Taking Care of You: Body, Mind, Spirit
- 1. Taking Care of You Body Mind Spirit By Molly Vetter-Smith & Linda Rellergert
- 3. Setting your stuff aside
- 7. B-R-E-A-T-H-E 1, 2, 3…
- 8. Relationship between Stress & Lifestyle Behaviors
- 9. Program Goals Improve participants’…. 1) ability to manage their stress (life challenges) 2) health behaviors--including all dimensions: physical, mental, social, & spiritual
- 10. Iceberg of Health You at this moment Environment Physical Health Culture Mental Social Health Health Spirit Health Adapted from Wellness Workbook by John Travis & Regina Sara Ryan
- 11. Background of Program • Mindfulness concepts and strategies from… – Mindfulness-Based Stress Reduction (MBSR) program—Full Catastrophe Living by Kabat-Zinn • Positive psychology concepts and strategies from…. – How of Happiness by Lyubormisky – Happiness and Health by Foster, Hicks & Seda • Wellness concepts from: – Wellness Workbook by Travis & Ryan – Bill Hettler’s Six Dimensions of wellness – Seeking Your Healthy Balance by Tubesing & Tubesing • Experience from…working with rural audiences through Extension
- 12. Adaptations to MBSR – Modified terminology – Shorter class sessions – Very short amount of time doing “meditation” exercises – Emphasized very practical strategies easily incorporated into everyday life – Integrated many positive psychology strategies – Added wellness concepts
- 13. Program Format • 8 weekly sessions • One–hour sessions • Experiential in nature – Participants try out strategies • Discussion time • Mini-lectures with visuals
- 14. Pilot Program Evaluation • 7 Regional Extension Specialists • 18 classes taught over 1 yr • 222 program completers • 83% completion rate!!
- 15. Demographics of Pilot Program Participants • Gender: 88% female • Age: – 60% age 45-64 – 30% aged 25-45 • Ethnicity: 94% Caucasian • Education: 86% at least some college
- 16. Pilot Program Evaluation • Collected data: • Pre-program • Post-program • 3 months following program • Comparison group= exercise program • Surveys used: • Perceived stress levels (PSS by Cohen) • Health Promoting Lifestyle behaviors (HPLP II by Walker)
- 17. Health Promoting Lifestyle Profile II • Nutrition • Physical activity • Stress management • Spiritual growth • Health responsibility • Social health
- 18. Stress Levels
- 19. Health Promoting Lifestyle Behaviors
- 23. Spiritual Health Thoughts & Behaviors
- 25. Summary of Research Results • Taking Care of You participants significantly improved: – Stress Levels – Nutrition behaviors – Health responsibility behaviors – Spiritual health thoughts and behaviors – Stress management behaviors Physical activity behaviors…
- 26. Key Program Concepts & Strategies
- 28. Triangle of Awareness Body Sensations Thoughts Feelings Adapted from (1) Full Catastrophe Living by Kabat-Zinn. (2) Mindfulness-Based Cognitive Therapy for Depression by Segal, Williams & Teasdale.
- 29. Group Sharing How does stress affect you? -Body sensations? Thoughts? Feelings/emotions?
- 30. Respond versus React
- 31. Responding versus Reacting External Stressors YOU React Respond Fight, Flight or Freeze Awareness Internal Stressors Stress Reaction Stress Response hhhh hh Stress hormones Slight response in blood pressure stress hormones pulse rate digestion Adapted from Full Catastrophe Living by Kabat-Zinn
- 32. Reacting versus Responding Negative Ways of Coping: Positive Ways of Coping: Overworking Overeating Seeing opportunities in life’s challenges Alcohol Intake, Smoking Nurturing yourself/self-care Denial Caffeine Physical movement Problem solving Monkey mind Sleep problems Zoning out with computer, TV Improved Health & Well-being: Breakdown: Lessen risk of health problems Health problems Quicker recovery from stress Weight gain Positive mood Depression/anxiety Calmness Adapted from Full Catastrophe Living by Kabat-Zinn
- 33. Environment Physical Mental Spirit Social Culture
- 34. Group Sharing: •Which dimension is a struggle? •What are ways you could invest in this dimension?
- 35. Say YES to YOU
- 37. Increasing Positive Emotions (Happiness) • Play • Identifying values • Joy list • Forgiveness • Appreciation/Gratitude Hope • Recasting
- 38. We don’t stop playing because we grow old. We grow old because we stop playing.
- 40. Life is too short to…
- 41. Group Sharing
- 42. Life is too short not to…
- 43. Group Sharing
- 44. Joy List
- 45. Forgiveness
- 46. Gratitude
- 47. Group Sharing: One thing you are grateful for…
- 48. Recasting • Strategy for dealing with stressors you have no control over –Feel your feelings –Find meaning in your feelings –Discovering new opportunities Adapted from Happiness & Health by Foster, Hicks & Seda
- 49. What is mindfulness? Doesn’t have to be this
- 50. Mindfulness means paying attention in a particular way . • On purpose, • In the present moment, • And non-judgementally -Jon Kabat-Zinn
- 51. Monkey Mind
- 52. Becoming More Mindful/Aware • Tuning into the breath
- 53. Your breath always there be aware of it feel the sensations of it Tuning in to your breath provides an opportunity to center yourself.
- 54. Breathing Techniques •Body Scan •One minute breathing •Counting breaths •10 breaths •3 breath cycle •1 breath cycle
- 55. B-R-E-A-T-H-E
- 56. Becoming More Mindful/Aware • Tuning into the breath • Strategies for living in the moment in everyday life
- 57. Using our Senses to be more Mindful • Mindful Listening • Mindful Seeing • Mindful Smelling • Mindful Tasting • Mindful Movement
- 58. Strategies for Living in the Moment • Focused on daily activities such as: – Showering – Brushing teeth – Washing dishes • How your body and mind feels when moving, standing, sitting & lying down • Taking in the sights, smells & sounds of nature • Bringing awareness to listening and talking during conversations Adapted from (1) Full Catastrophe Living by Kabat-Zinn. (2) Mindfulness-Based Cognitive Therapy for Depression by Segal, Williams & Teasdale.
- 59. Mindful Eating….
- 60. Becoming More Mindful/Aware • Tuning into the breath • Strategies for living in the moment in everyday life • Awareness of thoughts that stress us out
- 61. Thoughts that stress us out… Unrealistic expectations Jumping to conclusions Taking it personally Thoughts = Facts Adapted from Mindfulness-Based Cognitive Therapy for Depression by Segal, Williams & Teasdale
- 62. Thoughts
- 63. 6o,000 thoughts/day 95% same ones day after day 80% of those are negative
- 65. Triangle of Awareness Body Sensations Thoughts Feelings Adapted from (1) Full Catastrophe Living by Kabat-Zinn. (2) Mindfulness-Based Cognitive Therapy for Depression by Segal, Williams & Teasdale.
- 67. Respond versus React
- 68. Becoming More Mindful/Aware • Tuning into the breath • Strategies for living in the moment in everyday life • Awareness of thoughts that stress us out • Freeing yourself from time stress
- 69. Freeing Yourself from Time Stress Time is a product of thought Simplify your life Live more in the moment Take time each day just to be Adapted from Full Catastrophe Living by Kabat-Zinn
- 70. We are human beings not human doings. -Jon Kabat-Zinn
- 71. Inner peace exists outside of time.
- 72. All is well…..
- 73. One small step can make a difference.
- 74. PRACTICE…
- 76. Future Plans for Taking Care of You • Trained~ 45 Regional Specialists to teach the program state-wide • Nutrition & Health Specialists • HDFS Specialists • Family Financial Planning • Ready to train other states! – Contact: Molly Vetter-Smith vettersmithm@missouri.edu – http://extension.missouri.edu/takingcare
- 77. Contact Info: Linda Rellergert, MS Regional Health Education Specialist rellergertl@missouri.edu Molly Vetter-Smith, PhD, MPH, RD State Health Education Specialist vettersmithm@missouri.edu
Editor's Notes
- #14: MollyOne hour sessions allowed for workplace settings (e.g., schools)
- #17: MollyPSS by Shelden CohenHealth Promoting Lifestyle Profile (HPLP): Nutrition behaviors, physical activity behaviors, health responsibility behaviors, stress management behaviors, spiritual growth, social health behaviors (By Susan Walker)
- #19: PSS by Shelden Cohen
- #20: Health Promoting Lifestyle Profile (HPLP): Nutrition behaviors, physical activity behaviors, health responsibility behaviors, stress management behaviors, spiritual growth, social health behaviors (By Susan Walker)
- #21: Health Promoting Lifestyle Profile (HPLP): Nutrition behaviors, physical activity behaviors, health responsibility behaviors, stress management behaviors, spiritual growth, social health behaviors (By Susan Walker)
- #22: Health Promoting Lifestyle Profile (HPLP): Nutrition behaviors, physical activity behaviors, health responsibility behaviors, stress management behaviors, spiritual growth, social health behaviors (By Susan Walker)
- #23: Health Promoting Lifestyle Profile (HPLP): Nutrition behaviors, physical activity behaviors, health responsibility behaviors, stress management behaviors, spiritual growth, social health behaviors (By Susan Walker)
- #24: Health Promoting Lifestyle Profile (HPLP): Nutrition behaviors, physical activity behaviors, health responsibility behaviors, stress management behaviors, spiritual growth, social health behaviors (By Susan Walker)
- #25: Health Promoting Lifestyle Profile (HPLP): Nutrition behaviors, physical activity behaviors, health responsibility behaviors, stress management behaviors, spiritual growth, social health behaviors (By Susan Walker)
- #28: Vera---What does it feel like to be running empty? When you are stressed??
- #41: Life to short to do certain things.(Vera and I shoot ideas back and forth)Not the best use of our time, but we keep doing it b/c may be out of touch with what we really value or we get stuck in a rut of doing the things we’ve always done, or feel we too busy to do the things that really matter to us. Molly’s Ideas: Buy clothes that need ironing, read junk mail/email, watch crappy reality shows, keep the house looking perfect all the time (only when guests come), update my facebook, wear high heels,
- #42: So what do you really value…Life is too short not to…(Vera and I shoot ideas back and forth and request ideas from the crowd)MOLLY’s Ideas: Spend time playing each day, be in nature, spend quality time with family and friends, drink good coffee, eat ice cream, travel, read a good book, cook good meals, watch the sunset Bottom line is: When we are not living our values we feel more stressed, or empty, not feeling alive or energetic about life. We can’t do everything we value all the time, but we can do one thing (small) that is in line with what we value. Things that don’t much time…appreciating the beauty of nature, giving someone you love a hug, having a good cup of coffee, reading your favorite book instead of watching TV, cuddling with someone or your pet…. it is the little things“Enjoy the little things in life, for one day you’ll look back and realize they were the big things. “–Robert BraultWe think we have to do “big” things, like a vacation in Europe but really its about those small day to day things that make life worth living.
- #43: So what do you really value…Life is too short not to…(Vera and I shoot ideas back and forth and request ideas from the crowd)MOLLY’s Ideas: Spend time playing each day, be in nature, spend quality time with family and friends, drink good coffee, eat ice cream, travel, read a good book, cook good meals, watch the sunset Bottom line is: When we are not living our values we feel more stressed, or empty, not feeling alive or energetic about life. We can’t do everything we value all the time, but we can do one thing (small) that is in line with what we value. Things that don’t much time…appreciating the beauty of nature, giving someone you love a hug, having a good cup of coffee, reading your favorite book instead of watching TV, cuddling with someone or your pet…. it is the little things“Enjoy the little things in life, for one day you’ll look back and realize they were the big things. “–Robert BraultWe think we have to do “big” things, like a vacation in Europe but really its about those small day to day things that make life worth living.