Mindfulness for Health


This is a busy time of year. Things to do, people to see, places to go. With the holidays and lots of end-of-year activities, our days and weeks have become more full than they usually are.

Yes, this is a busy time of year, and, every day is a good day to practice mindfulness. Mindfulness is “the practice of purposely focusing your attention on the present moment—and accepting it without judgment.”

Mindfulness is often thought of as meditation and has roots in Buddhism. HelpGuide.org and their collaborators at Harvard Health Publications share with us some of the health benefits of mindfulness. Through mindfulness, we may be “less likely to get caught up in worries about the future or regrets over the past, are less preoccupied with concerns about success and self-esteem, and are better able to form deep connections with others.”

Scientists are finding that mindfulness can:

  • help relieve stress
  • treat heart disease
  • lower blood pressure
  • reduce chronic pain
  • improve sleep
  • alleviate gastrointestinal difficulties

And psychotherapists are finding that mindfulness can help support treatment of:

  • depression
  • substance abuse
  • eating disorders
  • couples’ conflicts
  • anxiety disorders
  • obsessive-compulsive disorder

Ok – so now we know that mindfulness is a helpful practice. How do we do mindfulness?

HelpGuide.org shares lots of tips and ideas. Here are two of those tips – a quick introduction to mindfulness meditation and learning to stay present.

Practicing mindfulness meditation

  1. Sit on a straight-backed chair or cross-legged on the floor.
  2. Focus on an aspect of your breathing, such as the sensations of air flowing into your nostrils and out of your mouth, or your belly rising and falling as you inhale and exhale.
  3. Once you’ve narrowed your concentration in this way, begin to widen your focus. Become aware of sounds, sensations, and your ideas.
  4. Embrace and consider each thought or sensation without judging it good or bad. If your mind starts to race, return your focus to your breathing. Then expand your awareness again.

Learning to stay in the present

A less formal approach to mindfulness can also help you to stay in the present and fully participate in your life. You can choose any task or moment to practice informal mindfulness, whether you are eating, showering, walking, touching a partner, or playing with a child or grandchild. Attending to these points will help:

  • Start by bringing your attention to the sensations in your body
  • Breathe in through your nose, allowing the air downward into your lower belly. Let your abdomen expand fully.
  • Now breathe out through your mouth
  • Notice the sensations of each inhalation and exhalation
  • Proceed with the task at hand slowly and with full deliberation
  • Engage your senses fully. Notice each sight, touch, and sound so that you savor every sensation.

When you notice that your mind has wandered from the task at hand, gently bring your attention back to the sensations of the moment.

I’m curious. What would happen if we each practiced one of these activities every day – or even every other day or once a week? What difference could this make in our daily lives? How would we act differently? How would others see us differently?

I invite you to give one of these practices a try – or find a different activity that works for you. If there’s a different practice that works for you, please share it with us!

Wishing you Happy Holidays and a Happy New Year.

Text to Enroll


Public Health – Seattle & King County has established a new texting service to help us know when and where upcoming health insurance enrollment events are taking place. This means – no more online searches, no more calling around to find out how to talk to an in-person assister or broker.

Now, all you have to do is text King + a ZIP code to 468311.  For example, text “KING 98101” to 468311. This new text messaging program will send information about upcoming health insurance enrollment events customized to that ZIP code. OR – keep checking in with our blog to find out about where YWCA in-person assisters will be enrolling community members in coverage. Either way, you have lots of ways to stay connected and informed!

The texting service will also let you know how to sign up for insurance online and via phone. To learn more about the texting program, click here.

Get Covered!


December is a super busy month for many of us – spending time with family for the holidays, taking care of some last minute shopping, wrapping things up at work for the end of the year – all to get ready for 2014. Don’t forget that the new insurance plans offered through the Washington Health Exchange start on January 1st, 2014 if you get your enrollment taken care of by mid-December 2013! If you can’t enroll by mid-December, don’t worry. If you enroll in late December, your coverage will begin on February 1st.

Let the YWCA and other organizations in King County help you sign up for health insurance. See us at one of the following enrollment events in Seattle.

YWCA Staff will be at these following events:
Tuesday 12/3 @ 1-5: Downtown Public Library
Friday 12/6 @ 9-1: WorkSource Downtown
Tuesday 12/10 @ 1-5: Downtown Public Library
Thursday 12/19 @ 9-12:30: Mary’s Place (homeless women only)
Friday 12/20 @ 9-1: WorkSource Downtown

December enrollment events at public libraries that other organizations will be attending to help you enroll in coverage: 
Wednesdays (4, 11, 18) @ 2-7pm: Northgate (10548 Fifth Ave NE)
Thursdays (5, 12, 19, 26) @ 2-6pm: Douglas Truth (2300 E. Yesler Way)
Saturdays (7, 14, 21) @ 11-2: Highpoint (3411 SW Raymond St)
Sunday 12/1 @ 1-5: Broadview (12755 Greenwood Ave N)
Wednesday 12/11 @ 11-3: Delridge (5426 Delridge Way SW)
Thursday 12/12 @ 4-8pm: Columbia City  (4721 Rainier Ave S)

You can also access other enrollment events across King County at the Public Health website.

Time Management & Holiday Stress!


Have you noticed a few holiday decorations popping up in your neighborhood already? Are the sight of these festivities and the sounds that accompany them causing you to feel overwhelmed?

Perhaps what you need are some tips in holiday time management! Holidays can be the perfect breeding ground for stress. Planning for the holidays can leave us feeling impatient, agitated, and in some instances depressed.

According to Ronald Nathan, PhD, clinical professor at Albany Medical College in New York,  “when we think about the holidays, we dwell on the past and what went wrong, or we romanticize it and make it impossible to re-create.”

He counsels people to carefully examine their thoughts and expectations, and not drive themselves crazy finding “the perfect gift” or planning “the perfect party.” “Instead,” he says, “lower your expectations, and overestimate — rather than underestimate — your time.”

Often many of us take holiday stress for granted and by the time January 2nd rolls around, we are too exhausted to even attempt to focus on beginning work on the goals we set for ourselves for the New Year.

Here are a few tips to help manage your holiday stress!

  •   Create a holiday budget and stick to it! Remember it is the thought, not the price that counts!
  •  Remember to do things you really enjoy doing for the holidays! It really is okay to celebrate the holiday doing something for yourself!
  •  Ask for help to complete your holiday chores. Senior parents, neighbors and children are just waiting to be invited to be a part!
  •  Set a schedule and follow it!  Plan for some holiday down time, this will lower stress.
  •  Prioritize!! Figure out what things must be done first and what things can wait!

Recently, a few YWCA departments participated in a time management training by Fred Pryor Seminars and we learned ways to effectively prioritize. Lisa Ann Landry, the facilitator for the workshop, showed us many tools and tricks for accomplishing task in a more timely fashion. My favorite method was “The Four Quadrants of Time Management.” This method simply involves categorizing and it is very simple to understand!  Although I learned this method from a workshop related to work and have started using it, I will also use it during the holiday season to help things flow smoothly and without stress.

What strategies do YOU use to stay organized? Share your holiday time management and stress reduction tips with us! Then pass this blog along to your family and friends.

Kelly Hill: Our Very Own Hero


Every year, POZ Magazine publishes its list of 100 Unsung Heroes in their December issue. Each person in the POZ 100 list is a leader in the HIV/AIDS field – whether advocating for HIV/AIDS services, educating the community about HIV prevention, or fighting against HIV/AIDS stigma. “And because they are living with the virus themselves, they often have a unique understanding of what needs to be done and how best to do it.”

Each person—in his or her own way—is taking a brave stand against the virus. They are fighting back. They do so, not because they’re seeking glory or accolades, but because fighting back is a means to their survival.

This year, BABES Network-YWCA Peer Advocate Kelly Hill has been named an Unsung Hero and stands with 99 other incredible and inspiring individuals. Congratulations, Kelly! We love you and are so proud to be working alongside you!

Below is the excerpt about Kelly in POZ Magazine. Click here to learn about 99 more Unsung Heroes!

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Born with HIV


How can we educate more people about what it is to live with HIV? How do we spread the word about HIV prevention? How do we build a society where there is no HIV stigma? 

A young woman, 18 years old, was interviewed by WebMD.com to tell her story of having been born with HIV, living with it as a child, and living with it now as an adult. She asked that the interview be anonymous. Read her story below.

“I was born with HIV. My father gave it to my mother before I was born. I have an older brother but he does not have it. When I was born, my father was in the hospital. They didn’t know what he had, and they never suspected he was HIV positive. That was the last test they tried.

“My mother was in one hospital while I was being born, and my father was in another hospital. They tested my mother and she was positive. They found out when I was born that I was HIV positive, but they weren’t sure at first if it would go away [hyperlink added]. So they kept testing. It never went away. I have been living it my whole life. I can’t say it is a horrible thing. It is sad because my father passed away a couple of months after I was born. And I still worry about my mother.

“A lot of my family still doesn’t know. They wouldn’t be understanding, so we kept it away from them.

“Growing up I had to go to the National Institutes of Health and get blood drawn. I knew something was wrong, but I never understood the extent of it until I was in fifth grade and began understanding that people were not comfortable and did not understand my situation. The worst part was taking the medications and not being able to eat after it. That was my biggest complaint until I reached middle school.

“I knew my mom had it, too, and she was all I had. I worried about her dying and leaving me alone.

“My mom always told my teachers [that I had HIV] because if I got a cut on the playground they would have to take care of it. And when [I entered middle school], my teacher couldn’t handle it and said she didn’t want to teach me.

“I was so scared in middle school. I thought, ‘I can’t tell anyone, no one wants to be my friend.’ And it still is like that sometimes. I am OK. I am really healthy. My doctor tells me I am doing really great. I am thankful for my positive mindset. But it is hard having friendships and relationships. By now you’d think people would know a lot about HIV, but they don’t. I would never tell someone I was not close to. Even when I do feel close enough to someone to tell them, I wonder. Are they going to say, ‘Get away from me! Don’t touch me!’ The truth is that people really do look at you differently when they know you are HIV positive.

“It is hard. I have a boyfriend now and he knows and is understanding. But I know people’s ignorance is not going to go away. I still think people are going to hate me or not want to be my friend when they learn I have HIV.

“I worry about my mom, still. My brother, he has told me he wishes he had it instead of me. But I say, ‘No, don’t wish for that, it isn’t something I would ever want.’ It is something you can take and make it a great thing to live your life to the fullest, or you can just be depressed about it. It would be different if you are used to living without it and then have it. I think that would be much harder.

“I do not know what it is like not to have it. I have never been sick. I’ve been taking the same medicine for 13 years. They changed the medicines only once because I was on the same regimen for so long. That was the only time I got sick, [which] was in reaction to the change in medicines.

“I never really got sick enough to go to the hospital. There are days I feel sick, but I have hope. I thank God because I look at others and see how much worse my situation could be. I look normal and am normal in every other aspect of my physical health.

“I plan on keeping on trucking. I plan on doing great. I wouldn’t be this way without the medicines and theoretical advances and technology. And I haven’t gone through half of the drugs yet, and that makes me happy. But it is a hard disease to have.

“It is a lot better now. Because I know I am going to be OK. I know it has gone this far and it is only going to get better. It is a bad situation, and I am making the best of it.

“I know now that people know more about HIV and AIDS. It is not now a hush-hush thing. On TV there is AIDS awareness. People want to help others and care. But I am not one to say, ‘Look at me, this is what I have.’

“I feel like people are more aware now than they ever have been. But just because there are medicines out there, and things like MTV spots and speakers who come to schools and speak to the students – even so, young people still don’t think it will happen to them. You still have to be careful.

“I think, especially for younger generations, they couldn’t even imagine knowing someone with the disease. They all sleep around, they don’t care. They protect themselves, but that doesn’t always help. They think nobody they know could ever have HIV. They would never guess I do.

“My message to other people with HIV is that I know it is hard for people to cope with. But, living though my experience, I know it is livable. You have to keep yourself healthy and be smart. You are going to be scared. It is only natural to feel that way. But your truest friends and those who love you will be OK. If you care about them enough, they will be understanding. From what I have seen, everyone has been understanding, even though I thought they wouldn’t be. Everyone has loved me more, not less, from knowing how strong a person I am. So don’t be scared is pretty much my message.

“If people don’t understand, it is their loss. That is how I think of it. There are people out there like that, but I have not met them. Like my middle-school teacher, they just don’t know. They think if you get it, you are going to die. They don’t know enough about it still. Their education level on it is slim.

“I love my doctors so far. I appreciate them and know that without them I would not be here today. People say doctors just do it for the money. But what they have done in terms of research and treatment has saved my life. I say thank you.

“Looking forward? Honestly, I don’t know. I don’t think there will be a cure. Eventually, maybe there will be a cure, but more likely it will be you can live with it and you will be fine.”

Join us @ an upcoming Health Insurance Enrollment Event!


Have you been thinking about signing up for health insurance through Washington’s Healthplanfinder? Confused by the process? Have questions about your options?

YWCA Health Care Access offers navigation and enrollment support to King County community members and will be attending upcoming enrollment events to offer our assistance. Join the YWCA at one of the events listed below! We’ll be there to answer your questions and help you walk through the enrollment process.

Tuesday 11/5 @ 1-5pm – Downtown Seattle Public Library – 1000 4th Ave., Seattle

Wednesday 11/6 @ 1-5pm – Renton Public Library – 2531 Rainier Ave. S, Renton

Wednesday 11/6 @ 3-7pm – Valley View Library – 17850 Military Rd. S, SeaTac

Saturday 11/9 @ 10-2pm – Wildrose Tavern – 1021 E. Pike St., Seattle (Also at this event will be mammogram screenings – for more information, contact Ingrid Berkhout at 206.461.4493.)

Tuesday 11/12 @ 1-5pm – Downtown Seattle Public Library – 1000 4th Ave., Seattle

Saturday 11/16 @ 10-12pm – First AME Church (in partnership with AARTH) – 1522 14th Ave., Seattle

Tuesday 11/19 @ 1-5pm – Downtown Seattle Public Library – 1000 4th Ave., Seattle

Saturday 11/23 @ 12-4pm – Valley View Library – 17850 Military Rd. S, SeaTac

Medicare & the Health Benefit Exchange


With all the changes coming out of the Affordable Care Act and the new Health Benefit Exchanges across the country, it can be difficult to stay informed and up-to-date. What has already changed and what changes are coming later? What does this mean for me? What will it mean for my family?

The Washington State Office of the Insurance Commissioner put out some FAQs related to Medicare and the Health Benefit Exchange. (Thanks to the Crisis Clinic for sharing it via their e-newsletter!) I hope the questions and answers below will help you feel more informed. If so, pass on the information to people in your life who would benefit from it!

Do I need to re-enroll in my Medicare plan through the new health insurance Exchange?
No. Medicare’s open enrollment is not part of the new health insurance Exchange. It’s for people under age 65. People with Medicare, who want to make Medicare coverage changes, should make sure they review Medicare plans and not Exchange options.

Will I lose my Medicare coverage due to health reform and the Exchange?
No. Health reform and the Exchange do not affect your Medicare coverage. You’ll still have the same benefits and security you have now with Medicare.

Do I need a new Medicare card due to health reform?
No. But some people may try to convince you otherwise. Don’t listen to them. Protect your Medicare card just like you would a credit card or your Social Security card.

Will seniors on Medicare have to buy additional insurance due to health reform?
No. Medicare is not part of the new Exchange, so you don’t need to do anything.

Will people on Medicare receive a fine for not buying a health insurance Exchange plan?
No. In fact, it’s against the law for someone who knows you have Medicare to sell you an Exchange plan.

Can I go to the Exchange and get the subsidy to help pay for any of my Medicare coverage?
No. People on Medicare are not eligible for the subsidy through the Exchange.

What should I do if someone contacts me about signing up for an Exchange plan and I’m on Medicare?

  • Do Not sign up for an Exchange plan!
  • Do Not share your Medicare number or other personal information with anyone who knocks on your door or contacts you uninvited to sell you a health plan.
  • Do try and get the person’s contact information, such as their name, company they work for, phone number and email.
  • Do report the incident to SHIBA (Statewide Health Insurance Benefits Advisors) at (800) 562-6900.

What if I’m over age 65 and don’t qualify for Medicare – can I buy a plan in the Exchange? And if so, can I get a subsidy?
If you are over 65 and aren’t eligible for Medicare (you’ve been in the U.S legally for less than 5 years), you may buy a plan in the Exchange. However, you will not receive a subsidy.

I’m about to turn age 65 in a few months and will be eligible for Medicare, should I buy a plan in the Exchange?
If you’re about to turn 65 and you currently don’t have health insurance, you can buy a health plan in the Exchange. However, when you officially enroll in Medicare, you’ll need to drop your Exchange plan. Note: Any plan you buy in the Exchange between Oct. 1 and Dec. 31, 2013, won’t take effect until Jan. 1, 2014.

Medicare enrollees can review, compare and join a 2014 plan through December 7, 2013.

Hear their roar!


Many of us need a little something on a Wednesday afternoon to lift our spirits, bring a smile to our face, and remind us to lip sync loud and dance like you mean it.

I hope you enjoy the video below! Pass it on to someone who could use a little sunshine and a little “roar.”

The Storm after THE STORM


New Orleans has always been rich with history, culture, and music. I think of it as a favorable blend of people from all genres of life. These are the images I have from growing up in New Orleans prior to August 29, 2005 – the day of one of America’s greatest storms!

Have you ever lived through a natural disaster? I have, and Hurricane Katrina’s wrath changed my life! But what I didn’t realize then was the negative impact the storm would have on my personal relationships and those around me.

When I was asked by Marilyn Calbert of YWCA Women’s Health Outreach to write a blog post relating to violence as a part of the YWCA’s Week Without Violence,  I decided I wanted to take this opportunity to raise awareness of the potential of violence that sometimes follow natural disasters and hope that those reading will somehow try to disaster-proof their relationships.

Having spent most of my life in New Orleans, I witnessed people whose lives were calm and prosperous shift to turmoil and poverty. I watched men and women go from being the people who consistently assisted others, to being those individuals who are now abusing substances or engaging in activities that negatively impact their lives and personal relationships. In the middle of the storm, I saw couples who had been together for 20 years feel strain in their relationship, begin to argue, and experience physical violence in their partnership.

As a child, I often heard adults say, “What doesn’t make you will surely break you.” I didn’t realize what was actually meant by this statement back then, but actually living through Katrina I came to understand what intimate partner violence really is and how it has the potential to devastate lives. It is the true aftermath of the storm.

large_Katrina damage 0626

According to the Center of Disease Control (CDC), intimate partner violence (IPV) is a serious, preventable public health problem that affects millions of Americans. The term “intimate partner violence” describes physical, sexual, or psychological harm by a current or former partner or spouse. This type of violence can occur among heterosexual or same-sex couples and does not require sexual intimacy.

A National Institute of Health study “examine[d] the relationship between the experience of Hurricane Katrina and reported relationship aggression and violence in a cohort of postpartum women. It was hypothesized that women who had a more severe experience of Hurricane Katrina would be at increased risk for reported conflict and IPV.” Here are some key points about domestic and intimate partner violence provide by WomensHealth.gov:

  • If you are in immediate danger, call 911. It is possible for the police to arrest an abuser and to escort you and your children to a safe place. Learn more about getting help for domestic abuse.
  • Often, abuse starts as emotional abuse and then becomes physical later. It’s important to get help early.
  • Sometimes it is hard to know if you are being abused. Learn more about signs of abuse.
  • Your partner may try to make you feel like the abuse is your fault. Remember that you cannot make someone mistreat you. The abuser is responsible for his or her behavior. Abuse can be a way for your partner to try to have control over you.
  • Violence can cause serious physical and emotional problems, including depression and post-traumatic stress disorder. It’s important to try to take care of your health. And if you are using drugs or alcohol to cope with abuse, get help.
  • There probably will be times when your partner is very kind. Unfortunately, abusers often begin the mistreatment again after these periods of calm. In fact, over time, abuse often gets worse, not better. Even if your partner promises to stop the abuse, make sure to learn about hotlines and other ways to get help for abuse.
  • An abusive partner needs to get help from a mental health professional. But even if he or she gets help, the abuse may not stop.

Being hurt by someone close to you is awful. Reach out for support from family, friends, and community organizations. Visit the YWCA’s website to learn more about services we offer related to domestic violence.

If you experienced IPV as a result of Hurricane Katrina or another natural disaster and have found a sense of calmness after your storm, please share your success with us! We hope in doing so, someone else will find tranquility inspired by you and live a safer, healthier, and happier life.

Ms. V.  co-wrote this blog post. She is a survivor of Hurricane Katrina. She attends the Wisdom Circle and participates in various programs and activities of the YWCA of Seattle | King County | Snohomish County.