Mindfulness

Wellness Series - Part 2: Major Life Changes and Wellness

Jennifer Desimone- Jewell — Thu, 16 Nov 2023 19:46:22 +0000

Wellness Series - Part 2: Major Life Changes and Wellness Jennifer Desim… Thu, 11/16/2023 - 14:46

Welcome to Part 2 of the 3 Part Wellness Blog Series. This post will address Major Life Changes and Wellness.

What is Wellness? According to a definition from Pfizer’s website: “Wellness is the act of practicing healthy habits on a daily basis to attain better physical and mental health outcomes, so that instead of just surviving, you're thriving. To understand the significance of wellness, it's important to understand how it's linked to health. According to the World Health Organization (WHO), health is defined as being ‘a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.’

Several key areas of your lifestyle are considered dimensions of overall Wellness. They include: social connectedness, exercise, nutrition, sleep and mindfulness. Each one has an impact on your physical and mental health. By making simple and healthy choices on a daily basis, you will be well on your way towards reducing stress, having positive social interactions and achieving optimal wellness.”

How are the above wellness areas impacted by major life changes? One way is disruption in routine. Sometimes these disruptions can be opportunities for growth and change. Sometimes these disruptions present multiple challenges, new or previously encountered. Regardless of the impact of these disruptions on our wellness, adaptation is key.

How does this kind of adaptation occur? First, examine how each of the dimensions of wellness are faring through this major life change: social connectedness, exercise, nutrition, sleep and mindfulness. Are any of those dimensions in need of support? If yes, an inventory of what has worked in the past to relive stress and or cope with previous life changes can be helpful to identify what worked, what could work again and what isn’t going to help in this situation. Asking if any of those approaches can be put into place now can help to formulate a care and support plan. If not a solid yes, what needs to change to make those approaches possible? For example, someone has moved and one of their coping skills was to go for a walk in the nearby park, but where they live now doesn’t have a park. What needs to shift to make walking happen? The coping skill of going for a walk can still be utilized, but needs a modification to make it happen.

An examination of what hasn’t helped in the past can also be of benefit. Previous coping skills can be set aside for the moment, in the service of finding what will work for the current situation. Sometimes unhealthy coping skills are set aside in search for healthy ones.

Sometimes it’s difficult to engage in this type of self-reflection, particularly if the major life change is having a negative effect on one or more dimensions of wellness. In these situations, sometimes shifting perspective can bring new light. Asking “what would I say to a friend in this situation?” can bring new ideas. Imaging life as a movie and writing out the next several scenes can do the same thing.

Another tool that can assist in creating space for adaptation and change is building up self-compassion, which is bestowing the kindness you give to others on yourself. The Center for Mindful Self-Compassion describes self-compassion as having three components: mindfulness vs. over-identification, common humanity vs. isolation and self-kindness vs. self-judgement. Moving from a place of mindful self-compassion may mean taking things slower, saying “no” to more things and creating more space, physically, emotionally, mentally and/or spiritual, so as to care for the self in a more holistic manner. When there is space for love and nurturance, dealing with the challenges that major life events present may become easier. For those who wish to explore this further, there are many free mediations and practices that explore self-compassion at the Center for Mindful Self-Compassion’s website.

Thank you for joining part 2 of our Wellness Blog Series. Continue learning, part 3: Everyday Wellness.

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Mindfulness

wellness

mental health

Amy Urban Romaine, MA, ATR-BC, LPC, ACS, ATCS, BC-TMH, LPAT

Clinical Supervisor - Center for Family Services, Grief &Traumatic Loss Services

Dealing with the Winter Blues: Practical Solutions Part IIl

Tara Aquila — Tue, 22 Feb 2022 21:02:07 +0000

Dealing with the Winter Blues: Practical Solutions Part IIl Tara Aquila Tue, 02/22/2022 - 16:02

Be Still.

Years ago, there was a food fad called a macrobiotic diet. It no longer exists as it is nutritionally unsound. However, one aspect of the diet remains: eating food from the season. If you followed this diet, you then would eat the food of the season: spring, you would eat strawberries, lettuce, and berries and summer, what is available, moving through fall produce and finally in winter eating more root vegetables, and grains. While this diet is not recommended, there is some value in considering that seasons affect our emotional state.

We feel so blah in the winter because we are aware that our bodies might simply be responding to winter and naturally slowing down, maybe even going into a bit of hibernation. According to the American Academy of Sleep Medicine, "34% of U.S. adults say they sleep more during winter. For many, the dark, cold winter months are a time to catch up on sleep." Everything slows down in winter, and you should too. Winter is a good time to practice being still.

Learn not to rush things. You still might have many things to do, emails from work, paperwork to complete, repairs in your home or apartment, appointments to make. Stillness does not mean that you still idly by and do nothing. Instead, stillness is the ability to do things at a slower rate.

The idea of slowing down comes to a concept known as mindfulness. In mindfulness practice, rather than constantly being distracted by your thoughts, you should pay attention to whatever you do in the movement, which could be even the simplest things. For example, let's say you are washing the dishes: notice the feel of the water, the smell of the dish soap, the way the bubbles form in the sink. Next thing you know, the dishes are done!

The next time you start feeling the winter blahs, when things look like it is never going to get better, and spring will never come, take a few moments and be still. Stop what you are doing and rest for five minutes. Then, come back to your task and give it your full attention. Even if it's a dull routine task, find something exciting or new about it. Pay attention, be patient, enjoy being still for a few moments.

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Richard Lange, Ph.D., LPC, LCSW

Workplace Wellness - Mindfulness Tips for the Holidays

Tara Aquila — Tue, 16 Nov 2021 21:32:43 +0000

Workplace Wellness - Mindfulness Tips for the Holidays Tara Aquila Tue, 11/16/2021 - 16:32

The holidays can be an overwhelming and emotional time of year no matter what you may celebrate. Staying mindful during the holiday season can alleviate stress. For some, the holiday season brings to the surface a variety of challenges. As we adapt back into the world of social gatherings be sure to begin this holiday season with a new sense of mindfulness. Emotions that were locked away may come to life once again, joy, excitement and happiness to name a few, but also anxiousness and stress may also make an appearance. These mindful holiday tips below are crafted to help you prioritize the good and embrace the joy of the moments to come. Take them with you while you prepare your home for visitors or when attending holiday related events. Whether that be shopping, attending a craft show or play or heading out to a holiday party be sure to bring these tips with you as a gift to yourself and to those around you. Remember that the activities that you participate in are chosen activities and that you choose to be there to experience all that the holidays bring; not everything can go according to plan but when it does embrace the moment and when it does not use the tips below to navigate through the challenge big or small.

Here are just a few tips to having a mindful holiday season.

Let go of judgment - It’s easy to fall into bouts of self-criticism during the holidays. Remember to practice self-compassion and go easy on yourself. Forgive yourself and others. Even if it’s hard to let go of criticism completely, simply notice when it is happening and let those thoughts be without entangling yourself in them.
Reserve time for yourself - Listen to what your body needs each day and above all, get regular sleep. Take time to do relaxing things to help you recharge. Taking care of yourself allows you to be able to be more attentive and calmer when you’re with others during the holidays.
Acknowledge your emotions - Allow yourself to fully feel, explore, and accept your emotions. By being attentive and receptive to your own feelings, you can more easily connect and empathize with others.
Practice gratitude - The holidays are the best time of year to give thanks. Gratitude helps you stay present in the moment and reflect on what brings happiness into your life. Start each morning and finish every night by writing down five things you are grateful for.
Breathe or meditate - If you’re feeling overwhelmed, try taking 5 deep breaths in through your nose and out through your mouth. The simple act of being mindful of your breath and taking the time to do so can have a calming effect. Meditating also helps to recenter your mind. Start with this simple 5 minute meditation.

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