3 years ago · Leah Fogt · 0 comments

NAMI Walk 2020

Every year, the National Alliance on Mental Illness of Southwest Ohio hosts its fundraiser walk to raise funds to help people with mental illness and their families through education, support programming, advocacy, and public awareness efforts. Here are some of the ways mental illness affects our loved ones, families, and community:

In years past the NAMI Walk was a major event, with a large gathering of participants, community organizations and agencies, food trucks, and live music. Last year the walk was held at Sawyer Point in Cincinnati on a sunny day in May, and the event drew quite a crowd.

In 2020, things were a little different. The May walk was postponed due to the COVID-19 Pandemic, and it was eventually rescheduled for October as a “virtual walk.” People across southwest Ohio and beyond participated, each in their own way, to continue to the effort to support NAMI. One of the benefits of this virtual walk is that people could join in the day in their own way. Instead of the traditional 5k walk, some folks chose to run, ride their bike, or pledge another activity to the project.

I was proud to lead a team in the walk again this year, and despite the challenges of the pandemic, I’m also proud to say we exceeded our fundraising goal! We raised 120% of our goal! Thanks to the walk being virtual, we were able to complete our walks safely and in a variety of interesting and fun locations – a definite silver lining to COVID’s impact on the event! We had walkers (and runners!) in parks, on rec trails, in neighborhoods, on cross country courses, and even at Disney World! Our teammate, Liz dedicated a 30 minute power vinyasa yoga practice, and her son dedicated his cross country race. Megan ran 3.2 miles in her neighborhood. Sarah and her family stomped out the stigma with Mickey and his pals in the Magic Kingdom. Our team was both impressive and creative in supporting NAMI this year!

Todd and his family enjoyed their walk at a local Metropark.

Noah dedicated his high school cross country race to the cause. Look at him go!

I did my walking with my husband and son on a rec trail near our home. It was a brisk morning, so we had to bundle up a little. Thank goodness the October sun was shining through the trees to warm us up. Our walk was a total of 2.5 miles, which was pretty good for us, given the short attention span of our little guy!

Thank you to my husband and son for walking with me! Even Teddy came with us, too!

Baby’s first NAMI Walk!

Thank you to the team for helping support NAMI’s important mission. Your participation and enthusiasm made this year’s walk both successful and fun! Thank you to all those who made donations, especially our small business donors. Your generosity will help bring about so much good, right here in our community. With everyone helping out, we certainly did a lot to raise awareness about mental health, fund important projects and services, and create a sense of community to let people know they are not alone!

Thank you to our team’s donors:

Mary Bignell
Stephanie Huelsman
The McClain Family
The Pabin Family
Casey Harper
Pat Fogt
The Groshek Family
Debbie and Tony Groshek
Dianne Groshek
Anonymous
Christine Johnston

Thank you to our team’s business donors:

Raise Your Brush
Jessica Stamper, Color Street Consultant
Casey Harper, Exhale Yoga Spa
Sarah Martin, Thirty-One Gifts Consultant
Young Kim Realty

To learn more about NAMI of Southwest Ohio, visit their website.

4 years ago · Leah Fogt · 0 comments

What to Expect from Teletherapy

The COVID-19 Pandemic has been a game-changer for just about every aspect of daily life for most of us. The way we eat, work, dress, communicate, shop…it often seems like everything has changed. Counseling is no different. In an attempt to maintain access to psychotherapy services, many mental health care providers are continuing to practice via Telehealth, which has posed a challenge for both patient and provider alike. Many people find Telehealth to be intimidating, unfamiliar, and even scary, but it doesn’t have to be. Here are some things you need to know about remote mental health care that will help make it easier, less intimidating, and even more fruitful.

What is Telehealth?

There are a lot of terms going around to describe the process of working with a healthcare provider over technology, as opposed to in person. Generally speaking, the terms “Telehealth” and “Telemedicine” can be used interchangeably to describe the practice of health care over some form of technology when the practitioner and patient/client are not physically present with one another. It is typically conducted over some video-conferencing platform specially equipped with privacy and confidentiality protection. While HIPAA regulations for Telehealth have been relaxed due to the Pandemic, Telehealth is typically not conducted over less secure platforms such as FaceTime, Zoom, Skype, or social media. Some examples of more secure platforms for Telehealth include SnapMD, eVisit, CarePaths, American Well, and Doxy.me.

Teletherapy is a specific type of Telehealth. It is the practice of providing psychotherapy services through online video connection. Ideally, the same treatment that would be offered in person is offered remotely.

What technology is involved?

Most Telehealth platforms allow the patient/client to easily participate using a variety of devices. Smartphones, tablets, and computers (laptop and desktop) will work, as long camera and microphone are enabled. (On most devices this is automatic, and you don’t need to do anything, other than maybe click an “allow” button.). Some platforms work better on certain web browsers. Your provider should let you know if you need to use a specific browser like Firefox, Google Chrome, etc.

In many situations, a good pair of headphones or earbuds can be helpful for Teletherapy, though they are usually not required. They help minimize distractions, and increase privacy. Some even filter out background noise. If you want to use headphones or earbuds, be sure they also have a microphone function.

General suggestions for clients:

1. Prepare for your session as you would an in-person session. Budget the same amount of time for your session, including transition time before and after your session. If needed and if possible, arrange for child care. If you were given homework and a between session task, do your best to complete it. Set the tone for yourself by getting dressed and grooming as you would an in-person session. You will be more invested in the work.
2. Ask questions. This is new for most of us. If you are nervous or confused, ask questions. If you need help understanding the technology involved, it’s okay to ask for assistance. There is not shame in asking a question to better understand your treatment.
3. Be patient. Because this is new to many providers, as well as their clientele, obstacles and challenges will get in the way. In general, accessing Telehealth platforms is easy and intuitive, but as with anything, there can be complications. Try to be patient if technology fails or isn’t working properly. Remember there is a learning curve for most people as they learn how to utilize Telehealth. Also remember it’s okay if things feel a little awkward at first. Teletherapy is a very different type of interaction from an in-person session, and it’s okay if there is some adjustment. Likewise, it is okay to give yourself permission to grieve the change, even the loss experienced by changed interactions with your therapist. Don’t be afraid to bring that up in session if needed!
4. Choose your environment intentionally. Consider who is nearby when you are having a teletherapy session. Can you be overheard? Will you be un interrupted? Are you safe and relatively comfortable in the space you chose? Can you give your undivided attention to the session? It may be necessary to make some accommodations for the session like adjusting the light, asking family members to respect your privacy, crating the dog, or even asking someone to sit with the children. Consider any comfort items or therapeutic tools you may want to have close by like a box of tissues, cozy blanket, glass of water, fidget toys, or aromatherapy.
5. Have a pen and paper available during your session. In case audio fails, it can be helpful to communicate a brief solution, such as “I’m logging out and back in” or “I will call you on the phone.” It may also be helpful to write down notes or ideas. Writing down the date, time, and log in instructions for your next appointment may also be useful.
6. Cue your therapist. Remember, your therapist can’t read your body language and other cues as well by telecommunication as she/he can in person. It may be necessary to be a little more direct in verbalizing emotions, shifting thoughts/feelings, and needs. It is helpful to cue your therapist about how you are responding to the session. For example, “I’m starting to feel a little overwhelmed”, “I’m doing okay”, “I can keep working on this”, or “This is too much for me today.”
7. Make the most of the opportunity. There are some unique benefits to Teletherapy clients may wish to take advantage of. For example, bringing a companion animal to the session, sharing expressive artwork, playing a musical instrument, and being in the comfort of your own home can sometimes enhance the therapeutic experience. It should be noted though, that these things can present as distractions as well. Additionally, home is unfortunately not a safe or secure environment for everyone. Be sure to communicate with your therapist about the pros/cons of the environment you are in for your session.
8. Ask for what you need. It’s always a good idea to give your therapist feedback about how treatment is going, if adjustments are needed, or if there is a change in your needs or priorities for therapy. Don’t be afraid to speak up.

What to expect for Teletherapy with Me

Doxy.me is the platform I am currently using to conduct Teletherapy sessions. It works on a smartphone, tablet, or computer, as long as whatever device you are using has internet connection, a camera, a microphone, and functioning speakers. Prior to your session, support staff will contact you with a link that is unique to my practice. You will follow that link to log in, identify yourself, and check into a “virtual waiting room.” The prompts are clear and easy to follow. Once you are waiting, I will see your name in a queue, along with a still picture of you when you logged in. I will begin the session as soon as I can. I may be wrapping up the session before yours, taking a phone call, etc. If you are kept waiting more that 10 minutes past your session start time, call the office. Otherwise, don’t worry! I won’t forget you!

For those of my clients receiving EMDR Therapy, we can continue our work even though we are not meeting in person. Modifications to EMDR protocols can be made in simple ways that we can discuss and evaluate for your comfort and needs. All modifications I utilize are approved by the EMDR International Association, as well as taught and recommended by EMDR experts. I also sometimes use a program called EMDR Remote, which has Doxy.me embedded in it. Through EMDR Remote, I can provide eye movement and/or auditory bilateral stimulation. The log in process is slightly different but very simple and straight forward. EMDR Remote works best on a laptop or desktop computer, as a screen that is at least six inches wide is best. Some tablets will work as well. The makers of EMDR Remote recommend using Google Chrome or Fire Fox as your browser. We will discuss details prior to an EMDR session to hep assure everything goes as smoothly as possible, so don’t worry. You’ll know everything you need to know to get started.

Below are some screen shots which show what clients see on their screens while utilizing the two platforms I work through. Thank you to my good friend, Liz, and my husband, Chris for being my models!

This image shows what a client will see in a session via Doxy.Me. The client video is in the top right corner and can be moved to a different spot on the screen or removed entirely. This mock session was conducted with the “client” using an iPhone.

This image is also a client’s view during a Doxy.me session. It also shows the control buttons at the bottom of the screen. The camera icon allows you to turn the video function on/off. If it is off, I cannot see you. The microphone icon will turn the audio on/off. If it is off, I cannot hear you. The next icon over controls more advanced settings. The red telephone icon will end the session. You can adjust volume using the usual controls on your device.

This is an example of what clients see while using EMDR remote. The light bar is at the top of the screen where the blue oval is. I control the functions of the light bar and can make adjustments according to your preferences (e.g. color, shape, speed). The video underneath the light bar is the same as on a Doxy.me session. Also, isn’t my husband handsome? 😉

This is what clients will see during an EMDR reprocessing session when I turn on the light bar. My image will go away so all you see is the black screen with the light moving across from left to right. You will continue you hear me, and I will continue to hear and see you when the light bar is on. When the light bar is not on, it will return to the view pictured above.

Client’s wishing to engage in Teletherapy can be assured of my continued commitment to privacy and confidentiality. I will utilize headphones/earbuds to assure your end of the conversation is only heard by me. No one will be in the room with me during the session without your knowledge, and efforts will be made to prevent sound travel from my end of the conversation.

I will likely ask questions to confirm your location, privacy, and safety at the beginning of session. Crisis resources and safety plans will be reviewed as appropriate, as my ability to address safety concerns is more limited when I am working remotely. It is my commitment to offer the same quality of care remotely as I would offer at an in-person session. We may need to work together to “find a groove” with Teletherapy, even if we already had a comfort level and routine already established in our in-person sessions. We will be patient with one another and find our way through it together!

I plan to keep Teletherapy available to my clients as we continue to make our way through (and out of!) the Pandemic. When office policies permit in-person sessions, I will continue to provide the option of Teletherapy for those clients who are in at-risk groups, such as senior citizens, those with compromised immune systems, pregnant women, those with respiratory conditions, etc. In-person sessions are still preferred, though not at the cost of one’s health, safety, or peace of mind.

4 years ago · Leah Fogt · 0 comments

The Brave Trees

For ages, trees have carried a lot of metaphorical, symbolic, cultural, and spiritual meaning across the globe. Art, literature, and spiritual practices present us with many examples of rich metaphors trees can offer us. It’s now wonder then, that tree images can be powerful tools in healing, recovery, and building on strengths. Think about all the different kinds of trees in diverse climates around the world. There are mighty pines, which maintain the green color throughout the year, while others transform and go through cycles of dormancy and rejuvenation. There are palm trees with flexible trunks, able to withstand hurricane force winds. There are fruit bearing trees which offer sustenance.

What type of tree resonates with you? How does it represent your journey? What type of tree helps you build the strengths, skills, or attitudes you need to navigate life with resilience? What parts of the tree are significant to you? The roots, trunk, branches, fruit

Here’s a little about my tree…

Through the years, there has been a cluster of trees in a certain location in Northern Michigan that has always carried a lot of meaning for me. I grew up visiting Traverse City, Michigan and its surrounding areas with my family, and we now have members of our extended family who have made their homes “Up North.” This area has always been a place where I feel connected to my loved ones and to nature, where I can relax and recharge. A place we frequently visit is the Sleeping Bear National Lakeshore, a part of the National Parks on the shore of Lake Michigan in Empire, Michigan.

In September my husband and I took a trip “Up North” to visit family. I was so eager to show him the places that are so important to me. We visited Sleeping Bear on a chilly, windy day. The sky was gray and spitting misty rain on and off. Not the most picturesque but beautiful in a very different way.

The “Brave Trees” at Sleeping Bear National Lakeshore, Lake Michigan Overlook. September 2019.

At one spot called “The Lake Michigan Overlook” we came upon the cluster of trees of which I am so fond. I have seen them in gleaming sunshine, blistering heat, snow, rain, and wind. They’re still there. I’m not sure what kind of trees they are – I’m no arborist – but I call them the Brave Trees. Through the many years that I have returned to this spot, these trees have survived. They lean out over a steep cliff-like sand dune, out over the expansive lake 450 feet below. They have withstood the harsh elements, erosion, and time. To me, they represent courage, perseverance, resilience, and fortitude. They are my Brave Trees. When I need to cue up some courage, when I need to stir up some inner strength, these trees inspire me.

There are lots of ways to explore the symbolic meaning of trees using visualization, movement, and art. Consider drawing, painting, or sculpting a tree that you find meaningful. Experiment with “planting your roots” or “waving your branches” through movement. Ask your therapist to guide you through a meditation using tree imagery.

Here is a great guided visualization called “Grounding Tree” from Dr. Jamie Marich, founder of the Institute for Creative Mindfulness.

5 years ago · Leah Fogt · 0 comments

Feeling Safe

When scary things happen, like the terrible shooting in Dayton last night, it’s good to make an effort to restore feelings of safety as much as possible. That’s one of the reasons the Dayton Convention Center has been converted to a Family Resource Center to help people reunite with loved ones and get and feel safe again.

I was not directly affected by the shooting, but someone very dear to us was there and played an important part in helping the victims of the shooting. The Oregon District has been a place I’ve enjoyed good food and friendship. This horrific shooting rocked my sense of safety in very new and real ways, and I am brokenhearted for the city I call home.

Trying to find some reassurance and calm again, I went to two places today that reliably help me settle down: my church and the farmer’s market. The opportunity to cry, pray, sing, and receive some comforting words from our associate pastor did wonders for me, but I still needed more. So this afternoon I went to a farmer’s market near our home. It smelled of sweet melons that were warm from the sun. I took my time looking and smelling and picking. I chatted with the kind woman working there. Soon I felt a little more relief.

If any of you are feeling unsettled, frightened, or unsafe after the news of the shootings that have occurred in El Paso and Dayton, or certainly if you were directly affected by these incidents, I encourage you to take some steps to help reassure you body and your mind of your current safety. We cannot guarantee safety everywhere 100% of the time, but we can seek out moments of calm and safety when we need them.

One tool that I teach many of my clients to help find some calm when life feels chaotic or scary is a resource called “The Calm Space.” It’s a very simple visualization technique that can help settle the body and the mind, releasing tension, quieting racing thoughts, and slowing down the activated central nervous system. It’s a fairly simple process.

To start with, find a physical space where you can sit or lie still with minimal distractions. You might have to tell people around you to not bother you for a few minutes.
Get in a comfortable posture in which your body is supported, like lying down on your back or sitting in a comfortable chair.
Start to deepen your breathing, making sure you take full breaths that cause your belly to expand, as opposed to a shallow breath that makes your shoulders move a lot.
Begin to picture in your mind a place where you feel calm and safe. It can be made up or real. It could be the beach, a field of sunflowers, a cabin by the lake, or even a space in your own home.
Once you have the place in your mind, bring up the sensations that you enjoy in that place: the things you see (colors, shapes, movement), sounds (distinct sounds or ambient noise), smells, tastes, and things you can feel through the sense of touch (temperature, texture, objects to hold). Take your time to enjoy these pleasant sensations and savor them.
If you like, pick one specific detail to focus on for a new moments – for me right now it’s the smell of the sugar cube melons at the farmer’s market!
When you’re done enjoying your calm space, slowly and gently start to shift your attention back to the present moment, maybe by noticing the breath or the sensations in the space where you are sitting/lying.
Notice how your mind and body feel different now.

The Calm Space resource is a great way to help relax a tense body and quiet an overactive mind. It’s best to use this when you intellectually know you are safe, but you body and emotions cause you to feel unsafe. Do not use this resource if you are currently in a dangerous environment or one that requires alertness like while driving a car.

Resources and coping skills like this can help you manage between counseling sessions are while you are working on setting up counseling services, but they do not replace psychotherapy. If you are in need of crisis services or ongoing counseling help is available. If you have medical insurance, your insurance card will have a phone number on the back that you can call to find a counselor. You could also try doing a provider search on your insurance company’s website. Another resource for those with and without insurance in your county’s mental health board. A simple google search will likely help you find a phone number for them. You may also call my office at 513-217-5221. If I cannot help you myself, I will help you find someone who can!

5 years ago · Leah Fogt · 0 comments

Book Review: The 5 Love Languages

Originally published in 1995, Gary Chapman’s book, “The Five Love Languages: The Secrets to Love That Lasts” has become a very popular reading choice for couples looking to deepen, strengthen, and maintain the love that forms the foundation of their relationship. The subsequent editions of the book have been updated and the author has also written additional books applying the Five Love Languages to the unique needs and experiences of children, teens, and men.

Chapman identifies the Five Love Languages as:

Words of Affirmation
Acts of Service
Gift Giving/Receiving
Physical Touch
Quality Time

His premise is that we all give and receive love in different ways, but we can run into trouble in relationships if we are not “speaking the same language” as our partner. We can miss expressions of love from our partner if we’re not away of the way they say “I love you”, and we can be misunderstood just the same.

As a Baptist Pastor, Chapman’s presentation of the Five Languages takes a very Biblical and Christian slant, though his degrees in Anthropology clearly inform his work as well. Though the book has a “churchy” feel in a lot of ways, I believe non-Christian readers can certainly benefit from the book.

For those who find the book helpful, online resources on the Five Love Languages (including a really fun test you can take to identify your love language!) are available at www.5lovelanguages.com.

I give this book a B+.

Chapman gives practical advice that can be applied in everyday life, which is one of the primary things I look for in any self-help book. I love the specific instructions and guidance he offers of things to try, even in the most challenging of relationship dynamics (see Chapter 12: Loving the Unlovely). One recommendation Chapman encourages that I find essential for a healthy relationship (and I’m speaking as both a therapist and as a married woman) is prioritizing a regular date night. He even offers solutions for prioritizing time together when schedules and budgets are tight.

I do have some complaints about this book, however. While I feel very confident that Chapman has noble intentions, “The Five Love Languages” does lack attention to diversity. Chapman’s examples and recommendations reflect a strong bias toward the white Christian (and Protestant) heterosexual relationship. I suspect many non-Christians might be turned off or even discount what could otherwise be very helpful. Additionally, Chapman’s writing is only minimally trauma informed. His recommendations related to physical intimacy lack an awareness toward survivors of sexual trauma, and there is minimal consideration of dysfunctional power dynamics linked to domestic violence.

As with all self-help books, this cannot take the place of therapy (especially couple’s therapy), but it can supplement or even help identify areas to address with a therapist.

Chapman, G.D. (2015). The 5 love languages. Chicago: Northfield Pub.

5 years ago · Leah Fogt · 0 comments

Healing Together through Song

Photo Credit: Dayton Performing Arts Alliance

On April 7th I had the honor of participating in a very special community concert in Dayton. The choir I sing with at Incarnation Catholic Church in Centerville joined together with many other community choirs and music groups to put on a concert called “Unity through Harmony” with the Dayton Philharmonic Orchestra, directed by Neal Gittleman. The concert featured sacred music from around the world representing multiple religions, ethnicities, and languages. Some of the participating choral groups included the Dayton Jewish Chorale, Omega Baptist Church Choir, Ministerio de Música Hispano Nuevo Amanecer, the University of Dayton Ebony Heritage Singers, and the University of Dayton World Music Chorale. We performed at the Dayton Masonic Center to a large and enthusiastic audience.

At this special event we were able to celebrate diversity and a shared love of music. We learned to move to the music in new ways, sing in new languages, and form relationships with our neighbors of different religious backgrounds. At one of the rehearsals, I had a lovely conversation with some singers representing the Jewish community. We were able to draw interesting parallels between our two religions and learn about one another. It was a reminder to me that Truth can be found in connecting with strangers…who can become friends!

The concert itself was a moving experience, particularly in the pieces we performed after intermission when all the choral groups joined together in one massive choir. The fullness of sound when all those voices of different ages, backgrounds, ethnicities, and faiths sang as one ensemble made my heart swell with joy! I was encouraged to see such unity at a time when division in our country seems to be increasing. While there were times when the combined choirs sang in harmony, one of the pieces (One Voice by Ruth Moody, arranged by Neal Gittleman), closed in unison with the following moving lyrics:

This is the sound of one voice.

One people, one voice,

A song for every one of us.

This is the sound of one voice.

After the concert ended, and we all said our goodbyes, I found myself reflecting on the powerful experience I had rehearsing for and performing in this concert. The therapist that I am, I couldn’t help but think about the mental health benefits of what we had just experienced as a group of musicians, and more importantly, as human beings. It’s also no wonder then, that 32.5 million Americans regularly sing in a choral group (Chorus America, 2009).

In one of my favorite books on trauma treatment and recovery, “The Body Keeps the Score,” Bessel Van Der Kolk (2014) writes about the benefits of communal rhythm, theatre, and group song. He reminds us that humanity has used creative expression, especially music, “to cope with [our] most powerful and terrifying feelings” (p. 332) and that, “Collective movement and music create a larger context for our lives, a meaning beyond our individual fate” (p. 333). Throughout history, communities have used music to express, cope, heal, teach, and grow. We see this in examples such as Ancient Greek Theatre, the religious rituals practiced around the world, military drills, and cheers and songs at sporting events. During the Civil Rights Movement in the United States, group song encouraged growth and healing for the nation, particularly the well-known anthem, “We Shall Overcome.” Similarly, communal song and dance were integral parts of the Truth and Reconciliation Commission’s work in South Africa in 1996 as the country healed from the wounds of Apartheid. As Van Der Kolk states, “Our sense of agency, how much we feel in control, is defined by our relationship with our bodies and its rhythms. Our waking and sleeping and how we eat, sit, and walk definitely the contours of our day” (p. 331). So it’s no wonder we find relief and healing in movement and song.

In 2011, the Victorian Health Promotion Foundation in Australia published a survey and literature review highlighting the benefits of group singing for individuals and communities. The publication emphasized that findings in numerous studies show group song leads to increased self-confidence, empowerment, sense of wellbeing, and interpersonal skills. It decreases feelings of isolation, increases social capital, and fosters denser social and friendship networks. I’ve condensed some of the specifics of these findings below.

The truly beneficial impact of group singing continues to be reaffirmed, study after study. The positive social, personal, and functional outcomes of making music with others cannot be denied, especially in offering healthy meaningful activity and social connectedness even for those in adversity (Dingle, et. Al., 2013).

I can attest to the many benefits of group singing from both my personal experiences and those shared with me by friends, family, and clients. Even for those who claim they are “not musically inclined” group singing can bring such joy and togetherness.

I close with some poignant yet playful lyrics from an old school Sesame Street song (Rapso, 1971). This song has become a classic, covered by many artists and singing groups. I hope in encourages you to smile and lift your voice in song, friends!

Sing, sing a song
Let the world sing along
Sing of love there could be
Sing for you and for me.

Van Der Kolk, B. (2014). The Body keeps the score brain, mind and body in the healing of trauma. New York, NY: Penguin Books.

Gridley, H., Astbury, J., et. Al. (2011). Benefits of group singing for community mental health and wellbeing: Survey and literature review. Victorian Health promotion Foundation (VicHealth), Carlton, Australia.

Chorus America. (2009). How children, adults, and communities benefit from choruses: The Chorus Impact Study.Washington, DC: Chorus America.

Dingle, G. A., Brander, C., Ballantyne, J., & Baker, F. A. (2013). ‘To be heard’: The social and mental health benefits of choir singing for disadvantaged adults. Psychology of Music, 41(4), 405–421.

Acknowledgements:

Neal Gittleman, Dayton Philharmonic Orchestra

Dayton Performing Arts Alliance

Kevin Samblanet, Incarnation Catholic Church

5 years ago · Leah Fogt · 0 comments

Mental Health Month: #4Mind4Body

Mental health is essential to everyone’s overall health and well-being, and mental illnesses are common and treatable. So much of what we do physically impacts us mentally – it’s important to pay attention to both your physical health and your mental health, which can help you achieve overall wellness and set you on a path to recovery.

Did you know that Mental Health America (MHA) founded May is Mental Health Month back in 1949? That means this year marks MHA’s 70th year celebrating Mental Health Month!

MHA is expanding its focus from 2018 and raising awareness about the connection between physical health and mental health, through the theme #4Mind4Body. We are invited to join in exploring the topics of animal companionship, spirituality and religion, humor, work-life balance, and recreation and social connections as ways to boost mental health and general wellness. A healthy lifestyle can help to prevent the onset or worsening of mental health conditions, as well as chronic conditions like heart disease, diabetes, and obesity. It can also help people recover from these conditions. For those dealing with a chronic health condition and the people who care for them, it can be especially important to focus on mental health. When dealing with dueling diagnoses, focusing on both physical and mental health concerns can be daunting – but critically important in achieving overall wellness.

There are things you can do that may help. Finding a reason to laugh, going for a walk with a friend, meditating, playing with a pet, or working from home once a week can go a long way in making you both physically and mentally healthy. The company of animals – whether as pets or service animals— can have a profound impact on a person’s quality of life and ability to recover from illnesses. A pet can be a source of comfort and can help us to live mentally healthier lives. And whether you go to church, meditate daily, or simply find time to enjoy that cup of tea each morning while checking in with yourself – it can be important to connect with your spiritual side in order to find that mind-body connection.

Mental illnesses are real, and recovery is always the goal. Living a healthy lifestyle may not be easy but can be achieved by gradually making small changes and building on those successes. Finding the balance between work and play, the ups and downs of life, physical health and mental health, can help you on the path towards focusing both mind and body.

For more information, visit www.mentalhealthamerica.net/may.

5 years ago · Leah Fogt · 0 comments

“I Ask!” Sexual Assault Awareness Month 2019

The April marks the 18th annual Sexual Assault Awareness Month (SAAM) campaign. This year’s theme, “I Ask” builds on the idea that consent is a healthy, normal, and necessary part of everyday interactions. “I Ask” champions the power of asking — whether it be asking to hold someone’s hand, for permission to share personal information with others, or if a partner is interested in sex. It also highlights the importance of listening to and accepting the answer without pressuring someone to change their mind.

Working with survivors of sexual violence is a big part of my work as a Certified Trauma Practitioner, as sadly the problem is all too prevalent. In the U.S., one in three women and one in six men experienced some form of contact sexual violence in their lifetime. I am proud to offer EMDR Therapy as a highly effective, evidence-based form of psychotherapy that promotes healing and empowerment for survivors. Part of the healing process can including activism and awareness building, so I encourage all my clients, but especially those who are survivors of sexual violence, to join me in spreading the word about this year’s “I Ask” SAAM campaign.

Launched in April 2001 by the National Sexual Violence Resource Center (NSVRC), Sexual Assault Awareness Month is an annual awareness and prevention campaign observed in April and is coordinated each year with assistance from anti-sexual assault organizations throughout the United States. For more information on this year’s national campaign, visit www.nsvrc.org/saam.

Consent can be confused or complicated with one partner of a relationship holds more power than the other. It is important to be aware of how balance or imbalance of power can impact healthy intimacy in relationships. There are ways to make sure your partner feels comfortable communicating their needs. As a part of the “I Ask!” campaigne, here are some suggestions from NSVRC about power and consent that can be helpful in navigating relationships with love and respect.

Smith, S. G., Chen, J., Basile, K. C., Gilbert, L. K., Merrick, M. T., Patel, N., … Jain, A. (2017). The National Intimate Partner and Sexual Violence Survey (NISVS): 2010-2012 state report. Retrieved from the Centers for Disease Control and Prevention, National Center for Injury Prevention and Control: https://www.cdc.gov/violenceprevention/pdf/NISVS-StateReportBook.pdf

5 years ago · Leah Fogt · 0 comments

National Child Abuse Prevention Month

April is National Child Abuse Prevention Month. The theme this year is “Strong and Thriving Families.” This month and throughout the year, we have the opportunity as individuals and organizations to play a role in making our community a better place for children and families. By ensuring that parents have the knowledge, skills, and resources they need to care for their children, we can help prevent child abuse and neglect by creating strong and thriving children, youth, and families in our communities.

Research shows that protective factors are present in healthy families. Promoting these factors is among the most effective ways to reduce the risk of child abuse and neglect. The factors are:

Nurturing and attachment
Knowledge of parenting and of child and youth development
Parental resilience
Social connections
Concrete supports for parents
Social and emotional competence of children

April is a time to celebrate the important role that communities play in protecting children and strengthening families. Everyone’s participation is critical. Focusing on ways to connect with families is the best thing our community can do to strengthen families and prevent child abuse and neglect.

In support of these efforts, the U.S. Department of Health and Human Services’ Children’s Bureau, Office on Child Abuse and Neglect, its Child Welfare Information Gateway, the FRIENDS National Center for Community-Based Child Abuse Prevention and over 30 national prevention partners have created 2019 Prevention Resource Guide: Strong and Thriving Families. The resource guide, designed for service providers who work throughout the community to support families, is available online at https://childwelfare.com/topics/preventing/preventionmonth/resources/resource-guide/.

Another really helpful resource offered for families to build healthy connections and enhance parent-child relationships is the National Child Abuse Prevention Activities Calendar. It can be found in both English and Spanish at https://www.childwelfare.gov/topics/preventing/preventionmonth/spread-the-word/activity-calendars/.

5 years ago · Leah Fogt · 0 comments

What’s with the giraffes?

One of the first things people notice when they come in my office for the first time is the series of three paintings of giraffes on my wall. Many have asked, “Leah, what’s with the giraffes?” I LOVE to share the answer to that question.

There’s no doubt that giraffes are a source of inspiration for many people. They show up in art, literature, children’s toys and books, music, and mascots. Their graceful and majestic appearance captivates the eye and the mind, and their endearing expressions draw us in. For many, giraffes symbolize welfare and happiness. Often referred to as “Africa’s gentle giant”, giraffes represent cooperation, resourcefulness, intuition, and patience. Due to their height and long, elegant necks, they are frequently used as symbols of vision, perception, and the elevated mind.

Giraffes, particularly in their various stages of development, can illustrate the stages of recovery, and that is precisely the meaning I wanted to convey when I selected this art for my office. Each of the three giraffe paintings in my office is intended to depict a phase of healing or recovery. For the sake of this explanation, I will discuss the paintings in the context of recovery from addiction, however the concepts certainly can translate to healing from other forms of trauma or adversity.

The first painting depicts a baby giraffe with its mother, and it represents the beginning of the recovery process. Baby giraffes are born after 14 months gestation, and delivery typically occurs while the mother giraffe is standing. This means Baby drops about six feet, crashing down head-first into a new, scary, and dangerous world. The fall does not hurt Baby, but forces causes him to the first deep breath of life. Not too long after delivery, the baby giraffe begins to test out his body, walking on long, gangly legs with knobby knees and a wobbly gait. Baby is very vulnerable at this stage. In the wild, predators like lions, leopards, and hyenas are a threat to giraffes, especially calves that don’t yet have the strength or awareness to protect themselves. So this means Mama Giraffe (and often times other females of the herd) look after the little ones, providing protection and guidance.

Acrylic on canvas, Amy Jacomet, 2018

To me the calf parallels the experience of individuals who are newly sober. Even though they may believe that sobriety is good and desirable, sober living is a scary thing because it’s new or even unknown. In the early stages of recovery, we need the support of safe and trusted people to help us, guide us, and even offer a little protection. Supportive family members, AA sponsors, counselors, and trusted friends can offer the much needed encouragement to help us through the scary and vulnerable beginnings of recovery. We also sometimes need a protected environment like a sober living house, treatment program, or new housing arrangements as a part of relapse prevention. Just like the baby giraffe is not helpless (remember Baby gets up and walks very soon after delivery), in early recovery we must begin by taking action toward change. This can look like joining a 12-step fellowship, participating in an Intensive Outpatient Program (IOP), and changing up our habits to limit our exposure to the people/places/things that can lead us to use.

The second painting in the series depicts the juvenile giraffe, or as I like to call him, Junior. By now he has grown larger and stronger. He moves with more confidence and can run, reach, and explore. He has learned some things about the world around him like who is friend and who is foe, where there is safety and where there is danger. With this growing strength and confidence comes a little curiosity and even some boldness. Junior begins to stretch, reach, and try new things – he’s learning to “stick is neck out”, as they say. Sometimes Junior might get a little too bold and find himself in some sticky situations that could require the help of the older, wiser, or more experienced members of the herd. (Actually, Google tells me a group of giraffes is actually called a “Tower.” Very apropos.)

Acrylic on canvas, Amy Jacomet, 2018

To me Junior reflects a lot of the experiences that go along with middle stages of recovery. By this point we may have a few months or even a year (plus) of sobriety behind us. We’ve identified triggers, overcome some cravings, and begun to establish habits that support continued sobriety. We might be more than familiar with the 12 steps and have a growing number of effective coping skills and resources to help us manage when life gives us challenges. There is still danger at this stage though. Sometimes, like Junior, we get a little too bold and take chances that can compromise our recovery. It’s important to stay self-aware and have accountability to others (like an AA sponsor) to help us stay on track or get back on our feet if we slip up.

The third painting is of the fully grown, adult giraffe. I like to call him Dude. The mature giraffe is fully developed, strong, and aware. He had gained a lot of experiences that inform his decisions, keep him safe, and help him thrive. Dude has strong muscles, and he moves with grace and efficiency. He knows how to navigate his world and is able to find food and water to help keep him well. When Dude encounters a problem, more often, than not, his instincts serve him well. Giraffes, even fully grown, are still prey, so Dude has to remain aware and pay attention to his surroundings. While he is self-assured and resourceful, he knows he is still vulnerable. Hungry predators are still after him, so he can’t let himself become overly confident.

Acrylic on canvas, Amy Jacomet, 2018

The adult giraffe shares a lot of similarities with an individual who has been sober for an extended period of time. In order to achieve years of sobriety, we have learned a lot about ourselves. We are more self-aware and resilient than before. Like Dude, we are skilled and equipped to handle many of the challenges that everyday life throws our way. We have instincts, knowledge, and reliable resources. But just like a mature giraffe, we must remain alert and aware of potential dangers. We must be on the watch for threats to our sobriety and make daily efforts toward relapse prevention. Too much confidence can land us in precarious situations.

Recovery from addiction is not the only way to relate to the giraffes. Certainly we can all relate to the process of growth and healing. The dynamics of healing from just about any adverse life experience can be reflected in this metaphor. Getting through a painful breakup, recovering from a severe illness or injury, moving to a new school/job/town, grieving, and so many of life’s challenges take on a similar progression.

My invitation to you is to reflect on these three paintings and their messages. Which painting do you connect with the most at this point in your life? How can you use that awareness to help you be health, safe, and fulfilled?

A Message from the Artist

The three giraffe paintings are the work of artist and writer Amy Jacomet from the Miami Valley. You can find some of her commissions on display at Dayton Children’s Hospital. A courageous woman with a strong sense of spirituality, Jacomet shares her faith through her art. Here is a bit of her story:

Amy Jacomet, Artist and Writer.

“A type 1 diabetic at age 10, I found myself blind, with kidney failure and desperately needing an organ transplant at age 26. By 28, I received two healthy new organs and had regained some of my sight; however, I was left with the inability to see colors correctly.

I went back to my roots of art many years after that and took to painting. At that time, I wanted to find a way to glorify God through my work. He had shown me so much love through my valley and I wanted to return that love to Him.

After a quick prayer and creating my first painting, I heard Him say that He wanted His messages on the back of my work. I didn’t know what that meant until He gave me my first message and then placed it in the perfect person’s hands.

Since then, I have been creating pieces for Him to show this world His great love.

He has used my “inability” to see colors and detail to show His ability. I have felt so honored and blessed to be on this amazing journey with Him.”

Below are the messages Jacomet inscribed on the back of each of the giraffe paintings.

A journey awaits you. Do not be afraid to step into the unknown or unseen. Instead, know that I have already gone before you, and I am patiently extending My hand to pull you up out of your debris. The past is the past and you are no longer bound to it. Be of good courage and take the first step. I promise I will be by your side. I am leading you to a land of prosperity, so take My hand, child, and allow Me to be your guide. I know you are fearful, and I know you feel unsure. But know that I would not call you out of your dry and desert land if I didn’t have a plan and a purpose. You were created for great things. Believe these things I say to you. You haven’t yet seen your best days. They lie ahead. Now venture out and take this journey with Me. I promise you will not be disappointed. I have so much ahead of you as you draw near to Me. Take one step at a time. I promise you will get there. Take that first step. I am waiting to embrace you in My loving arms and show you the person you were created to be. Trust Me. I have you.

You’re experiencing so many new things and being tested in new situations and circumstances. Keep your eyes focused on Me like never before. Allow me to lead you on the path to the mountaintop. You’ve exited the valley and are growing by leaps and bounds, but do not forget about Me and all that I have done for you. I am still working My will and purpose for your life, shaping you along the way. Allow Me to mold you. Allow Me to show you the way to your victory. You will conquer all. Just be patient and do not rush ahead. There is a time and place carved out especially for you. It has been set aside and you have been set apart. Be patient in your process and see what I can and will do in and through you. You will be in awe when you see My plan unveiled before your eyes. Trust Me.

You are bold and courageous, strong and enduring. You have shown great perseverance on your journey. Taking on battle after battle and conquering all that has tried to rise up against you. You have overcome and come to a place of victory. Be very proud of what you have accomplished. You have refused to give up and met every obstacle placed before you with great courage. You didn’t give up when times got tough. Even when you’ve been knocked down, you’ve gotten back up and continued on the path that has led you to success. Congratulations. Be very proud of who you’ve become. Be very proud that you have withstood the test of time. What was once a valley for you has now become a testimony. Never forget where you came from, as it will keep you humble, but always look toward your future. It is so bright, and you are going to embark on many amazing things and opportunities. Always see yourself as I see you. When you look in the mirror, be grateful for you position in life. When I place others on your path, use your discernment and seek My face in knowing who and how to help. I have brought you through this journey for a reason and a purpose. You have not been forgotten. You will be honored. Keep walking forward with your eyes on Me, and know that I hold your destiny in the palm of My hand. I will never let you down.

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What’s with the giraffes?

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A Message from the Artist

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