Four New Books From Whole Person

Introducing Four New Books

We’re pleased and proud to introduce four new books from our caring and talented team of authors. Whole Person Associates remains committed to providing you with professional resources that empower people to create and maintain healthy lifestyles by addressing stress management, wellness promotion, health and wellness concerns, and mental health issues.

Nurturing Spiritual Development in Children by Understanding Our Own SpiritualityNurturing Spiritual Development in Children by Understanding Our Own Spirituality

Deborah Schein, PhD and Ester R.A. Leutenberg

The purpose of this workbook is to encourage caregivers to be aware of the importance of spirituality and to realize that spiritual development can be nurtured at a very young age.  In order to successfully do this, it is important for caregivers to explore and understand their own spirituality. Learn more…

Teens - Managing Life's ExpectationsTeens – Managing Life’s Expectations

Ester R.A. Leutenberg & Carol Butler, MS Ed, RN, C

Teens are bombarded with expectations from parents, teachers, peers, work supervisors, themselves, media messages, and society’s standards. They need to figure out when to try, or not try, to live up to someone’s expectations and decide how to handle unreasonable expectations while upholding their own passions and plans. Learn more...

Managing Family Life Involving a Member with Emotional or Physical Challenges WorkbookManaging Family Life Involving a Member with Emotional or Physical Challenges Workbook

Ester R.A. Leutenberg and Dr. John J. Liptak

All families experience struggles, stress, and crises at one time or another. These will often disrupt the unity and functioning of the family and its members. The focus of this workbook is to explore the aspects of living with a family member, or being the family member, who has an emotional or physical challenge, and to provide help for ALL of the family members to effectively adjust and manage the situation in the best way possible. Learn more…

Optimal Well-Being for Senior Adults IIOptimal Well-Being For Senior Adults II

Kathy A. Khalsa, CPC, ORT/L and Ester R.A. Leutenberg

Optimal Well-Being for Senior Adults II is the second in a series of workbooks consisting of reproducible activity handouts written for mental health professionals to provide guidance and content as they work with the changing needs of senior adults. The activities in the workbook are clear, easy-to-follow handouts that cover a wide range of mental health and life skills issues. Learn more…

Take a Moment to Relax – Give Yourself a Break!

Give Yourself a Break!

The holidays are upon us and many are stressed to the max. Our expectations are over-the-moon. Give yourself a break. Choose a couple of things from your to-do list and pare them down or cross them off. You really don’t need to make 5 dozen each of a dozen different kinds of cookies. The season will go on even if you don’t get the most elaborate ever gingerbread house made.

Studies show that one of the ways to handle stress is to do small things for others. Adding a few new things to your list of nice things you already do for others will help manage your stress. Here’s a list from Peg Johnson, Editor, WPA, of things that are easy to do:

  • Say thank you to someone you don’t usually…coworkers, service personnel, your family.
  • Pay for the person behind you in the fast food line.
  • Hold the door for someone.
  • Let someone who only has a few things go ahead of you in the checkout line.
  • Leave a thank you note and maybe a gift card for your mail carrier and paper deliverer.
  • Leave a thank you note taped to the garbage can when you put it out for collection.
  • Let the person behind you have the next open parking place.
  • Go out of your way to carry someone’s packages for them.
  • Give up your seat on the bus to someone else.
  • Next time you get good service in a retail establishment ask to see the manager and report the excellent service you received.
  • Drop off a small bag of cookies at your neighbors house.

Now you’ve tried a few of those, here’s a relaxation script you can do right at your desk. Keep practicing until you can feel the benefits by just remembering how good it felt.

Give Yourself a Break – Relaxation at Your Desk

Time: 10 minutes

This quick routine can be done almost anywhere: your desk at work, in bed, in the line at the grocery store, while riding in the car, while watching TV, while listening to a lecture, at that interminable choir concert at your child’s school. It combines the benefits of deep breathing with progressive muscle relaxation.

Script

Turn off your phone and put your computer on screen saver. . . Get comfy in your chair and close your eyes.

Draw in a long, slow breath while you imagine it filling your body.

Blow it out in a long, slow stream. . . Imagine that all the toxins in your body are leaving with it.

Draw in another long, slow breath. . . Think of the oxygen filling your cells with new life and energy.

Again, blow it out in a long, slow stream as you picture your stress going with it.

Draw in another long, slow breath. . . imagine peace entering your soul.

As you blow it out, imagine all the restlessness in your body going with it.

You are relaxed.

Pause

Now, beginning with your toes, tighten and release your muscles… Breathe in as you tighten them, out as they relax. . .Now do the same with your feet, ankles, calf muscles, and your thighs. Breathe in and out slowly as you pay attention to each muscle group.

Pause

Continue with your abdomen. . . Let it expand with good, clean, oxygen-filled air. Blow it gently out as you relax. . . Do the same with your chest, arms, hands, neck, and face.

Pause

Rest. Breathe in a normal, relaxed way. Enjoy the relaxed feeling of your body and mind.

Sit as quietly as you can for five minutes. Then open your eyes and rejoin the world, feeling relaxed and ready to face anything that lands on your plate.

Click here for printable version. Enjoy the last few weeks of the holiday season! May peace and joy be with you in the New Year.

Reach out with your heart

Reach out with your heart

By: Donald A. Tubesing, PhD, and Nancy Loving Tubesing, EdD
Excerpted from Seeking Your Healthy Balance

Reaching out can be a risky business. When you commit yourself to loving your neighbor in general, you never know when a particular neighbor is going to pop up with a need you can fill. It takes an attitude of openness and curiosity to leave your personal circle of security and step across invisible boundaries into the unknown.

It’s not too hard to offer your services to an elderly neighbor whose lawn needs mowing… or help out a charity you enjoy…Think the last time you were with a group of people. Which people did you include in your reach-out circle? Which did you ignore or interact with only superficially? For most of us the second group is by far the larger.

The neat, clean lines we’re tempted to draw between the people who belong in our neighborhood and receive our care, and those who don’t belong and are therefore excluded from our care-giving, tend to disappear in times of crisis when our connections as part of the human family suddenly, unexpectedly, draw us closely together in intimate contact with strangers.

Reach out with care and concern

People need people. Reaching out with care and concern for another heals both the receiver and the giver! Break beyond your boundaries and give yourself to others. They need you. You can make a difference in your world by reaching out with your attitudes, with your heart, with your hands, and with thanksgiving.

The most valuable skill for reaching out to others is the art of listening with your heart. This gift of listening deeply and carefully to the concerns and feelings of others is called empathy.

Empathy literally means to “feel in” to stand in another’s shoes for a moment. Everyone needs empathy. Click here for a group of assessments that will help you open up to others.

Another important skill is the ability to reach out and literally touch someone. Most of us learned to keep our hands to ourselves as we were growing up…In this society we keep our distance. Why not get used to giving people hugs. It’s not that hard. Some people may be surprised at first, but if you practice it often enough, your neighbors will soon figure out you’re for real. Touch is a powerful way to reach out.

Positive caring demonstrated by physical contact lets high energy flow between people, filling each person with vigor and vitality. You can hardly touch without being touched in return. You have a marvelous health-giving resource at the end of your arms and many touch-hungry neighbors waiting for physical strokes. Initiate a health-enhancing exchange. Make sure that touch is a part of every contact you make.

At this time of year in particular we reach out with thanks-giving. A little appreciation goes a long, long way. Studies have shown that gratitude is a more powerful motivator than money. Most of us will really put ourselves out just to hear someone say, “Thank you.”

If you want to improve your thanks-giving style, you could try one or more of these suggestions:

  • Form a mutual-admiration group. If some people in your life don’t like to give and receive appreciation, find some who do and spend time with them.
  • Select small, unique gifts that carry a personal message from your heart. Surprise people with them. Gifts you create – poems, notes, wall hangings – speak most clearly.
  • Once again, get into the habit of thanks-giving. Say it directly! “Thanks for listening to me.” “You’re always so positive. Thanks.” “Knowing you care keeps me going. Thanks.”

To be truly healthy we must reach out beyond ourselves. When we share each other’s burdens and joys we become channels of healing. No matter how timid or tired or selfish or crazy or young or old we are, we all have something important to offer each other. Train yourself to notice others’ needs and then be ready to share your gifts when they are appropriate.

Click here for exercises to assess your reaching out skills.

Quick Relaxation Tips for the Start of the Holidays

Relaxation Tips for the Beginning of the Holidays

As we begin the busy months of November and December we often find ourselves a bundle of irritable nerves, snapping at friends and family and wondering how we will ever get everything ready in time. There are 29 different holidays stemming from different holidays during this time. Wish folks a happy holiday and when you are feeling particularly stretched take a moment or two to relax and catch your breath with these helpful relaxation tips and suggestions.

Mini-relaxations from Harvard Health Publications

Healthbeat from Harvard Health Publications suggest these activities that take only seconds.

Mini-relaxations are stress busters you can reach for any time. These techniques can ease your fear at the dentist’s office, thwart stress before an important meeting, calm you when stuck in traffic, or help you keep your cool when faced with people or situations that irritate you. Whether you have one minute or three, these exercises work.

When you’ve got one minute

Place your hand just beneath your navel so you can feel the gentle rise and fall of your belly as you breathe. Breathe in. Pause for a count of three. Breathe out. Pause for a count of three. Continue to breathe deeply for one minute, pausing for a count of three after each inhalation and exhalation.

Or alternatively, while sitting comfortably, take a few slow deep breaths and quietly repeat to yourself “I am” as you breathe in and “at peace” as you breathe out. Repeat slowly two or three times. Then feel your entire body relax into the support of your chair.

When you’ve got two minutes

Count down slowly from 10 to 0. With each number, take one complete breath, inhaling and exhaling. For example, breathe in deeply, saying “10” to yourself. Breathe out slowly. On your next breath, say “nine”, and so on. If you feel lightheaded, count down more slowly to space your breaths further apart. When you reach zero, you should feel more relaxed. If not, go through the exercise again.

When you’ve got three minutes

While sitting, take a break from whatever you’re doing and check your body for tension. Relax your facial muscles and allow your jaw to open slightly. Let your shoulders drop. Let your arms fall to your sides. Allow your hands to loosen so there are spaces between your fingers. Uncross your legs or ankles. Feel your thighs sink into your chair, letting your legs fall comfortably apart. Feel your shins and calves become heavier and your feet grow roots into the floor. Now breathe in slowly and breathe out slowly.

Retrieved November 3, 2016 from http://www.health.harvard.edu/healthbeat/mini-relaxation-exercises-a-quick-fix-in-stressful-moments.

Relaxation Tips from WebMD

Here are some relaxation tips and suggestions from WebMD:

1. Meditate
2. Breathe Deeply
3. Be Present, Slow down.
4. Reach Out
5. Tune In to Your Body
6. Decompress
7. Laugh Out Loud
8. Crank Up the Tunes
9. Get Moving
10. Be Grateful

Click on the WebMD site below to read the details of how to make these suggestions work for you: http://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot. Retrieved on November 3, 2016.

A relaxation script from Julie Lusk

Here is a great relaxation script from our own Julie Lusk (see her books here) and Judy Fulop entitled “Sun Meditation for Healing”. It only takes ten minutes. Do this after you have tried the relaxation suggestions above. If you are alone simply read it to yourself or out loud, whichever is more comfortable for you. Pause when instructed to do so. You or your participants will experience the healing power and energy of the sun as you imagine its warming and relaxing power.

Script

Please close your eyes (obviously you can’t do this step if you are ready to yourself) and take some time to go within yourself to settle your body, mind, and heart. Feel free to use whatever method works best for you. For example, it may be focusing on your breath, meditating, stretching your body mindfully, or using a sound, word, image, or a phrase as a mantra to become centered…Take your time…allowing yourself to become more and more at ease with yourself.

Pause

Allow yourself to become as relaxed and comfortable as you can . . . let your body feel supported by the ground beneath you.

Slowly begin to see or feel yourself lying in a grassy meadow with the sun shining it’s golden rays gently upon you…Let yourself soak in these warm rays …taking in the healing power and life giving energy of the sunshine.

This magnificent ball of light has been a sustaining source of energy for millions of years and will be an energy source for millions of years to come…This ancient sun is the same sun which shined down upon the dinosaurs…upon the Egyptians while they built the pyramids…and it now shines upon the earth and all the other planets in our solar system and will continue to do so forever.

As the sun’s rays gently touch your skin, allow yourself to feel the warmth and energy flow slowly through your body…pulsing through your bones…sending healing light to your organs…flowing to your tissues…recharging every system…and now settling into your innermost being…your heart center.

Sense your heart center glowing with this radiant energy. If you wish, give it a color…Take a few moments to allow this warm and healing energy to reach your innermost being…physically…emotionally…mentally…and spiritually.

Pause for 30 seconds

As this healing energy grows and expands, allow yourself to see, feel, and sense this energy surrounding your being…growing and growing…Allow this energy to further fill this room…this building…out into the worlds…and finally throughout the universe…reaching and touching and blessing all.

Pause for 30 seconds

You may share this healing energy and power with anyone you’re aware of right now…Mentally ask them if they are willing to receive this healing energy…If they are…send this source of healing energy to them…giving them the time they need to take in this energy and make it theirs in their own heart center.

Pause for 30 seconds

Now take your attention back to your own heart center…Find a safe place within you to keep this healing and powerful energy…a place to keep it protected and within your reach…Give yourself permission to get in touch with this energy whenever you wish.

With the warmth of this energy in your being, begin stretching, wiggling, and moving…Slowly open your eyes, feeling alive, refreshed, keenly alert, and completely healthy.
Repeat the above instructions until everyone is alert.

A caveat about relaxation tools: relaxation is a muscle skill just like shooting a basket or playing the piano. Expect that it will take some practice to learn to efficiently relax your body. Eventually you should be able to think of the beginning of a script and your body will relax by itself. Practice, practice, practice.

Brighten the corner where you are

Feeling the dark days of winter creeping up?
Follow the advice from the old children’s’ hymn and
Brighten the corner where you are!

The days are getting shorter. The sun seems to be loosing its brightness. Football practice now ends at 6:30 instead of 7:30 and you can still hardly see the kids on the far side of the field. That quick trip to pull weeds after bringing the kids home from dance requires a yard light now. And zipping around on the scooter after supper needs headlights and watching out for deer crossing the road.

As I stumbled home last night to throw myself into my chair and watch Monday Night Football, tiredness crept up like a cat after a treat. Maybe not even tiredness…maybe just dullness. The inability to process my surroundings efficiently, and not really caring anyway. That kind of blahness.

Loving the beautiful colors of the fall, like the fall shade of very intense blue of Lake Superior only displays at this time of year to the splash of vibrant color on the hill above the city, doesn’t make up for that indisputable fact: it is getting dark earlier and the lack of light is makes me lethargic.

That special blue of Lake Superior in the fall.

That special blue of Lake Superior in the fall.

I hopped on the internet to see what I could find for sure tips on how to reenergize now the sun is gone so early. Here’s some of what I found when I searched for advice on how to keep bright and alert in the failing light of fall. Click on the links to go to the pages where the information was found.

  • Have your physician check your iron and vitamin levels. If needed discuss the best changes in your diet and/or supplements to correct any low levels. Then make sure you eat what she recommends and take what supplements he recommends. Follow-through is necessary for success!
  • Try getting up earlier. The daylight is there, is just at the other end of your day. Get up earlier, try working out before work. Workout facilities are often quiet at 6 a.m. and you will be energized for the entire day.
  • Music. Put on whatever you really like to revel in. I have a secret love for doing housework to Mama Mia. Doesn’t matter if it is Mozart or the Beetles, as long as you love it and it encourages you to move with vigor.
  • Light up your life. Don’t be wasteful, but don’t sit around in the dark, either. (See the information about SAD below.) Figure out where you’re going to be for the evening and let your light(s) shine.
  • Indulge yourself in some feel-good activities. If you enjoy candle or lantern light or just snuggling up to the fire, do so. If you like to surf the net, do so in an environment that makes you feel good just to be there. Find yourself a particularly enjoyable book (it doesn’t have to be great literature) and spend some time reading just for your enjoyment.

Information downloaded on October 4, 2016 from http://www.apartmenttherapy.com/youre-getting-sleeeeepy-staying-awake-staying-sane-as-the-days-get-shorter-176680.

Here are a few more:

  • Sing Oh What a Beautiful Morning in the shower…loudly. Use the shampoo bottle for amicrophone if it helps you get into it. Not only are the words happy, you will fill your lungs with good, fresh oxygen and fill your head with good thoughts. When you get to work, crank up the tunes. Something with a strong bass beat and an up-tempo. Don’t forget the headphones!
  • Caffeine, that old standby. Works, but use it judiciously. A cup of coffee yes, a pot, not so much. One important caveat though: this is a short-term solution to your problem. The effects of caffeine last for only two or three hours, and then you’re susceptible to what is known as a “crash,” which causes you lose all energy completely. Caffeine isn’t the healthiest choice on this list, but it works in a pinch.
  • Chewing gum. Chewing a piece of gum has been proved to help people stay awake and attentive in situations of boredom. This is due to the stimulation of facial muscles causing an increase in blood flow to the head. In addition, because chewing is not an involuntary muscle movement like breathing or blinking, it slightly stimulates the brain, even though you may not realize it, which helps you stay awake.
  • Lifestyle changes. If you’re looking for a healthier, more long-term method of maintaining attentiveness during life’s less exciting moments, a lifestyle change may be in order. Regular exercise has been found to provide the body with more disposable energy, meaning you’ll be able to stay awake without having to drink cup after cup of coffee and listen to “Flight of the Bumblebee” continually. Eating properly will also provide you with the energy your body needs to make it through a day without dozing off. Making sure that you get the right amount of sleep every night is also an important factor in being able to stay awake during the day. Too little or too much sleep causes lethargy and sluggishness in your daily life. Maintaining a healthy lifestyle isn’t the easiest solution to tiredness, but changing your lifestyle is definitely the healthiest and most effective choice that you can make.
  • Take a nap. A power nap is a great way to get some quick energy. However, restrict it to 20 minutes. Anything longer than that and you’ll wake up worse off than you were before the nap.

Downloaded on October 4, 2016 from https://www.scribendi.com/advice/seven_ways_to_stay_alert.en.html

  • Two more:
    Turn up the lights. Bright lights stimulate your brain, especially if you are tired because of an overly “fun” night out.
  • If you are really tired, avoid multi-tasking. A study showed that folks who had 42 hours of sleep deprivation had a 38% loss of memory until they got a good night’s sleep. Then their usual memory returned.

Downloaded on October 4, 2016 from http://www.webmd.com/sleep-disorders/features/how-to-stay-awake-after-all-nighter#4

Do you suffer from seasonal affective disorder (SAD)?

If some of these feelings seem to happen each year, have a real impact on your life, and improve during certain seasons, talk to your doctor, you may have seasonal affective disorder.

• I feel like sleeping all the time, or I’m having trouble getting a good night’s sleep
• I’m tired all the time, it makes it hard for me to carry out daily tasks
• My appetite has changed, particularly more cravings for sugary and starchy foods
• I’m gaining weight
• I feel sad, guilty and down on myself
• I feel hopeless
• I’m irritable
• I’m avoiding people or activities I used to enjoy
• I feel tense and stressed
• I’ve lost interest in sex and other physical contact

If these are your symptoms, contact your doctor to be screened for Seasonal Affective Disorder.

Downloaded on October 4, 2016 from BC Mental Health http://www.bcmhsus.ca/ and http://www.helpguide.org/articles/depression/seasonal-affective-disorder-sad.htm.

Everyone needs a quickie – a quick meditation to reduce stress

No time for meditation?
We all need a few good breaths.

  • Most folks today lead hectic lives.
  • Most folks today could use some time for peaceful, quiet meditation.
  • Most folks today don’t have time to turn down the lights, put up their feet, turn on some peaceful music or a meditation CD and take 20 to 30 minutes out of their day to center themselves.
  • Most folks today need to recharge so they don’t over-stress and send cortisol racing through their bodies to wreak havoc on their health.

Here is a quick breathing exercise you can use to take control over your stress and recharge your batteries for the rest of the day. It even works as you sit in your car in your driveway for a few extra minutes before rejoining your family for the evening.

Why breathing? It’s easy, and you already know how to do it.

  • Sit comfortably in your chair, or, if you can, lie on the floor.
  • Close your eyes.
  • Breathe in deeply through your nose to the count of five. (Choose whatever count works for you…don’t obsess about how much air you can pull into your body.)
  • Hold it for the same count you used drawing breath in.
  • Blow it out gently through your mouth, again using the same count you used to breathe it in.

As you do this several times, visualize your lungs filling with lovely fresh oxygen as you breathe in. Imagine the good, fresh breath exchanging with the old, tired air in your lungs. Finally, gently blow the used air out through your mouth, visualizing your lungs empty and ready for the next cleansing breath.

This works, even if you only have time to do it two or three times. Try it…it might turn out to be your favorite quickie coping skill.

Are you a fixer? Check out this article on the Macgyver Syndrome.

Suicide and Addiction: What You Need To Know

by Michelle Peterson

Suicide and Addiction

Suicide can destroy lives, but for all of its power it is still one of the least talked-about dangers facing Americans today. There is such a stigma associated with self-harm that many people are reluctant to talk about it or even face that a loved one might be in danger. It’s extremely important to raise awareness about suicide so that friends and family of those at risk will know what to look for.

Some of the most at-risk individuals include people suffering from PTSD, or post-traumatic stress disorder include: people living with depression or other mood disorders; veterans; and those living with substance abuse issues. Drugs and alcohol play a big part in suicide rates for teens and adults in the U.S., in part because they both mask and exacerbate the symptoms of serious mood and mental health disorders. In fact, individuals who suffer from alcohol addiction are six times more likely to commit suicide than the general population.

“The connection between substance abuse and suicide has not been sufficiently well understood. People in both the mental health and substance abuse fields have likely had experiences that would demonstrate the connection, but I think that probably few appreciate the magnitude of the relationship between substance abuse and suicide,” says SAMHSA’s Public Health Adviser Richard McKeon.

Drugs and alcohol may be used to lighten the mood at parties, but for some, these substances lean toward the darker side of a mood and heighten feelings of hopelessness because they alter the way the brain works. When you ingest a drug, it interferes with the way neurons both send and receive information, as well as the way they process it. Some drugs can even make neurons malfunction, causing them to release overwhelmingly large amounts of neurotransmitters. This extra commotion sometimes causes disruptions in neural communication — in other words, your brain has trouble sending signals and commands to your body.

For some, this can explain that dizzy feeling you get after having too much to drink. For others, it offers insight into why it might be difficult to register what someone else is saying to you after you’ve ingested large quantities of cocaine. But it offers interesting perspective into the idea of using drugs and alcohol as a buffer in social situations: though for many it can put an anxiety-ridden mind at ease, for some it can actually make socializing even more difficult. When you’re having trouble functioning properly, it makes interactions with others awkward at best, and impossible at worst. This certainly does no favors for those longing for social connection but dependent on substances to find it, and may even lead to added distress over repeated failed attempts to “fit in.”

Drug and alcohol use also causes judgement to be impaired, and the tendency to act upon a thought without thinking it through clearly means that once the individual feels like suicide is the only option, they are that much more likely to act upon it. For this reason, it’s imperative that individuals who suffer from addiction do not have access to weapons, especially guns, and that they have a strong social and familial support system. Because substance abuse is a destroyer of relationships, this can be difficult to achieve.

Depressed Girl: Suicide and AddictionBecause isolation is common in people living with a substance abuse disorder, it’s important for friends and family to know what to look for where suicidal thoughts are concerned. Warning signs may not be overt, but there will likely be some indication that the individual is thinking about self-harm. These can include:

  • Talking about or writing about death, especially their own
  • Giving away belongings
  • Making plans to see family members they haven’t seen in a long time
  • Engaging in risky behavior
  • Getting into legal trouble
  • Suddenly acting happy or hopeful after a long down period
  • Violent episodes

If your loved one is exhibiting any of these behaviors, don’t second-guess your instincts; talk to them. Start a conversation by saying you’re concerned about them and ask, flat-out, if they are thinking about taking their own life. Do not be judgmental or use negative statements, such as “You’re not thinking about doing something stupid, are you?” Starting the conversation that way will likely only push the individual away and prompt them to deny their true feelings.

You also want to make sure not to demean the idea of suicide by calling it selfish, dramatic, or cowardly. Remember, it’s OK for you to have strong feelings about taking one’s own life, but the focus needs to be on respecting the agony your loved one is in. Of course you want to deter them, but don’t write off the action of suicide (or the mere thought of it) as silly, because the fact is, suicide isn’t silly. If your loved one is contemplating it, they likely feel as if they’ve exhausted all other options. It isn’t silly to feel so devastatingly sad that you feel life isn’t worth living, so be incredibly cautious to make sure you don’t send that message even unintentionally.

Instead, let them know you’re worried for their wellbeing and give them an opening to talk. Ask questions, but be sensitive. Sometimes simply checking in on how someone is coping with a major trauma — death of a spouse, job loss, or struggling with an addiction, for example — is the best route to open up the conversation. Don’t make accusations about how you think they feel, but don’t be deterred if they don’t immediately open up. Continue to talk to them about what’s going on, and remind them that you care about them and would be happy to help in any way you could. Don’t assume they already know; often, those in the depths of major depression are overwhelmed with their pain, and those with an addiction, especially, may be convinced that no one will care. Making your love and genuine concern for someone’s wellbeing can be the ultimate difference between an honest, productive conversation and a shutout.

It may be difficult to keep your feelings neutral; this is an emotional subject, and suicide is something many people feel strongly about. However, it’s important to show your loved one that you are there to help, not to judge. Offer to help them find a counselor, helpline, or rehab center and let them know they are not alone. Often, addiction can make the user feel as though they have no one on their side, no one to turn to, and it can lead to actions that push friends and family away. Let them know you’re there for them.

If self-harm seems imminent, do not leave your loved one alone. Call for help immediately and remember that there is only so much you can do. Sometimes, it’s up to the professionals to step in and take over.

Michelle Peterson has been in recovery for several years. She started RecoveryPride.org to help eliminate the stigma placed on those who struggle with addiction. The site emphasizes that the journey to sobriety should not be one of shame but of pride and offers stories, victories, and other information to give hope and help to those in recovery.

Photo via Pixabay by 422694

Stress Management Classics to Use Everyday

Time-Honored Classic Stress Management Techniques
Yes or No?

The Huffington Post ran an article by Kate Bratskeir, their Food and Health Editor, in April of 2013. She asked Dr. David Posen, and  Dr. Kathleen Hall, if the old stress management techniques still work in today’s more more highly charged environment. Are their some that might not work so well today?

According to Ms. Braatskeir’s article the following methods still have their place in the stress buster lexicon:

  • Squeezing a stress ball
  • Letting yourself have a good cry
  • Letting loose on the dance floor
  • Talking it out
  • Shouting It out
  • A good, old-fashioned time-out
  • Breaking something
  • Writing an angry letter that won’t be seen again
  • Taking a deep breath
  • The pendulum (collision balls) swing
  • Exercising

As you can see, many of these are similar to one another…talking, shouting, writing an angry letter for the shredder are right down the same alley. Letting loose on the dance floor, squeezing a stress ball, breaking something, and exercising take advantage of the release of endorphins that exercise produces. Crying, a time-out, watching the pendulum swing are less involved physically, but can engage you mentally. Few professionals would cross these activities off their list of effective coping tools.

In honor of these traditional methods here is a favorite coping exercise from Donald A. Tubesing, PhD’s series “Structured Exercises in Stress Management  Vol 3”.

Eight-Minute Stress Break
Participants learn a 15-step stretching routine that can be used any time of the day.

Goals
To demonstrate the effectiveness of exercise as a stress management technique.
To stretch all the major muscle groups.

Group Size
Unlimited, as long as there is sufficient space for everyone to move freely.

Time Frame
10 minutes

Materials
CD player and peppy music.

Process
1)  The trainer briefly describes typical benefits of stretching and exercise as stress management techniques:

  • Stretching and vigorous exercise both help discharge accumulated physical tension from the various muscle groups.
  • The increased flow of blood and oxygen to the muscles usually stimulates an increased energy level.
  • Both types of physical activity provide a distraction from emotional or mental strain.
  • Stretching and exercise are effective preventive measures for dealing with stress by systematically letting go of tension before it accumulates to unhealthy proportions. These techniques also are effective in crisis situations to relieve the physical effects of stress.

2)  The trainer turns on the music and participants join in as he/she demonstrates the Eight-Minute Stress Break routine which can easily be incorporated into a busy schedule.

Variations

  • Choose only a few exercises to teach during this presentation (eg, all upper body stretches). Then sprinkle the other routines throughout the remainder of the session.
  • To model how this skill could be used in real life, teach the whole sequence at once and then sprinkle repeat performances as mini stretch breaks during unexpected or particularly stressful moments in the remainder of the learning experience.
  • If the course is several sessions long, go through the sequence once at every meeting in order to entrench the routine in participants’ minds.
  • After Step 2 hand out the list of 14 stretches. Ask people to identify their favorites and make a list of those they especially want to use in the future and the situations where they most need to!

Eight-Minute Stress Break Stretchers

The 360 Stretch

  • Begin with your body relaxed, arms and hands loose at your side. Pull your right shoulder up and with one smooth movement, bring the shoulder back and around, making a complete circle.
  • Repeat this same circular motion with the left shoulder.
  • Continue stretching one shoulder, then the other, 5 times each. The reverse the direction, using alternate shoulders, 5 times each. This should loosen up your neck, back, and shoulder – place where most people store tension.

Starfish Stretch

  • Begin with your arms stretched overhead, slightly bent, eyes turned upward.
  • In a single motion, open your hands, spread your fingers wide, and reach up as high as you can. Hold that position for a few seconds. Then close your fists and lower your arms, with elbows bent. Rest a few seconds and then repeat the starfish stretch/rest sequence 10 to 15 times.
  • For variety, stretch to the side.

Snow Angels

  • Allow your arms to hang loose at your sides. Begin to loosen your wrists by shaking your hands, allowing them to flop as freely as possible.
  • Continue to shake and flop as you slowly raise your arms to the side and up until your hands touch overhead. Then allow your arms to gradually drop, still shaking and loosening the wrists.

Tall Grass Stalk

  • Extend your arms out in front of you.
  • While concentrating on your shoulders, slowly sweep your hands and arms to the side and back, as if pushing tall grass out of the way.
  • You should feel a pull along your shoulders and arms.
  • Stretch your arms out again and “stalk” for 10 more steps.

Bunny Hop

  • Put your hands on your hips and hop twice on your right foot. Now hop twice on your left foot. Continue these double hops, alternating feet and adding a side kick or a cross kick on the second hop.
  • Continue hopping and kicking for 30 seconds, varying your tempo and kick height.

Hoe-Down

  • Start by getting centered, feet firmly planted, knees slightly bent.
  • Lift your right knee up towards your chest, slap it with your left hand and then lower your leg and stretch it to the side, toes pointing outward. Repeat the hoe-down lift 3 more times and then try the left leg for 4 counts.

Cloud Walk

  • This is a slow step, rolling from heel to toe, one foot at a time, gently stretching the legs and feet. Your whole body should be relaxed.
  • Pick up the tempo of the heel-toe roll until you reach a slow jog, raising your feet slightly off the floor at each step. Continue at this pace for 30 seconds.

Dippity-Do

  • Start with your legs slightly apart.
  • Dip your body into an easy knee-bend and then spring back to the upright position.
  • Continue to bend and spring back for 30 seconds, adding rhythmic arm swings as you increase your pace.

Arch Stretch

  • With knees slightly bent, join your hands comfortably behind your back.
  • Slowly arch your back, letting your hands and stiff arms pull your shoulders and head down toward the floor.
  • Hold for 5 counts and then relax, allowing your head to fall forward and your shoulders to curl toward the front.
  • Repeat 7 times.

Twister

  • With feet shoulder width apart and knees bent, put your hands on your hips.
  • Keep your back straight as you twist your shoulders and trunk to the right 3 times and then return to face forward.
  • Now twist to the opposite side for 3 counts and return to the center.
  • Continue to twist for 8 sets.

Body Bounce

  • With feet apart, arms at your sides, bend sideways at the waist, stretching your hand down to your leg as you straighten up.
  • Repeat the stretch and bounce to the other side. Do 5 body bounces on each side.
  • Now add your arms to the stretching movement. With your left arm, reach up and over as you bounce to the left 3 counts.
  • Do 5 sets on each side.

Sneak Peek

  • Stand straight with your neck, shoulders and back as relaxed as possible.
  • Tilt your head to the left. Now slowly roll your head so that your chin falls to your chest and then comes up as your head tilts to the right. Now look back over your right shoulder, hold the pose and then relax.
  • Repeat the stretch, this time starting with your head tilted to the right and ending with a sneak peek over your left shoulder.
  • Do four peeks on each side.

The Wave

  • Stand straight with your arms at your sides, palms facing out.
  • As you take a long deep breath, slowly (4 counts) raise your arms up over your head. Now, as you exhale slowly, bring your arms back down, palms facing downward (4 counts).
  • Repeat this languid wave 6 times.

Hang Loose

  • Time to shake out your body.
  • Flap your arms, twist your wrists, shrug your shoulders, jiggle  your legs, shake your feet, flex your knees.
  • Bounce your booty until your whole body feels tingly, loose and relaxed.

Life as Art and the art de vivre!

Life as Art

by Michael Arloski, PhD.

The art of living

Sweet of orange, tart of lemon and bitter of grapefruit bathed my tongue all at once. Ever since I tasted a locally made Four Fruits Marmalade in the tiny English village of Sibford, I’ve been on the look-out for such citrus combos for my morning toast. I’ll take three out of four when I can. Finding lime mixed in with the other three is exceedingly rare.

This morning’s palate pleaser was not flying the Union Jack however, but rather that of England’s age old rival, the French Tri-color! French marmalade! The label read “Life In Provence” and invited a website visit. I obliged and soon sank into the fantasy of a region of the world I have only tasted from its seaside edge, and then far too briefly. The website spoke of the Provencal lifestyle, and the French way of the Art de vivre! What the Italians call La Dolce’ Vita!

It takes a real conscious effort to be part of our own culture yet not of it. How to be a cultural anthropologist of sorts and select the details of our lives to match our own true preferences? How to live in the U.S.A. and truly be a part of it (no ethno-centrism needed!), yet choose to be conscious in our art de vivre?

We make our attempts at times through inspiration. We visit a place or read about it, see film of it, and re-decorate our kitchen or bathroom to reflect that place and culture. We take cooking classes or buy a new-to-us food with an unpronounceable name and try it out. These openings into the art de vivre are all good. The hope is that we can maintain that consciousness when our rat-race culture calls, and perhaps calls loudly.

Perhaps it is about saying “yes” to life and “no” to the race. Perhaps it is about being assertive enough to say no to work, or even friends who want to race. “I’m sorry. (Not really, but we have to be polite here). We’re staying home today and doing some gardening. I want to prune my backyard grapevines. Would you like to come over afterwards and have a glass of wine and some garlic bread with us?”

Art de vivre

Live! Don’t race. Again and again, if we truly engage consciously in the art de vivre we will get the life we really want. It is not about dreaming of moving to Provence or Tuscany, and only dreaming. It is not even about moving there. It is about living the life you really want down in your bones, which you know is the true way for you to live, not some sales-pitch you swallowed.

It seems that the simple life that we seek is really about consciousness and awareness of the life we are already living. From that awareness we start re-designing, re-engineering our lives to work for us instead of against us. We choose to jump on an opportunity for fun (or even profit!) and our consciously open calendar allows for spontaneity and serendipity. We can do it instead of always complaining that we are too busy.

We are not all French farmers. Not everyone in Provence is either. Yet, to one degree or another, people there manage to hold on to the cultural supports for consciously engaging in the arte de vivre. Perhaps that is an advantage we lack here in America. Only in pockets here and there do we have the support for such a way of living. The overarching culture has morphed into a driven consumerist, unconscious way of living. All the more important to choose to live a life of awareness and make it an art.

Here in the United States, and in much of the modern world we live in, a culture that is constantly in flux. Change comes at us from all angles and shows up in the way we live our lives. Shifts that used to take generations now seem to affect us every five years or so. Our bodies are still trying to evolve biologically out of the hunter/gatherer era and our minds have to cope with a continual assault of multiple eras in one lifetime!

In the midst of this vortex of cultural confusion it is no wonder that the vision of the simple life has such great appeal. As we become conscious of our lifestyles our desire for simplicity collides head-long with the plethora of knowledge heaved at us by the technology of the information age. Science tries to step in and help us through analysis. It tries to isolate the precise variable that makes a particular diet so healthy. Yet the research seems only to raise more questions. What other variables are influencing this outcome? All good science, but in the meantime we need to figure out how to live…the art de vivre, the art of living.

One of the most valuable suggestions I’ve made to people in a quandary is to ask them to switch their question from “What should I do?” to “Who do I need to be?” The answers to the first question include many possibilities, so many that the question becomes more of a problem then the very challenge the person is facing! The answer to the second question can be found, and it is really found within.

The question for the question of “How should I live my life?” becomes “How do I need to be in my life?” We are asking “How do I want my life to be?” What do I want it to include? How do I want it to feel? What results do I want it to include? How do I want to be living as I produce those results? What produces satisfaction in my life?

These are questions for you to ask yourself. They are not questions to answer outside of yourself. You would not be wise to seek these answers in the mass media, in the commercial sales efforts that bombard us every day, or in the efforts of other salesmen masquerading as recruiters for their own particular cause or cult. The real answers are always within us.

Yet, we look for guidance; we look at the choices, the possibilities. We look at what appears to be working and what we find on our landscape of opportunity gives us the paint with which to color our dreams.

All great projects, including creating the life you truly want, that will serve you well, begin with a dream or we might call it a fantasy; a daydream of sunshine and relaxation perhaps. That fantasy, if it is to actualize, becomes at some point, a vision. We see ourselves in a hammock with sunlight filtering through trees.

From that vision we look for what in the world supports it. What and where and how to start to form it into a plan.  A plan carried through either produces what we want, gets us closer to it, or shows us that we need to go back to the visioning board.

Many of us who dream of a satisfying and fulfilling life of health and sweetness are drawn to a way of life that seems to be working very well, the life of the people in parts of Southern France and Northern/Central Italy. We are intrigued by Provence, Tuscany and similar regions in the world.

The world loves these places. Certainly we romanticize them and ignore their own faults and shortcomings. Certainly few of us can or ever will move there, but drawn there we are.

Only four and a half million people get to live in the entire Provence-Alpes-Côte d’Azur region, less than 8% of the population of France. Not everyone finds a villa in Tuscany or Umbria. Yet that way of living seems to have a magnetic appeal.

When the American Heart Association tells us that a typical Mediterranean diet is consistent with its new dietary guidelines, it gets our attention. The globalization of our supermarkets and our dinner tables has the potential to change the health of our world. The big if is will we make the most healthy choices for us. Someone with high blood pressure still needs to avoid salt, for example. But the way of living that we look to in the Mediterranean region is not just about having access to good olive oil, it’s about pace of life, it’s about a non-sedentary life, it’s about valuing connection over production. (An interesting aside, recent studies are showing French workers to be more productive per-hour-worked than American workers.)

The eternal health and wellness search for the ultimate lifestyle formula is a bit like the efforts of alchemists searching for a way to turn lead into gold. Great idea, nice intention, but it’s not working. All of our sophisticated and complex recommendations to the public are received with hope, but far too seldom adopted into our lives.

Let’s look for healthy ways to live an uncalculated life. Life was not meant to be a struggle and neither was being well. We may still want to schedule those appointments but to do so with a consciousness of our whole lives and what is really important. There are a million “Yes, but…” protests to refute this position. The reality is that you are much more free than you think. You can craft a life (not just a “lifestyle”) that is healthy and true to yourself that can draw upon a whole world of options. You are the artist.

Michael Arloski is author of Wellness Coaching for Lasting Lifestyle Change and Your Journey to a Happier Life.

Click here to read more about Dr. Arloski.

My dog at work

Locus of Control

Locus of Control – Who controls my life?

Exerpted from The Building Resiliency Workbook by
Ester R.A. Leutenberg and John J.Liptak, EdD

Locus of Control refers to your beliefs about what causes the good or bad things that happen in your life. It is the extent to which you believe that you can control the events that affect you in your personal and professional life.

locus-of-control-graphic

Think about where you would place yourself on a continuum such as the one above. Most of us place ourselves in the middle somewhere. If you placed yourself high on the continuum you believe your life is guided by your own personal decisions and efforts. If you are in the middle somewhere, you believe your life is guided by a combination of your own efforts and some external circumstances. If you placed yourself on the low end, you believe your life is guided by fate, luck, or other external circumstances.

Here are some questions to think about as you discover how your locus of control developed:

  • What did your mother/female caregiver believe about the factors that lead to success or failure?
  • What did your mother/female caregiver believe about luck leading to success or failure?
  • What did your father/male caregiver believe about the factors that lead to success or failure?
  • What did your father/male caregiver believe about luck leading to success or failure?
  • As a child growing up, how were you encouraged to take responsibility for your own destiny?
  • As a child growing up, how did your cultural, spiritual and/or religious beliefs affect your thoughts about your destiny?
  • Before you go on, journal about these questions and ponder how they influenced you as an adult.

Next, take a look at what you have contributed to the successes in your life. List your success and how you contributed to it.

060510-N-1328C-178 Fort Worth, Texas (May 10, 2006) - RCA recording artist and American Idol winner Kelly Clarkson gives thumbs up prior to her flight with the U.S. Navy's flight demonstration team, the Blue Angels at the Naval Air Station Fort Worth, Texas, Joint Reserve Base. U.S. Navy photo by Chief Photographer's Mate Eric A. Clement (RELEASED)

Do the same with your disappointments. How did you contribute to your future in a negative way?

Review the negative situations and decide how you can have a more positive impact in your future decisions.

One way to have more control over what happens daily is to create a situation for yourself where good things can happen. You may need to change your patterns within your family, friendships and work. For example, I could change my bowling league so I can go to my children’s baseball games on Thursday nights. This will help because my spouse will feel supported and the children will be happy that I’m there for them.

Create a two column list of “Better Situations for Me” and “How this can help”.

Now…create an action plan!

Step 1 – My Life
Identify areas in your life where you feel dissatisfied or in a rut. Think about where you feel unfulfilled – relationships, work, family responsibilities, hopes and dreams, etc. Write down one of your unfulfilled areas. For example: further education.

Step 2 – Look at your attitude
Take a look at your attitude as it relates to the area you identified above in Step 1. It is through your attitude that you limit yourself and remain stuck? By confronting and changing your attitude, you can empower yourself to make positive changes in your life.

Think about the negative and limiting attitudes. What might be keeping you stuck? Here are some possibilities:

FAMILY BELIEFS:
My family passed on these negative beliefs to me about my ability to influence my life. For example, “You don’t have the brains you were born with.”

PERSONAL LIMITATIONS AND BELIEFS:
What attitudes and beliefs do you have about yourself that limit your exerting control over your situation? Examples: I do not have enough life skills. I will never succeed. I am not a smart as other people. I do not communicate very well.

Now you try. List the personal limitations and beliefs you have about yourself.

You may have negative attitudes about other people in your life. For example: My peers think they are so smart or my partner doesn’t respect what I have to say, or my supervisor doesn’t think I deserve a promotion or (my kids all-time favorite) my parents are to blame.

Now you try. List the negative attitudes and beliefs you have about people in your life.
Remember, it is what YOU believe about yourself, NOT what other believe about you, that can influence you in either a positive or a negative way.

Step 3 – Changing Your Attitude
In Step 3 you have the opportunity to identify ways to change negative attitudes and move past the issues you have identified in Step 1. These attitudes and beliefs can be overcome with a few simple techniques:

Notice when negative thoughts pop into your head. Stop that negative self-talk, challenge it and substitute more positive self-talk.

Now that you have identified negative thoughts and attitudes in Step 2, think about whether the thoughts are accurate or not. What evidence is there for their accuracy?

List you negative thoughts and the evidence you have for their accuracy.

For example: Negative attitude – I’m not smart enough to go to college.
Evidence for these attitudes – Nothing, other than what my parents told me.

Create two columns on a sheet of paper. Repeat your negative attitudes from the previous page in the first column and then substitute positive thoughts for those negative thoughts. For example, the negative attitude might be I cannot get further at my place of work because I don’t have enough computer skills. A substitute positive thought might be I am smart enough to go to college. I will start with a community college where I can receive personalized assistance.

Step 4 – Goals for Change
Goals can help you regain control in your life. List several of your goals and hopes related to the area in which you feel stuck. For example: I want a job where I feel more challenged. I want to further my education. I want to learn more about technology. I want to feel smart.
List two goals related to the unfulfilled area you identified in Step 1.

Step 5 – Identify short-term steps – begin moving toward your goals.
These short-term steps are action-oriented activities to move you toward the general goals you identified in the last step. Create another two column table. Title one column Steps I will Take for One of My Goals and the other Deadlines for Completing Steps. List the short-term steps you will be taking to reach ONE of your goals and the deadlines you set for completing each step. For example: I will call my local community college and make an appointment with a counselor – deadline: tomorrow. And I will keep my appointment with the counselor, even if I am apprehensive! – deadline: next week. And if I like the school I will fill out an application. If not, I’ll look for another one – deadline the next day.

Step 6 – Take Action
It’s time to take action by taking control of your life. List the steps you have completed and the steps you are having trouble completing on two sheets of paper.

Why do you think you are having trouble completing some of the steps? Can you revise them to make them more doable? Write out your solution.

How has this process, or how will this process, help you to take greater control of the events in your life? Again, write out your answer.

Part of the trick, of course, is to constantly update your lists and goals. Don’t be afraid to make changes. Celebrate your successes. Rework those challenges that didn’t go as well and try again. Success is in your hands!

Building Resiliency cover

The article above was excerpted from The Building Resiliency Workbook by Ester R.A. Leutenberg and John J. Liptak, EdD. Included is a chapter on Locus of Control with worksheets to make the tasks above easier to accomplish for your participants. Questions: call 800-247-6789 and one of our experts will help.

Steps to Effective Communication


Stop, Look and Listen!

Steps to Effective Communication

The ability to express ourselves clearly and to understand what others are trying to say to us is the key to success in all areas of our lives. Most of us have not been trained in the principles of effective communication. We do not always listen to what is being said. Instead we are busy formulating and justifying our own point of view. We also become derailed by bringing up the past, especially old hurts and resentments.

Effective communication has two parts: How to really hear – and really understand – what others are saying, and and how to express feelings and thoughts without dragging in past conflicts and emotions.

It takes commitment and practice to improve communication with your care-receiver, medical team, family members, etc. You can begin by noticing when you are on automatic and then remembering what you learned about crossing a street safely: Stop, Look, and Listen.

Listening

A. Stop what you are doing. Be present, eliminate distractions, stop talking, etc.

B. Look at the speaker. Give full attention; notice body-language.

C. Listen to what is being said. Allow the speaker time to finish, don’t jump to conclusions.

D. Double check. Be certain you have all the facts, ask for more information if needed.

Once you have done all the above, it is your turn and time to express your thoughts and feelings.

Your Turn to Speak

A. “Be” Attitudes

Be focused Address the issue at hand. Do not bring strong emotions and issues from the past into the discussion.
Be specific. Do not assume the listener knows what you are thinking. Offer clarifications if necessary.
Be calm If the speaker is distraught, be calm. If you are in an emotional state where you are unable to discuss an issue, agree to continue the discussion later.
Be polite Do not use inflammatory words. Avoid insults and accusations. They will lead to heated argument and make the problem worse.

B. When pointing out an existing problem

  • Identify the issue without blaming or shaming. Avoid personal attacks.
  • Use “I” statements. “I feel __________when you _______________.
  • Offer solutions as preferences. “I would prefer it if you/we _____________________.

C. Make allowances if the other person has hearing or vision loss, or is confused.

D. Revisit the issue if you cannot reach a consensus. Accept the fact that there are some problems for which there is no solution.

15 Reminders of Effective Communication Principles

  1. Check to see if your care-receiver has on glasses and hearing aids.
  2. Look at your care-receiver when he or she is speaking. Be aware of non-verbal communication
  3. Answer all of your care-receiver’s questions. Don’t rush.
  4. Imagine yourself in your care-receivers world. How would you feel in his or her situation?
  5. Speak to your care-receiver as one adult to another. Use a respectful tone.
  6. Acknowledge your care-receiver’s objections and concerns.
  7. Allow your care-receiver time to absorb what you’re saying. Clarify or state in a different way if necessary. Offer options.
  8. Mirror back what you think you’ve heard your care-receiver say. Ask questions.
  9. Stay calm. Don’t take anything personally.
  10. Give your care-receiver time to think things over. Don’t press for an immediate answer.
  11. Think of this as a time to get to know your care-receiver better. Listen for concerns and fears. What would give him or her comfort? With whom would he or she like to talk?
  12. Take a break if your care-receiver is tired or either of you becomes upset. Return to the conversation at an appropriate time.
  13. Make sure you have heard your care-receiver’s decision correctly and are interpreting it as intended.
  14. Request help from other family members if necessary and/or appropriate.
  15. Remember, you are not alone. There are two of you in the equation. Keep communications open.

*Book excerpts taken from The Complete Caregiver Support Guide.

To go or not to go, that is the question.

My relationship is not working.
With apologies to Mr. Shakespeare, what should I do next?

For years experts on the subject have placed the divorce rate in the U.S. at around 50%. Half of those being married will end up divorced. Yikes. Not the most hopeful statistic for those about to marry. Where does this number come from and is it accurate?

It turns out there are four ways to calculate the divorce rate here in the US.

1. Crude Divorce Rate. The age-adjusted crude divorce rate is currently thirteen divorces for every 1,000 people age fifteen and older.
2. Percent Ever Divorced. This is the percentage of ever-divorced adults in a population.
3. Refined Divorce Rate. This is the number of divorces per 1,000 married women.
4. Cohort Measure Rate. This is the “40-50 percent” number that most people cite. It is not a hard, objective number, but an educated projection. It is calculated by looking at a particular “cohort”—a large group of people marrying within a particular measure of time—relative to general life-tables. In short, it comes from looking at divorce trends of the last few decades (those of earlier cohorts) and applying these numbers to couples marrying today, the current cohort.

Two experts, the University of Denver’s Scott Stanley and Dr. Paul Amato of the National Healthy Marriage Resource Center believe that the current divorce rate is 40 to 45%. They also forecast that as baby-boomers (who have maintained the highest divorce rate ever) age out of the model that percentage will continue to go down dramatically.

Am I ready to become part of that static as my relationship seems to be unreparable? Is there anything that can help make that awful decision to divorce or not to divorce easier? No. Is there a way to clarify your position in your mind? Yes. Ask yourself the following questions. Ponder your answers deeply. Write them down. Put them away for a week and read them again. The questions will point you in the right direction.

Don’t be hesitant about seeking a professional who can help you determine what your answers are really telling you. Even if you must go by yourself, find an expert in marital counseling and wholeheartedly participate. This is a time to be brutally honest with yourself and those around you. It is also a time to prepare for the future. Being sure about the direction your marriage takes will help you take the next steps knowing you’ve made the right choice. Good Luck!

To Stay or to Go?

Excerpted from Family Breakup and Survival
by Ester R.A. Leutenberg and John J. Liptak, EdD

You got to know when to hold ’em; know when to fold ’em . . .”
~ Kenny Rogers

rog & peg edited
A happy couple

Ending a committed relationship is a difficult and emotional decision. As you think about staying or leaving, focus on the impact of your decision for yourself, your partner and your family. Instead of thinking only about breaking up as a yes or no, evaluate the quality of the relationship.

Here are aspects to consider about your present situation. Read the questions and write your answers down. Be clear, be honest, be fair. After you have completed the list, put it away for a few days. Take it out and reread what you wrote.  Have you changed your mind? Take the answers with you when you go to a family counselor and get help determining what they might mean. Let the answers help you decide your next step.

  1. Trust – How safe do you feel physically?
  2. Trust—How safe do you feel emotionally?
  3. Safety– How safe do you feel sexually?
  4. Love– Is your love romantic, platonic, intermittent, evaporating, or other?
  5. Cooperation– How do you help each other with day-to-day responsibilities?
  6. Respect– What level of respect does your partner have for you?
  7. Respect– What level of respect do you have for your partner?
  8. Physical intimacy– How are you and your partner “in sync” about intimacy and sex?
  9. Physical intimacy—How are you and your partner not “in sync” about intimacy and sex?
  10. Physical intimacy– How would you describe your sex life?
  11. Communication– Do you talk to each other about finances?
  12. Communication – Are you only sharing information or are you able to discuss feelings, worries, and excitement?
  13. Values – How much do you agree on ethical and moral issues? How does that influence your relationship?
  14. Religion and spirituality– Do you share a religious and/or spiritual belief system. If you do not, how that works in your relationship?
  15. Raising children– If you have children, describe how you have or have not been able to find common ground regarding discipline, guidance, medical decisions, educational plans and goals.
  16. Family of origin relationships – Do you believe you and/or your partner are more loyal to your own families–of-origin than to each other?
  17. In-law relationships – How have you or have you not worked out relationships that avoid high levels of conflict with each other’s families?
  18. In-Law relationships– Do you have close relationships with your in-laws? Is that likely to continue if your relationship breaks up? Why or why not?
  19. Finances– Are you both contributing to the family economy, either by working outside the home or inside? How does that work for you?
  20. Finances– How do you agree or disagree on methods of spending money?
  21. Finances– How do you agree or disagree on a budget for saving money?
  22. Arguing– Do you and your partner stick to the issue at hand when you argue?
  23. Arguing– Do you or your partner bring up wrong-doings of the past when arguing?
  24. Arguing– Does your fighting ever become physical?
  25. Arguing– When you are arguing with your partner, how safe does everyone in your family feel?
  26. Future– How do you believe your life (and that of your children, if applicable) would be better without this committed relationship?
  27. Future– How do you believe your life (and that of your children, if applicable) would be worse without this committed relationship?
Family Breakup and Survival cover

5 Components to Living with Mental Illness

5 Key Components to Living with Mental Illness

Living with mental illness is a little more complex than a person without mental illness may think. Daily life cannot simply be lived on the fly. Each day must be planned and oriented around the illness. For some who are still learning to cope with this diagnosis, each day is a matter of trial and errors. This trial and error, when not guided by professional help, can sometimes result in addiction due to self-medication. Learning how to live with the fewest limitations is a process that should be conducted with the help of a counselor. We have identified five key components to reclaiming your life after a mental illness diagnosis.

Cultivate Good Eating Habits and a Healthy Diet

What we eat has a huge impact on our mental state. A diet lacking in certain nutrients easily can amplify the symptoms of mental illness. It is important that you identify any nutritional gaps in your diet and modify accordingly. You should also ensure that you are eating enough calories and eating regularly.

Make Time to Exercise to Help Cope with Mental Illness

Keeping the body fit is a good way to reduce stress. When you physically feel good, your mind feels good, too. In addition to improving your level of fitness, exercise creates endorphins that are known to improve your mood and help you maintain mental regularity. Try to find a form of exercise you enjoy. You may find that you like walking, hiking, riding a bike, or lifting weights. If you look forward to exercising, it will be easier for you to get yourself out of bed or off the couch and moving.

Staying Social is Important

Maintaining social ties is simply part of being human. For those with mental illness, it can be particularly hard to muster the will to see friends and take part in social activities. Though you should not force yourself into uncomfortable situations, you should make it a priority to spend time with other people.

Create and Stick to a Routine

The human mind loves routine. Every person will benefit from forming a daily or weekly routine. For people with mental illness, a routine can decrease the symptoms of the illness. When the mind has the ability to know what is coming next, it is less prone to display abnormal behavior. This is particularly true with bipolar disorder.

Spend Time with Animals

have been shown to reduce stress, improve symptoms of mental illness, and help us live longer. Spending some quality time with an affectionate animal can work wonders for your mental state. For those with more severe forms of mental illness, a psychiatric service dog may be the best way to go. Psychiatric service dogs are specially trained to help their handlers cope with their unique challenges while providing love, comfort, and support. For example, PTSD service dogs might learn to bring their handler out of a flashback, guide him to an exit in a public place, or alert a loved one of the situation.

Even if you have perfected all five of these components to living with mental illness, you are likely to continue feeling the effects of your illness. This is where professional help comes in. Working with a counselor is also important to the process of learning to cope with a mental illness. Though streamlining your daily life will certainly help, you may need medications or talk therapy to thrive in your daily life. Consult with your counselor and figure out what your next step should be.

Adam Cook has a strong understanding of the devastation that can be caused by addiction. He recently lost a close friend to an addiction-related suicide. In an effort to better educate himself and to help others, he created AddictionHub.org, a site that provides addiction and mental health resources. When he isn’t working or adding to his website, he’s prepping for his first triathlon.

Orange Bag Denial or They called and I’m Not Ready.

Am I packed and ready to go? Why on Earth Not?
By COL James L. Greenstone, EdD, JD, DABECI.
Excerpted from Emotional First Aid.

If denial exists anywhere, it exists here. The seemingly unconscious process of refusing those implements of survival that might be needed during a disaster scenario because acceptance of that need also means acceptance of the likelihood of a disaster occurring, is the focus here. Disasters do and will occur and you need to be ready. As Sherif and Sherif stated in their seminal work, An Outline of Social Psychology, 1956, refusal of the implements of survival denies that reality. Acceptance confirms it. Perhaps acknowledgement of this process will impact the individual’s frame of reference or psychological structuring, and thereby affect observed behavior.

Working in an organized disaster recovery area

Working in an organized disaster recovery area

The Issue

Perhaps the reason that people refuse to prepare for the onset of a disaster relates to the psychological term: “Orange Bag Denial.” (Greenstone, 2009). Manmade and natural disasters will occur. One has only to look around themselves to confirm this reality.

Many will remember a few years ago when, in a prominent way, a product came on the market that promised to provide sufficient supplies to help an individual to survive the first 72 hours of a disaster, man-made or natural. These provisions were carefully provided in an orange canvas backpack that sold for about $30 – $35. The supplies provided would have probably cost more than the $35 price tag if one were to purchase them separately. In addition to the flashlight, batteries, water, food, tools, and the like, the size of the backpack allowed for personal gear such as extra clothing and other supplies. Altogether the pack was still light enough for even the slightest individual to carry the bag and to move around with ease.

The Search

Being a preparer, my personal “go bag” has been ready for the various circumstances in which one might find himself. Even so, this new orange bag was of some interest. As one might expect, it was quickly determined that they were readily available at most super stores in the area. What was found there was surprising and yet not completely unexpected.
An individual search of the store began. (This was probably because of an aversion to asking for directions.) Anyway, the bags were nowhere to be found even though advertised. Finally, several employees were approached for directions to the bags. They were found standing together obviously discussing profit and loss statements. They were not knowledgeable about the bags and could not recall seeing them on the store shelves. The manager was summoned. He knew about the bags. He explained that they had been removed from the shelves because they were not selling: an inkling that something was afoot. The manager explained that he was about to return the bags to the supplier but that they were still in the store stock room.
In the stock room, a bin was full of the orange emergency bags. The manager was asked if the bags were still available for sale. He said that they were and that he would sell them at an incredibly good price for as many of them as were desired. The price was so good, all were purchased. An immediate thought was that they could be given as Christmas or Chanukah gifts.

Who knew?

After the bags were purchased and loaded into the car, they were transported to be used as presents.

The Results

When it was mentioned to a very smart wife that the bags would be given as gifts, she warned against such action. Not fully understanding the issues, this author argued, disagreed and finally acquiesced. This proved to be the correct choice. The rest was amazing.
There were several family members and fellow preparers, to whom this writer was close personally, and to whom the bags might be given. Not so such as a holiday gift, but later because of concern about their readiness if something bad happened.

Most of the few close friends to whom the orange gifts were given were visibly and verbally shocked by this expression of kindness. To a person, their eyes bugged, they appeared stunned. They asked why such a gift would be given to them. Several were shocked and asked, “Do you know something that I don’t?”

Therein was born the concept of the Orange Bag Denial. Acceptance of the gift would also mean an acceptance of the possibility that a disaster might occur and that the contents of the orange bag might have to be utilized. The alternative, not to accept the bag, as a few did, in essence was avoidance and a denial of such a possibility. In other words, “If I do not take the bag designed for a disaster, maybe I will be spared the disaster. On the other hand, if I accept the bag, then also I have to accept the fact that a disaster may occur for which I may need these supplies.”

Some of the Related Numbers and Findings

There are at least four stages of preparedness denial. According to Eric Holdeman (2008), Director of Emergency Management for King County, Texas, the four stages are:

1. It won’t happen,
2. If it does happen, it won’t happen to me,
3. If it does happen to me, it won’t be that bad; and
4. If it happens and it is bad, there is nothing that I can do to stop it anyway.

In an August 2006 poll conducted by Time Magazine, it was reported that most American citizens were not prepared for a disaster and had their heads in the sand. Half surveyed said they had experienced a disaster. Only 16% of those said that they were adequately prepared for another disaster. Many justified their poor preparation by indicating that they did not need to prepare because that they did not live in areas of high risk for any kind of disaster (Ripley, 2006).

Facts seem to support the assertion that 91% of Americans live in places of significant risk to some type of disaster situation that could dramatically affect their life. This study was conducted by the Hazards and Vulnerability Research Institute at the University of South Carolina (Ripley, 2006). There seems to be a fine line, according to this quoted article, between optimism and foolishness. In a country whose citizens, many times, distrust its leaders, the vast majority continue to think that in a disaster our government, local, state, and national, will quickly come to our aid as in non-disaster times. The response to Hurricane Katrina is the strongest current counter-testimony to this ill-conceived belief.

Read through the following pages from Emotional First Aid. Dr. Greenstone has compliled a comprehensive list of what you need when you are called. Click the page for printable versions.

EFA-Page-72

EFA-Page-73

EFA-Page-74

EFA-Page-75

Leigh Anne Jasheway telling jokes

But I Don’t Want to Embarrass Myself! Or I Won’t Play That Game

Pushing People Past
Their Comfort Zone to Play Games
Without Pushing Their Buttons

Excerpted from Are You Playing with Me?
By Leigh Ann Jasheway

In an earlier blog,  we talked about how reluctant some people can be in being playful. It may not be their nature. Or a light heart may be something that is frowned upon in their department or their profession. If someone asked me to sit quietly without cracking a smile for an hour, I’d feel very uncomfortable (actually, I’d probably find it impossible), so every time I ask someone to step outside their usual boundaries, I try to conjure up a picture of myself sitting in a chair silently. And then I try not to laugh at the idea.

When it comes to playful activities, there are four types of people. People who:

1. Are not done being a child and need no encouragement to be silly and childlike;
2. Can be coaxed into playfulness fairly easily if everyone else is doing it;
3. May have forgotten how to play and will need a lot of convincing; and
4. Never feel comfortable showing or even admitting they have a playful side. You may be able to get them to sit at the table, but they’ll probably stare at you or have an “emergency phone call” they have to take.

You can coax or cajole the first three types into participating, but with the resisters, all you can do is hope they eventually feel compelled to join in due to peer pressure. Here are my favorite ways to get audiences involved in activities that may be outside their usual comfort zone:

  • Make it clear that yours will not be a staid lecture. From the title, to the description, to the handouts, to the nametags, incorporate playfulness and fun so that no one will be shocked when they get there.
  • Create a playful environment by arranging the room for fun – the closer the better, semi-circles instead of straight lines, and tables so they can make eye contact with one another. Also set the mood with props and lighting. I like to use strings of light shaped like flamingos or chili peppers. Seeing fun lights automatically says “Hey, this could be different!”
  • Get a feeling about the group and how supportive or distant they are by arriving early for networking or a meal. Set the tone with your own playful attitude. Joke and laugh with them before the actual presentation. This reduces their inhibitions, puts them in a more jovial mood, and reinforces that your presentation will probably be non-traditional.
  • Write your own introduction and make it funny, highlighting some of the more playful aspects of your own personality. I use things like:

–She has an M.P.H., which either stand for Masters of Public Health or Mistress of Public                humor.
–When she’s not speaking or writing, she wrangles wiener dog at her ranch.
–In a previous lifetime, she’s sure she left the iron on.

Use fun music to start and end your session, or to mark breaks.

Near the beginning of your presentation, highlight the productivity, creativity, team building, health, emotional, stress managing, or other benefits of what you’ll be asking them to do. This will address the concern of the more reticent people of the “reason” they should be involved.

Build love and support into the group and activities; discourage meanness disguised as playfulness. I usually tell my groups what things are off-limits, such as making fun of people, using sarcasm instead of humor, saying anything they wouldn’t want their boss or mother to hear, etc. You may also want to use this funny Carmen Miranda Rights statement.

Carmen Miranda Rights: You have the right to remain silent. You will probably not have as much fun or learn as much, but it is your right to sit quietly and observe until such time as you are ready to be part of the merriment.

As long as you aren’t a bully and don’t hurt anyone else while playing, nothing you say (or do) can or will be used against you in your workplace.

You have the right to a play coach. That is why I’m here – to encourage and inspire you to get in touch with your less serious side so that you can take a breather from the problems of your day and your life.

You also have the right to wear fruit on your head. (See cartoon above.)

Deal with people’s fears and concerns. One way to do this is to have them name them right up front. Make a list on a flip-chart under the heading, “Why I’m scared to play” or “Reasons my funny bone is broken.” It helps when people hear that they aren’t the only ones concerned about something. And if they can laugh at their fears together, it creates the kind of bonding that helps throughout their experience.

  • Keep a variety of games and fun activities in your toolbox so that you can pick things that are most likely to work for the group you face.
  • Give lots of praise and applause. It is amazing what people will do if you encourage them simply with recognition.

Forming groups

Once you set the stage for playfulness and fun, you will find that many of the games in this book require you to break down a large audience into smaller, manageable groups. This can cause a lot of trainers and speakers problems – how do you get the people from the same departments to spread out and meet new people? It can feel a lot like dealing with junior high school cliques when you’re faced with an audience who is most comfortable staying with the people they know best.

There are many easy and fun ways to form new groups. You can break them into teams by:

  • Color of shoes or socks.
  • Natural hair color.
  • Which of the following cartoons they like the most: Garfield, Charlie Brown, B.C., The Simpsons, South Park, Opus, none of the above.
  • Listing five barnyard animals (cow, sheep, chicken, pig, farm cat). Have them choose one, make that kind of noise, close their eyes and wander about until they find the rest of their herd or flock.
  • Using a quickie questionnaire with questions you can use throughout the day to break into different groups:
    —What’s your favorite color?
    —Paper or plastic?
    —How many children were in your family?
    —What’s your major hobby?
    —If you were a tree, what kind would you be?
    —Name your favorite ice cream.
    —What kind of dog did you grow up with? Or was it a cat?
    —Which type of music do you prefer?
    —Favorite cereal as a child?
    —Etc.
  • Having them play Rock/Paper/Scissors and putting all the rocks, all the papers, all the scissors together in groups.
  • Players reach out and touch someone. Everyone closes their eyes and walks around until you say stop. Then they reach out hands (eyes still closed) until they find the right number of hands for the group.
  • Using toys. Have as many different types of toys as you want groups and have each person choose one. Their toy represents their group.
  • There is no end to the methods you can use to divide people up into smaller groups, although I don’t recommend sawing them in half. Just make it fun and quick and everything will flow from there.

Are you playing with me

Enjoy this blog? Try the book.

Leigh Anne Jasheway

Author Leigh Anne Jasheway

Don't Get Mad Get Funny

Another great book by Leigh Anne Jasheway

Normal vs. Intense Anxiety

“Normal” Anxiety vs. Intense Anxiety Disturbances
Exerpt from Managing Intense “Anxiety Workbook
By Ester R.A. Leutenberg and John J. Liptak, EdD

Anxiety is an inevitable part of everyday life for most people. Some anxiety is actually an appropriate emotional response to a variety of situations that people encounter. Sometimes, however, it goes beyond to become intense anxiety. How do we distinguish between “normal” everyday anxiety, and more intense anxiety disturbances?

Anxiety manifests itself in the everyday life of most people in many different ways.

Some of the most common types of everyday, “normal” anxiety:

  • Situational Anxiety – Feelings of apprehension and dread related to a specific situation such as starting a new job, moving to a new community, or learning about a new illness.
  • Anticipatory Anxiety – Feelings of apprehension and dread when one confronts something that has been frightening in the past, or that has resulted in a negative experience such as speaking in front of a large group of people.
  • Anxiety Disturbances – These can be distinguished from the everyday, “normal” anxiety because they are more intense (panic attacks), last longer (often months or years instead of going away after an anxiety-producing situation), and interfere with a person’s ability to function effectively in daily life (i.e., inability to function in a job).

Different types of disturbances related to thinking and behavior are conveyed and expressed in different forms:

  • Panic Disorder: People have feelings of extreme terror that strike suddenly and often without any warning. People with panic disorder often experience sweating, chest pain, and/or heart palpitations. They feel as if they are out of control during one of their attacks of fear, and they attempt to avoid places where panic attacks have occurred in the past.
  • Social Anxiety Disorder: People have feelings of overwhelming worry and experience extreme self-consciousness in everyday social situations. These worries include the fear that others will judge them harshly, they will do something that may be embarrassing, and the fear of being ridiculed by other people. People with this disorder often are very anxious being around people and have a difficult time talking to others. They will stay away from places where there are other people and have a hard time making and keeping friends.
  • Generalized Anxiety Disorder: People exhibit excessive, extreme, and/or unrealistic worry and tension, even if there is nothing (or very little) to be worried and/or tense about. People with this disorder may be worried about just getting through the day and doing everyday tasks. They often have trouble falling and staying asleep, inability to relax, and trouble concentrating.
  • Specific Phobias: People experience intense, unwarranted fears about an object or a situation. The fear involved in a phobia is usually inappropriate for the object or the situation and may cause people to avoid specific everyday situations in order to avoid the object or the situation. Some common phobias include snakes, speaking in public, clowns, fear of situations where escape from bad things is perceived as difficult. This represents an intense fear resulting from real or imagined exposure to a wide range of situations.
  • Substance-Induced Anxiety Disorder: People experience anxiety caused by substance utilization or withdrawal.
  • Anxiety Disorder Due to Another Medical Condition: People have anxiety attacks that can be directly attributed to an existing medical condition (often diagnosed with cancer), and it often parallels the course of the illness.
  • Obsessive-Compulsive Disorder: People have recurring repetitive thoughts that will not dissipate (obsessions) and/or engage in ritual behaviors to dispel anxiety (compulsions).

When to Worry?

Symptoms related to intense anxiety can be very complex and difficult to cope with. The good news is that people can develop the skills needed to manage the symptoms and progress forward to begin enjoying life more. Undergoing the stress that accompanies many of the mental health issues can be a very frightening way to live. People who experience intense anxiety and stress over time are at risk of developing a serious mental or physical illness and need to seek a medical professional.

Suicide Warning!

People who experience intense anxiety may feel suicidal, have suicidal thoughts, and make plans for committing suicide. Sometimes they think that the only way to escape the physical, psychological, and emotional pain is to attempt suicide. Remember to take any talk about suicide or suicidal acts very seriously.

Signs of Suicidal Thoughts

Calling or visiting people to say goodbye Increasing use of harmful substances
Engaging in reckless actions Talking about killing or harming oneself
Expressing feeling of being trapped with no way out Purchasing a weapon
Expressing severe hopelessness about the future Putting legal affairs in order
Giving away possessions Withdrawing from family, friends, and activities of interest in the past

Serious Mental Illness

If participants have a serious mental illness, they need to do much more than complete the assessments, activities and exercises contained in a workbook. They need to be taken seriously and facilitators can take an active role in their finding help immediately. All disturbances related to intense anxiety need to be thoroughly evaluated by a medical professional, and then treated with an appropriate combination of medication, and group and/or individual therapy.

Is laughter the best medicine?

Does laughter enhance a wellness lifestyle?

It is sometimes difficult to quantify why laughter is good for us and how it impacts our wellness plan. Laughing is, after all, part of so many things that are important to us. Here are five reasons laughter is good for us, according to the Laughter University.

  • Physiological benefits: laughter is a therapeutic ally in healing and a valuable form of preventive and complementary medicine. It provides important natural defenses against illness.
  • Mental benefits: laughter diffuses bad stress, enhances problem-solving skills, and creates a new perspective.
  • Emotional benefits: laughter elevates moods, counteracts depression symptoms.
  • Social benefits: laughter fosters better communication, and improves cooperation and empathy between people. It is a significant lubricant of human communication and relationships.

Dr. Michael Miller of the National Center for Biotechnology Information and the University of Maryland Medical Center says:

Laughter is a complex human behavior, with inherent characteristics involving and reflecting participation of almost every functional element of the human organism. Laughter is ubiquitous in the human world population. No human group has been identified as being devoid of laughter. The most significant study finding was that “people with heart disease responded less humorously to everyday life situations.” They generally laughed less, even in positive situations, and they displayed more anger and hostility.

The ability to laugh – either naturally or as learned behavior – may have important implications in societies such as the U.S. where heart disease remains the number one killer. We know that exercising, not smoking, and eating foods low in saturated fat will reduce the risk of heart disease. Perhaps regular, hearty laughter should be added to the list.

Retrieved from on June 23, 2006 from http://umm.edu/news-and-events/news-releases/2009/laughter-is-the-best-medicine-for-your-heart.

Julie Lusk practicing Yoga
Julie Lusk, author and yoga expert, smiles as she does yoga

 

Leigh Anne and Friends
No doubt Leigh Anne Jasheway, one of our authors, loves her dogs.

Japanese scientist and geneticist Kazuo Murakami stated: “A laughing therapy has no side-effect, meaning it is an epoch-making treatment for clinical medicine. One day it won’t be a joke to see patients receive a prescription for a comedy video at a pharmacy for medical treatment.”

Retrieved on June 23, 1016 from http://web.archive.org/web/20140522224839/http:/www.theage.com.au/articles/2006/01/12/1136956307785.html.

 

Izzy Gesell
Izzy Gesell, author of Playing Along.

Laughter falls into five categories.

1. Spontaneous laughter
2. Stimulated laughter
3. Induced laughter
4. Pathological laughter
5. Voluntary simulated laughter

Click here to read more.
Retrieved from http://www.laughteronlineuniversity.com/laughter-important/ on June 22, 2016.

Humor is infectious. The sound of roaring laughter is far more contagious than any cough, sniffle, or sneeze. When laughter is shared, it binds people together and increases happiness and intimacy. Laughter also triggers healthy physical changes in the body. Humor and laughter strengthen your immune system, boost your energy, diminish pain, and protect you from the damaging effects of stress. Best of all, this priceless medicine is fun, free, and easy to use.

Retrieved on June 22, 2016 from http://www.helpguide.org/articles/emotional-health/laughter-is-the-best-medicine.htm.

To answer our question is laughter the best medicine?  It seems that yes, it will help cure all kinds of ailments. Not that we recommend giving up medical treatment for a trip to Second City, but add a good scoop of laughter to your day and you will be a more effective person. Will it increase your sense of well-being? You bet. Try it, even if you have to force it a bit. I promise you will feel better. As with everything worthwhile, practice makes perfect.

“Your sense of humor is one of the most powerful tools you have to make certain that your daily mood and emotional state support good health.”             ~ Paul E. McGhee, Ph.D.

Grandma’s Marathon

This weekend saw the 40th running of Grandma’s Marathon.

In a city used to 70 being really, really hot, the weather was almost too warm this weekend for the 40th running of Grandma’s marathon.

The Duluth News Tribune reported on conditions:

Grandma’s uses the American College of Sports Medicine’s color-coded flag system. Both Saturday’s half-marathon at 6:15 a.m. and the full at 7:45 started with green flags, or low-risk. Those gave way to yellow (moderate), then red (high) and, starting at 11:30, black (extremely high). They are determined by the WetBulb Globe Temperature, which takes into account a combination of factors, including humidity, ambient temperature and radiant temperature, according to Ben Nelson, Grandma’s medical director.

Consequently, Nelson and the medical tent saw an increase in heat-related illness. They treated 369 people Saturday, up from a six-year low of 184 in 2015.

Photo by Clint Austin (Clint Austin / caustin@duluthnews.com)

Photo by Clint Austin from the Duluth News Tribune

With all the tragedy and bad news it is difficult sometimes to find reasons to smile and laugh, an important part of living a wellness lifestyle. According to an article in the Huffington Post, “Laughter matters. It brings you back down to earth in heated moments, strengthens social bonds and calms your nervous system. Research suggests that laughter may even strengthen your immune system.” The reasons to cultivate happy thoughts are myriad. Here are some smile starters.

Here are some amazing statistics about Grandma’s Marathon 2016:

7,751 runners started the full marathon, 7,521 runners finished.
7,920 runners started the Gary Bjorklund half marathon, 7,919 runners finished.
Around 5,000+ volunteers kept the runner hydrated, healthy, and fed.
Around 60 to 70,000 people were connected to the Marathon this weekend. Duluth has a population the rest of the year of around 86,000.

These stats for the half marathon are amazing. All but 1 runner was able to finish the race – all 13.1 or so miles. Other races included The Whipper Snapper, and The William K. Irvin 5K.

Here are some photos, courtesy of Grandma’s Marathon’s 2016 website and Facebook page to help that smile along. Thanks, Kate, for permission to share them with our readers.

Are you training?

Are you training?

Weekly "Ready, Get Set" emails.

Weekly “Ready, Get Set” emails.

Grandma's whipper snapper

Running hard.

Kids love to run

Kids love to run

And they're off

And they’re off

 

Grandma's 2016 1

40th Anniversary Finishers’ Medal

Runner's in downtown Duluth...almost at the finish.

Runner’s in downtown Duluth…almost at the finish.

Coming in to the finish line

Coming in to the finish line

Finally...the finish line. First Place Women's 2016

Finally…the finish line. First Place Women’s 2016

 

OLYMPUS DIGITAL CAMERA

 Grandma's 2016 happy finisher

Remember the importance of laughter and of exercise. I’d like to say that I’ve run the full or the half marathon, the 5K, the Whippersnapers, or even the Fun Run, but I haven’t. I have, however, lustily cheered family members as they did. I’ll stick with walking the dogs and do lots of laughing.

Rally following shooting

Don’t Just Show Up

Disaster Response:  Don’t Just Show Up!
Taken from Emotional First Aid: A field guide to crisis intervention and psychological survivalby

Stand in the door. Lean forward. But don’t jump in if you are not called. A glance at the personal reports and newspaper accounts of what happens when a disaster or major crisis situation occurs should tell this story to almost anyone. If an emergency happens in the street in front of your house, that may be different. If the disaster happens some distance away, wait to be called before responding. Get ready to go, but don’t do it. Let those in charge know that you are available, but don’t just show up. The problems get worse from there. A disaster is an occurrence of almost any size when the needs of the situation and its victims are greater than the resources available to respond to those needs. Unexpected, unrequested, and unaccounted for responders may add to the enormity of the already occurring disaster.

If you are serious about emergency and disaster response, join a team that does these things and trains its members to do it well. Federal teams are always looking for qualified professionals in many different fields. State and local teams are preparing also and could probably use the help. Some pay and some do not. Medical Reserve Corps have become quite active across this nation as are the American Red Cross and Salvation Army.

As was said earlier, the rule of thumb for most teams and organizations that respond to crisis and disaster situations is that if you are not called, don’t just show up. Do the training. Assemble your response gear. Be ready, willing, able and well-prepared to go when called. Let your team know of your availability and how quickly you can be on the move to the designated location or staging area. Don’t just show up.

The reasons for this cautionary tone will seem obvious to most, but not all reading it. Almost everyone wants to help when they hear that an emergency has occurred. This desire to help is good on the one hand and can be counterproductive on the other hand. Getting on a plane or in a car with your friends and colleagues and “going to help for a few days” may cause great confusion at the site or staging area and prevent trained and coordinated teams from reaching their destination in a timely fashion. Clogging the airways or the highways serves no one and could endanger those who are waiting for the help to arrive. Do-gooders have no place at a disaster scene. Trained and coordinated emergency personnel do. If you must go regardless of the consequences, at least coordinate with those who are in charge of the response and be sure that they can use your services. Take with you, in addition to your professional supplies, enough food, water, shelter, waste disposal gear, sleeping gear, and other survival supplies so that your arrival will not put added burden on those who already have limited means. Expect nothing from your host if you arrive when you are not called, requested, or needed. Assume that they have nothing to spare and that you will probably be operating on your own. If the conditions are not as stark as you expect, so much the better for you.

Disaster, emergency, and crisis response, regardless of the situation, needs to be carefully coordinated and regulated to achieve the best and most helpful results. The size of the event is not as important as the coordination of those services and service providers that are needed. The emergency, and the often occurring chaos surrounding it, make this approach mandatory. Even the best laid plans survive only the initial contact with the emergency. Adjustments have to be made and resources utilized appropriately and sometimes differently. What is done, undone or redone must be within the context of the established and prepared structure utilized by those who have trained and prepared to respond.

If you are not called, don’t just go. If you are prepared to go and are called, get there in the time allotted. If you are a member of a team, follow your team guidelines. If you are not a member of a team and would like to be, check out the following and investigate others:

1. Federal Disaster Medical Assistance Teams, United States Department of Health and Human Services.
2. American Red Cross
3. Salvation Army
4. Baptist Men’s Association
7. Federal Emergency Management Agency, Department of Homeland Security
8. National Guard
9. State Defense Forces
10. Green Cross
11. Urban Search and Rescue Teams
12. United States Air Force Auxiliary, Civil Air Patrol
13. Local community teams
14. Police department auxiliaries and reserves.
15. Fire department auxiliaries
16. Community Emergency Response Teams (CERT)
17. Mental Health Teams
18. Incident Command System, Incident Management Teams
19. Special Needs Shelters
20. Medical Shelters
21. Chaplain Services (if trained for disaster response)
22. Disaster relief within many denominations

Getting involved in a formal way requires a commitment of some kind. Doing so will allow for a better response. It will also allow for a more satisfying experience for you. Certainly it will prevent many of the problems that occur when well-wishers and do-gooders show up. To really be helpful, you need to be part of the solution rather than part of the already burgeoning problem. Don’t just show up.Emotional First Aid cover

Dr. Greenstone’s book Emotional First Aid from which the article above was taken, is a great place to start training yourself to be of optimal use in the field following a disaster. Although it is often difficult for us to leave the relatively safe environs of our offices, we recognize the need for psychological first aid. Utilize one of the organizations above to get trained, offer your services, and when accepted, GO.

Floats like a butterfly, stings like a bee.

As I listened to the tributes to Muhammad Ali over the last two weekends (until the horrendous tragedy in Orlando drummed out everything else) I was surprised at the sense of loss I felt. I’m not a boxing fan. I’m almost 70 years old and am usually quite critical of celebrity. I admire those who are intelligent and well-educated. Why was I feeling such deep grief for a boxer? I am part of the generation that saw the assassination of King, JFK, and Bobby. How was it that Ali’s death was touching my soul?
This is some of what I learned:
Ali said, “Rivers, lakes, ponds, streams, oceans all have different names, but they all contain water. So do religions have different names, and they all contain truth, expressed in different forms and times. It doesn’t matter if you’re a Muslim, a Christian, or a Jew. When you believe in God, you should believe that all people are part of one family.”
“I am America,” he once declared. “I am the part you won’t recognize. But get used to me – black, confident, cocky; my name, not yours; my religion, not yours; my goals, my own. Get used to me.”  Click here to read more.
How could one person do and be all that Ali did and was? In part, because he was resilient. William C. Rodden from the New York Times said it well, “What I gleaned from Ali’s life, as I’ve lived mine, is that the goal is not to go through life undefeated. The quest is to exercise resilience and come back stronger.”
Resiliency is defined as the ability to manage life’s challenges, stresses, changes, and pressures effectively. It is the ability to cope and adapt successfully to adversity.  It is being able to bounce back to a balanced state after facing a major disruption in life or career. (Leutenberg & Liptak, 2011)
Here’ s what we can do right now…
  • Find new, more positive friends.
  • Prepare for the future.
  • Laugh and find humor in my day.
  • Do not label myself or allow myself to be labeled.
  • Remind myself frequently of my positive attributes.
  • Stay in the present without dwelling in the past.
  • Overcome negative messages.
  • Invest in myself.
  • Take more responsibility for my own actions.
  • Learn from my experiences.
  • Be sure that the negative influences of the past do not contribute to my future.
  • Refrain from making excuses or blaming.
  • Be certain that I am, or that I become, the person I want to be.