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Stop and BREATHE.... [Nov. 23rd, 2010|11:10 am]
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I caught this lecture on UCSF TV (by Margaret Chesney) about  emotional tools they give their patients (the first studies where they implemented this program were with Cancer and HIV patients). These are tools for over-all well being.  Patients whose well- being improved, their health in turn improved.  It was a good lecture, really basic things,  but made sense.  

B-R-E-A-T-H-E

Breathe:  Take a deep breath.  be present with yourself in the moment
  • Be aware in the current moment. 
  • Accept what is, not what "ought to be".
  • Suspend Judgement
Literally breathe. Studies have shown that under stress, people are holding their breath not realizing it, particularly women.  This has led to high C02 levels in the body, which as result cause other health problems, high blood pressure, etc.  Your body needs oxygen. (Stop and Breathe, where you allow your entire stomach to extend out. Breathe like you breathe sleeping.)
Get out of your head for a moment and allow yourself to be in the current moment. Pay attention to your surroundings. To get yourself in the moment, stop and just listen to the sounds around you, the ones you usually filter out. Start practicing being present in the moment instead of  in your head mulling over all of your stress.
Stop Focusing on those things that cannot be changed, only focus on things that CAN be changed. ie: I can't change the disease I have, but I can change my diet, my attitude, etc. Put your focus on those other things that CAN be changed.  Things that you DO have control over. 

Realistic Goals:   Set realistic goals for this moment, hour and day, then celebrate meeting them.

Stop berating yourself for the things that didn't happen in the day, instead celebrate what DID get accomplished. 


Everyday Events:  Notice every positive moment. Sunsets, flowers, etc. 

Recognize when things go right  and share these with others.  

Acts of kindness: Create positive events for other people.

The lecturer gave an example one of the things she likes to do. At the grocery store she always has a small basket with a small number of things to buy. When checking out, if a mom with kids and a basket overflowing with groceries get in line behind her,  she lets them go first instead of the other way around.  It's unusual because normally people let  those with the small basket go first.  She'll say, "you have tired kids, who have trouble waiting. I don' t have kids with me and there is nowhere I need to be right away." 
She often does things that make people around take notice and change the way they think about things.

Turn it around: Reframe negative events. See the silver lining in everything.

Honor Strengths:  Acknowledge your personal strengths.
  • Write down wonderful things about you.  Write down things you do well and read it everyday.
End each day with Gratitude:  Note positive steps and all you're thankful for. 
  • Do positive accounts at the end of the day.
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Comments:
[User Picture]From: [info]sandratayler
2010-11-24 01:11 am (UTC)

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Thank you for this. It was very helpful today.
[User Picture]From: [info]emilywhite
2010-11-24 03:28 am (UTC)

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Thank you for saying so. I'm glad it was well timed and beneficial today. (I never watch UCSF TV either, totally random, I think my daughter was switching the channels and there it was.)
I've been dizzy a lot lately and I realized, I'm not breathing!!