New Family to Family Classes Begin in May

Registration, classes and materials are free. Family-to-Family is geared toward people with children ages 16 and over and runs one evening a week for 12 weeks. NAMI Basics (for family members of children ages 16 and under), will also be offered later this year and runs one evening a week for six weeks.
Call 860-8386 to register for classes.

Book Club Spring Readings Announced

Here are our spring titles.  For more information about our book club, visit our website at nami-bc.org.

Book selections for coming months:

April: The Journal of Best Practices:  A Memoir of Marriage, Asperger Syndrome, and One Man's Quest to Be a Better Husband by David Finch. This book chronicles one man's attempt to be a better husband after being diagnosed with Asperger Syndrome.  Finch is open, honest and humorous and gives readers true insight into a world where relationships are difficult at best, empathy is a learned art, and working to rewire the brain becomes a daily challenge.  Although it's a book about Asperger's, any married couple may pick up some valuable pointers through Finch's unique take on becoming a better husband. 

May: Use Your Brain to Change Your Age by Daniel Amen. Renowned clinical neroscientist, psychiatrist and brain-imaging expert Amen details his anti-aging program for the brain for improving memory, focus and energy.  The brain, says Amen, is involved in everything you do; how you think, feel, act and get along with others.  Amen details what you can do to help your brain reach its full potential and stay healthy including simple steops such as getting eight hours of sleep nightly; putting enough lean protein, healthy fats and high fiber carbohydrates in your diet; exercise; dedication to lifelong learning and much more.    

June: My Schizophrenic Life:  The Road to Recovery from Mental Illness by Sandra Yuen McKay (2010). In this memoir, the author chronicles her lifelong struggles with mental illness.  Yuen illustrates the ways in which schizophrenic delusions take over her life and introduces readers to a greater understanding of what it is like to live with schizophrenia including her hospitalizations, relationships, therapeutic activities and quest for recovery.  McKay is not only a writer but also an artist who uses creative insights taken from her more severe bouts of her illness to express herself. 

If you read the books, please take a moment to share your thoughts, comments and questions (at kstevens@nami-bc.org). We will post them (along with answers to any questions) on our web site.  

IT'S ALL GOOD

by Kathleen Stevens, Associate Director

    Most of us suffer from an occasional bout of the blues now and then but for those with depression that is severe and persistent it may seem that all hope is lost that you will ever feel better again. Research is showing, however, that we have more control then we think when it comes to putting a dent in depression. Neuropsychologist and author Rick Hanson, PhD has written a book on the topic called Just One Thing: Developing a Buddha Brain One Simple Practice at a Time. He states that given the right conditions, the brain can rewire itself to be more peaceful, happy and at-ease. Here are some tips to get started:

    Start Small. Make a commitment to exercise every day. You may not be up to a trip to the gym but try just walking up and down your stairs several times in succession. Add a trip up and down every day until you're up to 10 repetitions. Commit to lifting some small hand weights during a commercial break or taking a brief walk; even if it's just up and down your driveway. By starting small it should prove easier to get started even if you're feeling poorly.

     Avoid the urge to isolate yourself. Start by making a brief call to a close friend or family member. Explain that you're not feeling your best but wanted to touch base if only for a few minutes. Being around people who you can be honest with will help you feel less depressed.

    Watch your diet. A just released study shows that eating junk food is linked to an over 50 percent greater risk of depression. Commercially baked goods such as cakes and doughnuts; and fast food such as hamburgers, fries, hot dogs and pizza are among the biggest offenders. The more you consume these foods the greater your risk.

    The good news is that by eating healthier foods you can actually help yourself feel better. Foods such as baked sweet potatoes, whole-wheat pasta, brown rice, oatmeal, whole grain breads, and bananas can actually boost serotonin levels in the brain. Eating more citrus fruit, leafy greens, beans, chicken, and eggs have also been proven helpful.

    Take things one day at a time. Don't overwhelm yourself by putting too much pressure on yourself but do try to keep moving even if you feel it's at a sluggish pace. Remember that small efforts and steps will quickly add up.

    Join a support group. Sharing your experience with others will help reduce your feelings of isolation and may result is learning some new coping skills. NAMI Butler County offers a free monthly support group for graduates of our Family to Family class (see calendar). Check our web site for other free support groups as well.

    Consider adopting a pet. While human connections are imperative, pets can also give you a sense of purpose and companionship and help you to feel less isolated. Spend some time at a local rescue shelter and find your furry friend soul mate. Can't commit to a pet? Many shelters, such as the Animal Adoption Foundation in Ross need volunteers to walk their dogs and help socialize their cats.

    Step outside. Getting enough sunlight is important to our well-being. Be sure to spend a little time outdoors every day. Now is a good time to tackle the garden, focusing on one section or container pot at a time!

    Challenge negative thinking. When you're depressed everything takes on a negative spin. It's not something you can snap out of but you can work to replace negative thoughts (also known as ANTS or automatic negative thoughts) with more positive ones. So set out some mental ant traps and replace those negative thoughts with more self-affirming ones. The saying "A bad day is not a bad life" is a great one to keep in mind. Even if it doesn't feel like it, how you feel today is not going to be how you are necessarily going to feel tomorrow.

    Stop searching for perfection. Many depressed people hold themselves up to very high standards and feel worse when they can't live up to them. Let yourself be less than perfect. Remind yourself that you're only human!

    Take care of yourself. Sleep is particularly important for those suffering from depression so work hard to get at least eight hours a night. Make certain to expose yourself to sunlight every day even if you just have a cup of coffee outside. Do things you enjoy. Set limits on your schedule so your day is not overloaded.

    Don't wait to seek help. The NIH states you should never wait too long to be evaluated or treated for depression. Research shows the longer you wait the more difficult your depression may be to treat. For more information on self-help and depression see www.helpguide.org/mental/depression_tips.htm and

www.nimh.nih.gov/health/publications/depression-listing.shtml.  

More tips from Dr. Hanson:

If you spend most of your time thinking about negativity and criticism, your brain, says Dr. Hanson, will be emotionally reactive, anxious and vulnerable to negative mood shifts. If you focus on gratitude and the beauty around you the mind will enter a more calm and peaceful place. Stay mindful of what you chose to focus on. Hanson recommends we hold positive experiences or thoughts in our brain for at least 30 seconds, perhaps by journaling or doing a mental inventory of the good that occurred during the day before going to bed (rather than harping on what went wrong). Be kind to yourself. If another person or situation upsets you; acknowledge the feeling but then leave it behind and make a plan to positively and calmly address the situation. Try deep breathing in three beats and out six beats to cool down the brain. Dr. Hanson says the "fundamental resting space of our brain is peaceful, happy and loving. We can either react in a positive way to life's stresses or create an emotional fire of sorts in the brain. The choice is yours."

NAMI Art Workshop Part Two 

Thanks to all those who attended the art workshop on February 18th.  If you missed it, or would like to add to this growing creation, we plan to hold another workshop on May 12th from 10:00 AM - 12:30 PM.  In our first workshop, individuals designed square collages that will be assembled to create a paper quilt.  We plan to use the finished project to make a social and political statement about mental illness.  Facilitator Maxine Apke is a former art teacher and active NAMI volunteer.  "I was very encouraged by the response and how comfortable participants were in sharing their stories; we had a great time," says Apke of the first workshop.  Please join us for the next FREE workshop and help us create a traveling work of art that will be used for advocating and stigma busting.  

A Reminder to Outstanding Renewals  

If you received a renewal reminder and have not yet responded, please do so today.  You can also renew online.    

West Chester Liberty Township Rotary Presents the Backyard Bash 

NAMI Butler County will be participating in this year's West Chester/Liberty Township's Back Yard Bash on May 19th at the Voice of America Park. We will be selling Jet's Pizza and hope to feature the new NAMI Educational Motor Bus, where people can learn more about mental illness, use interactive tools to better understand some realities of the illness experience, and get acquainted with NAMI Butler County.   

We are currently seeking volunteers to help with both the booth and the bus.  Contact Rhonda Benson at 860-8386 if you are interested.

Spotlight on our Spring Speakers for Education Meetings:

April 19th:  Deborah Rose, RN - RN Care Coordinator, Butler Behavioral Health Services-Primary Health Solutions. Rose will present the talk "Harbor House Health Services: It's Mission and Services."  Rose will detail the services provided and discuss appointment availability and methods of payment. Harbor House Health Services is a joint endeavor of Butler Behavioral Health Services and Primary Health Solutions which provides primary care services to those with mental illness while integrating the efforts of primary care and behavioral care providers. Harbor House Health Services seeks to provide top quality health care regardless of a patient's insurance coverage or ability to pay. Rose will be joined by Angela Rodriquez, Harbor House club manager. If you would like more information before this meeting you may call 896-7780 ext. 100.

May 17th:  Shelly Wallpe, MSW, LISW-S, Executive Director of Community Behavioral Health. Wallpe will be presenting the talk: "Why Being the "Squeaky Wheel" Helps: Your Role as An Advocate for your Loved One".  She will detail the balance of how to be an effective advocate for your loved one, how to get the attention of busy and overloaded professionals without alienating them and the best ways to assist your loved ones without enabling them.

June 21:   NO EDUCATIONAL MEETING.  Instead, join us for SPRING FLING, an annual party for consumers hosted by NAMI Butler County and The Friendship Club, June 21st at Transitional Living, Inc. Campus, 2052 Princeton Road in Hamilton.

NOTE: Don't forget to send us your links if you read an interesting article or see an informative website on a mental illness related topic.

Workshops for Siblings of Children with Mental Illness 

Sibshops, a nationally recognized program for siblings of kids with mental illness, is being offered at Children's Hospital Medical Center in College Hill. Each workshop is a carefully designed, fun-filled experience with games, activities, discussion and peer support in a therapeutic setting. Run by professionals and volunteers of Cincinnati Children's, it helps siblings have a chance to hang out with other children who know how they feel and learn to work through the challenges they face as a sibling. Sibshops is for children eight to 12 and costs just $10.00 including dinner. The next two sessions will be held on April 11 and June 6 from 4:30 PM to 7:30 PM. 

To register call the Family Resource Center at 636-7808.

Has Your Child or Adolescent Suffered from Trauma and Loss? 

Children Facing Extreme Challenges: Trauma & Loss will be presented on Wednesday, April 11th from 6:00-7:30 PM by Daniel Nelson, MD, Child and Adolescent Psychiatrist and Medical Director of the Post Traumatic Healing Center at Cincinnati Children's Hospital Medical Center. He will discuss the impact of trauma on children and teens. Although Dr. Nelson will be presenting at Children's Hospital on Burnet Ave., you may also attend the conference virtually at Children's Hospital in Liberty Township or at Child Focus in Clermont County. Questions will be taken from all locations.  

Please RSVP at (513) 636-7808. This presentation is free.                   

Looking for a Support Group?

The women's support group "Speak Easy" is geared toward women who are living with depression and anxiety and is held on Thursday nights from 5:00 PM to 6:30 PM at Butler Behavioral, 1490 University Blvd. in Hamilton. For more information call Pat Irwin, RN, MSN, CS at (513) 860-0220 ext. 2.

Recovery International offers meetings for those struggling with stress, panic, mood disorders, sleeplessness, worry, fears and feelings of hopelessness on Monday nights at 7:30 PM at Holy Cross Lutheran Church on 5071 Winton Road in Fairfield. For more information call (513) 887-7184 or see their web site at LowSelfHelpSystems.org.

NAMI Warren County offers Connections, a peer support group for those suffering from depression and anxiety held at the Lindner Center of HOPE in Mason, Ohio. For more information, call NAMI Warren County at (513) 695-3650. 

The Presbyterian Church in College Hill offers a support group for those suffering from Bipolar Disorder select Saturdays each month. See their calendar at chpc.org/calendar or call them at (513) 541-5676.

St. Maximilian Kolbe Church in West Chester/Liberty Township offers a class for families and lvoed ones affected by a suicide on the first Tuesday of each month from 7:00 PM to 9:00 PM.  Call (513) 870-9108 for more information.    

See our web site (nami-bc.org) for more support group offerings.