2014 Mutual Theme

The 2014 Mutual theme applies to all of us. Listen to this beautiful song and share its message with those around you.

At our Stake Women's Conference, President Lloyd challenged us to study the words of Moroni 10:32 - “Come unto Christ, and be perfected in him, and deny yourselves of all ungodliness” and make them part of our lives. He also asked us to use this scripture in our homes and teach our children the truths that it contains.

Winter Walking Tips

Just in case we get some much needed snow in the next few days, here are some winter walking tips to avoid serious injuries:

• Move your feet ever so slightly apart as you walk, for more balance.
• If the area is really slippery, bend your knees slightly as you walk.
• When walking down a slippery slope, walk sideways, but do not cross one foot over the other. Bend your knees slightly.
• Protect your dominant arm so if you fall, you won’t be fully bracing with it. You can do this by grabbing on to the lapel of your coat or using that hand for carrying.
• Be especially careful when exiting trains, buses, or cars.

If all else fails - walk like a penguin!

Be Content

Finding Peace in an Overwhelming World

How can you find true peace and comfort when change and confusion in the world becomes overwhelming? You can find solace by turning to God in prayer. Learn how the words from the hymn 'Abide with Me' can strengthen you during times of despair.

I've Not Forsaken You

Following are words from a song written by Carrie Maxwell Wrigley of the Willow Canyon 8th Ward. It was today performed at our Stake Women's Conference. As a Relief Society Presidency, we pray the truth of the words will bring comfort on difficult days.

I'VE NOT FORSAKEN YOU

I've not forsaken you; I've not forgotten you;

I've not abandoned you, or those you love.

I know the tears you cry; the whispered question "Why?"

I hear your every sigh from here above.

Even in the face of seeming disaster, 

Even when all hope seems to fail,

Even when the fist of the world strikes hard, 

Know, my child, that all is well.

I know it's hard to see through thick adversity.

Hold on and trust in me, and you will not fall.

I hold you in my hand, upon my rock you stand,

And there's so much I've planned that you don't know of.

So even in the face of seeming disaster,

Even when your strength seems to fail,

Even when the fury of hell strikes hard, 

Know, my child, that all is well.

I've not forsaken you; I've not abandoned you;

For I have taken you into my very heart.

The tears you cry today will be tears of joy someday

And all along the way, that promised joy will start,

If you remember...

I've not forsaken you, I will stand by you;

I'm here to comfort you; I've not forsaken you.

Six Ways to Get Your ZZZs

Adequate sleep helps us to be more productive in every aspect of our lives and is especially important in tasks such as driving. When we feel well rested, we have more energy to enjoy life’s pleasures and to recover from stressful situations. We are also less vulnerable to infection and other illnesses. Because our ability to make good decisions is enhanced when we are alert, it is essential that we take care of ourselves, and that begins with a good night’s rest.

If you have trouble getting the rest you need, you are not alone. One study I’ve reviewed shows that half the people surveyed were sleep deprived. Why? One of the many reasons is insomnia, which means you have trouble falling asleep, staying asleep, or both. Insomnia is considered chronic when it persists three weeks or more. As a clinical specialist in psychiatric nursing, I counsel many who suffer from insomnia to try the following:

1. Keep a regular sleep schedule. As much as possible, go to bed and arise at set times to develop a regular sleep-wake rhythm. This advice is emphasized in Doctrine and Covenants 88:124 [D&C 88:124]: “Retire to thy bed early, that ye may not be weary; arise early, that your bodies and your minds may be invigorated.” In that verse we are also reminded not to sleep longer than is necessary. How much sleep do we need? It depends on the individual, but the following are general guidelines: children, infancy through childhood, about 10 hours; adolescents, about 9 hours; adults,  7 to 8 hours. The elderly, who often experience less-efficient sleep at night, require more daytime naps than other adults. Whatever your age, sleep only as needed to feel well rested. Oversleeping disturbs regular sleeping patterns, making it harder to fall asleep at night. On the other hand, if you are sleep deprived, get additional sleep; then return to a regular sleep routine.

2. Try a short “power” nap if it’s difficult to stay awake in the day. Doze for a few minutes, whatever works for you, but keep it less than an hour. Naps are beneficial if you can go to bed at your normal time and sleep soundly.

3. Relax, and reduce distractions in your bedroom. Develop a relaxing routine before bedtime, such as reading a book or taking a bath. Then avoid sleeping with a light or distractions such as TV, which can prevent you from achieving the deepest level of sleep. Also, limit “nonsleeping” activities, such as work-related tasks, in your bedroom, as they can hamper you from “shutting off your mind” when you’re trying to fall asleep.

4. Exercise daily. Consistent exercise can help you sleep more soundly. But avoid strenuous exercise within two hours of bedtime.

5. Avoid going to bed hungry or overeating at dinner. A light snack may help you fall asleep and may prevent hunger pains during the night, but avoid overeating, since this can make falling asleep and staying asleep more difficult. Indigestion may also wake you up during the night.

6. Never try to sleep. If you have not fallen asleep within 10 to 20 minutes, get up and do a relaxing activity, something to take your mind off of trying to fall asleep. You may need to arise and return to bed a few times before your body naturally falls asleep. But staying in bed, watching the clock, and forcing yourself to get some rest will only prolong the time it takes to doze off.

~Florence Fairbanks, Forestview Ward, Salt Lake Grant Stake

To learn more: Six Ways to Get Your ZZZs

2014 Stake Women's Conference

Please join with us this Saturday for a remarkable event.  All women, 16 years and older, are invited to attend. Bring your neighbors, friends, and family. Especially bring those you visit teach. See you there!

Children's Mental Health Issues

Young people can have mental, emotional, and behavioral problems that are real, painful, and costly. When unaddressed, these problems can take a toll on families as well as our schools and communities.

The number of young people and their families who are affected by mental, emotional, and behavioral disorders is significant. It is estimated that as many as one in five children and adolescents may have a mental health disorder that can be identified and require treatment.

Mental health disorders in children and adolescents are caused by biology, environment, or a combination of the two. Examples of biological factors are genetics, chemical imbalances in the body, and damage to the central nervous system, such as a head injury. Many environmental factors also can affect mental health, including exposure to violence, extreme stress, and the loss of an important person.

Families and communities, working together, can help children and adolescents with mental disorders. A broad range of services is often necessary to meet the needs of these young people and their families.

To learn more: NAMI Utah and Child Issues Help Guide

Are you stressed?

In small doses, stress helps you to stay focused, energetic, and alert. But when stress becomes overwhelming, it can damage your health, your mood, your productivity, your relationships, and your quality of life.

Everyone experiences stress differently but there are some common warning signs and symptoms. Stress can easily creep up on you so that being frazzled and overwhelmed starts to feel normal. You may not realize how much it’s affecting you, even as it takes a heavy toll on your mind, body, and behavior.

You can protect yourself by learning how to recognize the signs and symptoms of stress overload and taking steps to reduce its harmful effects.

How stressed are you? Take the stress test to find out.

To learn more: Stress Symptoms, Signs and Causes

Are you SAD?

Seasonal affective disorder (also called SAD) is a type of depression that occurs at the same time every year. If you're like most people with seasonal affective disorder, your symptoms start in the fall and may continue into the winter months, sapping your energy and making you feel moody. Less often, seasonal affective disorder causes depression in the spring or early summer.

Treatment for seasonal affective disorder includes light therapy (phototherapy), psychotherapy and medications. Don't brush off that yearly feeling as simply a case of the "winter blues" or a seasonal funk that you have to tough out on your own. Take steps to keep your mood and motivation steady throughout the year.

To learn more: Seasonal Affective Disorder - Mayo Clinic

Emotional Health Help Guide

Looking after your emotional health is just as important as caring for your physical health. People who are emotionally healthy are in control of their emotions and behavior. They're able to handle life's inevitable challenges, build strong relationships, and lead productive, fulfilling lives. They bounce back when bad things happen and can manage stress without falling apart.

If your emotional health isn't as solid as you'd like it to be, here's the good news: just as you can improve your physical fitness by working at it, you can improve your emotional fitness, too. There are many things you can do to boost your mood, build resilience, and get more enjoyment out of life.

It takes time and commitment to build emotional health, but there's a huge payoff. The more you make healthy choices that strengthen your emotional health, the better you'll feel.

To learn more: Emotional Health Help Guide at healthguide.org

What is Mental Illness?

Mental illnesses are medical conditions that disrupt a person's thinking, feeling, mood, ability to relate to others, and daily functioning. Just as diabetes is a disorder of the pancreas, mental illnesses are medical conditions that often result in a diminished capacity for coping with the ordinary demands of life.

Some of the serious mental illnesses include major depression, schizophrenia, bipolar disorder, obsessive compulsive disorder (OCD), panic disorder, post traumatic stress disorder (PTSD) and Borderline Personality Disorder. The good news about mental illness is that recovery is possible.

Mental illnesses can affect persons of any age, race, religion, or income. Mental illnesses are not the result of personal weakness, lack of character, or poor upbringing. Mental illnesses are treatable. Most people diagnosed with a serious mental illness can experience relief from their symptoms by actively participating in an individual treatment plan.

In addition to medication treatment, psychosocial treatment such as cognitive behavioral therapy, interpersonal therapy, peer support groups, and other community services can also be components of a treatment plan and that assist with recovery. The availability of transportation, diet, exercise, sleep, friends, and meaningful paid or volunteer activities contribute to overall health and wellness, including mental illness recovery.

To learn some important facts about mental illness and recovery: NAMI Utah

Like a Broken Vessel

In October 2013, Elder Jeffrey R. Holland asked, "How do you best respond when mental or emotional challenges confront you or those you love?" Listen to his comforting words and firsthand experiences.

2014 Stake Women's Conference

Provident Living emphasis for January/February 2014

In January, Ward Provident Living Specialists will be receiving information about Mental Health, Stress, Fatigue and Depression to present to their respective wards. Various blog posts will address this subject throughout the first two months of 2014.

"Mental illnesses are medical conditions that disrupt a person's thinking, feeling, mood, ability to relate to others, and daily functioning. Just as diabetes is a disorder of the pancreas, mental illnesses are medical conditions that often result in a diminished capacity for coping with the ordinary demands of life...The good news about mental illness is that recovery is possible."

To learn more: NAMI Utah

Christlike Attributes

This video clip was shown at the Stake Relief Society Training meeting in November 2013. How are you developing Christlike attributes in your life?

New Year's Resolutions

It is the end of Week #1 of 2014.  How are you doing on your New Year's Resolutions? Here are some tips from John C. Norcross to keep your New Year's goals. And remember, it's a marathon, not a sprint!

1. Make changes to your behavior. Changing your routine can bring different results. Instead of trying the same thing over and over again, expecting a different outcome, people need to modify their behaviors.

2. Define SMART goals. When setting targets, use the SMART acronym: specific, measurable, attainable, relevant and time-specific. Norcross says that individuals must go further than simply saying, "I want to lose weight." "Specifically, what are you going to do so that you can measure and track [your weight] over time, for say, the next three to four months?" he said.

3. Track your progress. Norcross calls this technique self-monitoring. A calendar, or a calendar app, is a handy tool you can use to track your goals. "It also can show you what the triggers of your behavior are and it can alert you to any early slips," Norcross says.

4. Reward small achievements. When you reach a portion of your goal, as an example you lose 10 of those 25 pounds, be kind to yourself. Recognize the accomplishment and perhaps do something nice for yourself. This will help keep you focused and excited about the overall goal.

5. Make it public. When individuals announce their goals on social media, to their families or in the workplace, they are being held accountable by those closest to them. The upside to this, Norcross says, is it can keep you on track. The downside: "It potentially increases embarrassment if they fail," he said. So, it depends on how open you want to be about your resolutions.

6. You are human. Chances are you may slip up once or twice during this process. It's OK. Norcross says it is important to deal with failures by getting back on track and continuing along your journey. Seventy percent of successful goal-setters said that their first slip actually strengthened their resolutions. Norcross says to adopt the outlook, "I'm human. Let me learn from it, and let me keep going."