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