Creating Comfort in Crisis:
7 Ways Comfort K9s Relieve Stress
Creating Comfort in Crisis:
7 Ways Comfort K9s Relieve Stress
Below are the pages from our eBook, as well as our forward for each of the 7 tips. Enjoy!
Pg 2. Introduction
Pg 2. Introduction
October 21st, 2020
We are very excited to launch our "Wellness Wednesday" eBook series. Every week Paws for Responders will share a page from our newest release "Creating Comfort in Crisis: 7 Ways a Comfort K9 Relieves Stress".
These actionable steps will not only give you a glimpse of the positive impact our Comfort K9s have on their emergency responder teams, but also will detail activities you can easily add to your daily routines to alleviate some of your own chronic stress symptoms.
Pg 3. Physical Activity
Pg 3. Physical Activity
October 28th, 2020
We all experience stress throughout the day. Sometimes it's physical stress, sometimes mental, and sometimes emotional. Unfortunately, all stress needs to be processed physically through the body, regardless of how it originated. This means that we need to actively work on completing the stress cycle in order to actually feel better afterwards.
In the eBook "Creating Comfort in Crisis: 7 Ways a Comfort K9 Relieves Stress", we will cover how these dogs can help their handlers, and anyone else they work with, relieve their physical symptoms of stress.
Each week, for "Wellness Wednesday", we will post a new page from the eBook. Check out the info in the images below.
Pg 4. Deep, Slow Breathing
Pg 4. Deep, Slow Breathing
November 4th, 2020
Are you feeling a little stressed today? The election stress, plus COVID stress, plus work stress, plus general daily stress, all piled on top of the chronic, ongoing stress that is tied to the traumatic experiences emergency responders regularly endure, is A LOT to process. Thankfully, you don't have to solve all the problems or have all the answers in order the relieve some of your anxious feelings.
There have been numerous studies done on the power of breathing exercises. Yes, something as simple as breathing can actually make you feel better! Which is great, because world peace is not something that we will accomplish this afternoon. According to the Frontiers in Human Neuroscience, "The main effects of slow breathing techniques cover autonomic and central nervous systems activities as well as the psychological status...the abovementioned changes are increased comfort, relaxation, pleasantness, vigor and alertness, and reduced symptoms of arousal, anxiety, depression, anger, and confusion." (How Breath-Control Can Change Your Life...)
Check out the images below of the "Deep, Slow Breathing" section from our eBook "Creating Comfort in Crisis: 7 Ways a Comfort K9 Relieves Stress". Spend a few minutes taking deep, slow breaths (less than 10 breaths per minute according to the previously cited study). Begin feeling your heart rate slow, your muscles relax, and your mind become clearer and more focused. Then have a successful, productive rest of your day.We all experience stress throughout the day. Sometimes it's physical stress, sometimes mental, and sometimes emotional.
Unfortunately, all stress needs to be processed physically through the body, regardless of how it originated. This means that we need to actively work on completing the stress cycle in order to actually feel better afterwards.
In the eBook "Creating Comfort in Crisis: 7 Ways a Comfort K9 Relieves Stress", we will cover how these dogs can help their handlers, and anyone else they work with, relieve their physical symptoms of stress.
Each week, for "Wellness Wednesday", we will post a new page from the eBook. Check out the info in the images below.
Pg 5. Positive Social Interaction
Pg 5. Positive Social Interaction
November 11th, 2020
Spreading Pawsitivity
Whether you are working from a desk, working from the road, or working from home, you can easily have a positive impact on the people you work with. These days, we are hyper aware of contagions and spreading disease. We are distancing from each other, which limits our social interactions. We wear masks, which limits our facial expressions. However, even from 6 feet away, with that mask on, smiling is still contagious, small acts of kindness create a ripple effect, connecting one person to the next, and simple engagement with others through a head nod or a wave, can completely change someone's day for the better.
Have you heard of smiling with your eyes? This may sound a little ridiculous, but it totally works while wearing face coverings! The action of a genuine smile makes not only the smiler feel better, but also the recipient of said smile. When you pass by someone, be conscious of your facial muscles (especially while wearing a mask); start by relaxing your face, make eye contact with the person, and then smile - until the corners of your mouth feel like they are touching your cheek bones! The facial muscles will constrict across your entire face, and thus others can see you "smiling with your eyes". Increase the spread of joy, positivity, and happiness. Send today's tip to co-workers, friends, and family. A little truly goes a long way.
A special note, since this Wellness Wednesday falls on Veteran's Day in the US, make an extra effort to reach out to the veterans in your life today. Again, just a simple "hello" or a wave can be plenty to have a positive effect. If you are a veteran, "Hello! Here's a virtual wave and smile 🖐😁 Thank you for your service and I hope you are able to find joy in the little things today". If you need an extra reason to smile, send me an email and I will happily send you cute pictures of puppies! Puppies make the world a better, happier, more enjoyable place!
As always, enjoy the images below for more info from our eBook, Creating Comfort in Crisis: 7 Ways a Comfort K9 Relieves Stress.
Pg 6. Laughter
Pg 6. Laughter
November 18th, 2020
Laughter Changes Everything
Think of a time that you laughed, like really laughed: laughed until you cried, laughed until you couldn't breathe, laughed until your muscles hurt. Reminisce about that experience for a moment. Did that brighten your mood? Did that bring a smile to your face? You may have heard that laughter is the best medicine, but even reflecting back on a time when you laughed can create a positive emotional response in your system.
If you haven't had a raw, unapologetic laughing fit in awhile. That's understandable. There are so many stressors in our lives that pull our attention away from being present and thoroughly enjoying the moment. These stressful experiences accumulate in our system and the body needs opportunities throughout the day to physically process the side effects created by chronic stress. We can't flip a light switch and make our lives immediately less stressful, but we can turn on a good comedy show, listen to a funny podcast, have a conversation with a humorous friend, and enjoy the company of a goofy puppy.
By allowing yourself to laugh, you begin to change the chemistry in your body (for the better!) and feel a social connection. You will relieve tension in your neck, shoulders, back, and jaw muscles. You will experience an uplift in your emotional state. Most importantly, you will complete your stress cycle.
Emergency responders are significantly more likely to suffer from PTSD, substance and alcohol abuse, depression, anxiety, and insomnia. They are also more likely to become abusive and commit suicide, all due to the job-related stress and trauma they regularly endure. It is crucial that actions are taken to help with the emotional wellness of emergency responders. We know laughter helps. Finding moments to indulge in a good laugh is a simple step that can change your life.
Check out the images below from our eBook, Creating Comfort in Crisis: 7 Ways a Comfort K9 Relieves Stress. Learn more about the benefits of completing the stress cycle and how these little things (like laughing) can make a huge difference.
Pg 7. Affection
Pg 7. Affection
November 25th, 2020
For Our Health
In a pandemic, we are constantly surrounded by public health messages: "wash your hands", "wear a mask", "maintain social distance", "keep gatherings small". This is crucially important for the physical health of you and the people around you. This Wellness Wednesday message is going out the day before Thanksgiving, and so many people are having to abandon family traditions to reduce the risk of compromising the health of their loved ones.
However, the emotional health of you, your loved ones, and your community is also vital for our survival. In June of 2020, the CDC published a study stating that "Overall, 40.9% of 5,470 respondents who completed surveys during June reported an adverse mental or behavioral health condition, including those who reported symptoms of anxiety disorder or depressive disorder (30.9%), those with TSRD symptoms related to COVID-19 (26.3%), those who reported having started or increased substance use to cope with stress or emotions related to COVID-19 (13.3%), and those who reported having seriously considered suicide in the preceding 30 days (10.7%)."
Affection is an easy, attainable way to boost emotional wellness. Everyone needs someone to be affectionate with - whether that's a friend, family member, or significant other. Due to the pandemic, you may just have one, or possibly a few in your "pod", but the quantity of people you surround yourself with is not as important for emotional wellness as the quality of the interactions you have with them. When consensual, sustained, intimate, physical contact with another person releases oxytocin and creates feelings of safety and security, acceptance and belongingness, trust and a shared bond. For a dose of emotional medicine, try actions like holding hands or linking arms on a walk, a long kiss with a partner, or a 20 second hug. This holiday season you may not be able to be with everyone you had hoped, but at least make a point to show affection to the ones you are with. It will make a difference.
We must focus on physical health during this crisis, but we cannot neglect emotional health in the process. Check out the images below from our eBook, Creating Comfort in Crisis: 7 Ways a Comfort K9 Relieves Stress for simple, small acts that will change (and probably save) your life, and the lives of those around you.
Pg 8. Big Ol' Cry
Pg 8. Big Ol' Cry
December 2nd, 2020
A Big Ol' Cry Will Improve Your Day
Ugh, but it sucks! Most of us do not like crying. It hurts; it's exhausting; it's vulnerable; it's criticized; it's uncomfortable. It's also important, healthy, normal, cathartic, and necessary. In fact, there are various forms of cry-therapy offered all over the world. This is not because the patients of these services are "weak", it's because they have tapped into the science behind how emotional tears physically impact the body's stress systems.
Many adults have been practicing their ability to hold back tears for years. Even after experiencing trauma, grief, and sadness, people are concerned that crying will be met with judgement. However, if the emotional stress from these types of events is not processed through the body, then the physical symptoms of chronic stress begin to build. Most of these symptoms are life threatening! Allowing yourself to have a good cry on occasion can literally save your life! #worthit
Check out the images below from our eBook, Creating Comfort in Crisis: 7 Ways a Comfort K9 Relieves Stress to learn about how our puppies can provide the emotional support that is so greatly needed in this industry.
Pg 9. Creative Expression
Pg 9. Creative Expression
December 9th, 2020
The Magic Pill For Wellness! Ok, it's not magic - It's Science!
Do you label yourself as a creative person? If you do, awesome! Go create something today and reap the benefits! If you do not, or if you feel like you aren't as creative as you used to be, today's Wellness Wednesday topic is for YOU.
First of all, you don't have to be a talented artist or even an aspiring musician to exercise your creativity. Spending a couple minutes doodling (even rudimentary, scribbly stick figures), coloring, singing, whistling, dancing, photographing, writing, conversing, questioning, organizing, and/or playing, can activate your creative side. Really, anything that involves problem solving, open-mindedness, and imagination can fall into the creative category. Our favorite is playtime with a puppy!
According to an article in Forbes, creative behavior increases happiness, reduces dementia, improves mental health, boosts your immune system, AND makes you smarter. That's not even the most amazing part! What is truly exciting, is that the more you practice creative behavior (no matter how small), the more creative you become! Practice makes perfect, right? People who are creative are more successful in the workplace, more charismatic in conversation, and even more attractive.
Creative behavior is like the magic pill for wellness. Find ways to be creative today and instantly feel, see, and experience the benefits in your life. For more ideas about adding creativity into your routine, check out the images below from our eBook, Creating Comfort in Crisis: 7 Ways a Comfort K9 Relieves Stress.
Pg 10. As A Result
Pg 10. As A Result
December 16th, 2020
What's Stopping You From Being Well?
To reflect on last week's topic, there is no "magic pill" for wellness, but there are many scientifically proven strategies to help you enhance your emotional health. The quote in the image below from our eBook, Creating Comfort in Crisis: 7 Ways a Comfort K9 Relieves Stress, sums up the process for achieving wellness beautifully. Thanks for reading through our eBook and stay tuned for more Paws for Responders tips and tricks, dedicated to helping emergency responders.
When you are ready to take action for the emotional wellness of yourself, your agency, and your community, contact us to add a Comfort K9 to your responder team. We have discussed 7 ways the Comfort K9s have positive impacts, but this eBook has barely scratched the surface of a well-trained, well-raised therapy dog's potential within an agency. Check out the info below about our available Comfort K9 puppy and get started in our catered Facility Programs.
