Category Archives: Treatment

Change, Mindfulness, Stress Management, Uncategorized, Wellness topic

Renewal

Spring seems like a great time to start back up with my blog posts. This Spring we are all in desperate need of some renewal. So far 2020 has been challenging. We are all experiencing something quite unique for our time. Humanity of course has seen and endured other pandemics but enduring a pandemic in the informational age is filled with easy access to ongoing death tolls and news that makes the calmest of us a little on edge. It is also, however, filled with easy access to all sorts of positive resources. After a week of seeing clients since schools and restaurants were ordered to close I have been able to gather suggestions from clients of things that are helping to keep them renewed and not drained with all the alarming aspects of what they see online. Here are some of the ideas I have heard this past week.

  1. Yoga with Adrien is a continued recommendation from my clients, https://www.youtube.com/user/yogawithadriene
  2. limiting social media to only an hour a day
  3. Having friends call up and give them the news instead of hearing it on line.
  4. You tube projects
  5. Pinterest projects
  6. Online parties and meetups with friends
  7. Looking up old friends online and catching up.
  8. Starting an Etsy shop
  9. Getting rid of clutter by selling items on Ebay
  10. Online yoga classes and fitness classes that are being offered for free through gyms and places like yoga journal
  11. Online free virtual tours of museums
  12. Replacing 30 minutes of social media time with a podcast
  13. Finding online support groups via NAMI and local hospitals
  14. mindfulness courses and meditation through apps like “Insight Timer” and “Head Space”

This is the current list and I will continue to collect ideas and do a follow up post on this later. As we try to follow guidelines and stay safe, I ask you to take a moment to ground yourself and try to find some positivity for the day. It does appear that this may be a long haul for us and we are going to need some ongoing renewal as we keep moving forward.

Take Care and wishing you peace.

Breathwork, Mindfulness, Trauma Treatment, Treatment

Mindfulness -Thoughts and Emotions – Interpreting the Message

Along with the false belief that painful feelings are bad is  the false beliefs that feelings come out of nowhere and mood swings happen without warning.  You can choose to still believe these falsehoods, but believing them will probably make you feel pretty powerless.  However accepting them as falsehoods then gives you the opposite concept, that feelings come from somewhere and you can anticipate a mood swing.

Where do emotions come from?

Okay now we have something to work with.  Feelings arise from thought.   A thought surfaces and the body decides based on information it has what that thought means and then the neurochemical process is initiated to generate the emotion so you can register the message.

Will you get the message?

So let’s take the situation  of waiting for a doctor’s appointment.  You have been waiting for more than 30 minutes.  You have a lot to do that day and this feels a bit too long.  The thought surfaces that “this is too long and I have stuff to do”.  The thought surfaces, your body registers and then formulates that something isn’t right and something needs to be changed.  You then become angry or frustrated and this causes you to go up to the counter and ask the front desk person how long will this wait be and that you need to be somewhere.  You acted assertively and the front desk person checks back in the back and says “I told them you had to leave”.  They come and get you and your anger is gone.  Now if you had to wait for 30 more minutes, you may have had the thought “this is not worth it and I’ll have to reschedule”, this then prompts you to get very frustrated and leave.  Each time anger and frustration prompted action.  You took the message that you needed to act and did so.   If you didn’t get the message or decided to ignore your anger because you have heard from childhood that “Good girls are always gracious”, which you interpret as not angry, then you may have sat there all day just to find out that there was a mistake  and you were never assigned a room or they finally saw you only after it was too late to do all the other important things of your day.  (This also will breed thoughts of “it’s not fair” and “what am I going to do?”.  This may lead to more angry feelings(messages) because something still needs to be done to fix the situation.)

Are we getting the whole message?

Many times we react before we really get the entire message.  If you are angry with the kids but don’t take the time to ask “why am I angry with the kids and what needs to be changed?”, then your may overreact or react impulsively with yelling  and blaming the kids for making your angry.  When you take a moment to look at”why am i angry” and what is the real message, then you may decide “I am angry because they are fighting with one another and not working on their homework.”   And further thought may reveal “They are fighting because they haven’t eaten and don’t realize the reason they are angry is because their body is trying to tell them to eat.  As their mother I should feed them so their body stops this message and they can calm down and do their homework.”   Unless there’s a life or death situation, most situations will give you 5 minutes to take a breather before you respond.   If we train ourselves to breathe through these feeling immediately the message usually presents itself relatively quickly.

Is the message based on truth?

The message itself may not be based in accurate thought.  If you have the thought “I am mad because I am waiting too long” but then have the thought I shouldn’t be angry because jj”good girls are always gracious and angry people cannot be gracious”, you  may not feel the anger for a while.  This is only delaying the feeling till the thought comes back that you have been waiting too long.  Then the emotional message will return.   Identifying the thought that’s not based in truth will speed up you taking appropriate action to remedy the feeling.  So one might have to add the thought “This is what I’ve been told but science suggests that anger is not a bad thing so I will respond to my anger.  I can still be gracious and angry at the same time.”

Anger (or any feeling) can lead to calmness if heard and not judged.

Anger is not a hindrance to being calm if you take the message and take appropriate action.  If you continue to be angry then somehow you haven’t interpreted the message correctly.   You notice how if you react impulsively while angry you may still be angry afterwards or have another painful feeling like shame.  This is due to not interpreting and responding to the message correctly.  If we take anger or other feelings as they are, messages to do something, then we can view them without judging them “good or bad” and respond accordingly.  Once you have taken all the messages and mapped out how to respond, you usually will feel calm just from having the plan because your body will register this as understanding the message.  If you then take further action to carry through with the plan the feelings will be resolved completely and happiness will come.  Happiness tells you that things are well.  We’ve resolved all messages our body has given us.

How simple is this?

So mindfulness starts with being able to receive the message, then interpreting the message and formulating a plan is the next step.  This sounds very simple.  However if it was all this simple I wouldn’t feel the need to start a mindfulness class and there wouldn’t be so many books on how to be mindful and practice mindfulness.  Getting to the plan from receiving the message sometimes takes a long time.  We can come up with short-term fixes to being calm and taking care of things but sometimes there are emotions/feelings that keep resurfacing and we just don’t know what to make of them.  This is when we have to do deeper work, sometimes with the help of a therapist, but not always is this necessary.   The important part though always comes back to being able to breathe and sit without judgement and attachment.   My next posts will focus on this a little more along with the concept of radical acceptance.

Breathwork, Mindfulness, Trauma Treatment, Treatment

Mindfulness – Emotions as Messages

I really want to start a mindfulness class/group at the office but my schedule has been a little unpredictable as of recently.  So in preparation, I decided to provide some resources and discussion on mindfulness until I can get something organized.

Why Mindfulness?

A lot of work that has to be done in treatment involves looking at obstacles to our goals.  Obstacles that bring individuals into therapy a lot of time involve very difficult emotions and painful memories.  In order to overcome these and begin making progress toward the ultimate goals that actually lead to peace and happiness, we have to be with these painful feelings/memories and work through them so they don’t resurface or if they do it’s at least with less intensity.

To “be” with these memories/emotions involves mindfulness, to “be” in the moment without judgement or attachment.  Of course we don’t just begin with the painful emotion/thought and teach mindfulness as we go, we have to begin with mindfulness and then use it when we are ready to face the difficult “whatever”.

Emotions as Messages

A good place to start with mindfulness is the understanding of emotions.  Many of us were taught that emotions like anger, grief, stress, loneliness, shame, guilt were bad to feel and experience and we should avoid them or get rid of them at all costs.  Emotions are just chemical messengers.  They are more specifically the mechanism to which our mind can register a chemical message from our body or subconscious.  Each emotion serves a purpose.  Anger – something is wrong and needs to be changed.  Anxiety – I need to prepare for something.  Sadness/grief – Something/Someone was important. Guilt – I should have done something differently.  Happiness – something is going well.  Fear – I need to protect myself.  Frustration – This is not going as I expected and I need to re look at the goal.  Shame – my reputation has been damaged and I will need to repair it publicly.  There are obviously more emotions and more messages.  These are just some of the main ones we experience.

How to Hear the Message

So you can see how running away or blocking these emotions can leave you in a bad situation.  You won’t get the message.  And of course if you don’t get and answer the message and nothing is resolved.  The message will continue to be released by our body.  The first step in mindfulness is staying in the moment long enough to receive the message(s).  Many times in order to do this we have to learn certain practices that may not come easy, like breathing calmly.  This means not hyperventilating by allowing slow long exhales to be the focus.  Our body does this naturally through a deep breath and a sigh.  If we continue with this deep breath and sighs, we actually are working on a skill that will allow us to experience the emotion without getting lost in it.  We overcome the fear of the emotion.  The fear telling us to protect ourselves from getting lost.  We listen to this and develop a strategy to protect and ground ourselves, which involves the deep breathing with long exhales.

Practice the Skill

The next step is after receiving the message, interpreting it and deciding if the message is coming from a reliable source or a “cognitive distortion”.  My next post will focus on the message.  In the meantime, we all can practice mindful breathing in just our day-to-day experiences.  Like waiting in line somewhere, we can breathe through our frustration.  Similarly if you have kids then when you are angry, breathing through the anger before reacting till you can formulate why you are angry. Is it because they need to change something or do you need to change something like getting something to eat.   Life gives us many opportunities throughout the day to practice mindfulness in a safe environment, if we choose to recognize it in this way.

A resource to check out:

The Mindfulness Workbook for Addiction, by Rebecca Williams, PhD and Julie  Kraft, MA

 

Addiction, Treatment, Wellness topic

Local Support

 

 

community

It can be overwhelming  seeking support outside of your friends and family when you have an addiction.   This is usually a significant step that needs to be made when you have multiple relapses; however, I see many people try to reassure themselves that this time it’s going to be different and not take this step.

They have their plan.  It usually is a decent plan.  We have worked on either a Wellness Action Plan, Crisis Plan, or Relapse Prevention Plan.    In therapy we have also came up with wonderful “tools” to use in their daily maintenance and their “emergency kit”.  We have practiced, role played, and brought in family and friends.  But yet they’ll be another relapse.  Another lie told.  Another promise broken to self or others.  They show back up sometimes beaten down, ashamed, and lower in spirit and energy.  Or they’ll show up determined that this time will “be different” only to end up like the previous scenario eventually.

The piece that is missing is support outside of treatment, friends, and/or family.  It is tapping into something positive that is larger than oneself.  This could be in the form of a religion/faith.  It could be in the form of AA/NA.  I have seen people invest themselves into a close knit wellness communities, like with Rock Climbing or Yoga.    I have seen folks begin to invest in service communities, like with Habit for Humanity, Urban Ministries, etc..  It doesn’t seem to really matter what it is as long as it has a higher principle and has other people to connect with.  This step  of participating with something outside of our individual community touches on the “spiritual” side that so many addictions counselors will talk about.  It touches on this piece of us that is sometimes very difficult to conceptualize.  People think they have to go to church or start praying.  Although this could be a path for some, it doesn’t mean it has to be the path of all searching for that “higher power”.  But one key element in this is the “investment”, the “participation” that makes it work.  Just visiting a community or group is not enough.  One must get involved so that an investment is made.   This investment will bring returns though.

In order to help with this connection, I want to provide some resources below for AA, NA, Al-Aanon.  These are by no means the only I recommend but they are the main ones folks can access easily in our community and have shown to be reliable supports and places people can become involved and invested through working steps, finding a sponsor, sharing story, etc…

Greensboro Al-Aanon

Al-Anon General Site

Greensboro AA meetings

Greensboro NA meetings

Change, Mindfulness, Stress Management, Wellness topic

Making “Not-So-Good” Habits Work for You

facebook thumbs up

 

“A process of change through which individuals improve their health and wellness, live a self-directed life, and strive to reach their full potential.” – This is SAMHSA’s working definition of recovery.  this could be recovery from Mental Health or Physical Health concerns.

Recently I have seen  a good many clients that have come in reporting very similar symptoms.  They feel somewhat down or even distressed.  They are functioning relatively okay with work and home but feel like they have lost their way.  They report feeling empty, tired, anxious.  Most of these individuals have been very involved in family and/or community.  They have been the family coordinators, the church volunteers, the community activists.

When looking at the above working definition of recovery, these folks are definitely self directive, but somehow the other two areas of health and wellness and full potential have been overshadowed by others needs (others in their own family and others in the community).  When using the needs assessment tool I incorporate into my practice (the DLA20), it is clear that many facets of their life have been neglected and continue to be drained.  There’s just not enough nourishment and recovery built into their lives to keep pace with all the other routines in their life.

We live in a society of go, go, go.  Ample supplies of caffeine and energy supplements.  Ample supplies of foods and other items to grab quickly from moving to one activity to another.  We more and more are getting out of habits of nourishment and allowing for our bodies to recover.   Recovery is not just a mental feat but very much a physical feat as well.    We have to develop healthy routines to nourish our bodies and brain.  These routines have to be consistent in order to make an impact.   Just like we consistently go to the coffee pot, check Facebook, or volunteer to help another, we need to consistently eat nourishing foods, take time for some quiet,  and get some stress relieving physical activity.  But how?  It sounds simple but if it were that simple we wouldn’t have this problem of course.

The trick is to begin by connecting one activity to another.  The activity can be good or bad.  If you drink coffee every morning or check Facebook before bed on a consistent basis, then these are great activities to link with more nourishing habits like 10 slow breaths or eating an apple.    Once you have successfully linked these habits consistently you can build in more healthy habits like a walk or some yoga.  It’s better to start small though.  Later you may decide to even phase out the original activity, especially if it was doing more harm than good.  Getting overwhelmed and not doing anything at all is not an option if you want to stop the cycle of constant drain, low energy, and feeling like you’re in a fog.

Sometimes we need reminders, so setting timers, getting others involved are great ways to ensure more consistency.  Also subscribing to a blog whether it is mine or another wellness author could also be a good way to get a tickler to continue to work on developing healthier practices.  As with much in life persistence against failure eventually develops consistency regardless, so keep trying.

research, Treatment, Wellness topic

How to Get a Good Night’s Rest

Recommended Sleep ChartThe above chart comes from the National Sleep Foundation.    It suggests that an adult my age needs 7-9 hours of sleep.  Like good diet and exercise, sleep is a critical component to overall health.

The sleep foundation explains:

“One of the vital roles of sleep is to help us solidify and consolidate memories. As we go about our day, our brains take in an incredible amount of information. Rather than being directly logged and recorded, however, these facts and experiences first need to be processed and stored; and many of these steps happen while we sleep. Overnight, bits and pieces of information are transferred from more tentative, short-term memory to stronger, long-term memory—a process called “consolidation.” Researchers have also shown that after people sleep, they tend to retain information and perform better on memory tasks. Our bodies all require long periods of sleep in order to restore and rejuvenate, to grow muscle, repair tissue, and synthesize hormones.”

Many of us have difficulty sleeping.  Here are some general guidelines to follow in order to have a good night’s rest.

Stick to a sleep schedule , even on weekends.
Practice a relaxing bedtime ritual .
Exercise daily.
Evaluate your bedroom to ensure ideal temperature, sound and light.
Sleep on a comfortable mattress and pillows.
Beware of hidden sleep stealers , like alcohol and caffeine.
Turn off electronics before bed.

For those with an overactive mind:

Keep a notepad/journal and a pen near your bed to write down thoughts or things you want to remember.

You can also use this method to write down worries or concerns and if you’re having a hard time letting them go after writing them down, remind yourself you can just deal with it in the morning after you wake up.

At my practice:

Sleep problems are a common co-occurring issue that I see with my clients.  I usually help each person develop their own individual bedtime routine.  Many times we look at the therapeutic effects of yoga postures and breath techniques.  We practice these techniques in the office to figure out the right practice that will help calm the mind and body enough to allow sleep to take over at night.  Many times coming up with an answer to the individual’s problems will occur after tracking one’s schedule and diet over a week.  It is amazing what “hidden” sleep stealers we encounter throughout our day.  Sometimes changing something like when you have your last caffeinated beverage will be the miraculous fix.  Other times, what might solve the issue is long-term work on developing and keeping more healthy habits like exercise, balanced diet, and meditation.

If you would like to talk about finding your solution, please contact  Amanda.

 

 

 

Stress Management, Wellness topic, Work

Work-Life Balance

work in progress

I was asked to do a talk on “Work-Life Balance” the other week.  “Work-Life Balance” is the new catch phrase that’s being used instead of “Burn-out Prevention”.  So in essence my focus was on preventing burnout.  Burnout occurs when someone had once really loved what they do at their job but started giving more and more to the job until it took over more and more of their lives.  After this process starts, the individual then usually starts to resent their work and job to the point where they start to do less and less quality of work.  This usually results in low work performance and increasing resentment for not getting any past rewards they use to get for doing a good job.  It really is a downward spiral if there is no intervention.

The idea of “Work-Life Balance” is getting more to the root issue  in that one must have balance and perspective with the roles they possess in order to not experience burnout.  A good exercise is sitting down and listing all the roles you possess.  If there are roles you don’t want then you may want to take them off the list.  If you can’t get rid of the role then keep it, such as the role of “house keeper” if you are single parent and cannot afford to hire this role out.  So once you have the list of all the roles you have, then list one task to do for each of those roles.  Next get your calendar out and place that task on a day and a time to accomplish it.

This is just one way to help maintain balance during the week, but you will start to feel overwhelmed if you forget the role of “caretaker of self”.  You can’t forget to schedule in time for yourself to do something nurturing, like an hour to read, get a massage, see a movie.   You need time to reconnect to what relaxes and/or inspires you so that you can recharge and be able to do these other tasks in your calendar.  Don’t forget that you need time to let go of the other roles and remember yourself.

Breathwork, research, Stress Management, Wellness topic

How to Benefit from a Gratitude Practice

branch pic
         I think many of us can identify the calmness and peace that comes with having the thought of thankfulness.  If any of you have read my recent client manual or seen any research on what happens to the body when we experience stress versus when we cultivate peace and calm, you would put 2 and 2 together and know that anything bringing peace is going to have the power to heal.  This is something we intuitively understand but the science is building to show this as well.
         Dr. Masaru Emoto, the Japanese scientist and water researcher, discovered that vibrations affect the molecular structure of water. In his years of water research, through high speed photography of thousands of water crystals, Dr Emoto has shown the most “beautiful” (symmetric and well organized)  crystals are those formed after the water is exposed to the words ‘love and gratitude.’   When water was exposed to words of “anger and hate”, the water crystals became asymmetric and disorganized.  The fact that the human body is made of 70% water, one would consider how  our thoughts can have profound implications on our health.
         The wonderful thing about this feeling of gratitude is that it can be cultivated quite easily.   One can do 15 minutes a day of gratitude practice and experience immediate benefits.  The long-staying results though comes like anything does…. with consistent daily practice.  That’s the kicker, right?  Many of us will start a practice for a week or so and then see it flicker out.  Here’s some steps to help build a daily “consistent” practice of gratitude that has good potential to last.
  • Start small, 5 minutes.  Success will lead to you trying again and not being overwhelmed.  Set a timer and resist doing more.
  • Link your practice to something else you already do daily, like a morning cup of coffee or brushing your teeth.
  • Do it right before or after this already daily routine.
  • During this 5 minutes jot down 3 things that make you feel gratitude.
  • Do this for a month.
  • Bump up to 10 minutes the next month.
  • Bump up to 15 minutes the third month, this time add a nice sitting posture and a minute of quiet after.
  • Continue to build as you feel so, adding other health routines like yoga or breathwork if desired.
Breathwork, Stress Management, Wellness topic, Yoga

How to Start a Breathwork Practice

keep calm and breath pdf

Breath is a powerful connecting force between the mind and the body.  Building and expanding on our breath not only increases vitality and energy, it can also be an amazing healing tool.  Although it is recommended to have an experienced teacher before beginning any significant breathwork practice, anyone can initiate this journey with some simple steps and create a 15 minute practice.  This practice can be added to a regular yoga asana practice or meditation practice.

  1. Identify a dry comfortable area to practice in.
  2. Limit distractions such as turning off or down your cellphone
  3. Wait a little after eating so you don’t have a full stomach. A little water before starting can be helpful.
  4. Avoid coffee before practicing.
  5. Decide on time to practice. Early morning is an ideal time to practice before your money cup of coffee/tea.
  6. Lie on your back or find a comfortable sitting position.
  7. Begin by just observing and tracking the breath as it comes in through your nose and down your windpipe into your diaphragm and track as it exits the body.
  8. Spend 5-10 minutes practicing observing.
  9. Spend the next 5-10 minutes focusing on long slow exhales.
  10. Sit in quiet for 3-5 minutes with normal breath.

At this point the work is on being the observer. Breathwork is not completed by “controlling” or forcing the breath, it is done effectively by observing and “playing” with the breath. If your goal in breathwork is increased vitality and wellness, then the safest way to begin your practice is by observing where you are first.   This takes time and cannot be determined with one breathing practice session but must be observed over time.  Variables like a new stressor or trying something for the first time can alter your baseline habits.  Overtime however one can determine the average count and length of the breath and identify a good goal to work on.  The goal is usually in lengthening both inhales and exhales comfortably without strain.  This will increase vitality.  However sometimes a person may need more help specifically with inhaling or exhaling and a trained instructor can guide the person in their practice.  There are also techniques like holds and various therapeutic practices that can target a particular healing aspect of the breath.  For more information on pranayama, a good book to reference is The Yoga of Breath: a Step-by-Step Guide to Pranayama by Richard Rosen.

Nutrition, Treatment, Wellness topic

Are you struggling with food addictions?

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Many of us at times develop unhealthy relationships with food.  A little while of feeling bad after maybe overeating and seeing its effects we are able to reign our behavior in and there’s not much harm.  However sometimes this unhealthy relationship can be ongoing and can start to cause other parts of our lives, relationships and recreations for example, to not function well.  When this happens, a food addiction might have formed and may call for more specific intervention.

Some signs to keep in mind:

  1. Eating more than planned when you eat certain foods.
  2. Keep eating certain foods even if you are not hungry.
  3. Eat until you feel sick.
  4. If unable to get a specific food, go out of your way to obtain that food.
  5. Eat certain foods in such large amounts that you start eating food instead of working, spending time with family or doing recreational activities.
  6. Avoid professional or social situations where certain foods are available.
  7. Have problems function effectively at your school or work because of food and eating.

If you checked a good many and have been experiencing these for over a month, it may be that it is time to seek further support.

Feel free to contact me for a free consultation if you feel this may apply to you.  I have been working for over 10 years  with people that suffer from all types of addictions and can help.