North Range Behavioral Health

During May is Mental Health Month, we talk a lot about being kind to your mind. But what does that actually look like? We can start by:Recognizing the good in our lives. When we take a moment to be grateful for the positive things in our life, we become more in tune with the good things that are all around us. This doesnt mean that we dont acknowledge the negatives; instead of dwelling on the bad, we can thank the experience for the lesson it taught us and continue to seek out the positives. When we make an effort to be mindful in this way, we begin to appreciate lifes simple pleasures more.Practicing self-compassion. Self-compassion means giving ourselves grace through the hard times. Rather than criticizing ourselves or ignoring the pain, acknowledging how we feel, and giving ourselves time to really feel those emotions helps us properly move forward.Changing our self-talk. When we find ourselves being negative or hard on ourselves, we can take a deep breath and change our tone. Positive self-talk does wonders for the mind. Doing this helps us be more understanding and patient towards ourselves and others, and more focused on our goals.Reflecting. At the end of every day, pick a rose (something good about the day), a thorn (something that was challenging), and a bud (something to look forward to). By reflecting on how our day was, we build emotional intelligence through understanding ourselves more.Doing something each day that we enjoy. As simple as this sounds, this often gets overlooked as an essential element of healthy living. Whether thats exercise, baking, crafting, reading a book, or watching TV, reserve time each day to spend doing activities that fill our cup.Taking care of our physical health. The body and mind are so connected which means that consistent care of the body (which impacts the soul and mind) is like preventative medicine. Small acts of physical self-care can quickly add up and help protect, promote, and maintain health and wellbeing. Prioritizing sleep, drinking enough water, and fueling with nutritious foods can go a long way.When it comes to being kind to our minds, doing just a little bit is better than doing nothing at all. Spending even 10 minutes at a time doing something you enjoy can go a long way toward beating the stressors of everyday life. Just reading one chapter or going on a 5-minute walk around the block is an example of being kind to your mind! Taking care of ourselves helps us feel calmer, more refreshed, and more energized.Self-care is an important part of building resilience or bouncing back from stress, trauma, and burnout. The strategies outlined above can help you recognize your emotional responses to stress and develop coping skills to manage them. This May lets be kind to our minds and encourage our loved ones to do the same.

To be the healthiest, happiest, and most secure versions of ourselves, implementing emotional boundaries is essential. This involves setting limits that protect our mental wellbeing and guide our interactions.Its okay (and important!) to create healthy boundaries. They help us put judgment aside and take care of ourselves. To help yourself create boundaries, take time to reflect on these questions:What are the things I need to do to honor my journey and priorities?What is stopping me from getting there?What do possible solutions look like?When communicating your boundaries with others, use clear, concise, and kind language that respects both your choices and the choices of others. Before setting boundaries, it's important to understand that boundaries are not about telling someone what they can or cannot do. It's about deciding for yourself what your limitations and values are and communicating them with others.Use I statements to talk about how you feel. For example, "I feel overwhelmed when I have too many tasks piled up at once, so I need some help with my workload." Or "I value my personal space and alone time, so I need us to schedule regular nights where we each have time to ourselves." Avoid you statements as they can sound accusatory and may cause the other person to become defensive.Establishing boundaries may mean saying no to some things, and thats okay. Reframe no, as not a rejection, but as the choice to make space for what really matters. By not overwhelming yourself and your schedule, you will have more time for activities you enjoy and more downtime to reflect.Boundaries in PracticeSituationHow to Communicate a BoundaryHolidays with some family members that can cause stress.We are happy to attend the family dinner! Just so you know, if Aunt Suzie starts drinking too much we will leave.With this response, we are not saying Aunt Suzie cannot drink. That is not within our control, and it is her choice. However, we can choose when we leave, and we can choose to leave with love sharing this upfront is one way to do so.A customer at my job brings up issues I cannot help them with.It is not that I dont care about your housing situation, but when you bring up a conversation that is outside of what I can help with, I will bring the conversation back to why we are here. I want to be respectful of your time and really help you with the things that I am capable of helping with.A family member is struggling with substance use and being there for them is taking a toll on my mental health.Im here for you. I just cant be there for you in a way thats not healthy for either of us. When youre ready for help, Im in your corner.'When' statements create a balance between establishing a healthy boundary and leaving the door open for a future relationship when they are ready to try a different path. This allows us to keep a connection intact while at the same time taking care of ourselves. This boundary lets them know that they matter and that the door for support is still open.Establishing boundaries and saying no to unnecessary obligations helps us reclaim our power and peace.Maintaining these boundaries can aid in strengthening connections, avoiding unhealthy relationships, and boosting self-esteem. By prioritizing our mental health, we can show up as the best version of ourselves for those we love.

Wellness incorporates many dimensions of health, each of which contribute to a persons overall wellbeing. Because wellness has a personal meaning for everyone, the path toward wellness is different for each person.The good news is that its never too early or too late to adopt healthy habits. SAMHSAs (Substance Abuse and Mental Health Services Administration) Eight Dimensions of Wellness breaks wellness into eight categories emotional, environmental, financial, intellectual, occupational, physical, social, and spiritual to achieve an improved quality of life.Embracing the Eight Dimensions of Wellness can help us:Be more able to help others/get work doneBounce back from stress, trauma, and burnoutSleep better, improve focus, and strengthen relationshipsEvery day is a new opportunity to commit to mental wellbeing. Consider integrating these healthy habits from the Eight Dimensions of Wellness into your routine.EMOTIONAL WELLNESSHaving the ability to cope with life stress, express emotions, and feel positive about life. It includes being aware and accepting our thoughts, feelings, and behaviors by managing them in a healthy way.Tell someone you appreciate themBe truly present when you are around loved onesPut the phones awayPractice gratitude and self-compassionDo what helps you relax and rechargeAsk for help when you need it. It's a sign of strength to reach out to resources and supports when your mental wellness is suffering.SPIRITUAL WELLNESSConnecting to personal beliefs and values that provide a sense of meaning and purpose in life.It is important to know that spiritual wellness does not mean religious practice, although religion can be one route to increase your spiritual wellness.Find activities or routines that help you appreciate lifeConnect with something larger than yourselfPractice meditationJoin a faith-based communitySpend time in natureIncrease self-reflectionSet an intention for your day. Pick a mantra that you can return to throughout your day to remind yourself of your purpose. Some examples are: I am worthy of love and happiness. I am walking into today with bravery. or I am exactly where I am supposed to be.INTELLECTUAL WELLNESSEngaging in creative and stimulating activities can help us discover our own potential and understand diverse points of view.Do things that help to strengthen your concentration, memory, and critical thinking skills.Try something new or take up a new hobbyChallenge yourself to be curious and open-mindedListen to and consider the perspectives of othersTravel more to increase your knowledge and appreciation for another cultureDo something to build self-confidence. Take up a new hobby such as knitting, baking, or painting. It doesn't matter whether you are good at it, it only matters that you are doing something new!PHYSICAL WELLNESSDeveloping healthy habits around nutrition, sleep, exercise, appropriate health care, stress reduction, and overall physical health.Learn to listen to your bodyGet a great nights sleep (Strive for eight hours of sleep a night)Engage in physical activity every day for 30 minutes Eat a variety of healthy foodRecognize the signs when your body begins feeling ill or tense, and take actions to take care of your body.ENVIRONMENTAL WELLNESSFinding physical and emotional safety in our surroundings (where we work, live, and learn.)A clean, safe home helps us feel at peace in our environmentPlant a personal or community gardenTake a walk outsideDecorate your workspace with things that bring you joyAppreciate your surroundings. Everyday activities like driving with the windows down on a sunny day can help you appreciate your environment more.FINANCIAL WELLNESSFinding the balance between the psychological, physical, and spiritual aspects of our relationships with finance.Learn more about things related to savings, income, and debtLearn how to set long-term goals toward future financial objectivesLearn how to saveReorganize your belongings and utilize what you have currently, rather than buying something newStrive to live within your means. Track your expenses, create a financial budget, make weekly meal plans to maintain your budget goals.OCCUPATIONAL WELLNESSExploring activities that align with our personal goals, belief systems, lifestyle, and values.Build relationships with colleaguesEngage in training opportunitiesVolunteerMake a list of what you have accomplished - if youre feeling burnt out at work, look over what you have accomplished in the past to give yourself a new sense of purposeBalance work and leisure timeManage workplace stress with this after-work checklist:Review: acknowledge a challenge you faced, take a deep breath and let it goReflect: however small, consider and appreciate positives in your dayRegroup: offer support to your colleagues and ask for help when you need itRe-energize: turn your attention to home and focus on relaxing and restingSOCIAL WELLNESSPositive, healthy, and meaningful relationships with friends, family, and the community.Learn about healthy communication skills that respect yourself and othersShow genuine concern for those in needConnect with supportive friends and familySet healthy boundaries with people in your lifeJoin a club or a group with similar interests. By surrounding yourself with people with similar interests, you establish a strong foundation for a sense of community.Taking care of yourself first will have a positive impact on the loved ones in your life and will make you better equipped to listen to and support your family and friends.Three easy ways to integrate some of the dimensions this week:Cook a new recipe or a comfort dish with your familySpend 10 minutes at the beginning or end of your day stretchingSet an intention for your dayDaily intentions:I will spend this weekend relaxing and recharging.I will find a small joy in each activity I do.I will nourish my body and soul this weekend.I am strong and I am loved.When it comes to wellness, doing just a little bit is better than doing nothing at all. Questions or for more information please call North Range Behavioral Health at 970-347-2120.

Basic human needs go beyond having clean water, fresh food, and a safe place to live. Our health and happiness depend on other key needs, too like love and belonging, self-esteem, meaning, and purpose in our lives.These latter needs evolve over a lifetime and involve embracing vulnerability, learning from mistakes, being true to ourselves, and living from a place of open-mindedness, compassion, and integrity.Throughout this process, we endure hardships and celebrate triumphs, face and overcome challenges, and confront insecurities and fears. We also have the chance to discover our voices and develop our own unique stories by living our lives to the fullest as our most authentic selves.We all need to be seen, heard, understood, valued, and appreciated regardless of our gender, our age, our profession, our culture, and even our language. Patty BeachWho Am I? Who Do I Want to Be?Living authentically is about granting yourself permission to be yourself.This takes practice and intention, like so many things in our life. Imagine a world where you are your most vulnerable and authentic self, with all the community support and no resistance, no noise. What would that look like?Consider asking yourself:What gets me out of bed and going? What makes me smile? What makes my heart happy?Am I living for myself, my dreams, my desires, and my goals or for someone elses ideas and expectations?Am I truly thriving or just surviving?Daily reflection can be a quick and simple way of checking in with yourself.Try practicing gratitude in whatever way feels recharging like writing down three things that youre grateful for at the end of each day, keeping a notes app to stay on track of goals or ideas, or making mental notes throughout your day of things that bring you joy or moments that glimmer. Consider therapy as a way of connecting to who you are and what you want.Living Your TruthLiving authentically starts with living your truth. Living your truth starts with being honest with yourself and others.Often in todays world, this is easier said than done. Sometimes we find ourselves dimming our own light or making ourselves smaller to fit or blend in with social pressures, fulfill expectations of success, and belong in a world that tells us what is normal or popular. This becomes even more complex when considering that many of us have online versions of ourselves through social media.Being your best self means making choices and decisions based on your beliefs and being open to the possibility of taking the road less traveled.We can live a meaningful and fulfilling life when we learn to embrace our personal values and hold them above the expectations society puts on us.Seek purpose and peace by doing daily activities that bring you happiness and joy.- Spend time in nature- Volunteer- Try new hobbies- Take a step toward connecting with others- Journal to help reflect and find patterns of joy in your lifeEmbracing Curiosity, Courage, and ConnectionFiguring out who you are and what you believe in is often a lifelong, trial-and-error process. We must explore the world to understand our own unique place in it, where we stand, and who we want to be.This means putting yourself out there, taking risks, meeting new people from different backgrounds, and learning from others.This can be both scary and exciting! It can be scary because it may mean letting go of patterns and relationships that no longer serve you, resolving grief or trauma, and addressing parts of your life that you dont like. However, it may also mean opening yourself up to a whole new world with a fresh perspective, a renewed mindset, deep healing, and freedom from stress, judgment, or fear.Take time to pause and reflect, so that you can be more in tune with your feelings. Use self-awareness and self-compassion to realize your full potential. Integrity, honesty, belonging, and love will all fall into place. Once you come to terms with who you are, the rest will follow.A happy, healthy life isnt an equation, but a journey through love, loss, learning, hope, and healing. By living authentically, we can find comfort, joy, fulfillment, pride, and community along the way simply by being who we are.Your lifes journey can begin today by embracing authenticity, vulnerability, and passion. Call North Range today for more information, 970-347-2120.

Storing, Securing, Saving Lives: Firearm Safety and Suicide PreventionFirearms are used in nearly 50% of all suicides in the United States.Many suicide attempts are made with little planning during a short-term crisis period, and evidence has shown that putting time and distance between a person feeling suicidal and a firearm can significantly impact the survival rate.Lethal means restriction (practicing safe firearm storage) is an evidence-based practice shown to reduce death by suicide. Even if someone attempts suicide in another manner, they have an increased chance of survival because other means are less lethal. By keeping secure firearm storage in mind, we can all help reduce the number of suicides involving firearms.No one takes their life for a single reason. We all have mental health, just as we all have physical health, and conditions such as depression, anxiety, and substance use problems especially when unaddressed increase the risk of suicide. That risk is greater when a firearm is present and accessible in the home.  American Foundation for Suicide PreventionWe can all prevent firearm deaths by following the universal rules of gun safety:- Treat all guns as if they are always loaded.- Always point the gun in a safe direction.- Always keep your finger off the trigger until you are ready to shoot.- Always keep the gun unloaded until ready to use.- Be sure of your target and whats beyond.- Never use alcohol, over-the-counter drugs, or prescription drugs before or while shooting.- Use only the correct ammunition for your gun.- Wear eye and ear protection as appropriate.- Seek proper instruction, such as a firearm safety class.- Be sure the gun is safe to operate.- Store your guns safely and securely when not in use.- Consider temporarily off-site storage if a family member may be suicidal.When an emotional crisis (like a break-up, job loss, or legal trouble) or a major change in someones behavior (like depression, violence, or heavy drinking) causes concern, storing guns outside the home for a while may save a life. Family, friends, as well as some shooting clubs, police departments, or gun shops may be able to store guns for you temporarily. *If you are worried about a friend or a family member:Trust your gut and dont wait for them to reach out. Let them know you care.Ask them directly about suicide and encourage them to seek help. Talking about suicidal thoughts and showing concern will not put someone at greater risk.Talk about gun safety and options for temporary off-site firearm storage.If you are going through a difficult time:North Range Behavioral Health is a provider of Colorado Crisis Services. This no-cost resource connects people with free, immediate, and confidential help all day, every day.Call: 844.493.TALK (8255)Text TALK to 38255Walk-in: 928 12th Street in GreeleyFind other Colorado walk-in centers at ColoradoCrisisServices.orgSafe storage of firearms can protect you and those you love. It's okay to give firearms and gun lock keys to trusted family members or friends when life gets tough.*To become fully informed about making a temporary gun transfer, review Colorado gun laws, including C.R.S 18-12-112, or consult an attorney.Resources:Gun Safety and Your Health: A Proactive Guide to Protect You and Those around You by the American College of SurgeonsFirearm Suicide Prevention & Lethal Means Safety for VeteransFirearms and Suicide Prevention American Foundation for Suicide Prevention

As we age, we face significant life changes that can impact our mental wellness.Retirement, illnesses, or deaths of loved ones, changes to our physical health or mobility, isolation, and even some medications can impact the way we feel, sleep, eat, and interact with the world around us. Adults over 60 sometimes believe that depression and anxiety are a normal part of aging. Because of this, signs and symptoms of depression and anxiety can be misinterpreted in our golden years.North Range's senior peer counselors are 55 years old or older and trained to provide supportive counseling services to clients in the privacy of their homes or apartments, assisted living facilities, or nursing home facilities. We provide encouragement and support to help with coping through life stressors and emotional challenges.Take this Mental Wellness Check-In for the Golden YearsI feel sad or blue often.I get nervous and anxious often.I get easily overwhelmed.It's hard to make decisionsbig or small.I worry a lot.I often feel jumpyit's hard for me to feel settled.I feel lonely and alone.I have trouble sleeping.My appetite has changed/decreased.I feel tired often.I have little energy, motivation, or ambition.It's hard to find enjoyment or pleasure in things.I wish I had someone to talk with about my life, feelings, thoughts, and situation.Our golden years are not supposed to feel like this. These are not simply normal signs of the aging process and of "just getting older."North Range Behavioral Health's confidential, private Senior Peer Counseling Program may be able to help, at no cost to you.Established in 1976, The Senior Peer Counseling Program has consistently provided outreach and supportive paraprofessional counseling services to Weld County seniors 60 years and older. Our peer counselors are 55 years old or older and trained to provide supportive counseling services to clients in the privacy of their homes or apartments, assisted living facilities, or nursing home facilities. We provide encouragement and support to help with coping through life stressors and emotional challenges.All peer counselors work under a Licensed Professional Counselor with a focus in Gerontology. Senior Peer Counselors have a variety of education, knowledge, experience, talents, and skills in working with other older adults. In fact, peer counselors and clients may have similar lived experiences related to the aging process. We have found this is one of the many reasons why our program has been so helpful to people over the years."This program is amazingyou have been with me through so much. I trust you and I know you stand by me." Senior Peer Counseling ClientThe Senior Peer Counseling program is supported in part by The Area Agency on Aging (AAA.) This means there is no cost for working with a peer counselor. Although some participants choose to make a donation to the program if they can.Find out more about North Range Behavioral Health's Senior Peer Counseling Program or arrange for one of the peer counselors to visit with you or a loved one today!Call Dee McClure, Program Coordinator, Community Based and Peer Counseling, at 970.347.2125

Walking in the woods or a park, breathing in the clean air, hearing the wind rustle leaves spending time in nature calms our mind and lifts our spirits. But how?Research over the past few decades has found that spending time in nature or even just viewing nature scenes can reduce feelings of fear, anger, and stress. Physically, being in nature lowers our stress hormone levels, blood pressure, heart rate, and short-term levels of anxiety and depression, contributing to a great sense of physical wellbeing.We can improve our mental health through nature by Forest-Bathing, a form of nature therapy that differs from embarking on a rigorous hike with the goal of reaching the highest peak. Developed in Japan in the 1980s, Forest Bathing has become a cornerstone of preventive health care and healing in Japanese medicine. Despite how it sounds, Forest Bathing isnt about showering in the rain or taking a dip in a lake after a night of camping. Rather, the term stems from the Japanese concept of shinrin-yoku, which means to bring in the forest. Forest bathing is all about soaking up your natural surroundings the sights, sounds, and smells.Forest-bathing has been scientifically proven to:Boost immune system functioningReduce blood pressureReduce stressImprove moodIncrease ability to focus, even in children with ADHDAccelerate recovery from surgery or illnessIncrease energyImprove sleepThis method delivers the greatest benefits when mindfulness and inward focus are incorporated. When we experience nature as it presents itself, without the need for judgment or to rush or alter the experience, it grounds us. Scott Clawson, counselor with North Ranges Youth and Family Intensive Services says, Grounding ourselves in nature is how we are able to return to the basics of who we are and what we love to do. Its a way to become our own best friend.On your walk, allow nature to help you connect to your senses. Keep your phone in your pocket, your headphones in the car, and focus on paying attention to what you can see, hear, feel, and smell from your environment. Listen to the wind moving through the trees, how the sun feels on your face, and the smell of dirt on the path in front of you. Use this grounding exercise below to get started:Grounding With Your Five SensesDont have a forest nearby? Thats okay. You can experience the same benefits on a local trail or park. Check out Outdoor Rx, an initiative from Thriving Weld, for an interactive map of all the trails and parks in Weld County.The healing power of nature can help us weather the challenges of life. As Coloradoans, we are blessed with ample natural resources and opportunities for connecting with the outdoors, in any season. As the world around us slows down with snowy days and dark nights, take this time to reconnect with the power of nature and yourself.