Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Professor Emeritus, University of Minnesota

How to Help Yourself if You are Depressed:

Depressive disorders make one feel exhausted, worthless, helpless, and hopeless.  Such negative thoughts and feelings make some people feel like giving up.  It is important to realize that these negative views are part of the depression and typically do not accurately reflect the actual circumstances.  Negative thinking fades as treatment begins to take effect.  In the meantime:

• Set realistic goals in light of the depression and assume a reasonable amount of responsibility.
• Break large tasks into small ones, set some priorities, and do what you can as you can.
• Try to be with other people and to confide in someone; it is usually better than being alone and secretive.
• Participate in activities that may make you feel better.
• Mild exercise, going to a movie, a ballgame, or participating in religious, social, or other activities may help.
• Expect your mood to improve gradually, not immediately.
• Feeling better takes time.
• It is advisable to postpone important decisions until the depression has lifted.  Before deciding to make a significant transition such as changing jobs, getting married or divorced discuss it with others who know you well and have a more objective view of your situation.
• People rarely “snap out of” a depression but they can feel a little better day-by-day.
• Remember, positive thinking will replace the negative thinking that is part of the depression and will disappear as your depression responds to treatment.
• Let your family and friends help you.

 How Family and Friends Can Help a Depressed Person:

The most important thing anyone can do for the depressed person is to help him or her get an appropriate diagnosis and treatment.  This may involve encouraging the individual to stay with treatment until symptoms begin to abate (several weeks), or to seek different treatment if no improvement occurs.  On occasion, it may require making an appointment and accompanying the depressed person to the doctor.  It may also mean monitoring whether the depressed person is taking medication.  The depressed person should be encouraged to obey the doctor’s orders about the use of alcoholic products while on medication.

The second most important thing is to offer emotional support.  This involves understanding, patience, affection, and encouragement.  Engage the depressed person in conversation and listen carefully.  Do not disparage feelings expressed but point out realities and offer hope.  Do not ignore remarks about suicide.  Report them to the depressed person’s therapist.  Invite the depressed person for walks, outings, to the movies, and other activities.  Be gently insistent if your invitation is refused.  Encourage participation in some activities that once gave pleasure, such as hobbies, sports, religious or cultural activities, but do not push the depressed person to undertake too much too soon.  The depressed person needs diversion and company, but too many demands can increase feelings of failure.

Do not accuse the depressed person of faking illness or of laziness or expect him or her “to snap out of it.”  Eventually, with treatment, most people do get better.  Keep that in mind, and keep reassuring the depressed person that, with time and help, he or she will feel better.

Where to Get Help:

If unsure where to go for help, check the Yellow Pages under “mental health,” “health,” “social services,” “suicide prevention,” “crisis intervention services,” “hotlines,” “hospitals,” or “physicians” for phone numbers and addresses or Google resources.  In times of crisis, the emergency room doctor at a hospital may be able to provide temporary help for an emotional problem and will be able to tell you where and how to get further help.

Listed below are the types of people and places that will make a referral to, or provide, diagnostic and treatment services.

• Family doctors
• Mental health specialists, such as psychiatrists, psychologists, social workers, or mental health counselors
• Health maintenance organizations (HMOs)
• Community mental health centers
• Hospital psychiatry departments and outpatient clinics
• University or medical school-affiliated programs
• State hospital outpatient clinics
• Family service, social agencies, or clergy
• Private clinics and facilities
• Employee assistance programs
• Local medical or psychiatric societies

Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Professor Emeritus, University of Minnesota   

 Get the jump on seasonal cleaning!  Summer officially ends in September.  Consider marking the seasonal transition with a bout of fall cleaning.  While that may sound like a contradiction in terms, stop and think about it.  Warm summer months means vacations away from home and more time spent outdoors.  While you were out enjoying yourself, dirt and grime did not take a vacation.  They sat around the house, accumulating and multiplying.  Now with the fall months followed by winter and the holiday seasons rushing in upon us, it is an ideal time to get a thorough house cleaning under way!

Take Stock

Before you begin, take inventory of your cleaning supplies.  Make sure you have the products you need for the surfaces you plan on cleaning.  Review the information on the product labels to make sure you are using them properly.  As you clean, pay attention to where your products are stored.  You may decide that future cleaning will be more

efficient if you keep sets of supplies in different areas of the house.  For example, keep one set on each floor, or an extra set in the master bedroom suite or in the laundry room. Be sure you store your items where children and pets cannot get to them.  Also consider adding a small hand-held vacuum in various locations so it is easy to scoop crumbs off the kitchen floor, hair from the bathroom countertop, and dust from the family room.

Expand Your Reach

Go beyond the usual vacuuming, mopping, and dusting.  Look up and get rid of the cobwebs that have accumulated in the corners and around the light fixtures and ceiling fans.  If necessary, invest in a telescoping extension pole so you can adjust it to the length you need for dusting those high-up places.  Move the furniture and send those dust bunnies scurrying. Wipe down the baseboards.

Tackle the Refrigerator

Check its contents for expiration dates.  Discard anything that has overstayed its welcome.  Then remove and clean each shelf.  Work one shelf at a time so that food will not have to stand out at room temperature.  Once the inside is clean, take a look at the outside.  Dust and lint buildup can reduce the cooling performance of your refrigerator. Remove the grille and vacuum the coils or clean them with a long-handled brush.  If it is not a built-in model, pull it away from the wall and vacuum or sweep behind it.

Launder Lavishly

Launder all washable comforters, mattress covers, pillows, bed skirts, curtains, blankets, throws and slipcovers.  Turn mattresses and vacuum them thoroughly.

Refurbish the Furniture and Care for the Carpet

Take a close look at your upholstery.  Remove the cushions and vacuum thoroughly, using the crevice tool to get into those hard-to-reach places.  Check the carpet for spots and stains.  This may be the time for deep cleaning all these surfaces.

If you would like more information on “Fall Cleaning Tips” contact Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Emeritus University of Minnesota at waldn001@umn.edu.  Be sure to watch for more Family Living Focus™ information in next week’s paper.              

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Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Professor Emeritus, University of Minnesota              

Preventing Falls: A Vital Step for Healthy Aging

September is Falls Prevention Month.  This year’s theme is “From Awareness to Action.”  The annual observance is to raise awareness on preventing falls, reducing the risk of falls, and helping older adults live without fear of falling.

As we age, maintaining balance and preventing falls become crucial for our well-being.  Falls can lead to serious injuries, hospital visits, and a decline in overall health. Here are some essential tips to prevent falls and promote a safer lifestyle:

1. Stay Active:
   • Regular physical activity helps improve strength, flexibility, and balance.
   • Engage in exercises like walking, tai chi, or yoga.
   • Consult your health care provider to determine your physical ability to be active.  If so, consult with a fitness professional to create a personalized exercise plan.
2. Home Safety Measures:
   • Remove clutter and tripping hazards from walkways.
   • Install handrails on staircases and grab bars in bathrooms.
   • Adequate lighting is essential.  Ensure well-lit pathways and rooms.
3. Medication Management:
   • Regularly review your medications with your healthcare provider.
   • Some medications can cause dizziness or affect balance.
   • Follow prescribed dosages and be aware of potential side effects.
4. Eye Care:
   • Regular eye exams are crucial for maintaining good vision.
   • Poor vision increases the risk of falls.
   • Update your eyeglasses as needed.
5. Footwear Matters:
   • Wear comfortable, well-fitting shoes with non-slip soles.
   • Avoid high heels or shoes with worn-out treads.
6. Nutrition and Hydration:
   • A balanced diet supports bone health and muscle strength.
   • Stay hydrated to prevent dizziness.
7. Fall Prevention Programs:
   • Participate in community-based fall prevention programs.
   • These programs offer exercises, education, and support.

Remember, falls are preventable. By taking proactive steps, we can enjoy a healthier, more active life as we age. Share this information with loved ones and encourage them to prioritize fall prevention too!

If you would like more information on “September is Falls Prevention Month” contact Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Emeritus University of Minnesota at waldn001@umn.edu.  Be sure to watch for more Family Living Focus™ information in next week’s paper.              

by Sleepy Eye Mayor Wayne Pelzel

It’s hard to believe that Summerfest 2024 is in our rear view mirror. Summer went by far too rapidly. And now, we can look back and see that the Summerfest celebration was extremely successful. All the events from the parade, the water ski show, the food served in Allison Park and elsewhere, the street dance, and the Dawg Haus activities and park activities were well attended and enjoyed by all. This celebration has quickly taken the place of Corn Day. Word has it that the Little Crow Ski Team folks really enjoy doing the show on our lake. Thanks to our Chamber Director and for her leadership for this event.

This past week we were made aware that the Water Retention Dam underneath the 1930s WPA bridge on the north side of the lake had broken away and water was flowing out of the lake at a very rapid rate. (That dam controls the water level of the lake. High water flows out there to the County Ditch to the north.) Mike Hardin, our City Public Works Director and I inspected the dam at about 10 a.m. and Mike devised a plan to rebuild it. I had some other business to attend to and returned to the dam site about 2 p.m. that day. By that time Mike, assisted by park employees, Matt Schmidt and Matt Mielke, had removed the old dam and were in the process of constructing a replacement. By 3 p.m. that day the new dam was in place and water was no longer flowing out of the lake.

I know all of you did not get to witness this reconstruction take place and I tell this for a specific reason. This work performance is an example of the quality employees that the City of Sleepy Eye has in its employ. In last month’s column I stated that I was going to talk about some of the progress made over the last eight years. Along with City Manager Bob Elston, one of our major goals during that time was to hire and retain quality employees. We wanted employees who were qualified, willing and able to work and who had a real heart for the City. The three employees above exemplify that kind of employee. We have many such employees including our department managers, fire department, office staff, ambulance staff, pool, library, and Event Center staffs, Public Utilities staff, police department and our hospital staff and doctors.

We wanted our employees to be proud to work for the City and we wanted to be proud to have them work for the City. And in order to retain those employees, we had to pay them some of the top wages in the area. The City has paid them well and we’re pleased to say that retention of this quality staff has been going well.

Finally, I’m happy to report that the City has been able to hire a new police officer. In a time when officers are extremely hard to find, we are very happy to add Joseph Corley to our staff. He will be replacing Crystal Osterhoff who has wedding plans to a fellow from northern Minnesota. Interestingly Cupid’s arrows played a role in each of these officers’ plans. Our new hire has a person he is interested in who lives in this area. Thus, it made perfect sense for him to work here. Welcome, Joseph!

Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Professor Emeritus, University of Minnesota  

Your pharmacist can help you learn how to use your prescription and nonprescription (over-the-counter) medicines safely and to increase the benefits and decrease the risks.  Use these tips for talking with your pharmacist.  They can also used when talking with your other healthcare professionals.

Tell your pharmacist:

• everything you use.  Keep a record and give it to your pharmacist.  Make sure you list all the prescription and nonprescription medicines, vitamins, herbals, and other supplements you use.  Your pharmacist will use this to keep his/her records up-to-date and help you use medicine safely.
• if you have had any allergic reactions or problems with medicines, medicines with dietary supplements, medicines with food, or medicines with other treatments.
• anything that could affect your use of medicine, such as, if you have trouble swallowing, reading labels, remembering to use medicine, or paying for medicine.
• before you start using something new.  Your pharmacist can help you avoid medicines, supplements, foods, and other things that do not mix well with your medicines.
• if you are pregnant, might become pregnant, or if you are breast feeding.

Ask your pharmacist:

• What are the brand and generic (non-brand) names?
• What is the active ingredient?  Can I use a generic?
• What is this for, and how is it going to help me?
• How and when should I use it?  How much do I use?
• How long should I use it?  Can I stop using the medicine or use less if I feel better?
• What should I do if I miss a dose or use too much?
• Will this take the place of anything else I am using?
• When will the medicine start working?  How should I expect to feel?
• Are there any special directions for using this?
• Should I avoid any other medicines, dietary supplements, drinks, foods, activities, or other things?
• Is there anything I should watch for, like allergic reactions or side effects?  What do I do if I get any?
• Will I need any tests to check the medicines effects (blood tests, x-rays, other)? When will I need those?
• How and where should I keep this medicine?
• Is there a medication guide or other patient information for this medicine?
• Where and how can I get more written information?

After you have the medicine, and before you leave the pharmacy:

• Look to be sure you have the right medicine.  If you have bought the medicine before, make sure this medicine has the same shape, color, size, markings, and packaging.  If anything appears different ask your pharmacist about it. If it seems different when you use it, tell your pharmacist, doctor, or other healthcare professional.
• Be sure you know the right dose for the medicine, and you know how to use it.  If you have any questions, ask your pharmacist.
• Make sure there is a measuring spoon, cup, or syringe for liquid medicine.  If the medicine does not come with a special measuring tool, ask your pharmacist about one.  (Spoons used for eating and cooking may give the wrong dose.  Do not use them.)
• Be sure you have any information the pharmacist can give you about the medicine. Read it and save it.
• Get the pharmacy phone number, so you can call back.

If you would like more information on “Talking with your Pharmacist” contact Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Emeritus University of Minnesota at waldn001@umn.edu.  Be sure to watch for more Family Living Focus™ information in next week’s paper.              

Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Professor Emeritus, University of Minnesota        

In an analysis of national survey data, researchers found that the prevalence of diabetes in U.S. adults is continuing to rise.  Despite efforts to raise awareness of the problem, about a third of adults with diabetes still do not know they have it.

Diabetes is a group of diseases marked by elevated levels of glucose in the blood.  Persistent high levels can lead to blindness, kidney failure, amputations, heart disease, and stroke.

Are you at risk for diabetes?  If you are over forty-five, ask your health care provider about testing for pre-diabetes.  You should also ask about testing if you are younger than forty-five, overweight, and have another risk factor, such as you:

• Are forty-five or older

• Have a family history of diabetes

• Are overweight

• Have an inactive lifestyle (exercise less than three times a week)

• Are a member of a high-risk ethnic population such as African American, Hispanic/Latino American, American Indian, and Alaska Native, Asian American or Pacific Islander

• Have high blood pressure

• Have a low HDL cholesterol level or a high triglyceride level

• Have had diabetes that developed during pregnancy (gestational diabetes) or have given birth to a baby weighing more than nine pounds

• Have polycystic ovary syndrome, a disorder that affects the female reproductive system

• Have acanthosis nigricans (dark, thick skin near neck or armpits)

• Have a history of disease of the blood vessels to the heart, brain or legs

• Have had an impaired glucose reading in a previous test

If you would like more information on “Diabetes Widespread in Adults” contact Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Emeritus University of Minnesota at waldn001@umn.edu.  Be sure to watch for more Family Living Focus™ information in next week’s paper.