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Posts Tagged ‘relaxation’

Stress Awareness- The Basics

Posted in Healthy People, Healthy Relationships, Mindfulness, Uncategorized, tagged , , , on April 4, 2023| 1 Comment »

letter blocks that spell the word stress

For the past 31 years, the month of April has been recognized and promoted as Stress Awareness Month. Health professionals had noticed that there is a correlation between stress and the wellbeing of the body, mind, and on our behaviors. Stress can affect the body negatively with symptoms such as headaches, upset stomach, anxiety, constant worrying, substance abuse and having angry outbursts.

Stress can be positive or negative. Positive (eustress) stress happens when you are trying to meet a deadline or preparing to take a test, it can improve your focus and motivation. Examples of positive stress could also be getting married or having your first child. Negative (distress) stress happens when certain situations overwhelm our ability to cope. Negative stress can result from financial worries, illness, or having high expectations in the workplace. The problem with stress is when the small, manageable amounts start to build up on each other to create big problems, which can affect your health. A few different techniques that may help with decreasing stress levels are:

a green cup filled with coffee and words for journaling and a pen
  • Journaling– Track your stress and how you reacted and coped with it.
  • Healthy lifestyle- Eating healthy while also getting in regular amounts of sleep and exercise.
  • Relaxation techniques- Practice methods such as meditation, deep breathing, yoga, or getting a massage.
  • Setting time aside- Finding the time within your day to “simplify” and enjoy the little things.
  • Healthy relationships– Continue to build and strengthen interpersonal connections that will have a positive impact in your life.

Don’t let stress continue to negatively impact your body, mind, or behaviors. Start using stress relief techniques to help manage the stress in your life.

References

Healthy Lifestyle: Stress Management. Mayo Clinic, Published 3/24/2021. Accessed 3/4/2023. Stress symptoms: Effects on your body and behavior – Mayo Clinic

What is stress? My Brain Co. Published 11/21/2019. Accessed 3/5/2023. What Is Stress? Positive vs. Negative | Fight or Flight | Resilience (mybrainco.com)

Ohio State University Extension (2015) Have you tried “Journaling” your Stressors?? at Have you tried “Journaling” your Stressors?? | Live Healthy Live Well (livehealthyosu.com)

Ohio State University Extension (2012) S.I.M.P.L.I.F.Y- In Recognition of Stress Awareness at S.I.M.P.L.I.F.Y. – In Recognition of Stress Awareness | Live Healthy Live Well (livehealthyosu.com)

Bilodeau, K. Fostering Healthy Relationships. Harvard Health Publishing. Published 7/1/2021. Accessed 3/6/2023. Fostering healthy relationships – Harvard Health

Written by : Amy Cleland, BGSU Dietetic Intern working with Wood County Extension and Susan Zies, Extension Educator, FCS, Wood County

Reviewed by: Casey Bishop, MACP, Paulding County Extension Educator, FCS

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Spring Cleaning from the Inside Out

Posted in Healthy People, Mindfulness, tagged , , , on May 6, 2021| Leave a Comment »

Anyone else love saying good-bye to winter?  Warm spring days with the sunshine on my face, birds chirping, the smell of the flowers blooming, and a walk outside are some of my favorite times.  I also love the rainy spring days, the rainbows, and curling up with a good book listening to the rain on the roof.  Spring cleaning is also an important part of these longer days.  Whether it is planting flowers, organizing closets, or purging, there is always a sense of accomplishment as I re-order my corner of the world.

In November 2019, I began a “spring cleaning” journey for my physical and mental health.  I wanted to share with you some research and tips that have helped me as I have worked to bring the new-ness of spring into my daily life no matter the actual season.

THROW OUT THE TRASH. Be kind to yourself.  This may sound like a no-brainer, but it is not.  Over the last few years, I noticed myself becoming more and more critical and more and more judgmental, and not just to those around me.  I had become my own worst critic and was very unkind to those around me.  I am learning to be kind to myself and I am stepping back when the actions of others don’t make sense to me. Learning to be kind includes practicing positive self-talk, forgiveness, and taking it slow on a personal level.  Positive self-talk helps reduce stress, boosts confidence, and helps with relationships. I am trying to stop trash-talking myself. And for those around me, I am learning to ease off on the pressure I am creating for them to also fit in to a perfect mold. I am remembering to tell myself daily something I learned in middle school, “I am a very special and worthwhile person, and I deserve the very best”.

OUT THE JUNK AND IN WITH THE NEW. Let your breath help you to breathe in the good and breathe out the old. Our bodies are so amazing– we breathe even when we are not intentional about it. Yet, when I take moments each day to stop and slow my breathing and to let myself just be, my world reorders itself in to chunks I can handle. My self-care spring-cleaning has opened my eyes to the clutter I carry in my mind. I am learning that the past should stay in the past, I cannot change it.  The future has not happened, I cannot change it.  So now I am trying to live each moment of today being fully present and enjoying each moment.  My presence in a moment is my gift to me and those I am with.  When I feel my thoughts drifting to places that are cluttered, I stop and I breathe slowly in and out for 20-30 seconds. Controlled breathing can lower blood pressure, improve immune systems, increase physical energy, and increase feelings of calm and wellbeing.

FRESHENING UP THE SPACE. Add something that you need to your day—something that makes your heart sing.  As I began this reset of myself, I realized that I had stopped really listening to my body and to what I needed to be healthy. I am eating healthier and listening to how my body responds when I eat too many foods with carbs or sugars. For me, I become sluggish and angry.  I am exercising more regularly—yoga, walking, ZUMBA, stretching, and not sitting at my desk all day long. I am wearing more sparkles and colors and finding ways to look at myself with new eyes. I am listening to the music I enjoy. I am talking with my friends. I am opening up to the joy of the world around me. I am finding more gratitude.

I hope you are able to let the showers and sunshine of spring help you to find a space for rejuvenation and rest.  You are worth every second you spend in spring cleaning your personal and internal spaces.

Written by: Jami Dellifield, Ohio State University Extension, Family and Consumer Sciences Educator, Hardin County

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

Resources:

Mead, E. (2021, February 18). What is Positive Self-Talk? (Incl. Examples). PositivePsychology.com. https://positivepsychology.com/positive-self-talk/

Publishing, H. H. (202AD, July 6). Relaxation techniques: Breath control helps quell errant stress response. Harvard Health. https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response

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Ground Yourself Grateful – Using Yoga to Cultivate Calm

Posted in Healthy People, tagged , , , , , , on December 31, 2018| Leave a Comment »

I hope that you enjoy this blog post written by Ashley Barto, a dietetic intern at The Ohio State University. She shares her insights about yoga and relaxation.

The holidays are over for many of us. If not, they will be in the next few weeks. Are you hoping to be more “calm” in the New Year? If so, now is a great time to explore calming practices including breathing and yoga. My favorite way to stay grounded and grateful during this busy season is through Yoga. Let’s focus on two of the main parts of Yoga: physical poses and breathing. Use these techniques to help you regroup and stay grounded when chaos ensues. Yoga is for everybody and every body. It doesn’t require anything more than your own body and mind to incorporate yoga both on and off the mat.

Let’s start with the breath. For a long time, breathing has been connected to the relaxation response. This means that our breath is closely linked with the fight-or-flight response our body experiences while under stress. We can help to control our body’s response by taking control of our breathing. Slow, deep breaths help to shift our nervous system from a high stress response to one of control and calm. While there are many different types of breathing techniques, “Square Breathing” is an easy one that can be practiced anywhere. Start by inhaling for a count of 4, holding for 4, slowing exhaling for 4, and holding again for 4. Repeat this as many times as you like until you feel a greater sense of calm.

Yoga Pose

Mountain Pose

When you want to take your calming practice a step further, you can incorporate some simple yoga poses into your day. Typically, calming poses are ones that involve strong contact with the floor or ground – with your feet, legs, or even back. Even sitting in a chair with your feet on the floor is considering grounding. Standing poses such as “Mountain Pose” can be done anywhere and requires no more space than the spot you are standing on. The biggest thing to focus on is making contact with the floor and the four points of your feet.

Turning inward is another practice that helps to calm the mind. In yoga, one of the ways we do this is by folding forward. You can do this while you are standing, seated on the floor, or even in a chair. If your hamstrings feel particularly tight, simply take a modification of bending your knees so your stomach can make contact with your thighs. Another option if you are in a chair is to place a pillow on your lap.

Picture of Calm - rocks and flower

Focus on Calm

Finding just a few moments of quiet for some deep breathing or simple yoga moves can make all the difference in your mindset. Help keep your calm with these techniques and let us know if you’ve tried them!

 

 

Sources:

Harvard University; April 2018

https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response

Sengupta P. Health Impacts of Yoga and Pranayama: A State-of-the-Art Review. Int J Prev Med. 2012;3(7):444-458.

https://kripalu.org/resources/benefits-forward-bends

https://kripalu.org/resources/get-grounded-mountain-pose

Written by: Ashley Barto, Dietetic Intern, Ohio State University, barto.21@osu.edu

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

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

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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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New Year’s Reflections – 41 years later

Posted in Healthy Relationships, tagged , , , , , , on January 1, 2015| Leave a Comment »

Branson Treber Jr. Life is short, sometimes shorter than we think. Forty one years ago this New Year’s Eve, my father died at age 52 of a heart attack. This was especially traumatic for me; I was a 17-year-old senior in high school. As you can imagine, it was a difficult time for my mom, sisters and grandmother.

Every New Year’s Eve, I remember my father’s passing and take time to reflect on the past year. It is a good time to let old grudges go and reflect on the positives in your life. This tough life lesson helped me realize that life is short, and we should do our best to be optimistic and positive even during tough times.

As we begin 2015, perhaps you will decide to “forgive” an experience that is holding you captive. According to WebMD, http://www.webmd.com/mental-health/features/forgive-forget you may receive health benefits by forgiving the person such as lowered blood pressure, a stronger immune system and reduction in stress hormones.

Charlotte vanOyen Witvliet, PhD, associate professor of psychology at Hope College states that “Forgiveness does not involve a literal forgetting. Forgiveness involves remembering graciously. The forgiver remembers the true though painful parts, but without the embellishment of angry adjectives and adverbs that stir up contempt.”

Here are some tips to help you let go of past hurts. These tips are from Frederic Luskin, PhD, of the Stanford Forgiveness Project.
• Start a “gratitude journal” or write down one thing each day that you are grateful for. It is fine to start with small things that you are grateful for – you may find this practice helps you focus on all the positives in your life.
• Practice stress reduction techniques such as deep breathing, relaxation, yoga, or meditation. These practices may help you reduce your stress levels and develop a calmer attitude.
• Can you “rewrite” the story so that it is framed in a more positive light? This practice sometimes helps us move forward on our forgiveness journey.

Other things that may help you in the New Year include reconnecting with old friends or family members. Write that letter or thank you note to someone you have been meaning to contact. Write in a journal the positives from the past year. Reflect on the highlights and milestones. Each year, write down these milestones for your child, parent, family or friend. Your family will appreciate that you took the time to write about these precious memories.

Want more ideas for 2015? Check out this website for timely tips and suggestions: http://greatergood.berkeley.edu/

Sources:
Valeo, T., Reviewer Cynthia Dennison Haines, MD retrieved from: http://www.webmd.com/mental-health/features/forgive-forget
Greater Good: The Science of a Meaningful Life, University of California at Berkeley http://greatergood.berkeley.edu/

Writer: Michelle Treber, Family and Consumer Sciences Educator, Pickaway County, Heart of Ohio EERA, treber.1@osu.edu

Reviewer: Patricia Brinkman, Family and Consumer Sciences Educator, Fayette County, brinkman.93@osu.edu

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Don’t let STRESS get the best of you!

Posted in Healthy People, tagged , , , , , , , , , , , , , , , on October 13, 2014| 1 Comment »

Autumn

Stress often gets a bad rap. In small doses, stress serves as a motivator to get things done.  It also gives us the ability to run faster and think more quickly when facing an emergency. Yet, if you’re constantly running in emergency mode, your mind and body pay the price.

Protect yourself by recognizing the signs and symptoms of stress and taking steps to reduce its harmful effects. Long-term exposure to stress can lead to serious health problems. Chronic stress disrupts nearly every system in your body. It can raise blood pressure, suppress the immune system, increase the risk of heart attack and stroke, and speed up the aging process.

Many health problems are caused or exacerbated by stress, including:

  • Pain of any kind
  • Heart disease
  • Digestive problems
  • Sleep problems
  • Depression
  • Weight issues
  • Autoimmune disease
  • Skin conditions, such as eczema

Managing stress is about taking control and taking charge. Take charge of your emotions, thoughts, schedule, and your environment.  Strengthening your physical health will help you cope with the symptoms of stress.

There are a number of techniques that are useful to reduce stress. Here are a few of these ideas:

  • Set aside relaxation time
  • Exercise regularly
  • Eat a healthy diet
  • Get plenty of sleep

Find something that calms you and get in the right mindset to face these challenges. Managing your stress will bring balance to your life.  While we may not be able to control all the stressors in our lives, we can change how we react to them!

Writer: Beth Stefura, MEd., RD, LD, Extension Educator, Family and Consumer Sciences, Mahoning County.

Reviewer: Liz Smith, M.S. RDN,LD, NE Regional Program Specialist, SNAP-Ed

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Parents: Find Your Oxygen

Posted in Healthy Relationships, tagged , , on October 9, 2014| Leave a Comment »

parent-autumnWhen sitting on an airplane, waiting for take-off, have you ever put much thought into why flight attendants instruct parents travelling with young children to put their oxygen mask first before putting it on their small children?

Quite simply, in order to effectively care for a child in this situation, the adult must take the steps to care for themselves first. Without taking care of yourself, it is difficult to be able to be helpful to your child travelling with you. It’s easy to see this connection related to travelling on a plane, but truth is, parents need to take time to care for themselves on a regular basis. In fact in order to have the energy to take care of all our child’s needs and desires, we need to make sure that we are also taking care of ourselves.

With the many demands on our time, parents often find it difficult to take care of ourselves. We may sacrifice our needs for the sake of time, energy and money. However, practicing self-care is actually very important to becoming an effective parent. Not only does our body need the care to be healthier, but we have to be thoughtful about the unhealthy behaviors being demonstrated to our children. Self-care includes the simple things like getting enough sleep and eating healthy meals, as well as meeting our emotional, social, psychological, creative and spiritual needs.

 

Some examples of self-care include:

  • Eating regularly in healthy ways
  • Getting enough exercise
  • Sleeping enough
  • Getting away from the phone, email, TV
  • Spending time with friends
  • Expressing emotions
  • Cuddling and kissing someone you care about
  • Saying no to extra responsibilities
  • Giving yourself quiet time for self-reflection
  • Writing in a journal
  • Enjoying a hobby

As parents we, at times feel pressured to give so much to our children. It is not easy to reorganize the way things are prioritized in our hectic lives. It is important to remember that taking care of yourself is not neglecting your child’s needs. So just like on the airplane, don’t forget to grab our oxygen masks first.

 

Written by: Kathy Green, Family and Consumer Sciences Educator, Ohio State University, Butler County, Miami Valley EERA

Reviewed by: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University, Pickaway County, Heart of Ohio EERA

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Music to My Health

Posted in Healthy People, tagged , , , , , , , , , , , , on August 8, 2014| Leave a Comment »

Why do you listen to music? Take a moment to think about where you are at, what you are doing or how you are feeling when you choose to play music.
People listen to music:
• for a boost and to relieve stress
• to keep them awake during a long car journey
• to help them relax or fall asleep
• to soothe their baby
• to dance with their children or family
• to break up the work day
• to run faster
• to deal with a break up
• to influence their creativity

While we know music helps us daily to accomplish tasks, change our moods, deal with problems, relax, exercise and even celebrate – it can also be a therapy.

Music and rhythmic sounds have been used as healing powers for centuries throughout the world. It is only recently that modern physicians have rediscovered how music can help emotional and physical health and wellness through music therapy. Through music’s rhythm, order and predictability, it can help people express themselves and improve speech, walk, and move better, and improve memory. Music therapy can also help relieve pain, anxiety and long term illnesses (cancer, stroke, heart disease, respiratory conditions) or help with a progressive disease such as Parkinson’s.

Research has also shown that:

  • Music helps the brain produce a calming substance and slow down your body when it’s overactive.
  • Listening to music can have a real effect on various parts of the brain such as memory and vision.
  • Music really can change our mood and even help us concentrate.
  • While listening to music, patients’ blood pressures and heart rates became more stable.
  • Listening to pleasurable music is good for your heart because it can produce ‘musical chills’ which trigger the release of the feel-good chemical dopamine.

Even though the science of music therapy is still in the early stages it has shown to have a significant positive impact on our health and well being.

Ah, the healing power of music – that’s music to my health – and your health too!

Graceland gate

Writer: Candace J. Heer, Family and Consumer Sciences Educator, Ohio State University Extension, Morrow County, Heart of Ohio EERA, heer.7@osu.edu

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

Sources:

http://www.webmd.com/balance/rm-quiz-health-benefits-music

http://www.webmd.com/balance/music-therapy

http://www.mayoclinic.org/diseases-conditions/cancer/expert-blog/cancer-and-music/bgp-20056417

http://www.netdoctor.co.uk/healthy-living/wellbeing/health-benefits-of-music.htm

Photo credits:

Stocking around – http:///www.freeimages.com/photo/522119

graceland memphis tennessee gates musical notes –

http://pixabay.com/en/graceland-memphis-tennessee-gates-395039

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