10 Self-Care Tips for the Busy Administrative Professional

by Emily Alvarez

Today is Administrative Professionals' Day. This is the day where those in support roles are recognized for being amazing and keeping an organization working like a well-oiled machine. Today, the focus need to be, not just on the miraculous support we provide, but on the stress and overwhelming feelings that come along with the position. It's time to support those who support everyone else.

Let's face it. Being a Fill-In-The-Blank Assistant means you become the be-all, end-all. You do literally everything and do it without breaking a sweat (Let's be honest, you also look fabulous doing it).

For me, being an Executive Assistant to a CEO is stressful, but also maintaining support for the rest of the staff can be overwhelming. My job description may say I do one job, but that's never the case. I have my hand in everything and I do it well. I am extremely good at taking care of others, but I also need to make sure that I'm healthy. I practice self-care to keep my mind and body in check.

Self-care is any intentional actions you take to care for your physical, mental, and emotional health. Taking care of your health doesn't just mean physical. Your mental and emotional health are just as important to overall health as physical.

Here is a list of self-care tips for the busy administrative professional:

1. Set and maintain professional boundaries. 

    Don't let your work life bleed into your personal life, and vice versa. It's important to set clear and concise boundaries. Letting work overtake your life is extremely unhealthy. For example, I make it a point to not answer any emails (or look at them) during the weekend because that is my family time. My job is Monday through Friday, 8:00 am - 5:00 pm. And I try very hard to keep it that way. I have also made sure that my boundaries are respected by other on my staff. I am only contacted during off hours if it is an emergency situation. And I respect their boundaries too, by doing the same. Make sure you also balance your work schedule with life demands so no one day or one week is too much.

2. Start a compliments file.

    Document the great things people say about you to read later. This is especially a good idea if you're having a bad day. Reading nice things people have said about you will life you up. When I was in college, I was a Resident Advisor. Part of my job was staff development. I had the staff create compliment jars. Each person on staff had to write something nice about everyone and put it in their jar. The purpose was to show support, but also give someone something nice to read on a bad day. I have a card from my staff on last Administrative Professional's Day where they all told me how awesome I am. When I feel really stressed, I like to look at the card to be reminded that I do a great job and what I do is worthwhile.

3. Unplug for an hour.

    Switch everything to airplane mode and free yourself from the constant bings of social media and email. When your life is only lit by the light on your phone or computer screen, it's very dim. Take time for yourself away from the constant buzz of incoming emails, calls, or texts. Just relax and enjoy life around you, instead of like on the small screens. If your work seems to take over everything, just start with an hour. Maybe eventually you could get to a whole day unplugged or a week for vacation. I've done it and it's been extremely difficult, but I know I enjoyed by vacation so much more because of it.

4. Take deep breaths.

    Whenever I'm feeling extremely overwhelmed, I make sure to take some deep breaths before trying to tackle whatever my workload looks like. Deep breathing can help reduce anxiety as well as lower and/or stabilize blood pressure. It's important to make sure you're breathing, especially during stressful situations. It does no one any good if you pass out because you were overwhelmed and weren't breathing.

5. Exercise Regularly.

    Exercise is a powerful stress reliever. This is an effective way to lift your mood, increase energy, sharpen focus, and relax both mind and body. Try walking, running, dancing, swimming, or any other activity that will get your heart pumping. Aim for at least 30 minutes of stimulating activities a day. As the wise Elle Woods from Legally Blonde) said, "Exercise gives you endorphins. Endorphins make you happy."

6. Do activities that don't require a lot out of you.

    Do things that you find are a lot of fun without requiring too much brain power. For example, coloring is great at relieving stress. How much stress did you have has a kid while coloring? Exactly. Personally, I love to read. I always make sure I have some time for myself and just read. My go-to's are romance novels--mostly because they don't require a lot of brain involvement and that means I can relax. So go on down to your local store and pick up some adult coloring books, crayons/colored pencils, and great mindless books. You'll feel better in no time!

7. Listen to music.

    As someone who is a huge fan of music, I fully stand by the effects that music can have on your well-being. Listen to music that soothes you. I love singing along with my music. It makes me happy and gets rid of pesky stress. Plus, I also feel super accomplished if I can remember the words to a particularly difficult song. I'm looking at you, Hamilton: An American Musical. If you're wondering what effects listening to music can have on your body, you can read more about it here.

8. Do something for yourself.

    When life is overwhelming, sometimes you need to take a moment and do something for yourself. Personally, I love getting massages or getting my nails done. It's something that makes me look good, and therefore I feel good. With the daily grind of work and families, it's important to take time for yourself. Go to a wine tasting. See a movie you've been wanting to see. Go out dancing. Splurge on something nice for yourself, just because. The possibilites are endless, the only requirement is that it's for you.

9. Clean your desk.

    When life is overwhelming, having a cluttered desk is only going to make it worse. Because I am always constantly working on multiple projects at once, my desk regularly looks like a hurricane came by. When it gets to be too much stuff on my desk, it makes me feel even more overwhelmed. I take time once a week to clean up my desk. I organize and clean. I then prioritize my stuff for what needs to get done next. By cleaning your desk, you're also creating a healthy workspace.

10. Smile and laugh.

      A recent research study found that just the act of smiling, even if you don't feel like it, could be enough to change your mood. Something about how different facial muscles communicate with your brain. Don't you remember people telling you that laughter is the best medicine? Well, it's true. Laughter is a powerful antidote to stress, pain, and conflict. Humor lightens your burdens, inspires hopes, connectes you to others, and keeps you grounded, focused and alert. Read a comic book. Watch a comedy or TV show that makes you laugh. I suggest something that is completely stupid that you can't help laughing at.

While some workplace stress is normal, excessive stress can interfere with your productivity and impact your physical, mental, and emotional health. Self-care is an excellent way to support yourself while supporting everyone around you. You also don't have to be an administrative professional to benefit from these self-care tips.

In case someone doesn't say it today (you can add these to your compliments file):

You're a rock star. Everything you do is fabulous. I know how you feel and I've been where you've been, so I know how great being appreciated is. Your workplace is extremely lucky to have you. You're an incredible asset. Keep up the good work!

*****

Mrs. Alvarez is the Executive Assistant for the Carson J Spencer Foundation. She graduated from San Jose State University with a degree in Public Relations and is now leading communication efforts, maintaining the office, and supporting all staff. She coordinates all social media initiatives for this Denver-based nonprofit known for innovation in suicide prevention. In addition, she facilitates all staff needs and coordinates all details pertaining to the CEO. She has a passion for the mental health movement and suicide prevention. She also received the highest award—the Gold Award—from the Girl Scouts and was in Sigma Alpha Lambda, an honors fraternity, in college.

Why Would You Take CPR?

Guest Blog by Scott Drochelman

Roger "Rabbit" Collins' head dropped to his chest. He began convulsing. Ray Harris, Jr. dropped to a knee, he listened for breathing. There was none. The man's eyes stared up blankly. He was clinically dead. Ray began pumping his chest for what felt like an hour. In the end, it was only 8 minutes before Roger gasped and the firefighter was beside him telling him he would take over.

Photo: NASA/GSFC/Rebecca Roth

Ray had learned CPR only a month before. A simple training and 8 minutes of determination had saved his coworker's life. CPR trainings are commonplace in the United States with 12 million people being trained annually. Millions do this training even with the knowledge that on 2% to 18% of people who receive bystander CPR survive to be discharged. Those statistics don't matter in the end because we've decided that the small chance of saving someone like Roger is worth the time and money necessary to learn CPR. We've determined that we will do what it takes to save a life.

Whey then are so few people trained in suicide prevention? Why have we decided that our discomfort in talking about suicide is so great that we would rather leave it to someone else to help? What if Ray Harris Jr. had waited for someone else?

We know that suicide prevention programs work. Studies suggest that up to 42% of people who take a suicide prevention gatekeeper training use the skills they learn in the first 6 months. The trainings are short, on average only 1-2 hours and the expectations are the same as CPR. They don't ask that you do it all by yourself, they just ask that you help until the professionals arrive. We know all this, and still only a small percentage of the population gets trained. How many Rogers could we save if we would invest a small amount of time and money in learning how to save a life? How many more do we have to lose before people are willing to step up?

Visit www.carsonjspencer.org/programs/working-minds/ to find out how you can help.

*****

Sources:
http://www.texarkanagazette.com/news/local/story/2015/nov/26/msaves-co-workers-life-cpr/409279/
http://www.cnn.com/2013/07/10/health/cpr-lifesaving-stats/
http://cpr.heart.org/AHAECC/CPRAndCPRFirstAid/CPRFactsAndStats/UMC_475748_CPR-Facts-and-Stats.jsp
http://www.nbci.nim.nih.gov/pmc/articles/PMC2913886

Words Make Worlds: Language and the Culture of Mental Health in the Workplace

Republished with Permission from Insurance Thought Leadership
By Donna Hardaker and Sally Spencer-Thomas

Part I: The Science and Social Movement

"commit suicide" - "successful suicide" - "the mentally ill" - "suffering from a mental illness"

Photo by Benjamin Child

These phrases rattle off the tongue--yet we, as social justice advocates, find that they rattle our souls as people continue to use them in well-meaning workplace education programs and community discussions. Let us explain...

In 1984, George Orwell said, "If thought corrupts language, language can also corrupt thought." The phrases above are commonly used inside and outside the mental health sector, and because of this common usage, they are accepted. We suggest that they corrupt the mindful thinking of those who speak them and those who hear them. We would like to change this.

What if being more mindful of our language could release new ways of thinking that eventually open up new opportunities for creative ideas, thoughtful approaches, and ultimately true social inclusion? What if we make a conscious effort to find words that more accurately reflect the experience of mental health conditions and suicide--would we be better able to have empathy, support, and inclusion in our workplaces and communities through the use of more skillful language? We argue: Yes.

Neurolinguistics tell us that the words we use as we speak inform the way our brains store and process information about whatever it is we are talking about. Words carry current meaning and history of meaning. Many words are associated with inaccurate and unfair messages that serve the perpetuate misunderstanding and prejudice. The labels applied to people who have mental health challenges by clinicians create assumptions, expectations, and interpretations that can set misperceived limits on how much growth and performance is possible, while also creating the means for social exclusion. We believe that this process is often unconscious and has an insidious effect on our collective thoughts and feelings, especially regarding marginalized groups, like people who live with suicidal experiences and mental health conditions.

We are hardwired to remember problems, especially when we perceive these problems to be dangerous. So using language that is negative, connotates difference, and insinuates a threat tends to be very "sticky." To undo this, we need to spend extra effort to build a vocabulary that is life-affirming, dignified, and inclusive. Paying attention to our language as we talk about mental health and suicide while constantly and intentionally working toward improving our language will help create a workplace culture of compassion, vitality and engagement.

Stigma reduction campaigns and workplace mental health trainings that do not pay careful attention to language are limiting their impact, and may be the reason why, even after the many years of stigma reduction campaigns, we are not much further ahead in terms of reducing stigma in the workplace.

Language is the most powerful tool in our understanding of each other. In any social movement, language must be addressed. How we speak about people informs us about them, so when we speak unconsciously, without attention to bias and misperception, we are perpetuating social prejudice and its damaging impact. By changing our language, we alter our perceptions and attitudes; this is social justice.

Part II: The Words--in the sequel to this blog we explore the history, impact and alternatives to specific words used when talking about suicide and mental health.

*********

SALLY SPENCER-THOMAS: As a clinical psychologist, mental health advocate, faculty member, and survivor of her brother's suicide, Dr. Sally Spencer-Thomas sees the issues of suicide prevention from many perspectives. Currently, she holds leadership positions for the Carson J Spencer Foundation, the National Action Alliance for Suicide Prevention, and the American Association for Suicidology.

DONNA HARDAKER: Donna is an internationally recognized industry expert in the emerging field of workplace mental health. She is an award-winning curriculum developer, advocate, public speaker, writer and advisor, who has leveraged her personal experience of mental health challenges and their impact on her employment history into a significant body of work. She is the Director of Wellness Works, a workplace mental health training program of Mental Health America of California that has been evaluated as highly effective in stigma reduction with lasting behavior and culture change. Donna is from Toronto, Canada, but now lives in Sacramento, where she greatly enjoys the California sunshine.

9 Tips For Better Sleep Hygiene

By Emily Alvarez

Photo by Flickr user Justine

Sleep is as important to our health as breathing, eating or drinking. It helps our body repair itself and our brains to associate our memories and process information. Poor sleep is linked to physical problems such as a weakened immune system and mental health problems like anxiety and depression. Also, if you're sleep deprived and tired, your brain has a harder time absorbing new information.

Besides, you're not "you" when you don't get enough sleep. And no one likes a grumpy and cranky person.

Getting good sleep is important to maintaining health. Sleep hygiene is the practices and habits people use to help them sleep well on a regular basis.


Here are 9 things you can do to promote good sleep:

1. Go to bed at the same time and wake up at the same time (+/- 20 minutes). Having a consistent schedule will keep your body regulated.

2. Exercise regularly. Exercise promotes continuous sleep, but don't exercise less than three hours before bedtime.

3. Have a quiet, comfortable bedroom. Set your thermostat to a comfortable temperature. Turn off the TV and any other inessential noises. If your pets bug you during the night, leave them outside the bedroom. Keep your bedroom dark. Have a comfortable mattress.

4. Have a comfortable pre-bedtime routine. Take a warm bath or shower. Make time to meditate or just have quiet time.

5. Try to avoid naps. Every person needs a certain amount of sleep per 24-hour period. Naps take away the time you need the next night, which can in turn cause difficulty falling asleep or insomnia.

6. Don't read or watch TV in bed. The bed is reserved for two things: sleep and sex. Doing anything in bed other than those will make your brain associate your bed with wakefulness.

7. Avoid stimulants like coffee, nicotine, or alcohol. These things can disrupt your body's rhythm and disrupt your sleep.

8. Don't stay awake for more than 5-10 minutes. Only go to bed when you are actually tired. Get out of bed if you're unable to fall asleep.

9. Don't eat too much before going to bed. Food can be disruptive right before sleep. But don't go to bed hungry, either. If you're hungry, eat a light, healthy snack.


As you can see, there are plenty of things you can do to get a good night's sleep. Not only will your body thank you, but your brain will too.

For more information and tips on sleep hygiene, read this handout.

*****

Mrs. Alvarez graduated from San Jose State University with a degree in Public Relations and is now leading communication efforts at the Carson J Spencer Foundation. She coordinates all social media initiatives for this Denver-based nonprofit known for innovation in suicide prevention. In addition, she facilitates the outreach efforts to local and national media by creating and distributing press releases, blogs, and youtube videos. She has a passion for the mental health movement because her family has a history of mental health issues, and she had a  friend die by suicide when in high school. In 2009, she earned the highest award -- The Gold Award -- from the Girl Scouts and was in an honors fraternity in college.

Stephanie Crookston: My Journey to Find Meaning After My Friend/Roommate's Suicide

By Emily Alvarez

Stories of lived experience can be used to fight the stigma of mental illness and suicide and to help get people involved in the movement. These journeys humanize the suicide prevention movement and help other people seek help. This series on lived experience is a great chance to highlight a loss survivor's story and the search for meaning after loss.

Stephanie Crooskton has been a part of our organization for a while now, whether she volunteers in our office, at our gala, or works as a FIRE Within Educator for us. She lost a friend and roommate two years ago and has been making meaning out of the loss ever since. There is a wrestling event this weekend in memory of Jack, so we wanted to share Stephanie's story of finding meaning through loss. This is her story:

Jack had this wonderful gift, of walking into the room and being the light that everyone was drawn to. To say he was "larger than life" is an understatement. Jack lived and breathed to the beat of his own drummer and very seldom conformed to the societal norms that are so often pushed on all of us. One of the things that I admired so much about Jack was that he followed his dreams and he was persistent in them. He loved wresting and his dream was to be a wrestler in the WWE (World Wrestling Entertainment). One of the first times I ever met Jack, was at a wrestling show in Loveland. My husband, Logan, has known Jack since kindergarten and this wrestling match was one of Logan and my first dates--and I will never forget it. Jack has such an intense presence on the stage and I was immediately impressed with the person he was both on and off stage from the get go. In the four years that followed, I would get to know Jack in the fashion I will forever remember him as--a wonderful person.

It felt like Jack's death rocked the foundation on which all of us stood. For so many of his friends and family, the shock of his death was unreal and hard to swallow. The outpouring of love and support for Jack in his time leading up to his death is a testament to how important he was to all of us in his life. Jack was a friend long before his death and he continues to be honored every day by those he impacted, inspired, and those who are continuing to pursue their dreams, in spite of perceived expectations and barriers.

I personally honor his memory by working with and volunteering at the Carson J Spencer Foundation to teach others about suicide prevention. I have taken training courses, been appointed to Chair of the Suicide Prevention Task Group at the Mental Health Center of Denver, became a FIRE Within Educator, QPR and Working Minds Trainer, among many other things. I have helped bring suicide awareness into many facets of my personal and professional life. I learned the signs of suicide and how to talk to someone about suicide. I made it my mission to save at least one person. I know I have saved more than one life because of what I have learned in the past two years since his death. The road has not been easy because suicide is not an easy topic to broach. I have felt defeated and burnt out. I have wanted to give up. 

Then I think of Jack and how we he was in life and how he never gave up on his dream to be a wrestler. He was doing something, despite the set backs and the "No's." So I wake up every morning and think to myself, I will honor Jack's life by doing more with mine.

For me, I found it almost impossible to get past the guilt I felt. The self-loathing grew and grew in forms of he was living with you, how could you miss the signs? and you are a mental health professional, why/how could you not see it? and you should have looked at your phone sooner and you would read the text message and maybe he could have been saved. I woke up in the days and months after his death believing with 100% certainty that I had failed him. I told others that were close to him we're not at fault, Jack had made his choice, and that he knew you loved him, and a whole host of other things. I believed what I told these individuals because I shouldered all of the blame in my mind. As unrealistic and foolish as it sounds to people, that is exactly how I felt. My husband and I had taken him into our home, helped him find a job, spent time with him watching Wrestle Mania DVDs, and told him he had our love and support, but to me all of that wasn't enough. It did not matter to me what we had done. I had failed him. I had let him down. I had not been good enough for him.

It was amazing the response I got from others that I had shared my struggles with. It is true that I didn't know him as well and as long as so many others and I struggled with that thought all the time! When I wasn't thinking about how much of a better friend I could have been, I spent other times thinking that I did not know him for that long, I should have been able to stay objective and should have been in a position to help him more! I got trapped in thoughts that seemed endless, always finding a reason to hate myself more and more as the days went by.

I felt like he was around all the time after his death. Cabinets would randomly close. Loud creaks in the floor above our heads. The feeling of someone looking over your shoulder. The brief moment of a figure in your peripheral. I saw Jack or felt Jack's presence everywhere I went.

One of the first things that brought me comfort were people I never met who were good friends of Jack's. On the night Jack posted his note on Facebook, his friends rallied together and tried to find him. The amount of love that came out of something so horrific has always helped me with the grieving process. While the outcome was not what anyone wanted, it was a testament to how far people are willing to go for the people they love in this world. Especially for those who are effected by suicide or thoughts of suicide. The things friends and family have done since that moment to honor Jack's life, continue to be inspiring and moving. 

My family was supportive. Just allowing me to talk and help me grieve as they sat with me. My husband, Logan, gave me a lot of support. He listened when I cried, he validated my fears, and he never faltered in his own grief to help me with working through mine. I remember him looking up at me and saying Stephanie, you can't change what happened to Jack. While he had said that numerous times before, that last time it clicked. I needed to make sense of this tragic situation. I had to figure it out. I went back to work, greeted by love and support. Coworkers would sit in my office and let me just cry. They let me talk about it. Talking about it helped a lot, it took me a long time to not cry when I talked about it. 

Sometimes, even now, I can't hold back the tears. I miss him.

It was not until I picked up a booked called Why People Die by Suicide by Thomas Joiner, that I was able to start putting things into perspective. The book helped me make sense of some of the things I was going through. It helped me gain acceptance of my reality and live with this new normal. Around the time of Jack's death, Kevin Briggs had a TED talk about the Golden Gate Bridge and how he saved lives. This talk helped me to learn about other people's journeys and partially inspired me to work with a local a nonprofit--the Carson J Spencer Foundation. I learned so much about suicide prevention and continue to grow in my knowledge and understanding suicide through Carson J Spencer Foundation. Since those moments, I have dedicated as much of my available time spreading awareness for suicide prevention.

The thought of Jack still brings tears to my eyes, when I talk about him with other people I cry, and I still have a hard time watching WWE clips as they so often remind me of him. But more often than not, I am able to embrace that grief and use it to impact a life. Working with the Carson J Spencer Foundation has given my life meaning and purpose on a level I never anticipated. Talking about suicide, asking the hard questions, and supporting those in times of crisis has made me a better person. It has helped me be more aware of those around me and their potential struggles which has increased my understanding and patience. It astounds me how many people have been touched by suicide and how so many of us (myself included) do not know what to do, or how to ask those questions. I chose to make meaning of my life this way because of the strangers I met and connected with in the years after Jack's death. The stories of resilience that flooded into my world and touched me on such a profound level changed the meaning of my grief from guilt and sadness to purpose and motivation.

I hope Jack is proud of all the work I have done. I hope he has heard my speaking to professionals about how suicide prevention matters. I think Jack would be most proud of the fact that I have not given up on suicide prevention. Suicide prevention does not seem like something that people can get excited about. It is scary, uncertain, and tragic when it happens. But, when I think of suicide and I think of Jack, I more often than not think of hope, too. Hope changes the game in suicide--heck pretty much anything. Hope creates a future. A future for a stranger, a future for a friend, a legacy.

That's what I hope I have done and that's what Jack's most proud of, creating a legacy for hope even when the story starts in tragedy.

Suicide leaves so many questions and it is hard to make sense of. Not many people know what to do, what to say, what NOT to say, and most of all they will have no idea how to help. I had to ask people to just listen because talking about it would help me as long as I could just say what I needed to say and not be met by advice or common methods of encouragement like God has a plan and everything happens for a reason. That was sometimes comforting but not always. 

Later on down the road, you might find yourself thinking of them at the oddest times and you will have a physical and emotional reaction to it, whatever it may be. And that's normal. Grief is not something you can put on a timer and you will be all better in the next 6 months. This is tough stuff to deal with and if you are struggling, do not suffer in silence or alone. There are resources to help you whether it be a book, counseling, friends, and/or family.

 You are loved and you matter. Do not give up on your own hope. Whatever that hope is, never stop hoping for happiness, for acceptance, to see them again, to make them proud, to change the world, to save a life.

Don't give up on hope.

 The effects of a suicide loss are long-lasting and far-reaching. Many survivors look for ways to make meaning out of their loss and celebrate the life of their loved one. There are many wonderful organizations that provide life-saving suicide prevention programming. The Carson J Spencer Foundation elevated the conversation to make suicide prevention a health and safety priority. Through a variety of prevention programs, Carson J Spencer Foundation is changing the face of suicide loss. Whether you partner with our organization, or another, we encourage you to get involved. Giving a gift, in memory of a loved one lost, can help create the meaning that so many seek. For more information,please visit www.carsonjspencer.org.

Jack Zaler was one of the most popular pro-wrestlers in Colorado. He traveled the country, and was seen on WWE at one point in his career. His death in January of 2014 was a shock to his friends and fans, and left a hole that could never be filled by anyone else. Its a story I'm sure you've heard many times: that he was always smiling and doing everything he could to make everyone laugh, so very few people knew about his battle with depression.

Primos Pro-Wrestling is hosting a memorial event, honoring the life of pro-wrestler, Jack Zaler. The memorial show will be held on Sunday, March 13th at 7:00 pm at the Watering Bowl, located at 5411 Leetsdale Drive. The purpose of the event is to celebrate the life of a man who was loved by many, including former WWE start Matt Sydal (who is working pro-bono in memory of his friend). It is equally important for this event to raise awareness of depression in the wrestling world, hopefully leading both performers and fans to recognize the signs of depression, and to know it is okay to seek treatment. Doors open at 6:30 pm, the event starts at 7:00 pm. Tickets are $10 and are sold at the door.

Attorney Leadership Roundtable on Suicide Prevention

On January 21, 2016, a group of over sixty judges and lawyers from the Colorado legal community convened at the Colorado Supreme Court to begin discussions around the topic of suicide within the profession, including Chief Justice Nancy Rice, former Chief Justice Michael Bender, CBA President Loren Brown and Jim Coyle, Attorney Regulation Counsel in addition to numerous judges and lawyers from around the state. Moderated by Barbara Ezyk, Executive Director of the Colorado Lawyer Assistance Program, these leaders were called to action to break down the walls of stigma and address this very real problem in Colorado.

Planning committee partners from Ireland Stapleton, Colorado Lawyer Assistance Program, Colorado Lawyers Helping Lawyers, and the Carson J Spencer Foundation developed this forum with the goal to help attorneys in Colorado elevate the conversation and make suicide prevention a health and safety priority. Leaders within legal community are uniquely poised to lead the charge by opening the dialogue, combating stigma with stories of hope and recovery, and implementing sweeping changes to support not only the legal professionals but also the clients they serve.

After hearing personal and professional experiences with mental health conditions and suicide, the group was led by Dr. Sally Spencer-Thomas through strategies to support comprehensive suicide prevention within the legal community, ranging from "upstream" mental health promotion, "midstream" early and effective intervention, and "downstream" crisis intervention and grief support after a suicide death.

Attendees then broke into smaller groups to discuss in-depth ideas for change and to identify first steps on the journey to turning the tides against suicide within the legal profession in Colorado.

Longer-term recommendations from the groups included:

Upstream

• Educational and communication programs that develop awareness about mental health and suicide in law school and provide resources and reassurance to young lawyers
• Leadership can take an active role to (including Regulation Counsel) send the message about and model self-care and promote use of mental health resources, "here to help, not just discipline"
• Mentoring program
• Incentivized mental health wellness practices

Midstream

• Develop a bench book on how to identify problems among colleagues and specific intervention skills for lawyers needing professional care.
• Skill training specifically designed to help lawyers have critical conversations with peers about mental health, substance abuse, and suicide (CLE).
• Policy development on when and how to report concerns
• Health and wellness campaigns that include screening for depression
• Stronger connection between Bar Associations and full spectrum of mental health resources

Downstream

• Specific crisis response practices for firms dealing with the aftermath of a suicide or suicide attempt
• Promotion of the National Suicide Prevention Lifeline

Immediate call to action:

1. To establish a committee to design a statewide comprehensive and sustained strategy for suicide prevention for the attorney profession.
2. To build capacity through on-going skill development training and consultation for larger firms and bar associations.
3. To continue to develop statewide communication tactics promoting resources and awareness.

For more information contact:

• Barbara Ezyk: (303) 986-3345; bezyk@coloradolap.org
• Sally Spencer-Thomas: (720) 244-6535; sally@carsonjspencer.org

The Carson J Spencer Foundation Seed Funds Youth Entrepreneurs Working to Prevent Teen Suicide

By Emily Alvarez & Ginna Jones

Student Business Plan Competition Winners Announced

Morning Session Winners

Jacqueline Novogratz, founder of Acumen Fund, said, “My dream is to find individuals who take financial resources and convert them into changing the world in the most positive ways.” 

On Tuesday, February 16^th high school entrepreneurs from across Colorado met at Johns Manville, A Berkshire Hathaway Company, to compete for seed funding in the 8^th annual FIRE Within Business Plan Competition.

The FIRE Within empowers youth to build and launch revenue generating businesses that help prevent suicide in their communities. Students learn to identify primary causes of peer distress such as bullying or the pressure to succeed. They create innovative marketing campaigns and develop products or services that impact those issues in positive ways. FIRE Within students become empathic leaders who can talk about tough topics and make their school culture healthier, happier, and more resilient. The business and life skills they develop will help them succeed in college, career, and their personal lives.

 “I continue to be impressed by these students! They demonstrated a desire to understand issues related to causes of suicide and how significantly their communities are impacted by suicide,” said Peter Bernstein, Senior Private Client Advisor, VP, at Bank of the West. “They took the next steps by providing a tangible and profitable business model which was designed to inform, encourage, and ignite.”

During the competition students pitch their business plans to a panel of judges, including business, mental health, and educational leaders. Representing two divisions, 1^st place awards went to Westminster and Columbine High Schools, 2^nd place went to Highlands Ranch and Prairie View High Schools, and Green Mountain High School and HOPE @ Alpha Learning Academy took home 3^rd place.

Afternoon Session Winners

Westminster High School students discovered that their peers struggled to balance stressors from school and home so they built Tees 4 Teens, a business that sells customizable shirts with inspirational messages. The shirts are part of a campaign to build positive coping skills and social awareness about local suicide prevention resources. Columbine High School students identified feelings of isolation and loneliness as primary causes of distress among their peers. In response, they launched Rebel’s Rally, which sells tumbler style water bottles that come with two friendship style bracelets and information on local mental health resources. Buyers keep one bracelet and give the other to someone who may be feeling alone, strengthening their school environment and making students feel more connected.

“The students’ teamwork and dedication toward their businesses really impressed me,” said Gina Olberding, Population Health Management Specialist at Pinnacol Assurance. “Their grasp of the underlying reasons for suicide thoughts was obvious, and they used that insight to engage their peers in innovative ways.”

For more information about how your community can get involved with the FIRE Within contact Ginna Jones Ginna@CarsonJSpencer.org or visit www.CarsonJSpencer.org.

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About the Carson J Spencer Foundation - Sustaining a Passion for Living

The Carson J Spencer Foundation (www.CarsonJSpencer.org) is a Colorado nonprofit, established in 2005.  We envision a world where leaders and communities are committed to sustaining a passion for living. We sustain a passion for living by:

• Delivering innovative and effective suicide prevention programs for working-aged people
• Empowering youth entrepreneurs to prevent suicide
• Supporting people bereaved by suicide

The Carson J Spencer Foundation is the proud 2013 recipient of the “Small Nonprofit of the Year” award from the Denver Metro Chamber of Commerce.