Category - Mental Health

1
Promoting Healthy Technology Use for Youth
2
Five Easy Minutes
3
Making Connections for Mental Health
4
Movement for Mental Health
5
Food as Medicine for Mental Health
6
The Power of Positivity and Reflection
7
Pillars for Mental Health
8
Adults: Three Things Youth Want Us to Know
9
The Winter Blues
10
Support for Survivors of Suicide Loss

Promoting Healthy Technology Use for Youth

By: Jessica Bickford

As kids across the region head back to school, the role of and attention they give to their electronic devices often increases. As parents and educators, this often leaves us struggling to monitor and keep up, wondering,

  • What types of apps are being used?
  • How much time is ok?
  • How do we monitor it?
  • Does technology impact sleep and learning?
  • Technology can be a great tool… how do we balance heathy use?
  • What’s FOMO and Finstagram?
  • Will technology impact learning?
  • Can technology increase substance abuse?
  • Will technology impact mental health and emotional development?
  • And more…

In this post I’d like to share a few highlights from Michael Nerney’s* May 2019 presentation, “Don’t Hit Send: The Impact of Social Media on Brain Development,” that will help to answer some of parents’ questions and take a deeper look about how we engage with our youth around technology. These presentations were hosted by Healthy Lamoille Valley at Green Mountain Technology and Career Center and Craftsbury Academy.

If you would like to watch the presentation, I have included a GMATV link at the end of this post. Plan an hour and a half or break it up in chunks; there is valuable information throughout!

Why are devices attractive?

We know that they (youth) are not addicted to their device or they’d never get a new device, but they upgrade their devices all the time… it is clear, through the research…that they are emotionally dependent upon the immediacy of the connection to their peers and others.”

– Michael Nerney

Michael explored why the youth brain becomes wired to social media. In short, “Likes” create the chemical dopamine, a positive reward in the adolescent brain. At a certain point, the brain reaches a saturation threshold and it begins to require more activity to get the same “positive” dopamine reward feelings.

Plus, youth are impacted by their peers. Technology provides the opportunity for immediate peer feedback.

Youth need risk for positive development, and they perceive technology as an area of “safe” risk.

Practical tips for monitoring youth technology usage:

1.  Delay accounts/technology. Wait until your child is developmentally ready before introducing new technology.

2.  When preparing to give your child a phone or electronic device, create a contract for legitimate and valid purposes of having the device. Don’t just give phone over and say, “I hope nothing bad happens…” When you are 13, you don’t get to erase what you see. This website shares helpful examples. http://www.theonlinemom.com/

3. Set expectations that parents have all passwords and that students do not share this information with others, no matter how close the friendship/relationship may seem. (“Don’t fall for the ‘If you love me, you’ll show me by sharing your password’ trap”.)

4. Monitor, monitor, monitor. Set phones, devices, and accounts up so they can be monitored or shut off remotely.

5. Check in often about social media use. Look at the phones with your kids. “Show me what this app does.” Talk about manipulation techniques used online. 

6. Keep devices out of bedrooms and place a charging station in a family area, where devices go at a set time in the evening. Sleep is crucial and the light from the screen impacts melatonin production. Sleep cleans our brains and gets us ready for learning new information the next day. Kids who text after 10 o’clock are often getting 5-6 hours of sleep vs. the 9 hours they need. They are missing at least one whole complete cycle of sleep.

7. Know the abbreviations. (For example, ASL = Age, Sex, Location.)  Here’s a list: https://www.webopedia.com/quick_ref/textmessageabbreviations.asp.

8. Limit time on devices. The more they play with or use technology, the more likely it is to impact sleep patterns, learning, and mental health.  Research shows having a phone next to you can turn 2.5 hours of homework into a 5.5 hour project; it can take 7-9 minutes to reflect, respond, and refocus after each text.    

9. Model positive device and technology use. As parents and caregivers, we set the tone and expectations by what we do.

10. Remember, not everything needs to be digitized. The act of physically writing increases memory and academic performance.

These tips are not limited to phones. Here are additional areas of digital dependence that can produce measurable changes:

  • Online gaming.
  • Digital pornography is changing lives and relationships.
  • Online gambling.
  • Phantom Vibration Syndrome.

We’d love to hear from you!  What has worked well in your home? Are there ideas that you’d like to try?

Resources

Here is a link to watch Michael’s complete presentation. (Start at about 3 minutes in.)

Here is a link to view Michael’s PowerPoint presentation:https://www.healthylamoillevalley.org/wp-content/uploads/DON%E2%80%99T-HIT-SEND-Presention-Michael-Nerney.pdf

The book American Girls: Social Media and the Secret Life of Girls by Nancy Jo Sales explores the impacts of sexting.

The Online Mom website provides knowledge, advice, and tools to help “parents protect their kids and encourage responsible behavior as they make the most of the new digital world.” http://www.theonlinemom.com/

* Michael Nerney is a consultant in Substance Abuse Prevention and Education, with over twenty-six years’ experience in the field. He is the former Director of the Training Institute of Narcotic and Drug Research, Inc. Previous to the Director position, Mr. Nerney held a position as a training specialist for NDRI. His particular areas of expertise include Psychopharmacology, Adolescent Chemical Dependency, and Managing Violent Incidents.


Jessica Bickford works as a Coordinator of Healthy Lamoille Valley, where she has enjoyed writing for their blog. Writing for Copley’s community blog is a natural extension of this experience! Healthy Lamoille Valley focuses on making healthy choices easy choices, realizing that when we have access to healthy options we are less likely to choose behaviors that are harmful. Prevention is really a lifestyle of wise choices that enable us to live life to the fullest.

Five Easy Minutes

By: Daniel Regan

I have a simple suggestion that could enhance the quality of your life. It may give you a sense of inner peace and could even, in the long run, prolong your life.

Give yourself the gift of five extra minutes. I don’t mean extra minutes to stay in bed or on your phone; rather, a five-minute cushion (10-15 is even better) before your next appointment, commitment, or task.

Try it. It might lower your blood pressure and change your life. 

Did anyone watch the NBA playoffs in June? Those who did, commentators and casual fans alike, could not help but note series MVP Kawhi Leonard’s unhurried style of play and approach to the game. He seemed always to anticipate and be prepared for what came next. In the midst of a highly stressful activity and setting, he nevertheless appeared—well—at peace.

It doesn’t take his extraordinary skills and preparation to glean an important message for the rest of us, as we live our everyday lives: try to move through life quickly and purposefully, but not frantically. Doing so will enhance tranquility and heighten your ability to focus.

I am realistic. Some will scoff at this simple suggestion, reject it, conclude their lives are too complicated for five extra minutes. (And if truth be told, some don’t care about making good, time wise, on their commitments; but that’s another story.) Why are some of us addicted to stress? It’s more than just an individual refusal to deprive ourselves of anything—even a proven danger like stress to our health and wellbeing.

Ours is a nation developed upon stress. It’s not just the current demands of our fast paced technological era. Much earlier in our nation’s history, the industrial era kept workers on edge so they would work hard and produce. That philosophy may have helped grow the economy, but it did not necessarily contribute to our psychological health. Stress may produce sweat, but not necessarily the best work, much less satisfaction or happiness.

So give yourself five extra minutes—to complete that required task, meet that person, show up at an appointment, pick someone up, etc. Not permitting yourself that cushion can have negative consequences. One morning I tested and verified that assertion: Had I backed out of my driveway in a rush, and skimped on looking behind me, I might have struck the little girl from next door or crashed into the car that suddenly made a U-turn and came up the road behind me. Or I might have turned left too soon, onto a busy thoroughfare, which would have added to the long list of accidents by impatient motorists. And that was only in the first five minutes after my departure from home.

So save your reaction to stress for those situations that truly require it. Meanwhile, do yourself a favor and take a few extra minutes. Doing so might even prolong your life, which would make a whole lot of time cushions very worthwhile.


Dan Regan, a sociologist, is the former dean of academic affairs at Johnson State College and continues to work part-time for Northern Vermont University.

Making Connections for Mental Health

By: Julie Bomengen

A client reported to me in session recently that something “just felt different” over her weekend. What she was ultimately able to identify is that she felt like she and her kids were becoming a part of her community. We spent time in session discussing what community means and why it matters. According to Sorab Asora, community means “empathy, inclusion and belonging, a sense of purpose, cultural understanding and exchange of ideas.” This sense of connection or belonging is what helps people thrive physically, mentally, and emotionally, which is why it is another critical Pillar for Mental Health.

According to Martin Seligman – a leading psychologist and founder of “Positive Psychology” – regardless of where you find your community, becoming a part of one is a major factor in being happy and balanced. Seligman asserts that community helps to foster the characteristics (positive emotion, engagement, relationships, meaning and accomplishments) that produce healthy and happy members of society.

Indeed, involvement in a supportive and caring community and having positive personal and intimate relationships that are enduring, loving, and reliable is essential to experiencing true connection – something that humans desire and arguably need on the deepest of levels. While my personal bias is to encourage these connections to be in real-time and in-person, I have learned that quality connections that are being made online have similar positive impacts. Still, my hope is that those individuals who are spending a significant amount of time connecting online also have opportunities for meaningful, face-to-face interactions on a regular basis. There is much being written stating that online relationships are not a direct substitute for the human contact that we all benefit from. Regardless of where the connections occur, the kindness and care that comes from another human being — someone to witness our suffering, validate our stories and experiences, and to simply matter to someone despite our imperfections — can make all the difference in terms of an individual’s mental and emotional well-being.

From a Psychology Today article entitled, “On Belonging”:

“recent neuroscience studies have revealed that the brain uses similar circuits to deal with our social pleasures and pains as with our more tangible delights and woes. For instance, the brain’s reward system has been shown to respond as strongly to social rewards (e.g. social recognition) as it does to money. On the other hand, when social ties come undone and connections are severed, the resulting social injuries may not only become sources of copious ill-effects, but may also affect our brains in similar ways as physical injuries would. Thus, as some neuroscientists have suggested, human beings could be wired to feel pain when we are bereft of social connection, just as evolution has wired us to feel pain when we are deprived of our basic needs (e.g. food, water, and shelter).”

What you can do today!

  • Make a goal to do something with another person in your life at least one time/week. Enjoy a walk and talk or peddle your bike, meet at a cafe for food and drink, visit an art gallery together, see some local community theater, go for a drive, wade in a river, or go for a swim in a lake. Anything goes, as long as it’s done on a regular basis, with another person you feel you can trust and be yourself with.
  • Take a chance and reach out to someone you like, but haven’t spent much time with. Extend yourself and approach the idea of connection, working to deepen the relationship, knowing how it can feed your spirit and boost your mood.
  • Look for ways to become involved in your community, thinking about ways to match your interests with the needs of your specific community. There are an infinite number of areas for engagement. For example, if you’d like to help out with seniors, think about serving on the board of “Meals on Wheels” or volunteering at the Senior Center. If that’s not your preferred population, talk with your local school’s volunteer coordinator to find out whether you can help with their mentoring, after school, or school garden programs. There are opportunities at the North Central Vermont Recovery Center, libraries, second hand clothing stores, your local food cooperative (MOCO), local farms, community food shelf, and more!
  • Think about taking a class in your community. There are endless opportunities to get involved and learn something new – no matter your age! Check out events and activities being offered at such places as Morrisville’s River Arts, Community College of Vermont, Green Mountain Technology Center, Northern Vermont University, UVM’s Adult Learning, music classes with local musicians and educators, pottery, art, or photography classes with some of Lamoille County’s amazing artists.
  • If you are certain that the relationships in your life aren’t serving you and you need to change them up or possibly end them, think about reaching out to a local counselor for support. Talking with someone can truly make the difference between remaining in and suffering in dysfunctional relationships and finding the will and agency to make the changes that can support your overall health (physical, emotional, mental and spiritual) and happiness.

The experiences that come with direct, face-to-face relationships are meaningful in ways that can’t always be quantified. The research is there, no doubt, but more importantly, is the intuitive sense we all have that when we are in a flow with and connected with others, we feel better. We feel we belong and that we matter. In all of my work, with everyone I’ve ever worked with, this is a universal desire and one that is indeed worth pursuing.

References:

Sorab Asora – No Stigmas “Community Engagement and Positive Mental Health” May 2017

Seligman, M.E.P. (2011). Flourish: A visionary new understanding of happiness and well-being. Sydney: Random House.

Pogosyan, Marianna, Psychology Today, “On Belonging” April 2017.

Resources to Further your Education and Information:

https://www.psychologytoday.com/us/blog/between-cultures/201704/belonging

https://www.psychologytoday.com/us/blog/rethinking-mental-health/201603/gregg-levoy-meaningful-work

https://choosework.ssa.gov/blog/2016-05-27-mental-illness-on-meaningful-work-and-recovery

https://nostigmas.org/learn/community-engagement-and-positive-mental-health

Raz, G. (Producer). (June 10, 2016) Becoming Wise (Audio Podcast) https://www.npr.org/programs/ted-radio-hour/481290551/becoming-wise

Movement for Mental Health

By: Julie Bomengen

“Get some exercise!” — I know you hear it all the time, but bear with me because while most people understand that exercise is good for the body, fewer of us think about the connections between movement and mental health. We are going to dive into why movement is a pillar for mental health and how being active on a daily basis supports optimal brain health, as well as emotional and mental well-being.

As hunters and gatherers, our ancestors moved to survive. Every day for the majority of each day, they sprinted, jogged, climbed, carried, and jumped intermittently, walking an average of 6 miles and running ½ to 1 mile each day. Needless to say, our human bodies were designed to move! Fast forward to today and research reveals that the typical U.S. adult is sedentary for 60% of their life and sits for six to seven hours per day.  Clearly, there is a mismatch between what we are designed to do and what we are doing, and this disconnect is having major implications for our physical health as well as our emotional and mental wellbeing.

So why does movement help mental health?

  • Moving our bodies is the simplest way to improve mood due to the endorphins and mood-boosting chemicals, serotonin and dopamine, that are released when we are active and engaged in something that is pleasurable. When we engage in regular, consistent activity, our brain’s dopamine receptors are sensitized which enhances the reward and pleasure experience. Movement becomes more and more rewarding and beneficial over time. Keep at it!
  • Symptoms of anxiety and depression have been found to decline when these same mood-boosting chemicals are released.
  • Stress can be reduced when we are active due to the increase in concentration of norepinephrine, a neurotransmitter that can modulate the brain’s response to stress.
  • Improved brainpower and memory enhancement results when we move our bodies because new brain cells are created through a process called neurogenesis. Workouts increase a brain protein called Brain-derived Neurotrophic Factor (BDNF) which promotes the survival of neurons, thereby facilitating such things as decision-making, higher levels of thinking. and learning processes.
  • There’s something to be said for the feeling of confidence that comes with and after participating in something physical that challenges us.  Even when it’s hard or doesn’t yield the desired effect right off, there is the opportunity to feel strong, capable, motivated, and proud of what you did or what you are in the process of doing. By moving your body in any way, you are saying that you matter and have value — that is something that translates into self-love and confidence. Keep at it!! Today, tomorrow, and the day after that — just keep moving.
  • While you’re moving, move on out to the great outdoors! Research tells us that the extra Vitamin D that comes from the sunshine (even when it’s cloudy, we are getting some degree of Vitamin D), fresh air, and being among the healing elements of nature add to the overall mental health benefits of moving our bodies outside. Pick one outside activity to try out this week. How about a walk on the Rail-Trail?  Also, much has been written about the idea of “nature deficit disorder” in our population, particularly among children. Get your kids outside moving with you – you’ll be shaping lifelong behaviors that will serve you in profound and deeply meaningful ways.
  • Moving our bodies helps us relax more which, in turn, can support a healthy circadian rhythm which improves sleep, which in turn, makes us feel better, mentally and emotionally. See how all of this is inter-connected?! Check out my earlier post if you need a reminder of why sleep is also a pillar of mental health.
  • Engaging in some form of physical movement on a regular basis helps improve productivity and creativity.  Research is revealing that working for 45 minutes and then taking a 15 minute break and getting up and moving our bodies provides us with a burst of energy that improves productivity and brain functioning while also improving mood.
  • Moving our bodies can be even more beneficial when we move with others as we often feel more inspired and supported, and less alone when we are engaging in an activity with a friend or joining a group of people who are working towards a common goal. As one idea, how about contacting the Green Mountain Club and joining in one of their scheduled walks/hikes? Bring a friend along or make a new friend in the process.
  • People who are struggling with addictions of any kind benefit from having positive, healthy substitute behaviors to engage in. Our brains release dopamine – the reward chemical – when we are engaging in things that are pleasurable. Exercise can produce this pleasurable state, thereby offering the potential of being that substitute behavior for people who struggle with addiction. Also, movement reduces depressive symptoms and stress, which improves mood and has been shown to help diminish cravings for drugs and alcohol.

As you can see, physical movement is essential for positive mental health outcomes. Think about the activities you enjoyed as a kid – roller skating, swimming, dancing, hula hooping, playing basketball, rowing a boat, jumping rope, hiking through the woods, or walking along a stream. Find something you love and do it. Do it slowly at first, with a friend at times, alone with your thoughts at other times. Pick up the pace next time and feel your breath move through your body. Look around while you’re moving outside and find gratitude for the beauty of this community we live in. Breathe fully and deeply and find love and compassion for yourself, knowing that any movement or activity you engage in supports your body, your mind, and your emotional well-being. 

Resources to Further your Education and Information:

https://www.health.harvard.edu/blog/how-simply-moving-benefits-your-mental-health-201603289350

https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm

https://www.apa.org/monitor/2011/12/exercise

https://www.psychologytoday.com/us/blog/what-works-and-why/201803/how-your-mental-health-reaps-the-benefits-exercise

https://www.psychologytoday.com/us/blog/people-in-nature/200901/no-more-nature-deficit-disorder


Julie Bomengen is a Vermont Licensed Clinical Mental Health Counselor (LCMHC) with 22 years of experience in the field of mental health. Julie is also a Nutritional Therapy Consultant (NTC), a certification of the Nutritional Therapy Association. She lives, works and plays in Lamoille County.

Food as Medicine for Mental Health

By: Julie Bomengen

Around 400 BC, the Greek physician Hippocrates said, “Let food be thy medicine and medicine be thy food.” While this quote is commonly used in reference to physical health (think about doctors prescribing heart-healthy diets to reduce rates of heart disease), in today’s blog post we will be extending the tenet of “Food As Medicine” to mental health as well. Indeed, recent research confirms what Hippocrates said so long ago: nutrition is a key pillar for supporting positive mental health outcomes. 

Simply put, our mood and food are intimately connected and bi-directional, each impacting the other. When we pay attention to the cues our bodies give us, we can often mitigate unwanted and unpleasant physical and emotional symptoms. For example, when I have clients tell me they are anxious, one of the first things I ask them about is their caffeine and sugar consumption. If you are experiencing a racing heart, pressured speech, or a cranked/on-edge nervous feeling, it may likely be that you have thrown your body chemistry out of balance by either over-consuming caffeine and/or eating too many-fast burning carbs which can lead to blood-sugar dysregulation or hypoglycemia, resulting in a yo-yo effect on your mood and energy levels. Perhaps an easy first step is to be curious about how you might feel differently if you were to reduce your caffeine use or eat a more nutrient-dense breakfast that stabilizes blood sugar levels and evens out your mood.

Did you know that our mental health is dependent on our body’s ability to make neurotransmitters, such as our “feel-good” chemicals, serotonin, dopamine, GABA, glutamate, and norepinephrine?  Did you know that we need amino acids to make the neurotransmitters and that amino acids come from the proteins we consume?  While the importance of eating good quality proteins cannot be overemphasized, it is equally as important that our bodies are digesting and breaking down these proteins into the amino acids that are the building blocks in the production of neurotransmitters. Approaching our consumption of food in a more intentional and slower manner and taking the time to awaken our senses as we eat is an important step in ensuring optimal digestion. With peak digestion comes prime production of the neurotransmitters that support positive mental health. 

Lastly, there is growing research on the link between gut permeability (a.k.a. leaky gut), inflammation in the body and depression. Doing whatever you can to reduce inflammation by watching your stress levels and eating the types of foods that soothe and heal your intestinal lining helps support positive mental health outcomes (more on this in a later blog post).

Specific steps that can support positive mental health:

  • Hydrate with water immediately upon waking. Drinking water supports cellular health and helps with mood, energy, mobility, and pain. Aim to consume 50% of your body weight in ounces of water every day. For example: If you weigh 150 pounds, shoot for 75 ounces of water per day. For every cup of caffeinated beverage you consume (these have a dehydrating effect on the body), compensate with an additional 2 cups of water.
  • Eat food before consuming your coffee in order to mitigate the impact of the caffeine on your body’s nervous system. 
  • Choose longer-lasting sources of foods in the morning to prevent the mood swings and irritability often associated with eating sugary, processed foods. For example, make a simple breakfast sandwich with bacon (cook a few pounds of bacon over the weekend and store it in your freezer for easy use throughout the week) or sausage, eggs and greens, or make a breakfast bowl with rice, quinoa, scrambled eggs, greens, and cheese. This website offers multiple ideas on how to start your day with superfoods that support your physical and mental health.
  • Eat your meals slowly, chewing each bite longer than you think you need to (or want to) to ensure the proper breakdown of nutrients in the body.
  • Consider consulting with some of our local nutritionists or working with a health coach who can help you follow-through on meal planning and support the changes that can sometimes be difficult to make initially.
  • Remember that even small changes will impact your mental health. Start to identify what foods make you feel poorly and what makes you feel best. Paying attention to how you feel helps. Keep a food/mood journal for 3-4 days, writing down everything you put into your mouth – solids and liquids. Notice your moods and digestive issues. Are you bloated and uncomfortable, is your heart racing, do you have energy, are you experiencing foggy brain, are you angry or irritable? Charting this information will help you remain objective and clear about what is and what is not supporting your mental and emotional health. Food is information, thereby, putting healthy ingredients into our bodies helps optimize both our physical and mental health and functioning.
  • Understand that Excitotoxins – aspartame, sugars, artificial sweeteners – all have an impact on our focus, energy, and mood. Consider exchanging them for stevia, raw honey, or maple syrup. Similarly, eliminating additives and preservatives from foods will reduce their damaging impact on your mood.
  • Eliminate harmful trans fats and oils, which lead to inflammation and oxidative stress in the body. As you work to decrease inflammatory processes by using healthy fats and oils like extra virgin olive oil, coconut oil, avocado oil, grass-fed butter, you will be supporting optimal mental health functioning and reducing the risk of depressive symptoms.

Additional Resources to Further your Education and Information:

https://www.psychologytoday.com/us/blog/evolutionary-psychiatry/201509/when-food-is-medicine

https://www.apa.org/monitor/2017/09/food-mental-health

https://www.psychologytoday.com/us/blog/rhythms-recovery/201703/eat-right-feel-right-mental-health-nutrition

https://www.nytimes.com/2019/03/28/well/eat/food-mood-depression-anxiety-nutrition-psychiatry.html?utm_campaign=Chris%20Kresser&utm_source=hs_email&utm_medium=email&utm_content=71957723&_hsenc=p2ANqtz-_XeO7wHLYkxiu89irzH7xIryxnphpBSEiG-mBm2s66VwSbfQV4jPINyWWiq582Wj6EaACKW-vtinV-rd5ifqtjbpE2WQ&_hsmi=71957723


Julie Bomengen is a Vermont Licensed Clinical Mental Health Counselor (LCMHC) with 22 years of experience in the field of mental health. Julie is also a Nutritional Therapy Consultant (NTC), a certification of the Nutritional Therapy Association. She lives, works and plays in Lamoille County.

The Power of Positivity and Reflection

By: Leah Hollenberger

Northern Vermont University recently held its “Dinner with the Boss,” an event that welcomes students and alumni to give students experience in networking. Alumni were asked to share one “gem” they felt would be most helpful to students just beginning their journey in pursuing their chosen career. The advice was excellent, thought-provoking, and inspirational.

Common to each piece of advice was the importance of being authentic to yourself, using reflection to determine what is truly meaningful to you, and the strength of community. In short, embracing your heart as well as your mind and nurturing connectivity.

It reminded me of an exercise I did years ago as a participant in the ALIGN pilot program at Marlboro College. Through self-examination, careful observation, and reflection, I was able to develop a short specific list of what I need to have in my life on a monthly basis to stay healthy, positive, and engaged – what I would define as a successful life. I keep this list, typed out, in my desk drawer and I refer to it when I am frustrated, overwhelmed or stressed out. Typically, I quickly determine that I’ve neglected one of those items and refocus my actions. The exercise effectively improved my ability to reframe challenges in a positive, nurturing perspective instead of from an unhealthy, negative framework. Change is constant and I continue to use these tools that embrace heart and mind, my “attitude of gratitude,”  to guide me in meaningful action.

There are many programs, books, blogs, and Instagram accounts available today that embrace this authenticity and provide tools to individuals and communities.

  • Marlboro College continues to offer a similar leadership program to the pilot in which I participated.
  • The Positive Education movement, based on the work of Martin Seligman’s work in positive psychology, embraces heart and mind via curriculum and in-school programming.
  • Resiliency efforts, including the Resilience Beyond Incarceration program with the Lamoille Restorative Center and programs at the Lamoille Family Center that address Adverse Childhood Experiences, utilize this work.
  • Whole Heart, Inc. has a wellness model, similar to the exercise I did, that gives you a way to personally define your successful life.
  • Ted Talks has several presentations regarding positive psychology.   

My favorite piece of advice from “Dinner with the Boss” was a spur-of-the-moment adlib from an experienced educator. It demonstrated heart and mind by showing how a simple action can guarantee inclusivity without making a person declare a need while at the same time increasing the odds that her key message would be heard. What was the advice? “Always use the microphone.”

What tools do you use to encourage authenticity? What advice would you give a young person starting to pursue their career? 


Leah Hollenberger is the Development and External Relations Officer for Northern Vermont University. She helped create the Live Well Lamoille Blog while serving as Vice President of Marketing, Development, and Community Relations for Copley Hospital. A former award-winning TV and Radio producer, she is the mother of two and spends her free time volunteering, cooking, playing outdoors, and producing textile arts. Leah writes about community events, preventive care, and assorted ideas to help one make healthy choices.

Pillars for Mental Health

By: Julie Bomengen

Hello! I’m excited to offer you my first Live Well Lamoille blog post.  I will be covering topics related to Mental Health and hope that what I share will be interesting, educational, and applicable to you in your lives. I will be speaking about mental health from a Mind-Body approach which will include biological, psychological, and social perspectives. This style is inclusive, holistic, and integrated, and will allow for an exploration of mental health that is educational and functional.

The work I do as an outpatient mental health therapist includes discussion of “Pillars of Health.” These Pillars serve as the foundation for health and wellness and are paramount to any discussion about mental and emotional well-being. Pillars include:

  • Attention to Quality of Sleep and understanding the influence of our body’s Circadian Rhythms
  • Regular Physical Movement and Activities that are engaging and fun
  • Nutrient-Dense Foods that support optimal health for the individual
  • Involvement in a Supportive and Caring Community
  • Positive Personal and Intimate Relationships that are enduring, loving, and reliable
  • Meaningful Engagement in Work (paid or voluntary)
  • and lastly, a Robust Toolbox of Skills and Resources to Manage Current Stressors and/or Past Traumas.

I would argue that when we pay attention and subscribe to these Pillars of Health, the majority of disturbances in our health and wellbeing can and will be mitigated, if not eliminated. While it will always remain true that we cannot control for every variable that impacts our health and wellbeing, there is a hopefulness that comes with knowing that we have more agency and ability to manage and shape our health than we might have believed. Of course, if optimal health was achieved simply by knowing about these “Pillars,” we’d all be in good shape.

The truth is we benefit from a supportive environment in which to address our health goals. It can be hard to make and sustain changes, and due to bioindividuality (the fact that each of us has very specific needs for his or her own health according to age, constitution, gender, size, lifestyle, and ancestry), there is no “one size fits all” formula. Still, there are common themes and clear ways to feel better from the inside out. 

My goal is to help you understand and feel confident about how to take charge of your Mental Health. I look forward to teasing apart the “Pillars” and discussing other important and pressing themes such as addiction, depression, anxiety, and suicide, as well as the impact of a sedentary lifestyle and excessive screen time, and how a deficiency of time spent in nature all contribute to poor behavioral health outcomes.

For now, start paying attention to each of your own Pillars of Health and complete a self-inventory to determine which ones might need support and reinforcing. For example, ask yourself:

  • How is the quality of my sleep? Do I feel rested in the morning?
  • Am I moving my body in some way every day?  What impact does movement have on my mood?
  • Am I feeding my body and brain the nutrients it needs to function well? How are my moods impacted by what I eat or when I eat? 
  • Am I involved in some type of supportive community? If not, why? 
  • Are my relationships strong and reliable? How do these relationships impact my attitude or mood?
  • Am I doing work that I enjoy and find meaningful? Do I have effective outlets for managing stress?

Take some notes and stay tuned for how to optimize your mental and emotional health!

Best,  Julie


Julie Bomengen is a Vermont Licensed Clinical Mental Health Counselor (LCMHC) with 22 years of experience in the field of mental health. Julie is also a Nutritional Therapy Consultant (NTC), a certification of the Nutritional Therapy Association. She lives, works and plays in Lamoille County.

Adults: Three Things Youth Want Us to Know

By: Jessica Bickford, Coordinator, Healthy Lamoille Valley

Mental Health in Teenagers

One of the things I love most about my work is connecting with students. Recently I had the opportunity to meet with three Lamoille Valley students. As part of our conversation, I asked them what they wished adults knew…  Here’s what they had to say:

“Depression, anxiety, and insecurity are real in our lives.” While adults struggle with these things, our students are experiencing them, often for the first time, without the tools that adults have learned. As adults, we need to acknowledge these feelings as real and very pressing. Students have limited life experiences to reference and are making life-altering decisions that will shape the rest of their lives.  Honor these feelings and be there to help.

Similarly, “Stress is real.”  There are a lot of things that youth have to manage. Create opportunities to develop skills and habits to manage stress. These can be simple things: talking, listening to music, going for a walk/run, journaling, creating art, physical activity, and learning to know what you can do and how to say “no.” This last concept is key… youth don’t want to let anyone down… friends, teachers, parents… it’s easy for them to overcommit to avoid hurting others’ feelings. Learning to look at their schedules, balance their time, and say “no” gracefully are important life skills.

“Recognize that we have different personalities and enjoy different things. Provide opportunities to develop our unique skills.” Many students like to help, but as adults, we should be aware of their personalities and interests and find ways to meet those interests and build those skills. As an example, one person may love to speak and be out front while another enjoys helping behind the scenes. Embrace their personalities!

I encourage you to take time to ask the youth in your life, “What do you wish the adults in your life know about being a teen?” or “Life seems pretty stressful right now, how can I support you better?”  Then really listen and find ways to show that you heard them. When you do this, you’re building protective factors* for youth.  You’re showing them that they matter and opening up opportunities for future conversations!

* Healthy Lamoille Valley is a substance abuse prevention coalition working to reduce youth substance abuse. Find out more at healthylamoillevalley.org. Youth who have strong protective factors are less likely to rely on substances such as alcohol, tobacco, and marijuana to manage stress or find value. 


Jessica Bickford works as a Coordinator of Healthy Lamoille Valley, where she has enjoyed writing for their blog. Writing for Copley’s community blog is a natural extension of this experience! Healthy Lamoille Valley focuses on making healthy choices easy choices, realizing that when we have access to healthy options we are less likely to choose behaviors that are harmful. Prevention is really a lifestyle of wise choices that enable us to live life to the fullest.

The Winter Blues

By: Caleb Magoon

Seasonal Affective Disorder

In my blog posts, I normally talk about staying active, fit and healthy. Of course, this is my wheelhouse. But this month I’m tackling a different subject: the all-too-familiar winter blues.

I’m generally a positive and upbeat person. I also love winter. I like to play in the snow and make the most of it, no matter the condition. But just a couple weeks ago something happened- I was in a bad car accident that has left me injured. Though my injury isn’t severe, it has left me unable to participate in many of the winter activities that bring me joy during these challenging months.

This has been a profound awakening for me. While I undergo rehab to get back to form, I now have a much greater understanding of and respect for those who are not able-bodied. The challenges of staying upbeat in our long winter become even harder with even modest limitations. So do mundane tasks like shoveling snow and walking down the road when your body can’t keep up.

What can we do but adapt? This can be very hard for someone like myself with set ways and ideas of how my winter should be. But adapting and making adjustments is the only way to stay positive. Here are some thoughts I have about the process:

  • Do what you can! Walking is widely recognized as an excellent exercise. It’s considerably lower speed than I am used to but necessary. It’s forced me to slow things down and take stock. This is good for both physical and mental recovery. Don’t discount the importance of some quiet time to think.
  • Stretch – Anyone can do it. A little physical therapy and stretching can do everyone good. It’s also the gateway to more robust activity. There are so many resources online that it’s easy to get started.
  • Exercise is mental – Every time I ski or bike I am helping my body and my mind. While my body must take it easy for the immediate future, I need to focus on sharpening my mind. I am reading the paper a bit more, writing in a journal about things going on in my life and working to reflect on the good things in life. Stay positive.
  • Set some goals – We all want to get back out. Setting modest goals will help the downtime fly by and keep you focused on recovery. We all want to be ready to enjoy that first sunny, 50-degree day in March. Be ready for it!
  • Don’t forget to socialize – Mental health is greatly improved when we engage with other people. Taking myself out of my routine pulls me away from the people I normally interact with. I tend to pull back from people and isolate a bit. This isn’t healthy. In situations like this, we all need to go out of our way to stay engaged with others.

I now recognize the challenges of those who are less able-bodied to get through our long winters. You can make it through by staying positive and focusing on doing the things we are able to do.


Caleb Magoon is a Hyde Park native who grew up hiking, hunting, biking and exploring Vermont’s Green Mountains. His passions for sports and recreation have fueled his career as the owner of Power Play Sports and Waterbury Sports. Caleb encourages outdoor activity and believes it is an essential element to a healthy lifestyle and the Vermont way of life. Caleb serves the Lamoille Valley by volunteering on numerous community boards such as the Lamoille County Planning Commission, The Morrisville Alliance for Commerce and Culture, Mellow Velo, and the state chapter of The Main Street Alliance. He lives, plays and works in Hyde Park with his wife Kerrie.

Support for Survivors of Suicide Loss

Death by suicide is complicated as is the survivor grief that follows. Did you know:

  • Grief is unpredictable.
  • Grief is complicated.
  • Grief is not one emotion, but many.
  • Grief is exhausting.
  • Grief ambushes you.
  • Grief never really goes away.
  • Grief permeates all aspects of life.
  • Grief is a process, not an event.
  • Only you know how much time you need to grieve.

Monique Reil of Lamoille County Mental Health Services and Jane Paine with Lamoille Home Health & Hospice are coordinating a support group for survivors of suicide loss. Please join us in this safe, confidential space to share your story or just to be surrounded by those who understand and care.

The Survivors of Suicide Loss (SOSL) support group meets the last Wednesday of each month from 6:00 p.m. – 7:30 p.m. For location details, call Jane Paine at 888-4651 or Monique Reil at 888-5026.