Issuu

COMPLIMENTARY ISSUE

JANUARY - FEBRUARY 2021 JAN & FEB 2021

New Beginnings

Spy With My Little Eye

• Children • Women • Men • Families • Friends • Loved Ones In Heaven • Community Leaders United • A Birthday Girl and her Friends • A Wedding • A Couple Dancing in A Store • Pacific Treasure Staff • COS Students and Staff • A Girls Trip • Coltens Social House

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2021 Love Never Fails

e're on the look out for our next issue! It could be you! Smile

RELAX

EXPERIENCE

Deeper With Peace By:Antonia Rose Beginner Meditation

I Challenge You By:Aliszae Young Adult Personal Challenge

24 Breathe Magazine

TOGETHER EVERY ISSUE

SOULFUL

Trauma Informed Information By:ACES Aware Provider Training Iniatitive

Coping Skills 26 By: Suicide Prevention Task Force Information to help when stressed.

34 With Endings, Comes New Beginnings By:Lisa Van Groningen EFT Emotional Freedom Technique

28 5

Nutritional Resources YES YOU CAN By:Amanda Rose PHD Author of “Eat Like A Bear”

Mental Health Resource Help Lines By:TCMH Resource phone numbers in English and Spanish

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Founder Gwen Schrank Writer Antonia Rose Writter Lisa Van Groningen Writter Aliszea Writter Gwen Schrank Contributer Amanda Rose PHD Contributer ACES Aware Contributer California Health Colaborative

Photographer Brittany Schrank Photographer Tamara Harvell

Advertise Witth Us... Breathe Magazine- YOU MATTER Schrank's Clubhouse Mailing Address 610 N. Encina, Unit B Visalia, CA, 93291 559-799-8259 Breathe Magazine is published quarterly and is distributed throughout Tulare County. Views expressed in columns are those of the columnist and not necessarily those of Breathe Magazine or our advdertisers. Our goal is to provide mental wellness resources and stop the stigma associated with mental illness by providing a platform for people to share their journeys. If you have any questions or concerns please contact the Founder Gwen Schrank via email. gwenschrank@gmail.com.

RELAX EXPERIENCE SOULFUL TOGETHER

Founders Note

ear Readers, Happy New Year! It's finally 2021.

This year Breathe Magazine wants you to know that YOU MATTER. This issue is filled with opportunities for you to focus on selfcare while also supporting your family, friends, and community. We created Breathe Magazine a year ago with the goal of giving people who suffer from mental illness a voice in order to stop the stigma associated with mental illness. We also wanted to provide our community with information and resources that can be used to get the help they need. Last but certainly not least, we wanted to be a platform that provides Suicide Awarness and Prevention information. Our purpose is to save lives and help people who have life challenges get the help and support they need to become integral parts of society. Breathe Magazine is for EVERYONE! We are a bi-monthly magazine issue that is here because we believe that YOU MATTER. Read it, share it, and try out the many resources inside. We would love to hear your feedback as well. Visit us at www.breathemagazine.net Special Side Note:

Gwen Schrank

I would like to personally thank Martin VelascoRamos and Destina Hernandez who worked helped with some of our Breathe Magazine issues in 2020 as volunteers. We added them to our Mastehead in our Fall issue; however being the sweet people they are they didn't want any credit. Join us in thanking Martin Velasco and Destina Hernandez for the help they did do. We will always consider them a part of Breathe Magazine family.

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Aliszae

Personally want to challenge all young adults. YES YOU...

Challange You

TO LIVE FOR TODAY Are you still living in the past spending time focusing on what happened? I challenge you all to wake up everyday living FOR that day. THAT DAY ONLY! If you find yourself thinking about problems from the past ask yourself 2 questions.

If you need to forgive someone- FORGIVE THEM.

•

If you have something you need to say- SAY IT (with love and kindness)

•

If you need to make a wrong that you've done right- DO IT.

Taking responsibility for our actions will help us move forward.

I've always been the type to hold onto things that have affected me in my past. I've also held onto things that were out of my control. For example, on January 24, 2009 I lost someone who is very special to me. I held onto that pain for a very long time. Then the pain started to show, I started acting up and creating big issues. I was filling the hole in my heart with all the wrong things and the wrong people. I started to hate the people around me because they constantly reminded me of my best friend who passed away. In a time of pain, I created more and more pain in my family because I was constantly living in the past and acting out in anger.

ALISZAE

LET'S DO IT!

Contact: www.breathemagazine.net

•

HERE'S WHY,

Faithful Servant of Jesus

I challenge you to let go of the things that are holding you in the past.

I would never ask you to do something I wouldn't do; so I'm going to join you in this challenge.

Future Social Worker

2. How can you move on?

Community Young Adult Leader

1. Can you change what happened?

facebook.com/alizae.humphrey

COS.EDU

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Seriously...

BY GWEN SCHRANK

How Many Times? One might ask themselves, “ How many times do I have to go through this same struggle over and over and over again?” Sometimes it gets to the point where enough is enough. The saying goes, “ The definition of insanity is doing the same thing over and over and expecting different results.” I don’t know if I believe that definition completely, but I can say that while practicing to do better, I find myself feeling frustrated, exhausted, and defeated at times. My goals in starting over has been to keep getting back up after falling down no matter what. My goal has been to keep trying no matter how hard I want to give up. My goal has been to keep learning from the mistakes that I am making. I asked a close friend of mine, someone who I care about very deeply a question about life. Our conversation was very interesting but also frustrating at the same time; but there was a lesson in it I believe for the both of us. Let me Breathe Magazine

first give you a little context before discussing the question. My friend is a very peaceful, loving, and respected man. He is a hard worker, wonderful father, and has spent most of his adult life making sure he could take care of and provide for his family. He has built a good life for himself working for a company for over 25 years and he is looking forward to retiring early to do some of the things in life that he always dreamt of doing. Security is one of his most valued treasures in life. It’s important for him to feel secure in all areas of his life. So now back to the question that I asked him…

How Would You Feel?

I asked, “Friend, How would you feel if you lost your job, your retirement, your family, your home, and you had to move to a place where you were alone for the first time in your life?” Yikes, this sounds dramatic right? Well my question was serious. He started to ask me lots of clarifying questions because he

also values information, is a natural problem solver, and always has to have a reason for every circumstance. I wouldn’t give him any answers to his questions which I think made him a little frustrated. I just wanted him to answer the question which he attempted many times. Each time he tried to answer, he would start his sentence off with, “You would feel…” I would stop him and would say, “no no, how would you feel?” He would continue on while processing the magnitude of the question, again asking more questions. I would repeatedly stop him which made us both a little frustrated. “How would you feel if that happened to you?” I would say. We went on and on around the question a little bit and he said, “ You would feel suicidal or have suicide ideations.” Again, he didn’t say how he would feel, and so I said, “ You can’t do it can you? Forget it.” I was in so much pain in my heart at the time. I just wanted someone close to me to relate to what I was going through and how I felt at the time. But being the wonderful person that he is, he said, “ Wait wait, help me out here. I just need a little bit more information.” He knew that I was hurting and he wanted to help; again, he’s a really good friend. I said, “ You won’t tell me how you would feel you keep reflecting to the word YOU instead of saying I.” I think that’s when it hit him and he said, “ I would feel pretty crappy (with a different word.) Finally I thought. Okay, you just put yourself in my

shoes. I felt relieved, I think he felt the heavy burden that had been on my heart for the past year. I felt like someone finally understood.

Where Do I Go From Here?

The question now is: Where do I go from here? If I feel as if I have lost everything and I am in a new place; what do I do know? My friend said, “ You can do whatever you want!” That was an amazing answer and felt wonderful and free. But Houston we still have a problem. What do I do with all my feelings of loss, the mourning of my past life, the relationships that have changed, the disappointments, the goals, hopes, and dreams? There was also a lot of anger, pain, regrets, and yes; thoughts of suicide. I felt completely alone. I felt like someone had stolen all of my future plans and the people, places, and experiences that I had looked forward to for almost thirty years. My broken heart was screaming inside so loudly. It was a lot of pain to bare. Did I mention Covid-19? Nope, let’s just leave that in 2020. I know that I am not the only person who has experienced this type of loss. There are people going through what I am going through everyday and I want to reach out to those people this year and I want to ask them to join me in starting over and creating a new beginning from scratch. We will always have our memories of what was and what could have been, but we also have a chance to create something new and unexpected. As a suicide attempt survivor I would like to say that I am so thankful that I keep getting back up and trying over and over again even when I don’t want to and even in the pain. It may take me a thousand times trying to heal and change the patterns in my life of wanting to flee life, but in the end it will have been worth it. Each day that we get the opportunity to wake up and get out of bed is a day for new beginnings. Yesterday is gone and tomorrow isn’t here yet so let’s work together to do the

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best that we can today to help us take one more step closer to living the life that we were always meant to have which in my opinion is love.

How Will You Begin?

New Beginnings for me is to love as many as I can, as long as I can, and to receive love as much as I can. Love is patient, love is kind, it does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no records of wrongs. Love does not delight in evil, but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres. Love Never Fails! ~ 1 Corinthians 13:4-8

them, sit with them, and acknowledge them because they matter. They are real and are valid even when others around us can’t relate. Starting over begins with knowing where we are in this very moment and it has nothing to do with anyone else- just us. We have to be honest with ourselves and own our reactions so that we can repeat them if they are good, or change them when they are bad, but remember: they are ours.

You can call me Insane if you want to, but I am going to keep trying again, again, and again, until I can perfect this kind of love. This is how I’m starting over! My prayer is that we all grow stronger each day by processing through our emotions, feel

Gwen Schrank Breathe Magazine Founder Community Leader Advocate for Mental Health and Suicide Prevention

Join me in our New Beginnings Group on Facebook. We would love to hear your new beginning and be there to support you as we come together to keep getting back up!

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WWW.FACEBOOK.COM/GROUPS/MPACTTULARECOUNTY/ABOUT

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ACES AWARE INITIATIVE What is the ACEs Aware Initiative?

The ACEs Aware initiative is part of a statewide effort, led by the Office of the California Surgeon General and Department of Health Care Services (DHCS), to cut ACEs and toxic stress in half in one generation. This first-ofits-kind effort to enable early detection and mitigate against the health and societal impacts of ACEs and toxic stress is led by Dr. Nadine Burke Harris, California Surgeon General, and Dr. Karen Mark, Medical Director for DHCS. The ACEs Aware initiative seeks to change and save lives by helping Medi-Cal providers understand the importance of screening for Adverse Childhood Experiences (ACEs) and training them to respond with traumainformed care. ACEs Aware offers Medi-Cal providers training, screening tools, clinical protocols, and payment for screening children and adults for ACEs. Screening for ACEs, assessing for toxic stress, and responding with evidence-based interventions can significantly improve the health and well-being of individuals and families.

Adverse Childhood Experience (ACEs)

What are ACEs? The term ACEs comes from the landmark 1998 study by the Centers for Disease Control and Prevention (CDC) and Kaiser Permanente. It describes 10 categories of adversities in three domains experienced by age 18: abuse, neglect, and/or household dysfunction.

during critical and sensitive periods of development, is a root cause to some of the most harmful, persistent, and expensive health challenges facing the state of California and the nation. What is a toxic stress response? Repeated or prolonged activation of a child’s stress response, without the buffering of trusted, nurturing caregivers and safe, stable environments, leads to long-term changes in the structure and functioning of the developing brain, metabolic, immune, and neuroendocrine responses, and even the way DNA is read and transcribed. Development of the toxic stress response is influenced by a combination of cumulative adversity, buffering or protective factors, and predisposing vulnerability.

Data show that: • 62 percent of Californians have experienced at least one ACE. • 16 percent of Californians have experienced four or more ACEs (California Behavioral Risk Factor Surveillance Program, 2011 – 2017). A consensus of scientific research demonstrates that cumulative adversity, especially when experienced

How can toxic stress impact child and adolescent health? Children are uniquely vulnerable to the effects of an overactive stress response due to ACEs because their brains and bodies are still developing. The effects of toxic stress are detectable as early as infancy and, without buffering supports, may lead to ACE-Associated Health Conditions. In babies, high doses of adversity are associated with failure to thrive, growth delay, sleep disruption, and developmental delay. School-aged children may have increased risk of viral infections, pneumonia, asthma, and other atopic diseases, as well as difficulties with learning and behavior. Among adolescents with high ACEs, somatic complaints are common, including headache and abdominal pain, increased engagement in high-risk behaviors, teen pregnancy, teen paternity, sexually transmitted infections (STIs), mental health disorders, and substance use. How can toxic stress impact adult health? ACEs are strongly associated, in a dose-response fashion, with some of the most common and serious health conditions, including at least nine of the 10 leading causes of death in the U.S. These ACEAssociated Health Conditions include cardiovascular disease, diabetes, chronic obstructive pulmonary disease, Alzheimer’s or dementia, and depression. The

life expectancy of individuals with six or more ACEs is 19 years shorter than that of individuals with none. What are ACE-Associated Health Conditions? ACEs are strongly associated, in a dose-response fashion, with some of the most common and serious health conditions facing our society, including at least nine of the 10 leading causes of death in the United States. People with four or more ACEs are: 37.5 times as likely to attempt suicide. • 11.2 times as likely to have Alzheimer’s or dementia. • 3.1 times as likely to have chronic lower respiratory disease. • 2 – 2.3 times as likely to have a stroke, cancer, or heart disease. • 1.4 times as likely to have diabetes. How can providers participate in the ACEs Aware initiative? Providers should follow these steps to be able to receive Medi-Cal payment for ACE screening: Step 1: Get trained now. Providers can take a free two-hour, online training to learn about ACEs and toxic stress, ACE screening tools, evidence-based interventions, and trauma-informed care. The training provides Continuing Medical Education (CME) and Maintenance of Certification (MOC) credits. Step 2: Screen for ACEs, assess risk for toxic stress, respond with evidence-based interventions, and implement traumainformed care. Step 3: Receive Medi-Cal payment. Beginning July 1, 2020, Medi-Cal providers must have self-attested to completing certified ACE screening to continue receiving payment for ACE screenings. Step 4: Help advance the health care

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develop a treatment plan with the patient. The clinical response to the identification of ACEs and increased risk of toxic stress should include the following, and the pediatric and adult algorithms identify specific clinical interventions based on toxic stress level and ACE-Associated Health Conditions. 1. Applying principles of trauma-informed care, including establishing trust, safety, and collaborative decision-making. 2. Identification and treatment of ACEAssociated Health Conditions by supplementing usual care with patient education on toxic stress and strategies to regulate the stress response, including: • Supportive relationships, including with caregivers (for children), other family members, and peers. • High-quality,sufficient sleep. • Balanced nutrition. • Regular physical activity. • Mindfulness and meditation. • Mental health care, including psychotherapy or psychiatric care, and substance use disorder treatment, when indicated. 3.Validation of existing strengths and protective factors. 4.Referral to needed patient resources or interventions, such as education materials, social work, care coordination or patient navigation, community health workers, as well as the six pillars listed above. 5.Follow-up as necessary, using the presenting ACE-Associated Health Condition(s) as indicators of treatment progress.

system by checking out our education events. What is trauma-informed care? Trauma-informed care recognizes and responds to the signs and potential consequences of trauma to better support the health needs of patients who have experienced ACEs and toxic stress. Trauma-

Clinical Response to ACEs and Toxic Stress

informed care is a framework that involves:

Understanding the prevalence of trauma and adversity and their impacts on health and behavior. Recognizing the effects of trauma and adversity on health and behavior. Training leadership, providers, and staff on responding to patients with best practices for trauma-informed care. Integrating knowledge about trauma and adversity into policies, procedures, practices and treatment planning. Resisting re-traumatization by approaching patients who have experienced ACEs or other adversities with non-judgmental support.

For more information about ACEs Aware, visit www.ACEsAware.org or visit our Tulare County Health and Human Services Agency ACEs Aware webpage at tchhsa.org/ACEs.

What is the clinical response to ACEs and toxic stress? Based on a patient’s toxic stress risk assessment, ACE-Associated Health Conditions, and buffering factors, providers offer evidence-based interventions and Breathe Magazine

We know that it’s not easy opening up to a friend abou mental health, but doing small things can make a

Support A Friend

BIG DIFFERENCE.

WARNING SIGNS Stress, Worry, Isolation Lonliness, Lack of sleep, Depression, Anger, Low SelfEsteem, Self Harm,

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y ut g

How To Support A Friend Supporting A Friend through rough times can make a huge difference in their lives. We all go through seasons in our lives that make it difficult to function the way we want to. If you have a friend who you see struggling, be the first person to tell them: They MATTER You can also support them by: • Listening • Giving emotional support through encouragement • Helping cope by problem solving together • Cooking or cleaning for them • Running Errands • Giving them a Big Hug • Or Just Being Present It’s the little things that count! Note to Self: Make sure that you are good first. Self-care is important. You can’t give what you don’t have; so keep that in mind! YOU MATTER TOO!

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Support A Friend Journaling Page Do you have a friend that you have not heard from in awhile?

Do you have a friend whose appearance has changed drasticly?

• • • •

Reach out to them and say “Hello!” Ask them how they’re doing? Catch up a little! If they’re going through a rough time, tell them they matter and ask how you can help.

• • •

Ask them how things are going Listen and don’t judge If they’re feeling overwhelmed, you might be able to help them with a particular task they can’t do.

•

Do you have a friend who is posting scary things about themselves on social media?

Do you have a friend that told you they’re not doing well?

•

• • •

Try not to dismiss what they’re saying or doing. Send a private message and ask if they are okay. If things are as bad as they appear, encourage your friend to call the Suicide Lifeline. 1-800-273-TALK (8255)

Please Note: You don’t have to fix it, but being there will help them. Ask if there is anything specific that you can do. Don’t treat them differently- keep doing things you’d normally do together Encourage your friend to problem solve with your help if it feels right.

Thankful for Friends Who Care!

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Deeper With Peace Meditation By Antonia Rose

Meditation is a learning process. Learning to be quiet Learning to listen Learning when to act

Guided Meditations have been a tremendous help for many people. It also helps people learn to spend time alone.

To meditate in quiet, To be still, To Go within and listen. Like anything meditation is a practice, it is so worth the feeling of peace and stillness that you achieve. Join me in looking at ways that could offer some tips on how you can bring meditation to your daily life.

Prepare your Environment

The last thing you want to do is meditate in front of the laundry basket. Look for nature, a window, a plant, hey if you can light a candle. Go outside.

I get away from my thoughts by focusing on the singing birds.

Listening to nature helps to set a positive intention, or you could think of something positive that you want to put out for the day like an affirmation. You could look up affirmations that bring you joy, healing, or peace. You can also say a prayer that brings special meaning to your life or recite scriptures from the Bible. This can help to set your meditation up for a positive experience. Try to start with a happy thought, then you'll be able to relax, go within and have a pleasant mediation experience.

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How you Meditate

•

I am Peace

It does not matter how you are seated, when it comes to meditation; as long as you are not laying in a sleep position (you might fall asleep).

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And you say that over and over and this becomes your focus.

What matters is how comfortable you are and what your body is capable of. Now with that being said I know many have been told that mediating is much better if you are sitting straight up. However, for some of us that is not possible; so I have found that if you find a position that is comfortable to you, stick with it.

After you're done with the mantra then you just listen to the silence. Distractions and Overthinking Accept that thoughts will come to your mind. That is a natural process. •

Just allow that to be Ok,

•

Give your thoughts the okay to let go for now

There are many different types of meditation breaths.

•

Giving you time to go within

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The easiest is to take a deep breath in through your nose

Ending Meditation

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Hold 2 seconds

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Lets it go through the mouth

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Give yourself a few moments to notice your body.

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Sit for a moment before jumping up

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Just Observe how you now feel.

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Are you more relaxed?.

Another meditation breath is the Box Breath. •

Inhale for 5 counts

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Hold for 5 counts

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Exhale slowly for the count of 5

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You can go 4-5 rounds

At the conclusion of meditation

Good Job! You did it! Follow me on social media and on our Breathe Magazine website because You Matter!

•

Antonia Rose

A few positive words or affirmations, Love and Light to the world facebook.com/antonajrose

Spiritual Warrior

Instead of focusing on your thoughts you are saying

Meditation Leader

Some people find it helpful to say a prayer or mantra to focus on.

Mental Health Advocate

Mantra

Contact: www.breathemagazine.net

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A Rose Enlightened Meditation 25

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“We’re in this together”

VISALIA

Wellness C enter

1223 S. Lovers Lane, Visalia, CA 93292

559-931-1001

PHONE The Visalia Wellness Center (VWC) offers a wide array of wellness and resiliency-focused services in a lively and supportive environment tailored to individuals who are on their journey to wellness.

What VWC is… • VWC provides a safe space where individuals can have the opportunity to connect with others who have experienced and understand what it is like to live with behavioral health challenges • Support group activities address and normalize behavioral health challenges to achieve wellness • Staffing is comprised of former and current consumers of behavioral health services

What VWC offers… • Stress Reduction & Techniques • Wellness and Recovery Action Plan (W.R.A.P.) • Depression & Anxiety Management • Arts & Crafts • Gardening • Nutrition Education/Cooking Instruction • Life Skills Training • LGBTQ+ Support Group Eligibility requirements include: 18 years or older, having lived behavioral health experience and being well along in one’s individual wellness journey.

Hours of Operation: Monday through Saturday • 8:30 AM to 5:30 PM Closed most major holidays

Hours of Operation:

Monday through Saturday • 8:30 AM to 5:30 PM Closed most major holidays

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With Endings, Comes New By Lisa Van Groningen Beginnings

This story starts just over 20 years ago with a 24 year old girl from the California Central Valley finding her prince charming after a childhood of searching for love in everyone besides herself. For the greater part of two decades I found myself doing all the “right” things, in just the way I was “supposed” to or at least what I saw in the books, sermons, friend circles, retreats and well.... you get the idea.

my bff anxiety would try to take over, I would blame my childhood, and since I was the only broken one in this perfect show. It would be time to fix yet another part of me. So why did life always feel like something was not right no matter what I fixed in me? At times low-key not right and other times, majorly not right! Like on my knees snot sobbing, heart wrenching, gut agonizing, excruciating pain, confusion and chaos not right.

Strong capable husband...check Beautiful happy children...check

After many years of this emotional nonsense, during one summer, my body started giving out, my hips locked up making it hard to do anything mobile and even harder to think. Doctors ran so many tests and the odd thing was, the cause of this pain and dysfunction was undetectable. My diagnosis? Stress. This did not make sense. I had a perfect life.

Comfortable home...check Church, Friends, Adventure, etc. I mean seriously. In my playbook of life, SUCCESS!! I loved all of it so much! Interestingly though, my body and gut were screaming at me. Food was not my friend, but anxiety sure was, that girl wouldn’t leave me alone. My mind alone was running the show and running the “show” well. When Breathe Magazine

After much reaching for answers and grasping at straws, I was presented a reality 28

I couldn’t comprehend at first. With my “I can do anything” attitude strapped neatly to my back. I read one last book. This book was as if someone wrote it about my life and marriage. My first thought was how did they know so much about my home life, and quickly turned to, how many people have and are going through this, for them to write a book about it?! I reached out and received professional advice from multiple professionals. They all said the same thing, if I had tried all of the ideas in the book and things showed no improvement, it was time to go. Honestly, I thought my number was hijacked and homewreckers had called me the first time I heard this.

you jump in the pool, land with your feet on the bottom, bend your knees and gracefully push off and come up for air.

This, my friends, is where the magic happens in my story. Not magic wand magic, but close!

Having some very special, trustworthy and safe people hold space for me during all of this has been one of the most profound experiences in my healing and renewing journey. They didn’t do the work or healing for me. They held the space so I could trust myself, and reveal who I was created to be, who I was all along. This has been my favorite beginning so far and it is with great joy, I now hold space for those ready to heal and have their very own new beginning.

A mother, friend, and mental health advocate.

My perfect world crumbled and my heart broke into pieces. Somehow, when it did, it broke open and exposed so many things that had been stored up inside me. Things that weren’t meant to be stored. It didn’t feel like healing at first. I was so excited to be healing, that I had hoped this part of healing would be like when

I am now in a space of always seeking, finding and allowing truth, love and light in every aspect of my life.

EFT Practitioner

Well…..it did and it still is. I use it all the time. During this life changing event I used it intensively with trauma skilled practitioners and in established groups, I went to trainings and studied hard. Tapping changed my life. Now don’t worry, I know there are other factors, but tapping, a tool that synchronizes our body, mind and spirit, is my absolute favorite.

Instead it is a journey of unlearning and awareness, a building of a solid foundation, and an opportunity to experience divine intelligence unfolding. I am able to see truth as it comes, whether I like it or not. I recognize what is good, better and best for my life with ease, even if sometimes I still resist going for the best because I am still human.

Lisa Van Groningen

I remembered a tool. A tool I had been effectively using on simple things in my life. Could this tool actually help me with this?

It wasn’t.

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What is EFT and Tapping? EFT - Emotional Freedom Technique is an alternative treatment for physical pain and emotional distress. It's also reffered to as Tapping or psychological acupressure. People who use this technique believe tapping the body can create a balance in your energy system and treat pain. According to its developer, Gary Craig, a disruption in energy is the cause of all negative emotions and pain. How Does EFT Tapping Work? Similar to acupunture, tapping focuses on the meridian points or energy hot spots to restore balance to your body's energy. It's believed that restoring this energy balance can relive symptoms a negative experience or emotion may have caussed. (Healthline) EFT Tapping can be divided into five steps. If you have more than one issue or fear, you can repeat this sequence to address it and reduce or eliminate the intensity of your negative feeling.

Tapping In 5 Steps 1. Identify the Issue 2. Test the Initial Intensity 3. The Set Up 4. EFT Tapping Sequence 5. Test the Final Intensity There are Certified EFT Practitioiner who can assist you with these 5 steps. You can contact: Lisa Van Groningen for addditional information. ms.lisavg@gmail.com 559-307-9929 (cell)

A COMMUNITY OF LOVE, SUPPORT, AND DIGNITY Clubhouses are a powerful demonstration of how people with mental illness can and do lead normal, productive lives. We are a group of people who will be at the forefront of getting rid of the Stigma that is attached to mental illness through various different initiatives! Visit www.gsclubhouse.org for weekly Zoom, Live, and Social Group Schedules. We May Not Be In A Building, But We're Still Here!

Lubhouse Visalia is a part of Schranks Clubhouse - a 501c3 Nonprofit.

RECOVERY STARTS HERE What is the SUD 24/7 Access Line? SUD’s 24/7 Access Line, 1-866-732-4114 or TTY: 1-800-735-2922 is a confidential, free, 24-hours-a-day, 365-days-a-year information service for individuals and family members facing alcohol and drug addictions (substance use disorders). What types of information will be provided? How to access needed services

24/7 ACCESS LINE

1-866-732-4114

Referrals to local treatment facilities, support groups, and community-based organizations Will my information be kept confidential? Yes, this service is confidential.

Also we want to hear from you. If you receive a card, contact us on website so that we can help support each other. We are here for you because , YOU MATTER!

www.breathemagazine.net.

We all go through hard times. Print out this page and and keep a few handy. Whenever you see someone who appears to be having a hard time or just need a little encouragement, Give them one of these cards so that they know how much they matter. You can find more on our website:

PRINT AND CUT ON DOTTED LINES. GIVE OUT GENEROUSLY

YES YOU CAN If you’ve always struggled with your weight or are just facing the COVID bulge, locally-based weight loss movement Eat Like a Bear! inspires us with the message, “Yes, You Can!” Known for its large online community with over 50 century cases (100+ pounds lost), Eat Like a Bear! is headquartered right here in Tulare County, California, fighting our region’s high obesity rate. “We have many clusters of cases here in our region,” says founder Amanda Rose. “Starting at my sons' school, one fellow mom, Anna, lost 40 pounds and then inspired her two neighbors to lose 75 and 100+ pounds each. Joyce in Delano introduced Eat Like a Bear! to members of a small Terra Bella church. They buzzed so much about it that it made the Sunday sermon some months back.” Eat Like a Bear! has a simple food approach, combining low-carbohydrate foods with timerestricted eating. The meal approach driving the most success is "The Ridiculously Big Salad," a framework crafted by Rose. She describes the framework in the Eat Like a Bear! "Three-Day Challenge," a free email-based learning tool that gives people a simple shopping list and recipes for three days. By video each day, Rose walks people through the meals, describing why they are effective for weight loss. Rose claims that the simplicity and accessibility of the Three-Day Challenge has driven the community's high success rate. In fact, the ThreeDay Challenge caught the interest of the editors of Woman's World magazine, who featured it in their December 28, 2020 issue. With a nod to the high poverty rate in our region, the Eat Like a Bear! approach is notably inexpensive, with members able to implement it on

food stamps. It requires no special foods nor any weight loss accelerator products. Rose argues that weight loss industry products put the emphasis in the wrong place. "The locus of control of weight loss does not lie in something a weight loss marketer has to sell us. It's not in a pill, a powder, or a scalpel. The locus of control of weight loss is ourselves," says Rose. That core message of Eat Like a Bear! may be best spoken from right here in California's center of obesity and poverty. Our financial resources are below average, and the pounds we have to lose are above average, making our individual examples that much more powerful for our friends and family. Make 2021 the year that you create your own success story. Your new beginning may lie in the Three-Day Challenge at Eat Like a Bear! It may lie in a plan that you create yourself. Whatever you implement, report back to us on your progress as we amplify the message, "Yes, You Can!" EatLikeaBear.com

Three Day Challenge:

https://eatlikeabear. com/3-day-challenge/

Stay Safe From COVID-19

COVID-19 can spread from person to person through respiratory droplets produced through coughs or sneezes, and these droplets can land in the mouths or noses of nearby people. Even if you aren’t exhibiting coronavirus symptoms, you might still carry it.

Ways to Stay Safe Practice social distancing

If sick, STAY HOME

Clean and disinfect high-touch surfaces often

Wear a face covering when out

Cough or sneeze in a tissue or your bent elbow – not your hands!

Wash your hands often

TULARE COUNTY WARM LINE

24 HR SUBSTANCE USE ACCESS LINE

NATIONAL SUICIDE PREVENTION LIFELINE

24 HR MENTAL HEALTH CRISIS LINE

1.877.306.2413

1.866.732.4114

1.800.273.8255

1.800.320.1616

Individuals with health insurance can also call the toll-free number on the back of their insurance card to learn how to access mental health services through their insurance.

TULARE COUNTY TOGETHER STRONG TCHHSA.ORG/TOGETHERSTRONG Breathe Magazine