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EMETRO HEALTH
Living Better with Piedmont
BEING COZY IS GOOD FOR YOUR HEALTH
S
nuggle up this fall
with a warm blanket,
a cup of tea and your
favorite treat — being cozy is
great for your health. Thanks
to the Danish concept of
hygge (pronounced hoo-ga),
researchers have learned that
embracing coziness and life’s
little pleasures can improve
overall happiness.
Need proof? Danes are
considered some of the
happiest people in the
world, according to the 2017
World Happiness Report
released at the United
Nations’ International Day of
Happiness event.
“I think of hygge as
mindfulness wrapped in a
blanket,” said Lauren Garvey,
MS, CRC, NCC, a counselor
and facilitator at Thomas
F. Chapman Family Cancer
Wellness at Piedmont. “The
whole concept is geared
toward contentment, being
present and being comfortable
in your body, mind and space.
In our culture, we are often
hustling and striving, moving
forward at a fast pace. If you
are practicing hygge, you
are embracing presence over
productivity.”
• Increase feelings
of contentment over
consumerism
• Combat maladaptive
coping strategies, such
spending excessive time
online or watching television,
drinking too much alcohol or
using drugs
How to practice hygge
Here’s how to infuse hygge
into your life.
• Embrace self-care. Light
some candles and curl up in
Hygge has a wide range of a comfy chair with a warm
blanket, a book or your
benefits. It can:
journal, and a sweet treat
• Increase happiness
if you want one. “Hygge
• Decrease the adrenal
allows us to dedicate time to
stress response, resulting in
ourselves and give ourselves
fewer cortisol spikes
• Help you be present in the those joys and comforts as
a gift,” she said. “When we
moment
were children, we often had
• Improve your self-care
adults comforting us, such
and self-love
as a parent tucking us in
Health benefits of
hygge
NEW YEAR – NEW YOU
ourselves and those around us even
more by quitting. If our diet consists
of fast foods and sodas – let’s
change it. If our idea of exercise is
to move our fork from our plate to
our mouth – that’s a problem.
And let’s not forget about our
minds, attitudes and emotions. Let’s
do a check-up from the neck-up. If
we have a tendency to look at the
glass as half empty, let’s change
the mindset to thinking the glass
half full. Control of our mind is the
key to addressing our attitudes and
emotions, as well as our weight, bad
habits, diet and exercise.
Napoleon Hill, an American
By Marge Roberts, RN,
self-help author, is best known for
his book Think and Grow Rich,
MSHP, DAHom
which is among the 10 best selling
e are rightly encouraged self-help books of all time. Two
to “accept who we are” of my favorite quotes from him
are, “Whatever the mind of man
and “be comfortable
in our own skin”. This is true. But can conceive and believe, it can
achieve” and “If you do not conquer
at the same time, we should all be
self, you will be conquered by self.”
open to changing and improving.
If you decide you want a ‘new
We are all a work in progress.
So yes, if we are overweight, we you’ for the New Year, what do you
can love who we are but at the same want the ‘New You’ to look like,
time, strive to love ourselves more feel like or think like?
Do you want to be healthier,
by losing weight. If we are still
slimmer, more joyful or all of the
smoking or using snuff, let’s love
W
above? Choose your goals and set
a plan in motion to achieve those
goals.
It can take up to 2 years to form a
new habit. Be ready for all sorts of
roadblocks, setbacks and diversions
along the way. Stress, situational
influences, self-indulgence or
simply having a bad week can seem
to throw you off your goal. But the
only factor that can truly throw
you off your goal is YOU. Those
other obstacles just throw you off
your PLAN. Keep going until the
behaviors that keep you on your
goal become your new habits.
Prepare yourself throughout
December for your January launch.
Get a commitment from your family
and friends to either support you
or join you in your ‘New You’
plan. Whatever your goal, having
motivation within yourself and
encouragement in your immediate
circle can get you on track and keep
you there.
Perhaps your goal is to eat
healthier and lose weight at the
same time. Know not only how
much food to eat but what kinds
of food to eat. Substitute fresh
vegetables for fries and chips.
Substitute fresh fruits for candy.
Substitute water for sodas.
Understand how certain foods or
ENJOYING CHRISTMAS WITHOUT DRUGS
to be present. People can begin to
associate party attendance with past
drug use, increasing the likelihood
that they will want to use again.
Stress is another stimulus for
relapse. Navigating crowded stores,
shopping for holiday gifts, and
paying never ending bills can all
take a toll on a person’s ability to
manage stress. For those recovering
from drug or alcohol abuse, it can
be difficult to cope with financial
stress and the pressure to stay the
course. Inadequate coping skills
and the strain of financial stress
by Mackenzie Crisp, MPH
can often be the cause for drug and
alcohol abuse.
he stress of Christmas can
Family dynamics and the
wear down anyone, but for emotions surrounding Christmas can
some, the holidays can lead also influence a person’s likelihood
to increased drug and alcohol abuse. to misuse drugs or alcohol. Holidays
For those already struggling with
are an emotional time for people.
alcohol or substance abuse, it is
When people struggling with
especially important to be aware of alcohol or drug abuse become
the triggers for relapse.
emotional, there is increased risk
The most common trigger is
for relapse. Family gatherings can
the party atmosphere surrounding
often highlight and intensify many
Christmas. During this time of year of the underlying issues related to
there is one party after another
a person’s substance abuse. Other
where drugs and alcohol are likely times families are uncomfortable
T
at night. You
can do that for
yourself when
you practice
self-compassion
and self-care.”
• Practice self-
compassion.
“Let yourself be.
Don’t be hard on yourself for
not being productive in that
moment or for having a sweet
treat,” she said.
• Create a cozy
environment. “When
curating your home, think
about the comfort factor,”
suggested Garvey. “Surround
yourself with whatever is
going to help you feel more
relaxed and supported.”
This may mean removing
unnecessary clutter and
tidying up regularly, using
lamps for a cozy feel and
selecting comfortable pillows
and furniture.
• Spend time in nature.
Even in the winter, Danes
take long walks and spend
discussing substance abuse and can
ignore the issue, leaving the person
in recovery without the support they
need.
During Christmas, people
dealing with drug or alcohol abuse
often experience intense feelings
of shame, guilt, humiliation,
embarrassment, and anger. Without
a healthy outlet or social support,
these emotions can manifest
into serious cases of depression,
drunk driving accidents, domestic
violence, and even suicide.
Knowing the triggers for drug and
alcohol use can help prevent these
negative outcomes. Following these
tips can also help you to have a safe
and sober holiday:
1. Plan a support system ahead
of time. Prepare a plan to support
and protect your sobriety ahead of
key holiday events. This may mean
going to a Twelve Step meeting
before or after the event, attending
parties with your sponsor, or making
sure you have transportation to
leave the party at any time.
2. Understand the emotional
stress of Christmas. Talk with your
time outside. Spending
time outdoors has proven
stress-relieving benefits
and can help you connect
to something bigger than
yourself.
• Connect with others.
“Social support is an
important aspect of health
and well-being,” explained
Garvey. “People who practice
hygge surround themselves
with family and friends.
It’s about connecting with
and enjoying each other’s
company, not competing or
impression management.”
Spending quality time with
others also boosts feel-
good oxytocin, the “cuddle
hormone.”
• Slow down. If you allow
yourself to slow down, you’ll
relax your physiology and
reduce your adrenal stress
responses. “We know from
mindfulness research that
there are many health benefits
to slowing down and being
present in the moment,”
Garvey said.
• Live in the moment.
Hygge isn’t something you
achieve, but rather a lifestyle.
“You don’t have to put
pressure on yourself to do life
perfectly,” she said. “View
life as a journey, not an end
state.”
Learn more about stress
management from Living
Better experts. Visit www.
piedmont.org/living-better.
ingredients can make losing weight
easier or more difficult. Choose
food that is natural and organic,
not food that is processed and filled
with chemicals.
Check out supplements and
homeopathics to make the journey
easier, because they can address
your triggers. Some people overeat
because of cravings, some because
they have the blues, some because
they are stressed or nervous.
Exercise is not only a stress
reliever, but can also help in weight
reduction. Implementing a regular
exercise program helps both your
mind and body. And it doesn’t have
to cost you a thing. Daily walks,
sit-ups, crunches, jumping jacks
or skipping rope all help get the
circulation going, burn calories and
make you feel better. Start slow
and build. The idea is for it to be
enjoyable and not a punishment.
If you want the discipline or
camaraderie of others, join an
exercise facility or enlist family or
friends to join you.
If you choose to quit smoking –
do your research. Certain foods can
decrease your nicotine cravings;
you will want to stock up on
them. Investigate supplements,
acupuncture, hypnosis and
homeopathics that can address your cravings, the uncomfortable
withdrawal symptoms and
detoxification of your body. Go
for that daily walk (without your
pack of cigarettes) when you get
that craving feeling and the craving
will pass by the time your walk is
finished. You will have gotten a
‘natural’ high.
Whatever goal you choose to
tackle in order to create the ‘New
You’, prepare yourself. Set your
goal; educate yourself – read and
google with discernment; design
your plan; enlist support from
family and friends; and implement
the plan. And most important –
don’t give up! If you slip and fall,
don’t just scratch it. Start again,
and if you need to - start yet again.
Eventually you will win.
We can love ourselves without
loving the fact that we are
overweight. We can love ourselves
in spite of practicing poor health
habits. But, we can also demonstrate
love to ourselves by working on
changing ourselves. Lao Tzu, the
Chinese philosopher said “When I
let go of what I am, I become what I
might be.”
sponsor, a friend, or a professional
counselor about the emotions and
expectations you have wrapped
up in the holidays. It is easy to be
convinced you are entitled to drink
or use drugs, so it is important to not
let stress, resentment, and holiday
disappointments allow you to
rationalize drug use.
3. Avoid vulnerable situations.
If you know Aunt Lucy is going to
criticize your h air and shoes, avoid
her. If Uncle Bob will try to mix you
a stiff drink, stay away from him.
If you know the office party is all
about alcohol and other drugs, make
a brief appearance or don’t attend.
Don’t put yourself in a position to
increase the likelihood of drug or
alcohol abuse.
4. Remember self-care.
Celebrate the holiday season by
taking time for yourself. Proper
nutrition and physical exercise can
be extremely helpful. The better you
feel physically, the stronger you will
be emotionally. The holidays are a
time for reflection and connection
with those you love. It is critical to
take some quiet time each day and
to spend meaningful time with those
you care about, no matter how busy
you are. 5. If you need addiction
treatment, consider getting it
during the holidays. Many families
mistakenly think the holidays are
an inappropriate time for treatment,
when actually it’s the best time.
The holidays are more likely an
emotionally stressful time when
use of alcohol or other drugs is
prevalent, making it difficult for
someone with addiction to avoid
use. Treatment initiated during the
holidays could be the best gift you
give to your family.
Christmas can be an especially
difficult time of the year for those
struggling with alcohol and drug
abuse. Family members and friends
can be a great source of support
during this time by helping those
with addictions navigate stressful
situations and helping them avoid
triggers for relapse. If you or a loved
one are dealing with a substance
abuse issue, remember there is
strength in numbers, surround
yourself with sober support during
the holidays and seek counseling
and treatment if necessary.