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Posts Tagged ‘Mindfullness’

The Best Gift to Give Yourself This Holiday Season

Posted in Healthy Relationships, tagged , , , , , , on November 30, 2022| Leave a Comment »

The holiday season is a magical time of year, yet for many, the holidays bring stress, anxiety, conflict and even heartache.   Often stress starts at Thanksgiving and runs through the New Year.    Holiday triggers, can create internal and external forces influencing our mind and body, creating stress and anxiety during the holiday season.    Give yourself the gift of a stress-free holiday by being aware of common holiday triggers and learning ways to cope with holiday stress.

 Be aware of these common holiday triggers:

  • Increased expectations:  Choosing which family member’s gatherings to attend after years of unresolved conflict and finding ways to dodge the uncomfortable conversations at the holiday table is stressful.  We often feel pressured to meet the expectations of others.
  • Financial strain:  Wanting to create the perfect holiday experience comes with a price tag that affects our finances often into the New Year.
  • Time management concerns:  Balancing work, family, friends, and additional commitments is more challenging than ever this time of year!
  • Eating concerns:  For those with any kind of negative relationship with food the holiday focus on food is triggering. The food pushers who do not take no for an answer when offering food is overwhelming.  Eat mindfully, have a game plan and if necessary, remind your family that your eating habits are not up for discussion.

Ways to Cope with Holiday Stress:

  • Connect with those you trust and are comfortable with.  A support system is always important, especially this time of year.
  • Practice empathy and compassion for yourself and others. Give yourself grace when you need it, remember everyone has their own struggles.
  • Try not to set unrealistic expectations of yourself.  Establish boundaries and do not be afraid to say no.  Create a holiday spending plan.
  • Set a schedule for shopping, cooking and holiday activities.  Make a to-do list helps visualize and manage your time.
  • Continue healthy habits.  It is alright to indulge in some of the holiday treats,  remember to keep your physical health a priority.
  • Adopt one or two mindful exercise that work for you (deep breathing, visualization, stretching).

Be kind to yourself this holiday.  Practice self-compassion.  Spend time with your favorite people, books, hobbies, movies and say “no” to anything that does not make you happier.    Have a wonderful stress-free holiday!

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

Reviewed by: Shari Gallup, Assistant Professor, Ohio State University Extension, Licking County, gallup.1@osu.edu

References:

Holiday Depression Triggers What Causes Holiday Blues? (webmd.com)

10 Common Holiday Stresses and How to Cope With Them | Psychology Today

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The Health Benefits of Keeping an Aquarium

Posted in Healthy People, Mindfulness, Uncategorized, tagged , , , on October 14, 2022| 1 Comment »

Picture of fish in Aquarium
Photo by Fahad AlAni on Pexels.com

Do you ever wonder why many doctors and dentists’ offices have an aquarium in their waiting areas? No, it’s not because doctors and dentists all happen to be hobbyists; it’s because there’s some evidence that aquariums have a calming effect and improve moods. Calm patients make easier patients, especially for a dentist! Aquariums have many potential health benefits including:

  • Improves mood
  • Reduces pain
  • Improves nutritional intake and body weight
  • Improves loneliness
  • Improves anxiety, relaxation and stress

One study found that increasing the amount and variety of fish in an aquarium was associated with greater reductions in heart rate, greater increases in self-reported mood, and higher interest. 

Aquariums can be expensive though depending on the type. They range from the inexpensive such as a simple bowl with goldfish to the most expensive option of a large saltwater aquarium with beautiful tropical fish, coral, and other sea creatures. There is also a brackish aquarium which contain fish and animals found in coastal rivers where there is mix of fresh and saltwater. Many pet stores can help you decide which might be the best option for you.

Depending on what you decide you will most likely need (besides the aquarium), lighting, a pump, a filter, a heating device (if tropical), rocks, gravel, and some cleaning equipment. If you go with saltwater, you will need a salt, a hydrometer, and possibly chemical testing equipment. Saltwater and brackish fish and sea creatures are also the most expensive and least hardy, but they are also colorful and interesting.

In any event, do some research if you think it might help you or your family become healthier!

Author: Dan Remley, MSPH, PhD. Associate Professor, Field Specialist, Food, Nutrition, and Wellness, Ohio State University Extension

Reviewed by: Susan Zies, Assistant Professor, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Wood County

Sources

Cracknell, D., White, M. P., Pahl, S., Nichols, W. J., & Depledge, M. H. (2016). Marine Biota and Psychological Well-Being: A Preliminary Examination of Dose–Response Effects in an Aquarium Setting. Environment and Behavior, 48(10), 1242–1269. https://doi.org/10.1177/0013916515597512

Clements H, Valentin S, Jenkins N, Rankin J, Baker JS, Gee N, Snellgrove D, Sloman K. The effects of interacting with fish in aquariums on human health and well-being: A systematic review. PLoS One. 2019 Jul 29;14(7):e0220524. doi: 10.1371/journal.pone.0220524. PMID: 31356652; PMCID: PMC6663029.

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You control your own weather

Posted in Healthy People, Mindfulness, tagged , , , , on January 18, 2022| Leave a Comment »

At a recent conference, the guest speaker said, “I have the power to change my own weather and so do you.” Meaning, we each have control over our emotional and behavioral reactions to our thoughts creating either a nice breezy day or a stormy day.  Let’s face it, we can’t stop every thought that pops into our heads.  However, we can pause and ask ourselves four things:

  • Is my thought rational or irrational?
  • What am I feeling because of this thought?
  • What is this feeling telling me about how I view this situation?
  • How do I want to react to this feeling?

It is through these questions that we have the power to change our own weather. Many times, we have created our own go-to pattern which results in stormy weather.

For example, someone cuts us off in traffic:

  • Thought: “What a jerk!” “They could hurt someone!”
  • Emotion: Anger and Fear
  • (Go-to) Reaction: Become irritable, yell, or worse, road rage!

Here is where we can choose to change our weather:

  • Thought: “What a jerk!” “They could hurt someone!”
    • Is my thought rational or irrational? We don’t know why they cut us off. Maybe they are on their way to an emergency and are distracted. Maybe we were in their blind spot (it has happened to all of us). Or maybe they are that bad of a driver.
    • NEW Thought: “WOW, that wasn’t any fun, but I am glad I have cat-like, smooth driving skills!”
  • Emotion: Anger and fear
    • What am I feeling because of this thought? The need for safety is at our core, hard-wired into each of us, think fight, flight, freeze response. Typically fear and anger arise when our safety is feeling threatened, so it wouldn’t be uncommon to identify anger as the emotional, and logical reaction, to this situation.
    • What is this feeling telling me about how I view this situation? This anger may be telling you that you feel afraid. It may also be some residual fear from a negative driving experience from your past and really doesn’t have to do with the current experience.
    • NEW Emotion: That was really scary, but I am OK.
  • Reaction: Become irritable, yell, or worse, road rage!
    • How do I want to react emotionally or physically? Becoming irritable, yelling at the other driver, or displaying road rage might immediately make us feel like we have taken corrective action, but in the long run, has it created stormy weather? Will this situation matter in 5 hours, 5 days or 5 weeks from now? Have we just endangered others because of our reaction?
    • NEW Reaction: I let it go and move on with the rest of my drive, thankful that I am safe.

WE do have the POWER to change our own weather, by choosing how we will react to our thoughts and emotions. Although it will take some practice to not rely on my “go-to” reactions, I think my future forecast is less ‘partly cloudy with a chance of rain’ and more ‘warm temperatures and sunshine!’  

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

Reviewed by: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County

Sources

Golden, B. (2021, March 20). Fear and Anger: Similarities, Differences, and Interaction. Psychology Today.  Retrieved on January 6, 2022, from https://www.psychologytoday.com/us/blog/overcoming-destructive-anger/202103/fear-and-anger-similarities-differences-and-interaction

Governors State University. (nd). Rational Vs. Irrational: The 3 Key Questions to Ask Yourself About Your Beliefs. Retrieved on January 6, 2022, from https://www.govst.edu/uploadedFiles/Academics/Colleges_and_Programs/CHHS/Departments/Addictions_Studies_and_Behavioral_Health/Recovery_Coaching_Rational_vs_Irrational_3_questions.pdf

Mayo Clinic. (2019, March 16). Cognitive Behavioral Therapy. Retrieved on January 6, 2022, from https://www.mayoclinic.org/tests-procedures/cognitive-behavioral-therapy/about/pac-20384610

Trauma Recovery. (nd). Fight, Flight, Freeze Responses. Manitoba Trauma Information and Education Centre, Retrieved on January 6, 2022, from https://trauma-recovery.ca/impact-effects-of-trauma/fight-flight-freeze-responses/

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Self-authenticity

Posted in Healthy People, Mindfulness, tagged , , on August 23, 2021| Leave a Comment »

Psychologist Carl Rogers believed that each of us have one basic motive in life: to self-actualize, meaning that our “ideal self” (who we would like to be) is congruent with our “self -image” (how we see ourselves). To achieve this balance, we must be living an authentic life.

What does it mean to live an authentic life?

According to Rogers’ theory, to live an authentic life, you must first understand what your beliefs and values are. Once you understand those core values, you maintain a balance by living according to those beliefs and values.

Authentic life = beliefs and values + actions and behaviors

It isn’t always about making waves, standing out in a crowd, or making sure you are unique or different; it is about being comfortable in your skin without worrying about how you compare to the rest of society.

There are health implications when we are living an authentic life. Those whose actions and behaviors are typically in line with their beliefs and values reap the benefits of feeling optimistic about life and tend to have positive self-esteem and an overall healthy psychological wellbeing. When we are out of sync, that is when life can become stressful, overwhelming, and discouraging.

To nurture self-authenticity, strive for the following:

  1. Awareness. The knowledge and acceptance that you are not just “one” thing (ex. extroverted versus introverted); rather you are multi-faceted with an understanding of your motives, emotions, strengths, weaknesses, dreams, goals, and aspirations.
  2. Unbiased Processing of Self-relevant Information. Objectively looking at our own positive and negative self-aspects, feelings, internal experiences, and private knowledge without denying the truth, distorting reality, or exaggerating (to create a more positive or favorable self-image).
  3. Behavior. Behaving according to our beliefs, values, preferences, and perceived needs rather than acting suitably to please society, obtain recognition or rewards, or to avoid punishment.
  4. Relational Orientation. Being yourself, open and honest in your actions and motives, in your relationships with others.

Further, you can practice these five things to help you live an authentic life:

  1. Openness to new experiences. Allow for ambiguity in situations and a willingness to view events without defensively distorting or censoring so that you can be on a path of growth.
  2. Mindful living. Living fully in the moment, being flexible and adaptable as you view life as fluid and ever changing.
  3. Going with your gut. Trust your inner experiences to guide your behaviors.
  4. Freedom. The choice about how to respond and feel about experiences is up to you.
  5. Creativity. Use creativity in your approach to living, rather than reverting to an established set of rules of behavior that might be restrictive.

If you really want to make a positive impact on your world, be you! Walk your own path, stay true to yourself, and embrace the differences in others. What a wonderful world to be authentically you!  

Sources:

Goldman, B. M., & Kernis, M. H. (2002). The role of authenticity in healthy psychological functioning and subjective well-being. Annals of the American Psychotherapy Association, 5(6), 18-20. https://psycnet.apa.org/record/2002-11420-003

Kernis, M. H. & Goldman, B. M. (2006). A multicomponent conceptualization of authenticity: Theory and Research. Advances in Experimental Social Psychology, 38.  https://depts.washington.edu/uwcssc/sites/default/files/hw00/d40/uwcssc/sites/default/files/The%20Authenticity%20Inventory.pdf

McLeod, S. (2008). Self-Concept. Simply Psychology. https://www.simplypsychology.org/self-concept.html#image

McLeod, S. (2014). Carl Rogers Theory. Simply Psychology. https://www.simplypsychology.org/carl-rogers.html

Wood, A. M., Linley, P. A., Maltby, J., Baliousis, M., & Joseph, S. (2008). The authentic personality: A theoretical and empirical conceptualization and the development of the Authenticity Scale. Journal of Counseling Psychology, 55, 385–399. https://doi.org/10.1037/0022-0167.55.3.385

Written by: Dr. Roseanne E. Scammahorn, Family and Consumer Sciences Educator, OSU Extension Darke County

Reviewed by: Jennifer Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County

Photo by Sharon McCutcheon on Unsplash

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