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Four mental health
New Year's resolutions
(Editor'H Note: "Your Mttital llca'lth Is a eriod!c feature
of the Gazette-Times, Readers are invited to send comments
or quest ions about these articles to Dr, Terry Templeman,
Morrow County Mental Health Services, P.O. Box 554,
Heppner. OR 97RM.)
" The start of a new year seems a fitting time to try out new
behaviors or to make some changes. The traditional New
Year's resolution is supposed to help us break out of old
habits like smoking, eating too much, biting our fingernails,
and to get Into new habits such as exercising more, saving
money, or doing one good deed every day. Although some of
us can stick to these New Year's resolutions and actually be
satisfied with the changes we make, many more of us have
difficulty following through with our commitments and after
a few weeks fall back into the old habits, feeling guilty and
defensive about our lack of "will power." ,
Research in the behavioral sciences has shown that will
power actually has less to do with behavior change than does
the manner in which people attempt to make behavior
changes. This research has shown that the more systematic
and straight-forward the plan for behavior change, the more
successful those changes will be.
Here are some guidelines for enhancing and maintaining
your own New Year's resolution. First, work on changing
only one behavior at a time. If you try to change all your bad
. habits at once, you may be overwhelmed.
J Second, define what you want to change about yourself as
specifically as you can. Instead of resolving to "lose weight,"
decide which behaviors you will change in order to lose
, weight These may include cutting out snacks or seconds
after meals or doing exercises. The more specific the
' behaviors the easier it will be to accomplish them.
" Third, if you know other people with similar New Year's
t resolutions, gel together with them to plan how you will make
your changes and to discuss your respective progress. People
' with similar goals can offer each other emotional support as
. well as trouble shoot problems when they arise.
Fourth, keep track of what you are doing. Count the
number of times each day you perform the behavior you
, w ant to change This is the "target behavior," and might be
the number of times you smoke a cigarette, the number of
snacks you eat. or the amount of time you spend exercising.
II is important to keep track of
in a log or plot them on a graph so that you will know if you
are making any progress. Keeping track also makes you
more aware of the circumstances in which the target
lehavior occurs For example,
that they are likely to light up
person until they start keeping track of when they light up.
Just becoming aware of when they rely on cigarettes makes
It easier to change that habit.
Fifth, make your changes gradually but systematically.
Lack of will power usually occurs because people try to
change too much too fast and then blame themselves for
failing You will not have to worry about will power if you
take small but steady steps towards change. For example,
the person who wants to exercise more will have better luck
' exercising just li minutes per night for a week .' Their '
increasing the time to 30 minutes a night for a week,
gradually reaching his or her goal of one hour per night than
by trying to exercise one hour per night every night the first
week Likew ise it is easier for most smokers to cut out one or
two cigarettes each day. starting with the least important
cigarette and moving up to more important cigarettes, than
it is to stop smoking "cold
a
'ratiual behavior changes, be
Vourself at a smaller step for
bigger step
S"ixth. do something nice for yourself each time you make a
' change, no mailer how small that change may be. This is
, called reinforcing yourself. Reinforcers are anything you
! enjoy doing or experiencing. Self-reinforcement can be as
' simple as telling yourself "good job" or as elaborate as going
out on the town You may also contract with your family or
others to provide you with reinforcement rather than
reinforcing yourelf Whatever method you choose, it .will be
much easier to change if you get reinforced for making
changes than if you put yourself down for not changing.
Finally, continue your personal plan for behavior change
even after you have reached your goal. Remain aware of
those situations where you might have a "relapse" of your
old habits Continue providing yourself with occasional
reinforcement for making your behavior change. In this way
you will maintain the gains you have made and insure that
your New Year's resolution is more than just a resolution.
Morrow County native
son, Bill Bergstrom,
celebrates 9 decades
A Morrow County native son celebrated nine decades this
. past week.
' Bill Bergstrom, Gooseberry, who commemorated his SWth
birthday with a small family celebration Tuesday, was born
on the family ranch on January 6. 1891, the son of Eric and
Carrie Bergstrom.
Bill, the oldest of four children, is the only one surviving.
He attended Gooseberry grade school and later attended
Benke Walker Business School in Portland.
In 1933. he married Ann Peterson in Portland. Shortly after
their marriage, they moved back to the family ranch where
they still reside.
The Bergslroms have one son, Rudy, and a granddaughter,
Erika Anne.
Bill is a senior member of the Valby Lutheran Church, a
life member of the Elks, a member of the Masons and the
Rhea Creek Grange.
Kerr to speak at Garden Club
On Monday, Jan. 12, the
Heppner Garden Club will
meet at the home of Jane and
Bill Rawlins on Gilmore
Street. County Extension
Agent Harold Kerr, who has
talked to the group many
times, will make his last
these numbers and amounts
many smokers do not realize
when approached by another
turkey " In attempting these
sure you are able to maintain
a time before going on to a
appearance before them be
fore leaving for his new
assignment in The Dalles.
This regular monthly meet
ing will begin at 7:30 p.m. and
club president Julia Hill will
preside.
Heppner woman realizes
"f
i
Oregon to host western
states 4-H leaders forum
hv RirHine Tiillis.
Morrow Extension Service
More than 500 4 11 leaders
from 1.1 states are expected
for the lt81 Western Regional
4-H leaders Forum which will
he hosted by Oregon at the
Marriott Hotel in Portland.
March 4-7. Plans for the event
have been underway for more
than two years, under the
direction of Barb Sawer. OSU
Extension 4-H youth special
ist. Workshops, tours and
speakers have been planned to
bring enthusiasm, excite
ment, effectiveness and en
richment to all leaders at
tending. All counties in Oregon will
be involved in the forum either
by participation or by provid
ing door prizes, decorations,
hospitality, or items repre
sentative of their area
It is hoped that many
Oregon 4-H leaders will attend
the forum, to join with leaders
from Alaska. Arizona. Calif
ornia. Colorado. Hawaii.
Idaho. Montana. Nevada. New
Mexico, I'tah, Washington
and Wyoming Delegates may
choose to attend a part of the
forum and pay a daily
registration fee. or lake ad
vantage of a full time fee
which will cover costs of three
meals, speakers, workshop
exxnses. evening programs,
and snack breaks The
registration fee does not
include lodging or special
lours.
Registration forms are
available at the Extension
office, and must be returned to
EOHSA to meet
The Eastern Oregon Health
Systems Agency. Inc., Board
of Directors have announced a
meeting on Thursday and
Friday. Jan. 15 and lfi. at the
Portage Inn at The Dalles.
On Jan. 15. committee
meetings have been scheduled
from 7 to 9 p.m. On Jan. 16, a
"Health Maintenance Organ
ization" presentation has been
scheduled from 9 a.m. to 12
noon, a luncheon from noon to
1 p.m., and the regular board"
meeting from 1 to 4 p.m.
r i irr a "v
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7
REAL BUFFALO MEATll
LIVE MUSIC JAIL 16 & 17
S3.50 Per Person
HEPPIIER ELKS 358
I,
J
OSU by Jan. 15. Morrow
County leaders are encourag
ed to consider attending all or
part of ' the event. Some
scholarship funding may be
provided by the 4-H Council to
assist leaders wishing to
attend.
Call fi76-!M2 for more in
formation or registration,
form.
Farmers Tax Guides Avail
able. As sure as Christmas and
the New Year - are tax times
for farmers. Just in time to
assist the farmers are the new .
"Guides for Preparing Taxes"
on 1980 income. Come by the
Extension office and pick up
your free copy.
Xnvone For Japan This Year?
It's time for 4-H members 12
throueh 17 years of age to
npplv for travel to Japan next
summer, under the Oregon
4-H Japan Labo exchange
program. Applications are
due in Corvallis by January
15
The nn-eoing exchange
brings Japanese youth to
America for a month long visit
with host families, and at the
same time offers our young
people the opportunity to live
with a Japanese family for a
month
The cost of the trip may be
paid in monthly installments,
with $"o due with the applicat
ion. Costs this year will be
somewhat greater than in the
past, due to the rise in airline
tickets
Call Birdme at fi7f. 42 for
more information or appli
cation forms.
Heppner student
earns 4.0 grade
point at SOSC
A total of 171 full-time
students at Southern Oregon
State College, including Cathy
Palmer of Heppner, achieved
straight-A grades (perfect 4 0
grade-point averages) this
past fall term
Cathy was among SOSC's
3,411 full time, undergraduate
students taking 12 or more
units of college-credit courses.
Straight-A students make up
the "President's List" honor
roll.
The, Heppner Gazette Times. Heppner. Oregon. Thursday. January H. 19X1-THRKE
dream; appointed page to Oregon State Senate
A young Heppner woman.
Cindy Kerr, recently realized
a long-lime drenm.
Kerr. 20. was notified last
week of her appointment to a
position as a page of the
Oregon Senate,
"I'm pretty excited about it.
I've been looking forward to it
for a long time it's been a
dream of mine." said Kerr,
who was to have left for Salem
Tuesday. She will attend an
orientation on Sundav and
Lonny Watne joins Bank
of EO as loan officer
The Bank of Eastern Oregon
in Heppner is starting off the
new year with a new face.
Ionny Watne. 23. began
working at the bank as a loan
officer Jan. 2. Wa!ne. who
attended college at Eastern
Oregon College at La Grande,
is most recently from Ontario.,
where he was employed with
Western Bank, also as a loan
officer.
Watne. his wife. Toni. and
their baby daughter. Jamie,
will be making their home in
Heppner. Jamie will be cele
brating her very first birthday
here in Heppner today. Jan. 8.
Bookworms set
Jan. meeting
The Bookworms Club will
begin the new year with a
meeting at the James Thom
son home on south Court
Street on Tuesday afternoon.
Jan. 13. at 2 p.m. Florence
Green will present the after
noon's book review.
LETTUCE
SNOBOY
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expects to begin work on
Monday.
Appointed to the position by
Secretary of the Senate Mary
Mabel, and recommended for
the spot by District 55 State
Representative Bill Bellamy
and District 28 State Senator
, Ken Jernstedt. Kerr says (in
her own words) that she will
be a "gofer" within the Senate
and between the Senate and
the House of Representatives.
Kerr, who majored in polit
'"J IT t
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Lonny Watne
Willows Grange
to meet Jan. 14
Willows Grange wifl hold
their regular meeting Wed
nesday. Jan. 14. starting with
a potluck supper at 6:30 p.m.
mo
Bathroom
Tissue
4 Roll Pck
Each
Tomato
Campbell's
10
PORK LOIN
End Roasts
Pork
ch0ns
1
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2
lb
ical science at Blue Mountain
Community College in Pend
leton last year, got a taste of
government work her senior
year at Heppner High when
she served as an honorary
page-for-a-day at the State
Capitol. Between her junior
and senior years at Heppner
UIITJ in HAYAHD F0HAQB
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she also attended Girls' State.
The daughter of Carol and
Harold Kerr, she was employ
ed as a reporter by the
Morrow County Pioneer
newspaper in Heppner.
She lists possible careers in
journalism or teaching polit
ical science.
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