Wellness Toolkit [El Puente]

Who are we? Calendar

El Puente is a community human rights institution that promotes leadership for peace and justice through the engagement of members (youth and adult) in the arts for social change, education, social justice organizing, wellness and environmental advocacy.

January Development

Liberate the power of our human potential.

April Respect

Revere all life, our earth and the spirit of the universe.

February March

Unity through Diversity

Embrace who we are and a irm the many di erences.

Mentoring

Be bridges of growth and empowerment to each other.

May June

Holism

Thrive in the balance and unity of body, mind, spiri, and community.

Mastery

Be disciplined and strive for excellence of body, mind, spirit, and community.

July Safety

Create relationships and environments free from physical, mental and social harm.

October

Love and Caring

Nurture the life force of community by freely giving and sharing of ourselves for the good of others.

August

Creativity

Be free to challenge what exists and explore a universe of beauty and possibility.

November

Collective Self-Help

Use the human power of relationships to build, thrive and together “boldly go where no one has gone before.”

September

Creating Community

Build bridges of personal relationships to advance the human condition wherever we are.

December

Peace and Justice

Rise up for human rights, beauty, harmony, and the celebration of the sacred.

Why is this toolkit important?

The COVID-19 pandemic disproportionately affected communities of color. We experienced our families grieve the loss of loved ones, jobs, and stability. Despite the challenges raised from the pandemic, we have seen perseverance and resilience by our youth, families, and communities.

El Puente sites in New York and Puerto Rico have collaborated to gather, from youth and families, the traditional customs/practices and experiences that enforced strength and resilience in our communities throughout the pandemic. This wellness toolkit contains community practices and stories from our families.

Who is this toolkit for and what does it include?

This Toolkit is for community members by community members. Those in need of self-care and collective care, can find sacred practices and remedies that can assist in establishing wellness. The purpose of this Wellness Toolkit is for families and communities to utilize a culturally driven guide to pursue physical and mental well-being.

The practices include but are not limited to home remedies, prayers/positive affirmations, faith

& spirituality, physical practices (as yoga and exercise), dance, and music.

The Process

El Puente prepared a survey to gather experiences from people in our communities who would like to share how they attend to individual and collective well-being.

We had a first round interviewing key people within our team at El Puente, in order to build a material that included the right questions. We then invited participants from our programs, schools, communities, and other allies to complete the survey. It was always important to ensure that it served as a portrait of the vision of well-being of our people and our cultures.

Our intention is to center and amplify the stories entrusted to us, the practices that have sustained our families and that have been handed down to us from other generations. An important part of our work for social justice is remembering and acknowledging our power.

Why talk about wellness in our communities?

As humans, our socio-emotional dimension needs care,just like our physical body..Our daily living

Some data to consider…

conditions and the challenges we face in our communities impact our well-being. Collective experiences such as natural disasters and the Covid-19 pandemic have reminded us that taking care of ourselves is central to preserving and promoting our well-being. In this process we have learned that wellness is a collective practice and that wisdom from our communities is valuable and it must be shared..

Structural racism has led to a lack of accessibility of wellness services for communities of color. Our communities are fighting for access to clean air, the right to their land, and a thriving quality of life. Ultimately, our communities face dire repercussions from an inequitable system.

“For the Latinx/Hispanic community, mental health and mental illness are often stigmatized topics resulting in prolonged suffering in silence. This silence compounds the range of experiences that may lead to mental health conditions including immigration, acculturation, trauma, and generational conflicts. Additionally, the Latinx/Hispanic community faces unique institutional and systemic barriers that may impede access to mental health services, resulting in reduced help-seeking behaviors.” (Source: Mental Health America)

mental health situations in the past year. Imagine the difference in data if we all sought help, and received needed services. It is proven that, in emergencies, the community is the first response. Given this approach, we aim to facilitate welfare resources for our communities. It has been important to identify and highlight practices and remedies that have always supported us in difficult situations. It is also important to amplify and sustain those ancestral forms of our cultures in traditional clinical services.

Constantine, M.G., & Myers, L. J. (2004) asserts that “...using existing social support networks may serve as an important culture-specific and indigenous form of coping with mental health issues in their lives”. El Puente’s wellness toolkit seeks to contribute to this task, facilitating well-being strategies from our communities for our communities.

“Serious mental illness (SMI) rose from 4 percent to 6.4 percent in Latinx/Hispanic people ages 18-25, and from 2.2 percent to 3.9 percent in the 26-49 age range between 2008 and 2018.”

-Mental Health America, 2022

n Puerto Rico, there was reported “... a 29 percent increase in suicides after the storms”.

-American Psychological Association, 2018

Currently, in the United States there are 10 million Latinxs and/or Hispanics who reported

In January 2021, 41% of adults reported symptoms of anxiety and/or depressive disorder.

-Kaiser Family Foundation, 2021

People who answered the questionnaire identify as... The wellness practices our community shared

African American

Dominican and Puerto Rican Mexican

Italian and Irish American

SoyDe Padres Dominicanos

Afrodescendiente Argentina

1st Generation Mexican American

Hispano

Boricua

Caribeña Antillana

Hispana-Mexicana

Latina Jewish

Wellness to our community means

• Self-care and caring for others

• Holistic health, the balance of the mind, body, and spirit.

• The availability of resources to obtain physical, mental, educational and economic stability.

• Communities working together to build networks and opportunities.

• Remaining healthy, loving yourself, and having good people surround you.

• Pressing spirituality.

• Connection.

• Having the capacity to think, feel and action from a healthy place.

• To live a life in health, physical and emotional, and in constant journey of being better.

• Emotion management froma a place of curiosity. Self and collective love. Wellness is an everyday practice <3

• Having access to integral health services. Social justice. To count on support and to have the pos sibility of balance.

Our families shared if they have time for self care

People that participated in the questionnaire said:

Wellness practices may include prayer, music, art, dance, physical movement, aroma therapy, home remedies, etc. These practices represent what the community has learned, created, and developed to cultivate a state of wellness.

The practices are as diverse as the communities we serve. Gloria, El Puente’s Arts and Culture Coordinator shared her holistic approaches to wellness.

Aromatherapy:

• Eucalyptus: Promotes Health

• Oregano Oil: Antibacterial

• Lavender: Helps with Stress

• Lemongrass: Repellent for Mosquitoes

• Cinnamon: Antibacterial

• Clove: Good for promoting oral health

• Peppermint Oil: Helps with stomach

• Ginger: Anti Inflammatory and helps

• with Arthritis

• Citrus: Cleans Atmosphere

• Turmeric + Black Pepper: Helps with digestion

Walking is the cheapest way to improve health. You can improve physical wellbeing by changing pace when walking.

Qigong is a sacred Chinese practice that encompases breathing techniques, meditation, postures, and exercises designed to improve physical and mental wellbeing. Qigong helps with inflammation and improves mood overall.

Self-Reiki is a meditative practice that is used to improve anxiety and stress.

Community members shared their wellness practices:

• Art Therapy: making art, crafting, being creative. -Clara

• Prayer and never settle or give up -Atiba

• Therapy and meditation -Alejandra

• It’s okay to cry -Milly

• A good sleeping and eating schedule -Sara

• Spend time with loved ones -Zuleika

• Audiobooks -Valeria

• Love and admire nature. -Zoeli

• Allowing me safe spaces to feel and process. Dividing the tasks into small steps. Placing limits on work and college. -Diana

• Community care -Marta Rojas Torres

• Medical cannabis & burn incense -Selena

• Movies, meditate or take walks through the park. Exercising and spending time with friends and family. -Rosa S

• Spiritual cleanses and hair care -Isabella

• Making space to do nothing -Shy

Alternate nose breathing (4-4-4-4):

I learned that breathing is my best friend. I do 4-4-4-4 breathing exercises. (Breathe in 4 seconds, hold 4 seconds, release 4 seconds, hold 4 seconds).

-Alejandra

Home Remedies

Home remedies are natural traditional cultural recipes shared by family/friends/ community to boost immune health or help address specific symptoms.

Levanta Muerto, soup (Dominican Republic)

• Lemon

• Celery

• Radish

• Garlic

• Onion

• watercress

• cucumber

• Ginger

• turmeric

• powder cinnamon

• Cinnamon sticks

-Asenhat, Latina

For high Cholesterol

• Lemon or Lime

• Grapefruit

• Cucumber

• Aloe

Before breakfast every day (Make it in the nutribullet preferably)

-Asenhat, Latina

For cough / Sore throat

• 1 lemon

• Ginger

• 1 tablespoon of honey

• 1 cup of water

Another one for sore throat:

• Beetroot

• Lemon

Let it soak for few minutes and then drink the juice

-Minelly, Ecuadorian

Herbal Tea

• 2 apples

• 2 cinnamon sticks

• 1 ginger

• 1 garlic

• 3-5 mint leaves

• 1 orange and cut the orange peel to semi small

-Alexandra G, Mexican

Pennyroyal tea

(Ideal to have a Pennyroyal plant at home).

-Zoeli, Afrodescendiente, puertorriqueña, caribeña

Aloe

Using aloe as a remedy for burns, skin, etc.

-Zoeli, Afrodescendiente, puertorriqueña, caribeña

Ideally, drink a cup every night before going to sleep.

-Zoeli, Afrodescendiente, puertorriqueña, caribeña

What Caribbean family hasn’t used vicks vapo rub for everything?

-Jasmery, Puerto Rican and Dominican

Cooking

Cooking is a common practice shared across all households. Community members shared their feel-good recipes.

Bread with a grated tomato sauce

Spanish Recipe (mix Boricua):

Ingredients:

• Tomatoes

• Basil / Thyme

• Shallots

• Olive oil

• Pepper flakes

• White vinegar

• Garlic

Process:

1. In a container, grate garlic to create garlic paste.

2. In the same container, grate tomatoes discarding the skin (it will look like puree).

3. Add shallots, thyme and basil. Cut in small pieces.

4. Add olive oil, mix and add a tablespoon of white vinegar.

5. Add pepper flakes, salt and pepper as you like

6. Toast the bread and spread the tomato sauce. ¡enjoy! (Kamile Joanne, Latina, Puertorriqueña, caribeña)

-Kamile Joanne, Latina, Puertorriqueña, caribeña

Something that has helped me channel anger in difficult times is eating spicy soup that helps me cry easier.

-Marissa, latina, caribeña, puertorriqueña

Music

What kind of music do you listen to heal and improve your mood?

Yazmin, our Arts & Culture Coordinator at El Puente shared her insight and experience:

Music:

Helps your body release endorphins and helps with focus. Music is beneficial because we are mostly water and we benefit from the vibrations. Singing can assist with wellness because it is a really good exercise for lungs, blood circulation, diaphragm, the vibrations your body makes helps the nasal pathway.

• Your body releases endorphins.

• Singing or humming improves your mood.

• Frequencies/notes: Different notes can be linked to different chakras

• Social=Emotional

• You can learn to listen to each other and learn together

• Sense of pride & belonging

“Music and dance are medicine for the soul. Any music that makes you sing or move your body (generating endorphins) is good!” -Valeria

“Singing and listening to oldshool rap and hiphop gives me life” -Elena

“Soundscapes are really beneficial. Searching for sounds of the rain, waves, or of drums with maracas.”

Some genres:

• Christian/gospel/freestyle, R&b , Rock, POP -Rosa S.

• Sounds of nature and Celtic music. Also, Enya. -Juan

• Pop, Rock, Original Rap songs about video games, R&B -Samyra

These

are the songs that our community shared with us!

Use this link to nd a playlist of the songs they shared.

Dance & Physical Movement

What body movements or dances help you feel good?

Yazmin, El Puente’s Arts & Culture Coordinator shared her experience regarding dance, exercise and movement. “It is a good activity to do alone and with others. It also helps build community & establish a sense of belonging.”

West African Dances & Bomba

• Requires direct contact with the ground

• Involve all of your muscles & in-tune with drums

• Beyond connection with ground( Earth) but also with ancestry

Vibrations that come from drum is good because the body is mostly made of water

Drum=Wood African culture tree represents life. Ancestors= roots

Parents= leaves & branches and future generations

Drums are represented in indegenous culture African diaspora: Bomba & drum

Bomba is a symbol of resistance and resilience

“Kpop dancemovesbut also Iplaysoccerandothersports” -AlexandraG, Mexican

“Working out”

-Alejandra,Caribeñ a ,boricua , antillana . Y“ o g aYogaYog a ”Z o e li, Af r do e s c endiente, puertorrique añ , cari b e ñ a

“Bomba” -Marissa , latina , caribeña ,puertor r qi eu añ

“Run n i n g , drac io, boxing ”Zuleika

“I stretch my neck” -Sara, Irish & Italian

“Breaking” -Jo CoolEcuado r ian “ A d na c e t h a t h le p s m e f e le g o o d is bachata” -Isabella Hispani c

“Stretching

“Dancing sa lsa, s w im m ing . ”Lleana,Puertorriqueña

“Ilike tne s s b o o t c a m p s toget mebackf ocu s e d ”

“ Walking , j u m ip n g o n a trampoline” -Mell y,N a v i d ad y cri a d a e n R e públ ica Dominicana “Skating” -Kamile Joanne, Latina, Puertorriqueña, caribeña

- Atiba, Af

Prayer & Positive Affirmations Community Practices

Gloria, our Arts & Culture coordinator shared that Buddhism resonated with her. Gloria stated that Buddhism is an ancient practice that focuses on cause & effect. This philosophy is closer to humanity, because of its focus on mental wellness as well as the respect for all living creatures.

Gloria follows other wellness practices such as:

• Meditation centers, grounds & relaxes you.

• Repeating affirmations that uplifts oneself.

• Always having compassion for everything.

• Reminding oneself we are the creators of good & bad and that there is a cause and effect for everything including positive and negative.

• Reminding oneself that we are the creators of our own destiny.

• Positive thinking “Because I am God’s Creation, I can create, I am a goddess.”

“I am my safe space, I am constantly working on becoming my safe space. I trust myself. I believe and Achieve I am taking positive actions to better my mental health”

-Isabella, Hispana

“Today I feel like a woman with in- finite mental and spiritual peace. Having learned that I don’t have to seek happiness outside with anyone or anything. Only I am responsible for my own happiness.

-Melly, dominicana

When I remember you upon my bed, and meditate on you in the watches of the night, For you have been my help, and in the shadow of your wings I will sing for joy.

My soul clings to you; your right hand upholds me Psalm 63:6-8

-Asenhat, Latina

¿What are some community wellness practices we can share?

Some common practices that I have learned from my ancestors is cooking as a way to find well-being and take care of the people around me.”

- Kamile Joanne, Latina, Puertorriqueña, caribeña

Other community practices to protect and nurture our people:

Group experiences, as movement, recreation, dancing,capoeira, samba, cardio Visit naturalse ing s

Resources

New York

Mental Health

Contact NYC Well, a 24/7, free and confidential mental health support service. Call 888-NYC-WELL, text “WELL” to 65173 (NYC WELL also provides referrals to free/low cost therapy)

New York Psychotherapy and Counseling Center (Medicaid-based Clinic) General # (718) 602-1000

Coalition for Hispanic Family Services- Mental Health for children under the age of 18. The child should have health insurance and if not sessions are based on income (General Number: ask for Mental Health Clinic) 718-497-6090

RISEBORO PROJECT HOPE (Coping with Covid)

Bushwick-Bed Stuy- Brownsville: Provides free, anonymous, and confidential services to community members (631) 526-1138 Mon-Sat 9am-10pm

NYC Food Access

Immigration Services

CUNY Citizenship Now- CUNY Citizenship Now Text on Whatsapp 929-334-3784 or call 646-664-9400 For more information go to: https://www1.cuny.edu/ sites/citizenship-now/services/

Central American Legal Assistance( CALA) 240 Hooper Street Brooklyn, NY 11211 718-486-6800

EMAIL:CALA@IGC.ORG

Puerto Rico

Mental Health

Línea PAS: Consejería en crisis y apoyo emocional 24/7 1-800-981-0023

Línea de emergencia de salud mental: 988

Youtube Resources

In the height of the pandemic El Puente’s Green Light District curated activities on family engagement and wellness, these virtual bilingual workshops were presented as Wellness Wednesdays and Family Fridays. Virtual workshops were streamed on Facebook and posted on Youtube.

Wellness Wednesdays: Crystals for emotional wellness: This workshop discusses the benefits of using crystals to help achieve emotional wellness.

Mental and Intellectual wellness: This workshop focuses on the importance of art as a tool for establishing mental and intellectual wellness.

Family Fridays

PLENTIFUL (FOOD PANTRY RESERVATION SYSTEM)

Plentiful is used across food pantries in New York City to eliminate long lines and to ensure more people can receive food. For more information on how to register your family (by the app or through text), please go to: https://www.plentifulapp.com/

Los Sures/ Food Pantry 145 S 3rd St Every Tuesday from 9am-12pm. ID REQUIRED. For more information call (718) 599-1940

Tenants Rights

Communities Resist Free Legal Assistance to tenants facing eviction or landlord harassment

Contact Person: Michelle (646) 974-8761

Riseboro Project Parachute- ARental Assistance for Undocumented/mixed status family call 1 (833) 416- 0324 and ask to be referred to Project Parachute in your area.

ASSMCA: Administración de Servicios de Salud Mental y Contra la Adicción (ASSMCA) 787-763-7575 / https://assmca.pr.gov

Alianza para la Paz Social (ALAPÁS): Servicios a víctimas del delito. 1-888-631-5528 / https://alapas.org

Clínica Albizu: (787) 725-6500

Clínica Interamericana de Servicios Psicológicos: Evaluación, consejería, prevención, charlas y talleres. (787) 250-1912, ext. 2441, 2455 / https://metro.inter. edu/servicios-psicologicos/

Proyecto PATRIA: El Proyecto Universitario de Apoderamiento, Transformación y Recuperación con un Enfoque Interdisciplinario de Servicios Accesibles (PATRIA). Todos los servicios son libres de costo. (787) 562-1326 / proyecto.patria@ upr.edu

Community Wellness

Caminando la Utopía: Auriculoterapia coordina y facilita Espacios de Relajación y Bienestar en comunidades del archipiélago de Puerto Rico.

Fabric arts: Safety Masks and postcards: This workshop presents art activities that can be done with the family.

Music and Community: This workshop uses Bombayao as an example that music promotes individual and community wellness.