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Posts Tagged ‘Gratitude’

Simplify

Posted in Healthy People, tagged , , , , , on February 21, 2023| 1 Comment »

basket of fruit with mug

Several years ago, I decided to change my outlook on the new year and resolutions.  Instead of setting a new year resolution, I adopt a word of the year, which allows me to focus my energy on specific ways to be intentional in my life.

This year my word is simplify.  Wanting to create a peaceful space, makes life easier and less complicated. I have found already this year my focus has increased; relationships have improved, and stress has decreased.  Tips to simplify life include:

  • Use fewer words.  Keep your speech simple and honest.
  • Lessen screen time.
  • Decrease negative thoughts.  Focus on the positive of life.
  • Evaluate time commitments.
  • Take two minutes daily to write down all the things you are thankful for in your life.  Focus on them daily.
  • Plan meals.
  • Forgive someone.
  • Plan time to be active.
  • Declutter your home.  A podcast I follow recommends to start removing ten items daily from your home for a month.  These are items you do not use, wear, or are worn out.  I started this challenge a few weeks ago and have become obsessed!  Each day, I will take a drawer, closet, cabinet, and go though and find items I no longer use or need.  These items may be donated, recycled, or discarded.  It’s easy to find ten items to remove from home. My friends are now participating in this challenge of removing ten items from their homes daily.  They are sharing what they have removed and the excitement of reducing clutter and getting organized. This has created an energy to simplify our homes and get a jump on spring cleaning.

What would your word be for this year?  Choose a word that aligns with your intention and goals. Focus on a word that brings meaning to you.  By the way, I encourage you to take the challenge to remove 10 items from your home daily.  It is energizing!

Written by:  Beth Stefura, OSU Extension Educator, Mahoning County, stefura.2@osu.edu

Reviewed by:  Margaret Jenkins, OSU Extension Educator, Clermont County, jenkins.188@osu.edu 

References:

5 Ways to Simplify Your Life | Psychology Today

Cut the Stress, Simplify Your Life (webmd.com)

10 Ways to Simplify Your Life than Ever (linkedin.

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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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Is Happiness a Choice?

Posted in Healthy People, Mindfulness, tagged , , , on December 15, 2022| Leave a Comment »

Little boy with brown hair wearing blue jeans and a white t-shirt running though a sprinkler. Photo by MI PHAM on Unsplash

Actor, Leslie Jordan shared in his book, How Y’all Doing?, “Happiness is a choice. Happiness is a habit. And happiness is something you have to work hard at. It does not just happen.”

Is this true? Can you coach yourself to be happy(ier)? According to Drs. Seligman and Csikszentmihalyi, who coined the term Positive Psychology in 1998, yes you can. By focusing on “strengths and behaviors that build a life of meaning and purpose…emphasizing meaning and deep satisfaction, not just on fleeting happiness,” you can work to enhance your happiness through gratitude (Psychology Today, 2022).

Gratitude is strongly associated with one’s level of happiness. “Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.”

Here are some ways to cultivate gratitude on a regular basis (Harvard Health, 2021).

Black sign with white letters that says "Good Vibes Only" Photo by MARK ADRIANE on Unsplash
  • Keep a gratitude journal. There is no right way or wrong way to journal. List the people, places, and things for which you are grateful, or write about them in a story-telling fashion.
  • Write letters and thank you notes. When you express your gratitude by writing a letter, you are being an active participant in your happiness, investing in seeking out the goodness and joy that surrounds us.
  • Thank someone mentally. If you are on a time crunch and don’t have time to write a personal letter, just thinking about the person or action you are grateful for helps to maintain the pattern of reflecting on the positive impacts on your life.
  • Practice mindfulness. According to Psychology Today, “Monitoring your ongoing experience may make you feel happier by helping you slow down to appreciate things or to notice more of the happy things that are going on around you.”
  • Count your blessings. Spend just a few minutes each day listing all the blessings you have encountered. Cultivating this state of appreciation creates the habit of focusing on what you have rather than what you do not.

You do have the ability to impact your overall level of happiness! Practice the simple steps of gratitude on a daily basis and see if you find more contentment, joy, hope, and happiness in your life!

Sources:

Azar, B. (2011). Positive Psychology Advances, with Growing Pains. American Psychological Association. Retrieved from https://www.apa.org/monitor/2011/04/positive-psychology#:~:text=Positive%20psychology%20%E2%80%94%20a%20term%20coined,the%20cover%20of%20Time%20

Carter, C. (2005). Count your blessings. . Greater Good in Action: Science-based Practices for a Meaningful Life. Retrieved on December 12, 2022, from https://greatergood.berkeley.edu/article/item/count_your_blessings

Greenberg, M. (2020). The Surprising Reason mindfulness makes you happier. Psychology Today. Retrieved on December 12, 2022, from https://www.psychologytoday.com/us/blog/the-mindful-self-express/202001/the-surprising-reason-mindfulness-makes-you-happier

Harvard Health. (2021). Giving thanks can make you happier. Harvard Health Publishing, Harvard Medical School. Retrieved on December 12, 2022, from https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier#:~:text=In%20positive%20psychology%20research%2C%20gratitude,adversity%2C%20and%20build%20strong%20relationships.

Jordan, L. (2001). How Y’all Doing?: Misadventures and Mischief from a Life Well Lived. Harper Collins Publishers; New York. ISBN 978-0-06-307619-8

Psychology Today, (N.D.). Positive Psychology. Retrieved on December 12, 2022, from https://www.psychologytoday.com/us/basics/positive-psychology

Sutton, C. (2019). Letters of Gratitude: How to write a message of appreciation. Positive Psychology.  Retrieved on December 12, 2022, from https://positivepsychology.com/gratitude-messages-letters-lists/

University of California, Berkeley, (2022). Gratitude Journal. Greater Good in Action: Science-based Practices for a Meaningful Life. Retrieved on December 12, 2022, from https://ggia.berkeley.edu/practice/gratitude_journal

Written by: Dr. Roseanne Scammahorn, Family and Consumer Sciences Educator, Ohio State University Extension, Darke County

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

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An Attitude of Gratitude

Posted in Healthy Relationships, Mindfulness, tagged , on November 17, 2022| 1 Comment »

Paper turkey with words written on paper feathers

November is National Gratitude month and with Thanksgiving quickly approaching we often take time to reflect on aspects of our lives for which we are grateful. Every year in November my cousin’s family creates a paper turkey of gratitude. They do this every evening before dinner with the family and any guest, writing what they are thankful for that day on a paper feather and add it to Mr. Turkey. The end result is a fantastic visual representation of the family’s gratitude. The practice of gratitude leads to a variety of positive outcomes. I challenge you this year to express your gratitude not just on one day, or for one month, but throughout the year.

Author and researcher David Horsager, says the single greatest commonality in happy people is gratitude. Furthermore, those that are thankful are more content and fulfilled.

Other benefits of expressing gratitude:

  1. Builds stronger relationships
  2. Increases positivity
  3. Decreases anxiety
  4. Improves physical and psychological health
  5. Enhances empathy
  6. Reduces aggression
  7. Improved self-esteem

Gratitude can be an example of a mindfulness practice. “Mindfulness means paying attention, on purpose, in the present moment, non-judgmentally.” – Jon Kabat-Zinn. Here are a few tips to practice gratitude as mindfulness:

Open journal with pencil
  • Observe – when do you say thank you is it reactionary, as an afterthought, an expression with emotion and sincerity.
  • Write a thank you note.
  • Journal – note 3-4 items you are thankful for monthly, weekly, daily.
  • Create a collage – pictures or items to express your gratitude.
  • Gratitude flower or tree – write out something you are grateful for on a paper leaf or petal and create a design. Like my cousin’s paper turkey.
  • Reflection or guided gratitude meditation.

Written by: Laura Halladay, NDTR, Family and Consumer Sciences Educator, OSU Extension Greene County

Reviewed by: Megan Taylor, 4-H and Family and Consumer Sciences Educator, OSU Extension Union County

Sources:

Allen, S. (2018, March 5). Is gratitude good for your health? Retrieved November 9, 2022, from https://greatergood.berkeley.edu/article/item/is_gratitude_good_for_your_health

Giving thanks can make you happier. (2021, August 14). Retrieved November 9, 2022, from https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier

Horsager, D. (2020, November 25). The greatest secret of the magnetic person. Retrieved November 9, 2022, from https://trustedge.com/the-greatest-secret-of-the-magnetic-person/

Oppland, M. (2022, August 06). 13 most popular gratitude exercises & activities. Retrieved November 9, 2022, from https://positivepsychology.com/gratitude-exercises/

Thrive tip: Well-being through the practice of gratitude. (2022, February 06). Retrieved November 9, 2022, from https://hr.wustl.edu/well-being-through-the-practice-of-gratitude/

Picture Credit:
Paper Gratitude Turkey provided by Jill Dow
Journal Photo by Jan Kahánek on Unsplash

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Your Journey Awaits!

Posted in Healthy People, Mindfulness, tagged , , , , , , on October 14, 2021| Leave a Comment »

Each year I select a word for the upcoming year. It isn’t something I do lightly. I spend time considering what I want to focus my intentions on for the upcoming year. Instead of making numerous New Year resolutions, use this word to set goals or intentions in each area of your life. They can all circle back to your word.

Here are some real-life examples of my journeys this year. One journey this year includes physical wellness. With hip replacement surgery this summer, I truly appreciate the complexities of the body and how important this journey of physical activity and wellness. Physical activity helps all of us. It is a stress reliever and can help you strengthen both your body and mind. If you are new to movement, start slowly and add activity to your day. Not sure you are ready to move more? Check out this website for reasons to get started.  

Another journey for me has been my emotional and mental health. I’m working on emotional wellness by reducing stress, counseling, and practicing mindfulness. Writing in my gratitude journal helps me appreciate life so much more. This simple practice can improve your health and happiness.

The final journey I’ll share is my transition from work life to retirement. I’ve worked since I was 5 years old. My first work memory was my dad asking me to fill the pop cooler at our little grocery store, Treber Grocery. I worked there until we sold the store after my dad’s death when I was 17 years old. This early work experience taught me the value of hard work, customer service and taking care of people. That philosophy has sustained me throughout my work career. I have tried to emulate some of my words of the year: strength, kindness, and balance. As I shift towards retirement or “rewirement” I know that this will be another journey – more free time, fewer work demands and reduced work stress. More time for personal reflection, travel and creative expression to name a few!

The National Institutes of Health has several Wellness Toolkits to help you get started on your Wellness Journey. What are you waiting for?

Your Journey awaits! Feel free to share in our comments about your wellness journey.

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

Reviewer: Susan Zies, Family and Consumer Sciences Educator, Ohio State University Extension, Wood County, zies.1@osu.edu

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Benefits of Being a Bird Nerd

Posted in Healthy People, Mindfulness, Uncategorized, tagged , , , , , , , , , , , on February 11, 2021| 5 Comments »

Last year, I transformed into a self-proclaimed bird nerd. The change started in the spring of 2020 when I started working from home because of COVID. I placed my desk next to a window and in April, I noticed a robin building a nest. Watching the robin sit on her nest for hours upon hours was fascinating and I was quickly hooked.

In May, bluebirds visited my suburban backyard for the first time and after putting up a bluebird house, we hosted the pair of bluebirds and their 3 adorable babies several weeks later. I was fascinated by the whole process, from the nesting, feeding, and successful fledging (developing wing feathers that are large enough for flight). I cheered the first day the babies flew out of their box and also experienced sadness when they left their house for good. My sorrow was quickly replaced with joy when a pair of Baltimore orioles passed through for a couple of days. I was enthralled watching the colorful birds eat the grape jelly I set out. Summer brought ruby-throated hummingbirds and warblers. This winter, I am enjoying a barred owl who lives nearby and occasionally graces me with his majestic presence.

Picture of a Barred Owl by Laura Stanton.
Barred Owl
Photo by Laura M. Stanton

Although the joy of birding happens right outside my window most days, whenever possible, I safely visit different habitats to expand the variety of birds to watch. Whether I am inside or outside, I notice so much more than just the birds. I notice positive changes happening within.

The benefits I have experienced from watching our feathered friends have been confirmed by research. Why is birding good for your health? Watching birds:

  • Promotes mindfulness. Mindfulness is paying attention on purpose, in the moment, and without judgment. Whether you are birding inside or out, you are in the “here and now” which has been shown to decrease stress, anxiety, and rumination, and improve attention, memory, and focus. In addition, mindfulness can reduce chronic pain.
  • Requires stealth and silence. Spending time in silence lowers blood pressure, increases blood flow, and enhances sleep. Silence can also be therapeutic for depression.
  • Encourages meditation. During meditation, you eliminate the “noise” in your mind, creating a sense of calm and peace that benefits your emotional well-being and your overall health.
  • Relies on your sense of sight and hearing. A study found that just listening to bird song contributes to perceived attention restoration and stress recovery. Click here to listen to a sample of common bird songs.
  • Prevents nature-deficit disorder, a phenomenon related to the growing disconnect between humans and the natural world. Americans, on average, spend approximately 90% of their time indoors.
  • Benefits your heart. Regular exposure to nature is associated with improvements in cardiovascular disease and longevity.
  • Stimulates a sense of gratitude, which is strongly and consistently associated with greater happiness.

Sources
Carter, S. (2016). Nature deficit disorder. Live Smart Ohio. Retrieved from https://livesmartohio.osu.edu/mind-and-body/carter-413osu-edu/nature-deficit-disorder   

Louv, R. (2008). Last Child in the Woods: Saving Our Children from Nature-Deficit Disorder. Algonquin Books: Chapel Hill, NC.

Powers-Barker, P. (2016). Introduction to mindfulness. Ohioline. Retrieved from
https://ohioline.osu.edu/factsheet/hyg-5243

Stanton, L. M. (2020). Barred Owl. JPEG file.

Stanton, L. M. (2020). Noises off: The benefits of silence. Live Smart Ohio. Retrieved from
https://livesmartohio.osu.edu/mind-and-body/stanton-60osu-edu/noises-off-the-benefit-of-silence

Written by Laura M. Stanton, Family and Consumer Sciences Educator, Ohio State University Extension, Warren County, stanton.60.osu.edu

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

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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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Two Lists: Gratitude and Loss

Posted in Healthy People, Healthy Relationships, tagged , , , , on April 13, 2020| 3 Comments »

A toddler sitting in the grass with plastic Easter eggs

Yesterday was Easter. Under normal circumstances, my family would gather at my grandparents house in observance of the holiday for an after-church lunch, and then an egg hunt for the little ones. This year was noticeably different. My husband and I watched a live-streaming church service from home and then ate lunch in our kitchen with our 1 year-old son. We did, however, take our son out for his first egg hunt! My grandparents watched from their porch while my husband and I helped our son find eggs they “hid” in their yard.

Reflecting on Easter 2020, I found the activity of naming gratitude and loss to be a helpful way to identify and process the various emotions I have experienced this season. We all have experienced loss this season, with some losses being bigger than others. Many have felt the impact of canceled vacations, sports seasons, concerts and other events. Some have lost loved ones. Family traditions and celebrations for holidays, birthdays, weddings and other events have been modified. It is normal and natural to experience grief associated with these losses. Naming your losses is a way to identify and validate the emotions you feel as you grieve.

Don’t stop with naming losses, however; take time to make a list of things for which you are grateful as well! Pairing a list of gratitude with your list of losses does not minimize the impact of your loss, and it can help you remain hopeful and optimistic during difficult times. Numerous studies have demonstrated the positive impact of gratitude practice on overall health, ability to cope with stress and outlook in general.

In my reflection regarding this holiday weekend, I took time to appreciate the opportunity I had to visit with my grandparents, even though it was a non-traditional visit. My son is happy and healthy, which is a true blessing.

What are you grateful for this season?

Written by: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County, lobb.3@osu.edu

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

Sources:

Griffin, B.R. (2020). Naming loss and gratitude with young people in these uncertain days. Fuller Youth Institute. https://fulleryouthinstitute.org/blog/naming-loss-and-gratitude-with-young-people

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

 

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Join me as I CALM Down for the Holidays!

Posted in Healthy People, Healthy Relationships, Mindfulness, tagged , , , , , , , on November 12, 2018| Leave a Comment »

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/calmpick18 .  You 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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Happy Birthday!

Posted in Healthy People, Healthy Relationships, tagged , , , on August 17, 2018| Leave a Comment »

Happy BirthdayWhen it comes to birthdays, people seem to have mixed emotions.  Kids look forward to turning a year older, counting down the days until their next birthday and often saying their age with the “and a half” added to it.  Children also look forward to their milestones – becoming a teenager, turning 16, then 18, then 21 – for various reasons.  Eventually, though, the years begin to pass more quickly and the birthdays seem to just keep coming.  As adults, some of us are happy to have our birthday come around again while many would prefer not to think about it.

When a birthday arrives, it may seem like any other day; you have to keep stopping to remember that the day is extra special.  Sometimes you might forget, remembering only when someone walks by you and says “Happy Birthday!”  Because I personally am prone to this tendency, years ago I started observing the week of my birthday and celebrating all week long.  By doing so, I am not forcing myself to cram all my excitement, thoughts, and feelings into a 24-hour period in which eight hours are spent sleeping.

I like my birthday and look forward to it every year. I always have!  How about you? How do you feel about your birthday?  If you’re in the camp that doesn’t like having a birthday and turning a year older, it may be helpful to focus on your birthday as a celebration of another year of life.  The American Cancer Society once had a campaign called “More Birthdays” in which they observed and celebrated years lived well to see a world with more birthdays.

youth-570881_640Taking a positive approach to birthdays in which you express gratitude for your health and life may actually improve your overall attitude and outlook in the days to come!  My close and oldest friend (not oldest in age, but the one I have known since first grade!) and I celebrated our 40th birthdays at a “getaway spa” in another state.  Since the “big ones” get fewer as we get older, we decided to celebrate the decade ones in style, or at least in our own style.  This year my friend and I have planned another “birthday trip” to celebrate turning “50”.

A study from the Journal of Personality and Social Psychology states highlighting time-based landmarks – such as birthdays – may help to motivate positive behavior change and promote success in future-oriented goals.  I started planning my “turning 50 years old” celebration when I was 47 “and a half”.  My plan was to be physically the strongest I have ever been come age 50, even stronger than when I played sports in high school.  I got myself a personal Pilate’s instructor who provided me with a mix of cardio and strength training, and thus I began my journey toward my 50th birthday.  When the day arrived, I had met my goal and made turning 50 years “old” feel like 50 years “young”.

Isn’t that the take away from birthdays – giving thanks and looking forward to celebrating our birth no matter how old we are or where we are in our life journey? Be grateful today for the chance to think about or plan another year. When your next birthday comes around, take advantage of the opportunity to hit the reset button and/or celebrate another year well lived.

Sources:

American Cancer Society (2008). Official Sponsor of Birthdays. http://relay.acsevents.org/site/PageServer?pagename=RFL_CA_Home_Birthdays

Harvard Health Publishing, Harvard Medical School. Giving Thanks Can Make You Happier. https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier

Peetz, J. & Wilson, A. E. (2013). The post-birthday world: Consequences of temporal landmarks for temporal self-appraisal and motivation. Journal of Personality and Social Psychology, 104(2), 249-266. http://psycnet.apa.org/record/2012-27895-001

Written by: Candace J. Heer, Family and Consumer Sciences Educator, Ohio State University Extension, Morrow County, heer.7@osu.edu.

Reviewed by: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County, lobb.3@osu.edu.

 

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