The 3 R’s: Rest, Relax, and Rejuvenate for Mother’s Day
Expecting moms and new moms.
Moms to school-aged children, teens, and young adults.
Moms that are raising their adult children and grandchildren.
Foster moms, step-moms, and co-parents.
Neighborhood moms and church moms—It takes a village.
Dog moms and cat moms. Even plant moms.
Thank you for all you do. You are appreciated. You are loved. You deserve to take time for yourself—to rest, relax, and “recharge your battery”.
Moms spend so much time caring for others that they often set their own needs aside, feeling drained and fatigued. It is important to take care of yourself, not only to recharge but to feel rejuvenated!
Mothers, you have an important role from the maternal bond, love you give, time you devote, and role you fill. This Mother’s Day, let’s remember the important influence of mothers.
Take time to thank a special mom in your life.
For all the moms out there, enjoy the gift of the 3 R’s— Rest, Relax, and Rejuvenate!
Take time to rest your mind and body.
- Try doing something that incorporates rest and relaxation such as a nap on a hammock or a nice, long soak in the tub. Incorporating the senses by adding relaxing music or calming scents can further add to the experience. How about connecting with something (or someone) who invigorates you?
- Perhaps time alone, even a few hours to yourself is the perfect escape. Or maybe being with a special person or small group of people who are important to you is what is needed to recharge. Think about what is meaningful to you. Do you enjoy quality time with family or activities? Does a break from your busy day appeal to you?
- Listen to what you need and give yourself permission to receive this. Express what you want. Ask for help, if needed to be able to get your needs met.
Not sure how to celebrate Mother’s Day this year? My advice is to ask how you can help show care for a special mother or mother figure in your life so they can enjoy time to rest, relax, and rejuvenate!
Written By: Charlotte Johnson, MA, LPCC
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Get Outside and Enjoy The Wild World: Birds!
Spring and Summer are wonderful seasons in Minnesota – trees and shrubs become leafy and vibrant, flowers bloom and scatter their sweet smells, the sun stays out longer and longer, and birds dramatically increase their singing.
From March through June there are a variety of bird species returning to and passing through Minnesota.
While over 400 bird species have been observed in Minnesota, about 330 to 340 bird species are expected to be observable in MN in any given year. Adopting a nature-based hobby, such as birdwatching (also called birding), can help foster a sense of mastery, skill development, and ongoing wonder at the beauty of the natural world. This sense of mastery can provide a significant mental health boost.
Even if you aren’t a birder, birds might still provide a significant mental health benefit. Several research studies (see articles linked below) indicate that the presence of birds in our lives are associated with an improved quality of life and emotional wellbeing.
Why might this be?
Well, bird flight and birdsong might simply be aesthetically pleasing. However, there may be another explanation. Birds are some of the most visible and audible parts of an ecosystem, and tend to be indicators of overall biodiversity, meaning that if there is a wide variety of bird species in an area, there generally will be a wide variety of other living things as well.
This could include insects, fungi, plants, mammals, reptiles, and amphibians. Humans may be evolutionarily primed to prefer such resource-rich environments, with ready access to food, water, and materials to build shelter.
To harness the calming power of nature, which as a human you might be naturally inclined to enjoy, try mindfully spending some time in a natural environment!
Mental Wellbeing Activity – Mindful Nature Walk
- Find a natural area that you have access to – a park, a path, a stream, a lake. It could be any place where there are fewer humanmade sounds and sights. Make sure to put your mobile device(s) on silent.
- Take time to be silent and still out in nature.
- What do you see around you?
- What do you hear?
- What do you smell?
- What physical sensations are going on for you?
- What thoughts do you have about yourself in this environment?
- What emotions do you feel come over you as you move through the landscape?
- How many different types of birds and other animals did you notice?
- When you return home, or otherwise are finished with your nature walk, what thoughts and feelings can you bring with you back into the rest of your day?
“Birding With Benefits: How Nature Improves Our Mental Mindsets” – by Jill U. Adams, Audubon Magazine https://www.audubon.org/magazine/winter-2019/birding-benefits-how-nature-improves-our-mental
“How Listening to Bird Song Can Transform Our Mental Health” – by Tammana Begum, Natural History Museum
https://www.nhm.ac.uk/discover/how-listening-to-bird-song-can-transform-our-mental-health.html
“The importance of species diversity for human well-being in Europe” – by Joel Methorst, Katrin Rehdanz, Thomas Mueller, Bernd Hansjürgens, Aletta Bonn, and Katrin Böhning-Gaese
https://www.sciencedirect.com/science/article/pii/S0921800920322084?via%3Dihub
Note: When spending time outdoors, take precautions to avoid ticks, such as using insect repellent and carefully checking your body after your nature walk.
Where To Bird Watch In Minnesota
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Mental Strength & Psychological Endurance
Enduring conditions that tap into deleted energy sources is not easy. We need mental strength to persevere. Athletes know this well. Performance-driven individuals can relate. Parents know what I am talking about. Survivors are witness to this. What happens when faced with multiple blows? An athlete who experiences a life-changing injury that alters the course of their game. A Black mother whose child has died after another police shooting. A victim of domestic abuse who is living in a constant state of alert. A community that experiences collective trauma again and again.
Communities of color have been especially hit hard by COVID-related deaths, followed by the killings of George Floyd and Daunte Wright. It is with a heavy heart that we experience another wave of trauma amid adversities that individuals, families, and communities continue to manage day by day.
“Too much, too soon, too fast” is often used to describe trauma that overwhelms. When psychological stressors reach a peak, we find ourselves feeling overwhelmed and no longer able to perform. It may be hard to be fully present in relationships or difficult to get out of bed in the morning. Our bodies and minds are tapped out. Thoughts are distracted. Sleep is disrupted. Fatigue sets in. We may be tempted to give up, to lose hope and go through difficulties alone.
Sports psychology offers strategies that can help build resiliency to be mentally-strong. Therapy also can help. When faced with hardship, I would love to come along side you. To hold space, tap into your mental strengths, motivate, and encourage you for the days ahead.
In the race to fight systemic racism, we’ve experienced another loss. A setback. The pain is excruciating. It will take time to mourn and heal before moving forward. Caregivers and helping professionals will need energy and strength to help as we cope with the emotions and uncertainties ahead. Take time to seek out and connect to resources.
Here are some resources specific to self-care for the BIPOC community during the Chauvin trial.
A special thank you to our CARE therapist Noemi Lopez, for sending over these resources and finding new ways to better CARE for our community.
• https://namimn.org/bipoc/
• Self-Care Tips for Black People Who Are Feeling Overwhelmed by Racism (vice.com)
• https://www.apa.org/res/parent-resources/racial-stress-tool-kit.pdf
• Resources for the Derek Chauvin Trial – Guild (guildservices.org)
• https://www.youtube.com/watch?v=fLlFSWgK2y4
In addition, here are some practical ideas that we can apply right now to help improve resilience.
- Establish Daily Healthy Habits
Having a strong foundation of healthy habits such as getting adequate sleep, food, and exercise are so important. Daily rituals lead to successful outcome of goals and give us the strength and motivation to endure. - Focus on Self-Care
Listen to what your body needs. Do you need more rest? A day off? Social connection? Time to grieve? Space to process emotions? Especially during difficult times, it is important to be in tune with your body and mind. Focusing on self-care is a great strategy to help manage stress. - Connect with Your Emotions
Take time to experience and process your emotions such as sadness, anger, and anxiety. Be vulnerable to experience your emotions with others. - Seek Support
Individual, family, and community supports are great places to seek help, share your experiences, and gain support. Family, friends, religious/ spiritual communities, advocacy groups, support/ connection groups, and mental health resources are all outlets. - Maintain & Visualize Hope for the Future
While it can be difficult to stay positive, visualize finding strength and hope during hardship. Make an impact to help the BIPOC community. Take action in meaningful ways.
“There are opportunities even in the most difficult moments.”
–Wangari Maathai, Unbowed
Written By: Charlotte Johnson, MA, LPCC
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Accelerating LGBTQ Equality + Acceptance
Most Americans believe that LGBTQ people have federal protections in areas such as employment, housing, credit, and accommodations in public spaces; however, LGBTQ people are not equally treated under the law. Discrimination is still high, especially without laws that offer ongoing protections. Gaps in these areas as well as health care, education, and gaps in smaller businesses and religious institutions are still present.
GLAAD’s 2020 annual Accelerating Acceptance study found that a significant majority of Americans are not aware that LGBTQ people are not federally protected from discrimination in many areas of life. There is also a lack of understanding LGBTQ equality in the United States.
Did you know that 27 states have no non-discrimination protections for LGBTQ Americans?
Check out this shocking visual map of LGBTQ equality and see how Minnesota compares to other states. https://www.lgbtmap.org/equality-maps
Minnesota fared higher than many states in equality in overall policy tallies that protect the rights of LGBTQ persons as overall tally was 30/ 38.5. While results in Minnesota are encouraging, there is still a lot more work to be done at the state and national level.
One step towards accelerating equality and acceptance is to examine attitudes and comfortable level with the LGBTQ community. Discrimination needs to end.
Ways to Help Accelerate Acceptance
- Share Your Story.
- Advocate for the LGBTQ Community.
- Publicly Share and Demonstrate Support.
- Collectively Take a Stance. Join the Together Movement.
- There is great power when collective voices come together to work towards acceptance for all. The & symbol is a proud representation.
- https://www.glaad.org/together
- Stand up to Anti-LGBTQ Harassment or Discrimination.
- Confront Your Own Prejudices and Biases.
- Create a Safe Space that is Diverse, Inclusive, Accepting
Written By: Charlotte Johnson, MA, LPCC
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The professionals at CARE are actively collecting and creating resources to help with what you need. We’re Here for You.
What To Do (And Not To Do) When Your Child Comes Out To You
It takes courage for a child to come out as LGBTQ. While a parent may have a variety of responses, here are some important Do’s and Don’ts to keep in mind.
DO:
- Demonstrate Unconditional Love.
- Simple actions such as a hug, warm smile, and “I love you” are so powerful in addition to showing your child that you love them unconditionally.
- Provide Acceptance.
- Show that you see and respect your child for who they are. Ask your child how they want to be referred to. Help them feel affirmed.
- Take time to get to know your child, their identity, and the ways in which they express themselves. Get to know their friends and partner(s)
- Be Emotionally Supportive.
- Home should be a place where your child can feel physically and emotionally safe. Model hope and normalcy for your child.
- Listen and Talk.
- Hear what your child wants to share with you and believe them. Talk, using open ended-questions and listen. Ask your child how you can be supportive.
- Respect Confidentiality and Boundaries
- Your child may or may not feel comfortable with disclosures to others. Respect this.
- Take Time to Process and Educate Yourself.
- Anticipate that there may be some confusion or discomfort after disclosures related to gender and sexuality. Find your own supports and resources.
- Become an Ally to the LGBTQIA+ Community.
- Learn how to advocate for your child. Challenge homophobia. Speak up! Don’t remain silent.
DON’Ts:
- Don’t provide ultimatums, “disown”, or show conditional love because of coming out.
- Don’t reject your child or their experience as “just a phase”.
- Don’t make emotionally abusive comments that your child is a disgrace, disappointment, etc. based on their identity.
- Don’t over-question, minimize, or doubt your child.
- Don’t make assumptions as this can invalidate your child’s experience. Saying things like “I knew it” or “Are you really sure?” is unhelpful.
- Don’t refuse to address your child by their pronouns.
- Don’t “preach”, shame, or use religion against them.
- Don’t give the impression that you are scared for them (e.g. that being LGBTQ is embarrassing)
Love, support, acceptance, and respect is so important!
Consider this:
40% of LGBTQ respondents seriously considered attempting suicide in the past twelve months, with more than half of transgender and nonbinary youth having seriously considered suicide. https://www.thetrevorproject.org. Transgender and nonbinary youth who reported having pronouns respected by all or most people in their lives attempted suicide at half the rate of those who did not have their pronouns respected. Other important factors for mental health wellness for LGBTQ youth included in-person LGBTQ affirming spaces and high levels of support from family, friends, or a special person.
Resources:
https://pflag.org/
https://namimn.org/education-and-public-awareness/nami-resources-lgbtq-community/
https://www.glaad.org/resourcelist
Written By: Charlotte Johnson, MA, LPCC
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Pronouns Explained
Hello! My name is Charlotte. I use she, her, hers pronouns. For those of you reading this, what is your name and pronouns?
Why is it important to ask about pronouns?
Since pronouns are used when we refer to someone in place of their name, it is important to use the correct pronouns that align with one’s gender identity.
Sex Versus Gender Identity
Gender identity is defined as a person’s experience of their gender whereas sex is the assigned gender at birth. When we are born, we are assigned a label of male or female at birth based on factors such as hormones, chromosomes, and genitals.
I would be considered a cisgender female if my gender assigned at birth also aligns with my gender identity. For someone who is transgender or gender non-binary, their gender identity does not align with the gender assigned at birth.
Always ask and don’t make assumptions!
Many people make assumptions of others’ pronouns based on observations of gender expression through physical appearance, choice of clothing, or mannerisms but by doing so, you risk misgendering.
Some of the most commonly uses pronouns include the following:
- he, him, his
- she, her, hers
- they, them, theirs
- Ze (zie) zee or xe
- Using a combination of pronouns
- Using one’s name in place of the pronoun
It is a sign of respect to use the correct name and pronouns when referring to somebody.
Here are some Do’s and Don’ts to keep in mind related to pronouns:
Don’t
• Don’t make assumptions about one’s gender identity.
• Don’t question or expect someone to explain their gender identity.
• Don’t invalidate one’s choice of pronouns.
• Don’t make excuses if you accidentally uses the wrong pronouns.
Do
• Introduce yourself by stating your name and pronouns, then ask the person you meet what their name and pronouns are.
• Accept and use one’s stated pronouns.
• Show respect by using the correct pronouns.
• Apologize if you accidentally use the wrong pronoun.
• Correct people who use the wrong pronoun to identify someone.
Written By: Charlotte Johnson, MA, LPCC
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The professionals at CARE are actively collecting and creating resources to help with what you need. We’re Here for You.
Understanding the Process of Autism Screening, Evaluation, and Connection to Supports
Navigating the system is hard work, especially for parents of children on the autism spectrum! I wanted to provide a brief overview of the basic process—from early screening and intervention and evaluation to therapeutic supports.
1. Start with developmental screening.
Developmental screening is a quick and early way identify potential developmental concerns in infants or young children. Based on the results of screening, your child may be referred on for a more comprehensive evaluation with a pediatrician or other-health professional. Search MDE.ORG for your local school district early childhood screening program. For older children and adults, there are some great web resources that can provide psychoeducation on signs that you/ your child may be on the spectrum.
2. Talk to a medical and/ or mental health professional about your concerns.
Children with emotional or behavioral health concerns are referred for a mental health evaluation, otherwise known as a diagnostic evaluation. While a mental health professional can assess and diagnosis a wide variety of mental health conditions, a diagnosis of autism involves a team of specialists.
3. Follow up with additional recommended evaluation.
A therapist may refer your child to an agency or specialized professional such as a child psychologist or neuropsychologist for comprehensive autism screening and assessment to further assess social/ communication skills and adaptive functioning. Cognitive levels and language abilities will also be assessed. Larger hospital settings and specialized clinics that work predominately with individual with autism may be able to provide multiple services in the same setting.
4.Depending on your child’s need’s, additional specialty assessment may be recommended.
Due to the complexities of autism spectrum disorders, children may require assessment, intervention, and treatment when there are difficulties in areas such as communication, learning, and motor development. Some of these services (e.g. speech therapy, occupational therapy) may be available within the public school system while other services are accessible within clinic settings.
5. Advocate for your child at school; utilize in-school supports.
Get to know your child’s teachers and those who support their learning, emotional, and behavioral health needs. The school social worker or counselor is a great resource to help provide support. They may be able to offer 1:1 meeting, groups support, or helpful referrals. Ask about Special Educational Supports such as a 504 Plan or supports as part of an Individualized Educational Program (IEP).
6. Know the different roles of mental health workers and the training/ experience providers have working with individuals on the autism spectrum.
It is possible to have a worker for individual and family skills training, individual and family therapy while also participating in services such as case management, group therapy, group skills training, and day or residential treatment. Finding the balance with getting connected to effective and the ideal number of supports can take time. It can be very helpful to connect with someone whose role is a case manager or advocate to help.
7. Get connected to ongoing supports for individual on the spectrum and their family members.
It is so important for children, siblings, and caregivers to understand autism and feel connected to others who understand their experiences. Caring for a child with autism, while challenges, also has it rewards. Being part of the larger autism community can be built in as an intentional part of self-care.
While there are many great resources that are available to support children with autism spectrum disorder, here are some to get you started:
https://education.mn.gov/MDE/fam/elsprog/screen/
https://mn.gov/dhs/people-we-serve/people-with-disabilities/health-care/childrens-mental-health/
https://www.pacer.org/
https://www.mhealth.org/childrens/locations/buildings/2512-building/pediatric-specialty-care-voyager-clinic
https://www.mnautism.org/our-services/evaluations/
https://www.fraser.org/services/autism
https://www.mnautism.org/
https://ausm.org/
https://www.stdavidscenter.org/
https://www.plymouthpsychgroup.com/
https://www.cdc.gov/ncbddd/autism/index.html
Written By: Charlotte Johnson, MA, LPCC
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The professionals at CARE are actively collecting and creating resources to help with what you need. We’re Here for You.
Understanding the Complex Mental Health Needs of Children with Autism
As a clinician who specializes in the assessment and treatment of mental health disorders in children, the most complex clinical presentations have involved a combination of mood, behavioral, and neurodevelopmental symptoms in addition to autism. Autism spectrum disorder (ASD) is described as a complex developmental disorder characterized by difficulty in social interaction and communication along with restricted or repetitive patterns of thought and behaviors.
Diagnoses of autism and Asperger’s syndrome are now classified under autism spectrum disorder. Since autism falls on a “spectrum”, how these symptoms present can look very different to each person. While some children may be identified and diagnosed early, other children tend to “fall through the cracks” as symptoms such as social awkwardness, difficultly with social cues and nuances, hyper-focus, and difficulties with sensory integration and transition may be overlooked. These children may receive a diagnosis later in life such as middle school or even into adulthood.
In Minnesota, 1 in every 42 children have autism versus 1 in every 59 children with autism when comparing data from national averages. cdc.gov/ncbddd/autism
Boys were 3.9X’s more likely to be diagnosed than girls. By 56 months, half of children were diagnosed with autism. Early signs and symptoms may be first noticed by someone such as a concerned parent or guardian, pediatrician, or early childhood teacher.
Children on the autism spectrum can present with behavioral challenges that parents, educators, and mental health workers may feel not fully equipped to address. Behaviors are often impacted by co-morbidity of other mental health and medical-related issues. According to a new study in an article released by sciencedaily nearly 78% of children have at least one mental health condition and nearly half have two or more conditions.
Attention-deficit hyperactivity disorder and anxiety are two of the most common diagnoses, estimated at nearly 50% and 40% respectively. Some estimates for anxiety have ranges in the 70-80% range as this is very common. Other commonly co-occurring diagnoses that therapists see include obsessive-compulsive disorder (OCD), oppositional defiant disorder (ODD), and depression.
For professionals who work with children on the autism spectrum, co-occurring medical conditions such as epilepsy, seizures, or gastrointestinal issues may be present and are also quite common (estimate approximately one-third). Difficulties with sleep and feeding are common. Children may struggle with developmental coordination and sensory integration. While some children demonstrate impairment in their language or intellectual abilities, other children demonstrate giftedness or scattered development. Understanding co-morbidity and the complexities in how they present with children with autism is so important. As helping professionals, let us work together to screen, intervene early, educate ourselves, and provide high-quality services that are tailored to a child’s individual needs.
Written By: Charlotte Johnson, MA, LPCC
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The professionals at CARE are actively collecting and creating resources to help with what you need. We’re Here for You.
Short and Long-Term Costs of Binge-Drinking Related to Heavy Alcohol Use
Binge Drinking. What images come to mind–college parties and students on Spring Break? While binge drinking is most common among young adults (ages 18-34), more than half of the total amount of consumed beverages from binge-drinking are from those ages 35 and older. If you began using alcohol at an early age, binged during your college-aged years and beyond, and identify as male, you are especially at risk! Binge drinking is 2X more common in men (consuming 4 out of 5 binge drinks). When comparing data compiled in 2018 among states, Minnesota ranked as one of the highest, with 20.3% of adults reporting engaging in binge drinking. These numbers have significantly increased as more-Americans-are-binge-drinking with the pandemic, especially among women. In addition, binge drinking has been and exacerbated by decline in mental health, impacted by stress, anxiety, and social isolation.
Binge-drinking is defined as 5 or more drinks for males and 4 or more drinks in females, in about a 2- hour period. Heavy alcohol use can cause serious long-lasting damage. The good news is that these consequences can be preventable.
Short + Long-Term Costs of Binge-Drinking Related to Heavy Alcohol Use
Intoxication and Increased Risk Of Death
- Blood alcohol content will increase as you drink more alcohol than the liver can process.
- There is increased risk of acute intoxication/ alcohol poisoning, injuries, and death. Inhibited gag reflex increases likelihood of choking to death on own vomit.
Serious Effects on the Brain
- Relaxation/ disorientation, difficulties walking, blurred vision, slurred speech, and slowed reaction times are changes impacted by the effect of alcohol on the brain.
- Long-term-effects of heavy alcohol use affects-brain-memory loss in later adulthood for young people who binge drink as adolescent brain is believed to be more vulnerable to the neurotoxic effects of alcohol.
- Short and long-term effects on the brain including harm in-utero to a developing fetus as well as increased risk for miscarriage and stillbirth.
Poor Mental & Sexual Health
- Negative impact on coping with mental health; alcohol use is often linked to suicidal ideation and suicide attempts; heavy drinkers are at higher risk of depression, anxiety, and psychosis in addition to developing alcohol use disorders.
- Sexual health issues including reduced sex drive and reduced fertility.
Impaired Judgment, Risky, & Reckless Behavior
- Impaired judgement can lead to risky and reckless behaviors such as drinking while driving and unprotected sex. This includes increased risk of sexually transmitted infections STI’s and unplanned pregnancy.
Violence & Abuse
- Intimate partner violence, sexual assault, and child abuse as alcohol is a significant contributing factor of heavy alcohol use.
Serious Effects on the Body
- Dangerously low levels of sodium, potassium and minerals with dehydration.
- Serious effects on your body including heart and kidney-related problems, issues with the pancreas and lungs.
- Long-term affects impacting the immune system, nervous system, bones/ muscles, and gut health. This can lead to issues such as impaired coordination, osteoporosis, and malnutrition.
The Substance Abuse & Mental Health Services Administration (SAMHSA) defines heavy alcohol use as binge drinking on 5 or more days in the past month. If you are struggling with heavy alcohol use or binge drinking, please reach out for help. You can also contact the SAMHSA’s National Hotline at 1-800-662-4357 for referral and treatment options in your area.
Written By: Charlotte Johnson, MA, LPCC
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The professionals at CARE are actively collecting and creating resources to help with what you need. We’re Here for You.
Social Drinking: Moderation Vs. Being At-Risk for an Alcohol Use Disorder
Ginny enjoys a good cocktail. They considered themselves a classic “social drinker”. Prior to the pandemic Ginny enjoyed going out with friends on the weekends, socializing at the bars/ clubs, and checking out the latest local trends in food and drink. They especially enjoy trying a new craft cocktail. Ginny’s friends describe them as easy-going and socially responsible. Ginny typically does not drink during the work week. It is rare to see Ginny intoxicated.
Ginny’s father, Tom also considers himself a “social drinker”. Tom enjoys mixing up a stiff cocktail or two after work to “unwind” with the demands of this job. In addition, he enjoys drinking on weekends. It is not unusual for Tom to binge drink when at parties or hosting social events at his home. While Tom does not see a problem, close friends and family members have begun to express concern about always having a drink in hand and his increased tolerance. They are worried about alcohol-consumption effects on health, including the possibility of developing an alcohol use disorder and being at increased risk for health problems.
What is Considered a Standard Drink?
According to the National Institute on Alcohol Abuse & Alcoholism (NIAAA), a standard drink (or alcoholic drink-equivalent) in the US contains 0.6 fl ounces of pure alcohol. Here is what this would look like:
- 1.5 oz of distilled spirits with about 40 percent alcohol content
- 12.0 oz of beer with about 5 percent alcohol content
- 5.0 oz of wine with about 12 percent alcohol content
While Ginny and Tom both consider themselves social drinkers, what defines heavy alcohol/ problematic use versus drinking in moderation?
The NIAAA defines heavy alcohol use as more than 4 drinks on any day for men or more than 3 drinks for women. Keep in mind a mixed drink includes on average 2 shots! Binge drinking is 5 or more drinks for males and 4 or more drinks in females, in about a 2- hour period.
What is Considered Moderation?
It is recommended that adults choose not to drink, or drink in moderation. For adults 21+, moderation is limiting to 2 drinks or less a day for men and 1 drink a day or less for women. For older adults (65+), the recommendation is no more than 3 drinks/ day or 7 drinks a week for adults who are healthy and do not take medications.
Some adults should not drink alcohol at all such as pregnant women and those who have certain underlying health conditions and/ or are taking medications.
If you or a loved one are concerned about alcohol use, or have concerns that alcohol use is becoming problematic, it is important to make some healthy changes early.
CARE has a team of clinicians with experience working with substance use concerns, including clinicians who are Licensed Alcohol and Drug Counselors (LADC). You can also contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Hotline at 1-800-662-4357 for referral and treatment options in your area.
Written By: Charlotte Johnson, MA, LPCC
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