The Self-Care Connection

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This week on the Self-Care Connection we will be continuing the theme of discussing resources for self care by focusing on the impact of time in nature and specifically time in a forest has on wellness as well as some suggestions on how to increase your time in nature.

Reference

Fox, M. (2020, Jan 30). Americans are spending less time outside. Outside. Retrieved from https://www.outsideonline.com/health/wellness/americans-less-time-outside-2019-study/

Robbins, J. (2020, Jan 9). Ecopsychology: How Immersion in Nature Benefits Your Health. Yale Environment360. Retrieved from https://e360.yale.edu/features/ecopsychology-how-immersion-in-nature-benefits-your-health

SnowBrains (2021, May 28). Brain Post: How Much Time Does the Average American Spend Outdoors? Retrieved from https://snowbrains.com/brain-post-much-time-average-american-spend-outdoors/

Li, Q. (2018, May 1). ‘Forest Bathing’ Is Great for Your Health. Here’s How to Do It. Time. Retrieved from https://time.com/5259602/japanese-forest-bathing/

Recommended Resources

1000 Hours Outside.com

National Park Service at nps.gov/index.htm

National Recreation and Park Association at PRPA.org

Recreation.gov

The Outdoor Foundation at outdoorindustry.org

The Outdoor Classroom Day at https://outdoorclassroomday.com/resources/

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Today’s Topic is Mindfulness; Mindfulness as a tool you can add to your self-care toolkit.

This podcast will cover,

What mindfulness is
Current Research on it
How to use Mindfulness
And a Mindfulness Activity you can use

Recommended Resources for Mindfulness

Alyssa Scolari Podcast https://podcasts.apple.com/us/podcast/light-after-trauma/id1528640438

Yoga with Adriene https://www.youtube.com/user/yogawithadriene/videos

Apps

· Peace

· Breathe

· Headspace

· The Mindfulness App

· UCLA Mindfulness APP

· MyLife Meditation

Reference

Cheli, S., De Bartolo, P., & Agostini, A. (2020). Integrating Mindfulness Into Nursing Education: A Pilot Nonrandomized Controlled Trial. International Journal of Stress Management, 27(1), 93–100. https://doi-org.proxyko.uits.iu.edu/10.1037/str0000126

Chen, X., Zhang, B., Jin, S.-X., Quan, Y.-X., Zhang, X.-W., & Cui, X.-S. (2021). The effects of mindfulness-based interventions on nursing students: A meta-analysis. Nurse Education Today, 98, 104718. https://doi.org/10.1016/j.nedt.2020.104718

Howland, L., & Bauer-WU, S.,(2015, September 10). The mindful nurse. American Nurse. Retrieved 7/8/21 from https://www.myamericannurse.com/mindful-nurse/

Li,Y.,Sun,W.,Sun,X.,Sun,J.,Yang,D.,Jia,B. & Yuan,B.(2020).Effects of mindfulness meditation on anxiety, depression, stress, and mindfulness in nursing students: a meta-analysis and trial sequential analysis of randomized controlled trials. Frontiers of Nursing,7(1) 59-69. https://doi.org/10.2478/fon-2020-0001

Mindlessness--mindfulness. (2004). In W. E. Craighead, & C. B. Nemeroff (Eds.), The concise Corsini encyclopedia of psychology and behavioral science (3rd ed.). Wiley. Credo Reference: http://proxyko.uits.iu.edu/login?url=https://search.credoreference.com/content/entry/wileypsych/mindlessness_mindfulness/0?institutionId=2147

Lipton, B. (2010). The Biology of Belief: Unleashing The Power Of Consciousness, Matter & Miracles. Hay House. ‎ ISBN-13: 978-9380480015

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This Episode discusses the Self-Care Topic of EFT or Emotional Freedom Technique or Tapping, what is EFT? What is does? Overview of Research, How to do Tap, and an example tapping sequence for test taking anxiety as well as resources recommended to help you tap to support your wellness journey.

Recommended Resources

The Carol Tuttle Healing Center at https://ct.liveyourtruth.com/

The Tapping Solution at https://www.thetappingsolutionapp.com/

References

Anthony, K. (2018). EFT Tapping. Healthline. Retrieved 7/6/2021 from https://www.healthline.com/health/eft-tapping

Carrington. P. (2021). History of Meridian Tapping and EFT. Discover Your Healing Energy. Retrieved from https://patcarrington.com/about-eft/history-of-eft/

Leanord, J. (2019, Sept 26). A guide to EFT tapping. Medical News Today. Retrieved 7/5/21 from https://www.medicalnewstoday.com/articles/326434

The Guild of Energists, It’s all About Energy (2021). Developmental History of Energy Tapping Techniques including TFT, Classis EFT & Modern Energy Tapping. Retrieved from https://goe.ac/history_of_tapping.htm

The Tapping Solution Foundation.org (2021). Scientific Research. Retrieved 7/5/2021 from https://www.tappingsolutionfoundation.org/science-and-research/

The Tapping Solution Foundation.org (2018). Evidence Based EFT. Published Research on Children/Youth- Lay Summary. Retrieved 7/6/21 from https://tapping-foundation.s3.amazonaws.com/Lay%20Summary%20of%20EFT%20Research%20with%20Children%20and%20Youth.pdf

Tuttle, C. (2021). EFT Tapping for Emotional Healing. Retrieved from https://ct.liveyourtruth.com/eft-tapping-for-emotional-healing/

Stapleton P, Buchan C, Mitchell I, McGrath Y, Gorton P, Carter B. An Initial Investigation of Neural Changes in Overweight Adults with Food Cravings after Emotional Freedom Techniques. OBM Integrative and Complementary Medicine 2019;4(1):14; doi:10.21926/obm.icm.1901010.

Stapleton, P. (2019). The Science behind Tapping, A proven stress management technique for the Mind & Body. Hay House Inc.; Illustrated edition. 978-1401955731

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This episode provides an overview of learning styles, study and exam tips and concludes the Student Nurse Self-Care Mini Course Content with a link to purchase the EBook of the content. Upcoming episodes plan announced.

References, Resources and Recommendations

Hrelic, D. (2018, March 6). Test- taking tips. American Nurse, 47-51. Retrieved from https://www.myamericannurse.com/test-taking-tips/

Newton, P.M, & Miah, M. (2017). Evidence-Based Higher Education – Is the Learning Styles ‘Myth’ Important?. Frontiers in Psychology. 8, p.444. DOI=10.3389/fpsyg.2017.00444. Retrieved from https://www.frontiersin.org/article/10.3389/fpsyg.2017.00444

Success Wizard Website and App (very similar digital version of my suggestions for self- analysis https://successwizard.com/

Learning Styles Overview from learning -styles –online.com. This website also offers a free learning styles assessment tool and additional information on learning styles and techniques that support different styles.

If you enjoyed the student nurse self- care content provided so far in the Podcast you can purchase an EBook form of the content at the link in the show notes. This EBook includes the content on the podcast with illustrations and bonus self -care tips sheet.

Purchase and EBook form of The Student Nurse Self-Care kit at https://rnselfcare.ck.page/dd040b637d

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This episode presents the concepts of learning, how thought is formed and ways to help our brains conceptulize ideas so that learning can occur and we can more easily retain and retrive information.

References, Recommendations, and Resources for this Episode

Leaf, C. (2021). Cleaning up your Mental Mess, 5 simple, Scientifically Proven Steps to Reduce Anxiety, Stress and Toxic Thinking. Baker Books. Grand Rapids, MI.

Minda, J. P. (2021). Understanding how people learn new concepts. The Brain and Mind Institute. Western University; London, Ontario, Canada. Retrieved https://www.uwo.ca/bmi/research/featured/minda.html

Giddents, J. (2013). Concepts for Nursing Practice.St.Louis, Missouri: Mosby Elsevier.

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This episode looks at the dimensions that affect our wellness in light of self-care. Spiritual, Emotional, Mental, Physical (nutrition, nourishment and movement).

References and Recommended Resources

Berlin, C., & Adams, C. (2017). Production ergonomics: Designing work systems to support optimal human performance. Ubiquity press.

Claus, A. P., Hides, J. A., Moseley, G. L., & Hodges, P. W. (2009). Is ‘ideal’sitting posture real?: Measurement of spinal curves in four sitting postures. Manual therapy, 14(4), 404-408.

Claus et al, 2009; Berlin & Adams, 2017; Robertson et al, 2013).

Nami.org National Alliance on Mental Illness. https://www.nami.org/Home

Call the NAMI Helpline at 800-950-6264 M-F, 10 am – 8 pm, ET Or in a crisis, text "NAMI" to 741741 for 24/7, confidential, free crisis counseling

Leaf, C. (2021). Cleaning up your Mental Mess, 5 simple, Scientifically Proven Steps to Reduce Anxiety, Stress and Toxic Thinking. Baker Books. Grand Rapids, MI.

Leaf, C. (2021). Neurocycle App. Available on the App store. Neurocycle (Formerly Switch App) https://drleaf.com/

Robertson, M. M., Ciriello, V. M., & Garabet, A. M. (2013). Office ergonomics training and a sit-stand workstation: effects on musculoskeletal and visual symptoms and performance of office workers. Applied ergonomics, 44(1), 73-85.

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This Episode continues to focus on the student nurse and looks at Goal Setting using a backwards design approach and the nursing process as a guide. Visualization and prioritization are discussed as well as resources and suggestions for time management.

References and Resources Mentioned in this Episode

Amabile, T. M., & Kramer, S.J. (2011, May). The Power of Small Wins. Harvard Business Review. Retrieved 4/1/21 from https://hbr.org/2011/05/the-power-of-small-wins

MindTools Content Team (2021). Smart Goals, How to Make Your Goals Achievable. MindTools, Essential Skills for an excellent career. Emerald Works. https://www.mindtools.com/pages/article/smart-goals.htm

Tuttle, C. (2018). Visualization for Connecting to your Life Path and Purpose. Healing Plan for Living Your Life Purpose. The Carol Tuttle Healing Center. Retrieved from https://shop.liveyourtruth.com/pages/healing-center

American Psychological Association. (2015, October 29). Frequently monitoring progress toward goals increases chance of success: Publicly reporting or recording progress has an even greater effect, study says. ScienceDaily. Retrieved April 1, 2021 from www.sciencedaily.com/releases/2015/10/151029101349.htm

Shelly Taylor mentioned in this episode should have been noted as Pham LB, Taylor SE. From Thought to Action: Effects of Process-Versus Outcome-Based Mental Simulations on Performance. Personality and Social Psychology Bulletin. 1999;25(2):250-260. doi:10.1177/0146167299025002010

The next right thing Lyrics. (n.d.). Lyrics.com. Retrieved March 24, 2021, from https://www.lyrics.com/sublyric/64375/The+next+right+thing.

This website provides a video illustration and more information on this analogy https://mindfulpractices.us/2020/06/16/prioritizing-your-life-rocks-pebbles-sand

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Episode 2 Show Notes

This episode with comparing self care to the nursing process and walks listeners through a process of self -assessment using a number of techniques including friendly self- inquiry question and reflection, non-dominant hand journaling to access subconsious beliefs and motivations, the development of a life timeline and present moment personal inventory.

References in this Episode

Capacchione, Lucia (1991).Recovery of Your Inner Child: The Highly Acclaimed Method for Liberating Your Inner Self. Simon and Schuster. New York, New York (p.36-37). https://books.google.com/books?id=WOG54U_YHmYC&printsec=frontcover&source=gbs_ge_summary_r&cad=0#v=onepage&q&f=false

Cutler, R. (2018) Reducing negative self-view with bilateral handwriting (Abstract). Thesis. Masters of Arts in Therapy. Saint Mary of the Woods College, Indiana. Woods Scholars. https://scholars.smwc.edu/handle/20.500.12770/208

Green, Sonya (2021). Editorial Quote to Student Nurse Self-Care Mini Course. Sonya Green MSN, RN.

Felitti, V.J., Anda, R. F., Nordenberg, D., Williamson, D.F., Spitz, A.M., Edwards, V., Koss, M.P., & Marks, J.S., (1998). Relationship of childhood abuse and household dysfunction to many of the leading causes of death in adults, the adverse childhood experiences (ACE) study. American Journal of Preventive Medicine. 14 (4), 245-258. https://doi.org/10.1016/S0749-3797(98)00017-8

Mate, Gabe (2003). When the Body Says No, Exploring the Stress-Disease Connection. Turner Publishing Company. Nashville, Tennessee.

National Scientific Council on the Developing Child (2020). Connecting the Brain to the Rest of the Body: Early Childhood Development and Lifelong Health Are Deeply Intertwined Working Paper No. 15. Retrieved from www.developingchild.harvard.edu.

Tokolahi, Emma (2010). Case study: development of a drawing‐based journal to facilitate reflective inquiry, Reflective Practice, 11(2), 157-170, DOI: 10.1080/1462394100366597

Tuttle, Carol (2020, October 5). What’s Wrong With Me?” Why You Resist Doing the Healing Work, Why you avoid the work—even when you know you need it. Carol Tuttle. https://ct.liveyourtruth.com/whats-wrong-with-me-resistance-to-doing-healing/

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This Episode Begins with a Letter to Student Nurses, then discusses the impact of COVID 19 on nurses and other healthcare professionals. Trauma is defined and discussed as well as self-care and resilence. How the brain processes trauma is discussed, followed by information and resources on the landmark Adverse Childhood Experiences Study and recommendations on how to know your ACE Score and Learn more about ACEs and research on ACEs and health.

Episode Notes

References

American Nurses Association. (2021). Provision 5: Self-Care & COVID -19, Code of Ethics for Nurses. Retrieved 5/3/21 from https://www.nursingworld.org/~4a1fea/globalassets/covid19/provision-5_-self-care--covid19-final.pdf

American Psychological Association (2021).Trauma. Retrieved from https://www.apa.org/topics/trauma

Barbash, E. (2017, March 13). Different Types of Trauma: Small 't' versus Large ‘T’,An accumulation of smaller or less pronounced events can still be traumatic. Psychology Today. Retrieved from https://www.psychologytoday.com/us/blog/trauma-and-hope/201703/different-types-trauma-small-t-versus-large-t

Burke- Harris, N. (2015). How childhood trauma affects health across a lifetime. Ted Talk. Retrieved from How childhood trauma affects health across a lifetime How childhood trauma affects health across a lifetime https://www.ted.com/talks/nadine_burke_harris_how_childhood_trauma_affects_health_across_a_lifetime?utm_campaign=tedspread&utm_medium=referral&utm_source=tedcomshare

Felitti, V.J., Anda, R.F., Nordenberg, D., Edwards, V., Koss, M.P., & Marks, J.S. (1998, May 1). Relationship of Childhood Abuse and Household Dysfunction to Many Leading Causes of Death in Adults, The Adverse Childhood Experiences (ACE) Study. American Journal of Preventative Medicine. 14 (4), p. 245-258. DOI: https://doi.org/10.1016/S0749-3797(98)00017-8

Steinberg, M. & Schnall, M. (2000). The Stranger in the Mirror, Dissociation The Hidden Epidemic. Cliff Street Books. Harper Collins Publishers. New York, NY.

Van Der Kolk, B.A. (2014). The Body Keeps The Score, Brain, Mind, and Body in the Healing of Trauma. Penguin Books, New York, NY.

Recommended Links in the Order in which they are mentioned in the Podcast

ACE Quiz is https://www.npr.org/.../take-the-ace-quiz-and-learn-what..

Larry’s Roadmap and take a look at the information offered there https://www.larrysroadmap.com/about-larrys-roadmap-3/

Centers for Disease Control ACES https://www.cdc.gov/violenceprevention/aces/index.html

ACES to High.com https://acestoohigh.com/about/

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“To care for those who need your care starts with caring for yourself,” Adaline. This episode introduces listeners to the origin of this podcast, it's purpose and the the plan for future episodes. If you are ready to show up for yourself so that you can show up for those you love then tune into the Self-Care Connection Podcast.

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The Self-Care Connection: Recent Episodes

Adaline Cunningham