Woo and Small Talk Can Improve Your Life

Brief, pleasant exchanges with people will enhance your mood and elevate your sense of well-being

How Woo and Small Talk Can Improve Your Life

“There are no strangers here, only friends I haven’t met yet.” WB Yeats

By D.S. Mitchell

I Have a Friend

My friend Dave was blessed with an abundance of WOO. People endowed with WOO enjoy the process of connecting with new people, and in turn helping people connect with one another. WOO is an acronym for Winning Others Over. My friend gets all happy faced when he meets someone new and makes a connection with them.  He loves the challenge of breaking the ice and starting a conversation with anybody, anywhere, at seemingly any time; whether its the guy next to us at the ball game or the plumber fixing our clogged drain. Dave needs to make that human connection. I, on the other hand, am not so inclined, but after 40 years of friendship, Dave has taught me a few things about meeting new people and actually enjoying the benefits of small talk.

Not So Social

Don’t get me wrong; I’m definitely not shy, but I am an only child, raised by older parents; and sometimes considered “quiet.” I tend to hold back, getting a measure  or ‘feel’ of the situation; waiting for someone else to initiate the conversation. As I have learned from Dave, that is unacceptable in the world of WOO. In fact, it’s taken time, but Dave has proven to me over and over again; that a brief conversation with someone unknown to me or barely known to me, can boost my energy level, enhance my mood, and keep me smiling for hours. Small talk, he swears  contributes to a sense of community-a sense of belonging, a sense of well-being, and most importantly it gives us a sense of connection to the world around us-it proves we are alive and functioning.

Maximizing the Benefits

“People like you a lot more than you think they do,” Dave tells me.  “Maybe so, maybe not,” I say with a pout. “Keep talking,” being his primary advice, “talk to anybody within the sound of your voice,” he laughs. “We all have that little negative voice in our head, telling us to hide in the corner, but don’t do it! You’ve got WOO just decide to use it,” he encourages me.

Ahead of the Scientists

As it turns out, Dave may be way ahead of the science. I have read, only recently, that conversing with a wide variety of people as often as you can will maximize your happiness. Really? How so, I ask. According to recent studies, scientists have learned that chatting with co-workers, the barista at Starbucks, the Uber driver, a fellow dog walker, the person ahead of you at the pharmacy, can maximize those benefits of improved mood, and zest for life, I mentioned earlier.

Brevity Embraced

The word is out, there is a hell of a lot of benefit from multiple brief conversations during the day. Stopping to tell your neighbor about your poor tomato crop, or bringing up last night’s Trailblazer game with your mail carrier can, according to new theory, be part of what makes us thrive. Those seemingly insignificant daily encounters apparently provide important psychological and physical benefits. So, it sounds pretty easy, no long night deep dives into our psyche with our best bud, but rather multiple daily interactions of reaching out and sharing tiny moments of human contact is basic to human happiness.

Small Talk

David loves the challenge of meeting new people and has devised numerous devices to initiate small talk. I truly believe he  could walk into any gathering and feel at ease engaging with anyone in the crowd whether that’s Joe Biden or the college kid down the street. He just knows what to do or say, and he brings a visible energy to his interactions. He’s a practitioner of the old adage, “There are no strangers, only friends I haven’t met yet.” (William Butler Yeats)

Lessons He’s Taught Me

Lesson #1 You’re circling the punch bowl at your neighbor’s 25th anniversary party and you spot someone you want to engage with. The fact that you are both at the party gives you obvious background  information. So you might ask your target, “Are you friend or family?” Or, “How do you know the happy couple?” “I don’t think we’ve met. I’m Dar.”

Lesson #2 If you notice someone wearing a gorgeous outfit or a striking piece of jewelry tell them how much you like the item. Don’t be surprised if your compliment elicits the story of how they came into possession of said item(s). People love talking to people that approve of them in some way.

Lesson #3 Conversational land mines are everywhere so stay away from the big 4; religion, politics, work, and relationship status. Imagine yourself at a college mixer, try something like, “What do you do for fun when you’re not studying?”

Lesson #4 Don’t short change people conversationally. If someone asks how its going, don’t limit your response to one or two words, but instead give them a thread, that if they want to continue to chat, they have some material to work with. You might say, “I’m doing great. I’m volunteering at Habitat for Humanity and it just gives me an awesome sense of pride. Every day I wake up invigorated. How about you?”

Lesson #5 Sometimes, the conversation simply dries up, but exiting the conversation with grace may seem more difficult than it truly is. The best escape technique, according to Dave, is to introduce the person you’ve been speaking with to someone new, and then excuse yourself, “to find our hostess.”

Conclusion

You don’t need to fully embrace Woo to benefit from many of its practices. Brief, pleasant exchanges with people you don’t know or barely know can enhance happiness, mood, energy, and overall satisfaction with life.  A willingness to meet new people (no matter how briefly) and engage in some small conversation is guaranteed to improve both your physical and mental health. So, go ahead, I give you permission to initiate a conversation in the check out line at Walmart. As an older adult female I suggest that you initiate conversations with women with small dogs or small children. I’m not suggesting anything other than you don’t want to give a strange guy the wrong idea. Other than that grandmotherly caution; socialize away.

Take a Fresh Look at Isometrics

Take a Fresh Look at Isometrics

Isometric exercises are easy and show quick results.

A Fresh Look at Isometrics

By D. S. Mitchell

Testing the 30-Minute Rule

Health experts agree that to stay healthy we need at least 30 minutes of daily exercise; but getting that 30 minutes of exercise everyday seems an impossible challenge. Somehow the minutes and hours slip away, and we never commit to adding that 30-minute “health” block to our schedule. However, recent studies are telling us that the ‘30-minute rule’ isn’t hard and fast. In fact, experts are now realizing it is okay to sprinkle activity regularly throughout the day, even in one-minute increments. You heard it here; it is possible for you to get the same blood pressure, cholesterol and waistline benefits as people who exercise more vigorously in longer more structured intervals. The secret behind this is isometric exercise.

All About Muscle Contraction

Isometric exercise is a type of strength training in which the joint angle and muscle length do not change during contraction. Isometrics are done in static positions. In the process, you tense your muscles but don’t actually move. In such positions the muscle fibers are activated, but since these are equal forces against each other, there is no movement. Imagine putting palm to palm and pressing against each other as hard as possible for 10 seconds and then release. Just remember to squeeze it–hard. Since you are not relying on movement to fatigue your muscles you need to squeeze hard, which just means you tighten your muscles as tight as you can and then hold. And don’t forget to breathe. Breathe from the lower belly.

Proven Benefits

Isometrics strengthen and condition muscles, improve control over our bodies (bowel, bladder, breathing), improves body posture and spine alignment, helps prevent injury, improves bone density and strength, increases resistance and endurance, can be done anywhere at any time, no equipment needed, keeps body posture straight and erect and can be done by young and old.

Try it Yourself With These Quick Exercises

1.) While sitting around watching TV or during a work break: Keep a tennis ball next to your favorite chair or in your desk. At least twice a day, grab a ball and squeeze tightly for at least five seconds then release slowly. Repeat 10 to 15 times with each hand.

2.) While standing in line at the bank or the grocery store: A full body exercise can take your mind off the wait. Begin by tensing your butt 10 times. Tighten your stomach muscles, hold for five seconds, then release slowly. Stretch your arms downward behind you and squeeze your triceps 10 times. Rise up on your toes and squeeze your calves 10 times.

3.) While you’re brushing your teeth in the morning and evening try this: As you age your balance deteriorates. To reverse that natural loss stand on one foot for 60 seconds and tense your butt and upper thighs, then switch legs. When that becomes easy, try balancing while lifting your leg to the side and hold for 60 seconds.

4.) If your job is tying you to a desk it is endangering your life: You have probably heard, “Sitting is the new smoking,” sitting is hazardous to your health. If your job has you doing a lot of desk time change your usual chair for a stability ball for 20-30 minute periods throughout the day. A stability ball builds core strength and is recommended for reducing back pain. Don’t forget to get up and walk around every half hour.

5.) While the spaghetti is cooking: Place hands on the wall, shoulders wide apart. Lean into the wall, supporting your body on your toes, and keep your palms on the wall. Push as hard as you can. Keep pushing with the same force for 15 seconds. Relax. Repeat at least 5 times.

6.) While the coffee perks: Try to do a light stretch each morning. Stand at arm’s length from the wall and place one foot behind the other, keeping heels down and knees straight. Lean toward the wall and place one foot behind the other, keeping heels down and knees straight. Lean toward the wall, bracing with your arms. Bend your forward leg to stretch the calf of your back leg. Hold for thirty seconds and then switch legs. *Plantar Fasciitis is a common complaint and it can be prevented by keeping your calves and Achilles tendons from getting tight.

7.) When standing up: Every time you stand up from or sit down in a chair use just your legs. Do this 10 times a day and you can congratulate yourself for doing 10 squats. If you need to use one hand at first to steady yourself you can do that initially.

8.) If you are sitting at a red light: Counter gravity’s effects on bowel and bladder by tightening your pelvic floor muscles. Just pretend you have to pee and are “holding it.” Hold for a count of 10, then release for a count of 10.

9.) While watching season six of Breaking Bad or your personal Netflix marathon lie on your side and do three sets of 15 leg lifts, then three sets of leg circles. Then switch sides.

10.) Wall sit: Stand with your back against the wall. Flex your knees and lower your body as you would while squatting. Hold position 5-7 seconds and then release. Repeat 10 times, increasing the hold time gradually. Make sure your back remains flush against the wall at all times.

Although the above 10 suggestions are quick and easy exercises be sure to strive for a combination of isotonic and isometric exercises. Isotonic exercises include squats and stair climbing. Exercise should be fun. Include a weekly bike ride, roller skate at your local rink, take a hike, play a round of golf, hit the pool, or just take a walk.

The choice is yours. Choose to be healthy.

 

 

12 EZ Tips To Lose 20 Pounds in Three Months

12 Tips To Lose 20 Pounds in 3 Months

Take a few minutes and review 12 tips to help you lose 20 lbs in 3 months

12 EZ Tips To Lose 20 Pounds By Christmas

No Dieting Required, Just Wokeness

 

By D. S. Mitchell

Out of the File

I’m always cutting out articles or writing down tips I hear about weight loss, with the hope that I will eventually put one or two of the tips to some valuable use. LOL. Anyway, as I was cleaning out a storage box I found a file labeled “Weight Loss Tricks”.  I took  a few minutes and sorted through the notes, clippings, and articles in the file.  After sifting through at least 10 years of information I came away with a dozen super suggestions to help us drop 20 pounds by Christmas. I am writing this tips list on September 10, 2023. That’s 106 days, give or take, approximately 3 and 1/2 months, or 14 weeks. No matter how you look at it, the following suggestions should help you to lose an easy 1.5 pounds a week with just about zero effort. Several of the tips you’ve heard before, but the trick here is to wake up, pay attention to what you are putting in your mouth. I call it “woked” eating. Easy Peasy. Let’s get started.

Sit Down When You Eat  

This information has been confirmed in study after study, for at least the last two decades. People eat an incredible 5 times more when they are standing or on the go, such as eating in the car. Your brain does not register food you eat while moving. So, folks take a few minutes to sit down and engage with your food. Sitting down will allow you to be more conscious of flavor and aroma and the slow down will allow you time to experience the sensation of fullness.

Cut Out the Booze

I suggest you stop drinking anything but unsweetened coffee or tea, or water (flavored is fine). Quite seriously, alcohol can add a whole lot of sneaky calories. I call it the 5:00 o’clock sabotage. Stay clear of the sugary girlie cocktails. Here’s where size does matter, stick to the standard serving sizes: 12 oz for beer, 5 oz for wine and 1.5 oz for hard liquor.  No more than two drinks two times a week! Otherwise you are going to undermine your other valiant efforts.

Take a Walk, Take a Breath

The last thing you need when you are working on yourself (your weight loss in this case), is a whole lot of stress. Take it easy. Take those long slow breaths, drop that load you are carrying and “just breathe”. One of the things that let’s me drop the stress and take those deep relaxing breaths is to take a walk. Wow. Walking is your best friend, whether trying to lose weight or relieve the stress, take a hike; or at least a stroll around the neighborhood. Smile and greet other walkers. There is a real community out there, get off the couch and join the sneakers crowd. Smiling makes you feel good. The calorie burn is dependent on you; speed and distance the basic determinant. The average person burns somewhere between  200 and 350 calories per hour at a moderate pace. At an easy pace that’s about 3 miles an hour. To lose one pound, you need to cut 3,500 calories. If you want to lose one pound a week divide 3,500 calories by seven to get 500; that means you need to cut 500 calories a day overall.  If you walk for an hour, 5 days a week, you will burn  1,000 to 1,800 calories.  If you are like me, you knew all that, but had forgotten it.

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Simplify Your Way to Wellness

Simplify Your Way to Wellness

Reduce stress and improve life

Simplify Your Way to Wellness

Getting rid of things taking up too much space in your home and mind and you will regain calm and improve your health

By D. S. Mitchell

I was flipping through a four-year-old Prevention magazine waiting for my name to be called at the women’s clinic when an article caught my eye. I’m a retired RN and I love finding articles about health and wellness, and tips on how to improve everyday life that I can pass on to my Calamity News readers.

According to this 2019 article by Kate Rockwood, more than half of the country’s population felt “lonely” and “40%” were more anxious than the previous year.  Wow, I thought to myself, this is all pre-COVID-19 information. I can only imagine what the loneliness statistics are today, off the charts, I’m sure.

Ms. Rockwood tells the reader that mental states such as anxiety and loneliness can affect us physically as well. Anxiety and loneliness can increase cortisol levels. Elevated cortisol levels have been linked to an increased risk for heart disease, type 2 diabetes, and obesity.

Outside of seeing a therapist, she suggests the following.

Get Busy.  Smart Phones, Zoom,  PC’s and other technologies are great, but such technologies cannot replace in person interaction. Join a garden club, a book club, or volunteer. Volunteering 2 hours a week results in decreased loneliness and social isolation. Check out volunteermatch.org for local opportunities that fit your interests and skill set. Set a regular lunch date with an old friend. Touch, hug.

Organize Anxiety. To keep “worries” under control start by jotting down specific worries that are stuck on repeat. Then set a specific time to focus on that list of “worries”.  This little trick can help keep those “worries” from hijacking your brain at unwanted times. When the scheduled time to focus on the “worry” list comes around it is possible that the worries are no longer an issue.

Sweat Shop. We all know that physical exercise is important for good physical health, more and more evidence support the notion that physical exercise is good for mental health as well. Thirty minutes of walking can equal the effect of medication or psychotherapy at lifting mild to moderate symptoms of depression.

Clearing the Environment. Environmental disorder can seriously increase our stress level. Studies have linked cluttered environments to decreased self-control and increased anxiety. Pros suggest that you do not try to tackle the whole house at once. Start with one messy area of your home. Snap a before picture. Set the timer for 20-30 minutes. Begin straightening and cleaning. I find it best to start in one corner and just work my way around the room. When the timer dings force yourself to stop for at least 10 minutes, or the whole day if you feel like it. It is imperative to swap open ended cleaning sessions for a specific time window. It is far less overwhelming. Comparing the before photo to the post cleaning picture is solid proof that a little effort can make big dents in seemingly overwhelming projects.

Move Things Around. Want to lose a few pounds, take on a kitchen redo. Hide the cookie jar and bring out a bowl of fruit for your table’s center piece. In your panty move healthy staples like nuts, quinoa, to the front of eye level shelves and put unhealthier snacks and sweets on the top shelf where they are harder to see or reach.

Return to a Former Passion. Re-engaging with an activity you once loved-a sport, an instrument, a hobby-can bring you fun and and new people into your life.

Change it Up. Consider pursuing that sport or hobby in a more social way. An example could be, you as a life long gardener, take a neighbor under your wing and teach her the joys of working in the garden.

Reconnect.  Do you find yourself reminiscing about old friends? If you do, it  may be time to reach out to them (social media is a great resource) and attempt to reconnect. Sometimes it will be like you never had a disconnect, in other instances there will be no re-blossoming of the relationship, but you made the effort and that’s the important part.

I hope you found a couple of tips to help undo the side effects of stress in your life.

Beat The Heat By Looking Cool

How to Beat the Heat by Looking Cool

This has been one hot summer and its only half over. Stay cool. Stay happy.

Look Cool And Beat The Heat

By Anna Hessel

In these “dog days” of August during this nationwide heatwave, it’s hard to not look wilted. The state of Arizona has had over a month of 110 degree days. So how to stay looking attractive and well groomed during humidity and extremely hot temperatures? Here are some helpful hints and tips:

  1. Stay hydrated. Drink liquids, especially water, and minimize alcohol, which is drying, and caffeine, either in energy drinks, colas, or coffee, since it rushes fluids through and out of your body.
  2. Use a clarifying shampoo, don’t over condition hair, and use a light volumizing mousse. Carry dry shampoo in your bag for touch ups.
  3. Use a toner before applying base or foundation.
  4. Use powder lightly to set make up, and consider a setting spray or perfecting primer base under foundation, etc.
  5. Use water proof mascara and liners on your eyes, and keep shadow simple to avoid creasing.
  6. Use moisturizing lip balm, lipstick, or gloss.
  7. Less is more when it comes to accessories in the summer months. Metal jewelry can get hot and uncomfortable against the skin. Putting metal jewelry in the fridge before putting it on, however, can help cool you down, especially bracelets or necklaces.
  8. Keeping toners, lotions, lipsticks, and sunburn creams in the refrigerator area is a great way to feel cooler and avoid products melting.
  9. Remember to wear sunscreen. A BB or CC cream with SPF is a great alternative to a heavy foundation or concealer during these dog days of August.
  10. Reapply deodorant/antiperspirant often – carry a small or travel size in your purse or pocket to make keeping up easier.
  11. Choose light airy fragrances – try all over body sprays.
  12. Moisturizing is important. Avoid ones with heavy oils, particularly mineral oil, but opt for a gel or water based lotion. Moisturizers should help maintain water content of your skin, not make you feel sticky.
  13. Wear loose but not baggy clothes that flow away from the body. Cotton, linen, and sheer fabrics in light colors are best to beat the heat. Materials made to wick away water can help keep sweating wetting to a minimum.
  14. Wear sandals or flip flops to avoid wearing socks. Of course, never ever wear socks with sandals – that’s not an attractive look on anyone, including grandpa.
  15. Heavy large totes and purses can weigh you down in the heat, as can cross body bags, which could block heat from escaping where they rest against the skin. Choose smaller options when you can.
  16. A dip in the pool or some aqua-cize is a great way to exercise during the high heat.
  17. You are what you eat and in summer salads, fruits and lighter fare will keep you full and refreshed.
  18. Avoid staying in a wet swimsuit en route home from the pool – or any where for that matter-it can be detrimental to your intimate health.
  19. We all now know the dangers of talc in powders but corn starch or baking soda can be used to stay fresh.
  20. Baking soda baths and moisturizing bubble baths in moderation go a long way to staying refreshed.
  21. Increase your daily shower or bathing to more often, just blotting dry enough to not drip on the floor. Nothing feels better than clean skin. But keep the water temperature to lukewarm or tepid – all cold water might send your body into warm up mode.
  22. Try a refreshing gel mask – watermelon is my favorite. Use an eye mask from the freezer also. I actually have gel filled plastic eye rounds with a watermelon motif on them for tired peepers.
  23. Make your own beauty scrubs and masks. Recipes can be found online and at the end of this article.
  24. Attractive hats can be worn to shade from the sun.
  25. Carry a cold washcloth in a ziplock bag to cool down your neck and wrists.
  26. Remember that heat opens pores, so astringents, deodorants, and perfumes can sting and burn when applied, so use caution.

Recipes for easy homemade skin care products:

Exfoliating scrub for dry, crepe skin or cellulite: mix equal parts sugar, table salt with enough olive oil to create a firm grainy texture that is still loose enough to rub over skin. Great for feet, hands, and lips also. Keep in the refrigerator.

Moisturizing face mask: mash an avocado with a small amount of olive oil or water. This can also be done with an over ripe banana, no need for oil or water in that case. Leave on for ten to twenty minutes, and rinse with cool water.

Outdated yogurt makes a great facemask but please not too outdated – do not use if it smells rancid or otherwise off. Apply to the face, avoiding the lips and eye area. Rinse off after ten to fifteen minutes.

In addition to enhancing drinking water, cucumber, lemons, limes, and orange juice are great additions to bathwater or for a refreshing face rinse, added to water.

The age old boobs in ice water trick, women of a certain age can attest to, still applies. Soak them for as long as you can, about three to five minutes.

Cucumber slices on the eyes while laying down still depuff and cool off.

Stay refreshed and be fabulous all summer long…look cool, be cool.

What Would You Do With An Extra Hour A Day?

What If You Were Given An Extra Hour Per Day?

5 Time Management Skills To Help You Be More Productive in less time

What Would You Do With An Extra Hour A Day?

Seriously, if you had an extra hour each day, how would you use that time?

5 Time Management Skills To Do Just That

By D. S. Mitchell

A friend and I were having lunch when she looked at me, and asked, “What would you do if you were given an extra hour a day? My first thought was, sleep; but I realized she was looking for a well-thought out response, not my first flippant thought.

“Wow. That’s deep,” I said.

“365 hours a year,” she emphasized, “That’s like another 15 days plus, a year; a two week vacation.”

I started adding fast in my head, “Over ten years, that’s like 150 extra days. Could that be possible? That’s like five months. Over 20 years that’s an extra ten plus months. Damn near a year,” I volunteered.

“Compounding is an amazing thing,” she giggled, “It’s the cumulative effect of just one hour, multiplied day after day, month after month, year after year.”

“Unfortunately, I’m afraid, I’d end up wasting most of it,” I forecast.

“I doubt it, I think you would find lots of worthwhile projects.”

I looked at my friend and laughed before saying, “Since there is no magic extra hour per day, I guess I won’t be challenged.”

“The reason I brought up the imaginary extra hour a day was that very reason, all my wasted hours.”

“You’re so organized. I can’t imagine you wasting a lot of time,” I objected.

“You are my friend, so your expectations are suspect,” she laughed.

“Okay. Your point?”

“I’ve been taking a time management course on line. What I’ve learned already is changing my life, making me more productive, with seemingly less effort. Giving me that extra hour every day.”

“Really?”

“Yes, absolutely.”

“Tell me,” I asked, curious, “so I don’t have to take the class,” I joked.

“Okay, I can do that. I’ve learned that no matter what you do, time management is really important. Here’s the basic 5 time management tips I’ve learned.”

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Let’s Move It!

Let’s Move It!

Time to get moving. Sitting is the new smoking.

Let’s Move It

D. S. Mitchell

 

Sedentary and Overweight

Our society is becoming more sedentary and overweight. Many of us spend hours behind a desk at our jobs.  We drive our cars to the fast food drive thru, never even getting out of our cars.  We use our computers to shop, without ever leaving the house.  With decreased activity people are increasingly complaining of posture related aches and pains, depression, anxiety and low self-esteem.

Too Much Sitting

Just like we enjoy eating and drinking too much, we enjoy sitting too much. We are surrounded by cars, snacks, elevators, sugary drinks and fast foods. The problem has become serious enough that the World Health Organization has a new agenda focused on encouraging physical activity.

Exercise For Mental Health

A “Black Dog Institute” of Australia study found that 1-2 hours of exercise per week can prevent depression. In addition to improved mental health multiple world-wide studies have shown that vigorous movement can stave off heart disease, stroke, high blood pressure, fatigue, diabetes and even cancer.

Sitting Equals Smoking

Our country, and most of the industrialized economies are suffering from a “sitting disease”.  Physical inactivity is one of  the top 10 causes of disease and disability according to a recent study. That study attributed 1 in 6 deaths to “sitting” which is equal to smoking in that country.

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Mindfulness For Better Health

Editor: While I was researching this article I came upon a site that recommended mindfulness practice for children. I don’t know why I was surprised that mindfulness was as good for kids as it is for adults. Focusing on the present moment, and ignoring distractions is good for us all. Mindfulness promotes happiness and patience by lowering social anxiety and stress, teaching practitioners to stay calm in the face of life’s stressful times, like school shootings. Furthermore it improves attentiveness which is sure to improve the grade point average. And then of course the biggie; impulse control. It supports good habits for the future, and so much more. Look for The Mindfulness Minutes series to learn more about mindfulness and children.

 

Mindfulness for Better Health

Mindfulness can provide relief from modern day stress.

Mindfulness For Better Health

 

By D. S. Mitchell

It Came From the East

Mindfulness is a form of eastern spiritual meditation. Today’s mindfulness has expanded to include various practices that bring the individual back into their body and personal awareness. Practicing mindfulness techniques offer a broad spectrum of therapeutic benefits.

Ancient Techniques

Mindfulness is the ability to tune in to what’s going on inside of you and around you. It’s the act of being intentionally present in the moment and accepting things as they really are. Mindfulness is an old idea with lots of modern scientific backup. The practice may not turn you into a Jedi master, but it can help you develop the strength and resiliency to meet life’s challenges.

Lots of Case Studies

After reviewing more than 200 studies on mindfulness based techniques the American Psychological Association concluded that there appears to be real benefit for people experiencing a variety of psychological challenges, particularly, those experiencing stress, anxiety, depression, self-judgement, and brain fog. It has even been shown to promote and enhance compassionate feelings.  Furthermore, mindfulness based techniques have shown positive results in treating major depressive disorders, chronic pain, and improved immune function.

Present Moment Awareness

What does ‘mindfulness’ mean and how can it help? Basically, mindfulness is staying in the moment instead of revisiting past experiences, rehearsing for bad events, and any other variety of things that distract us from what is happening right now. ‘Present moment awareness’ helps us tolerate unpleasant emotions rather than trying to battle them endlessly. It allows us to place past experiences in perspective, to reduce the impact of PTSD flashbacks or phobic reactions. Mindfulness involves acknowledging the thoughts that detrimentally effect and frequently overwhelm us. Mindfulness allows us to gain new perspective on destructive patterns of thought, feelings, and behaviors.

Stress and the Disabled

Stress affects nearly every system in the body, including your musculoskeletal, respiratory, gastrointestinal, and nervous systems. If you are a person with disabilities you experience stress significantly more deeply than those without disabilities. When left untreated stress can develop into a chronic condition that negatively impacts an individual’s physical and mental health. Once acknowledged a person can then work toward healing. If you have had a stressful day consider implementing a handful of mindfulness techniques that will minimize the impact of stress on your health and well-being.

Engaged in the Present Moment

Although theoretically we all have access to the present moment, not everyone participates in it. So often people are distracted by normal things; their to-do lists, repeated negative thoughts, bad memories, and self-criticism. It is here that the intentional aspect of mindfulness comes into play. You can’t be consumed by your busy mind and your stressors, if you intentionally accept the time and place you are in. It takes practice.

Five Techniques 

Experience natural stress relief by following these 5 techniques:

1.) Body Scanning

Body scanning is the process by which a person tunes in to the sensations in their body.  Your busy mind slows down, while increasing body awareness. The common result is an increase in your energy level and more focus. The length of time spent on this exercise is optional.

Find a comfortable spot, lying or sitting; then close your eyes. Next, focus your attention on the expansion and contraction  of your chest and the movement of oxygen into and out of your lungs. As you begin to feel settled, visualize a specific body part. Start with your toes. What do you feel? Do you feel clothing, pain, warmth, cold? Acknowledge those feelings, spend a few moments absorbing the sensations before moving on to another body part. Repeat the action, until you have spanned your entire body.

Now, imagine calm energy spreading throughout your body. Visualize calm. Let it form a picture in your mind; visualize it as a glowing light, as a warm liquid, or whatever you imagine calmness to look like. As the calmness flows through your body you can slowly bring yourself out of the meditation. You will be extremely relaxed. Good job.

2. Recorded Sessions

Body scanning is one type of meditation, but there are many more. If you are curious, go online. there are a wide variety of free meditations, using a variety of techniques, including breathwork, awareness, imagining, and relaxing to natural sounds. There is something for everyone. You can chose between meditations that lasts for 5 minutes, or several hours. Guided meditations involve a narrator who quietly suggests different ways to focus your attention, breath, and thoughts. The results are a relaxed state of mind, and noticeably reduced stress level.

3.) Engage the Senses

If you are feeling the physical symptoms of stress, such as rapid heart rate, elevated blood press, gastric issues, and sleeplessness take five and unwind. During these five minutes, focus on your five senses.  Take one minute and direct your mind to your hearing. Notice all that you can, make no judgement or criticism. Next take another minute and focus on smell. Then the next minute on sight, the next on taste, and finally touch. It is human nature to let the mind wander. If you notice this happening, gently redirect yourself back to the sensations you are feeling.

This practice disconnects you from stressful thought patterns by linking you to the present moment. If you have a sensory disability you can still do this exercise within your ability.

4.) Write a Gratitude List

Cortisol is a hormone produced when we become stressed. It is basic for human survival. It is the body’s biological response to a life-or-death situation. Most of our daily activities are not a fight or flight situation. However, sometimes our amped up body doesn’t seem to understand the difference between life and death, and 21st century drama-trauma. At such times the body manufactures a fresh batch of cortisol and dumps it into the bloodstream leading to high levels of stress hormones which then speed up your heart, stun your immune system, and shut down your digestive track. None of which are a good thing for healthy living. One great suggestion to combat day-to-day stress is to write a gratitude list.

Researchers have shown that expressing gratitude can reduce stress hormones by nearly 25%, while elevating ‘feel good’ transmitters like serotonin and dopamine. Get out pen and paper and jot down all the fab things in your life. It can be big things or small things. I’m damn glad I have food in the fridge and a roof over my head, but I also have long time friends, good health, and a sound mind. The idea is to find as many things as possible to be grateful for, regardless of how big or small the thing is. You can be grateful for your family, a rainbow, or a flowering rose bush, just express thankfulness.

5.) Change Your Environment

If you are experiencing stress, try to change your environment. It could be a simple jog in the park, getting out and playing 9 holes. It could mean taking a trip, going into nature, or simply sitting outside on the back deck in the sun. Studies have proven that getting outside can reduce psychological stress. Apparently, you don’t even have to be doing anything; simply being outside has therapeutic benefits.  Just make sure you silence your cell phone..

Keep in mind, not all stress in within your control. If you’re experiencing unfair working conditions, look for a new job. Sometimes it is the situation that is causing the stress and pain. Be honest, if you are in a bad relationship daily mindfulness practices won’t fix the problem.. Once you identify the source of your stress look for support to change your environment. This means changing the people you socialize with, perhaps even a person you think you love. Whatever that stressful situation find someone to talk to, a friend, a teacher, a parent, but talk to someone. Each of us deserves as little stress as possible, it is all about our health and wellbeing.

 

Take A Walking Approach To Knee Pain

Take A Walking Approach To Knee Pain

Walking can provide relief for OA

Take A Walking Approach To Knee Pain

 

By Dani Davis

“Bone On Bone”

I am considered well-aged.  In other words, I qualify for all those senior citizen discounts. At 75 I have been dealing with increasingly debilitating Osteoarthritis (OA) of both knees for at least the last ten years. “Bone on bone” as the doctor keeps reminding me. I have been putting off knee replacement surgery due to both fear of the surgery and my ongoing hope for a better answer.

From Miles to Feet

I have always been active and ready to take on whatever the world has to offer, skiing, swimming, hiking, and walking. In fact, I walked four or five miles every day of my life since I was a high schooler. Walking has  always been the mainstay of my exercise routine. However, as my knee pain has worsened I have retreated from former activities and have been reduced to limping about my apartment or using the electric scooter at the local Walmart. The final blow to my exercise routine came, when my dog, my prime motivator for walking, died two years ago.

Dr. X

In December I met with Dr. X, the surgeon scheduled to do my right knee replacement. He told me I am  within a hair’s breadth of the top end of the weight limit; and suggested I lose a few pounds, strengthen my legs, and workout to build my upper body strength. I told him if I could do all those things I wouldn’t be knocking on his door. He laughed, and told me to, “Try. You have ten months.” “Ten months?” Yes, ten months, I was told. “Mostly due to COID-19 issues such as surgical back-log, shortage of nurses and support staff, plus endless employee sick calls.” The medical assistant came in, opened the computer and tentatively scheduled my surgery for November 16th, 2022.

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Cannabis: A Safe Exit From Addiction

OPINION:

Cannabis: A Safe Exit From AddictionIf you are experiencing side effects with your pharmaceuticals you might give cannabis a try

OPINION:

Cannabis: A Safe Exit From Addiction

Editor: Cannabis and its usage by humans dates back at least 8,000 years. For millennia, the plant has been valued as fiber and rope, as food and medicine, and also for its psychoactive properties for religious and recreational use. Some have gone so far to declare it a ‘miracle’ plant.

 

By D. S. Mitchell

 

The Controlled Substance Act

In 1969, Richard Nixon, announced that Attorney General, John Mitchell was  preparing a comprehensive new measure to more effectively meet the narcotic and dangerous drug problems challenging the country. At the federal level, Mitchell devised the Controlled Substance Act. The Act combined all existing federal laws and expanded their scope into a single new statute. More importantly, the CSA changed the nature of federal drug law policies and expanded federal law enforcement authority over controlled substances.

Fear Of Success

The Comprehensive Drug Abuse Prevention and Control Act of 1970, established the National Commission on Marijuana and Drug Abuse. Raymond Shafer, one of the bill’s sponsor’s fearing it’s restrictive nature, made this statement to Congress, “The criminal law is too harsh a tool to apply to personal possession even in the effort to discourage use. It implies an overwhelming indictment of the behavior which we believe is not appropriate. The actual and potential harm of use of the drug is not great enough to justify intrusion by the criminal law into private behavior.”

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