De-stressing December 2023-11-30

December comes with high expectations.  Words like happy, merry, wonderful, and joyous are constantly being bandied about.  Unfortunately, one of the things the holiday season brings is elevated stress levels.  The pressure can get turned on and suddenly our brains get a workload increase.  Keeping track of budgets, social calendars, family drama, wish lists, hats, scarves, gloves that don't match, and ill-fitting coats, on top of the normal everyday stressors can be exhausting. 

When it comes to coping with holiday stress, certain activities are listed more often than not. A big one is to "Say NO!"  Sometimes you can be asked to take on extra, and this is not always something we have time and energy for.  It's okay to say no.  If you need to take a break, take one.  Breathe, walk, get a coffee, or make some tea, decompress and reassess.  Be honest, with yourself and others, about what your limits are and how you are feeling.   

*Book descriptions featured are provided by the publishers

The Book of Boundaries: set the limits that will set you free by Urban, Melissa

"How often do you tell yourself to just "let it go" when you want to do anything but? Do you say "it's fine" when, really, it's not at all fine? When people do things that hurt you, do you speak up--or do you worry that saying anything will just make everyone uncomfortable? Do you feel resentful, depleted, or overwhelmed? If you answered yes to any of these questions, you need to establish some boundaries. Melissa Urban knows firsthand that boundaries-a few carefully selected words, spoken with kindness and from a place of self-care-are all that stand between you and feelings of ease and freedom. Since launching the mega-bestselling wellness program the Whole30, Urban has taught millions of people how to establish healthy habits and how to deal with pushback and peer pressure. Now, in The Book of Boundaries, she shows how establishing boundaries is the key to better mental health and self-confidence, improved productivity, greater energy, and more fulfilling relationships. In her no-holds-barred and still empathetic style, Melissa Urban offers: 130+ scripts with language you can implement today to instantly establish boundaries with supervisors and colleagues, family members and children, friends and lovers-and yourself actionable advice to help you communicate clearly and with compassion ways to read the signals that someone's about to push your boundaries tips to help enforce your limits around food, drink, tech, and more"--. Provided by publisher.

There are many options however for combatting rising stress levels and a lot of them revolve around taking a time-out.  You can take a nap, have some tea, grab a coffee, or indulge in your favorite hobby. You can also play whatever music helps you to relax and elevate your mood, or binge-watch your favorite show.  Another great way to relax is by reading, which as a library, we can easily help you with. While you are here, you can further your adventures in relaxation by coloring one of our coloring pages, by checking out one of our puzzles to complete at home, or by helping to piece together our Community Puzzle set up by the adult reference desk.

 However, for some, December brings Depression. Seasonal Affective Disorder is a type of depression brought about by seasonal changes.  Although it can happen during the Spring and Summer, it is most common during the Fall and Winter months. Symptoms can include oversleeping, a loss of interest, sluggishness, appetite changes, low energy, feelings of hopelessness and unworthiness, and thoughts of death or suicide.

We here at Dixon Public Library are not health professionals.  Our goal is to provide access to information. 

If you are in crisis or an emergency, call your doctor or 911 immediately. If you're having suicidal thoughts, call 1-800-273-TALK (8255) to talk to a skilled, trained counselor at a crisis center in your area at any time (National Suicide Prevention Lifeline).

1-800-273-8255 (1-800-273-TALK)

https://www.nami.org/home

https://www.mentalhealthfacilities.net/clinics/illinois/dixon.html

Defeating SAD (seasonal affective disorder): a guide to health and happiness through all seasons by Rosenthal, Norman E.

Rosenthal, who first described Seasonal Affective Disorder (SAD) and is the foremost authority on the subject, offers an up-to-date guide to overcoming the miseries and that millions experience with the changing seasons. In his lively style, Rosenthal offers advice on how to identify, treat and overcome both winter and summer varieties of seasonal affective disorder, as well as the less severe yet bothersome winter blues.

Stress: The Psychology of Managing Stress by Kaye, Megan

Provides advice for controlling and managing stress, with strategies for dealing with both short-term and long-term stress and steps that can be undertaken to create a calmer, more peaceful environment.

365 Ways To Beat Stress: How To Relax & Find Perfect Calm

"Are you stressed? Do you need to find ways to unwind? Life can sometimes be hectic, challenging and hard to manage. We all need to find ways to release the daily pressures. In this exciting collection of relaxation ideas you will discover new ways to ease life's load, so that you can find tranquility and access inner peace. Offering simple and easy daily solutions for busy people and continuing a wealth of tips and techniques, from relaxation mantras and attitude acrobatics to self-help programs, physical workouts, and lessons from the East, 365 Ways to Beat Stress will help you access a calmer way of being"--Back cover.

How To Relax by Nhất Hạnh

"How to Relax is part of The Mindfulness Essentials series of how-to titles by Zen Master Thich Nhat Hanh, introducing beginners and reminding seasoned practitioners of the essentials of mindfulness practice. Pocket-sized, with original two color illustrations by Jason DeAntonis, How to Relax shows how critical it is to regularly interrupt the hub-bub and routine of our lives to stop, relax mindfully, and recharge. Thich Nhat Hanh says that when we relax, we "become calm water, and we will reflect reality as it is. If we're not calm, the image we reflect will be distorted. When the image is distorted by our minds, it's not the reality, and it causes lots of suffering." With sections on healing, relief from nonstop thinking, transforming unpleasant sounds, solitude, being peace, and more, How to Relax includes meditations you can do to help you achieve the benefits of relaxation no matter where you are. It's a unique gift for those who want a simple guide to achieving deep relaxation, controlling stress, and renewing mental freshness and clarity, appropriate for those practicing in any spiritual tradition, whether seasoned practitioners or new to meditations. With fifteen two color drawings by celebrated artist Jason DeAntonis. "-- Provided by publisher.

Where To Start: A Survival Guide to Anxiety, Depression, and Other Mental Health Challenges

The nation's leading community-based nonprofit dedicated to helping those living with mental illness provides clear, honest, jargon-free information for anyone struggling emotionally and looking for help.

The Beasts In Your Brain: Understanding and Living with Anxiety and Depression by Speller,

 Katherine

"A quippy, fun, and empathetic read that reminds readers they are not alone in their feelings, teaches them the science of mental illness, and empowers them to quell the brain beasts of depression and anxiety"--. Provided by publisher.

Feral Self-Care: 100 Ways to Liberate and Celebrate Your Messy, Wild, and Untamed Self by Em, Mandi

"It's time for a new type of self-care. No bubble baths. No yoga. Just some truly wild-truly effective ideas and activities that are good for you and your overall wellness. It's time to get feral! Feral Self-Care is loaded with self-care ideas that will actually help nourish your soul and make you feel good. Each entry covers an activity that reconnects you with your authentic self, helping you feel more empowered, free, and confident in embracing this human experience in all its messy glory. From self-care activities that will have you connecting with nature to those that have you digging deep and exploring your truest self, Feral Self-Care goes beyond the skin creams and face masks to reveal and restore your inner being. You'll find inspired ideas such as: nature sounds ASMR, dancing in the rain, and much more!"--. Provided by publisher.

This is Your Brain on Anxiety: What Happens and What Helps by Harper, Faith G.

Our brains do their best to help us out, but every so often they can be real assholes - having meltdowns, getting addicted to things, or shutting down completely at the worst possible moments. Your brain knows it's not good to do these things, but it can't help it sometimes - especially if it's obsessing about trauma it can't overcome. That's where this life-changing book comes in. With humour, patience, science, and lots of good-ole swearing, Dr. Faith explains what's going on in your skull, and talks you through the process of retraining your brain.

Whoops . . . I'm Awesome: A Workbook with Activities, Art, and Stories for Embracing Your Wonderfully Awesome Self by Villaseñor, Melissa

From comedian Melissa Villaseñor of "Saturday Night Live", this self-help workbook filled with her original art, laugh-out-loud stories, and heartfelt reflections will help you embrace the silliness inside of you. Color in- or outside the lines, spend a moment finding your way through a snail-themed maze, make a list of your favorite childhood snacks—be as goofy as you wanna be! Because you're awesome. This bright and colorful journal will be a must-have for all of Melissa Villaseñor's fans, as well as anyone who appreciates honest and irreverent self-help. Whether you're looking for healing, reflection, meditation, or creativity, this journal is here for the journey. BELOVED VOICE: Known for her offbeat sense of humor as well as her honest vulnerability that feels incredibly relatable, Melissa Villaseñor has channeled her unique voice into one-of-a-kind journal that fans will love. SELF-CARE IN A FUN PACKAGE: This colorful journal is filled with tons of interactive activities, with lots of space to draw, reflect, and explore, encouraging readers to dive deep and embrace their true selves—including space for writing a letter to someone who brightens your day, taking a Do You Need a Nap quiz (spoiler alert: you do), and more. ENGAGING STORIES: Throughout these bright and colorful pages, the author peppers in both humorous and incredibly vulnerable personal stories that illuminate her own journey towards self-acceptance. Perfect for: Fans of Melissa Villaseñor of "Saturday Night Live". Self-care shoppers and self-acceptance seekers. Fans of other artists-feelings-forward people like Mari Andrew, Adam J. Kurtz, and Carissa Potter.

Wellness Month

August is Wellness Month. Wellness month focuses on the health of our Bodies, Minds, and Spirits, which is something we all need especially in the current climate. It's an excellent time to reflect and reconsider our routines and how to create healthy and happy habits.





The 4 season solution: the groundbreaking new plan for feeling better, living well, and powering down our always-on lives by Hartwig, Dallas

New York Times bestselling coauthor of the runaway bestsellers The Whole30 and It Starts With Food presents a paradigm-shifting plan that shows you how to boost energy, improve health, and feel happier by living more in tune with the seasons.




Alchemy of herbs: transform everyday ingredients into foods & remedies that heal by Foret, Rosalee de la

"Just as alchemists transform the ordinary into the extraordinary, with this book you can transform everyday herbs and spices into effective healing herbal remedies. Rosalee de la Foret, a clinical herbalist and education director at LearningHerbs.com, examines the history and modern-day use of 29 herbs, offering clinical studies to support their healing properties. She also dives into the energetics of herbalism, teaching readers how to match the properties of each plant to their unique needs, for a truly personalized approach to health. The recipes in this book take a variety of forms--from teas, salves, and pastilles to beauty products and delicious foods--to show how easy it is to incorporate the healing power of herbs into your everyday life. You could start your day with Spiced Cold Brew Coffee, pamper your skin with Green Tea and Rose Facial Cream, make a meal of Astragalus Bone Broth and Sage Chicken, then treat yourself to Cardamom Chocolate Mousse Cake and a Holy Basil-Ginger Julep. Beautiful photos taken by the author of the herbs and recipes complement each chapter. This book will appeal to those interested in natural health and herbalism, and the recipes offer easy entry for beginners. Readers will never look at cinnamon, coffee, parsley, lavender, or even chocolate the same way as they realize the kitchen can be their medicine cabinet"-- Provided by publisher.



The self-care solution: a year of becoming happier, healthier, and fitter--one month at a time by Ashton, Jennifer

Dr. Jennifer Ashton is at the top of her field as an ob-gyn and news correspondent. But even at the top, there's still room to improve, and with "The Self-Care Solution", she upends her life one month at a time, using her own experiences to help you improve your health and enhance your life. Dr. Ashton becomes both researcher and subject as she focuses on twelve separate challenges. Beginning with a new area of focus each month, she guides you through the struggles she faces, the benefits she experiences, and the science behind why each month's challenge--giving up alcohol, doing more push-ups, adopting an earlier bedtime, limiting technology--can lead to better health. Month by month, Dr. Ashton tackles a different area of wellness with the hope that the lessons she learns and the improved health she experiences will motivate her (and you) to make each change permanent. Throughout, she offers easy-to-comprehend health information about the particular challenge to help you understand its benefits and to stick with it. Whether it's adding cardio or learning how to meditate, Dr. Ashton makes these daily lifestyle choices and changes feel possible--and shows how beneficial a mindful lifestyle can be.



The little book of hygge: Danish secrets to happy living by Wiking, Meik

"The Danes are famously the happiest people in the world, and hygge is a cornerstone of their way of life. Hygge (pronounce Hoo-ga) loosely translates as a sense of comfort, togetherness, and well-being. You know hygge when you feel it. It is when you are cuddled up on the sofa with a loved one or sharing comfort food with your closest friends. It is those crisp blue mornings when the light through your window is just right. It is about gratitude and savoring the simple pleasures in life. In short, it is the pursuit of everyday happiness." -- Page 4 of cover.



When less becomes more: making space for slow, simple & good by Ley, Emily

Emily Ley, author of bestselling Grace, Not Perfection, and A Simplified Life, is here to tell you that there's more-so much more. In this book, Emily Ley takes readers on a journey out of that empty place and shows them how to fill their wells with the nourishment that only true connection can provide. She also presents some radical concepts that push against the tethers of modern life, with the promise that more of the good stuff comes when we say yes to less of what keeps us empty: -Less rush, more rhythm -Less great, more good -Less fake, more real -Less noise, more singing -Less outside world, more inside the family -Less correction, more conversation -Less talking at, more dreaming with -Less stuff, more treasures -Less chasing, more cherishing -Less activities, more traditions Getting to more might require some outside-the-box changes, some unraveling of the patterns readers have adopted, some reworking of the day-to-day so that they can build a life based on their core values instead of slipping into a life dictated by society or what's "normal." Because we weren't made for normal. We were made for more-for a life of fullness, dreaming, and lasting joy.



Healthy habits suck: how to get off the couch & live a healthy life... even if you don't want to by Lee-Baggley, Dayna

Salad instead of steak? Exercise? Skipping that second beer or glass of wine? Healthy habits are the worst. Blending humor and irreverence with the science of behavior change, a health psychologist and runner who's never experienced a "runner's high" offers practical, counterintuitive strategies and a playful approach to help readers live a healthier life--even if they really want to just sit on the couch and eat ice cream.



50 more ways to soothe yourself without food by Albers, Susan

People turn to food to cope with stress and sadness, enhance joy, and bring a sense of comfort. But over time, this kind of emotional overeating can cause weight gain, heart disease, diabetes, and a host of other health problems. In this much-anticipated follow up to 50 Ways to Soothe Yourself Without Food, renowned psychologist, eating expert, and best-selling author Susan Albers presents fifty more mindful and healthy activities that really work to help readers replace their need to overeat.



How to eat: all your food and diet questions answered by Bittman, Mark

"What is the "best" diet? Do calories matter? And when it comes to protein, fat, and carbs, which ones are good and which are bad? Food writer and cook Mark Bittman and health expert David Katz, MD, answer all these questions and more in a lively and easy-to-read Q&A format. Inspired by their viral hit article in Grub Street--one of New York magazine's most popular and most-shared articles--here Bittman and Katz share their clear, no-nonsense perspective on food and diet, answering real questions covering everything from basic nutrients to superfoods to fad diets. Topics include dietary patterns (Just what should humans eat?); grains (Aren't these just "carbs"? Do I need to avoid gluten?); meat and dairy (How much meat should I eat? Does grass-fed matter?); alcohol (Are there benefits to drinking?); and more. Throughout, Bittman and Katz filter the science of diet and nutrition through a lens of common sense, delivering straightforward advice with a healthy dose of wit"-- Provided by publisher.



Your brain needs a hug: life, love, mental health, and sandwiches by Earl, Rae

Imbued with a sense of humor, understanding, and hope, Your Brain Needs a Hug is a judgment-free guide for living well with your mind.
My Mad Fat Diary author Rae Earl offers her personalized advice on the A to Zs of mental health, social media, family, and friendship. When she was a teenager, Rae dealt with OCD, anxiety, and an eating disorder, but she survived, and she thrived.
Your Brain Needs a Hug is filled with her friendly advice, coping strategies, and laugh-out-loud moments to get you through the difficult days. Witty, honest, and enlightening, this is the perfect read for feeling happier and healthier and learning to navigate life without feeling overwhelmed or isolated.



See how we move! : a first book of health and well-being by Ritchie, Scot.

Everybody in the pool! It's time to get moving! Pedro, Yulee, Nick, Sally, and Martin are excited! Tomorrow their swim team, the Flying Sharks, will be competing in the school meet. Readers follow along as the team has one last practice with their coach at the community pool. Then it's off to the races on the big day! While the friends work hard to get ready for the meet, they learn about the benefits of physical fitness and what it takes to stay active and healthy. With so much to learn about keeping their bodies and minds in tune, kids will be jumping (and splashing) for joy!





Community Resources:

KSB Lovett Center

KSB Community Wellness leads health improvement and educational programs throughout the communities we serve. Partnering with local health agencies, schools, employers, and community organizations, it’s our goal to promote healthy lifestyles across the Sauk Valley Area.

The Brain Health Series began with a taped interview that was released on Facebook and has now moved to Facebook Live streaming with an option for in-person attendance with masks and social distancing required.

Coming soon! A series on the 5 senses. Even though the focus is currently on COVID, other health issues still occur. KSB Community Wellness strives to educate the public to be proactive with their health. The 5 senses series will begin with our Eye & Vision doctors talking about eye health and then will move on to Dr. Ritz, an Ear, Nose & Throat Specialist who will take about allergies. The hearing part of the series with an audiologist, Dr. Lydia Sitter who will talk about hearing, balance, and vertigo.

Hopefully, In October the neurology department will speak about losing strength as we age. Lastly, the dietary department will delight in-person attendees with some tasty treats in November.

Learning to Live Well Lunch and Learn with Skyla Strum on August 17th at noon

Education is currently being held at Town Square Centre on the 3rd floor in the back area of the Atrium.

Our support groups continue each month now. There is a Dementia Caregivers and a Parkinson Support Group. Also in August, Home Health Care plans to start a presentation on treating infections for wound care.

A partnership with U of I's extension office each month will have Karla Belzer giving a WITS program. This keeps the brain active and nimble. Her classes will begin again in September.

Traditional Wellness Center

Check out our variety of classes and counseling services!

Yoga, Tai Chi, Meditation, Fitness Training, Martial Arts
General Wellness Counseling and Herbal and Medication Counseling

Rockin Nutrition and Wellness

Delicious Shakes to fuel your body, Boosted Teas for Energy & so much more! Customized weight loss programs! Free Fitness Classes!!

YMCA

The Y is committed to strengthening communities through youth development, healthy living, and social responsibility. This commitment ensures that every individual has access to essentials needed to learn, grow, and thrive.

Online Resources:



Via: https://www.actionforhappiness.org/calendars


https://wellnessmonth.com/

https://globalwellnessinstitute.org/what-is-wellness/

https://www.healthywomen.org/content/blog-entry/15-ways-celebrate-national-wellness-month

https://projecthelping.org/mood-journaling/

Reading and Stress Relief

 As mentioned in my introductory post, I enjoy loom-knitting. However, in the past few months, I've felt stalled.  Consequently, I've stuck to smaller projects. People on social media post pictures of the beautiful pieces they’ve created, and I wonder how they manage to find the energy and motivation. I give myself grief for taking longer to complete a project than I think I should.   I need to go easier on myself; we all should.  

You can't have a global pandemic without stress. It affects all of us.  Even grocery shopping now has elements of stress that we are unused to.  This can make ordinary tasks difficult. For some people, reading has become a difficult task.  Others, however, find reading to be a stress relief. 

“A 2009 study at the University of Sussex found that reading can reduce stress by up to 68%. It works better and faster than other relaxation methods, such as listening to music or drinking a hot cup of tea. This is because your mind is invited into a literary world that is free from the stressors that plague your daily life.” -The University of Minnesota’s Reading for Stress Relief

Check out these suggested reads for your stress-busting needs:

365 ways to beat stress: how to relax & find perfect calm

"Are you stressed? Do you need to find ways to unwind? Life can sometimes be hectic, challenging and hard to manage. We all need to find ways to release the daily pressures. In this exciting collection of relaxation ideas you will discover new ways to ease life's load, so that you can find tranquility and access inner peace. Offering simple and easy daily solutions for busy people and continuing a wealth of tips and techniques, from relaxation mantras and attitude acrobatics to self-help programmes, physical workouts and lessons from the east, 365 Ways to Beat Stress will help you access a calmer way of being"--Back cover.

365 ways to beat stress

Ten minutes to deep meditation: techniques that reduce stress and relieve anger, anxiety & depression / Michael J. Cavallaro.

Ten minutes to deep meditation

Lessons from Tara: life advice from the world's most brilliant dog / David Rosenfelt

"Rosenfelt's latest work of nonfiction has a slightly misleading title; although Tara, the author's first dog, takes center stage, other dogs--a handful of the hundreds the author and his wife have taken in over the years--do make some appearances. The book's theme is pretty straightforward: here are some of the things I've learned about myself through my dogs. Grieving after Tara's death, for example, allowed Rosenfelt to open up a more emotional side of himself; other dogs have shown him how to cope with stress, how to put others ahead of himself, how to exist in a seriously hectic environment (his house is always full of dogs), how to find the small joys in a busy day, how to manage with a lack of sleep, and more"--Booklist.

Lessons from Tara

Calm: mindfulness for kids / written by Wynne Kinder, M.Ed.

Mindfulness activities are a great way to teach children about their thoughts and feelings and how to understand them while having fun at the same time. This book guides kids to help them enjoy and appreciate things that they take for granted every day while boosting their confidence and self-esteem. Full color.

Calm: mindfulness for kids 

How to relax / Thich Nhat Hanh.

"How to Relax is part of The Mindfulness Essentials series of how-to titles by Zen Master Thich Nhat Hanh, introducing beginners and reminding seasoned practitioners of the essentials of mindfulness practice. Pocket-sized, with original two color illustrations by Jason DeAntonis, How to Relax shows how critical it is to regularly interrupt the hub-bub and routine of our lives to stop, relax mindfully, and recharge. Thich Nhat Hanh says that when we relax, we "become calm water, and we will reflect reality as it is. If we're not calm, the image we reflect will be distorted. When the image is distorted by our minds, it's not the reality, and it causes lots of suffering." With sections on healing, relief from nonstop thinking, transforming unpleasant sounds, solitude, being peace, and more, How to Relax includes meditations you can do to help you achieve the benefits of relaxation no matter where you are. It's a unique gift for those who want a simple guide to achieving deep relaxation, controlling stress, and renewing mental freshness and clarity, appropriate for those practicing in any spiritual tradition, whether seasoned practitioners or new to meditations. With fifteen two color drawings by celebrated artist Jason DeAntonis. "-- Provided by publisher.

How to relax

Tips on taking a trauma-informed approach to coronavirus

Why it’s so hard to read a book right now, explained by a neuroscientist

How Reading Reduces Stress: Read For Stress Relief

CDC - Coping with Stress