Hancock Health is an Indiana-based, full-service healthcare network serving Hancock County and the surrounding areas. Our health system includes more than 30 locations, such as wellness centers, a women’s clinic, family practices, and the Sue Ann Wortman Cancer Center.
At Hancock Health, we strive to give every person the personalized attention necessary for a happy, healthy life.
Welcome to Bloom!
Welcome to the holidays issue of Bloom, a magazine written by women for women! In this issue, you will find so many resources to help you navigate the stress of the holidays (and beyond), something I am all too familiar with.
As the Executive Director of the Behavioral Health Service Line and Hancock County CISM Coordinator, I see an uptick in mental illness and stress throughout the holiday season and into the winter. For some, this can be caused by family issues, grief or seasonal affective disorder. For others, it can be due to burnout and exhaustion, something you will learn to watch for as you read through the content here. You will also learn a variety of ways to recharge and important practices to sprinkle into your everyday life, such as nervous system regulation.
Keeping your holidays simple is a great way to make sure you are mindful of the impact of the hustle and bustle that is so prevalent in our culture. I know I am not alone when I say that this is not always easy! With kids and family needing even more this time of year, finding those moments of rest can feel downright impossible. Lean in to some concrete ways you can organize and plan this month to take care of your mental wellness on page 14!
And, last but not least, nothing is more important than your health, whether we are talking about mental or physical wellbeing. You probably saw a lot of content on the internet last month about Breast Cancer Awareness. Don’t lose sight of how important it is to schedule your mammogram and other preventative screenings all year round! Check out the article in this issue about the High Risk Breast Clinic at Hancock Health, featuring some information from Hancock’s own Jessica Harter.
All of us here at Bloom and Hancock Health are wishing you a safe, happy and sane holiday season this year! See you in the New Year!
AMANDA EVERIDGE MSW, LSW EXECUTIVE DIRECTOR, BEHAVIORAL HEALTH SERVICE LINE
HOW DOES MOVEMENT REALLY HELP WITH STRESS?
Likely, not a day goes by that you don’t hear about the importance of exercise in managing stress and boosting mood. But, have you ever wondered how it all works? Why DOES movement help us to feel better, even when we would rather be hitting the snooze button than heading to the gym?
IT ALL REVOLVES AROUND THE NERVOUS
SYSTEM
Let’s get science-y here for a minute. The nervous system is like the super highway that allows signals (via neurons) to be transmitted from the brain to other parts of the body and vice versa. It is how your heart beats without you thinking about it, the reason your palms sweat when you are scared of giving a presentation and the control center that lets your body know when it’s okay to relax.
Your nervous system has a hierarchy, but for the sake of simplicity, we will just stick to the sympathetic nervous system (SNS) and parasympathetic nervous system (PNS). These are the parts of our nervous system that create responses to fear or safety, and can cause a whole lot of stress if they are out of balance.
Your PNS is the “rest and digest” state that you feel when you are relaxed. On the other hand, your sympathetic nervous system is responsible for the flight/fight response you have when you feel any dysregulation, for example fear. It is what communicates to your body to release certain stress hormones, such as adrenaline and cortisol, that increase your heart rate, slow your digestion and make you hyper focus in order to escape danger.
The problem is, we aren’t always experiencing physical danger when this SNS response kicks in and, more than likely, you (and many other Americans) are experiencing what is called a chronic low grade stress response all the time to things like pressure at work, parenting, unhealthy lifestyle habits and more.
BEAT THAT STRESS WITH MOVEMENT!
When you find yourself in a constant state of stress, it takes a serious toll on the body. In fact, many of our modern day diseases can list stress as a cause. But, the good news is that exercise and movement is a simple and effective way to biologically trigger your nervous system to CALM DOWN by engaging the PNS!
Move your diaphram.
This means to breathe deeply, into the belly and then out. Deep breaths trigger the vagus nerve and tell the brain that everything is safe, shutting off the body’s stress response.
Move your body quickly.
If you feel like you are so stressed that you are exhausted, that is a sign that your body needs some healthy SNS activation. Jogging, a brisk walk or a HIIT workout are great ways to shake off that excess cortisol.
Move your body slowly.
If you feel like your anxiety is heightened or you are “strung out” then slower movement, such as yoga, pilates, gentle walking or stretching can help you to signal to your brain that it is time to slow down.
Move your body in a way that brings you joy.
Have you ever thought about what movements light you up? What leaves you feeling your best? Express yourself through your favorite movement and it will help to increase the release of endorphins in the body and leave you feeling vibrant and relaxed.
Yes, movement is a great way to stay healthy in terms of preventing and managing diseases, but it is also an excellent way to help your nervous system maintain natural balance. Let your body lead the way and find something you love doing to help you manage your stress and feel better this holiday season.
DO YOU NEED A JUMPSTART?
LEARN HOW TO RECHARGE
You have a full day ahead and planned to get an early start so you can prepare for the staff meeting that will run way too long, finish the three projects that should have wrapped up last week and hopefully get home in time to cook a real meal vs. McD’s drive-thru. Again. Same plan as the day before. And the day before that and … Pushing snooze for the fifth time, you think, “What’s the point? I can never get it all done.”
Or maybe you own the title of Holiday Bash Queen, having for years provided lavish gourmet buffets, beautiful full-home decorations, and homemade gifts for the selective 20 guests who anxiously wait to see if they made the attendees’ cut this year. And you Love. It. All. Except this year. You barely have the energy to brush your teeth these days and see no purpose in even a small pitch-in gathering. “Who cares anyway?”
Welcome to the land of burnout. Being completely drained looks different from person to person. It can be tied to personal, physical, emotional or work causes. We all live busy lives, often claiming exhaustion, but how can you tell that you’ve truly hit your limit and need to recharge? And why is taking the time for self-care so vital?
SIGNS OF BURNOUT
The World Health Organization defines occupational burnout as “general exhaustion, increased cynical feelings about one’s job, and reduced professional efficacy.” Well, that can apply to every area of our lives, can’t it? Everyone wears burnout differently, but there are three telltale signs that you’re dressed in it now, whether it stems from work, relationships, responsibilities or all three.
Physical and emotional exhaustion
This goes beyond the tiredness we feel having missed a few hours of sleep. A nap will not cure this depth of depletion. This is bone-deep, inescapable, unwavering tiredness. If you wake up tired regardless of how many hours you slept, feel like you’re slogging through mud to get ready every morning, and have an overall sense of dread about today and tomorrow, poke yourself with a fork; you’re burned out.
Cynicism and detachment
If you’re normally the mostly cheerful, easy-going person in the group but now second-guess everyone’s motives, find yourself on the verge of anger nearly all the time, or simply have no passion for the things that once held your heart, you’re probably beyond a “have a cup of tea and a nice nap” cure.
Feeling ineffective, unmotivated and purposeless
Once your burnout reaches a certain level, you’ll start to question your own value, your ability to contribute and the worth of anything associated with you. This typically manifests with apathy, a massive sense of being overwhelmed and frequent “what’s the point?” questioning. Often, hopelessness descends.
THE IMPORTANCE OF DAILY RECHARGING
Recharging is basically a practice of self-care and rest. Giving yourself a real break. Taking back some of the joy the day snatches from you. Now, if you’ve reached the level of No. 3, it most likely will take a minute to get back on track and healthy. Don’t minimize where you are. Be honest with what you’re feeling and thinking, and seek the help of a professional if you know it’s too much to go it alone. But if you’re teetering and haven’t tipped into full burnout yet, take steps now to begin a habit of daily pouring new life into you. Why?
To cut stress. And, boy, is this world one big pile of stress, right? Stress turns off everything positive about yourself, your environment and your life. And when you’re surrounded in negatives, it’s hard to add any sunshine. Stress kills. Daily renewing kills stress.
To increase creativity. We need creativity to unlock our minds, which are all too often stuck in detail mode and miss the big picture, the broader perspective. Talk about overwhelming! Implementing creativity brings a clarity of which linear thinking is simply incapable.
To boost mood. Yes, please. Relaxing and participating in an enjoyable activity releases serotonin — I know you’ve heard of that! — and other feel-good hormones, which set everything right in your sensory mind.
To
boost immune system.
In post-Covid days, that sounds like a winner, huh? When you relax, your body rests, and rest ramps up its ability to heal. Even mentally.
As complicated beings, we must work to ensure our own well-being is a priority. Many of us take on so many responsibilities that we forget how little time we have here on this planet. Making the opportunity to recharge is never a waste of time and should be part of everyone’s consistent routine. By engaging in activities that you enjoy, life can feel less like a grind and more like a dance.
WAYS TO RECHARGE
Set aside one day a week to fully rest. Do-nothing Sundays are perfect.
Take a break from technology. For real. Turn off your WiFi and turn off your phone.
Avoid energy vampires, aka, people who drain you. Boundaries are your friends.
Meditate or pray. Even a few minutes can do wonders.
Journal. Write it out, color it out, mind dump … whatever gets it out of your head, do that.
Give yourself a week of easy nights. No errands, no meetings, no hassles.
Take a break at work every day. Fifteen minutes minimum of nothing at all work-related.
The most important aspect of recharging is to find something that resonates with you and be intentional in making it happen.
THE HANCOCK HEALTH
MAKING HEALTH POSSIBLE FOR ALL WOMEN
WOMEN’S CLINIC
HIGH-RISK BREAST CLINIC HANCOCK HEALTH’S
IS YOUR “BREAST” FRIEND
Breast Cancer is a scary diagnosis that all women wish to avoid. While prevention and screenings are key players in this cause, some women who are deemed “high-risk” may need advanced options. At Hancock Health, breast health is taken seriously and, by giving women information, choices and guiding them when they need it, we are changing the battle against breast cancer.
HANCOCK HEALTH’S HIGH-RISK BREAST CLINIC
Breast cancer can be complex and many women want to reduce their chances of it well before they are in need of treatments. Breast Nurse Navigator, Jessica Harter, BSN, RN, provides clarity and education to all women in the HighRisk Breast Clinic while they are navigating the murky waters of breast health and testing. She also helps women overcome barriers that prevent or delay breast care.
Harter is a friendly face and a helpful hand and, it just so happens, has been on a journey of highrisk genetics herself. We spoke to her about what women can expect and what they should know about all things breast cancer prevention.
THE IMPORTANCE OF A BREAST HEALTH NURSE NAVIGATOR
Harter is passionate about her job. “My role as a Breast Health Nurse Navigator is to guide women through any breast related needs. If a patient has an abnormal mammogram I will call them with these results and get them scheduled for follow up diagnostic imaging. If there are biopsy needs, I will be with them during the procedure and relay results and next steps. My job is to support all women in their breast health journey!” Harter also stays by their side for difficult conversations, whether that involves cancer or not.
WHO NEEDS TO BE SEEN AT THE HIGH-RISK BREAST CLINIC?
“Prior to a screening mammogram appointment, women are sent a text or email requesting that they fill out a risk assessment. Women are screened for risk factors that contribute to an increased risk for breast cancer such as family history, personal medical history, heritage, childbirth history, and history or current use of hormone replacement therapy.”
Harter goes on to say that, “The risk assessment is performed through our partner Ambry and uses the Tyrer-Cuzick (TC) Risk Model to give women a lifetime percentage chance of developing breast cancer. We are also given information about women who qualify for cancer genetic testing based on their responses. Women with a TC score greater than 20% and/or those that qualify for cancer genetic testing might consider a consultation with the High-Risk Breast Clinic.”
Harter also wants to point out, “Any woman at any time can schedule a consultation with the High-Risk Breast Clinic. They do not have to be a current patient of Hancock Health. The goal of our High-Risk Breast Clinic is to listen, educate, and collaborate on a plan of care that meets your specific risk level, needs, and comfort level.”
WHAT HAPPENS NEXT?
Women who are deemed “high-risk” will be referred to the clinic, where they will meet with one of the nurse practitioners and breast surgeons, who collaborate to provide up-to-date information and work on an individualized plan. “A woman’s risk is multifactorial,” says Harter, “so our providers’ main role is to put all of the pieces together to educate on the big picture of lifetime risk. Once we know a woman’s lifetime risk the providers will collaborate on an individualized care plan to combat that risk level. Every woman is different which means recommendations may differ from person to person.”
SCREENINGS ARE LIFESAVERS!
Harter wants to make sure all women know, “Breast cancer is curable if found early enough which makes screenings and breast imaging lifesaving! Annual screenings for high risk may include imaging like breast MRI in addition to yearly mammograms. Also, each imaging modality shows us different aspects of breast tissue! What appears on an MRI may not appear on a mammogram. These additional imaging suggestions come from the most up to date research in breast health!”
Combining state-of-the-art testing with caring, down-to-earth practitioners is a formula that has helped Hancock Health rise to the top when it comes to women’s health care.
SHARE THESE SIMPLE & DELICIOUS
POTLUCK DISHES
Community is so important and eating together is a great way to share time and laughter. Here are some of our favorite dishes to bring with you when it is time to gather and have a great time this fall and on into the holidays.
Sweet and Savory Mini Meatballs
With just three ingredients, this one is no-stress and all fun.
YOU WILL NEED:
• 1 26 oz. package frozen mini meatballs
• ½ cup Korean BBQ sauce
• 2 green onions
Simply preheat the oven to 350 degrees, line a pan with aluminum foil, arrange meatballs and bake until hot. Follow package directions, but it should take approximately 15-20 minutes. Once they are cooked through, toss in BBQ sauce in a bowl and garnish with green onions.
Roasted Butternut Squash and Apple Soup
This one requires some time in the oven, but after that you are good to go. Carry in a crock pot for easier transport AND to keep it warm and yummy while you wait for dinner.
YOU WILL NEED:
• 1 medium butternut squash
• 1-2 apples, semi-sweet or sour varieties work best, cored and cut into chunks
• 1 onion, sliced
• 1 clove garlic, sliced or roughly chopped
• 1 tsp thyme
• Olive oil
• Butter
• 2-3 cups chicken or vegetable stock
• Salt and pepper
1. Preheat the oven to 400 degrees and prepare a sheet pan. Halve and de-seed the squash and place face up on baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Roast for about 45 minutes. (Hint: If you are short on time, you can roast it for about 30 and then turn the oven off and forget about it until you are ready to finish with the other steps.)
2. In a saucepan, melt butter and olive oil together (about 1 Tbsp of each). Add onions and apples and saute until tender. Add garlic clove, thyme, salt and pepper (to taste) and continue to saute for one more minute. Add stock, bring to a simmer and remove from heat.
3. Scoop butternut squash flesh with spoon and add into blender. Carefully pour saucepan mixture over the squash, adding more stock if necessary to get the consistency you want.
4. Blend on high for about a minute or until soup is creamy.
LET THE KIDS MAKE THE GRANDPARENT
GIFTS THIS YEAR
Want to simplify? Homemade gifts are a great way to take the pressure off you (and your wallet) and give someone a gift that will create lasting memories. Kids are a great resource for grandparent gifts…who doesn’t want to get something from their grandkids? Here is a beautiful and thoughtful gift that your kids can easily make for someone they love.
Framed Handprint Art YOU WILL NEED:
• Nice, white stock paper
• Paint
• Paintbrush
• Marker or calligraphy pen
• Frame that holds an 8x10 photo
1. First, have your child choose the colors of paint for their project. Next, paint your child’s hand with the paint and have them gently press it onto the white paper in the middle-top. (You will want to leave room for writing underneath.)
2. Allow the artwork to dry. Once it is ready, have your child think of why they love their grandparent (or other adult). Do they like spending time with them? Are there fun memories? Either have them write a few sentences below their hand or, if they are too young, you can write it for them.
3. With markers, allow the child to decorate the border of their picture with things that remind them of the person.
4. Allow everything to dry overnight before putting in a frame.
Keep Your Holidays SIMPLE & SERENE
Small ways to tweak your traditions to give you less stress and more satisfaction
Anyone else feel like they work so hard to make the “perfect” holiday for their family or friends and then it’s over in the blink of an eye? Do you want to savor the time more so that you don’t miss out on the truly important moments? Here are some tips to help you stay on track when it comes to keeping your holidays simple and serene.
Prioritize.
Before the holidays come roaring into town, sit down and make a list of your and your family’s priorities. What are things that feel really important and nourishing to you? Chances are, there will be many more simple things on that list than you thought.
Plan.
There tend to be many outings, parties, school functions and more during the holiday season. Plan ahead by listing the things you want to do on a calendar. When you are done, step back and look at the calendar with a discerning eye. Does it feel like too much? Can you plan some down time too? This is also helpful in deciding to say “no” to things that don’t make the cut.
Make connection key.
The holidays are all about spending time with those we love. Be intentional during those times and make connection and presence your top priorities.
Don’t skip out on self care.
Remember that, no matter the time of year, your health matters. Make a point to maintain any self care regimens and add in more to help neutralize the holiday stress and help you feel nourished. Warm salt baths, a delicious meal, quiet time with no screens (or children), exercise and joyful movement are all great ways to care for yourself.
Budget.
Stress over holiday expenses can be a real drain on family fun. Make your budget well before any presents are purchased so you know what to expect (and you know when you stop).
Focus on gratitude.
When all else fails, be grateful for the beautiful holiday your family gets to have, no matter what it looks like. Focus on gratitude instead of perfection and you will find yourself breathing easier this holiday season!
As the holidays are approaching quickly, we may find ourselves in a tizzy trying to attend all of the social engagements, wrap all the gifts and cement plans with friends and family. In the midst of this tornado, however, how often do we stop to think about the “why” behind our longing to be around others? How often do we pause long enough to be grateful for the people in our lives that fill us up? And how often do we allow ourselves to witness the hard truth of realizing there are also people who leave us feeling drained?
COMMUNITY MEANS BELONGING
At the center of our longing to be with those we love is a deep desire to feel that we belong. It’s a big world out there and we are just tiny humans floating on a rock in space. All that expanse can feel quite terrifying unless we are anchored among others who help us to feel like we have a safe little home.
Community is a vital aspect of our health on every level of our being. The simple act of being with those we love can bring us relaxation and balance and the holidays are a great time to focus on those relationships.
WHERE HAVE WE GOTTEN LOST?
The problem is, many of us spend the majority of our time hustling for approval of others that may not be part of our community. Whether it’s work, the PTA, neighbors or even (unfortunately) members of our own family, we can feel the opposite of calm, relaxed and loved in the presence of certain people. This begs the questions: “When did it all become so complicated?” and, “How can we get back to feeling GOOD in a community?”
The answer? Find your circle.
Yes, your circle, or whatever word you want to use to describe the group of people who feel like family, whether by blood or by your own choosing. When you are anchored in real, authentic relationships where you feel sheltered from the pressures of the outside world, you can relax. This can make the whole world feel a lot less scary, fastpaced and dreadful.
In fact, you may notice yourself feeling uplifted among your circle…joyful, relaxed, connected. This is opposed to situations where you feel contracted, judged or downright miserable.
As adult women, we are responsible for our own hearts and we can choose who we decide to spend our precious time and energy with during
our time here on Earth.
It doesn’t mean you need to cut everyone out of your life that isn’t part of your trusted circle of friends and family, but you can anchor into those relationships more so that as you move through the world, you have a sense of belonging no matter what people you meet along the way.
Need some help finding your circle? Here is some inspiration:
Be willing to try new things, such as workshops or classes
Tap into your current community
Be vulnerable and willing to reach out to new people
Join a gym, yoga studio or other place where you can meet like-minded people on the same journey
Join a MeetUp or Bumble BFF
Do some volunteer work and help out in the community
Find a book club
Attend social events at work
THE WOMEN’S CLINIC
The Women’s Clinic at Hancock Regional Hospital, which is located within the James T. Anderson, M.D. Center for Women’s Health, serves at-risk uninsured or underinsured women who meet income guidelines. The clinic provides basic health services, including clinical breast exams, and screening and diagnostic breast procedures (including mammograms, ultrasounds and biopsies), gynecological services including Pap and pelvic exams, hormone replacement counseling, birth control counseling, and nonsurgical gynecological issues. Services are available to men, too, if needed. The clinic is staffed by an experienced women’s health nurse practitioner and clinic coordinator and overseen by a Hancock OG/GYN physician. The clinic is open to all women, both insured and uninsured. Funding for the Women’s Clinic comes from multiple sources, but a large portion of the clinic is funded through donations to Women Helping Women. For information or appointments, please call the clinic coordinator at (317) 468-4641.
