Update from Self-Quarantine -Day 48

I saw this online this morning and the feels…

Via https://www.newyorker.com/humor

If you have been following along this month, you know I only made it to the letter “I” in the alphabet for the A-Z challenge. The reason for this is that it began to feel more like a chore than something I was excited about. Plus the stats were the same as when I was not posting. So I felt a little adrift in figuring out where to go from there. That is of course not to say I have not been busy.

We officially heard on Monday that my husband has finally been acknowledged by the Social Security Administration as being disabled. Surprisingly, he was approved not for his Sjogren’s Syndrome (which is a blue book listing), but rather because of a combination of health problems not the least of which is migraines. I plan to have another post with full details because it has been a three year battle and I have found that not many people talk about what happens after…

I have a meeting with my dissertation chair tonight. I had joined a group on Facebook that was hosting a challenge to get the dissertation written, but nothing has happened in the two weeks since my last group meeting with my chair. Again, it is that feeling of being adrift. I know I need to get more motivated and I should feel like I have all this time now to work on the paper, but I feel like I am busier than ever while still being at the least productive I have ever been. Anyone else feel like that? I tried describing the feeling to my husband, but he wasn’t understanding what I was getting at.

I am an introvert at heart, so I am not bothered by the fact that a month and a half has gone by since we began self-quarantine. I enjoy my coffee on the deck in the mornings. I keep up with my emails, and I am still teleworking for my full time job which means lots of virtual meetings and conference calls. Plus, I am prepping for the Summer quarter of the online graduate course I teach to begin. My family is healthy (well, healthy-ish). I may not feel like I am getting much done, but I know that I really am. I just need to stop comparing myself to what others are doing.

If you also find yourself adrift in this time of uncertainty, it is okay. Don’t let those with their baking, their house cleaning, their craft projects, and their sheer productiveness get you down. Remember that social media is only showing us a glimpse of what is happening in the background and everyone handles stress differently (mine seems to be by buying bulk snacks via Amazon). We are not quite superhuman, no matter how much we may try to be. So hang in there!

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Do Nothing Day

“Doing nothing often leads to the very best kind of something.” – Christopher Robin

Today is Saturday, but it is a different Saturday. Today is a Do Nothing Day…leave the teleworking and the homeschooling behind. Okay, so technically January 16th is Nothing Day, but that doesn’t mean we can’t celebrate it today. Don’t plan on being productive today. Just plan on being…you may find that by slowing down and doing nothing that you actually discover something. Of course, doing nothing doesn’t mean just sitting in silence like a mystical monk on top of the mountain somewhere. But it also doesn’t mean that what you are doing has to be for purposes of anything other than you enjoy it and can relax.

According to a study conducted in 2014 by the American Psychological Association (APA), 77% of the people surveyed reported regularly feeling stressed. An almost equal percentage of 73% reported experiencing psychological symptoms caused by stress. Half of those responding reported experiencing a negative impact to their personal and professional lives. The cost to employers for stress related health care or missed work is over $300 billion (American Institute of Stress, 2016). Stress is an epidemic plaguing many Americans. It can affect their relationships, their work, and their health. However, through making small “c” type creative endeavors part of their daily routine, an individual can see a positive return on their emotional well-being that can lead not only to a lessening of stress levels, but also prevention.

When we are stressed, the body goes into protection mode. Our blood pressure rises, heart beats faster, and our senses become more alert. According to Abbott (1998), “our hormones can also rise the levels of fat, sugar, and cholesterol in the bloodstream” (para. 5). When we are stressed, it can affect our mood and interactions with other people such as being short-tempered and irritable. It can also lead to sleep disturbances, constant colds, and in some extreme cases: death. Overall, being in a constant state of stress is unhealthy for us physically as well as emotionally.

According to Runco (2014), “[c]reativity can help the individual maintain both psychological and physical health” (pg. 110). While many creatives face a stigma of the “mad genius” where the creative is believed to be so immersed in creative work to the point that they let their mental and physical health suffer, that example has more to do with manic type states and does not actually categorize every creative. Actually, creativity can help to alleviate stress and build a more positive mood. Nicol and Long found that music hobbyists with low levels of stress were among the group that had the highest amount of creativity (Runco, 2014). Creative endeavors are one way to cope with the buildup of emotions that need to be let loose.

Maslow (1971) also describes a need for creativity as being part of his Hierarchy of Needs. Creativity is part of the highest tier of the pyramid because creativity is part of what is needed for the individual to reach that stage of Self-Actualization. Artist and author, Julia Cameron (2002) refers to this as “discovering a sense of perspective”. She recounts the story of a woman named Sarah who was described by many to be high-strung, crazy, and nervous. This woman went from therapist to therapist, treatment to treatment. It wasn’t until she began to use creativity tools as part of her daily routine that she began to find balance in her life.

A study published in the Journal of Positive Psychology found that people who do small creative projects report feeling happier and more relaxed (Lewis, 2016). According to the study, “[i]ntervention designs are still relatively rare in creative research […], but research suggests that art-making interventions can reduce stress and anxiety” (Conner, DeYoung, & Silvia, 2016, pg. 2). In fact, the study found that the effects of small creative endeavors, small “c” tasks, could induce states of “flourishing”, as described by CsikszenItmihalyi theory of flow states. These states were recorded as lasting longer, up to a day longer, than the time the participant invested into the activity. If emotions can have an effect on levels of creativity (Runco, 2014), then it makes sense that the inverse is also true where engaging in creative endeavors can have a similar effect on emotions resulting in a more positive mood and therefore reducing stress levels.

Stress Reduction Strategies

One suggestion on how to beat stress is to play music; however, music alone is not enough to beat stress. Researchers from the Stanford School of Medicine found that when played in conjunction with stress-reduction techniques, stress levels dropped for the participants in their study. They found that upbeat music was also the best selection to play during the activity (Harrar, 1999). A study of the relation of knitting towards stress reduction stated that many people choose hobbies as a way to reduce stress because these types of activities can provide a distraction from the stressor and also provide the individual with a feeling of control in the situation (Utsch, 2007). While avoiding a problem is not healthy, immersing the self into an activity like knitting can induce a feeling of concentration that allows for a more mindful and present sense of being. There may also be connections to Csikszentmilhalyi’s concept of flow and Torrance’s studies of Japanese satori (Runco, 2014). Similarly to knitting, baking is another small creative activity that can provide focus and control (Lewis, 2016). 

Journaling and creative writing are another method for relieving stress and contributing to positive mood building. Building on the work of Maslow’s self-actualization, researchers have found that if an individual participated in positive-writing, this was followed by an increase in mood and well-being. The study also found that writing created an outlet for solving problems and working through difficult experiences. In addition to affecting mood, there was also a documented increase in immune function as well (Lowe, 2006). As was mentioned in the work of Lowe (2007), positive-writing can increase mood and well-being. However, it is also important to record moments of triumph or success. Dr. Stacy Shaw Welch, Director of the Anxiety and Stress Reduction Center of Seattle recommends keeping a folder of past successes and referring to that folder when struggling or feeling anxious about a current project. By doing this, it can lay waste to the internal squelchers that distract us from believing that we are capable of accomplishing our goals (Weiner, 2007). According to Runco (2014), it is important to not only stimulate a good mood, but also to know why one is in a good mood. Therefore, it is important to keep notes or some type of journaling for reflection purposes as well as being able to analyze what task or routine was being completed that lead to the good mood.

Runco (2014) also suggests as creative tools the idea of shifting the perspective of a problem so you can see it from another angle or turning it upside down. The benefits of looking at something from a new angle is that it can inspire renewed interest in the problem which can generate new ideas and it also can change the perspective enough that new ideas will be generated because things will no longer be looked at as obstacles. A major way of changing your perspective may be leaving the problem entirely, taking a break and trying something new or even traveling. Runco (2014) states that traveling produces excitement as it can be stimulating. This change in mood can facilitate creativity as well as help people to be more grounded. They may even produce those aha moments because the individual is no longer so focused on the thing that was stressing them that they are finally able to think clearly.

So how will you spend your day? Will you pack it full of to-do lists? Or will you take a moment to savor the opportunity to find balance and center your being?

References

Abbott, I. O. (1998). Practical strategies for reducing stress. Practical Lawyer, 44(8), 63-74. Retrieved from http://www.library.drexel.edu/cgi-bin/r.cgi/login?url=http://search.proquest.com/docview/274310495?accountid=10559 .

American Institute of Stress. (2016). Daily life. Retrieved from www.stress,org/daily-life .

Conner, T.S., DeYoung, C.G., & Silvia, P.J. (2016). Everyday creative activity as a path to flourishing. In The Journal of Positive Psychology. DOI: 10.1080/17439760.2016.1257049

Cameron, J. (2002). Walking in this world: the practical art of creativity. New York, NY: Penguin Putnam.

Harrar, S. (1999). Got pain? Got the blues? Try the music cure. Prevention, 51, 100-105+. Retrieved from http://www.library.drexel.edu/cgi-bin/r.cgi/login?url=http://search.proquest.com/docview/212668450?accountid=10559 .

Lewis, D. (2016 November 29). Feeling Down? Scientists say cooking and baking could help you feel better. In Smithsonian Magazine. Retrieved from http://www.smithsonianmag.com/smart-news/feeling-down-scientists-say-cooking-andbaking-may-help-you-feel-better-180961223/ .

Lowe, G. (2006). Health-related effects of creative and expressive writing. Health Education, 106(1), 60-70. Retrieved from http://www.library.drexel.edu/cgi-bin/r.cgi/login?url=http://search.proquest.com/docview/214706253?accountid=10559 .

Maslow, A.H. (1971). The further reaches of human nature. New York, NY: Penguin Compass.

Runco, M.A. (2014). Creativity. Theories and themes: research, development, and practice (2nd ed.). San Diego, CA: Academic Press.

Utsch, H. (2007). Knitting and stress reduction (Order No. 3250730). Available from ProQuest Dissertations & Theses Global. (304742173). Retrieved from http://www.library.drexel.edu/cgi-bin/r.cgi/login?url=http://search.proquest.com/docview/304742173?accountid=10559

Weiner, L. (2007). Yes, you’re stressed…but what are you doing about it? Shape, 26, 138-146. Retrieved from http://www.library.drexel.edu/cgi-bin/r.cgi/login?url=http://search.proquest.com/docview/195288526?accountid=10559 .

Finding My Way Back On Track

If you were to only look at my site stats for November, you would see that I am having one of the best months ever…but I haven’t posted anything since the beginning of October. Most of my traffic is coming from recipe pins on Pinterest which makes sense since this is the type of weather where you just want to curl up with a bowl of soup or stew. In other words, it is Instant Pot weather and I have a lot of recipes for that. So why haven’t I posted anything? Well, it comes down to motivation and I have had a decided lack of it lately.Read More »

Let’s Talk About Self Care: a top 5 list

Face it, when you think about self care, you are probably thinking of spas and pedicures. Right? Full disclosure, I am writing this while waiting for a blue Dead Sea Minerals mask to dry. I’d take a picture, but I can’t smile since the mask is drying and honestly, I am not a selfie person. But that isn’t what self care is all about.

Self care is taking a moment to do something for your mental health. The benefit of visiting a spa is that you can disconnect. But really, how many of us can afford that? Monday was my birthday and I thought about going to get a pedicure, but instead I did my feet myself at home because spending money gives me anxiety. So dropping a chunk of cash in the long run really wouldn’t make me feel any better mentally.

If you have been reading this blog for awhile, you know my husband is having health issues. We are currently waiting to see if he has been approved for disability. It is a tough reality, but we have accepted it. So that means that we have to find ways to save rather than spend since he is not working. Things have also been tough at work too because two people in my department resigned. So overwhelmed is not even strong enough of a word right now.

So here is a list of my top five low-cost/no-cost self care things that you can do for your mental health:

1. Staycation

To celebrate my birthday and the fact that I had just returned from a week long conference trip, I took the two days off before July 4th. That gave me five days to unwind since my office is closed on the weekends. It would have been nice to have taken a real vacation somewhere, but not this year. Instead, I spent $18 on a cheap vinyl kiddie pool that my son and I setup in the back yard. We have learned that you can’t put a pool in our yard gracefully because of the slop of the yard. In the end, we sat in the pool fully clothed while it was filling with water just to keep the sides up long enough to self stabilize. It was a heat index of 105 degrees, so the pool was really needed if we wanted to be outside. The rest of the time was spent reading and watching movies with the family. Family time is very important for your mental health because the connection with people is something you need even if you are an introvert. Remember that experiences also trump things when it comes to happiness. So an $18 pool wins out over a $1800 vacation because of the experience it gave me and my son. Though he would probably have argued that a trip to Universal Studios would have been better. Honestly though, what will he remember. The only times I remember our family trip to Disney when I was a kid is when I see photos. Instead, my memories are filled with seeing fireworks at the local community college or barbecues in the backyard. Those are the memories that have stuck with me.

2. Budget

I know what you are saying…money gives you anxiety, so how is this self care? There is a piece of mind when you know that it is okay to spend on something like that kiddie pool. Also, even though money is tight, I know that we will be okay. Budgeting helps take out that ambiguity factor. According to Maslow, our happiness is at the top of the pyramid of the Hierarchy of Needs. However, we can’t reach that level if we are constantly worried about food or even a roof over our head. Which leads me to the next item…

3. Safety Net Fund

This could probably be lopped in there with the budget section, but a safety net fund is something everyone should have. For a long time, my husband and I put this on the back burner for when we would get our debt paid down. Then he got sick…when I took over the bills last year, it was one of the first things I did. The idea is that you want to start with $1000 set aside for when those big ticket emergencies pop up. So I set up a free savings account with Capital One because even though they were not exactly the best interest rate (though 1% is not too shabby compared with other banks), the ease of use for their system is really nice as I also have credit cards and my car loan with them. So it is all one interface that I log into. I started out small with $25 deposited ever paycheck. When money was a little better, I adjusted that to $50 and then back down to $25 when things started getting tighter again. When I got a little extra money, that also went into the account. I also opened an account with Long Game which is a gamified savings account app from a bank in Virginia. You receive tokens for depositing money into your account. Those token are used to play games of chance like scratch offs, match games, races with friends, and lotto drawings. You can win coins to play more games or even cash. The games don’t cost you anything, it is all based on how much you deposit. The more you deposit, the more you can play. It is FDIC insured and has a really low interest rate of .1%, but the draw is that some of the games give you a chance to win money. So far I have won about $3. I know, not much, but it is more than my son’s savings account has gained in almost six years with the same amount of money in it. Between Long Game and Capital One, I have reach that $1000 goal,for my safety net fund.

4. Gardening

Gardening is one of those activities that has a two-fold benefit. It can be a mindfulness based activity because of the tranquility feeling it can give us to putter in the dirt or trim leaves, but it can also be a nice benefit for our pocketbooks. I tried for several years to have a traditional garden and every year I failed. So I started small with a patio container garden using pots and herbs. With container gardens, you have many options for what you can grow things in. I have containers from the dollar store that I drilled holes in and added gravel for drainage below the dirt. That same year, my son tried to grow a cucumber plant in a pot. We had basil, mint, and cucumbers all summer. This year I expanded the pot garden. We have cucumbers, peppermint, basil, oregano, rosemary, lettuce, cherry tomatoes, lavender, cucumbers, butternut squash, and zucchini. Most of these were purchased as seedlings from the garden section of the hardware store, but some we also started from seeds. We didn’t think most of the seeds would sprout, but now I have roughly fifteen zucchini plants. My son hates zucchini. I am going to have to get creative when it is time to harvest. So factor in the price of purchasing these fresh at the grocery store and you have your money back and then some in the output. I use a dehydrator for all the herbs that we can’t eat fresh. Honestly, I am Italian but even this is too much fresh basil for me. During the summer I constantly drink ice water with lemon and mint. A health alternative to sugary or caffeinated drinks. It is also nice to sit on the deck in the morning with my coffee and smell the herbs. Very soothing!

Garden Tower Project

Here is a picture. It is a bit overgrown at the moment, I need to harvest some of those herbs.

5. Clean

I know, this is another one that has you shaking your head. But the truth is that clutter and mess is overwhelming to our senses. When our house/apartment is a mess, we feel like we are a mess. It also becomes another thing on our to-do list. You can start small, with just fifteen minutes a day (or broken down into fifteen minutes sections with lots of breaks between sections like my son likes to do). Purging the stuff you don’t need can also be very satisfying. You can donate or have a yard sale. There are also free sites you can post your stuff on if you still want money, but a yard sale isn’t an option. I have been holding on to a lot of clothes since moving to Maryland. They don’t fit, but I always had in the back of my mind that one day I would lose the weight and be able to wear them again. That is something else that can sabotage your mental health. Holding on to those items is just a reminder that there is something wrong with you. But hey, I am healthy and I can always buy new clothes if I do start to lose the weight. So I have been bagging up all those too small clothes and sending them off to thredUP…and using the money gained to buy cute shoes.

There are a lot of other self care things you can do to benefit your mental health. These are just my top five recommendations. Other than a spa trip, what would be some of the things that you would put on your Self Care list?

Do you have a “fiddler” in the family?

My family is filled with “fiddlers”…in other words, they are always spinning, flicking, or in some way manipulating something in their hands. My son has to be constantly told to stop touching things when we are in stores. We have in fact had experiences with the break it, you buy it policies. In addition to fiddling, we have a lot of anxiety. So the popularity of fidget devices has interested us for a while.

According to a July article from Psychology Today, there have been no studies on fidget spinners to show that they benefit mental health and as a mom, I admit that I can’t stand them. My son, unfortunately, got one this summer on the boardwalk when visiting his grandmother. It has since disappeared and honestly I had no part in it, but I am thankful that it did. I have seen many posts on social media that declare how much spinners have helped autistic and hyperactive children, but they are very distracting to everyone else. So the alternative devices that are less obtrusive are much more appealing. My son and my husband both have fidget cubes that they keep in their pockets. If you get the right one, then there is no sound. Though do read comments and check where they are coming from. These are small enough that they would fail the choke test. (Even the spinners fail that as the ball bearings can come loose). So it is probably not a good idea to give either of these devices to someone prone to putting things in their mouth.

As a trainer, manipulatives are something that I try to have out during my trainers. We primarily use pipe cleaners and tangles but have also recently started using adult coloring sheets and doodle pads. There are a lot of researchers interested in the thought that doing something with your hands, can help you concentrate.  Here is a list of some of the products I currently have my eyes on that I find less intrusive than the fidget spinners:


 Antsy Labs Fidget Cube 

*Warning* The Fidget Cubes are small and not recommended for small children as they will fail the choke test!


Tangle 


Adult Coloring Books 


Fidget Pens 


Stress Balls 

Do you have any favorites that you would add to this list? Comment below and let us know about them!