Taking Care of You: Body, Mind, Spirit

Taking Care of You Body Mind Spirit By Molly Vetter-Smith & Linda Rellergert

Setting your stuff aside

All is well…..

B-R-E-A-T-H-E 1, 2, 3…

Relationship betweenStress & Lifestyle Behaviors

Program GoalsImprove participants’….1) ability to manage their stress (life challenges)2) health behaviors--including all dimensions: physical, mental, social, & spiritual

Iceberg of Health You at this momentEnvironment Physical Health Culture Mental Social Health Health Spirit Health Adapted from Wellness Workbook by John Travis & Regina Sara Ryan

Background of Program• Mindfulness concepts and strategies from… – Mindfulness-Based Stress Reduction (MBSR) program—Full Catastrophe Living by Kabat-Zinn• Positive psychology concepts and strategies from…. – How of Happiness by Lyubormisky – Happiness and Health by Foster, Hicks & Seda• Wellness concepts from: – Wellness Workbook by Travis & Ryan – Bill Hettler’s Six Dimensions of wellness – Seeking Your Healthy Balance by Tubesing & Tubesing• Experience from…working with rural audiences through Extension

Adaptations to MBSR– Modified terminology– Shorter class sessions– Very short amount of time doing “meditation” exercises– Emphasized very practical strategies easily incorporated into everyday life– Integrated many positive psychology strategies– Added wellness concepts

Program Format• 8 weekly sessions• One–hour sessions• Experiential in nature – Participants try out strategies• Discussion time• Mini-lectures with visuals

Pilot Program Evaluation• 7 Regional Extension Specialists• 18 classes taught over 1 yr• 222 program completers• 83% completion rate!!

Demographics of Pilot Program Participants• Gender: 88% female• Age: – 60% age 45-64 – 30% aged 25-45• Ethnicity: 94% Caucasian• Education: 86% at least some college

Pilot Program Evaluation• Collected data: • Pre-program • Post-program • 3 months following program• Comparison group= exercise program• Surveys used: • Perceived stress levels (PSS by Cohen) • Health Promoting Lifestyle behaviors (HPLP II by Walker)

Health Promoting Lifestyle Profile II • Nutrition • Physical activity • Stress management • Spiritual growth • Health responsibility • Social health

Stress Levels

Health Promoting Lifestyle Behaviors

Nutrition Behaviors

Physical Activity Behaviors

Health Responsibility Behaviors

Spiritual Health Thoughts & Behaviors

Stress Management Behaviors

Summary of Research Results• Taking Care of You participants significantly improved: – Stress Levels – Nutrition behaviors – Health responsibility behaviors – Spiritual health thoughts and behaviors – Stress management behaviors Physical activity behaviors…

Key ProgramConcepts & Strategies

Triangle of Awareness Body SensationsThoughts Feelings Adapted from (1) Full Catastrophe Living by Kabat-Zinn. (2) Mindfulness-Based Cognitive Therapy for Depression by Segal, Williams & Teasdale.

Group SharingHow does stress affect you? -Body sensations? Thoughts? Feelings/emotions?

Respond versus React

Responding versus Reacting External Stressors  YOU React  RespondFight, Flight or Freeze Awareness Internal Stressors Stress Reaction Stress Response hhhh hh Stress hormones Slight response in blood pressure stress hormones pulse rate  digestion Adapted from Full Catastrophe Living by Kabat-Zinn

Reacting versus RespondingNegative Ways of Coping: Positive Ways of Coping:Overworking Overeating Seeing opportunities in life’s challenges Alcohol Intake, Smoking Nurturing yourself/self-care Denial Caffeine Physical movement Problem solvingMonkey mindSleep problemsZoning out with computer, TV Improved Health & Well-being: Breakdown: Lessen risk of health problems Health problems Quicker recovery from stress Weight gain Positive mood Depression/anxiety Calmness Adapted from Full Catastrophe Living by Kabat-Zinn

Environment Physical Mental Spirit SocialCulture

Group Sharing:•Which dimension is a struggle?•What are ways you could invest inthis dimension?

Say YES to YOU

Increasing Positive Emotions (Happiness)• Play• Identifying values• Joy list• Forgiveness• Appreciation/Gratitude Hope• Recasting

We don’t stop playing because we grow old.We grow old because we stop playing.

Time to celebrate

Life is too short to…

Group Sharing

Life is too short not to…

Group Sharing

Joy List

Forgiveness

Gratitude

Group Sharing:One thing you are grateful for…

Recasting• Strategy for dealing with stressors you have no control over –Feel your feelings –Find meaning in your feelings –Discovering new opportunities Adapted from Happiness & Health by Foster, Hicks & Seda

What is mindfulness? Doesn’t have to be this

Mindfulnessmeans paying attention in aparticular way .• On purpose,• In the present moment,• And non-judgementally -Jon Kabat-Zinn

Monkey Mind

Becoming More Mindful/Aware• Tuning into the breath

Your breath always there be aware of it feel the sensations of itTuning in to your breathprovides an opportunity to center yourself.

Breathing Techniques•Body Scan•One minute breathing•Counting breaths•10 breaths•3 breath cycle•1 breath cycle

B-R-E-A-T-H-E

Becoming More Mindful/Aware• Tuning into the breath• Strategies for living in the moment in everyday life

Using our Senses to be more Mindful• Mindful Listening• Mindful Seeing• Mindful Smelling• Mindful Tasting• Mindful Movement

Strategies for Living in the Moment• Focused on daily activities such as: – Showering – Brushing teeth – Washing dishes• How your body and mind feels when moving, standing, sitting & lying down• Taking in the sights, smells & sounds of nature• Bringing awareness to listening and talking during conversations Adapted from (1) Full Catastrophe Living by Kabat-Zinn. (2) Mindfulness-Based Cognitive Therapy for Depression by Segal, Williams & Teasdale.

Mindful Eating….

Becoming More Mindful/Aware• Tuning into the breath• Strategies for living in the moment in everyday life• Awareness of thoughts that stress us out

Thoughts that stress us out… Unrealistic expectations Jumping to conclusions Taking it personally Thoughts = Facts Adapted from Mindfulness-Based Cognitive Therapy for Depression by Segal, Williams & Teasdale

Thoughts

6o,000 thoughts/day95% same ones day after day 80% of those are negative

AutomaticNegativeThoughts

Triangle of Awareness Body SensationsThoughts Feelings Adapted from (1) Full Catastrophe Living by Kabat-Zinn. (2) Mindfulness-Based Cognitive Therapy for Depression by Segal, Williams & Teasdale.

With awarenesscomes choice.

Respond versus React

Becoming More Mindful/Aware• Tuning into the breath• Strategies for living in the moment in everyday life• Awareness of thoughts that stress us out• Freeing yourself from time stress

Freeing Yourself from Time StressTime is a product of thought Simplify your life Live more in the momentTake time each day just to be Adapted from Full Catastrophe Living by Kabat-Zinn

We are human beings not human doings. -Jon Kabat-Zinn

Inner peace exists outside of time.

All is well…..

One small stepcan makea difference.

PRACTICE…

Future Plans for Taking Care of You• Trained~ 45 Regional Specialists to teach the program state-wide • Nutrition & Health Specialists • HDFS Specialists • Family Financial Planning• Ready to train other states! – Contact: Molly Vetter-Smith vettersmithm@missouri.edu – http://extension.missouri.edu/takingcare

Contact Info: Linda Rellergert, MSRegional Health Education Specialist rellergertl@missouri.eduMolly Vetter-Smith, PhD, MPH, RDState Health Education Specialist vettersmithm@missouri.edu

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Taking Care of You: Body, Mind, Spirit

by vettersmithm on Apr 06, 2012

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