Coaching Corner: Slowing down

Do you ever find yourself running from one thing to the next? Do you feel like you are just rushing through life? We live in a pretty quick moving world. We want fast internet, fast cars and often times find ourselves settling for fast food as we rush from one thing to the next.
This rushing has a bigger impact on our lives than we think. When we rush, we miss out on the beauty, function, and adventure around us. When we grab quick food and eat on the go, we miss out on the opportunity to taste our food. To give our working bodies the best fuel it needs to function well. When we rush through life we miss out on interactions we could have had, witnessing the scenery and views changing.

I am naturally a fast walker. People frequently comment on how fast I move down the hallways at H3. In an effort to slow down and relax, I started walking a .9 mile loop around my neighborhood in the morning. The goal was to walk slow and walk like I have nowhere to go or nothing I’m late for. It has been an amazing way to start the day! When I slow down my body, my mind slows down too. I have more clarity on what is going on in my life. I use this time to set my intensions for the day.

I caught myself one morning while out on my walk, pushing the pace. I started late and was trying to rush so that I would not be late for work. And just like my steps, my thoughts became rushed and anxious. Once I was aware of this connection and slowed down, I was amazed that the anxiety went away as well. Controlling our anxious and hurried minds could be as easy as slowing down out pace.

How can you slow down today?

Can you take a walk outside, and here is the key, not for exercise?

Can you say “no” to something?

Can you take an extra moment to let someone in, in traffic?

Can you take time to pack a meal at home before heading out for your day?

What is one thing you can do to engage with the world around you?

Wish you could throw a temper tantrum?

How did we get so good at hiding our feelings?  Is it something we learned over time because certain displays of emotion are “socially unacceptable”? You could consider my household a science lab for emotional display right now, with a 2-month old, a 14-month old, a 3-year-old you can imagine…throw in a work-a-holic Dad and Mom still coming off the pregnancy-hormone wave, and the show is on! 

My youngest is in that happy, smiling, laughing, cooing stage that brings a tear to my eye every single time I look at his face.  It’s such a genuine display of happiness that you never ever want to forget it.  Next to him, the 14-month old is in an almost constant state of frustration because she can’t quite say everything she wants to just yet, but she wants to tell you so badly!  Which translates to… whining.  Add the 3-year-old’s dance between asserting herself and gaining your approval and its one big ball of fun.  But when you step back and look again, you know that their emotions are so raw, and so honest.  There is NO question what they are feeling in the moment. 



It may not be socially acceptable for a grown person to throw a tantrum, but you know what, it’s got to be healthier than stuffing our feelings and carrying them around with us forever.  Keeping our emotions bottled up inside causes a stress on the body that is simply not healthy. It is hard for us to understand the role stress plays on our health because we can’t see it in plain sight, and we often don’t give credit where credit is due.  Check out this brief article from Mayo Clinic for a list of effects stress has on our body, feelings and behavior.

So today, whether you need a good cry, a foot-stomping, hair-pulling tantrum, or even just an uncontrollable bout of floor-rolling laughter, give yourself permission to do just that (you may want to shut your office door first). I guarantee it will be healthier for you than bottling it up inside.

A Moment Of Peace From Hawaii

Aloha, from Hilton Head. Yes, I am back to the grind (if you call living on Hilton Head and working at H3 the grind). As I mentioned in my last blog, the best thing about returning from vacation is the knowing that I am coming home to a beautiful place and a job I enjoy. I promise that this is the last time I will talk about my trip, but I had to share one more amazing experience that we had with you. On our last day in Maui, we wanted to keep it simple—nothing too strenuous because we were facing the long trip home that evening. So we consulted our excellent guide book, Maui Revealed, for some ideas.

 

We decided to take a drive along the scenic northwest coast of Maui. The road was described as narrow and windy and we were cautioned to drive slowly and keep our eyes on the road (difficult to do with the incredibly beautiful scenery). Well, we soon found out that narrow meant REALLY narrow, in fact one lane in many places, with one stretch of road being one lane for a whole 1.5 miles. Not only was it narrow, there were many sections without guardrails and sheer cliffs only a few feet away from our tires. The picture below gives you pretty good idea of what road was like.

[caption id="attachment_7465" align="alignright" width="420" caption="Kahekili Road"][/caption]

I can tell you that there were times my heart rate was as high as it gets during a vigorous cardio workout. Having said that, when we had the chance to pull off the road, and take in the views on solid ground, it provided one of the most relaxing and calming moments of our time on Hawaii.

Sometimes when things get hectic and the stressors of life begin to pile up, it’s good to take a mental break, stop, close your eyes, and think about something pleasant or calming. It doesn’t make the stress go away but it might help put it in perspective—or least create a temporary reprieve. Here is the picture I am going to see in my mind’s eye the next time I need to take that mental break.

Self-Care and Love

SELF. This is one of our foundational components here at Hilton Head Health. It stands for:  Stress management, Longevity, Empowerment, Fulfillment.

Think SELF-esteem, SELF-care, SELF-love… and remember that none of these things equate to selfish.  Loving and caring for yourself allows you to better care for and love those around you.  The investment in SELF insures that we are offering our best selves to the world. It means being able to show up for your life in a better way.

Wellcoaches defines self-care as a way of living that incorporates behaviors that enable one to maintain personal health and balance, replenish energy and motivation, and grow as a person.

This is an important and often overlooked component to living a healthy, balanced life. Our culture teaches us that we are successful only if we are always busy and on the move. Those seen as successful are often times the ones you look at and wonder when/if they ever sleep.

“Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.”

This is a great quote by businessman Herman Cain, but it can be applied beyond the realm of work and our lives. We will be successful if we have love and positivity around us, and invest in our health. It changes our mood as well as how we react to the world and events in our life. All of this comes down to how we take care of ourselves. Know that you are worth the care. So go ahead and follow the steps below for setting up a self-care plan and set yourself up for success by being at your best.

Creating a self-care plan

The best way to start a self-care plan is to take an inventory of those actions or things we can do to bring peace and harmony to our lives. Take a few minutes to sit down and write out your ideal day. If you could take one full day to yourself to do the things you enjoy doing or know are good for you, what would you do? Make a list. Below you will find an outline of your day. Fill in self-care options for each time.

Some examples of self-care activities include: organizing your space, taking a bath, watching the sunrise/sunset, listening to music, drinking sparkling water, practicing 10 minutes of yoga, quiet time, getting a pedicure, reading a book for pleasure, exercising, journaling, eating a healthy meal, getting a massage, going for a walk or reading the newspaper. This is the fun part, you get to list all the things that you enjoy and build you up.

• Wake up time


• Morning self-care activities


• Breakfast


• Early afternoon self-care activities


• Lunch


• Late afternoon self-care activities


• Dinner


• Evening self-care activities


• Bedtime


• Anything additional *

Keep this list close by your computer, next to your bed or on the fridge. Whenever you have a few moments to yourself or are having a difficult day, turn to this list. Pick one of the activities that you have time for. There are always options; taking just a few moments to put yourself in a better place can have a huge impact on your day!

*Adapted from article by Jenny Sansouci

Count Your Blessings

Do you tend to focus more on what isn’t working in your life than on what is working?  If so, a dose of gratitude may be just what the doctor ordered.  Studies have shown that grateful people take better care of themselves and engage in more protective health behaviors:  regular exercise, healthy diet, and regular physical examinations.  Grateful people tend to be more optimistic, and optimism boosts the immune system.  People who keep gratitude journals exercise more regularly, report fewer physical symptoms, feel better about their lives as a whole, and maintain greater optimism about the future.

To cultivate gratitude …

• Keep a daily gratitude journal.  List 3-5 things for which you are grateful.  You can write at the beginning or end of the day, or even add to your list throughout the day.


• Make a list of the benefits in your life and ask “to what extent do I take these things for granted?” 


• Use reminders.  Post lists of your blessings around your house, office, or even in your car.  Set your computer or phone to beep once or twice a day, to prompt you to stop and count your blessings. 

What is going well in your life?

Hilton Head Comedy Club: A Healthy Hit

By: Jeff, H3 Program Intern

Thursday night’s about to strike, what to do!?  We can head to bed after a long hard day of exercise and engaging lectures at Hilton Head Health or hit the streets for a night out on the island. Regardless of how busy our guest’s days are it’s always fun to have an outing with the entire H3 family.

Since Fit Week 2009, we have added an every week adventure to the schedule, the notorious Hilton Head Comedy Club.  The club is owned and operated by John Biddle and Michael Paskevich and has given our guests the opportunity to experience Las Vegas comedic talent week in and week out.  Each week a different comic comes to town to provide a few laughs, and the talent these two gentlemen bring in is among the best.  To say the least, the outing has been nothing short of another healthy hit!

[caption id="attachment_1058" align="aligncenter" width="300" caption="Last week's BONK Show at Hilton Head Comedy Club"][/caption]

 

A Healthy hit, how so you ask?  Well, if we get to really thinking about it, laugh out loud fun supplies far more benefits to our minds and bodies than we may be aware.  Check out our 4 – 3 – 2 – 1 countdown:

 

 Physical Health Benefits:

1.  Boosts Immunity.  Increases immune cells and decreases our stress hormones.

2.  Decreases Pain.  Laughter triggers endorphins they may temporarily relieve pain.

3.  Guards Against Heart Disease.  Improves our blood vessel functioning while increasing blood flow.

4.  Muscle Relaxation.  One solid bout of laughter relieves tension and stress for up to 45 minutes.

 

Mental Health Benefits:

1.  Alleviates Anxiety and Fear.  When you laugh there’s no way to feel sad, angry, or scared!

2.  Elevates Mood.  Who doesn’t feel splendid when they are laughing?

3.  Reduces Unnecessary Stress.  An opportunity to relax, allows us to focus and be in the moment.

 

Social Health Benefits:

1.  Enhances relationships and group connections.  Keeps them fresh and exciting, creates an emotional sharing effect.

2.  Does away with conflict.  Lets us stop judging, criticisms and doubts fly out the window. 

 

Number one:

1.  Laughter is versatile and contagious.   No matter what’s going on in our lives a simple smile goes a long way.  Plus it's fun, free, and easy to execute!

 

Alright guys, so there’s the 4 – 3 – 2 – 1 when it comes to healthy humor. I encourage ya’ll to attend the Hilton Head Comedy Club when you make the trek down here. Guests week after week have enjoyed the top notch entertainment, and hey who knew a night at the club could provide so many benefits?

Let me just leave y’all with one more fun fact about laughing… In a study done by Vanderbilt University, they found adults burn an average of 1.3 calories per minute. Looks like it’s time to laugh it up!

 

For more information about the Hilton Head Comedy Club go to:

http://hiltonheadcomedyclub.com/

 

 

 

Reference:

“Laughter is the Best Medicine” Melinda Smith, M.A., Gina Kemp, M.A., and Jeanne Segal, Ph.D., May 2009, http://helpguide.org/life/humor_laughter_health.htm

Get past the hump!

2 days remaining until the weekend…but who’s counting!?  If you are like me, you may need a bit of stress relief in your life.  A little relaxation…

The hustle and bustle of work and life has finally caught up to me – and I feel at wits end!  Instead of pulling my hair out – which is what I feel like doing – or running straight to the freezer for a scoop (or 3) of ice cream – I am going to practice a few helpful coping strategies I learned here at H3.

 

-          Jot it down.  Start a ‘stress journal’ and spend 10 – 15 minutes writing about stressful events and how they made you feel.  This will help you not only get it out – but also pin point where your stress is coming from.

-          Laugh, cry, and scream!  A healthy way to relieve stress is to simply let it all out.  If you don’t have a friend or family member you feel comfortable sharing with, find a local counselor or professional.

-          Do something you love.  Find a hobby, volunteer, or spend time with friends and family.  You may feel overwhelmed at the thought of adding another item to your task list, but these may help take your mind off what’s stressing you.

-          Meditate or pray.  A great way to focus and relax your racing mind! 

-          Sweat it out.  Regular exercise is a GREAT way to manage stress.  Try exercises like kick-boxing (which actually let you fight out your aggression) or calming exercises like yoga or tai-chi.  Get those endorphins pumping!

-          Try these relaxation techniques.  Performing Progressive Muscle Relaxation will help relieve muscle tension.  You can perform this exercise either sitting or lying down.

-          Just Breathe…  Chest breathing is often associated with chronic stress and tension – you know, the short rapid breaths.  Try breathing from your abdomen – which helps regulate your heart rate and reduce the anxious feeling.

-          Treat yourself to a massage.  No explanation needed for this one ;)

 

Now that you are equipped with the best coping methods around – don’t worry – only 2 more days!    

A joke a day keeps the doctor away...

Laughter has health benefits…no joke!  Take a look at a few of the benefits --- and then get your laugh on with a few ‘healthy’ jokes.

Short – Term Benefits

Not only do a few giggles release the tension and stress, but actually stimulate physical changes in your body.

-          Stimulate your organs.  Laughter increases your oxygen intake, stimulates your heart, lungs and muscles.  End result: releases feel-good endorphins from your brain.

-          Activate and release your stress response.  By laughing – you actually increase your heart rate and blood pressure giving you a relaxed feeling.

-          Soothe tension and stomachaches.    Laughter can also ease digestion and stimulate circulation, which helps reduce the physical feeling of stress.

Long – Term Benefits

-          Improve your immune system.  Positive thoughts activate responses that actually help fight stress and potentially more-serious illnesses. 

-          Relieve pain.  Laughter actually causes your body to produce natural painkillers.  Say good-bye to tension headaches!

-          Increase personal satisfaction.  Laughter can make a negative situation a little bit easier.  Turn that frown upside down!

 

Try these jokes on your family and friends -- I’m sure you will get a good laugh!

Q:  Why couldn't the sesame seed leave the gambling casino?

A:  Because he was on a roll.

 

Q: What did the mayonnaise say to the refrigerator?

A: Close the door, I’m dressing!

 

Q: What's the worst thing about being an octopus?

A: Washing your hands before dinner.

 



 

 

 

 

 

 

 

 

*Source:  Mayoclinic.com