Tag Archives: Stress

Combat Stress with Sleep and DreamWater

Mother’s Day is creeping up on us this weekend, and as any mother can attest (and dads too) parenthood can be stressful.  Long nights nursing babies, endless errands and no time for yourself can all create and environment of stress, in turn causing even more lack of sleep.

April was Stress Awareness Month. Stress can have a strong affect on health, weight, mental function and emotions and there are several tactics that can help reduce stress, leading to a healthier, happier lifestyle.

Exercise: Exercise in almost any form can relieve stress and being active boosts feel-good endorphins and distracts from daily worries.

Power Down: Being constantly connected adds a new level of stress that people are learning to deal with on a daily basis. It is important to sometimes step away from digital devices and power down for some quiet "you" time

Sleep: Research proves a good night of sleep helps you cope with daily stress and anxiety and a lack of sleep can exacerbate stressful situations. Taking imageDream Water, the first natural sleep enhancer with zero calories, natural active ingredients and no preservatives, helps drinkers relax, fall asleep and stay asleep, to wake up rejuvenated and limit stress. (Available at Wal-Mart and Amazon.com/DreamWater, $2.99/bottle)

Eat Right: Junk food and refined sugars low in nutritional value and high in calories can lead to a lack of energy and feeling sluggish. A healthy diet, low in sugar, and alcohol, can help stay healthy and reduce stress.

Limit Caffeine Intake: Studies have proven caffeine, even if ingested in the morning, can effect the body that through the evening, amplifying stress throughout the day. Limiting the intake of food/beverages with high levels of caffeine (coffee, chocolate, energy drinks, etc.) can decrease stress.

The first night I tried NightTea Night DreamWater I doubted it would work, so I went upstairs to watch TV like I normally do, within 30 minutes I could barely keep my eyelids open and at night when the kids woke up to nurse (age 1.5 and 4 – I mention this because I would not try any supplement while nursing a newborn) I was able to fall right back asleep, sometimes not even waking.  I awoke the next morning an hourly early than normal feeling really refreshed.  The second night I tried DreamWater I was trying to sew some class projects and did not make it up to bed, after an hour I went upstairs to lay down and felt disoriented and nauseous – I think you really need to be ready to fall asleep and in the correct environment because the third time I tried DreamWater I was in bed, chugged the shot bottle and fell asleep within 15 minutes.

I should point out that I don’t take anything.  I rarely pop something for a migraine unless I have somewhere to be, so that may be why these were so effective for me.  I was no fan of the flavor. I hate stevia it is way too bitter and the whole thing tasted like sour green tea with cough syrup.  That being said, it did work.  I was worried I may become addicted to sleeping with this, but since trying DreamWater it seems I have been getting on a better sleep schedule.  I wake early which causes me to go to sleep earlier – provided I don’t eat too late (heartburn keeps me up) even with the TV on (that’s a bad crutch I know), my eyelids still start to get heavy at the same time each night.

I received samples of DreamWater for review, I was not compensated in any way and all opinions expressed are my own and given freely.

#Cope with #Holiday #Stress Tips @skyyogastudio .com

We all know by now that the holiday season can introduce significant stress–the family, the food, the finances–was well as (hopefully) relaxation, comfort and joy. To help people focus on the latter tips from Dr. Reiss. Dr. Reiss has been a practicing psychiatrist for 25 years, and is recognized internationally for his expertise in character and personality dynamics. Dr. Reiss says: "while difficulties may arise from multiple different sources, specific to the individual and particular family and relationship issues, perhaps the most significant way in which a person can prepare themselves to cope with holiday stress is by establishing a personal sense of comfortable and realistic expectations, responsibilities and boundaries."

        –Expectations: Through the Holidays we are called upon to "wear more hats" than perhaps at any other time of year. There is no one correct answer as to what compromises "should" be made during the Holidays. While internal conflict may not be totally avoidable, it is useful to think through your own expectations of yourself and the expectations of others that are likely to arise, and to establish a "plan of action" regarding how far you are willing to compromise and which battles are worth fighting.   By anticipating these conflicts you can avoid being blind-sided and then feeling pushed either into acquiescence or an aggressive stance that may engender additional stress, guilt and/or hostility.
        -Responsibilities:-  The Holiday Season brings on realistic additional responsibilities, simply related to increased interaction with friends and family; the kids being out of school, etc. Again, anticipation of the additional demands is key, especially determining what responsibilities you can reasonably accept, which you must prepare in advance to decline, reassign or delegate, and which you can accept but only with agreement to receive appropriate assistance from another person.
        –Boundaries:  Related to expectations and responsibilities, you must recognize that you will NOT please everyone – nor should you attempt to do so.   While mutual compromise and accommodation is preferable, that is not always possible.  Maintain awareness (and again, anticipation) that some friends, family members, etc. simply will not be satisfied or "comfortable" with your decisions – and it is their responsibility, not yours, for them to cope with their own discomfort and frustration.  Diplomacy is always helpful and within important relationships, working out an agreed-upon plan that is acceptable even if not perfect is optimal.  However, that does not imply taking responsibility for the feelings of others that are reactions to their personal expectations or philosophy which they actually have no right to impose upon you.   You will inevitably feel pressured to relieve other’s disappointment or hurt feelings, and where you can provide reasonable commiseration to a reasonable person, which is fine.  Checking yourself to be certain you have not acted in an objectively offensive manner is appropriate. However, if you let down your personal boundaries and take responsibility for the emotional reactions of others, you are guaranteeing yourself a stressful and unhappy Holiday.

Dr. David Reiss has been a practicing psychiatrist for 25 years, specializing in "front-line" adult and adolescent psychiatric care.  Recognized internationally for expertise in character and personality dynamics.  Performed more than 10,000 psychiatric evaluations; evaluated and treated patients from diverse social and cultural backgrounds, from every occupational field.  Numerous invited lectures and publications in academic journals and newsletters on understanding the significance of character and personality traits in regards to business organizations, personal development, medical and mental health treatment, socio-political systems, and sports / entertainment industries.

#Prevent #Diabetes Tips from Dr.Ross Walker @skyyogastudio .com

Ways to Prevent Factors in Diabetes from Dr. Ross Walker

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Lose Weight: Even modest weight loss of between 5 to 10 pounds can have a profound effect on reducing blood pressure and other symptoms found in diabetes. If you find yourself a little overweight, take action now and start a healthy diet. Watching what you eat will get you on the right track and prevent common factors of Type 2 Diabetes.

Physical Exercise: Even without any weight loss, regular physical exercise (at least 2 to 3 hours per week) can have almost the same effect as a blood pressure pill in dropping your blood pressure. Take some time after work, or even during your lunch break, to hit the gym or take a walk around the neighborhood.

Salt Restriction: Even if restricting your salt intake doesn’t drop your blood pressure, it will certainly assist in maintaining a health blood pressure level throughout the rest of your life. It will also make whatever medications you are taking more effective and should be considered a vital part of managing most cases of hypertension.

Help Yourself: The only way to get healthy is to help yourself – take proper precautions when it comes to your health and do everything you can to live a healthy lifestyle. One way to keep your body healthy is through making sure you get your daily dose of vitamins and nutrients. One supplement that is proven to be helpful in heart and cholesterol health is BergaMet. This all-natural supplement has been proven to support metabolic functions, support a healthy cardiovascular system, maintain healthy cholesterol and glucose levels, and even help support weight management.

Alcohol Restrictions: Although drinking can be enjoyable, having two small glasses of red wine on a daily basis is more than enough. There is no doubt that once you regularly go over the level your blood pressure and weight will elevate in a significant majority of cases. If you’re serious about being healthy, any excess alcohol should never be condoned. The total daily dose suggested is 1 glass of preferably red wine a night.

Stress Management: Stress is a normal part of life, but too much stress can lead to both emotional and physical problems including heart disease, high blood pressure, chest pains and more. Many people find themselves filled with too many demands and too little time – effective time management skills including asking for help, setting priorities, pacing yourself, and taking time for yourself will help reduce your stress level.

About Dr. Ross Walker

Dr. Ross Walker is an eminent practicing cardiologist with a particular emphasis on preventative cardiology and cardiac imaging. Considered one of the world’s best keynote speakers and life coaches, he is the author of seven books (all of which have been best sellers) including “5 Stages of Health”; “Why Aren’t We Told?”; “It’s Your Body – Ask the Right Questions!” and “Highway to Health.” Dr. Walker is a Fellow of the Royal Australian College of Physicians, a Member of the Cardiac Society of Australia and New Zealand, and a Fellow of the Cardiac Society of Australia and New Zealand.

#HappyHabits #Motivation #Inspiration #Health Info @skyyogastudio .com

Happy Habits by Dr. L: A Tip a Day to Kick Your Habit Away. Elizabeth Lombardo, PhD, MS, PT is a clinical psychologist and physical therapist who helps people have less stress and more happiness, regardless what is going on in life. Working with individuals around the globe, she is a highly sought-after consultant, media personnel and professional speaker.

Sunday, Day 1: Relax and Reflect

On this day, identify what is GOOD about your habit and then figure out ways to get those benefits without the habit. For example; if smoking, eating unhealthy, or drinking excessively helps you relax, learn and apply other ways to relax without returning to your crutch.

Monday, Day 2: Plan Your Week

Write out the reasons WHY you want to kick this habit.

· psychological benefits

· physical benefits

· social benefits (how it will help your relationships)

· work benefits

· spiritual benefits

Tuesday, Day 3: Emotion Comes into Play

Read over the list you made daily on why you want to kick the habit of yours. Moreover, do it with EMOTION.

Wednesday, Day 4: View Your Failures as something good!

Past attempts are not failure but rather data.  Look at what happened in the past when you tried to break the habit and were not successful. 

· What were the ingredients that lead you to a slip up?

· How can you take steps to prevent them in the future?

Thursday, Day 5: Simply Forgive Yourself

Stop the all-or-nothing thinking: if you do mess up, it does not mean,
“I will never be able to quit.”  Purely forgive yourself, figure out what
went wrong and move on.

Friday, Day 6: Weekend Temptation Cloud Rolls In

Set short-term and long-term goals with rewards for each. The weekend is the best time to start as you are bound to give in to temptation and become weak. You are strong and deserve rewards always.

Saturday, Day 7: The Day Your Relapse May Return

Your body is your temple. If your walls begin to shake, address your stress. Increased stress makes relapse much more likely.

· Consider trying something you have never done before on this day

· Yoga

· Read a New Book

· Cycling

· Cooking

Dr. L has been quoted by some of today’s top media outlets including CNN, Newsweek, MSNBC, National Public Radio, Glamour, Redbook, Elle, Self, Woman’s Day and Real Simple magazine.

Her writings can be found in peer-review journals as well as print for the public.  She co-wrote a leading book for psychologists on using the best practices for their patients.  Dr. Lombardo’s upcoming book, “A Happy You: Your Ultimate Prescription for Happiness,” teaches the necessary skills to lead a happier life, regardless what is going on. Please visit her website at www.ahappyyou.com

#Whip #Stress with #Licorice @skyyogastudio .com

Whip Your Stress with Licorice

Licorice Root Boasts a Number of Health Benefits

The benefits to using herbs are not a trade secret, but licorice root may be one of the most underappreciated herbs out there. Medical director and integrative medicine expert, Dr. Melinda Ring explains the various health benefits that can be achieved with using licorice root responsibly. “There are numerous benefits that can be gained through taking herbs like licorice root. I strongly advise consulting with a licensed professional before you take supplements, but through proper care and direction, licorice root can be extremely helpful in dealing with stress management, digestion and many other ailments,” notes Dr. Ring. Some of the health benefits include:

Stress Management: The compound Glycyrrhizin which is found in licorice root prevents the breakdown of common stress hormone cortisol.

Digestion: It can reduce irritation and inflammation. It has also been known to aid in healing ulcers, therefore aiding with various digestive issues.

Boost Immunity: Licorice root boats antioxidants and is a great herb to use in strengthening the immune system. Glycyrrhizinic acid which is found in licorice root prevents or stops the growth of some bacteria, so it’s a great thing to use to avoid viruses and things of that nature.

“The deglycerized form of licorice root is not only effective but it is safe to use long term,” adds Ring. Dr. Melinda Ring.

Melinda Ring, MD, serves as the Medical Director of Northwestern Integrative Medicine. She is board-certified in internal and integrative medicine, the innovative practice of combining conventional Western medicine with safe, evidence-based complementary and alternative medicine therapies to improve the health of her patients. She is a Clinical Assistant Professor in the Department of Medicine at Northwestern University Feinberg School of Medicine. Her expertise is reflected in her contribution to textbooks, lectures and research articles in the field of Women’s Health and Integrative Medicine. Her first book, Natural Approaches to Menopause, was published in 2012 by Rodale Books.  Dr. Ring strives for a balanced life of work, family and play with her husband, two energetic sons and their funny canine companions.

National Children’s #MentalHealth Week #Yoga #Teacher Resources @skyyogastudio .com

For National Children’s Mental Health Awareness Week

Shanti Generation and Move with Me Action Adventures Launch

Nationwide Campaign to Bring Yoga to Schools FREE

“Free Yoga Resources for Classrooms Project”

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LOS ANGELES, CA (May 7, 2012) – The first full week of May has been declared National Children’s Mental Health Awareness Week by the National Federation of Families for Children’s Mental Health.

The purpose of the week is to increase public awareness about the triumphs and challenges in children’s mental health and to emphasize the importance of family and youth involvement in the children’s mental health movement. Shanti Generation® and Move with Me ® Action Adventures, supported by Yoga-Recess ™, have launched a “Buy 1, Give 1“ program, similar to the TOMS™ shoe model, to bring yoga programs into public schools, FREE.

“Children with a wide range of mental health issues can benefit from the social-emotional learning (SEL) skills that basic yoga practice teaches including self-awareness and self regulation. We use simple techniques of conscious breathing, mindful awareness, stretching and centering postures to give children tangible tools for reducing stress,” says Abby Wills, a Southern California yoga instructor, who holds an MA in Education and has fifteen years of hands-on experience working in schools. She is the founder of Shanti Generation ™, a “youthcentric” yoga program created to help tweens and teens (ages 8 – 16) develop confidence and strength while cultivating inner peace and mindfulness, SHANTI GENERATION: YOGA SKILLS FOR YOUTH PEACEMAKERS.

The “Free Yoga Resources for Classrooms Project” was envisioned as a way to bring easy-to-use yoga curricula to educators from Pre-K – 12, at no charge. The project encourages public school teachers to register to receive a free DVD (plus educational license) of either SHANTI GENERATION: YOGA SKILLS FOR YOUTH PEACEMAKERS (middle and high schools) or MOVE WITH ME ACTION ADVENTURES (for pre-school and early elementary grades) and then solicits the yoga community to Buy 1 (or more copies of the DVD) in order to Give 1 to a school. “With ongoing budget cuts, most teachers can’t afford to purchase the educational license required to use these program in schools.” says Leah Kalish, MA, former Program Director of Yoga Ed. and founder of Move with Me ™ Action Adventures DVDs, which are designed to involve the whole child (ages 3 – 7), in social-emotional learning through yoga stories and pretend play.

Over the last 2 years, Yoga Recess ™ collected ten thousand requests from teachers wanting a FREE copy of the SHANTI GENERATION or MOVE WITH ME; however the cost involved in fulfilling those requests is prohibitive. “Now we just need the yoga community to step up,” says Wills. “Yoga has helped children with ADHD, Autism and chronic disease to stay physically healthy and mentally focused. It’s also an incredible antidote to the bullying epidemic that is confronting our children. “

“Our goal,” says Kalish, “is to have at least 600 units of both SHANTI and MOVE WITH ME purchased and delivered to teachers by the end of the 2012. Yoga practices give kids and teachers the tools and techniques they desperately need to manage stress, develop emotional intelligence and learn healthy self-regulation. This is our way to support the next generation in becoming well-balanced adults.”

DETAILS:

ABOUT SHANTI GENERATION & ABBY WILLS:

Shanti Generation ™ is a movement to empower youth with peacemaking skills to build a world that respects and celebrates difference on the way to discovering unity. We produce educational media experiences that bring ancient and modern practices to youth in relevant, innovative formats. Every step of our process is informed by youth input. Our programs are designed to reduce stress, increase resiliency and nurture mind/body health. www.shantigeneration.com

SHANTI GENERATION: YOGA SKILLS FOR YOUTH PEACEMAKERS, the first DVD in a series, merges yoga exercises and mindfulness techniques for youth ages 9 to 16. Developed by renowned youth yoga expert, Abby Wills, MA, and created in collaboration with teens, the program integrates a series of movements, breathing techniques and mindful practices that facilitate inner calm, positive attitude and a strong, healthy body. Exercises are demonstrated by Abby’s teenage students and set to positive grooves created by 311 bassist, Aaron Wills (aka P-Nut). Additional details can be found here.

Program details for Middle and High School program: http://www.shantigeneration.com/buy-1-give-1

Teacher Registration: http://www.shantigeneration.com/teacher-registration

ABOUT MOVE WITH ME™ ACTION ADVENTURES:

Move with Me ™ Action Adventures DVDs are designed to involve the whole child (ages 3 – 7) in social-emotional learning through stories and pretend play. In the process of acting out a narrative through movement, children have the fun of “being” everything in the story – the lion, the rocket, the tree – while also building focus, stamina and coordination, improving early literacy and learning social-emotional skills, which are imbedded into the action and called Adventure Skills. These simple exercises, with cool names such as Monkey Wisdom and Ocean Breath, empower kids to calm, center and redirect themselves when upset, angry, frustrated, sad, scared or over-whelmed.

Program details for Grade School yoga: http://move-with-me.com/buy-1-give-1/buy-1-give-1-program

Teacher Registration: http://move-with-me.com/buy-1-give-1/buy-1-give-1-program

ABOUT CINEMA LIBRE STUDIO: Cinema Libre Studio is a leader in the distribution of issue oriented films and media programs. Headquartered in Los Angeles, the Cinema Libre team has released over one hundred films including the Sundance Audience Award?Winning FUEL, THE END OF POVERTY, Oliver Stone’s SOUTH OF THE BORDER and Eva Longoria’s THE HARVEST/ LA COSECHA. The studio is developing John Perkins’ best?selling memoirs, CONFESSIONS OF AN ECONOMIC HIT MAN, into a major motion picture. For more information and updates, please visit: www.cinemalibrestudio.com | Updates | Facebook | Twitter |

#Meditation Month in May Learn to Meditate @skyyogastudio .com

May is National Meditation Month – a piece on meditation and health

Americans lead busy lives. We work hard, we take less time off than workers in many other countries and with our high tech devices and the 24-hour news cycle beckoning us to watch and listen, we experience a level of stimulation that previous generations could scarcely have imagined.

Add to this particular worries such as a faltering economy, unhealthy influences on our children, an unstable political world, and the care of aging parents, and it is easy to see why we are stressed.

And even if some of us can escape for a week to an isolated Caribbean island, we will likely carry a good deal of that “noise” along with us in our heads.

Sounds bleak. Fortunately, there is an effective method for quieting a busy brain, creating inner peace, and countering the effects of stress on our bodies and minds that anyone can do. That method is the practice of meditation. And since May is National Meditation Month, this is the perfect time to integrate the practice into your life.

Meditation has both physical and mental benefits that have been clearly documented by medical research. Lower blood pressure, better sleep, reductions in headache frequency and severity, decreased anxiety, improved digestion and an increase in a sense of general well-being, among other things, are all outcomes of a regular practice of mediation.

One of the best features of mediation is its efficiency. You will not need equipment or reading material. You will not be required to take out a monthly or annual membership. You will not have to travel anywhere. In fact, you will not have to leave the house. What else can promise such excellent benefits at no cost to you at all?

Meditation is essentially a process of being quiet and still. A common approach to it involves paying relaxed attention to something that you are doing every second of every day anyway – breathing. Here’s how to start:

Sit on a comfortable cushion or chair in a favored place in your home. Place your hands on your abdomen just below your rib cage. When you inhale, make sure that your abdomen expands against your hands. Do this again and again, and each time you exhale, let your whole body go limp like a rag doll. Over time, begin to slow the process down.

Abdominal breathing changes the balance of carbon dioxide and oxygen in the brain, which has everything to do with how relaxed you feel. Stress-related breathing fuels a condition of heightened brain and central nervous system readiness known as “fight or flight” that evolved as a defensive system for coping with danger by preparing the body to either do battle or beat a hasty retreat. Because the brain does not differentiate between real and imagined threat, it is as likely to respond with a call to action from a news report about something on the other side of the world as it is to a threat right outside the door. Meditation lowers brain reactivity.

Some advanced meditators are able to achieve what is referred to as an empty mind. Although that would be wonderful to experience, it really is not necessary for the new practitioner in order to reap the other benefits. In fact, many seasoned “sitters” frequently have unwanted thoughts coming to mind. These are best dealt with by gently returning attention to each breath as soon as you notice them.

Meditation is best learned by taking time each day to be quiet and still so that the breathing technique can be practiced in a deliberate way. Easy music can be part of the mix. And you do not have to invest a lot of time to benefit significantly. Ten or fifteen minutes is all you need to begin. No need for any other major changes at all.

Meditation is also a relative act, meaning that you can be “quieter and stiller” if being truly settled does not come easily. The main idea is just to slow things down. So, while some might sit in a comfortable chair in a favored room, others may do better strolling around the neighborhood or the park.

With practice, the quieter mental states set the tone for the rest of the day, promoting beneficial effects without our even being aware of it.

That is all there is to it. Can you think of an easier way to improve your life?

Mark C. Brown, Ph.D. is a psychologist and author of Live Like A Window, Work Like A Mirror: Enlightenment and the Practice of Eternity Consciousness. www.markcbrown.com / @markcbrownphd

Advocate Reveals 3 Reasons Why Caregivers Need to Give Themselves A Break

How Can Caregivers Relieve Their Stress?
Advocate Reveals 3 Reasons Why Caregivers
Need to Give Themselves A Break

Being trapped in a dead-end job with a lousy boss and low pay is still not as stressful as being a caregiver to a loved one.
That’s the opinion of one social worker who has nearly two decades of experience working with caregivers and their families. According to the National Alliance for Caregiving and AARP, more than 65 million Americans are caregivers to family members with a vast array of illnesses – including Alzheimer’s disease, advanced diabetes, Parkinson’s disease and many others – and the hardest thing for these people to do is to give themselves a break.
“When you have a bad job in a toxic workplace, you feel trapped, but you can always try to find another job,” said Sharon Brothers, a veteran social worker who is now executive vice president of Caregiver Village (www.caregivervillage.com), an omnibus Internet community and resource hub for caregivers that includes expert forum hosts and even an online caregiver game. “Caregivers, however, can’t just find another role. They are caring for a loved one, so the stress they live with is real and the boss they report to is themselves. They feel trapped by their love and obligation to their family members, which makes it exponentially more difficult for them to get a break, because they feel guilty whenever they try to take one.  In fact, studies show that being a family caregiver is one of the most stressful ‘occupations’ in the country today.”
What compounds the problem is that many caregivers also still have to work a regular job in order to make ends meet. Trying to balance a career and caregiver work simply compounds the stress.  Additionally, they cost businesses in the country more than $33 billion in lost productivity, according to an AARP study, which makes job security an additional source of stress.
“Most caregivers are adding this role on top of their work, their children, marriage and other commitments.  Just finding time for a break can seem impossible, given the increased demands on an already busy life,” she added. “That’s even more reason why they need to find some time, even if it’s just a few hours each week, to make time for themselves so they can decompress even just a little.”
Brothers’ reasons for this include:

  • Your Stress is Your Loved One’s Stress – While caregivers have to help family members with their illnesses, they don’t realize that stress is an illness, too. Moreover, when they are stressed out, they won’t be able to function at their peak, resulting in a reduced ability to provide care. A little down time will go a long way to keeping the household calm.  It may even allow the caregiver to continue to provide care for years longer into the future.
  • Guilt Creates Resentment – Feeling guilty about taking a little time each week to decompress will only build up a hidden resentment toward the one you are caring for. That resentment can become toxic, and can defeat the purpose of caring for that person in the first place, because neither you nor they will be happy.
  • You’ll enjoy caregiving so much more – Taking a break will give you a renewed sense of energy and purpose, helping you enjoy caregiving even more.  Your loved one will sense your increased enjoyment, too.  No one wants to be a burden; increasing your enjoyment in caregiving means your loved one will feel more valued and less of a burden to you.

About Sharon Brothers

Executive Vice President of Caregiver Village, Sharon Brothers, holds a Masters Degree in social work from the University of British Columbia. She built and managed some of the very first specialty care centers for people with Alzheimer’s and dementia in both Washington and California, and has more recently developed an e-learning company for caregiving professionals.  She works with family caregivers both in Caregiver Village and in her leadership of a family support group for her community hospital.