Tag Archives: stress

How to manage the transition into retirement

3-bottom, Citizen Journalism, Community Health, Finances, Senior Living, , ,

By Dave Stanley
Integrity Financial Service, LLC

Pxhere.com

Retirement can be a time of great joy and relaxation, but it can also be a time of stress and anxiety. Transitioning from working life to retirement can be challenging, and the loss of routine, identity, and social connections can be difficult to navigate. Moreover, retirement can bring new financial and health-related concerns, adding to many retirees’ stress.

One of the main sources of stress in retirement is financial uncertainty. Many retirees worry about whether they have saved enough money to support themselves in retirement and fear running out of money before the end of their lives. This fear can lead to anxiety and can make it difficult for retirees to enjoy their retirement years. Moreover, unexpected expenses, such as medical bills or home repairs, can further exacerbate financial stress and add to retirees’ worries.

Retirement can also bring changes to social connections, which can be stressful for many people. Retirees may miss their daily interactions with colleagues and feel disconnected from the workplace and the sense of purpose that work provides. Moreover, retirement can lead to changes in relationships with family and friends, as retirees may find that they have more time on their hands than their loved ones do.

In addition to these social and financial concerns, retirement can also be stressful from a health perspective. As people age, they may face new health challenges, such as chronic illness, that can impact their quality of life and add to their stress levels. Furthermore, retirement can lead to a more sedentary lifestyle, which can contribute to a decline in physical and mental health.

There are several strategies that retirees can use to manage stress and navigate the transition to retirement more smoothly. One of the most important is to maintain a sense of purpose and engagement in life. Retirees can find new hobbies or interests, volunteer, or take on part-time work to stay engaged and connected to others. This can help alleviate the sense of loss and disconnection that many retirees feel.

Another strategy is to stay socially connected. Retirees can stay in touch with former colleagues, join social clubs or groups, or participate in community activities to maintain a sense of connection and purpose. This can help prevent social isolation and loneliness, which can be detrimental to both physical and mental health.

Moreover, retirees can take steps to manage their financial concerns by creating a budget, working with a financial advisor, and exploring different retirement income sources, such as Social Security or annuities. This can help alleviate financial stress and provide a sense of security and stability.

Finally, retirees can take steps to maintain their physical and mental health by staying active, eating well, and seeking medical care when needed. Engaging in regular physical activity can help improve mood, reduce stress, and prevent or manage chronic illness.

In conclusion, retirement can be a time of stress and uncertainty, but there are strategies that retirees can use to manage these challenges and enjoy a fulfilling and healthy retirement. By maintaining a sense of purpose and engagement, staying socially connected, managing finances, and prioritizing physical and mental health, retirees can navigate the transition to retirement more smoothly and enjoy a fulfilling and rewarding retirement.

Dave Stanley is the host of Safe Money Radio WOOD1300 AM, 106.9 FM and a Financial Advisor and Writer at Integrity Financial Service, LLC, Grandville, MI 49418, Telephone 616-719-1979 or  Register for Dave’s FREE Newsletter at 888-998-3463  or click this link:  Dave Stanley Newsletter – Annuity.com  Dave is a member of Syndicated Columnists, a national organization committed to a fully transparent approach to money management.

How to enjoy life and reduce stress

3-bottom, Citizen Journalism, Finances, Local Business, , , ,

By Dave Stanley
Integrity Financial Service LLC

Some tips to reduce stress.

  1. Get serious about your retirement: If your employer matches your 401(k) contributions, you need to take advantage and max out your contribution. Your employer’s share is “house money,” which means using their contribution as part of your 401(k) plan as an employee benefit. Many 401(k) plans allow for conversion to a guaranteed retirement income which can be used as a lifetime benefit. Ask your benefits manager to see if it is included in your plan. It would help if you also planned at what age you would like to retire. If you have had a loss in investment returns in your 401(k), ask yourself how you can gain that back. Your asset allocation in your 401(k) can be changed as you get closer to retirement age. Most plans allow you to move the money as a rollover to a self-directed IRA, which provides the option of using an annuity with an “Income Rider” attached to provide desired guarantees. If you have an IRA and are not contributing annually, start this year; contributions made before April can be deducted from the previous year’s income.

  2. If you don’t have a will, see an attorney and make one. If you have a current will make sure it is up to date.

  3. Name an executor for your estate. Use caution in the selection, and make sure you have asked the executor for permission to use them. Based on the valuation of your estate and your state of residence, the use of a trust can assist the executor in their responsibilities. Ask your attorney for ideas and help. Never buy a trust from anyone other than an attorney licensed to practice law. Often life insurance is used to provide funds for any taxes or debts that may be due at your death, have a professional insurance review the policies, and make sure the ownership and beneficiary decisions are up to date.

  4. Create an emergency fund for situations that come up, such as a hole in your roof or an unplanned car repair. Only 28% of people have an emergency fund, according to a 2022 Bankrate.com survey.

  5. Take a close look at your investments and review them for changes. Remember, as we get older, we have less time to make up losses in our investments.

  6. Start paying down debt. Debt can be a drag on your retirement; once the debt is retired, stress becomes less, and your options for life increase.

  7. Budgeting and following a monthly plan can help. There are numerous studies about budgeting; one thing is for sure, people who follow a budget have less stress. Make a budget and stick to it.

Life should be enjoyed. Use these simple 7 financial tips as the first step to regaining financial freedom and reducing stress.

Dave Stanley is the host of Safe Money Radio WOOD1300 AM, 106.9 FM and a Financial Advisor and Writer at Integrity Financial Service, LLC, Grandville, MI 49418, Telephone 616-719-1979 or  Register for Dave’s FREE Newsletter at 888-998-3463  or click this link:  Dave Stanley Newsletter – Annuity.com  Dave is a member of Syndicated Columnists, a national organization committed to a fully transparent approach to money management

In love and health: Handling grief through the holidays

3-bottom, Citizen Journalism, City of Kentwood, City of Wyoming, Community Health, Health,

By Dr. Erik Johnson
Love & Health Chiropractic

When a loved one dies, we experience a great amount of stress. Not only are hearts broken, but disruptions to daily routines and holiday celebrations can take a huge emotional toll. As one of the most common causes of stress, losing a dear friend, family member, or spouse can lead to serious illness, including depression.

 

Those suffering from a loss during the holidays should engage in practical self-care and tend to the essentials such as eating a well-balanced diet.
The lost of a love one can been difficult during the holidays. (Courtesy of Love and Health Chiropractics)

Stress from loss can show up as negative attitudes or feelings of being out of control. Headaches, neck pain and back pain are common among people who are grieving. So, chiropractic adjustment is one practical way to deal with the general stress as well as the physical manifestations of grief.

The Harvard Medical School Health blog’s “A Guide to Getting through Grief” counsels those mourning a loss to engage in practical self-care and “Tend to the essentials.” Eat a well-balanced diet that includes plenty of fruit, veggies, lean proteins, and a daily multivitamin. Stay hydrated. Make sure to stay on your prescribed medications. And get plenty of sleep—grief can really tire you out. Don’t overdo caffeine or alcohol as both can sabotage a good night’s sleep.

 

Even if you feel like a slug, try to do a little more exercise than usual. It will not only boost your energy levels but also ease depression, anxiety, and anger. Push yourself to take care of yourself each day. What would make you feel a little better? A funny movie, coffee with a friend, a phone conversation with a family member? If you were a caregiver of the person you lost, now is your chance to take care of you.

Because of the ongoing toll that COVID-19 is taking on us here in Michigan, don’t be surprised to find out that you are not alone in your grief. You might even want to join a grief support group. Many of the meet safely over virtual formats. The State of Michigan Family Center has put together this guide listing grief support by county. In addition, you can find a list of local church-based grief support groups here. Ele’s Place specifically helps children who are grieving. Local hospice organizations and mental health care providers can also help you walk through your grief.

The Memorial Sloan Kettering Cancer Center offers these “7 Things to Remember When Dealing with Loss.”

  • It won’t feel like this forever. 
  • You can handle it, even when you feel like you can’t.
  • Be gentle with yourself. 
  • Think in cycles, not lines. 
  • Your feelings are normal. 
  • Grief can beget meaning. 
  • You’re not alone.

Dr. Erik Johnson DC is a chiropractor at Love and Health Chiropractic in Wyoming at 1586 44th Street SW.

In Love and Health: Be aware of stress

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April is Stress Awareness Month. (Pxhere.com)

By Erik Johnson
Love and Health Chiropractic

For 28 years, April has been designated Stress Awareness Month. You might not feel like celebrating! In April 2020, we were all pretty stressed by COVID-19. Today in 2021, those stresses have not resolved for many of us. However, coping with and relieving stress in healthy ways will help you to experience better mental, emotional and physical health.

When you experience stress, your adrenal glands kick in with a “fight or flight” response that increases your heart rate, blood pressure and glucose levels. Long-term stress can cause everything from headaches and stomach issues to depression, stroke and heart disease. Because modern life—on top of a global pandemic—has us experiencing fight-or-flight mode so often, many of us experience adrenal fatigue that can makes us feel tired all the time, even when we get enough sleep. In addition, when our bodies are in a constant state of elevated stress, the nerve roots connecting the adrenals through the spine can eventually lead to a subluxation in your spine. And, because the adrenals sit on top of the kidneys, many of the nerve roots that talk to and keep the kidneys working happily will be affected.

I would also recommend taking a few deep, full breaths anytime you feel stress or anxious. If you feel stressed at night, try sleeping under a weighted blanket. Massage therapy is a great stress reliever. So are chiropractic adjustments—they not only help you feel and function better, but they also increase your body’s ability to handle and adapt to stress.

When I talk to my patients about stress, I compare it to being attacked by a bear in the woods. You see, your brain and body interpret any number of stressors the same way as they would a wild animal attack. Did a family member receive a COVID-19 diagnosis? Did some jerk tailgate you during your commute? Are student loans piling up? Did you have an argument with your spouse? Any of these situations, and countless others, will give your adrenals an excuse to pump out an electrifying jolt throughout your system. Every time you are stressed, take a moment to relieve it. You will experience better health if you do!

Kentwood entrepreneur newest venture brings the benefits of Pink Himalayan salt to West Michigan

3-bottom, Citizen Journalism, City of Kentwood, , , ,

By Shallom Kimanzi
WKTV Intern

When you have a sore-throat, you gargle with salt and water. When you need to flavor your food, you use salt. When you want to preserve food, you use salt. And for one local entrepreneur, when she wanted to start a new business, she started with salt.

Jessica Ann Tyson, owner of the southern cuisine restaurant The Candied Yam and JA PR Group, just opened The Pink Lounge: Dry Salt Therapy at the end of June with her daughter being the influencer behind this decision.

 

“I have a teenage daughter and she was telling me what was hot, what was happening and what was hip,” Tyson said. “When she told me about this concept, I started researching it and all the health benefits and I just had to bring this to our community.”

Dry salt therapy or halotherapy has been around for hundreds of years in Eastern Europe. It is purported to offer a variety of health benefits including relief from respiratory ailments such as asthma, allergies, bronchitis, colds, cystic fibrosis, ear infections and sinusitis as well as skin conditions like acne, eczema, psoriasis, rashes, and rosacea, according to the Salt Therapy Association. A 2017 issue of the Pediatric Pulmonology found that children with mild asthma who attend one or two halotherapy sessions per week for seven weeks gained greater improves in their bronchial hyperreactivity that a control group did.

 

The salt beds are great for care-seekers, according owner Jessica Ann Tyson. (Supplied/Pink Lounge)

The Pink Loungers offers three different types of therapy rooms. According to Tyson, the detoxifying and relaxation rooms are ideal for people with joint pain such as arthritis while the rooms with beds made of Himalayan salt are great for self-care seekers.

“You lay down in Pink Himalayan salt, and you will fall deep asleep because your body will be at a total peace and relaxation state,” Tyson said.

 

The last type of therapy room is the lounge room that is designed for relaxing with more than $300,000 dollars worth of salt.

 

“If you have seasonal affective disorder, this is the place you wanna come because it is peaceful, relaxing and welcoming and it gets to your mind, body and soul,” Tyson said.

 

The Lounge Room is designed for relaxing. (Supplied/Pink Lounge)

Because salt reduces the amount of water present it prevents the growth of bacteria. In fact, salt also is antiviral and anti-fungal making it a safe business to open amid the COVID pandemic, Tyson said.

“Salt is anti-everything. There’s so much science behind the Pink Himalayan salt and the wellness that it brings for the respiratory system,” she said. “I am certain that this spot will be a popular one.”

The Pink Lounge is located at 3105 Broadmoor Ave. For more information about The Pink Lounge, visit the business’s website pink-lounge.com. 

Dear Santa: Spare me the stress

3-bottom, Citizen Journalism, Community Health, Health, Holidays, How-To's, , ,
Finances are often a source of misery at the holidays. To save money, try giving one meaningful gift to someone, rather than a barrage of soon-forgotten items. (Courtesy Spectrum Health Beat)

By Robert Preidt, HealthDay


Stress abounds during the holiday season, but you can ease it, an expert says.


The way to manage stress is to recognize it and take steps to minimize it so it doesn’t overwhelm you, according to Cinnamon Stetler, an associate professor of psychology at Furman University, in Greenville, S.C.


One way to ease holiday stress is to avoid unrealistic expectations, such as believing the holidays will change people and family relationships.


“If your stress stems from other people’s actions, that’s largely out of your control. What you can do is limit your exposure,” Stetler said in a university news release.


Don’t obsess about family holiday traditions.


“Reflect on why that tradition is so important to you and what about it carries the meaning. See if there’s a way to adapt the tradition while still maintaining the important pieces of it,” Stetler said. “While it is good to maintain traditions, they can cause extra stress if you feel you have to do it the same way no matter what.”


Change your approach to gift-giving, which can cause financial worries.


For example, instead of buying a person several gifts, choose just one or two that will be especially meaningful.


And remember that material things provide only short-term happiness, while doing things for others and appreciating what you have can bring lasting happiness.


Take care of yourself during the holidays.


Get plenty of sleep, watch your diet, exercise regularly and find some time for yourself each day.


“Try to maintain as much of your normal routine as you can. You can treat yourself and indulge in small ways. The holidays are not the time to make big changes,” Stetler said. “Try to get a little bit of physical activity in, even if it’s a 10-minute walk around the neighborhood.”


Reprinted with permission from Spectrum Health Beat.




Achieve good health during the holidays

3-bottom, Citizen Journalism, Community Health, Food, Health, How-To's, Senior Living, , ,
Make a plan to get through the holidays with less stress, less weight gain and fewer hassles. (Courtesy Spectrum Health Beat)

By Diana Bitner, MD, Spectrum Health Beat


The holidays bring joy to many of us, but they aren’t always so kind to our overall health.


We may feel stressed from trying to do too much, working to please everyone, getting less sleep, exercising less and constantly trying to avoid all the unhealthy food that comes with the holidays.


To make matters worse, all that stress combined with less sleep makes our bodies crave sugar and then store it as belly fat. Yikes! Add alcohol to the mixture, and hot flashes and night sweats can occur, making the holiday roller coaster even worse.


You may think you are destined to gain extra weight during this time of year, but it doesn’t have to be that way.


You can either read this blog and feel depressed when you are done, or you can take the information and use it as a guide for how to enjoy the holidays the healthy way. All it takes is a little planning and some self control.


Let’s use a patient I’ll call Lisa as an example of how to enjoy the holidays and end up with better health.


Lisa is 51 and just starting menopause. She is taking a low dose of hormones, and she still experiences an occasional hot flash if she forgets to change her patch, gains a few extra pounds, drinks too much wine, is sleep deprived, or forgets to drink enough water.


When Lisa came to see me for her annual check up, she was very worried about the holidays—specifically weight gain.


Like many people, Lisa had several stressors she knew she would be tackling. She was trying to coordinate extended family events to be sure certain family members wouldn’t be together at the same time.


Lisa was also preparing herself mentally for the arrival of her college-age kids. She was excited to see them, of course, but she knew it would be an adjustment for everyone after settling in to their new routines. In addition, Lisa worked full time and was barely able to stick to her exercise routine because of frequent late meetings.


Adding the stress of the holidays could challenge her exercise and eating habits even more. She had just settled into a solid sleep routine and didn’t want holiday to-do lists and night sweats to upset that routine. It was time to make a plan.


Lisa had already outlined her goals, and when she came to see me, she shared them with me. She wanted to:

  • Not have hot flashes.
  • Continue her solid sleeping pattern.
  • Not gain weight.
  • Be happy and enjoy her family in the midst of potential conflicts and overload.

Lisa had already learned her symptom triggers (inadequate sleep, wine, sugar, stress and excitement), and she knew her barriers (full-time work schedule, extra events on her calendar, and holiday baking and shopping for everyone). Her next step was figuring out how to accomplish everything while avoiding triggers.


I was confident Lisa could attain her goals with planning, preparation and a few simple rules.


Lisa was aware that if she took care of herself she would be happier, healthier, able to accomplish more, and just more fun to be around. So she committed to planning out each week during the month of December.


Every Sunday afternoon she would make a prioritized list of things she needed to accomplish and break it down by daily tasks. Lisa included meal plans, exercise, work events, family time, changing her patch, taking her vitamins and sleep on her daily list. This would ensure she wouldn’t forget anything or have any excuses for not getting these things done.


Next, Lisa outlined a few rules for herself. She knew certain foods triggered issues like night sweats, weight gain and frustration, so she committed to the following rules:

  • No carbs after 3pm (unless one glass of wine was the sugar treat for the day).
  • Limit simple carbs to one serving per day.
  • Drink eight glasses of water per day.
  • Watch what she ate at holiday parties (choose lean meats, veggies and salad over carbs when available).
  • Exercise vigorously, even if it meant shorter workouts, to accommodate other obligations.
  • Make sleep a priority and stick to her pre-bedtime ritual: Five minutes of gratitude and metered breathing and no screen time. She also vowed to get up immediately in the middle of the night if she awoke (instead of tossing and turning, worrying about things she needed to get done).

As you can see, Lisa made a plan designed to help her make it through the holidays in good health. She set goals and made some rules to help her plan become a reality.


You can achieve success as well by setting your own goals, knowing your symptom triggers, listing your barriers and outlining the rules that will help you realize those goals.


Reprinted with permission from Spectrum Health Beat.

How to avoid caregiver burnout

3-bottom, Citizen Journalism, Community Health, Health, How-To's, Senior Living, , , ,
Courtesy Vista Springs Assisted Living

By Visa Springs Assisted Living


Being a full-time caregiver for your loved one is a taxing job. It takes a lot of energy and time to give good care, not to mention the emotional toll it takes. Caregiving is a difficult journey, and it takes a lot out of you. Because of that, many caregivers can suddenly find themselves burned out.


Caregiver burnout is a state of emotional, physical, and mental exhaustion brought on by the stress of full-time caregiving. Avoiding caregiver burnout should be a top priority for you as a caregiver. After all, how can you give your best effort to caregiving if you aren’t in good health yourself?


Here are some ways to take care of your health and avoid burning out.

Find Other Caregivers in Your Area

Building a support network of other caregivers can be a big asset in avoiding burnout. Meeting with people who can understand and sympathize with your situation is a great outlet for your stress, and talking with people who experience similar feelings as you can help you feel less alone and isolated during your time as a caregiver.


You can meet other caregivers through online groups, Facebook pages, support meetings, or by asking medical professionals if they are aware of any type of caregiving support groups in the area. Social media and technology allows you to stay connected to your support group when you need them.

Take Respite Breaks

There aren’t regular breaks from caregiving like there are for other jobs. You don’t get weekends off, and your hours aren’t from 9am-5pm. You are constantly on the clock and need to be prepared at all hours of the day, every day. One way to regain some energy is to use a respite care service. Respite care is temporary, professional care of a dependent person that provides relief for usual caregivers.


Taking advantage of respite care helps you avoid isolating yourself, lets you stay healthy and avoid exhaustion, and allows you to stay focused and remain positive. You also don’t have to worry about the quality of care your loved one is receiving when they are at an assisted living community or other senior care center that offers respite care.

Keep an Eye on Your Health

Another important step in avoiding caregiver burnout is to keep a close eye on your own health. Remember, you can’t take care of your loved one if you aren’t doing well yourself. Staying active, exercising, and eating right are all ways to keep your health in check.


You also need to watch out for signs of stress and depression, which can signal caregiver burnout. Signs to look out for include:

  • Feeling sad, hopeless, or empty.
  • Losing interest in things that used to bring you joy
  • Outbursts and sudden changes in emotion
  • Changes in appetite
  • Changes in regular sleep patterns
  • Increased anxiety and restlessness
  • Trouble thinking clearly
  • Feeling extremely guilty and constantly blaming yourself
  • Frequent thoughts of death or suicide

If you experience these symptoms, seek medical help. There are services dedicated to helping caregivers maintain their mental health, and you can take advantage of those services.

Stay Organized

It’s easy to get overwhelmed with the stress of caregiving and burnout, so help yourself by keeping organized where you can. By staying organized, you don’t have to worry about where your loved one’s insurance papers or appointment schedules are.


Set up calendars either online, on your phone, or in paper form to organize appointments and meetings. File away paperwork in an orderly fashion that you can remember later on. You can also create daily checklists and task lists so you don’t have to worry about what you need to get done in a single day.


Organizing your life can help you feel more relaxed and confident in your role as a caregiver. It doesn’t take a lot to organize, but it can go a long way in reducing your overall stress and your likelihood of burning out.

Find Caregiving Services Near You

There are services and companies that provide caregiving assistance to people who need extra help. The National Eldercare Locator can help you find caregiving services around you. Examples of caregiving services include:

  • Meal deliveries
  • At-home nurses or physical therapists
  • Housekeeping services
  • Doing “elder-proofing” in your home with ramps and handrails
  • Legal aid
  • Financial counseling

Taking advantage of these services doesn’t mean you are incapable of doing these things on your own— it just means that you don’t have to do it alone. Using these services can help you avoid feeling isolated and burning out.

Accept Help from Family and Friends

Along with accepting help from caregiving services, you should also use the help offered to you by family and friends. It can be hard to admit that you can’t do everything on your own, but everyone will be better off when you do. Not only does this greatly reduce your odds of burnout, but it will make your family feel better to be able to help you as well, even in small ways. Family and friends can help with:

  • Cleaning
  • Cooking
  • Doing house and yard work
  • Grocery shopping
  • Driving you and your loved one to appointments
  • Running errands

The last thing you want to do as a caregiver is burn out. By using these tips as a guide, you can avoid burning out and relieve some of your stress so you can be a better caregiver to your loved one.


Reprinted with permission from Vista Springs Assisted Living.


Take 10 for mindfulness

3-bottom, Citizen Journalism, Community Health, Health, How-To's, Recreation, Senior Living, , , , , , ,

Feeling stressed? Try a little mindfulness for the health of it. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay

 

Feel yourself being pulled in a million directions and losing track of what’s really important? The meditative practice called mindfulness can help you get centered and re-focus on what’s meaningful to you.

 

And it doesn’t take time that’s already in short supply on your busy schedule. You can reap the benefits in less time than it takes for a coffee break.

 

Mindfulness shows you how to block out distractions and replace stress and other negative emotions with a sense of well-being. You accomplish this by focusing on the here-and-now — your present thoughts and feelings, not past concerns or future worries. You also learn to accept these thoughts and feelings without passing judgment on them, such as labeling them as good or bad, right or wrong.

 

Practicing mindfulness is easier than you might think. At the start of each day, you might take 10 minutes to do a few yoga stretches — yoga incorporates mindfulness because it teaches you to focus on your breathing as you move through poses.

 

Or spend 10 minutes at lunch or anytime during your workday to do a head-to-toe de-stress. Breathe in and out as you zero in on each part of your body, going from toes to the top of your head.

 

To unwind at night, consider more formal “guided” mindfulness, maybe with a podcast you can listen to through your smartphone. The UCLA Mindful Awareness Research Center offers free ones, starting at just 3 minutes long.

 

Who doesn’t have time for that?

 

Reprinted with permission from Spectrum Health Beat.

Move your way to the best you

3-bottom, Citizen Journalism, Community Health, Health, How-To's, Recreation, Senior Living, , , ,

Lace up those shoes and get started on your exercise revolution. It will change your life more than you might think. (Courtesy Spectrum Health Beat)

By Kim Delafuente, Spectrum Health Beat

 

Is your best “you” buried under unrealistic expectations, out of control stress and pure exhaustion?

 

You’re not alone. According to recent research, far too many of us are letting stress control our lives and increase the size of our waistlines.

 

When people become stressed, the hormone cortisol really gets to work, making weight control more difficult and it can be a snowball effect on your health.

 

One way to stop, or at least mitigate, cortisol’s dastardly effects is to exercise. Exercise can decrease the levels of cortisol circulating in the blood stream, plus it has the added benefit of giving you a positive boost of feel-good endorphins.

 

Regular exercise could certainly be a great connector to your best self. It helps us think more clearly, reduces stress and puts you in a better frame of mind.

 

Let’s take a poll. When was the last time you said:

  • “I am confident.”
  • “I am strong.”
  • “I am taking charge of my health.”
  • “I feel happy and healthy.”
  • “I have my stress level in check.”
  • “I feel in control of my life.”
  • “I am the best me.”

Has it been a while?

 

Now, let me ask you this: When was the last time you said “I get to exercise” (and meant it)?

 

Get to exercise, really? Does anyone honestly feel that way?

 

Yup, it’s true. I would say that most everyone who has managed to sustain an active lifestyle says that every time they work out. They have truly found something they enjoy about moving.

 

Maybe it’s the sense of accomplishment, the camaraderie, the endorphin boost, or the results that keep them going. Or maybe, underneath the sweat, they have discovered better versions of themselves.

 

When we tell ourselves (and anyone else listening) that “I have to exercise” it sounds like one more chore on the never-ending to-do list.

 

So what if we thought of exercise as something special like getting a pedicure, going shopping, or taking a weekend getaway? All of a sudden it sounds like a gift and it becomes something we look forward to each day. You even might find yourself saying “I get to exercise.”

 

The time to start is now. Arrange a walk with a friend, join a group exercise class, or find a good workout on YouTube. These are all manageable starting points.

 

There is no need to take on a hard core workout at the get-go. Even 10 minutes several times a day can make a difference. The more you exercise, the more you will feel confident, stronger, less stressed and happier.

 

Your best “you” might even start to surface.

 

Can’t wait to get started? Great, but don’t forget your new mantra “I get to exercise!”

 

Now get on those shoes and get going! What are you waiting for?

 

Reprinted with permission from Spectrum Health Beat.

Youth and adults can learn to navigate stress through mindfulness

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Courtesy Michigan State University Extension

By Karen L. Pace, Michigan State University Extension

 

A growing body of reliable, scientific research shows the benefits of social and emotional learning for both youth and adults. According to the Collaborative for Academic, Social and Emotional Learning (CASEL), efforts that promote social and emotional learning improve young people’s academic success and overall health and well-being, while reducing negative behaviors such as alcohol and drug use, violence and bullying.

 

Learning to navigate distressing emotions and stress are important aspects of emotional growth and development. Kids, like adults, experience daily stressors in their lives that can take an emotional and physical toll. In a national KidsHealth® KidsPoll, young people said the things that caused them stress included grades, school and homework (36 percent); family (32 percent); and friends, peers, gossip and teasing (21 percent). Too often, kids’ reactions to stress are seen as inappropriate negative behaviors that need to be stopped rather than opportunities to teach new skills that help young people learn to calm their minds and bodies.

 

One way for children and adults to develop self-awareness and the ability to navigate stress is through the practice of mindfulness. Mindfulness is a process of active, open, nonjudgmental awareness. It is paying attention in the present moment with openness, curiosity and flexibility. Neuroscience and psychological research suggests that the intentional practice of mindfulness improves the immune system as well as increases gray matter in the brain involved with learning and memory processes, emotion regulation, empathy and perspective taking.

 

Parents, educators, youth workers and others can provide opportunities to practice everyday mindfulness with the young people in their lives. Everyday mindfulness involves paying attention to our experiences in the moment rather than being caught up in our fearful, angry, anxious or worried thoughts. When we are caught up in these distressing thoughts, we often lose perspective about the best way to respond in a painful, difficult or stressful moment.

 

According to sources like the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital, here are a few examples on how to practice mindfulness:

  • Simply notice the sights, smells and things that surround you. Focus on what’s there for you in the moment, right here, right now. If you find your mind starts to wander, that’s okay. Find something in your surroundings to focus on that will bring you back to the here and now.
  • Count your breaths either aloud or in your head. This is helpful if you’re feeling stressed, nervous or overwhelmed. Breathe in for five seconds, counting 1-2-3-4-5. Breathe out for five seconds, counting 1-2-3-4-5. Simply be aware of your stressed or nervous feelings. Don’t judge those feelings or try to push them away. They will pass as you count and breathe.
  • Release tension in your body. Sit, stand or lie down in a comfortable position. Simply notice where you feel tense or stress in your body. When you breathe in, picture yourself gathering the stress or worry into a cloud. When you breathe out, picture yourself releasing that stress or blowing the cloud away.

Research shows that practicing everyday mindfulness is good for our physical, social and emotional health and well-being. Even if our experience in a moment is painful or challenging, we can remain open, aware and curious about it instead of running from it or fighting with it. When we remain mindful and in the present moment, we are better able to tap our deepest, wisest self and respond to hard situations in ways that reflect our core values and who we want to be in the world.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

7 tips for managing stress

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Anxiety disorders are highly treatable, yet only 36.9 percent of those suffering receive treatment. (Courtesy Spectrum Health Beat)

By Maura Hohman, HealthDay

 

A little bit of stress can motivate you, but too much might cause an anxiety disorder that can prevent you from living your life to the fullest.

 

If you feel anxious on a daily basis, try making changes to your lifestyle to manage anxiety on your own.

  1. Exercise regularly to release the body’s endorphins, natural feel-good chemicals. Set a goal of 30 minutes at least five days of the week.
  2. Be sure to get enough sleep, typically between 7 and 8 hours every night.
  3. During waking hours, take short breaks from whatever stresses you out. Meditation and listening to music are great ways to clear your head.
  4. Eat healthy and don’t skip meals.
  5. Limit alcohol and caffeine, which can worsen anxiety and trigger panic attacks.
  6. If adjustments to your routine don’t lessen your anxiety, talk to your doctor, especially if anxiety or depression run in your family. You could have an anxiety disorder.
  7. Keep a symptom diary and be alert for the warning signs of an anxiety disorder.

Possible anxiety disorder symptoms include:

  • Constant worry.
  • Avoiding social situations.
  • Panic attacks.
  • Nightmares.

If you’re diagnosed with an anxiety disorder, stay positive. There are many treatments available, such as cognitive behavioral therapy to help you change your thought patterns. Also, there are other types of therapy, medication, and simple adjustments to your daily routine.

 

Most important is finding a therapist you’re comfortable working with and who’s experienced in treating anxiety disorders.

 

Reprinted with permission from Spectrum Health Beat.

Got that foggy feelin’?

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Is your memory failing you? Don’t assume the worst. You may have a reversible condition. (Courtesy Spectrum Health Beat)

By Diane Benson, Spectrum Health Beat

 

Brain fog … Can’t clear the cobwebs … I know I know this … Wait, wait, don’t tell me … Really, it’s on the tip of my tongue.

 

What did I do yesterday? (Hmmm. Good question).

 

If this sounds like your state of mind (or lack thereof), you may have dementia.

 

Hold on. Don’t panic.

 

Dementia, defined as problems with memory or thinking and changes in personality or behavior, can be reversible.

 

In fact, more than 50 conditions can cause or mimic the symptoms of dementia.

 

“Short-term memory loss, like difficulty remembering recent events, is often the most pronounced symptom of both reversible and non-reversible dementias,” said Maegan Hatfield-Eldred, Ph.D., a clinical neuropsychologist with Spectrum Health Medical Group.

 

Common causes of reversible dementia include depression, vitamin B12 deficiency, drug or alcohol abuse and under-active thyroid.

 

“We associate the word ‘dementia’ with permanence, something that’s going to get worse or is incurable,” Dr. Hatfield said. “But with these conditions, symptoms subside, or are reversed, when the underlying problem is treated.”

 

Many medications can also cause dementia-like symptoms.

 

As we age, the liver and kidneys don’t work as efficiently so drugs tend to accumulate in the body, become toxic and cause problems. Elderly people in poor health and those taking several different medications are especially vulnerable.

Stressed-out caregivers beware

Another increasingly common cause for scary dementia symptoms is stress. And those overwhelmed by caring for others are particularly at risk.

 

“So-called ‘caregiver dementia’—cognitive and memory issues brought on by the stress of caring for a loved one—is a very real phenomenon,” Dr. Hatfield said.

 

Fortunately, caregiver dementia is reversible. Symptoms go away when the stress and depression are resolved, which can be particularly reassuring for those immersed in primary caregiving for a loved one with Alzheimer’s.

 

“These folks start to notice similar symptoms in themselves and think, ‘I have this, too,’” Dr. Hatfield said. “But it’s because they see and experience (the dementia) day in and day out. And that’s extremely stressful. It’s tough managing their own lives and caring for someone else, too.”

 

What’s typically at work here is the stress hormone, cortisol, she said. Chronic stress can affect the ways in which our brains function in the present, and may seriously alter our brain health in the years to come.

 

Chronic anxiety and depression also affect brain function and behavior.

 

“It’s so important to get help, to be proactive in overcoming these feelings and address any issues,” Dr. Hatfield said. “Don’t let things go or build up. Stress reduction is something to take very seriously.”

 

Younger people are not immune either, she said. Pronounced and dramatic memory issues due to extreme stress can happen to people in their 20s and 30s.

Is it dementia or something else?

Some reversible dementias are easier to diagnose than irreversible dementias because they can be identified by medical tests. Others are more difficult to pin down.

 

To tell for certain, Dr. Hatfield advises seeing a neuropsychologist for testing. She suggests using age to help determine when, or if, testing is necessary.

 

“If you’re under age 50, we tend to be less concerned about a non-reversible dementia like Alzheimer’s disease because they’re incredibly uncommon in younger adults,” she said.  “Instead, we look at stress, depression or other medical conditions first.”

 

But if you’re over age 65 and notice memory problems it’s a good idea to get it checked out with a full neuropsychological evaluation.

 

“Everyone has challenges with memory and thinking at one time or another,” Dr. Hatfield said. “Neuropsychological assessment measures how your brain is functioning compared to others your same age. It’s also very good at differentiating cognitive problems caused by stress or depression from problems caused by a non-reversible dementia.”

 

If your test scores fall outside the normal range, she said, doctors have key information to help identify a cause.

 

To make an appointment with a neuropsychologist at the Spectrum Health Memory Disorders Clinic, call 616.267.7104.

 

Reprinted with permission from Spectrum Health Beat.

Severe stress may send immune system into overdrive

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Stress disorders are tied to a 36 percent greater risk of developing 41 autoimmune diseases, including rheumatoid arthritis, psoriasis, Crohn’s disease and celiac disease. (Courtesy Spectrum Health Beat)

By Steven Reinberg, HealthDay

 

Trauma or intense stress may up your odds of developing an autoimmune disease, a new study suggests.

 

Comparing more than 106,000 people who had stress disorders with more than 1 million people without them, researchers found that stress was tied to a 36 percent greater risk of developing 41 autoimmune diseases, including rheumatoid arthritis, psoriasis, Crohn’s disease and celiac disease.

 

“Patients suffering from severe emotional reactions after trauma or other life stressors should seek medical treatment due to the risk of chronicity of these symptoms and thereby further health decline, such as the increased risk of autoimmune disease,” said lead researcher Dr. Huan Song, from the University of Iceland in Reykjavik.

 

The body’s immune system protects you from disease and infection. But autoimmune diseases turn the body’s natural protection against itself by attacking healthy cells.

 

In comparing people who had stress disorders with more than 1 million people without them, researchers found that stress was tied to a 36 percent greater risk of developing 41 autoimmune diseases, including rheumatoid arthritis, psoriasis, Crohn’s disease and celiac disease. It’s not clear what causes autoimmune diseases, but they tend to run in families. Women, particularly black, Hispanic and Native-American women, have a higher risk for some autoimmune diseases, the researchers said.

 

Song added that treating stress-related disorders may help reduce the risk of developing autoimmune diseases.

 

“There are now several treatments, both medications and cognitive behavioral approaches, with documented effectiveness,” she said.

 

For example, treating patients suffering from post-traumatic stress disorder (PTSD) with antidepressants such as selective serotonin reuptake inhibitors (SSRIs) may help lower the risk for autoimmune disease, especially when taken in the first year after diagnosis, Song said.

 

But she cautioned that because this is an observational study, it’s not possible to prove stress causes autoimmune diseases, only that the two are linked.

 

In the study, Song’s team looked at patients in Sweden diagnosed with stress disorders such as PTSD, acute stress reaction, adjustment disorder and other stress reactions from 1981 to 2013. The researchers compared these individuals with siblings and people in the general population not suffering from a stress disorder.

 

The effects of severe stress have been associated with a variety of health problems, one PTSD expert said.

 

“Many studies have linked stress conditions as well as adverse childhood events, such as trauma and neglect, to future medical problems, including immune problems,” said Mayer Bellehsen. He directs the Unified Behavioral Health Center for Military Veterans and Their Families at Northwell Health in Bay Shore, N.Y.

 

“It is also notable that when people received effective treatment, their risk was lessened,” he added.

 

Although it isn’t known why stress can increase the chances of developing an autoimmune disease, Bellehsen suggested several possible explanations.

 

These include the impact of stress on lifestyle—for example, getting less sleep or increased drug or alcohol use. Stress might also directly affect the immune system, he said.

 

“Regardless of cause, this study adds to the evidence of the link between stress conditions and physical well-being, warranting further attention to the reduction of trauma and other causes of stress conditions, as well as improving treatment of these conditions,” Bellehsen said.

 

The report was published in the Journal of the American Medical Association.

Have questions about your health or autoimmune diseases? Contact the Spectrum Health Neurology team or the Spectrum Health Allergy/Immunology team for more information or to make an appointment.

 

 

Is stress or PTSD so common in your life that it feels normal? Do you experience stress or PTSD without even realizing it? For additional information, call 616.447.5820 or schedule an appointment with the Spectrum Health Medical Group Psychiatry & Behavioral Medicine Program today.

 

Reprinted with permission from Spectrum Health Beat.

How to keep anger from getting the better of you

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If you’re arguing with someone, anger can be like earplugs. It keeps you from hearing what the other person is saying and finding middle ground. (For Spectrum Health Beat)

By Robert Preidt, HealthDay

 

Anger isn’t just an emotional reaction—it can affect you physically, too.

 

It’s been shown to raise your risk for heart disease and other problems related to stress—like sleep trouble, digestion woes and headaches.

 

That makes it important, then, to diffuse your anger. Start by figuring out what it is that makes you angry.

 

Researchers from George Mason University, in Virginia, studied just that, and identified 5 common triggers:

  • Other people.
  • Distress—psychological and physical.
  • Demands you put on yourself.
  • Your environment.
  • Unknown sources.

Anger was more intense, the investigators found, when people were provoked by issues with other people or by influences that couldn’t be pinpointed.

 

Once you’ve identified the sources of your anger, take steps to change how your deal with it, the researchers suggested.

 

Decades ago, people often were encouraged to let their anger out. Primal screams and pounding pillows were suggested tactics. Today? Not so much.

 

Studies have shown that therapies that involve letting anger out in a rage don’t really help. They might even make you more angry.

 

Still, it’s important to not keep anger bottled up. But, managing it can keep you from saying or doing things you might regret once the anger has passed.

 

What to do?

 

Start by becoming a calmer person in general. Practice a relaxation technique every day—yoga or mindfulness meditation, for instance.

 

Also develop an anger strategy that you can draw on when you’re in the moment. The idea is to interrupt your response to anger before it gets out of hand and to have a menu of healthier ways to express your feelings.

 

Tactics like time-outs, deep breathing and self-talk can help you calm down and think before acting. Longer-term, reducing your stress level and building empathy skills can help.

 

If you’re arguing with someone, anger can be like earplugs. It keeps you from hearing what the other person is saying and finding middle ground. So instead of acting defensive and trading barbs, hit the pause button.

 

Ask the person to repeat what was said. Then reflect on it before you speak again. Try to figure out the real reason for the argument.

 

This lets you channel the energy of anger into finding a solution.

 

When you’re in a situation you can’t fix—like being stuck in traffic on your way to an appointment—use your rational mind to put the situation in perspective. It’s inconvenient, but more than likely won’t affect your well-being long-term.

 

If you find that you’re angry at forces you can’t identify, consider talking to a mental health therapist. Working together should help you uncover the root of your unhappiness and anger.

 

Reprinted with permission from Spectrum Health Beat.

Low Income & High Stress: The Effects of Poverty, Part 2 of 3

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Your Community in Action!

By ACSET Community Action Agency

 

When you live in poverty, you worry about being able to provide basic needs like housing, food and health care for your family. It is no surprise this can cause tremendous stress. Data show that the rate of adults experiencing any type of mental illness is greatest among those with family incomes below the federal poverty level (about $2,050 per month for a family of four).

 

Photo supplied

High levels of stress can damage both mental and physical health over the long term. This is the second installment in a series that will look at how living in poverty affects health and well-being.

 

Severe Mental Illness
Individuals living in poverty are at increased risk of experiencing trauma. This has been linked to increased mental illness, risk behaviors and challenges to daily life functions. Additionally, poor individuals typically experience greater work-stress because of low wages and the need to work multiple jobs to make ends meet.

 

Unfortunately, poor Americans are less likely to get the mental health help they need to manage illness and deal with excessive stress and trauma. This becomes even more tragic when you consider that individuals living in poverty are also more likely to have severe mental illness and serious thoughts of suicide. Between the physical health risks and potential of suicide, poverty is killing our neighbors.

 

Toxic Stress
Toxic stress occurs when a child experiences strong, frequent and/or prolonged hardship. When children are exposed to constant hardship, their bodies’ stress response is on all the time. They tend to have higher heart rates and blood pressure than their peers who aren’t living in poverty.

 

Long-term exposure to stress can have damaging effects on multiple organs, including the brain. Many adult illnesses, such as inflammatory diseases and increased risk for heart attack, stroke and diabetes, can be traced to toxic stress in childhood. Next week, we’ll look deeper into how poverty impacts children.

 

ACSET Community Action Agency’s (CAAs) mission is to fight the causes and circumstances of poverty by investing in low-income individuals and families. They do this by meeting emergency needs and assisting in areas of self-sufficiency. Through dedicated staff and community partnerships, ACSET CAA provides services, resources, education and advocacy to improve the quality of life for all residents of Kent County.

 

Your Community in Action! is provided by ASCET Community Action Agency. To learn more about how they help meet emergency needs and assist with areas of self-sufficiency, visit www.communityactionkent.org.

School News Network: Godwin Heights High School Provides Room to ‘Rest, Recharge, Refocus’

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The Godwin Heights Empowerment Room is a place to rest, relax and then start thing about possibilities.

By Erin Albanese

School News Network

 

In a room at Godwin Heights High School that formerly served as the site for in-house suspension, students now come for help in the areas of college, career and comfort.

 

The Empowerment Room is a recently revamped space serving a two-pronged purpose: a needed area for decompression and quiet, and a place to think big about the future.

 

“It’s a humongous paradigm shift,” said school counselor Kristi Bonilla, referring to it as a place of support rather than punishment. “The hope, goal, dream of this is that kids feel like they have a place to reset, recharge, refocus and be empowered.”

 

Juniors Dominic Donato and Mamadee Diabate take a break.

While the room is still in its infancy, Bonilla and fellow counselor Tish Stevenson envision it as a place where students can take momentary refuge. It could be during lunch, when they have time outside of class, or when the demands of teenage life bubble over and they need to reel in their emotions. They can also use it to channel their energy into preparation for what comes after graduation day.

 

“We wanted it to be a center for yoga, breathing and reset time,” Stevenson said. “We also wanted it to be a place for community members to meet with students.”

 

Meetings have already taken place between students and representatives from college, the military and the Urban League, who helped students apply for jobs.
Yoga sessions will begin soon.

 

Funded by a $1,000 grant from Wyoming Community Foundation, the room’s seating area has space for reclining and relaxing, comfy chairs and pillow. Yoga mats fill a corner bin, ready for poses. Students come in for the peacefulness, to talk to the counselors and eat lunch in a quiet place.

 

“We have a long day,” Stevenson said. “If you are a teenager mixing in with all the other teenagers in the day, you need a break.”

 

Equipping Students with Lifelong Skills

Bonilla and Stevenson have both completed training in cognitive behavior modification at the University of Michigan. They are using it to help students become more mindful, aware and rational in reacting to situations.

 

Yoga helps students deal with stress.

The end goal is to improve learning and develop lifelong skills, plus decrease detentions and suspension using a non-punitive approach. While the school still uses detentions and in-house and out-of-school suspensions, the counselors aim to be proactive in addressing behavior issues.

 

Common stressors in teens’ lives include test anxiety, social anxiety, family issues and relationships. Those things often manifest themselves as behavior problems.

 

“Being a teenager is stressful,” Stevenson said.

 

Juniors Mamadee Diabate and Dominic Donato juggle between classes at Godwin Heights and programs at Kent Career Technical Center, as well as working and volunteering. They both often come to the room to relax and talk with counselors.

 

“I feel it will be beneficial for our students because there’s a lot of stress going on,” Mamadee said. “I definitely will use it for yoga.”

 

“It’s kind of a relaxing place to let stuff come out,” Dominic said, “… not talk to anyone, and just be quiet.”

 

Check out School News Network for more stories about students, schools, and faculty in West Michigan.