In today’s fast-paced world, stress has become an all-too-common companion in our lives. Whether it’s work-related pressures, personal challenges, or global events, stress can take a toll on our physical and mental well-being. However, by adopting effective stress management techniques, we can regain control and promote better health. Let's explore some strategies to combat stress and improve overall well-being. Practice Mindfulness and Meditation One of the most powerful stress management techniques is mindfulness meditation. Mindfulness involves being fully present in the moment without judgement. By practicing mindfulness, individuals can reduce stress by breaking free from excessive worrying about the future or dwelling on the past. Regular meditation sessions have been scientifically proven to lower stress hormones and promote relaxation, helping individuals to cope better with life’s challenges. Engage in Regular Physical Activity: Exercise is not only beneficial for maintaining physical health but also plays a significant role in managing stress. When engaging in physical activity, our bodies release endorphins, which are natural mood boosters. Moreover, exercise helps reduce stress hormones like cortisol and adrenaline, which can have harmful effects on our bodies when chronically elevated. Whether it’s a brisk walk, a yoga class, or a gym workout, finding an activity you enjoy can go a long way in reducing stress. Adopt Healthy Eating Habits: The food we eat plays a crucial role in our overall well-being, including stress management. During stressful times, individuals may be tempted to indulge in comfort foods that are often high in sugar, fat, and salt. However, these choices can negatively impact our mood and increase stress levels. Instead, opt for a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Nutrient-dense foods provide essential vitamins and minerals that support the body during stressful periods. Set realistic goals and prioritize: Overcommitting and taking on more than we can handle can lead to overwhelming stress. Learning to set realistic goals and prioritize tasks can help manage stress effectively. Break larger tasks into smaller, achievable steps and focus on completing one thing at a time. By reducing the burden of unrealistic expectations, individuals can maintain a more balanced and less stressful lifestyle. Establish Healthy Sleep Habits: Sleep is vital for our bodies to recharge and recover from daily stressors. Chronic sleep deprivation can exacerbate stress levels and lead to a range of health issues. To improve sleep quality, establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is conducive to restful sleep. Incorporating these stress management techniques into your daily routine can significantly improve your ability to cope with stress and promote overall well-being. Remember that stress is a natural part of life, but with the right tools and strategies, it doesn’t have to control us. By practicing mindfulness, engaging in regular physical activity, maintaining a balanced diet, setting realistic goals, and prioritizing sleep, you can reclaim control over your life and cultivate a healthier, happier you. If stress becomes overwhelming or persistent, don’t hesitate to seek support from your IHCRC primary care physician who can provide additional guidance and assistance. Remember, your health is a priority, and stress management is an essential aspect of maintaining a thriving and fulfilling life.

Dive into the world of pizza without the guilt. This Spinach Flour Tortilla pizza recipe offers a colorful blend of fresh ingredients on a green, spinach-infused tortilla. In less than 10 minutes, you'll have a healthy meal that's both delicious and fits your dietary needs. Prep Time: 5 Minutes Cook Time: 5 Minutes Ingredients: 10-inch spinach flour tortilla ¼ cup low-sodium pizza sauce 1/8 teaspoon dried pepper flakes (optional) ½ ounce sliced turkey pepperoni, cut in half ¼ cup thinly sliced red onion ¼ cup thinly slices green bell pepper ¼ cup chopped fresh basil 1 ounce shredded low-fat mozzarella Directions: Coat both sides of the tortilla with cooking spray. Heat a large nonstick skillet over medium heat, and cook tortillas for 2 minutes. Turn the tortilla over. Using the back of a spoon, spread the sauce evenly over all and sprinkle with the remaining ingredients in the order listed. Cover and cook for 2 minutes or until cheese has melted. Remove and let stand for 1 minute to allow the tortilla to become crisp. Cut into 4 wedges. Serving Size: 1/4 of a tortilla pizza Calories: 95 Carbohydrates: 12g Protein: 5g Sugars: 2g Dietary Fiber: 1g Cholesterol: 10mg Fat: 3.5g Saturated Fat: 1.3g Sodium: 290mg Potassium: 140mg Recipe adapted from: http://www.diabetes.org/mfa-recipes/recipes/2017-03-skillet-tortilla-pizza.html

As warm weather hits Oklahoma, outdoor activities become even more enticing. However, venturing into nature exposes us to certain health risks, including tick bites and the potential for Lyme disease. By equipping yourself with essential knowledge on preventing tick bites and safeguarding against Lyme disease, you'll be able to enjoy the great outdoors with peace of mind. Remember, prevention is key. Understanding the Threat Ticks are tiny, blood-sucking parasites that thrive in wooded areas, tall grass, and shrubbery. They latch onto humans and animals alike, transmitting harmful pathogens that can lead to various illness, with Lyme disease being the most common. Lyme disease is caused by the bacterium Borrelia burgdorferi and can have serious health implications if left untreated. Protective Clothing One of the most effective ways to reduce tick encounters is to wear appropriate clothing. Opt for long-sleeved shirts, long pants, and closed-toe shoes when venturing into tick-prone areas. Tucking pants into socks and shirts into pants creates an additional barrier, minimizing the chances of ticks reaching your skin. Tick Repellents Using EPA-registered insect repellents is a vital aspect of tick bite prevention. Look for products containing containing DEET, picaridin, IR3535, Oil of Lemon Eucalyptus (OLE), para-menthane-diol (PMD), or 2-undecanone (CDC Recommendation), as these have proven efficacy against ticks. Be sure to follow the application instructions and reapply as necessary, especially if you're sweating or spending extended periods outdoors. Tick Checks Performing regular tick checks on yourself, family members, and pets is crucial after spending time in tick-infested environments. Ticks can be as small as a poppy seed, making them challenging to spot. Focus on hidden areas like armpits, groin, scalp, and behind the ears. The sooner you find and remove a tick, the lower the risk of disease transmission. Tick Removal If you find a tick attached to your skin, remove it promptly but carefully. Use fine-tipped tweezers to grasp the tick as close to the skin's surface as possible and pull upward with steady, even pressure. Avoid crushing the tick, as this can lead to pathogen transmission. After removal, clean the bite area and your hands with rubbing alcohol, an iodine scrub, or soap and water. More information about removing a tick can be found HERE. Landscaping and Tick Prevention Making your outdoor space less attractive to ticks can help reduce their presence. Regularly mow lawns, remove tall grass and weeds, and create a barrier between wooded areas and recreational spaces with gravel or wood chips. This can limit tick habitat and discourage their migration to your living areas. Protecting Pets Ticks can hitch a ride on pets and enter your home, increasing the risk of human exposure. Consult with your veterinarian about tick prevention products suitable for your pets, and conduct regular tick checks on them after outdoor excursions. Symptoms of Lyme Disease Untreated Lyme Disease can produce a wide range of symptoms depending on the stage of infection. According to the CDC, symptoms can appear in two stages: Stage One (3 to 30 Days After Tick Bite): Early symptoms can begin appearing as soon as three days after a tick bite and can include fever, chills, headache, fatigue, muscle and joint aches, Erythema migrans (EM) rash, and swollen lymph nodes may occur in the absence of rash. Stage Two (Days to Months After Tick Bite): Later symptoms that can appear after contracting Lyme disease can include severe headaches and neck stiffness, additional EM rashes, facial palsy, episodes of dizziness or lightheadedness, nerve pain, arthritis with severe join pain and swelling (particularly in knees and other large joints), intermittent pain in tendons and muscles, heart palpitations or an irregular heart beat, and/or shooting pains, numbness, or tingling in the hands or feet. Preventing tick bites and Lyme disease requires vigilance and proactive measures. By following the guidelines outlined in this article, you can significantly reduce the risk of tick encounters and protect yourself and your loved ones from the potential dangers associated with Lyme disease. Remember, knowledge and preparedness are the keys to enjoying a safe and enjoyable outdoor experience. Stay informed, take precautions, and savor the wonders of nature without fear. Lyme Disease (CDC) Information: About Lyme Disease Lyme Disease Symptoms Removing a Tick Preventing Tick Bites

As we celebrate Pride Month, it is crucial to acknowledge and address the harsh reality of domestic violence faced by sexual minorities. The fight for equality and acceptance extends beyond the realm of public recognition and celebration. We must shed light on the experiences of LGBTQ2S+ individuals who have endured physical, sexual violence, or stalking within their own homes. Startling statistics reveal that nearly half of sexual minority females and bisexual men in the USA have been victims of such abuse at some point in their lives. It is imperative that we stand with these survivors and work towards their empowerment. Nearly half of sexual minority females in the U.S. have been victims of rape, physical violence, or stalking at some point in their lives. - NISVS The Hidden Reality: Domestic violence knows no boundaries; it can affect anyone, regardless of their sexual orientation or gender identity. However, the LGBTQ2S+ community faces unique challenges that magnify the impact of abuse. Discrimination, stigma, and prejudice can further isolate victims, preventing them from seeking help and support. Many survivors suffer in silence, fearing judgment or disbelief due to societal misconceptions. This Pride Month, let us not only celebrate the vibrant diversity and resilience of the LGBTQ2S+ community but also shine a light on the pressing issue of domestic violence against sexual minorities. Together, we must stand in solidarity with survivors, offering support and empowerment. By raising awareness, creating safe spaces, and providing culturally competent services, we can work towards a future where all LGBTQ2S+ individuals can live free from the fear of abuse. Let this be a collective commitment to build a world where love, acceptance, and respect prevail, regardless of sexual orientation or gender identity. Resources: The Network/La Red’s 24-hour hotline A free 24-hour hotline providing confidential emotional support, information, referrals, safety planning, and crisis intervention for LGBTQ+ folks. DVIS - LGBTQ Resources A resource guide from DVIS.ORG Forge Forward - Resources Self-Help guides from Forge Forward. Citation: Walters, M.L., Chen J., & Breiding, M.J. (2013). The National Intimate Partner and Sexual Violence Survey (NISVS): 2010 Findings on Victimization by Sexual Orientation. Atlanta, GA: National Center for Injury Prevention and Control, Centers for Disease Control and Prevention.

As the sun shines brighter and temperatures rise, it's crucial to prioritize hydration during the warmer months. With today (6/23/23) being National Hydration Day, there's no better time to understand the importance of staying properly hydrated and adopting healthy habits to beat the heat. In this article, we'll explore why hydration matters, how much water you need, and offer some practical tips to ensure you stay cool, comfortable, and healthy all summer long. Why is Hydration Important? Water is the essence of life, and staying hydrated is vital for your overall well-being. During summer, your body loses more fluids through sweat, leading to an increased risk of dehydration. Proper hydration is essential for regulating body temperature, supporting digestion, promoting healthy skin, enhancing cognitive function, and maintaining the proper functioning of vital organs. By staying hydrated, you can prevent fatigue, heatstroke, and other heat-related illnesses. How Much Water Do You Need? The amount of water each person needs can vary depending on various factors, including age, weight, activity level, and climate. While the "eight glasses a day" rule is a good general guideline, it's essential to listen to your body's unique needs. You can estimate your hydration needs by following a simple equation: divide your body weight (in pounds) by two, and that's approximately how many ounces of water you should aim to drink per day. For example, if you weigh 120 pounds, try to drink at least 60 ounces (or around 7.5 cups) of water daily. Tips for Staying Hydrated: Carry a reusable water bottle: Investing in a reusable water bottle is an eco-friendly and convenient way to stay hydrated. Keep it with you wherever you go, and make a habit of sipping water regularly. Set hydration reminders: In the hustle and bustle of daily life, it's easy to forget to drink enough water. Set reminders on your phone or use smartphone apps designed to prompt you to hydrate at regular intervals. Flavor your water naturally: If you find plain water boring, infuse it with natural flavors! Add slices of citrus fruits, berries, or herbs like mint or basil to give your water a refreshing twist. Avoid sugary beverages and opt for natural, calorie-free alternatives. Eat water-rich foods: Hydration isn't limited to drinking water alone. Include water-rich fruits and vegetables in your diet, such as watermelon, cucumbers, strawberries, and lettuce. These foods not only provide hydration but also offer essential vitamins and minerals. Be mindful of caffeine and alcohol intake: Beverages like coffee and alcohol can dehydrate your body. If you indulge in caffeinated or alcoholic drinks, remember to compensate by increasing your water intake. Hydrate before, during, and after physical activity: Whether you're hitting the beach, going for a hike, or enjoying outdoor sports, make it a habit to hydrate adequately before, during, and after physical exertion. Keep a water bottle handy, and take regular breaks to drink water and replenish electrolytes if necessary. As the summer heat intensifies, staying properly hydrated becomes paramount for your health and well-being. By adopting simple habits like carrying a water bottle, setting reminders, and consuming water-rich foods, you can ensure that your body remains cool, refreshed, and ready to tackle the challenges of the season. Remember, your body relies on you to keep its fluid balance in check, so make hydration a priority and enjoy the summer to the fullest. Cheers to a hydrated and healthy summer season ahead!

Cognitive health involves the capacity to think, learn, and recall information accurately. Preserving cognitive health is crucial, especially as we age. BASELINE MEMORY TESTING NOW AVAILABLE IHCRC’s baseline memory testing offers a proactive approach for patients aged 55 or older, without present memory problems, but with a family history of dementia. Some of the benefits of baseline memory testing include: Understanding Memory Capabilities: Baseline memory testing provides a comprehensive assessment of memory capabilities. It establishes a reference point for current memory function that can be compared to later testing if memory problems become present, aiding healthcare professionals in identifying areas of concern. Early Detection of Risks: For those with a family history of dementia, baseline memory testing enables early detection. Identifying changes in memory function at an early stage allows for proactive interventions and lifestyle adjustments to help address cognitive decline. Informed Decision-Making: Baseline memory testing empowers individuals to make informed decisions about their health. Armed with knowledge about current memory function, individuals can work with healthcare providers to develop personalized brain health strategies, including lifestyle modifications, cognitive exercises, nutrition, and medical interventions. Peace of Mind: Baseline memory testing provides reassurance and peace of mind for those concerned about their memory. Knowing that proactive steps have been taken to assess cognitive function can alleviate anxiety and enable individuals to plan for the future. Prioritizing cognitive health can have a significant impact on overall well-being as we age. Take a proactive step towards a brighter future by discussing a referral for our baseline memory testing program with your primary care doctor. Give us a call at 918-588-1900 to schedule an appointment today.

Missing and murdered Indigenous Persons is a crisis in the United States and is especially prevalent in Oklahoma. Indigenous women in Oklahoma are at a higher risk of experiencing violence than women of any other race or ethnicity. According to the Urban Indian Health Institute, Oklahoma is ranked 10th in the nation for missing and murdered indigenous women. This is a staggering statistic that highlights the dire situation facing indigenous communities in the state. MURDER: The third-leading cause of death among American Indian/Alaska Native women. Indigenous women in Oklahoma often face multiple layers of marginalization and discrimination, which contributes to the high rates of violence. This includes historical trauma, poverty, lack of access to resources and services, and systemic racism. It’s these factors that make it difficult for Indigenous women to seek help or receive justice when they have been victimized. The lack of data and resources further exacerbates the problem. Many cases of missing and murdered Indigenous women in Oklahoma go unreported or uninvestigated, leaving families without answers and justice. 5,712 cases of MMIWG (Missing and Murdered Indigenous Women and Girls) were reported in 2016 (nationwide). Only 116 of them were logged into the Department of Justice’s database. It is time to prioritize the safety and well-being of Indigenous persons in Oklahoma and across the United States. This includes addressing the root causes of the crisis, such as systemic racism and discrimination, and providing resources and support to Indigenous communities. It also means holding perpetrators accountable for their actions and ensuring that Indigenous persons receive justice. By raising awareness about this issue and addressing the systemic issues that contribute to it, we can work towards a future where all Indigenous persons can live free from violence and discrimination. For resources and additional information and support, visit our resource hub at www.ihcrc.org/dvp. IHCRC Staff wearing red to show support of MMIP(R)(W)(WG): Citation: Lucchesi, Annita, and Abigail Echo-Hawk. “Missing and Murdered Indigenous Women and Girls: A Snapshot of Data from 71Urban Cities in the United States.” Urban Indian Health Institute, 2016.

April is Sexual Assault Awareness Month (SAAM), an annual campaign aimed at raising awareness about sexual assault and empowering individuals and communities to take action to prevent sexual violence. This month provides an opportunity for us to come together and work towards ending sexual violence and creating a world where everyone can feel safe and respected. Sexual assault is a serious and pervasive problem in our society. According to a 2018 study entitled The Facts Behind the #metoo Movement: a National Study on Sexual Harassment and Assault, 81% of women and 43% of men reported experiencing some form of sexual harassment and/or assault in their lifetime (in the US). Sexual assault is a traumatic experience that can have long-lasting effects on survivors, including depression, anxiety, post-traumatic stress disorder (PTSD), and more. Among populations in the US, Native Americans are at a higher risk of experiencing sexual assault. According to the National Institute of Justice, Native American women are 2.5 times more likely to experience sexual assault compared to other women. 49% of Native American women have reported sexual violence in their lifetime. (3) - National Center for Injury Prevention and Control, Division of Violence Prevention, The National Intimate Partner and Sexual Violence Survey: 2010 Summary Results (November 2011) It is essential to create safe and supportive environments where survivors can heal and seek justice. There are many ways to get involved in SAAM and support survivors. Here are some suggestions: Educate yourself: learn about sexual violence, its causes, and how to prevent it. You can find information and resources on our resource hub HERE. Speak out: Use your voice to speak out against sexual violence and challenge harmful attitudes and behaviors. Talk to your friends and family about consent, healthy relationships, and the importance of respecting boundaries. Support survivors: Listen to survivors, believe them, and support them in their healing journey. Take action: Advocate for policy changes that support survivors and prevent sexual violence. Contact your elected officials and urge them to prioritize funding for programs and services that address sexual violence. Let us use this month to educate ourselves, support survivors, and work towards ending sexual violence. Together, we can create a world where everyone feels safe and respected. Reference: National Center for Injury Prevention and Control, Division of Violence Prevention, The National Intimate Partner and Sexual Violence Survey: 2010 Summary Results (November 2011), https://www.cdc.gov/ViolencePrevention/pdf/NISVS_Report2010-a.pdf. Kearl, H. (2018). The Facts Behind the #metoo Movement: A National Study on Sexual Harassment and Assault. Stop Street Harassment. Rosay, A.B. Violence against American Indian and Alaska native women and men, National Institute of Justice, https://nij.ojp.gov/topics/articles/violence-against-american-indian-and-alaska-native-women-and-men

February is National Teen Dating Violence Awareness Month. It is an important time to recognize the signs of unhealthy relationships and support teens in having positive, healthy relationships. Here are some tips on how to have a healthy relationship: Set Boundaries and Respect Each Other’s Privacy The most important part of any relationship is respect for yourself and your partner. Setting boundaries will help you both understand what is acceptable behavior in the relationship. Respect each other’s privacy and make sure you are both comfortable with the level of communication that exists between you. Talk To Each Other Honestly and Openly It can be difficult for teens to talk about issues like mental health, sexuality, or dating violence. But it’s important to talk openly with your partner about your feelings and concerns so that you can work together to resolve any problems that arise. Talking honestly also helps build trust in the relationship, which is essential for a healthy connection. Practice Self Care It’s easy to get caught up in the excitement of being in a new relationship, but it’s important to take care of yourself first. Make sure you are getting enough sleep, eating nutritious meals, exercising regularly, and taking breaks from technology when needed. Taking care of yourself sets a good example for your partner and helps keep the relationship balanced and healthy. During this National Teen Dating Violence Awareness Month, it’s important to remember that all relationships should be based on mutual respect and understanding. By practicing self-care, setting boundaries, talking openly with each other, and respecting each other's privacy—you can foster a healthy relationship free of violence or abuse. If you or someone you know feels unsafe in their current situation—reach out for help immediately! There are many resources available such as hotlines or counseling services that can provide assistance and support during this difficult time.

February is National Teen Dating Violence Awareness Month. This is an important time to draw attention to the prevalence and dangers of teen dating violence. It is estimated that one in three adolescents in the United States will experience physical, sexual, or emotional abuse by someone they are in a relationship with before they become adults. What is Teen Dating Violence? Teen dating violence (TDV) is defined as physical, sexual, psychological, or emotional aggression within a romantic relationship between two young people aged 13 to 19 years old. This type of violence can take on many forms including verbal abuse, physical assault, stalking, and cyberbullying. Prevalence in Schools Unfortunately, Teen Dating Violence is all too common in schools today. Studies show that one out of every eight high school students have experienced dating violence in some form. In addition to the direct effects on teens who experience this type of violence from their romantic partners, there are also broader impacts on school safety and climate as well as student learning outcomes. For example, students who experience teen dating violence may be more likely to struggle academically or miss school due to fear for their safety or stress related to their violent relationship. They may also be more likely to engage in risky behaviors such as drug or alcohol use which can further compromise their safety and wellbeing. Recognizing Signs It can be difficult for parents to recognize the signs of TDV because many teenagers do not want to share details about their relationships with adults. However, there are certain behaviors that could indicate TDV may be taking place between two teens: One partner isolating themselves from friends and family members One partner regularly checking up on the other One partner displaying extreme jealousy or possessiveness One partner becoming controlling over decisions made by the other Intimidation tactics being used by one partner against the other Either partner being physically violent toward each other Either partner exhibiting unhealthy communication styles like name-calling or threats Either partner feeling unsafe around each other If you notice any of these behaviors among your child’s relationships with their peers—or if your child has expressed concern about a peer’s behavior—it is important to take action quickly and provide guidance on how best to handle the situation. What You Can Do to Help The first step toward helping prevent teen dating violence starts with education and awareness about healthy relationships among teenagers and adults alike. If you suspect that someone you know may be involved in an abusive relationship, it’s important to talk to them about it without judgment or criticism. Encourage them to seek professional help if needed so they can learn how to navigate these difficult situations safely and effectively. Additionally, you should also reach out to local organizations whose mission is to support victims of domestic violence so your teen can get the help they need. It’s important for parents and educators alike to recognize the signs of teen dating violence and provide support and resources for those affected by it. The National Domestic Violence Hotline (1-800-799-7233) provides 24/7 support for anyone experiencing domestic violence including teenagers who may not know where else to turn for help. Educators should also be aware of warning signs such as changes in academic performance or social behavior that could indicate that a student may be a victim of teen dating violence so they can intervene early on before the situation escalates further. February is an important month for raising awareness about this issue, but it's essential we remain vigilant throughout the year if we want to protect our teens from harm and create safe learning environments for all students.

In today’s digital world, cyber stalking and GPS tracking are real threats that can affect your safety. As technology advances, so do the methods used to commit invasions of privacy. Apple AirTag is a great example of how useful technology can be used negatively (like to track people without their knowledge). Let's look at why it is important to be aware of these dangers. Cyber Stalking and GPS Tracking Cyber stalking and GPS tracking are both forms of invasion of privacy, but they come with different levels of risk and consequences. Cyber stalking refers to using online methods like social media and email to stalk someone without their knowledge or consent. GPS tracking involves the use of satellite-based positioning systems to track someone’s movement without their permission or knowledge. It is important to note that while these two activities may seem similar in nature, they come with completely different levels of risk. How Can You Stay Safe? The best way to stay safe from cyber stalking and GPS tracking is by being aware of the potential risks associated with them. You should always be mindful when sharing personal information online, especially if it could potentially reveal your location or other sensitive data about yourself. Additionally, make sure that you have strong passwords in place for all accounts and devices connected to the internet – even those connected via Bluetooth. Finally, never give out your home address or other private information unless absolutely necessary. As technology becomes increasingly available, it is important to stay vigilant for small and concealable items that have GPS capabilities. Apple AirTags are a new battery-powered tracking device that can be attached or stored with items you frequently lose. Although this is a convenient way to track down your lost items, it comes with safety concerns too. Luckily, Apple has implemented a safety alert system to notify non-owners when an AirTag is following them. "AirTag Found Moving With You" will appear on the person's iPhone if it detects an unknown AirTag near it. Although designed around the iPhone, newer Android phones can notify users as well by displaying an "Unknown AirTag" notification. Cyber stalking and GPS tracking are serious threats in our digitally connected world; however, understanding how these technologies work can help you protect yourself from becoming a victim. By being mindful of what information you share online and taking measures such as setting strong passwords on all devices connected to the internet, you can increase your chances of staying safe from these invasions of privacy. Remember - if something seems too good to be true (like an offer for free AirTags), it probably is! Don’t trust any offers that require you to enter personal information before receiving anything in return – this could be a sign that someone has foul intentions behind it. Be smart about security measures – your safety depends on it! By understanding the risks associated with cyber stalking and GPS tracking, you can better protect yourself from unwanted surveillance. Remember to always stay alert while out in public places and never hesitate to contact authorities if you feel like someone may be following or tracking you without your permission. Taking these measures will help ensure that you remain safe from potential threats both online and offline.

January is National Stalking Awareness Month, a time to pause and reflect on the prevalence of stalking in our daily lives. It’s estimated that 7.5 million people are stalked each year in the United States alone – with women being more likely to be targeted than men. Let’s take a deep dive into why women face more risks from stalkers, what signs to look out for, and how to best protect yourself if you ever find yourself in this situation. The Impact of Stalking on Women Stalking can have serious psychological effects on its victims, particularly women. According to the Stalking Prevention, Awareness, and Resource Center (SPARC), one in three women experience stalking at some point in their lifetime and 84% of stalking victims felt fearful, threatened, or concerned for their safety. Unfortunately, these fears are not unfounded as nearly one in three women stalked by an intimate partner were also sexually assaulted by that partner. These risks can be compounded by the fact that many stalkers use technology such as GPS tracking devices and spyware apps to monitor their victims’ activities without their knowledge or consent. In addition to physical and psychological harm, stalking can have financial repercussions for those affected by it. Many victims feel the need to move, change jobs or even go into hiding to stay safe from their stalker—all of which come with extra costs associated with them. Additionally, some employers may not be willing to provide a victim with paid leave or other accommodations necessary for them to remain safe while at work and out of sight from their stalker. That puts women at greater risk for economic instability if they are unable to continue working due to fear of being stalked by an ex-partner or another individual who poses a threat. Protecting Yourself If you think you are being stalked, there are several steps that you can take in order to ensure your safety and well-being. It’s important to remember that there is no “one-size-fits-all” solution when it comes to addressing potential stalking behavior – each situation is unique and must be handled accordingly. However, here are some general tips on how you can identify and address potential stalking behavior: No one should have to live in fear because of a stalker but unfortunately, millions of people face this reality every year. January is Stalking Awareness Month so now is the time for us all to act and learn more about how we can better protect ourselves against this very real threat. Whether it’s staying informed on the latest news related to stalking or taking practical steps like those outlined above, everyone has a role play when it comes preventing cases like this from happening in the future. Let’s work together towards creating a safer world for everyone! Resources are available if you are experiencing stalking. Visit www.ihcrc.org/dvp for more information.

2023 is here and many of us are looking to make positive changes in the new year, especially when it comes to our health. Creating a healthy New Year’s resolution can be daunting, but with the right tools and guidance, you can achieve your goals. Here are some tips for creating a healthy New Year’s resolution that will stick. Set Realistic Goals The most important step in creating a healthy New Year’s resolution is setting realistic goals. Setting unrealistic expectations will only lead to disappointment and frustration. Reflect on what you want to accomplish this year and create SMART (Specific, Measurable, Attainable, Relevant, Time-Bound) goals that you know you can achieve within the timeframe you have set for yourself. SMART Goal Example: To get healthier by next year, I will start exercising weekly. For the first six months, I will exercise 2x a week for 30-minute intervals. For the last six months, I will exercise 3x a week for 30-minute intervals. I can choose from running, interval exercise videos, and weightlifting. Break It Down into Bite-Sized Pieces You might feel overwhelmed when looking at your overall goal so it helps to break it down into smaller pieces that are easier to manage. This way instead of focusing on one big goal you can focus on an achievable task each day or week that brings you closer to achieving your goal. By incorporating a less frequent exercise pattern for the first 6 months of your SMART goal can help the task feel less overwhelming and give you the ability to build momentum through the year. A good place to start your exercise journey is by following along with our Workouts With Jordin video series on YouTube! Skip the clicks and start working out now! Find Support & Accountability It’s much easier to stay motivated if you have support from friends or family members who share similar goals or just want to help keep you accountable along your journey. You might also consider joining a support group or finding an online mentor who has already achieved similar goals as yours (did you know our Fitness Program offers zoom workout sessions with fitness specialists?). Having someone there to cheer you on as well as hold you accountable will help increase your chances of success! IHCRC Poll: Take Time to Reflect At least once per month take time to reflect on your SMART goal to see how far you have come since making your resolution and celebrate any victories no matter how small they may seem. Acknowledging your progress helps motivate and inspire, while keeping track of the challenges faced provides valuable insight into what works best for your specific situation. This can help inform future decisions related to exercise goal setting and achievement. Making a healthy New Year’s resolution does not need to be complicated or overwhelming if done with proper planning and preparation. Start by setting realistic goals for yourself then break them down into manageable tasks which makes them more achievable over time. Find additional support from friends or family members who share similar goals and join an online forum or find an online mentor for additional accountability (IHCRC's Fitness Program). Finally, take time each month to reflect on how far you have come since making your resolution—recognizing even small victories will help keep motivation high! With these tips in mind, 2023 could be your healthiest year yet!

The holiday season can be a stressful and overwhelming time of year. Between the rush of shopping, family gatherings, festivities, end-of-year projects, and other obligations, it can be hard to find the energy or even a few moments to relax and enjoy yourself. While stress is a natural part of life, it can affect your physical health and mental well-being if it gets too extreme or prolonged. If you’re looking for ways to manage your stress levels over the holidays, here are some tips that may help. Take Time For Yourself First and foremost, take time for yourself. With all the shopping and socializing that comes along with the holidays, it’s easy to get caught up in the hustle and bustle and forget about taking care of your own needs. Make sure you schedule some down time for yourself each day – whether that means an hour for reading a book or enjoying a relaxing bath. This will help restore your energy levels so you have enough left over to take care of tasks throughout the day. Stay Organized It’s also important to stay organized during this time of year by creating lists for everything you need to do. This will help prevent overwhelm from setting in so you can focus on crossing off items one at a time without feeling like there’s too much on your plate at once. You can also delegate tasks when possible so others can help lighten your load – like asking family members to help make decorations or plan meals together instead of doing it all alone. Set Realistic Expectations Another way to manage stress during the holiday season is by setting realistic expectations of what things should look like this year. Understand that with changes happening in our daily lives, it may look different than past years in terms of gathering with extended family or attending events outside of home. Overall, taking steps towards managing stress during the holiday season isn't easy but it is possible! By intentionally scheduling some personal "me-time" each day while staying organized and keeping realistic expectations (and positive perspectives!), you'll be able create enjoyable memories this holiday season without getting overwhelmed by all that needs done within such a short amount of time!

The winter holidays are a time when many people tend to relax and take it easy. But for those of us who like to keep active, it can be tough to find ways to stay motivated during the colder months. Here are some tips for keeping up your exercise routine during the winter holidays: Make a plan: One of the best ways to stay motivated during the winter is to have a plan in place. If you know what workouts you’re going to do each day, you’re less likely to skip them. Find a partner: Working out with a friend or family member can make your workouts more enjoyable and help you stay on track. Bundle up: When it’s cold outside, it can be tough to get motivated to go for a run or hit the gym. But don’t let the cold weather stop you from getting in your workout. Bundle up and get outside! Mix things up: If you get bored easily, try mixing up your workouts. Instead of always doing the same thing, try something new like yoga or tai chi. Stay indoors: If the weather is bad or you just don’t feel like going outside, there are plenty of exercises that you can do indoors from the comfort of your own home. The Workouts with Jordin video series is sure to get your blood pumping without the use of specialized equipment. The winter holidays don’t have to be a break from your workout routine. In fact, you may find that keeping up your exercise habits will actually help you enjoy the holiday season more! All it takes is a little bit of planning and creativity. We hope these tips will help you stay active and healthy over the next few weeks. Skip the clicks and work out now!