Connect the Dots for Mental Health

Ohio 4-H decided to focus on mental health during the month of January 2021. Mental health has always been important, but the need to focus on mental health was never more apparent than in 2020.

Throughout the month, members of the 4-H Healthy Living Design Team wrote about different dimensions of wellness. Even though our focus was on mental health, we touched on many other aspects of health– physical, emotional, social, intellectual, environmental, financial, and creative. We presented some background information, suggested strategies to address each area, and shared our own experiences.

If you look back over the month, I think you can see how all the different dimensions of wellness are related to each other. For example, one way to make mindfulness part of our day is to listen when someone is talking to us. In turn, this will lead to better social connections, which will enhance our social health. Social connection creates a positive feedback loop of social, emotional, and physical well-being. In fact, research suggest that the quality of our social ties might be the single biggest predictor of our well-being. We can reach out to friends when we’re feeling stressed; in turn, we can check in with our family and friends to be the person that they turn to when they need support.

Of course, physical activity helps keep our body healthy. But that’s not all it does. Engaging in physical activity is recommended as a way to manage stress, which addresses our mental health. And even better when we can take that activity outdoors. Then we can practice mindfulness when we take in the sights, sounds, and smells when we’re walking outdoors.

Self-care strategies keep us healthy in many ways: in addition to physical activity, getting enough sleep; eating healthful foods; and making time for fun, learning, and creative activities are things we can do. Some of these strategies may require us to establish better habits to make them a regular part of our lifestyle.

The coronavirus pandemic has been challenging for everyone. It’s easy to think of what we didn’t get to do. However, I think you can probably think of some good things that happened last year. Among my family and friends there were high school and college graduations, weddings, new babies, new homes, new jobs, and other milestones. They may have looked different, but life kept on going. It’s important to pause and recognize the good things that happen every day, no matter how small.  Another way to see the connections is in the COPE with COVID suggestions put forth by Dr. Bern Melnyk, Chief Wellness Officer at The Ohio State University and Dean of the College of Nursing. You can see how these suggestions incorporate aspects of physical, mental, emotional, and social health, as well as gratitude and mindfulness.

Today’s Take-Away: Look for ways to pledge your health to better living. The resources developed for Ohio 4-H Mental Health Month are posted on our webpage. But even though the month is over, we will continue to share information, ideas, and inspiration about healthy living topics throughout the year.

Yours in Health,

Signature

Theresa Ferrari, Extension Specialist, 4-H Youth Development

Self-Care Saturday: Take Some Time for You

Do you ever feel like there are phrases that were created by people out in the world who just want to sell you things? That is what I think has happened to the phrase “self-care.” Companies have taken this phrase to create a reason why we need stuff, particularly their stuff, but it does not have to be that way. Let us take a moment to look at what self-care means and how we can achieve self-care time at home.

Self-care is vitally important to how we care for ourselves and includes our physical, mental, and emotional health. It is about taking time to check in with ourselves and making sure that all our needs are met. It also means engaging in activities that promote overall well-being and reducing stress. This last part is key because self-care looks different for everyone, and what I enjoy may not be enjoyable for others.

If you have not seen today’s Ohio 4-H Mental Health Month tip on the Ohio 4-H Facebook page, it is about creating an at-home spa day. I am one of those people who enjoys a good bubble bath, and this is a great way for me to practice self-care. Here are some things I will be grabbing from my cabinet: epsom salts, bubble bath soap, and essential oils, which I will enjoy while reading a good book. I will prioritize taking time to be alone, reflecting on this busy week and month (if I feel like it), and just enjoying my down time. Use items you already have at home, or purchase things you enjoy to create your own at-home spa day.

Not the bubble bath type? That is great too. Think about the activity that brings you joy and relaxation and make time for that instead. I hope your takeaway today is: find an activity that reenergizes you and reduces those feelings of stress. Maybe it is riding a bike, calling a friend to chat, reading a book, or just taking a nap. Whatever you need for your self-care should be the priority during your designated “Self-Care Time.”

Want to learn more about self-care and/or activities to try? Check out these resources from Extension programs across the nation:

Wishing you the best,

Aubry Fowler, Fairfield County 4-H Educator

Eye Mites & My Mental Health

By Justin Bower, Logan County 4-H Educator

When my wife and I moved to Logan County we planned on settling into this community and one of the things an adult is supposed to do when they move is to establish relationships with local providers and physicians. So my wife and I started looking for a Primary Care Physician, optometrist, dentist, and audiologist. This past week I finally was able to have my first visit with our eye doctor and I was surprised to be diagnosed with a Demodex infestation in my eyelashes.

Demodex is a mite that lives in the eyelash follicles and sebaceous glands in the eyes. They live in the follicle during the day and then come out at night and crawl around the face and leave a build-up of cylindrical dandruff in the eyelashes. This can cause red, puffy, irritated eyelids, and dry eyes.

Demodex is a type of mite that lives in or near hair follicles. Photo from BMC Genomics

As I was trying not to freak out about the little bugs that live in my eyelashes my doctor calmed me down and assured me that Demodex is quite common and very treatable. It’s more common with adults who are over 45 (some research suggests 75% of adults over 45 have had Demodex mites) so it was a little odd that I had quite the build-up of junk in my eyes for my age but my doctor had a plan. He gave me a certain wash for Demodex that I rub on my eyes every morning and evening. He also emphasizes the importance of washing my eyes regularly with warm water and a cloth. I’ll keep using the wash and in two months I go back to my optometrist to make sure they are gone.

For more information about Demodex Mites check out this YouTube video.

So what does any of this have to do with Mental Health? Well since my eyes also got dilated that day, I came home and wasn’t able to see details clearly since my pupils were so large from dilation. I was home alone, couldn’t do any work on a screen, couldn’t watch TV, couldn’t check my phone, so I just sat. As I was sitting I felt myself getting angry. Now I could have been angry about a lot of things (the frustrating state of our country, the exhaustion of dealing with COVID, the overwhelming amount of work I’ve had recently, the frustration of working from home, etc.). Yet, my anger came out saying “Great! Mites! Because why not one more thing!?!? It’s not enough to deal with everything else but now I have to fight microscopic bugs in my eyes!” As I sat and stewed for a bit I tried to challenge my anger and change my thinking.

You see, health is complex. This month Ohio 4-H is promoting mental health BUT the important thing to recognize is that physical health is linked with mental health. It is harder for people who struggle with physical health to be mentally healthy and the opposite can be true too. For example, if someone doesn’t have a healthy immune system it is possible for that person to establish chronic depression through a poor immune system.

“You can, and perhaps should start having conversations about your mental health with your Primary Care Physician.”

 

Also, as my wife and I have been having to fill out all the forms for our first-time doctor visits there is always a section about mental health. It’s pretty routine for your primary care physician to ask about your mental health and how you are doing. It’s so important that we are regularly going to our doctors. Our doctors are there as a team to understand the complex tapestry of your health. They work together to show you where you are doing well, where you can do better, and where there might be a concern. A common myth is that you have to wait till you get a psychiatrist or therapist to start talking about your mental health BUT you can, and perhaps should start having conversations about your mental health with your Primary Care Physician. They might be able to give you some insight, recommend someone, or clarify some questions you might have.

As much as I’m frustrated with having eye mites I know that taking care of my body and my health is key to keep fighting the mental battle and exhaustion I am feeling about this pandemic, my work, and my country. So if getting diagnosed with Demodex mites forced me into a time of reflection to better my own mental health, then I’ll keep moving forward, eye mites, mental health, and all!

Here’s my challenge for you:
Make sure you are checking in with your doctors regularly.

  • If you do not know how often you should be seeing each doctor, give them a call and they should have a recommendation.
  • If you need to establish a relationship with a doctor, ask your friends and family in the area who they use and see if they are taking new patients.

Sincerely,
Justins Sig
Justin Bower

Learning Is Fun and Healthy

By Justin Bower, Logan County 4-H Educator

I’ve always had an interest in music. I was in choir and band and loved to dance too. As a 4-H camp counselor you usually found me in the rec hall at 4-H Camp Ohio teaching line dances as early as 6:45am. Now let me be clear, I was decent at music, but by no means am I great at any one of these things.

My singing voice tends to be too nasally, I cannot play complicated pieces on instruments, and my dancing range is stuck in line dancing. However, in high school I still wanted to learn something new. I had learned piano, and several brass instruments but I wanted to be able to play while camping and dragging our upright piano around did not seem like the most practical thing.

I settled on trying to learn guitar. My mother had a travel acoustic guitar that no one had touched for a few years. So I decided to start looking up lessons on YouTube, printing off chord charts, and taking the time to practice and learn. Now I am in no way a skilled guitar player now but I can get myself through leading worship or camp songs by using chords (and just so you know, Alice the Camel is a great song to play on guitar).

With us having to stay at home more than we are used to, you might find yourself bored or in a rut. Take the time to learn something new!

Here is a list I created of some useful skills you can learn on YouTube:

  • Using hotkeys/keyboard shortcuts
  • Changing a tire
  • Mastering folding
  • Speed-reading
  • Craftsman skills
  • Learn Spanish

Here is a list of some not as useful but fun skills on YouTube:

  • Rubix Cube
  • Ukulele
  • Drawing
  • Juggling
  • Unicycling

Taking time to learn skills you want is great for your mental health and well-being. Doing things you enjoy and challenging your brain makes you feel good and encourages you to be more positive.

When you decide what you want to learn feel free to use YouTube, Google, and books to teach yourself the skill. Know that it takes time and practice. The key to learning a skill is identifying what you are weakest at and continually practicing that. For example, I struggled playing a F chord, but after intentional practice and playing songs with the chord in it I was able to do it.

Here’s my challenge for you:

Take time this weekend to practice a skill that you are trying to learn.

guitar and guitar case with 4-H sticker

This is my guitar and guitar case. I decided for 2021 that I was going to start putting some of my favorite stickers on my guitar case. Notice which sticker I put on first.

 

Justins Sig

Justin Bower

Logan County 4-H Educator

Getting Started in Mindfulness

hands hold mug of tea

        Getting Started in Mindfulness

Mindfulness has become a popular term. But what exactly is it? Mindfulness is the ongoing process of paying attention to your thoughts, emotions, and experiences in a particular way: on purpose, in the present moment, and without judging. How can you get started in mindfulness?

To start, let’s break down this definition:

  • On purpose – Doing something on purpose, or being intentional, means you don’t leave it to chance. You make it a priority to use mindfulness techniques and to go about your day in a mindful manner.
  • In the present moment – Often we are worried about things that happened in the past or might happen in the future. This worry overtakes us to the point where we can’t focus on the present. Being mindful means that we focus on what we are experiencing in the here and now. This doesn’t mean that you shouldn’t think ahead and plan, because that’s important too.
  • Without judging – Sometimes we are so hard on ourselves. We get down on ourselves for not doing better and then feel like a failure. That doesn’t mean we shouldn’t “make the best better” and try to improve our skills. It means we need to be kind to ourselves, because these negative thoughts can actually have the opposite effect – we give up trying to do better. Without judging also applies to how we approach others.

We are also often quick to judge others and their motives. I try (but don’t always succeed) to give people the benefit of the doubt, and hope that people will extend that same consideration to me when I’m having a bad day. I was reminded of this one time on an airplane trip a few years ago. The woman next to me had the air blasting and was fanning herself. I did an internal eyeroll and thought to myself, “This is going to be a long flight.” As we were nearing the end of the trip, we struck up a conversation. It turned out she had been flying all day and was on her way to a funeral of a family member. Boy, did that put me in my place. You never know what someone else is dealing with that might explain their actions. At least I kept my thoughts to myself and didn’t say anything mean to her. It was a good reminder to withhold my judgment. And if there is anything that 2020 taught us, it’s to approach life with a healthy dose of grace.

            Watch: Everyday Mindfulness

Today’s Take-Away: This short video explains what everyday mindfulness is, and how being aware of what is going on around you and inside of you can help make life more enjoyable and less stressful.

Why mindfulness? Research shows that mindfulness can improve mental health and well-being. When young people learn and practice techniques for mindfulness, it can help them pay attention, which can lead to better school performance. It can also reduce stress levels.

As Patrice Powers-Barker, Extension Educator, Family and Consumer Sciences, reminds us in her Introduction to Mindfulness fact sheet, the purpose of practicing mindfulness exercises on a regular basis is not necessarily to get better at it. The goal of the practice is to make mindfulness a habit or routine as part of a healthy lifestyle. As the 4-H slogan says, we “learn by doing.” As with anything new, it can take a while for these techniques to seem natural and become part of your routine.

To Learn More…

Mindfulness is a way to bring connection between the brain, mind, body, and behavior. In yesterday’s post, I shared the upcoming Healthy Body Healthy Mind SPIN Club. The activities in this SPIN Club, such as yoga and breathing exercises, will help you learn some mindfulness techniques. This SPIN club is a great place to start your mindfulness practice.

Extension Educators Shannon Carter and Pamela Montgomery will be offering a program next week to introduce teen volunteers, adult volunteers, and 4-H parents to the concept of mindfulness. The Mindful Wellness program will be held on January 12 from 5:30-6:30pm. This one-time program is designed to equip healthy people with practices and skills to strengthen the mind and body connection and promote holistic health and wellness across the lifespan.

  • When: January 12 from 5:30-6:30pm
  • Where: Zoom (link sent after registering)
  • Who: Designed for adult volunteers, teen volunteers, and 4-H parents
  • What: Extension Educators Shannon Carter and Pamela Montgomery will lead this session.
  • Cost: It’s free to participate.
  • Register here.

It’s never too early to encourage the practice of mindfulness. In her Cloverbud Connections article, Aubry Fowler, Extension Educator, 4-H Youth Development, Fairfield County, shares some ideas for working with Cloverbuds (ages 5 to 8).

We’ll revisit the topic of mindfulness as part of Ohio 4-H’s Mental Health Month. Come back for more information and ideas!

Yours in Health,

Signature

Dimensions of Wellness

Health and wellness are broad concepts. The World Health Organization defines health as “a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity.” That means that being healthy is more than just not being sick. Overall wellness includes many areas. It means being healthy in many areas of our lives. Achieving wellness is a lifelong process of “making the best better.” International Mind-Body Wellness Day gives us an opportunity to reflect on the many dimensions of wellness and the connections between body and mind.

Every aspect of wellness can affect a person’s life. The Eight Dimensions of Wellness take into account not only a person’s physical health, but all the things that contribute to a person’s overall wellness. These dimensions are interconnected, each one building on the other.

Eight Dimensions of Wellness

8 Dimensions of Wellness

Eight Dimensions of Wellness

  • physical
  • emotional
  • social
  • intellectual
  • environmental
  • spiritual
  • vocational/occupational
  • financial

For an overview of what each dimension entails, you can view a short 3-minute video from Northwestern University.

Creating balance in our lives is an important part of wellness. When we’re trying to get through a tough time—whether it is stress, an illness, trauma, or an emotional challenge—balance is especially important. In these times, our habits and routines can help us get that feeling of control back. This means focusing on ourselves as well as the roles we play in the lives of others including family member, friend, classmate, and club member.

Maybe you made a New Year’s resolution related to improving some aspect of your health. But maybe, with so many areas to consider, it can seem overwhelming to know where to start. In our posts, we’re going to break it down into more manageable chunks, day by day and week by week.

To start the new year off, we’re offering the Healthy Body Healthy Mind SPIN (special interest) Club to learn fun ways to keep your body and mind healthy. This SPIN club will be offered virtually through Zoom, with live sessions on Tuesdays from 5:30-6:30pm for 6 weeks starting January 19, 2021.

  • When: January 19 and 26 and February 2, 9, 16, and 23 from 5:30-6:30pm
  • Where: Zoom (link sent after registering)
  • Who: This SPIN Club is open to all 4-H ages youth 8 to 18.
  • What: 4-H professionals Frances Foos, Lori Now, Amanda Raines, and Cassie Turner will lead you through Yoga for Kids, games, activities, and more, all from the comfort of your home.
  • Cost: It’s free to participate, but some supplies will be suggested for activities.
  • Register here by January 14.
Promotion for Healthy Body Healthy Mind SPIN Club

Register by January 14 for the Healthy Body Healthy Mind SPIN Club

We’ll be addressing these dimension of wellness throughout the month of January, Ohio 4-H’s Mental Health Month. Come back for more information and ideas!

Yours in Health,

Signature

Adapted from: Substance Abuse and Mental Health Services Administration. (2016). Creating a healthier life: A step-by-step guide to wellness. https://store.samhsa.gov/product/Creating-a-Healthier-Life-/SMA16-4958

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