Help Reduce Anxiety Levels Central Michigan Unive

Help Reduce Anxiety Levels Central Michigan Unive

Help Reduce Anxiety Levels Central Michigan Unive

BEFORE POSTING YOUR LAST TWO FACTS AND REPLYING TO YOUR 4 PEERS, PLEASE DO THE FOLLOWING 3 ACTIVITIES AND SHARE YOUR EXPERIENCES AFTER COMPLETING THEM. 

1. Practice Brain Yoga  21X 

2.  Practice your favorite breathing technique. make sure to integrate the diaphragmatic breathing and Ocean breath:   4/4 or 4/6 or 4-7-8 or Alternate nostril breathing- REPEAT 8X

3.  Sit in a comfortable position, visualize being in your Secret/Sacred place while listening to the sound of the bell.

1.  HOW DID YOU FEEL AFTER PRACTICING THE SUPER BRAIN YOGA 21X?

2.  WHICH BREATHING TECHNIQUE DID YOU PRACTICE?  

3.  DID YOU ENJOY OR RESIST THE MEDITATION TECHNIQUE?  

  Peer 1
. HOW DID YOU FEEL AFTER PRACTICING THE SUPER BRAIN YOGA 21X?

I’ve been feeling sick all day with a lot of painful pressure in my stomach so while the super brain yoga helped me feel more focused, I could only do a few before it got too painful. The amount I did get done did provide some increased focus.

2. WHICH BREATHING TECHNIQUE DID YOU PRACTICE?

I did the 4/6 breathing technique. I have another midterm I need to get done and I’ve been feeling so stressed I was biting my lips and causing them to bleed. Taking a moment to relax and use the 4/6 breathing technique helped center myself. It managed to calm me down enough to be able to stop myself from hurting myself further.

3. DID YOU ENJOY OR RESIST THE MEDITATION TECHNIQUE?

I had a lot of resistance to the meditation. There was no voice helping to direct the meditation and so I kept opening my eyes to see if the video had ended in the pauses between the sounds of the bell. I did find the sound of the bell very therapeutic, and much more relaxing than the sharp and high pitch sound of the bird chirps from Tuesday’s meditation. Without someone guiding it, I have a hard time following a meditation. I also greatly disliked the high pitch bell at the very end, it scared me an dragged me away from my special place too suddenly.

Fact 3: Meditation must be used regularly for students to sit still and invest themselves into the meditation and let it affect their social and emotional skills positively.

Mindworks Team. (2020, November 02). A mindful education: Meditation & social-emotional learning case study. Retrieved February 28, 2021, from https://mindworks.org/blog/mindful-education/

Fact 4: Meditation can help improve cognitive skills and emotional coping skills in children.

Zenner, C., Herrnleben-Kurz, S., & Walach, H. (2014, May 29). Mindfulness-based interventions in schools-a systematic review and meta-analysis. Retrieved February 28, 2021, from https://www.frontiersin.org/articles/10.3389/fpsyg… 

Peer 2

  1. I felt very awake and energized after this exercise. Doing the Super Brain Yoga routine helped me wake up and gain better focus for the homework I have to do today. After each repetition, I could feel the exercise becoming more effective. I have a lot of tests coming up next week, so I am excited to implement this exercise in between classes and exams.
  2. I practiced the 4-7-8 breathing technique. Practicing my favorite breathing technique was very helpful and allowed me to relax after a chaotic day. Including the diaphragmatic breathing and Ocean breath helped maximize the effectiveness of the breathing technique as well. I will also implement this breathing technique into the 5-minute meditation session in hopes to achieve a greater level of relaxation.
  3. I really enjoyed this meditation technique. Performing the 5-minute meditation session was a nice way to calm down and take a break between classes and homework. Even though this meditation session was not done in class, it was still helpful and provided a quick way to relax. This type of meditation is perfect for days I have school because it is both short and effective.
  4. Last Two Facts and Citations Listed Below – Benefits of Art Therapy:

Fact 1 (Third Fact in Fast Facts Research Paper):

Art-based therapies can help reduce anxiety levels among college students.

Citation 1 (Third Citation in Fast Facts Research Paper):

Aaron, R. E., Rinehart, K. L., & Ceballos, N. A. (2011). Arts-based interventions to reduce anxiety levels among college students. Arts & Health, 3(01), 27-38.

Fact 2 (Fourth Fact in Fast Facts Research Paper):

Art therapy can help patients struggling with depression to express themselves in a more creative way.

Citation 2 (Fourth Citation in Fast Facts Research Paper):

Blomdahl, C., Gunnarsson, B. A., Guregård, S., Rusner, M., Wijk, H., & Björklund, A. (2016). Art therapy for patients with depression: expert opinions on its main aspects for clinical practice. Journal of Mental Health, 25(6), 527-535.

Peer 3

  1. I felt completely content and relaxed than I ever have with any other exercise after practicing the super brain yoga and it is definitely an exercise that I want to continue practicing.
  2. For this exercise, I decided to use the alternate nostril exercise because this is one the is a little bit outside of my comfort zone but I really enjoyed it.
  3. I really enjoyed the meditation technique with the bell and was honestly surprised that I found it more relaxing instead of distracting. I was able to go to my sacred place with no problem!

Benefits of Laughter

Fact 3:

Studies show that laughter can benefit heart health by lowering blood pressure.

Citation:

Sahakian, A., & Frishman, W. H. (2007). Humor and the Cardiovascular System. Alternative Therapies in Health & Medicine, 13(4), 56–58.

Fact 4:

Laughter can boost the immune system.

Citation:

Bennett, M. P., & Lengacher, C. (2009). Humor and Laughter May Influence Health IV. Humor and Immune Function. Evidence-Based Complementary & Alternative Medicine (ECAM), 6(2), 159–164. doi: 10.1093/ecam/nem149

Peer 4

. I enjoyed the super brain yoga. It felt good to step out of my routine and take time to take care of myself.

2. I did the 4-7-8 breathing technique. I played some nature noises which really helped me get into the mindset of relaxation.

3. I really enjoyed doing the meditation after the breathing exercise because it felt like just a long period of calm.

Fact #3

Research shows that plant-based diets give you more energy and make you feel less sluggish.

Hench, J. D. (2017). PLANT-Powered. Dance Spirit, 21(8), 50–52.

Fact #4

Research shows that eating more plant-based diets helps the environment because it reduces resources needed and gas emissions.

Lynch, H., Johnston, C., & Wharton, C. (2018). Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance. Nutrients, 10(12), 1841. https://doi.org/10.3390/nu10121841