Gratitude and treadmills

Science was never my strong subject in school. It took time for my mind to evolve to recognize and appreciate the not-so-boring nature of science. 

November being the month for gratitude, today I expanded my understanding of, and appreciation for, the science of gratitude. And a little something known as hedonic adaptation. And treadmills. 

If only instructors of my youth could have made learning so interesting and comprehensive. 

+1 Hedonic adaptation

Connect and share

STRESS BUSTERS 

October 30: Connect and Share Whether you've had a bad day at work or a year filled with loss, a strong social support network can help you through the stress of tough times. Discuss your favorite stress management techniques with friends, family, and co-workers. Exchange ideas to get support and help someone you care about.

Get outside

 STRESS BUSTERS

October 29: Get Outside Spending time in nature can help relieve stress and anxiety, improve your mood, and boost feelings of happiness. Fresh air and natural sunlight increase relaxation signals in our bodies by lowering blood pressure and decreasing the stress hormone, cortisol. Get outside to rejuvenate your mind and lower your stress.    12 Fun Ways to Step Outdoors This Fall Try a new hiking trail Carve pumpkins in the yard (less messy too!) Go for a bike ride around your neighborhood Take the dog for a walk Enjoy your lunch alfresco Do some yardwork/rake leaves Visit a local orchard for fall harvest Take a walk on your break Have a campfire Collect leaves and pinecones for a fall centerpiece Do a fall scavenger hunt with your kiddos (look for acorns, fall colors, etc.) Try geocaching   Spend Time in Nature to Reduce Stress and Anxiety / Get Back to Nature

Take five (or ten)

 STRESS BUSTERS

October 28: Take Five (or Ten)

Doing things you enjoy is a natural way to relieve stress and find your happy place. Even when you’re feeling down, you may find pleasure in simple things like going for a walk, catching up with a friend, or reading a good book. Take five to ten minutes to do something that makes you feel good.

Taking Care of Yourself Under Stress / Taking Time Out for Yourself

Jot your thoughts

  STRESS BUSTERS

October 27: Jot Your Thoughts One way to deal with negative thoughts and feelings through uncertain situations is to identify positive lessons and outcomes, no matter how small. Looking for silver linings can make challenging times more bearable. Try journaling to explore uncomfortable feelings and find bright spots amid uncertainty.   Use Journal Prompts to Reflect Use the journal prompts below to reflect on this past year and the COVID-19 pandemic. If journaling is “not your thing” just take a few minutes to simply think about one or two of the prompts. Allowing yourself time to ruminate, even without writing it down, can be beneficial for your overall mental health. What is one new thing that has come out of this that I want to keep in my life even after this is all over? How has this forced me to develop new healthy habits? What silver linings, even if very small, have presented themselves because of this? What goals and dreams has this motivated me to prioritize? How has this taught me to be more careful with my resources, whether they are physical, emotional, energetic, or financial?   Finding Gratitude in Even Dark Times / Journaling for Mental Health / COVID-19 Journal Prompts

Save for the unexpected

STRESS BUSTERS

October 26: Save for the Unexpected Unexpected financial emergencies can happen at any time: a fender bender, a surprise medical bill, a broken appliance, a loss of income, or even a damaged cell phone. Large or small, these unplanned expenses often feel like they hit at the worst times and they are almost always stressful. Setting up a dedicated savings or emergency fund is one way to protect yourself. Minimize the stress that comes from unexpected emergencies by starting (or reinforcing) a savings habit.    Set a goal. Having a specific goal for your savings can help you stay motivated. Use a savings planning tool to calculate how long it’ll take you to reach your goal, based on how much and how often you’re able to put money away. Create a system for making consistent contributions. Setting up automatic recurring transfers is one of the easiest way to save. Aim to make it a specific amount, and if you can occasionally afford to do more, you’ll watch your savings grow even faster. Regularly monitor your progress. Whether it’s an automatic notification of your account balance or writing down a running total of your contributions, find a way to regularly check your savings. Watching your progress can offer encouragement to keep going. Celebrate your successes. If you stick with your savings habit, don’t miss the opportunity to recognize what you’ve accomplished. Find a few ways that you can treat yourself, and once you reach your goal, set your next one.   As Essential Guide to Building an Emergency Savings / Coping with Financial Stress

 

S.T.O.P. stress

 STRESS BUSTERS

October 23: S.T.O.P. Stress Mindfulness can reduce stress in the moment and build resilience against future stressors by controlling racing, repetitive, and non-productive thoughts. You hold the power to regulate how you respond to pressure. Try to focus on the present moment to gain perspective when you are feeling stressed. Practice Mindfulness in the Face of Stress S.T.O.P. is a tool you can use to help you be more mindful during stressful moments. The next time you notice that a stressor has triggered you, follow these steps: SLOW DOWN and stop what you are doing. TAKE A BREATH to center yourself and come back to the present moment. OBSERVE what is going on with your body, emotions, and thoughts. What are you feeling in your body? What are you thinking? What realistic outcomes exist? PROCEED with something that will support you in the moment like taking a deep breath, calling a friend, or taking a walk. Stressed Out? S.T.O.P / Mindfulness for Stress Reduction

Be kind to unwind

 STRESS BUSTERS

October 22: Be Kind to Unwind Doing good for others can help counteract the negative impacts of stress. Research has linked acts of kindness to the release of dopamine, a chemical messenger in the brain that can provide a feeling of euphoria. This feel-good hormone is credited with something called a "helper's high" that comes when you do something nice. Being kind can also increase serotonin in the brain, which helps regulate mood. Improve your disposition by incorporating more random acts of kindness into your life. Do One Kind Thing Every Day There are endless possibilities for displaying kindness to those around you. You could give a stranger a compliment, pick up litter on your lunchtime walk, mow a neighbor’s lawn, have a meal delivered to an overstressed friend, or write a thank you letter to a coworker. Try doing one random act of kindness every day for a week and see how you feel! Can you keep your streak going for longer than a week? Visit RandomActsofKindness.org for hundreds of ideas to motivate and inspire you!  Kindness Matters Guide / How Sharing Kindness Can Make You Healthier & Happier / The Science of Kindness

Drink smart

 STRESS BUSTERS

October 21: Drink Smart The human body is constantly losing water through regular processes like urinating, sweating, and breathing. To maintain and replenish hydration levels, you need to drink adequate amounts of good ol' H2O. Even mild dehydration can impair energy levels and mood and lead to major reductions in memory and brain performance. When you are fully hydrated you can think faster, feel less fatigued, and even have reduced stress! Studies have shown that dehydration leads to higher cortisol levels, a stress hormone, making it more challenging to handle everyday issues. Focus on staying hydrated to feel better and less stressed. Bust day-to-day stress with healthy hydration!  Always carry a reusable water bottle with you. Infuse water with fruits or herbs for a tasty alternative to soda or sugary drinks. If you enjoy carbonated beverages, try unsweetened sparkling water. Set an alarm on your phone to remind you to drink water throughout the day. Drink a glass of water when you wake up in the morning. Sometimes thirst is confused with hunger. Try drinking a glass of water when you feel hungry before eating. If you are still hungry, grab a satisfying snack. Improve Your Mood - Stay Hydrated! / 12 Simple Ways to Drink More Water How much is enough? That is a tricky question because there is no standardized recommendation for water intake. Every body is unique and the amount of water you need is based on many factors including gender, height, weight, age, and activity level. Many health experts suggest a starting goal of at least 8-10 cups of water per day, but no one can tell you exactly how much you need. Try experimenting to see what feels best for YOUR body.

Relax your mind and body

 STRESS BUSTERS

October 20: Relax Your Body and Mind When you experience stress your muscles tense up to protect themselves from injury. If you are constantly under stress your muscles may not get the chance to relax. Tight muscles can cause headaches, back and shoulder pain, and body aches. Take a few minutes to relax your body and mind with restorative positions and gentle stretching.  Put your feet up. Try the “legs up the wall” yoga pose to rejuvenate after a stressful day. The restorative effects of the posture can help settle both body and mind. Stretch it out. You don’t need a 90-minute yoga session to reap the benefits of stretching. You can sneak in a few relaxing stretches throughout your day for a simple stress reducer. Contract then relax. Tense a group of muscles as you breathe in and then relax as you breathe out. Stress melts away as the tension in each muscle group releases. Start with your facial muscles and work down the body.   Progressive Muscle Relaxation / 5 Restorative Yoga Poses for Stress Relief