Category: Stress Management

Try Golfing – Or Anything New – This Month

Published on by CarrieLeave a comment

August is National Golf Month and in honor of that, I thought I would share with you all a little bit about my own golf journey. Much to the surprise of many people who know me, I’ve recently gotten into golf. My husband has enjoyed playing for many years, but I had not played before. I starting walking the course with him as fun way to spend some time together and get in some physical activity. After walking along for a few rounds, I wanted to try it myself. So, I started going to the driving range to learn the skills I need to start playing. It’s been really enjoyable and a fun way to keep myself active, especially on a Saturday morning.

Like many other types of physical activity, there are mental and physical health benefits to playing golf. We’ll get to those in a little bit, but first, I want to talk about the growth that can come from trying new things. I think for many of us, life gets busy and we might not feel we have time to learn a completely new skill. I know for myself, there are times when I want to try something new but am worried that I won’t be good at it. But, this is where we can benefit from a change in perspective. Focusing on learning, growing, and small improvements over time can encourage us to think more about how many new things we are learning and how much we are improving. I’m by no means an expert golfer, but I can hit the ball further and straighter than when I first started, and I’m proud of that improvement!

Josh Sorenson (Carrie’s husband) on the course. Photo by Carrie Sorenson.

According to this NPR article, the process of learning a new skill and improving over time can be very important for brain health. When you challenge your brain to learn something difficult, you help strengthen the connections your brain needs. So even if it isn’t golf, challenging yourself to try a new (and difficult) activity could be great for your brain in the long run! My husband recently decided to learn to play ice hockey, and although it has been difficult to learn, he has a great time playing on a local recreational team and improving his skills. For me, learning golf has been challenging, but also a great way to relieve stress and get outside. Whatever your interest may be, stepping outside your comfort zone and learning a new skill is a great way to keep your brain healthy as you age.

Even if golf isn’t a new skill for you, there are still benefits to hitting the golf course. Walking the course, carrying bags, and hitting the ball are all forms of physical activity. If you walk an 18-hole course, that is usually five or more miles of walking (depending on the size of the course). Even folks who use a cart when they play end up walking a good amount over the course of a game. Additionally, the time spent playing is that much more time we are spending outside. In a previous post I explained many of the physical and mental health benefits of being outdoors, so check that out if you want more information about why time outside can be so beneficial. But in general, adding any physical activity and time spent outside is beneficial for our physical and emotional health. So, there are some great potential health benefits of getting into golf.

So, for National Golf Month, consider heading to your local golf course or driving range to try (or continue) playing golf!

Public Service Loan Forgiveness: Temporary Waiver and an Oct. 31 Deadline

Published on by DorothyLeave a comment

As the “Breathing Room” name implies, this blog is intended to offer you a break from life’s deadlines, stressors, and workloads, and give you a chance to take a breath, focus on yourself, and enjoy.  But, if you….

  1. Have federal student loans
  2. Are employed by any type of government or nonprofit organization
  3. Want to qualify for loan forgiveness under the Public Service Loan Forgiveness (PSLF) program, and
  4. Want to make sure you receive maximum credit for your participation,

don’t take a break quite yet.  Now is the time act before the October 31, dare we say it, deadline.

The Public Service Loan Forgiveness Program (PSLF), was created to increase the applicant pool for government and nonprofit jobs. PSLF is a federal program designed to provide an incentive to attract job seekers to employment in much needed, but often lower paying, service work. A component of the 2007 bipartisan College Cost Reduction and Access Act, PSLF promised to forgive the outstanding federal student loan debt for qualifying workers once they have made 120 monthly payments. However, the program was created without a clear, long term plan for implementation. With legislative and executive branch turnover, problems arose.

Public Service Loan Forgiveness had strict qualification requirements (which you can read about here,) and required specific action steps (which you can read about here,) to maintain that qualification.  However, once eligibility began in 2017, many individuals had their PSLF application rejected because of missed requirements, poor guidance, and misunderstandings. Many fixes were implemented over the ensuing years.

PSLF Waiver. In late 2021, the US Department of Education announced a short term PSLF Limited Waiver. As the name implies, the Waiver, which is set to expire on October 31, 2022, waives many of the original qualifying requirements. For a limited time, payments made under the wrong loan type, payments made late, and payments made prior to a new consolidation all count.  Additionally, educators who receive teacher loan forgiveness can count their qualifying time towards PSLF, and active-duty service members can count months of deferral or forbearance toward their 120 qualifying payments.

What, specifically, has changed for the Temporary Waiver until October 31? Here are a few of the major items:

Consolidated loans. Previously, consolidating student loans restarted the 120 payment count. Under the Waiver, payments made prior to the new consolidation loans now count.

Loan type. Under normal PSLF requirements, only payments for Direct Loans counted. Through the Waiver, borrowers receive credit for payments made on FFEL or Perkins loans as well. But, they MUST be consolidated into a direct loan before the October 31 deadline.

Teacher Loan Forgiveness. Teachers have their own loan forgiveness plan which provides limited dollar forgiveness after five years. Normally, outstanding loan balances would then also be eligible for PSLF after another 120 months. The Waiver allows those two time periods to run concurrently, and payments made during the teacher forgiveness window now count toward the 120 PSLF months.

Payment Plan. Payments made under graduated or extended payment plans are now accepted under the Temporary Waiver, but the loans must be consolidated into an income-driven payment plan prior to the October 31 deadline.  

Late and Partial Payments. Previously not counted toward the required 120, late and partial payments are now being retroactively added to the total needed to qualify. This should be done automatically, but borrowers should check. Similarly, certain periods of forbearance or deferment now count. This is a particular benefit to active duty military members.

This post is not a comprehensive list of changes under the Temporary Waiver. Check with your servicer, read through the government-provided information at StudentAid.Gov, complete the required forms and other actions by the October 31 deadline.

Then, breathe!

Dealing With Inflation!

Published on by JesseLeave a comment

How do we deal with inflation? The cost of goods has increased around 8% over the past year. The income for most has remained constant or only slightly higher during that time. If you are not careful, you will find yourself spending more than your income. Unfortunately, many people don’t notice as they use their credit card to make up the difference or don’t notice until they receive their credit card statement. I want to share a few simple strategies to offset some of the increase.

The price of gas is one of those areas with the largest increase and therefore the first tip is to drive less. This is accomplished by planning your trips. We like the convenience of getting items when we want them. Consolidating trips can reduce the amount of gas used as well as the wear and tear on your car.

Have you ever used coupons? Maybe now is the time to start. Using coupons can reduce cost and in some cases provide you with free items. Look around coupons are out there. A simple search on the internet can provide you with a list of sources. You also get them in the mail or newspaper.

Use your merchandise cards. The gas station I use has a merchandise card. I scan the card and instantly get 3 cents off my gasoline. It also provides me with a free doughnut and coffee on occasion. Many grocery stores offer them as well.

If you are purchasing large items like a refrigerator or even a car, think about delaying those items for a few months. When it is time to purchase, compare prices. The recommendation is to compare prices at three different locations. You would be surprised how stores mark up prices on certain items to reduce prices on others. Their goal is to get you in the store. Your goal is to save money!

Think about a household audit. You don’t realize how many items you have drawing power that you are not using. Unplug it! What about those lights? Turn them off when you leave the room. Now your thermostat, adjust it a little higher in the summer and a little lower in the winter. Remember, little things add up.

I also need to emphasize the importance of a spending plan. You need to know where your money is going. Analyzing your spending plan will inform you of the habits you developed like buying coffee every morning. It may not seem like much, but every trip costs you $2-$10. 

These strategies may seem simple, but little things add up. Be savvy and save!

What Is Therapy?

Published on by brspecialguestLeave a comment

Have you ever found yourself struggling to complete tasks on the farm, coping with grief/loss/illness, managing anxiety around unpredictable weather events, or even maintaining relationships with family members? You may, at times, have tried managing these struggles
by yourself, and that can be extremely exhausting. If you feel like you need a boost in your overall well-being and mental health, then psychotherapy may be a great option for you. Psychotherapy, also known as talk therapy, is a method of helping people with mental illness and emotional challenges (psychiatry.org, 2022). With some time, psychotherapy can help people eliminate or control troubling thoughts/feelings/behaviors so that they can function better and manage the stressors that life brings.

Research shows that about 75% of people who enter psychotherapy see benefits and an increase in their overall well-being and mental health (apa.org, 2022). Going to therapy can be a huge leap and involves a lot of courage, but the benefits are so worth it.

While most therapy can come in the forms of individual sessions, couple and family therapy is also an option. If you are having relationship difficulties with your partner, experiencing stress when trying to parent your children, or just want an overall healthier family, these options may be the best for you. In couple and family therapy, you may be in the room with your partner and the therapist, or even your family and the therapist. Your therapeutic journey can be unique to
you has the potential to be curated towards your needs.

What to expect from therapy?

Prior to entering the therapy space, you will most likely complete an intake which oftentimes involves demographic information as well as questions around your mental health. Once you complete an intake, you will set up your first appointment. After gaining the courage to enter the therapy space for your first session, the work begins. In the first session, the therapist will get to know you, and you will get to know your therapist. You will have the opportunity to share your life story, as well as the current challenges you are faced with in your life. If things are not working in the therapy space, or if you are not comfortable talking about certain topics, feel free to let your therapist know. They are there to help you and want you to be as comfortable as possible.

Steps to set up your first appointment

  1. Go to https://go.umd.edu/farmtherapy to complete an intake for 6 free therapy
    sessions. This intake is a google form that asks you for demographic questions, as well
    as questions about your mental health. Make sure to list on the end some dates and
    times you are available to talk with someone on our team to set up your first
    appointment. All of your information on the intake will remain confidential and will
    be deleted once you are paired with a therapist. If you have any questions regarding
    your intake, feel free to email mdfrsan@umd.edu.
  2. Once you have completed the intake, one of our team members will contact you on a
    date and time you had listed, and verify the information listed on your intake.
    Depending on your session preference (virtual or in-person), our team will pair you
    with a therapy clinic closest to you.
  3. Once you are paired with a therapy clinic, our team will reach out to them, and with
    your consent, will give them your information so they can contact you.
  4. Once in contact with the therapy clinic, they will assist you in setting up your first
    appointment, and the appointment will most likely happen on a weekly basis. After
    the 6 free sessions are up, you may continue sessions but at a price set by the provider
    and your insurance if you are insured. The provider will assist you in this process so
    therapy will not become a financial burden.

This blog submitted by Nick Warnick, FCS intern.

Mental Fitness for Incoming Freshmen

Published on by brspecialguestLeave a comment

As high school seniors are making their way across the graduation stage, their minds are turning to thoughts of leaving for college in the fall. Making the transition from living at home to living on campus can be exciting but also overwhelming.

During this shift, it is important for students to check in with themselves and regulate their mental health. Being away from home can lead to additional stress and strain on students because living on campus often means taking on more responsibilities. Freshmen must learn how to coordinate their schedules to attend class, study, show up to social events, and bear the responsibility of caring for themselves.

Since we all struggle with this balance, here are some resources and tips for improving and maintaining good mental health.

One of the most important resources available to students on campus is the counseling center. Students can visit the counseling center for mental health care including individual counseling, group counseling, couples counseling, career counseling, drop in hours, and referral services. The counseling center or the disability support center can also provide accessibility and disability services in order to accommodate students in their classes. It is important for students to keep in mind that professional mental health experts are available on campus because a busy semester could mean that students may not have time to seek these resources outside of campus.

Listed below are some mindful tips for taking care of your mental health during the semester.

  • Staying active. Physical exercise is a key component of good mental health. Taking time to go to the gym or going for a walk can be a good way to improve your mental health.
  • Reaching out. Maintaining regular social engagement whether it be with family or friends can be extremely beneficial to your mental health. Isolating during stressful times can lead to even more stress, so it is important to stay connected to your loved ones throughout the semester.
  • Eating and sleeping. Many college students skip meals and avoid sleep in order to get their work done, but a consistent diet and enough sleep is essential to maintaining good mental health. Eating and sleeping keeps our brains and bodies functioning as well as possible.
  • Meditation. During the rush of classes and assignments, meditation can be a simple practice to keep your thoughts focused and your mind at ease. A few minutes of meditation and quiet time on a daily basis can reduce stress and improve mental performance.
  • Seeking resources. Even when you’re trying your best to keep up with yourself and school, it can still be tough to deal with certain issues. Knowing what resources are available to you and seeking them out during times of crisis can help you solve a problem much easier.

This blog written by Mumtahina Tabassum, FCS senior intern, class of ’22

Small Business Owners and Mental Health

Published on by brspecialguestLeave a comment

As an agricultural small business owner, I struggle with being on top of my business and employee needs. My family and I own the 7-acre Turkey Point Vineyard and the Tasting Room/Gift Shop retail space in the local town of North East, Maryland. So on top of being a county agent, a working mother and wife, I also own a small farm and I operate a retail business off the farm. My immediate family is a farming family, where all of us have employment off the farm, and my two employees are older retired females that have their own individual needs.

Turkey Point Vineyards

Running a farm, you experience many variables over time due to changes in regulations, weather, technology, and product demand. With the present economic pressures of labor shortages, supply shortages, wage increases, and price hikes, life on the farm has gotten even harder. Everyone experiences stress, but when stress overwhelms you, it can make you physically ill. 

Farm and farm family stress is more accurately a form of distress, which is brought on by pressures experienced by members of the farming population, farming systems, and farming as a business.  Extraordinary stresses experienced by farming families can threaten the future of their farm. In addition, as a small business owner, research has proven that small business owners have reported experiencing common symptoms of poor mental health at least a few times a year on average, and the COVID-19 crisis appears to have exacerbated the problem.

How does one navigate these stressors?

How individuals, families and businesses handle stress demands and changes, will determine the outcome and the impact in the near future.  In some cases, many will change their business, its product or processes, or even their family functioning. No matter what change occurs on the farm or in the business, the concept of resilience is the ability to recover from, or adjust to, change with its accompanying stress.

I once heard the saying that life is 10% what happens to you and 90% what you do about it! When stress gets to be too much for me, I remember this saying and I try to live by this motto. The motto helps to keep me sane.

For more information on farm stress and how the University of Maryland Extension is working to assist farm families in managing mental health, check out our Farm Stress Management page.

This blog contributed by special guest blogger Doris Behnke, principle agent associate in Cecil County.

Celebrate Senior Health and Fitness Day Today!

Published on by CarrieLeave a comment

If you read Breathing Room regularly, you know that I often write posts about physical activity. I’ve written about my dad and I exercising together, the mental health benefits of exercise, and tips for exercising outside. Since May 25th is Senior Health and Fitness day, I thought this would be a good time to talk about physical activity for seniors in particular. Regardless of age, exercise is important for good health, but for seniors, there are some specific things that can make it even more important (although occasionally more challenging too, but we’ll get to that).

So, why is it so important that we continue to be physically active as we age? Many of them are the same benefits we have mentioned before, but they become so much more important as we get older. To read about many of the benefits, check out this article from the National Council on Aging: https://www.ncoa.org/article/the-life-changing-benefits-of-exercise-after-60

But, let’s also mention a few important benefits now. First, exercise helps keep bones strong. Since bone density decreases more as we age, keeping bones strong can help prevent serious injuries from trips or falls. Second, exercise can help prevent illnesses that are common for older people like cancer, diabetes, and hypertension. And if people already have these conditions, exercising can help manage symptoms. Finally, exercise might help improve immunity, which helps keep seniors healthy.

It is also important to keep in mind that seniors might have more health factors they need to consider when beginning to exercise. The best thing to do is talk to your doctor before getting started. Your doctor, or some other healthcare professional familiar with your health situation, can help you determine if you need to avoid (or focus on) and particular type of exercise. For example, many seniors experience joint pain from arthritis or some other condition that can require them to avoid certain movements.

Changes in balance and muscle density can also make seniors feel unsure about exercise. Having a place to sit nearby, good shoes, or some other support can help improve confidence. So, make sure you have what you need to feel comfortable being active! Remember, any increase in physical activity can help improve health so whether it is swimming, walking, biking, gardening, or some other movement, every little bit helps.

If you are a senior who is looking to get moving, check out some resources for seniors in your area. Your local center for aging, senior center, or even AARP might have information about exercise programs that are specifically designed for seniors. You can also check out this link for some online resources: https://www.nia.nih.gov/health/how-older-adults-can-get-started-exercise

 If you are someone who knows a senior, reach out to them and see if there is a way you can help them be more active. Having support from a friend or family member can help make it easier to get moving. Physical activity is important and although there can be more to consider when becoming active as a senior, the benefits make it worth the effort!

Breaking the Stigma Around Mental Health

Published on by brspecialguestLeave a comment

Stress impacts many of us to varying degrees. Sometimes we are equipped to handle the stress, but sometimes the stress is persistent and it begins to impact our lives including our physical health. Our culture leads us to believe that we should be able to pull ourselves up by the bootstraps and resolve our issues entirely on our own. However, this overreliance on ourselves can lead to not receiving the help we need to feel better.

The Stigma Around Mental Health

Have you ever thought these things? Seeking therapy will mean that you are crazy, weak, dependent, or inadequate because you cannot resolve your own problems.

Going along with this narrative can be dangerous — it can prevent someone from seeking help and improving their wellbeing. In other words, stigma can lead to avoidable delays in receiving treatment. Worrying about not being able to resolve the problems can lead to more stress. People can judge themselves and feel ashamed for no reason.

Continuous stress can lead to physical problems such as high blood pressure, headaches, insomnia, a weakened immune system, and many other issues. When stress mounts and is left unattended, it can lead to problem behavior such as drinking, family tension, and even suicide. The stigma surrounding mental health and its treatment is a hazard and needs to be challenged. Check out this fact sheet for strategies to overcome internalized stigma.

Seeking Professional Help

There are various forms of professional help that you can seek such as individual talk therapy. You can choose the one that works best for you. Therapy can help you and your family manage conflict, stress, communication challenges and other difficulties. When you meet with a professional, you can expect to share your story, set goals that are meaningful to you, become aware of your strengths, understand underlying challenges, and learn skills to overcome challenges and break unhelpful habits.

Individual therapy includes meetings between an adult and a therapist. Family therapy includes meetings with a spouse, parents, children or other family members involved in the adult’s life. Group therapy includes meetings involving a group of adults with similar diagnoses and one or two therapists. Rehabilitation programs help people regain skills and confidence to live and work more successfully in their communities.

Free Therapy Opportunity

If you work in the agricultural industry or one of your immediate family members works in agriculture, you can reach out to us for six free therapy sessions! The sessions can be in person or virtual. We will help you set up your appointment, connect with the provider and access your session. Complete the intake form at go.umd.edu/farmtherapy and we will reach out to you.

This blog written by special guest blogger Alla Tafaghodi, graduate Family & Consumer Sciences intern.