Emotional health

Why Gut Health Matters – And How to Support It

An artistic and symbolic representation of gut health, featuring a human silhouette with a glowing digestive system. Inside the digestive area, include colorful fruits (like berries, apples, bananas), vegetables (like broccoli, carrots, spinach), whole grains (like oats, quinoa, and brown rice), and a variety of meats (like grilled chicken, salmon, and lean beef). The background should be bright and clean, with natural elements like leaves and water droplets to suggest freshness and vitality. The overall tone should be healthy, balanced, and holistic, emphasizing the importance of a diverse diet for gut health

Your gut is more than just a digestive system – it is a bustling ecosystem of trillions of microbes that play a vital role in your overall health, they are called the gut microbiome. This community, of microbes, includes bacteria, viruses, fungi, and other microorganisms that live primarily in your colon. Although they are tiny, their impact is anything but.

The Gut-Body Connection

A healthy gut microbiome supports your body in several important ways:

  • Digestion and Nutrition Absorption: Gut bacteria help break down complex carbohydrates and fibers, producing short-chain fatty acids that nourish your colon and support metabolic function.
  • Immune Function: About 70% of your immune system resides in your gut. A balanced microbiome helps regulate immune responses and protect against harmful pathogens.
  • Mental Health: The gut and brain are closely linked through the gut-brain axis, and often your gut is referred to as your second brain. Some gut bacteria produce neurotransmitters like serotonin, which influence mood and cognitive function.
  • Chronic Disease Prevention: An imbalance gut microbiome has been linked to conditions like obesity, type 2 diabetes, heart disease, and even certain cancers.

What Disrupts Gut Health?

Modern lifestyles can throw your gut out of balance. Diets high in processed foods and low in fiber, chronic stress, lack of sleep, and overuse of antibiotics can all reduce microbial diversity and allow harmful bacteria opportunity to thrive.

How to Support a Healthy Gut

Fortunately, small lifestyle changes can make a big difference:

  • Eat More Fiber: Whole grains, legumes, fruits, and vegetables feed beneficial bacteria and promote diversity.
  • Include Fermented Foods: Yogurt, kefir, sauerkraut, and kimchi contain live cultures that can enhance your microbiome.
  • Exercise Regularly: Physical activity may help increase microbial diversity and reduce inflammation.
  • Avoid Unnecessary Antibiotics: Use them only when prescribed, as they can wipe out both harmful and helpful bacteria.

Your gut health is foundational to your overall well-being. By making mindful choices in your diet and lifestyle, you can cultivate a thriving microbiome that supports everything from digestion to mental clarity. Think of your gut as a garden – how you care for it, and what you feed it determines how well it grows.

Written By: Sofia Carter, Family and Consumer Sciences Educator, OSU Extension Champaign County

Reviewed By: Shannon Carter, Family and Consumer Sciences Educator, OSU Extension Fairfield County

Breathe, Stretch, Reset: Easy Tools to Ease Everyday Stress

man feeling stressed

In today’s fast-paced world, stress has become an unwelcome companion for many of us. Whether it’s deadlines, financial worries, or juggling the demands of daily life, stress has a sneaky way of creeping in and taking a toll on our mental and physical well-being. The good news is there are simple, effective ways to manage stress and reclaim your sense of calm. Check out a few practical strategies to relieve stress and bring more balance into your everyday life—because you deserve to feel at ease, even when life gets hectic:

Deep Breathing:

This easy tool requires no equipment and very little time, making it a great option for anytime you feel stressed, no matter where you are. You start by closing your eyes and taking a deep breath in through your nose and out through your mouth. Focus on your breath as you continue in through your nose and out through your mouth. Allow your body to relax with each exhale. This can be done for one minute, or more if time allows.

Gentle Stretching:

This is another great tool if time is short and you are feeling some stress. Release any physical tension you might be feeling by stretching your neck from side to side. Relax your shoulders and your back with gentle movements. These movements help improve circulation and reduce stiffness.

Mindful Meditation:

For this reset, sit in a comfortable position and close your eyes. Try to bring your attention to the moment, if you notice it begins to wander simply acknowledge your thoughts and return to being present. Focus on a mantra, a memory, or a saying that you love or feel inspired by to help clear your mind. Continue this with breathing and reflecting with any amount of time you have.

Hydrate and Reset:

For this reset, grab a glass of water and enjoy it while taking a few deep breaths. Even a few minutes away from distractions can help you find a moment of peace, allowing you to focus on yourself and feel less stressed.

Taking just a few moments each day to practice these simple stress-relief techniques can have a powerful impact on both your mind and body. Research shows that practices like deep breathing and meditation can lower cortisol levels, the body’s primary stress hormone, and help regulate your nervous system. Gentle stretching improves circulation and flexibility while reducing physical tension, and staying hydrated supports brain function and mood regulation. By making these small resets a part of your routine, you’re not only managing stress, but you’re also building resilience, one calming breath at a time.

woman meditating in nature

Written By:

Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension, Miami County, barton.345@osu.edu

Reviewed By:

Zoie Clay, Family and Consumer Sciences Educator, Ohio State University Extension, Lawrence County, clay.256@osu.edu

Resource:

American Psychological Association. (2024, October 24). 11 healthy ways to handle life’s stressors. American Psychological Association. https://www.apa.org/topics/stress/tips

Don’t let daylight savings get you down

Daylight Saving Time (DST) begins on Sunday, March 9, 2025, at 2 a.m., when clocks advance by one hour to maximize evening daylight. This shift can disrupt our internal clocks, leading to sleep disturbances and potential health impacts. To ease the transition, consider the following strategies:

  1. Gradually Adjust Your Sleep Schedule

In the days leading up to the time change, aim to go to bed and wake up 15–20 minutes earlier each day. This gradual shift helps your body adapt to the new schedule with minimal disruption.

sleepfoundation.org

  1. Seek Morning Sunlight Exposure

Morning light exposure aids in resetting your internal clock. On the day after the time change, spend time outdoors in natural sunlight shortly after waking. If outdoor access is limited, consider using a light therapy box.

almanac.com

  1. Maintain Consistent Bedtime Routines

Engage in relaxing activities before bedtime to signal your body that it’s time to wind down. This could include reading a book, taking a warm bath, or practicing meditation. Consistency in your pre-sleep routine reinforces healthy sleep patterns.

colorado.edu

  1. Limit Exposure to Evening Light

Reducing exposure to bright and blue light in the evening can help signal to your body that it’s time to wind down. Consider dimming lights and avoiding screens at least an hour before bedtime.

sleepfoundation.org

  1. Be Mindful of Napping

If you feel sleepy after the time change, a short nap (no more than 20 minutes) can be beneficial. However, avoid napping too close to bedtime, as it may interfere with your ability to fall asleep at night.

webmd.com

  1. Practice Good Sleep Hygiene

Maintain a comfortable sleep environment by keeping your bedroom cool, quiet, and dark. Avoid caffeine and heavy meals close to bedtime and engage in regular physical activity during the day to promote better sleep quality.

sleepfoundation.org

Implementing these tips can help mitigate the effects of the time change, promoting a smoother transition into Daylight Saving Time and supporting your overall health and well-being.

How to Prepare for the Start and end of Daylight Saving Time https://www.sleepfoundation.org/circadian-rhythm/how-to-prepare-for-daylight-saving-time

5 tips to help your body adjust to the time change

https://www.almanac.com/5-tips-help-your-body-adjust-time-change

 6 tips to help you fall back into standard time  https://www.colorado.edu/health/blog/daylight-saving-tips

Daylight Savings: Health Effects and Tips

https://www.webmd.com/sleep-disorders/spring-forward-with-sleep-tips

 Daylight Saving Time: Sleep Health & Tips https://extension.usu.edu/mentalhealth/articles/daylight-saving-time-sleep-health-and-tips.pdf

5 Steps of De-escalating Emotions

In the parenting world, especially during the pre-teen and teenage years, children’s emotions are running high. When they experience sensory overload, the whole world becomes overwhelming and POOF, they lose control over their behaviors. Just as they begin to spin out of control, we can help by de-escalating the situation and bring their world back into balance.

emotional couple

When your pre/teen is at the peak of the escalation cycle, their brain function is in full survival mode or the fight, flight, freeze, or fawn mode. Meaning their reasoning skills are not fully functioning. Therefore, you must first regulate your emotions, modeling calmness through your breathing, non-verbal expressions, your tone of voice, positive self-talk, and then, when you are ready, engage. The more upset your pre/teen becomes, the calmer you need to become. Remember, at this point, your pre/teen is not ready for a teachable moment, they just need you to help maintain a safe environment for them.

scale

Using the 5 steps to de-escalate emotions can help your pre/teen learn to recognize and address their emotions.

  1. Give them a moment to cool down so that together you can help them regain control.
  2. Next, get on their level physically. Try to be at their eye level, so if they are sitting, sit near them, while still giving them personal space.
  3. Listen to what the issue is and what their concerns are.
  4. Acknowledge their feelings without judgment of right or wrong. Just listen and validate their emotions so that they feel heard and understood.
  5. Don’t go directly into problem-solving mode. It takes time for a person to reach the recovery stage of the escalation cycle to where they can once again think critically. Stay present with them until they feel stable and ready to redirect their focus to identify what lead up to the escalation event. Brainstorm solutions, weigh the pros and cons, and then, together, create a plan of action toward correcting the problem.

When your child is amid spinning out of control, it can be difficult to not spin with them. Using the basic steps of first regulating your own emotions and modeling appropriate emotional regulation helps to set the stage for successfully de-escalating any situation. Remember these 5 actions: Let them cool down, Get on their level, Listen to their concerns, Acknowledge their feelings, and don’t jump to problem-solving before they are ready. In a perfect world, our kids would always be able to express their emotions in a healthy way, but life isn’t perfect, so knowing the basics of de-escalation is a good idea…just in case.

The next time you find yourself in an emotionally intense situation, practice regulating your own emotions through calming breaths, positive self-talk, and being aware of your non-verbal expressions.

Written by: Roseanne Scammahorn, Family and Consumer Sciences Educator, Ohio State University Extension, Darke County.

Reviewed by:  Heather Reister, Family and Consumer Sciences Educator, Ohio State University Extension, Butler County.

Sources:

Bates, D. (2021). Six ways to de-escalate a heated argument; Before you do irrevocable damage, de-escalate. Psychology Today. Retrieved from https://www.psychologytoday.com/us/blog/mental-health-nerd/202101/6-ways-de-escalate-heated-argument

Colvin, G. & Sugai, G. (1989). Managing escalated behavior. Eugene, OR: Behavior Associates.

Day, N. (2022). Eighteen effective de-escalation strategies for defusing meltdowns. Retrieved from https://hes-extraordinary.com/de-escalation-techniques

McLean, Harvard Medical School Affiliate, (2020). 4 Ways to Help Children Manage Emotions. Retrieved from https://www.mcleanhospital.org/essential/4-ways-help-children-manage-emotions

Taylor, M. (2022). What does fight, flight, freeze, fawn mean? WebMD. Retrieved from https://www.webmd.com/mental-health/what-does-fight-flight-freeze-fawn-mean#:~:text=The%20fight%20response%20is%20your,please%20someone%20to%20avoid%20conflict.

You control your own weather

At a recent conference, the guest speaker said, “I have the power to change my own weather and so do you.” Meaning, we each have control over our emotional and behavioral reactions to our thoughts creating either a nice breezy day or a stormy day.  Let’s face it, we can’t stop every thought that pops into our heads.  However, we can pause and ask ourselves four things:

  • Is my thought rational or irrational?
  • What am I feeling because of this thought?
  • What is this feeling telling me about how I view this situation?
  • How do I want to react to this feeling?

It is through these questions that we have the power to change our own weather. Many times, we have created our own go-to pattern which results in stormy weather.

on the road

For example, someone cuts us off in traffic:

  • Thought: “What a jerk!” “They could hurt someone!”
  • Emotion: Anger and Fear
  • (Go-to) Reaction: Become irritable, yell, or worse, road rage!

Here is where we can choose to change our weather:

  • Thought: “What a jerk!” “They could hurt someone!”
    • Is my thought rational or irrational? We don’t know why they cut us off. Maybe they are on their way to an emergency and are distracted. Maybe we were in their blind spot (it has happened to all of us). Or maybe they are that bad of a driver.
    • NEW Thought: “WOW, that wasn’t any fun, but I am glad I have cat-like, smooth driving skills!”
  • Emotion: Anger and fear
    • What am I feeling because of this thought? The need for safety is at our core, hard-wired into each of us, think fight, flight, freeze response. Typically fear and anger arise when our safety is feeling threatened, so it wouldn’t be uncommon to identify anger as the emotional, and logical reaction, to this situation.
    • What is this feeling telling me about how I view this situation? This anger may be telling you that you feel afraid. It may also be some residual fear from a negative driving experience from your past and really doesn’t have to do with the current experience.
    • NEW Emotion: That was really scary, but I am OK.
  • Reaction: Become irritable, yell, or worse, road rage!
    • How do I want to react emotionally or physically? Becoming irritable, yelling at the other driver, or displaying road rage might immediately make us feel like we have taken corrective action, but in the long run, has it created stormy weather? Will this situation matter in 5 hours, 5 days or 5 weeks from now? Have we just endangered others because of our reaction?
    • NEW Reaction: I let it go and move on with the rest of my drive, thankful that I am safe.

WE do have the POWER to change our own weather, by choosing how we will react to our thoughts and emotions. Although it will take some practice to not rely on my “go-to” reactions, I think my future forecast is less ‘partly cloudy with a chance of rain’ and more ‘warm temperatures and sunshine!’  

Written by: Roseanne Scammahorn, Ph.D., Family and Consumer Sciences Educator, Ohio State University Extension Darke County

Reviewed by: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County

Sources

Golden, B. (2021, March 20). Fear and Anger: Similarities, Differences, and Interaction. Psychology Today.  Retrieved on January 6, 2022, from https://www.psychologytoday.com/us/blog/overcoming-destructive-anger/202103/fear-and-anger-similarities-differences-and-interaction

Governors State University. (nd). Rational Vs. Irrational: The 3 Key Questions to Ask Yourself About Your Beliefs. Retrieved on January 6, 2022, from https://www.govst.edu/uploadedFiles/Academics/Colleges_and_Programs/CHHS/Departments/Addictions_Studies_and_Behavioral_Health/Recovery_Coaching_Rational_vs_Irrational_3_questions.pdf

Mayo Clinic. (2019, March 16). Cognitive Behavioral Therapy. Retrieved on January 6, 2022, from https://www.mayoclinic.org/tests-procedures/cognitive-behavioral-therapy/about/pac-20384610

Trauma Recovery. (nd). Fight, Flight, Freeze Responses. Manitoba Trauma Information and Education Centre, Retrieved on January 6, 2022, from https://trauma-recovery.ca/impact-effects-of-trauma/fight-flight-freeze-responses/

Finding Emotional Identity

Living through a pandemic, working remotely (at times), moving my college students to two different states, losing my dad, going on vacation, and becoming a certified yoga instructor are a few experiences that define the year 2021 for me. What was your 2021 like?

Reflecting on these experiences it became noticeable that my emotions have been on a “high alert”. No matter what has been experienced, the emotion felt has been heightened by the events of the last few years. Happy and peaceful. Excited and scared. Sad and exhausted. Sometimes these emotions are isolated and sometimes experienced in a span of 5 minutes. Like many, realizing and recognizing what is happening emotionally in any moment is something that I have been attempting to pay attention to.

Because I live with generalized anxiety disorder, becoming more aware of my emotional response to situations is an important part of my day. Overthinking situations can lead to misinterpretation of what I am experiencing. This desire to realize how my emotions and feelings affect my response in situations has brought me to learning more about my own emotional identity. 

woman making faces, showing emotions
Photo by Andrea Piacquadio on Pexels.com

According to emotional psychology theory, emotions are basic or complex. Basic emotions are identified through facial expressions. Complex emotions are a combination of two or more emotions. The six basic emotions are sadness, happiness, fear, surprise, disgust, anger. Some complex emotions are jealousy, hate, hate, regret, joy, apprehension, anticipation. 

Emotional Identity is defined as “an individual’s ability to be aware of affective responses that occur during varied daily interactions”. Being able to identify and name emotions can help to process what is occurring. It also keeps each of us from pushing what we are feeling to the background. It is okay to feel.  It is okay to express that. By learning to identify and to talk about emotions, healthier relationships can be developed.

My hope for you as the weeks unfold and you experience the joys and struggles is that you accept your emotions as they occur and take time to process, share, and place them. Take time in each part of your day to check in with yourself and what your emotions are telling you. It may be difficult at first, but over time the rewards will be great.

Written By:  Jami Dellifield, Family and Consumer Sciences Educator, Ohio State University Extension, Hardin County

Reviewed By:  Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County

Sources:

Angel SL. The emotion identification group. Am J Occup Ther. 1981 Apr;35(4):256-62. doi: 10.5014/ajot.35.4.256. PMID: 7223832.

Person. (2020, September 30). Emotion wheel: How to use it for emotional literacy. Healthline. Retrieved December 15, 2021, from https://www.healthline.com/health/emotion-wheel

Posted June 27, 2019 by U. W. A. | P. and C. N. (2020, June 22). The science of emotion: Exploring the basics of emotional psychology. UWA Online. Retrieved December 3, 2021, from https://online.uwa.edu/news/emotional-psychology/.

U.S. Department of Health and Human Services. (n.d.). Anxiety disorders. National Institute of Mental Health. Retrieved December 3, 2021, from https://www.nimh.nih.gov/health/topics/anxiety-disorders.

Reebye P. (2003). Identity and Emotion: Development Through Self-Organization. The Canadian child and adolescent psychiatry review, 12(4), 123.

What are basic emotions? | psychology Today. (n.d.). Retrieved December 15, 2021, from https://www.psychologytoday.com/us/blog/hide-and-seek/201601/what-are-basic-emotions

Making Emotional Deposits Count

piggy bank

We can think of our relationship with our children as a bank account.  Just like a real bank account, we can make deposits and withdraws each day. We make “deposits” when we feed our relationship with love, hugs and kisses.  Spending time with your children, listening to them and showing encouragement all increase your balance. Unfortunately, as adults we also sometimes make “withdraws” out of our relationship account. This happens when we criticize, ignore, yell or break promises. As adults we need to make sure that our relationship accounts always have more deposits than withdraws.  Making more “deposits” serves as a proactive effort to ensure that the good times outweigh the bad.  A relationship with plenty of “deposits” also assists in building resiliency in kids.  Resiliency is the ability to handle stress and serves as an insulation to the inability to bounce back after adversity.

PAX Tools Manager Kathryn Tummino discusses Emotional Deposits in a short video that can be viewed here:  Emotional Deposits Pax Tools

“Researchers remind us that we need five positive interactions to every negative interaction to keep any relationship healthy. And since we spend so much time guiding — a.k.a. correcting, reminding, scolding, criticizing, nagging, and yelling — it’s important to make sure we spend five times as much time in positive connection.”


Dr. Laura Markham Ph.D., offers 10 Habits to Strengthen a Parent-Child Relationship
1. Aim for 12 hugs (or physical connections) every day
2. Play
3. Turn off technology when you interact with your child
4. Connect before transitions
5. Make time for one on one time
6. Welcome emotion
7. Listen, and Empathize
8. Slow down and savor the moment
9. Bedtime snuggle and chat
10. Show up

Sources
Center on the Developing Child, Harvard University, https://developingchild.harvard.edu/science/key-concepts/resilience/

Markham, Laura. “10 Habits to Strengthen a Parent-Child Relationship.” Psychology Today, Sussex Publishers, 27 June 2017, www.psychologytoday.com/us/blog/peaceful-parents-happy-kids/201706/10-habits-strengthen-parent-child-relationship.

PAX Tools. PAXIS Institute 2020, www.paxis.org/pax-tools.

PAX Tools – Emotional Deposits, 18 May 2020, www.youtube.com/watch?v=I80VhmAT2fU&t=138s

Written by Heather Reister, Family and Consumer Sciences Educator, Ohio State University Extension Butler County

Reviewed by Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County