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Summer 2012 (1) Class Wiki Practice of Self Care

Page history last edited by Student 11 years, 7 months ago

 

 

 

The Practice of Self Care

 

By Kim Colby

 

 

 

The practice of self care can be anything that is designed to promote and maintain one's physical,emotional,spiritual, and mental well being. This can be done in a variety of ways; I will focus on three of them. Eating well, having a positive self concept, and a good yoga practice.(Kim Colby)

 

 

 

Books :

 

Understanding Nutrition

 

Authors;Ellie Whitney & Sharon Rady Rolfes :This  book demonstrates the importance of eating well and the consequences on the immune system if and when one does not eat a healthy diet. Current research,and dietary trends are examined throughout this text. (Kim Colby)

 

 

 

 

Human Development 

Authors;Diane E. Papalia ; Sally, Wendkos Olds; Ruth Duskin Feldman : I especially like this text , it examines human development from conception to death and the influences that one's culture and history , make and the impact of positive  "self care" throughout life. (Kim Colby)

 

 

Yoga RX

 

 

 

Authors;Larry Payne,PH.D., & Richard Usataine,M.D.: I will use a direct quote from the back cover because the overall purpose is best stated by the authors. " A powerful yoga program to help you manage pain,heal common ailments, and promote your overall well-being"(Yoga RX;Health&Fitness para1) (Kim Colby)

 

 

 

Websites:

 http://www.cdc.gov/features/healthyliving.html  This site will give the reader tips on healthy living ideas for self care. There are ideas from topics such as tips for having a healthy Summer, men's health, having  healthy pets, and risky behavior just to name a few.(Kim Colby)

http://www.psychologytoday.com/blog/everybody-marries-the-wrong-person/201006/self-care-in-toxic-world  This is a great site for more tips for self care in an environment  not suited for self care.(Kim Colby)

http://www.state.sc.us/dmh/bryan/webstres.htm Here, one will find ideas for great stress management skills in order to maintain proper self care.(Kim Colby)

 

 

 

 

Peer Reviewed Journals :

 http://libproxy.nau.edu:3402/ehost/detail?vid=21&hid=125&sid=057ae527-91d6-4eec-8e28-46e601a156d3%40sessionmgr104&bdata=JnNpdGU9ZWhvc3QtbGl2ZSZzY29wZT1zaXRl#db=sih&AN=67633078 Self Care for those who are social workers with a bit of spirituality!(Kim Colby)

 

http://libproxy.nau.edu:3402/ehost/detail?vid=25&hid=125&sid=057ae527-91d6-4eec-8e28-46e601a156d3%40sessionmgr104&bdata=JnNpdGU9ZWhvc3QtbGl2ZSZzY29wZT1zaXRl#db=sih&AN=24040366 The health benifits  that can lead to self care when practicing yoga on a daily basis.(Kim Colby)

 

http://libproxy.nau.edu:3402/ehost/detail?vid=27&hid=125&sid=057ae527-91d6-4eec-8e28-46e601a156d3%40sessionmgr104&bdata=JnNpdGU9ZWhvc3QtbGl2ZSZzY29wZT1zaXRl#db=sih&AN=28527071 (Kim Colby)

 

  This vidoes specifiacally speaks to moms and their selfcare.Being a mom is sometimes stressful  and we sometimes neglect our own wellbeing.There are four basics to live by and get the appropaite self care.(Kim Colby)

oembed errorPlugin error: This URL is not valid for embedding: outube.com/watch?v=CFoUvxEatpc   Here are 10 tips  outlined in our text,things we've discussed as a class ,and hopefully things we'll continue to incorporate into  our individual lives long after this class has ended! This is my favorite too! (Kim Colby)

 

 

 

 

 This video show us how very simple things in our lives can contribute to self care. This also reminds us of the importance of being aware of our needs and make the investment to protect our wellbeing! (Kim Colby)

SideBar Summer 2012 Class Wiki Practice Space

 For the practice of self care  and the  three elements, yoga practice,eating well, and having a positive self  concept. All three of these are important for one's self care. First, Yoga is beneficial to stress management;therefore , reducing the negative effects of stress on the blood presssure,circulatory system and other bodily processes."Rlaxation  breathing practiced in yoga stimulates the parasympathetic nervous system, which is responsible for telling our bodies to relax".(Yoga Rx. Payne,Usatine,2002 ,p.178. (Kim Colby) Yoga is easy to incorporate into one's exercise regimen regardless of physical activity level. The benefits of yoga have been well know for decades but have not been explored until recently.(Kim Colby)

 

Eating well is also essential to the practice of self care. The old saying "you are what you eat" has never been more  true. With the obesity epidemic,diabetes among our youngest members of society and premature deaths, diet can and will go a long way in  preventing disease and ensuring self care.(Kim Colby)

 http://libproxy.nau.edu:2101/10.3945/jn.111.157222 (Kim Colby)

 

 Having a positive self concept , or image is also essential. In short, our self image is our own concept we have of ourselves, this is initially developed in childhood and is a picture of what others have reflected back to us.  We should have a positive sense of our own capabilities to achieve goals and master challenges.(Kim Colby)

 

 

 

 

 

 

Original Art/Picture : This gives me a  piece of mind when I see it in the morning.It makes me think of my God and all He's done for me in my life! 

https://sphotos.xx.fbcdn.net/hphotos-ash4/487334_397302370329945_2112142266_n.jpg (Kim Colby)

 

 

 

Practice Summary Application:Mindfulness & Journaling

MINDFULNESS. My two personal suggestions for the practice of Mindfulness are ; First,this practice of mindfulness allows my prayer time to be more focused on praying and listening to God and not allowing my mind to jump to other things. The best part is that if my mind does jump around I now automatically know how to bring my focus back to where it is suppose to be! Second, while I'm in a conversation with another person no longer daydream and end our conversation due to "boredom", I really,truly know how to  pay attention to when someone else is talking and am able to respond appropriately! For me the prayer thing and being attentive to others while in a "give and take" conversation were a serious issue. I no longer struggle like I used to with either of these. I will admit it's still harder to pray at the end of my day opposed to the beginning of my day. At the end of my day I continuously think about al the things I didn't get done, but the good part is I immediately refocus my attention to my prayer!

My two professional suggestions for Mindfulness would be first, therapy for those who may have a mood or psychiatric disorders. Professional therapist have shown with remarkable  results that mindfulness affects certain brain waves in a very positive light! Second, mindfulness has been shown to be very effective in stress reduction. Millions if American take several harmful medications for both of these professional issues,medications that are harmful,mindfulness cut make a huge impact for both of these two professional  suggestions!(Kim Colby)

 

Journaling My two personal suggestions for the practice of journaling are what has worked well for me! First, I have used journaling to release feelings that had been pent up within my self. Sometimes we(I) let things eat at us(me) or we wish we would have said them and we didn't. When I began to journal I lost that feeling of "telling someone off".  As a result of journaling, it has allowed me to respond differently to stressful situations. Second, jouranling has allowed me to open up  with myself ,for me this is important because  when I can be totally honest with "me" I can be honest with others and feel better about it and handle otherwise difficult situations with tactfulness!

My two professional suggestions would be first, journaling can be used to help trauma victims to come to terms with their traumatic experiences in a more healthy manner! This has been proven with readings from our class wiki on journaling! Second,journaling can help those who may have a project to accomplish,journaling like narrative writing.like putting the events in ones life,or work in a story type of format. Both of these two examples have been proven to be effective.(Kim Colby)

 

Finally , both of these practice for me have been truly transformative for and have had a profund affect on those in my "inner circle". Like the way I now handle interactions with my husband and kids,friends from church. I have even incorporated these into my Christian walk ! I'm feel extra blessed to have had to opportunity to practice both of these and at the same time a little"sad" I was not able to practice all of the practices! (Kim Colby)

 

 

Practice Summary Application: Yoga (Beki Dodd)

 

 

For my first transformational practice I chose to try yoga.  I had done maybe 3 classes in the past at my local gym, but I wanted to actually get into the practice more and found a place that incorporated meditation as a component of the class.  It was a lot different from the gym classes I had done and I was thankful for it.  After "completing" the practice, I decided to keep going with it and still do my yoga class at least 2 times a week or more if I can fit it in.  The biggest lessons I learned with this class were to allow some flexibility with scheduling and to really give it a chance.  I have to admit I was a little skeptical and always thought of yogis as a little "different" compared with my personality.  When I actually allowed myself to get into the class and let go of my insecurities and inhibitions, I got so much more out of it than I even thought possible.  No matter what would happen in my day or even in life, I could always rely on my yoga class as my own personal time to let go of all my worries.  My stress would melt away the second I took the first pose.  I found that practices that may be a little abnormal from what we are used to can have a great impact when we try to open up to them.  This was definitely out of my comfort zone and I did not feel like I belonged the first time I went.  Everyone seemed to know the poses better and could actually get through the entire class.  Since this was an hour and 20 minutes of hot yoga, I had to take a break the first few times.  I learned to listen to my body and not try to compete with others.  I was there for my own reasons just as everyone else was.  By focusing on myself, I believe I got a lot more out of the practice.  Obviously I believe this can be used for personal benefit as I found that it was not only a great workout, but was also an incredible stress reliever.  If you are a person that goes to the gym, try swapping out a workout with a yoga class and you might find dual benefits like I did.  I believe I became a happier person and more able to focus on my tasks as a result of the practice.  As far as professional application goes, I am also a big believer in what amazing things yoga can do.  There were people in my class who had undergone back surgery, ankle surgery, or had other health problems and were there to improve their health.  In my own health I found that I reduced my blood pressure, lowered my resting heart rate and even dropped my cholesterol and triglyceride levels.  Having patients practice yoga as part of a care plan could greatly improve the outcomes and from my personal perspective, their mood and attitude as well.  Since there are various forms of yoga and ways to perform moves for different levels and abilities, I think incorporating this practice could greatly benefit the people you care for.  On my end as well, I noticed that I had better posture and was able to perform better at work since I decreased my back pain.  I could honestly go on an on about the improvements I have seen in just a few short weeks, but it all comes down to giving it a try.  If you never try yoga, I believe you are truly missing out on something incredible. (Beki Dodd)

 

Tyler Cluff – Practice Summary of Self-Care

Intro:  When I chose to discuss about the practice of self-care I was excited because after reading about what self-care I realized it would be something I would enjoy.  Self-care involves anything that promotes a physical, spiritual, emotional, and mental well-being.  I chose to concentrate on exercise and healthy eating to promote physical and emotional well-being.  Initially, the practice of self-care was difficult but it came with great reward.  I researched healthy ways to exercise and read about nutrition to get the most benefit out of self-care. 

 

Personal:  Practicing self-care and choosing to exercise more often and eat healthy was a challenge.  At first, I had no motivation and no friends to motivate me to exercise and I had to use my own will power to get to the gym.  I knew that I needed to change the types of food in my fridge and cabinets.   On the emotional side of self-care, with the help from my fiancé she was able to keep me positive and offer cooking healthy meals.  After reading more about nutrition, much of my kitchen has nutritious and healthy food rather than junk food. 

 

Professional:  I found that the professional side of self-care was much easier than the personal side.  Many of my co-workers are into fitness and nutrition and it was easy for me to get motivation my learning from them and participating in their fitness exercises.  One of my co-workers was doing the Insanity workout and offered me to join in.  After doing that one exercise, I got a copy of the Insanity program and started it myself.  I let me co-workers know that I was in the process of eating healthier and wanting to change my lifestyle and they were very receptive and offered to cook healthier dinners so we all could eat together. 

 

Summary:  After reading about the nutrition side of self-care I found out was more important than exercising.  Many books and articles summarized you get out what you put into your body.  This experience of practicing self-care has been a lifestyle change.  After reading about different types of workouts and nutrition I have found that they are both beneficial and not just one in particular.  I have really enjoyed participating in practicing self-care and making a lifestyle change.  

 

Comments (13)

Student said

at 4:10 pm on Jun 20, 2012

Student said

at 12:11 am on Jun 21, 2012

Kim Colby I am totally confused by the whole Wiki. Where did you find the information to figure out what you are suppose to be doing for you topic? (Brittney Cox)

Student said

at 3:49 pm on Jun 23, 2012

Brittney I had to submit this to Kelly our TA via email. We have to send her our top 3 choices and then she emailes us( or me) one of our top three choices and the one she emails us is the one we are to write aout. See the Bottom of "Week Three (Part A)" under "Course Content" and then "Classroom". I hope this helps.

Library Health said

at 9:31 pm on Jun 24, 2012

Hi Kim:

First of all, congratulations for at least attempting a start on your Wiki page! I think you are the only person who has been brave enough to do this so far! You will want to revise and improve on your creation (especially take a look at your grammar and spelling), but at least you are getting the hang of how to post something. Once you have some information posted, then it will be easier for you to go back and edit it.

YAY for you for starting!

Debby :)

Student said

at 11:00 am on Jun 25, 2012

Will do Prof.McCormick. This was intimidating because I was not sure if I was doing this corrctly! Practice,practice,practice...and practice!

Student said

at 11:01 am on Jun 25, 2012

opps (kim Colby) above;I forgopt to put my name.

Library Health said

at 10:06 pm on Jul 7, 2012

Kim, your Wiki is looking great! You have a typo in one of your headings, so be sure and fix that. :)

Debby :)

Student said

at 8:16 pm on Jul 8, 2012

Thanks! Will do Prof. Mc Cormick. (Kim Colby)

Student said

at 7:40 pm on Jul 15, 2012

Kim,
I really like your wiki. I like the picture at the top. I can really identify with it, and it represents your topic well. The way you have grouped your resources is easy to follow, I have been taking notes as I think about how to improve on the format of my own page. I have had a hard time with the font style and size while working on the wiki. You do not seen to have that same struggle, your structure is well formatted. I would suggest one thing that can be improved upon (this part is hard for me) there are multiple spelling errors throughout your page. There are also word confusion issues. One time I saw the word “from” and with the context of the sentence, it appears you meant to use the word “form”. I too struggle with spelling, and I find that by typing my text out in word I can identify most of the errors I naturally create. Thank you for the work you put into this. (Anne Miros)

Student said

at 9:11 pm on Jul 15, 2012

Kim,
Wow you did a really great job with you wiki. The information is seems very useful and very well organized. (Holly Kovarik)

Student said

at 11:09 am on Jul 18, 2012

Kim,

Out of all the topics that we have discussed in class self-care is my favorite. I really enjoyed reading your wiki page and viewing the videos. You discussed a variety of topics regarding self-care and really did a nice job. Any luck on being able to post the videos and peer reviewed articles in the wiki instead of links? (Tyler Cluff)

Student said

at 10:06 pm on Jul 18, 2012

Self-care is a very interesting topic. You are organized with your presentations and the clarity of the presentation overall is good. I like your picture at the beginning and your opening paragraph. Seems to me that the credibility of the resources and the number of resources are appropriate. I struggled a lot with my Wiki and I know it needs a lot of work, but I think you are well on your way. You have done a good job so far. (Mariann D. Jeffrey)

Student said

at 1:30 pm on Aug 6, 2012

I have taken the advise of my classmates and have added the videos ,instead of the links and have added more visuals
and I have also checked the spelling ! (kim Colby)

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