The Refuge headspace - Volume 26
Honoring National Hire a Veteran Day: Empowering Veterans to Rejoin the Workforce
July 25th marks National Hire a Veteran Day —a powerful reminder of the value, discipline, and resilience that veterans bring to the civilian workforce. For those who’ve served, transitioning back into employment after military life can be one of the most challenging steps in the journey home.
That’s why our Warrior Empowerment team exists—to ensure that no veteran has to take that step alone.
At The Warriors Refuge, our Warrior Empowerment team provides hands-on support to help veterans rediscover purpose, build confidence, and re-enter the workforce with dignity.
From résumé building and mock interviews to job placement assistance and ongoing mentorship, our goal is to remove barriers and open doors.
We’ve seen firsthand how meaningful employment can be a major part of healing – restoring a sense of identity, structure, and self-worth. Many of the veterans we serve haven’t just found jobs—they’ve found renewed hope and stability.
This National Hire a Veteran Day, we encourage businesses, organizations, and communities to recognize the untapped potential of our nation’s heroes. Hiring a veteran isn’t just giving someone a job—it’s investing in a leader, a problem solver, and a teammate who knows the value of commitment.
Jeremy Reynolds, Peer Specialist
Too Hot to Handle? Heat and Mental Health
June 20th officially marked the start of summer. The days are longer, and we will continue seeing higher temperatures and humidity. High temperatures cause serious physical health problems, including heat exhaustion, heat stroke, heart attacks, and cerebrovascular accidents.
High temperatures can have serious impacts on mental health as well. Higher temperatures have been shown to lead to an increase in substance use, alcohol use, and aggression.
Mental health disorders often see a worsening of symptoms during heat waves as well. Higher heats also can impact the brains’ ability to make serotonin and dopamine. It’s important to stay hydrated and cool during the hotter days to take care of your physical and mental health.
For more information about how heat affects mental health see the following article: Too Hot to Handle? Heat and Mental Health | Psychology Today (https://www.psychologytoday.com/us/blog/mind-matters-from-menninger/202307/too-hot-to-handle-heat-and-mental-health?msockid=1912a0b9c5606dd036beb511c4156c25 )
Alexander Lee, LPC-A
Are You an Overthinker? Here Are Some Simple Tools to Regain Mental Clarity
According to the research of Dr. Fred Luskin of Stanford University, a human being has approximately 60,000 thoughts per day—and 90% of these are repetitive! That’s a lot to sort out and keep track of, and for some of us, it is overwhelming at times, taking over our emotions and ruining our day. When thoughts are spinning out of control, it’s difficult to focus, sleep, or even make simple decisions.
No-one can eliminate all worries but everyone can learn to manage them more effectively—and that starts by stopping the cycle of overthinking.
One useful strategy is called “thought parking.” This involves scheduling a specific time to worry. It may sound silly but it works. For 10 to 15 minutes write every anxious thought down in a designated thought journal (notebook or pad- it doesn’t matter, but only use it for sorting thoughts, not groceries etc.). Place it in a designated spot in a different room where you can revisit it later. Some people actually schedule in their day planner to “revisit journal”. By doing this, you’re putting your thoughts on a schedule instead of letting them control your entire day. When you return to the list later, many concerns will often be more manageable or even have resolved themselves already.
You can also reduce overthinking by “preplanning”and limiting daily decisions. Select your clothing, lunches, etc.for one week in advance.
Prepare meals or use simple meal kits. Automate bill payments.The less energy spent on routine decisions daily, the more you can attendto what really matters.
Another helpful thinking skill is the “555 rule.” When caught in a loop (or an argument with someone), pause and ask yourself: Will this matter in five days? Five months? Five years? This helps gain perspective and allows you to redirect your thoughts to something that really matters.
A fourth method is “Reality Shift, AKA Body Scan.
” When you notice your thoughts spiraling, or anxiety taking over, redirect your focus to your body. Start with your toes. Wiggle them. Press them into the floor. Then move your attention up through your legs, back, shoulders, down your arms to your fingertips, all the way to the top of your head. This grounding technique calms the nervous system and returns you to the present moment, bringing you peace and clarity. Ideally try this in a quiet place, and play soft music, but it can be done anywhere.
And don’t forget to exercise. Just five minutes of movement—even chair yoga, stretching, or walking—can release GABA, a natural anti-anxiety compound in your brain. Movement refreshes your thoughts, helps you refocus, and promotes positive endorphins.
Overthinking happens to everyone, but for some it’s a daily struggle. Whether you’re juggling too much or just need to reset, these strategies can help restore mental balance. Start today, even with just one technique, and by next week you may feel a noticeable shift in clarity and calm.
See more activities in the Forbes article by Christine Comaford, Got Inner Peace? 5 Ways To Get It NOW (https://www.forbes.com/sites/christinecomaford/2012/04/04/got-inner-peace-5-ways-to-get-it-now/)
Sandra McQuinn, LCDC, LPC-A
July is Minority Mental Health Awareness Month!
Started in 2008, by Bebe Moore Campbell, brings attention to the mental health challenges faced by Black, Indigenous, People of Color. This month focuses on highlighting stigmas, discrimination and lack of access to culturally appropriate care that minorities face daily.
As mental health professionals, we must cultivate cultural humility, address implicit biases and engage in practices that support the needs and voices of historically marginalized groups. As a minority and mental health therapist my work with my clients is to provide therapy that honors your own story and the system that you are a part of. The goal is to ensure everyone can receive support that respects their culture and lived experiences.
At the Warriors Refuge, we understand that finding the right therapist can be especially important for those from marginalized communities. During Minority Mental Health Awareness Month, I want to remind you that you deserve for your lived experiences to be heard and honored, no matter who you are. If you would like to speak with a therapist in a safe, inclusive space, the Warriors Refuge’s counselors are here to support you with compassion and cultural humility.
Mariam Hasnain, LMFT-A
A positive attitude causes a chain reaction of positive thoughts, events and outcomes. It is a catalyst, and it sparks extraordinary results. – Wade Boggs
Spend a few moments to reflect on the quote above.
What does this quote say to you? Spend a few minutes journaling your thoughts and feelings.
