The great thing about breathing is that it’s discreet, can be done anywhere, and doesn’t require any equipment

Mindscape

Abby Delouya RMFT-CCC, CPTT

Toolbox: 4-7-8 Breathing Method

Breathing exercises can help reduce anxiety, regulate emotions, and bring an almost immediate sense of calm. And the great thing about breathing is that it’s discreet, can be done anywhere, and doesn’t require any equipment.

Whether you’re at work, in bed, or on the couch, etc., you can try this breathing technique anywhere. Here’s how to do it:

1. Inhale through your nose for four seconds.
2. Hold your breath for seven seconds.
3. Exhale through your mouth for eight seconds.
4. Do this for at least six cycles.
5. Take a break for a minute and breathe normally.
6. Repeat steps one through five at least three times.

Pretty quickly, you’ll notice a feeling of calm wash over you. This method is recognized for its health benefits, including improving heart rate variability and blood pressure.

How To: Cope with Crisis Fatigue

More than a month into the war, we’re still feeling deeply, and still in a state of crisis. Crisis fatigue is a type of emotional burnout that occurs when people experience a prolonged crisis, such as war, natural disasters, and acute prolonged illness Rachmana litzlan.

Over time, chronic stress can take a toll on both emotional and physical well-being. Signs of crisis fatigue include: physical exhaustion; almost constant low-level agitation or anxiety; mental detachment or apathy; lack of motivation; or physical symptoms such as achiness, headaches, digestive problems, or high blood pressure. If you are experiencing any of the above, consider the following suggestions:

Give yourself a break: Try to take breaks from the news or any social media you may have. Try to strike the balance between staying informed and being constantly exposed to stress. Establishing set “news times” may be one way of approaching this.

Care for yourself: As difficult as it may be, try to eat healthy foods, get at least the minimum amount of sleep, and exercise — even if it’s just a daily brisk walk around the block.

Stick to a schedule: When dealing with a lot of stress, maintaining a regular routine can help you feel better. In addition to promoting healthy habits, routines can help you feel more productive and focused.

Share your feelings and experiences: Whether it’s with a friend, family member, or professional, shared stress usually feels less overwhelming.

In the News: Revenge Bedtime Procrastination

Yep, it’s a real thing. I always knew I did it, I just never knew it had a label. Revenge bedtime procrastination (RBP) refers to a phenomenon in which people put off going to bed to engage in activities that they don’t have time for during the day. It’s a way of finding time for leisure and entertainment — at the expense of sleep. The “revenge” piece refers to a personal sense of gaining control or autonomy that a person may not have in the day.

There are various reasons that people may engage in revenge bedtime procrastination: People who work long daytime hours, or parents who can’t get a free minute to themselves until their kids are sleeping, might feel that the late nighttime hours are the only time they have alone to spend reading or doing other projects. Still, the impact of not getting enough sleep is real, and includes anxiety, depression, difficulty concentrating, weakened immunity, weight gain, memory issues, and increased risk of cardiac problems among others.

While RBP is tempting, we don’t have to give in. Prioritize sleep by reminding yourself of what happens when you feel more rested. Assess your schedule to identify the root of procrastination, start your nighttime routine earlier so that you have some extra time to wind down, turn off digital devices earlier, and engage in some relaxation habits like mindfulness, reading, or listening to music.

Don’t Forward!

Sarah Rivkah Kohn

Current events have naturally led to heightened anxiety, but we don’t have to helplessly accept that. We’re susceptible to outside influences, and in our fast-paced, unmonitored, everyone-is-a-newscaster society, we’re also seeing a lot of fearmongering frum fake news.

The trend of sending messages (that aren’t necessarily accurate) along the lines of, “Stop what you’re doing and daven right now because xyz is happening,” is needlessly raising anxiety levels.

Keep in mind that soldiers serving at the front cannot call home and say, “Daven for us now….” Their phones are confiscated for good reason. Additionally, some of these messages circulate for days or weeks or even years. I’ll never forget getting an urgent message to daven for a women in a coma… except she was a dear friend who had passed away two years prior.

What can we do?

1. Daven. Not because of a specific message, but daven whenever you can because Am Yisrael needs each one of us.
2. Don’t forward messages. Unless you have firsthand information (which you almost never do!) just don’t forward.
3. If you find yourself panicking, take a deep breath and remember that Hashem is in control. You can do your best, but panic is not what He wants. If that’s what your news exposure is causing, it’s probably best to stop.
4. Take a break from WhatsApp groups, social media, text groups, etc. You can get off entirely, or just mute them for an hour, or even a day.
5. If you run a neighborhood email or WhatsApp group consider making it news free or setting up some guidelines, (e.g., posting chesed opportunities and the like without many details). The abundance of messages without cheshbon creates hysteria that isn’t helpful to anyone.

Sarah Rivkah Kohn is the founder and director of Zisel's Links and Shlomie’s Club, an organization servicing children and  teens who lost a parent.

First Steps

Dr. Jennie Berkovich

I love walking into an exam room in the clinic and seeing a happy, chubby toddler waddling around. I can always spot new walkers by their unsteady and pigeon-toed gait. Parents will often ask any of this is a concern or needs orthopedic evaluation. The good news is that generally the answer is no.

Intoeing is a common condition where a child’s feet point inward when walking or standing. Most often observed between ages two and four, intoeing (or pigeon-toe, to use the vernacular) is usually a normal developmental variation, and treatment is rarely needed.

Three main causes contribute to intoeing: curved feet, inward twist of the shin bone, and thigh bone rotation. Patience is key, as most children naturally outgrow intoeing with time. Encourage regular physical activity and proper footwear, and if concerns persist, consult your pediatrician to ensure no further workup is needed.

Dr. Jennie Berkovich is a pediatrician at Midwest Refuah in Chicago and the Director of Education for JOWMA.

(Originally featured in Family First, Issue 869)