by Kayla Myers, Family Peer Supporter

December 17, 2024

Dear Fellow Parent,

I know exactly what you're going through right now. It might not always seem like it, but you are doing an incredible job. Sometimes, in the whirlwind of daily life, you are managing school pickups, making sure the meals are ready, keeping track of doctor's appointments, handling tantrums (both big and small), and let's not forget the never-ending laundry. You may forget that what you're doing is nothing short of amazing.

I’ve been there, too. I know what it feels like when you’re so wrapped up in your kids’ needs and schedules that your own gets lost in the shuffle. You might have the constant feeling of being "on," that there’s always something to do for someone else. And I get it, parenting, with all its beautiful chaos, can consume every bit of your time and energy.

But I want to remind you of something important: You are more than just a parent.

I’m saying this but not lightly because I know you play a vital role in your kids’ lives, but to help you remember that in the middle of all this giving, you deserve to take care of yourself too. You are an individual with hopes, dreams, passions, and needs that are just as important as the ones your children have. Being a great parent doesn’t mean losing yourself in the process.

Think about it this way: how can we give our best to our children if we aren't caring for ourselves? You’ve probably heard the analogy of putting on your oxygen mask first before helping others. It’s true. If you’re running on empty, it’s hard to fill anyone else's cup. You deserve moments of rest, joy, and self-care. You deserve to nurture your well-being, even if it means asking for help or carving out time for yourself. It's so easy to slip into the routine of putting your needs last. But taking care of yourself isn’t selfish. It’s self-preservation. It shows your children that it's okay to care for your mental and physical health. It’s demonstrating that balance and self-respect are essential to living a full life. A life that doesn’t just revolve around obligations but also includes joy and fulfillment. You are setting an example for them by showing that taking time for self-care isn’t just acceptable, it’s your lifeline.

Don’t get me wrong, I have rolled my eyes more than once at the thought of trying to practice self-care and at all the very impractical suggestions. But maybe it’s a cup of coffee in peace before the kids wake up. Or a 20-minute walk by yourself. Or even sitting in your car for five minutes after grocery shopping to just breathe. Or one of my favorites, blasting my favorite song in my headphones or in my car and singing at the top of my lungs. Whatever it is, permit yourself to take it. Those moments add up, and before you know it, you’ll start feeling recharged and more present when you are with your family.

And while we’re on the topic, let’s talk about grace. You’re doing your best, and that’s enough. If things don’t always go according to plan, if the house isn’t spotless, or if the kids eat cereal for dinner again, don’t beat yourself up. Perfection is overrated. The fact that you’re showing up each day with love and commitment is more than enough. The children you are raising are seeing your effort and love, even on the hardest days.

So, here’s my reminder to you: You matter. Your needs matter. Your physical health, mental health, and emotional well-being, matter. You are a beautiful, strong, and capable person who deserves time and care just as much as anyone else in your home.

Thank you for everything you do. I see you. And I hope you can take a moment today to see yourself, too, for all the wonderful things you are both as a parent and an individual. You are doing great.

From someone who also needs this reminder often,
A Fellow Parent

(Edited and enhanced with ChatGPT)

by Beth Ayers, Family Support Lead

November 5, 2024

November is National Family Caregiver Month. On Caregiver Action Network’s website, they share the importance of recognizing caregivers. Celebrating Family Caregivers during National Family Caregivers Month enables all of us to:

• Raise awareness of family caregiver issues
• Celebrate the efforts of family caregivers
• Educate family caregivers about self-identification
• Increase support for family caregivers
• Reduce feelings of isolation”

As a parent/caregiver to 2 children with behavioral health challenges, I know first-hand how easy it can be to neglect my own wellness. Finding time and energy for self-care seemed impossible. If I wasn’t running my child to school and doctor’s appointments and therapies, I was cleaning the house and cooking and working. Being a parent to a child with extra medical needs also left me emotionally drained. I worried about their health and their future. I was hurting because my child was hurting. I was grieving the loss of dreams. The chronic stress experienced by parents and caregivers of children with any type of special healthcare needs can take a toll on their physical and mental health. We have all heard the flight attendant’s instruction to put our own oxygen mask on first before assisting our child or anyone else. This applies to parents and caregivers. If we don’t take care of our wellness first, we will not be at our best to care for our child and their wellness.

An email I received from Mental Health America (MHA) states, “November is National Family Caregivers Month — a time to celebrate the incredible dedication of family members who provide essential care for loved ones managing health challenges, including mental health conditions.” As a parent caring for a child with mental health conditions, I often felt blamed, overlooked, and unappreciated. I also judged myself and struggled with constant regret in my choices as a parent. As I began practicing self-care, I was slowly able to appreciate my dedication to my child and their health. I recognized I was doing the best I could, which was all I could ask of myself. As my wellness improved so did my ability to respond instead of reacting, my compassion grew, I was better at setting healthy boundaries, and I had more to give without feeling resentful.

Caregiver Action Network writes, “During 2024 National Family Caregivers Month, we focus on empowering caregivers to self-identify and access the resources they need to succeed. Remember, you are not alone in this journey. With the proper support and tools, you can continue to provide care while taking care of yourself.” Family Peer Support, whether formal or informal, is an amazing resource. Having someone to talk to who has a shared lived experience and will walk with you on the journey is powerful. You can find a Family Peer Supporter on Montana’s Peer Network’s website under the For Parents/Caregivers tab. Montana’s Peer Network also has a Caregiver Wellness training on their virtual training platform. Sign up for free.

On October 31, 2024, President Biden released A Proclamation on National Family Caregivers Month, 2024. In part it reads, “Family caregivers are the backbone of our Nation, making tremendous sacrifices to be there for the people who need and cherish them most.  This month, we honor their selfless love and courage, and we recommit to getting them the support they deserve.” You can find free resources from Caregiver Action Network for caregivers:

• Caregiver Help Desk – Access free, personalized support for your caregiving challenges.

• 10 Tips for Family Caregivers – Learn practical strategies for managing caregiving stress.
• Take Care of Your Mental Health – Use our free depression screener to monitor your emotional well-being.
• Connect with Other Family Caregivers – Join our Caregiver Action Network Community to share experiences and receive support.
• Share Your Caregiver Story – Inspire others by sharing your caregiving journey.
• Take Advantage of Resources from the I Care… Nonprofit Partners

MHA hosted a webinar Holding on for others: Caregiving, chronic illness, and self-care last year. You can watch the recording here.

Another great event happening this month is free streaming of the documentary “Unseen: How We’re Failing Caregivers & Why It Matters.” It will be available every weekend in November. (Register here) Caregiverdoc.com explains, “The UNSEEN documentary exists to raise awareness of caregiving issues, educate communities, and increase support for caregivers.”

MHA shares that National Family Caregiver Month is “a time to celebrate the contributions of caregivers, provide them with tools that they need, and continue to advocate for individuals with mental illness.” Most importantly, this month (and every month), I hope you, the caregiver, know you are not alone. Montana’s Peer Network is here to support you and walk beside you as we raise our children with special healthcare and behavioral health needs, love and care for them, and fiercely advocate for them. You are not alone. Take care of yourself, too. You are worth it.

Generated by ChatGPT and edited by Beth Ayers, Family Support Lead

October 8, 2024

Mental health has long been an overlooked aspect of overall health. However, with growing awareness, advocacy, and research, the conversation around mental health is evolving. One of the major milestones in this ongoing movement is World Mental Health Day, observed annually on October 10th. This day serves as a platform for advocacy, awareness, and mobilization efforts to promote mental health and to provide mental health support.

The Origins of World Mental Health Day

World Mental Health Day was first observed in 1992, initiated by the World Federation for Mental Health (WFMH), an organization that has been working for over seventy years to promote global mental health awareness and treatment. The idea behind this day is simple: to raise awareness of mental health issues around the globe and to advocate for the importance of mental healthcare.

Initially, there was no specific theme for the day, and it was solely focused on general mental health education and advocacy. However, starting in 1994, the day took on more specific themes to address diverse aspects of mental health. This year’s theme is “It is Time to Prioritize Mental Health in the Workplace.”

On WFMH’s website, Tsuyoshi Akiyama, WFMH President writes, “Employed adults spend more time working than any other activity during their waking hours. In a myriad ways, and at its best, work can provide a livelihood and be a source of meaning, purpose, and joy. However, for too many people, work falls far short of its potential, failing to enhance our lives and detracting from our mental health and well-being in ways that result in excessive distress and mental ill health.

“Mental health issues, such as depression and anxiety, are pervasive in workplaces globally, impacting productivity, attendance, and overall performance. When left untreated, the staggering economic cost is estimated at US$1 trillion annually by the [World Health Organization].”

Tsuyoshi Akiyama goes on to say, “The data consistently demonstrate that prioritizing workplace mental health is good for people, companies, and communities.

“World Mental Health Day 2024 will highlight various aspects of mental health at work, from workplace conditions and stress management to the importance of social inclusion and empowerment. The goal is clear: to champion mental health in the workplace and build best practices that create cultures where workers have the potential to contribute productively and thrive.”

According to the World Health Organization (WHO), “Safe, healthy working environments can act as a protective factor for mental health. Unhealthy conditions including stigma, discrimination, and exposure to risks like harassment and other poor working conditions, can pose significant risks, affecting mental health, overall quality of life and consequently participation or productivity at work. With 60% of the global population in work, urgent action is needed to ensure work prevents risks to mental health and protects and supports mental health at work.”

Why Mental Health Matters

Mental health refers to our emotional, psychological, and social well-being. It influences how we think, feel, and act, and it plays a vital role in how we handle stress, relate to others, and make decisions. Good mental health is just as important as physical health, yet the world often treats them differently.

Globally, mental health disorders are rising. According to the WHO, around one in four people will be affected by a mental health condition at some point in their life. This can range from disorders like depression and anxiety to bipolar disorder or schizophrenia.

The COVID-19 pandemic has only exacerbated mental health challenges, as isolation, uncertainty, and loss have led to increased stress, anxiety, and depressive symptoms worldwide. This makes it more urgent than ever to address mental health concerns on a global scale and particularly in the workplace.

The Importance of Raising Awareness

One of the primary goals of World Mental Health Day is to reduce the stigma surrounding mental illness. Many people suffering from mental health issues often feel ashamed or afraid to seek help, fearing judgment or discrimination. This stigma can prevent individuals from getting the treatment they need, which can worsen their condition over time.

By encouraging open conversations about mental health and normalizing discussions around it, World Mental Health Day helps dismantle the myths and misconceptions that surround mental illness. When society acknowledges that mental health is just as important as physical health, people are more likely to seek help when they need it, which ultimately leads to better mental health outcomes.

The Global Mental Health Crisis

Despite progress, the state of global mental health remains concerning. Millions of people around the world are still without access to adequate mental health services. In many countries, mental health resources are severely limited or non-existent, particularly in low- and middle-income nations. This is compounded by the fact that many individuals struggling with mental health conditions may not even seek help due to cultural norms, fear of being judged, or lack of awareness.

According to the WHO, mental, neurological, and substance use disorders make up 10% of the global burden of disease and are responsible for 30% of the non-fatal disease burden. Depression alone affects more than 264 million people worldwide and is one of the leading causes of disability.

Suicide is another alarming concern, with close to 800,000 people dying by suicide every year, which is approximately one person every 40 seconds. Despite these staggering numbers, mental health is still woefully underfunded, with less than 2% of national health budgets being allocated to mental health in most countries. World Mental Health Day is a call for greater investment in mental health infrastructure and resources. Governments, policymakers, and health organizations need to prioritize mental health in their policies and programs.

The Importance of Self-Care and Support Systems

While advocating for systemic change is critical, individual self-care practices are also crucial for maintaining mental health. Some strategies to foster better mental health include:

• Developing a routine- Structure can bring a sense of stability in uncertain times.
• Physical activity- Regular exercise can reduce stress and improve mood.
• Staying connected- Maintaining strong social ties can offer support during difficult times.
• Mindfulness and relaxation techniques- Practices like meditation, yoga, and deep-breathing exercises can help manage stress and anxiety.
• Seeking help when needed- If someone is struggling with their mental health, professional help from a counselor, psychologist, or psychiatrist can be invaluable.

Support systems, whether from friends, family, or mental health professionals, also play a vital role in an individual's mental health. Building strong networks of support encourages those struggling to seek help and find the necessary resources to heal.

The Future of Mental Health Advocacy

The future of mental health advocacy in the workplace is poised for significant transformation, driven by the increasing recognition of mental well-being as a critical factor in employee productivity and overall organizational success. Companies are moving beyond superficial wellness programs to create more comprehensive mental health strategies that include proactive support, flexible working conditions, and access to professional mental health services. In the future, workplaces will likely see a stronger integration of mental health into corporate policies, with leadership taking an active role in fostering a culture of openness and support. This could include mental health training for managers, the inclusion of mental health days, and expanded benefits that cover mental health treatment. With advancements in technology, telehealth, and data-driven wellness platforms, employers will have more tools to monitor and enhance the mental health of their workforce, making mental well-being a priority alongside physical health.

Conclusion

World Mental Health Day is more than just a symbolic observance; it is a powerful call to action for individuals, communities, and governments alike to prioritize mental health. By raising awareness, reducing stigma, and advocating for better mental health policies and services, this global movement is bringing us closer to a world where we recognize that mental health is as important as physical health. And maybe someday, mental health and physical health will not be separated but will be seen together as overall health.

As we move forward, it is essential to remember that mental health is not just the absence of mental illness, but the presence of positive well-being. World Mental Health Day invites us to reflect on this and work together to create a world where mental health is valued, protected, and nurtured for everyone, including in the workplace.

By Kayla Myers, Family Peer Supporter

July 29, 2024

Receiving an autism diagnosis for your child can feel overwhelming, but it's also the beginning of a journey filled with hope, learning, and growth. As a parent, you may experience a whirlwind of emotions, from confusion and fear to relief and determination. Understanding how to navigate this new path will be filled with challenges but will eventually help you to provide the best support for your child and family. Here’s a compassionate guide to help you through this journey.

1. Allow Yourself to Process Your Emotions
It’s natural to feel a range of emotions upon receiving an autism diagnosis. It is important to give yourself permission to grieve the loss of the "expected" path for your child and then start to embrace this new reality. Talking to a counselor or joining a support group can be invaluable during this time.

2. Educate Yourself About Autism
Knowledge is power. Educate yourself about autism spectrum disorder (ASD) by reading reputable sources, attending workshops, speaking with professionals, and listening to others who have been diagnosed with ASD. Understanding the spectrum and recognizing that each child with autism is unique will help you better support your child.

3. Build a Support Network
Connecting with other parents who have navigated an autism diagnosis can provide emotional support and practical advice. Look for local or online support groups, forums, Family Peer Supporters, and social media communities. Networking with professionals like pediatricians, therapists, and special education teachers can also provide guidance and resources.

4. Create a Comprehensive Plan
Work with professionals to develop an individualized plan for your child. This might include therapies, educational strategies, and interventions tailored to your child's needs. Be proactive in setting up evaluations and seeking out specialists to address areas like speech, occupational, and behavioral therapy.

5. Advocate for Your Child
Be prepared to advocate for your child in various settings, including school, therapy sessions, and medical appointments. Understand your child’s rights and work with educators and therapists to ensure they receive the appropriate accommodation and support.

6. Focus on Strengths and Interests
While addressing challenges is important, don’t forget to celebrate and nurture your child’s strengths and interests. Encourage activities that they enjoy and excel in, as these can boost their self-esteem and provide meaningful outlets for expression.

7. Promote a Positive Home Environment
Create a supportive and understanding home environment. Use clear communication, establish routines, and offer plenty of positive reinforcement. This helps your child feel secure and can reduce anxiety and behavioral challenges.

8. Practice Self-Care
Caring for a child with autism can be demanding. Don’t neglect your well-being. Make time for activities that rejuvenate you, seek respite care when needed, and lean on your support network. Taking care of yourself ensures you’re better equipped to support your child.

9. Stay Flexible and Patient
The journey with autism is unique for each family. Be prepared for trial and error as you find what works best for your child. Flexibility and patience are crucial, as progress may come in small, incremental steps.

10. Celebrate Milestones
Acknowledge and celebrate your child’s achievements, no matter how small they may seem. Each milestone is a testament to their hard work and growth, and recognizing these moments reinforces positive behavior and motivation.

Navigating an autism diagnosis as a parent is a journey filled with challenges and triumphs. By educating yourself, building a support network, advocating for your child, and focusing on their strengths, you can provide a nurturing and empowering environment for your child. Remember, you are not alone on this path, and with patience, resilience, and love, you can help your child thrive.
To find more information about navigating a diagnosis as a parent or caregiver, check out https://mtpeernetwork.talentlms.com. Soon you will find many training’s built by parents and caregivers based on their own lived experiences.

(Written by Kayla Myers and ChatGPT was used to build an outline)

by Erin Faulkner, Family Peer Supporter

May 16, 2023

“Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood.” SAMSHA (Substance Abuse and Mental Health Services Administration)

Everyone goes through ups and downs in their mental health throughout their lives.  Some people struggle more than others and require help beyond themselves.  However, we all strive to be content mentally.  How do you do that?  Do you go for walks every day?  Do you talk to your loved ones?  Do you meditate?

I recently learned about the 8 Dimensions of Wellness.  Before I dive into these, I first want to define what “wellness” means.  Wellness is the “act of practicing healthy habits on a daily basis to attain better physical and mental health outcomes.¹”  For many people, wellness is associated with physical health, but not necessarily with mental health.  I know that was true for me for much of my life.  By taking stock of different areas of my life and consciously making a plan for how to improve these various aspects, I can increase my quality of life.  I am just starting this journey myself and have a ways to go, but I believe with guidance from these dimensions, I can make some improvements in myself.

The 8 Dimensions of Wellness include occupational, physical, emotional, social, spiritual, intellectual, environmental and financial domains.  To be honest, when I first started looking at these areas, I realized that I definitely take better care of myself in certain areas than in others.  There are also areas where I felt I had a better handle on than I actually did once I started delving into some examples.  I am a person who likes to follow rules, so having an outline or guide is comfortable to me and makes me more likely to follow through with an activity. 

SAMSHA has an excellent guide to help you walk through each Dimension.²  You can choose any area to start with.  Maybe you can only manage 1 area at a time.  That’s okay.  Baby steps towards mental wellness will still get you there eventually, but going too big, too fast may not be sustainable.  “Don’t bite off more than you can chew,” as they say. 

Which step on your journey to mental wellness will you take first?

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