So Now You Want a FISH?!

As some of us continue to endure the ‘same old – same old’ of quarantine, it is natural for our minds to meander in directions that never had an arrow before. If we’re bored, lonely or feeling useless, we may entertain the thought of having a pet.  Dogs and cats are out – no room/no time – but what about a fish!?  YES… Now you want a FISH!

Now you want a fish?!

We love our pets!  Over 65% of Americans have pets.  The most common pets are cats, then dogs and many other variety of species ranging from birds to horses; and everything in between. No matter the species, we humans tend to humanize our pets — we see them as having similar characteristics to us.  We respond and relate to their personalities – whether they’re sweet and cuddly, or unpredictable little rascals.  When they verbalize, we talk back to them.  When we talk to them, we assume they understand every word.

Across the board, we relate to pets as members of our family.   Which brings up a curious question for those who have fish as their pet of choice.  Because a fish does not vocalize or have the ability to cuddle, how does one relate to a fish???

Fish are the ideal pet for those who are away from home during the day. You don’t have to worry about fish disturbing the neighbors or barking at the UPS driver.  Best of all you don’t have to feel guilty that you left them alone all day, or worry that they will eat your shoes out of boredom. 

Fish are gentle pets.  They glide around their underwater lair, tails swaying to and fro, creating a soothing, hypnotic effect.  If you’ve ever watched fish swim in a tank for a while, you will notice how you just seem to be drawn into their gentle rhythm. Because they provide a consistent presence of calm, fish owners very often view a fish tank as one would view a TV screen., but with very different results.

What do we know of fish?  Do they just swim around all day, aimlessly avoiding that skeleton that pops up from the treasure chest?   

Fish are smart!  They remember which end of the tank their feeding occurs.  When you tap on the tank, not only can fish hear you, they can see you as well – in color!  Yes, call your fish by name when you’re at the tank, and they’ll learn to respond.  Fish have individual personalities.  The more you relate to them, the more they will relate to you.

Fish are social and like the company of other fish.  So 2 or more other fish is recommended so your fish doesn’t get too bored.  And if you’re lucky, they’ll go nose-to-nose with you when you put your face up to the tank.

So if you’ve been craving a pet, but have allergies, limited budget, limited time or fussy neighbors, consider some fish.  Pick out a decent size tank (remember – most fish come from an ocean or lake); pop in some lovely rocks and fauna and whatever else catches your fancy.  Give them lovable names and encourage them to be their cute little selves.      

We are all being called to do extraordinary things for the collective caring of our families, communities and the world in response to the unique coronavirus pandemic. Whether home bound or providing critical services, everyone is stretched to adapt like never before.  All of us are in this together. Now more than ever, caring is what we need most. Caring for our self. Caring for others around us. Life is going to require new routines, resilience and compassion. We invite you to join us in creating a caring movement to respond to local needs.

Would you like to read more about UCA caring resources and products? We have other blogs on Unified Caring Association and our products, caring in our communities, and caring the UCA way!

Working from Home- Tips for Success

Working from Home-  Tips for Success

Recently people and businesses all around the world have been restructuring their lives with the recent quick shifts to maintain the health of people and communities. Many of us are all settling into new routines while being homebound. One of the new challenges most of us are facing is how to set ourselves up for balance and success while working from home? We at Unified Caring Association (UCA) are sharing caring information to help people who are working from home.

Create the Environment

The first step on this new journey is to create a productive and comfortable environment at home to work in. While working from home you will need a space to call an office. Set up a desk or office space to be your zone for work. Set up all of the technology and tools you will need. Some of these tools, like a laptop or printer, you might have at home or brought to us from our office. If you have a window, try opening it up for fresh air to keep you alert. A bonus to having a window is that you can look outside. Greenery helps us feel more relaxed and stay healthy. Lastly, when setting up your work environment, limit any distractions. This means turning off unnecessary technology, such as the television or silencing notifications for social media, keeping your work space clutter free, and letting your family and roommates know that you are working. Limiting the interruptions can help boost your productivity.

Scheduling Your Week and Day

Now that you have space to work and be productive in, it is time to set yourself up for success. Setting goals and scheduling your time becomes very important. (Trust us, it is easy to bake cookies while answering work emails!) Think about what days of the week you will be working; many of us it is Monday-Friday from about 9 am to 5 pm. Be sure to include untouchable days or days off to recharge and spend quality time socializing with loved ones. Goals help us plan our lives, and setting good goals throughout the week help us with our success. Goals also help us build habits. For example, setting a goal of taking a lunch break each work day to clear your mind, and say hi to your family. Each day’s schedule should include a healthy chunk of time around lunch where you are away from your office/desk and your computer. During this time you can do anything else, like go on a virtual museum tour with your kids!

An interesting thing that can be carried into each day is setting up a morning routine. Get yourself up at a decent hour, brush your teeth, eat, and get dressed in something other than pj’s to rev up your mind and get those brain cells going. Healthy habits help us feel in control and less stress over time.When you review your schedule for the day, tackle big tasks first thing in the morning. Maybe that big task is writing annual reviews for your team, or an important meeting with board members for a new project. Once that daunting task is over, the rest of the day will feel like a snap. The rest of the day’s schedule should be set up by grouping related tasks together. One example is to have the hour between 2 pm and 3 pm for responding to emails. Or 10 am to 11 am checking in with your team for the day. Overall, know your productive times of the day. Each person is unique, and setting a schedule should reflect that. One key is to adjust your schedule as needed; especially these days, we might need to adjust our schedule midday due to telecommuting or global events.

Caring together

We are all being called to do extraordinary things for the collective caring of our families, communities and the world in response to the unique coronavirus pandemic. Whether homebound or providing critical services, everyone is stretched to adapt like never before.  All of us are in this together. Now more than ever, caring is what we need most. Caring for our self. Caring for others around us. Life is going to require new routines, resilience and compassion. We invite you to join us in creating a caring movement to respond to local needs.

Would you like to read more about UCA caring resources? We have other blogs on Unified Caring Association, caring in our communities, and caring the UCA way! If you would like caring messages throughout the week, follow us on Instagram, Tumblr, Pinterest, YouTube, and Twitter!

Schooling at Home; Practical Tips for Stressed out Families

Schooling at Home; Practical Tips for Stressed out Families
Lebowitz quote

We have officially begun the first week of homeschool for our kids as many of us are homebound and practicing health and safety routines for ourselves and our communities. We at Unified Caring Association (UCA) have been receiving questions about how to set up a routine for schooling at home. With some research we have come up with a few ideas that can help grow caring children and create a thriving educational environment at home.

Two Tips for Getting Set Up

Two Tips for Getting Set Up

One of the first challenges that can occur is the task of explaining to our kids about the coronavirus pandemic. This can be a bit difficult at times because there is some uncertainty about how long each school district is closing. It is important that we practice taking a  deep breath to help us be center while calmly speaking with our kids. “The easiest rule of thumb is to try to be direct and honest and brief.” (Mathew Cruger) 

The second tip is to set up new routines and goals. These routines do not have to be perfect off the bat. An example of a good place to start isa morning routine. In the morning, everyone wakes up at a reasonable hour, eats nutritious breakfast, brushes their hair and teeth, and gets dressed for the day. Another idea is to block out time for physical activity in the day, like a mock-recess. (Bonus points for joining in on the physical activity to help reduce your stress and boost your physical health!) If you need an example, check out fitness instructor Joe Wicks video series, P.E. with Joe. Each video is a daily 30-minute workout that kids can do at home.

Also, when setting up your new daily routine, it is important to set aside quality time with your family. This time requires you to put away other responsibilities in an effort to focus on playing with members of your family. A suggestion on LiveScience for “when you need to do another task, [is to] stay nearby and tell the child to play by themselves, but to let you know if they need help.” Sometimes we can have family bonding time through doing chores. Most of us have that moment of groaning when we think about dusting and mopping, but it can become a fun family activity. Try cranking up the tunes to boogie as you clean. Or have a relay race for who can fold the most laundry in 2 minutes!

Schedules are important to help kids understand what life will look like day-to-day, reducing stress and confusion. Additionally, a routine helps with student success for kids that still have school work to turn into their teachers remotely during the school closure.

Educational Materials For Homebound Kids

Educational Materials For Homebound Kids

There are so many resources for keeping your kids’ education at its top game. Recently, many educational foundations and organizations have released tools and activities that are great for the brain while we are schooling our children at home. Some of these resources are available for free. K- 12 kids activities can be found on Kids Activities Blog where dozens of activities and educational materials.Other educational resources for schooling at home, such as audiobooks, e-books, videos, multimedia materials, are also available on the Open Culture website, like Google Learn at Home for example.

Scholastic Learn at Home has daily lessons in a variety of formats: videos, stories and prompts for drawing and writing activities. These are lessons that are great for grade levels pre-K to 6th grade and up.

“Khan Academy, a free online learning resource offering lessons, exercises and quizzes, has daily schedules for organizing at-home learning for students ages 4 to 18 years.” (LiveScience Kids Activities) On weekdays, this academy offers livestreams on Facebook, YouTube and Twitter to help parents and educators best utilize the website’s tools and resources while schooling at home.

Speaking of Youtube, there is a channel called Crash Course that offers engaging educational videos on a wide range of subjects that are great for high school students.

PBS KIDS and PBS LearningMedia are showing their support as well by offering tools to help support learning at home. Some of these tools include educational videos and games from favorite series, as well as related skill-building offline activities that will help us grow caring children while running their education home. 

Virtual Museums

Virtual Museums- Penguins at Shedd Aquarioum

We are completely into this next topic; virtual field trips! Recently penguins touring Chicago’s Shedd Aquarium took Twitter by storm! Now we can join in on the fun by taking a virtual tour of more than 2,500 museums around the world. These museums have made their collections accessible online through Google Arts and Culture. Additionally, we can get an outdoors feel by accessing virtual tours of national parks in the U.S. 

If we are looking at specific museums, The American Museum of Natural History in New York City offers all ages online learning materials that are perfect for schooling at home. We took a look at their Ology science website, and it has games and activities in a range of science topics like archaeology, astronomy, and marine biology. 

The Smithsonian National Air and Space Museum has a tour too! The Air and Space Anywhere webpage provides virtual tours of the museum, educational podcasts, games and activities that are all about aircraft and spacecraft. This is a great way to get some STEM (science, technology, engineering, and mathematics) lessons, activities and videos on topics, like flight and space.

Science!

Craving more science in your family’s life? (Bill Nye the Science Guy would be pleased as punch!) We found out that the California Science Center is livestreaming “Stuck at Home Science”  Every weekday at 10 a.m. PDT. This is a new video series of science activities you can do at home.

Stuck at Home Science

Miami’s Frost Science Museum is helping out with remote science activities as well. Frost Science@Home helps curious and inquisitive minds plenty to do with fun science activities and DIY science experiments.

Nova Labs at PBS has sciences for teens! These virtual science educational experiences come together through multimedia experiences that combine video, animation and games to delve into fascinating scientific topics. Teens learn about hot topics like polar ecosystems, solar storms and renewable energy to get your teens brains engaged and ready to help bring more caring into our communities.

NASA also has Teachable Moments  for K-12th grade. This brings NASA to your home by connecting homes with resources for investigating the latest discoveries about our universe.  To add to this, NASA’s Kennedy Space Center Visitor Complex is another source of free online content. When visiting the website, digital educators share live videos that pair with hands-on activities. These activities use materials that can be found at almost any  home. Two examples of topics are living in space and on Mars, as well as basic rocketry.

For our kids that are ready for more and complex sciences, Physics Classroom is a great resource for beginning physics students. There are teacher toolkits for parents who are now learning how to be teachers. These toolkits supplement the site’s online lessons with videos, animations, simulations and exercises to give a full classroom experience.

Want to have a family Q&A with a scientist? Sign up at Skype a Scientist and get matched with an expert. This expert will live Skype chat with your family about real scientific research. 

With all of the remote education and being homebound, we are craving some connection! stemCONNECT is a great answer that uses video conferencing to bring together students and experts in STEM industries. Also, the site has a free video library. This library contains Florida-based STEM experts to help with your child’s understanding of practical applications of a STEM career.

Creative & Fun

Creative & Fun

We have talked a lot about sciences and logical education resources. Now we get to flip to the other side of the brain. Ready to run some fun and creative activities at home?  Creativity is a huge part of learning and having a fulfilling life adventure. Much like our Caring Coloring Contest, organizations are bringing to homes creative education as well!

Teaching the value of mindfulness to your kids can be a creative and interactive activity too! Monterey Bay Aquarium hosts “MeditOcean.” Help build your kids resiliency with a soothing guided meditation video featuring several aquarium jellyfish. 

If your children need a more hands-on activity, they can hone their artistic side with artist and writer Mo Willems. Williams is hosting Lunch Doodles video sessions weekdays at 1 pm EDT. These sessions have an activity page reflecting the doodle session. If you happen to have a 3D printer, access to blueprints of digital 3D models from NASA. It can be fun and educational to print and construct miniature models of satellites, asteroids, spacecraft, and more!

Add a little ancient history and anthropology to the schooling at home curriculum with the Royal Ontario Museum in Canada. Kids in 3rd-12th grade can learn to write their names in ancient Egyptian hieroglyphs with a step-by-step guide. If they get really good they can write a whole story for you!

Is reading and storytime built into your kids’ education at home? There are  variety of videos where celebrities and professionals in multiple industries read books aloud. It can be a thrill to watch and listen to Story Time from Space. Listen to stories sent to the International Space Station (ISS). These stories are read aloud by astronauts as they orbit far above Earth.

Caring for the World

It is during this time that we come together with our families to help each other learn more. Setting up new goals and routines so that our children can do their schooling at home can be confusing. UCA is here to help and share caring resources. We are all being called to do extraordinary things for the collective caring of our families, communities and the world in response to the unique coronavirus pandemic. Whether home bound or providing critical services, everyone is stretched to adapt like never before.  All of us are in this together. Now more than ever, caring is what we need most. Caring for our self. Caring for others around us. Life is going to require new routines, resilience and compassion. We invite you to join us in creating a caring movement to respond to local needs.

Want to read more about Unified Caring Association and UCA benefits? We have other blogs on caring topics like: ‘R’ is for Reforestation, Caring Communities to Help Stop Cyberbullying, and Is My Child Resilient? Or follow us on Instagram, Tumblr, Pinterest, YouTube, and Twitter to receive caring updates during the week!

Homebound Life Self-Care

Homebound Life Self-Care

We at Unified Caring Association (UCA) want to shed some light and positivity during this difficult time in the world right now. Sometimes it is referred to as “lockdown,” many of us are experiencing what it means to be homebound. We have been hearing many UCA members ask, “How can we turn this into an opportunity to see the good?” and “How can we practice self-care while being homebound?”

Self-care is crucial.

Self-care requires us to be self-aware, which means being aware of what is going on within inside of ourselves. (A.K.A. checking in with yourself to see how you are doing.)  When we feel like we are going a million miles a minute, it is important to take a moment to pause and reevaluate. Write things down in a journal. Some suggestions on the things to write are: what have you have accomplished and wish to accomplish, and set new goals for yourself. Overall, be proud of yourself. Also, according to article on Taking Good Care of Your Yourself, be kind to yourself.

Meditation is a great tool for self-care. It improves our wellbeing and health. Also, meditation or mindfulness activities helps us get in a calm relaxing psychological state too. We have many mindfulness activities on our website. Here is an example of a guided breath mediation with soft spa music to listen to — Guided breath Meditation-Spa-Music. If you are craving more, we also have many more videos on our YouTube channel!

If you’re ready to start a new exercise routine or a better eating regimen, why not start now?

Yoga is great for the brain, heart and bones. It can also boost your immunity, reduce chronic inflammation, gain more self-control and self-confidence. An additional bonus is it can also help manage stress. All it takes is 10 to 15 minutes a day. We found a great article on Practicing self- care with Yoga that is a quick and interesting read!

One more self-care suggestion…

Salt Baths are very beneficial for self-care. Salt detox baths are usually made of Epsom salt, which allows for minerals to “draw out” toxins from the body. Supporters often claim that soaking in an Epsom salt bath can remove harmful toxins and balance the body. Some claim it can help with weight management as well. The suggestion is to soak in an Epson salt bath for 12-20 minutes per day, 1-2 times per week, for the best results. We love adding essential oils, like lavender, along with Epson salt to baths for an extra boost of relaxation.

Remember all of those little projects that you set aside?

While enjoying the homebound life, we can tackle small projects around the house. For example, that “spring cleaning” of the closets, cabinets, refrigerator, garage (or as some of us call it the storage unit), etc.  How does cleaning and organizing provide self-care? The act of cleaning itself has a positive phycological impact. Cleaning gives us a sense of control and accomplishment, which helps us better manage the ups and downs of life with a sense of resilience and self-confidence. Additionally, the simple activity and repetitive motions of washing dishes, mopping floors, or wiping down surfaces makes it easier for the mind to enter a focused and meditative state, temporarily relieving anxieties. In an October 2018 article published by VICE, Darby Saxbe, assistant professor of psychology at USC, said “[Cleaning] gives people a sense of mastery and control over their environment. Life is full of uncertainty and many situations are out of our hands, but at least we can assert our will on our living space, especially while being homebound.” If cleaning can lead to feeling in control of our personal destiny. Cleaning is Self-Care has an additional article for more information about how cleaning and doing projects around the house is beneficial.

We are all being called to do extraordinary things for the collective caring of our families, communities and the world in response to the unique coronavirus pandemic. Whether home bound or providing critical services, everyone is stretched to adapt like never before.  All of us are in this together. Now more than ever, caring is what we need most. Caring for our self. Caring for others around us. Life is going to require new routines, resilience and compassion. We invite you to join us in creating a caring movement to respond to local needs.

Would you like to read more about UCA caring resources? We have other blogs on Unified Caring Association, caring in our communities, and caring the UCA way! If you would like caring messages throughout the week, follow us on Instagram, Tumblr, Pinterest, YouTube, and Twitter!

Taking a Break to Recharge

Taking a Break to Recharge

In a world where many of us are running around and working hard, we are more prone to being burned out. What can we do to prevent this from happening? Well, Unified Caring Association (UCA) is here to share caring resources to help out our members and community. One way we have found that helps us become more resilient is taking a break to recharge our batteries.

Work to the bone no more!

Most of us learned that the harder we work the more success we have. The secret is, that this is not the best way to travel our life’s journey. What we tend to do after working this hard is shutdown when we get home. However, when getting home after work, many of us want to soak in time with family, friends, and hobbies. Not to mention, when we are burned out we are far less productive. This feels like running harder up a slippery hill and getting nowhere fast. For Harvard Business Review’s Neil Pasricha, what most people “…needed was a practical way to get more work done without taking more time.”

“Untouchable Days”

Enter a revolutionary self-care concept, untouchable days. “These are days when I am literally 100% unreachable in any way…by anyone…I look at my calendar sixteen weeks ahead of time, and for each week, I block out an entire day as UNTOUCHABLE.” This gives us time to unplug, journal, and recharge to be better able to tackle our work, and be more present in our lives.

Pasricha comments on his ‘untouchable days’ and what he gets from them. “I think of them as having two components. There is the deep creative work. When you’re in the zone, you’re in a state of flow, and the big project you’re working on is getting accomplished step by step by step. And then there are the nitros — little blasts of fuel you can use to prime your own pump if you hit a wall. These unproductive moments of frustration happen to all of us, and it’s less important to avoid them than to simply have a mental toolkit you can whip out when they happen.” 

Being 100% out of reach is not for everyone. However, the concept of getting up and taking a break from work or a frustrating situation holds true. We often can compose ourselves with deep breaths or mindfulness activities. Then we can return to our day with new eyes and a can-do attitude. Ultimately, taking time to unwind is key for achieving self-care and success in all areas of life!

Would you like to read more about UCA caring resources? We have other blogs on Unified Caring Association, caring in our communities, and caring the UCA way! If you would like caring messages throughout the week, follow us on Instagram, Tumblr, Pinterest, YouTube, and Twitter!

Hugging for Health

Hugging for Health

Someone once said, “We should have 100 hugs a day to stay healthy.” This saying is a lot like having an apple a day. We hear stories that back this adage up: people waking up when those they love hold their hand or how important it is to hold babies as they begin their life’s journey. Touch is a powerful way to communicate with others. One article found on the Good News Network is about making physical connections with each other through hugs that conveys how much each person means to one another.

Hugs are comforting and help us flourish.

People require touch with other living beings in order to feel cared for and grow into caring individuals. In the article, Science of Kindness Shows Just How Important Hugging is for Our Mental and Physical Health, by David Fryburg, MD, “The importance of physical contact was painfully observed in the orphanages of Romania: children who were provided food—but not held or hugged—had significant developmental and socio-emotional delay accompanied by smaller brains.” The lack of touch, connection, and hugs affected how these children behaved, and the development of their brains. Similar studies have shown animals have the same underdevelopment and health issues when subjected to social isolation.

On a less extreme note, touch affects our response to daily conflicts we experience. A group of researchers interviewed 404 adults for 14 days regarding their health and any conflicts. Additionally, the researchers inquired how these adults felt emotionally and whether or not they received hugs. The people who had some form of interpersonal conflict and were hugged reported feeling happier and more grounded for the day. A bonus is that the hug helps both people involved!

Keep the Doctor Away…

On another note, research has produced “evidence that hugging may favorably influence the rate of infection from a cold as well as symptoms.” Also, hugs help reduce blood pressure and relieve stress. When we hug, we get a good boost of the love hormone oxytocin.

Hugs are not the only form of touch that helps us feel better mentally and physically. Other types of touch that share the same beneficial elements are holding hands and massage. Most of us know that massage can decrease pain related to a variety of conditions, such as back pain and migraines. “[Physical touch] affects the biochemistry that mediates pain or sadness and can also lower blood pressure, reduce cortisol, improve immune responses, stimulate the vagus nerve, and change EEG (brain wave) patterns.” One example is premature babies, where light massage for 15 minutes over a week caused a significant increase in necessary weight gain. This is a complementary study to the Romanian orphans mentioned above, where massage helps babies flourish.

Overall, we can see a clear connection between hugs, our health and happiness. The physical connection not only decreases stress but also helps nourish and heal us so we can recover and grow. It is remarkable that we naturally can help care for and heal each other. If we reach out and connect with each other, we can find ourselves to be happier and healthier. 

If we are not able to get a physical hug, there are a variety of tools that help simulate hugs, like a weighted blanket. Also, we can get a similar effect when we see images of other people hugging or a gentle touch. “This work is consistent with Envision Kindness’ own research on how images of kindness and compassion—many of which capture caring touch or hugging—are a proven and potent way to induce joy, love, optimism, and connection. Thus, by simply looking at these images, people can experience lower levels of stress and greater joy.”

Of course, viewing images of people or animals hugging needs to be rounded out by the real thing when possible. Very few things are perfect substitutes, hugs are best from those you love and have a caring connection with. A hug is a gift to someone else and to yourself.

Would you like to read more caring blogs? We have other blogs on topics on UCA benefits: Medical Bill Negotiation, Nutrition to Help Prevent Depression, and Gut-Brain Connection! If you would like caring messages throughout the week, follow us on Instagram, Tumblr, Pinterest, and Twitter!

Meditation as a Tool for Healing

meditation and yoga

Meditation as a Tool for Health

At times life is chaotic, stressful and noisy. Luckily, there is a self-care tool available to use that can help calm the chaos of everyday. Additionally, this tool can help improve your health! This tool is meditation, also known as mindfulness activities or quiet reflection. Oftentimes when we quiet our minds, we are better able to cope with our everyday lives, during high-stress times, and even improve our overall health.

What is Meditation?

Meditation has many forms, but all forms have four main elements: a quiet space, feeling comfortable, a focal word or image, and allowing our minds to let go. For hundreds and hundreds of years, meditation has been used for increasing calmness and relaxation, coping with and healing illness, and enhancing our well-being. We can see how meditation has increased in popularity over the past five years; the number of people using meditation and meditation techniques has grown by 5%-15%.

Looking for Meditation How To?

When we look around the internet, there are many different articles and videos about how to meditate, much like the 15 Minute Healing Meditation: You Are Your Own Healer / Mindful Movement. Unified Caring Association (UCA) has a variety of meditation videos to help our members start and maintain a self-care routine that includes meditation. Our list includes videos and audio files that are uplifting and positive, relaxing and rejuvenating, as well as for healing and physical health.

Yoga and Meditation Videos

How does it help with our health?

Stress can increase our heart rates, blood pressure, breathing and more. It is harmful if the stress is experienced over a longer period of time. Our adrenal glands become taxed and “…overproduce the hormone cortisol. Overexposure to this hormone can affect the function of your brain, immune system, and other organs.” (Harvard Health Publishing) Recently, health studies have shown that meditation has beneficial effects in combating stress, thus preventing adrenal gland “burnout.” Meditation is a way to be productive while your attention is focused inwards. This self care induces more relaxation. “Meditation is thought to work via its effects on the sympathetic nervous system, which increases heart rate, breathing and blood pressure during times of stress.  “It will help you lower your blood pressure, but so much more: it can help your creativity, your intuition, your connection with your inner self, says Burke Lennihan, a registered nurse who teaches meditation at the Harvard University Center for Wellness. (Harvard Health Publishing)

Results from research on meditation and the brain have been published and reviewed for years now. Benefits of meditation, or quieting the mind, are “…now being confirmed with fMRI and EEG instruments. The practice appears to have an amazing variety of neurological benefits – from changes in grey matter volume to reduced activity in the “me” centers of the brain to enhanced connectivity between brain regions.” (Harvard Health Publishing) This reduced activity allows for creativity and problem solving to dominate without overtaxing the mind. (a.k.a. it basically becomes effortless and allows for new solutions to present themselves.)

Moving Meditation

One form of mindfulness or meditation is yoga. Most of us are familiar with yoga from the numerous studios dotting the streets and the even more videos online. Unified Caring Association also has a select list of videos to help members with their mental and physical health. An example is the YouTube video “Yoga for Complete Beginners” that blends the two ideas of yoga and meditation seamlessly. In this video, we are walked through a 20 minute meditation yoga combination that gets the body moving while the mind becomes restful.

Yoga

If you are looking forward to reading more about Unified Caring Association and other caring acts, check out our other blogs: Volunteering for Health, It all Starts with Self-Care, and Monitoring Health with Biofeedback. Or visit our website to check out our Caring News, membership benefits, and other healthcare tools! Would you like more? Follow us on Instagram, Tumblr, Pinterest, and Twitter!

Meditation Basics

Meditation Basics

Want to have a lifestyle that is more relaxing? What if we could develop a habit that will keep us rejuvenating, support healing, healthier choices, and allow us to sleep better each night? We at Unified Caring Caring Association (UCA) want to help share caring and ways for everyone to live a happy and fulfilling life. One way to set ourselves up for success is to practice mindfulness activities (A.K.A. meditation). With a clear mind, we can set effective and attainable goals. Want to learn how to start a lifestyle habit? Read on for a “how to.”

Meditation 101

For over a thousand years, meditation has been used for increasing relaxation and mental resilience. This resilience helps enhance overall well-being and health. Over the past five years the number of adults meditating in the U.S. has increased to 15.5%, and 5.5% of children are also meditating.

There are four main elements that most meditation formats have in common:

Meditation 101

Learning More

Meditation: In Depth – This is an article that gives a great summary of meditation and research on how meditation helps us free up space in our brain to be able to make better decisions. In this article is a three minute Q&A video with Dr. Amishi Jha about her definition of what mindfulness is. 

Another way to learn more about meditation is to jump in and try it out. Here are two samples of videos that UCA members have access to:

Affirmations & Meditations: Healing Body Mind Spirit

Meditation Affirmations

The Five Minute Miracle – Daily Guided Meditation

Five Minute Miracle

Meditation helps us get set for our day and going through the week with clear heads. With an open and flexible mind we can tackle the mountain of dishes in the sink and the quarterly board meeting all in the same day. When children become more adept at meditation, it can help them focus in school and allow for a boost of energy to get them through the football game. We at UCA are happy to help people build happy and healthy lives filled with gratitude and success. Meditation and mindfulness are both positive influences toward that goal.

Would you like to read more about UCA caring resources? We have other blogs on Mental Strength, How Can Mindfulness Help Us Solve Problems, and Letting Go of Being Good! If your would like caring messages throughout the week, follow us on Instagram, Tumblr, Pinterest, and Twitter!

Dancing for Happiness

Dancing for Happiness
Nietzsche dancing quote

Nothing evokes a feeling of dancing like the natural rhythm of a heart beat and the sway of the trees. We often have a natural inclination towards rhythm and music. We can see this in the unconscious swaying in a crowd during a moving piece of music, or when small children clap their hands when they are listening to music they like. This unconscious and spontaneous response relates to a human need for connection and expression of emotions, specifically happiness.

Unified Caring Association (UCA) celebrates different techniques and tools for developing and improving emotional intelligence and communication. Much like Moonbeam Feeling Packs, or the caring apps found on our website to help grow caring children and teens, music and dancing can help people express emotions. Almost every culture around the world has some form of music and dance. It has been “…discovered that people of different cultures react emotionally in the same way when listening to different types of music.” (Jennifer Delgado) Dancing and music help us communicate in social networks and are also useful for our mental and physical health. According to recent studies, a key to happiness is found through dancing.

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Psychologists at the University of Örebro tracked a group of teenagers who suffered from social and mental difficulties. Half of the group was asked to join a dance class that met twice a week; the rest continued with their daily routines. After two years, the psychologists found that the group that attended dance classes had less stress or anxiety and felt happier

This was backed up by another study conducted at the University of Derby. These psychologists worked with those suffering from depression. This group received “salsa” lessons for nine weeks. After only four weeks, improvements began to appear. After finishing the course, participants said they had less negative thoughts as well as improved concentration and a greater sense of calm, peace and tranquility.

Dance is an excellent therapeutic resource and has a positive effect on our lives. Australian researchers from Deakin University conducted an interview of 1,000 people. They found that the people who were dancing were feeling happier, more satisfied with their lives, relationships and health. Additionally, these people who incorporated dance into their lives were more easily able to achieve their goals.

Still need more to convince you? There is another report of psychologists at the University of New York, who discovered similar effects in children. 120 children, ages 2-5 years old, were exposed to different types of sound stimuli. Some of these stimuli were rhythmic and others were completely arrhythmic. The children that heard the rhythmic sounds followed the rhythms with body movement and showed more positive emotions and felt happier. If we take all four of these studies and put them together, we have a strong case for having a tendency to move to the beat of the music, and that dancing helps us feel happier.

The Science as to Why Dancing Improves Happiness.

While dancing, our brain releases feel-good endorphins that help us feel comfortable, relaxed, like we are having fun and are empowered. “Music and dance do not only activate the sensory and motor circuits of our brain, but also the pleasure centers.” (Jennifer Delgado) We at UCA agree with neuroscientists at Columbia University who claim that when we move along with a rhythm, positivity is amplified. 

Our bodies also respond to dancing in positive ways. As we move, our muscles relax, allowing us to sink further into the music and dance. Our bodies can easily release tension built up during the day. Our bodies become happier and more fluid in their functions, as well as more resilient to the daily activities.

Dancing is not just all about us and our brains. It is also a way to connect with others as much as connect with yourself. Dancing allows us to “…share experiences and meet new people, which has a very positive effect on our mental health.” (Jennifer Delgado

If we are to do something each week to help promote our happiness, we can dance. Dance in your kitchen, go to tango classes, or turn up some fun tunes and jump around with your kids! All of these will help your mind and body feel better and promote a happier connection with others.

Would you like to read more about UCA caring resources? We have other blogs on Mental Strength, How Can Mindfulness Help Us Solve Problems, and Moonbeam for Emotions! If your would like caring messages throughout the week, follow us on Instagram, Tumblr, Pinterest, and Twitter!

Mental Strength

Mental strength can aid our focus and motivation, while also helping to achieve our goals. There are so many thoughts and activities in our full days that we often get burned out. Other than a nice relaxing spa day, doing yoga, or going on a hike, we can do small practices that help us build our mental strength. We at Unified Caring Association (UCA) were recently asked to look at how to explain mental strength and how to improve it in a caring way. We gladly took up the challenge! 

Mental strength is…

The short definition is: having the ability to maintain our self-confidence and drive during stressful activities. This ties into our resilience and being able to bounce back when we encounter stress. Some characteristics of mental strength are composure, persistence, positivity and self-motivation. 

When do we need it?

Maintaining mental strength is something we would love to have at all times. However, we are human and to be human is to juggle life. Sometimes as we elevate one part of our life, a different part lowers. The key is to refocus on each part as they are in movement. This is when we enact our mental fortitude. “…you need fierce determination and tenacity to reach your greatest potential … [it] will help you develop resilience to overcome those hazards and continue on your journey. Mentally strong people overcome setbacks with confidence, because adversity only makes them better.” (Psychology Today)

How do we develop it?

Building up our mental strength is much like monitoring and improving our physical health. Practicing each day, and doing activities that help exercise our mind is a big part of developing our mental resilience. Start with celebrating the small victories. We are more apt to continue building and maintaining a habit if we have positive reinforcement. For example, patting yourself on the back after holding your focus during a project. Like in meditation, learning a new sport, or getting better at math, practice makes perfect. Below we have a handful of suggestions found on the Forbes website for activities that can help build and maintain mental strength.

All of us are on a journey of self-care and developing our physical health, emotional intelligence and mental strength. That is how we become more resilient. With these skills we can bring more caring into the world for ourselves, families and community.

Would you like to read more about UCA caring resources? We have other blogs on Unified Caring Association, caring in our communities, and caring the UCA way! If your would like caring messages throughout the week, follow us on Instagram, Tumblr, Pinterest, and Twitter!

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