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Posts Tagged ‘grateful’

Staying Thankful After the Holidays

Posted in Healthy People, Healthy Relationships, tagged , , , on January 5, 2023| Leave a Comment »

 

Toy Holiday Village

For those of us who celebrated the holidays, we may have spent time with family and friends focusing on what are the important things in our lives. Thinking of the things you are grateful for has benefits not only to your mental health, but your physical health as well. It is possible to continue those warm, fuzzy feelings into the new year by practicing mindful gratitude.

Gratitude should be on your mind. Feelings of gratitude release both dopamine and serotonin in our brain. This promotes more positive emotions and can improve our mood. What is important about the release of dopamine is that it makes us feel good. In turn, our brain will crave more of it, making thoughts of gratefulness easier to put into practice.

Gratitude is an emotion, and a healthy one when used correctly. Keeping sarcasm out of the equation, the feeling of gratitude can help to replace negative emotions such as resentment or regret. Gratitude lowers your risk of depression and feelings of hopelessness, making it a great tool to combat the winter blues.

Gratitude helps your body. Stress has been identified as a factor in many health issues, and gratitude has been shown to help! A study by UC Davis Health in 2015 found that individuals who practiced gratitude had:

  • 16% lower diastolic bp and 10% systolic bp.
  • 23% lower levels of stress hormones
  • 25% lower levels of dietary fat
  • 20% less fatigue in heart failure patients
  • 9-13% lower levels of Hemoglobin A1c
  • 10% improvement in sleep quality

Gratitude can be simple. You may not have won the lottery today, but you may have been fortunate enough to have watched a hummingbird outside your window. Or maybe you were able to leave for work on time and beat all the traffic? The more you practice paying attention to the positive things in your life, the easier it will become.

How can you get into the habit of being grateful? Try to incorporate one or more of these techniques into your day for at least 15 minuets.

Person writing in a journal.
  • Write in a gratitude journal either what you are excited for in the morning, or grateful for happening in the evening. This helps us to focus on what’s important.
  • Give sincere complements to others around you. This not only helps you, but can brighten someone else’s day
  • Be grateful during an activity. Focus on the enjoyment you get from participating. If you are doing something outside, this is a great way to enjoy nature.
  • Create a Grateful Board. Similar to a vision board, this activity has you thinking about the great things that already exist in your life and what you are excited for in your future.
  • Prayer and meditation are another way to quite your mind and reflect.
  • Pay it forward by volunteering for causes that matter to you.
  •  Write thank-you cards or thinking-of-you cards. What is great about this practice is that you don’t have to send them if you don’t want to, but focusing on that person in your life will help you feel better about that relationship.

Using gratitude, you can choose to be happy.  Find what technique would work best for you, and plan how you can incorporate it into your schedule.

Author: Casey Bishop, Family and Consumer Sciences Educator, MACP, OSU Extension Paulding County

Reviewer : Susan Zies, Assistant Professor, Family and Consumer Sciences Educator, Wood County

Resources:

Ryan, R., Patel, S. (May, 2018). Gratitude strategies to feel better fast. Emotional Fitness: Timps and Skills for Mental Health. https://u.osu.edu/emotionalfitness/2018/05/31/gratitude-exercises-to-feel-better-fast/

Singh, Maanvi. (December, 2018). If You Feel Thankful, Write It Down. It’s Good For Your Health. NPR, Shots. https://www.npr.org/sections/health-shots/2018/12/24/678232331/if-you-feel-thankful-write-it-down-its-good-for-your-health

UC Davis Medical Center. (November, 2015). Gratitude is good medicine. UC Davis Medical Center; Medical Center. https://health.ucdavis.edu/medicalcenter/features/2015-2016/11/20151125_gratitude.html

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The little things really are the big things

Posted in Healthy Relationships, Mindfulness, tagged , , , , , on February 18, 2021| 2 Comments »

Yahtzee, Yatzy, Play, Cube, Craps, Fun, Leisure, Tricky
Yachtzee-like game

This afternoon my daughter comes into the living room and asks, “Where is the Yahtzee?” I was a little miffed. Why would I be upset that my 17-yo wants to do something that doesn’t involve technology? Let me explain. My parents recently came home from Florida to get their COVID-19 vaccinations and for a couple medical appointments and they are staying with us. My mom likes to play Yahtzee, so the kids usually end up playing it with her. I was miffed because I would LOVE for my kids to play games with me! I have to basically beg or threaten them to get them to play a game. My “kids” are ages 23, 21, and 17.

Since my parents are usually in Florida during the winter, I am happy to have them here. As I listened to my older son, my daughter, and my mom laughing and hooting downstairs, I couldn’t help but smile. You see, it is moments like these that I realize, the little things really are the big things. As much as I wanted to go down and join in the fun, I didn’t want to interrupt this grandparent-grandchildren bonding time. So, I sat upstairs with a smile on my face and a warmth in my heart, listening to them play Yahtzee. I am very happy that my kids get to have the fun experiences they do with both sets of their grandparents.

Corona 19, Mask, Spring, In The Spring I'M Back, Family
Family with masks on

According to research by the American Psychological Association, happy memories from our childhood, especially of our parents, have been linked to better health later in life. I would never claim to be the best parent, but I hope that my children have more fond memories than not. That the times when I was or am frustrated with them or someone or something else are not overshadowed by the absolute love I have for them and incredible joy it has been and still is to be their mother.

I remember the day I brought each of my kids home. I could not believe that the hospital was just letting me walk out the door with this new life without some type of license or certification demonstrating some level of parenting proficiency. I mean, I can’t legally drive a car without a license. I had to take a class to learn how to save a life, but I was able to just walk right out the door with this tiny human.

When I hear parents of young children complaining or apologizing for their kid’s interruptions on Zoom meetings, I tell them that there is no need. When they are frustrated with their child, I remind them that it will pass. For those of us with grown children, we know all too well how quickly time passes. While you are wishing for them to sleep through the night, to say their first word, to become potty trained, etc. etc., you may be missing out on lots of little things. Little things that some day you will realize were the big things. As I read over this blog about mindful parenting that I wrote, I cannot believe it has been almost 3 years! Time ticks on.

As Bonnie Ware observed while working for hospice, the things people regret when they are faced with death, have little to do with the things we worry most about most of our life. When questioned about regrets patients had or things they would do differently, these were the five most common themes:

Pictures, Memories, Nostalgia, Saudade, Old Photos
Black & white pictures
  1. I wish I’d had the courage to live a life true to myself, not the life others expected of me.
  2. I wish I didn’t work so hard.
  3. I wish I’d had the courage to express my feelings.
  4. I wish I had stayed in touch with my friends.
  5. I wish that I had let myself be happier.

So, as we continue to endure this pandemic and all the challenges, try not to forget to embrace the people and the moments that you have, instead of focusing on when we will get back to “the way things were.” Because I guarantee you, there are little things happening right in front of you, that someday you will realize were the big things.

Written by: Misty Harmon, OSU Extension Educator, Perry County, harmon.416@osu.edu

Reviewed by: Roseanne Scammahorn, OSU Extension Educator, Darke County, scammahorn.5@osu.edu

References:

American Psychological Association. (2018, November 5). Happy childhood memories linked to better health later in life. Retrieved February 18, 2021, from https://www.apa.org/news/press/releases/2018/11/happy-childhood-memories

Harmon, M. (2018, March 30). Mindful parenting: Enjoy every moment. Retrieved February 18, 2021, from https://livesmartohio.osu.edu/mind-and-body/harmon-416osu-edu/mindful-parenting-enjoy-every-moment/

Meyer, M., & Kandic, A. (2017, October 30). Grandparenting in the United States. Retrieved February 18, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6177109/

The Ohio State University Wexner Medical Center. (n.d.). How the Covid-19 vaccine works. Retrieved February 18, 2021, from https://wexnermedical.osu.edu/features/coronavirus/patient-care/covid-19-vaccine/how-the-covid-19-vaccine-works

Ware, B. (n.d.). Dying regrets, wise advice and life lessons. Retrieved February 18, 2021, from https://www.aarp.org/relationships/grief-loss/info-02-2012/top-five-regrets-of-the-dying.html

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Gratitude, Here and Now

Posted in Healthy People, Healthy Relationships, Mindfulness, tagged , , , on November 23, 2020| 1 Comment »

By: Kellie Lemly

This year has been a whirlwind of emotions to say the least.  The pandemic has challenged each and everyone of us!  And yet here we are ​putting one foot in front of the other coming into the holiday season! 

I found myself looking forward to Thanksgiving with family and friends, once again Dealing With Disappointment with the restrictions due to the coronavirus.  I had to stop myself and focus on the “here and now” realizing I have many things to be grateful for.

Gratitude is the expression of appreciation and being thankful for what it is. Research has shown expressing gratitude can improve mood, alleviate stress and depression. Over time practicing gratitude can offer benefits such as, optimism, positivity, and mindfulness.

It is difficult trying to find that glimmer of gratitude when you have been struggling to find the light at the end of the tunnel. Here are a few tips on ways to practice being grateful.

  • Mindfulness: Be mindful, focus on the specific moment you are in.
  • Guided imagery: Use positive mental images to influence how you feel.
  • Journaling: Write down the joys of daily life.
  • Think about the people who have inspired you.
  • Focus on the good, the things people have done for you.
  • Meditate 
  • Pray
  • Think about something that has happened to you that was positive and how it would be different if that event didn’t happen.
  • Say “thank you” ​

This year we have all struggled with disappointment, loss, and adaptation. We have all given up precious and valuable moments. However, despite everything this year has thrown at us,  I have realized that there are so many little things I am grateful for!

Brown, J., & Wong, J. (n.d.). How Gratitude Changes You and Your Brain. Greater Good Magazine: Science-Based Insights for a Meaningful Life. https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain

Miller, K. (2020). 14 Health Benefits of Practicing Gratitude According to Science.  Positive Psychology. https://positivepsychology.com/benefits-of-gratitude/

Powers-Barker, P., (2016).  Introduction to Mindfulness.  Ohioline: Ohio State University Extension. https://ohioline.osu.edu/factsheet/hyg-5243

Written by:  Kellie Lemly, MS, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Champaign County, lemly.2@osu.edu

Reviewed by: Roseanne Scammahorn, Ph.D., Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Darke County, scammahorn.5@osu.edu

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A Life Well Lived

Posted in Healthy People, Healthy Relationships, Mindfulness, tagged , , , , , , , , , , , , , , , , , on September 3, 2018| Leave a Comment »

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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Positively Positive

Posted in Healthy People, Healthy Relationships, tagged , , , , , , on January 2, 2018| Leave a Comment »

The holiday season is one of the most giving and positive times of the year. Many people have the ‘Spirit of Giving’ during this festive time. The students of Somerset Elementary School are no exception. A few of weeks ago the principal, and some of the students stopped by our office to deliver poinsettias. They were going to businesses and residences in the community to spread some positivity with the flowers and a little note. The students of Somerset Elementary; however, have been practicing positivity for a couple years. They piloted the Positivity Project for Northern Local School District last year. The district implemented the project in the other two grade schools this year due to the great results from Somerset Elementary.

The visit from the students inspired me to encourage others to be more positive. Overall, I tend to be a positive person, but positivity does not come naturally for everyone. Some people have to work harder at it, but we all can become more positive with some small changes. To become more positive, try some of these tips from the Mayo Clinic:

Identify areas to change.Positivity Project

Check yourself.

Be open to humor.

Follow a healthy lifestyle.

Surround yourself with positive people.

Practice positive self-talk.

With practice, you may be able to develop a more positive attitude and become less critical of things around you.

There are many health benefits  to having a positive outlook/attitude for you. These may include:

  • lower blood pressure
  • reduced risk for heart disease
  • healthier weight
  • better blood sugar levels
  • lower rates of depression
  • lower levels of distress
  • greater resistance to the common cold
  • better psychological and physical well-being
  • better coping skills during stressful times
  • longer life span.

One study showed that the most optimistic group of women had a nearly 30% overall reduced mortality compared to the least optimistic group.

Gratitude can also help with developing a more positive outlook/attitude. People who are more grateful tend to have a more positive demeanor. If we can continue the practice of gratitude that many people seem to have during the holiday season all year long, it may help us to become more positive overall. The week after our office received the visit and the flowers from the students, I walked over to the school to deliver a Thank You note to the principal to share with the students. I wanted to make sure that the students understand that their gesture was appreciated and acknowledged. I will be sharing this blog with the principal as well so that he can show the students how they were my inspiration for writing it. The simple gesture of positivity by them, has already spread beyond their little school and town.

When you find yourself struggling to be or to remain positive (as we all do at times), remember Winston Churchill’s famous quote that “a pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.” Sometimes just re-framing the situation can help us to see things in a more positive light.

Comment on your favorite tips to stay positive.

 

Written by:  Misty Harmon, Family and Consumer Sciences Educator, Ohio State University Extension , Perry County.

Reviewed by: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County.

Photo Credit:  Debbie Goodrich, Office Associate, Perry County OSU Extension.

Sources:

https://posproject.org/

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950?pg=2

https://newsinhealth.nih.gov/2015/08/positive-emotions-your-health

https://news.harvard.edu/gazette/story/2016/12/optistic-women-live-longer-are-healthier/

http://www.pursuit-of-happiness.org/science-of-happiness/positive-thinking/

References:

Bryan, Jeff & Erwin, Mike (2017). #OtherPeopleMatter, The Positivity Project.

Mayo Clinic Staff (February 18, 2017). Positive thinking: Stop negative self-talk to reduce stress.

National Institutes of Health (NIH) News in Health (August 2015). Positive Emotions and Your Health Developing a Brighter Outlook.

Feldscher, Karen (December 7, 2016). How power of positive thinking works, Harvard Gazette.

Mindfulness and Positive Thinking (2016). Pursuit of Happiness, Inc.

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Teaching Your Children to be Thankful Starts with You

Posted in Healthy People, Healthy Relationships, tagged , , on November 16, 2017| Leave a Comment »

This is a perfect time of year to teach our children aboutHappy Thanksgiving word cloud being thankful.  The Thanksgiving holiday has many opportunities to create new family traditions that will bring the real meaning of thankfulness and gratitude to a personal level for our children.  Even is the mist of extremely challenging circumstances, we can find something to be thankful for.  In addition to helping us cope with challenges, this kind of grateful attitude can be contagious and is a wonderful life lesson to share with our children.  Learning to be truly grateful can change your life. The Greater Good Science Center at University of California-Berkeley notes three key reasons to teach children to be grateful.

  • Grateful kids are more kind
  • Grateful teens are happier and get better grades
  • Grateful kids become stewards of the environment

Teaching children to be thankful helps them resist their natural urge to be self-centered and self-absorbed.  Thankfulness is an important character trait that allows young people to develop meaningful relationships with others, and is directly related to happiness.  Understanding the good things in our lives will go a long way during adversity.

Kids are never too young to start learning how to show thanks for the good things in their lives.  Although Thanksgiving, by its name alone, makes us think about giving thanks, we should teach our children by example, that being thankful and telling others how much they are appreciated should happen every day. Parents and caregivers are the main ingredient in teaching young children no matter how young or old about being grateful.  We teach with our actions more than words.  So, it will take some thoughtful planning to find time around our busy work schedules but many things can be incorporated in our day-to-day lives with very little effort.

Here are some ideas to try with your family:

A Thanksgiving Tree:  Get each child to trace their hand on a piece of paper.  Have each child write various things they are thankful for on the fingers.

The Thankful Paper Chain:  Cut strips of paper.  On each strip have the child write about something they are thankful for, such as “Grandma plays games with me” or “I have a nice teacher.”  Connect them into loops.  It would be fun to add to the chain as other holidays approach.

Giving Thanks Placemats:  The goal of this craft is to create a collage filled with pictures of all the things your children are grateful for.  Using magazine pictures or pictures from the computer, glue them on a placemat size piece of paper.  Older children could write captions.  You can even laminate it to use again and again.

A Thank You Note Project:  Teach your children to write thank you notes for presents they receive or kindnesses that are shown to them.

Gratitude unlocks the fullness of life.  It turns what we have into enough, and more.  It turns denial into acceptance, chaos to order, confusion to clarity.  It can turn a meal into a feast, a house into a home, a stranger into a friend.  Gratitude makes sense of our past, brings peace for today and creates a vision for tomorrow.

Resource:

Rothenberg, W. A., Hussong, A. M., Langley, H. A., Egerton, G. A., Halberstadt, A. G., Coffman, J. L., Mokrova, I., & Costanzo, P. R., Grateful parents raising grateful children: Niche selection and the socialization of child gratitude, Applied Developmental Science Vol. 21, Iss. 2, 2017

Written by: Kathy Green, Family & Consumer Sciences Educator, Ohio State University Extension, Clark County, green.1405@osu.edu

Reviewed by: Janet Wasko Myers, Program Assistant, Horticulture, Ohio State University Extension, Clark County, myers.31@osu.edu

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