Jillies Blog

health and wellness, fitness, foodie, lifestyle, better health

Fidgets/Stress Balls

This silicone push pop fidget toy is a great for the person with autism, the elderly, adults and children who need to relieve stress.Encourages fine motor skills, sensory exploration, cause-effect learning, arithmetic, and logical thinking through play. Available from Amazon
Each Mochi animals stress toys designed with the cute mini animal appearance, looks adorable. It is super fun to squeeze these squishes. A good ideal for a decoration in your room, office, show window, car, bags, keys, display samples, collections, preschool props, teaching aids and more. Available from Amazon
Anxiety Relief Fidgeting Toys: Relieve stress, anxiety, and tension just by simply squeezing, squishing, and stretching these bead balls. These are a great way to avoid fidgeting, skin and nail picking, and finger cracking. A great calming tool for kids and teens with autism, ADD, and ADHD. Play and have fun squeezing stress away for hours. Available from Amazon

During my research this month I came across fidgets. My experience with fidgeting or similar was my mum telling me not to fidget and to sit still.
I read that fidgeting includes and is not limited to:

  • bighting fingernails
  • tapping fingers
  • rapid movement of the legs
  • feet bouncing up and down
  • clicking pens
  • squirming in seats
  • twirling hands

Do any of those behaviours sound familiar?

Many people with Autism, ADHD, Anxiety for example often resort to fidgeting as a means of relaxing and focusing.

I didn’t realise there is an industry out there to help people to safely and discretely channel their energy to reduce their anxiety and manage stress and very useful for a distraction.

I have used the stress balls with chimes, they seemed to be the first of their kind, and some of these squishy balls in the past. 

I also remember suggesting my clients in mental health use them for anxiety and feeling restless or agitated to help them to help them relax focus and to cope.

There are numerous designs and fidgets on the market now and available for adults and children.

I bought my grandchildren the flat one for their birthday, as a toy, not realising it had a therapeutic benefit.  It certainly helps them it helps them to be still and quiet.  They also enjoy playing with them.

There are several designs of fidgets to choose from.  They are small enough to fit into your handbag or briefcase.  The popular fidgets for children are rings, the flat design and bracelet.

What to Change to Move Forward in 2023

How many times have you planned New Years Resolutions?

Have they worked for you?

Maybe you need to take one step back and consider the following points.

One or more of these points could be the barrier to your success.

Everyone is scared of change, the path to change can be a challenge. Set achievable goals and break your goals down into small achievable steps. Even if you improve 1% a day you have succeeded.

LETTING THE OPINIONS OF OTHERS CONTROL YOUR LIFE

  • It’s not what others think, it’s what you think about yourself that counts.
  • You have to do exactly what’s best for you and your life, not what’s best for everyone else.

THE SHAME OF PAST FAILURES

  • Your past does not equal your future.
  • All that matters is what you do right now.

BEING INDECISIVE ABOUT WHAT YOU WANT

  • You will never leave where you are until you decide where you would rather be.
  • Make a decision to decide what you want, and then pursue it passionately.

PROCRASTINATING ON GOALS THAT MATTER TO YOU

  • Set your goal and go after it.  Don’t overthink or analyse your goals.  Start small and you will achieve more

YOUR NEED TO BE RIGHT

  • Aim for success but never give up your right to be wrong…
  • If you do, you will also lose your ability to learn new things & move forward with your life.

RUNNING FROM PROBLEMS THAT SHOULD BE FIXED

  • Stop running!
  • Face these issues, fix the problems, communicate, appreciate, forgive and LOVE the people in your life who deserve it.

MAKING EXCUSES FOR PAST FAILURES

  • Most long-term failures are the result of people making excuses for their past failures
  • Turn these excuses into reasons and this will allow you to move forward

OVERLOOKING THE POSITIVE POINTS IN YOUR LIFE

  • What you see often depends entirely on what you are looking for.
  • You will have a hard time ever being happy if you are not thankful for the good things in your life right now.

NOT APPRECIATING THE PRESENT MOMENT

  • Too often we try to accomplish our goals without stopping to notice the little things that make us happy in the present moment

CHOOSING TO DO NOTHING

  • Don’t choose to ignore setting New Years Resolutions because you have failed previously or are scared of failing.
  • Set your goals and follow these tips, some will give you support and encouragement

Good luck pursuing your goals for 2023 and all the best. Send me an email on your progress or leave a comment.

Exercising in the Heat

Exercising in the heat adds more stress to your body.  This is not always a problem however you should be aware of how excessive heat affects your body and modify your exercise program to manage it and reduce the amount of heat you are exposing yourself to.

It is beneficial to acclimatise yourself to the increasing temperatures so that your body can get used to the climate. Be aware of the holiday season and take care if you are going to a warmer climate for holidays and enjoy outdoor activities.

We are designed to cool ourselves however if not taken gradually then we expose ourselves to greater risk of overheating.

Be mindful of the type of activity you are doing and always rehydrate. This not only applies to runners and walkers but golfers as well, they are exposed to the heat for longer periods and if not hydrating can easily become dehydrated and experience other effects of heat exhaustion.

Studies have shown that the process of heat acclimatisation can improve your exercise performance however this must be under supervision and monitoring. 

Depending on your age, current health condition and fitness level it can take up to two weeks for your body to adapt to a warmer climate.

Signs of Heat Exhaustion (Center for Disease Control and Prevention)

  • Heavy sweating.
  • Cold, pale, and clammy skin.
  • Fast, weak pulse.
  • Nausea or vomiting.
  • Muscle cramps.
  • Tiredness or weakness.
  • Dizziness.
  • Headache.

Risk Factors for Heat Related Injuries

  • Medical Conditions, diabetes, heart disease, overweight
  • Certain prescription medications that affect blood pressure or fluid retention  
  • Alcohol consumption
  • Water consumption
  • An individual’s age
  • Pregnancy and Postnatal
  • Poor acclimatization
  • Overall Health and Fitness
  • Exercise Clothing Worn

Tips for Staying Safe when Exercising in the Heat

When looking at tips for staying safe when exercising in the heat do a quick check of whether you have any of the risk factors. If you do then it is wise and sensible to mitigate this risk by taking necessary precautions.

Medical Conditions

Always check with your GP (General Practitioner) before you start an exercise program or are going to exercise in the heat. The GP will access your physical condition and also your current medication and advise you accordingly. You can also discuss what precautions you need to take.

Alcohol Consumption

Avoid alcohol the night before you exercise because alcohol can cause dehydration. Always rehydrate before you go to bed or in the morning after consuming alcohol.

Water Consumption

Dehydration is a key factor when exercising in the heat. You can help your body sweat and cool down by staying well-hydrated with water. Don’t wait until you’re thirsty to drink fluids, take a water bottle with you and drink as you are exercising. This is important if you are going out for. longer periods. (Cyclists, Golfers, Long Distance Runners) If you plan to exercise intensely, consider a sports drink as well as water. Sports drinks can replace the sodium, chloride and potassium you lose through sweating. Avoid drinks with excessive sugar and alcoholic drinks because they can actually promote fluid loss.

The Individuals Age

Age affects your ability to respond to excessive heat, the older we are the more we need to take into consideration how the heat is going to affect up. Prevention is one of the strategies, like the time of day you are going to exercise, try to stay out of the heat during the day.

Pregnancy and PostNatal

This risk factor would be best discussed this with your Medical Practitioner, it is an individual recommendation and decision. Your discussion with your Medical Practitioner would take into consideration your current pregnancy and health history, your past and current fitness level and any other factors that may affect your own health and also your pregnancy. You may be advised to consider walking, swimming or other sports with less impact and produce less stress on your body. There are studies to say that pregnant women should not elevate their core temperature. An article in Runnersworld.com cites a A study in British Journal of Sports Medicine which suggests that running in the heat while pregnant is not a risk factor. I would strongly recommend this is a decision to be made with your Medical Practitioner and/or Obstetrician.

Postnatal would also be a decision to be made with your Medical Practitioner, Obstetrician and/or Physiotherapist. This would also depend on your pre natal fitness, your pregnancy, birth experience and post natal recovery and support network. Discuss this as soon as you want after the birth of your baby.

There are groups of post natal ladies who walk/run in pram groups. If you were to join one of these groups, encourage your group to walk in the cooler times of the day.

Acclimatisation

If you’re used to exercising indoors or in cooler weather, take it easy at first when you exercise in the heat. It can take at least one to two weeks to adapt to the heat. As your body adapts to the heat over time, gradually increase the length and intensity of your workouts. Be aware of the holiday period and holidaying in the warmer climates.

Overall Health and Fitness

Take into consideration your overall health and fitness including your age and health conditions. (as above). If you’re unfit or new to exercise, be extra cautious when working out in the heat. Your body may have a lower tolerance to the heat. Reduce your exercise intensity and take frequent breaks and drink water.

Exercise Clothing worn

Lightweight, loose-fitting clothing helps sweat evaporate and keeps you cooler. Wear clothes made of wicking material that absorb heat away from the skin. Avoid dark colours that can absorb heat. If possible, wear a light-coloured, wide-brimmed hat.

Check the Temperature

Pay attention to weather forecasts and heat alerts. Know what the temperature is expected to be for the duration of your planned outdoor activity. Be sensible avoid going out in the heat of the day. If you are unable to go early morning or late afternoon consider joining a gym to enable you to exercise in the cool.

Wear Sunscreen

A sunburn decreases your body’s ability to cool itself and increases the risk of skin cancer. Wear a good protective sunscreen for added protection.

Most importantly be sensible and if you are exercising outdoors pay attention to the temperature. If you start to experience any heat related symptoms stop exercising immediately and find a cool place to sit. Rehydrate with water or sports drinks and when you can apply wet towels or icepacks to your neck, forehead and underarms. Notify someone and if you don’t feel any better in about 20 minutes seek medical attention.

Exercise if fun and is meant to be enjoyable, sometimes it is necessary to take precautions to ensure our safety particularly in the Summer months.

The information on this website is for general knowledge only and is not intended to be used as medical advice. If you have concerns about your health or fitness level contact the appropriate Medical Practitioner, Physiotherapist or Fitness Professional.

Self Care – for Men and Women

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Self Care Activities for Men

Self-care has always been thought of (and marketed) as something practiced primarily by women. Self care routines are just as important for men. Men need to take the time out of their busy schedules to practice self care to focus on their mental, emotional, and physical health. The above image has several suggestions for you to try. https://jilliesblog.com/self-care/

Self Care Activities for Women
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Women often feel overwhelmed by their many responsibilities when trying to manage their own lives as well as those around them. Self care is not being selfish its about taking care of yourself so you. are able to take care of others. https://jilliesblog.com/self-care/

Self-care is the practice of improving one’s health, well-being, and overall happiness.  The above image has several strategies to help women prioritise themselves and be aware of the need to practice self care.

Self Help Strategies

Needing to implement self help ideas into your live infers that you may be unwell, struggling with life challenges or not functioning to your full capacity.  We are constantly teaching our children self help strategies to encourage their independence and to equip them with the skills they need to function as adults. We often forget that, even as adults there are times in our lives we need to do a check on our own well being and apply some Self Help strategies.

Being a parent, friend, professional or whatever responsibilities you have can cause you to have times when you may feel less able to cope. 

In these situations, it is a good idea to have self-help strategies to focus on to enable you to maintain a maximum level of functioning.

Why Self Help

Helping yourself is a great way to maintain optimum wellness and health.  In our day to day lives we can struggle with challenges the cause stress.  If we don’t address the effect these challenges have on us we can, without being aware of it get into a situation where we are not coping and we become angry, frustrated, irritable or even physically or mentally unwell.

A way to explain this would be above and below the line thinking. The diagram below illustrated what this is and the effect above and below the line thinking can have on our day to day functioning.

The line signifies a choice between how you thoughtfully respond to a situation or automatically react. Stress can have an instant effect on where you are “operating”. If unchecked you could be below the line for the majority of time and not even realise it.

  1. Operating above the line is open and positive. It’s about ownership, accountability and responsibility.
  2. Operating below the line is closed and negative. It’s about denial, excuses, defensiveness and blame.
This entry was posted on March 12, 2012 by anitadickons and tagged business. 

If you identify you are thinking below the line possibly causing you to become irritable, frustrated or anxious, it is then using some self help strategies may be of benefit to you.

What are Self Help Strategies

Self Help and Self Care Strategies seem to be interchangeable.  The important thing is to recognise you are starting to have challenges and do something about it.

Refer to my post https://jilliesblog.com/self-care/

There are several Self Help books available that give suggestions and tips on how to self help.

Unf*ck Yourself is the handbook for the resigned and defeated,
a manifesto for real-life change and unleashing your true potential.

For some people it is listening to music, going for walks or watching movies, others maybe seeking help from friends or family.

It’s very easy to find information you don’t already know. It’s much more challenging to apply it successfully to your life. Change is scary to most people, implementing changes and improving your lifestyle is very rewarding.

Suggestions for Self Help Strategies

Take Action

Ask yourself how you can apply the information to your life. Many self-help materials are very theoretical. They have great ideas, but it’s not always clear on how to apply them to your life. As you are reading, listening, or thinking, ask yourself how you can use the information to enhance your life.

Create poster and have it on the fridge, it could be your signs of overwhelm or what to do when you notice you are feeling a particular emotion, fearful, angry, lonely. Create a poster as illustrated.

Create a Routine

Develop a self-help routine just like you would a workout routine. Make applying the information you learn a regular occurrence.

Start slowly and you will build habits that get you results. You may require professional help to get yo started.

Most of us know how to solve the majority of our most pressing issues. We just can’t figure out how to get ourselves to take action consistently.

New habits are a challenge to establish. Taking 2 steps forward and one step back is not unusual, the important thing is to start and from this you will gain experience and realise that there are other options than running the treadmill you are currently on.

In the end, success is about using your time wisely each day. You can’t help but get great results if you perform effective actions over and over.

Goal Setting – Start Slowly

Focus on making small changes. Set SMART goals https://jilliesblog.com/setting-smart-goals/ witch are achievable.

Basically Self Help is the first step in taking control of your life and recognising when and if you need to implement minor or major changes to live to your full potential.

I would be interested in knowing how you go!

Barriers to Physical Activity

Finding the time and interest to build physical activity into your daily life can sometimes be difficult. We can all come up with lots of barriers to avoid exercise.

The best type of physical exercise is to do what you enjoy, is within your capabilities, you have the resources for and will be sustainable.

I have listed below several common barriers to physical activity. Do you recognise any that may apply to you?

  • insufficient time to exercise
  • inconvenience of exercise
  • lack of self-motivation
  • non-enjoyment of exercise
  • boredom with exercise
  • lack of confidence in their ability to be physically active (low self-efficacy)
  • fear of being injured or having been injured recently
  • lack of self-management skills, such as the ability to set personal goals, monitor
  • progress, or reward progress toward such goals
  • lack of encouragement, support, or companionship from family and friends
  • non-availability of parks, sidewalks, bicycle trails, or safe and pleasant walking
  • illness or disability
  • cost
  • facilities
  • illness or injury
  • transportation
  • partner issues
  • skill
  • safety considerations
  • child care
  • uneasiness with change
  • unsuitable programs
  • exercise/gym intimidation

Make a list from the list above or add your own reasons that might apply to you. Think of some ways to get around these barriers to enable you to achieve your exercise goals.

You may find it helpful to discuss your needs with a personal trainer, your doctor, exercise physiologist or a life coach.

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