7/11/2012

Reaching those who  REALLY have Stress  Molly Vetter‐Smith, Assistant Extension  Professor Vera Massey, Extension Nutrition & Health  Education Specialist

Reaching the Hard to Reach:

Taking Care of You Body, Mind, Spirit  To reach adults with limited resources,  we  modified our existing, award‐winning,  curriculum: www.extension.missouri.edu/takingcare Curriculum based on: • Positive psychology research‐based 

concepts and strategies (Lyubomirsky, Foster,  Hicks & Seda)

• Key concepts and strategies from MBSR  (Kabat‐Zinn)

Reaching the Hard to Reach:

Taking Care of You Body, Mind, Spirit  We developed a model where we changed: • WHICH key concepts and strategies we  deliver • HOW we deliver these key concepts  and strategies • Added concepts from brain science  (cognitive neuropsychology)

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The result? Taking Care of You  Mini‐Lessons Taught in 1 to 5 minutes  Emotional-based learning  Experiential  Accompanied by visually appealing materials—posters and handbills 

Taking Care of You  Mini‐Lessons  

Increasing awareness of how stress affects us Managing how we respond to stress  

Using focused breathing Tuning in/Mindfulness vs. Autopilot

Cultivating positive emotions

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Optimism Appreciation/Gratitude  Joy  

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Self-care: body, mind, spirit Living life in line with what we value

Taking Care of You  Mini‐Lessons Can be incorporated into: 

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Existing presentations and group education programs Encounters between health professionals and patients/clients: Physician, nurse, dietitian, WIC educator, psychologist, SNAP-Ed educator, social worker Media and social marketing avenues

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Taking Care of You  Mini‐Lessons “People don’t care how much  you know until they know  how much you care.” Theodore Roosevelt

Taking Care of You  Mini‐Lessons Formative Research: 

Gathered feedback from adults with limited resources: Parents HUD employees  FQHC patients  

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Interviewed physician serving Medicaid patients Focus group with SNAP-Ed educators

Taking Care of You  Mini‐Lessons Results of Formative Research: 

What their major sources of stress are 



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$$, law, controlling anger, children, relationship drama

Ways to tap into their emotions; increase awareness; change behaviors Guided us in.. 

 

deciding which concepts and strategies resonated best choosing the best delivery methods developing visual aids

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Taking Care of You  Mini‐Lessons Additional resources we used: 

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Mind-Up Curriculum (2011) by the Hawn Foundation; Scholastic Inc. 10 Mindful Minutes (2011) by Hawn & Holden Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World (2011) by Williams, Penman, Kabat-Zinn Touching Hearts Touching Minds by McCarthy & Assoc., Inc. and Massachusetts WIC

Time to experience… Concepts & strategies to  help ourselves         LIVE   a happier & healthier life

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Your breath always there be aware of it feel the sensations of it Tuning in to your breath gives you an opportunity to…… center yourself                                             tune in to your life

B‐R‐E‐A‐T‐H‐E  1…2…3…

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What drains your tank?

What does it feel like when  your tank is empty? 

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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.

Respond versus React

Responding versus Reacting External Stressors 

YOU React

Fight or Flight

Stress Reaction  Stress hormones blood pressure pulse rate  digestion

 Internal Stressors

Respond Awareness

Stress Response  Slight response in stress hormones

Adapted from Full Catastrophe Living by Kabat‐Zinn

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Reacting         vs. Negative Ways of Coping: Overworking Overeating Alcohol Intake, Smoking, Caffeine Denial Monkey mind     Sleep problems Zoning out with computer, TV

Breakdown: Health problems Weight gain Depression/anxiety

Responding  Positive Ways of Coping: Seeing opportunities in life’s challenges Nurturing yourself/self‐care Physical movement Problem solving

Improved Health & Well‐being: Lessen risk of health problems Quicker recovery from stress Positive mood Calmness Adapted from Full Catastrophe Living by Kabat‐Zinn

Are you a toaster? Reacting to           people/situations with an automatic response  After so long we believe that’s  “just how we are”

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Iceberg of Health YOU at this moment  Environment

Physical Health  Mental 

Social

Health

Health

Culture

Spirit Health Adapted from Wellness Workbook by John Travis & Regina Sara Ryan 

Spirit Health Qualities Full in Spirit

Low In Spirit

Hopeful

Worrying

Forgiving

Holding a grudge

Self‐accepting

Proving oneself

Life of meaning

Feeling unfulfilled

Clear values

Conflicting values

Peaceful

Hurried/Frantic

Caring

Distant/Disconnected

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Environment

Physical

Mental

Spirit

Social

Culture

Feeling Stressed Out? You could be…… Hungry Tired Sick

Environment

Physical

Mental

Spirit

Social

Culture

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Dimensions of Wellness  Physical  Movement, rest, mindful eating

 Mental  Intellectual—creativity, learning  Emotional—awareness of feelings

 Social  Support network, giving to others

 Spirit  Spending time in nature, doing things that inspire 

you, play time, life reflection

Say YES to YOU

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Life is too short to…

Life is too short not to…

“We don’t stop playing because  we grow old; we grow old  because  we stop playing.” George Bernard Shaw

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Time to play

We CAN change our   brain!

We CAN  change our brain Your brain is more like       “Play Dough” than cement. It can change with each  experience you have…         and it will grow! This is called neuroplasticity.

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Why is understanding          the brain so important? Help us & our children……  better manage our emotions

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Helps us & our children….   better deal with our problems  and stress

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Getting to know your brain  Amygdala

(uh-MIG-duh-luh)

 Reacts

to things ”Barking guard dog”

 Prefrontal Cortex (pree-FRUN-tuhl

KOR-teks)

 Reflects

on things  “Wise old owl”

 Hippocampus

(hih-puh-KAM-puhs)

 Stores

memories and information “File cabinet/scrapbook” MindUP Curriculum, The Hawn Foundation; Scholastic Inc.

Who let the dogs out?

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“My dad was helping me build a  model airplane and it fell apart. He  was so mad. He was saying bad  words. I told him, “Dad,  why don’t  you sit down and just breathe for a  while and relax?  It’s only a model.” —Chad, age 8 MindUP Curriculum, The Hawn Foundation; Scholastic Inc.

Understanding  Your brain.... in a different way.

Cortisol— the stress hormone Released in an emergency & when we  worry  Released whether the stress is real or  just in our heads 

Too much cortisol for too long can  harm the brain’s ability to think &  even make our mind “go blank” MindUP Curriculum, The Hawn Foundation; Scholastic Inc.

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Stressing out….breathing     can come to the rescue DEEP, FULL breathing               calms your amygdala so    your PFC can help you             think & remember clearly.

B‐R‐E‐A‐T‐H‐E 

Monkey Mind

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Thoughts………

6o,000 thoughts/day 95% same ones day after day 80% of those are negative

All of your thoughts Do NOT = Facts

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Mindful awareness Being in the here and now—not  thinking about the past or future  Not judging what is happening,   or our thoughts or feelings  Accepting what is 

–Jon Kabat‐Zinn

Why be more mindful? Increases awareness of thoughts &  emotions  Calms the body, mind & emotions  Increases ability to focus & relax  Helps us sleep better 

#1 Way                            to become more mindful: FOCUS  on  YOUR Breathing Let’s give it a try….

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Focus on breathing a little  every day…. 

Regular practice leads to stronger  brain pathways 

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These pathways help us be calmer  the next time we get stressed

How can we                      be more mindful                 in our everyday lives???

Opportunities to be more mindful •

Focusing on your daily activities:  Eating, showering,  washing dishes

•

Being aware of how your body &  mind feels when moving, standing,  sitting & lying down

•

Bringing awareness to listening &  talking during conversations

•

Taking in the sights, smells & sounds  of nature

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With AWARENESS  comes CHOICE.

Choosing optimism

Savor life’s joys Living in the now..   mindfulness Remembering     happy times

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JOY List

Adapted from Happiness & Health by Foster, Hicks & Seda

Attitude of gratitude Have you had your                 Vitamin G today?? What are you grateful for? 10 Mindful Minutes. (2011). By Hawn, G.

Forgiveness is… “giving up hope that the past  could have been any different.” Oprah Winfrey

“is not something you do for  someone else; it’s something  you do for yourself.”                   Jim Beaver 

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One small step can make a difference  

PRACTICE

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Questions? Thoughts? 

Molly Vetter‐Smith                                  Assistant Extension Professor [email protected] Vera Massey                                         Extension Nutrition & Health Education Specialist [email protected]

Remember to…… Take care of YOU.

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