Feeds:
Posts
Comments

Posts Tagged ‘self-care’

It has been almost a year working from home. I look back on the year and have realized how much I have grown practicing self-care. I am going to be honest I can promote and share self-care practices, but it doesn’t come easy for this mom of four! Looking back on the first few weeks working from home learning all the technology, transitioning the kids to virtual schooling, I remember feeling scattered, unable to focus, nervous, and completely overwhelmed! These feelings made me even more frustrated because I am a working mother of four, and an educator. I take pride in my ability to be flexible and adaptable in any given situation. They now have a term for this feeling, pandemic paralysis, a loss of function or movement of your limbs or an emotional way, where you procrastinate, you can’t move, you can’t act, and you’re not doing the tasks that you need or have to do.

One day in the afternoon when I was feeling overwhelmed, all I could think of was a peanut butter and jelly sandwich. In our house a peanut butter and jelly sandwich is not the literal sandwich that you may be thinking of! I have 12 yr. old triplets and at one time I could hold all three of them in my lap. Since they have outgrown my lap we have come up with a ‘peanut butter and jelly sandwich’. I am the sticky peanut butter and two of them are the slices of bread and then we have the jelly on top! Feeling anxious, I stopped everything I was doing went and laid on my bed and said, “I need a peanut butter and jelly sandwich”, and they came running and we laid there with our legs and arms all intermingled. We giggled, smiled, and talked as we laid there all snuggled together. Afterward I felt so much better. I no longer felt anxious and was able to go back to working.

Did you know when you are hugged it relaxes muscles, increases circulation, and releases endorphins.  This can reduce tension and soothe aches and pains. Hugging increases levels of oxytocin, dopamine, and serotonin. These are the happy hormones that promote positive feelings like pleasure and happiness which boost our mood and relieves stress and anxiety. Research has shown that hugs can boost immunity, lower stress, increase self-esteem, and reduce depression.

The day I was feeling the need for a hug I had my children. But if you are feeling the need for a hug and have no one to hug, you can trick your brain and give yourself a hug.  By hugging yourself your brain will release the same hormones and you will have the benefits of a warm hug.

How To Hug Yourself:

  1. Wrap your arms around yourself. Bring your left arm across your chest and place your left hand on your right shoulder or upper arm. Bring your right arm across your chest, placing your hand on your left shoulder or upper arm. You can reverse the order, just find a position that is most comfortable for you.
  2. Give yourself a nice big squeeze. Press both arms into your body. Mimic the pressure that you feel when you get a reassuring bear hug.
  3. Hold for as long as necessary. Sometimes a quick hug is all you need, while other times you might want a lingering, gentle hug.

References:

Dunfee, L. (2019). Am I in Control or is My Stress? Live Healthy Live Well Blog, Ohio State University Extension.  Retrieved February 25, 2021 from https://livehealthyosu.com/2019/04/01/am-i-in-control-or-is-my-stress/

Carter, S. (2021). Overcoming Pandemic Paralysis. Live Healthy Live Well Blog, Ohio State University Extension.  Retrieved February 25, 2021 from https://livehealthyosu.com/2021/01/28/overcoming-pandemic-paralysis/

Lamburg, E., (2020). Health Benefits of Hugging, Backed By Science.  The Healthy. Retrieved February 25, 2021 from https://www.thehealthy.com/mental-health/benefits-of-hugging/

Ocklenburg Ph.D., S., (2018). 3 Surprising Ways Hugging Benefits Your Well-Being, Psychology Today.  Retrieved February 25, 2021 from https://www.psychologytoday.com/us/blog/the-asymmetric-brain/201812/3-surprising-ways-hugging-benefits-your-well-being

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

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

Read Full Post »