tired of being tired? a tire for stress might help(creative way of venting out)

Tired of being tired?
A tire for stress might help! (Creative way of venting out stress and anger)

Let’s face it we all have our share of anger everyday? From the moment we are born, we are in great psychological defense against threats of fragmentation, that’s according to French psychoanalyst Jacques Lacan. The results are the appearance of “unified personality but this is just a psychological illusion that hides our human vulnerability.

Creative venting out for stress are important since it has a direct link in anger. Holding back anger causes more stress that hurts you, and also hurt others. Without creative venting out of anger the results are unhealthy individuals psychologically and physically. Stress also depletes our immune system and makes individual susceptible to common illnesses like flu, coughs, colds and upset stomach.

Tire for stress is a simple way of venting out anger and stress.
This works well in the work place since the only materials that can be installed is a regular vehicle tire that we can salvage in the garage.
Here’s the simple steps, (this is what we do in my previous work).

1. Secure a small space that has proper ventilation, a small garden, roof tops, or patios.
2. Tie the use tire securely. Length may vary enough for everyone to hit the tire.
3. Prepare 2 sticks. (arnis stick is better.)
4. Make sure that the place is segregate and noise from slamming the tire cannot disturb other departments. (sound proof much better)
5. Well lighted room preferable.
6. For some workplace that provides gym this can be place also.

Benefits of creative venting are the following:

1. Relieve stress in everyday life.
2. Prevent conflicts in the workplace.
3. Gain insights in lighter ways.
4. improve self worth
5. Prevent hurting others
6. Gain self empowerment
7. Learn to hold or shifts emotions

The positive impacts of slamming (hitting) the tire is these:

1. Provide immediate self relief for individual with stress.
2. Improves the body due to physical slamming.
3. Provide immediate work out (hitting the tire can make you sweat!!)
4. Increase endorphins (since daily exercise produce endorphin like effects)
5. Keeps away boredom.
6. Increase alertness (for an individual to hit the tire a focus should be attained)
7. Can easily pour out emotional rage(since some individual who get stress or angry tend to be physical)
8. Improves hand grip
9. Improves eye and hand coordination.
10. Improves strength of the body.
11. Relieves tired muscles from long periods of sitting.
12. Improves upper extremities and lower extremities.
13. Loose weight (good alternative than food binged when stress)
14. Decrease feeling of being vulnerable
15. Provides good feeling of in control.

During the process of slamming individual may tend to scream, shout, bad mouth or some may cry or laugh. These are few things I have observe when we installed the tire for stress. That’s why it has to be place in a segregated room. I have observed that some of my previous colleagues enjoy hitting the tire with music some few shout and scream. For us we consider it as pleasure derive from being able to vent out either from stress at the deadlines or to some daily occurring phenomenon that everyone encountered.

Of the several positive impacts that have been mention, the essence of hitting tire is its creativity and its integration of exercise it provides. Aside from the fact that every workplace is a potential source of stress and that minimizing it using creative ways is more beneficial to the employees. Also, de – stressing improves the employees performance in the workplace.

Time out for stretching and yawning !!!!

Stretching has been important part of therapeutic exercise, and it has been studied very well and numerous researches had been conducted in regards to stretching. Stretching and yawning is a reflex that is inherent to human. Simultaneously with yawning is the stretching of the mouth, neck, hands and upward and expanding the chest. To incorporate the yawning to stretching, research by Provine said that shortage of oxygen and elevation of carbon dioxide was prelude of yawning and stretching. Although people even after exercise yawning still presents.

The trend of exercise in this generation had been vast, numerous people explore and discovery their own way of effective work out. Many had been successful but millions had failed to adapt the exercise. So, what’s wrong with the new exercise discoveries? For now, we are the culture of solid square room people. People who are box, separated by cubicle and ‘googling’ around the net; too tired and too exhausted to do simple exercise. So, what’s this all about? Can we find good solutions for the increasing sedentary lifestyle that we have cultivated throughout the years. Or maybe that the trend of exercise are not suitable for some individual that they find it very ridiculous to be perform and requires more time.

For us to adapt simple exercise plan and doable anywhere it should be simple. Time outs for stretch exercise are as simple as yawning. These are some of the benefits when we include time outs to stretch. First, stretching and yawning are inherent to human and that adherence to this type of exercise means doable. Second, stretching to change position is important because this will correct our bodies towards loss of conscious imagery in relation to other parts of the body. For this, a simple stretching of the hands upwards will signal that maybe our shoulder was shrug for prolong periods of hours, and that the position will signal to the brain that this position is detrimental for the shoulder joints, whose main stabilizers are small muscles from the scapular regions. Another, a quick stretch of hands upward will prevent sagging of the scapula and produce mild isometric contraction on muscles in the scapular region. Third, quick stretch of arms away from the body like we often do with yawning also increases chest expansion thereby, increasing our lung capacity. This is important also for people who have jobs that require longer periods of surfing the net, poor proper body positioning, and poor work space ergonomics. Also, this will prevent kyphotic posture in the back. In addition to this also we can incorporate stretching of the trunk side to side. Here’s the easiest way to do it, when your body start to yawn bear in mind that you’re going to do the stretching of the arms away and move the trunk side to side. In this manner, we both incorporate all the important muscle groups that had commonly stressed after prolong periods of sitting in the cubicle. Another also, if we find that there’s no need to stretch our trunk side to side, we will try to stretch our hips. Stretching hip muscles are simple we just have tuck our tummy like pushing our lumbar area towards the back of our chair. This will now counteract the lordotic posture that we assume while we are sitting. We can still do this while yawning by pushing our back hard towards the back of our chair and pushing our arms away from the body while expanding our chest. Aside, from this we can also stretch our thighs and legs with mild contractions this will attune the legs and thereby creates tension in the muscles of the lower extremities. The best way to time out for stretching and yawning is when we can yawn and stretch followed by standing and stretch all the way till we feel good about it.

Yawning is very contagious so, the more contagious it is the better the chance of doing it in the work space and to yawn is not ridiculous everybody yawns and stretches. What’s best is that we take advantage of it simplicity.

Beating hypertension….empowering thyself

visualization is the key to empower

The healthiest people nowadays are those who try their best to maintain a healthy lifestyle. Healthy lifestyle counts on the basic knowledge of exercise and proper nutrition. To empower individual to take action and devout themselves in maintaining their blood pressure is now a greatest challenge. Too many research had been publish for the past 3 decades and yet, still stroke (cerebro-vascular attacks) rank most of the incidents in the Acute care hospital facilities. One of the most alarming details is that the direct link of unchecked blood pressure and highly stressful environment are the common denomination. For this to overcome, empowerment within thyself must be the key. Raising awareness that makes individual capable and adapted to the new trend….beating hypertension by empowering thyself.

There are few steps in motivating an individual; First, the so called changing the habits, this one is the key factor for adaptation. To do this an individual must first be informed about the value of blood pressure and its impact in the overall well – being. With information comes the empowerment. (I know old habits are hard to change.) It is said that, an individual can only be change when that individual allows him/her self to change. This will take time but as long as time exist every efforts that geared towards change will eventually unfolds. During this period also, a supportive environment are important, the more we emphasize the individuals efforts the more they empower themselves. The collaborative efforts of clinics, exercise therapists, friends, peer groups and family members the greater the chance that this individual to permit themselves to change. Sooner this new life direction in preventing high blood pressure becomes a casual routine and part of lifestyle. This is actually the stage of mental motivation, visualizing the greatest positive impacts in preventing high blood pressure towards quality of life. Visualization is the key to success, the more we visualize the greater we adapt and slowly change our habits. Second, as individual undergoing to change a habits this individual will encounter adjustments. This period of adjustments an individual might have set backs and this are common to anyone who undergo some lifestyle change. Same as individual who undergone weight loss training the urge to quit is eminent, thus in this period different strategies might be sought. Like, getting into a health clubs, peer groups, self – help books and wellness center might be of great help. Keeping in mind that these are part of the change we have to tackle. The periods of adjustment consumed longer period of time, for this include the change of diet, wherein choices of health foodstuff are part of the whole plan. In this also, regular exercise are emphasize and the monitoring of blood pressure are conducted. It is best that an individual will have a daily graph of blood pressure for this will encourage them to keep going. Aside, from seeing black and white impacts of their change in habits this will help them monitor their achievements. Putting stick – on reminders also reminds individual and reiterate the plan for what is the best for them. This will help them to adjust easily, writing our innermost desire and reading it makes us more empowered. For there are words that only ourselves can understand, and the more we get used to these stuff, the easier we encourage ourselves. Lastly, the realization, although there are no measurement to this but to be certain the only actual measurement is the long term adherence to the newly acquired lifestyle. Long term adherence means having to include the goal in preventing high – blood pressure in their life and so with the family. Others who have seen the greatest transformation may also follow the change of lifestyle. This individual now will talk and encourage others to follow. Hand in hand realizations of empowerment are judge by others, when others observed the actual transformation we can tell that change of habits can be achieve and empowering us from within.

diabetes and healthy mind setting

The type 2 diabetes had been common lately, as far as my practice in physical therapy as concern most prevailing number of patients treated in the rehabilitation medicine section are the chronic type 2 diabetes positive patients. This odd mind setting of few type 2 diabetes patients leads them to more at risks of having stroke (a common name for cerebrovascular attacks). Having both of these illnesses creates burden to the health care system, knowing that this country had the most expensive medicines in the Asia – Pacific region. Far from the burgeoning economy and surge numbers of unemployed people additional problems are the unhealthy eating habits and lifestyle that our country had. Most of the type 2 diabetes that are common, are the one who smoke, obese, sedentary lifestyle, alcoholic, and unhealthy choices in foods. All of these risks that been mentioned are being inform to the public. Although being informed by the doctors the mind settings of these patients are the problem, especially the adherence to the program. Numerous researches had been published regarding the linear impacts of exercise, diet, and medications. Of these three the easiest way to combat acquired diabetes are diet and exercise.
Mind setting are the best motivator to tackle the disease. How? First, accepting the fact that acquired diabetes is based on our lifestyle. Reviewing the lifestyle is important, such as going over the lifestyle that are easier to change e.g. foods. We ask our self, ‘what are my food choices for the past 2 years? ‘Did these food stuffs contribute to my present conditions?’ ‘Can I consciously change my food choices?’ Listing the food choices allows us to reflect what food should be discarded in the groceries and be able to find good substitutes. From these we are able to get one step in getting fit. Second, asks ourself, ‘have I taken a walk lately?’ ‘Did I take time out after office work to walk?’ Did I make an effort to walk my dog around the neighborhood?’ or ‘did I walk my parents and children in the malls, parks, bingo clubs, golf course, or in the woods? If not then try to go over the calendar what day should I spare time. Based on updated research that a walk for 60 minutes helps burn the calories and lowers the blood sugar in the body. Most effective exercise for long standing type 2 diabetes is 5 times a week. That would mean in order for us to cover the 5 times in a week we should walk more often. Third, question to ask would be, how I prepare my foods. ‘Are fried foods always in my meals?’ or ‘I am a fried food junkie’. Checking for food preparation also influences on the successful outcome in controlling the blood sugar level, that’s why it is always better to plan meals and make the plan work for you. In this manner, you’ll have no trouble forging the plan meals in the week’s groceries. Lastly, family supports are very important, especially for the newly diagnosed person wherein an adjustment period in preparing foods creates inconvenience to family members. Aside, from the fact that these people are constantly reminded by their exercise, medicines and diet, food preparations are also considered. Some of them will feel that they are mistreated, when these things happen it is best that the family should give supportive environment and appreciate family members who are type 2 diabetes for their efforts.
Success in managing long standing type 2 diabetes then involves holistic approach ranging from constant follow up of medications, prescribed endurance exercises and healthy diet. To succeed in this holistic strategy a healthy mind setting is a must, it is in actual self – realization of the proponent that the success are measured. Furthermore, it is envisioned that the longer an individual can adhere to the healthy mind setting the greater the chance to decrease the co morbid factors e.g expenses in hospitalization and occurrence of diabetic complications.

conquering disability

conquering physical boundaries

ribbon cutting @ ndpr

booth for disability screeniong

The National Disability Prevention and Rehabilitation Week held at SM Davao was indeed a successful program. With numerous participating agencies that has concern with the struggles of differently able people to person’s with disabilities the 4 days stint at SM Davao has capture the public attention on the importance of these people and their plight towards recognition. The opening day was attended with politicians and other public officials that openly support their plight and among them was councilor Tomasing Monteverde who is now the chairperson for the differently able person. Also, the NAPC coordinator, welcome the guests and other participating agencies, the ADAP (Association of Differently Able Person) were there also to give his welcome address. The program also had numerous dance and song interpretation rendered by children with Down syndrome. At 1 o’clock in the afternoon the forum was conducted in order to gather information with regards to the implementation of their privileges. In the forum several questions were asked by the differently able people. But most of their concerns boil down to the privileges they want and the support of the local officials to push through these privileges into a law and provide mainstreaming of these privileges into business sectors. Others concerns were related to employments and livelihood program that a differently able people may acquire in order to alleviate their living conditions.
On the second day, the disability screening and youth day was jampacked with people among them where parents who took time out to get there child be screened by accredited Physiatrist in Davao City. By 10 o’clock in the morning people were lining up hoping to get there disability certificates that enable them to acquire 20% discount on privileges provided by the law. As observed, close to a hundred had signed up, and these were all qualified for the certificates based on the physiatrist findings. Most of the clients are children; there were also senior citizens and other young adults who have chronic illnesses in their childhood.

down syndrome children dance at the kakayahan fair

people lining up for the disability certificates

Therefore, the National Disability Prevention and Rehabilitation Week should be celebrated far from wailing plight of these people to gain acceptance to the mainstream. There is still burgeoning barrier that inhibit them to acquire their independence. Not to mention that our country had offered them limited budget and the loophole implementation of their rights. Their recognition was only being heard during Disability week. After that, they go back empty handed full of wailing self – esteem. Our country’s lack of awareness on the capabilities of these differently able people comprises them to marginalized sector wherein the lack of access to work puts them into poverty. These also proved that some of them were only working in an underpaid job, few of them acquired bachelor’s degree but having trouble getting jobs that commensurate their educational attainment. Most of the buildings around the country are not suitable for people with disability thus; it hinders their capacity to fully participate in the public affairs. Like for example, for a differently able people to apply for a job, he/she must tackle the structural barriers that are commonly present in the commercial establishments. Although there are laws that provided accessibility but often these are not implemented. Thousands of buildings have business operations but these buildings don’t adhere to the existing laws of accessibility. Moreover, business establishments are having qualms in hiring differently able people for these people will consume operational cost to their business by restructuring their offices suitable for differently able people. This restructuring will involve monetary capacity of the business establishments.
It is not sympathy that these people want from us but an equal rights and privileges for them to live by. It is not that we pity them but to empathize with them, for anyone and every one of us will have the potential to become one of them.
Therefore, conquering disability are collaborative efforts wherein we provide them with capacity to be capable first with their disabilities from home moving towards the community and finally to their highest functional capacity.

The New Hype On Physical Health and Wellness

Physical health and wellness nowadays had become a paranoia that almost everyone wants to adopt such new craze. Like for example, the trend of getting fit might be based on how well one work out and eat. Another, the trend of going organic medications and no approved therapeutic claims food supplements were swarming around the corner pharmacies that anyone who may wish to buy can access immediately. For these hypes they spend thousands or even millions of dollars on media, getting reliable celebrity endorsements that will propel their products in common markets. Aside from this also, local brand pharmaceuticals get their niche markets on common people testimonials like for example, a lowly farmer, or vendor who claimed to have use certain products and was cured for short time. In this manner lay people will try to buy their products and see for themselves if it’s effective. Such these trends are now barking to the people from print ads, tv, radio stations, billboards, and internet on the campaign for physical health and wellness. For this reason, the essence of physical health and wellness were concealed, instead people were misguided by the media. The campaign for physical health and wellness should be first educating the people. These education campaigns should focus on the basic issues of proper nutrition and diet. Second, the education should emphasize the value of physical exercise that include simple tasks that can be integrate towards work and other daily activities such as walking around work places. Another, the education that geared towards routine medical laboratory examinations should be made available and not expensive. Finally, the education also on well – being as totality the harmony of mind, body and nature which are source of overall effects on wellness campaign. For this, people will have an increase in awareness on the importance of balancing the common totality of existence, the nature and human needs.

Aside from education the campaign, awareness on preferences of food should be increase. These food preferences must be geared on naturally prepared foods. Naturally prepared foods are those that are known as home cooked meals and these foods are ideal for children wherein less artificial ingredients are being consumed during the preparation. Among the cause of early diseases are known to be acquired from the food that children consume during their formative years. Also, some studies proved that naturally prepared meals can prevent obesity among children and these are very common now among children. Although, it may take time to prepare our own foods and hassle but these disadvantages are manageable and can be address easily. Another, value added features in preparing natural food is that its inexpensive and enable parents to choose variety of nutritious vegetables and fruits available in the cheap markets. In addition also the taking natural foods in the dining table educates children the value of healthy eating which are more important during formative years. For it is believe, that when parents are health conscious they easily influence their children. the overall impact of these hype maybe concluded that more should be influence rather than be lured to the hype. To summed up, it’s best that we should divulge to the masses the better options by conveying the fact rather than the hype. In this manner, certain aspects of physical health and wellness will become the sole means of saving lives as well as saving the economy of developing nations. For health of the society is the true measurement of good governance.