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Mask and vaccine debate aside, we’re opening up. By fall, school will likely look a little more normal, but caution is still the rule. Need help getting ready?

If there’s one thing to keep in mind during the unknown, it’s this: Go easy on yourself! Forget being perfect. Build positive relationships, says local school psychologist Chris Moore — a “coach” on surviving the pandemic for staff and parents in Salem Keizer Public Schools.

“I encourage parents and students to focus first on relationship building and self-compassion, because growth and learning starts with social, emotional strength.”

The pandemic has forced us back to basics. “For example, if you’re struggling as a parent, it’s okay for your kids to see that,” he said. “But let them see how you navigate it in appropriate ways. They’re getting life lessons on managing a crisis! That means they’re getting tools to be resilient.”

So, what’s an appropriate way to navigate this tricky transition?

If you’re having a hard time, narrate your experience in ways they understand, so they see you solve problems, Moore said, noting he actually did this the other day with his kids. “I was frustrated that I didn’t have coffee creamer, so I said this –‘I forgot to buy more coffee creamer, I was really looking forward to that this morning but I’m grateful I still have coffee.’ I could have over-reacted, but took a deep breath and focused on gratitude instead.”  

 

At the breaking point

When you feel like you want to scream, “Breathe! Then breathe some more,” Moore said. Give yourself time to calm your brain; go from raw emotions to reasoning. Below are a few practices he suggests to boost resilience and capacity to cope with stress:

• Get on a regular sleep cycle.
• Move your body daily.
• Connect with people who care about you.
• Take scheduled breaks from screen time.
• Get outside.
• Try a free, evidence-based self-care app, such as SuperBetter, Mindshift CBT or MindDoc.
• Ask for help and let people help you. You’re not alone.
• Offer the same kindness to yourself that you would to someone you care about.
• Be mindful and accepting of how you're feeling in the moment without judgment.
• Recognize our shared humanity and the reality that sometimes being human is just really hard.

More practical suggestions on talking to kids, based on ages:

• Use this list from the Child Development Institute.
• Or even more simple: Be firm. Be kind. Be flexible.

Chris also recommends these resources:

​BOOKS:

• ​​​\"Thrivers\" by Michele Borba
• ​\"The Whole Brain Child\" by Dan Siegel & Tina Bryson
• ​\"Brainstorm\" by Dan Siegel
• ​​\"How to Talk so Kids Will Listen (& Listen so Kids Will Talk)  by Faber & Mazlish
• \"Anxious Kids, Anxious Parents\" by Wilson & Lyons​

FOR KIDS: 

• \"What to Do When You Worry Too Much - A Kid's Guide to Overcoming Anxiety\" by Dawn Huebner
• \"Ruby Finds a Worry\" by Tom Percival
• \"Change Your Brain, Change Your Life (Before 25)\" by Jesse Payne

WEBSITES:

• Child Mind Institute:  https://childmind.org/
• Greater Good Magazine: https://greatergood.berkeley.edu/
• Anxiety Canada: https://www.anxietycanada.com/articles/parent-child/
  

FREE APPS:

• MindShift CBT: https://www.anxietycanada.com/resources/mindshift-cbt/
• SuperBetter:  https://www.superbetter.com/
• MyLife:  https://my.life/
• Stop, Breathe & Think Kids: Focus, Calm & Sleep:  https://www.commonsensemedia.org/app-reviews/stop-breathe-think-kids-focus-calm-sleep
• MoodMission: https://moodmission.com/
• Happify: https://my.happify.com/

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Criminal justice is a complicated topic.

Detaining a person who commits a crime is meant to promote public safety — but it also impacts their well-being if they drop out of school, leave jobs or lose connections to
their family and support systems. Prison or jail sentences are aimed at deterring crime, but they don’t always succeed.

Studies show drug and substance abuse are at the root of more than 20% of crimes — and 68% of drug offenders are rearrested within three years after they’re released from prison. In Oregon, an average of 24,000 people are behind bars on any given day — but 42,000 others are booked into local jails annually. These repeat admissions often involve nonviolent, petty offenses involving substance abuse.
The so-called churn of people cycling in and out of local jails is important — for the direct impact repeat arrests have on individuals, plus the costs
and resources involved.  

Growing evidence backs up the need to treat substance abuse as a public health problem, redirecting people and resources away from prisons and jails and towards treatment. Studies demonstrate this is cost effective and proven to yield better results. 

Salem Health grant supports local diversion program

In recent years, Marion and Polk County stakeholders decided to rethink their approach to frequent, low-level offenders. Like their national counterparts, local authorities caught people shoplifting, trespassing or violating minor drug offenses —
who were also dealing with addiction or a mental health crisis, typically fueled by substance abuse.

These underlying issues led to actions that conflicted with the law.

Meanwhile, the arrest, detention and subsequent release of these individuals were doing little to address addiction, housing or mental health concerns — and ultimately had little to no effect on criminal behavior. Local stakeholders became convinced
these men and women needed treatment and someone to walk alongside them to coordinate care.

Thanks to a Salem Health $30,000 grant, more local residents struggling with drug and substance abuse are receiving treatment and social support services through the Marion County Law Enforcement Assisted Diversion (LEAD) program.

How diversion works

The Marion County LEAD program identifies people engaged in behavior that fits the legal definition of a crime — but who face underlying issues that may be driving that behavior such as housing instability, unemployment or substance abuse problems.
Instead of arresting them, law enforcement officers connect them with trained case managers — who then help set goals, identify community resources and navigate systems to reach goals.

Case managers support these individuals for as long as needed to address social determinants of health such as housing and employment, while facilitating access to treatment services for their addiction. Diverting people towards community support systems
increases their possibility of finding stability — a key ingredient on the road to genuine recovery.

Marion County LEAD is modelled after Seattle LEAD, an evidence-based program which has achieved a 58% reduction
in recidivism. Replicating this success would further strengthen the case for a public health approach to low-level, nonviolent offenses.

Both national and local
incarceration trends make it clear it’s an approach worth trying. Salem Health is proud to be able to support this effort.", youmattercategories: "Our community &&& daa7b6b3-2db1-6f77-ad57-ff010034f755,,,Wellness &&& 3a27b6b3-2db1-6f77-ad57-ff010034f755", youmattertags: "article &&& 7728b6b3-2db1-6f77-ad57-ff010034f755,,,feature &&& 8628b6b3-2db1-6f77-ad57-ff010034f755", YouMatterImage: "//www.kozan66.com/images/default-source/in-copy-images/you-matter/helping-hand-cropped.jpg?sfvrsn=45c4d3c7_1" });">

Thye Schuyler, MD, medical director of the Salem Health Sleep Clinic, is also a fitness fanatic who loves teaching. He’s offered tips on hot-weather sleeping, using coffee to improve napping (really!) and football-inspired workouts.

With the warmer weather, we asked him about recreation safety during COVID-19. He had a lot to say — with one key suggestion: Go outside. The benefits of simply being outdoors may surprise you.

By Dr. Thye, the Sleep Guy

I get to help thousands of patients every year and see patterns all the time. During the pandemic, some common complaints have been exactly what you’d expect: isolation, loneliness, boredom, sadness and fear.

But one complaint is especially prevalent — sneaky weight gain. I’ve lost count of the number who reported gaining the “COVID 19,” though weight gain generally ranges from 5 to 20 pounds (or more). Weight management is one thing
we can control during the COVID-19 pandemic. Warmer weather offers the perfect time to lose weight by being more active!

Be tactical, not impulsive

With more people vaccinated, it’s tempting to fall back to old routines, like hitting the gym. If you do, please read the CDC guidelines. Being
inside working out near other people is still not the safest method to get in shape — so I recommend other options.

Outdoor workouts are best

Outside workouts wake the body up, leading to more energy use doing the same exercises. In a gym, the eyes are exposed to comparably low light, so your brain thinks it’s working out at dusk or dawn — not great if you’re trying
to maximize wakefulness, elevate core body temperature and burn more calories.

On the other hand, when outdoors — where it is up to 2,000 times brighter — core body temperature rises and your internal clock understands it is supposed to be wide awake. This leads to better sleep at night because
the body temperature cooling phase is greater by comparison.

Outdoor exercise — especially  running or walking — burns far more calories than going the same distance on a treadmill. Physical obstacles, wind resistance, heat, hills and different surfaces make you work harder, expending more energy.

Harder workouts generally mean better results for body and mind — and better sleep too. This is because the brain compensates for a hard workout by deepening sleep to help heal muscles. Additional calories burned can mean more weight loss, less
anxiety and depression, better cognitive processing and improved self-esteem.

Challenge yourself with your own weight!

Most gyms offer fancy equipment, TVs and air-conditioned luxury. But stop and observe — gym-goers will lift a little, sit around, check their phones, maybe write something down — then lift a little more.

Sound familiar?

Such workouts offer minimal results for the time spent.

Consider CrossFit: Less equipment, more outdoor workouts. Heck, these gyms were focused on exercise outdoors years before COVID-19. And their members are fit. Most of us can’t come close to keeping up with them.

I recommend being a little more Crossfit-ish.

Work on the basics at home or outdoors: jumping jacks, pushups, sit-ups, air squats, wind sprints, kettlebell swings, burpees, lunges, jumping rope, etc. All of these exercises are straightforward but hard to perform. I love the simplicity of
these exercises and that they can be done outdoors. Push yourself a little each time and you will be stunned with your progress. For example, start by alternating running and walking for 15 minutes the first day and do a pushup at the end. Add a little
time to the run/walk and an extra pushup the next time. Within a month, you will find yourself run/walking longer and doing pushups with ease.

Working out at home

If getting outdoors is challenging, working out at home is possible too. Here are a few tips:

• Exercise while binge-watching TV. I certainly do.
• Use your own equipment.
• Find free workout videos on YouTube and try following along.
• Walk briskly up and down steps or around the house to music.
• Dance to your favorite music.

Start slowly for a week, gradually working up to three times a day for 10 to 15 minutes.

Find something you like doing that makes you sweat – maybe dancing--, and do it at least 30 minutes a day, four times per week. If you can’t go that long, work up to it.

Find a friend

Exercise is easier to accomplish when you have a friend —not only to push each other — but just to get out there. Nobody wants to let their buddy down. I used to joke that I never prayed more in my life than when I was in medical
school — Every morning I’d pray my friend Brian would NOT show up at 5:30 a.m. to pick me up to work out. How I wanted to sleep in! But my prayers were never answered. Brian always arrived, and I became more fit as a result.

Make a strategy and start today! Anxiety, boredom and sluggishness will soon give way to better sleep at night and more alertness during the day. The “COVID 19” just might start dropping too!

 

Watch for more advice from Dr. Thye The Sleep Guy, who stresses the importance of overall health and fitness to get a good night’s sleep.​

 

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The partnership between Salem Health, Salem Health Spine Center and Capital Neurosurgery Specialists has always been focused on your safety.

As part of \"Safety in Spine Surgery Month\"  this April, we wanted to share some of the ways we keep patients safe:

• Back or neck pain can create immense amounts of suffering, so we strive to give the right surgery on the right patient at the right time with minimal delays.
• We work closely with primary care providers to stay on top of the latest proven non-surgical and surgical treatments.
• We continuously update our personalized plans (both conservative and surgical) for each patient based on clinical experience and best evidence available to make sure those with back or neck pain have the best possible outcome.
• We assist patients in managing opioid use to balance pain relief with safety. Along with this, we provide free community based education for people before they have surgery so they can have the best experience possible.
• Our newest neurosurgeon is one of the first to perform endoscopic spine surgery in Oregon. This provides a smaller incision, less blood loss, less muscle injury, less pain and faster recovery. 

Learn more and meet the team at Salem Health Spine Center.

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The weather is warming and with this comes both the beauty of spring blossoms, and the misery of spring allergies — runny noses, itchy eyes and sneezing. Allergies are one of the most common chronic conditions worldwide: one in six Americans suffer from seasonal outdoor allergies.

Spring allergies pose an annual dilemma. Longer, warmer days make outdoor activity more appealing. Moving around outside is great for physical health. But inhaling pollen from trees, grass or other irritants can lead to varying levels of discomfort.

Getting beyond survival

For many people, being outdoors in springtime is all about surviving. But it doesn’t have to be that way. Thriving in spring is possible — it requires knowing your triggers, understanding the environment, following practical tips to lower exposure and using appropriate treatment (when necessary).

• Know your triggers
  • If you have seasonal allergies, you’re probably allergic to pollen from trees, grass or weeds.
  • Grass is the major allergen in Oregon and syncs directly with spring (April to July).
  • Allergies associated with tree pollen run from January to March; weed pollen appears in the fall.
• Understand the environment
  • Track pollen levels where you live. Take advantage of when levels are lower.
  • Some outdoor areas have less pollen. Consider a daytrip to the beach for a brief escape — or head to the local high school track for walks rather than the woods.
• Everyday tips
  • Keep car and home windows closed.
  • Use air conditioning and change air filters.
  • Schedule outdoor activities for early morning or after a light rain, when conditions are damp.
  • Upon returning from outside, always wash your face or take a quick shower and change your clothes.
  • If weather is warm and breezy, stay inside.  
• Allergy treatment
  • Antihistamines are readily available to combat various allergy symptoms. Find what works for you, but remember some options can cause drowsiness.
  • Saline eye drops help relieve itchy eyes.
  • Nasal irrigation bottles rinse out your nose and can prevent an allergic reaction.  

Allergies are an immune system response that happens after you come into contact with enough allergens. Exposures stack up like Legos. Eventually there’s a tipping point when the allergic reaction happens. Following the above tips can help you avoid the tipping point — and allow you to get beyond surviving.  

Doing this effectively requires you truly get to know yourself. Make this year about doing just that. Take note of your surroundings and recent activities when your allergies kick up. Once you know your triggers, you can get better at avoiding them and get on with thriving in spring. 

Will the pandemic impact allergies?

Your trusty facemask provides the biggest impact of the lockdown. As excited as you’ll be to take it off outdoors, masks can reduce pollen intake and help avoid contact with allergens. More time spent inside will not impact allergy symptoms. If you’re allergic to grass pollen, your reaction will be the same. Once enough contact occurs, the same allergic reaction will happen — though you may perceive it differently, if you haven’t experienced it in a long time.  

Remember to monitor your symptoms and exposure — they’re your ultimate personal guides to thriving this allergy season!

Additional resources

Learn more about seasonal allergies and how to cope with them:

• Allergies (American College of Allergy, Asthma and Immunology)
• Oral Allergy Syndrome (American Academy of Allergy, Asthma & Immunology)
• Pollen counts (Oregon Allergy Associates)

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By Elijah Penner

When COVID-19 swept across the globe in 2020, everyone’s main concern was how to stay safe from the new disease. Wearing masks, frequent handwashing and staying physically distant from one another became the solution.

This was the way to care for each other. It was for public health — and it still is.

As the pandemic wore on, lockdowns, shelter-in-place measures and disruption of everyday routines led to another health concern: increased loneliness from prolonged social isolation. Making matters worse, Pacific Northwest winters mean less daylight with fewer opportunities for face-to-face, masked meetings and outdoor gatherings. Less daylight also provides less vitamin D — a resource that can help regulate mood and reduce symptoms of depression.  

Loneliness is serious. Like smoking, it raises blood pressure, increases risk of cancer and shortens lifespans.

It’s also a difficult emotion to understand. You don’t need to be alone to feel lonely. It can happen in a home with loved ones and impacts people of all ages. But one thing we know for certain: human beings need meaningful social contact.

When physically separated, fulfilling this need may require a mix of intentionality and creativity. Here are a few ideas to find meaningful connection as the pandemic winter draws to a close:

• Reach out to a neighbor and offer support. If you’re young, maybe choose someone older. Give them your number and tell them to let you know if they need anything.
• Pick a friend and a strategy to connect with them beyond small talk. Play online Monopoly, chess or Scrabble while on a video call. Games often bring laughter and create opportunities for conversation.
• Give. Bake cookies and leave some at your friends’ or neighbors’ front door as a surprise.
• Learn something new. Read a book; study Rubik’s Cube; learn how to count in a new language or write a poem. Do any of these with a friend and check in on each other’s progress.

Many of these activities build feelings of trust and affection between people. Sharing laughter and offering support build positive feelings of connection. Giving can be powerful because it promotes cooperation and produces a sense of gratitude. Even individual learning impacts mood in a positive way through the sense of accomplishment it brings.

Building connection and positive feelings during a COVID winter will look different from one person to the next. Like many worthwhile things, the first step is often the most challenging. So take time to reflect. Find one idea that suits you and set a goal for when to do it — then implement it! You’ll soon see how simply setting a goal and following through will help brighten your winter.

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