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Tips for Overcoming Depression

Tips for Overcoming Depression

Everyone can have periods of depression that can drain your energy, making it difficult to take the steps that will help you to feel better. Overcoming depression is not quick or easy, but it is not impossible. You cannot just will yourself to “Snap out of it,” but you do have more control than you realize, even if your depression is severe and stubbornly persistent. The key is to start small and build from there by making positive choices for yourself each day.

Taking the first step is always the hardest. But going for a walk or dancing to your favorite music, for example, is something you can do right now. And it can substantially boost your mood and energy for several hours, long enough to put a second recovery step into action, such as preparing a meal or arranging to meet an old friend.

Challenge your thinking by learning to accept reality. Reality is what we take to be TRUE. What we take to be TRUE is what we believe. What we believe is based upon our perceptions. What we perceive depends upon what we look for. What we look for depends upon what we think. What we think depends upon what we perceive; thus what we take to be the TRUTH.

The trouble is that all too often we cling to things we hold to be true that simply are not. If you will examine the statement above you will find it is circular in its reasoning. This is actually how the mind thinks things through a lot of the time. Our thoughts circle and circle until we come to what we believe to be TRUE. The trouble with this natural process is that it often produces false truth. Here are some exercises that will help:

Don’t Put Yourself Down. Avoid listening to the negative messages that hold you back. They seem to spring out of nowhere but in reality they come into our mind from listening to self-defeating voices. If the voices are from outside, avoid those people or ignore them. If the voices come from inside, you and you alone have control over your thoughts. Instead of having the attitude that “I’ll never make it;” have the positive attitude “I’ll try to succeed. If I do, that’s wonderful, if I don’t, I’ll gain something from trying.”

Ask For Help. Often someone with a different perspective can show us things we couldn’t see otherwise. Asking the opinion of others is very useful. You do not have to take their advice, but hearing the thoughts of others will clarify your own thoughts.

Do things that make you feel good. For example, follow a healthy lifestyle, learn how to better manage stress, set limits on what you’re able to do and schedule fun activities into your day. Eat healthy and don’t skip meals. Minimize sugar and refined carbs; eat foods rich in omega-3 fatty acids. Aim for eight hours of sleep. (Depression typically involves sleep problems, whether you’re sleeping too little or too much, your mood suffers.) Also, keep stress in check by finding ways to relieve the pressure and regain control. You might try relaxation techniques like yoga, deep breathing, progressive muscle relaxation, or meditation.

GET MOVING! When you are depressed, just getting out of bed can seem like a daunting task, let alone working out! But exercise is a powerful depression fighter. Exercise is one of the most important tools in your recovery arsenal. Research shows that regular exercise can be as effective as medication for relieving depression symptoms. It also helps prevent relapse once you are well. To get the most benefit, aim for at least 30 minutes of exercise per day. This does not have to be all at once. A 10 minute walk can improve your mood for two hours. And don’t forget the importance of sunshine. Sunlight can help boost serotonin levels and improve your mood. Double up on the benefits of sunlight by exercising outside when you can. Just do not forget your sunscreen.

Sometimes, those suffering with depression may want or require counseling or treatment. Please call Pocahontas Memorial Hospital’s Rural Health Clinic today at 304-799-6200 to schedule an appointment for a confidential, personal visit with a licensed Clinical Social Worker.

Prize Palooza Coming Up!

Join the PMH Auxiliary for a fun night to raise funds for our future walking trail!  Games, prizes, and refreshments are all part of our first ever Priza Palooza!  Entry fee is $25 for adults and $5 for children under 12.  Under 5 is free.

Prize Palooza Coming Up!
Delinda Woody Joins Rural Health Clinic

Delinda Woody Joins Rural Health Clinic

On Monday, September 18, the Rural Health Clinic at Pocahontas Memorial Hospital warmly welcomed Delinda Woody as the newest addition to their medical staff. Delinda is a Family Nurse Practitioner and received a Master’s of Science Degree from Western Carolina University.  She also has a post Master’s Certification as a Psychiatric Mental Health Nurse Practitioner from the University of North Carolina.

Delinda has a background in family practice, but most recently worked primarily with psychiatric patients. Prior to obtaining her degree as a Family Nurse Practitioner, Delinda was a Registered Nurse for the North Carolina Department of Corrections.

Delinda is excited about joining the RHC staff and returning to family practice. She has a particular interest in Chronic Disease management and likes helping both treat and educate patients.  She enjoys seeing the improvements of her patients and empowering them to improve their own health.  She has already begun seeing patients in the RHC and is looking forward to the different challenges and issues that total family care presents.

Delinda will be seeing patients of all ages. The RHC offers a full range of medical services including care for illness and chronic disease management, well child checks, immunizations, and physical examinations, in addition to women’s and children’s health services.

Delinda has personal ties to the area, but was particularly drawn to Pocahontas County because it is so similar to where she lived and grew up in the mountains of North Carolina. She is familiar with the rural farm setting with an economy that is largely dependent on tourism.  And while not a skier, she was within only a few miles of three ski resorts in North Carolina.

The PMH Rural Health Clinic is open to all and located inside the hospital, which allows patients access to lab and x-ray services without having to go through the emergency department. You may make an appointment with Delinda or one of our other providers by calling 304-799-6200.  Walk-ins are also welcome.  The clinic is open Monday thru Friday 8:30 a.m. to 6:30 p.m. as well as limited weekend hours. Registration for the clinic is at the front desk of the hospital.

PMH Celebrating “Swing Bed” Services

Pocahontas Memorial Hospital has designated September as their “Swing Bed Month” and has been holding events and education throughout the month to raise awareness of this program. “Swing Bed,” or Skilled Nursing, is a great service available at PMH that many in the community have no knowledge of.

Throughout the month, hospital staff will be wearing badges saying “Ask me about Swing Bed at PMH!” to encourage patients and visitors to start a conversation. A popcorn giveaway and Swing Bed crossword contest were held last week for staff to build their own knowledge of the program. Building on the swing theme, all employees who completed the crossword had their name entered in a drawing for a hammock swing. Debbie Crookshanks was the lucky winner.

Other events included a special reception for Swing Bed patients who successfully met their goals while on the program and are now back home, presentations and talks for community groups, and an employee stretch break led by the Rehabilitation Team.

Swing Bed is a skilled nursing program that you can be admitted to after any qualifying illness or surgery to receive rehabilitation therapy or special medical treatments. PMH offers physical, occupational, speech, or respiratory therapies. Treatments could include wound care or IV antibiotics.

Patients may qualify if they have been in a hospital on acute care and require further skilled services. For example, a person may be hospitalized with congestive heart failure or pneumonia and need additional care because they are weak or debilitated. They could then transfer into the Swing Bed program. Or, maybe you have joint replacement or surgery done at a hospital away from here and need additional physical therapy and recovery. Rather than stay at that particular hospital, you can request to be transferred to PMH for the very same services. On average, a patient is enrolled in the program for one to two weeks. Swing Bed is covered by insurances and Medicare.

For further information about the Swing Bed program, please contact Edwina Garber at 304-799-7400 ext 1081.

PMH Celebrating “Swing Bed” Services
Senior Luncheon an Opportunity for Fellowship and Education

Senior Luncheon an Opportunity for Fellowship and Education

Pocahontas Memorial Hospital’s monthly series of Senior Luncheons will continue on Wednesday, August 30th with guest speaker Heather Sharp-Spinks, a Licensed Clinical Social Worker.  Senior Luncheons are one of PMH’s most popular outreach programs.  Attendees and staff alike look forward to visiting and catching up on each other’s lives.

Occurring each month from March until November, the Senior Luncheon is a fun hour of fellowship, education, door prizes, and of course, a tasty lunch. After enjoying lunch, a speaker presents to the group on a topic of interest.  Requests are taken from attendees and speakers come from both inside and outside the hospital and medical community.  Past topics have included heart health, generic vs. name brand medications, and the importance of immunizations.

Pocahontas Memorial Hospital is committed to helping Pocahontas County residents take charge of their own health and is constantly working to increase outreach efforts in the community. We want to be a place that people can come to not just to seek medical care, but for educational resources.

Please make plans to join us on August 30th.  The luncheon is free, but if you would like to attend you must RSVP to Edwina Garber at 304-799-7400 ext. 1081 by August 28th.

Successful Youth Health Fair Held

Despite a few sprinkles while setting up for Pocahontas Memorial Hospital’s Annual Youth Health Fair, the sunshine prevailed and the day was a fun success. With free food, door prizes, health related exhibits, crafts, horseback rides, and other games; there was truly something for everyone.

Special guests included HealthNet Aeromedical with a helicopter landing and tours, the Pocahontas Sheriff Department’s Safety Pup, and three equine friends. In addition, sports physicals were offered by the Rural Health Clinic at no cost to the student, as well as free EKGs for students ages 14-18.

Pocahontas Memorial Hospital wants to thank all of the participants, exhibitors, volunteers, and staff for making the day such a success. Much appreciation goes to all the businesses and individuals in the community who donated door prizes and food.

Successful Youth Health Fair Held


Pocahontas Memorial Hospital  has been notified that its telephone numbers have been used as part of a caller identification (caller ID) spoofing scam. The caller is asking for personal credit card information. Please be advised that Pocahontas Memorial Hospital will never initiate telephone calls asking for credit card information. Please call (304)799-7400 ext 1300 if you have concerns.

PMH Welcomes Dr. Alan Thorne

Pocahontas Memorial Hospital is pleased to welcome Dr. Alan Thorne, DO, to its Emergency Department staff. Dr. Thorne has already begun seeing emergency patients and is proving a valuable team player.

Dr. Thorne graduated from the West Virginia School of Osteopathic Medicine with his doctorate degree in 1983. Before attending medical school, Dr. Thorne was a licensed pharmacist and graduated from the West Virginia University School of Pharmacy.  He has lived and worked in many states over the years including Alaska, Texas, Montana, and Kansas.

Dr. Thorne is excited to be returning to West Virginia and hopes to enjoy more of his hobbies of fishing and hunting.

PMH Welcomes Dr. Alan Thorne
PMH Employees Recognized for Service

PMH Employees Recognized for Service

Pocahontas Memorial Hospital held its Annual Christmas Dinner on Tuesday, December 6th at the Marlinton United Methodist Church. Over one hundred employees and their families, board members, and special guests came out to celebrate the season and recognize staff receiving Service Awards.

Continuing what has become a PMH tradition, instead of a gift exchange, attendees brought toys to contribute to the Family Resource Network’s Project Christmas to help families in need throughout the county.

Kerrie Ridgeway, Chief Nursing Officer, and Sharon Moore, PMH Board of Trustees, presented service awards to a large group of deserving individuals, with some major milestones marked this year:

5 Year Service Awards: Vickie Cassell, Edwina Garber, Leslie Goldizen, Barbara Lay, William Liebman, Tonya Redmond, Greg Taylor, Mary Walkup, Chance Walther, and Angela Williamson;

10 Year Service Awards: Sara Casto and Sally Parks;

15 Year Service Awards: Reba Arbogast, Lori Hunt, and Mike Riggsby;

20 Year Service Award: Ernestine Pollard;

25 Year Service Award: Wanessa Cassell;

30 Year Service Award: Terry Wagner;

35 Year Service Award: Kathy Irvine.

At this time of Christmas, Pocahontas Memorial Hospital wants to thank all employees for their commitment to the hospital and patients of this community. PMH is also deeply appreciative of the support this community gives to the hospital.

Mosesso Recognized

After twelve years of serving on Pocahontas Memorial Hospital’s Board of Directors, Cathy Mosesso retired at the end of the board’s June meeting. Cathy first began serving on the board in August 2004 and has been a dedicated and tireless advocate for our hospital and community.  Cathy was recognized with a beautiful glass Excellence Award, presented by Board Chairman Robert Must.

During her time on the board, Cathy saw the hospital experience both troubling and happy times. When asked about her fondest memory from being on the board, Cathy said she was glad to have been a part of the professional growth of the board and staff.  She congratulates everyone “for accepting personal responsibility in the hospital’s revitalization which is now evident upon entering the building.”

PMH’s board is made up of seven community individuals, one of which must be a small business owner. Cathy represented this sector as the owner of Mosesso Agency in Marlinton.  Cathy is married to Greg Mosesso and they have three children and two grandchildren.  She is an active member of the Marlinton Woman’s Club and attends St. John Neumann Church.

“Many rural health care organizations struggle to obtain qualified individuals to volunteer their time and energy to serve on the Board of Trustees. Cathy was knowledgeable, compassionate and engaged in her service to Pocahontas Memorial Hospital. She will be missed in this role. She truly made a difference,” says Barbara Lay, Chief Executive Officer at PMH. Pocahontas Memorial Hospital is deeply appreciative of Cathy’s work and dedication for the hospital and this community that we are a part of.

With her new “free time”, Cathy hopes to spend more time with her family. But she is not quite done with PMH yet.  You can find her volunteering in the hospital Gift Shop for a few hours every Monday.

Mosesso Recognized