Stress is something that we experience at one time or another and knowing how to de-escalte this is an important tool to manage our well being. In this month’s Kevin’s Pick, we will show you a simple breathing and meditation exercise you can perform any where.
As we wind down and move into the end of summer it’s important to regularly practice outdoor safety tips. Your health and wellbeing are important and should be protected during excessive heat. Below are some useful tips and please enjoy the rest of your summer!
Finally, due to the heat and dry conditions, always remember to put out campfires and avoid potential fire hazards.
With most of California’s restrictions lifted, we are now able to go out and make the most of this summer! I know there are a ton of activities I’m looking forward to participating in but haven’t been able to do so.
Below are some tips on how to make memories to last a lifetime. Also, please be mindful and protect yourself and others as you engage in these activities.
Studies show that sunshine is a natural remedy to help with depression, anxiety, and stress. Personally, I love the feeling of the sun against my face and the wind against my skin as I go for walks. Whether you are walking your dogs, taking a stretch break outside, or getting your steps in before work, everyone can use some time outdoors. Remember to protect yourself from the sun!
When I was in middle school, I couldn’t wait to have a cell phone. Being connected to all my friends was the most gratifying feeling in the world. Nowadays, I realize the importance of disconnecting and being present right here and right now. There are so many distractions on social media, which can cause unnecessary stress and cause you to lose focus of what’s important.
For a couple of minutes each day put the phone and laptop down. Enjoy your coffee while listening to the wind rustle the leaves and watch a sunset without distractions. Let future self-take care of future tasks.
We are constantly on the go. Our minds are always thinking about the future, and we focus on what we need to accomplish as opposed to resting and relaxing. This can cause us to stress and miss out on what’s right in front of us.
John Lennon’s famous quote of “the time you enjoy wasting, is not wasted time” holds true on how to make the most of your summer. Whether it’s reading a book, spending time with loved ones, or just taking care of yourself, investing in your own happiness and well-being is never wasted time.
If you are interested in entering a challenge to win prizes and make the most out of your summer, please join us for Summer Bucket List, a 4-week long program for employees and physicians. This is a virtual program aimed to increase physical activity and to encourage you to spend time outdoors through hiking, going to the beach, and spending time with loved ones and friends. Please click here https://wordpress.livewellbewellnvly.org/summer-bucket-list/ to register.
Summer is fast approaching and many of us are excited to enjoy the outdoors and sun. I for one love to go to the beach and place my feet in warm sand. However, as much as we enjoy the outdoors, excessive sun exposure can cause damage to your skin, which include premature wrinkles and skin cancer.
Below are some of my favorite tips to safely enjoy the summer without potentially damaging my skin.
Have a great and safe summer!
This month’s blog will cover more neck and shoulder stretches. I’ve noticed that my upper back and neck are stiff and sore after working on my laptop. Even looking down at my phone or reading a book on my lap causes my upper body to tense and become stiff.
The stretches below are meant to improve your mobility in the office or at home. Taking small breaks can increase your range of motion while simultaneously reduce pain in your shoulders.
Sit up tall in your chair and place your hands on your ears. Take a deep breath and pull your elbows apart while simultaneously squeezing your shoulder blades together. Then, lean back and look back while looking to the wall behind you. Hold for 15 to 20 seconds.
Turn your head and pretend as if you are smelling your underarms. Use your hand to gently pull against the side of your neck so you can deepen into the stretch. Hold for 20 seconds on each side.
Place your forearm against a doorway/wall and keep your elbow at 90 degrees. Lean into the doorway/wall and twist your body so you are looking over your shoulder. Hold this stretch for 20 seconds to open up your chest and upper back.
Common problem areas from excessive computer usage are tight upper back and chest muscles. We spend most of the day hunched forward, which causes our chest to cave in and our back muscles to become tight. If left untreated, our posture can become compromised and we can develop chronic back, neck and shoulder issues.
Therefore, it is essential to stretch and strengthen your body at home or the office, even if it is for a couple of seconds. Try the stretches below to strengthen your body and improve your range of motion.
Sit up tall in your chair and place your hands on your ears. Take a deep breath and pull your elbows apart while simultaneously squeezing your shoulder blades together. Hold for 15 to 20 seconds.
Sit up tall in your chair and interlace your fingers. Take a deep breath and push your palms away from your body. Round your spine and pull your shoulder blades apart. Hold for 15 to 20 seconds.
Perform both the chest and back opener throughout your day to help reduce pain and improve mobility!
There is a sense of serenity and peace while thinking about water. Viewing the waves of the ocean during a sunset brings happiness, and hearing the rain drops against the windowsill creates a relaxing environment. I personally feel so much better when I’m at the beach. All my worries and fears cease to exist when I see the deep blue water extend past the horizon.
In contrast, our daily lives are the opposite of what water represents. We rush to get to work, furiously respond to emails, and multitasking has become a habitual activity. Our lives are so busy that it is often difficult to find time to enjoy what really matters.
Below are some tips on how to be like water. These tips will help with mindfulness and increase your life satisfaction.
Water moves forward. Do you ever feel stuck in a rut or a situation? Think about moving forward in your life. We can’t change the past and we can’t predict the future. Move forward, drop by drop, or step by step.
Water adapts to the environment. When you put water in a freezer it turns to ice. When you put water in a glass it shifts to accommodate the cup. Change is constant and at times we struggle to adapt. We wish things were different or we want a different outcome. However, we can shift our perspective to respond instead of reacting to change.
Water flows easily. With our jobs, family, and social lives, it can feel like it’s a daily struggle to meet all our responsibilities. If you feel overwhelmed, take a deep breath, and pause. It’s all right to provide self-care first before taking care of everything else. Find a place within yourself which consists of ease and effort as opposed to pushing forward to the point of exhaustion and burnout.
Take care and don’t forget to hydrate, physically and mentally!
Many of us view the New Year as a new beginning and positive change. While I do agree with this notion, I also view the mornings as a symbolic representation of a new beginning. Before the sun rises the sky is dark and there is no light to be seen. Then the sky slowly changes, and radiant light emerges from the horizon, casting warmth and energy farther than the eye can see. All the darkness is gone, and we are left with a radiant and new sunrise. A new day has emerged.
We can compare the sunrise, or transformation from darkness into light, as a new beginning. The challenges and obstacles we faced are of the past, and the dawn is a new day for us to grow and transform ourselves. Moreover, there are 365 days of this a year! This means we don’t have to wait until the New Year for a new beginning. Opportunity and potential are always in front of us.
Therefore, it is essential that we start our mornings or our new beginnings with intention and focus. Below are some tips to illuminate light upon your goals and dreams.
Become a morning person so you can take care of yourself. I know this is hard for all of us. I personally need 8 -9 hours of sleep a night in order to exercise and train others. However, I noticed that when I wake up earlier, I am more productive and I’m able to achieve more throughout the day. In addition to waking up early, I will try to work out, exercise, stretch, or listen to music. Self-care gives me motivation and I’m so much happier afterwards. This helps supercharge my day so I can make the most of my time. It’s very easy to stay in bed, especially with the cold weather. See if you can push yourself to not press snooze and get out of bed.
Avoid excessive use of social media. I think social media is beneficial to keep up with people’s lives and accomplishments. However, I catch myself looking at my phone in the morning and before I know it, an hour has passed. I realized that I could look at other people’s lives and get lost in theirs, or I can get out of bed and invest in mine. Looking at people’s accomplishments also can create comparison and judgement. We might wish our lives were better or we had different circumstances. Social media isn’t bad but remember that there should be limits on how much time you spend scrolling through Facebook and Instagram.
Change your perspective. Sometimes when I wake up and look at the clock, I wish I was still sleeping, and I groan at the fact that I have to get out of bed. Upon reflecting on these thoughts, I realized that my perspective was negative. Consequently, I came to the conclusion that I have the power to shift my perspective into something that will benefit me. Instead of saying I have to wake up, I now say I get to wake up. I now have 24 hours to make the most of my day. Every day I am blessed with the opportunity to motivate and inspire people to change their lives. After work, I have the opportunity to enrich my life though yoga, dance, and spending time with the people I love. I am incredibly grateful for all of this, but gratitude only comes when we take a step back in order to adjust our len.
Every day we have the opportunity for a new beginning. I wish everyone happiness, contentment, and growth, 365 days out of the year!
One of the hardest things about the holidays is to find time to take care of yourself. We are so busy with shopping, planning events and cooking that we lose sight of self-care. It’s easy to put yourself in autopilot and forget that the driver also needs to stop and perform self-maintenance.
Even with a busy schedule we can still find some time to become more mindful and make decisions to improve your health for the holidays. Below are some tips you can adopt to thrive during the holiday season.
Wishing everyone a great holiday! Please stay safe and take care of yourself.
As the weather cools off and we move into Fall and Winter, I can’t help but smile when I think about Thanksgiving. As a child I remember my parents cooking delicious food in the kitchen while a football game played on the TV. My siblings were chasing each other, and my mom and her friends were talking about where they wanted to go early morning shopping. There is a sense of warmth, comfort, and joy when I reminisce about these memories.
This year has been hard on many of us. We might have experienced a dramatic shift in our personal and professional life. I know I am still adjusting to teaching and training through ZOOM and seeing my coworkers through TEAMS. It’s especially difficult when I visit my parents and I have to wear a mask and make sure to wash my hands and keep my distance from my father who has COPD.
Even with the current health situation and social challenges we can still create great memories that will last a lifetime. We can still return to an experience of joy and amazement, similar to what we experienced as adolescents. Throughout my life experiences I’ve learned that happiness isn’t getting what you want but making the best with what you have. Below are some tips on how to practice being thankful this holiday season.
I hope everyone has a wonderful and safe Thanksgiving. Don’t forget to do some squats every now and then as you’re watching the Macy’s Parade!
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