October 05, 2023

By Dr. Stacia’ Alexander

Texas Metro News

In my pursuit of success and fulfillment, I understand the challenges that professional women face when it comes to maintaining a healthy work-life balance. It's a delicate dance, but I firmly believe that with the right tools and mindset, we can not only navigate the demands of our personal and professional lives but thrive in all areas of our lives.

After 25 years of working as a professional counselor, I determined there are four primary quadrants that our experiences fit into: Professional, Relationships, Spirituality, and Self-care. Covering these areas helps with the alignment of perspective and understanding of what is necessary to achieve accountability and harmony throughout life.

Regardless of the quadrant, it is important to remember these five essential tools that empower us.

Self-Care: Prioritizing self-care is crucial for maintaining balance in our lives. As professional women, we often put others' needs before our own, neglecting our well-being in the process. But remember, we cannot pour from an empty cup.

By practicing self-care, whether it's through exercise, meditation, or simply taking time for ourselves, we replenish our energy and enhance our ability to show up fully in all areas of our lives.

Boundaries: Establishing healthy boundaries is essential to protect our time, energy, and emotional well-being. It's okay to say no and set limits on what we can realistically take on. By honoring our boundaries, we create space for what truly matters and prevent burnout. Remember, we deserve to have a fulfilling personal life alongside our professional pursuits.

Goal Setting: Setting meaningful goals is key to staying focused and motivated. As professional women, we often have ambitious aspirations, but it's essential to break them down into smaller, actionable steps. By setting achievable goals, we can measure our progress, celebrate milestones, and stay committed to our vision.

Accountability: Accountability is a powerful tool that can significantly impact our success. Find an accountability partner or join a supportive community where you can share your goals, progress, and challenges. When we have someone who holds us accountable, we are more likely to follow through, stay motivated, and overcome obstacles along the way.

Time Management: Efficient time management is crucial in juggling multiple responsibilities. By prioritizing tasks, eliminating time-wasting activities, and leveraging tools such as calendars and to-do lists, we can maximize productivity and create more space for the things that bring us joy and fulfillment.

As professional women, we have the power to create lives that are both successful and fulfilling. By embracing these tools and integrating them into our daily routines, we can achieve work-life balance, maintain accountability, and set meaningful goals that align with our values and aspirations.

So, let's embark on this journey together, supporting and uplifting one another as we navigate the challenges and joys of being professional women. Remember, we have the strength, resilience, and determination to create the lives we envision—one that encompasses success, fulfillment, and a healthy work-life balance.

Stay tuned for more insights and strategies from me as we continue to explore ways to thrive personally and professionally. Together, let's unleash our potential and embrace the abundant opportunities that await us on this incredible journey.

September 21, 2023

By Ashley Williams

I’ve always loved summertime, but this year feels different for me now that I’m expecting during a year when California is experiencing record-hot temperatures.

As a Black woman and soon-to-be mom navigating her first pregnancy, extreme heat has taken on new meaning. I've come to understand that I’m at greater risk during extreme heat events. And now, beyond the normal preparations for my first child, my days are filled with thoughts about how I can best protect my growing family.

Staying healthy while expecting is no joke, especially as a Black woman. The Centers for Disease Control and Prevention (CDC) reports that Black women are three times more likely to die from a pregnancy-related cause than our white counterparts. Sometimes we forget that pregnant people are more vulnerable to the impacts of extreme heat because carrying children disrupts the body’s ability to regulate sudden changes in temperature. Knowing how to navigate extreme heat when rocking a baby bump isn’t something to be played with.

This is definitely true for me. Once I feel overheated, I’ve discovered that it takes me much longer to cool back down. However, I have found ways to manage these changes by developing a plan to ensure my well-being.

I started by switching things up to fit the evolving needs of my growing child. Now I keep an extra vigilant eye on weather forecasts and heat advisories. When I’m out and about, you can find me in the shade and in loose, lightweight clothing.

My walks happen during the cooler hours of the day, usually in the mornings, or I exercise in environments with air conditioning or that prioritize comfort and safety such as at home in my living room. My spouse and I made sure to learn the signs of heat exhaustion, which include heavy sweating, weakness, dizziness, nausea, and headaches. It helps to have someone else nearby who is aware and can help spot the signs of heat illness. Lastly, I always have a bottle of water by my side to stay hydrated and a damp towel for a quick cool-down to help prevent heat illness symptoms.

As I look forward to welcoming my child into the world and embracing motherhood, I’ve also taken proactive steps to better understand the impacts of extreme heat on young children, particularly those ages 0-4 years old. After becoming pregnant, I learned that infants and children don’t sweat like adults do, reducing their ability to cool down on their own. And since infants can’t tell us why they’re uncomfortable, it’ll be my responsibility to watch for any signs of heat illness. Signs to look for in young children include less urine, no tears when crying, dry or sticky mouth, crankiness, and fatigue.

I also understand the need to be hyper-vigilant about car safety. Once I learned that temperatures in a parked car can rise almost 20 degrees in minutes, I decided that there’s absolutely no way I will ever leave my child in the car unattended, even for a quick stop with the window cracked open. The risk is simply not worth it.

I recognize that as my child grows, I’ll need to continue being an observant and engaged parent, but that this journey won’t be taken alone. It requires a village and will involve the child’s future doctors, teachers, and coaches. By understanding all the strategies for handling extreme heat and integrating them into my child's daily experiences along with my own, I can help ensure a balanced and safe environment.

The reality is that extreme heat is becoming more common, so everyone must understand how to assess their risk for heat-related illnesses and take the proper precautions to keep themselves and their families safer from extreme heat. As my personal journey has shown, expectant mothers and families with young children must be on top of it. I strongly encourage everyone to visit HeatReadyCA.com to create a personalized extreme heat plan that fits their unique needs to create a safer environment for ourselves and our vulnerable loved ones. Together, we can build a heat-resilient, healthy community.

Ashley Williams is the press secretary for the California Office of Community Partnerships and Strategic Communications.

September 21, 2023

Special to LAWT

Suicide continues to be a major issue amidst a national discussion of a mental health crisis in the United States, on what can be done to stave off a worrisome trend of more families being affected by such tragedies.

According to the Centers for Disease Control and Prevention, suicide rates increased by approximately 36% between 2000–2021. Suicide was also responsible for 48,183 deaths in 2021, which is about one death every 11 minutes.

The number of people who think about or attempt suicide is even higher, according to the CDC. In 2021, an estimated 12.3 million American adults seriously thought about suicide, 3.5 million planned a suicide attempt, and 1.7 million attempted suicides.

And contrary to what many people believe, suicide affects people of all ages. In 2021, suicide was among the top nine leading causes of death for people ages 10-64. Suicide was also the second leading cause of death for people ages 10-14 and 20-34.

Additionally, suicide is also becoming a major concern affecting college students. As many students head off for the first time or return to their life on campus, some may feel overwhelmed by the pressure. And although colleges and universities are making mental health a priority, some students may still be hesitant to reach out for help.

“Suicide is now the leading cause of death among college students, with 1,100 college students committing suicide very year. The student suicide crisis is a growing concern across the United States,” said Dr. Ashley Zucker, a child, adolescent and adult psychiatrist with Kaiser Permanente Southern California.

“Suicidal thoughts, much like mental health conditions, can affect anyone regardless of age, gender or background,” she continued. “In fact, suicide is often the result of an untreated mental health condition. Suicidal thoughts, although common, should not be considered normal and often indicate more serious issues.”

September is Suicide Prevention Month. The following are some warning signs of a person who may be considering ending their life, according to behavioral health experts:

• Talking about wanting to die or to kill themselves.

• Looking for a way to kill themselves, like searching online or buying a gun.

• Talking about feeling hopeless or having no reason to live.

• Talking about feeling trapped or in unbearable pain.

• Talking about being a burden to others.

• Increasing the use of alcohol or drugs.

• Acting anxious or agitated; behaving recklessly.

• Sleeping too little or too much.

• Withdrawing or isolating themselves.

• Showing rage or talking about seeking revenge.

• Extreme mood swings.

Dr. Zucker, who practices in San Bernardino, said many college students are experiencing higher rates of anxiety, depression and other mental health conditions that may cause some to have suicidal thoughts. College students can often feel overwhelmed by the pressure they are under, as stress over academics or adjusting to college life can be difficult for some to manage, she said. Those at greatest risk are students from marginalized communities including those of certain ethnic groups and the LGBTQ+ community, who often have been discriminated against or victimized due to their backgrounds.

“If you’re worried about someone who may be struggling with their mental health, please check in and ask them if they’re having suicidal thoughts,” Dr. Zucker said.  “Asking does not increase the risk of  suicide, but in fact reduces risk and increases the likelihood that someone will accept and receive help.”

There are valuable resources available to anyone who may be struggling with their mental health to the point where they may be considering ending their life. They include:

• Call or text the 988 suicide and crisis lifeline 24 hours a day. Text “WORDS” to 988 to start a text chat with the Crisis Text Lifeline.

• Veterans Crisis Line: This helpline is a free, confidential resource for veterans of all ages and circumstances. Call 988, then press 1; text 838255; or chat online to connect with 24/7 support.

• College students should seek out mental health services available on campus. 

“Mental health professionals, community leaders and school professionals, we all have a role to play in supporting mental health,” Dr. Zucker said.

“Kaiser Permanente is committed to reducing stigma and encouraging everyone to prioritize their well-being. It’s one of the many ways we can work together to help build a stronger foundation of mental and emotional health both locally and across the nation.”