Great Bay Services

The beginning of a new year is a wonderful time for many people to look ahead to goals they want to accomplish over the next 12 months, but 2021 is beginning in the same unusual way that 2020 ended due to the pandemic. The uncertainty of when vaccines will be available to large numbers of people and questions about how this will affect our lives on a daily basis makes it difficult to look ahead. So, one way to adjust how we create goals this year is to focus on our personal wellness.
Trivia question: What is the most common New Year’s Resolution? Read on to find out.
In 1976, three University of Wisconsin staff developed a picture of wellness based on six dimensions, and the National Wellness Institute continues to use this model. Their website describes the details of the six dimensions of wellness in our lives, which are: Emotional, Occupational, Physical, Social, Intellectual, and Spiritual. These dimensions can certainly overlap with each other, but for the sake of creating goals, it can be helpful to see each dimension as a bucket. It may not be reasonable for every person to get fill each bucket to a level of best functioning especially during a pandemic, but the dimensions of wellness give us a guide for creating goals in the short term.
Step 1: Reflect on how satisfied you are with each dimension of wellness in your life.
Step 2: Pick three areas you would like to work on.
Step 3: Make specific goals to do.
Step 4: Make a timeline to accomplish these goals.
Step 5: Just do it.
Step 6: Based on the timeline you made in Step 4, make sure you review your progress at that time and adjust your goals as needed.
Remember: Not achieving your goal does not mean you didn’t make progress. So, give yourself credit!
The answer to the Trivia Question is Exercise More, and we can use that as an example:
Goal: Exercise for 15 minutes or more at least 4 times per week. Do this with a class, or by walking on warm days, or even by taking time to do stretches. The goal above can easily become overwhelming when there is no end date. So, decide on a timeline. For example, keep that pace of exercise until May 1st. For some people, it can be helpful to keep a chart of their progress to be able to review later. One other thing that can be helpful is to share your goals. Other people can offer you encouragement, just as you can do for them. Good luck!
For more information on wellness, click here: https://nationalwellness.org/resources/six-dimensions-of-wellness/
Share pictures of yourself working on your goals this winter on the GBS facebook page!

What is self-care? And why does it matter? Self-care is a practice of doing things for the benefit of our own physical, mental and emotional health. Does that sound selfish? It can be, but if no one else takes time to care for your well-being, then who will? Also, we’re better able to care for others when our own balance of wellness is not depleted.
Does self-care sound like extra work to take on? That can happen too, but a few simple guidelines will address these questions and other things that get in the way of our self-care practices, which by the way may be most difficult to focus on in a busy season, but are no less important at this time of year.

To make the time you put into self-care have a real benefit, focus on these three things:

Caring for your body.
We all know that exercise is good for us, and we usually feel better after any amount of physical activity even if we were reluctant to get started. Nature is our ally for exercise, especially during a pandemic. And walking counts as exercise. So, why not reach out to a friend...for a walk…in nature? Watch out for icy paths! Decisions about what to eat, and what not to eat are also gentle ways to bring attention to caring for our bodies every day.

Caring for your mind.
No need to seek nirvana or a zen state…unless that feels good to you. Check in with yourself. How’s your stress level? How are you feeling? Then, identify what will help you feel a little better. Is it a few quiet moments to reflect? Or journaling? Or talking to a friend? Or dreaming about a vacation? Or a cup of tea and a good book? Or a glossy magazine? Or spending time with a favorite furry friend? Find ways to mentally relax.

Keep it simple.
Too many people run into obstacles that get in the way of self-care. For example, anyone might think: I don’t deserve to take time to give myself attention. Or, I’m not doing it right. Or, I don’t have time for this. Or, I don’t even know what feels good anymore. Remember that doing anything for the benefit of our own physical, mental and emotional health counts as self-care. And sometimes less is more. There may be times when doing nothing is a helpful way to care for ourselves if we feel depleted.

Two other friendly suggestions for self-care: First, let go of perfection. Part of self-care is giving ourselves permission to make mistakes and half an off day. Second, self-care is a process that takes ongoing practice. And, for self-care - like many, many other things - practice makes pretty good!

What’s your favorite thing to do for self-care? Tell us on facebook!

Distress Tolerance

11/2/2020

November marks a time when elections are decided, cold weather settles in and thoughts are drawn towards the holidays. While any one of these can present a source of stress, this year we are also faced with all of the unpredictable ways the ongoing COVID 19 pandemic affects our lives.
Amidst this uncertainty, I am reminded of the classic symbol of Thanksgiving – the cornucopia basket. Cornucopia is a word that comes from ancient Greece meaning the horn of plenty, and we have adopted it filled with seasonal vegetables as a symbol of giving to others at this time of year.
This month, let’s take a different perspective on this symbol and imagine ways to fill up your own personal cornucopia with the coping skills below as a way to give to yourself. Please note that the coping skills described below are not designed to solve problems that are outside of our control. For the people we work with and for ourselves, these skills can be used effectively to manage emotional distress on a moment to moment basis and to help feel more grounded.

Distracting skills help shift our focus away from situations that lead to emotional distress such as anxiety and worry, sadness, or frustration and short patience. These skills often use physical movement.
Examples of Distracting skills are: Play a video game, read a magazine, rake leaves, listen to music, do a crossword puzzle or word search, paint your nails, paint a picture, or bake something good to eat!

Self-soothing skills can be used to bring a little more calm feeling during stressful moments, especially when a problem may be outside of our control. Self-soothing skills use our senses in different ways, and many of us have a sense or two that is more dominant than others. What works best for you and the people your work with?

Vision: Watch a sunrise or sunset, look at falling leaves (or falling snowflakes), look at a soothing picture or watch funny videos.

Hearing: Talk to a good friend and pay attention to the sound of their voice, listen to moving water in a stream (or find a video of soothing water flowing), listen to relaxing music or a fan at night, or sing in the shower!

Smell: Try scented candles or your favorite soap, or enjoy the smell of something baking in the oven. Open a window and breathe in fresh air!

Taste: Enjoy the taste of something you cook or bake, try familiar foods or explore something different, slow down to focus on the soothing aspects of warm foods on cold days.

Touch: Pet a furry friend, or enjoy the simple comfort of your favorite chair or the feeling of your muscles warming up on a walk outside. Take a hot shower or take time to bring a mindful awareness to putting lotion on your hands and the soothing sensations this brings.

Each of these skills come from Dialectical Behavior Therapy, which offers helpful ways for people to feel more grounded during stressful moments. Remember, these skills are not designed to solve life’s problems. They are best used with the purpose to help anyone feel more grounded and calm in stressful situations. Good luck!

- Jim Gorham

mindfulness

9/28/2020

-We’re all familiar with multi-tasking. In fact, these days it’s easy to become an expert at it, but have you ever wondered what the opposite of multi-tasking is?
It’s called mindfulness, and it’s a helpful coping skill anyone can practice to manage stress, decrease aggression and improve relationships.

In simple terms, mindfulness means slowing down to be present in the moment and putting your full attention on one activity at a time.

Mindfulness is a coping skill that takes practice, and it’s great to practice on days when you’re feeling good! One way to do this is to put your focus into doing something simple that you enjoy doing and bring your awareness to how you feel. Here are some ways to do that:

Take a walk (or drive) and put your attention on quietly noticing pleasant scenes, like leaves changing color, seasonal decorations, or the smell of fall air. How did you feel while you were out?
When you have your favorite warm drink on a cold day, don’t rush drinking it. Just appreciate how it feels to your body. How did this affect your mood?

Mindfulness can also help a person improve ways to manage emotions.
Try Mindful Breathing by putting your attention on the sensation of breathing. Put your hands on your stomach to feel the pace of your breaths, and then bring your awareness to one part of your body that holds tension. Gently slow down your breathing to begin to release tension from that area. This takes practice.
Other ways to bring the skill of mindfulness into your life are through activities which use your emotions and senses. The way to do this is to put your full attention and awareness on the task you are doing such as: raking leaves, cooking, or putting lotion on your hands. What other ways can you practice mindfulness?

For more information, visit https://www.pocketmindfulness.com/ and click on “Start Here” and scroll down to find 6 Mindfulness Exercises. Another online resources is: www.mindful.org

- Jim Gorham

Gratitude

8/31/2020

During times when everything seems to keep moving faster, taking time to slow down for gratitude can help us cope better.

For months, we've all been dealing with the challenges of the pandemic, worry about the health of our loved ones and ourselves, and uncertain financial situations. With busy schedules, turning our attention to what we appreciate and are grateful for in life can be something that's easy to forget about, but putting a little more focus on gratitude can help us feel better and be more effective in what we need to do every day.

Gratitude does not have to be complicated. Recognize simple things you appreciate in your life. For example, I recognized that I'm grateful for having enough food, for warm summer weather, good health, the beach, and even flowers where I live. What about you? Here are some other ways to practice gratitude

Gratitude Exercises
Every morning, take a few moments to identify at least one thing you are grateful for.
Once a week, write a list of ten things you are grateful for in your life.
Work with a friend or family member to write an A - Z list of things you're both grateful for. (What did you come up with for letter X?)
Share your gratitude by telling a friend something you appreciate about them.

- Jim Gorham, Clinical Supervisor

Learning remotely in full gear at Great Bay Services

4/4/2020

DOVER -- The halls are empty, but the building is far from quiet. A piano player leads a chorus of singing voices coming through computer speakers. In another room, a staff member runs a morning meeting, with laughing voices from a Zoom call.

This is what community participation at Great Bay Services looks like during the COVID-19 crisis. Great Bay Services provides support to more than 150 adults with disabilities and their families in Seacoast New Hampshire and Southern Maine. Programs include community participation services, job supports, independent living, and case management.

Community Participation Services (CPS) is typically based outside of the centers, with clients and staff making daytrips to different locations, volunteer sites, and other activities. It also includes educational opportunities, like music therapy, drama, and art classes.

With concerns of COVID-19 exposure, Great Bay acted quickly and moved their CPS program to remote learning, with staff conducting online classes, conference calls, and one-on-one calls so clients still receive daily services. They also connect with their peers to combat anxiety, depression, and isolation in a very vulnerable population.

The change is coming under the leadership of Great Bay Services' new Executive Director Pamela Layne, who joined the staff in the midst of the crisis. "We are living in highly unusual circumstances, and we are once again finding ourselves in the midst of change - this time having to find new and creative ways of providing vital services to the individuals we support while protecting everyone's health and safety," said Layne. "Great Bay has survived for 66 years, and I continue to be impressed by how resilient we are as an organization."

Layne has experience working for educational, non-profit organizations, and disability services in the United States and abroad, including the International OCD Foundation, the European League of Institutes of the Arts, and UNH's Student Accessibility Services.

Her relationship with Great Bay Services began when her brother David joined the Great Bay bowling team in 1979.

"It is with tremendous joy and pride that I join the remarkable team at Great Bay Services, an organization that has been an integral part of my own family's support system," said Layne. "To be joining the staff here is deeply meaningful to me." Layne will oversee Great Bay's operations from their Dover, New Hampshire and Sanford, Maine locations.

"All of our programs are still in operation, though at a reduced level," added Layne. "People don't always realize that individuals with disabilities make up part of the essential workforce. They are still working, and our job coaches are right alongside them."

Great Bay Services was founded in 1954 by a group of parents who refused to send their children with disabilities to the state institutions. The organization continued to be instrumental in the class-action lawsuit that shut down the institution system in New Hampshire. Today, GBS is still on the forefront of innovative and progressive care of adults with disabilities in New Hampshire and Maine.

Anyone looking to support Great Bay Services are invited to send their tax-deductible donations to Great Bay Services, 23 Cataract Ave, Suite 1, Dover, NH 03820.

Elizabeth Worboys Burr is the Director of New Hampshire & Maine Mission Advancement for Great Bay Services

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