Breathing Techniques From Our GEM Curriculum
7-11 Breathing
Get in an upright seated position with your back straight, feet flat on the floor and roll
your shoulders back, making sure you can breathe easily.
This activity is called 7-11 Breathing.
INHALE through the nose for a count of 7
EXHALE through the mouth for a count of 11!
(11 seconds is a long-time! Remember to breath slow and calmly)
INHALE count of 7
EXHALE count of 11
Repeat 3x!
This breathing technique allows us to slow our heart rate, and gain control of a racing mind.
Self-Reported Vaping Numbers Rising
Did you know that self-reported vaping has doubled in numbers of 11th grade individuals since 2014?
Walk With Ease
Say Yes to Your Health!
Taking part in the Walk With Ease (WWE) evidence-based fitness program
helps reduce your pain and improve your overall health. Created by the
experts at the Arthritis Foundation, this introductory level program provides
techniques to begin and maintain a successful walking program. Program
topics will include exercising safely and comfortably, improving flexibility
and building strength and reducing pain.
The 6-week program is available in two formats:
Weekly email series, or
45-minute, live weekly group educational sessions via Zoom,
Wednesdays, 9 a.m.
Both Formats Include:
Walk With Ease Participant Guidebook (available in English or Spanish)
Weekly support, resources and videos via email and/or phone
Self-guided walking sessions (a minimum of three days per week for at
least 10-40 minutes per day is recommended)
Certificate of completion (post-program survey must be completed to
receive a certificate)
Adults of any age and physical fitness level* can participate!
*If you can be on your feet for 10 minutes without increased pain, you can
have success with Walk With Ease.
PROGRAM INFORMATION
FALL: Sept. 27 – Nov. 1, 2023
Offered via Zoom or Email
FALL REGISTRATION
DEADLINE: Sept. 15
WINTER: Nov. 6 – Dec. 11, 2023
Offered via Email only
WINTER REGISTRATION
DEADLINE: Oct. 27
Cost: $20
For financial scholarship information,
contact mears@udel.edu
For more information and registration
contact Nancy Mears, mears@udel.edu
or 302-856-7303.
WALK+ROLL
Mental Health First Aid Training
A FREE training- In Person
August 29, 2023
9 am-3:30 pm
Location: Sussex County Cooperative Extension office, Carvel Center, 16483 County Seat Hwy, Georgetown, DE 19947
The program is funded by the Rural Opioid Technical Assistance grant. Please make sure you can attend before you register as registration is limited and tied to funding.
Most of us would know how to help if we saw someone having a heart attack- we’d start CPR or call 9-1-1. But too few of us would know how to respond if we saw someone having a panic attack or showing signs of alcoholism. Just as CPR helps you assist an individual having a heart attack, Mental Health First Aid helps you assist someone experiencing a mental health or substance use challenge or crisis. It takes the fear and hesitation out of starting conversations about mental health or substance use by improving understanding and providing an action plan that teaches people to safely and responsibly identify and address a potential issue.
Lunch will be provided.
Questions? Please contact Kim Silva at ksilva@udel.edu
Sign-up Here: Register
4-H Cooperative Extension’s GEM (Get Experience in Mindfulness) Train the Trainer
This is a TRAIN THE TRAINER event. Participants of this event will be trained on how to personally use and teach the Get Experience in Mindfulness curriculum. The first 15 guests will receive the training and materials at no cost! Extension Educators will contact trainers a few months after the event to learn about their implementation of the program. Participants may be youth ages 14 through adult.
When: Thursday August 17, 2023
8:45 Registration
9:00 AM start- 2:00 PM
Where: The Bryan Allen Stevenson School of Excellence
20346 Ennis St, Georgetown, DE 19947
Further details about the day will be provided closer to the training.
ABOUT THE GEM PROGRAM:
Get Experience in Mindfulness (GEM) is an interactive group-based stress management program through University of Delaware Cooperative Extension for ages 10 and up. This program focuses on stress management taught through practical and interactive mindfulness-based activities to facilitate experiential learning. GEM teaches participants of the program what mindfulness is and how to integrate it into daily life, strength and flexibility poses, breathing techniques and other relaxation skills. GEM consists of five one-hour long lessons:
- Goal Setting & Intentions
- Awareness & Attention
- Self-care Through Stress-Reduction & Relaxation
- Communication & Relationships
- Gratitude & Acceptance
For more information please visit our website: https://www.udel.edu/canr/cooperative-extension/nutrition-wellness/gem/
GEM: Get Experiences in Mindfulness Series
GEM: Get Experiences in Mindfulness Series
Learn about mindfulness in this 5-part series with the University of Delaware Cooperative Extension – Sussex.
The program focuses on stress management taught through practical and interactive mindfulness-based activities to facilitate experiential learning. Participants of the program will learn what mindfulness is and how to integrate it into daily life, strength and flexibility poses, breathing techniques and other relaxation skills. Registration is limited & required. Patrons should be able to attend all 5 sessions if possible.
Parts:
- Goal Setting & Intentions (Sept. 22)
- Awareness & Attention (Sept. 29)
- Self-care Through Stress-Reduction & Relaxation (Oct. 6)
- Communication & Relationships (Oct. 13)
- Gratitude & Acceptance (Oct. 20)
For More Information: Delaware Libraries
Health and Wellness Ambassador Update:
8 Health & Wellness Ambassadors have been working hard in partnership with over 20 EFNEP and Healthy Habits summer nutrition camps to teach youth ages 8-12 all about healthy living, nutrition, and importance of physical activity.
Dover Youth Committee – August 2023 update:
June, July and August, the Dover Youth Committee (DYC) provided educational programming around nutrition and physical activity to youth enrolled in Capital Park summer camp.
Some activities were:
- making strawberry parfaits
- making “Ants on a Log” (celery topped with sunflower seed butter & raisins)
- leading discussions around healthy eating and access to healthy foods
Upcoming August Event:
- At Back2School backpack event hosted by several Dover churches, DYC will be adding stress balls and journals to the backpacks, emphasizing the importance of mental health during the school year, and distributing surveys and youth member applications.
For more information about Dover Youth Committee or to see how you can be involved, please visit www.udel.edu/0010715.
This month’s $100 Amazon Plogging Gift card goes to…
Way To Go!
DATES TO REMEMBER:
8/17: Get Experience in Mindfulness Train the Trainer: https://forms.gle/LmoyY4sZd12XzZh68
8/29: Sussex County Mental Health First Aid Training: https://docs.google.com/forms/d/e/1FAIpQLScFlueNwgVBJDoN4QhhUVYXitBWfpYG5tHbvij2xj92fT8X-Q/viewform?vc=0&c=0&w=1&flr=0
9/15: Last day to sign up for Fall Walk with Ease
9/22-10/20 (Fridays): Get Experience in Mindfulness, in Partnership with the South Coastal Library: https://delawarelibraries.libcal.com/event/10466449
10/27: last day to sign up for Winter Walk with Ease