Page 22 - Senior Times South Central Michigan - December 2016 - 23-12
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Page 22
Senior Times - December 2016
RELAXATION TECHNIQUES FOR CAREGIVERS
By: Sherii Sherban, Publisher
Keep your inner peace this holiday by taking just a few minutes to reduce stress. We get so caught up in providing care for others that we can miss the joy we were meant to experience this holiday season as well. Simple relaxation techniques can re- duce stress symptoms and help you enjoy a better quality of life, especially when caring for a loved one. These are simple, quick and you can do them by yourself.
Relax. You deserve it, it's good for you, and it takes less time than you think. You don't need a spa weekend or a retreat. Each of these stress-relieving tips can takes less than 15 minutes.
According to the Mayo Clinic, practic- ing relaxation techniques can reduce stress symptoms by:
• Slowing your heart rate
• Lowering blood pressure
• Slowing your breathing rate
• Reducing activity of stress hormones
• Increasing blood flow to major muscles • Reducing anger and frustration
• Reducing muscle tension and chronic pain
• Improving concentration and mood
• Lowering fatigue
• Boosting confidence to handle problems
1. Breathe Deeply - Take a 5-minute break and focus on your breathing. Sit up straight, eyes closed, with a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth.
“Deep breathing counters the effects of stress by slowing the heart rate and low- ering blood pressure,” says psychologist Judith Tutin, PhD, certified life coach.
2. Be Present - Slow down. “Take five minutes and focus on only one behavior with awareness,” Tutin says. Notice how the air feels on your face when you’re walking and how your feet feel hitting the ground. Enjoy the texture and taste of each bite of food.
When you spend time in the moment and focus on your senses, you should feel less tense.
3. Laugh Out Loud - A good belly laugh doesn’t just lighten the load mentally. It lowers cortisol, your body’s stress hormone, and boosts brain chemicals called endor- phins, which help your mood. Laughter also benefits many organs. Laughter enhances your intake of oxygen-rich air, and stimu- lates your heart, lungs and muscles.
Lighten up by tuning in to your favorite sitcom or video, reading the comics, or chatting with someone who makes you smile.
4. Tune In to Your Body - Mentally scan your body to get a sense of how stress affects it each day. Find a position that is most comfortable for you; lie on your back, or sit with your feet on the floor. Start at your toes and work your way up to your scalp, noticing how your body feels.
“Simply be aware of places you feel tight or loose without trying to change anything,” Tutin says. For 1-2 minutes, imagine each deep breath flowing to that body part. Re- peat this process as you move your focus up your body, paying close attention to sensa- tions you feel in each body part.
5. Decompress - Place a warm heat wrap around your neck and shoulders for 10
NUMBER OF UNITS INDEPENDENT LIVING ASSISTED LIVING SKILLED NURSING ALZHEIMER / DEMENTIA RESPITE
ADULT DAYCARE PETS
RESIDENT PARKING TRANSPORTATION PRIVATE PAY NURSE ON DUTY REHAB
LONG TERM STAY SHORT TERM STAY MEDICATION DELIVERY LAUNDRY HOUSEKEEPING ACTIVITIES
100% MEALS
24 HOUR STAFFING LICENSED FACILITY SPECIFIC DIET PLANS
SENIOR HOUSING
GUIDE
BARNEYVILLE SENIOR APARTMENTS
••••
••• •••••••••••••••
• •• ••••••••✚••••••• •• • ••••••••••••••• • •• • •••••••• ••• •••••••••••••• •••• •• •••• •••••••• •••• •• •••• •••••••• ••• ••••••••••••••• • • •••••••••••••••
••••
01 420 S. Webster St, Homer, MI 49245 Teresa Ellis, 517-568-4393
24
82
46
120
12
95
20
20
65
68
39
113
50
111
30
BATTLE CREEK MANOR
02 675 Wagner Drive, Battle Creek, MI 49017 Josh Drumm, 269-969-6244
BICKFORD ASSISTED LIVING & MEMORY CARE
03 3432 Capital Ave SW, Battle Creek, MI Cheryl Harris, 269-979-9600
CALHOUN COUNTY MEDICAL CARE FACILITY
04 1150 East Michigan Ave, Battle Creek, MI 49014 Donna Mahoney, 269-962-5458
COLONIAL MANOR ADULT FOSTER CARE HOME 05 164 Cherry St, Battle Creek, MI
Linda Bates, 269-968-2888
EVERGREEN SENIOR CARE & REHAB CENTER
06 111 Evergreen Road, Battle Creek, MI Tasha Brutsche, 269-969-6110
GRAND VISTA ASSISTED LIVING COMMUNITY
07 99 Vista Drive, Coldwater, MI 49036 Dustin Burrett, 517-227-5225
GRAND VISTA ASSISTED LIVING COMMUNITY
08 208 Winston, Marshall, MI 49068 Dustin Burrett, 517-227-5225
HEARTLAND HEALTH CARE CENTER
09 200 East Roosevelt Ave, Battle Creek, MI 49037 Brittany Briegel, 269-965-3327
HERITAGE
10 14420 Helmer Road South, Battle Creek, MI Alyssa Jones, 269-969-4000
KEYSTONE LAKE APARTMENTS
11 100 Gethings Circle, Battle Creek, MI 49015 269-962-7588
LAKEVIEWMEADOWS
• • •
• • ••• ••••••••••••
12 890 Territorial Road, Battle Creek, MI Mandi Burrows, 269-968-0300
• • • ••• •••••••••••••••
LAKEVIEW SENIOR LIVING
13 14661 Helmer Road South, Battle Creek, MI Alyssa Jones, 269-969-8900
LAURELS OF BEDFORD
14 270 Bedford Road North, Battle Creek, MI Keli Banfield, 269-968-2296
LEGACY AT THE OAKS
• •• •• ••••••••••••
15 706 North Avenue, Battle Creek, MI Wendy Wilkey, 269-964-4655


































































































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