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  al...
Iceberg of Health                         You                       at this                      momentEnvironment        ...
Background of Program• Mindfulness concepts and strategies from…  – Mindfulness-Based Stress Reduction (MBSR)    program—F...
Adaptations to MBSR– Modified terminology– Shorter class sessions– Very short amount of time doing “meditation”  exercises...
Program Format• 8 weekly sessions• One–hour sessions• Experiential in nature  – Participants try out strategies• Discussio...
Pilot Program         Evaluation• 7 Regional Extension  Specialists• 18 classes taught over 1 yr• 222 program completers• ...
Demographics of Pilot             Program Participants• Gender: 88% female• Age:  – 60% age 45-64  – 30% aged 25-45• Ethni...
Pilot Program Evaluation• Collected data:   • Pre-program   • Post-program   • 3 months following program• Comparison grou...
Health Promoting Lifestyle         Profile II •   Nutrition •   Physical activity •   Stress management •   Spiritual grow...
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  ...
Key ProgramConcepts & Strategies
Triangle of Awareness                   Body SensationsThoughts                                                           ...
Group SharingHow does stress affect you?    -Body sensations?       Thoughts?   Feelings/emotions?
Respond  versus    React
Responding versus Reacting                          External Stressors                                               ...
Reacting versus RespondingNegative Ways of Coping:       Positive Ways of Coping:Overworking       Overeating   Seeing opp...
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/Grati...
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   ...
What is mindfulness?               Doesn’t have               to be this
Mindfulnessmeans paying attention in aparticular way .• On purpose,• In the present moment,• And non-judgementally        ...
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 opportunit...
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•   Mi...
Strategies for   Living in the Moment• Focused on daily activities such as:   – Showering   – Brushing teeth   – Washing d...
Mindful Eating….
Becoming More       Mindful/Aware• Tuning into the breath• Strategies for living in  the moment in everyday  life• Awarene...
Thoughts that stress us out…    Unrealistic expectations    Jumping to conclusions      Taking it personally              ...
Thoughts
6o,000 thoughts/day95% same ones day after day 80% of those are negative
AutomaticNegativeThoughts
Triangle of Awareness                 Body SensationsThoughts                                                             ...
With awarenesscomes choice.
Respond  versus    React
Becoming More       Mindful/Aware• Tuning into the breath• Strategies for living in the  moment in everyday life• Awarenes...
Freeing Yourself      from Time StressTime is a product of thought      Simplify your life  Live more in the momentTake ti...
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  •...
Contact Info:      Linda Rellergert, MSRegional Health Education Specialist     rellergertl@missouri.eduMolly Vetter-Smith...
Taking Care of You: Body, Mind, Spirit
Taking Care of You: Body, Mind, Spirit
Taking Care of You: Body, Mind, Spirit
Taking Care of You: Body, Mind, Spirit
Taking Care of You: Body, Mind, Spirit
Taking Care of You: Body, Mind, Spirit
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Taking Care of You: Body, Mind, Spirit

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Taking Care of You: Body, Mind, Spirit

  1. Taking Care of You Body Mind Spirit By Molly Vetter-Smith & Linda Rellergert
  2. Setting your stuff aside
  3. All is well…..
  4. B-R-E-A-T-H-E 1, 2, 3…
  5. Relationship betweenStress & Lifestyle Behaviors
  6. Program GoalsImprove participants’….1) ability to manage their stress (life challenges)2) health behaviors--including all dimensions: physical, mental, social, & spiritual
  7. 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
  8. 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
  9. 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
  10. Program Format• 8 weekly sessions• One–hour sessions• Experiential in nature – Participants try out strategies• Discussion time• Mini-lectures with visuals
  11. Pilot Program Evaluation• 7 Regional Extension Specialists• 18 classes taught over 1 yr• 222 program completers• 83% completion rate!!
  12. 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
  13. 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)
  14. Health Promoting Lifestyle Profile II • Nutrition • Physical activity • Stress management • Spiritual growth • Health responsibility • Social health
  15. Stress Levels
  16. Health Promoting Lifestyle Behaviors
  17. Nutrition Behaviors
  18. Physical Activity Behaviors
  19. Health Responsibility Behaviors
  20. Spiritual Health Thoughts & Behaviors
  21. Stress Management Behaviors
  22. 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…
  23. Key ProgramConcepts & Strategies
  24. 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.
  25. Group SharingHow does stress affect you? -Body sensations? Thoughts? Feelings/emotions?
  26. Respond versus React
  27. 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
  28. 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
  29. Environment Physical Mental Spirit SocialCulture
  30. Group Sharing:•Which dimension is a struggle?•What are ways you could invest inthis dimension?
  31. Say YES to YOU
  32. Increasing Positive Emotions (Happiness)• Play• Identifying values• Joy list• Forgiveness• Appreciation/Gratitude Hope• Recasting
  33. We don’t stop playing because we grow old.We grow old because we stop playing.
  34. Time to celebrate
  35. Life is too short to…
  36. Group Sharing
  37. Life is too short not to…
  38. Group Sharing
  39. Joy List
  40. Forgiveness
  41. Gratitude
  42. Group Sharing:One thing you are grateful for…
  43. 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
  44. What is mindfulness? Doesn’t have to be this
  45. Mindfulnessmeans paying attention in aparticular way .• On purpose,• In the present moment,• And non-judgementally -Jon Kabat-Zinn
  46. Monkey Mind
  47. Becoming More Mindful/Aware• Tuning into the breath
  48. Your breath always there be aware of it feel the sensations of itTuning in to your breathprovides an opportunity to center yourself.
  49. Breathing Techniques•Body Scan•One minute breathing•Counting breaths•10 breaths•3 breath cycle•1 breath cycle
  50. B-R-E-A-T-H-E
  51. Becoming More Mindful/Aware• Tuning into the breath• Strategies for living in the moment in everyday life
  52. Using our Senses to be more Mindful• Mindful Listening• Mindful Seeing• Mindful Smelling• Mindful Tasting• Mindful Movement
  53. 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.
  54. Mindful Eating….
  55. Becoming More Mindful/Aware• Tuning into the breath• Strategies for living in the moment in everyday life• Awareness of thoughts that stress us out
  56. 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
  57. Thoughts
  58. 6o,000 thoughts/day95% same ones day after day 80% of those are negative
  59. AutomaticNegativeThoughts
  60. 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.
  61. With awarenesscomes choice.
  62. Respond versus React
  63. 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
  64. 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
  65. We are human beings not human doings. -Jon Kabat-Zinn
  66. Inner peace exists outside of time.
  67. All is well…..
  68. One small stepcan makea difference.
  69. PRACTICE…
  70. 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
  71. 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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