Help Anxious Children

Help Anxious ChildrenAnxious people tend to be hyper-aware of their surroundings. They are always on the lookout for possible threats or risks in new situations.  Plan ahead.

  • Talk to your children about upcoming situations.
  • Teach your child to shake hands to say hello instead of a hug.
  • Practice deep breathing techniques for when your child is overwhelmed.
  • Eliminate the unexpected.
  • Tell your child ahead of time what to expect.
  • Create a secret signal. This is a way you and your child can let each other know when they need help without alerting others.
  • Schedule special family time.  Try to find time for your family to sit down together to play games, watch a video, or engage in other fun and relaxing activities.

How to Overcome Your Fears of Traveling

Overcome Your Fear of TravelingPeople with agoraphobia may find things such as overcrowded airports and train stations overwhelming. Many anticipate their trips with dread. Those with generalized anxiety may find a bunch of new things to worry about during travel. This can interfere with your life. It is important to remember that avoidance will not help you overcome anxiety. Instead of dreading travel try practicing your fears head-on. Taking one step at a time and have some support.

Plan and confirm all details: to decrease your stress, try to book flights that leave early in the day when the airport is less crowded.  Allow plenty of time to organize your belongings, your IDs for security checkpoints, and check to make sure that you have your medication.

Start thinking ahead. Make a list of activities that you would like to engage in during your travel. Plan stress-reducing techniques. Such as slow, deep breathing, meditation, and progressive relaxation.

Put your strategies to reduce anxiety to work.  Connect with staff on the plane, request seating by the aisle or window whichever you feel most comfortable.

 

Pumpkin Oat Bars

Pumpkin Oat BarsIngredients

  • 1 cup whole wheat flour
  • 1 cup quick-cooking oats
  • 2 tsp. pumpkin spice
  • 1/2 tsp. baking soda
  • 1/4 tsp. salt
  • 1/2 cup pumpkin puree
  • 1/2 cup coconut oil, melted
  • 1/4 cup brown sugar
  • 2 eggs whisked
  • 1 tsp. vanilla extract
  • 1/2 cup raisins or chocolate chips

Directions

  • Preheat oven 350 degrees, grease 8×8 baking pan.
  • Mix together flour, oats, pumpkin spice, baking soda, and salt.
  • In another bowl, beat together pumpkin, coconut oil, brown sugar, eggs, and vanilla.
  • Add dry ingredients to wet and stir well.
  • Mix in raisins or chocolate chips
  • Pour batter into greased pan.
  • Bake 16-18 minutes.
  • Let cool, then cut into squares.

Enjoy!

 

What are Chakras in Plain English?

The chakras are seven energy centers in your body that affect your physical, emotional, mental and spiritual well-being. When you begin to work on your chakras, your energy begins to flow upwards. Many people’s chakras are not balanced. They are often blocked, overactive or inactive, resulting in confusion, depression, imbalances, and low energy.

How to balance your chakras is a good question.  Through movement, breathing, and sounds help to move the energy in the body into the right directions which can help you to be more positive, have peace, clarity, energy, and balance within your life.

Here are some yoga poses to help you balance your chakras:

 

So Let’s Talk about CBD Oil

CBD OilHello again. First off CBD is NOT marijuana. They both come from the same plant, cannabis (hemp) but they are two different varieties. Think of it like apples – the granny smith is sour but the red delicious is sweet. They both come from apple trees but they are different varieties.

Just like apples, there are different kinds of CBD oils. Young Living uses the CBD oil that does NOT contain any THC (the mind-altering and addictive substance). Young Living essential oils are also mixed in with the CBD oil to help boost the effects of the product.

Young Living uses plants that are grown in chemical/toxin-free soil and have the seed to seal approval. Seed to Seal guarantees no chemicals/toxins are in the soil, used in the growing stage, or in the processing stages. Every oil is kept pure and free from chemicals/toxins.  This is why Young Living products are more expensive than the ones in your local store. You pay more to guarantee no chemicals/toxins are being added to your body.

  • Calm CBD Roll-On creates a peaceful environment that will help relax and quiet your mind.
  • CBD Muscle Rub can specifically target those sore, achy muscles.
  • Cool Mint CBD targets Digestion, Immune function, Inflammation, Neuroinflammation, and Pain.
  • Citrus CBD targets Mood, Sleep, Appetite, and Memory.
  • Cinnamon CBD targets Appetite, Digestion, Immune function,  and Inflammation.

If you are ever interested in learning more about any of the information in these blog posts please feel free to contact me through The Hammock.

Well, that is it for now. We will chat again later.

 

How to Experience Yoga in a Welcoming Environment

How to Experience Yoga in a Welcoming EnvironmentYoga students typically seek out a quiet, tranquil, and breath-focused environment with minimal distraction. Here is some etiquette that can help maintain calm:

  1. Arrive early…it helps you to get in the right mindset, and it won’t interrupt others.
  2. Plan to stay for the whole class. It is very disruptive when someone gathers their belongings and opens doors to leave.
  3. Leave your shoes at the door or on the trays. This shows a sign of respect and doesn’t get the floors wet during inclement weather.
  4. Leave your cellphone outside the room. That way you won’t disturb the other students and it won’t distract you from being present.
  5. Bring water, towel, and if possible, your own mat.  Drink your water at the end, as through the yoga practice your body builds a digestive fire, necessary to break down food. You want to keep that fire going during the yoga class. A towel can be used to wipe sweat or to use as a prop. Bringing your own mat is great for hygienic reasons and can connect with your personal mat.
  6. Avoid perfume or scented lotion. This could be distracting or disturbing to the other students. Essential oils are fine if used in moderation.
  7. Wear appropriate clothing. Wear something that is comfortable, stretchy and breathable. Modesty is traditionally a part of yoga practice.
  8. Let the teacher know about any physical issues and preferences. Before class is a good time to touch base with the teacher on any issues that may impact your time there. Let the teacher know if you are uncomfortable with hands-on assistance.
  9. Clean up after class. Wipe the mats down and put the props away where they belong.
  10. Be compassionate and don’t judge others. Reactions are not necessary for passing gas or making other noises. Focus on yourself, and be ok with yourself and your practice. Enjoying just being you.

 

How to De-Stress

  1. How to De-StressTake the Pressure off Yourself. If you set high expectations for yourself and for others, you’re more likely to feel let down. Be flexible as some things won’t go exactly as plan. You may feel as if people are focusing on you, but in reality, most people are probably wondering what you are thinking of them.
  2. Identifying your specific needs. Are you afraid that you will say the wrong thing at the wrong time? Or you might say something to embarrass yourself in front of people? Remind yourself that although you may feel uncomfortable, that is the worst that can happen to you in this situation.
  3. Do not look for relief in alcohol or drugs. Although it is tempting at times to “take the edge off” alcohol and drugs can make anxiety far worse. It could even trigger panic attacks.
  4. Saying NO is normal. Try not to over-schedule yourself. You do not need to be a people pleaser. You don’t have to be guilted by the pressures of accepting every invitation that you may receive.

Tips to Help Prevent Stress, Anxiety, and Mild Depression During the Winter Months

  • Tips to Help Prevent Stress, Anxiety, and Mild Depression During the Winter MonthsMake realistic expectations for each day
  • Set realistic goals for yourself
  • Pace yourself. Do not take on more responsibilities than you can handle
  • Make a list and prioritize the important activities
  • Be realistic about what you can and can not do
  • Do not put all your energy into just one day
  • “Live in the moment” not all of the stuff that needs to be done
  • Look to the future with optimism
  • Don’t set yourself up for disappointment and sadness by comparing today with “the good old days” of the past
  • If you are lonely, try volunteering some of your time to help others
  • Limit your consumption of alcohol, since excessive drinking will only increase your feelings of depression
  • Try something new
  • Spend time with supportive and caring people
  • Reach out and make new friends
  • Make time to contact a long lost friend or relative
  • Make time for yourself
  • Let others share the responsibilities of daily tasks
  • Keep track of your spending. Overspending can lead to depression when the bills arrive

 

Some Science Behind Gratitude

Science of GratitudeAccording to researchers at Indiana University, the mental benefits of gratitude include:

  • Decreased feelings of anxiety and depression
  • Individuals have a better ability to cope with stress
  • Feelings of individuals are more confident and have more self-worth
  • Individual have generally higher feelings of happiness
  • Individuals who practice gratitude may even rewire the brain to be more sensitive to experiences gratitude

They also found that there are physical benefits associated with having an attitude of gratitude such as:

  • Improved cardiac health
  • Decreased blood pressure
  • Better sleep habits
  • Quicker recovery from illness
  • Increased energy

Ways to practice gratitude:

  • Keep a gratitude journal
  • Keep a gratitude jar and put little notes in the jar each day
  • Observe “30” days of thanks. Post something you are grateful for or post a picture of something you are grateful for each day.
  • Thank 5 people who have an impact on your life and write each one a letter to express your gratitude.
  • There are also gratitude calendars that can be helpful
  • Practice mindfulness
  • Spend time with loved ones
  • Volunteer

January Spotlight – Kathy Walsh

Kathy with Husband and DogsI consider myself to be an active person.  I garden, horseback ride and do the care of my horse, love to walk with and work with my dogs, and play with my grandkids. I also have my “pups” who are certified therapy dogs who visit hospitals, schools, and assisted living facilities. They are amazing. Sometimes Sammy also visits the yoga studio.

About 3 years ago, I noticed I was stiff at times, less flexible and was losing some strength.  That’s when I decided to try yoga.  It only took a few months to notice my energy and stamina with on the rise!  I was less achy and sleeping better.  And now I surprise myself with how much my balance and strength have improved!  At 66, I feel better than I did ten years ago.  And I have a friend going to yoga, too!  We have such a good time in our classes with Sarah!