Empowering Minds Messenger 

Lately it's been feeling like spring in Baltimore. Everyone's trading winter coats for lighter jackets. Families are out on their porches, enjoying the sunshine. Even some flowers are blooming! Empowering Minds Resource Center hopes your February was excellent and fruitful and that your March will be too! 

In this month's newsletter, we have tips on maintaining mental health during daylight savings, information on famous female psychologists, and updates on the agency!
How Sleep is Affected by Time Changes: What Differences Could An Hour Make?

The daylight-saving time change will force most of us to spring forward and advance our clocks one hour. This effectively moves an hour of daylight from the morning to the evening, giving us those long summer nights. But waking up Monday morning may not be so easy, having lost an hour of precious sleep and perhaps driving to work in the dark with an extra jolt of java. 

In general, "losing" an hour in the spring is more difficult to adjust to than "gaining" an hour in the fall. An "earlier" bedtime may cause difficulty falling asleep and increased wakefulness during the early part of the night. 

How will you feel during this transition? If you are getting seven to eight hours of sound sleep and go to bed a little early the night before, you may wake up feeling refreshed. If you are sleep-deprived already, getting by on six hours, you're probably in a bit of trouble, especially if you consume alcohol or caffeine close to bedtime. In this situation, you may well experience the decrements of performance, concentration, and memory common to sleep-deprived individuals, as well as fatigue and daytime sleepiness.

What can you do to reset your internal clock to adapt more quickly to the time changes? Your circadian rhythm is internally generated but is influenced by the environment, behavior, and medications.

  • Light suppresses the secretion of the sleep-inducing substance melatonin. So it is important to expose yourself to the light during the waking hours as much as possible, and conversely, do not expose yourself to bright light when it is dark outside. For example, if you get up at night to go to the bathroom, do not turn on the light. Prepare beforehand by installing a night light. 

  • Basic sleep hygiene includes reducing or eliminating caffeine and alcohol, exercising several hours before bedtime, creating calming rituals before bed to gradually relax yourself (taking a hot bath for example), and wearing ear plugs and eye masks, to name a few. Also important is going to bed and rising at the same time every day. Though there is no evidence that certain diets will actually influence your circadian rhythm, carbohydrates tend to make it easier to fall sleep.

  • It is unlikely that medications would be needed for a simple one-hour time change of the clock, but in certain circumstances, like traveling across multiple time zones, hypnotic drugs like benzodiazepines may be used. Given their potential for addiction and that they can negatively affect the quality of sleep, they should only be used under the direct guidance of a doctor or sleep specialist.




Dr. Mary Dinsmore Ainsworth was born in Glendale, Ohio, and gained a PhD in Psychology from the University of Toronto in 1939. After completing her education, she struggled to find work. Ainsworth waited two years to be hired at Johns Hopkins University (JHU) as an Associate Professor, though she was overqualified, due to gender discrimination. Since women had to eat in a separate dining room, Ainsworth was unable to interact with the male heads of department, demonstrate her skill to them, and be hired soon after her arrival. She is most famous for her work in attachment theory. Her Strange Situation procedure studied  the relationship between child and caregiver, ant led Ainsworth to theorize that there were four main types of attachment: Anxious-Avoidant Insecure, Secure, Anxious-Resistant Insecure, and Disorganized/Disoriented. This study is still widely referenced today! 


Dr. Martha Bernal, the daughter of Mexican immigrants, was born in San Antonio, Texas. She is the first Latina to receive a PhD in Psychology in the United States, which she received from Indiana University, Bloomington, in 1962. Bernal advanced the field of Psychology in several highly significant ways. She was the first person to apply learning theories and methods to the assessment and treatment of children with behavioral problems. She also strove for a multicultural psychology: she promoted diversity training, ethnic minority recruitment and retention, and multicultural curricula and treatments. At the Arizona State University, Bernal founded and led the annual Ethnic Identity Symposium. She also developed methodology for measuring ethnic identity, and drafted the Board of Ethnic Minority Affairs (BEMA) and the National Hispanic Psychological Association (now known as the National Latino/a Psychological Association). To honor Bernal’s many achievements, the Arizona State University created the Martha Bernal Scholarship Fund, which assists students who advance the mental health of minorities.


Dr. Reiko True was born in Japan in 1933. She immigrated to the United States in the 1960s and received a PhD from University of California, Berkeley. Her research has focused on client confidentiality and informed consent in insurance companies, including Medicare and Medicaid providers. She also has studied East Asian and Southeast Asian Americans’ access to and involvement in mental health resources. In 1989, after the 7.1 magnitude earthquake in San Francisco, CA, True organized with mental health professionals to provide disaster assistance and services to the victims. When a 7.3 magnitude earthquake occurred in Kobe, Japan, six years later, she again organized mental health services and assisted the newly homeless. True also founded the Asian American Community Health Program, was the first female director of Mental Health, Substance Abuse and Forensic Services, and served as President of the Asian American Psychological Association. In all of True’s positions, she focused on minorities, non-English speakers, and women and children. Her work advanced multicultural psychology, and she continues to serve non-English speakers and Asian minorities today.  


Dr. Beverly Daniel Tatum was born in Tallahassee, Florida and received her PhD in 1984 from the University of Michigan. Initially, Tatum was a professor of Black Studies at the University of California at Santa Barbara. She would go on to become a Psychology professor at several universities, Dean of the College at Mount Holyoke, and President of Spelman College, a historically black liberal arts women’s college in Atlanta, Georgia. Her research has focused on race in education, racial identity development in teenagers, and black assimilation in white neighborhoods. She has a number of influential articles and books, including “Why Are All the Black Kids Sitting Together in the Cafeteria?” And Other Conversations About Race. In 2014, Tatum received the Award for Outstanding Lifetime Contribution to Psychology from the American Psychological Association. Today, Tatum continues her work as an author, lecturer, and expert of racial identity development.  


Dr. Jennifer Lynn Eberhardt received her PhD from Harvard University in 1993. She went on to teach at Yale University in Psychology and African and African American Studies. In 1998, she became an Associate Professor at Stanford University, where she still works today. Eberhardt is famous for her research on racial biases in criminal justice, which she received a MacArthur Genius Award for in 2014. Eberhardt’s work extends to working with legal agencies and police departments in order to alter racist policing. In Eberhardt’s research, she has studied the dehumanization of African Americans within our criminal justice system and the race-crime association (racial biases which effect judicial sentencing). In 2016, Eberhardt was elected to the National Academy of Sciences. At only 51 years old, she has greatly advanced and continues to advance the field of psychology.


Empowering Minds Resource Center is proud to announce there is currently  NO WAIT LIST at the agency. We work hard everyday to ensure referrals are quickly processed and clients are engaged by our staff and partnered therapists immediately.  We are ready, willing and able to accept new clients TODAY.


Empowering Minds Resource Center is EXCITED to announce that we will be providing Mental Health Case Management: Care Coordination for Children and Youth in Harford County! On April 1st, we will begin accepting referrals!
Empowering Minds recognizes  RETTA GARNER as the ag ency's Direct Service Coordinator of the month. Retta was recognized for her years of services, dedication to her clients, and thorough, on-time documentation

Congratulations and thank you for your hard work and dedication, Retta!

Empowering Minds is looking to add some new members to our wonderful team. Check out the link below for more information!
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