“Every action, no matter how small, is like drips on a rock — over time, they can carve a canyon through even the thickest, most immovable layer of rock.”
-Shannon Watts
 

News and Updates at River Valley BHWC

River Valley's Robyn Alliah featured in The Phoenix Spirit

In the July issue of The Phoenix Spirit, River Valley's very own art therapist, Robyn Alliah shares her expertise on art therapy. Learn what art therapy is, what a typical session looks like, and who can benefit from this unique therapeutic approach.

A Guide to Our Billing Process

We have recently received some questions and wanted to clarify our billing process with a step by step guide. If you are a client of River Valley, take a moment to familiarize yourself with our process.

New Opportunity to "Ask a Therapist or Medication Provider"

Have you ever found yourself wondering about a certain aspect of your mental health or relationships? Now is your chance to ask our team of experienced therapists or medication providers for their expert advice. Whether you have a question about managing anxiety, improving communication with your partner, coping with stress, or questions on medication, we are here to help. Simply submit your question in the link below, and we will choose one of these questions to be answered in one of our upcoming newsletters! We look forward to helping you on your journey to better mental health and well-being.

Disclaimer: The information provided in these responses is intended for general knowledge and informational purposes only, and does not constitute direct medical advice or replace individual professional consultation. Any decisions or actions taken based on the information provided are solely at your own discretion and risk.

River Valley BHWC Client Satisfaction Survey

Are you a current or past client of ours? We would like to invite you to take our survey to help us better serve you and our clients. This survey is just a few questions and should only take about 5 to 10 minutes. Please let us know how we are doing. Thank you!

Broaden My Knowledge

Book of the Month: "The Anxious Generation" by Jonathan Haidt

Jonathan Haidt has spent his career speaking truth and wisdom in some of the most difficult spaces – communities polarized by politics and religion, campuses battling culture wars, and now the mental health emergency hitting teenagers today in many countries around the world. In The Anxious Generation, Haidt shows how, between 2010 and 2015, childhood and adolescence got rewired. As teens traded in their flip phones for smartphones packed with social media apps, time online soared, including time spent comparing oneself to a vast pool of others. Time engaging face-to-face with friends and family plummeted, and so did mental health.

Video of the Month: "Bipolarized"

Diagnosed with bipolar disorder at age 21 after a manic episode, Ross McKenzie managed his symptoms with lithium. After being on the psychotropic drug for half of his life, Ross sets off on a journey to treat his condition through alternative treatments and delve into the root cause of his mental breakdown. As Ross peels away the layers, his personal experiences tell a larger story about medication.

A digital detox is a conscious and intentional break from electronic devices such as smartphones, tablets, computers, and televisions. It's about temporarily disconnecting from the digital world to reclaim your time, focus, and overall well-being.

The constant stream of notifications, emails, social media updates, and news can be overwhelming and contribute to stress, anxiety, and even sleep problems. A digital detox aims to alleviate these issues by allowing you to step back, recharge, and reconnect with yourself, your loved ones, and the world around you without the constant distraction of technology.

The benefits of a digital detox can include reduced stress, improved sleep, increased focus and productivity, better relationships, and a greater appreciation for the present moment. By taking a break from the digital world, you create space for mindfulness, creativity, and a deeper connection to your life offline. Here are some things you can do:

Set Boundaries:

• Schedule tech-free time: Designate specific times of day or days of the week to unplug.
• Create tech-free zones: Make your bedroom or dining room a no-phone zone.
• Use apps to track and limit screen time: Many apps can help monitor and control your usage.
• Lock your phone away: Use a timed lock box during meals or family time to resist temptation.
• Set specific times to check your phone: Avoid constantly checking for messages or notifications.
• Delete apps that seem to consume a lot of your time: Apps like Facebook, YouTube, Instagram, and TikTok are designed to keep you watching, using up a lot of your precious time.
• Turn off your phone at night: Get a good night's sleep without distractions.

Find Alternatives:

• Reconnect with nature: Spend time outdoors, go for walks, or simply sit in a park.
• Pursue hobbies: Read books, play board games, paint, play a musical instrument, practice a sport, or try a new activity.
• Connect with loved ones: Have face-to-face conversations, play games together, or share a meal.
• Practice mindfulness or meditation: These techniques can help you focus on the present moment and reduce stress.

Gradual Transition:

• Start small: Begin with short periods of disconnection and gradually increase the duration.
• Turn off notifications: Disable unnecessary notifications to minimize distractions.
• Replace screen time with physical activity: Exercise can improve mood and reduce the urge to check devices.

Remember, a digital detox is a personal journey. Find what works best for you and enjoy the benefits of disconnecting from the digital world.

This website offers a wealth of resources, research, and even retreats focused on disconnecting from the digital world. They provide practical tips, tools, and strategies to help individuals and families reduce screen time, manage digital distractions, and reclaim their time and well-being.

They also have a blog with articles and personal stories about the benefits of digital detoxes and how to successfully implement them in your life.

Be sure to utilize all the techniques and recipes from our previous newsletters in the "Cue to Be Well" archive: