July 7th, 2016
A while back, I learned about a new app called Headspace. It was free. I had committed to practising mindfulness and this app was a great tool to get me started. Headspace provides 10 sessions lasting 10 minutes each. You are introduced to breathing, noticing sensations, accepting and releasing thoughts and, connecting to your inner stillness-the space between the thoughts.
I have struggled to meditate for years. I have these great intentions but it's hard to be undisturbed for ten minutes and I'm never sure if I am doing it right. I don't feel comfortable sitting with my spine straight (like someone is pulling a string from the top of my head). I decided to meditate lying down but I always fell asleep.
Headspace allowed me to devote a small amount of time every day to calming my mind. I wondered if ten minutes would be long enough to make any difference. I started noticing changes from day to day. My mind was more focused and my breath was getting deeper. I could also see a crossover between the acceptance of whatever thoughts and emotions came up during meditation and my general acceptance of things as they were in my regular life.
When the ten day trial was over, I had the option to purchase more sessions. I didn't. What I did was continue to listen to the first ten trial sessions over and over again. You still have access to them and there is no limit to how many times you play them. I don't feel the need to graduate to a more advanced level. Repeating the basics: breathe, notice sounds around you, feel your connection to the chair and the floor, focus on sensations in your body, see the thoughts ebb and flow, let them go, keep breathing are good enough for me.
My eldest daughter has been experiencing more anxiety at bed time. I used to play a hypnosis cd at night with messages of empowerment and self-esteem. She loved listening to the hypnotist and always drifted off within five minutes. We played the cd every night, it got well used and I needed to replace it every year. The last time I contacted the hypnotist for a replacement cd, she didn't respond. My daughter said it was ok. She had outgrown it. She was fine for over a year. Lately, however, she has not been able to drift to sleep on her own. Sometimes I have massage her back or read her inspirational stories. She also just likes to talk about her life. She asks; "Can we talk mama?". I generally say yes unless she has stayed up too late.
A few nights ago, I suggested she listen to Headspace. I have it on my iPhone and I listen to it with headphones before bed. She resisted the idea at first, she said it sounded lame. When I offered to listen to it with her, she decided to give it a try. By the time the ten minutes were up, she had drifted to sleep. I plucked the ear bud out of her ear (I was wearing one and she was wearing the other) and she didn't even wake up. Now she asks for it. She likes how relaxed she feels after only ten minutes. I suspect that she will eventually fall asleep before the ten minutes are up after a week or so. The Headspace man's voice will become a cue for sleep and relaxation.
If you have always wanted to try meditation, give this app a try. It has worked for me and is now helping my ten year old daughter get some rest.
Anne Walsh
www.artnsoul.org
Showing posts with label stress management. Show all posts
Showing posts with label stress management. Show all posts
Thursday, 7 July 2016
Wednesday, 16 March 2016
Know your heart
March 15th, 2016
Do you know a woman who has suffered a stroke or heart attack? I don't. I do know many women who have battled breast cancer. I guess that's why it comes as a shocker to learn that heart disease is the number one killer among women. For many of us, heart attacks are what happen to older men. Most of the research has used men and the results reflect this. You have an expectation of what heart attacks look like, based on this gender-biased research: sudden chest pain and difficulty breathing. The thing is, for women, a heart attack can feel more like indigestion, a pain in the back or arm, discomfort in the jaw, flu-like symptoms or fatigue. For some women, there are no symptoms other than the persistent fatigue. They consult their doctor and discover they have had a heart attack.
I only know half my family history so it's a little unsettling for me to not know if this runs in that part of my family, especially since I once read that african-americans were more at risk of cardio-vasculaire disease than caucasians. I do not smoke, I am not diabetic and my blood pressure is low but I am not consistently physically active, my cholesterol levels are high and I have gained weight, mostly in my midsection.
So, what can I do to reduce my risk? Exercise and eat healthy food. The goal is not a short-term diet but sustainable, healthy food habits. I can work on reducing my stress levels and floss my teeth. Letting plaque accumulate in your gums contributes to the presence of plaque in your blood stream. I can also make time for friends. Feeling loved and supported reduces stress levels, so does playing with the dog or having fun with my kids.
Another unfortunate factor that contributes to the death of women due to heart disease is that we ignore the symptoms, we deny that we are having a heart attack because we don't have time to deal with it, it's just not a good time. Check out the video by Elizabeth Banks on www.goredforwomen.org. I could relate to Elizabeth as she plays a mom with children and work responsibilities who is trying to get everything done, multi-tasking and gulping coffee. When symptoms occur, she ignores them and just pushes through. Her son and husband notice something is wrong but she denies it. It's a great way to raise awareness about the need to take care of ourselves, not just our loved ones.
There's more information about the symptoms of stroke out there. I have witnessed a lady having a TIA (transient ischemic attack) when I worked in long term care. When you are having a stroke, you may notice half of your body losing its muscle tone, your face looks like it's drooping, your arm goes loose and you are unable to pull it back up, your leg loses the ability to stand so you fall, your vision could become blurry, you may be unable to speak or what you say makes no sense. It is really important to call 911 immediately if someone has these symptoms. The TIA is a smaller scale episode that is often a precursor to strokes. Residents who had TIAs were more likely to recover quickly and not have long term impairments. The same habits that increase your risk of heart disease also increase your risk of stroke.
I don't know about you but I am motivated to eat right, exercise, drink water and manage my stress. How about you?
Anne Walsh
www.artnsoul.org
Do you know a woman who has suffered a stroke or heart attack? I don't. I do know many women who have battled breast cancer. I guess that's why it comes as a shocker to learn that heart disease is the number one killer among women. For many of us, heart attacks are what happen to older men. Most of the research has used men and the results reflect this. You have an expectation of what heart attacks look like, based on this gender-biased research: sudden chest pain and difficulty breathing. The thing is, for women, a heart attack can feel more like indigestion, a pain in the back or arm, discomfort in the jaw, flu-like symptoms or fatigue. For some women, there are no symptoms other than the persistent fatigue. They consult their doctor and discover they have had a heart attack.
I only know half my family history so it's a little unsettling for me to not know if this runs in that part of my family, especially since I once read that african-americans were more at risk of cardio-vasculaire disease than caucasians. I do not smoke, I am not diabetic and my blood pressure is low but I am not consistently physically active, my cholesterol levels are high and I have gained weight, mostly in my midsection.
So, what can I do to reduce my risk? Exercise and eat healthy food. The goal is not a short-term diet but sustainable, healthy food habits. I can work on reducing my stress levels and floss my teeth. Letting plaque accumulate in your gums contributes to the presence of plaque in your blood stream. I can also make time for friends. Feeling loved and supported reduces stress levels, so does playing with the dog or having fun with my kids.
Another unfortunate factor that contributes to the death of women due to heart disease is that we ignore the symptoms, we deny that we are having a heart attack because we don't have time to deal with it, it's just not a good time. Check out the video by Elizabeth Banks on www.goredforwomen.org. I could relate to Elizabeth as she plays a mom with children and work responsibilities who is trying to get everything done, multi-tasking and gulping coffee. When symptoms occur, she ignores them and just pushes through. Her son and husband notice something is wrong but she denies it. It's a great way to raise awareness about the need to take care of ourselves, not just our loved ones.
There's more information about the symptoms of stroke out there. I have witnessed a lady having a TIA (transient ischemic attack) when I worked in long term care. When you are having a stroke, you may notice half of your body losing its muscle tone, your face looks like it's drooping, your arm goes loose and you are unable to pull it back up, your leg loses the ability to stand so you fall, your vision could become blurry, you may be unable to speak or what you say makes no sense. It is really important to call 911 immediately if someone has these symptoms. The TIA is a smaller scale episode that is often a precursor to strokes. Residents who had TIAs were more likely to recover quickly and not have long term impairments. The same habits that increase your risk of heart disease also increase your risk of stroke.
I don't know about you but I am motivated to eat right, exercise, drink water and manage my stress. How about you?
Anne Walsh
www.artnsoul.org
Saturday, 9 January 2016
Technology, A Decidedly Love-Hate Relationship
January 9th, 2016
You may or may not have noticed that I missed a post on my blog for the first time yesterday. It wasn't because I was at a loss for things to say and, it had nothing to do with the seven 9 year olds partying at my home, celebrating my daughter's birthday. The problem was technology. My husband was contacted by a Bell representative and decided to upgrade our router. What we didn't know was that they disconnect your existing router and mail out a new one. We received our updated router yesterday but none of our devices worked despite the fact that all of them displayed full bars. My husband called Bell after work to complete the set up. They were progressing really well until they got disconnected. He looked at me and announced: "I've been disconnected from Bell", to which I replied: "Bell is the connector, how can they lose their own connection?" When my husband tried calling back, a recording informed him that the office was now closed. He was cut off because Bell's office was closed whether he was in the middle of a conversation or not.
We eventually got things sorted out and now I am able to post today's blog. What is ironic is that my post was about technology. It struck me yesterday, as I hosted a group of 9 year olds, how technology changes the way we live and interact. Most of the children showed up with an iPhone, usually their parent's old but still functional model. They used them to take photos. They pulled them out each time their was a few moments of free time (as I cleared off the table for art or prepared the cake). When I asked who would like to call their parents to say good night, some of them opted to text instead. When I said it was lights out, much to their chagrin, they were looking for outlets to plug in their phones. They also used their devices as a source of light so they could read or chat. They all noticed that we had no WiFi.
I have been lobbying to get into schools in order to offer art therapy workshops which promote pro-social behaviours. Our children learn to read, write and add but there are so many skills involved in living a full life that are taken for granted until you realize that they are lacking or underdeveloped in the next generation. I will give you a few examples. Looking at someone when they are talking to you is a given, right? Yet, you see so many couples out for supper, each checking their messages or texting. I even saw some of my college students texting each other at the library, they are sitting next to each other. Spelling is a skill that has been lost in an age of abbreviations and spell check. I once met with a student who wanted to discuss her assignment. She brought her computer and typed in ideas as we spoke. She would type in what she thought the word would look like and highlight it for spell check. She did this automatically and for most of the words.
Critical thinking and creativity are at risk. When assigning work as a college professor, I asked my students to pick a cause they were passionate about and answer a list of questions. I wanted their opinion. This assignment was not complicated but they needed to come up with the information on their own. You can't google your opinion. What I found was people would ask each other what they had picked for their topic and they would ask others for ideas.
Now I want to clarify, I am not anti-technology. I used my iPad when I was tutoring at-risk children who were struggling with the alphabet. They hated reading and the first time I called them over for tutoring, they dragged their feet. However, I played "Endless Alphabet"with them on my iPad and they were hooked. They got to recognize letters, hear how they sound, learn what the word meant, see a short animation about the word and watch monsters destroy the word on the screen. I use Facebook to connect with friends and relatives who live far away and to promote my business. I love that someone in Australia can read this blog and that I can offer a Skype art therapy workshop for women in a shelter at an undisclosed location.
What worries me is seeing young children who don't know what to do when they feel stressed, who try to think and act like everyone else, who stand at a regular sink and wait for the water to start automatically, stymied, who feel bored if they are not entertained even for a few minutes. They have lost their imagination, the concept that they can make things happen in the world around them, not just on Minecraft. What is frightening is witnessing this transition, as I have through volunteering in my children's classes. In Grade 1 students are excited by a box of art materials and can't wait to jump in and create. By Grade 4, students examine what others are making, venture a few ideas to check if others approve and ask for more assistance than they need.
I'd love to teach stress management, healthy emotional expression, boundaries, positive communication, creativity, community involvement and self-care, just to name a few. These skills will foster a generation of children who are self-aware, creative, confident and involved in the community. That sounds good to me! What do you think?
Anne Walsh
www.artnsoul.org
You may or may not have noticed that I missed a post on my blog for the first time yesterday. It wasn't because I was at a loss for things to say and, it had nothing to do with the seven 9 year olds partying at my home, celebrating my daughter's birthday. The problem was technology. My husband was contacted by a Bell representative and decided to upgrade our router. What we didn't know was that they disconnect your existing router and mail out a new one. We received our updated router yesterday but none of our devices worked despite the fact that all of them displayed full bars. My husband called Bell after work to complete the set up. They were progressing really well until they got disconnected. He looked at me and announced: "I've been disconnected from Bell", to which I replied: "Bell is the connector, how can they lose their own connection?" When my husband tried calling back, a recording informed him that the office was now closed. He was cut off because Bell's office was closed whether he was in the middle of a conversation or not.
We eventually got things sorted out and now I am able to post today's blog. What is ironic is that my post was about technology. It struck me yesterday, as I hosted a group of 9 year olds, how technology changes the way we live and interact. Most of the children showed up with an iPhone, usually their parent's old but still functional model. They used them to take photos. They pulled them out each time their was a few moments of free time (as I cleared off the table for art or prepared the cake). When I asked who would like to call their parents to say good night, some of them opted to text instead. When I said it was lights out, much to their chagrin, they were looking for outlets to plug in their phones. They also used their devices as a source of light so they could read or chat. They all noticed that we had no WiFi.
I have been lobbying to get into schools in order to offer art therapy workshops which promote pro-social behaviours. Our children learn to read, write and add but there are so many skills involved in living a full life that are taken for granted until you realize that they are lacking or underdeveloped in the next generation. I will give you a few examples. Looking at someone when they are talking to you is a given, right? Yet, you see so many couples out for supper, each checking their messages or texting. I even saw some of my college students texting each other at the library, they are sitting next to each other. Spelling is a skill that has been lost in an age of abbreviations and spell check. I once met with a student who wanted to discuss her assignment. She brought her computer and typed in ideas as we spoke. She would type in what she thought the word would look like and highlight it for spell check. She did this automatically and for most of the words.
Critical thinking and creativity are at risk. When assigning work as a college professor, I asked my students to pick a cause they were passionate about and answer a list of questions. I wanted their opinion. This assignment was not complicated but they needed to come up with the information on their own. You can't google your opinion. What I found was people would ask each other what they had picked for their topic and they would ask others for ideas.
Now I want to clarify, I am not anti-technology. I used my iPad when I was tutoring at-risk children who were struggling with the alphabet. They hated reading and the first time I called them over for tutoring, they dragged their feet. However, I played "Endless Alphabet"with them on my iPad and they were hooked. They got to recognize letters, hear how they sound, learn what the word meant, see a short animation about the word and watch monsters destroy the word on the screen. I use Facebook to connect with friends and relatives who live far away and to promote my business. I love that someone in Australia can read this blog and that I can offer a Skype art therapy workshop for women in a shelter at an undisclosed location.
What worries me is seeing young children who don't know what to do when they feel stressed, who try to think and act like everyone else, who stand at a regular sink and wait for the water to start automatically, stymied, who feel bored if they are not entertained even for a few minutes. They have lost their imagination, the concept that they can make things happen in the world around them, not just on Minecraft. What is frightening is witnessing this transition, as I have through volunteering in my children's classes. In Grade 1 students are excited by a box of art materials and can't wait to jump in and create. By Grade 4, students examine what others are making, venture a few ideas to check if others approve and ask for more assistance than they need.
I'd love to teach stress management, healthy emotional expression, boundaries, positive communication, creativity, community involvement and self-care, just to name a few. These skills will foster a generation of children who are self-aware, creative, confident and involved in the community. That sounds good to me! What do you think?
Anne Walsh
www.artnsoul.org
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