Author: Katherine Homonai

Happier, Healthier Holidays

| Katherine Homonai

Now that harvest season is wrapping up, many of us are looking ahead to the holiday season. The last several weeks of the year are full of parties, gift-giving, and festive meals. While many eagerly anticipate this time of year, some individuals feel more anxious or depressed during the holidays. A study by the National Alliance on Mental Illness (NAMI) in 2021 found that 3 out of 5 people said their mental health worsened during the holiday season. Financial pressures, conflict with family members, loss of loved ones, and busy schedules were common reasons people felt stressed, anxious, or depressed.

If you notice your mental health worsening during the holidays, take hope! You can do many things to boost your mood or reduce stress. Consider these options:

  • Practice self-care. What activities help you feel refreshed or relaxed? Taking a walk around your property, watching a favorite movie, or driving through a Christmas light display in your community are all simple activities that can bring happiness.
  • Avoid negative coping strategies. It is common for people to enjoy alcoholic beverages, but excessive drinking to change your mood can harm your physical and mental health. Click here to learn more.
  • Set healthy boundaries. It is okay to say “no” or “not right now.” If your schedule is too busy, consider limiting the number of invitations you accept. If family gatherings are a little contentious, plan to stay for only an hour or two.
  • Follow your regular routine. Enjoy holiday treats AND remember your veggies and protein. Settle in for a fun movie night AND aim for 7-8 hours of sleep each night. Proper rest and nutrition help your mental health tremendously!
  • Acknowledge your feelings. Talk to a trusted friend or family member and tell them how you feel. Sometimes, just saying words out loud can help remove a burden from our minds. Your loved ones may also be able to provide additional support.

Sometimes, our own efforts aren’t quite enough. Don’t hesitate to contact a trained professional if your mental health worsens or you experience a mental health crisis. Here are some important resources:

  • 988 – call or text this number 24/7 to be connected to the Suicide and Crisis Prevention Lifeline. A trained counselor will listen to you, support you, and share resources in your area.
  • 741741 – text the Crisis Lifeline 24/7 to connect with a trained counselor.
  • 911 – if you or a loved one are experiencing suicidal thoughts or a medical emergency, call emergency services immediately.
  • 1-800-720-9616 – The Ohio Careline is a 24/7 service that provides emotional support and connects callers to local resources.

The holidays can be a time of excitement and happiness and can also be challenging or difficult. You can take many steps personally, and many professionals can help. You are not alone. Take the steps you need to protect and improve your mental health today.

Visit the Farm Stress Team at FSR!

| Katherine Homonai

Are you planning to visit the Farm Science Review next week?

If you are- stop by the McCormick Building and say “hi” to the Farm Stress team. We’ll have a few activities you can enjoy, some resources to share, or  you can just stop in and chat for a few minutes. We love hearing your stories and finding ways we can support your mental health and wellbeing.

Our team of volunteers is looking forwarding to meeting you next week. Look for our signs at the McCormick Building and come in to see us!

 

Attend the Upcoming “Stop the Stigma” Conference

| Katherine Homonai

Stigma is defined as “a mark of disgrace associated with a particular circumstance, quality, or person.” While the stigma around mental health and suicide has certainly decreased over the last several years, it is still very prevalent and affects our family, friends, and community.

Attend the upcoming Rural Stigma Conference to learn how stigma affects rural communities and what we can do to reduce the stigma that surrounds mental health and suicide. The keynote speakers and breakout session leaders are individuals with a true passion and years of expertise in this subject.

Visit the Conference Home Page for more information, including an agenda.

Click here to register for the conference.

 

What Happens After a Disaster? (Part 2)

| Katherine Homonai

This is the second post in our series about mental health after disasters. Click here to read part 1.

No two humans will respond the same way to a disaster or other traumatic event. There are patterns and common reactions to be sure, but we all have unique life experiences that lead us to respond one way or another. After a disaster, many people will be fine and seem to resume their normal lives, but others may struggle. A person’s reactions to a traumatic event might occur immediately after an event, or they may take several months to a year to surface.

Keep an eye out for friends and family by paying attention to certain changes, including:

  • Changes in sleeping patterns. Are they sleeping far more than normal or constantly complaining about fatigue? Are they complaining about not being able to sleep at all?
  • Changes in emotional state. Do they seem to be “on edge” all the time? Do they say they feel powerless or helpless?
  • Changes in habits- Have they stopped their normal routine? (Ex- no longer going to church, no longer attending grange meetings, etc.)
  • Choosing negative coping strategies- Are they drinking more than normal? Are they engaging in risky behaviors?

Changes like these that last four weeks or more may be signs that someone is experiencing increased stress or anxiety after a traumatic event. You can help by letting the person know what you’ve noticed and share that you are concerned. Provide resources for local providers and let them know that crisis lines are available.

988: Call or text the Suicide and Crisis Prevention Lifeline to speak with a trained professional about suicidal thoughts or other crisis situations like panic attacks or severe anxiety.

741741: Text any word to this number to start a conversation with a trained professional who will listen and provide confidential support.

1-800-720-9616- The Ohio Careline is available by phone 24/7 and will connect you with a trained local professional who can provide emotional support and resources.

What Happens After a Disaster? (Part 1)

| Katherine Homonai

Any given day, we can turn on the television or open a news app and find a story about an environmental disaster happening in some corner of the country. Stories about wildfires in Colorado or derechos in Iowa are sad and compelling, but we don’t always give disasters much of a thought until they happen in our backyard. When a disaster does happen close to our homes and communities, we can be faced with threats to our physical and mental health.

Humans are resilient and can handle a lot of difficult situations. But sometimes we need to take extra steps to protect our mental health, especially when a disaster happens. What can you do to protect mental health in a disaster?

  • Take care of immediate needs- Make sure friends and family have a safe place to shelter, access to food and water, and proper clothing. Make sure they have access to required medications or medical devices.
  • Don’t force a story- It’s human nature to ask, “What happened?!” There’s nothing wrong with being curious, but it can be upsetting to relive the event each time we’re asked to repeat a story. Offer a listening ear if you can, but don’t pressure others into sharing. Don’t feel obligated to repeat your own experiences either.
  • Avoid “doom scrolling.” – Social media and 24/7 news channels make it easy to stay connected and informed. But constant exposure to stories about disasters and other intense events can be detrimental to our mental health. Set a limit on how much time you will spend consuming this information, and get your information from a trusted source .

Most people will be “okay” after a disaster and find healthy ways to cope and adapt to challenges. If you or someone close to you begins to experience severe stress or anxiety, reach out to a local mental health professional or a crisis line. Each of the resources listed below have trained professionals ready to listen to you, provide confidential support, and connect you with resources.

988 Suicide & Crisis Prevention Life Line– call or text 988

Crisis Textline- text any word to 741741

Ohio Careline- dial 1-800-720-9616

Can There Be Light When It’s Cloudy?

| Katherine Homonai

Living in Ohio can be a little difficult in the winter months, as it is one of the cloudiest states in the country, coming in within the top six. Many people don’t realize how dependent a person becomes until there is a lack of sunshine. It can be even more of a struggle for someone that may have depression or Seasonal Affective Disorder (SAD). Read on to learn more about what SAD is and how light therapy may be something that could be helpful.

Seasonal Affective Disorder is a type of depression that is recurrent with a seasonal pattern lasting approximately 4-5 months. SAD can be a winter or even summer-related pattern.

The winter pattern symptoms may include:

  • Oversleeping (hypersomnia)
  • Overeating, particularly with a craving for carbohydrates
  • Weight gain
  • Social withdrawal (feeling like “hibernating”)

A type of treatment that is becoming more popular for winter SAD is light therapy. It has been proven to be effective for mild to moderate episodes of winter SAD as a form of self-help. When it comes to severe episodes it has been effective in combination with therapy and potential medication.

Are they safe and effective to use?

  • Yes, as long as they are used as directed.
  • Use no more than 30 minutes in the middle of the day.
  • It is not recommended for someone diagnosed with bipolar depression.
  • Use consistently for at least 2 weeks.
  • If there are any pre-existing eye conditions consult an eye doctor.

Other tips:

The most important feature of a light therapy lamp is the strength of the bulbs. The light therapy lamp should be 10,000 lux. It’s also important for the light therapy lamp to be UV-free or filter out UV light so that you’re not exposing yourself to harmful UV rays.

If you experience SAD and have been experiencing side effects like those mentioned above for more than four weeks, reach out to your doctor and talk about treatment options. Never hesitate to call 988 if you struggling with ongoing mental health challenges or suicidal thoughts or feelings.

East Ohio Women in Agriculture Conference

| Katherine Homonai

OSU Extension to Host 2023 East Ohio Women in Agriculture Conference

Ohio State University (OSU) Extension will host the 8th Annual East Ohio Women in Agriculture Conference. The conference is planned for Friday, March 24 from 9:00 a.m. – 3:30 p.m. at the Shisler Conference Center, 1680 Madison Ave, Wooster, OH 44691. All women and young women (high school age) who are interested, involved in, or want to become involved with food, agricultural, or natural resources production or small business are encouraged to attend. Click here for a printable flyer

The conference program features a networking fair and sixteen breakout sessions presented by OSU Extension educators, producers, and partner agencies. Sessions this year are focused around four themes Business & Finance, Plants & Animals, Home & Family, and Special Interest (includes break-out with Ohio FFA State Officers). The conference keynote will be led by Rebecca Miller, Farm and Dairy Editor-in-Chief. Her keynote presentation “Clinging to context in a noisy world: don’t lose sight of the “why” in what you do” will.  Agriculture is often so much more to us than a job, which makes it hard when we face push back — from people around us and from influences outside of our control.  Rebecca will share her path through farming and journalism and how she’s grappled with the questions.  New this year is a Youth Symposium opportunity for high school and college students to present their research, SEA, capstone, thesis, or other study projects.

Registered participants, community organizations, or businesses interested in sponsorship can contact 740-722-6074.

Interested individuals can register for the conference online at go.osu.edu/eowia2023 .Cost of the conference is $60 for adult participants and $30 for students. Conference fee includes conference participation, breakfast, lunch, and conference handouts. Deadline for registration is Friday, March 10. For additional information locally, please contact Emily Marrison, OSU Extension Coshocton County at 740-722-6074.

Stay connected with the Ohio Women in Agriculture Learning Network on Facebook @OHwomeninag or subscribe to the Ohio Women in Agriculture blogsite at u.osu.edu/ohwomeninag.

Recognizing Changes in Mental Health

| Katherine Homonai

How do you know when someone close to you is experiencing a mental health challenge? You may not recognize a friend is experiencing a challenge until they show noticeable symptoms like crying excessively or having a panic attack. A co-worker’s worsening mental health may go unnoticed for a long time. We may not recognize signs of worsening mental health because the person hides them. Still, we are more likely to miss signs because we do not recognize subtle signs of changing mental health.

We can become more aware of these subtle signs of mental health changes by sharpening our noticing skills. Here are some signs to notice:

  • Changes in appearance– seeming unusually tired, beginning to wear wrinkled clothes, or having unkempt hair
  • Changes in attendance– showing up to work later than normal, skipping meetings or lunch/coffee breaks. Canceling or skipping social outings.
  • Changes in thoughts- expressing more worry, fear, or anger than is normal for them. Saying things “don’t matter” or feeling hopeless.
  • Changes in concentration- unable to focus on work, very forgetful at home, extremely indecisive.

If you notice any of these signs in a co-worker or friend, think about when the changes began. Being tired for one day is not unusual, but appearing tired for three or more days might indicate difficulty sleeping because of anxiety or stress. A friend who skips one get-together might have had a simple change of plans, but repeatedly skipping (especially if they enjoyed them in the past) might be a sign that they are experiencing depression. When you notice a pattern, it is time to speak up!

Find the time and place to have a private conversation so the person doesn’t feel overwhelmed or embarrassed. Be tactful as you tell them what you’ve noticed, using “I” statements (“I have noticed,” “I am worried,” etc.) and open-ended questions to encourage them to share. Finally, don’t pressure your friend or co-worker to share information they don’t want to share. Let them know you will be available to listen or help in the future.

Pay attention to small signs of changing mental health and tell the person what you’ve noticed. Your actions just might be the help and support they need to address their mental health.

Mental Health and the Holidays

| Katherine Homonai

Now that harvest season is wrapping up, many of us are looking ahead to the holiday season. The last several weeks of the year are full of parties, gift-giving, and festive meals. While many eagerly anticipate this time of year, some individuals feel more anxious or depressed during the holidays. A study by the National Alliance on Mental Illness (NAMI) in 2021 found that 3 out of 5 people said their mental health worsened during the holiday season. Financial pressures, conflict with family members, loss of loved ones, and busy schedules were common reasons people felt stressed, anxious, or depressed.

If you notice your mental health worsening during the holidays, take hope! You can do many things to boost your mood or reduce stress. Consider these options:

  • Practice self-care. What activities help you feel refreshed or relaxed? Taking a walk around your property, watching a favorite movie, or driving through a Christmas light display in your community are all simple activities that can bring happiness.
  • Avoid negative coping strategies. It is common for people to enjoy alcoholic beverages, but excessive drinking to change your mood can harm your physical and mental health. Click here to learn more.
  • Set healthy boundaries. It is okay to say “no” or “not right now.” If your schedule is too busy, consider limiting the number of invitations you accept. If family gatherings are a little contentious, plan to stay for only an hour or two.
  • Follow your regular routine. Enjoy holiday treats AND remember your veggies and protein. Settle in for a fun movie night AND aim for 7-8 hours of sleep each night. Proper rest and nutrition help your mental health tremendously!
  • Acknowledge your feelings. Talk to a trusted friend or family member and tell them how you feel. Sometimes, just saying words out loud can help remove a burden from our minds. Your loved ones may also be able to provide additional support.

Sometimes, our own efforts aren’t quite enough. Don’t hesitate to contact a trained professional if your mental health worsens or you experience a mental health crisis. Here are some important resources:

  • 988 – call or text this number 24/7 to be connected to the Suicide and Crisis Prevention Lifeline. A trained counselor will listen to you, support you, and share resources in your area.
  • 741741 – text the Crisis Lifeline 24/7 to connect with a trained counselor.
  • 911 – if you or a loved one are experiencing suicidal thoughts or a medical emergency, call emergency services immediately.
  • 1-800-720-9616 – The Ohio Careline is a 24/7 service that provides emotional support and connects callers to local resources.

The holidays can be a time of excitement and happiness and can also be challenging or difficult. You can take many steps personally, and many professionals can help. You are not alone. Take the steps you need to protect and improve your mental health today.

Farm and Dairy- Life after Suicide

| Katherine Homonai

“The topic (mental health) has long been stigmatized in farming communities. We’re tough. We can handle things on our own. We don’t need to be all touchy-feely, talking about our emotions or our problems. Things need to get done. Animals need our care. Crops need to be harvested. Farmers would much rather push it all down inside and keep going.” This is a powerful quote from an article published by Farm and Dairy. In this article, the author features two stories of farm families impacted by suicide. Take a moment to read this piece written by author Rachel Wagoner.

As Suicide Prevention Month draws to a close for 2022, we want to remind you that if you are experiencing mental health challenges (anxiety, depression) or mental health emergencies (suicidal thoughts), YOU ARE NOT ALONE. There are many people who are ready, willing, and able to help you find the resources you need to feel better. Mental health challenges can be overwhelming, but it is important to know that with the right help, recovery is both possible and probable!

Consider the following resources:

  • 988- Suicide and Crisis Lifeline. Call or text this number to be connected to a trained counselor who will talk with you and help you connect with the right resources
  • 741741- Crisis Text Line. Text this number to be connected to a trained counselor.
  • Ohio Mental Health Resource Guide– click on your county to see a list of resources available in your area
  • Ohio Careline- dial 1-800-720-9616 to be connected to a behavioral health professional who will offer emotional support to anyone experiencing a personal or family crisis

If you are interested in raising awareness of mental health and bringing Mental Health First Aid or QPR (Question, Persuade, Refer) trainings to your community or organization, please reach out to Bridget at britton.191@osu.edu