Social Health

Social Distancing: How You Can Survive the Isolation

Mental Health, Physical Health, Social Health

With US government officials and scientists recommending our population to self-isolate to slow the spread of COVID-19, many people may be feeling the effects of social distancing very negatively. While the US has a large sector of remote workers, social distancing may be a very foreign activity. If you find yourself struggling with the isolation and solitude, below are some suggestions and advice to help you get through these chaotic times.

Meditate

Whether you’re worrying over getting Coronavirus, the crashing stock market, or getting some cabin fever, some meditation can help calm the nerves, and even lower blood pressure. 1 Meditating doesn’t have to be complicated. Try doing some slow breaths. Breathe in 4 seconds and hold, then breathe out for 4 seconds and hold. Repeat this several times as needed. While doing focus on breathing, try to imagine a blank sheet of paper, or a calm stream flowing by. Use imagery that calms and soothes.

Exercise

If you’re fortunate enough to have some exercise equipment in your home, put them to good use. Exercise doesn’t have to be a complicated routine. Get on that exercise bike, stream your favorite yoga video, or even stroll outside for a few minutes (no visiting neighbors). Physical activity not only helps distract you, but the release of endorphins will help ease stress, pain, and just give you a mental boost. 2

Visit Mother Nature

Research has revealed that being out in nature can be beneficial. Studies have shown that communing with the outdoors not only reduces stress but fear and anger as well. It has even been found to increase those feel-good hormones within our brain. 3 With social distancing, that stroll out in nature can help you feel connected and grounded. It can also help ease that cabin fever by changing your scenery, if for only a little while. Plus, the sunshine and fresh air can also uplift and invigorate your physical wellbeing.

Revisit Some Hobbies

While some of your favorite pastimes may be out of the question with the new social distancing norm (baseball, soccer, football, concerts, etc.), there are still plenty of hobbies or activities to keep you from getting too bored and lonely. Perhaps one of the more old-fashioned ones is reading a book. True, you may have nothing handy to read, but e-books are easily accessible. If you don’t have a Kindle or Nook, your local library may have an electronic book check out that you can read on your phone, tablet, or mobile device. If reading isn’t your thing, try some arts and crafts. There are plenty of sites online to help you make some cool art with stuff lying around your house.

Technology

Nerds and geeks alike know how much technology can help quell the boredom and anxiety. Related to hobbies, gaming on your PC, Mac, or mobile device is a great way to spend countless hours relaxing and actually having some fun. With the popularity of MMO’s (Massively Multiplayer Online games), you can also “hang out” with friends and family while gaming.

If gaming isn’t your thing, apps like FaceTime, Hangouts, and even Discord can help you maintain your connections with the outside world with video, audio, or text chats. There are plenty of easy to use programs that only require an internet connection.

Hopefully, some of these suggestions will make your time in self-isolation less dreary. But knowing that we each have a part to play by social distancing, let’s all embrace the vital role we have in lessening the impact on our nation.

References

Aubrey, A. (8 C.E., August 21). To Lower Blood Pressure, Open Up And Say “Om.” NPR.Org. https://www.npr.org/2008/08/21/93796200/to-lower-blood-pressure-open-up-and-say-om

Collins, R. (2016, March 26). Exercise, Depression, and the Brain. Healthline. https://www.healthline.com/health/depression/exercise

How Does Nature Impact Our Wellbeing? (n.d.). Taking Charge of Your Health & Wellbeing. Retrieved January 14, 2020, from https://www.takingcharge.csh.umn.edu/how-does-nature-impact-our-wellbeing

#SocialDistancing #covid19 #coronavirus #washyourhands #StayAtHome #FlattentheCurve #IStayHomeFor #TogetherAtHome

The Importance of a Routine

Social Health

It has been one full year since our routines of life as we knew it got flipped on its head and many of us were quite lost. One year in and we still have not fully returned to what we knew as normal, but we have created a new normal within our means. What does your routine look like now? Are you back to work and school just as before but with masks? Have you remained in quarantine the entire time? Whatever it may be, you have likely established a routine that you are sticking to.

A routine, according to Merriam-Webster, is a habitual or mechanical sequence of an established procedure; a grind, groove, pattern, every-day, garden-variety, boring state or situation1. Routines are so ingrained in us that we don’t have to think or process in order to do. Many people like to cite celebrity routines as “goals” or what everyone should be doing, but your routine should be formed around you and your needs. For example, my current morning routine is let the dogs out, go for a run, make breakfast and feed the dogs, shower, and then move on with the rest of my day. When I do things out of order or don’t start my morning at close to the same time each day, my whole day tends to be thrown off and my dogs are mad that they haven’t been fed.

Routines are incredibly important to us to create structure, ease, and expectations in our lives. Doing the same thing at the same time every day gives us a sense of comfort and stability. Life is inherently easier to manage, and last minute changes are easy to add on. Not having a set routine leaves room for chaos. We all have our list of things we need to accomplish each day. Sometimes that list has no timeline and we don’t have to plan anything. Most of the time we have to plan out our days to accomplish all the things on our list. The more routine those activities are, the less we have to think about it. The exact order that I prepare the dogs’ and my breakfast is so engrained at this point, when I eat something different my morning is not as efficient.

Routines can promote good health and hygiene, including mental health. Maintaining routines allows our brains to take a rest and function on autopilot. As a child, you were probably taught to brush your teeth before bed. The exact process you use to brush your teeth is a routine, and when you were learning it was probably difficult (in addition to the fine motor learning your hand and head had to do). As an adult, that process is much more automatic and, if you’re like me, you can walk around the house picking up dog toys or shutting off lights at the end of the night without your teeth suffering.

The other side of maintaining routines is self-care. This may be bold; self-care should be a part of your routine, but doing your routine is not self-care. Taking a shower is good hygiene and should be part of your routine, but it isn’t self-care. Taking time on a Sunday to soak in a bath and read 3 chapters of a book is self-care. Going for a run because I know I don’t function without it is routine. Choosing a destination race is self-care. As a society, we tend to bundle self-care into “I took care of myself in minimal ways today.” *A side note: if you’re a new parent or your normal routine has been completely flipped due to some anomaly in the universe like what happened a year ago, this isn’t included. You no longer have a routine. There is no structure. 24 hours feels like a marathon and taking 20 minutes to shower seems like bliss. Creating structure and holding things together is your self care because you need that to function.

Having established routines is great, but you had to form them somehow. Whether your routine is exactly what you want or you have some things you want to change, forming routine takes time. Adherence to a new routine is one of the greatest challenges in lifestyle modification and the way it happens varies between people. On average, it takes approximately 66 days for a habit to form, but can range from 18 to 254 days3. We want to form routines so there is one less choice to make. If you always get a café mocha latte on your way to work, you’ll waste less time deciding what you want to make. If you wear your workout clothes to bed, you don’t have to choose what to wear in the morning and are more likely to go to the gym. If you’ve ever tried losing weight or becoming a morning person when you’re not, having to make the choice to do these things is really hard because we inherently want to pick the easiest, quickest, or most enjoyable option.

My challenge for you this week is to take a look at your routines, even if it’s just how you make breakfast. Is everything the way you envision it in your head? If it is, great! I’m so proud of you. If it’s not, what’s one thing you can do starting tomorrow to take a step toward what you want. Make it as easy or as hard as you want (remember, you’re more likely to comply with the easier option). Wake up 15 minutes earlier every day this week. Place a self-care activity somewhere into your routine. Increase your daily step goal and take an extra walk to reach it. The routine I’m adding this week is to spend 15 minutes studying each day

Sources:

1. https://www.merriam-webster.com/dictionary/routine

2. https://www.fortbehavioral.com/addiction-recovery-blog/the-importance-of-routines/

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6378489/

When Grief is What a Woman Knows

Mental Health, Social Health

Why does grief/grieving feel so taboo? It seems so taboo, but yet nearly everyone can relate. We can all relate, but why do we all feel like we are suffering? I would like to share a little bit of my story. I lost my best friend. Yes I know it seems very cliché, and doesn’t seem like much but imagine this. He was not just my best friend, but he was my protector. It doesn’t stop there! He did nothing but want to love and protect everyone because that is how he showed his love. He didn’t just love and protect me, but he loved and protected my children. He would often refer to them as his little angels, and they loved him as much as he loved those angels. Their “Bonus” Dad was something they always looked forward to, and told everyone about. That temporary fairy tale of having my best friend available at the tips of my fingers, the smallest message, the slightest change of tone in my voice, and he was always there. Well, he was there until the day he landed in the ER in Tulsa, which quickly was followed by being transported to AICU, and then being intubated. I can remember that last conversation we had together, his airway was so swollen it almost seemed as if he was wheezing like an old toy the dog over played with, wheezing loud enough that he could barely speak but still smiled ear to ear when I walked in the room. That last conversation ended with me telling him I love you, trying to hold back tears of fear, while he was crying and leaned in for a kiss and told me he loved me too. Little did I know this would be the last time he would ever speak to anyone.

*Drawn from my personal Journal entries

This day was followed by 16 long days and nights that I stayed beside you, away from the tiny angels back home, and away from work and all the sweet souls I cared for there, but yet I couldn’t stand to wait until I could hear your voice again. It didn’t matter what you would say or how upset you would be…. Then I realized, remembered, and decided to start a journal and write down every accomplishment you made, big, small, it didn’t matter because I knew when you were coming off that machine you were going to learn that your biggest fear was reality. You had cancer.

That last morning, I will never forget. Being pushed out of your room for the nurses to work on you, only to be followed by an empathetic doctor looking me and your family in our eyes with tears in his eyes. I couldn’t tell you what exactly he said other than it was time to bid our farewells and I was not ready. I was not ever going to leave, but only to be left with no choice, I held your hand and kissed your head until your sweet golden soul left. I remember your father picking me up out of the hall way of hospital like a papa bear carefully caring for a limp noodle as I sobbed and cried out “That’s my boy pops….” Over and over…. I was in shock. Let alone the thought of going home to tell my kids their “Bonus Daddy” was too sick, and is now their angel instead.

Since that day forward grief has come and gone in waves. Some days I can think of you and smile. Some days I think of you and get so upset I become physically ill. You didn’t think that the little angels’ memories of you will fade in what felt like was sooner than you even wanted to face your own grief yourself.

This became a pivotal point in my life for me, and my little family. I decided to take my broken heart and put it to use, and began working for hospice. Hospice?! Yes another taboo like feeling word, and I said it too. I did not realize the full aspect of what I was signing up for, but am I happy I did. I took my heart ache, my borderline constant tears, and I began loving on other people with the same broken soul that I was trying to survive with and we began growing together. Leaning on each other emotionally and I started believing all the cliché things I had been told, I started believing all of the waves, and I started to become that strongest version of myself that I know, I grew into the version of myself that I love today. When yet I never really felt like I actually loved myself before.

Now I’m not trying to convince anyone that working for hospice is key to recovery, absolutely not. It was just a key for me to be able to be empathetic and relate with fellow adults struggling in similar situations that all felt so familiar to my heart and soul. I would like to give some credit to a place called Counseling and Recovery Services. Counseling & Recovery Services of Oklahoma provides treatment, information, education, and support in offices, homes, and schools to adults and children who need help to recover from mental health and substance abuse issues. (Found on their website) Now what does that mean exactly? For me that translated into a healthy outlet for this momma to break down and cry, or scream, and communicate to professionals that gave me the biggest reality check: YOU’RE NOT CRAZY! Everything I was thinking, and feeling was ALL HEALTHY?! There’s no possible way. Or so I thought. Here I am down the road of life, and I am now happily married, and have a beautiful blended family of 4 little angels instead of just two. Through many sessions with a therapist, psychiatrists, and a nurse practitioner I am now the healthiest and happiest I have ever felt in my life. I’m sure a lot of you kind of giggle at the thought of balancing work life, motherhood, AND appointments, but thankfully the office I sought treatment from had multiple days of the week that they had extended business hours, so I didn’t have to miss work to be able to still take care of me. Not only that but I got treated so well, and was genuinely listened to at NO COST. I know its awfully crazy and hard to believe! I’m not sure what the brackets or caps of income are but I know in my case I was taken care of and it didn’t break my bank.

If I could say or do anything out of all of this? I would strongly encourage all you mommas suffering through grief to not do it alone, and most importantly you aren’t crazy momma. You are going to question every thought and feeling you have, and once again I want to reiterate that that’s actually a good place to be in. I want you to take the opportunity and challenge yourself in this time of need and struggle. I know everyone who loves you can only think of all of the cliché things, but just hold them closer. Kiss them more, snuggle them more. We were given these tiny angels for a reason, and some reasons we will never even know. Most importantly take the time to sit down with some sort of professional for you. You will make it, and you will come out stronger than you were before.

-Emily

Women Making History in Athletic Training

Occupational Health, Social Health

March is National Athletic Training Month as well as National Women’s History Month, so I thought I’d share a little of this woman’s history with athletic training. I have wanted to be an athletic trainer since I was a sophomore in high school. My mom had persuaded me to see that I was not going to be on the US women’s national soccer team because I got injured too often and let’s face it, I was no child prodigy. I spent a lot of time in the athletic training room doing rehabilitation for injuries, getting ice after practice or games, and soaking up everything. I got a good idea of what an athletic trainer did and their involvement in sports. When I sprained my MCL my sophomore year, I already knew what was wrong with me before I went to the doctor. I had done all the research, looked at the anatomy, read about the mechanism of injury. Needless to say, the doctor was impressed (toot toot!). While my story is my own, the context is not unique; many athletic trainers have the same origin story of being an athlete, being injured, and having their first experience with athletic training.

Athletic training is a catch-all profession; we are Jacks of all trades, MacGyver, artists, allied healthcare professionals. We are required to take a national certification exam to demonstrate competencies in evidence-based practice, prevention of injury, health promotion, clinical examination, acute care of injury and illness, therapeutic interventions, psychosocial strategies, health care administration, and professional development and responsibilities. Athletic training as a profession has been recognized by the American Medical Association since 1991. We work with people who move their bodies from age 5 to 105 in settings from schools and pro sports to the workplace. We are finding other places our skillset can serve all the time, like the military.

I currently work in the high school setting. It’s a small school and I know 90% of my athletes by name, even if they haven’t stepped foot in the athletic training facility. If you asked me what task I performed the most, it would be cleaning up blood and covering wounds. The second most common thing I do is listen when an athlete comes into my room after a tough day. Which is every day. Hellooooooo high school students.

Not every day is as easy as listening to kids and cleaning up a little blood. Some days I’m watching wrestling sitting on the edge of my seat praying that shoulder doesn’t dislocate. Some days I’m cradling an athlete’s head in my arms stabilizing their c-spine because they took a head-to-head hit and they can’t feel their legs. Some days my heart is breaking for my athlete who had their senior year taken from them because they tore their ACL. And some days I spend the entire afternoon doing paperwork and coming up with rehab programs. Our days are truly a box of chocolates. Athletic trainers are always expecting the worst, ready to take action when they happen, and there to feel the feels with the team whether they win state or lose a family member.

This unique relationship between athletic trainer and athlete brings trust and closeness. Being caretakers and having just about anything you could imagine in our human repair kits, many of the female variety athletic trainer report being called “mom.”

Women have become a large percentage of the population of NATA members; in fact, the 2018 count had women at 56% of members while in 1996 we only counted 44%. While we can only speculate, this shift is likely to come from increased exposure of athletic training to young female athletes, the increase of female athletes, and the ability of athletic trainers to work more “traditional” hours. We are also expanding and breaking the glass ceilings that seemed unattainable for so long. If you watched any TV around Super Bowl time this year, you probably saw a tablet commercial featuring Katie Sowers, the first female coach at the Super Bowl. She wasn’t the only female making a first at the Super Bowl; Laura McCabe provided care for the 49ers, Tiffany Morton and Julie Frymyer for the Chiefs These are huge positions of visibility that allow what seemed to be a dream for a child (or professional) to become a reality.

Women in athletic training are making huge strides across the nation. While we have never been discouraged to become athletic trainers, we have certainly met limitations. In 2010, women represented close to 50% of assistant, associate, or graduate assistant athletic trainers at the D1 level5. However, women held less than 20% of head athletic trainer positions. Those that did become head athletic trainers did so due to their persistence and strong leadership skills. We will always have work-life balance as an obstacle to the highest reaches of our profession, just as men do. However, until women can be universally supported in the prospect of having a family and a time-consuming head athletic position, we will not obtain an even split or majority of head positions.

Resources:

1. https://www.nata.org

2. https://www.nata.org/taxonomy/term/1349

3. https://www.washingtonpost.com/sports/2020/01/28/katie-sowers-super-bowl-coach/

4. https://www.khon2.com/sports/the-big-game/katie-sowers-not-the-only-woman-working-the-super-bowl/?fbclid=IwAR1_J72ScgtMRs3jVanBI_etUbXjjaQZSLPpuT-MmBgDG-JLlbHIQVGGwes

5. The Experiences of Female Athletic Trainers in the Role of Head Athletic Trainer. Journal of Athletic Training 2015; 50(1): 71-81. doi: 10.4085/1062-6050-49.3.50

What Families can do for Newly Postpartum Moms

Intellectual Health, Mental Health, Physical Health, Social Health

“What should I add to my registry?”

“What gift should I buy for my best friend’s baby shower?”

“Top 10 baby shower gifts!”

“Most useless baby shower gifts”

Etc, ad nauseam.

Let’s get straight to the point: the most powerful gift you can give to a new family is to care for them. Mow the grass to give that time back to the family. Bring meals to them. Drop off some coffee. Love on the family. Your gift of time and service is immeasurably valuable. This includes gifting a cleaning service or having food delivered. Give without judgement and without expectations. -unknown source

New parenthood is beautiful and poetic. It is also raw and really, really difficult. Even the “best” pregnancies, labors, and births are hard work. The smoothest birth is preceded by months of round the clock work, typically unacknowledged until well into the third trimester when others can finally see significant evidence of pregnancy with their own eyes. Before then, mom receives scrutiny for her exhaustion. Surely her body is not working that hard, she has only been pregnant for 9 weeks or 18 weeks or, or, or…

Postpartum is also ‘invisible’ work. Mom changes thick pads and breathes through after-birth pains as her uterus shrinks. Her bottom hurts and she struggles to choose between sitting to rest and literally getting off her sore rear-end. Her nipples are sore and cannot see beyond the exhaustion. Her hormones are shifting dramatically. She attempts to stay level-headed and logical whenever she feels the changing tide. Can she tell anyone that she cannot sleep because of her irrational anxiety?

Was she respected during birth? Does she feel that she was supported? Does she have access to appropriate care postpartum? In addition to the initial 6 weeks with her midwife or doctor, are chiropractors or physical therapists accessible? Are there other providers she could benefit from? Support can be given here; child care for older children, accompanying mom to appointments and watching the baby, perhaps monetary gifts to ensure these appointments are financially sustainable. We care for others the best whenever our needs are met. Meet the needs of the parents so that they can better care for their home and their family. What can you do to enrich this time in their lives?

A Dozen Easy Ways to Exercise on a Budget

Financial Health, Mental Health, Physical Health, Social Health

Losing weight, getting in shape or ramping up your exercise routine doesn’t have to be a drain on your bank account or require an expensive gym membership. In fact, some of the best ways to get fit are absolutely free!

YouTube fitness channels are free and can be accessed anywhere you have an Internet connection. Whether you’re into yoga, Pilates, aerobics, or kickboxing, you’re sure to find something on YouTube to help you get moving.
Amazon Prime members can access to over 1,000 exercise videos that are included with their membership.
Get outside! Walk, jog, run, hike, bike. Take your dog, take your kids, take your spouse, or take a friend. In addition to some getting some cardio, being outdoors helps ward off depression, can lower your blood pressure, reduce stress, and boost your energy, just to name a few of the perks.
We all know the recipe for success is to move more and eat less, but it can be hard to stay motivated if you’re going it alone. Use Meetup to find an exercise group near you. Sometimes all we need is a little companionship and accountability to stay the course.
If you’re digitally motivated, a free fitness app might be right for you. Runtastic by adidas offers easy run tracking in real time with built-in GPS and progress tracking. 7 Minute Workout is available for Apple devices and offers a free workout plan that gives you a full-body challenge aimed at improving fitness and weight loss.
Seek out free fitness events in your city at Eventbrite. I did a quick search and found over 150 in my area alone!
Exercise on your commute. If you live close enough, consider walking or biking to work. In addition to getting a workout, you’ll also save money on gas or public transportation.
Take on the 30-day Gym-Free Fitness Challenge at Thrillist. It consists of an initial assessment and 30 equipment-free workouts designed to hit all the strength, cardio, and flexibility guidelines suggested by the American College of Sports Medicine. Best of all, it’s totally free!
Household chores can provide some of the best workouts. I found that out quickly when I moved to Colorado and had to start shoveling snow! Gardening, cleaning windows, painting, and even vacuuming can help you burn calories.
Volunteer to coach kids sports. Love playing softball or soccer as a kid? Get back in the game! Youth sports leagues are usually understaffed and in need of coaches. Share your love of the game with the next generation and get fit running drills with the kiddos.
Over 65? Silver Sneakers is a health and fitness program designed for adults 65+ that’s included with many Medicare Plans. From national gyms to local community centers, there are more participating fitness locations available in the U.S. to SilverSneakers members than there are Starbucks!
If you have space in your home for exercise equipment, join your local Freecycle group or scope out Craigslist, Facebook Marketplace or Letgo for free or cheap fitness gear.

With some creativity, you can find lots of ways to exercise for little or no money. This is one of the few things in life where “you get what you pay for” simply does not apply.

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