Road Map to Resilience: Mind, Body, Spirit - St. Mary's ... · Health • Not the ... –...

Road Map to Resilience: Mind, Body, Spirit

Joan A. Turkus, M.D.

Joan.turkus@verizon.net

– “Bouncing back from problems and stuff with more power and more smarts.”

– The process of adapting, innate in all of us • Enhanced by learning skills and

strategies

Resilience

Joan A. Turkus, M.D.

Concepts • So many stressors! •  “Ordinary stressors”: family, work,

financial, losses • Violence, trauma both close to home and

in global community – Unsafe world – Constant reminders by the media

• Loss of community, loneliness • Busyness, frantic pace

Joan A. Turkus, M.D.

Health

• Not the absence of disease • The optimal condition of being, regardless

of limitations, that allows for engagement in life

• Current thinking – Preventive Medicine—science and art of

maintaining optimal health and deterring disease states

– Wellness Model—throughout the life cycle

Joan A. Turkus, M.D.

Mind-Body-Spirit

• Each of us is one organism –  Integration of mind-body-spirit – Exquisitely orchestrated – Embodied

•  Inter-related –  Interpersonal neurobiology

•  Interdependent – Need each other for survival – Social animals

Joan A. Turkus, M.D.

Mind

• Become mindful and open to change • Open mind to learning and doing new

things – Take a class or attend a lecture at the

Smithsonian or adult learning center – Lifelong learning programs—Osher, Road

Scholar – Learn a new language, play chess/bridge – Learn along with your children Joan A. Turkus, M.D.

Mind

• Read widely—fiction, non-fiction, join a book club

• Watch the Discovery or Travel channel rather than CNN

• Creativity—”Creativity is intelligence having fun” (Einstein)

–  Paint with colors or words, explore new media

– Music, song, dance Joan A. Turkus, M.D.

Mind • Laughter and humor! • Home and office

– Create space with ambiance and comfort – Fill with favorite things, grow plants/herbs – Unclutter, keep openness and harmony

• Planning – Time, flexible organization – Healthy activities – Financial

Joan A. Turkus, M.D.

Body • Breathe!

– Key to relaxation – Practice breathing exercises

•  Sleep –  Critical for health and well-being

•  Weight gain in society tracks with sleep debt

–  Need 7-8 hours –  Sleep hygiene—wind down the day –  Quiet, dark, cool

Joan A. Turkus, M.D.

Healthy Nutrition • Guidelines

– Don’t get caught up in latest fad – Think balanced diet (carbohydrates, protein,

fat, 40%-30%-30%) – Read labels, caution with processed foods – Keep up with latest information

• Increased emphasis on anti-inflammation, antioxidants

– Unsaturated fats (healthy oils) vs. saturated (solid at room temperature)

Joan A. Turkus, M.D.

Food Pyramid

Protein ComplexCarbs

Healthy Oils

Sweets

Water

Fruits & Vegetables (8-10)

Joan A. Turkus, M.D.

Bodywork • Exercise

– Benefits • Improves heart/lung function • Enhances well-being, reduces stress, improves

sleep, increases energy, improves body integrity and function, needed for weight control/loss

• Prevents/controls heart disease, hypertension, diabetes, arthritis, breast cancer, dementia

– Exercise for life • Find something you enjoy or try distraction • Moderation is key, don’t be a “weekend warrior” • “5 minute rule”

Improve

– Moderate exercise for 30 min. 5x/week – Do something you enjoy or try distraction

Joan A. Turkus, M.D.

Bodywork

• Types of exercise – Cardiovascular (aerobic)—30 min. 5x/week

minimum, moderate exercise) – Strength training – Stretching – Balance and agility

• Yoga, Tai Chi • Massage

Joan A. Turkus, M.D.

Spirit

•  It is essential to nurture the human spirit • We find nurturance in many ways, which

honor what is both good and important to us •  Find joy and delight •  Connection

–  Persons –  Nature –  With God –  Goodness in the world

Joan A. Turkus, M.D.

Spirituality

• Nurturing our relationship with God – We go into the world from the Eucharist, our

St. Mary’s community, and our prayer life – Time for prayer, lectio divina, reflection,

sharing, journaling

• Spiritual guidance – Mentors, Directors – Spiritual reading: books, websites/daily e-

mails Joan A. Turkus, M.D.

Spirituality

• Triad: prayer, worshipping community, small group (Nouwen-solitude, community, ministry)

• Contemplative in action (Ignation spirituality)

•  “True spirituality is being fully present to the person that you are with or the task you are doing”

•  “You may be the only Gospel your neighbor ever reads” (St. Francis)

Joan A. Turkus, M.D.

Summing Up

Joan A. Turkus, M.D.

So, when you feel like this…

The ABC’s of Addressing Stress

•  Awareness –  Being attuned to personal needs, limits, emotions, body

reactions, stressors. Being aware of resources. Discipline of periodic self-care inventories.

•  Balance –  Maintaining balance among work, recreation, rest, health,

and fitness. Inner balance, centering.

•  Connection –  Maintaining connections to self and others (both giving and

receiving) and to a sense of purpose and positive change in the world.

Joan A. Turkus, M.D.

I hear and I forget. I see and I remember. I do and I understand.

Chinese Proverb

Joan A. Turkus, M.D.