by Melanie Taylor | Jan 18, 2019
Be mindful and enjoy the moment.
Photo source: UF/IFAS Northwest District
Now that the busy holiday season is over, it is time not only to reflect on the past, but to prepare and refocus for the New Year ahead. As we focus on the New Year, it is always refreshing to have a clean slate. As the year begins to unfold, there are tips to help you manage your day-to-day stress levels. It begins with mindfulness.
What is mindfulness? Mindfulness means paying attention in a particular way; on purpose, in the present moment, and nonjudgmentally.” –Dr. Jon Kabat-Zinn (1991)
Mindfulness is best thought of as a way of being rather than an activity in and of itself. Almost any activity can be carried out with mindful awareness.
Mindful awareness has three key features:
Purpose – mindfulness involves intentionally and purposefully directing your attention rather than letting it wander.
Presence – mindfulness involves being fully engaged with and attentive to the present moment. Thoughts about the past and future that arise are recognized simply as thoughts occurring in the present.
Acceptance – mindfulness involves being nonjudgmental toward whatever arises in the moment. This means that sensations, thoughts, and emotions are not judged as good or bad, pleasant or unpleasant; they are simply noticed as “happening,” and observed until they eventually pass (Naik, Harris, and Forthun 2016).
Mindfulness is a mind-body practice that has been found to benefit both psychological and physical health. The primary psychological change that occurs during mindfulness practice is an increased awareness of thoughts, feelings, and sensations in the present moment. Over time, mindfulness practice can help you to become aware of the space between noticing experiences and reacting to them by letting you slow down and observe the processes of your mind (Black 2010). The ultimate goal of mindfulness practice is for you to take advantage of this space so you can make more intentional decisions – to wake up from living life on autopilot, based on unproductive habits of mind (Black 2010; Walach et al. 2007).
According to the American Psychological Association, some empirically supported benefits of mindfulness include the following (Davis & Hayes 2011):
Psychological Benefits
Increased awareness of one’s mind
Significantly reduced stress, anxiety, and negative emotions
Increased control over ruminative thinking (a major cause and symptom of depression and anxiety)
Increased mental flexibility and focus
More working memory
Decreased distracting thoughts
Decreased emotional reactivity
Increased capacity for intentional, responsive behaviors
Increased empathy, compassion and conscientiousness of others’ emotions
Physiological Benefits
Enhanced immune system functioning
Increased brain density and neural integration in areas responsible for positive emotions, self-regulation, and long-term planning
Lowered blood pressure
Lowered levels of blood cortisol (a major stress hormone)
Greater resistance to stress-related illnesses such as heart disease
Spiritual Benefits
Increased self-insight and self-acceptance
Increased acceptance of others
Increased compassion and empathy
Increased sense of morality, intuition, and courage to change
Increased control over automatic behaviors
Increased self-discipline
The question is: how many of us would like to benefit from mindfulness if it provides these positive benefits? All of us should strive to lower our stress level and enjoy our daily lives with a more positive attitude and more attentiveness. So, how can we incorporate this into our lives? The majority of this practice is about familiarizing yourself with what it feels like to be mindful, and getting better at “remembering” to maintain mindful awareness.
Experiment with creating your own mindfulness practices throughout your day. Being mindful of the sensation on the soles of your feet as you walk to your car or the taste and texture of your morning coffee can transform routine moments into deeply satisfying practices. However, having a ritualized and structured practice can be beneficial. To find out more about practicing mindfulness and how to incorporate a more structured practice in your life visit http://edis.ifas.ufl.edu, Publication # FCS2335 – Mindfulness: An Introduction.
Source: Mindfulness: An Introduction. http://edis.ifas.ufl.edu. Publication # FCS2335.
by Laurie Osgood | Jan 17, 2019
January 24th is Global Belly Laugh Day!
Make health and wellness a part of your calendar and daily routine.
Photo source: UF/IFAS Northwest District
Each year, we celebrate many holidays, but there are also many observances and commemorations scheduled throughout the calendar year. Some are odd, like National Science Fiction Day, Word Nerd Day, and even National Dinosaur Day. Others serve as a good opportunity to raise awareness about important health topics and remind us to take control of our health.
Celebrating the new year means leaving the past behind, making positive changes, and the continuation of success and happiness. National observances such as Breast Cancer Awareness Month, National Family Health History Day, and World AIDS Day help us come together to spread awareness and show support for each other.
Organizations such as the American Heart Association, American Cancer Society, and American Lung Association have created nationwide awareness month campaigns to draw attention to some of the leading causes of death in America. Other observances, such as Take a Loved One to the Doctor Month from the Florida Department of Health, encourage people to take charge of their own health and to urge their loved ones to do the same.
So, as you are looking forward to the new year, make health and wellness a part of your calendar and daily routine.
UF/IFAS Extension wishes you and your family a year fully loaded with happiness, prosperity, and health.
To learn more about health observances and how to encourage your loved ones to take control of their health, contact Laurie Osgood, Family and Consumer Sciences Agent at the UF/IFAS Extension Office in Gadsden County, (850) 875-7255, or osgoodlb@ufl.edu
by Melanie Taylor | Dec 7, 2018
As the holiday season quickly approaches, many people are filled with extra holiday cheer and enthusiasm. Some are jolly, but still overwhelmed with all of the activities, decorating, and shopping that needs to be completed. Then, there are those that find the holiday season as a reminder of things such as, the death of a loved one, family feuds, divorce, and the list goes on. If you are feeling this way here are a few tips to make getting through the season a little bit easier.
1. Feel your emotions – Many people want to suppress their sadness or anxiety, but this only makes it worse. We are all allowed to grieve, cry and feel mad at times. If you feel this way, let yourself feel your feelings. You will feel better once you have accepted and worked through the emotions. You also do not have to force yourself to feel happy just because it is the holiday season.
2. Reach out to others – Instead of secluding yourself spend time with others, whether it is at church, a community group or with family and friends. Spending time with others and socializing is good for the spirit. In addition, there are tons of volunteer opportunities during the holidays. Try something new and volunteer your time to a worthy cause. You will feel great about helping others and contributing to the cause. Research such as this one conducted by UnitedHealth Group commissioned a national survey of 3,351 adults and found that the majority of participants reported feeling mentally and physically healthier after a volunteer experience. The research showed:
- 96% reported that volunteering enriched their sense of purpose in life
- 94% of people who volunteered in the last twelve months said that volunteering improved their mood
- 80% of them feel like they have control over their health
- 78% of them said that volunteering lowered their stress levels
- 76% of people who volunteered in the last twelve months said that volunteering has made them feel healthier
- About a quarter of them reported that their volunteer work has helped them manage a chronic illness by keeping them active and taking their minds off of their own problems
- Volunteering also improved their mood and self-esteem
3. Be realistic – Realize that times and traditions change as families grow and age. Do not focus on everything having to be the same every year. Be willing to accept changes, such as adult children may not be able to attend the family gathering, so utilize technology and talk through video conferencing, share pictures on email and/or Facebook. Find a way to make it work.
4. Set aside differences for everyone’s sake. Aim to accept family and friends the way they are, even if they do not meet your expectations. Leave grievances at the door for the day and enjoy your family and friends. Share those grievances and talk at a more appropriate and private time. Also, remember they could be feeling the stress of the holiday too. So, be patient if someone is grouchy or sad as you celebrate. You may both be feeling the same way.
5. Learn to say no – Be realistic in the number of activities you and your family can participate. Do not feel guilty because you cannot attend every party and event you are invited too. Graciously decline an invite and share that your schedule is booked, but thank them for thinking of you. A host does not expect that everyone will attend their parties.
6. Take a breather as needed – If you start to feel overwhelmed with anxiety, anger or sadness take a few minutes to be alone. Take 15 minutes to spend in the quiet to reduce the stress and clear your mind. For example: listen to soothing music, do a few mindful breathing exercises to slow yourself down or read a book to temporarily escape the stress.
7.Seek professional help as needed – there are times when the emotions are just too overwhelming to sort through on our own. If you continue to feel sad, anxious, angry, etc. there is absolutely no shame in seeking the help of a doctor or mental health professional. It will only help you work through your feelings with a non-bias person. Helping yourself feel better will improve your quality of life and those around you.
Do not let the idea of the holidays turn you into a modern day Ebenezer Scrooge. Learn to take care of yourself first. Learn your limitations and accept them. Do not let others’ expectations overwhelm you. Just remember when you start feeling extreme levels of emotions and/or stress take a few deep breathes and remind yourself to relax and feel the moment. Be mindful of your surroundings and remind yourself of your many blessings, even when going through difficult times. Make it your personal goal to feel your feelings and enjoy what you can about the holiday season, whether it is the twinkling lights, time with friends and family, the food or any of the many special holiday traditions.
Aim to find JOY during this holiday season.
Sources:
Stress, depression and the holidays: Tips for coping. www.mayoclinic.org,
Signs and Symptoms of Depression http://edis.ifas.ufl.edu/pdffiles/FY/FY10000.pdf
Depression and Older Adults http://edis.ifas.ufl.edu/pdffiles/FY/FY95200.pdf
by Judy Corbus | Dec 3, 2018
Photo source: UF/IFAS Northwest District
The holiday season is here and, with it, many colorful decorations, delicious treats, and fun events. There also are hidden dangers that can mar this special time of year if we aren’t careful. Follow these twelve tips for a safe holiday celebration:
- To reduce fire risk, do not connect more than three strings of incandescent lights. Follow label guidelines for stringing together LED lights. Check lights for frayed or exposed wires, loose connections, and broken sockets and replace as needed.
- Place candles on stable surfaces away from trees, curtains, and other flammable items and out of reach of children. Never leave burning candles unattended or sleep in a room with a lit candle. Consider using battery-operated candles.
- Use caution when decorating with “angel hair” and artificial snow. Angel hair is made from spun glass and can irritate eyes and skin; always wear gloves when handling or use non-flammable cotton instead. Artificial snow can irritate your lungs if inhaled; follow package directions carefully.
- Keep kids and pets in mind when decorating the tree. Place breakable ornaments or ones with metal hooks near the top out of reach of little hands, playful paws, and wagging tails.
- Use a sturdy step ladder, not chairs or other furniture, to reach high places. Get someone to “spot” you and assist with handing or taking items.
- If you use a fireplace, have your chimney checked and cleaned at least once a year by a certified chimney sweep. Cleaning removes soot and other by-products that can lead to chimney fires and carbon monoxide intrusion into your living space.
- Use special care when giving toys that use coin lithium batteries to children. Older children’s devices with these batteries can be enticing to young children. Ingestion of button batteries can cause serious injury or death. Lock away spare batteries and closely supervise young children around products with button batteries. In case of ingestion, contact the 24-hour National Battery Ingestion Hotline, (800) 498-8666.
- If you want to fry a turkey, consider using an oil-less turkey fryer or purchase a fried turkey from a professional establishment. The Consumer Product Safety Commission reports that since 2002, there have been 168 turkey-related fires, burns, explosions, or carbon monoxide poisoning incidents, 672 injuries, and $8 million in property damage. Don’t add to the statistic count!
- Use a food thermometer to ensure meat reaches a safe internal temperature. Click here for a convenient temperature chart.
- Refrigerate food within two hours. Cut leftover meat in small pieces and store foods in shallow containers so they will chill quickly. Use leftovers within four days or freeze or discard.
- Reheat sauces, soups, and gravies to a rolling boil before serving.
- Wash your hands frequently with soap and warm water to reduce your risk of illness.
Have a happy, healthy holiday season!
Sources:
National Safety Council
Chimney Safety Institute of America
Electrical Safety Foundation International
by Dorothy C. Lee | Dec 3, 2018
Holiday Stress
Photo source: Dorothy Lee
Tis the Season Merry and Bright:
From Thanksgiving to New Year’s Eve there are greater incidences of stress and tension related headaches and migraines. Family stresses, long shopping lines, and unrealistic expectations are enough to trigger tension headaches even in people who are not headache prone. To avoid these aches and pains a strategic plan may be necessary.
Planning is crucial not only at the holidays but throughout the year. Having a plan and being organized makes everything easier and more manageable. The key is to start early and don’t wait until December. This is where Christmas in July becomes useful thinking.
The following are some tips to help avoid stress during the holiday season. Make a schedule that includes all tasks you have to complete, how long you think each task will take, and when each task needs to be completed. This is why Santa makes a list and checks it twice.
- Start shopping early to reduce time wasted in long lines with early-bird hour sales
- To avoid long period of times wrapping, shop in stores where gift wrap is free
- Shop on-line while drinking your coffee in your pajamas
- Track your purchases in a notebook or in note section of your cell phone
- Prioritize your social events and don’t spread yourself too thin
- Use your computer for online postal mailing to avoid lines at the post office
- Instead of mailing gifts, order gifts on-line, and have gifts directly sent to gift recipient
- Practice relaxation and stretching to reduce stress
- Establish a spending limit and stick to it
Be realistic about how much you can do as nobody likes a cranky Santa. By following these tips, you will be as jolly as old Saint Nick.
Enjoy the holiday season with family and friends as it is the greatest gift you can give yourself. And remember, laugher is the best medicine for stress!
Happy Holidays!
by Judy Corbus | Nov 15, 2018
Photo source: UF/IFAS Northwest District
After an extended power outage, your refrigerator and freezer may develop unpleasant odors from spoiled food. To get rid of these odors, remove all food items and clean the inside, including drawers and bins, with a mild cleaning solution of dish soap and water. You also can use a solution of 2 tablespoons baking soda and 4 cups warm water. Strong cleansers may affect the taste of food or ice cubes or damage the interior finish. Rinse with a bleach solution of one tablespoon unscented chlorine bleach per gallon of water to sanitize. Lemon juice and water solutions are not strong enough to sanitize effectively. Leave the unit unplugged with the door open for 1-2 days to air out. Spray disinfectant around hinges, locks, and into any openings.
If odors persist, try one of these methods:
- Spread activated charcoal, clean cat litter, or baking soda on trays and place on refrigerator or freezer shelves. Activated charcoal is extra dry and absorbs odors more quickly than cooking-type charcoal. It is available at drug or pet supply stores. Run the appliance empty for 2-3 days. If the odor remains, replace with new charcoal and repeat.
- Place trays of freshly ground coffee on appliance shelves and close the door. Run the appliance empty for 2-3 days. If a slight coffee aroma remains, wash and rinse shelves and the aroma should dissipate.
- Pack each shelf with crumpled newspaper. Set a cup of water on the top shelf or sprinkle the newspaper with water. Allow appliance to run for approximately 5-6 days. While this method is time-consuming, it is effective in removing strong odors.
- Use a commercial product designed for refrigerator and freezer odor removal. These products are available at hardware, grocery, discount, and variety stores.
Once the odor is gone, rinse and dry the appliance. Don’t forget to clean gaskets with a mild cleaning solution and warm water; rinse and dry. Dirt and spills can prevent the gasket from sealing well, resulting in a loss of cold air and higher utility bills. Also, clean the coils and front grill with a brush or vacuum cleaner to remove dirt that can hinder air flow to the condenser.
Use an appliance thermometer to check the temperature of your refrigerator and freezer. The refrigerator should be between 33˚F and 40˚F and the freezer at 0 degrees or below.
If there is still an odor after trying these steps, it is possible meat or fish drippings have seeped into the insulation. An appliance service technician may need to remove the liner and replace the insulation or the appliance may need to be replaced.
Sources:
My Florida Home Book – University of Florida/IFAS Extension
Solving Odor Problems in Your Refrigerator or Freezer – University of Nebraska-Lincoln Cooperative Extension
When the Power Goes Off – Clemson Cooperative Extension
Cleaning the Fridge – North Carolina State University Cooperative Extension
