Category Archives: Self Image

Suicide: The Ripple Effect – A Speaking Event

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Kevin Hines, mental health advocate, award-winning global speaker and documentary filmmaker will share his story of survival and tremendous will to live. Kevin is one of a very few people to survive a jump from the Golden Gate Bridge. At the age of 19, two years after being diagnosed with bipolar disorder, his anguish was so intense that he thought jumping from the bridge was his only option. He instantly regretted his action. Kevin’s story is a remarkable testament to the strength of the human spirit and a reminder for us to love the life we have.

Kevin, an inspiring and motivation speaker, has dedicated his life to saving lives by spreading the message of hope, recovery and mental wellness. Through his work he promotes the tremendous ripple effects of advocacy, inspiration, and hope that are helping millions heal and stay alive.

Centerstone and Bartholomew Consolidated School Corporation have partnered to enable Kevin to share his story of survival and advocacy with students, parents, community leaders, emergency service personnel and area residents.

Kevin’s documentary Suicide: The Ripple Effect will be screened on Tuesday, October 9th at Yes Cinema. Due to limited seating we recommend registering on the documentary film Eventbrite page. https://www.eventbrite.com/e/suicide-the-ripple-effect-documentary-film-tickets-49230497744

We would like to recognize the following community organizations for helping spread Kevin’s message of Hope and Healing.

Martha L. Middleton Mental Health Fund within Heritage Fund – The Community Foundation of Bartholomew County

Columbus Regional Health ● Healthy Communities

Duke Energy ● WCSI ● Old National Bank ● IUPUC

Taylor Bros. Construction Co., Inc.

The Kroot Corporation ● Driftwood Builders ● Bartholomew County REMC ● Frank Anderson Tire ● Ivy Tech Foundation

We appreciate the support of our national sponsors Data Blue, Valic and Afia

FAQs

Do I have to bring my printed ticket to the event?

No tickets will be mailed. Please print your ticket or display it on your phone for admission.

Photography

No flash photography or recording allowed

Doors

Doors open approximately 30 minutes prior to the event

How can I contact the organizer with any questions?

E-mail lyn.morgan@centerstone.org or call 812-343-4887

https://www.eventbrite.com/e/suicide-the-ripple-effect-an-evening-with-kevin-hines-tickets-49231767542?aff=ebdssbdestsearch

Indoor Stress Relief Games

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Indoor Stress Relief Games: These include the traditional card games, monopoly, charades, backgammon, chess, ludo, crosswords, Sudoku, puzzles, and several other similar games that we can play with our family, relatives and friends. Indoor games are a lot more convenient, less exhaustive and therefore, thoroughly relaxing. Indoor games are akin to meditation, they involve concentration that allows the mind to move away from the stress factor, and ensures intense involvement.

https://www.selfgrowth.com/articles/play_stress_relief_games_and_reduce_stress_easily.html

 

 

Three Simple Ways Parents Can Practice Self-Compassion

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Do you beat yourself up for being a bad parent? There’s an alternative. Recent research suggests self-compassion may be a resource for resiliency. Explore these three small acts of kindness to build compassion for yourself.

By  | April 24, 2018Parents hugging child

When was the last time you beat yourself up for a parenting failure?

Perhaps your daughter got a D+ on the math test—and you regret some harsh words. Maybe you’re telling yourself that you bungled advice to your fifth-grader about how to handle an annoying classmate. You couldn’t keep your promise to attend your son’s music recital—and there’s a voice in your head telling you that you’re a terrible parent.

But there’s an alternative to that harsh self-talk: self-compassion. According to researcher Kristin Neff, “self-compassion provides an island of calm, a refuge from the stormy seas of endless positive and negative self-judgment.” As she defines it, self-compassion entails three components:

“First, it requires self-kindness, that we be gentle and understanding with ourselves rather than harshly critical and judgmental.”

“Second, it requires recognition of our common humanity, feeling connected with others in the experience of life rather than feeling isolated and alienated by our suffering.”

“Third, it requires mindfulness—that we hold our experience in balanced awareness, rather than ignoring our pain or exaggerating it.”

How is self-compassion related to parenting?  A recent study found that self-compassionate parents of adult children with developmental disabilities tend to have lower levels of stress and depression. In a 2015 study of parents of kids with autism, self-compassion is linked to more life satisfaction, hope, and re-engagement with life goals. Another study found that self-compassion may act as a shield against internalizing stigma—the negative evaluations and feelings others have about parenting children with autism.

A recent study found that self-compassionate parents of adult children with developmental disabilities tend to have lower levels of stress and depression

A new study by Amy Mitchell and colleagues provided Australian mothers with self-compassion resources and exercises, such as imagining how you would support someone else, remembering that you are not alone, and giving yourself a small act of kindness. Mothers who used the resources reported feeling more self-compassionate compared to mothers who did not—and they were less stressed and more satisfied with breastfeeding after the intervention.

Taken together, these studies suggest self-compassion may be a resource for resiliency and a protective buffer against both internal and external criticism. Can parents learn to be more self-compassionate? Of course.  Here are three steps you can take to build compassion for yourself.

1. Take routine self-compassion breaks

During the exhaustion and confusion of being a first-time parent, you may wonder how they even let you leave the hospital with the baby! Why isn’t breastfeeding magically easy? Where did you put the diapers? I stink! When am I going to be able to take another shower?

Those are the moments when you might try to take a self-compassion break. What does that look like?

First, accept the moment of suffering with a statement like, “This hurts.” Next, acknowledge that other first-time parents have felt this way—probably every first-time parent in the history of world! Last, offer yourself kindness, such as by saying, “May I give myself the compassion that I need as I try to care for my baby.”

Of course, it’s not always possible to take a break when you’re struggling to calm a weeping toddler. In that case, take a moment after the crisis has passed to give yourself a few kind words. Neff also recommends putting your hand over your heart, as a gesture of comfort toward yourself, or even giving yourself a hug. That might sound strange—but try it. See if it helps.

For additional examples and tips:  https://www.mindful.org/three-simple-ways-parents-can-practice-self-compassion/

 

Relaxation Class (Barter School Indy) July 5

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Are you stressed out? Is stress causing you to lose sleep, feel anxious, or even causing physical pain? You can use your breath and simple but effective visualizations to help relax into the moment, release tension in the body, and aid you in feeling less stressed.

In this experiential class, you will learn and practice a few different tools you can add to your own relaxation toolbox, including breathwork, guided imagery, systematic physical relaxation, movement, and essential oils. While this class will utilize some techniques often taught as part of meditation classes, this session will not have any attachment to religious or spiritual teachings or beliefs, and is welcoming to all.

This will be about simple and accessible relaxation techniques. This class is also not a medical or psychological intervention, nor is the instructor offering it as such.

REQUIRED – BARTER ITEM:

To attend, students must bring at least one of the following to class, as payment to your teacher:

  • Incense (resin or stick type)
  • Ground coffee (earthy, darker coffees are my favorites)
  • Games (Board games, card games, etc)
  • Unscented candles, any size or shape
  • Your favorite spice or spice blend
  • Monetary donation for Barter School Indy
  • Someting else (contact the teacher directly to coordinate a different barter item)
  • CLASS VOLUNTEER – Every class needs 1 volunteer. This acts as your barter item. To secure the class volunteer spot, email us at barterschoolindy@gmail.com ASAP.

Barter School Indy runs on barter. Each teacher prepares their own list of barter items, and each student must bring a barter item to attend class. Questions or concerns about barter items? Feel free to contact us at barterschoolindy@gmail.com.

TEACHER INFO:

Darren Chittick

Darren is the pastor of The Church Within in Fountain Square, and he has a background in practicing and teaching meditation, massage, Reiki, and aromatherapy. He holds a third-degree black belt in karate, and has also studied Tai Chi. He’s a knitter, printmaker, and gardener, as well. Darren lives in Brookside neighborhood with his husband Frank and an immortal cat named Sparrow.

darren.chittick@yahoo.com

https://www.eventbrite.com/e/relaxation-techniques-tickets-47351365208?aff=ebdssbdestsearch

Last 10/40 of Ways to Relax and Destress

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30. Go Barefoot

This is one of the many ways to get in touch with nature as previously mentioned, BUT it has unique properties of its own. Walking barefoot outside might make you a hippie, but it’ll also helps you absorb free electrons from the Earth and has a surprisingly powerful antioxidant effect on the body, as explained here. If anything, however, going barefoot gives you a natural, spiritual connection with the Earth on which we live. Deep.

31. Sing

Bring out your inner Beyoncé. Pair this up with “dance like nobody’s watching” (see #15), and you’re set as a backup singer/dancer.

32. Treat Yourself

Go out for some froyo, splurge in that clutch bag, give in to a guilty pleasure. Treating yourself is just a reminder that life is good, and that you deserve to have a good time.

33. Scents Make Sense

Try out aromatherapy. Some scents, like lavender and jasmine. Check out this page for a more detailed list.

34. Do Your Research

It’s important to relax, but it’s equally important to understand what caused you to stress in the first place. Acknowledge whatever it is, as it may just be right under your nose.

35. Chew Gum

Chewing gum can actually lower stress! Pop one in your mouth, and you’re set.

36. Find a Relaxation Mentor

AKA, a positive role model who excels specifically in the field of staying relaxed. Find that one dude whose catch phrase is “take a chill pill!” (Not limited to people who grew up in the 90’s…) By looking to others who are good at being calm, you can also learn their tricks.

37. Be Spontaneous

Take an alternate route to work, spice up your morning routine, or take an impromptu trip to your favorite store. We’re so entrenched in routine, but a bit of spontaneity once in a while is good for you.

38.Forgive Yourself

Any weird emotional tension? Let it go by forgiving others and yourself. Staying in the past is not worth missing the future.

39. Breathe

Probably the easiest thing you can do, and it takes only a few seconds. No matter where you are or however difficult the situation at hand may be, taking a deep breath can calm you down.

40. Remember You’re Human

It starts with awareness. We all make mistakes. Let go of any perfectionist tendencies that may be dragging you down, and let go of any unrealistic standards that you set for yourself and fail to reach. So… Relax, remember you’re human, and go reap the harvests of life.

To find the other tips check out: https://www.lifehack.org/articles/lifestyle/40-simple-and-brilliant-ways-relax-and-stress.html?utm_content=buffer917eb&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer

How to Boost Your Willpower

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Cheating on your diet or exercise plan? Struggling with self-control or impulse choices? Science shows that willpower can get depleted! Learn how you can strengthen it and increase your ability to resist temptation.

Willpower May Be a Finite Resource
Willpower is the epic battle in your prefrontal cortex between the WILL of your logic and the POWER of your emotions.You know this battle so well. Do you choose the chili cheese fries or have a side of grilled asparagus? After a hard day, do you hit the gym or have margaritas with your crew? Our lives are a constant game of “this or that” that often ends up feeling like “would you rather.”Exerting your willpower can be exhausting. Sometimes you feel like you can’t make the best choice and you just can’t resist any longer. And there’s a reason for that.

Your willpower may be an exhaustible, finite resource. It may be used up over the course of a day in lots of tiny ways. This is called ego depletion.

Research by social psychologist Roy Baumeister and others suggests that if someone initially resists a temptation like warm chocolate chip cookies, the person is then less capable of resisting another willpower challenge or making a difficult decision.1,2

 Translation: Doing something tough may use up some willpower, which makes resisting temptation super hard.

Ok, so what can you do about this depletion? Don’t fret, here are some simple strategies to level up your willpower.

Arrange things and make decisions when your willpower is sky high.

  • Clean. Get rid of all the temptations. If all the junk food is gone you won’t have to resist later.
  • Commit. If you have a plan with a friend for spin class, you won’t have to wonder what you’re doing later.
  • Optimize. Change your timing for tasks, like grocery shopping right after a meal when your willpower is strong. If you don’t use your willpower to battle the cookie aisle in the store, you’ll have reserves for resisting dessert later tonight.

Boost your willpower in the moment it is being challenged.

  • Postpone. “Not now, maybe later.” Saying a simple phrase like this can reduce your impulse to listen to that devil on your shoulder.
  • Distract. Try distracting yourself to see if your impulse chills out. Giving yourself something else to focus on can calm the brewing willpower battle.
  • Hide. Remove the temptation from your view or remove yourself from the situation. In the classic “marshmallow experiment,” even little kids trying to use willpower to wait for a delicious, squishy marshmallow had more luck if they simply hid it from their view. One kid sat on it to get it out of view! If a kid can do it, so can you.

Learn how to strengthen your willpower.

  • Meditate. Yep, this one again. Even brief, 10-minute mindfulness meditations, done over time, can improve your self-control. The deal with mindfulness is you learn to bring your thoughts back to the present moment as they start to wander. And every time you do this, you’re flexing your willpower muscle.3
  • Sleep. It always come back to getting enough sleep, we know! Studies indicate that getting enough sleep matters for your willpower, too.4 Healthy sleep can lower psychological strain, give you better self-control, and replenish self-regulatory energy. That’s all a fancy way of saying, “Get to bed!”
  • Stop swearing. It’s not a joke. Baumeister suggests that challenging yourself to change a speech pattern, like using “hello” instead of “hey” or dropping that expletive and replacing it with something else, can help you learn to extend your willpower.

Excuse your setback and get on with it!

  • Forgiving yourself for an oops moment frees up your willpower, so you can resist next time. It’s ok, you’re human, and you’re going to make mistakes.

In other words, using the first letter of each of these strategies, A-B-L-E, be able! Using your willpower doesn’t have to use up all your willpower.

Which willpower boost are you going to try next time you’re in a logic vs. emotion throw-down?

https://healthyforgood.heart.org/be-well/articles/how-to-boost-your-willpower-to-help-make-healthy-choices-easy

Find A Little Peace – Meditation

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Loving-Kindness Meditation for Compassion and Wellbeing

Wishing peace and goodwill to all isn’t a concept you need to reserve for the holidays. This easy mindfulness meditation called Loving-Kindness can give you the warm fuzzies all over, all year long.

What is Loving-Kindness?

Meditation may sound hard but there is a super simple way to get started: love and kindness.

Loving-kindness refers to a state of unconditional kindness and compassion for all beings. This concept is found in many religions and cultures around the world, and the tradition spans a few thousand years.

What’s the big deal? Some studies suggest you can boost your empathy1 and feelings of connection2 and reduce your implicit bias3, anger, depression and anxiety.4

How does it work?

You start with yourself and expand your circles of compassion outward. Here are the basics:

  1. You: Think about yourself. Direct your kindness to yourself with a phrase like, “May I be happy.”
  2. Someone really close: Think about someone you love. Direct your kindness to that person, “May you be happy.”
  3. Someone neutral: Think about someone you feel neutral about, like a coworker you really don’t like or dislike. Direct your kindness to this person, “May you be happy.”
  4. Someone hostile: Think about someone you have a tough time being around. Direct your kindness to this person, “May you be happy.”
  5. Bundle: Think about all of these people together, and equally direct your kindness to all of them.
  6. Expand: Finally direct your kindness everywhere, “May all beings everywhere be happy.”

You get the idea. Make it more your style, with a different phrase like, “May I be at peace,” or “May I be safe,” or stack phrases together to expand the notion. To get more practice, search for a loving kindness meditation video and find your favorite version.

Tonight before you drift off, take a moment to wish yourself some well-deserved peace. Let’s do this, and be Healthy for Good!

https://healthyforgood.heart.org/be-well/articles/loving-kindness-meditation-for-compassion-and-wellbeing

Holiday Stress-Depression: Coping Tips Part 1

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Stress and depression can ruin your holidays and hurt your health. Being realistic, planning ahead and seeking support can help ward off stress and depression.

The holiday season often brings unwelcome guests — stress and depression. And it’s no wonder. The holidays present a dizzying array of demands — parties, shopping, baking, cleaning and entertaining, to name just a few.

But with some practical tips, you can minimize the stress that accompanies the holidays. You may even end up enjoying the holidays more than you thought you would.

When stress and depression are at their peak, it’s hard to stop and regroup.  Try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past.

Acknowledge your feelings. If someone close to you has recently died or you can’t be with loved ones, realize that it’s normal to feel sadness and grief. It’s OK to take time to cry or express your feelings. You can’t force yourself to be happy just because it’s the holiday season.

Reach out. If you feel lonely or isolated, seek out community, religious or other social events. They can offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendships.

Be realistic. The holidays don’t have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can’t come to your house, find new ways to celebrate together, such as sharing pictures, emails or videos.

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20047544