Knitting for Stress Relief with Lisa Diamond

The Book

For several years, I’ve taught people to use therapeutic knitting to reduce stress.  From community members to hospital employees and 3rd graders.  I’ve had the most wonderful experiences sharing this wonderfully meditative craft with people.

I first started knitting to have something to do with my hands while traveling or in the evenings as I’m not a big fan of TV.  I made tiny hats for premies in the  NICU at our local hospital as I wanted to give back but didn’t have time to go volunteer.  This was a perfect way to do something for others and keep my hands busy at the same time.  I wasn’t very good at it for a long time and it kept me frustrated because I just couldn’t seem to get it.  I took classes a few times a month and just kept at it.

What I found was that it was incredibly meditative.  Being a lover of science, I wanted to see if there were any studies validating what I became to believe was one of the world’s best kept stress relieving secrets.  To my delight, there were studies out there of people who’d had success using knitting to overcome chronic pain, addiction, weight loss, anxiety and depression.  I found a pretty big study done by a group of researchers in the UK that pulled it all together and showed that it indeed helps people.  The Benefits of Knitting is the result of an international study by Riley, Corkhill, & Morris (2013).

After seeing firsthand how knitting helps people through stressful life events, I’m committed to sharing these personal stories with others.  I’m looking to interview people who have used knitting to get through a difficult time in life.  It could be a divorce, grief, illness…any adversity that they felt knitting helped them cope. As knitters, we already know the health benefits of knitting and research is showing promise in this area.  I am writing a book about these heartfelt experiences to expand the research base on the benefits of knitting but also to help others with the hope that a simple, beautiful craft can be used in times of significant stress. I’m particularly interested in people who’ve used social knitting as a support network in addition to the art itself.

If knitting has helped you through a difficult time, contact me here or at TheHappinessKnittingProject@gmail.com

Grandson's Sweater

After nearly 5 years knitting, I'm getting much more confident and thankfully my grandson has taken a liking to sweaters.  So, this is my first attempt at a miniature sweater. He loves orange and with this self-striping yarn that has blue - well kinda looks like Bronco colors. 

As much as he loved the scarf I made him in October and wears it daily, I'm thinking he'll love this.  Back done, started on front and should be done in no time...oh I mean by Christmas.

Retreat a Resounding Success

Wonder Woman in the kitchen.  As usual, Donna's food was amazing.

Let the knitting begin...

The chapel was beautiful and so peaceful overlooking Pikes Peak.  A lovely place for introspection.

Walking the labyrinth.  A new experience for all of us.  Very meditative.

Sara finishes project #2. Dishcloth or washcloth? Could be either and a wonderful Christmas present.

Diane decides the planned headband would be better served as a "lovie" for her granddaughter. 

LaForet Retreat Center was nestled in the pines that smelled amazing. Weather was perfect for being outside (when we weren't knitting) and overall a wonderful relaxing time was had by all.

Thanks ladies for an incredible weekend, glad to spend it with your.

Weekend Retreat Starts TONIGHT!!!

The Happiness Knitting Project's first full weekend retreats starts tonight!!! Very excited and can't wait to spend a weekend with a group of wonderfully inspiring women who want to learn to use contemplative knitting as part of their mindfulness practice.  This, then can provide them the skills to carry over mindfulness in their everyday lives.  A profound experience and one I'm so grateful to be able to share.  What a gift.

We will enjoy wonderful, healthy meals (thanks Donna Baldwin), a little yoga, some journaling, hiking among the pines in beautiful Black Forest, CO and even a moving meditation as we walk a labyrinth.

As a very special treat, we will have movie night, complete with popcorn and of course wine, as we watch a very special movie that I've watched three times by the late Dr. Wayne Dyer.  The Shift was a profound film for me and cannot wait to watch it a 4th time and share it with these ladies.  A discussion will follow on it's potential impact in our lives and how we can make a difference in how we view the world.

For those of you who were unable to secure a spot for this event, stay tuned here or follow me on Facebook at https://www.facebook.com/thehappinessknittingproject/ or Twitter https://twitter.com/happinessknitfor future dates.

On a funny note, speaking of women's retreats.  Last evening I spent with my son and his friends having a wonderful time.  My phone kept alerting me of texts.  They finally asked who kept texting me and what they wanted.  When I told them, they laughed hysterically and were a little alarmed what this retreat was all about.  I share with you this clip from Fried Green Tomatoes about a women's retreat that involved mirrors, which I can assure you won't be part of our retreat but did give us all a good LOL!  http://www.metacafe.com/watch/an-Tpr6J2u47hnbJ/fried_green_tomatoes_1991_womens_strenth_class/

Perhaps, we'll have to watch it and discuss at the next retreat.   Stay tuned...

Contemplative Knitting

In honor of The Happiness Knitting Project's weekend retreat that starts tomorrow - some health benefits of therapeutic, or what I like to call contemplative, knitting.

Presented at the American Association of Nurse Practitioners Annual Conference

Yoga for Stress Reduction

As I lay in shavasana for my 4th time this week, I reflected on how much more relaxed and calm I felt despite all I had to do later that day.  I know, I know you're supposed to clear your mind and be "in the moment" but for me, THAT was the moment.  I was enjoying the calmness, reveling in it actually.  And for me, that, like always, is profound.

Yoga has been traced to antiquity perhaps beginning as early as the sixth century B.C.  Translated from the Sanskrit word, yoga means union-of body/mind/spirit.  It has been found to improve not only the perception of stress but its physiological impact on the autonomic nervous system, endocrine system, and the immune system.  All of which, over time, can lead to disease, illness, and potentially death.  In our extremely busy society, it is vital that we find healthy ways to reduce stress.  As a modality of complimentary alternative medicine, yoga has few side effects, is low-cost, and can be done most anywhere by anyone regardless of physical abilities or age.  It can lower healthcare utilization and hence cost.  Yoga also acts as a component of self-care wherein people can take a more active role in their own health and well-being instead of being an inactive participant with interventions given to them in the way of tests, medications, or therapies. 

I would recommend going to a yoga studio instead of taking a class at the local gym where often the focus is on the body only.  Getting back to the true meaning of yoga - union of body/mind/spirit.  To fully enjoy all of it's benefits, a yoga studio where that's all they offer, will provide a more in-depth approach.  Choices range from gentle, therapeutic, restorative to very high energy.  Start slow, advancing as you are able.  It was life changing for me and hopefully will be for you as well.  

Sweaters Completed...finally

Finally sewed them together and they're done. What a great feeling. The purple one is the most delicious Freia Handpaint I found in a darling shop in Bend, OR on vacay last year.  The blue one is a summer cotton done just in time to wear next year 😋. Oh well, such is the life of the knitter! It's a bit of a strain getting it over my fat head but often the story of my life. I chalk it up to a cranium full of a very large brain🤓

Knitting as Mindfulness Practice

Stress affects every cell in our body and is responsible for 60% of all illnesses from colds to cancer. Our current focus in the healthcare arena on healing illness is clearly not working.  We need a seismic shift to wellness, prevention, and an overall sense of well-being.  The statistics on how stress is affecting us is staggering.  According to the American Institute of Stress, 75% of all doctor visits are related to stress; stressed people have a 25% increase risk of heart attack and 50% increase risk of stroke.  

Untreated stress can progress to mental illness like anxiety and depression.  According to the World Health Organization, mental illnesses are the largest cause of disability in any developed nation.  Stress levels are at epic proportions.  

We continue to conduct research on new medications, surgical procedures, and invasive testing to cure when we should be focusing our efforts on what is causing the problem in the first place.  STRESS!  Providing people with tools for managing their stress is paramount in a healthy society.  Learning to illicit a relaxation response such as that achieved with knitting can counteract stress, according to Dr. Herbert Benson from The Mind/Body Medicine Institute as Massachusetts General Hospital.  The rhythmic and repetitive motions of knitting are thought to be calming by increasing serotonin levels in the brain. Inducing a meditative state by using both hands, crossing the midline of the body, is consistent with mindfulness.

That's what The Happiness Knitting Project is all about.  Teaching people to use knitting as  a mindfulness practice.  There is a growing body of research that knitting can be therapeutic.  Initially, it can be frustrating like learning anything new can be.  But once you get in the rhythm of it, feel the yarn fibers flowing through your fingers, even being mindful of the animal who's fleece you are using...are all mindful activities.  Go ahead, give it a try.  You'll be infinitely glad you did.  

To read some of the latest research, go to stitchlinks.com

Leadership

What are your thoughts on what makes a good leader?  Is it the same as a manager?  I think they're very different styles and philosophies.  To me, a leader is someone who shows by example those behaviors she wants others to emulate.  Walks the walk, so to speak.  A good leader encourages the accomplishments of others and makes sure they are acknowledged as THEIR accomplishments not an extension of her own.  A manager tells people the behaviors she expects them to exhibit, maybe exhibiting them herself, maybe not. The do as I say not as I do model.  An exceptional leader has well developed social intelligence.  Is able to meet people where they're at in a non-judgmental way.  She fully understands that everyone has a reason for behaving the way they do and it isn't because they woke up that morning deciding to make mistakes.  An empathic demeanor is the leader who takes the time to understand how each person learns, what makes them tick and how they can be mentored in the positive skills they have.  She does not focus on what's wrong, their qualities that need fixing.  A good leader works to her staff's strengths not their weaknesses.  Hmmm, these are qualities of a good spouse, parent, and friend as well.  Think about it.

Mindfulness Based Stress Reduction

MBSR (mindfulness based stress reduction).  Much of the research is based on mindful meditation, an "inner technology" that everyone possesses. The premise is that greater attention, awareness, and acceptance can facilitate more flexible, adaptive responses to stress.

The latest scientific research on mindfulness has demonstrated beneficial effects on several aspects of whole-person health, including the mind, the brain, the body, and behavior.Clinical trials and laboratory studies alike suggest that the mechanisms of mindfulness involve not only relaxation, but important shifts in cognition, emotion, biology, and behavior that may work synergistically to improve health. There is also emerging evidence that mindfulness training is associated with greater meaning and peace in one’s life(spirituality) as well as enhanced relationships with others. (Greeson, 2009, p. 17)

University of Massachusetts and UCLA have information on their mindful awareness centers on their websites. There are many formal training programs across the country to lead mindfulness based stress reduction groups. Many of us incorporate a lot of these strategies in our practices. However it was interesting to hear of the formal training and the evidenced - based practices.

Greeson, J. M. (2009). Mindfulness based research update: 2008. Complementary Health Practice Review 14 (1), 10-18.

Journey-Into-Wellness.com

Check out my new video

Using a Mandala for Meditation

A mandala is the perfect symbol to depict our constant ebb and flow of energy that is multidirectional; a circle with no beginning and no end.  It is a Sanskrit word meaning circle.  Often used in ancient religions like Hindu and Buddhism, mandalas are depicted by a square with 4 gates, each with a circular center point.  They are thought of as a spiritual method to assist in meditation and concentration.

One of the origins of mandalas is in the philosophy of alchemy.  Carl Jung, who used mandalas extensively, believed that alchemy was a spiritual path toward individuation.  This process of self-discovery is how a person becomes their true self.   In alchemy it represents the synthesis of the four elements (mind/body/spirit/emotion) which are always tending toward disintegration.  Carl Jung thought of alchemy as a spiritual path of individuation.  

Purpose of Mandala Use

A circular image compensates for the disorder and confusion of the mind through the construction of a central point to which everything is related.  This is an attempt at self-healing on the part of nature, an instinctive impulse.  Transformations are a part of every life journey.  By creating a mandala for our own self-care, we are able to support ourselves through the lifespan in a sacred and holistic way.  It is a unique and easy tool to improve/enhance our ability for stress management.  Using a mandala can support the importance of setting intention by having a tangible symbol for centering your thoughts.   When we think in terms of stress management, utilizing the mind/body/spirit/emotion components of holism, examples include:

1. Mind-examples:  journaling, meditation, lifelong learning, reading
2. Body-examples:  yoga, tai chi, massage, mindful eating
3. Spirit-examples:  meditation, practice gratitude, prayer, music, fulfilling life purpose
4. Emotion-examples:  time with loved ones, laughter, positive attitude

A mandala could be made using any type of media like paint, paper, or textiles.  For ideas to put in each of the 4 spheres, you could draw from the above examples that resonate with you or come up with ideas of your own.  Making it personal is the key to its usefulness.

The Pursuit of Happiness

I don’t much believe in the pursuit of happiness.  The reason is you never seem to get there, hence pursuit.  I think happiness is what you make it.  If you spend all your time waiting for people or things to make you happy, you’ll spend your life in pursuit.  However, if you take pleasure in the little things everyday like grinding your own wheat into flour to make homemade bread, that’s good for your soul.

I was once told that I sucked all the happiness out of the world leaving none for anyone else.  I wondered how this could be since my happiness was in my soul not somewhere outside of me in the world.  Your life is what you make of it and you can chose to be miserable and see misery in everything or you can choose to enjoy the little things each day that make your spirit soar.  I think in the end, it’s a life made up of the little things and your pure enjoyment of them that true happiness is found.

I didn’t come at this naturally.  I mean, like all Americans we memorized the basic tenants of our constitution of life, liberty, and the pursuit of happiness and we’ve spent over 200 years engaged in that pursuit only to find out it’s a figment of our imagination.  You cannot pursue your own self.   If you chose happiness then you’re happy that’s that.  There’s no pursuit.  No searching. No pot at the end of the rainbow where riches and thus happiness lies.  

Once you come to realize you - like Dorothy in the wizard of oz who had the power within her to get home all along - control all the happiness any human being could ever want, you can stop searching.  It’s a choice, as simple as that.  I’m not being pollyanish, I’m being a realist albeit an optimist.  Choose right now that from here on out you will be happy and you will be amazed how happiness will come to you like a magnet.  Just like those who choose to be miserable, attract misery.  It’s some strange universal law, the law of attraction.

I’m happy and will continue to enjoy grinding my own wheat, kneading my own bread, a bubble bath with candles, a homemade dinner on a weeknight.  The world be damned if I’m hated for it.  I say go find your own happiness, stop trying to take mine.

Eating real food in a processed food world

I’m amazed on a daily basis when I ask patients how much processed food is in their diet and they ask me "what's that?"  People truly don’t know what constitutes processed foods.  We’re inundated with artificial foods in every ad, on every grocery shelf, in most restaurants.  Preparing a home cooked meal has become something of an anomaly.  I say if you can’t identify the “food” as it’s source in nature, you can be sure it’s processed.  If it’s been made in a factory, it’s processed.  As a general rule, if it comes from a box, bag, can, freezer, or drive-thru, it’s processed.  

So what do I mean by “real” food?  Fresh fruit and veggies, whole grain breads/pastas, brown rice, meats, fish, dairy.  In the diet industry, we hear about reading labels.  But I say, eat foods that don’t even have labels.  Now THAT’S real food.  They don’t need a label because we already know what it is.  For those things like breads and dairy or pasta that has labels, the first item on grains should be the word “whole.”  Food manufacturers are allowed to say it’s “wheat” bread or is made from “whole grains” but unless the first word on the ingredient list is the word “whole” it often is while flour with brown food coloring.  Like “wheat” bread for instance, most all bread is made from wheat but once the outer part of the grain has been stripped away, it is no longer “whole” and is processed in your body very quickly, giving it a high glycemic index, which causes a rapid rise in blood sugar, contributing to diabetes development.

Another thought about labels, if there are words on there you cannot pronounce, you can be assured it is a processed food.  Below is a guide that can help you navigate your way through the grocery aisle.  Another thing to think about is how the store is laid out.  All the healthier, unprocessed foods are on the outer aisle and all the processed foods are on the interior aisles.  

1. Fresh fruit and veggies 
2. Portion control – nothing bigger than the palm of your hand (except salad)
3. No processed foods including:  anything from a box, bag, can, freezer, or a drive thru window
4. Eat only whole grains – read labels the first ingredient must say the word “whole”
5. Avoid saturated fats – red meat, butter, high fat dairy, sauces and dressings
6. Eat unsaturated fats – salmon, plant fats (olive oil, nuts, seeds, avocados)
7. Limit alcohol intake to one or less drinks/day
   

Intention

How do you set an intention?  It’s not like a wish for something but much more profound.  Setting an intention is a process of making a decision on what you want, believing with the utmost faith that it is possible, and setting goals to achieve it.  

At this time of year and over the next couple of months, people often come up with resolutions that the majority are never realized.  This is because you can’t just write down some goals, forget about them and then they appear as if a magic genie granted you three wishes.  Setting intention is much stronger, deeper than with a specific plan on exactly how you’re going to go about achieving it.  Intention is the end result so it’s good to begin with the end in mind.  Then back it up with what small steps every day are you going to do to work towards that end?  So if your intention is to lose weight, exactly how much weight?  What are you going to do each and every day that will enable that to happen?  And you can’t just say, “I’ll eat right and exercise more.”  Way too general.  That’s the difference between setting an intention and a resolution.  Write down exactly what it means to “eat right” every day; how many calories, how many servings of whole grains, fresh fruits and veggies, etc.  Write down how long you will exercise, where you will exercise, what activity you will do and at what time of day you will do it.  Going so far as to write down what days of the week as well.

That my friends is the specificity of intention.  When you put your intention down on paper with very specific ways that you will achieve it, you will be amazed at how much more successful you will be.  In addition, an intention is all about something you are very passionate about, not just lukewarm.  It isn’t what someone else wants you to do, or what you think you “should” do but something you’re deeply passionate about achieving.  

Thinking about your intention in the morning when you get up and again before you go to bed, keeps it in your consciousness at all times.  Looking at your intention in the written form with the specific path you’ve put down on achieving it during the course of your day will keep it on your mind as well.  

Wayne Dyer said "you don't attract what you want, but what you are." For instance, if you want prosperity, you have to be act prosperous. If you want deeper relationships, be a better friend, co-worker, spouse. If you want abundance, give to others.  In other words, give out to others that which you want for yourself.  

A new way at looking at goal setting, give it a try and watch the magic happen.  Do keep me posted on how it’s working for you.

Believe

C.S. Lewis said “we are what we believe we are.”  Never has this been more true.  If you believe you’re destined for great things, they you will achieve great things.   If you believe the world is a terrible place filled with terrible people and poor me, then that’s exactly what you will get.  Of course, you can’t sit around all day expecting greatness to just come knocking at your door, you must prepare for it.  Put hard work into your dream, go out and meet people who are doing similar things to what you want to do, ask them to mentor you.  Read all you can, attend seminars, whatever it takes to learn and surround yourself with your dream, believing all the while that it will happen.  What is it they say, luck is opportunity meeting preparedness.  True.  But I don’t believe in luck, synchronicity yes, but I don’t call that luck. 

We draw to us that what we put out into the world.  Just try being happy and upbeat around your co-workers, I promise you they will respond in kind.  Don’t let others bring you down.  You have a choice each and every day how you will face the world and what your attitude will be. 

When trying to discover your mission here, what is it that you think about when your mind wanders?  That’s were your true love/passion lies. 

Darling Owl Hat

I just had to share this adorable owl hat Trisha finished for her daughter.  Her first try at cables and it turned out splendidly!  Great job Trisha!!  :)

Sadly, the pom pom's didn't last long, little Hannah would prefer playing with them to wearing them.  LOL

PPRH Knit Wits 1st KAL

Our little hospital based group has been growing strong now for 6 months.  Everyone's advancing right along...well almost everyone :0) so we thought it would be fun to tackle a little more challenging project all together, hence the knit a-long (KAL).   So we started our first sock class today.  What fun teaching how to use double points!  Some lovely malabrigo and other assorted sock yarns.  It will be exciting watching how these evolve.  Something to definitely look forward to every Friday.  One of our members even came in while she's off work for an injury.  Now that's dedication.

Stay tuned to watch as the sox emerge.

Masters Program Concluded

A month of lessons went by fast.  Thanks Nikki Parsons for filling in while I was gone and Tricia Sichmeller for helping out also.  Phew!  Couldn't have done it without you ladies.  Thanks to Nana Annie for tirelessly working with the kids each week as well. 

I'm glad I volunteered, it was a good experience to watch the kids intently learn this (in my opinion) one of the best stress relievers of all time.  A couple of the girls talked about making things and selling them online - I love an industrious kid!!!  A few learned purling already too.  When you have a group of 25 eight and nine year olds, it's incredible how different they are socially from one another and how quickly they learn...or not.  All seem genuinely interested and a couple were excited to teach their mothers. 

When they arrived for class, they were nearly vibrating with exciting that this would be the day they'd get to take their yarn, needles and projects home so they could work on them and show their families.  Many wanted to continue learning, which is a good opportunity for a local class (hint hint Nikki). 

Overall, it was an experience for me, glad I did it but don't see it as my life's work.  I just don't have the patience for their exuberant amount of energy.  Yikes.  Bless all the elementary school teachers for they surely have a place reserved in heaven!:)