-Artwork by IC Member David G.
“My favorite part about art is that you can make something out of nothing, it just feels right!” -Amen R.
Monday 10:30AM-11:00AM and 1:30PM-3:30PM Wednesday 10:30AM-11:00AM and 1:30PM-3:30PM Friday 10:30AM-11:00AM and 1:30PM-3:30PM
As we welcome winter this December, warm up in the bistro and check out a new piece of artwork by IC artist, Amen R. His dedication to creating art through consistently utilizing the open studio and attending the Mending Art workshops are just a few reasons why he is artist of the month for December! Amen used to draw pictures with ballpoint pens as a kid and always admired street art like graffiti and huge murals. He uses black sharpie markers to create logos and original graphic style designs on stickers to give to Photo credit: Mark Tegtmeier friends. He also uses big sharpie markers to make large sized drawings that combine abstract patterns with words, cityscapes and lots of other details. He says: “I like my art to have a bunch of stuff, I like to spend time on the details in my art because it helps me focus” He loves that art can be done anywhere saying “My favorite part about art is you can make something out of nothing, it just feels right.” His goal moving forward with Mending Art is to try painting! “Art comes in sprouts in a moment. It helps me with the ups and downs, one moment you have a burst of creativity, other times not. Moments and memoires need a release, otherwise they can get stuck in the mind. Making art lets it out and tells stories, it is the ability to express what’s in your head, there’s no limit!”
Tis the season for Holiday cheer and also for those pesky winter colds and flus. No doubt you may have had already your first cold of the season and if not, perhaps it is because you have been practicing good hygiene or maybe you are just lucky! With this time of year, we see the number of individuals getting sick rise, so we want you to be healthy and it can be as simple as a good hand washing! 80% of germs are on your hands and some germs can last 3 or more hours.
The number one thing you can do to help yourself is wash your hands! Try singing Happy Birthday twice and you will know that you washed your hands for the recommended 20 seconds. Also make sure to use soap and dry your hands thoroughly. Cover your cough and sneezes! If you feel the urge to cough or sneeze, do so
into your elbow. This will make sure that you are not getting germs on your hands and will help reduce the amount of droplets that get into the air, helping to protect those around you. Also avoid touching your eyes, nose and mouth where germs are more likely to enter your body. If you are truly sick, stay home. This will give you time to recover and help to
minimize exposure to others If you haven’t done so already, get your flu shot. This will lower your chances
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of getting the flu and possible serious flu-related health issues.
Seasonal Affective Disorder (SAD) is a type of depression that's related to changes in seasons. SAD begins and ends at about the same time every year. If you're like most people with SAD, your symptoms start in the fall and continue into the winter months, sapping your energy and making you feel moody. Approximately half a million people in the United States suffer from winter SAD. SAD tends to affect more women than men and the depression usually starts in early adulthood. What causes SAD? The brain chemicals (neurotransmitters, such as serotonin) that transmit information between nerves may be changed in people with SAD. It is believed that exposure to light can correct these imbalances.
Know that you’re not alone Don’t brush off your low mood as “just the winter blues” and understand that SAD is a very real and very treatable thing. Work it out Our physical and mental health are closely linked. So, keeping your body fit can help combat mental health issues, including SAD. A simple one hour walk a day, can be effective in lifting your mood. Spend time with those who make you happy They say laughter is the best medicine. So, spend time with people who make you happy. Get all the natural light you can The sun might not be out for as long as we would like and as SAD is often linked to reduced exposure to natural sunlight, it is important to get as much as you can. Sit by a window during the day, or take your walk when it’s light outside. Even if it’s cloudy, you will still get the benefit from natural day light.
Come join us at the IC for helpful and informative material that will help kick those Winter Blues to the curb! th
Monday December 5 at 10 a.m. “What is SAD?” th
Monday December 9 at 10 a.m. “Holiday Stress Relievers” th
Monday December 16 at 10 a.m. “Beat Winter Blues”, 11am “Light therapy” rd
Monday December 23 at 10 a.m. “Depression Fighting Foods”
Good thinking Be aware of your thoughts. The way we feel is linked to how we think about the situation we are in. Are all your thoughts negative? Challenge your thinking! What evidence do you have for this thought? If I look at this situation differently, does it change how I feel? -excerpts from Therapy For You
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“Stay positive, stay away from negative people, and don’t let anyone bring you down!” — Susan M.
Lawrence Melody Lucas Mohamed Laura Victor Ricardo Frank Melissa Robert Donna Linda Zafar Juan Debra James Conor Fantasia Germarr
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Join us for Birthday Bash on Tuesday, December 31 at 2:30 p.m. to celebrate!
Susan M. has beat the odds! Earlier this year, Susan was diagnosed with stage 2 breast cancer. After undergoing surgery and completing six weeks of radiation, she is now cancer free. Susan didn’t miss a beat and is now looking for work and has an orientation coming up at a local agency for companions and homemakers. Susan says that she benefits from coming to the Independence Center and likes to keep busy. Susan’s advice to anyone struggling with issues is to “stay positive, stay away from negative people, and don’t let anyone bring you down!”
The Holidays can be a difficult time for many people, especially those who are apart from family and friends. This month we will be making and signing Holiday cards to distribute to local nursing homes and to veterans. A small act of kindness can make a big difference in someone’s life. If you would like to make a card, see Alisa at the IC. We will also have a table set up at our annual Holiday party on 12/17/19 for cards to be made and signed. Cards will be distributed before the end of the month. We hope you can take the time to brighten someone’s day this Holiday season!
Yes! Let’s get into the Holiday Spirit! A good way to do this is to decorate, make Holiday gifts and add some music. Remember your inner child and make new memories and new traditions with family and friends. Here at the IC we will be making new centerpieces for the tables, creating snowflake ornaments out of beads and pins and have a sing-a-long. We hope that you can join us on Tuesday, December 3 from 10:00 - 12:00 for these fun activities!
We would like to dedicate this newsletter to those members who have left us too soon. Wayne F. we will always remember your smiling blue eyes and leather jacket. Manny B. we will never forget your love of cooking and stylish hair. You will always be a part of the IC family and we miss you dearly.
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During last month’s workshop we talked about how clutter can affect your brain. Clutter affects your brain’s ability to focus as well as your sleep and anxiety level. We talked about if your brain constantly sees clutter it can distract it, enough to potentially reduce your working memory. We talked about how clutter is not good for your mental and physical health. It has a negative effect on both. It can leave you feeling anxious, stressed, or even depressed. We discussed how some research showed that clutter is linked to poor eating habits. Clutter can trigger coping strategies that make you more likely to grab junk food. It is a fact that what you eat plays a role in your mental and physical health. So, start your spring cleaning early. To make your life even better maybe start a mental declutter. Start letting go of thoughts and ideas that are holding you back. Then you can move forward to your physical space. With practice and patience, you can declutter your life and move towards a healthier, more mindful you!
The IC would like to congratulate Matthew R. for receiving KTP’s “Media Mogul” award. Matthew R. was given this award for being published in the Waterbury Republican American newspaper for his editorial on the NRA and gun control. See article below: “I am a registered voter and disabled American. I oppose the National Rifle Association’s idea to create a national database for persons with mental health conditions. We moved so close to freedom and independence when the mental institutions were closed, and this would just turn back the clock to a time where stigma and lack of understanding reigned.
Fear of those with mental health disorders have been charged by the NRA and we need to make commonsense gun laws. I believe all citizens have the right to bear arms, but there should be restrictions as well as a ban on assault rifles.” If you are interested in learning more about advocacy on any level, or you would like to participate in advocacy efforts at the IC, please see staff Deborah Holcomb. “Whenever a person stands up and says “wait a minute, this is wrong,” it helps other people do the same”. -Gloria Steinem
Start with 5 minutes at a time. If you’re new to decluttering, you can slowly build momentum with just five minutes a day. Give one item away each day. This would remove 365 items every single year from your home. Fill an entire trash bag. Get a trash bag and fill it as fast as you can with things you can donate at Goodwill. Donate clothes you never wear. To identify them, simply hang all your clothes with hangers in the reverse direction. After wearing an item, face the hanger in the correct direction. Discard the clothes you never touched after a few months. View your home as a first-time visitor. It’s easy to “forget” what your home looks like to a new visitor. Enter your home as if you’re visiting the home of a friend. Write down your first impression on how clean and organized the home is and make changes. Use the Four-Box Method. Get four boxes and label them: trash, give away, keep, or relocate. Enter any room in your home and place each item into one of the following boxes. Don’t skip a single item, no matter how insignificant you may think it is. This may take days, weeks, or months, but it will help you see how many items you really own and you’ll know exactly what to do with each item. -Becoming Minimalist
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For people who hear voices: www.facebook.com/cthearing voicesnetwork or http://www.hearingvoicesusa. org Alternatives to Suicide Support Group 399 Franklin Avenue Hartford Wednesdays 4-5pm http://toivocenter.org OCD support group http://psychiatry.yale.edu/oc d/patients/support.aspx Alcoholics Anonymous http://www.aa.org
Narcotics Anonymous http://www.na.org Overeaters Anonymous https://oa.org Gamblers Anonymous http://www.gamblersanonym ous.org/ga For additional information on Support Groups in Connecticut, visit http://www.mhconn.org/educ ation/information or call: 1-800-842-1510
During the holiday season, many look forward to festivities with friends and family. But for others, this time can bring on or worsen stress, anxiety and depression. Here are some coping tips you can use to manage these challenges. STAY IN THERAPY: Although the holiday season is overwhelmingly busy, do not cancel your therapy sessions to make time for other activities. The holidays can bring up difficult emotions. If you can, keep your scheduled therapy sessions to ensure you have built-in time to explore anything that comes up. MINDFULNESS: In addition to professional mental health care, mindfulness meditation can be a valuable mental wellness tool. Certain practices can be particularly helpful if you are traveling or running on an unusual schedule. DON’T RELY ON DRUGS AND ALCOHOL: While the prospect of escape can be appealing, substance use can ultimately worsen your issues. There is a 20% overlap between people with anxiety or mood disorders and substance use disorders, and substances can exacerbate symptoms. When you feel you need a relaxation aid, you can instead turn to a mindfulness tactic or other healthy coping mechanisms. SOAK UP THE SUN: Some struggle with depression during the winter months because of Seasonal Affective Disorder. Exposure to bright lights, including fluorescent lights, can help ease symptoms. Even for those without this form of depression, walking outside in the sun can be an effective centering and calming tool. Numerous studies have pointed to the mental health benefits of spending time in nature, including stress relief, better concentration, lower levels of inflammation and improved mental energy. SET REALISTIC EXPECTATIONS: Another major source of anxiety, stress and depression around the holidays can be examining accomplishments from the past year. Some may experience negative feelings over not being at a place they feel they “should be” in life. Get yourself out of this space by adjusting expectations and setting realistic goals. For example, if you’re trying to establish an exercise routine, try setting a goal of taking a walk three times a week rather than every day. Managing mental illness is always challenging, but it can be particularly difficult during the holiday season. While the struggle can feel isolating, remember that you are far from alone. Seek help from professional mental health services, maintain your self-care routines and include mindfulness practices into your days. -CMHA
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With the winter season approaching, it is important to be mindful and keep yourself safe. We have put together some tips to help you get through this challenging time of the year. When going outside: Dress in layers and remember to properly cover your heads, hands and feet.
Wear waterproof boots/shoes with treads. Wearing mittens instead of gloves will allow your hands to stay warmer since your fingers will touch and therefore be able to generate more body heat. Walk slowly and be aware of icy patches. Snow banks on the sides of roads
make it more dangerous for pedestrians. Be sure to look around for cars before walking around them or crossing roads, the cars may not be able to see you until it is too late. Keep your hands out of your pockets. Slips and falls are much more likely to
occur during the winter season due to ice and snow. Having your hands out can allow you to find your balance before you fall or allow you to break your fall if you do! If it is extremely cold outside, stay in. Pay attention to the weather forecast.
Remember that wind chills can affect the actual temperature and make going outside more dangerous. In the home: Winterize your home. Put weather
strips around doors and windows. Ensure that water pipes are insulated. Use heavy curtains or drapes to keep heat in. Stock foods in the house that do not
need to be refrigerated in case the weather prevents you from shopping. Keep a supply on hand of food that can be eaten without being heated in case you lose power. Make an emergency kit with battery operated devices like flashlights and a
radio. Ensure that you have first aid supplies and extra medicines. Keeping baby wipes on hand can help with personal hygiene and cleaning if in a pinch. Only use proper sources of heating. Do not use your oven to heat your
apartment or house. If using space heaters, make sure they are safe and acceptable to use in your space. If you don’t have them already, ensure that you have smoke detectors and
Infoline CT 211 VEYO 1-855-478-7350 Guiding Path Warmline: 1-860-482-1783 or 1-800-314-2680 5pm-10pm 7 days per week National Suicide Hotline 1-800-273-8255 Sexual Assault Crisis Hotline 1-888-999-5545 En Español 1-888-999-8332 Crisis 1-866-794-0021 Statewide # for Opioid (Opiate) Dependence 1-800-563-4086 You will be linked with walk-in assessment centers Dentists in Waterbury who take Husky Health Staywell Health Center 203-597-9044 South Main Street 203-756-8021 Phoenix Avenue
Community Health Center 203-574-4000 Columbia Dental 1-866-645-0111
CO2 detectors in your home. Test them regularly to ensure that they are functioning properly have charged batteries. Keep some kitty litter and/or rock salt by the door to put on icy patches. Do
some stretches and warm up before attempting to shovel or clean off cars.
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Disclaimer: Articles which show “submitted by” are not written by an IC member. They are articles that our members came across, were inspired by, and brought in to the Center to inspire and encourage other members. Often the authors of these articles are unknown. The opinions expressed in the newsletter are those of the writer and do not necessarily reflect those of the Independence Center’s members, the staff, or the Editor.
We would like to invite you to our annual Holiday Party to celebrate the season and enjoy good times with friends and the IC family.
Date: Tuesday, December 17 Time: 1:00-3:30 Place: First Congregational Church, 222 West Main Street, Waterbury
Free to all Members. Enjoy a home cooked meal, create Holiday cards and get a gift to put under your tree. We hope to see you there!