Extension Events

Do you have your pencil or calendar out?  Today I’ll be giving you an Extension Events listing for Teton County, and, of course, we invite our surrounding areas to take part.

First up, this Saturday, August 26 is the MSU Innovation Road Show:  Sharing Innovative Ideas One Town at a Time.  A group of seven PhDs from MSU will be speaking at this FREE event at 12:30 p.m. at the Stage Stop Inn.  The event will be completed around 2:30 p.m.  Topics range from driverless cars, grain genetics, tiny houses, Asian history, Native health, nanotechnology and invasive plants.

Next in the line-up of FREE educational offerings are the Small Business Webinars. These webinars are scheduled the first Thursday of every month at 11 a.m.  The first class is on Understanding Credit Card Processing for Businesses.  This class was developed in direct response to a request from a Teton County business owner.  The webinars are free and will last 30 minutes.  There is a chat room for questions and answers during the live webinars.  They will be recorded and posted online.  Go to www.msucommunitydevelopment.org/smallbusiness.html to learn more.  Questions can be sent to commdev@montana.edu.  For the first webinar on Thursday, September 7, we will be hosting a group viewing in Choteau at the library.  Business owners can come together to learn, not only from the webinar, but from each other.  Again, these webinars are free and can be viewed from your computer or device or you can join us Sept. 7 at 11 a.m. at the Choteau Library.  Other webinars on the schedule so far are October 5 at 11 a.m., Getting Your Small Business Online, and November 2 at 11 a.m., Developing Your Story: A Foundation for Funding.

Mark your calendar for October 3 to be in Choteau from 9 a.m. to 4 p.m. for Leading Local. 

 The Leading Local program will focus on personal leadership skills, board member engagement and organizational management. Board members and staff will come away feeling better prepared to serve on a board, council or committee. They will recognize the components of an effective meeting and have a good understanding of different personality styles and how to work effectively together. Participants will learn about tools to increase participation on boards, board member engagement and recruitment strategies for high potential board members. The class will include Real Colors Personality Inventory and Emotional Intelligence, Energizing Your Organization and Engaging Your Board, plus more!  The class will be taught primarily by Dan Clark of the MSU Extension Local Government Center.  This class is being provided FREE to the public by our generous sponsors, MSU Extension in Teton and Pondera Counties, 3 Rivers Communication, City of Choteau and the Stage Stop Inn.  Registration is appreciated and can be made by contacting MSU Extension in Teton County at 466-2492 or teton@montana.edu. 

But wait, there’s more!  On October 4, Dan Clark will teach a Board Training class from 6-9 p.m. at the Stage Stop Inn, again, FREE to the public with the same generous sponsors as the Leading Local class.  Anyone who serves on any board in our area or is thinking about serving on a board should take this highly informative, engaging class. MSU Extension in Teton County at 466-2492 or teton@montana.edu. 

We have some upcoming wellness classes, too!  In conjunction with the Teton County Health Department, MSU Extension in Teton County is offering the Living Life Well with Chronic Conditions and Diseases Class.  Classes will be on Mondays from 6-8 p.m. at the Choteau Library starting on September 11 and running through October 16.  Instructors for the class are Glenn Deuchler, Betty Lou Deuchler and me, Jane Wolery.  Registration is required and the series costs $20.  Call 466-2462 to register. 

And, that’s not all … We are excited to be teaching the YAM – Youth Aware of Mental Health class to ninth grade students in Fairfield in September and October.  YAM is a mental health resiliency program that, when tested in Europe, provided the best evidence for preventing suicide attempts and suicidal thoughts in adolescents.  The class, taught by Jane Wolery and Luke Coccoli, gives basic mental health information, coping skills and emotional intelligence training, problem-solving and positive peer relations. 

Wolery is also looking forward to providing a class call Teen Time and Tension Tips on September 6 for the Dutton-Brady youth at the Dutton Park from 6-8 p.m.

We have a few more things to pin down in our September and October calendars, but for now, that is our Extension Events update.  We hope to see you participating in one of the many Extension offerings in the upcoming weeks! 

Jest for the Health of It

When was the last time you had a good laugh -- one of those deep belly laughs, a laugh that used your whole body, from the doubling over with amusement to tears running out of your eyes?  If you cannot remember, I hope you’ll make a point to find something particularly humorous today, because laughter is good for you.  I’ll spare you the reading of several journal articles, but give you the conclusions to two different studies I perused.  One study was on depression, cognition and sleep of an elderly community and the other was on depression, quality of life, resilience and immune response in cancer survivors.  Each study concluded that laughter is good medicine.  Laughter therapy is useful, cost-effective and has positive effects on depression, sleep and insomnia.  One study concluded that laughter therapy may be an effective nursing intervention as it improves quality of life and resilience. 

Laughing can also be great for social bonding.  One of my recent good laughs was with my daughters.  I was telling a story of something I thought was superbly funny and as I told the story, the thought was still tickling me, so I periodically had to stop talking as I was consumed with laughter.  Then, when each of my daughters started to understand what had amused me so, they each laughed as heartily, if not more so, and there we were laughing and laughing at the kitchen counter.  My oldest daughter laughs with such enthusiasm her whole face is consumed in the task, which, when you observe it just makes you laugh even more.  Apparently, this is inherited.  I told her the next day part of what made the story so funny was her reaction.  I told her I was laughing as much because she was laughing as because of how funny the story was.  She just looked at me, deadpan, and said, “Same.” And, then, with a twinkle in her eye admitted that my laughter was so funny it made her laugh all the more.  With her sixteen-year-old style, she said, “Your story wasn’t nearly as funny as you were.”

Our family fit of laughter was probably good, not only for our relationships, but also for our physical and mental health.  Laughter can increase blood circulation, raise your heart rate in a good way and work your abdominal muscles.  Think of it as inner jogging for the body!  Laughter lowers levels of stress hormones, releases endorphins and lowers blood pressure.  It enhances creativity, problem solving, and fosters harmony.  Laughter is a natural internal tranquilizer with no known bad side effects!

You need to figure out your own humor enjoyment, whether that is reading cartoons, reading or telling jokes, playing small practical jokes (where no one can get hurt), telling funny stories, watching videos or playing gags on friends or family.  What I find truly humorous are the stupid things I do.  One day, in an attempt to carry too much out of my office to a class, I got wedged between the wall and the desk.  As I hit both and got stuck, I happened to look up in surprise and catch my reflection in a mirror.  The look on my face was hysterical and it became obvious that it was ludicrous of me to even think I could have made it through that space with that much stuff.  Then I thought how I might have looked to anyone else and I started laughing so uproariously that my co-workers came to check on me.  I tried to explain, through the laughter, but the moment was missed on them! 

I also think my own sense of humor has either been influenced by genetics or environment.  My dad and grandpa were both famous for hiding somewhere unexpected and scaring people.  In fact, my dad would recall stories of taking people by surprise with such delight.  Two of his famous sneak attacks gave him pleasure for years.  The fun in his style caught on with me somehow and I’ve been known to plan similar attacks.  One year at 4-H camp, I was in the lodge and shutting things down for the night when I saw that one of the chaperones was headed toward the lodge.  With the lights off, I crawled over to the door to remain undetected, crouched, and waited quietly.  As he came in, I saw he had on shorts, so I just reached out and rubbed my hand lightly on his ankle.  You should have seen his reaction!  When he got over it, he was laughing as much as I was.  One night at my house, one of the girls got me by surprise and couldn’t have done so more beautifully.  After the initial adrenal rush of the scare, it was as funny on the other side of the humor equation. Plus, I was truly proud. They had thought quickly to take advantage of a situation and get me back for several times I’ve spooked them. We laughed and laughed.

Michael Pritchard is credited with saying, “You don’t stop laughing because you grow old.  You grow old because you stop laughing.”  March 22 is National Goof Off Day – who knew?  It was probably some clown who came up with that idea!  I’d suggest thinking of some great things to do that day, but more importantly, try to find something humorous today.  There have been dozens of studies on laughter, but I suggest you conduct some of your own informal research anyway – jest for the health of it!

Depression: What’s the hook?

When we teach the Powerful Tools for Caregivers class, one of the assignments for caregivers is to make an action plan to do something they enjoy each week.  Sometimes when we care for others, particularly in long-term caregiving situations, we can “lose ourselves” in the process.  The focus is so much about the other person that slowly parts of us erode away.  One of my colleagues tells about a caregiver who had “lost herself” for so long that she could not even remember anything that she enjoyed.  My colleague prompted the participant, “Did you ever do any crafts?  Sewing, knitting, crochet?”  As it turned out, the woman used to enjoy crocheting.  The instructor asked her to use crocheting as her action plan for enjoyment.  The woman balked.  She didn’t think she could do that.  In a stroke of inspiration, the teacher said, “Do you think you can either find or buy a crochet hook sometime this week?”  Sometimes, you just have to start somewhere.  

Graphic used under license agreement from PresenterMedia.com

As it turned out the caregiver found her crochet hook, and with it she found some skeins of yarn.  Eventually she found a few minutes to start crocheting.  Before she knew it, she was taking a bag of crocheting supplies with her to her husband’s medical appointments.  She still enjoyed crocheting!  When she found the crochet hook, she started to find a little part of herself that she had lost along the way.  

Sometimes depression can be a slow losing of yourself or a lack of joy and enjoyment. I have been reading about depression and one author suggested finding four things you can enjoy each day.  I think of the woman and the crochet hook.  When you are truly depressed, finding one thing may seem daunting.  A booklet from the National Institute of Health, explains that depression affects different people in different ways.  Depression is a real illness that is treatable.  And, if you have depression, you are not alone.  According to a Center for Disease Control site, during 2009–2012, 7.6% of Americans aged 12 and over had depression (moderate or severe depressive symptoms in the past 2 weeks). Depression was more prevalent among females and persons aged 40–59.

Loss of interest or pleasure in hobbies and activities is just one of the signs of depression.  A persistent sad or empty feeling, along with feelings of guilt, worthlessness and helplessness can be signs of depression.  Decreased energy and difficulty concentrating or sleeping are also symptoms and are worthy to note, particularly when these symptoms stretch out over several weeks.  Depression not only affects mood, but also cognitive abilities and can manifest in physical symptoms.  

There are many components that play a factor in depression, as well as multiple types of depression.  Depression can be different throughout the lifespan.  While there is much to study and learn about depression, one of the most important things to know is that depression is treatable.  The treatments may be as varied as the individuals who have depression.  I met a person once who even used an app on his phone to assist his mental health.  More commonly, though, treatment for depression includes medication or one of several types of therapies, or a combination of medication and mental health counseling therapies.

If you feel you have been dealing with depression, be sure to consult with a medical or mental health professional to see what therapies and/or medications might be recommended for you.  As well, there are some other things you can try.  Being active and exercising can provide a huge mental boost.  Spending time with others can be an uplifting activity.  Doing something good for someone else can go a long way to make you feel better.  Of course, doing something you enjoy or used to enjoy is particularly important.  

If you are feeling depressed, you need to find your “crochet hook,” whatever that positive thing might be in your life.  Like a string of yarn, you may feel unraveled or knotted up, but seek help until you find the pattern that works for you and your depression.  

The links below may be the hook you need for help:


Depression and College Students
Bipolar Disorder in Children and Teens
Bipolar Disorder
Depression
Depression in Women

Resources from MSU Extension:


Depression: What You Should Know
Fifty Stress-Busting Ideas for Your Well-Being
Handling Challenging Times
It's Your Choice: Decision Making and Goal Setting
Managing Anger for Better Health and Relationships
Understanding and Managing Stress
Understanding Grief and Loss After Death

Build the Bridge to Connect People

Build a Bridge to Connect People

Graphic used under license agreement from PresenterMedia.com

When I attended a recent training on youth in crisis, the instructor spoke about suicide. Because of my degree in counseling, I was not surprised to know that Montana ranks very high in suicide rates.  What did surprise me, though, was a statistic that in the United States in 2012, middle-aged people (45-64 years) had the highest rate of suicide, followed by the elderly (64 and older) and then the young.  Men over the age of 65 have a rate of suicide that is nearly seven times higher than that of women over age 65.  The statistics startled me and compelled me to study further.

As it turned out, the Town and Country Homemakers group in Dutton, who I’ve had the pleasure of working with several times a year for nearly two decades, were looking for an educational program for their March meeting.  I quickly volunteered to teach on the topic of seniors in crisis and suicide in the older population.  

I often find myself as much the student as the teacher with this wonderful group.  Their role call for the meeting was to tell about a time when they were struggling and someone helped them.  Years of life experiences poured out, with the critical message that each crisis passed and someone had been integral in pulling each of them through a dark point in their lives.  The group then went on to their business meeting, some of which involved purposefully considering others who might need company or correspondence.  It seemed one of the main goals of the meeting was to provide points of connection with those who might need it.  It warmed my heart, because the lesson I had prepared included statistics about suicides, signs for suicide and successful prevention of suicide. According to the Montana Strategic Suicide Prevention Plan 2015, one of the suicide risk factors in the elderly includes social isolation and loneliness.  This community-minded group was already working on their own prevention plan.  They gather each month.  During every meeting there are announcements about other community events.  They plan activities to look forward to as a group.  They make an effort to connect to others who might find themselves isolated or going through a rough transition.

Some of the other risk factors for suicide among the elderly include bereavement, perceived poor health, undiagnosed depression, major changes in social roles such as retirement or moving, and financial insecurity.  Also, physical illness, particularly uncontrolled pain, contributes.  However, very few (2-4%) elderly people who complete suicide have been diagnosed with a terminal illness at the time of their death.  

Some of the factors that protect people from suicide include social activity, established social support network, pets and restricted access to lethal means.  In Montana, 63 percent of suicides are from firearms – a particularly lethal means.  It is suggested to have firearms locked and to also have trigger locks.  I’ve heard the recommendation that ammunition and firearms be housed separately.  Anything to make it more complicated or take more time can create a preventive barrier.  Sometimes a delay of even two minutes is enough for someone to change their mind or to have their attempt interrupted.

There are often warning signs before a suicide attempt.  When someone says he should just kill himself or if she talks about ways to kill herself, it is called ideation.  Pay particular attention if a person is unusually focused on death, dying or suicide or if they are unusually seeking access to firearms or pills.  Any time someone expresses that they are considering suicide, it should be taken seriously.  Increased alcohol or substance abuse can be a warning sign.  Starting to give things away or neglecting to take care of themselves or their own hygiene are signs.  Withdrawing from friends and isolating themselves are also signs of concern.  

A way of offering hope is through QPR.  QPR is a technique to offer hope and stands for Question, Persuade and Respond.  In the same way that CPR can keep the heart beating and the blood circulating, using QPR for someone close to suicide can be lifesaving.  It is a very direct approach.  If you suspect or are worried about someone contemplating suicide, ask directly, “Are you thinking about killing yourself?”  You can provide a softer lead, if you want, acknowledging your observations, “You have seemed pretty upset and miserable lately.  Sometimes when other people get to that point, they wish they weren’t alive.  Are you feeling that way?”  Avoid anything judgmental.  It is critically important to remember, this is about them, no matter how you might be impacted.  If they are at the point they are considering suicide, you need to park your own feelings.  How they feel and what they are thinking should drive the conversation.

If they answer that they are thinking about suicide, persuade them to stay alive.  They are considering suicide as a solution.  Find out what the problems are.  Validate their feelings.  Try to really understand, and offer hope in any form.  Ask if you can get them some help.  Even your time listening to their problems is likely to be helpful and hopeful for them.  You may even persuade them to postpone any suicide decision until they have tried some other potential solutions.

Imagine the despair that a person must feel when they reach a point that they are considering ending their life.  They may feel helpless, so the next step is to refer them to help.  It is best if you can take the person directly to help, whether the emergency room, a counselor, clergy or police.  You can also get a commitment from them to accept help and start making the arrangements for a time in the very near future.  If neither of the first two options work, try to get a promise for them to schedule time with a therapist and to not attempt suicide.  

At the Golden Gate Bridge, a site of many suicides and attempts, officers are trained to spot potential jumpers.  One officer has had particular success intervening and has persuaded more than 200 people to reconsider.  His technique is much like QPR.  He asks how they are feeling, and I suspect he is particularly skilled in listening and reaffirming.  He asks them about their plans for the next day.  If they don’t have one, he helps them make a plan for tomorrow, which, in a way, is asking them for a commitment to their plan for tomorrow.  

While many of us are not specially trained to look for signs of suicide, many of us can still build the bridge to human connection.  Sometimes an act as small as a smile can be a huge acknowledgement, and a heartfelt conversation can be a lifeline.  As the women in the Town and Country Homemakers know, connection can make the difference.

Click on any of the links below to connect to more information.

Here are some resources from MSU Extension:


Handling Challenging Times

Understanding and Managing Stress

Helping Friends Cope with Financial Crisis

Depression: What You Should Know


If you are in crisis and want help, call the Montana Suicide Prevention Lifeline, 24/7, at 1-800-273-TALK
(1-800-273-8255).  Reach out to someone.  There are people in your life and in your community who have their hearts open and want you to live.  

Graphic used under license agreement from PresenterMedia.com

The following resources were curated by Montana Department of Health and Human Development and can also be found on their website.

2014 US Suicide Data

2015 Montana Youth Risk Behavior Survey - Suicide Report

A Manager’s Guide to Suicide Postvention in the Workplace

A Prioritized Research Agenda for Suicide Prevention

Addressing Suicidal Thoughts and Behaviors in Substance Abuse Treatment (SAMHSA)

After an Attempt

• A Guide for Taking Care of Your Family Member After Treatment in the Emergency Department
• A Guide for Taking Care of Yourself After Your Treatment in the Emergency Department
• A Guide for Medical Providers in the Emergency Department Taking Care of Suicide Attempt Survivors

After a Suicide Toolkit for Schools

Altitude and Suicide

Assessment of Suicide Risk using C-SSRS (please watch training video before using scales)

Bullying and Suicide Prevention- SAMHSA Webinar

Depression Management Tool Kit

Emergency Departments:  Caring for Adult Patients with Suicide Risk

Handbook for Recovery After a Suicide Attempt

Jail Suicide Study - 20 Years Later

Let's Talk Montana

• Let's Talk Billings
• Let's Talk Miles City

Means Reduction and Suicide

Media Guidelines for the Reporting of Suicide

Montana Strategic Suicide Prevention Plan-2013

Preventing Suicide: A Toolkit for High Schools

Preventing Suicide by American Indians

Primary Care Guidelines in Assessing Suicide Risk in Veterans

SAMHSA Suicide Prevention Toolkit for Senior Living Communities

Skills and Support for Coping with Suicidal Thoughts

Social Programs that Work - Good Behavior Game

SOS Flyer

State Suicide Plan

Suicide & Bullying

Suicide in Montana Handout

Suicide Mortality Review Team

• 2014 SMRT Final Report 
• Montana Code Annotated 53-21-1107 -  Montana suicide review team
• Suicide Mortality Review Team

Suicide Prevention: A Toolkit for High Schools

Suicide Prevention Toolkit For Rural Primary Care Providers

Suicide Prevention Resources for LGBT Youth

• Leader's Guide for Suicide Prevention amo`
  
  
  
  ng LGBT Youth Workshop
• Packet of Handouts for Suicide Prevention among LGBT Youth Workshop
• Suicide Risk and Prevention for LGBT Youth
• The Trevor Project

Suicide Survivor Handbook

Talking to Children About Suicide

Tools for Primary Care

• Basic scoring guide for Clinicians
• PHQ - Questions
• SAFETY Plan Template
• Safety Planning Guide
• Safe-T Protocol with C-SSRS

Warning Signs of Suicide

Warning Signs Poster

Youth Suicide Prevention Video

Zero Suicide