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  • Wellness: Up the garden path | Esperanza - Hope To Cope
    of time such as digging large holes I still have more variety of motion than I do when I m inside and overall I feel more active she says It s not a CrossFit workout and won t provide much in the way of cardiovascular training but gardening tasks do call for some stretching strength and stamina For folks who are limited in how much exercise they can handle outdoor chores provide a gentle physical challenge that can boost fitness Raised beds and platform gardening allow people with reduced mobility or disabilities to participate as well Furthermore since gardening is a goal oriented activity people tend to stick with it for the future rewards of pretty flowers or fresh vegetables instead of getting bored with an exercise routine and quitting Mitchell Hewson is a horticulture therapist who uses an intentionally designed garden in Guelph Ontario to treat patients dealing with a range of issues He has seen dozens of people find relief from the purposive nature of gardening In addition to the physical benefits of gardening there are countless social and emotional benefits As a character builder gardening improves self esteem and restores confidence As a memory enhancer it stimulates memories of former gardens and old skills he says In Hewson s view there are even deeper reasons why gardening can be healing There is something magical and curative in the powers of nature he explains Flowers perpetuate themselves with their seeds repeating the cycle of life Nature is forgiving as one plant dies another can grow in its place The life cycle of plants provides us with hope of life renewed and a chance to begin again GO GREEN INDOORS You can get the benefits of gardening even if you don t have a plot outside If you want to go the edible route you can grow a healthy snack in a small plastic container Salad sprouts are the easiest food to cultivate All you need are some alfalfa seeds a jar a strainer and water Rinse the seeds in water and let them sit overnight By the next day they ll probably have germinated You can keep rinsing them daily until they are the right size for your salad In addition to the smells and fragrances of plants the garden is a full sensory experience but one that s never overpowering Another easy method to get started Set up just a few pots of herbs for a kitchen garden Buy the plants already sprouted and keep them in a spot where you will see them every day Having basil mint or oregano handy on your countertop will inspire your cooking and fill your kitchen with their subtle aroma A table by the window can host a small collection of potted plants Visit your local nursery or home improvement store or maybe even your supermarket to see what fits your fancy and your budget If light conditions aren t ideal for blooming varieties a web search for indoor plants

    Original URL path: http://www.hopetocope.com/wellness-up-the-garden-path/print/ (2016-02-14)
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  • Garden | Esperanza - Hope To Cope
    Emotional Numbness Fear Guilt Irritability Low Self Esteem Pessimism Physical Symptoms Sadness Sleep Problems Stress Substance Abuse Treatment Anxiety and Depression Recovery Treatment Diet Doctors Exercise Hospitalization Humor Medication Meditation Mindfulness Peer Support Pets Animals Psychotherapy Sleep Stress Management Suicide Symptoms of Depression Anxiety Weight Loss or Gain Talk Therapy Relationships Personal Relationships and Anxiety Depression Caregivers Children Dating Family Forgiveness Friends Marriage Parenting School Education Spouse Partners Stigma Hope Celebrities Hope Essays Hope Harmony Spirituality Inspiration Motivation Religion Faith Spirituality Blog Forum Log In Forum Home Topics Discussions Members Community Blog Forum Associations Write to Us SoundOFF Magazine Current Issue Archived Issues Customer Service Print Digital Subscriptions Renewal Subscriptions Gift Subscriptions Buy Past Issues Frequently Asked Questions Digital Subscriber Access Subscribe Home garden Wellness Up the garden path By Jessica Kraft May 4 2015 4 00 am Growing things have the power to bust stress and boost your well being By Jessica Kraft It s that time of year when gardeners start Read more CURRENT ISSUE Recent Issues November 1 2015 2 07 pm Fall 2015 GLENNON DOYLE MELTON Truth warrior In her Momastery blog her popular speaking tours and her book Carry On Warrior Glennon Doyle Melton shows it s OK Read more August 1 2015 2 07 pm Summer 2015 LEE WOODRUFF STRESS TEST After a family crisis left Lee Woodruff with symptoms of depression and anxiety she found the courage to reach out for Read more May 5 2015 9 31 am Spring 2015 DEPRESSION WHAT BREED IS YOUR BLACK DOG The unwelcome pup looks different for everyone and your particular form of depression can make a difference in choosing Read more February 1 2015 2 12 pm Winter 2015 TAKE THIS TO THE BANK Stressing out about finances These strategies can help you take control

    Original URL path: http://www.hopetocope.com/tag/garden/ (2016-02-14)
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  • Gardening | Esperanza - Hope To Cope
    Emotional Numbness Fear Guilt Irritability Low Self Esteem Pessimism Physical Symptoms Sadness Sleep Problems Stress Substance Abuse Treatment Anxiety and Depression Recovery Treatment Diet Doctors Exercise Hospitalization Humor Medication Meditation Mindfulness Peer Support Pets Animals Psychotherapy Sleep Stress Management Suicide Symptoms of Depression Anxiety Weight Loss or Gain Talk Therapy Relationships Personal Relationships and Anxiety Depression Caregivers Children Dating Family Forgiveness Friends Marriage Parenting School Education Spouse Partners Stigma Hope Celebrities Hope Essays Hope Harmony Spirituality Inspiration Motivation Religion Faith Spirituality Blog Forum Log In Forum Home Topics Discussions Members Community Blog Forum Associations Write to Us SoundOFF Magazine Current Issue Archived Issues Customer Service Print Digital Subscriptions Renewal Subscriptions Gift Subscriptions Buy Past Issues Frequently Asked Questions Digital Subscriber Access Subscribe Home gardening Wellness Up the garden path By Jessica Kraft May 4 2015 4 00 am Growing things have the power to bust stress and boost your well being By Jessica Kraft It s that time of year when gardeners start Read more CURRENT ISSUE Recent Issues November 1 2015 2 07 pm Fall 2015 GLENNON DOYLE MELTON Truth warrior In her Momastery blog her popular speaking tours and her book Carry On Warrior Glennon Doyle Melton shows it s OK Read more August 1 2015 2 07 pm Summer 2015 LEE WOODRUFF STRESS TEST After a family crisis left Lee Woodruff with symptoms of depression and anxiety she found the courage to reach out for Read more May 5 2015 9 31 am Spring 2015 DEPRESSION WHAT BREED IS YOUR BLACK DOG The unwelcome pup looks different for everyone and your particular form of depression can make a difference in choosing Read more February 1 2015 2 12 pm Winter 2015 TAKE THIS TO THE BANK Stressing out about finances These strategies can help you take control

    Original URL path: http://www.hopetocope.com/tag/gardening/ (2016-02-14)
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  • Nature | Esperanza - Hope To Cope
    Depression Caregivers Children Dating Family Forgiveness Friends Marriage Parenting School Education Spouse Partners Stigma Hope Celebrities Hope Essays Hope Harmony Spirituality Inspiration Motivation Religion Faith Spirituality Blog Forum Log In Forum Home Topics Discussions Members Community Blog Forum Associations Write to Us SoundOFF Magazine Current Issue Archived Issues Customer Service Print Digital Subscriptions Renewal Subscriptions Gift Subscriptions Buy Past Issues Frequently Asked Questions Digital Subscriber Access Subscribe Home nature Wellness Up the garden path By Jessica Kraft May 4 2015 4 00 am Growing things have the power to bust stress and boost your well being By Jessica Kraft It s that time of year when gardeners start Read more Walking off depression and beating stress outdoors Nature group walks may improve mental health By esperanza September 14 2014 1 14 pm Large scale study says consistent walking in nature linked with significantly lower depression and perceived stress enhanced mental well being September 2014 ANN ARBOR Mich Read more Mariel Hemingway Coming into her own By esperanza August 5 2013 10 44 am The actress shares approaches for mind and body that helps her stay in balance Read more Nurtured by nature By Robin L Flanigan May 6 2011 3 15 pm Getting outdoors even if just for five minutes will lift your mood and calm your mind Read more CURRENT ISSUE Recent Issues November 1 2015 2 07 pm Fall 2015 GLENNON DOYLE MELTON Truth warrior In her Momastery blog her popular speaking tours and her book Carry On Warrior Glennon Doyle Melton shows it s OK Read more August 1 2015 2 07 pm Summer 2015 LEE WOODRUFF STRESS TEST After a family crisis left Lee Woodruff with symptoms of depression and anxiety she found the courage to reach out for Read more May 5 2015 9 31

    Original URL path: http://www.hopetocope.com/tag/nature/ (2016-02-14)
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  • Wellness | Esperanza - Hope To Cope
    ll bet you were still able Read more Wellness Up the garden path By Jessica Kraft May 4 2015 4 00 am Growing things have the power to bust stress and boost your well being By Jessica Kraft It s that time of year when gardeners start Read more What Is Wellness By Carol L Rickard February 4 2015 12 01 am Optimal Health this was my working definition of wellness for many years I liked it because it allowed me to include more people However Read more A Blueprint for Wellness Success in 2015 By Carol L Rickard January 15 2015 12 01 am Sometime back I shared part of my L I F E Wellness Blueprint please click Today I want to share the rest of it with you It has Read more Who s In Your Corner By Carol L Rickard August 21 2014 12 01 am Have you ever been around a group of people speaking in a language you couldn t understand didn t speak How d you feel I don t know Read more A Blueprint for Wellness By Carol L Rickard August 14 2014 12 01 am I have a secret weapon LifeTool I ve been teaching AND LIVING for 22 years It s The L I F E Wellness Blueprint I d like to share part of Read more Recovery Discovered Inside Out By Carol L Rickard July 24 2014 12 01 am I like to say my recovery started inside out Instead of being hospitalized due to the depression I started working in a psychiatric hospital as Read more I Will Fail in a Good Way By Paul Barr March 12 2014 12 00 am Read more Wellness Booster We Could All Use By Carol Kivler March 9 2014 12 00

    Original URL path: http://www.hopetocope.com/tag/wellness/ (2016-02-14)
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  • Jessica Kraft | Esperanza - Hope To Cope
    5 58 pm Prone to pessimism We have some creative ways to help you transform your negative thinking By Jessica C Kraft The common understanding of Read more Slow steady By Jessica Kraft November 3 2014 4 00 am Choosing to take yourself out of the fast lane has mental health benefits By Jessica C Kraft As I rushed to meet my Read more Exercise Myths By Jessica Kraft April 17 2014 3 24 pm Don t let exercise myths keep you on the couch focus on the facts By Jessica C Kraft Everyone gets health benefits from physical activity Read more Blog Posts and Articles by Jessica Kraft Finding happiness Reaching your peak By Jessica Kraft August 5 2015 8 47 am To multiply moments of pure well being figure out and follow your true passions By Jessica C Kraft Athletes talk about being in the Read more Wellness Up the garden path By Jessica Kraft May 4 2015 4 00 am Growing things have the power to bust stress and boost your well being By Jessica Kraft It s that time of year when gardeners start Read more Slow steady By Jessica Kraft November 3 2014 4 00 am Choosing to take yourself out of the fast lane has mental health benefits By Jessica C Kraft As I rushed to meet my Read more Power to the positive By Jessica Kraft April 17 2014 5 58 pm Prone to pessimism We have some creative ways to help you transform your negative thinking By Jessica C Kraft The common understanding of Read more Exercise Myths By Jessica Kraft April 17 2014 3 24 pm Don t let exercise myths keep you on the couch focus on the facts By Jessica C Kraft Everyone gets health benefits from physical activity

    Original URL path: http://www.hopetocope.com/author/jessica-c-kraft/ (2016-02-14)
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  • Symptoms | Esperanza - Hope To Cope - Part 2
    February 1 2015 9 53 am The former hockey goalie shares his story on confronting his depression and anxiety By Linda Childers There was a time when the face Read more Dena Higley A perfect mess By Stephanie Vozza February 1 2015 8 09 am When life didn t follow her script this helicopter mom learned to let go By Stephanie Vozza Dena Higley is used to making people Read more Reviewing 2014 Embracing 2015 By Carol Kivler December 29 2014 10 57 am What feels like the end is often the beginning Thea Thijssen As 2014 comes to an end take time to reflect on the good Read more A Final Goodbye By Carol Kivler December 22 2014 9 48 am Once you ve had a cat s affection you ll always have a heart connection Unknown This past week I brought my beloved cat Rascal to the Read more Naughty Nice and Nicotine By Scott Nychay December 15 2014 12 20 pm Movers and Takers Last time I mentioned a moving company guaranteed to make Santa s fecal list RECAP On November 3rd we hired and paid this Read more Self Kindness Starts and Ends with You By Carol Kivler December 15 2014 11 30 am Be kind Everyone you meet is fighting a hard battle John Watson When looking for a quote to begin my blog piece this Read more PREVIOUS 1 2 3 10 11 NEXT CURRENT ISSUE Recent Issues November 1 2015 2 07 pm Fall 2015 GLENNON DOYLE MELTON Truth warrior In her Momastery blog her popular speaking tours and her book Carry On Warrior Glennon Doyle Melton shows it s OK Read more August 1 2015 2 07 pm Summer 2015 LEE WOODRUFF STRESS TEST After a family crisis left Lee Woodruff with symptoms of depression and anxiety she found the courage to reach out for Read more May 5 2015 9 31 am Spring 2015 DEPRESSION WHAT BREED IS YOUR BLACK DOG The unwelcome pup looks different for everyone and your particular form of depression can make a difference in choosing Read more February 1 2015 2 12 pm Winter 2015 TAKE THIS TO THE BANK Stressing out about finances These strategies can help you take control of your wallet and your worries by Kelly James Enger Read more SoundOFF MOMS DEPRESSION What is it like to be a mom with depression What is hardest for you What helps you cope CLICK HERE TO ANSWER CURRENT RESEARCH Shake It Off Not So Easy for People with Depression New Brain Research Suggests 2 27 2015 Harsh winter brings some psychological benefits says UB researcher 2 24 2015 Study Linking Suicidal Behavior Psychotic Experiences May Yield Strategies to Help Prevent Suicide Attempts 2 24 2015 Suicide Risk Falls Substantially After Talk Therapy 11 20 2014 A New Test Measures Analytical Thinking Linked to Depression Fueling the Idea That Depression May Be a Form of Adaptation 11 19 2014 CONNECT esperanza s Hope Write a

    Original URL path: http://www.hopetocope.com/symptoms/page/2/ (2016-02-14)
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  • Shedding Light On S.A.D. | Esperanza - Hope To Cope
    reset circadian clocks and ease symptoms of fatigue lethargy and depression In a 2005 review of 20 rigorously designed studies researchers found that light therapy significantly improved symptoms of SAD as well as non seasonal depression Three factors determine how successful the treatment is BRIGHTNESS To work best the artificial light must be equivalent to early morning full daylight roughly 2 500 to 10 000 lux a measure of intensity Commercial light therapy boxes typically deliver 10 000 lux considered by many researchers in the field to be the ideal level DURATION Most people need about 30 minutes of exposure to 10 000 lux The lower the light intensity the longer the duration typically needs to be TIMING Most people benefit from early morning light exposure which resets the circadian clock earlier That may mean getting up earlier in the morning not an easy prescription during the winter Treatment usually involves sitting comfortably about 16 inches from a light box Many people find they can read or eat while doing light therapy WINTER RELIEF The benefits of light therapy typically show up rapidly so it s not necessary to begin treatment until the first symptoms occur It can be discontinued once the days lengthen in the spring As soon as Barb feels herself becoming vulnerable in November she begins using a light box every morning for two hours and continues the therapy until March I can just tell when I no longer need it she says Dyane L a journalist in Ben Lomond California uses light therapy all year I even brought my light box to the maternity ward when I had my first child she says I think it really helped prevent postpartum de pression I couldn t get along without it studies suggest that cognitive behavioral therapy which helps alter negative thoughts and behaviors can also chase away winter depression Although light therapy has very few side effects it s not recommended for people taking medications that make them sensitive to light or who have damaged retinas Those most likely to benefit are people whose symptoms are distinctly tied to seasonal light changes and who experience excessive sleepiness when days grow shorter Researchers are currently studying whether the use of melatonin may also help fight the symptoms of SAD although not enough evidence is in to make recommendations A handful of studies suggest that cognitive behavioral therapy which helps alter negative thoughts and behaviors can also chase away winter depression An alternative to light therapy some researchers say is a winter vacation in a sunny part of the world such as Hawaii or the Caribbean No studies have yet tested the effectiveness of such a prescription If scientists do organize one they ll have no trouble finding volunteers SIDEBAR LIGHT BOX TIPS Dozens of companies sell light boxes and other equipmentto treat seasonal affective disorder Unfortunately some of the devices haven t been tested and may not be effective According to the Center for Environmental Therapeutics founded by

    Original URL path: http://www.hopetocope.com/shedding-light-on-s-a-d-3/ (2016-02-14)
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