Feeds:
Posts
Comments

Posts Tagged ‘self care’

Self-Care for All of You

Posted in Healthy People, Healthy Relationships, tagged , , , , on September 28, 2023| Leave a Comment »

Self-care may be a regular part of your routine and conjure images of relaxing baths, dinner with friends, or your favorite workout routine. There may be a few parts of your body you are neglecting in your daily routines or care. Consider these other important parts when planning your self-care:

Teeth: maybe a regular dental check-up has fallen off your radar. This can happen! Make it a point to schedule a regular cleaning with your dental provider. Take time to ask questions and understand what is going on in your mouth to address issues that may have arisen.

Skin: regular cleaning and exfoliating skin can remove dead skin cells and open your pores. This helps your skin look and feel fresher. A yearly appointment with a dermatologist can help check for any problems and identify them as early as possible.

Eyes: Eye exams at every age are an important part of having strong vision. A regular exam with your eye doctor keeps your eyes disease-free and preserves your vision. Make an appointment today!

Hands: Your hands do a lot of work every day and deserve to have some extra care. Take some extra time this week to moisturize cracked skin on your hands, clip or file uneven fingernails, trim cuticles, and maybe even massage of hands and fingers.

Feet: Your hands work hard but so do your feet! Calluses and dead skin at the bottom of feet can lead to infection. Scrub your feet and trim those toenails. Find a spouse or friend and trade a foot massage to relieve some tension.

Muscles: Don’t forget about the inside of your body! Muscle soreness can be relieved with a quick massage or stretch. Studies show that massages may reduce stress, headaches, and insomnia while increasing happiness.

Ears: It may be time for your hearing check. According to the National Institute of Health, adults should have a hearing screen every 3-5 years and annually after the age of 60. This screening helps measure any hearing loss.

This fall find one area of your care you’ve been neglecting and make an appointment to up your self-care game!

Written by: Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension Miami County.

Reviewed by:  Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Washington County.

Sources:

Amy Marsolek, M.-C. (2022, July 20). Massage helps anxiety, depression. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/massage-for-depression-anxiety-and-stress#:~:text=Massage%20provides%20many%20emotional%20benefits,levels%20and%20feelings%20of%20anxiety.

Annual exams. The Skin Cancer Foundation. (2022, January 20). https://www.skincancer.org/early-detection/annual-exams/

Centers for Disease Control and Prevention. (2020, October 1). Keep an eye on your vision health. Centers for Disease Control and Prevention. https://www.cdc.gov/visionhealth/resources/features/keep-eye-on-vision-health.html

TriHealth. (n.d.). https://www.trihealth.com/dailyhealthwire/health-topics/speech-and-hearing/how-often-should-i-have-my-hearing-tested#:~:text=The%20American%20Speech%2DLanguage%2DHearing,Dr.

Read Full Post »

Winter Self-Care

Posted in Healthy People, Mindfulness, tagged , on November 28, 2022| Leave a Comment »

A bird on a snowy tree branch.

Winter is right around the corner. It is important to focus on yourself and your wellbeing. During the colder months it gets darker sooner resulting in people spending more time indoors with limited social and physical activity. Establishing a self-care routine is one way to reduce these issues and stressors.  

Self-care is the act of taking care of one’s mental, emotional, and physical well-being. You may be asking, “Why is self-care important?”. Self-care is a great way to relieve stress. Poor self-care can lead to poor health. The establishment of self-care lies in realizing your body’s needs.

It is important to create a self-care environment. Follow these tips to spruce up your environment.

  1. Buy candles, rooms sprays, or essential oils with scents that relax you.
  2. Select a mug or a cup that is comforting to you. Enjoy the moment with tea, coffee, or hot chocolate.
  3. Keep a stash of beauty and health products such as sugar scrubs, bath bombs, masks, and lotions.
  4. Keep comfort foods or baking items on hand to cook for those moments of culinary self-care.
  5. Keep coloring books, journals, and art supplies available so creative self-expression happens easily.
  6. Don’t forget to use the simple art of moving, stretching, and walking to awaken and soothe your body.

Self-care routines should be adapted and changed for different seasons. Self-care helps to keep us happy and healthy daily. Here are some tips for self-care during the winter months.  

  • Transition from summer routines to meet the needs of the winter months.
  • Bundle up with warm clothing.
  • Make the most of the sunlight to prevent Seasonal Affective Disease. Try opening your curtains, windows, or blinds to let in natural light.
  • Maintain a healthy and active lifestyle. Try including yoga, shoveling snow, and gyms to remain active during the winter months.
  • Try to keep a daily routine. A consistent sleep schedule is important.

Resources

Combs, S. (2022, February 3). Self-care tips in the winter months. Outreach Health. Retrieved November 15, 2022, from https://www.outreachhealth.com/2022/02/self-care-tips-in-the-winter-months/

Landgraf, B. (2022, February 2). The ultimate winter self-care guide. Carex. Retrieved November 15, 2022, from https://carex.com/blogs/resources/the-ultimate-winter-self-care-guide#step2

Sussex Publishers. (n.d.). Self-care tips during winter. Psychology Today. Retrieved November 15, 2022, from https://www.psychologytoday.com/us/blog/two-takes-depression/201912/self-care-tips-during-winter

Written by: Megan Taylor, FCS/4-H Educator, Ohio State University Extension, Union County, taylor.4411@osu.edu

Reviewed by: Mackenzie Mahon, 4-H and Family and Consumer Sciences Educator, OSU Extension Clermont County

Read Full Post »

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

Read Full Post »

Care for the Caregiver

Posted in Healthy People, Healthy Relationships, tagged , , , on February 4, 2021| 1 Comment »

When you hear the word caregiver, what image comes to mind? Maybe what you see is someone in your family, someone you work with, a friend, or even you.  The reality is approximately 25% of adults in the United States report being a caregiver to someone with a long-term illness or disability in the past 30 days. The caregiving role can look different for everyone. Some people feel that being a caregiver makes them feel good about themselves, has taught them new skills, and has strengthened their relationship with their loved one. However, many people find themselves in a caregiving role that has a negative impact on their financial health, physical health, and mental health. In fact, there is such a concern for caregivers that  The Centers for Disease Control and Prevention (CDC) refer to caregiving as a public health priority.

.

In addition to the health of the caregiver, these negative impacts can affect the care that is being given as well. Caregivers who experience compassion fatigue can feel hopeless, resentful, less patient, and lose empathy. They develop a negative view of their caregiving role. To be a good caregiver, you first need to care for yourself. One way to take care of yourself is to have a respite plan. The term respite means to have consistent breaks from your caregiving responsibilities. Respite care can be provided by family, friends, or outside agencies, and the services can range widely. In the January episode of the Healthy Aging Network , Dr. Teresa Young shares the following tips to get started with making a respite plan.

  1. Focus on Strengths – What are the things that have helped you make it through to this point. Is it that you are organized? Is it a sense of humor? Are you flexible?
  2. Determine the needs – Once you know your strengths, the next step is to determine what help you really need. Is it transportation? Could you use help with household chores? Do you just need time away?
  3. Be specific – Make sure to be specific when expressing needs.

For some who are already overwhelmed with responsibilities, the idea of seeking respite or creating a plan can feel like one more task that is added to their plate. Caregivers often lack a respite plan because they simply don’t know where to start. The Ohio State University Extension’s Caregiver Support Network is offering two free webinars on February 17th, 2021. The workshops are open to anyone and will focus on creating a respite plan, sharing caregiving experiences, and sharing resources. To register for the workshop, go to go.osu.edu/caregiver2021. To learn more about the Caregiver Support Network, please contact Laura Akgerman at akgerman.4@osu.edu.

Writer: Kathy Tutt, Extension Educator, Family and Consumer Sciences, Clark County, tutt.19@osu.edu

Reviewer: Emily Marrison, Extension Educator, Family and Consumer Sciences, Coshocton County, marrison.12@osu.edu

References:

The Centers for Disease Control and Prevention (2020) Caregiving for Family and Friends -A Public Health Issue https://www.cdc.gov/aging/caregiving/caregiver-brief.html accessed January 2021

Day, J., Anderson, R. Davis, L. (2014) Compassion Fatigue in Adult Daughter Caregivers of a Parent with Dementia, Issues in Mental Health Nursing, Vol 35, Issue 10

Schulz, R., Sherwood, P. (2008) Physical and Mental Health Effects of Family Caregiving. American Journal of Nursing, Sep: Vol 108, Issue 9, pgs. 23-27

Read Full Post »

Beating the Pandemic Blues

Posted in Healthy People, Healthy Relationships, Mindfulness, tagged , , , , , on August 31, 2020| 3 Comments »

As the world finds its way through the uncharted waters of this pandemic, you may find yourself navigating your own course. With stay-at-home orders, canceled events and limited gatherings, we are all experiencing isolation and loss on some level. Perhaps you have even suffered from depression at some point this year. You’re not alone.

Person sitting with hands folded, displaying stress symptoms

A mid-summer poll from the Kaiser Family Foundation reported over half of US adults indicated the pandemic has affected their mental health. According to the Centers for Disease Control and Prevention, the stress from pandemics can bring about these responses:

  • Fear and worry about health (your own and loved ones’)
  • Fear and worry about your job or finances
  • Concern about loss of support services you depend upon
  • Changes in sleeping or eating patterns
  • Inability to focus or concentrate
  • Decline of chronic health conditions
  • Increase of mental health problems
  • Increased use of tobacco, alcohol and other substances

With all of these stressful thoughts, it’s no wonder we may be feeling anxious, which can lead to depression. And while there is so much that is out of our control, there are some things we can do to take care of ourselves and those around us.

Cope with stress

  • Learn the facts about COVID-19. Just knowing the facts can reduce stress and help you feel more empowered.
  • Learn what to do if you are sick. The first step is to contact your healthcare professional.
  • Find out where to get treatment, support services and resources, including counseling or therapy (in person or through telehealth services).
  • Take a break from news and social media. Constantly hearing news of the pandemic adds to your stress.
  • Distract yourself from the stress of the pandemic by taking up a new hobby or something that adds purpose or joy to your life.
person walking on road near woods

Take care of yourself

Connect with others

  • Talk with people you trust about your feelings and concerns.
  • Connect with your community- or faith-based organizations. While social distancing measures are in place, consider connecting in different ways: online, social media, phone or mail.

This pandemic won’t last forever, even though it may feel endless at times. Until then, use these tips to take care of yourself and to live healthy AND well!

Sources:

The Centers for Disease Control and Prevention https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.html  

Robinson, L. and Smith, M. “Dealing with Depression During Coronavirus.” HelpGuide.org. Last updated: May 2020. https://www.helpguide.org/articles/depression/dealing-with-depression-during-coronavirus.htm

Panchal, N. et. al. “The Implications of COVID-19 for Mental Health and Substance Use.” The Kaiser Family Foundation. August 2020.  https://www.kff.org/coronavirus-covid-19/issue-brief/the-implications-of-covid-19-for-mental-health-and-substance-use/

Written by: Shannon Carter, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Fairfield County, carter.413@osu.edu.

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

Read Full Post »

Learning to Keep Calm

Posted in Healthy People, Healthy Relationships, Mindfulness, tagged , , , , , , on May 1, 2020| Leave a Comment »

How are you feeling today?  Are you overwhelmed, anxious or even feeling lost?   

You are not alone…

Try not to think about events of today, or tomorrow or the next month…only focus on this moment, right now. And in this moment, YOU have the power within to calm yourself with one small thought, touch, or breath. 

There are techniques you can use when you need a moment of calm that you can do anytime, anywhere with no special tools required. Two of my favorites include:

A Simple Touch

Human touch matters. Research shows that our body releases a hormone called, oxytocin, often referred to as the love hormone, when the skin is touched. Have you ever heard about the “20 Second Hug?” When hugged, the body releases oxytocin which provides us with a sense of security, soothes stressful emotions, and sends calm to our body. 

But what if you do not have someone near to hug? Then you can hug your dog or animal! Yes…oxytocin is produced from hugging and petting our animals too! And if you still don’t have anyone to hug there is more good news! Our body does not recognize if someone else is hugging you or you are hugging yourself!  Here’s how:

  • Cup your hands in your face and say “It’s going to be ok” or
  • Cross your arms and give yourself a hug and say “May I be strong.”
  • Put your hand over your heart and say “May I be safe.”

This may feel awkward at first, but the body responds to our self-compassion by physical touch from ourselves or others!  So… hug away when stressed

2. Just Breathing

The “4,7,8 Breath” also known as the tranquilizer or relaxing breath is one of my favorites, because it works! This is the “perfect, portable stress” reliever and can also be done anywhere, anytime, and no equipment needed.  Here’s how:

Steps to the 4, 7, 8 Breath:

  1. Completely exhale through your mouth making a WHOOSH noise.
  2. INHALE through your nose for a count of 4.
  3. HOLD your breath for a count of 7.
  4. EXHALE through your mouth making a WHOOSH sound, for a count of 8.

These 4 steps are considered one breath. Now inhale again and repeat the cycle three more times for a total of four breaths. It is a simple as that…and you are on your way to calm.  By practicing these remarkably simple and easy tools, you will learn to quickly and easily comfort yourself during times to stress.

Here is a fact sheet with these techniques all on one sheet which I hope you will use. Which technique do you think you will try when you need a moment of calm? Do you have any other favorite techniques to share?” I would love to hear from you.

Author: Shari Gallup, Family and Consumer Sciences Educator, OSU Extension Licking County, gallup.1@osu.edu

Reviewer: Shannon Carter, Family and Consumer Sciences Educator, OSU Extension Fairfield County, carter.413@osu.edu

Sources:

Embrace the 20 Second Hug for Better Health – https://enell.com/blogs/blog/embrace-the-20-second-hug-for-better-health

Hugs Heartfelt in More Ways Than One: Harvard Health – https://www.health.harvard.edu/newsletter_article/In_brief_Hugs_heartfelt_in_more_ways_than_one

Neff, Kristen – Self-Compassion – https://self-compassion.org/

Learning to Keep Calm fact sheet – https://licking.osu.edu/covid-19-resources

Video: Breathing 4,7,8 Breath – https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/

 

 

Read Full Post »

How Are You Holding Up?

Posted in Healthy People, tagged , , on March 26, 2020| 1 Comment »

I have officially made it through one week of working from home and I’m going to be honest with you: It feels like I’m stuck in the movie Groundhog’s Day with no end in sight. I have three small children under the age of eight that demand a lot of my time and energy. I’m trying to find a new routine for our family during the temporary stay at home order. Sometimes, I feel that what I’m doing seems mundane. There are times where I feel like a broken record, repeating the same phrases continually. I know that I have put myself on the backburner. I’m often exhausted after helping everyone else and I don’t have the strength to do anything for me. My mind and body have given me signs that I need to take time for myself, such as these signals:

  1. Nothing sounds fun anymore
  2. Wanting to eat “All the things”
  3. Feeling overwhelmed by little things
  4. Snapping at loved ones
  5. Wanting to hide in the bedroom… or bathroom… or closet…

I’m sure I’m not the only one who goes to the bathroom for a little peace and quiet. Those five signals are letting me know that I’m not taking care of myself. I feel guilty scheduling time for myself, but know I shouldn’t. Someone once explained it to me using this analogy:

When flying on an airplane they tell you that if the cabin pressure changes you must put your own air mask on first. Then, you help the others around you. This is no different for us, we need to take care of ourselves first so we can better help the ones around us.

I know I will be a stronger, healthier person if I take time to refuel and recharge. In no way, shape, or form can I take an hour every day or spend lots of money on self care. However, there are things I can do that just take a few minutes and require items I already have on hand. Implementing these small ideas and changes can make all the difference in the world:

a person meditating
  • Sit on a porch and watch the clouds go by
  • Call a friend just to chat and check-up on them-no agenda needed
  • Exercise. Go for a run, walk up a flight of steps or take a walk around the block.
  • Breathe. Take a few minutes to take some deep breaths and clear your mind.
  • Spend time with a pet
  • Read a book
  • Take a nap
  • Soak in the bathtub
  • Wake up 30 minutes before the rest of your house
  • Temporally unplug from electronic devices
  • Listen to positive, uplifting music
  • Mediate or pray

For additional ideas and resources check out Why “Me” Time Matters When It Comes to Your Happiness.

My challenge to myself is to make “me” time a priority and schedule my time everyday. I will hold myself to it just like I would any other meeting. I would love to hear what your “me” time consists of.

Written by: Amanda Bohlen, Extension Educator, Ohio State University Extension, Washington County.

Reviewed by:  Jenny Lobb, Extension Educator, Ohio State University Extension, Franklin County.

Sources:

Ebba, A. (2019, May 9). 5 Signs Your Brain and Body Are Begging for “Alone Time.” Retrieved from https://www.healthline.com/health/mental-health/time-for-alone-time#5

Shaw, G. (2015, September 4). A Women’s Guide to “Me” Time. Retrieved from https://www.webmd.com/women/guide/womans-guide-to-me-time#1https://www.healthline.com/health/mental-health/time-for-alone-time#4

Read Full Post »

Live Well With Depression

Posted in Healthy People, tagged , , , , , , , , , , , , , , , , , , on January 2, 2020| Leave a Comment »

depression

Depression is different for everyone.  Managing depression is challenging.  Often going to work, socializing with family and friends, or getting out of bed may feel like a struggle.  Here are some strategies to manage depression and live your best life:

  • Develop a Strong Support Groupsupport system
    • One of the most important things you can do for yourself is to create a strong social support. Stronger ties with family and friends are important.  Join a support group – online or join a group that meets in your area.
  • Reduce Stressstressed
    • When we are stressed, the body produces a hormone called cortisol. Cortisol is effective short-term as it helps to cope with what may be causing the stress in your life.   Long-term cortisol may result in elevated cortisol levels, which is linked to depression.  Keeping stress levels low will reduce cortisol levels and reduce your risk of depression.  Use stress-reducing techniques to overcome stress.
  • Improve Sleepsleep
    • Lack of sleep affects our moods. Recent studies find people with major depressive disorders experience sleep disturbances.  Often many find they cannot fall asleep and struggle to get out of bed in the morning.  Take charge of your sleep by avoiding caffeine at night, turning off electronics one hour before going to bed and if you read in bed use a dim light.
  • Eat wellmyplatedep
    • Choose good nutrition and take care of yourself. Improving your diet will be key to reducing your symptoms.   There is a link between essential nutrients that affect depression.  Zinc deficiency has shown in studies to increase symptoms of depression.  Good sources of zinc include meat, shellfish, legumes, nuts, dairy, eggs, whole grains and dark chocolate.
  • Stop Procrastinationproc
    • Set goals and deadlines to manage your time well. Establish short-term goals and be diligent to achieve the most important items first.
  • Try Something Newnew
    • A new hobby, exercise or meeting a friend for lunch will have an impact on your symptoms. Read the local newspaper in your area to see what is happening around you and join in the activity.
  • Be Kindbekind
    • Simple kindness is powerful. Hold a door open for someone, let someone cut in front of you in traffic or return the cart to the store are all ways to show kindness.
  • Tackle Your Daily Choreschore
    • Take control of your daily chores. Start small and work on one project.  Moving around and seeing your progress is uplifting.
  • Create a Wellness Toolkittoolbox
    • A wellness toolkit is a set of tools to use when you are feeling blue. Create your toolkit with things you like to do and is inspiring.  Listening to your favorite music, talk a walk with your dog, take a warm bath, read a good book or call a friend are a few ideas.

Take time for yourself daily.  Each day dedicate energy towards your appearance.  There is value to the theory, “when you look good, you feel good.”  Treat yourself well.

This year we are creating a Live Well series.  Join us each month, as we discuss Living Well.

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

Reviewed by:  Jenny Lobb, OSU Extension Educator, Franklin County.  lobb.3@osu.edu

Resources:

https://medlineplus.gov/depression.html

https://www.nami.org/learn-more/mental-health-conditions/depression

https://my.clevelandclinic.org/health/diseases/9290-depression

https://www.webmd.com/depression/features/natural-treatments#1

 

Read Full Post »

Take Time for Mental Health

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

When did you last take a vacation day?

I’m not asking when you last took a vacation; instead, when did you take a day off for yourself?

Sadly, over half of Americans end the year with unused vacation days, collectively sacrificing 662 million days off. The Project Time Off report found that compared to employees who use all of their vacation time, employees who end the year with unused vacation time are lower performers: they are less likely to have been promoted within the last year and less likely to have received a raise or bonus in the last three years. Furthermore, those who fail to use their vacation time report feeling more stressed than those who use all of their vacation time.

While I don’t always take vacations, about once a month I take a vacation day to spend time with my nephew. I call these days my mental health days. They provide me with a mental break from my work and allow me to spend time in a low stress environment. My nephew and I almost always spend time together outside, and we sometimes do activities together like coloring or reading story books. I find great joy in watching this little man explore the world around him!

A young boy playing outside in a play house

Playing “house” with my nephew

For me, these days are pre-planned. I believe that it’s important to take time for yourself to do activities that you enjoy to help prevent and cope with stress, and I try to practice that in my personal life. If this is a new concept to you, identify a few stress coping strategies you might use to take time for yourself when you need it, such as:

  • Spending time in nature
  • Working on a project in your home or yard
  • Doing yoga, tai chi or another physical activity
  • Pursuing a craft or hobby
  • Practicing mindfulness, gratitude or meditation

Additionally, you might find that you have days when it makes sense to use a sick day as a mental health day. Just as there are days when you find it better to call in sick to work than attempt to power through the day because you feel lousy physically, we all have days when anxiety and stress are too distracting to perform our best. When this is the case, go ahead and call off – and don’t feel guilty about doing so! If you had the flu, no one would blame you for calling off sick. Learn to prioritize your mental health as much as your physical health, and do what you need to do to take care of yourself.

 

Sources:

Heer, C. & Rini, J. (2016). Stress Coping Methods. Ohioline. https://ohioline.osu.edu/factsheet/hyg-5242

Morin, A. (2017). How to know when to take a mental health day. Psychology Today. https://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/201707/how-know-when-take-mental-health-day

Zillman, C. (2017) Americans are still terrible at taking vacations. Fortune. http://fortune.com/2017/05/23/vacation-time-americans-unused/

 

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

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

Read Full Post »