JOIN THE NSR GRATITUDE + MINDFULNESS JOURNAL

The NSR Yoga Club shifted its focus to reflect our new virtual environment and has evolved into the NSR Gratitude + Mindfulness Journal.

The club offers continuous discussion about what they’re grateful for, concentrating on breathwork and meditation, and sharing resources related to yoga and mindfulness. This group welcomes everyone, whether you’re new to yoga and meditation, a seasoned yogi, or just looking for a way to de-stress from the workday!

Subscribe to the events@nosmallrep.com calendar for the official schedule, and if you have questions, join the NSR Gratitude + Mindfulness Journal Glip.

WHAT IS MEDITATION?

Continuing the pursuit of healthy habits in the new year, let’s talk about meditation! There has been a surge of public and scientific interest in meditation (or “mindfulness”) in recent years. Researchers have studied how meditation affects pain, high blood pressure, depression, post-traumatic stress disorder, IBS, and much more.

So what is meditation anyway? 

Meditation is focusing on the interactions between mind, body, and behavior in a non-judgmental way. There are many different styles of meditating. The styles can be sorted into two categories: calming meditation and insightful meditation (or both at once!). The difference between them lies in the intention.

Calming meditation aspires to cultivate a quieter, peaceful state of mind. Insightful meditation aims to transform the mind by cultivating specific qualities like gratitude and compassion. Many different techniques can help the practitioner pursue one or both of those goals.

You might be thinking, “who has time for all that?” But meditation doesn’t need to be time-consuming. Taking just 10 minutes to think of something you are grateful for or just focusing on your breath can help you create a more peaceful, concentrated mindset for the day.
Next time, you are getting your morning coffee or waiting for your food to heat up in the microwave, take a moment to focus on your breathing. How it moves in and out of the body. How your body moves with the breathe.

Just to see what all the fuss is about.

HEALTHY WAYS TO MANAGE STRESS

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Find a support system.

Having people that you can rely on can be a key factor to your mental health, whether it’s someone to go on a run with or even just someone to speak to.

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Adjust your response.

The way we respond to stress can either elevate or deescalate it. Take a few deep breaths to figure out the best way to react.

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Develop realistic expectations.

Life can be overwhelming, but you can’t do it all. It’s important to prioritize and really figure out what you can accomplish within a certain amount of time.

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Get organized & take charge.

Make an organized list of your tasks and rank them by importance. Then, tackle them one at a time.

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Give yourself "me time."

Breaks are important, and you deserve them. Know when it’s time to take a step back and give yourself the attention you need.

RECOGNIZING STRESS SYMPTOMS

PHYSICAL

  • Muscle tension
  • Sleep disturbance
  • Increased breakouts
  • Nausea
  • Indigestion
  • Increased sweating
  • Flushing (face feeling hot)
  • Prolonged/frequent headaches
  • Susceptibility to mild illness
  • Breathlessness/chest pain

BEHAVIORAL

  • Appetite changes/compulsive eating
  • Impatience, carelessness, hyperactivity
  • Poor productivity/low energy
  • Changes in sleeping pattern
  • Increased alcohol, cigarette, or drug use
  • Increased absenteeism, aggression, or instability
  • Sudden tears

EMOTIONAL

  • Anxiety/tenseness
  • Moodiness/grumpiness
  • Loss of sense of humor
  • Withdrawal/feelings of isolation
  • Low self-esteem
  • Feelings of guilt and shame
  • Extreme anger (over-reaction)
  • Loss of libido
  • Overwhelming feelings of panic/anxiety

PERCEPTIVE

  • Inability to make decisions/muddled thinking
  • Reduced coordination/creativity
  • Becoming more forgetful
  • Negative globalization (everything seems to be going wrong)
  • Fear of rejection
  • Rushed decision making
  • Over-sensitive to criticism
  • Negative self-talk
  • Feelings of unfairness

TELEHEALTH SERVICES

THROUGH BLUE CROSS BLUE SHIELD

Our healthcare provider, Blue Cross Blue Shield, provides telehealth services for any physical or mental health needs.

Members can access these telehealth services through MDLive and won’t pay copays, deductibles, or coinsurance on in-network covered telemedicine or telehealth services. Please note that BCBS is waiving these fees through August 31, 2020.

How to access MDLive:

LOOKING TO MANAGE STRESS & LIVE A HEALTHIER LIFESTYLE?

Blue Cross Blue Shield also offers a wellness program called Well onTarget, which gives you a personalized wellness plan and rewards you for your healthy choices. Click below to learn more.