Page 3 - Senior Times June 2019 26-06
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Senior Times - June 2019 Page 3PART OF THE SANDWICH GENERATION? CHERISH RELAXATION MOMENTSBy: Sherii Sherban, PublisherThe kids are home on summer break andyour parents want to enjoy the beautiful summer weather. If you’re a caregiver for both you can still keep your inner peace this summer by taking just a few minutes for yourself to reduce stress.There are important health benefits for self-focus, even if it’s only during 15 minute breaks. Sometimes just five minutes works.According to the Mayo Clinic, practicing relaxation techniques can:• Slow heart rate.• Lower blood pressure.• Slow breathing rate.• Reduce activity of stress hormones.• Increase blood flow to major muscles.• Reduce muscle tension and chronic pain. • Improve concentration and mood.• Lower fatigue.• Reduce anger and frustration.• Boost confidence to handle problems.These simple and quick relaxation techniques can reduce stress symptoms and help you enjoy a better quality of life, especially when caring for a loved one.Take a five-minute break and focus on your breathing. Sit up straight, close your eyes, and place a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdo- men and work its way to the top of your head. Reverse the process as you exhale through your mouth.taking just five minutes to focus on only one behavior with awareness.It lowers cortisol, your body’s stress hormone, and boosts brain chemicals called endorphins, which help your mood. Laughter also benefits many organs. Laughter enhances your intake of oxygen-rich air, and stimulates your heart, lungs and muscles.Mentally scan your body to get a sense of how stress affects it each day. Find a position that is most comfortable for you; lie on your back, or sit with your feet on the floor. Start at your toes and work your way up to your scalp, noticing how your body feels.Place a warm heat wrap around your neck and shoulders for 10 minutes. Close your eyes and relax your face, neck, upper chest, and back mus- cles. Remove the wrap, and use a tennis ball or foam roller to massage away tension.6. MeditateA few minutes of practice per day can help ease anxiety. “Research suggests that daily medi- tation may alter the brain’s neural pathways, mak- ing you more resilient to stress,” says psycholo- gist Robbie Maller Hartman, PhD.It's simple. Sit up straight with both feet onthe floor. Close your eyes. Focus your attention on a positive thought such as, “I feel at peace” or, “Today is a good day.” Place one hand on your belly to sync the thought with your breaths.Research shows that listening to soothing music can lower blood pressure, heart rate, and anxiety. Create a playlist that works for you. You also can blow off steam by rocking out to more upbeat tunes – or singing at the top of your lungs.8. Get MovingAll forms of exercise, including yoga and walking, can ease depression and anxiety by helping the brain release feel-good chemicals and by giving your body a chance to practice dealing with stress. A quick walk around the block, climb- ing up and down the stairs a few times, or stretch- ing exercises can help.Your social network is one of your best tools for handling stress. Talk to others – preferably face to face, or at least on the phone. Share what's going on. You can get a fresh perspective while keeping your connections strong.Keep a gratitude journal to help you remember all the things that are good in your life. I’ve start- ed one that has five years in it at the same time. It brings a smile to my face to read what happened the same day a year ago.“Being grateful for your blessings cancels out negative thoughts and worries,” says Joni Emmerling, a wellness coach.Remember developing new skills, or even a habit takes time, so please be willing to commit some time to it. You might find that you will need to plan time to relax, especially when caregiving. Take advantage of nap times, travel time, or even look for reasons to laugh while caregiving. If one technique doesn’t work for you then try another one. You might find that several are helpful for you. Share what you learn with others; it may be helpful to them too. If none of these techniques seem to work, consider talking with your doctor for other solutions. Others may take more time such as massage, yoga, or even art therapy but if they work both you and your loved one will bene- fit. Don’t let your stress build so that you become ill and are no longer available to help the person that is so very important to you.3. Laugh Out Loud4. Tune in to Your Body9. Reach Out1. Breathe Deeply“Deep breathing counters the effects of stress by slowing the heart rate and lowering blood pres- sure,” says psychologist Judith Tutin, PhD, certi- fied life coach.7. Crank Up the Tunes2. Be Present – Slow DownWhen you spend time in the moment and focus on your senses you should feel less tense. Try5. Decompress10. Be GratefulIT’S ABOUT YOU.When you need legal help, you deserve a Law Firm that will work for you.We are a different kind of law  rm.Call us today and  nd out the difference for yourself.Probate & Estate PlanningYour family and your wishes.Trusted and respected to help YOU make YOUR decisions regarding your estate, your property, your health care plans and your legacy.• Wills • Trusts • Power of Attorney • DeedsFREE CONSULTATIONSfor Probate & Estate Planning Clients.269-965-3185Kellie E. Podolsky601 S. Shore Dr. #329, Battle Creek 49014 • • (269) 965-3185 • Find us on facebook!

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