taking care of you: body, mind, spirit
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Taking Care of YouBody 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 between Stress & Lifestyle Behaviors
Program Goals
Improve participants’….1) ability to manage their
stress (life challenges)
2) health behaviors--including all dimensions: physical, mental, social, & spiritual
Iceberg of Health
You
at this moment
CultureEnvironment
Physical Health
Mental Social
Health Health
Spirit Health
Adapted from Wellness Workbook by John Travis & Regina Sara Ryan
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
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
Program Format
• 8 weekly sessions• One–hour sessions• Experiential in nature– Participants try out
strategies
• Discussion time• Mini-lectures with visuals
Pilot Program Evaluation
• 7 Regional Extension Specialists
• 18 classes taught over 1 yr
• 222 program completers
• 83% completion rate!!
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
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)
Health Promoting Lifestyle Profile II
• Nutrition• Physical activity• Stress management• Spiritual growth• Health responsibility• Social health
Stress Levels
Figure 1. Mean PSS scores across the three timepoints controlling for age differences between
program groups. Significant differences (p < .05) were found between the stress management
program and strength training program at across the three timpoints, at time 0, time 1 and time 2.
Health Promoting Lifestyle Behaviors
Figure 2. Mean scores on the HPLP II across the three timepoints controlling for age differences between the two program groups. Significant differences (p < .05) were found between the stress management program and strength training program at across the three timpoints and at time 0. No significant differences (p < .05) were found between the two program groups at time 1 or time 2.
Nutrition Behaviors
Figure 5. Mean scores on the Nutrition subscale of the HPLP II across the three timepoints controlling for age differences between the two program groups. Significant differences (p < .05) were found between the stress management program and strength training program across the three timepoints and at time 0. No significant differences (p < .05) were found between the two program groups at time 1 or time 2.
Physical Activity Behaviors
Figure 4. Mean scores on the Physical Activity subscale of the HPLP II across the three timepoints controlling for age differences between the two program groups. Significant differences (p < .05) were found between the stress management program and strength training program at time 0 and time time 1. No significant differences (p < .05) were found between the two program groups across the three timepoints or at time 2.
Health Responsibility Behaviors
Figure 3. Mean scores on the Health Responsibility subscale of the HPLP II across the three timepoints controlling for age differences between the two program groups. Significant differences (p < .05) were found between the stress management program and strength training program at across the three timpoints and at time 0. No significant differences (p < .05) were found between the two program groups at time 1 or time 2.
Spiritual Health Thoughts & Behaviors
Figure 8. Mean scores on the Spiritual Health subscale of the HPLP II across the three timepoints controlling for age differences between the two program groups. Significant differences (p < .05) were found between the stress management program and strength training program across the three timepoints and at time 0. No significant differences (p < .05) were found between the two program groups at time 1 or time 2.
Stress Management Behaviors
Figure 6. Mean scores on the Stress Management subscale of the HPLP II across the three timepoints controlling for age differences between the two program groups. Significant differences (p < .05) were found between the stress management program and strength training program across the three timepoints and at time 0. No significant differences (p < .05) were found between the two program groups at time 1 or time 2.
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…
Key Program Concepts & Strategies
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.
Group Sharing
How does stress affect you?
-Body sensations?Thoughts?
Feelings/emotions?
Respond versus
React
YOUé é é
Internal Stressors
External Stressors
ê ê ê
Stress Reaction
h h h hStress hormoneséblood pressureépulse rateê digestion
Stress Response
h h Slight response in stress hormones
Responding versus Reacting
Respond Awareness
ReactFight, Flight or Freeze
Adapted from Full Catastrophe Living by Kabat-Zinn
Reacting versus Responding Negative Ways of
Coping:Overworking
Overeating Alcohol Intake, Smoking Denial
CaffeineMonkey mind Sleep problemsZoning out with computer,
TV
Positive Ways of Coping:Seeing opportunities in life’s challengesNurturing yourself/self-carePhysical movementProblem solving
Breakdown:Health problemsWeight gainDepression/anxiety
Improved Health & Well-being:
Lessen risk of health problemsQuicker recovery from stressPositive moodCalmness
Adapted from Full Catastrophe Living by Kabat-Zinn
Physical Mental
Social Spirit
Culture
Environment
Group Sharing:
•Which dimension is a struggle? •What are ways you could invest in this dimension?
Say YES to YOU
Increasing Positive Emotions (Happiness)• Play• Identifying values• Joy list• Forgiveness• Appreciation/Gratitude Hope• Recasting
We grow old because we stop playing.
We don’t stop playing because we grow old.
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
feelings –Discovering new
opportunities
Adapted from Happiness & Health by Foster, Hicks & Seda
What is mindfulness? Doesn’t have to be this
Mindfulnessmeans paying attention in a particular way .
• On purpose,• In the present moment,• And non-judgementally
-Jon Kabat-Zinn
Monkey Mind
Becoming More Mindful/Aware
• Tuning into the breath
Your breathalways therebe aware of it
feel the sensations of it
Tuning in to your breath provides an
opportunity to center yourself.
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• Mindful Movement
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.
Mindful Eating….
Becoming More Mindful/Aware
• Tuning into the breath• Strategies for living in the
moment in everyday life• Awareness of thoughts
that stress us out
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
Thoughts
6o,000 thoughts/day
95% same ones day after day 80% of those are negative
AutomaticNegative
Thoughts
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.
With awareness
comes choice.
Respond versus
React
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
Time is a product of thoughtSimplify your life
Live more in the momentTake time each day just to be
Freeing Yourself from Time Stress
Adapted from Full Catastrophe Living by Kabat-Zinn
We are human beings not human doings.
-Jon Kabat-Zinn
Inner peace exists
outside of time.
All is well…..
One small step can make a difference.
PRACTICE…
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
[email protected]– http://extension.missouri.edu/takingca
re
Contact Info:
Linda Rellergert, MS Regional Health Education
Molly Vetter-Smith, PhD, MPH, RD
State Health Education Specialist