taking care of you: body, mind, spirit

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.

Time to celebrate

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

vettersmithm@missouri.edu– http://extension.missouri.edu/takingca

re

Contact Info:

Linda Rellergert, MS Regional Health Education

Specialistrellergertl@missouri.edu

Molly Vetter-Smith, PhD, MPH, RD

State Health Education Specialist

vettersmithm@missouri.edu