Hernanco Desoto Chapter Hernando Desoto Chapter The Explorer you are taking full advantage of the many activities Inside This Issue our chapter is offering. We have the Tennessee Division Leadership Development Conference 1 Message from our President scheduled for October 12 and the Executive Appreciation Breakfast on October 17. These two 2-3 Healthy Living Article are in addition to our monthly membership meeting, 3-4 Educational Corner which offers a recertification point. 4-7 General Articles Pat Dhority, 7 Community Events In case you have forgotten or need a reminder, CAP 7 Quote of the Month here are the principal ideas and goals behind the It takes all of us 8 Chapter News "Reach for the Stars" theme this year: reaching and 8-9 Member Spotlight stretching upward Share the vision for a successful 9 International News Try something new chapter! 10-12 Tidbits, Reminders & More! Attend all meetings Reach your full potential Start now Hernando Desoto Chapter IAAP President Remember -- it takes all of us reaching and Pat Dhority, CAP stretching upward for a successful chapter! As we enter the end of the first quarter of our chapter year, I wondered how Best regards, many of you have made any progress in our "Reach for the Stars" theme since the June Pat installation meeting. The success of our chapter Patricia B. Dhority, CAP depends on how our members pursue the events that we and other IAAP affiliations sponsor. I hope IAAP President – Hernando DeSoto Chapter 1 | P a g e HERNANDO DESOTO CHAPTER IAAP OCTOBER 2013 NEWSLETTER "The relaxation response is a physical state of deep rest that changes your HEALTHY LIVING ARTICLE physical and emotional responses to stress. It decreases your metabolism, rate of breathing, heart rate, and blood pressure, and relaxes your muscles. There are a number of ways to achieve the relaxation response. A generic 4 Ways To Wipe Away Stress technique we teach at the BHI has two essential aspects the repetition of a Main Category: Anxiety / Stress word, phrase, prayer, or sound; and the disregarding of thoughts that come Also Included In: Psychology / Psychiatry; Mental Health to mind, with a return to repetition." Article Date: 05 May 2007 - 0:00 PST The basic BHI relaxation response technique involves these simple steps: There's no way to avoid stress altogether pressures and tensions are a normal part of everyday existence. But repeated and prolonged stress can do damage to your mind and body. -- Pick a personal focus word, sound, prayer or short phrase for example, Learning to protect yourself from the effects of chronic stress may help you "peace," "one," or "the Lord is my shepherd." live a longer, healthier life, according to Massachusetts General Hospital's Mind, Mood & Memory. -- Sit comfortably in a quiet place. The consequences of chronic stress can be serious. An extensive body of -- Close your eyes. research suggests that long-term stress, with its flood of stress hormones, can increase risk for many physical disorders, including stroke, -- Progressively relax muscles from feet to neck. gastrointestinal problems, high levels of "bad" LDL cholesterol, sleep disturbance, immune suppression, impotence, asthma, and premature aging. -- Breathe slowly and naturally, and as you do, say your focus word, sound, Chronic stress, especially in people with high hostility levels, can lead to phrase or prayer silently to yourself as you exhale. higher risk for insulin resistance, a precursor to type 2 diabetes, according to a study published in the October 2006 issue of the journal Psychosomatic -- Assume a passive attitude and don't worry about how well you're doing. Medicine. When other thoughts come to mind, simply say to yourself, "Oh well," and gently return to your repetition. Long-term stress can cause cognitive and mood problems as well: confusion, poor concentration, poor memory, depression, anxiety, anger and irritability -- Continue for 10 to 20 minutes. Time yourself by peeking occasionally at a are often linked to chronic stress. But research has shown that certain stress watch or clock. reduction techniques can effectively eliminate these problems, according to Herbert Benson, MD, Director Emeritus of the Benson-Henry Institute (BHI) -- When you are finished, continue sitting quietly for a minute or so, gradually for Mind Body Medicine of Massachusetts General Hospital. allowing other thoughts to return. Then open your eyes and sit for another minute before rising. THE RELAXATION RESPONSE -- Practice the technique once or twice daily. Good times to do so are before "The harmful effects of stress can be mitigated," says Dr. Benson. "You can breakfast and before dinner. do this on your own, simply by harnessing protective mechanisms that are part of the relaxation response the physiological opposite of the stress THREE ALTERNATE RELAXATION RESPONSE TECHNIQUES response. The relaxation response can also be brought about through the use of 2 | P a g e HERNANDO DESOTO CHAPTER IAAP AUGUST 2011 NEWSLETTER HERNANDO DESOTO CHAPTER IAAP OCTOBER 2013 NEWSLETTER techniques other than the basic Benson-Henry Institute method, including your image. Open your eyes and lie quietly for a moment before resuming those listed below. Choose the technique that is most effective or combine your normal activities. two or three techniques if that works best for you. "These techniques are very effective in reducing stress," says Dr. Benson, 1. Progressive muscle relaxation: This technique involves concentrating on "and they work especially well when coupled with efforts to adjust your tightening and then relaxing your muscles to gradually achieve total attitudes and reactions to challenges in a way that promotes resiliency. For relaxation. Sit or lie quietly in a comfortable position with your eyes closed example, working to eliminate negative attitudes and focus on positive and begin by inhaling as you tense the muscles of your face into a grimace, outcomes seeing the glass as half full rather than half empty can help you squeezing your eyes shut and clenching your teeth. Tense only the facial strengthen your ability to cope with stress and rebound from it. muscles, leaving the muscles in your neck, shoulders, and elsewhere in your body relaxed. After 8 to 10 seconds, exhale and let your face go slack, "Exercise, a healthy diet of nourishing low-fat foods, and weight control are feeling the relief from the tension. Now inhale as you tense the muscles of other good ways to minimize the damaging effects of long-term stress. your neck and shoulders, then exhale and relax. Talking things out with friends or loved ones can also relieve stress, as can seeking the help of a mental-health professional if you cannot resolve chronic Proceed in this way, alternately tensing and relaxing the muscles of your stress on your own. Books, CDs and tapes can help you master relaxation chest, abdomen, right arm and fist, left arm and fist, buttocks, right leg, left response techniques." leg, right foot, and left foot. When you have finished the exercise, take time to enjoy how relaxed your muscles feel. Slowly open your eyes, and stretch For more information about relaxation response techniques, visit the Benson- before rising. Henry Institute for Mind Body Medicine Web site at http://www.mbi.org. 2. Breath focus: Sit or lie in a quiet, comfortable place. Take a normal breath, Belvoir Media Group, LLC. then with your hand on your abdomen take a deep breath, inhaling through 7820 Holiday Drive So., Suite 315 your nose and feeling your abdomen expand fully. Feel how relaxed this Sarasota, FL 34231 deep breathing makes you feel. Now close your eyes and inhale deeply to United States the count of 10 as your abdomen expands, then exhale slowly and http://www.belvoir.com completely to the count of 10. Focus on your breathing and counting, putting other thoughts out of your mind. Repeat the exercise, continuing for 10 to 20 minutes. When you are finished, slowly open your eyes. Rest quietly for a moment before rising. EDUCATIONAL CORNER 3. Guided imagery: Sit or lie comfortably in a quiet place. Close your eyes and relax, breathing deeply. Now imagine yourself in a peaceful place far This tidbit of information was sent by Bonnie from the stresses of everyday life, in a setting where you feel completely relaxed and happy for example, lying in the warm sun on a deserted beach, Hickle: or sitting on the front porch of your grandmother's house. Put yourself completely into the scene. Feel the sand on the beach. Hear your If you use a Sharpie on a white board instead of a dry erase grandmother's voice. Use all your senses to conjure up a vivid image. Spend 10 to 20 minutes immersed in this relaxing environment, then slowly count marker, you can use a dry erase marker over the Sharpie backwards from 20, feeling the peace and strength you have absorbed from marks, let it sit for a second, and then erase and it will come off. We are assured it does work! 3 | P a g e HERNANDO DESOTO CHAPTER IAAP OCTOBER 2013 NEWSLETTER Great Website Did you know the names of all continents both start and end with the same letter If you go to http://www.did-you-knows.com, you can learn all Did you know the first letters of the months July through to types of interesting and totally useless facts! See the following November spell JASON examples: Did you know if you try to say the alphabet without moving your lips or tongue every letter will sound the same Did you know a cat has 32 muscles in each ear Over 1,025 Did you know facts!! Did you know Perth