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I N F O R M AT I O N
B U L L E T I N
Voice of the Fields California
October 2021
FREE
Volume 31, Number 10
Brain Health and Emotional Wellbeing
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S WRITER AMANDA COPLIN ONCE SAID, “You belong to the earth and the earth is hard.” Between work, school, raising a family, paying bills, and all of the other daily activities that life demands, we often forget to prioritize ourselves and our own wellbeing. This reality is even more pronounced in the current COVID-19 pandemic and statewide wildfires. We can’t do many of the things that we used to enjoy like going for a walk outside in the fresh air, or gathering with family members to celebrate a loved one’s birthday. All of the stress of daily life, on top of new challenges with the pandemic and natural disasters, can easily create a cycle of stress and unhappiness, both mentally and physically.
In order to avoid chronic cycles of unwellness, it’s important to incorporate healthy habits into your routine and watch out for worrisome signs of stress whenever possible. Oftentimes, we convince ourselves that we don’t have time for self-care. After all, most days feel like there is barely enough time to accomplish bare minimum tasks like eating, sleeping and working. But if we don’t prioritize taking care of ourselves, everything else in our life suffers. Self-care doesn’t mean being selfish, it means taking care of yourself so that you can take care of everything else. We can all be better parents, employees and members of the community by participating in healthy habits that keep us well, while keeping a lookout for signs that it may be time to ask for help.
Signs to Watch Out For
Despite our best efforts, it’s incredibly easy to spiral into unwellness and because of that, it’s important to keep an eye out for signs that it might be time to seek advice or support. Symptoms of stress may sometimes go undetected, mostly because they can show up in ways you might not have realized were stressrelated. Here are some tell-tale signs of stress to watch out for: n Mood swings or long-lasting bouts of sadness n Isolating yourself or avoiding your family, friends or coworkers n Unexpected changes in sleeping, eating or drinking habits n Physical symptoms, such as stomach aches or heartburn n Getting upset at things that typically do not upset you n Lack of focus, or feeling like you have brain fog
Worsening health problems, such as worsening diabetes or asthma Make sure to take extra care if you are going through experiences that are known to cause additional amounts of stress. These can include: n Conflict with family or friends n A major life change, such as divorce or losing a job n Feelings of loneliness (particularly in those who are older) n High stress jobs (being a farmworker during fire season, for instance) n Abusive relationships (physically or mentally) n Dealing with racism, homophobia or other injustices n Addiction or misuse of alcohol or drugs n Death of a loved one All of these experiences are major causes of stress, which can have real repercussions on your mental and physical health. Stress can worsen underlying medical conditions and, if not properly taken care of, make day-to-day life a more difficult, taxing experience. By understanding different kinds of stress triggers, as well as the appropriate ways to cope with stress, you can help take better care of both your emotional and physical wellbeing. Nevertheless, we often tell ourselves that we can handle it on our own, and feel self-conscious about asking for help. But when our car breaks down, we take it to an auto body shop. When our pets become ill, we take them to a veterinarian. And when our children are struggling in school, we meet with their teachers and education staff to figure out a plan. Sometimes we have to do the same things for ourselves. There’s nothing embarrassing about seeking additional resources and support. In fact, it’s a sign of great strength. n
Healthy Habits
Listos California, an organization providing disaster preparedness resources to Californians, recently created an info-packet on wellbeing titled “First Aid for Your Mind.” In it, they’ve compiled many of the healthy habits that are known to increase mental and emotional health among experts and medical professionals. Some healthy habits to get into are: Surrounding yourself with healthy relationships Your relationships are hugely important to your overall wellbeing. It’s important to surround yourself with people who are supportive, caring and bring positivity to your life. You can find these relationships with friends and family members, but also among trusted members of the community like faith leaders and others. In the midst of the current health crisis, it’s crucial to spend time with those we care about, even if you cannot see them in person. Practicing mindfulness Mindfulness doesn’t just mean meditation. It refers to the practice of quieting your mind, being present and focusing on what you’re doing rather than letting your mind wander aimlessly or being consumed with nagging thoughts. You can practice this skill by setting aside a few minutes every day to just sit and be still. You can also practice deep breathing, paying attention to each inhale and exhale. Instead of eating while watching TV, you can eat slowly and pay close attention to each bite, how it tastes and smells. Being present trains your mind to clear out negative thought patterns and instead focus on the current moment. Getting daily exercise For agricultural workers, daily exercise just comes with the territory of being at work every day. Outdoor labor is grueling work and can be extremely hard on farmworkers’ bodies. You can do things to help manage the stress that farmwork puts on your body by stretching every day, enjoying an easy walk or even doing 10 minutes of cardio each day by jogging, running or riding a bike. Daily cardio has been Continued on next page
Mind Health
Continued from previous page proven to reduce stress as much as prescription medication. Bonus - it’s also great for your heart! Prioritizing your sleep Sleep and stress have a cyclical relationship: stress can cause sleep troubles, then sleep troubles cause more stress and on and on it goes in a vicious cycle. Making sleep a priority is crucial to your overall health and reducing stress. Create healthy sleep habits by reducing screen time 1-2 hours before bed, reducing eating/drinking before bedtime, having a relaxing night time routine with things like dim lighting and perhaps some relaxing music. Also try to go to sleep and wake up at a similar time everyday so that your body begins to recognize the proper times to get tired at night and energized during the day. Eating well There’s a lot of emphasis on eating “clean” or “healthy” in today’s culture and a lot of conflicting evidence about what that actually means. Dieticians agree that “eating well” doesn’t mean you cut out things you enjoy, stop eating dessert and never have a fast food burger. It just means you try to have those things in moderation. Everyone’s eating routine looks different because we all have different bodies with different needs. But generally, try to eat a good breakfast every morning to jumpstart your energy, drink tons of water throughout the day, and incorporate fresh foods like fruits and vegetables into your meals. Also try to limit alcohol consumption. In the short-term, alcohol may help relieve stress, but in the long-term, it actually greatly increases stress and depression.
Resources
Depending on your needs, there are countless mental and emotional health support systems available to all Californians, in person, online, and via telephone. Whether you’re living in a rural area or busy city, whether your undocumented or not, whether you’re looking for free services or can afford to pay, there is support for you.
Voice of the Fields California Circulation: 45,000 copies www.LaCooperativa.org Published monthly by: La Cooperativa Campesina de California 1107 9th Street, Suite 420, Sacramento, CA 95814 This product is copyrighted by the institution that created it. Internal use by an organization and/or personal use by an individual for non-commercial purposes is permissible. All other uses require the prior authorization of the copyright owner. Content produced by ALZA Strategies, a full-service strategy firm that offers quality media relations, crisis communications, public affairs services, and
If you have Medi-Cal, you can access information and support through their website: English: www.disabilityrightsca.org/publications/ specialty-mental-health-services-through-acounty-mental-health-plan-mhp Spanish: www.disabilityrightsca.org/es/ publications/servicios-de-salud-mentalespecializados-a-traves-de-un-plan-de-saludmental-del You can also look up Medi-Cal services in your county using the Department of Health Care Services county directory and calling the telephone number listed: www.dhcs.ca.gov/individuals/Pages/ MHPContactList.aspx SanaMente Resources and Counseling Service in Spanish FREE and confidential counseling services in Spanish, 24/7, call: 1 (800) 628-9454 Website: https://www.sanamente.org National Alliance on Mental Illness (NAMI) Hispanic/Latinx Support Website: English: www.nami.org/Your-Journey/ Identity-and-Cultural-Dimensions/ Hispanic-Latinx Spanish: www.nami.org/Your-Journey/ Identity-and-Cultural-Dimensions/ Hispanic-Latinx/La-salud-mental-en-lacomunidad-latina Telephone Helpline: 1 (800) 950-NAMI or 1 (800) 950-6264 Text Crisis Line: Text “NAMI” to 741741 In the majority of California counties, you can simply dial 2-1-1 and inquire about mental health care services in your area. Operators speak English, Spanish, and many other languages. Help for those struggling with specific issues and experiences: Pandemic struggles CalHOPE Emotional Support Line: 1 (833) 317-4673
Domestic Violence Call: 1(800) 799-7233 Text: “START” to 88788 Survivors of Sexual Violence National Sexual Assault Hotline: 1 (800) 656-4673 Suicidal Thoughts National Suicide Prevention Line, 24/7: 1 (800) 273-8255 Mental Health or Substance Abuse Needs National Helpline: 1 (800) 662-4357 People who prefer text Crisis Text Line: Text “HOME” to 741-741
COVID-19 Updates
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INTERTIME and cold and flu season are right around the corner, and it’s more important than ever to get vaccinated if you have yet to do so. The Delta variant remains the dominant COVID-19 strain in our population and is far more infectious than previous strains (and deadly for those who are unvaccinated). Recent data even shows that unvaccinated people in California are eight times more likely to get COVID-19. In jobs like farmworking, where you typically live and work in close contact with many other people, you can be at greater risk of coming into contact with a person who has COVID-19, so it is best that you protect yourself and your loved ones by getting the COVID-19 vaccine. Vaccinations are FREE everywhere, regardless of citizenship status. Also, there are still plenty of resources available to farmworkers and Californians affected by COVID-19, like Housing for the Harvest for agricultural workers that need to quarantine from COVID-19, and many other programs that offer financial aid and other types of support. To get the latest info about COVID-19, sign up for vaccines, and access resources, visit the state’s COVID-19 website: English: covid19.ca.gov Spanish: covid19.ca.gov/es/
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OR MORE INFORMATION, tools and a complete list of resources available to all Californians, visit the Listos California website to view the entire “First Aid Kit For Your Mind” info packet: English: www.listoscalifornia.org/wp-content/ uploads/2021/07/First-Aid-Kit-for-YourMind-English.pdf Spanish: www.listoscalifornia.org/wp-content/ uploads/2021/07/First-Aid-Kit-for-YourMind-Spanish.pdf
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