We all love the weekends- it is the time for fun! What did you do this past weekend that was fun? Did it bring a smile to your face? Are you counting the days until next weekend? We need daily fun in our lives. Fun provides many health benefits and makes life interesting. Having daily fun has a huge positive impact on our health and overall well-being. The benefits of laughter and fun include:
Reduced stress
Improved coping abilities
Boosted energy and work performance
Improved memory and concentration
Improved relationships
Improved sleep
Increased creativity
Here are ideas to add fun everyday into your life:
Get outdoors-take a walk, have a picnic with friends or family
Plan a fun night out- mini golf, karaoke, bowling, or dancing
Implement a weekly game night with family or friends
Visit a park
Enjoy an outdoor concert
Star gaze
Having fun is important. Start today to reduce stress, boost your energy level, improve productivity, and increase overall happiness by adding more fun into your daily schedule!
Written by: Beth Stefura, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Mahoning County, stefura.2@osu.edu
Reviewed by: Margaret Jenkins, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Clermont County, jenkins.188@osu.edu
When I wrote my blog Certainty in Uncertain Times in March, little did I know how many things would change over the next 8 months. I didn’t know I would still be working primarily from home, not see my colleagues for a year except on Zoom, all the conferences I attend would be virtual, do teaching mostly via Zoom, and despite it all, my family and I would be doing mostly well. It seems like yesterday I was packing things up from my office that I would need to work from home for a couple weeks.
While the changes have been difficult, I continue to focus on things I can control. My colleague wrote a blog in March about flattening the curve and my family has practiced the recommendations provided by the experts. Thankfully, our efforts have kept us healthy so far. While it has not been easy, we continue to focus on the reasons we choose to make these small sacrifices. We cannot control others, but we can do our part.
As challenging as it has been, there have been opportunities to grow my comfort zone. I have collaborated with colleagues from across the state to provide a variety of webinars, classes, and other projects. I have participated in professional development opportunities virtually, I have learned more about Zoom than I ever imagined I would, and I have embraced things (like Zoom) that I might never have.
As much as I have adapted and grown, it has not been all fun and games. I miss my co-workers, my colleagues, my participants, and my community partners. Not interacting with people face to face is hard for me and it has been the most difficult and stressful part of this entire situation.
OSU’s Chief Wellness Officer Bern Melnyk developed the acrostic COPE with COVID early in the pandemic to help people deal with stress:
Control the things that you can, not the things you can’t
Open up and share your feelings
Practice daily stress reduction tactics, including physical activity
Engage in mindfulness; be here now; worry will not help!
Count your blessings daily
Overturn negative thoughts to positive
Volunteer to help others
Identify helpful supports and resources
Do your part to prevent spread of the virus
Sun setting over the ocean
There are days when this is easier than others. The Mayo Clinic offers these tips to help increase resilience:
Get connected. Build strong, positive relationships with loved ones and friends to provide needed support and acceptance.
Make every day meaningful. Do something that gives you a sense of accomplishment and purpose.
Learn from experience. Think of how you’ve coped with hardships in the past. Consider skills and strategies that helped.
Remain hopeful. You can’t change the past, but you can always look toward the future.
Take care of yourself. Tend to your own needs and feelings. Participate in activities and hobbies you enjoy. Include physical activity. Get plenty of sleep. Eat a healthy diet. Practice stress management and relaxation techniques.
Be proactive. Don’t ignore your problems. Figure out what needs to be done, make a plan, and take action.
As we continue to deal with challenges and changes, we can look for positive ways to grow and move forward. While it may seem that it has been a long time and that it may never end, this too shall pass, eventually. This quote from Friedrich Nietzche sums up my feelings, “He who has a why to live for can bear almost any how.” I hope you can focus on your why to help you get through your how.
Written by: Misty Harmon, OSU Extension Educator, Perry County harmon.416@osu.edu
Reviewed by: Melissa J. Rupp, OSU Extension Educator, Fulton County rupp.26@osu.edu
“I am out of the office on vacation. I will be seeing national parks, family, friends, and the Rocky Mountains; I will not be seeing emails.”
And I left. For two whole weeks! It was glorious and much needed.
My daughters enjoying the North Rim of the Grand Canyon July 2020
According to research done by the U.S. Travel Association, Americans left 768 MILLION vacations days unused in 2018. That statistic surprised me given how often a friend, neighbor, or colleague says, “I need a vacation!” in conversation.
Allow me to persuade you on why you should use your vacation days:
Several studies have shown that taking time away from your job can have physical and psychological health benefits. People who use their vacation time have lower stress and less risk of heart disease.
You may be familiar with stress when it comes to your job. Vacation helps with that too! Stress contributes to heart disease and high blood pressure. Chronic exposure to the stress hormone cortisol can alter our brain structure. This can contribute to anxiety and depression. Time away from work can increase feelings of calm and relieve stress. This allows our brains to heal in ways it can’t when it is under pressure.
Physically, the benefits are positive too. For both men and women, the New York Times reported, taking a vacation every two years compared to every six will lessen the risk of coronary heart disease or heart attacks.
People who vacation also have a better outlook on life, and more motivation to achieve their goals. One study three days after vacation found subjects’ physical complaints, quality of sleep, and mood had improved as compared to before vacation found. These gains were still present five weeks later, especially in those who had more personal time and overall satisfaction during their vacation. Returning to work can increase mental focus, creativity, and productivity.
If you are thinking that your current budget or financial situation does not allow a vacation at this time, allow me to point out none of this research says WHERE or WHAT you have to do for these benefits. Those benefits are available when you take a break from work! A Caribbean island may sound relaxing, but there is plenty of relaxation to be found close to home. Recently the popularity of staycations has grown. You may be missing some great destinations right in your backyard. Stay close and get creative if you have to, just don’t add your vacation days to that 768 million.
Wherever your vacation takes you, we hope it is relaxing!
Author: Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension, Miami County, barton.345@osu.edu
Reviewer: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, bohlen.19@osu.edu
“Attitude is a little thing that makes a big difference.” Winston Churchill
As we move into the new year let’s think about the “Power of Positivity” and the role that it can have for a potentially wonderful year.
Did you know that positive people are more resilient, adaptive, innovative, healthy and engaged in their work? They have more successful relationships too. Positive people also have fewer colds, longer lives, more successful marriages, have fewer heart attacks, a higher pain tolerance, and even have more friends. Makes sense, who wants to spend hours with people who grouch and complain all the time? Of course, if the negative person is your mother, you can’t say I’m never spending time with you again.
A study from Michigan State University found that negative workers become more mentally fatigued and defensive. They are also less productive. Several studies have found that those negative workers may cost the US Economy $250 to $300 million per year in lost productivity. Research also finds that positive teams are more effective, efficient, and successful. They out perform other teams in work speed and quality.
My personal favorite positivity author is Jon Gordon. He combines research with messages that are easy to understand and make me think. He has a number of books that you can borrow from your local library, download on an e-reader, or purchase if you really like them. He also has free online video’s and newsletters. In one of his more recent newsletters he challenged readers to “Be Positively Contagious”. He states that emotions are contagious – so sincere smiles, kind words, and encouragement will spread through your home, workplace, school, or organization. While negativity can infect others. If you are having a negative day, think about taking a sick day for an attitude adjustment. In the same way you don’t want to infect others with the flu, why infect them with your negative attitude?
I challenge you as we move into the year to find ways to build your own positivity and encourage others to be more positive too. Possible tools include:
Accepting that change is part of life.
Trying the “No Complaining Rule” – Can you avoid complaining for even a day? Build to a week?
Use the “Tell Me Something Good” Technique – When family or friends are sharing, encourage them to tell you something good that happened and not focus on the negative.
Watching positive/humorous shows, movies, or videos that make you laugh.
Use affirming/positive self-talk.
Let go of things you can’t control.
Smile more, even a fake smile will reduce your heart rate and blood pressure!
“No matter what anyone tells you, words and ideas can change the world.” Tom Schulman
Writer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County.
Reviewer: Tammy Jones, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pike County.
Inhale. It means to breathe in. Slow or controlled breathing is often used to reduce heart rate, calm emotions, and lower stress. This controlled breathing technique has been around thousands of years in yoga, meditation, and other health practices. I saw this advice recently reminding me to inhale during this holiday season, and I loved it.
When I saw the admonition to inhale, I took it as a reminder to take it all in. That is the inhale; be purposeful in choosing what to take in and what to pass on. Our holiday schedule looked extra hectic this year with one daughter dancing in a professional nutcracker production, a new college student rejoining our family for her extended break, travel for work and a visit from my parents. I knew with all this I had to be extra careful about what I inhaled.
Taking that same definition of inhaling and applying it to our holiday busyness can be difficult. We are often rushing from event to event, and tackling a never-ending list of holiday fun. Advice is always easier to give than take in and follow. Several friends shared with me what they do to inhale the holidays. These can be simple, such as:
Spending a quiet morning before everyone is up, enjoying coffee and the Christmas tree and remembering why we celebrate the holiday. ~ Sarah
Making an effort to turn off the TV and put away phones so that family time can be enjoyed. ~ Amanda R.
Spending some quiet time and making sure to get quality sleep. ~ Jessica
Making an effort to start each day with an intention and not rushing out the door. ~ Amanda W.
Admiring a Christmas tree in the darkness and taking a moment to be grateful. ~ Lorrissa
Taking a few minutes after work to take some deep breaths, and reflect and center before joining family and evening activities. ~ Amanda B.
Other ideas included some simple planning to emphasize the events and traditions that matter most, such as:
Making a December bucket list of the most important activities and traditions and hanging it up for the family to see. This makes it easy to say, “This isn’t a priority for us” when things come up. ~ Becky
Make an effort and a plan to focus on small acts of kindness and simple holiday experiences. Leaving treats for a mail carrier, dancing to Christmas music, or driving around to look at lights, have these things planned out so they can be included and enjoyed. ~ Amber
Besides having a plan and making simple changes, prioritizing and self-care can help with your holiday inhale. Other ways to inhale include:
Reflect on what is important to your holiday celebrations. Realize that this may change over time. Thinking about what is most important will help you to be intentional when choosing how and who to spend your time with. It is hard to make your holiday meaningful if you don’t decide before the rush starts what gives it meaning.
Ask for help. Let your family know how they can support or help with holiday tasks and plans. Accept their offers to contribute. This will help involve them, as well as lighten your workload. This can also be a way to share traditions or teach skills with children and other family members.
Keep in mind the holiday season is a marathon, not a sprint. In other words, pace yourself. If adding an extra party or gift to your schedule causes you stress, then don’t. The parties, events, gifts that you do choose to participate in- inhale! Be present as you experience and participate in them.
Take care of yourself. Maintain a healthy lifestyle. Extra social gatherings can be fun, but do not compromise your physical, mental or financial wellness by doing too much. Acknowledge that you cannot do everything for everyone. Practice saying “no” without guilt.
Do not throw out your routine. Do your best to make healthy food choices, relax, exercise and get plenty of sleep. Sticking to your routines will help with your endurance and patience as you manage the holiday.
Most importantly, whatever you do this holiday season, enjoy the inhale!
Writer: Alisha Barton, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Miami County, barton.345@osu.edu
Reviewers: Lorrissa Dunfee, Family and Consumer Sciences Educator, Ohio State University Extension, Belmont County, Dunfee.54@osu.edu
Russo, M. A., Santarelli, D. M., & O’Rourke, D. (2017, December 1). The physiological effects of slow breathing in the healthy human. Retrieved from https://breathe.ersjournals.com/content/13/4/298.
July was a big month for me. After evaluating and reflecting on my personal wellness in a blog post in June, I decided it was time to act. Motivated in part by the meme pictured above, which I initially saw on a friend’s social media page, I knew it was time to stop making excuses for my lack of inactivity and re-invest in my personal well-being.
In June, I had identified coping with stress as a priority area for my overall wellness. I knew I needed to either resume an exercise routine (my former go-to method for coping with stress) or identify an alternative stress coping strategy. I decided to resume exercising, and I set a SMART goal for myself to re-establish a routine.
A SMART goal is specific, measurable, attainable, realistic and timely. My goal was to attend at least one fitness class for a week for a month. This goal was:
Specific – I stated what I wanted to accomplish.
Measurable – At the end of the month, I could tell whether
I had achieved my goal by looking at my fitness class attendance.
Attainable – Because I did not have a current routine
when I set this goal, I started small by challenging myself to attend just one
class a week.
Realistic – In setting this goal, I knew I had the
time and financial resources to attend fitness classes at a convenient location
for me.
Timely – My goal was for the coming month.
I am proud to say that I met my goal, and now I am working toward a new goal of attending two or more fitness classes each week this month!
Before setting and achieving this goal, I was not entirely inactive; I used resistance bands and my own body weight to do simple strength training exercises while at work, and I took walks around my neighborhood when I was able. But, according to the Physical Activity Guidelines for Americans, while some physical activity is better than none, engaging in moderate- to vigorous-intensity activity is key to experiencing substantial health benefits.
Regular moderate- to vigorous-intensity activity:
Reduces the risk of many adverse health outcomes
such as coronary heart disease, stroke, certain types of cancer, diabetes,
hypertension and Alzheimer’s disease; and
Promotes brain health by reducing anxiety and
depression risk while improving sleep quality and overall quality of life.
The guidelines state that the benefits of physical activity
generally outweigh the risk of adverse outcomes or injury. However, if you are
starting a new physical activity routine, make sure to choose types of activity
that are appropriate for your current fitness level, knowing that you can
increase your activity over time to meet your goals. If you have a chronic
condition and/or are unsure about the types and amounts of activity appropriate
for you, take time to consult with a health care provider before setting a goal
or beginning a routine.
Do you ever feel like you have too much to do and not enough time to get it all accomplished? If that sounds like “the story of your life,” you are certainly not alone!
A few months ago, I had the opportunity to attend a training in energy management offered by my employer. At the training, I learned that the average person’s energy capacity peaks around age 25 or 30, but demands on our time increase with age. Many of those demands are due to responsibilities we choose to take on, such as raising families and taking promotions at work. However, that doesn’t lessen the squeeze we feel trying to do more in less time. While we are unable to add more hours to the day no matter how hard we work, experts suggest that managing energy rather than time can help you feel more satisfied and less stressed in your life. It may also improve your physical, mental and social health, since we tend to sacrifice sleep, relationships, exercise, healthy eating and more when we feel caught up in the demands of day-to-day life.
To begin managing and maximizing your energy, see the infographic below to learn about the four different dimensions of energy and strategies you might use for improving each of them in your own life.
As you review the dimensions, take inventory of whether you are engaging in energy promoting or energydepleting behaviors in each realm. To maximize energy, you need to recharge yourself every time you expend a significant amount of your energy. This means incorporating energy promoting behaviors into your routine in place of any energy depleting behaviors that you regularly engage in, despite how hard it may seem to make a change. But, rather than viewing the change as “one more thing” you have to do, try to view the change as an investment in yourself. You might ask yourself the following reflection questions to identify realistic, attainable changes you could make:
Who or what is getting my energy?
Is my energy flow aligned with what I want or value in life?
If the answer to the second question is “no”, it might be time to make a change in the direction of your energy flow. Your life will feel more purposeful and meaningful when your energy flow aligns with your ultimate life goals and values. Take some time today to evaluate whether you are using your energy in a way that invigorates and revitalizes your whole self.
Written by: Jenny Lobb, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County, lobb.3@osu.edu
Reviewed by: Shannon Carter, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Fairfield County
2019 is here. January is the perfect time to focus on the creation of a simpler life. The hustle and bustle of the holidays is over, there are no outdoor chores such as yard work to worry about yet, and the cold weather allows us the opportunity to slow down and reflect. Imagine having more time to do the things you enjoy with less stress! Simplifying allows you to have more control of your life, reduces wasted time, incurs less stress, and increases opportunities for more happiness.
Learning to simplify your life can completely change your life for the better. We are all trying to manage life, work, finances, family, etc. This can be overwhelming and exhausting. Why not create a plan to simplify this year by choosing one or more of the following suggestions to begin with:
Simplify your Commitments
Look at your calendar. Is there an activity every single day? Reevaluate these activities, based on their value and reduce them.
Simplify your Shopping
If you are overspending due to impulse shopping, create a shopping list and stick to it.
Simplify your Entertainment
There are hundreds of channels to choose from as well as websites, podcasts, YouTube channels, and video games. Make it a priority to spend at least some of your time detached from technology. Do you really want to look back on 2019 and know that your biggest accomplishment for the year was how many shows you binge-watched??
Simplify your gadgets
We all have an abundance of gadgets, cleaning supplies and digital services. Downsize and use what you determine is absolutely needed. Only use one type of calendar for schedules.
Simplify your budget
Reduce expenses, create a spending plan, and stop unnecessary spending.
Simplify your health
Eat healthy food
Get enough sleep
Exercise
Get outside every day
Drink plenty of water
Reduce intake of sugar/junk food
Reduce stress
Organize one section of your home
Choose one area of your home or workspace to organize. It will make a huge impact on your peace of mind every time you enter it to see the clutter and possessions reduced.
Enjoy 2019!
Written by: Beth Stefura, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Mahoning County, stefura.2@osu.edu
Reviewed by: Donna Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Erie County, green.308@osu.edu
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.
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
I enjoy walking during my lunchtime. When I do, this break away from my desk refreshes me. It helps me re-focus as I breathe in the fresh air and take a few minutes to get out of the “work mode”.
A few weeks ago, while crossing the railroad tracks behind my office, I noticed that someone ran through the railroad crossing bar in their haste to “beat the train”. I see this happen every few weeks – someone hears the signal that a train is approaching; they speed up and try to get through the tracks before the cross bar comes down. It always surprises me that we are in such a hurry that we would risk our lives to save a few minutes.
As my picture shows, the person made it through without being hit by a train but they damaged the safety bar at this railroad crossing – I’m sure their car was also damaged. We called the number of the RR company and the sheriff to report this violation.
I saw another example of stress, haste and anxiety during my morning commute this week. While at a red light, I glanced over at the driver beside me. She covered her face/eyes with her hands as she realized something that she remembered she needed to do. She pulled into a place of business to text, turn around or get re-focused. I was happy she decided to pull over and handle the situation she faced. This was a safe solution to her dilemma.
Why is this important? In the frantic pace of our lives, we make quick and impulsive decisions that may affect many lives in a negative way. Check out these stats from the National Highway Traffic Safety Administration (NHTSA) at U.S. Department of Transportation:
Three out of four crashes occur within 25 miles of a motorist’s home. Fifty percent of all crashes occur within five miles of home.
A calculation of NHTSA statistics on the rate of deaths per collision in vehicle/vehicle crashes versus the Federal Railroad Administration statistics of deaths per collision in vehicle/train crashes reveals:
A motorist is almost 20 times more likely to die in a crash involving a train than in a collision involving another motor vehicle.
What can you do to pause the hectic pace of your life?
Practice a savoring walk where you avoid distractions and focus on your surroundings.
As my picture shows, the person made it through without being hit by a train but they damaged the safety bar at this railroad crossing – I’m sure their car was also damaged. We called the number of the RR company and the sheriff to report this violation.
Live Healthy Live Well 