Manataba Messenger

Page 23 Copyright 2020 The Colorado River Indian Tribes (CRIT) formerly known as the Colorado River Indian Reservation, was brought into American existence in 1865 when the United States by Act of Congress officially recognized their idea of the captured boundary of the Mohave peo- ple; which is what still exists today although, their original boundaries extended all the way into Mexico. The Colorado River Indian Tribes is now made up of a total of four tribes, the Mohave, Chemehuevi, Hopi and Navajo and enjoys a vibrant cultural community of members, unlike any other tribe. The current tribal population is 4,535 members. The Manataba Messenger is the official publication of the Colorado River Indian Tribes with headquarters and publication address on the Colorado River Indian reservation and within the State of Arizona. As such, it is the publication legally qualified to publish official legal notices as required by law. (A.R.S. 39-201,202,203,204,205). MANATABA MESSENGER (USPS 035-994) is published monthly by the Colorado River Indian Tribes, Mohave Road and 2nd Avenue, Parker, Arizona, 85344, and is a division under CRIT Media & Communications. FREE SUBSCRIPTIONS ARE GIVEN TO OFF RESERVATION TRIBAL MEMBERS ONLY AND ALL CRIT TRIBAL MEMBERS OVER THE AGE OF 50 YEARS OLD REGARDLESS OF RESIDENTIAL LOCATION. Tribal members write a formal request to CRIT Manataba Messenger, c/o Subscriptions 16600 Mohave Road, Parker, AZ 85344, please include your full name, address, contact phone number and tribal identification number. Currently, the newspaper publishes 3,800 per month to the members of the Colorado River Indian Tribes. The Manataba Messenger is proud to be printed on recyclable paper and ink, by a company that is committed to an environmentally safe production process, education, and policy. Editorials and articles are the sole responsibility of the authors and do not necessarily reflect the opinion, attitude or philosophy of the MANATABA MESSENGER or the Colorado River Indian Tribes. MANATABA MESSENGER does not assume responsibility for unsolicited materials and does not guarantee publication of any content upon submission. MANATABA MESSENGER reserves the right to reject any material or letter submitted for publication. MANATABA MESSENGER reserves the right to refuse, amend, withdraw, or otherwise deal with all ADVERTISEMENTS submitted at their absolute discretion and without explanation. MANATABA MESSENGER does not endorse any product or services accepted as advertisement for the newspaper. All contributions received @: MANATABA MESSENGER 26600 Mohave Road, Parker, AZ 85344 Email: Phone: (520) 238-2969 NO PART OF THIS PUBLICATION MAY BE REPRODUCED WITHOUT FULL WRITTEN CONSENT FROM THE COLORADO RIVER INDIAN TRIBES OFFICE OF THE ATTORNEY GENERAL. ALL VIOLATORS WILL BE PROSECUTED TO THE FULL EXTENT OF THE LAW. Ivy Ledezma Wowasi Wast’e Win Mohave, Fort Mohave, Oglala Lakota Colorado River Indian Tribal Member Publisher/Editor 10 Ways to Deal With Depression Without Medication By: Nancy Schimelpfening It's often recommended that depression be treated with a combination of medication and therapy. But, not everyone wants to take medication. If you want to feel better with- out taking depression medication, these 10 strategies might help. For many people dealing with depression, prescription medications can be wonder drugs. Antidepressants, espe- cially selective serotonin reuptake inhibitors (SSRIs) like Prozac (fluoxetine) and Zoloft (sertraline). They can have side effects and can be expensive, depending on your health insurance coverage. There are many ways to counter some of the symptoms of depression that don't involve prescription medications. If you have depression and would like to try handling it without drugs, or if you'd like to supplement your antide- pressant with other tactics, check out these alternatives and then talk to your doctor about which might make sense as part of your treatment regimen. Natural Alternatives to Manage Depression Always take symptoms of depression seriously as depres- sion doesn't just go away on its own. While there are many things you can do to support your mental health, don't try to handle your symptoms alone. Talk to your doctor and discuss some of the self-help strategies that may help your treatment. GET MORE SLEEP Sleep and mood go hand in hand. Get too little of the for- mer, and the latter is bound to flag (whether you have depression or not). Make sure you have what sleep experts call "good sleep hygiene." This means you keep consistent bedtimes and wake-up times, your bedroom is set up for sound sleep (it's dark, quiet, and uncluttered), you have a relaxing bedtime rou- tine that doesn't involve sitting in front of a screen, and so on. The relationship between sleep and depression can be complicated. Not only is poor sleep thought to contribute to the onset of depression, but depression may then cause poor quality sleep. Whether you can't seem to get any sleep or can't seem to stop sleeping, there are steps you can take to try to improve the quality of your sleep. •Give yourself a period to unwind before you go to bed; do something relaxing and avoid stressful tasks or thoughts. •Go to bed at the same time each night, and set the alarm so that you wake at the same time each morning. •Have a consistent bedtime routine. •Turn off your devices and try reading a book for a few minutes. Also, try to spend a little time outside each day, even on days when you are tempted to draw the shades and hide indoors. Light plays an important role in regulating sleep cycles and circadian rhythms, so a lack of sunshine may be making it more difficult to sleep at night. CUT BACK ON CAFFEINE Coffee, tea, soda, and even chocolate are filled with caf- feine. It's ok to indulge in a reasonable amount of caffeine in the morning, but if you do, don't consume caffeine after late afternoon, so it doesn't interfere with sleep. If you do tend to rely on caffeine, try cutting back gradu- ally to avoid unpleasant symptoms of caffeine withdraw- al. When you are craving a soda or cup of coffee, try going for a short walk around the block instead. GET MORE VITAMIN D There's some evidence that a deficiency of this critical nutrient could play a role in depression. If you aren't get- ting enough vitamin D through your diet and lifestyle (like sun exposure), ask your doctor if you should try tak- ing a supplement. Certain nutrient deficiencies can play a role in depression symptoms. If you are having difficulty spending time outdoors or overcast weather conditions make it hard to get sunshine, a supplement may be useful. GO NATURAL For treating mild to moderate depression, dietary supple- ments such as St. John's Wort, S-adenosylmethionine (SAM-e), and 5-Hydroxytryptophan (5-HTP) may be worth a try. Research has shown that St. John's wort is more effective than a placebo at relieving symptoms in those with mild- to-moderate depression. Be careful with these substances, though. Don't take any of them without checking with your doctor first. Just because they're available without a prescription and are said to be natural doesn't mean they're always safe. TAP YOUR SPIRITUALITY No need to join a church, synagogue, or mosque (although certainly for many people dealing with depression, reli- gion can be an impactful source of support). But simple daily practices such as meditation or adding to a list of things you're grateful can help boost mood and overall well-being. Meditation can have a range of beneficial effects, such as lowering stress levels and helping people become more aware of their thoughts and reactions. There are many different types of meditation, but you can get started with a simple meditative exercise: Sit comfortably, close your eyes, breathe naturally, focus on how your body feels while you breathe, when your mind wanders, redirect attention back to your breathing GET MORE EXERCISE This doesn't mean train for a marathon, but it does mean putting in a half-hour or so of low-intensity activity each day, which is effective in improving mood and quality of life. Even better, take it outdoors. Fresh air and sunshine are especially healing for folks dealing with a unique form of depression known as seasonal affective disorder (SAD). (With Fall seaon here we can now get out more often.) While research has shown that regular physical activity can be effective in both the prevention and treatment of depression, it can be hard to start an exercise habit when you're depressed. Lack of energy and low mood may mean you feel too tired to get up and get active. Some things that you can try to stick to your habit: •Enlist a friend. Ask a loved one to walk with you or do another form of exercise at least a few times a week. Having the support of a friend can not only help get you into a routine, but it can also help you maintain those social connections when you are feeling down. •Remind yourself of the benefits. Getting started is tough, but doing it will help you feel better in the long-term. •Start small. Try walking for just a few minutes each day, then work on gradually increasing your walks. AVOID ALCOHOL Alcohol in and of itself is a depressant. Oddly enough, drinking can interfere with sleep, and quality sleep is a key to battling the blues. While alcohol might seem like a quick fix to escape what you are feeling, it can make the symptoms of depression feel much worse. Not only that, but it can decrease inhibitions and potentially lead to risky behaviors and bad decisions that can have long-term con- sequences. If you have been misusing alcohol or other substances and need help quitting, talk to your doctor. You may have an alcohol or substance use disorder. Withdrawal symptoms may temporarily worsen symptoms of depression, so you may need extra assistance as you go through this process. EAT 'GOOD MOOD' FOOD What you put in your mouth can have a direct effect on how you think and feel. Some foods that may be beneficial when you have depression: •Fish: Research has found that people who ate a diet high in fish were less likely to have symptoms of depression. Fish are high in omega-3 fats, which help neurotransmit- ters such as serotonin work in the brain. •Nuts: Nuts are also a good source of omega-3 fats, and one study indicated that people who ate walnuts were 26% less likely to have symptoms of depression. •Probiotics: Research is increasingly pointing to a connec- tion between gut and brain health. Foods high in probi- otics include yogurt, kefir, kimchi, and kombucha. CHANGE YOUR THOUGHTS Thinking good thoughts can help you feel good. Your thoughts truly do have a direct bearing on your mood and your health. If you're struggling with negativity, see a therapist to help you learn ways to counter it. Learn to Recognize Negative Thinking Sometimes these thoughts can be obvious, such as times when you berate or criticize yourself. Other times, they can be more subtle. You might find yourself engaging in things like catastrophizing or all-or-nothing thinking. Catastrophizing involves always anticipating negative outcomes. All-or-nothing thinking means that you think of things as either successes or failures. Once you get bet- ter at recognizing these cognitive patterns, you can start working on some healthier replacements. Reframe Your Thoughts When you find yourself having a negative thought, con- sciously reframe it in a positive way. For example, you might replace something like "This will never work" with something more positive such as, "Here are a few things that I can try that will help me get started." Shifting your focus to your strengths and abilities can help you maintain a more positive mindset. GET A HANDLE ON STRESS Some stress-relieving activities that you might want to incorporate into your daily life include: •Deep breathing: A few minutes to slow your breathing and focus your attention on your body at the moment can help you get a better handle on your worries. •Exercise: Regular physical activity is a great way to blow off steam. •Progressive muscle relaxation: This process involves intentionally tightening muscles throughout the body, holding that tension for several counts, and releasing that tension until the muscles are completely lax. CRIT Behavioral Health Services (BHS) (928) 669-3256 Tribal Warm Line: 1-855-728-8630 (Ad on Pg.22) 24/7 Crisis Hotline: 1-866-495-6735 Suicide hotline: 1-800-273-8255 or text start to: 741741. SAMHSA Disaster Distress Hotline: 1-800-985-5990 or text TalkWithUs to 66746. The pandemic, according to the data, affects people ages 18 to 29 more, with 42 percent reporting anxiety and 36 percent depression. The second most-affected age group was people 30 to 39, with 34 percent reporting anxiety and 28 percent depression. -NIH