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On our way...

R2R ADOPTS A SOUTH BEND HIGH SCHOOL SENIOR!

7/6/2020

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Due to the COVID-19 pandemic, the 2020 graduating class missed out on a lot of traditional events and activities. Lori Bjornsgard Dearmore and Adrianne Lartz gathered our community together to show our graduating class just how much our community cares. With this the Adopt a 2020 SBHS Senior project was born. 

​Individuals, businesses, families and community organizations were invited to adopt one of the Seniors from South Bend High School's 2020 graduating class.

R2R was proud to a part of this opportunity. 
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On April 27th, R2R adopted SBHS 2020 Senior Esmeralda Meliton. Board members, many of whom have known Esmeralda for several years, met to plan out 6-weeks worth of anonymous gifts. Her love for origami, chickens, running, movie nights with her family and spicy chips made for some fun, creative gifts!

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Our weekly gifts consisted of an art basket, funny running socks and a pedometer, gifts cards to some of her favorite stores, a chicken coffee cup with the recipe for whipped coffee, a basket full of her favorite chips and energy drinks, and a movie night basket. 

For our week 6 movie night basket, we included R2R swag and a card revealing R2R as her secret adopter! A couple weeks later we received an email from Esmeralda:

"​Thank you so much for adopting me. I am grateful to all of you guys. I appreciate all of the gifts that you all have given me. My favorite gifts are for sure the cups and the letters that were sent."

Thank you Esmeralda for allowing us to make your senior year a little more special. We wish you luck in your future endeavors. 

-R2R ​​

A special thanks to our staff and board members for making this possible: Allison O'Rourke, Luke Stigall, Tessa Clements, Kathryn Staats, Alyssa Olsen, Jon Schray and Zoe Sowa. 


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Self Care & The 4th of July

7/1/2020

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Information courtesy of mindwise.org, and peacehealth.org 
For some, 4th of July can be a time to celebrate, over indulge in food and drinks, gather with friends and family and compete to see who can provide the biggest firework show. For others, these celebrations can be a trigger for underlying mental health conditions and/or substance use disorders. 
We have compiled a variety of resources to help you care for your mental health during the holidays. 
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SELF CARE & THE 4TH OF JULY

Open up to family, friends and even your neighbors

If you feel comfortable doing so, talk to your family and friends ahead of the festivities. Opening up about an eating disorder or substance use disorder can provide you with some comfort. This can also alleviate some pressure to go backwards in your recovery by partaking in certain activities. Your friends and family are your best advocates outside of yourself. 

If you struggle with anxiety or PTSD, anticipating noise can help you avoid being caught off guard. Let your neighbors know about your struggles to the extent in which you feel comfortable doing so. Encourage them to celebrate per usual, but ask for a heads up as to when you can expect the loud noises to occur. If you're uncomfortable talking with your neighbors about it, ask a trusted friend or loved one to check with them instead. 
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If you're staying home, prepare a self-care tool kit 

Creating a self-care tool kit can work as a healthy distraction and provide you with some comfort. Everyone's kit will look different, but here are some ideas to get you started - 
  • Take a relaxing bath. Listen to some soothing music, read a book, play your favorite show (form a safe distance), or even sit in silence. Many bath bombs and essential oils come in relaxing, soothing scents such as lavender, vanilla and jasmine. 
  • Spend time with your pet(s). Studies show that cuddling with, or petting your furry friend releases  "feel good" hormones such as serotonin, prolactin and oxytocin. Even if these studies deem to be scientifically unproven, cuddling with your pet undoubtedly provides comfort. 
  • Journal. Writing down your thoughts and feelings can be a great healthy outlet. Pretend that you're writing to your younger self, future self or even your best friend (but keep the contents to yourself). 
  • Books. Relax with a good book and a hot cup of coffee or tea.
  • Binge watch TV. Find a new show or re-watch your favorite. Just make sure your show is one that provides relaxation as opposed to triggers. ​
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If you're going out, set a plan 

Structure is important for those recovering from substance use disorder or other underlying mental health conditions (such as anxiety, PTSD, and others). 

Be prepared: ask your family and friends what to expect from the gathering:
  • Who will be there?
  • What type of food and non-alcoholic beverages will be available?  
  • What time will fireworks begin? Are other loud noises expected? 
Make a plan: 
  • Bring a cooler of your own food or drinks that will keep you on track. 
  • If you’re worried about people offering you a drink, have a cup with you filled with water, soda, or another beverage so you can easily deflect and let them know you’re already all set.
  • Set a time for yourself to arrive and leave. 
  • Decide who will be your "go-to person," Will there be a trusted loved one you can go to if you become overwhelmed? 
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Be selfish 

​Sometimes, being selfish is critical. And if it involves your health and your continued recovery, make the choices that you need to support them. If it means not going at all, or just dropping by to say hello, know that you are the most important thing. Your friends and family will still enjoy their night, no matter how bad the guilt trip is that they gave you.
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Practice self-regulation and grounding techniques 

These techniques help make your body and mind feel safe and more secure.

Position yourself to keep your back against something hard like a wall or a chair, sit so you feel the solid support of the floor beneath your feet if you are starting to feel fearful and unsafe.

Think about what makes you feel grounded and supported in other ways. Wear long sleeves and trousers. A favorite hat may also help you feel more protected.

Practice S-L-O-W deep breathing. 
  • Emphasize breathing from the belly (diaphragm). 
  • Emphasize the duration of exhalation, breathing out nearly twice as long as breathing in.
  • Breathe in to a slow count of three to four and exhale to a slow count of six to eight.
  • Notice how the air entering your nose and mouth is cool and how it’s warm going out. Imagine blowing out candles on a cake as you do this.

Notice your surroundings, look around and even if you feel unsafe, remind yourself that you are safe and not in harm’s way in your current surroundings. Describe to yourself what you see around you that can keep you grounded in your present reality.

Practice a 5-4-3-2-1 sensory exercise to feel centered, grounded and calm.
Identify....
  • FIVE things you can see
  • FOUR things you can hear
  • THREE things you can feel
  • TWO things you can smell
  • ONE good thing you are grateful for or can say about yourself.
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Practice mindfully eating a piece of fruit, noticing how it looks, the texture of its skin, the fragrance of its aroma, the temperature, flavor, and how it feels as you taste it. See how long you can enjoy each bite until you swallow it. Notice how it feels when you swallow each bite and before you take another.
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  • Home
  • WHAT WE DO
    • Prevention 101
    • Acronym Cheat Sheet
  • OUR ROADMAP
    • Meet Our Board
    • Bylaws
    • 2021-22 Meeting Minutes
    • 2019-20 Meeting Minutes
    • 2017-18 Meeting Minutes
  • CONNECT
    • Resiliency Rockstars
    • Rockstar Nominations
    • Become a Member
  • Blog
  • Resources
  • Healthy Living & Nutrition
  • Mental Health Promotion
  • Opioid Prevention
    • Opioid Overdose Education
    • Talking To Your Friend
    • Resources for Parents and Caregivers
    • Talking To Your Youth
    • Safe Disposal
    • Safe Storage
    • Recovery & Support Groups
  • Prevention Newsletter