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The Benefits of Yoga for Seniors: A Guide On Getting Started

The Benefits of Yoga for Seniors: A Guide On Getting Started.
Guest Post by Harry Cline.

image1Photo via Pixabay by Brenkee

Of all the different types of exercises out there, yoga has become one of the most popular in recent years, partly because of its inherent flexibility. It can be done just about anywhere, by people of many different ages and abilities, and can be adapted for those who have mobility issues. For seniors, yoga is one of the best workouts around for those very reasons, but there are other benefits, as well, including a boost to mental health that can help ease the symptoms of depression and prevent stress and anxiety.

Fortunately, there are several simple ways you can get started with a yoga routine of your own, but it’s important to start slowly to avoid injury and to get adjusted to the movements. It’s also a good idea to make sure you adapt the poses to meet your specific needs, especially if you have a disability or limited mobility.

Keep reading for some great tips on how to get started with yoga and to learn more about the benefits.

Improve your overall health

The many benefits of yoga are evident in the way they help seniors improve balance and coordination–which helps prevent falls and other injuries–and builds up muscle tone, aids in joint health, and reduces stress and anxiety for better mental health. By combining physical exercise with a mental health boost, you can ensure that your overall health is well taken care of.

Aid in your recovery

Yoga can be hugely beneficial for individuals who are in recovery because it combines physical activity with meditation. Learning to look inward and connect with your spiritual self can help speed up your recovery and will allow you to learn how to cope with stressors and the effects of depression and other mood disorders in a healthy way.

Adapt

If you’re living with a disability or have limited mobility, it’s important to find a workout that you can adapt to your needs so you can stay safe. Yoga can be done in the water or with the assistance of a chair, so you don’t have to get down on the floor if doing so would be painful or awkward. Consider taking a class with an instructor who understands how to adapt yoga poses for different needs. You can even do yoga and meditation at home. Set up a calm, relaxing space away from noisy areas of your home.

Make sure it feels right

It’s important to make sure that as you’re practicing yoga, you learn to emphasize feeling over the poses. If something doesn’t feel right, move out of the pose immediately and get into a comfortable position. While yoga is a mostly safe exercise for seniors, there are still ways to become injured if you aren’t careful. Take things slowly and consult a doctor immediately if you feel pain.

Start with a class

If you’ve never experienced yoga before, it might be best to start with a class so that you can see how the poses are supposed to be done. There are likely several local classes to choose from, but if you aren’t comfortable with attending one in person–or if you have limited mobility–look for a tutorial online that you can follow at home.

Getting started with your own yoga routine doesn’t have to be stressful or difficult; start slowly and remember that these exercises can be adapted to fit your needs, whatever they may be. If you have existing health issues, consult with your doctor before starting any new routine. Having a good plan and keeping your own safety in mind will help you create an exercise plan that will keep you healthy for a long time.

It Has Its Own Shape

Good Grief: A Companion to Change and Loss by Dipti Tait.
Review by Gabriel Constans.

411Up78mHJLGood Grief: A Companion to Change and Loss is rich with personal insight, and emotional intelligence. The following quote alone is worth the book’s weight in gold. “It’s a natural process, like the tides that come in and out on the shore of the ocean of your consciousness. Some are high; some are low. It’s about learning how to surf the waves of grief and not drown in the intense sorrow of loss.” Ms. Tait shares the story of her experiences and reactions to her mother and father’s deaths, and how she has learned to not only ride the waves, but to help others stand up on their own board.

The realizations of grief’s depth and width within our lives is written with clarity, honesty, and compassion. The author’s realization that loss is variable and unique to each individual, based on a myriad of factors and conditioning, is vital for acceptance and healing. “A grieving period is individual to the person who grieves. It has its own shape, form and identity based on belief systems, personal experiences and our own unique programming.” This is so true, and yet we often want a cookie-cutter method of how to proceed and navigate loss, without taking our uniqueness into consideration.

This book shares many aspects of grief that we may feel, or think about, but often do not acknowledge, let alone process. There are chapters on loneliness, guilt, shock, stress, and the reality of loss in our daily lives, as well as the possibility for growth. Ms. Tait provides a number of ways to work with our emotions and thoughts that surround grief. These include journaling, the Three P’s (Positive thought, Positive Actions, Positive Activity), moving into emotional intelligence, and the “No/Yes Principle”. “The self-healing process begins when a person can recognize that they want to change.”

There is little doubt that Good Grief: A Companion to Change and Loss is well worth your time and attention. You may also find that it helps you live with the pain of loss with a little more understanding, and acceptance, and provides that bit of support that perhaps you had not have realized was needed, or available. In addition to getting a copy of Good Grief, by Ms. Dipti Tait, you may also wish to take a look at my book Good Grief: Love, Loss & Laughter. It is similar to Ms. Tait’s, but told through the eyes of a number of people experiencing the death of a loved one, as well as my interactions with them.

Learning to Love

41RQ8k1nItL._SX311_BO1,204,203,200_Transitioning into Womanhood: Journey to Self-Realization by Codisha R. Matthews. Reviewed by Gabriel Constans.

Ms. Matthews, “There is a huge difference between the woman I am today and who I was five years ago. Today, my smile has depth, and I am confident in who I am and who I can be.” In Transitioning into Womanhood we discover not only what Codisha experienced, and learned from those experiences, but also a step by step guide on how to make that transition and become a kind, giving, loving, woman of principal. Though this is written by a woman, for women, every aspect of it’s insights and life-principals apply to both genders.

The depth to which the terms, concepts, and themes, are defined and explained, make it easy to understand and follow in one’s own life. For instance, everyone talks about “loving oneself”, but few tell us what that means, how to do it, or acknowledge the difficulty in doing so. “Loving oneself means caring for, taking responsibility for, respecting, and knowing ones self. Self-love sets the standard for how you are loved and treated by others.” Loving yourself includes honest self-reflection, self-respect, self-acceptance, responsibility, and self-empowerment. Being honest with one’s self is where we must all begin, and is often the most painful.

With chapters about personal morals and values, financial growth, maintaining relationships, managing stress, and love and sex, Ms. Matthews addresses each and every elephant in the room with clarity and honesty. Though she doesn’t prescribe her personal religious beliefs for anyone else, she clearly states what hers are and has an entire chapter called “Exploring the Spiritual You – Getting In Touch With God”. The epilogue does a good job of bringing every aspect of Transitioning into Womanhood into focus by reviewing the importance of believing in “something”, loving yourself, caring for your body, keep challenging yourself, the vital importance of relationships, celebrating others, and that every day is a new opportunity on the path to self-realization.

Losing A Pet

They say cats have nine lives. I wish that were true, but the facts contradict such myths. Everything dies, including the felines, dogs and other creatures we choose to care for and have in our lives. Most animals tend to have a shorter life span than humans, thereby increasing the chances that our beloved friend will stop breathing long before we leave our mortal bodies behind.

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An excerpt from Good Grief: Love, Loss & Laughter.

To add insult to injury; is the often callous or dismissive attitude and comments of others when we’ve lost a non-human friend. People don’t always understand the emotional impact losing a pet can have. They disregard our pain when we try to talk about the cat or dog we’ve had for fifteen years getting sick and needing constant attention. They scoff at our tears, when our affectionate tabby is lost or killed by a car. They belittle our sense of shock and disbelief when the dog we loved and cared for tenderly for the last eight years suddenly dies.

Yet, for some, pets, animals, and companions (which ever you prefer to use as a label for non-human creatures) are some of the closest and endearing connections we experience in life. Being responsible for any of the varied creatures placed in our care takes time, attention and devotion. And, just like people, such continued time and attention creates attachment, bonding and lasting imprints.

The love and commitment we give and receive from our animal friends, in some respects, are quite unique from that of other relationships. Sometimes, they are the only living beings that love us unconditionally and don’t argue, judge or hurt us in any way. They also provide forms of communication beyond words. There desire to be touched, patted, combed, and talked to, provide warmth, softness, connection, meaning and continual reminders of enjoying the present moment.

A lady I recently met was shocked when told by her veterinarian that their beloved kitten had cancer and should be euthanized. She refused and is currently seeking a vet that will give Hospice-type services for her cat, and provide whatever is needed to make sure her family friend dies comfortably at home enjoying as many precious moments that remain. Like human beings, there should be an alternative for animals beyond that of further treatments or mercy killing.

Losing a pet also awakens other losses we’ve experienced; whether recent or long ago. When a cat of ours, named Sushi, was killed by a dog a couple of years ago, I unexpectedly found myself remembering my childhood collie, named Pinky and the grandmother I used to visit when Pinky was still alive.

The loss of your animal friend should be treated the same as that of a human. Talk about the loss; share your pictures, memories, tears and grief. Walk, run, swim, workout, hike, bicycle, dance, play or listen to music a couple of times s a week by yourself or with a friend.

Breathing exercises, visualizations, relaxation, stretching, meditation, affirmations and yoga have all been shown to relieve stress, anxiety and positive endorphins to help the body heal.

Relax in a hot tub, hot bath, shower, sauna or sweat lodge and let the emotions seep from your pores and evaporate with the steam.

Put together a collage, altar, memory book, picture frame, treasure box, video or CD of your cat, dog, bird, horse or rabbit.

Have a service or gathering. Memorials and/or funerals; provide validation of your relationship with that being; acknowledgment that their life was of value; and societal affirmation that all living creatures are to be honored and respected.

If you’ve lost an animal friend, at any time in your life and would like some additional support (outside your circle of family and friends) contact the SPCA (Society for the Prevention of Cruelty Against Animals), an empathetic therapist or your local grief-counseling center.

Further reading at: Good Grief: Love, Loss and Laughter.

Meditation Helps Immune System

From The Telegraph

7:12AM GMT 01 Nov 2011

Meditation improves the immune system, reduces blood pressure and even sharpens the mind, according to research.

The practice – an essential part of Buddhist and Indian Yoga traditions – has entered the mainstream as people try to find ways to combat stress and improve their quality of life.

Now new research suggests that mindfulness meditation can have benefits for health and performance, including improved immune function, reduced blood pressure and enhanced cognitive function.

The study, published in the latest issue of the journal Perspectives on Psychological Science, draws on existing scientific literature to attempt to explain the positive effects.

The goal of this work, according to author Britta Hazel, of Justus Liebig University and Harvard Medical School, is to “unveil the conceptual and mechanistic complexity of mindfulness, providing the big picture by arranging many findings like the pieces of a mosaic.”

The authors specifically identify four key components of “mindfulness” – the state of meditation – that may account for its effects: attention regulation, body awareness, emotion regulation, and sense of self. Together, these help us deal with the effects of stress.

Dr Hazel said the components are closely intertwined so an improvement in attention regulation, for example, may improve our awareness of our physiological state. Body awareness, in turn, helps us to recognise the emotions we are experiencing.

She said: “Understanding the relationships between these components, and the brain mechanisms that underlie them, will allow clinicians to better tailor mindfulness interventions for their patients.”

However, the framework underscores the point that mindfulness is not a vague cure-all. Effective mindfulness meditation requires training and practice and it has distinct measurable effects on our subjective experiences, our behavior, and our brain function.

Dr Hazel said: “We hope that further research on this topic will enable a much broader spectrum of individuals to utilize mindfulness meditation as a versatile tool to facilitate change both in psychotherapy and in everyday life.”

Read complete story, with related articles at The Telegraph.

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