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Archive for the ‘Mindfulness’ Category

causeway

Every day on my drive to work I cross over the Mosquito Creek causeway.  Driving over the lake is always beautiful with the scenery of birds, and ice anglers in the winter and an array of boats and skiers in the summer.

Driving over the causeway twice a day,  enjoying nature has provided me a moment to reflect both before and after work.  Over the years, this time is important to me, preparing me for the day and reminding me to slow down and take a moment to pause.

We all live busy lives. Our workdays are busier.  Digital technology has extended work into late hours.  Our work/life balance suffers.  Recently, at our Extension Annual Conference, keynote speaker Theresa Glomb gave an inspiring talk on how we can improve our work and home lives.  She shared a relatable message with the following action steps:

 

Work Hard

Have Fun

Choose Kind

Be Present

 

Work Hard–

Create a routine to accomplish goals or make significant progress on a project.

Plan for 60-90 minutes of uninterrupted work.

Have Fun–

Create a positive work environment.

Reflect on one good thing that happened during the weekday.

Share positive events with team members.

Choose Kind–

Ask a co-worker how their evening was last night.

Give a compliment for a job well done.

Be respectful.

Be Present–

Pay attention. Focus on the task.

Engage in mindful practices daily.

Pause before answering a question, text, or mail.

This advice is easy to remember and a simple tenet of how we can choose to spend our days in a more meaningful way.  Take a moment today to pause…. What strategies will you incorporate into your daily life?

Written by: Beth Stefura, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Mahoning County, stefura.2@osu.edu

Reviewed by:  Donna Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Erie County, green.308@osu.edu

Sources:

https://www.bravenewworkshop.com/creativeoutreach/wp-content/uploads/2018/03/Work-Hard-Have-Fun-Choose-Kind-Be-Present-Lecture-BNW-MNovation-2018.pdf

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If you had asked me last year my definition of wellness, I would have said eating right, exercising and lowering my risk of getting sick. However, wellness has many aspects and is connected to more than just those three areas. This last year has taught me how important some of those other areas are to my health and well-being.

The Ohio State University uses an integrative approach to wellness that promotes nine dimensions of well-being. Their student wellness center identifies each of the areas and gives a description.

wellness wheelEmotional Wellness
The emotionally well person can identify, express and manage the entire range of feelings and would consider seeking assistance to address areas of concern.

Career Wellness
The professionally well person engages in work to gain personal satisfaction and enrichment, consistent with values, goals and lifestyle.

Social Wellness
The socially well person has a network of support based on interdependence, mutual trust, respect and has developed a sensitivity and awareness towards the feelings of others.

Spiritual Wellness
The spiritually well person seeks harmony and balance by openly exploring the depth of human purpose, meaning and connection through dialogue and self-reflection.

Physical Wellness
The physically well person gets an adequate amount of sleep, eats a balanced and nutritious diet, engages in exercise for 150 minutes per week, attends regular medical check-ups and practices safe and healthy sexual relations.

Financial Wellness
The financially well person is fully aware of financial state and budgets, saves and manages finances in order to achieve realistic goals.

Intellectual Wellness
The intellectually well person values lifelong learning and seeks to foster critical thinking, develop moral reasoning, expand worldviews and engage in education for the pursuit of knowledge.

Creative Wellness
The creatively well person values and actively participates in a diverse range of arts and cultural experiences as a means to understand and appreciate the surrounding world.

Environmental Wellness
The environmentally well person recognizes the responsibility to preserve, protect and improve the environment and appreciates the interconnectedness of nature and the individual.

I like to think of these nine dimensions in relation to a wheel. When each area is full and evenly distributed around the wheel, it runs smoothly and is strong. However, if areas are missing or less than full then we have a weak, bumpy rolling wheel. Completing a self-assessment shows areas that are thriving and other areas that need greater attention. In examining your own well-being, where could you use some improvements? I encourage you to use that information and set a wellness goal for the next month. Make it something that won’t be too hard to accomplish. For example, take the stairs instead of the elevator or add one more glass of water to your daily beverage intake. This makes it easier to create a plan towards a healthier well-balanced you.

 

Mazurek Melnyk, B., & Neale, S. (2018). Wellness 101: 9 dimensions of wellness. American Nurse Today13(1), 10–11.

The Ohio State University Office Of Student Life. (2018). Nine Dimensions of Wellness. Retrieved from https://swc.osu.edu/about-us/nine-dimensions-of-wellness/

 

Author: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, bohlen.19@osu.edu

Reviewer: Dan Remley, Field Specialist, Food, Nutrition, and Wellness. Ohio State University Extension,  remley.4@osu.edu

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feet

I don’t know about you, but 2018 was a whirlwind of a year for me! It was full of exciting events, like my younger son’s high school graduation, my daughter’s first year of high school and marching band, and several concerts that my husband and I attended. Professionally, I participated in a leadership program with extension colleagues from Ohio and 11 other states. I presented at two national conferences and a few here in Ohio as well. I attended numerous trainings in order to stay up-to-date on the latest information to better help meet the needs of the state. Finally, I taught numerous classes including parenting, fall prevention, food safety, mental health, nutrition, substance use prevention, and activity/exercise. All in all, it was an busy and exciting year.

Each year I am required to enter information and data about the programs, presentations, classes, etc. that I have instructed or presented during that year. Being the procrastinator that I am, I usually wait until December OR January to start entering this required (by January 15th) information in to our tracking system. While every year I tell myself I am going to enter the data on a more regular basis, somehow December rolls around and I find the stack of papers and files still waiting for me. Putting this dreaded task off (yes, I dread entering data) until the end of the year or the beginning of the next year adds stress to my workload, but it also allows me to reflect back over the past year and to remember and think about those programs and classes that I might have forgotten. photography

The leadership program that I participated in for about 10 months, incorporated reflection in to every session. This was not something I was accustomed to doing regularly, so it was a little awkward for me at first. I quickly realized the benefits of both individual and group reflection. Reflection is a very important component for success and growth, which is why the majority of us were participating in the program to begin with. In order to grow in our leadership abilities and competencies we had to be more self-aware and reflection certainly helps you become more aware.

Reflection serves many purposes and can be used for a variety of reasons including:

  1. Help create confidence.
  2. Make you responsible for yourself.
  3. Encourage innovation.
  4. Encourage engagement.
  5. Create an environment centered around learning.
  6. Increased self-awareness and character development.
  7. Increased diversity and relationships.
  8. Dialogue.
  9. Tools for growth.

So, if you atransformationre not accustomed to reflecting, start small. Perhaps set aside 5-15 minutes each day on your calendar to think about and reflect upon your day. Some people prefer to jot down some thoughts, others prefer to discuss their thoughts with someone. Think of some important questions that will help you process your day or to gain new insight, like, “What am I proud of?” or “If I lived today over again, what would I have done differently?”

As you practice reflection, you will gain more self-awareness. This can lead to more personal and professional satisfaction and success. Give yourself a break if reflection does not come easily. Keep looking for ways to incorporate reflection in to your personal and professional life to help keep you engaged and happy. I would love to hear what have reflected on in 2018 or what you will be reflecting on in 2019.

Writer: Misty Harmon, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Perry County, harmon.416@osu.edu.

Reviewer: Lisa Barlage , Extension Educator, Family and Consumer Sciences, Ohio State University Extension,  Ross County, barlage.7@osu.edu.

Photo:

https://pixabay.com/en/feet-footwear-man-outdoors-person-1845598/

https://pixabay.com/en/photography-balls-mirroring-586888/

https://pixabay.com/en/transformation-awareness-awakening-2937517/

Sources:

Harmon, M. (2018). Hi-Ho, Hi-Ho, It’s Off to School They Go. Live Smart Ohio Retrieved from: https://livesmartohio.osu.edu/uncategorized/harmon-416osu-edu/hi-ho-hi-ho-its-off-to-school-they-go/

Porter, J. (March 2017).  Why You Should Make Time for Self-Reflection (Even If You Hate Doing It). Harvard Business Review. Retrieved at: https://hbr.org/2017/03/why-you-should-make-time-for-self-reflection-even-if-you-hate-doing-it

Eisenbach, B. (Feb. 2016). Student Reflection: A Tool for Growth and Development, Weekly Reflections Guide Teaching and Learning. Association for Middle Level Education. Retrieved from: https://www.amle.org/BrowsebyTopic/WhatsNew/WNDet/TabId/270/ArtMID/888/ArticleID/586/Student-Reflection-A-Tool-for-Growth-and-Development.aspx

Walsh, D. (Dec. 2016). How Self-Reflection Can Make You a Better Leader. Kellogg Insight. Retrieved from: https://insight.kellogg.northwestern.edu/article/how-self-reflection-can-make-you-a-better-leader

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Christmas Tree

My Christmas Tree

I love the holiday season. The hustle, the bustle, the decorations and most importantly spending time with my family, friends and loved ones. I enjoy making home decor and gifts for others. But….. sometimes I take on a little more than I should and find myself stressed out. I bet I am not the only one who is over-committed.

It can also be common for our health goals to take a backseat to the celebrations and obligations of the season. Do you want some tips and ideas to relax and enjoy the holidays in a healthier way this year? Join the CALM Down for the Holidays email wellness challenge for healthy living tips and encouragement to help you make the most of this holiday season.

The “CALM Down for the Holidays Challenge is an on-line challenge designed to help you explore ways to simplify the upcoming holiday season. Messages will include tips to help you:

  • Find your Quiet Place
  • Reduce Stress
  • Move More
  • Practice Mindfulness
  • Explore Gratitude
  • Feather Your Nest
  • Eat Healthy Meals
  • Reflect on Wellness/Self Care
  • Simplify Holiday Routine
  • Improve Sleep Habits

Do you need a little extra motivation to help you get started? Are you stressed for time and need ideas to help you fit activity into your day? If so, join me for this Challenge!

Each week you will receive two free e-communications, containing wellness and reflection tips. In addition, a checklist will be available for download to help participants track their progress. Pre- and post- online surveys collect comments to improve future challenges and track participant progress. You will also have access to additional information on Blogs, Facebook and Wellness Text Messages.

Interested in participating in this on-line challenge? 

Sign up by following this link to enroll: http://go.osu.edu/calmpick18You will be enrolled and begin receiving e-communications starting the week of November 19th. While Facebook™ will be utilized; participants only need to have an email address.

Sample of Challenge Check Off

Challenge Check Off

Writer: Michelle Treber, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pickaway County, treber.1@osu.edu

Reviewer: Marilyn Rabe, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County, rabe.9@osu.edu

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I enjoy walking during my lunchtime. When I do, this break away from my desk refreshes me. It helps me re-focus as I breathe in the fresh air and take a few minutes to get out of the “work mode”.

A few weeks ago, while crossing the railroad tracks behind my office, I noticed that someone ran through the railroad crossing bar in their haste to “beat the train”.  I see this happen every few weeks – someone hears the signal that a train is approaching; they speed up and try to get through the tracks before the cross bar comes down. It always surprises me that we are in such a hurry that we would risk our lives to save a few minutes.

Rail Road crossing bar hit by a vehicleAs my picture shows, the person made it through without being hit by a train but they damaged the safety bar at this railroad crossing – I’m sure their car was also damaged. We called the number of the RR company and the sheriff to report this violation.

I saw another example of stress, haste and anxiety during my morning commute this week. While at a red light, I glanced over at the driver beside me. She covered her face/eyes with her hands as she realized something that she remembered she needed to do. She pulled into a place of business to text, turn around or get re-focused. I was happy she decided to pull over and handle the situation she faced. This was a safe solution to her dilemma.

Why is this important? In the frantic pace of our lives, we make quick and impulsive decisions that may affect many lives in a negative way. Check out these stats from the National Highway Traffic Safety Administration (NHTSA) at U.S. Department of Transportation:

Three out of four crashes occur within 25 miles of a motorist’s home.  Fifty percent of all crashes occur within five miles of home.

A calculation of NHTSA statistics on the rate of deaths per collision in vehicle/vehicle crashes versus the Federal Railroad Administration statistics of deaths per collision in vehicle/train crashes reveals:

A motorist is almost 20 times more likely to die in a crash involving a train than in a collision involving another motor vehicle. 

What can you do to pause the hectic pace of your life? 

  • Practice a savoring walk where you avoid distractions and focus on your surroundings.
  • Explore mindfulness practices to help you tame your mind, relax, or re-focus.
  • Slow your pace and practice walking meditation. This relaxed pace can help you focus on your surroundings and the sensations you experience.
  • Try a relaxing activity. Tai Chi, meditation, yoga or focused breathing can help you cope with stress.

How can you pause and savor your life? Share your comments below.

Writer: Michelle Treber, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pickaway County, treber.1@osu.edu

Reviewer: Shannon Carter, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Fairfield County, carter.413@osu.edu

Sources:

https://ggia.berkeley.edu/practice/walking_meditation

https://ggia.berkeley.edu/practice/savoring_walk#

https://hms.harvard.edu/sites/default/files/assets/Harvard%20Now%20and%20Zen%20Reading%20Materials.pdf

https://livehealthyosu.com/2016/04/11/taming-stress-using-stress-busters/

https://www.nimh.nih.gov/health/publications/stress/index.shtml#pub4

https://oli.org/about-us/news/collisions-casulties

https://oli.org/education-resources/driving-safety-tips

https://wexnermedical.osu.edu/integrative-complementary-medicine/mindfulness-practices

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park

While scanning the paper recently, an obituary caught my eye:

“After 96 years of vigorous living, Ralph passed peacefully. His enthusiasm for life was contagious. He made friends easily wherever he went.  He made a difference in people’s lives, challenging people to do their best in business, sports, in their families and even in their fun.   He mentored many associates both young and old.  Believing in the rights and dignity of all, he organized an open housing committee at the peak of the civil rights movement in the 1960’s. His family was the most important part of his life, especially his wife with whom everyday was a party. Their life together was fun. Join us to celebrate his life at the 18th green with a reception to follow in the clubhouse.”

After reading this, I wondered.  Are we living our best life? We all want to live better, more fulfilling and happier lives. Are we taking the time and necessary steps to achieve these goals?

Start today:

  • Be grateful
  • Be kind to others
  • Get enough sleep
  • Spend more time with loved ones
  • Smile more
  • Forgive
  • Exercise
  • Eat well
  • Spread positive energy
  • Get more sleep
  • Get fresh air
  • Volunteer
  • Enjoy a part of everyday

We only get one life. Forget about what other people are doing and focus on your life and your path to happiness.  At the end of the day and at the end of your life, that is all that matters.

I wish I had known Ralph.   He has inspired me to live my best life.  Thank you Ralph.

Written by:  Beth Stefura, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Mahoning County, stefura.2@osu.edu

Reviewed by:  Donna Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Erie County, green.308@osu.edu

Sources:

https://www.webmd.com/mental-health/features/choosing-to-be-happy#1

https://www.franklincovey.com/the-7-habits.html

 

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Most parents need ways of staying organized that are tailored to the specific needs of their family. The Bullet Journal®, an analog system designed by Ryder Carroll “to track the past, organize the present, and plan for the future” has gained much interest from people who seek a better way to log their schedules, tasks, and events. If you aren’t familiar with the concept, you can watch a short video that explains the idea here:

https://help.bulletjournal.com/article/37-start-here

This revolutionary (and yet, brilliantly simple) way of tracking life and to-do lists, has inspired some rather artistic approaches (Google it, you’ll see!) and has people creating systems with good old-fashioned pen and paper to manage their chores, goals, and schedules.Journal pages

Some users also implement the system to go beyond their schedules & to-do lists by creating logs of important reminders for themselves such as charting their daily water intake, physical activity tracking, and progress toward personal goals.  Examples are shown on this post about Self-Care and Bullet Journaling.

Research tells us that writing down our goals helps us achieve them, and we see in our Live Healthy Live Well challenges that tracking your progress keeps you motivated along the way.

Consider creating logs for yourself and your family to stay on-track with the things you want or need to accomplish.  Some ideas are:

  • Daily water intake
  • Exercise
  • Daily mindfulness practices or daily “unplugged” time
  • Minutes spent reading (especially great for children)
  • Weekly family meals, aiming for 3 per week
  • Daily fruit & vegetable intake, aiming for 5 servings per day
  • Meal planning
  • Scheduling annual checkups, dental cleanings, etc.Reading calendar log example

Some people are motivated and inspired by creating colorful and visually appealing logs, like the ones in the post linked above, but simple, clean ones work best for others.

Journals don’t have to be organized daily. You can create different logs for the frequency that is most appropriate. I have several tasks that are best tracked monthly, so for those, I have created a simple table for the whole year, organized by month. I found it made the most sense to combine my work and personal monthly tasks into one list. At the end of each month, or the start of a new one, I go down and make sure all of my monthly tasks are complete.

Water intake log exampleThe Bullet Journal® is an actual product that uses dots  instead of lines that you traditionally see on the pages of a journal. But the Bullet Journal creator says that the concept can be used with any journal of your choice – lines, dots, grids or blank pages.

What do you log or journal to keep you & your family healthy, organized, and happy?

Sources:

www.bulletjournal.com

https://www.dominican.edu/dominicannews/dominican-research-cited-in-forbes-article

 

Reviewed by: Shannon Carter, Family and Consumer Sciences Educator, Ohio State University Extension, Fairfield County

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