THE WARRIORS REFUGE HEADSPACE MAY 2025 VOLUME 24
Mental Health Awareness month
May has been the National Mental Health Awareness month in the U.S. since 1949 yet 76 years later mental health continues to carry a stigma. Mental health is often not as visible as our physical health, but that does not mean it is any less important. Mental health is health, and it is important to take care of our mental health with the same priority that we take care of our physical health. It is my hope that one day mental health will be treated with the same urgency and priority as our physical health, but it takes the work of everyone to continue to advocate for mental wellness and decrease the stigma.
Alexander Lee , LPC-A
Memorial Day: Honoring the Fallen
As Memorial Day approaches on May 26 th, it’s a poignant time to reflect on the sacrifices made by the brave men and women who gave their lives in service to our country. This day is dedicated to remembering and honoring those who made the ultimate sacrifice to protect our freedoms and way of life. It’s a solemn reminder of the cost of liberty and the valor of those who fought to preserve it.
Memorial Day is more than just a long weekend or the unofficial start of summer; it’s a day of profound significance. Across the nation, people participate in ceremonies, visit memorials, and decorate the graves of fallen soldiers. These acts of remembrance ensure that the legacy of these heroes’ lives on and that their sacrifices are never forgotten.
Whether you attend a local parade, visit a cemetery, or simply take a moment of silence, Memorial Day is an opportunity for all of us to honor and remember those who have given everything for our country.
Jeremy Reynolds – Peer Support
May 18, 2025, is Mental Health Action Day
A shift from past years when the focus was mostly on raising awareness. Now, it’s about doing something. Take a moment to check in with yourself:
Are there parts of your life where you could use a little support? Learn how to manage stress, practice self-care, or reach out to a friend going through a tough time. You can also get involved by speaking up and encouraging others to seek help when they need it.
Mental health matters—and action means taking steps, big or small, toward making a difference. Whether it’s finding care for yourself or helping someone else connect with a provider, now’s the time to move. And remember, The Warriors Refuge is always here if you need support.
Mackenzie Gore – Peer Support
A Brief Look at How Food Affects People with ADHD
Food plays a powerful role in how ADHD symptoms show up, and how they can be managed. While ADHD is a neurodevelopmental condition, certain foods can either aggravate or help regulate behaviors like impulsivity, hyperactivity, and inattention. This applies not only to children, but also to teens and adults who may still struggle with focus, mood, and energy.
When I was a teacher I noticed a change in student behaviors in accordance with the lunch menu and did some research on the subject. One of the most well-documented dietary triggers is synthetic dyes, particularly Red Dye (3 + 40) known to be carcinogenic and commonly found in candy, colored drinks, chips, cereals, deserts, and snack foods and even medications.
This artificial dye has been linked to increased hyperactivity, restlessness, and emotional outbursts in some individuals (and tumors in rats). Removing red dyes and other synthetic additives from the diet has led to dramatic behavioral improvements in many cases, sometimes within just a couple of weeks (Public Med Central https://pmc.ncbi.nlm.nih.gov/articles/PMC9573786/ ).
As you may be aware, U.S. Health and Human Services Secretary Robert F. Kennedy Jr. is actively working to regulate artificial food dyes, including Red Dye 3 and has set a two-year deadline for food manufacturers to eliminate it.
People who eat a lot of junk food, processed meats, sugary snacks, and artificially colored beverages tend to have more behavioral issues and difficulty focusing. However, when their diet shifts to include more whole foods, lean proteins, complex carbohydrates, and healthy fats, improvements can be significant. After cutting out processed foods for several weeks and prioritizing nutrient-dense meals one can expect improved focus, reduced brain fog, and better mood regulation.
According to the National Library of Medicine improvement may even be quicker using a supplement called pine bark extract (Pycnogenol), a natural antioxidant believed to support blood flow and neurotransmitter function, reduce hyperactivity and improve attention (NLM https://pubmed.ncbi.nlm.nih.gov/16699814/).
It’s never too late to change your eating habits. With the right support and a bit of patience, better nutrition can lead to real improvements in behavior, attention, and overall quality of life.
Think about that next time you reach for that sports drink, Dr. Pepper or bag of Cheetos. (See Livestrong.com for a list of many common foods https://www.livestrong.com/article/322000-list-of-foods-containing-red-dye/)
To read more about this topic and change your diet, check out Amazon (free on Audible): How to Eat Well for Adults with ADHD: A Practical, Non-Diet Guide to Feeding Your Body & Mind When You Have ADHD. And check out the video on MSN -How Red Dye No. 3 Made Its Ugly Mark On The Food Industry
Sandra McQuinn
The Psychology behind Self Sabotage
Ever feel like you’re standing in your own way? That’s self-sabotage—and it’s more common than you think. It often stems from deep-rooted thoughts and past experiences.
Why We Do It:
Fear of Failure… or Success: Big goals can feel scary. What if you mess up? Or what if you don’t and then the pressure grows?
Low Self-Esteem: If you don’t believe you deserve good things, you might unconsciously block them.
Perfectionism: When “perfect” is the goal, starting feels risky. So we stall or avoid.
Old Wounds: Past rejection or chaos can make us repeat harmful patterns.
Comfort in the Familiar: Sometimes even the wrong things feel “safe” because we’re used to them.
Taking on too much
Talking down to ourselves
Avoiding risks or tough conversations
Staying in unhealthy relationships
How to Break the Cycle:
Challenge those “not good enough” thoughts
Set small, doable goals
Accept mistakes as part of growth
Lean on supportive people
Practice mindfulness—notice your patterns
Get help if it feels too big to tackle alone
Final Thought:
Self-sabotage isn’t who you are—it’s a habit you can unlearn.
With patience and practice, you can move forward.
