trustdan · April 3, 2022 03:35
diff --git a/gistfile1.txt b/gistfile1.txt
 If you’re getting this it’s because we recently discussed MH.  I’ve aggregated a bunch of my Mattermost messages below.  Enjoy! 


 FFIT colleague sends [unofficial / gouge alert]: "Information about what affects your career vs what won't (for a long time I could never get a straight answer from mental health without an actual consult, so I delayed help way too long). Recently found these two sources of all knowledge
 •	https://goflightmedicine.com/usaf-flight-surgeon-guidance-resources/
 •	https://apps.apple.com/us/app/med-standards/id1018687273 "
 //

 Don't know how long it'll stay in the cloud but you can watch the movies here if you missed them: Pleasure Unwoven: Webex meeting-20220312 2037-1
 Recording password: Ckqk26F*
 Play recording: https://usaf-908.my.webex.com/usaf-908.my/ldr.php?RCID=1fbedf2551bd4f07acb18f71cfb8ad98
 Memo to Self and The Anonymous People: Webex meeting-20220312 2143-2
 Recording password: vFYjJm5@
 Play recording: https://usaf-908.my.webex.com/usaf-908.my/ldr.php?RCID=13658a91449d47bb8c4026bf033a8271


 //

 Hey nerds:
 https://usaf.dps.mil/sites/AFMAA/Software/SitePages/Guide.aspx
 https://digitalu.af.mil/app (apparently way deeper than I thought).
 https://usaf.dps.mil/sites/AFMAA/Software/SitePages/Guide.aspx
 Just to reiterate that O'Reilly Learning is a free resource that is worth way more than I would have guessed. Sandboxed playgrounds for following along with coding ebooks. Guided courses. https://www.militaryonesource.mil/recreation-travel-shopping/recreation/libraries/morale-welfare-and-recreation-digital-library/
 https://www.hackthebox.com/ for ethical whitehat / penetration testing training. Free for anyone.
 This is a nice companion to go with it: https://www.parrotsec.org/
 https://veteransec.org/join-us/

 //

 Today's video in Rusty's moviefilm wellness series:tm: is freely available on YouTube. The Shift, featuring Wayne Dyer. https://youtu.be/7SnWOTDykAc

 //

 Friday motivation for @all ALCON
 Need a meditation that's different than the rest? Look no further. (Warning: profanity). https://youtu.be/wnh9NmU_oKc (Warning: profanity).
 Transitioning soon? Get involved with Shift.org's programs and connect with Dan Savage. https://www.linkedin.com/in/danielrsavage
 That email from the FFIT / Fortify the Force team? Don't delete it! Reach out to them with all the ideas for betterment, breaking barriers, and paving new paths. If you feel like there's too much bureaucracy, antiquated apparatchik-iness, or omertà, or if you just have really awesome ideas for innovation and making change - this is the way. Bring them your SOLUTIONS, IDEAS, and RAISON D'ÊTRE! I've spoken with their leader and they're SUPER awesome. They wanted me to re-post their flyer.
 I will provide another screening of Pleasure Unwoven and Memo to Self on Saturday via Webex. DM for times that work best for you or requests for future films.
 Yours in Justice, Rusty "Rustache" McRufferson Edited

 //

 Snowy McSnow Hawks, here are some really good videos for @all resilience. For people who struggle with attention spans, or wondering why we don't always have the most tactics for resilience, this is the way. The dude's drawings, unique accent, and well-written script will hold you in. https://www.youtube.com/channel/UCpExuV8qJMfCaSQNL1YG6bQ Recommend: Why More Is Less & Less Is More: https://www.youtube.com/watch?v=_GyO2fjWhB8 Dopamine Detox: https://www.youtube.com/watch?v=9QiE-M1LrZk&t=762s Health section: https://www.youtube.com/playlist?list=PL7BBhk26UQOuqTxj_JK30YpUV_vf18Q0F Sleep: https://www.youtube.com/playlist?list=PL7BBhk26UQOsvTnuwAKpyow59rOxInrgC Productivity and Success: https://www.youtube.com/playlist?list=PL7BBhk26UQOtiuckGtR2X9Dqaxokdrar8

 //

 BLUF: Please see the attached super helpful guide on harmful words that people may not (or may claim to not) realize are harmful. I have also included many many new mental health resources (saving you a Google) and some oldies but goodies similar topics. These should collectively help facilitate better crew coordination / CRM / morale and welfare. 
 File under: The More You Know™ / If You Know You Know™ (IYKYK). Lots of good practical mental health resources. You can also use the communications resources when completing a safety incident form which includes human factor / crew coord type issues, or when trying to constructively address/diffuse a workplace issue. 
 The first guide is a new and really boots-on-the-ground, rubber meets the road example and explanation guide to microaggressions, racism and racial discrimination, gender discrimination, LGBTQ+ discrimination, and mental health discrimination and ableism in the workplace. 
 As always, if you are interested in becoming more involved in the Wing Diversity and Inclusion committee or the upcoming Holocaust remembrance day (or future D&I day of the month events), please don’t hesitate to reach out to myself or TSgt Serwatien, CC’d. MSgt Jackson from EO, who is actively involved in D&I, is also CC’d. 


 //

 Thoughtful Thursday: 
 You've probably heard of the stress performance curve. Similar to scales of relative awareness. At times you want that hyper awareness and getting in the zone for work performance. 
 At times you may have felt like a spinning, tangled fishing reel after snagging the bottom when the line finally breaks. 
 Remember to take a breather. Watch that YouTube meditation I shared about a week ago ((week ago)). I like the Forest app where you grow a little tree if you can put your phone down for a time you set. But there's so many others I still need to try. 
 Sometimes it takes being humbled before you can set aside a second to be alone with yourself and your thoughts. It can be a scary place. That inner peace and tranquility can be so fleeting sometimes. Hold onto it. Cultivate it. Develop habits to those ends. Don't let substances be your only gateway to a quiet place. 
 If you're struggling to get to that place of calm, please reach out early and often. YThere are meetings in Fargo if you need to get away from the Forks. There are also other ways to get help if we really need to make that push. Don't suffer in silence. We'll find a way.
 If you've read this far, you're probably digging mental health reform. Please join me with the Fortify the Force initiative. I think you'll find it a pleasant journey. As a bonus you're helping others who may need a life raft or an early intervention.
 Create an initiative: https://bit.ly/3tL8bUU 
 Volunteer: https://bit.ly/35EBYXp
 Subject Matter Experts: https://bit.ly/35L0PbZ 
 Facebook page: https://www.facebook.com/FortifyTheForce 
 :palm_tree::man_in_lotus_position_medium_light_skin_tone::palm_tree:
 {Cue Rage :musical_score: Now testify!:notes::guitar:}
 Please reach out at ANY time to either our First Sergeant, MSgt Childers [701-747-7399 (Office) or 701-330-5725 (Cell)], or our Commander, Lt Col Martin [701-747-3480 (Office) or 701-330-6717 (Cell)]. 
 Military Family Life Counselor (MFLC) 8am-5pm: 701-405-5894 Mental Health: 701-747-4460 Chaplain: 701-747-5673 https://suicidepreventionlifeline.org // 1-800-273-8255 Text an anonymous crisis counselor: 741741 Veterans Crisis Line: 1-800-273-8255 (24/7) or Live Chat with the Veterans Crisis Line (24/7) DIAL 211 OR 701-235-SEEK (7335) Stop Soldier Suicide - 1-800-273-8255 ext #1 Military One Source: 1-800-342-9647 // https://www.militaryonesource.mil/confidential-help/non-medical-counseling/ https://www.militaryonesource.mil/confidential-help/non-medical-counseling/military-onesource/free-confidential-face-to-face-non-medical-counseling/ https://www.militaryonesource.mil/confidential-help/non-medical-counseling/military-onesource/how-to-choose-a-counselor-or-therapist/ 
 Please let flight medicine know about visits off-base if provided by Military OneSource, for DNIF purposes (not so they can spy on your visits).
 Please also coordinate with flight med / MH clinic if you would like to request a specialized referral elsewhere:
 • https://www.psychologytoday.com/us/types-of-therapy • https://www.psychologytoday.com/us/therapists/tricare/nd/grand-forks • https://www.psychologytoday.com/us/therapists/tricare/nd/fargo • https://www.psychologytoday.com/us/therapists/tricare/mn/minneapolis 
 https://myfirstlink.org/ // FirstLink is a free, confidential service available to anyone 24/7/365 for listening and support, referrals to resources/help and crisis intervention. FirstLink answers the 211 help line, the National Suicide Prevention Lifeline and communicates via Text line 898-211. FirstLink provides these services across the entire state of North Dakota and parts of Minnesota. Dial 2-1-1 or text your zipcode to 898-211 from anywhere in our service area for confidential help and support. Dial 2-1-1 or 701-235-SEEK (7335) if you are wondering about local community resources or if you would like listening and support. 
 Military/Veterans Crisis Line: Call 1-800-273-8255 Press 1 Chat online at www.VeteransCrisisLine.net Chat now: https://www.veteranscrisisline.net/get-help-now/chat/ Send us a text at 838255
 Other resources: • Home | Help Is Here, North Dakota (nd.gov) // https://www.helpishere.nd.gov/ • Suicide Prevention Program | North Dakota National Guard (nd.gov) // https://www.ndguard.nd.gov/resilience-risk-reduction-suicide-prevention/suicide-prevention • Find Alcohol and Drug Rehab Centers in North Dakota (treatmentcentersdirectory.com) // https://www.treatmentcentersdirectory.com/North-Dakota/ • Find Your Local NAMI | NAMI: National Alliance on Mental Illness // https://www.nami.org/Find-Your-Local-NAMI/Affiliate?state=ND • Substance Abuse Prevention | North Dakota PRMC (nd.gov) // https://www.prevention.nd.gov/ • Home | DHS - Behavioral Health Division (nd.gov) // https://www.behavioralhealth.nd.gov/ • North Dakota | Suicide Prevention Resource Center (sprc.org) // https://www.sprc.org/states/north-dakota • Veteran Resources - Legal, Health, Housing, Benefits & More (nvf.org) // https://nvf.org/veteran-resources/ • PeopleHouse – Providing holistic mental health services // https://peoplehouse.org/# • Military & Families - Give an Hour // https://giveanhour.org/military/ • Shift.org - Programs: Find or become a mentor, Defense Ventures, Navigating Next, SkillBridge, Talent Spotlight, Hire Veterans // https://shift.org // https://mentor.shift.org 
 Talk to a Veteran you can Trust They need someone to talk to, someone who understands, someone they can trust. When they call our Lifeline for Vets™ - 888-777-4443 - they reach another veteran of America’s armed forces. Speaking to another Veteran who “gets it” is crucial for a soldier who has returned to the homeland he or she has defended only to feel like “a stranger in a strange land” – full of fear, wracked with depression and on the verge of despair. Lifeline for Vets | Talk to a Veteran you can Trust for Help and Resources (nvf.org) // https://nvf.org/lifeline-for-vets/ 

 Types of Therapy (source: Psychology Today): • Accelerated Experiential Dynamic Psychotherapy (AEDP) • Acceptance and Commitment Therapy • Adlerian Therapy • Animal-Assisted Therapy • Applied Behavior Analysis • Art Therapy • Attachment-Based Therapy • Bibliotherapy • Biofeedback • Brain Stimulation Therapy • Christian Counseling • Coaching • Cognitive Behavioral Therapy • Cognitive Processing Therapy • Cognitive Stimulation Therapy • Compassion-Focused Therapy • Culturally Sensitive Therapy • Dance Therapy • Dialectical Behavior Therapy • Eclectic Therapy • Emotionally Focused Therapy • Equine-Assisted Therapy • Existential Therapy • Experiential Therapy • Exposure and Response Prevention • Expressive Arts Therapy • Eye Movement Desensitization and Reprocessing Therapy • Family Systems Therapy • Feminist Therapy • Forensic Therapy • Gestalt Therapy • Human Givens Therapy • Humanistic Therapy • Hypnotherapy • Imago Relationship Therapy • Integrative Therapy • Internal Family Systems Therapy • Interpersonal Psychotherapy • Jungian Therapy • Marriage and Family Therapy • Mentalization-Based Therapy • Mindfulness-Based Cognitive Therapy • Motivational Interviewing • Multicultural Therapy • Music Therapy • Narrative Therapy • Neuro-Linguistic Programming Therapy • Neurofeedback • Parent-Child Interaction Therapy (PCIT) • Person-Centered Therapy • Play Therapy • Positive Psychology • Prolonged Exposure Therapy • Psychoanalytic Therapy • Psychodynamic Therapy • Psychological Testing and Evaluation • Rational Emotive Behavior Therapy • Reality Therapy • Relational Therapy • Sandplay Therapy • Schema Therapy • Social Recovery Therapy • Solution-Focused Brief Therapy • Somatic Therapy • Strength-Based Therapy • Structural Family Therapy • The Gottman Method • Therapeutic Intervention • Transpersonal Therapy • Trauma-Focused Cognitive Behavior Therapy
 BONUS: If you are in desperate need of relaxation music, these are ones I’ve found helpful and can possibly get you started (please excuse any religious lyrics): 
 1.	Ludovico Einaudi: https://www.youtube.com/channel/UCQxsahIsaO7_nDwVlFRMQiA //
 Also: https://www.youtube.com/watch?v=2DLnhdnSUVs
 1.	Eric Whitacre: https://www.youtube.com/channel/UCxdHRVGY6VVlLi634vMoRXw //
 Also: "When David Heard:" https://www.youtube.com/watch?v=G2ZKKXCuaYc 
 1.	Arvo Part, "Nunc Dimittis" and playlist: https://www.youtube.com/watch?v=RY9l45oqjvw&list=PLbYrbENneKFuVPLSYA8mFtDpT5iB00i16&index=7 //
 Choral and organ works: https://www.youtube.com/watch?v=ajaajvK39zQ
 1.	Tonu Kaljuste https://www.youtube.com/watch?v=EqfGFAGguFA
 2.	Tallinn Chamber Choir: https://www.youtube.com/watch?v=TO74PaaR_Ug
 3.	Vasari Singers: https://www.youtube.com/channel/UCQoH_ROx8xcScGT7_2lqJ6g/playlists
 4.	Olafur Arnalds: https://www.youtube.com/channel/UC9XfDqYSm6ezuw0y_u3t_4A
 //

 Here's your daily wellness / #Lifehack / #TIL
 Ever want to run two apps, two audios at the same time from your phone? (Android tutorial only... I'm guessing it's easier on iOS). 
 For example, want to listen to your audiobook while also doing a workout with video/audio (ie iFIT (A+))????
 --->>>This method probably also works for keeping YouTube running with screen lock on if you don't have premium.
 Or run your membership-required continuing education / certification course from your browser while running music, or your workout program???
 Amigos, I'm here to tell you this tutorial is for you.
 I think it only works with Chrome in the background. This method will let you play it while screen is locked or another app is playing while working out. Two for one special.
 All you have to do is log into whatever it is, in Chrome, request desktop site, hit play, navigate to home (playback will stop), pull down the top notifications/settings menu, hit the play button on your webpage, then lock the screen or open second (primary use / workout app / zoom call / whatever) other app.
 Both audios can run at the same time. If it stops upon initiating the other app, just pull down the top and hit play again and boom.
 Recommend trying the videos at 1.5-2.0x speed to burn through lessons faster while you burn calories.
 If you're dealing with a website that always insists on opening the app (thus rendering our project impossible), like Coursera, follow these instructions: https://gadgetstouse.com/blog/2021/03/19/how-to-stop-google-chrome-from-opening-apps-on-android/
 I found the best way was the last two screenshots here. A demo of it working is the first three. 
 Edit: It appears the photos are a little out of order. 
 Stay knowledgeable my friends. Edited
 //
 Don’t multiply your risks (things like snow, ice, phone, alcohol, crimes). 
 Drive/walk slow! 
 I learned something cool from Shirt earlier today about the 10 free Mil OneSource mental health appointments (allegedly in an email from him also), so now you will too. The free appointments are legit referrals to off-base local-ish providers who normally would probably be out-of-network / out-of-pocket. It’s not connected to Tricare or your record. And to think I thought it was just a phone consult! They are also 10 free ones PER TOPIC. Or something like that. So don’t be all trying to stash them away for when it gets worse. Take care of yourself! 
 ---
 Anonymous friend sends helpful update: "Note on the mil one source [...] ...appointments are hard to come by here for face-to-face meetings. Earliest was mid-April. Virtual is another thing and simpler...." "MilOneSource, for those referral appts, will speak with you and try to connect you via 3-way call to any available mental health service within a specified radius. For me, just said GF as the drive to Fargo wasn't an option. It runs separate from TriCare so far as know. The MOS individuals specified with the MH agencies that they were calling on behalf of an active duty AF member using MOS credits (| think). They'll ask preferences on if you want faith-based, non-faith based, and preferred gender of mental health professional. personally didn't care if faith or not. Several clinics were booked for face to face appts for many months, if they accepted MOS at all If unavailable, MOS will try to work a one-time appointment. They assign a case manager to do a deeper dig into available options within your criteria (radius, etc.) and will report back usually within 24 to 48 hours. This is to try to get a foot in the door or see if the issue requiring outside help can be resolved in a single session Hopefully that helps if people ping ya about it. did this 3 weeks ago and utilized it in the past for a family member with great results."

           \  /
 ------------()------------
	If you’re getting this it’s because we recently discussed MH. I’ve aggregated a bunch of my Mattermost messages below. Enjoy!


	FFIT colleague sends [unofficial / gouge alert]: "Information about what affects your career vs what won't (for a long time I could never get a straight answer from mental health without an actual consult, so I delayed help way too long). Recently found these two sources of all knowledge
	• https://goflightmedicine.com/usaf-flight-surgeon-guidance-resources/
	• https://apps.apple.com/us/app/med-standards/id1018687273 "
	//

	Don't know how long it'll stay in the cloud but you can watch the movies here if you missed them: Pleasure Unwoven: Webex meeting-20220312 2037-1
	Recording password: Ckqk26F*
	Play recording: https://usaf-908.my.webex.com/usaf-908.my/ldr.php?RCID=1fbedf2551bd4f07acb18f71cfb8ad98
	Memo to Self and The Anonymous People: Webex meeting-20220312 2143-2
	Recording password: vFYjJm5@
	Play recording: https://usaf-908.my.webex.com/usaf-908.my/ldr.php?RCID=13658a91449d47bb8c4026bf033a8271


	//

	Hey nerds:
	https://usaf.dps.mil/sites/AFMAA/Software/SitePages/Guide.aspx
	https://digitalu.af.mil/app (apparently way deeper than I thought).
	https://usaf.dps.mil/sites/AFMAA/Software/SitePages/Guide.aspx
	Just to reiterate that O'Reilly Learning is a free resource that is worth way more than I would have guessed. Sandboxed playgrounds for following along with coding ebooks. Guided courses. https://www.militaryonesource.mil/recreation-travel-shopping/recreation/libraries/morale-welfare-and-recreation-digital-library/
	https://www.hackthebox.com/ for ethical whitehat / penetration testing training. Free for anyone.
	This is a nice companion to go with it: https://www.parrotsec.org/
	https://veteransec.org/join-us/

	//

	Today's video in Rusty's moviefilm wellness series:tm: is freely available on YouTube. The Shift, featuring Wayne Dyer. https://youtu.be/7SnWOTDykAc

	//

	Friday motivation for @all ALCON
	Need a meditation that's different than the rest? Look no further. (Warning: profanity). https://youtu.be/wnh9NmU_oKc (Warning: profanity).
	Transitioning soon? Get involved with Shift.org's programs and connect with Dan Savage. https://www.linkedin.com/in/danielrsavage
	That email from the FFIT / Fortify the Force team? Don't delete it! Reach out to them with all the ideas for betterment, breaking barriers, and paving new paths. If you feel like there's too much bureaucracy, antiquated apparatchik-iness, or omertà, or if you just have really awesome ideas for innovation and making change - this is the way. Bring them your SOLUTIONS, IDEAS, and RAISON D'ÊTRE! I've spoken with their leader and they're SUPER awesome. They wanted me to re-post their flyer.
	I will provide another screening of Pleasure Unwoven and Memo to Self on Saturday via Webex. DM for times that work best for you or requests for future films.
	Yours in Justice, Rusty "Rustache" McRufferson Edited

	//

	Snowy McSnow Hawks, here are some really good videos for @all resilience. For people who struggle with attention spans, or wondering why we don't always have the most tactics for resilience, this is the way. The dude's drawings, unique accent, and well-written script will hold you in. https://www.youtube.com/channel/UCpExuV8qJMfCaSQNL1YG6bQ Recommend: Why More Is Less & Less Is More: https://www.youtube.com/watch?v=_GyO2fjWhB8 Dopamine Detox: https://www.youtube.com/watch?v=9QiE-M1LrZk&t=762s Health section: https://www.youtube.com/playlist?list=PL7BBhk26UQOuqTxj_JK30YpUV_vf18Q0F Sleep: https://www.youtube.com/playlist?list=PL7BBhk26UQOsvTnuwAKpyow59rOxInrgC Productivity and Success: https://www.youtube.com/playlist?list=PL7BBhk26UQOtiuckGtR2X9Dqaxokdrar8

	//

	BLUF: Please see the attached super helpful guide on harmful words that people may not (or may claim to not) realize are harmful. I have also included many many new mental health resources (saving you a Google) and some oldies but goodies similar topics. These should collectively help facilitate better crew coordination / CRM / morale and welfare.
	File under: The More You Know™ / If You Know You Know™ (IYKYK). Lots of good practical mental health resources. You can also use the communications resources when completing a safety incident form which includes human factor / crew coord type issues, or when trying to constructively address/diffuse a workplace issue.
	The first guide is a new and really boots-on-the-ground, rubber meets the road example and explanation guide to microaggressions, racism and racial discrimination, gender discrimination, LGBTQ+ discrimination, and mental health discrimination and ableism in the workplace.
	As always, if you are interested in becoming more involved in the Wing Diversity and Inclusion committee or the upcoming Holocaust remembrance day (or future D&I day of the month events), please don’t hesitate to reach out to myself or TSgt Serwatien, CC’d. MSgt Jackson from EO, who is actively involved in D&I, is also CC’d.


	//

	Thoughtful Thursday:
	You've probably heard of the stress performance curve. Similar to scales of relative awareness. At times you want that hyper awareness and getting in the zone for work performance.
	At times you may have felt like a spinning, tangled fishing reel after snagging the bottom when the line finally breaks.
	Remember to take a breather. Watch that YouTube meditation I shared about a week ago ((week ago)). I like the Forest app where you grow a little tree if you can put your phone down for a time you set. But there's so many others I still need to try.
	Sometimes it takes being humbled before you can set aside a second to be alone with yourself and your thoughts. It can be a scary place. That inner peace and tranquility can be so fleeting sometimes. Hold onto it. Cultivate it. Develop habits to those ends. Don't let substances be your only gateway to a quiet place.
	If you're struggling to get to that place of calm, please reach out early and often. YThere are meetings in Fargo if you need to get away from the Forks. There are also other ways to get help if we really need to make that push. Don't suffer in silence. We'll find a way.
	If you've read this far, you're probably digging mental health reform. Please join me with the Fortify the Force initiative. I think you'll find it a pleasant journey. As a bonus you're helping others who may need a life raft or an early intervention.
	Create an initiative: https://bit.ly/3tL8bUU
	Volunteer: https://bit.ly/35EBYXp
	Subject Matter Experts: https://bit.ly/35L0PbZ
	Facebook page: https://www.facebook.com/FortifyTheForce
	:palm_tree::man_in_lotus_position_medium_light_skin_tone::palm_tree:
	{Cue Rage :musical_score: Now testify!:notes::guitar:}
	Please reach out at ANY time to either our First Sergeant, MSgt Childers [701-747-7399 (Office) or 701-330-5725 (Cell)], or our Commander, Lt Col Martin [701-747-3480 (Office) or 701-330-6717 (Cell)].
	Military Family Life Counselor (MFLC) 8am-5pm: 701-405-5894 Mental Health: 701-747-4460 Chaplain: 701-747-5673 https://suicidepreventionlifeline.org // 1-800-273-8255 Text an anonymous crisis counselor: 741741 Veterans Crisis Line: 1-800-273-8255 (24/7) or Live Chat with the Veterans Crisis Line (24/7) DIAL 211 OR 701-235-SEEK (7335) Stop Soldier Suicide - 1-800-273-8255 ext #1 Military One Source: 1-800-342-9647 // https://www.militaryonesource.mil/confidential-help/non-medical-counseling/ https://www.militaryonesource.mil/confidential-help/non-medical-counseling/military-onesource/free-confidential-face-to-face-non-medical-counseling/ https://www.militaryonesource.mil/confidential-help/non-medical-counseling/military-onesource/how-to-choose-a-counselor-or-therapist/
	Please let flight medicine know about visits off-base if provided by Military OneSource, for DNIF purposes (not so they can spy on your visits).
	Please also coordinate with flight med / MH clinic if you would like to request a specialized referral elsewhere:
	• https://www.psychologytoday.com/us/types-of-therapy • https://www.psychologytoday.com/us/therapists/tricare/nd/grand-forks • https://www.psychologytoday.com/us/therapists/tricare/nd/fargo • https://www.psychologytoday.com/us/therapists/tricare/mn/minneapolis
	https://myfirstlink.org/ // FirstLink is a free, confidential service available to anyone 24/7/365 for listening and support, referrals to resources/help and crisis intervention. FirstLink answers the 211 help line, the National Suicide Prevention Lifeline and communicates via Text line 898-211. FirstLink provides these services across the entire state of North Dakota and parts of Minnesota. Dial 2-1-1 or text your zipcode to 898-211 from anywhere in our service area for confidential help and support. Dial 2-1-1 or 701-235-SEEK (7335) if you are wondering about local community resources or if you would like listening and support.
	Military/Veterans Crisis Line: Call 1-800-273-8255 Press 1 Chat online at www.VeteransCrisisLine.net Chat now: https://www.veteranscrisisline.net/get-help-now/chat/ Send us a text at 838255
	Other resources: • Home \| Help Is Here, North Dakota (nd.gov) // https://www.helpishere.nd.gov/ • Suicide Prevention Program \| North Dakota National Guard (nd.gov) // https://www.ndguard.nd.gov/resilience-risk-reduction-suicide-prevention/suicide-prevention • Find Alcohol and Drug Rehab Centers in North Dakota (treatmentcentersdirectory.com) // https://www.treatmentcentersdirectory.com/North-Dakota/ • Find Your Local NAMI \| NAMI: National Alliance on Mental Illness // https://www.nami.org/Find-Your-Local-NAMI/Affiliate?state=ND • Substance Abuse Prevention \| North Dakota PRMC (nd.gov) // https://www.prevention.nd.gov/ • Home \| DHS - Behavioral Health Division (nd.gov) // https://www.behavioralhealth.nd.gov/ • North Dakota \| Suicide Prevention Resource Center (sprc.org) // https://www.sprc.org/states/north-dakota • Veteran Resources - Legal, Health, Housing, Benefits & More (nvf.org) // https://nvf.org/veteran-resources/ • PeopleHouse – Providing holistic mental health services // https://peoplehouse.org/# • Military & Families - Give an Hour // https://giveanhour.org/military/ • Shift.org - Programs: Find or become a mentor, Defense Ventures, Navigating Next, SkillBridge, Talent Spotlight, Hire Veterans // https://shift.org // https://mentor.shift.org
	Talk to a Veteran you can Trust They need someone to talk to, someone who understands, someone they can trust. When they call our Lifeline for Vets™ - 888-777-4443 - they reach another veteran of America’s armed forces. Speaking to another Veteran who “gets it” is crucial for a soldier who has returned to the homeland he or she has defended only to feel like “a stranger in a strange land” – full of fear, wracked with depression and on the verge of despair. Lifeline for Vets \| Talk to a Veteran you can Trust for Help and Resources (nvf.org) // https://nvf.org/lifeline-for-vets/

	Types of Therapy (source: Psychology Today): • Accelerated Experiential Dynamic Psychotherapy (AEDP) • Acceptance and Commitment Therapy • Adlerian Therapy • Animal-Assisted Therapy • Applied Behavior Analysis • Art Therapy • Attachment-Based Therapy • Bibliotherapy • Biofeedback • Brain Stimulation Therapy • Christian Counseling • Coaching • Cognitive Behavioral Therapy • Cognitive Processing Therapy • Cognitive Stimulation Therapy • Compassion-Focused Therapy • Culturally Sensitive Therapy • Dance Therapy • Dialectical Behavior Therapy • Eclectic Therapy • Emotionally Focused Therapy • Equine-Assisted Therapy • Existential Therapy • Experiential Therapy • Exposure and Response Prevention • Expressive Arts Therapy • Eye Movement Desensitization and Reprocessing Therapy • Family Systems Therapy • Feminist Therapy • Forensic Therapy • Gestalt Therapy • Human Givens Therapy • Humanistic Therapy • Hypnotherapy • Imago Relationship Therapy • Integrative Therapy • Internal Family Systems Therapy • Interpersonal Psychotherapy • Jungian Therapy • Marriage and Family Therapy • Mentalization-Based Therapy • Mindfulness-Based Cognitive Therapy • Motivational Interviewing • Multicultural Therapy • Music Therapy • Narrative Therapy • Neuro-Linguistic Programming Therapy • Neurofeedback • Parent-Child Interaction Therapy (PCIT) • Person-Centered Therapy • Play Therapy • Positive Psychology • Prolonged Exposure Therapy • Psychoanalytic Therapy • Psychodynamic Therapy • Psychological Testing and Evaluation • Rational Emotive Behavior Therapy • Reality Therapy • Relational Therapy • Sandplay Therapy • Schema Therapy • Social Recovery Therapy • Solution-Focused Brief Therapy • Somatic Therapy • Strength-Based Therapy • Structural Family Therapy • The Gottman Method • Therapeutic Intervention • Transpersonal Therapy • Trauma-Focused Cognitive Behavior Therapy
	BONUS: If you are in desperate need of relaxation music, these are ones I’ve found helpful and can possibly get you started (please excuse any religious lyrics):
	1. Ludovico Einaudi: https://www.youtube.com/channel/UCQxsahIsaO7_nDwVlFRMQiA //
	Also: https://www.youtube.com/watch?v=2DLnhdnSUVs
	1. Eric Whitacre: https://www.youtube.com/channel/UCxdHRVGY6VVlLi634vMoRXw //
	Also: "When David Heard:" https://www.youtube.com/watch?v=G2ZKKXCuaYc
	1. Arvo Part, "Nunc Dimittis" and playlist: https://www.youtube.com/watch?v=RY9l45oqjvw&list=PLbYrbENneKFuVPLSYA8mFtDpT5iB00i16&index=7 //
	Choral and organ works: https://www.youtube.com/watch?v=ajaajvK39zQ
	1. Tonu Kaljuste https://www.youtube.com/watch?v=EqfGFAGguFA
	2. Tallinn Chamber Choir: https://www.youtube.com/watch?v=TO74PaaR_Ug
	3. Vasari Singers: https://www.youtube.com/channel/UCQoH_ROx8xcScGT7_2lqJ6g/playlists
	4. Olafur Arnalds: https://www.youtube.com/channel/UC9XfDqYSm6ezuw0y_u3t_4A
	//

	Here's your daily wellness / #Lifehack / #TIL
	Ever want to run two apps, two audios at the same time from your phone? (Android tutorial only... I'm guessing it's easier on iOS).
	For example, want to listen to your audiobook while also doing a workout with video/audio (ie iFIT (A+))????
	--->>>This method probably also works for keeping YouTube running with screen lock on if you don't have premium.
	Or run your membership-required continuing education / certification course from your browser while running music, or your workout program???
	Amigos, I'm here to tell you this tutorial is for you.
	I think it only works with Chrome in the background. This method will let you play it while screen is locked or another app is playing while working out. Two for one special.
	All you have to do is log into whatever it is, in Chrome, request desktop site, hit play, navigate to home (playback will stop), pull down the top notifications/settings menu, hit the play button on your webpage, then lock the screen or open second (primary use / workout app / zoom call / whatever) other app.
	Both audios can run at the same time. If it stops upon initiating the other app, just pull down the top and hit play again and boom.
	Recommend trying the videos at 1.5-2.0x speed to burn through lessons faster while you burn calories.
	If you're dealing with a website that always insists on opening the app (thus rendering our project impossible), like Coursera, follow these instructions: https://gadgetstouse.com/blog/2021/03/19/how-to-stop-google-chrome-from-opening-apps-on-android/
	I found the best way was the last two screenshots here. A demo of it working is the first three.
	Edit: It appears the photos are a little out of order.
	Stay knowledgeable my friends. Edited
	//
	Don’t multiply your risks (things like snow, ice, phone, alcohol, crimes).
	Drive/walk slow!
	I learned something cool from Shirt earlier today about the 10 free Mil OneSource mental health appointments (allegedly in an email from him also), so now you will too. The free appointments are legit referrals to off-base local-ish providers who normally would probably be out-of-network / out-of-pocket. It’s not connected to Tricare or your record. And to think I thought it was just a phone consult! They are also 10 free ones PER TOPIC. Or something like that. So don’t be all trying to stash them away for when it gets worse. Take care of yourself!
	---
	Anonymous friend sends helpful update: "Note on the mil one source [...] ...appointments are hard to come by here for face-to-face meetings. Earliest was mid-April. Virtual is another thing and simpler...." "MilOneSource, for those referral appts, will speak with you and try to connect you via 3-way call to any available mental health service within a specified radius. For me, just said GF as the drive to Fargo wasn't an option. It runs separate from TriCare so far as know. The MOS individuals specified with the MH agencies that they were calling on behalf of an active duty AF member using MOS credits (\| think). They'll ask preferences on if you want faith-based, non-faith based, and preferred gender of mental health professional. personally didn't care if faith or not. Several clinics were booked for face to face appts for many months, if they accepted MOS at all If unavailable, MOS will try to work a one-time appointment. They assign a case manager to do a deeper dig into available options within your criteria (radius, etc.) and will report back usually within 24 to 48 hours. This is to try to get a foot in the door or see if the issue requiring outside help can be resolved in a single session Hopefully that helps if people ping ya about it. did this 3 weeks ago and utilized it in the past for a family member with great results."

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