Aging Well

Aging well with a healthy lifestyle

From Aging Beyond Belief by Don Ardell

Don Ardell racing

Don Ardell

Everybody knows this at one level, but many unconscious desires, hopes, and particularly frustrations occur when the reality is not accepted at the deepest, unconscious level. Getting old is not as good as being young in many ways, aging is part of life. Accept unavoidable facts as cheerfully as possible.

Two systems of concern are bones and muscles. In time, bones become less dense and lose mass and minerals. This, of course, weakens the bones and makes them vulnerable to fracture. Muscles also lose mass and strength, in part due to less water in the tendons and ligaments, leading to added stiffness. The cardiovascular system is affected because the size of the heart increases a little, as does blood pressure. More important, your maximal heart and heart recovery rates diminish. An ambitious fitness routine delays all this substantially.

Unlike your bones and muscles, the decline of other body parts or systems with advancing age are less responsive to vigorous wellness lifestyle practices. That is to say, these systems are going to deteriorate whether you stand on your head, run marathons, eat a perfect diet (whatever that is) and do absolutely everything as well as it can be done. These systems include the following.

  • Hearing – the cells of your inner ears are damaged by normal wear and tear of sounds over time. The auditory canal walls become thinner, eardrums thicken and it becomes more difficult to hear higher frequencies.
  • Brainpower – the number of brain cells (neurons) diminish with age, though the number of connections between cells increase in some areas of the brain.
  • Kidneys – the size of your kidneys and bladder capacity are reduced. The kidneys become less efficient at removing wastes from the blood.
  • Reproduction – men produce fewer sperm and suffer loss of testosterone; women produce less estrogen, progesterone and testosterone, for starters.
  • Eyesight – There are losses in ability to produce tears, the retina gets thinner and the lens yellows. Almost everyone over forty learns the meaning of the word “presbyopia,” a visual condition in which loss of elasticity of the lens of the eye causes defective accommodation and inability to focus sharply for near vision.
  • Skin – you really do become “thin skinned,” or at least your skin thins even if you don’t become quick to take offense. Also, your sweat and oil (sebaceous) glands are less active and skin moisture decreases.
  • Nails – Grow half as fast as they used to. Who cares? I suppose some women do, but of all the inevitable changes, this is one I won’t mind in the slightest.

Of course you never know, there may be extraordinary advances in the years to come. All you have to do is live long enough in order to benefit. However, be careful – some advances might never come to pass, in which case you could find yourself hanging around, waiting forever.

Many advances are on the horizon it seems. Scientists just might develop impressive new memory-boosting strategies and life extension techniques. How? The possibilities are limitless. Maybe the key will be found in estrogen or testosterone. Maybe proteins of some kind or stem cells or gene therapies will be used to solve neurological problems associated with aging that will preserve cognitive function, prevent or cure Alzheimer’s, asthma, infectious diseases – and aging itself. Maybe, but probably not in time to work for you. The best strategy is to adopt a wellness lifestyle.

We can greatly affect the quality of our lives. Life quality is very much subject to lifestyle actions, even if the ratio between birth and death will always to one to one. Clearly being old isn’t what it used to be. A wellness lifestyle will allow you to remain younger in important ways as long as possible. Live well and enjoy each day!

Donald Ardell is the author of Aging Beyond Belief: 69 tips for REAL wellness. R = Reason, E = Exuberance, A = And, L=Libery.  Aging Beyond Belief

Leisure lacking in the “No Vacation Nation”

The Importance of Leisure

The United States Is Called the “No Vacation Nation”.

Are Americans allergic to leisure time? 57% left unused vacation on the table. Reasons given:

  • Too much work to do
  • Afraid of being replaced
  • Don’t want to come back to huge pile of work
  • Can’t afford to do anything out of the ordinary
  • No backup at work
Paid Vacation Chart

Chart retrieved from CNN/Money

In recognition of National Mental Health month, we offer this article from The Wellness Lifestyle Workbook on the importance of leisure followed by an exercises for “Leisure Exploration” and “Overcoming Barriers to Leisure Participation.” We invite you to use the article and the worksheets for yourself and for your clients.

The Importance of Leisure

By Ester R.A. Leutenberg and John J. Liptak, EdD.

Leisure can be defined as a period of time that we have outside of work and essential household and relationship activities. The typical American employee spends about eight to ten hours a day working, five days a week. This totals at least forty to fifty hours per week. Most of us also spend a lot of time for compulsory activities such as eating, sleeping and essential chores. With the time left over, it is important for us to engage in leisure-time activities that will allow us to balance work, find enjoyment, and expend mental, physical, social and creative energy.

Leisure-time activities are usually more fun than work. We usually do not engage in leisure activities that we do not like to do. We often forget that it’s all right to have fun. Many of us are workaholics who feel guilty when we take time for ourselves to enjoy fun activities. We do not want to take time away from our family, friends or obligations. But we can creatively incorporate time with family and friends and engage in leisure activities at the same time.

The skills you gain from leisure-time activities can easily be transferred to occupations. People are typically good at what they enjoy, are more motivated to participate in these activities, and will spend more time at them. Leisure-time activities can be valuable exploratory experiences in which individuals can develop both personal and work-related skills that might be useful in many different types of jobs. Similarly, leisure-time activities also provide an opportunity to expand and perfect skills you already have.

Most people work a lot of hours and work very hard. Although a certain amount of work is very good for us, it does not mean that twice as much work means that you get twice as much done. In fact, research indicates that the law of diminishing returns takes over and that you actually gain less and less for each extra hour that you work. In Japan, they have a term, Karoshi, which means sudden death from overwork. Leisure can help you to remain balanced.

Ernie Zelenski, in his book The Joy of Not Working, suggests that when people are able to enjoy leisure time to the fullest, their lives will be enhanced to immeasurable levels. Some of the benefits people enjoy from satisfying leisure include:

  • A higher quality of life
  • Personal growth
  • Improved healthy
  • Higher self-esteem
  • Less stress
  • A more relaxed lifestyle
  • Excitement and adventure
  • A balance lifestyle
  • A sense of self-worth
  • An increase in quality of family life

Click here for “Leisure Exploration” and “Overcoming Barriers to Leisure Participation”, worksheets from The Wellness Lifestyle Workbook.

Don’t Play Twister on a Full Stomach

and Other Rules for Choosing the Right Games for the Right Time

From Are You Playing with Me
By Leigh Anne Jasheway-Bryant

If you’re in charge of a presentation, whether you’re a professional speaker, a volunteer coordinator, a trainer, or someone who was bribed with a cookie, a big part of your job is to create a safe and playful atmosphere in which fun things can happen. Your goal is to find ways to help everyone in the audience feel comfortable enough in the space, with you, and with everyone else to take a few steps outside their comfort zone. They won’t do that unless they feel secure doing things that they might otherwise consider too risky.

If your audience consists of people who not only work with another, but also FOR some of the people sitting next to them, your job can be made a little more difficult. After all, maybe John Deere over there doesn’t want his boss Betty Crocker to see him talk like a pirate three days before his performance evaluation. There are positives and negatives to having employees and managers in the same room at the same time, but when it comes to playing games, if you have any say in the matter, you might want to suggest separate sessions for each.

Playing Improv

Doing Improv at a Conference

No matter what the composition of your audiences (mine are mostly carbon-based), you’ll find it easier to help everyone enjoy themselves and play well with others if you keep the following rules in mind.

Rule # 1: Not everyone wants to play.

As young kids, even if we’re shy, we usually want to be part of the game (unless it’s dodge ball and we’re the target). Unfortunately, many adults are much more hesitant to join in the fun. Shyness is one reason. Another is the potential of embarrassing ourselves in front of co-workers, friends, or even strangers. After all, what if we say or do something that gets back to our boss or people we feel we need to impress? Then there’s the issue that the older we get, the more voices we’re likely to have in our heads telling us things like, “Act your age,” “That’s not appropriate,” and “We don’t pay you to have a good time.”

As an educator, speaker, or trainer, one of the worst things you can do is to force someone into a situation he or she really doesn’t want to be in. By scaring them, you shut down their willingness to hear your messages and you may even create tension among the rest of the group. On the other hand, it is your job is the try to encourage everyone to participate at some level and to push a little beyond their comfort zone. After all, things aren’t much fun in the box (or in the cubicle).

The best way to deal with reluctant participants is never to put them in situations where they have to play alone. Don’t “volunteer” them – or let one of their office mates do so – for games in which they have to be the one (or one of a few) in the spotlight. By making sure to have enough games that involve everyone in the group in your bag of tricks, you can encourage the shy and frightened to play along without feeling overly- anxious or, worse, leaving the room.

Rule # 2: Bribes and rewards are effective tools.

Let’s face it, we’re all more willing to take risks and make fools of ourselves if we get something for our effort. It doesn’t have to be something big or expensive – I’ve found that cheap, fun toys I’ve bought at garage sales or secondhand stores are always the most popular. Once I bought a box of Freud Action Figures (they didn’t do anything and the irony amused people. But they did come in funny packaging.)They were one of my most popular “enticements.” As were yellow smiley balls that stuck their tongues out when you squeezed them (which were discontinued because the tongues could fall off and pose a choking hazard to children and immature adults). I personally like getting most of my rewards at garage sales because I’m recycling instead of producing more waste that the planet has to somehow accommodate. Yesterday’s Happy Meal toy becomes today’s corporate bribe.

Even better, most of the time you don’t even have to give away “stuff.” Simply rewarding volunteers and participants with cheers and applause can encourage other volunteers to step up for the activities following. Most people so rarely get cheered on for anything they do, the feeling they get when hearing clapping and congratulatory hoots and whistles is something they’ll take with them into the rest of their day, if not their week.

Rule # 3: Don’t ask anyone to do things you wouldn’t do. 

Leigh Anne Jasheway

Leigh Anne Jasheway

If you’d be uncomfortable crawling on the floor mooing like a cow, imagine how people whose job doesn’t involve regularly doing crazy things will feel. At no point can the members of the group feel like you’re making fun of them. You should be making fun with them.

It helps if you dress comfortably and playfully, so it appears from the very start that you are there to play with them. It also helps for you to have a choice of activities ranging from those that are only moderately silly and playful to those that are extremely both. You can judge the mood of the group and pick activities that fit in best with their needs and the willingness of their spirit.

Rule #4: The more participants are invested before you start, the more likely they are to take part. 

If you come in, set up, and start right in, there becomes a “You” and “Us” division. You’re in charge and they have to go along for the ride. While this is true in some ways, you can put a little more power in their hands by inviting them to play a more active role before things begin.

Conference setup

Attendees helping with setup

Many of the games in this book involve props and supplies. Ask for help in distributing these and laying them out. If the room isn’t set up the way you want it – and if there have been serious speakers prior to your session, it probably won’t be – engage those members of the group who are willing to help you rearrange things. If you don’t have someone assigned to introduce you, ask two people to read your prepared intro as a duet. All of these activities help set the groundwork for fun and help group members feel more connected to you and to the activities you have planned.

Another way to involve participants is to give them some choice or control over the games. This is one reason certain improv games – the ones that don’t require too much comedic skill and thereby intimidate people – are good to include in your bag of tricks. They encourage the audience to play an active role in deciding how the game goes. You can also let participants help choose which activity to try (I usually offer selection up front and let them pick) or give them options for which rules to follow and which rules to break. Any time you can involve participants in decision-making (a serious and professional task), you will increase their comfort in taking part in the games (a light-hearted and fun task).

Rule # 5: Play along, but don’t save all the good roles for yourself. 

By being part of certain games, you prove that you’re willing to do what you’re asking them to do (see Rule #3).And when you have people who are reluctant to volunteer, joining in yourself may help them get the courage to raise their hands.

But if you take part in every game, you set a bad precedent by not involving the audience as much as you should and not sharing the fun. Be available only as an emergency back-up volunteer.

Rule # 6: Time is important, even when having fun.

If you don’t allow enough time for everyone to feel like they’ve completed an activity, you create dissatisfaction and feelings of a lack of completion in the room. On the other hand, too much time can make even fun games seem to drag on forever and drain the joy out of them.

If you have a large group, you may find that a certain amount of time is too little for some and too much for others. You will have to choose a happy medium. Ask each team how far along they are and when most teams are done or almost done, announce two or three more minutes. Stick to your time limit, even if one last team still has work to do.

Rule # 7: The later in the day, the harder it is for most people to think on their feet, be creative, or muster the energy to volunteer for activities.

After six or seven hours sitting, the blood and oxygen in our bodies heads south, towards our hips. If you spend most of your day in the seated position and notice your hips have gotten larger, don’t think of it as middle-age spread, think of it as oxygen surplus.

In order for us to feel and be creative and productive, we need oxygen feeding our brain. That’s hard when it is constantly being pulled in the opposite direction by gravity. Quick solutions to this problem include standing on your head, jogging around room, or deep belly-laughing. But be aware of the natural lethargy that happens around 3:00 p.m., especially if a conference or training began early in the morning and adapt your choice of activities accordingly.

Rule # 8: Make sure you know what purpose your games serve. 

Just like the coordinator or manager you had to talk into allowing you to use a more playful approach to your topic, there will probably be some people in the audience who need rational, logical explanations of why they should behave in a manner that they consider odd and unprofessional. Even if the reasons is simply to have fun, always be prepared to share why you’re asking them to do something with those who feel more comfortable knowing.

Rule #9: Make time for contemplation and learning.

Therapy session

Discussing the games played.

Games are fun and entertaining, but are only good learning tools if there’s time to reflect on what the lessons were. In addition to allowing time for each activity in this book, I recommend building in time between activities so participants can process what they’ve learned and recharge.

Bonus Rule #10: Anything worth saying is worth singing.

It just is.

Julie Lusk practicing Yoga

Are Relaxation Techniques Part of Yoga?

Can something as mysterious as Yoga include guided relaxation and imagery?

Excerpted from Yoga Meditations by Julie Lusk

Julie Lusk practicing Yoga

Julie Lusk stumped.

Mayo Clinic’s “Housecall” has discussed the benefits of Yoga. Reading their article reminded me of Julie Lusk, one of our authors who writes about relaxation techniques and yoga.  She is a Yoga Master and teacher in the Cincinnati area. Julie can be found at Wholesome Resources when she isn’t traveling, speaking, and teaching. In an excerpt from her book Yoga Meditations she writes about using Shavasana, a yoga pose, to enhance relaxation and meditation.

Guided Relaxation: Still Yoga.

Yoga is the settling of the mind into stillness.
Our essential nature is usually overshadowed by mental activity.
The five types of mental activity are understanding, misunderstanding, imagination, sleep, and memory.
They may or may not cause suffering.

Yoga Sutra 1.2, 1.4-6

Stillness. What a treasure in a world that moves at lightning fast speed. Thankfully, there is an ongoing place in each of us that is an unending reservoir of inner strength and stillness. The purpose of yoga and practices like it is to uncover this powerful core and to use it as a solid platform from which to encounter the world and experience life.

Settling mental activity by actively becoming relaxed and centered is an easy starting point for discovering inner peace; it is also the foundation for most mind-body practices. It actively increases our capacity to calm the mind, soothe the emotions, and open the heart.

Yoga pose

Shavasana – Photo used with permission of Julie Lusk

Shavasana (sha-VAH-sah-nah) – the proper supine position for relaxation and guided imagery. The optimal position for guided relaxation and imagery is called Shavasana (sponge or corpse pose) in yoga. Shavasana is done lying down on a firm, flat surface, such as a carpeted floor or mat. A sofa or bed can be used; however, you risk falling asleep if it is too comfortable.

Here are the specifics:

Lie down on a carpeted floor or mat. Feel free to cover yourself with a blanket for warmth.
Start with a nice big stretch. Next, take in a deep breath and sigh it out through an open mouth.
Close your eyes or keep them barely open. An eye pillow or folded washcloth placed over the eyes helps the brain and body relax further.

Place your legs straight out with your heels twelve to twenty-four inches apart. Find a good distance for your feet so that your hips and back can relax. If your back is uncomfortable, bend your knees and lean them against each other with your feet placed on the floor below them. Start by placing your feet wider than your hips, and notice if it feels comfortable and stable. If not, adjust the placement of your feet and knees. An alternative is to place a sturdy pillow or bolster under your knees. Take the time you need to find the optimal position for your comfort.

Lift your hips up slightly and place them back down so they fall supported and your weight is evenly distributed.

Draw your shoulders downward by gently lowering them toward your ears. Snuggle and tuck them in so they rest comfortably beneath you.

Stretch your arms out and away from your sides in a position of ease. Place your palms face up and notice how this feels to you. If you prefer, turn your palms down or place them on your body.

It is important to preserve the natural arch at the back of your neck. To do so, rest the back of your head on the floor and make sure that neither your forehead nor chin is higher than the other. You may use a small pillow under your head, or roll up a small towel and place it under your neck.

Let your awareness roam around your body to become aware of any area that may be uncomfortable and take the time needed to adjust your clothing and your posture so you are totally at ease.

Yoga outside

Shavasna

Now you, or your clients, are in the perfect position to enjoy meditation or guided imagery. Find a CD with images you and your clients will find soothing, beginning with shorter scripts (5 to 8 minutes) and then graduate to longer ones when you have mastered relaxing for 5 minutes or so. You will find it gets easier each time the routine is practiced.

Remember that your clients are learning what might be a brand new way of using their muscles. Just as it takes time to learn to be a great shot on the basketball court or to be able to play perfect arpeggios on the piano, it takes time and practice to become expert at relaxation and yoga techniques. Everybody take a deep breath and begin to explore a new way to relax.

About Julie.

Julie Lusk author and yoga master

Author and Yoga Master Julie Lusk

Go here for a selection of relaxation and guided imagery CD’s.

Children and Stress

Children and Stress: The Effects of Stress on Children

Excerpted from Children and Stress: A handbook for parents, teachers, and therapists 
By Marty Loy, PhD

A child’s age, personality, and coping skills affect how he or she will deal with stress and react to it. The type of stress, its duration, and its intensity will determine how taxing it is. Support from family and friends and, in some instances, teachers and professional counselors can—if available in sufficient amount and quality—enhance skills and help the child gain perspective. Some research suggests that stress in children has a synergistic rather than a cumulative effect, multiplying the negative effects of stress by as much as four times with each added stressor present in a child’s life.

Children and Stress: Short-term effects

One of the first indicators of stress in children is changes in behavior. Such changes may include anger, backtalk, fighting, hitting, bullying, teasing, and increased hostility toward siblings, family, or peers. Parents and teachers may notice communication problems, decreased concentration, compulsiveness, depression or general sadness, withdrawal, friendship problems, or resistance toward school attendance.

Stress can show immediate effects through a wide range of emotions. Some children become easily tearful, whiny, anxious, demanding, distrustful, fearful, and nervous. Some have mood swings or express feelings of being lonely or unloved. Physical symptoms may include complaints of upset stomach, headache, or sore throat. Episodes of vomiting, loss of appetite, or a frequent need to urinate may be observed. A variety of unusual physical behaviors such as fidgeting, stuttering, tremors, or shaking legs may arise from stress. Colds and other viral illnesses can be a sign of a stress weakened immune system.

When under stress, some older children revert to behaviors characteristic of younger children, such as baby talk, thumb-sucking, nose-picking, or wetting clothing. Stressed children may bite their nails or bite, twirl, pull or suck their hair. Parents should also be aware of changes in sleep behaviors such as insomnia, extended sleep periods, fear of the dark, bad dreams, or bed wetting; or changes in eating patterns such as increased or decreased consumption of food or an increased interest in junk food.

Overt signs of stress are also common and are sometimes described as “calls for help.” Examples include self-induced sickness or threats of suicide. Those affected with the good little girl syndrome do everything they are asked; on the opposite extreme, rebels may break all the rules or take part in high-risk behaviors, such as the use of drugs or alcohol, shoplifting, or skipping school.

Specific reactions are highly individual to the child. One might get a stomachache and cry, while another might become irritable and angry. Stress symptoms in some children happen immediately after the stressful event, while in others reactions may not show up for several days. Some children communicate their thoughts and feelings readily, while others have difficulty naming their feelings. They may use general terms or vague statements, such as “I’m worried,” or “I have butterflies in my stomach.” Some—typically younger children—may show anger only briefly while others—usually older—demonstrate longer-lasting effects, holding on to their feelings of anger, disillusionment, distrust, and low self-esteem for weeks, months, or even years.

Children and Stress: Long-term Effects

Recent research on childhood stress has contributed to a growing understanding of the long-term physical and emotional consequences of mismanaged stress. Stress can impair a child’s self-image, self-confidence, self-esteem, academic performance, and social skills. Stress also plays a role in a child’s tolerance and self-control. Childhood stress can increase long-term social anxiety and insecurity; it can contribute to substance abuse, suicidal ideation, and suicide.

Unidentified and untreated stress in children contributes to physical problems ranging from lowered immune function and migraine headaches to obesity, type II diabetes, respiratory-tract illness, asthma, and several psychiatric disorders, including depression, anxiety, chronic post-traumatic stress disorder, and developmental delays both physical and emotional.
Some evidence suggests that many long-term consequences persist well into adulthood. They may manifest themselves in a range of adult emotional and physical problems such as insecurity, low self-confidence, social anxieties, poor self-esteem, substance abuse, and depression. Stress may influence everything from physical health and memory to social competence, marital success, and academic and socioeconomic attainment.

Children can appear outwardly resilient to the immediate effects of stress but, if the timing of the stress is during a critical period of personality development, they can carry the long-term effects with them for the rest of their lives. Many studies link trauma and chronic stress with poor physical and mental health over the long-term.

Marty Loy

Author Marty Loy

Marty Loy PhD: Dr. Loy is professor of Health Promotion and is the Dean of Professional Studies at the University of Wisconsin Stevens Point. He teaches and publishes in the areas of stress management, learning, and childhood grief and loss. Marty won the University Excellence in Teaching Award in 2001. He currently serves as the President for the Board of Directors of the National Wellness Institute.

Marty and his wife, Becky Loy, founded Camp Hope, a camp for grieving children in 1986. Becky is the president and camp director. Camp Hope has served as a model for similar camps nationally. The Loys were one of three national recipients of the 2007 Champions of Children Award sponsored by Johnson & Johnson in recognition of their work with grieving children. Learn more about Camp Hope at www.camphopeforkids.org.

Marty, originally from Spring Green, earned his doctorate in education administration from the University of Wisconsin-Madison, a master’s in education counseling from UW-Oshkosh, and a bachelor’s from UW-Madison.

Help Clients Find Mental Health Care

How can mental health care professionals help folks in need of care find it?
How do you help them find you?

As part of Mental Health Awareness Month (May 2016) it might be useful to look at how professionals let those in search of mental health care know they are available. Here are some tips that sound effective. Do you use any of these techniques? Do you they work for your practice? If they don’t, what do you think will work?

Let us know your thoughts in the comment box at the bottom of the page. I’ll gather the comments together and post them.

  • Have a well-developed website including a page to help people find what they need. Click here for a good example.
  • Have a presence on social media sites such as Facebook, twitter, and others.
  • Be part of local online listings.
  • Join local professional organizations so that your name and specialty will be easily found by those searching for help.
  • Train your phone answering staff to ask the right questions and empower them with as many answers as possible. Be sure they know where to forward the call if it isn’t your area of expertise.
  • Give back to your community in any way you can so that folks get to know about you, what you do, and what your passions are.
  • Interact with local shelters to reach out to those using their facilities.
  • Learn how to respond to disasters and work away from your office. When disasters strike, make sure those in charge know you are ready to respond and will provide emotional first aid, but don’t go unless you are asked.
  • Offer to write a column or occasional article for the local paper and magazine.

I look forward to hearing your thoughts on what you have found the best ways to reach those searching for good mental health care.

Getting the Most from a Conference

Turn Conference Chaos into
Conference Command

Duluth conference

Attendees at WPA’s booth.

Monday and Tuesday of this week two of us attended the Minnesota Association for Children and Mental Health Conference held here in Duluth, Minnesota where our offices are located. The weather was nasty, but not atypical for Northern Minnesota in April. Lake Superior waves were up over 10 feet. It was pouring down rain. The temperature was only in the upper 30’s. Spring in the Northland, and no place for folks to go when they were not in a session.

Our booth was right inside the door of the Exhibit Hall. Lots of folks stopped, took advantage of the conference special and chatted about what they couldn’t find but needed for their practice. Our prime spot was also prime for people-watching. Every age group from not yet out of college to those ready-to-retire were there. Some were clearly having a good conference. They walked by with different groups of folks, chatted enthusiastically about a session, networked with the vendors, and looked relaxed and alert. Some looked confused and exhausted…and it wasn’t just the newbies that looked that way.

Here are some tips that I’ve learned over time to give you command over the conference experience.

  • Study the conference materials and see if there isn’t somewhere you can participate as a volunteer, panel member, or presenter. One of the most useful things you will do is to meet influential people in your field. It is easier to do so if you stand out in some positive way.
    Be sure you bring comfy shoes. Just walking from your hotel room to the Keynote venue can be quite a hike. You will take better advantage of the vendors if your feet don’t hurt too much to wander around the exhibit hall.
  • If you attend a session and find it is not what you thought, give it 15 minutes. Still unhappy? Quietly leave and find another that looks more interesting or use the time to check out vendors. Chat with those whose materials you like. Tell them what you are looking for and can’t find. Use the extra time to network with other attendees who skipped their session.
  • When you exchange business cards with someone be sure to write a note to yourself to remember who the person is and why you were interested in him or her on the back. Make contact with them as soon as you can upon returning to your office. If I don’t write myself a note, I find the reason I kept their card has disappeared into the miasma of conferences past.
  • Many experienced conference goers check out local restaurants before leaving home. They make a reservation for eight to ten people before leaving their home town. Once at the conference they invite interesting folks they meet to join them for a meal or coffee and conversation. Be prepared to start the ball rolling by introducing yourself and telling a bit about what you do and why you came to this particular conference. Then pass the ball to the next person. Draw people out. It’s your dinner…make it work for you.
  • Make new friends. Don’t spend all your time with the folks from your office. You don’t know what great ideas are lurking in someone’s mind that will solve a problem whose solution has eluded you. Go to any social events scheduled by the conference. Don’t be afraid to approach a presenter that interests you and introduce yourself. They will, for the most part, but happy to talk with you about their work and pleased you want to meet with them.

Stick with these easy tips and you will be one of the happy conference goers that will go home having learned important things and made new contacts that can develop into lifelong colleagues.

Duluth conference

WPA’s Booth at the opening of the conference

Try The Slow Movement

The Slow Movement
By Michael Arloski, PhD

Let’s deliberately slow down our pace of life and experience the slow movement.
What started in Italy with slow food as a reaction to omnipresent fast food has morphed into a broader slow living movement including slow travel, slow schools, slow cities, slow design, slow relationships, and more. Its main tenet is that for a more fulfilling and deeply satisfying life we need to allow the appropriate amount of time to experience the activities we engage in.

Savoring may save us. Consciousness may return control to our lives. As author Carl Honoré puts it  in his book In Praise of Slownessour cultural obsession with speed erodes our health, productivity, and quality of life. “We are living the fast life, instead of the good life.”

Operating on automatic pilot may seem like an important strategy to cope with feeling overwhelmed. However it usually results in staying stuck in habits that don’t serve us as well as the conscious choices we might make instead, if only we…slowed down and thought about it. As Mae West told us “Anything worth doing is worth doing slowly.”

Downshifting

So, how do we make the shift? How do we become part of the Slow Movement? How do we de-stress ourselves, further change our perception of time, and pump up our quality of life? How do we begin to embrace and benefit from slow living?

Value the intrinsic over the extrinsic. Focus on the internal rewards found in
experience, not production; the taste of fresh tomatoes, the smile of a child. The irony here is that we know that intrinsic motivation drives greater and more creative productivity.

Re-wire your brain. Changing life-long habits means developing new neural pathways in our brains and staying off the old well-worn habit pathways. Catch yourself in your old speedy habits and jump back on the new path over and over again.

Plan to be spontaneous. Plan ahead to have free time. Make plans to be, not just get things done. Make reservations at campgrounds so you will get out and do it. Arrange with friends to have a slow dinner evening savoring food and fun.

Lose your mind and come to your senses. Focusing on our sensory experience of taste, sound, touch, and smell can help us slow down. Breath deep, eyes closed, and take a moment to smell the roses.

Create conspiracies. The only way to break out of unhealthy cultural norms is to conspire with friends, family and co-workers to create healthier, slower ones. Together cultivate the Italian phrase “Il dolce far niente”, the sweetness of doing nothing!

The Wellness Coach’s Takeaway

Our coaching clients often come to us either feeling that they are overwhelmed and have to slow down their pace of life, or, perhaps when they have had a wake up call, like the onset of a serious health challenge, that has caused them to reassess life’s priorities. They want to slow down, but, marinated in a culture of speed (as Honoré puts it), they don’t know how.

You may have clients who are do not want to slow down. Staying busy, staying distracted, they don’t have to look at deeper issues that may be more troubling to encounter. Coach them around exploring what they fear might happen if they were to slow down. Explore what if examples: “What would happen if you made an agreement with your family to eat dinner together with no television or other devices turned on?” “What would it be like to take a long, hot bath instead of a quick shower?”

Some clients may have such fears that they need counseling rather than coaching and the pressure to slow down may be too much. Referrals can be discussed, but you can also back up and coach in other areas until they are ready to look at how they might experiment with slowing down.

Some fears might not be so psychological. Your client may fear that if they slow down they won’t be able to compete in the workplace or marketplace. They may fear that they won’t appear as attractive as the hard-charging, work-hard/play hard person they want to portray. If you client is open to it, this may be where you can turn them on to some of the resources of the “slow movement”, such as Honore’s book, or  the slow movement in the United States, or Create the Good Life;. They may learn that they can allay many of their fears by seeing how the benefits of slowing down include just what they are trying to achieve by rushing and working too hard: greater creativity, productivity, and quality of life.

Slowing down may have a link with self-permission. Many of the healthy changes in behavior often revolve around greater self-care. Great wellness plans go nowhere if the client is unwilling to give themselves permission to implement them. Explore this concept of self-permission and how the person is holding themselves back.

  • For most clients though, the desire for a slower, more fulfilling life is there.
  • Create experiments using the Downshifting idea above.
  • Get creative with your client and co-create new action steps that they can take week by week to try out new ways to slow down in whatever area seems both important to them and has the most likelihood of succeeding.
  • They may even want to commit to looking at several dimensions of their wellness (perhaps as represented in a simple tool like the Wheel of Life) and creating experiments in each area.
  • Commit to cooking more meals at home.
  • Visit a farmers market. Declare a technological Sabbath for a day.
  • Commit to learning and practicing centering activities such as Tai Chi, Yoga, relaxation training, or some form of mindfulness practice.
  • Commit to reading a novel instead of work-related books.
  • Read Thoreau’s essay “On Walking” and learn to saunter!

Dr. Arloski’s blog.

Dr. Arloski’s biography.

Dr. Arloski’s Wellness Coaching for Lasting Lifestyle Change, Second Edition.

Dr. Arloski’s Your Journey to a Healthier Life.

Improv as a Learning Tool

Using Improvisational Theater as a Learning Tool

FroIzzy Gesellm Playing Along
By Izzy Gesell

Improv can provide an understanding of how to live more effective, confident, and in-the-moment lives. The modern form of improv was developed to help actors solve problems on stage by listening to others without prejudgment, accepting what is offered by others, trusting that the group will solve a problem, and letting go of one’s own need to control situations or predetermine outcomes. Improv players gain confidence to allow their own spontaneity to flow without self-censorship, poise to allow the spontaneity of others to flow without criticism, and belief in their ability to solve problems. This is why everyone: sales people, trainers, factory workers, managers, nurses, teachers, and homemakers can all benefit from experiencing improv.

Here are guidelines to make Improv effective as you work with groups.

  • Don’t be concerned about getting it all perfect. Just jump right in and give it a try. Because much of improve is physical, stretching and other preparation for physical activity will be helpful. Include vocal warm-ups to stretch vocal cords and encourage enthusiasm and exuberance. These activities also reduce self-consciousness.
  • To reinforce the understanding that the group is involved in theater, position yourself as the emcee or master of ceremonies as much as possible and refer to the participants in the session as players and audience members.
  • Don’t push people to perform but encourage them. Ask players to volunteer and inform them that they will not be pressured to participate. Large group activities make it easier for reluctant players to get involved.

The only rule that must be followed is the rule of agreement, which states “I agree to accept any reality offered within a structure and will commit to that reality without a moment’s hesitation.”  Suggest your participants:

  • Accept any offer that is given to you as player or emcee. It is improve etiquette to use the first suggestion you hear.
  • Make unusual choices. If you have two options, choose the unfamiliar one even if it seems uncomfortable. Unusual choices make for great improve.
  • Make large actions and overt gestures (called playing “big”). Make “big” choices
  • Use conflict and action make scenes interesting.
  • Don’t think about what to do next. Instead, become silent, take a couple of deep breaths, and focus on your body position. Allow your body position to guide your next action.

The following ideas are helpful if players seem to be floundering:

  • Make active statements rather than asking open-ended questions. For example, if you pick something off the floor say, “What a beautiful diamond” instead of asking your partner, “What do you think this is?” The statement helps your partner and allows the action to move forward.
  • Don’t think about what you will do.
  • Don’t anticipate what others are going to do.
  • Don’t worry about making mistakes because if something doesn’t work, we just move on to something else.
  • Solutions lie in actions, not words. Cry rather than say they are sad, drink glass after glass of water rather than say they are thirsty.

A final reminder: the concept of fun is not to be underestimated. Improv is a lot of fun. If you are having fun, then your participants will be having fun.

Icebreakers – How to Use Them Effectively

Ten Principles for Choosing the Right Icebreakers

USCG Alder

Not this kind of icebreaker! The USCG Alder, breaking ice. Duluth, Minnesota.

We all know that icebreakers are important. (OK, I do know that we all aren’t thinking of boats like the USCG Alder clearing ice for shipping.) Certainly we’ve worked with or socialized with a group of disparate folks who can’t seem to talk to one another, let alone work as a team, have a good time, or be open to therapeutic discussions. It is a given, right? Open your fill in the blank with an effective, on point icebreaker. Finding how to select the right one, however, doesn’t seem to be as easy as one would think.

These ten principles will help you make that choice.

All groups need icebreakers. The world if full of shy people who need focus and a very specific way to talk frankly about themselves. Icebreakers provide a vehicle for sharing select personal information, freeing people from constraining anxiety, and guiding participants into authentic, purposeful, often touching conversations.

Icebreakers are not just for getting acquainted. They are especially useful for groups of strangers; but even well-acquainted groups can use icebreakers to ease into a course or group discussion, provide focus for group activities, and establish the proper climate for learning. From first meetings to final farewells, icebreakers pave the way for people to be real.

Icebreakers make the group, and its members, attractive to participants. Not everyone will like everyone else in a group, but the more people are attracted to other participants, and discover common interests, goals, and values, the more eager they will be to participate. Icebreakers induce people to share in spontaneous ways that stimulate lively interaction and draw people to one another.

Icebreakers affirm the rights of participants. Everyone who joins a group has human rights: to be recognized as individual, to have input into some group decisions, to have an equal opportunity to participate in the group, to establish goals and work towards them, to have others respect personal privacy, and to have the group be a safe, secure place in which no one is belittled or degraded. Icebreakers direct participants into activities and behaviors that uphold and affirm these rights in words and actions.

Icebreakers should be relevant to all participants. Everything you do should be relevant to the culture of the group, and its members. Icebreakers, as well as other group activities, should be presented in the context of participants’ life experience and be relevant in language, values, and style.

Trust is the most important variable to consider when using icebreakers. Icebreakers help establish trust and contribute to its strength throughout the life of the group. The bottom line is, “Can I be honest here and say what I really think and feel?” If the answer is no, the group is constrained from lively, spontaneous communication and deferred in its purpose. Icebreakers remind people over and over that open, heart-searching communication is like a wind blowing the group spirit in the right direction.

Icebreakers are vehicles for shaping open group systems. The best environment for learning is an open system, one that accepts and welcomes diverse people, invites honest communication, expresses warmth and affection freely, challenges individuals to grow, shares warmth and affection freely, challenges individuals to grow, shares power with all its members, provides support for people who need it, respects personal boundaries, and honors the limits of the group itself.

Icebreakers provide a way of quickly introducing these values to the group in action and words. Since the rules of the system are often decided in the first few minutes of interaction (without ever talking about them, just by watching each other and the group leader for clues about how to behave,) it’s all the more important that icebreakers be used early on to lay the foundation for an open system.

Equal, active participation is an implicit goal of all icebreakers. Successful groups are the responsibility of all participants. The more you inform people about their choices, the more they can take responsibility for group learning. Knowing what the leader has planned, why a particular activity was chosen, and what their roles and responsibilities will be, helps group members make clear decisions about how they want to participate.

Most groups need a balance of activities. Too much of any one thing creates a lop-sided group; overly friendly, chatty groups may never get down to business, while “all work and no play” groups may suffer from boredom. Most groups function best with a mixture of activities, some light-hearted, others serious.

Experiential, holistic learning is ideal. Learning involves the whole person: mind, body, spirit, relationships and emotions. When group activities incorporate all these aspects of learning and accommodate the different learning styles of individuals, the chances are great that group members will have a complete experience, one they can integrate with previous experience and apply to everyday life, resulting in a genuine change of attitudes, perceptions, feelings, thoughts, and behaviors.

These ten principles have been taken from Icebreakers a la Carte by Sandy Christian, MSW and Nancy Loving Tubesing, EdD. Ice breakers a la Carte cover

How Old Am I? I am the Age I Want to Be.

Be Happy at the Age You Are
By Leigh Anne Jasheway

Leigh Anne Jasheway

Leigh Anne Jasheway

I used to subscribe to a magazine for women of a certain age (no, it wasn’t Seventeen) but I got so tired of the monthly advice on how to prevent looking old by adopting fashion and beauty trends of younger women that I stopped reading it. This reminds me of that old cliché from childhood, “If all the other kids are jumping off the roof, would you do it too?” Only in this case, the magazine insisted that I do it in 4″ stiletto strappy sandals and false eyelashes. And that I post my status to both Facebook and LinkedIn on the way down.

The best way to keep aging from getting you down is to stop thinking about how old you are and get on with your life. If you let a number stop you from doing something, wearing something, or thinking something, you’re letting math win. And that’s worse than letting the Packers win. (Ed. From a die-hard Vikings fan.)

Leigh Anne and Friends

Leigh Anne and Friends

On Monday, I gave a presentation to the Lions Club. I showed up wearing an above-the-knees black & white polka dot skirt and an orange v-neck blouse. I know Lions — they’re mostly men in their 70’s, 80’s and 90’s and I wanted to make sure the oldest stayed awake. (Side note: I once did a presentation at a nursing home and afterward a woman came up to me and gushed, “My husband didn’t fall asleep once!” High praise indeed.) I was the younger woman and I got a free neck massage and dozens of great laughs out of the morning.

On Wednesday, I went to a comedy show in which several of my friends were performing, including Virginia Jones from Portland. I wore jeans and a casual, yet somewhat sexy shirt. I sat with the comedians, who ranged in age from 22 to 30-something. I was the older woman and I got lots of laughs and lots of great conversation out of the evening.

If I’d said to myself, “I’m only 50, I don’t have anything in common with 80-year old men,” I wouldn’t have enjoyed myself so much with the Lions. If I’d said, “I’m over 50, I shouldn’t be out at 11:30 at night on a Wednesday hanging with people half my age,” I wouldn’t have enjoyed myself so much at the comedy club.

I have a quote on my office wall that says, “Some people pursue happiness, others create it.” If you want to create a happy life, forget your age. Act your strappy sandal size instead.

Leigh Anne Jasheway

Leigh Ann can be found at the Accidental Comic.

She has written Don’t Get Mad Get Funny available from Whole Person AssociatesDontGetMadGetFunny

Stress in the Workplace

Take this job and love it? Not how you’re feelin’ it?

In Coping with Stress in the Workplace we learn that too much stress in the workplace can interfere with productivity and motivation, can make employees dislike a job they once loved, and can impact an employee’s (and employer’s) mental, emotional and physical health. Even the perfect job has stressful deadlines and other seemingly unreasonable expectations.

Some of the outcomes of stress in the workplace include:

• Increased absenteeism
• Decreased productivity
• Increased health insurance claims
• Decreased motivation, energy among employees
• Heightened body reactions creating physical illness
• Increased unhealthy eating habits
• Increased concern about layoffs
• Increased poor cognitive decision making
• Increased job turnover among employees
• Increased family problems among employees
• Increased fear of effects of management changes
• Increased conflict among employees
• Worry about budget cuts

Stress is experienced in the workplace in three primary ways. Stress from one of these sources can be difficult to overcome, but stress from more than one can be debilitating.

Stress generated from within a person: Stress can be self-imposed through low self-esteem, anger, feelings of hopelessness, feelings of helplessness, anxiety, excessive negativity, the need to be in total control, perfectionistic tendencies, jealousy, and hostility.

Stress generated from the environment: Stress can be felt from the result of the work environment including overly demanding supervisors, low pay, poor working conditions, noisy work environments, too many commitments required for the work being done, long hours, lack of technology for employees to accomplish the work, lack of a safe place to work, whining co-workers, and complaining customers. Any of these external stressors can negatively affect the job performance of an employee. For example, a person who must work with an abrasive supervisor will feel uncomfortable most of the work day.

Stress from a poor job fit: Sometimes stress is felt by employees who do not have a good fit between their interests and skills and the demands of their jobs. Many people find that a good job fit is critical in being productive and being able to cope with stress. For example, a person who is not satisfied working a repetitive job may find a lot less stress in a job that is creative and flexible.

How do we get rid of stress in the workplace?

Kimberly Petrosino, Health Coach, Author and Heart Health Advocate has some suggestions to turn around the stress laden remarks we often get from co-workers when we return from a holiday. Her favorite holiday is Christmas…she loves it and everything that goes along with it. She asks:

Why is it that upon returning to the office after Christmas, my heart brimming with joy and love, I’m greeted with a chorus of “Thank goodness THAT’S over with.” “I’m exhausted.” “I’m broke.” “Now I have to go back to the stores and return everything.” WHAT? As a member of the cubicle community, I suggest we all reassess (our answers). Here are a few tips:

1. When someone asks you how your weekend was, instead of saying “Too fast, and now here we are again” just politely say “It was nice, and how was yours?”
2. Give people compliments every day! It may feel weird at first, but you’ll get used to it! When you make someone feel good, you’ll feel good too.
3. When you feel stress forming around you, take a moment to check in with yourself. Find your inner peace. Take a deep breath, and continue on. Don’t get caught up in the chaos around you.
4. Keep a special quote handy or post a keyword that always brings you back to center. I have the word “balance” written on a post-it and taped to the side of my computer monitor. If I feel the anxiety coming on, I look at it and remember to breathe and stay calm.
5. If your schedule permits it, don’t try to run all of your errands on your lunch break. Take a walk and get some fresh air. This is the time for a mid-day reset, not a race to see how many items you can cross off your to-do list in one hour.

Retrieved from the Huffington Post, April 4, 2016.

Great ideas for an easy fix. We need to hone our coping skills so that job stress becomes manageable. As authors Leutenberg and Liptak suggest in Coping with Stress in the Workplace, journaling can help. If you are stress-prone and a situation has made you feel upset or angry, try this:

Describe the situation that caused you stress.

Write abut what feelings you experienced? Anger, anxiety, disappointment, frustration, rage, stress, or something else. Take a couple of deep breaths. Practice breathing in through your nose and letting your breath out through your mouth.

From your past , recall and re-experience a positive event and the feelings associated with it.

Think and write about this positive event.

What feelings did you have during that positive experience? Love, devotion, compassion, exhilaration, patience, acceptance, appreciation, kindness, or something else.

Concentrate on those good feelings instead of the negative feelings you were experiencing. Bring them to mind when something stressful occurs at work.Coping with Stress in the Workplace

Keep checking our blog. More stress coping skills for the workplace is coming soon.

Need a resource about Workplace Stress? Try Coping with Stress in the Workplace by Ester Leutenberg and John Liptak, PhD.

Breathing for Relaxation

The Breath of Life

From Stressed is Desserts Spelled Backwards
By Brian Luke Seaward, PhD

Approaches to managing stress are as varied as the people who use them. Perhaps because of the complexity of human nature and the daily events we find ourselves in, it is fair to say that no two people will deal with stress the same way. Yet if there were one relaxation technique that could be described as “one size fits all,” belly breathing would win hands down. The long deep sigh, the epitome of taking a moment to relax, is really what belly breathing is all about. Unlike most techniques, it can be done anywhere, at any time, and no one is the wiser.

Breathing is easy, and we pretty much take it for granted because it doesn’t require a whole lot of thought. But by and large, Americans are chest breathers (whether you are a man or a woman, I guess it looks good to have a big chest.) The problem with chest breathing is that it places pressure on a bundle of nerves under the chest bones and can actually trigger the stress response. Of course, when we sleep, the ego is off duty and we revert back to belly breathing—the style most conducive for relaxation.

Ancient mystics tell us that the word breath and spirit are synonymous, suggesting that divine energy is found within the precious movements of inhalation and exhalation. As such, the breath of life is no mere metaphor. Interestingly enough, every technique to promote relaxation employs some aspect of breathing and this is the technique I begin each class with. A wise sage once said, “There are forty different ways to breathe.” Here are two styles I use in class:

Breathing Clouds

This technique can be traced back to the origins of the eastern philosophy and religion in both Asia, with the practice of yoga, and Japan with the practice of Zen meditation. It was introduced as a cleansing process for the mind and body, the end result being complete relaxation. You can do this technique either sitting or lying down.

To begin, close your eyes and focus all your attention on your breathing. Draw air from the belly. Try inhaling through your nose and exhaling through your mouth. Visualize the air that you breath in as being clean fresh air, pure and energized air, like a white puffy cloud.

As you breathe in this clean pure air, visualize and feel air enter your nose and circulate up through the sinus cavity, to the top of your head, and down the back of your spinal column. As you end the inhalation, image the air circulating throughout your entire body.

Now, as you exhale, visualize that the air leaving your body is dirty, hazy air, which symbolizes all your stressors, frustrations, and toxins throughout your mind and body. With each breath you take, allow the clean fresh air to enter and circulate and invigorate your body, while the expulsion of the dirty air helps rid your body of its stress and tension.

Repeat this breathing cycle for five to ten minutes. As you repeat this cycle of breathing clouds, you may notice as the body becomes more relaxed through the release of stress and tension that the visual color of the air exhaled begins to change from black, to gray, perhaps even an off-white, a symbolic vision of complete relaxation.

Energy Breathing

Energy breathing is a way to vitalize your body, not only by taking in air through your nose or mouth, but in effect, breathing through your whole body as well. In essence, your body becomes like a big lung taking in air and circulating it throughout your entire body.

There are  three  phases  of  this  exercise  and  you  can  do  this technique either sitting or lying down. First get comfortable allowing your shoulders to relax. If you choose to sit, try to keep your legs straight. Now, as you breathe in, imagine that there is a circular hole at the top (crown) of your head, like a dolphin. As the air enters your lungs, visualize energy in the form of a beam of light, entering the top of your head. Bring the energy down, from the crown of your head to your abdomen as you inhale. As you exhale, allow the energy to leave through the top of your head. Repeat this five to ten times, trying to coordinate your breathing with the visual flow of energy. As you continue to bring the energy down to your stomach area, allow the light to reach all the inner parts of your upper body. When you feel comfortable with this first phase, you are ready to move on to the second phase.

Now, imagine that in the center of each foot, there is a circular hole that energy can flow in and out of. Again think of energy being like a beam of light. Concentrating on only your lower extremities, allow the flow of energy to move up from your feet into your abdomen as you inhale from your diaphragm. Repeat this five to ten times, trying to coordinate your breathing with the flow of energy.

Finally, as you continue to bring the energy up into your stomach area, allow the light to reach all the inner parts of your lower body. Once you feel you have this coordination between your breathing and the visual flow of energy with your lower extremities, begin to combine the movement of energy from both the top of your head and your feet, bringing the energy to the center of your body as you inhale air from your diaphragm. Then, as you exhale, allow the flow of energy to reverse the direction from which it came. Repeat this for ten to twenty times. Each time you move the energy through your body feel each body region, each muscle and organ and each cell become energized. At first it may seem difficult to visually coordinate the movement of energy coming from opposite ends of your body, but with practice, this will come very easily.

breathe-gif

One summer day while grocery shopping, I ran into a former student of mine, Tom, now a lieutenant in the Navy. His conversation reminded me just how useful belly breathing can really be.

“You know, I used to think that all that breathing stuff you taught us in class was a crock,” said Tom, with a smile on his face. “But I don’t anymore!”

Peering over a pyramid of apples, I inquired, “What changed your mind?”

“It was about a week before graduation, right, and I’m packing to move to Florida with my wife, to start flight school. Did I tell you she was eight months pregnant? OK, so I’m packing these boxes in the basement and Kathy tells me she’s started going into labor. Not exactly good timing, know what I mean?”

Tom takes a step closer, grabbing an apple off the pyramid.

“Yup, you could say that my life was beyond the optimal stress point right about then. So here I am rushing to get Kathy to the hospital, but low and behold, we get in the car only to find we have a flat tire. No problem, I tell her. Take a few deep breaths. I’ll have this fixed in a jiffy.

“So now we’re in the car headed to the hospital and guess what? Another flat tire, except this time we have no spare. I could go off to get help, but I can’t leave my wife alone in the car. So you can only guess what happened.

“Man, that breathing stuff really worked. I kept telling her to take a deep breath, keep breathing, slow and deep, from the stomach, it will be all right. I was breathing right along with her. I’m not sure who it helped more, me or her. What an event! So now I’m the proud father of a little baby boy, Jonathan.”

“Congratulations,” I said, extending my hand.

“Thanks! You know you always hear about babies being born in the back seat of a car, but I never thought mine would be one of them. And now, I’m doing that belly breathing technique every day.”

It is said that the soul enters the body with the first breath and each breath after invigorates the spirit. Remember to breathe—from the belly!

The Stigma of Mental Illness

We lost an advocate fighting the stigma of mental illness this week. Patty Duke died at the age of 69. She suffered with bi-polar disorder.

Long before celebrities shared their private struggles with mental illness on talk-show couches and social media feeds, actress Patty Duke broke a Hollywood taboo by speaking publicly about her personal struggles.

Duke, who died on Tuesday morning at age 69, was diagnosed with manic depression (now called bipolar disorder) in 1982. Known at the time as the goody-two-shoes child star of “The Miracle Worker” (for which she won a best supporting actress Oscar at 16) and “The Patty Duke Show,” Duke revealed revealed a much darker reality in her 1987 memoir, “Call Me Anna,” written with L.A. Times film critic Kenneth Turan. In the book, she graphically detailed her turbulent life, drug and alcohol abuse, and childhood mistreatment at the hands of cruel managers.

In talking candidly about her mental illness, Duke took on the stigma long attached to the issue. In the years since Duke’s disclosure, actresses such as Catherine Zeta Jones, Carrie Fisher, Rene Russo and Kim Novak have spoken publicly about their own bipolar diagnoses, while countless other public figures have talked about their depression.  Many celebrities such as Glenn Close advocated for loved ones suffering from mental illness and helped the fight against stigma.

The text above is excerpted from “How Patty Duke broke a Hollywood taboo and became a mental health pioneer” by Rebecca Keegan in the LA Times. Downloaded March 31, 2016.

We’ve talked before about what a stigma is or is not. A stigma is extreme social disapproval of some type of personal characteristic or a belief that is not considered socially “acceptable.” People who have a particular attribute considered unwanted by society are rejected or stigmatized as a result of the attribute. People who have experienced traumatic events in the past are often judged unfairly to be crazy, violent, unpredictable, explosive, aggressive and/or unstable. These judgments, or social stigmas, can cause people who experience these issues to feel devalued as human beings. They are often ostracized from activities, rejected in social situations, stereotyped, minimized in the workplace, and shunned by others. People experiencing the stigma of reactions to traumatic events often feel extreme physical, emotional and psychological distress.

People who stigmatize and/or stereotype others bring about unfair treatment rather than help. This unfair treatment can be very obvious. For example, people make negative comments or laugh. On the other hand, this unfair treatment can be very subtle. For example – people assume that a person who experiences trauma and or mental health issues is detached, emotionless, irritable or grumpy and they avoid or shun that person.

Stigmas affect a large percentage of people throughout the world. Some of the more common stigmas are associated with physical disabilities, age, body type, gender, sexual orientation, nationality, religion, family, ethnicity, race, religion, financial status, social sub-cultures, and conduct. Stigmas set people apart from society and produce feelings in them of shame and isolation. People who are stigmatized are often considered socially unacceptable, and they suffer prejudice, rejection, avoidance and discrimination.

What Can Be Done to Combat Stigma?

Fear of judgment and ridicule about suffering from a traumatic experience or mental illness often compels individuals and their families to hide from society rather than face the criticism, shunning, labeling and stereotyping. Instead of seeking treatment, they struggle in silence. Here are some ways you can combat stereotypes and stigmas.

  • You and your loved ones have choices. You can decide who is to know about your trauma and what to tell them. You need not feel guilty, ashamed or embarrassed.
  • You are not alone. Remember that many other people are coping with a similar situation.
  • Look into or start a support group to meet others who experience what you do.
  • Seek help and remember that the activities in this workbook and treatment from medical professionals can help you to have a productive education and career, and live a satisfying life.
  • Be proactive and surround yourself with supportive people – people you can trust. Social isolation is a negative side effect of the stigma linked to reactions to traumatic events. Isolating yourself and discontinuing enjoyable activities will not help.

Follow the path of the unsafe, independent thinker. Expose your ideas to the danger of controversy. Speak your mind and fear less the label of ‘crackpot’ than the stigma of conformity.  ~ Thomas J. Watson

If we stamp out the stigma attached to mental health issues, shed the shame and eliminate the fear, then we open the door for people to speak freely about what they are feeling and thinking.   ~ Jaletta Albright Desmond

“The most powerful way to change someone’s view is to meet them … People who do come out and talk about mental illness, that’s when healing can really begin. You can lead a productive life.”  ~ Glenn Close

The material above is excerpted from the Managing Trauma Workbook by Ester Leutenberg and John Liptak, PhD.

Emotions – window to your stressful world

What do your emotions tell you about your stress level?

From Stress for Success by Jacquelyn Ferguson
http://www.stressforsuccess.blogspot.com/
Retrieved March 15, 2016

How many people don’t connect their emotions to their stress? How many people would you guess wander through life with little awareness of their own behaviors and subsequent consequences? How many people blunder through life like a bull in a china shop?

To some degree we are all self-ignorant. We all have blind spots and miss tons of clues as to how our own reactions often cause more stress than the event to which we are reacting. Tuning into your emotions can expose many of these blind spots so you have a fighting chance of understanding how your reactions contribute to your stress.

An underappreciated window into your stress reactions is your emotions. Psychotherapists are well aware that emotions are vital in identifying what’s bothering you. You can learn about your inner emotional world to help you navigate your outer world.

Tune into your emotions to become aware of which situations and people trigger your stress response. These reactions are fueled by anger and/or fear-type emotions: impatience, irritation, intimidation, jealousy, insecurity, etc. Once you recognize these emotions it’s a short hop to feeling the tension they create in your physical body.

Who in your life easily triggers your stress emotions? When these emotions are swimming around in your body, what do you feel physically: Tension in your arms and legs? A queasy stomach? Pay attention until you can easily see the connection.

Once you make the connection between a stressful person you can recognize your emotional and physical signs of tension in response to that stimulus, you are closer to being able to choose a healthier response.

Try this: choose a person or a situation that consistently triggers your stress emotions. Try to find one that you can ignore without negative consequences.

  1. Make the connection between your emotional reaction to a stressful situation or person and your body tension that develops from it.
  2. For one week, avoid the situation or the person and pay attention to any greater sense of calmness and freedom from tension.

This will help your observing self: you can observe your emotional reactions rather than be impacted by them. Watching and witnessing your internal emotional state makes the stressor less personal. You can dampen some of the drama and be more objective. This, in turn, helps your body relax.

Over time, the development of your observing self can improve your health. You’ll become more aware of your blood pressure, physical tension, and other symptoms. Consciously observing yourself can also lower cortisol (the stress hormone) thereby protecting your body from the ravages of stress.

Your observing self requires your conscious awareness of the emotion on which you have chosen to focus.  Mindfulness (maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment) advises you to observe without judgment.

Judgment of yourself or others is a fertile area for the observing self. Observe without trying to change. Simply notice. Right behind your negative judgment, “I’m so stupid,” are negative emotions aimed at yourself. Just as when the judgment is about someone else, it triggers emotions based in anger or fear. Close on its heels are the physical signs of stress and tension.

Your observing self can help break your dysfunctional, habitual, and emotional reactions by distancing you from them, giving you a brief moment to decide how you prefer to respond. This puts you into the driver’s seat of your own life rather than being a victim to your life-long internal insecurities. I call this a “space of time” between the stressful event and your reaction to it. With this little space of time a well-developed observing self can choose a more appropriate response.

Your defensive reactions are much if not most of what feeds your physical symptoms and the resulting physical and emotional maladies. Every desire to choke someone puts pressure on your heart and adversely affects you in a multitude of other ways.

In other words, it’s not just that jerk who puts stress on you, it’s your own defensive reactions. And the only part of stress you can control is your own reaction.

Your growing observations of automatic, emotional, and defensive reactions increase your power to decide if you want to change them for your own benefit. Your choice will influence whether your blood pressure shoots up or calms down, whether your internal inflammation grows exacerbating your arthritis or subsides and calms it. It’s always your choice and yours alone.

Retrieved from http://www.stressforsuccess.blogspot.com/ 3/15/16

Jacquelyn Ferguson

Author Jacquelyn Ferguson

Ms. Ferguson is the author of Let Your Body Win: Stress Management Plain & Simple. 

On Journaling

On Journaling

by Ester R.A. Leutenberg

Calm and Collected Ester Leutenberg

Ester R.A. Leutenberg

Journaling is a time-honored way to help people sort out their thoughts and feelings. Many different techniques can be used to begin a journaling practice. One way is to set aside some time each day−maybe 15 to 30 minutes in the morning−to simply write whatever comes to mind. Another way is to pick up a journal and write when the person has a “thinking loop” that seems stuck. In the act of writing, often the thought or situation will lose its intensity. Others find that journaling is a substitute for talking. Some people use their journals as a way of writing letters to their loves ones.

Journaling has been such a valuable tool for me in my process of grieving over our son Mitchell’s death by suicide. I journal for my own pleasure, release, to sort out feelings. If every time I had another insight or thought about Mitch’s life, mental illness, or death – and would mention it to loved ones or friends – they would all be weary of hearing about it. Instead, I journal often and still talk about Mitch at times with family and friends. It seems to be a good compromise, and keeps me grounded.

Each year I take my journaling to another level – on the day of Mitch’s death and send an email out to everyone I know – this was my 2011 letter.

Dear family and friends,

Twenty five years ago today, November 22, 1986, at 30 years of age, our son died by suicide. We commemorate this day – we celebrate Mitchell’s life. Mitch was an exceptional son, grandson, brother and uncle.

For eight years we kept the promise Mitchell asked of us, from the time of his first suicide attempt, not to tell anyone he had a mental illness. He felt it was a ‘shonda’ – a shame, an embarrassment, people wouldn’t value him for who he was, only the see the mental illness. The moment Mitch died, we told anyone and everyone. We were not ashamed or embarrassed. He had a disease, a mental illness. Although Mitchell did not discuss it, we hope other people will as the stigma of mental illness slowly lifts.

To quote Glenn Close about her family members…

“The stigma is toxic. And, like millions of others who live with mental illness in their families, I’ve seen what they endure: the struggle of just getting through the day, and the hurt caused every time someone casually describes someone as “crazy,” “nuts,” or “psycho.”

Even as the medicine and therapy for mental health disorders have made remarkable progress, the ancient social stigma of psychological illness remains largely intact. Families are often unwilling to talk about it and, in movies and the media, stereotypes about the mentally ill still reign.

The World Health Organization (WHO) estimates that by the year 2020 mental illness will be the second leading cause of death and disability. Every society will have to confront the issue. The question is, will we face it with open honesty or silence?”

I remember when my mother would whisper the word cancer. We’ve come a long way. Talking and dealing with mental illness should be no different from having cancer, diabetes or any other disease.

“We have to get the word out that mental illness can be diagnosed and treated, and almost everyone suffering from mental illness can live more normal lives.”

                        ~ Rosalynn Carter

Twenty-five years is such a long time! We miss the hugs, conversations, laughter and even the tears. We miss the family time with him – he SO loved his family (especially his two nieces!) Mitchell would have loved the 7 more nieces and nephews that were born after his death. He would have loved Tucson and would be so happy for us. At one point, a few years before he died, he visited Vermont and came home with plans to build homes for our entire family to vacation together.

We do know that Mitch looks after us. We feel his spirit and it warms us.

We think about him every day – with love – and with admiration for trying so hard to stay alive.

Many people find that they are surprised at how their thinking has evolved when they re-read their journals. For most people the changes that they are experiencing are subtle. Often people grieving do not realize the hard work that they have done, nor do they recognize the changes they have made.

Re-reading a journal can provide an opportunity for self-appreciation.


 

The GriefWork Companion was developed to help adults who are grieving heal from their losses. The GriefWork Companion contains worksheets, quotations, educational and journaling pages. It is a user-friendly book and self-help resource. We live in a society where people are expected to get over their loss quickly and we understand this is not realistic. We know there are many ways that people grieve and we support each person’s right to grieve in an individual and unique fashion.

My First “Comfort Bike”

Just for Laffs: Built for Comfort, Not for Speed

I guess it’s a sure sign of getting older, but I just bought a “comfort bike.” It has a wide padded seat, handlebars that let me ride almost upright, and a chocolate dispenser on the handlebars. Okay, maybe not, but a girl can dream, can’t she? When I ride, with the wind blowing through my helmet, I feel as though I’m seven again, pedaling around the neighborhood on the old blue Huffy bike I got for my birthday and rode until my last day of college despite the Huckleberry Hound stickers I had pasted on the fenders when I was ten.

“I’ve had my share of “discomfort bikes.” I bought a ten-speed bike when I got my first job because it looked aerodynamic and fast. Until I got on, that is.”

I’ve had my share of “discomfort bikes.” I bought a ten-speed bike when I got my first job because it looked aerodynamic and fast. Until I got on, that is. The only way for that bike to maintain its sleek look was if I folded my body into an Origami shape and perched motionlessly atop the ½-wide seat (What is with those seats anyway?  Just what part of your body is supposed to stay aloft on them?). I ended up leaving the bike sitting the garage for several months, but it seemed sad. Like a mustang meant to run. To alleviate my guilt, I sold it to a guy who was also aerodynamic and fast—which he had proved on our first, and last, date.

Despite the fact that I never used more than three speeds on that ten-speed bike (primarily because shifting scared me) and the fact that I lived in one of the flattest places on earth at the time, my next purchase was an 18-speed mountain bike. Mountain bikes are built for rugged, adventurous people and I thought having the bike would force me to become one of those people. But just the opposite happened. After just two months with me, the bike became wimpy and agoraphobic. Every time I opened the garage to get my car out, it would flinch in the sunlight. Soon I was hanging wet laundry from its handlebars and it looked happier than I’d ever seen it. When I moved, I left that bike in the apartment – it seemed wrong to try to move it.

I was bike-free for a few years, but then one day I saw a guy riding a recumbent bike down the street. The bike had a back to it and you rode in the seated position. Not that I’m a total slob, but the idea of sitting down while getting my exercise did have some appeal. And the bike had small tires, so no one could expect me to ride up a mountain or down a steep trail (and having moved to where there are mountains and steep trails, I didn’t want to take any chances.)  But the best part about the bike was the guy riding it looked kind of geeky. Now there was a bicycle style that didn’t intimidate me.

“But when the kindergartners on their trikes whizzed by at my eye level, I knew my self esteem wasn’t up for this low-rider of a bike.”

I was happy riding that bike as long as no one else was out riding. You see, when your wheels are only 4” tall you have to pedal much, much faster to go the same speed as someone whose wheels are say, 16” tall. It wasn’t so bad when the aerodynamic racers passed me or even the muscular outdoorsmen on their mountain bikes. But when the kindergartners on their trikes whizzed by at my eye level, I knew my self esteem wasn’t up for this low-rider of a bike.

Which brings us to my new bike, for which I have high hopes. Primarily because it doesn’t have high hopes for me. There’s no pressure to be faster or more athletic than I truly am. And I don’t have to compete with five-year olds to see who can make it to the cul-de-sac fastest.  I can just sit there on my nice padded seat (the one that comes with the bike, not the one that comes with me) and pedal through the neighborhood looking relaxed and comfortable. My neighbors are jealous. I can see it in their eyes. They wish it was them with the red rubber horn and the pink and white streamers in the handlebars!

-By Leigh Anne Jasheway

Leigh Anne Jasheway telling jokes

What Relaxation Techniques Really Work?

What works for you when you want to relax? Have you found a reliable relaxation tool?

Advice abounds for those who are struggling to find an effective relaxation tool – the technique that will be a magical answer to stress issues. The following are quotes from some of our authors and staff describing what relaxation tools they use when stress begins to overwhelm them. Read them, and try the ones that appeal to you. Remember, of course, that relaxation is a muscle response, just like shooting a basket or playing the piano and it takes times to master a new skill. Practice for a couple of weeks before you try another. Eventually, you will find what fits you the best. I’d love to hear about your search.

One of our authors, Ester Leutenberg

Ester Leutenberg, co-author of many of our workbooks says, “When I have unwanted thoughts or memories rumbling around in my head and cannot fall asleep at night, I take in a deep breath slowly, and the release it slowly. Never make it past 4 or 5 breaths, and I’m asleep. I start with my toes and totally relax them, then ankles, calves, knees and on up, ‘till I’m a limp rag. SO GOOD!!!”

Izzy telling a Joke

Izzy Gesel, author of Playing Along, and a master of improv tells us, “Whenever I am feeling stressed and I am able to take a moment to pause and listen to my self-talk, I often realize that my stress is about something that happened in the past, is going to happen in the future, or is about another person or something I cannot control. What’s helpful to me in these stressful moments is to close my eyes, take a breath and ask myself, ‘What am I grateful for?’ Within about 15 seconds I feel more grounded. I’m able to focus on the present and take action on something I can control thereby reducing my stress.”

Carlene Sippola

Carlene Sippola, WPA’s Publisher tells us, “In the winter, I relax sitting in front of our fireplace playing a few games on my iPad or catching up on the day with my husband. In the summer, we spend time at our camper where we kayak, hike, and sit around the fire pit at night (my favorite). Spending time with good friends is always relaxing.”

Amy Broadsky is one of our talented illustrators, and a skilled, licensed therapist herself, says she does a progressive muscle relaxation starting at my feet and working upwards. “I also do deep breathing. Specifically I breathe in through both my mouth and nose to the count of 6 or 8, and then breath out to the same count. Initially I practiced these techniques three times every day until I was able to effectively relax. I have not had a panic attack in 27 years due to these techniques. I also listen to guided imagery at times, relaxation music, sounds of waves or rain.”

Our shipping and order entry Queen Deb says, “I relax at our family cabin in my kayak, with a soothing beverage.”

Julie Lusk
Julie Lusk

Julie Lusk, Yoga master and author, had a hard time choosing her favorite relaxation technique. She often combines Yoga with meditation to achieve the ultimate relaxed state.

From Jack Kosmach, WPA’s President, “I’ve always enjoyed sitting down with a good book.  When we were first married, my wife Lynne and I would sit on the couch with our books and read and read.  It was a really nice time to relax.  Then life seemed to interrupt and the opportunities to be ‘alone’ to read became fewer and fewer.  It is still my favorite way to unwind.”

Leigh Anne telling jokes to her dogs

I looked forward to Leigh Anne Jasheway’s response to my “How do I relax?” question. She is the author of Don’t Get Mad Get Funny and Are You Playing with Me and is a prolific speaker on all kinds of funny topics. “I’d put improv at the top of the list. Improv is like spending 2 hours at recess with friends whose sole goal is to have a good time. We laugh so hard and completely forget about anything we were worrying about before the improv session started. Afterward, I find that not only am I less stressed by things, I’m also filled with great ideas about every project I’m working on. That, in and of itself, reduces my stress further because now I have solutions.

“And let’s not forget that all that laughter introduces endorphins and other healing chemicals into the blood stream and massages all the organs. Improv is like recess, falling in love, and a full-body massage all wrapped in one playful adventure.”

Fran Liptak who put her own devastating loss to use by co-authoring the GriefWorks series with Ester Leutenberg says she does several things. Here’s her list:

  • Meditate daily – I have a practice that involves some stretching and meditation each morning. I miss this when I don’t do it.Photo of Fran Zamore
  • Walk outside – I have a real need for fresh air so when the weather is really too harsh for me to be outside I notice it.
  • Take long, warm baths as needed/desired
  • Frequent deliberate long, slow, deep breaths throughout the day
  • Listen to guided imagery scripts as needed
  • Exercise regularly
  • Spend time with friends
  • Gratitude practice – say aloud a minimum of three things each day for which I’m grateful, just before going to sleep
Jacquelyn Ferguson

Jacquelyn Ferguson definitely has a favorite relaxation approach.  Here’s what she does:

 I start in a reclining (a recliner, not a bed) position with eyes closed doing a rhythmic breathing exercise for a minute or two or more, depending upon how hyper I am.

I inhale slowly to the count of 6 observing my abdomen swelling, hold to count of 4, exhale to count of 9 (to trigger the parasympathetic nervous system – the “relaxation response”) focusing on my abdomen compressing. I repeat until I find myself floating around with no real attempt to do anything. If I return to more of an “awake” feeling I repeat the breathing exercise. If distracted I allow myself to be aware only of what I sense: sounds, a breeze, an odor, etc.

I program myself to become alert in 20 minutes or 30 minutes. I do become alert each time at the virtually the exact minute programmed. This part fascinates my husband, Bob.

That’s all I do. I have others I’ve done over the years but this one is what I’ve been doing for a good decade. So, so simple.

Me: When I first came to work at Whole Person I hadn’t heard of relaxation techniques, let alone tried one. After a particularly harrowing day my boss sent me home with “Countdown to Relaxation”, and after a couple of weeks of practice it worked like a charm.  Now I begin to count backwards from ten, deepening my breathing with each number, cleansing my body as I become more and more relaxed. I recommend it highly. Click here for the CD. I’ve used it for so long that all I need to hear is the opening music and I can do the rest myself. My other favorite: close my eyes when my family is all together and immerse myself in the sound of happy folks.

As I said at the start of this piece, I’d love to know what you do to relax. Click in the comment section and tell your story.

Help End the Barriers to Mental Health Treatment

How can we end barriers to mental health treatment and reduce the stigma associated with it?

An article published on the Substance Abuse and Mental Health Services Administration website states that “In 2010, the Affordable Care Act extended health insurance coverage to individuals aged 19 to 25 whose parents had employer-sponsored private insurance. Thanks to this extended coverage, more young adults have access to mental health and substance abuse treatment services through their parents’ employer-sponsored health insurance.”

The article goes on to say that from 2004-2012, average yearly treatment costs for 19-25-year-olds who received mental and substance use treatment remained constant at approximately $1,600. However, the source of those payments changed significantly. Private insurance took on a much larger share, increasing from $520 to $822 annually, while treatment paid by Medicaid and other public sources (such as Medicare, Veterans Affairs/Civilian Health and Medicaid Program for Uniform Services) declined from $698 to $417. (February 16, 2016) Retrieved from http://blog.samhsa.gov/2016/02/18/more-young-adults-use-private-insurance-for-behavioral-health-treatment-following-the-acas-dependent-coverage-mandate/#.VsspKPkrI5c. February 22, 2016.

Although this data indicates that private insurance is covering more of the cost for those seeking treatment, there is not a corresponding statistic that shows an increase in young adults seeking mental health care. Is that because there aren’t more young adults who need mental health or substance abuse care? Are there significant barriers for those who seek mental health treatment?

Joel L. Young M.D. in Addressing Mental Health Treatment Barriers  (January 29, 2014) https://www.psychologytoday.com/blog/when-your-adult-child-breaks-your-heart/201401/addressing-mental-health-treatment-barriers published on Psychology Today’s blog page lists the following barriers to seeking mental health treatment for people of any age:

  • Refusing Treatment – I don’t want/need help.
  • Balancing Life and Treatment – I don’t have time.
  • Financial Issues – I can’t afford it.
  • Family Support – I’m the screw up of my family. My family doesn’t want to admit I have a mental illness.
  • Geographic Barriers – There isn’t any place to receive treatment that I can get to.
  • Finding the Right Treatment – I can’t find a therapist that I can work with.

Another barrier to seeking treatment must not be overlooked. Stigma. Refusing treatment, balancing life and treatment, a lack of family support are frequently the result of the stigma of mental illness, and the “Black Sheep” point of view are informed by that stigma. It seems incredible that in this age of enlightenment, of ready access to the internet, and of celebrity espousal of the cause, the stigma of mental illness and substance abuse is still so prevalent. Retrieved from https://www.psychologytoday.com/blog/when-your-adult-child-breaks-your-heart/201401/addressing-mental-health-treatment-barriers. February 22, 2016.

Here are some suggestions of how to help from an article found on Shatter the Stigma Mend the Mind found at http://www.mendthemind.ca/stigma/seven-important-things-we-can-do-reduce-stigma-and-discrimination, on February 22, 2016.

1. Know the facts.

Educate yourself about mental health problems. Learn the facts (“Top 11 Myths about Mental Illness”) instead of the myths. Visiting our website is a great place to start!

2. Be aware of your attitudes and behaviour

We’ve all grown up with prejudices and judgmental thinking. But we can change the way we think! See people as unique human beings, not as labels or stereotypes. See the person beyond their mental illness; they have many other personal attributes that do not disappear just because they also have a mental illness.

3. Choose your words carefully

The way we speak can affect the way other people think and speak. Don’t use hurtful or derogatory language.

4. Educate others

Find opportunities to pass on facts and positive attitudes about people with mental health problems. If your friends, family, co-workers or even the media present information that is not true, challenge their myths and stereotypes. Let them know how their negative words and incorrect descriptions affect people with mental health problems by keeping alive the false ideas.

5. Focus on the positive

People with mental health and substance use problems make valuable contributions to society. Their health problems are just one part of who they are. We’ve all heard the negative stories. Let’s recognize and applaud the positive ones.

6. Support people

Treat people who have mental health problems with dignity and respect. Think about how you’d like others to act toward you if you were in the same situation. If you have family members, friends or co-workers with substance use or mental health problems, support their choices and encourage their efforts to get well.

7. Include everyone

In Canada and the US, it is against the law for employers and people who provide services to discriminate against people with mental health and substance use problems. Denying people access to things such as jobs, housing and health care, which the rest of us take for granted, violates human rights.

Speak up when you hear someone using stereotypical statements and/or making derogatory remarks about folks with mental illness. Keeping quiet is tacitly agreeing to what is being said. Sometimes it takes courage to speak up, but it is your duty to do so.

Click here to go to the National Alliance of Mental Health’s graphic describing how children and teens are affected by mental health issues.

Check out these websites. They offer great information and ideas for stamping out the stigma of mental illness.

http://bringchange2mind.org/
https://www.nami.org/stigmafree
http://www.mayoclinic.org/diseases-conditions/mental-illness/in-depth/mental-health/art-20046477
https://www.psychologytoday.com/blog/brick-brick/201405/the-stigma-mental-illness-is-making-us-sicker
http://www.huffingtonpost.com/dustin-demoss/combating-the-stigma-of-m_b_6834980.html
https://wholeperson.com/store/mental-health-stigma.shtml

Animal Assisted Therapy – How Animals Help Humans Heal

Animal Assisted Therapy Works!

My dog at work

Those of us who own pets know they make us happy. But a growing body of scientific research is showing that our pets can also make us healthy, or healthier. Animal assisted therapy is gaining more impetus every day.

That helps explain the increasing use of animals — dogs and cats mostly, but also birds, fish and even horses — in settings ranging from hospitals and nursing homes to schools, jails and mental institutions.

What, exactly, is animal therapy? According to the Mayo Clinic,  “Animal assisted therapy is a broad term that includes animal assisted therapy and other animal assisted activities.” Animal assisted therapy can significantly reduce pain, anxiety, depression and fatigue in people with a range of health problems:

  • Children having dental procedures
  • People receiving cancer treatment
  • People in long-term care facilities
  • People hospitalized with chronic heart failure
  • Veterans with post-traumatic stress disorder

And it’s not only the ill person who reaps the benefits. Family members and friends who sit in on animal visits say they feel better, too. Animals also can be taught to reinforce rehabilitative behaviors in patients, such as throwing a ball or walking. (From Mayo Clinic Consumer Health Retrieved 2-10-2016 from http://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/pet-therapy/art-20046342?pg=2.)

Take Viola, or Vi for short. The NPR website tells us her story  in an article entitled “Pet Therapy: How Animals And Humans Heal Each Other” by Julie Rovner: (Julie is now with Kaiser Health News.)

The retired guide dog is the resident canine at the Children’s Innhttp://www.aubreyhfine.com/faithful-companion/ on the campus of the National Institutes of Health in Bethesda, Md. Families stay there when their children are undergoing experimental therapies at NIH.

Vi, a chunky yellow Labrador retriever with a perpetually wagging tail, greets families as they come downstairs in the morning and as they return from treatment in the afternoon. She can even be “checked out” for a walk around the bucolic NIH grounds.

Thelma Balmaceda, age, 4, [loves to] pet Viola, the resident canine at the Children’s Inn on the campus of the National Institutes of Health in Bethesda, Md. Families stay at the inn when their children are undergoing experimental therapies at NIH.

“There really isn’t a day when she (Vi) doesn’t brighten the spirits of a kid at the Inn. And an adult. And a staff member,” says Meredith Daly, the inn’s spokeswoman.

But Vi may well be doing more than just bringing smiles to the faces of stressed-out parents and children. Dogs like Vi have helped launch an entirely new field of medical research over the past three decades.

Aubrey Fine, a clinical psychologist and professor at California State Polytechnic University says that use of animals in medicine dates back to Egyptian times where dogs and serpents were often symbols of powerful healers.  “One could even look at Florence Nightingale recognizing that animals provided a level of social support in the institutional care of the mentally ill,” says Fine, who has written several books on the human-animal bond, including his latest  “Our Faithful Companions: Exploring the Essence of Our Kinship with Animals.”

But it was only in the late 1970s at a conference in Dundee, Scotland researchers started to uncover the scientific underpinnings for that bond. In a study published in October of 1988 authors Vormbrock and Grossberg reported “Results revealed that (a) subjects’ BP levels were lowest during dog petting, higher while talking to the dog, and highest while talking to the experimenter and (b) subjects’ heart rates were lower while talking or touching the dog and higher while both touching and talking to the dog.”

Rebecca Johnson, a nurse who heads the Research Center for Human/Animal Interaction at the University of Missouri College of Veterinary Medicine, explains that interaction with animals can increase our level of oxytocin, the renowned “feel good” hormone.

“That is very beneficial for us,” Johnson said. “Oxytocin helps us feel happy and trusting. Oxytocin has some powerful effects for us in the body’s ability to be in a state of readiness to heal, and also to grow new cells, so it predisposes us to an environment in our own bodies where we can be healthier.”

But Johnson says it may also have longer-term human health benefits. “Oxytocin has some powerful effects for us in the body’s ability to be in a state of readiness to heal, and also to grow new cells, so it predisposes us to an environment in our own bodies where we can be healthier.” From an article by Laurel Johnson to downloaded on Feb. 9, 2016 from http://psychcentral.com/blog/archives/2015/07/29/pets-as-therapy/.

Johnson is now working on a new project with likely benefits for dogs and humans. Military veterans returning from Iraq and Afghanistan are providing shelter dogs with basic obedience training.

And while it’s still early in the research, she says, one thing is pretty clear: “Helping the animals is helping the veterans to readjust to being at home.”

Animals act as therapists themselves or facilitate therapy — even when they’re not dogs or cats. For example, psychologist Fine, who works with troubled children, uses dogs in his practice — and also a cockatoo and even a bearded dragon named Tweedle.

“One of the things that we have always know is that the animals help a clinician go under the radar of a child’s consciousness, because the child is much more at ease and seems to be much more willing to reveal,” he says.

Horses have also become popular therapists for people with disabilities. “The beauty of the horse is that it can be therapeutic in so many different ways,” says Breeanna Bornhorst, executive director of the Northern Virginia Therapeutic Riding Program in Clifton, Va. “Some of our riders might benefit from the connection and the relationship-building with the horse and with their environment. Other riders maybe will benefit physically, from the movements, and build that core strength, and body awareness and muscle memory.”