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Self Care Techniques
Transcript of Self Care Techniques
Bijlefeld, M. K., & Zoumbaris, S. (2001, May). Food & You: Healthy Habits for Teens. In Western Michigan University ebrary. Retrieved April 9, 2014, from http://site.ebrary.com/lib/wmichlib/docDetail.action?docID=10005665&p00=healthy%20food
Galen, G. C. (2008). The emotional and behavioral effects of hatha yoga used as an adjunct to traditional mental health treatment for adolesecents with a range of psychiatric disorders. (Order No. 3324033, University of Hartford). ProQuest Dissertations and Theses, , 108. Retrieved from http://search.proquest.com/docview/304375347?accountid=15099. (304375347).
Lockeretz, W. (2007, September). Organic Farming: An International History. In Western Michigan University ebrary. Retrieved April 9, 2014, from http://site.ebrary.com/lib/wmichlib/docDetail.action?docID=10193764&p00=farming
Shear, J.(2006). The experience of meditation. Princeton, New Jersey: The Infinity Foundation
Simmer-Brown, J. (2011). Meditation and the classroom. Albany, New York: State University of New York Press
Woodyard, C. (2011). Exploring the therapeutic effects of yoga and its ability to increase quality of life. International Journal of Yoga, 4(2), 49-54. doi:http://dx.doi.org/10.4103/0973-6131.85485
In: Exercise: A Program You Can Live With (2010); Harvard Health Publications Harvard Medical School (Stamford, CT), 2010. 6-15
The physiology of the exercise induced mood lift. (2009, Sep). Running & Fitnews (Online), 27, 4-6. Retrieved from http://search.proquest.com/docview/211273180?accountid=15099
Self Care Techniques
What is yoga?
Prevents cardiovascular diseases
Stroke,hypertension, heart attacks
Reduces high blood pressure and blood clots
Prevents plaque build up in arteries
What can exercise do for you?
Enhances your quality of life
People tend to have fewer physical and social limitations
Extends life span, improves mental,emotional and physical functioning
Wards off depression and anxiety
Lifts mood and increases serotonin levels
Benefits of Exercise
Some Simple routines you can do in your own home
Types of Exercise
Yoga originated in India around 5000 years ago
This ancient practice has become popular in the western world since the early 1900's, when introduced by Swami Vivekananda
The principles of yoga come from the Yoga Surtas of Panajali
Yoga translated as "union"
Hatha Yoga is the most commonly practiced and accessible form in the U.S.
Hatha yoga involves pranayama (breath work) asanas (poses) dyhana (meditation) and savasana (relaxation)
Yoga is effective because:
-it empowers people through self-acceptance, stress-tolerance and mental focus
-practice manifests a sense of calm, and feeling capable
- it strengthens regions of the brain that are associated with coping behaviors, stress response, goal setting etc.
What is meditation?
A procedure that allows the mind to:
Leave all thoughts behind
Experience its own inner source
Reformed (Shear xiii)
Two Main Categories of Meditation: Shamatha
Two Main Categories of Meditation: Vipashyana
Seeing, Knowing, Transforming
Differences in Meditation Procedures
Zen Buddhist practices-
circulation of energy
Attention to sounds
energy centers in the body
inner feelings of love for God
Christian Centering Prayer-
Uses a word of love to stimulate receptiveness to God within
Compassion for others
Blocking information retrieved from your senses and focusing your mental energy on an object to achieve inner peace and tranquility (Simmer-Brown 13)
Ranges from basic scanning handfulness meditations to insight meditations to creative visualizing meditations (Simmer-Brown 14)
What is healthy?
Where does it come from?
fruits and vegetables and
fat" (Bijlefeld, Zoumbaris 75).
Super Markets, Farmers Markets, and Grocery Stores
Look at the label!
"Labels can help identify good sources of fiber, vitamins, and minerals while also helping you balance your intake of fat, saturated fat, cholesterol, and sodium" (Bijlefeld, Zoumbaris 114).
Benefits of starting a food log:
Steps to starting a food log:
set a goal
allergies & sensitivities
*there are other ways of making a food log, this is just one way.
H2O (Flushing it out!)
Cut out alcohol
Organically grown produce or meat
A few different ways to detox:
Why do people detox?
chemicals (drugs, alcohol)
Why was there a rise in organic farming?
"...offered more natural foods produced in a safer and more environmentally sound ways" (Lockeretz 5).
There has been a growing feild of research dedicated to how yoga can be used as a therapy for a variety of mental health issues.
Self Care Techniques