Curriculum on Health Wellness Techniques Wellness Techniques - PowerPoint PPT Presentation

California Cadet Corps Curriculum on Health Wellness Techniques

Wellness Techniques Agenda • B1. Stress Management • B2. Do Yoga or Tai Chi • B3. Meditate • B4. Aerobic Exercise • B5. Declutter and Organize • B6. Manage Your Time • B7. Disconnect from Technology • B8. Break Bad Habits • B9. Stop Procrastination • B10. Eat for Wellness • B11. Practice Gratitude • B12. Manage Anger • B13. Get Enough Sleep • B14. Get Some Sun • B15. Deal with the Difficult • B16. Seek Inspiration

STRESS MANAGEMENT B1. Cadets will identify causes of stress, list four quick tips to relieve stress, experience Guided Relaxation, and can guide themselves through a micro- relaxation experience.

STRESS MANAGEMENT Stress Management Strategies: Ways to Unwind: Overview (5 min 5s YouTube Video, Watchwellcast) • Stress can build up and negatively affect health • School tests, social media, and family situations are just a few things that can cause stress • There are ways to positively manage and relieve stress • Many of the healthy tools listed in the next slides can help reduce stress

STRESS MANAGEMENT ❖ Quick Tips for Stress Relief : 1) Clean where you live / your room 2) Clean yourself (bath or shower) 3) Progressive muscle relaxation 4) Exercise 5) Laughter 6) Treat yourself to something good to eat (such as dark chocolate) 7) Smell mint or lavender scents

STRESS MANAGEMENT Use Guided Relaxation Guided relaxation is a 3-technique process for relaxation: • Technique #1 – Breathing – Series of deep, slow breaths • In through your nose • Out through your mouth – Lowers pulse rate blood pressure – Forces you to relax your mind • Technique #2 - Progressive Muscle Relaxation – Tighten up muscles in your body, then deliberately relax them – Done in a progressive manner from head to toe (or the other way around) • Technique #3 – Visualization – Hold a positive, safe, relaxing image in your mind – Concentrate on the image

Guided Relaxation Audio file #1 Audio file #2 General Body General Body Relaxation/Affirmation Relaxation/Affirmation 13 mins 42 secs 8 mins 47 secs (Audio Recordings from Loyola University, Maryland) (http://www.loyola.edu/department/counseling-center/students/relaxation)

Guided Relaxation (cont’d) Audio file #4 Audio file #3 Public Speaking (Exam Preparation) 12 mins 43 secs 11 mins 50 secs (Audio Recordings from Loyola University, Maryland) (http://www.loyola.edu/department/counseling-center/students/relaxation)

Check on Learning • T / F: Social media can cause stress • Tightening up muscles in your body, then deliberately relaxing them is called • • Guided Relaxation Techniques: 1) Technique #1 is 2) Technique #2 is 3) Technique #3 is

DO YOGA OR TAI CHI B2. Cadets can identify benefits of yoga and participate in a 30-minute yoga class. Cadets also participate in a short tai-chi class. After participating in each class Cadets’ perceptions about these activities are normalized.

DO YOGA OR TAI CHI Yoga Videos Benefits of Yoga (4 min 36s YouTube Video, Watchwellcast) • Oxford University: Less Stress, Lower Blood Pressure, Better Sleep • National Institute of Health: Reduce Back Pain, Relieve Asthma • Flexibility, Strength • Mental Health • Happiness

DO YOGA OR TAI CHI Yoga for Teens: Energizing Flow (30min 2s YouTube Video, Wanderlust) • Flow yoga focuses on many movements put together Power Yoga for Kids and Teens (30min 12s YouTube Video, SeanVigueFitness) • Power / Strength workout • Reduces stress Tai Chi Videos Tai Chi Workout for Beginners: Chinese Tai Chi Chuan (6 mins 47s YouTube Video, Jake Mace) Top 10 Tai Chi Moves for Beginners: Chinese Tai Chi Chuan (8 mins 41s YouTube Video, Jake Mace)

Check on Learning There are at least 10 benefits of Yoga. Name six of them: 1. 2. 3. 4. 5. 6.

MEDITATE B3. Cadets can identify the benefits of meditation and participate in a short meditation.

MEDITATE How to Meditate: (6mins 15s YouTube Video, Watchwellcast) • Goal=Focus • University of Massachusetts Study: Better Mood, Pain Reduction • National Institute of Health: Improve blood flow to brain, Decreased blood pressure • Types: Breathing exercises, Visualization, and Mantra • 100 second meditation Meditation Audio file #1 (Quick Getaway) : 4 mins 3 secs

Check on Learning • The main goal of meditation is • T / F: Physical exercise, Visualization, and Mantra are types of meditation • T / F: Meditation can improve blood flow to the brain and decrease blood pressure

AEROBIC EXERCISE B4. Cadets can identify the benefits of aerobic exercise and know how often and how long they should exercise aerobically.

AEROBIC EXERCISE Exercise and the Brain: (4 mins 38s YouTube Video, Watchwellcast) Exercise Is Medicine™ -Aerobic Exercise-Three Types: (2mins 23s YouTube Video) • Aerobic exercise is good for both your mental and physical health • Decide which of the three types you should begin – No impact – Low impact – High impact • 30-60 minutes a day – At least 3 days a week – 6 days a week is ideal • Start out slow and increase intensity and/or number of days as you’re able to do so

Check on Learning • What are the three types of aerobic exercise? 1. 2. 3. • Aerobic exercise should be done a minimum of minutes a day for at least days a week.

DECLUTTER AND ORGANIZE B5. Cadets can name the three piles of ‘stuff’ created when decluttering and organizing.

DECLUTTER AND ORGANIZE Clearing Your Clutter: (5mins 15s YouTube Video, Watchwellcast) • Clutter: – Harms your mental health (Stuff ≠ Happiness) – Causes you to lose focus – Produces stress hormones • Heart problems • Obesity • Skin problems • Go through stuff, and put everything into 3 piles ✓ Trash ✓ Donate ✓ Sell • Take photos of stuff that has meaning (but still get rid of it)

Check on Learning • T / F: Stuff = Happiness! • Name two things that clutter does to your body: 1. 2. • What can you do to get rid of clutter? ✓ ✓ ✓

MANAGE YOUR TIME B6. Cadets can select and order from a list the three steps for better managing time.

MANAGE YOUR TIME Manage Your Time Better: (4mins 9s YouTube Video, Watchwellcast) • Good time management improves wellness and reduces stress • Three Steps – Record everything you do (wakeup to bedtime) – Analyze journal (look for biggest time wasters) – Change • Prioritize (‘to do’ lists – limit to 5) • Declutter • Schedule (set start and stop times and stick to it)

Check on Learning • List in the correct order the three steps you can take to better manage your time: Step 1: Step 2: Step 3: • What are the three ways to accomplish Step 3? 1. 2. 3.

DISCONNECT FROM TECHNOLOGY B7. Cadets can describe how to take a break from technology and select some common mistakes.

DISCONNECT FROM TECHNOLOGY Disconnect from Technology: (5mins 4s YouTube Video, Watchwellcast) • Schedule a period each day that’s technology free • If you can, do it (anything) in person • Go outside (leave your technology) • Don’t fall asleep with your phone next to you

Check on Learning • Describe how to take a break from technology. • What are some common mistakes made when taking a break from technology?

BREAK BAD HABITS B8. Given a scenario about breaking bad habits, cadets will be able to make recommendations in their own words.

BREAK BAD HABITS How to Break Bad Habits: (5mins 4s YouTube Video, Watchwellcast) • How habits form: Brain likes repetition, Positive Reinforcement • How to stop them: – Write down the bad habit – Learn to avoid the triggers – Substitute bad habits with better habits – Recruit others to help keep you accountable to stay on track

Check on Learning Read the scenario below, then make a recommendation about how to break the bad habit: Every day after school you stop at the 7 ELEVEN store and buy two candy bars and a soda, all of which you consume on your way home. Your doctor has told you that you weigh 20 pounds more than what is healthy, plus you have not been getting much exercise.

STOP PROCRASTINATING B9. Cadets can select four steps to stop procrastinating.

STOP PROCRASTINATING How to Stop Procrastinating: (5mins 12s YouTube Video, Watchwellcast) • Trick yourself into getting the job done • Break big tasks down into smaller ones • Start with the easy tasks first • Ignore / remove distractions

Check on Learning List the four ways to stop procrastinating: 1. 2. 3. 4.

EAT FOR WELLNESS B10. Cadets can recite how many grams of sugar they should eat according to the WHO and can select a way to improve their willpower.

EAT FOR WELLNESS The Willpower Workout: (5mins 31s YouTube Video, Watchwellcast) • Self-control is a finite resource (like a muscle) • It can be strengthened with deliberate workouts Beating Sugar Addiction (5mins 21s YouTube Video, Watchwellcast) • Get your sugar intake under 50 grams (World Health Organization (WHO) recommendation) • Get familiar with the grams of sugar in your diet ✓ Cut out sugar (drink water or unsweetened tea) ✓ Switch to Natural (no sugar added) ✓ Snack on healthy vegetables and nuts