Adjustment, Acceptance and Self-Care

by Tricia Warner, CSW-PIP
Clinical Therapist, PATH Program, LSS Behavioral Health Services, Sioux Falls

The COVID-19 virus has changed all of our lives. We are social distancing by staying six feet apart from each other. We are postponing holiday gatherings. We are visiting our older loved ones through windows. We are wearing masks to the grocery store.

I miss my clients as I sit in my office hoping they will successfully transfer over to Telehealth due to the need to be apart for safety. I have concern for them, as I cannot see them in person. I hope they are faring well.

As with grief and loss, there are many difficult firsts with COVID-19. We had our first Easter with COVID-19 and its restrictions. First graduations without in-person ceremonies are coming up. First babies are being born without getting to have visitors in the hospital.

Like we have to adjust to grief and loss, we have to adjust to COVID-19. It is difficult in that the restrictions can change every day. Are we going to have to stay home much longer? Are summer activities going to happen? Are people going to be recalled to their jobs? How long will it be until I can hug my mother again?

There are many questions and no good answers right now; however, we must adjust and accept the trial we are in at this time. It will pass, but we don’t know quite when. Things will get better, but we don’t know quite how. Still, without having the answers, we must learn to cope with COVID-19.

Using mindfulness for coping and self-care is a good strategy in that it provides calmness and a distraction. Mindfulness is a practice during which we focus on the present and utilize ways to relax and focus. We slow down and step away from our technology as well during mindfulness practice. By caring for ourselves, we can build resiliency during stressful times.

“…we think about mindfulness as the ability to be present in the current moment, with awareness of our thoughts, emotions and sensations in the body and what is happening in our environment. Another aspect of mindfulness is cultivating curiosity and openness with what is present in you and around you.” (Salgado, 2016)

Some mindfulness techniques to try are as follows:

Body Mindfulness

• Take a deep breath.
• Notice the physical sensations in your body (air flowing in and out; any tight muscles, etc.).
• Notice any thoughts that come and refocus on your body’s sensations, over and over if needed.
• Stop after a few minutes.

Breathing Mindfully

• Notice how you breathe normally. Do your chest and abdomen rise and fall with each breath?
• Next, breathe deeply in and out and count this as 1. Continue deep breathing until you reach 10.

Mindfulness Walk

• Keeping social distancing in mind, plan to take a slow walk.
• Inhale deeply and exhale three times.
• Begin walking and just go where you wish to.
• Notice sensory things, such as the sight of the green grass, sound of a bird or the feel of the light wind on your face.
• Notice what is holding your attention, such as the sight of tree branches being rustled by a breeze.
• Take three deep breaths again. Note your feelings.

Mindfulness and Eating

• Sit down in front of your meal. Look at and smell it.
• Taste a bite of food. Chew slowly and savor this (direct experience).
• Think about the flavoring and the coloring of the food you had (memory).
• Taste another bite of food and really notice any feeling or sensation about the experience. Note the differences between the direct experience and the memory of eating the bites of food.

Mindfulness and Belonging Affirmations

• Find a quiet and preferably private place.
• Tell yourself three times: “I am good. I am loved. I have value.”
• Think of someone you love and say: “You are good. You are loved. You have value.”
• Next, consider people suffering due to COVID-19 and say: “You are good. You are loved. You have value.”
• Think of a way to offer kindness to someone later in the day.

Source: Real World Mindfulness for Beginners, Edited by Brenda Salgado (2016)

Identifying Depression Symptoms and Getting Help

When to Seek Out Counseling for Depression

Depression takes many forms. For people with depression symptoms, it’s often difficult to identify. Everyone can have a bad day or two. But if your mood keeps you from doing things you typically enjoy, you should seek help.

For example, some symptoms include lack of energy, loss of appetite, difficulty sleeping, weight gain or loss and even thoughts of suicide. Major or clinical depression requires a diagnosis. If you’re experiencing any symptoms, it’s a good idea to talk to your doctor. Your doctor can advise on medications or counseling.

What Causes Depression?

Depression is a very complex condition. There is no way to pinpoint exactly what causes it. But there are a number of things that may increase your chances of experiencing depression, including:

• A major health issue
• Death or loss
• Family genetics
• Substance abuse
• Abuse or neglect
• Major life changes
• Medications

It may be any combination of these or other things. Some people experience the above and are very resilient. Others who find themselves more affected may require counseling, medication or both. By recognizing your own symptoms and seeking out help, you greatly increase your chances for success. With treatment, you can have a much more enjoyable life.

How Counseling Works

Counseling is really nothing to be afraid of. Depression, anxiety, panic and the many variations of these conditions are quite common. As we’ve learned more about depression, we’ve learned more about how to treat it. Counseling is of course, confidential. But seeking out counseling should never be anything to be ashamed of.

Your Lutheran Social Services counselor will work to explore the full range of your emotions, including feelings you may not even be aware of. Our experienced therapists offer many different types of therapy. You may need longer-term therapy. Most people experience more than one episode of depression. But don’t let that get in the way of feeling better.

At Lutheran Social Services our goal is always to help you live life to the fullest. Schedule an appointment online or call 855-334-2953 toll free. If you are experiencing an emergency, please call 911.

Are You Pregnant and Considering Adoption?

When you are pregnant, you face many choices. It can be a scary time, especially if the pregnancy is unplanned. Lutheran Social Services offers pregnancy counseling to help in this difficult time.

Pregnancy Counseling

Our trained pregnancy counselors can be reached online and will travel to your home or a convenient meeting place. Our services are available throughout South Dakota. When you meet with your counselor, you can discuss all your options.

If you choose to parent, your counselor will connect you with the resources you need. It is important for pregnant women to maintain prenatal care for both the mother and the baby. In addition, our counselors will continue appointments with you throughout your pregnancy.

Choosing Adoption

The choice of adoption is a wonderful gift. While adoption should never be taken lightly, the options for adoption have changed a lot. You may select an adoptive family from our book of profiles. You can meet the adoptive family if you wish. Together, you can both decide the level of contact you would like.

Your counselor will assist you every step of the way. We will walk you through the decision making process and all your options. Our goal is to help you make the decision that is best for you and your baby.

Following Through on Your Decision

While adoption can seem overwhelming, Lutheran Social Services is here to help. We will guide you through the various forms and legal papers that are required. We can also introduce you to other birth mothers who have made adoption plans.

As a birth mother, you do have the option to build a relationship with your adoptive family. In addition, you can mentor other birth mothers with your experience. Your pregnancy counselor will continue to work with you throughout and provide post-placement counseling.

The Outcome of Adoption Services

 Adoption services are based on doing what is in the best interest of children – and in the best interest of birth parents. We understand there are many difficult decisions to be made. But Lutheran Social Services treats every individual with patience, compassion and professionalism.

If you are pregnant and considering your options, contact LSS today at 888-201-5061 or online. LSS is here to help.

Are You Pregnant and Considering Adoption?

When you are pregnant, you face many choices. It can be a scary time, especially if the pregnancy is unplanned. Lutheran Social Services offers pregnancy counseling to help in this difficult time.

Pregnancy Counseling

Our trained pregnancy counselors can be reached online and will travel to your home or a convenient meeting place. Our services are available throughout South Dakota. When you meet with your counselor, you can discuss all your options.

If you choose to parent, your counselor will connect you with the resources you need. It is important for pregnant women to maintain prenatal care for both the mother and the baby. In addition, our counselors will continue appointments with you throughout your pregnancy.

Choosing Adoption

The choice of adoption is a wonderful gift. While adoption should never be taken lightly, the options for adoption have changed a lot. You may select an adoptive family from our book of profiles. You can meet the adoptive family if you wish. Together, you can both decide the level of contact you would like.

Your counselor will assist you every step of the way. We will walk you through the decision making process and all your options. Our goal is to help you make the decision that is best for you and your baby.

Following Through on Your Decision

While adoption can seem overwhelming, Lutheran Social Services is here to help. We will guide you through the various forms and legal papers that are required. We can also introduce you to other birth mothers who have made adoption plans.

As a birth mother, you do have the option to build a relationship with your adoptive family. In addition, you can mentor other birth mothers with your experience. Your pregnancy counselor will continue to work with you throughout and provide post-placement counseling.

The Outcome of Adoption Services

 Adoption services are based on doing what is in the best interest of children – and in the best interest of birth parents. We understand there are many difficult decisions to be made. But Lutheran Social Services treats every individual with patience, compassion and professionalism.

If you are pregnant and considering your options, contact LSS today at 888-201-5061 or online. LSS is here to help.

Identifying Depression Symptoms and Getting Help

When to Seek Out Counseling for Depression

Depression takes many forms. For people with depression symptoms, it’s often difficult to identify. Everyone can have a bad day or two. But if your mood keeps you from doing things you typically enjoy, you should seek help.

For example, some symptoms include lack of energy, loss of appetite, difficulty sleeping, weight gain or loss and even thoughts of suicide. Major or clinical depression requires a diagnosis. If you’re experiencing any symptoms, it’s a good idea to talk to your doctor. Your doctor can advise on medications or counseling.

What Causes Depression?

Depression is a very complex condition. There is no way to pinpoint exactly what causes it. But there are a number of things that may increase your chances of experiencing depression, including:

• A major health issue
• Death or loss
• Family genetics
• Substance abuse
• Abuse or neglect
• Major life changes
• Medications

It may be any combination of these or other things. Some people experience the above and are very resilient. Others who find themselves more affected may require counseling, medication or both. By recognizing your own symptoms and seeking out help, you greatly increase your chances for success. With treatment, you can have a much more enjoyable life.

How Counseling Works

Counseling is really nothing to be afraid of. Depression, anxiety, panic and the many variations of these conditions are quite common. As we’ve learned more about depression, we’ve learned more about how to treat it. Counseling is of course, confidential. But seeking out counseling should never be anything to be ashamed of.

Your Lutheran Social Services counselor will work to explore the full range of your emotions, including feelings you may not even be aware of. Our experienced therapists offer many different types of therapy. You may need longer-term therapy. Most people experience more than one episode of depression. But don’t let that get in the way of feeling better.

At Lutheran Social Services our goal is always to help you live life to the fullest. Schedule an appointment online or call 855-334-2953 toll free. If you are experiencing an emergency, please call 911.

THANKS for Doing Good on the Green

The 7^th annual LSS Golf Tournament at Cattail Crossing Golf Course in Watertown was another success! All funds raised go toward client services in the Watertown area – strengthening individuals and families. Services include adoption services, mental health counseling, and financial counseling and education.

We would like to say a special thank you to Reliabank, our presenting sponsor, along with the following sponsors:

Dale McElhany welcomed 84 registered golfers before teeing off at the 7th Annual LSS Golf Tournament in Watertown.

Dennis & Shirley Larson
Falcon Tour River Adventures
First Premier Bank
Sharp Automotive
Diamond Realty
Larry’s Lumber
First Bank & Trust
Aason Engineering
KWAT Radio
KXLG Radio
Macksteel Warehouse
Citi-Wide Property Management

We would like to send a special thank you to Levi Pearson and everyone at Cattail Crossing Golf Course for always helping us put on an amazing golf tournament!

We want to recognize Dale McElhany for his vision and efforts in helping to put this golf tournament together each year!

Betty Oldenkamp, LSS President/CEO and Mary Johnson, LSS Counseling Services in Watertown, pay tribute to Ronald Flemming, who dedicated 25 years to LSS prior to passing away almost a year ago.

This year, we had the privilege to pay tribute to Ron Flemming, who was a LSS clinical therapist for 25 years. Ron passed away less than a year ago and he touched many lives during the time he was with LSS. A print was dedicated to the Watertown LSS Counseling office in Ron’s honor for his dedicated service, devotion and commitment to LSS.

Following 18-holes of golf, golfers enjoyed a steak dinner and learned more about the many LSS services in the Northeast.

We would like to acknowledge all of the participating golfers and volunteers from the LSS Golf Tournament! We truly have such a smooth process with these events because of our wonderful volunteers!

Have we said THANK YOU yet?
We truly appreciate all of you.

 

Liesl Hovel, Development Director, Northeast Region
LSS Development & Foundation
605-262-6301 direct,  Liesl.Hovel@lsssd.org
www.LssSD.org

Conference to Discuss Minority Youth

Please join us on Thursday, October 27^th for the FREE annual DMC Conference.  The conference will be held at the Orthopedic Institute from 7:30am-12:30pm.  The one-day DMC Conference will draw together parents, students, counselors, law enforcement, school staff, juvenile justice professionals, judges, State’s Attorney staff, and human services professionals to learn from national and local speakers.  The conference goals are to increase awareness of racial disparities in the juvenile justice system, explore existing and dreamed-of resources for youth and families of color and those who work with them, and improve how families and the community can work together to reduce the number of minority youth in the juvenile justice system.

If you are a black, Hispanic, Asian, or Native American youth in Sioux Falls, you are more likely to be arrested than your white classmates are.  If you are black, you are five times more likely to be arrested.  If you are Native American, you are ten times more likely to be arrested.  Even with the array of post-arrest diversion programs now available in Sioux Falls, a disproportionate number of minority youth still end up in juvenile detention, where they are separated from their school, family, and the workforce.  The Disproportionate Minority Contact Work Group focuses on helping our community and families work together to help minority youth avoid juvenile offenses and involvement with the juvenile justice system.

An abundance of national research shows that punishment and incarceration, rather than restorative justice and rehabilitation, is harmful to youth and is associated with increased rates of re-offending, lower educational and vocational success, and incarceration later in life.  The national Youth Justice Work Group recommends 10 points for youth justice reform.  Our conference will address several of these points, including eliminating racial and ethnic disparities; engaging youth, families and community; improving cross-system collaboration; and creating a range of effective community-based supports.  When we can all work together effectively, the long-term benefits to Sioux Falls will be significant.  A 2009 Vanderbilt University study found that diverting just one youth from a life of crime, incarceration and unemployment would save society from $2 to $5 million over that youth’s lifetime.

Please come join us for an opportunity to learn more about DMC work and how you can best work with youth in our community to help them achieve success.

*To register for the conference, please email Annie.Brokenleg@LssSD.org with you name and contact info.

Today is the day!

Today marks the beginning of a bright new chapter in the history of LSS.

April 4, 2016 will be remembered as the day that launched LSS into its second century of service to the people of South Dakota. Today is the day that LSS officially launches its campaign to create “The Campus on East Bank” in downtown Sioux Falls.

More than five years ago, LSS began to dream of opportunities which might lie before the agency. One of those opportunities was to have a single facility in Sioux Falls which would house multiple services in one convenient location in the downtown core of the city. The new facility would provide greater visibility, be in a campus-like setting with adequate parking, have convenient access to public transportation and allow room to grow.

In the summer of 2013, we shared that dream with the business community of Sioux Falls and were excited by the positive response we received. In November 2013, we presented our dream and our plan to the Sioux Falls Area Chamber of Commerce Community Appeals Committee and in February 2014 they told us they shared our dream and granted us approval to conduct a fundraising campaign to raise $1.25 million from Chamber members.

Two years have passed since that day in February when we learned of the Committee’s decision. There have been many twists and turns, starts and stops along the way. Yet we have never wavered in our dream, nor in our work toward realizing it.

And we will realize it. Thanks to the determined and positive leadership of our campaign co-chairs Tom Dempster and Fred Slunecka, our nine team captains and more than 80 Chamber volunteers, we will hit the streets of Sioux Falls to make more than 400 personal solicitations of Chamber members.

We will succeed and soon we will have a permanent home for our Center for New Americans, Center for Financial Resources, Counseling Services, Mentoring Services, Fatherhood & Re-entry Services and possibly LSS administration in the former Kilian Community College property adjacent to the Big Sioux River on 6^th Street in downtown Sioux Falls.

Yes…Today Is The Day!

Bill Peterson
LSS Vice President, Development & Foundation

A Happier Holiday

Christmas is a most wonderful time of the year: Family, friends, lights, music, traditions of faith, and presents. It’s a time to show gratitude for the gifts that have been given.  At work it’s a time to decorate, extra treats in the break room and the annual holiday party.  With the joy of the season comes extra projects, changes in work and family schedules, more financial responsibilities and return of long lost friends and family members.

Counseling & Motorcycles: Therapy on Two Wheels

Photo by freedigitalphotos.net

So, recently I learned how to ride a motorcycle. You may be wondering what on earth this has to do with counseling and I will tell you it has everything to do with counseling. I went in with the mindset that I wanted to learn for many reasons. However, one main reason was to challenge myself to try something out of my comfort zone. I realize that I preach day in and day out to people asking them to try things that are new and different for them, with the hope that by doing this they will see a change in their life.