By: Erika Takeda Eastham
As we close out January and boldly step further into 2021, we want to help you learn news ways to start anew. Here are our favorite (3) way to to start something new: a new goal, regiment, or plan.
A New Goal:
A Harvard Business study found that those who have goals in mind are 10x more successful than those without goals and that if write your goals down, you are 3x more successful than those who are just thinking about their goals. Another study from the University of Scranton suggests that only 8% of people with New Year’s goals actually achieve them. What these two statistics tell me is that goals can be very helpful, but they should be purposeful; we need to put in effort in planning our goals as well as put in effort in executing our goals.
After reading many books, articles and blogs on goal setting, here are five tips we found helpful in goal setting in the new year:
They say Warren Buffet writes down 20 goals and then ranks them from 1-20, with one being the most important and 20 being the least important. He then tears the last 15 goals and only focuses on the first five. Writing down your goals and ranking them in order gives your perspective on what is most important to you. If you have too many goals, the choices can cloud your judgement and you may not be focusing on the most important goal. Next, ask yourself “why” these goals are important to you. If you know WHAT these goals are and have a strong, motivating WHY, then you are closer to reaching your goals than most.
*Bonus – start your goals with “I am,” rather than “I want” – “I am a business owner,” rather than “I want a business.” The two most powerful words in our language, “I am” has the power to raise you up from the inside out. If you don’t believe me, think of the many times you thought “I am not good enough” or “I am dumb.” Why not use those words to bring you up, rather than tear you down?
It’s easy enough to day dream. We used to do it as kids on a daily, if not hourly basis. But somewhere down the road, we stopped. Well, my friends, it’s time to start again. The power of visualization has been heavily researched over and over again. For example, in an article from Psychology Today, they found a study from Guang Yue, an exercise psychologist form Cleveland Clinic Foundation in Ohio. Guang Yue “compared results of those who did physical exercises to the results of those who carried out virtual workouts in their heads. In the physical exercise group, finger abduction strength increased by 53%. In the group that did "mental contractions", their finger abduction strength increased by 35%. However, "the greatest gain (40%) was not achieved until 4 weeks after the training had ended" (Ranganathan et al., 2004). This demonstrates the mind's incredible power over the body and its muscles.”
Bottom line, visualization matters, and visualization works!
I think this is something we all need to read and reread and reread again. Life happens. LIFE HAPPENS. With every derailment, don’t stop going after your goals. Your process may need tweaking, or your timeline may need adjusting but if you let every bump in the road stop you from reaching you goals, you will be 92% that never reach them.
Need I go on? We all need support, whether its friends, family, a therapist, a professional, or a mentor. We all need support sometimes; we all need guidance. You don’t have to do tackle these goals on your own. Yes, you are doing the hard work and YAY, go you, but when things go sideways, when you lost focus, your support system, whether free or paid for, is WORTH IT.
Bottom Line: Goals are helpful. Goals are worth it. Goals are hard work. But if you really want it, it’s worth it. And when things get really stressful from these goal-setting adventures, let’s think of some stress relieving tools:
A New Regiment
What does this really mean? You heard about those “Self-Care Sundays” or “Happy Hours” at the gym, right? This section is reminding you to take care of yourself. Trust and believe, I was a workaholic who never put time in for myself. I believed that “self-care” was not necessary, or dare I say it, a waste of time. Wow, what a miserable person I was. Without taking time for myself, I was unable to unwind and recharge which inevitably resulted in a catastrophic burnout at work. In this section, we will provide YOU with the best medicine for increased productivity: a new regiment where self-care exists!
According to an article from Psychology Today, “When we neglect our self-care, we give ourselves the message that we don't matter, we aren't worth the effort, and we don't deserve better.” Wow, that’s a pretty harsh message we are giving ourselves. However, when we do give ourselves some time to unwind and refresh, not only are we showing ourselves self-love, but we are also increasing our efficiency and our overall output.
Here are some recommendations to improve your self-care regiment:
According to Sleep Specialist, Dr. Matthew Carter, “you’re able to get more done on a good night’s sleep, not less.” He further explains, “One of the biggest reasons that people don't get enough sleep is because they feel they have too much to do or because they are stressed about what they need to work on. So, we're not getting enough work done because we're sleep-deprived and we're not sleeping because we're not getting enough work done.” So how much sleep is the right amount of sleep? Experts recommend 5-8 hours, but it depends on the type of person you are. Personally, I am not functional with less than six hours of sleep, but my mother can function with only four hours. There are plenty of sleep experiments you can find in a city near you, but experts say, if you feel sleepy, you probably need more sleep. Best way to get more sleep, go to bed. Turn off your phone and turn off the lights. Good night.
We all know exercise is good for you. And here are a few benefits listed from a study from Amherst College, just in case you need to read it again:
As a Certified Personal Trainer, I would recommend at least 3x a week of exercise meaning you plan and schedule meaningful ways of increasing your heart rate (power walk), lifting weights, or stretching/yoga for at least 30 minutes. If you have no idea what you are doing, I highly recommend investing in a certified fitness professional.
What exactly are healthy foods? Healthy foods include fruits, vegetables and quality protein. Avoid overly processed foods and opt for fresh foods. Need help? This article from CNN gives tips on how to “Detox” from processed foods .
Therapy is extremely important. Therapy allows you to “inspire change and improve the quality of life through self-awareness and self-exploration,” according to a medically reviewed article from Healthline. Some key benefits of counseling include (but not limited to):
Bottom Line: We are all busy. We all have stress. We all have PLENTY of excuses NOT to do something. Neglecting yourself is not one of it. Take time for yourself and then take care of business.
A New Plan…
If you have read this far, I am proud of you! This is a long read and it seems that you are determined in making some changes in the New Year. Yes – do it! If you haven’t noticed a theme, in order to make a new goal, to start a new regiment, you need to PLAN.
“By failing to prepare, you are preparing to fail.” This quote has been repeated over and over and over again. Why? Because it is so relevant in our daily lives, we see this quote, and a lot of us live this quote, somewhat unknowingly. Right now, this is a wake-up call. If something is important to us, we must prepare and plan for it.
At Urban Health Group LLC, YOU are important to us and we want you to prepare effectively and efficiently for the unexpected. Now this may seem like an ominous statement, but did you know that the third leading cause of death for Black or African Americans, Latino Americans and Native Americans is accidents or unintended injury? So, what does this mean? Are we telling you to stay in the house forever and never come out? No, no. We are asking you to consider the importance of preparing for a medical emergency.
Our Founder and CEO, Leticia Vaca, a licensed medical social worker and therapist, created Urban Health Group LLC to spread awareness in healthcare navigation and mental health support. She found in her many years of social work that there were large inconsistencies in treatment for people, especially Black, Indigenous, People of Color. Additionally, witnessed a stark difference between those who were prepared for emergencies and those who were unprepared for medical emergencies. In order to ameliorate this difference, Leticia started Urban Health Group LLC and more recently the “Plan Well 4 Care” Course to give YOU the proper tools and the proper support to combat these disparities.
Right now, we are in a global pandemic, with healthcare systems being stretched to its limits here in the United States. We are asking you:
If you answered “no” to any of the questions above, we can help.
Click here to contact us or click here to learn more about our Plan Well for Care Course.
The bottom line: In order to succeed in life, for the expected and unexpected, you have to plan; you have to prepare. Yes, it can get overwhelming. Yes, it is a lot. And yes, you can ask for help.
We are here to help.
By: Dominique Boyette
We have seen how important it is to be able to quickly respond and acclimate to change. With the global COVID-19 pandemic still growing internationally and locally, this fluctuating health crisis has proved the importance of preparedness.
On the grand scale, it may be obvious what an emergency is; an insurgent uprising and storming of a capitol, 10.3 million acres of land catching fire, guns in schools, but sometimes our threshold of what actually is an emergency will surpass our ability to acknowledge or identify one.
It’s easy to know uncontrollable bleeding from a wound is bad, but do you know how to identify internal bleeding? Or do you know how to assist someone through a seizure? Here you will learn what the most prevalent medical emergencies within our community are and to share tips on how to navigate through them and possibly buy you time until professional help can arrive.
So, what is a medical emergency?
According to UnitekEMT, the most commonly treated injuries and illnesses treated by emergency medical service (EMS) providers are the following:
Here are some of the most common medical emergencies, how to recognize them, and when to seek treatment:
2. Breathing difficulties
3. Collapse/sudden cardiac arrest
5. Severe pain
6. Heart attack –is when the blood supply to the heart is suddenly becomes blocked
7. Stroke is due to the blood supply being cut off to a portion of the brain, often caused by a blood clot of bleed on the brain
8. Severe sudden headache
9. Choking/ingesting toxic substances
10. Suicidal Ideation and self harm
While there may be no way to protect ourselves from the unexpected, we can take measures that give us a better chance to survive medical emergencies that can easily turn fatal or have permanent living impact. Knowing your risk factors can better inform you whether or not pain you’re experiencing are actually red flags and indicators you need medical attention.
The fact that many of the BIPOC community live with diabetes, high blood pressure, cardiovascular disease, cancers amongst many other illnesses with a higher disparity than white counterparts makes us much more vulnerable and likely to suffer with increased risk from accidents and medical emergencies. If we’re not able to properly identify symptoms or administer first aid care while waiting to receive assistance from a system often veiled in racism, we will continue to stand in a wake of preventable death and lasting harm.
Although the data found for this post may be inclusive of all races in America (based off EMS 911 calls), we want to shed a light on the racial disparity of affliction and treatment the BIPOC community experiences when face to face with a medical emergency as well.
For example did you know there’s a study that found Black and Hispanic patients were more likely than whites to be transported to a safety-net hospital for poor or uninsured patients rather than the nearest emergency room?
“The "significant" difference could affect how well a patient is treated, according to the study, produced by the Boston University School of Medicine. It was published in JAMA Network Open, an online platform of the Journal of the American Medical Association.”
More often than not, we are not always in the right headspace to be able to discern where we are or where we want to go in an emergency situation and must rely on someone else to get us to a hospital. Even so, if you can research your neighborhoods before hand, learning which medical facilities are closest to you or even your job could prove to be beneficial; especially in some cases when medical professionals are subject to racial biases instead of your best interest.
Despite having to deal with racism while in vulnerable states, we must be diligent in priming ourselves with the ability to attend to a crisis. These step in knowing what a medical emergency is is being able to identify one if and when they happen.
If you would like assistance creating your personalized plan, Register for the Plan Well for Care Course beginning March 7, 2021.
US NEWS & WORLD REPORT
“12 Medical Emergencies You Need to Address Right Away
“How to Use an Automated External Defibrillator”
Abdominal Aortic Aneurysm: Emergency or Not?
HEALTH FOR TEENS
“7 MOST COMMON MEDICAL EMERGENCIES”
NATIONAL HEALTH SERVICE/NHS.UK
“MOST COMMON EMS EMERGENCIES FOR EMTS AND PARAMEDICS”
CDC CENTERS FOR DISEASE CONTROL AND PREVENTION
“PREPARE YOUR HEALTH”
AMERICAN COLLEGE OF EMERGENCY PHYSICIANS
“STOP THE BLEED CAMPAIGN”
DEPARTMENT OF HOMELAND SECURITY
“STOP THE BLEED”
JOURNAL OF THE AMERICAN MEDICAL ASSOCIATION
“Association of Race/Ethnicity With Emergency Department Destination of Emergency Medical Services Transport
“Pain Tolerance Tied to ‘Silent’ Heart Attack Risk”
Save a Life by National Health Care Provider Solutions
“Relief of Choking For Adults, Children, & Infants”
By: Erika Takeda Eastham
As 2021 is starting off with a bang and COVID cases, hospitalizations and deaths are exponentially increasing in America, we at Urban Health Group want to remind and educate our readers about new ways to prepare in case of a medical emergency. In the month of January, we will educate our readers on what constitutes a medical emergency and provide tips on how to alleviate the mental stress that may be brimming under the surface during these chaotic times, especially in our urban BIPOC communities. In today’s blog, we will demonstrate why having a medical emergency plan is important and gauge how prepared YOU are for a medical emergency.
FACT: People of Color are 3.7-4.1x MORE LIKELY to be hospitalized because of COVID than white Americans.*
Did you know that Black or African American persons are 3.7x more likely to be hospitalized when fighting COVID? And American Indian or Alaska Native persons are 4x more likely to be hospitalized when fighting COVID and Hispanic or Latino persons are 4.1x more likely to be hospitalized when fighting COVID when compared to White Americans? While this statistic is due to a number of reasons concerning racial disparities, we as a community must arm ourselves with knowledge on how to prepare for this potential threat.
Why having a plan is important:
FACT: People of Color, under the age of 65, are 2-4x more likely NOT to have health insurance when compared to White Americans. **
Did you know that compared to the 7.8% of White Americans under the age of 65 without health insurance, 28.6% of American Indian or Alaska Native Americans and 20.1% of Hispanic or Latino persons under the age of 65 do not have health insurance. In the Black or African American population, 12.1% under the age of 65 do not have health insurance compared to White Americans. These statistics do not account for the millions of Americans who are under-insured. Do you know what your health insurance covers when you are in need of emergency care?
FACT: The third leading cause of death for American Indian or Alaska Native Americans, Black or African Americans, and Hispanic or Latino Americans is ACCIDENTS (unintended injuries).**
So, while COVID is a real threat, we must find a way to prepare for the unexpected.
How do we, as Black, Indigenous, and People of Color, prepare for medical emergencies?
First, we, at Urban Health Group, suggest is to gauge how prepare you are for a medical emergency. This is why we created our “How Prepared are YOU for a Medical Emergency” quiz below. Taking our quiz can simultaneously teach about what to think about when preparing for a medical emergency while also seeing how prepared you actually are.
Secondly, we suggest you follow us on social media and subscribe to our blog posts. We have painstakingly manufactured our posts to arm you with real knowledge, so that you can start thinking about your plan.
Facebook - Instagram - LinkedIn
Finally, come to our Virtual Event event on January 25 to learn how to START planning for medical emergencies. More information to follow.
NOT ENOUGH INFORMATION?! Don’t worry, we are also offering a Plan Well for Care Course in February. This is a live, INTERACTIVE two-week course where our founder and President, Leticia Vaca, an accomplished medical social worker, will provide you with personalized resources, tips and answer any and all of your questions.
It is estimated that more than 116 million Americans suffer from chronic pain (1), and it is one of the most common reasons folks go to the emergency room. In the past few years we have seen the rise of the opioid overdose crisis, the overuse and abuse of prescription pain relievers.(2)
There is overwhelming research that shows there is a significant gap between the evaluation and treatment of pain in white people compared to the evaluation and treatment in African American and Latinx people.
What is Pain?
“an unpleasant sensory and emotional experience associated with actual or potential tissue damage..”, and it always includes an emotional experience. (5)
In the United States record deaths and hospitalizations from COVID-19 have been recorded to date. Black physician Dr. Susan Moore, recorded herself while hospitalized with COVID as she described row the medical staff at a hospital in Indianapolis did not respond to her pleas for care, despite being in intense pain or being a doctor herself.
The heart-wrenching video has purposely been omitted in consideration of how BIPOC may be emotionally triggered. Here is an excerpt from her video:
DR. SUSAN MOORE: At that time I had only received two treatments of the remdesivir. He says, “Ah, you don’t need it. You’re not even short of breath.” I said, “Yes, I am.” Then he went on to say, “You don’t qualify.” I must have, because I’ve gotten two treatments.
And then he further stated, “You should just go home right now. And I don’t feel comfortable giving you any more narcotics.” I was in so much pain from my neck. My neck hurt so bad. I was crushed. He made me feel like I was a drug addict, and he knew I was a physician. I don’t take narcotics. I was hurting.
So, spoke to a patient advocate, who left me wanting: “There’s not much I can do.” So I started asking, “Send me to another hospital where they can treat me. If they’re not going to treat me here properly, send me to another hospital.”
Well, next thing I know, I’m getting a stat CT of my neck with and without contrast. The CT went down a little bit into my lungs, and you can see new pulmonary infiltrates, new lymphadenopathy all throughout my neck. And all of a sudden, “Yes, we will treat your pain.” You have to show proof that you have something wrong with you in order for you to get the medicine. I put forth, and I maintain: If I was white, I wouldn’t have to go through that. …
The other thing that that white doctor, Bannec, said was that if I stayed, that he would send me home Saturday at 10 p.m., in the dark. Who does that? On a week — who does that? … This is how Black people get killed, when you send them home, and they don’t know how to fight for themselves. I had to talk to somebody, maybe the media — somebody — to let people know how I’m being treated up in this place.
And he gladly told me, “I know you’re a doctor.” And he didn’t want the Black doctor to have no medicine, nothing, and then had the nerve to say it’s because of him, the nurse, that I got the medicine. “Really? Because of you? No. How about because I had that stat CT of my neck, where it showed all of that lymphadenopathy and infiltrates? Yeah, you didn’t know about that? You didn’t get that in the report?” That’s what I said. Mm-hmm. Mm-hmm. To being Black up in here, this is what happens. (6)
Adequate pain control is a quality-of-life concern.
Pain, whether it is acute or chronic impacts a person’s daily life. In Dr. Moore’s case highlighted the issue that persists in the offering of quality-of-care when seeking medical attention for Black and Latinx folks.
Effective treatment of pain is a professional responsibility of all healing professionals and health care organizations...the complete treatment of both the physical and emotional pain.
Urban Health Group differentiates itself within the industry as it is designed specifically to service Black, Indigenous, People of Color ( B.I.P.O.C.) by highly trained B.I.P.O.C. professionals in a preventive and proactive manner. We are a small, boutique company that has the capacity to address the unique needs of B.I.P.O.C..
Our approach includes a social justice awareness around issues of intergenerational and racial trauma impact on health; and an awareness of historical and current experience of oppression when interfacing healthcare systems.
Our clients are B.I.P.O.C. adults who want solid plans and a sense of security for future needs by reducing the occurrence of being ignored by medical providers and feeling helpless and at times confused.
To Empower Black, Indigenous, People of Color ( B.I.P.O.C.) with tools and support to effectively navigate their health and mental health needs for better wellness.
We are eliminating healthcare disparities and reducing healthcare biases for Black, Indigenous, People of Color.
-We will eliminate healthcare disparities for Black, Indigenous, People of Color.
-We will address healthcare biases head on through strategic partnerships.
Learn more at : urbanhealthgroupllc.com
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