Diane Kovanda Links

If you’ve ever heard the name Diane Kovanda and seem to recognize it but aren’t certain why, take a moment. Reflect.

Chances are you know Kovanda’s name not because you’ve met her personally, but because you’ve seen one of her wonderful DVD’s.

Kovanda is the creator and videographer of the Cape Cod-Reflections of Beauty and Yoga CapeCod dvds.

Last week Kovanda was honored by Cape Cod Community College as its Alumna of the Year during graduation ceremonies held at the Melody Tent. "Oh my goodness," she said of the honor. "I was just so floored! It’s a rite of passage."

When Diane Kovanda was a child she went by the name Jarmila, which means "Spring (woman of)." She lived with her parents in Communist-occupied Czechoslovakia, in Prague. "I lived in a city of stone, cement and castles," she said.

Unfortunately, it was a time of great political unrest in Czechoslovakia. Outspoken citizens were being jailed, or worse, for speaking out against Communism.

Because Kovanda’s mother was such a woman, her safety was compromised. With her young daughter in tow, Kovanda’s mother escaped on a night train and relocated to the United States, settling on Cape Cod. "My mother knew one person in the US and he just happened to be [here]," said Kovanda.

For many, Cape Cod is a retreat, a vacation place where they come to escape the stresses of the working world. To Kovanda, the Cape is a sanctuary. Because she had few opportunities as a child to be outdoors except when she visited her grandparents in the Czech countryside, Kovanda was immediately smitten with the Cape landscape. "Nature was very healing to us," she said. "Where I got my strength was out in the wild places."

Other than her mother, Kovanda’s one constant was nature. She delighted in the outdoors. When she took a photography course in high school she put her camera to work. "It was the first exciting thing I ever did in school," she said. "I became obsessed with getting the perfect picture of a flower."

Perhaps because of her childhood struggles, Kovanda felt deeply for children in similar situations. While living on Fresh Holes Road, she became a part of the Big Brother/Big Sister program. "There was this little girl who would sit on my step every day," she recalled. "To get my attention she would throw my lawn furniture in the bushes."

Although that little girl was too young for the program, her sister became Kovanda’s first "little" and she was the second. So strong was her involvement in the program, she was named Big Sister of the Year in 1986. Photos of her "littles" adorn her refrigerator. She still keeps in touch with all of them, one of whom is serving in the Middle East.

After graduating from CCCC, Kovanda received a Masters in Education from Cambridge College. These days she is a stress-reduction counselor in Cotuit, as well as a Yoga instructor and videographer.

Diane feels blessed to have washed ashore on Cape Cod. "I walk Long Beach and after a while I know all the walkers," she said. "All the dogs, the kids in the backpack carriers. It’s an amazing connection. I’m so glad I’m here."

De-stress your job Grouchy boss? Demanding diners? Surly customers? Here are strategies to deflate the tension

by JASON KOLNOS
STAFF WRITER, Cape Cod Times,
(Published: September 28, 2004)

It's the elephant in the room that everyone knows is there but barely anyone acknowledges.

Office workers can use yoga-like breathing techniques to put some distance between them and stress on the job.
(Times photo by PAUL BLACKMORE)

For many employees - white, blue or pink collar - stress has become synonymous with the job. But that's bad news for employers who suffer when workers spend more time pulling out their hair than not. That's not to mention the health hazards that result from bottled-up stress, such as increased heart rate and blood pressure.

Experts say anything can trigger stress. The stack of papers that should have been graded yesterday. The boss who asks for a private meeting. The table of grouchy diners. So what can a harried employee do to take the edge off while they're on the clock?

Gretchen Holly, an insurance saleswoman in Yarmouth, said she likes to take her shoes off when she's feeling frazzled. Edward Theodore, a grocery stocker in a Hyannis store, whistles while he works under the gun.

"I hate to perpetuate the cliché, but we tend to eat around here when we're stressed," Harwich police dispatcher Donna Tavano said. "They don't call it comfort food for nothing."

We asked some relaxation and stress management experts, as well as employers, to recommend healthy ways workers can de-stress, even if it's just for a few minutes.

Office workers
Hypnotherapist Nancy Canning has a knack for unwinding folks. Before her patients go under hypnosis, they must be in the most relaxed state possible. That begins with something we all do every second of the day.

"Proper breathing is nature's gateway to optimal relaxation," Canning said.

She prefers the LSD approach (no, not that one) which involves taking periodic breaths that are Long, Slow and Deep."You literally have to feel yourself breathing and think about inhaling and exhaling and nothing else," she said. Here's how:

Close your eyes and draw a deep breath until you can feel it in your stomach.
At the apex of the inhale, hold your breath for a few seconds while relaxing your head and neck muscles.
Push all of the air out of your body.

"If you do this for just 10 seconds a couple times a day, you'll be able to feel the pressure lift off your shoulders, which is the main area where tension builds," she said. "It sounds so simple, but it really helps."

Diane Kovanda, a stress management expert at Complete Wellness in Cotuit, teaches relaxation techniques in the workplace. She has recently counseled employees at Barnstable High School, a battered women's shelter and local banks.

Kovanda said she believes stress is reactionary and that it's important to develop a relaxation response before being put on the defensive. She teaches yoga classes and recommends simple stretching and mediation techniques workers can do at their desks without a mat. These include:

Yoga Mudra: Gently clasp arms behind the lower back, bend forward and hold arms up for 10 seconds.

The Human Basketball Net: Interlace fingers over head and alternate palms upward and push like you're reaching for the sky. Take deep breath, hold and release.

Neck rolls: Alternate rolling neck left and right for 20 to 30 seconds. Next, do the same rolling your wrists.

Deep focus: Focus your eyes on a single object for 30 seconds. This reduces eye tension resulting from staring at a computer screen all day. Repeat when eyes feel strained.

Trauma responders
(police officers, surgeons, firefighters, doctors, mental health professionals, crisis center staff)

For lifesavers, responding to disturbing situations is part of the everyday job. But it's tough to carry on the rest of the day after witnessing a disturbing situation. Kovanda said it's often hard not to personalize events, but workers should try to shift perspective and realize there are circumstances beyond their control.

"Think about the reason you're in this situation, which is to help people," said Kovanda, noting that focusing on the families and victims who will benefit from your actions - rather than focusing on the trauma - will bring more peace of mind.

Also, the taboo of keeping emotions inside is a thing of the past. "An emotional letting go of any kind works as a relaxation technique," Kovanda said. "It is not a bad thing to have a good cry or sit in your car, roll up the windows and just scream."

She recommends a 10-second exercise where you consciously have control of your muscles: clench your hands, fists and shoulders tight like a child about to throw a tantrum. Hold your contracted muscles for 10 seconds, take a deep breath and then relax.

Priscilla Adams, director of the Rape Crisis Program at Independence House in Hyannis, teaches staff to communicate with each other during a crisis. "When you're experiencing an emotional roller coaster, it's best to find a trusting person who is going through the same things as you," Adams said. She encourages everyone who works with trauma to have their own personal counselor to help deal with the stress.

Service jobs
(teachers, restaurant staff, retailers)

Teachers and wait staff have a particularly difficult time relaxing because they must care for others nonstop, whether it be a student or a customer. Natasha Dunne, the dining room supervisor at Bobby Byrne's Pub in Hyannis, said no matter how hectic the environment is, she lets workers take a quick break to avoid bottling up stress.

"If a customer sees that the staff is having a hard time, then the stress will be passed on to them and they won't come back," she said, adding that workers should step outside or go into the bathroom and take deep breaths.

"It's also imperative to have a strong network of support to help you out if you're in a bind," Dunne said. "Here, we're all trained for many tasks. Our bartender would help pick up a table if a waitress felt she had too much to handle."

Gail Briere, the principal at Orleans Elementary school, said one of her most successful faculty wellness programs is the Sunshine Group, staff members who monitor the well-being of their peers. Staff routinely consult the 10-member group about any problem, personal or professional. "Having that support network allows us to be more honest and open with what we are feeling," she said. "It's an extension of a family."

Tomorrow: Is the kitchen making you crazy? In the Food section, some strategies to make meal preparation less frantic.

product image 2

Yoga instructors will bring their art to Heritage

By Patricia Sherlock

Sanwich Community Newspaper

Favorite links!

So glad to be here

Cape Cod Community College Alumna of the Year reflects on overcoming adversity