anxiety

How to Overcome Social Isolation

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By Alicia Cox, MA, AMFT

The winter months can be difficult to get through for many people. It’s typically cold, and there are not many hours of daylight. We may not want to go outside and are more likely to isolate ourselves, which can negatively affect our mood.

One of the most common symptoms of anxiety and depression that I have seen is social isolation. There are many reasons we may isolate ourselves. We might feel like it will take too much effort and that we don’t have enough energy to be around others. We might not want to burden other people with our emotions, or maybe we have developed some social anxiety and don’t feel comfortable interacting with others. Whatever the reason, social isolation is not a helpful strategy to combat a depressed mood or anxiety.

Healthy isolation, also known as solitude, is not the same as purposeful social isolation. Sometimes we need time alone to help reset and clear our minds, or we seek solitude as part of a spiritual experience. We may also need time alone to collect our thoughts and gain clarity about our feelings and what is happening in our lives.

Social isolation, on the other hand, is defined as being alone without any social interactions and can come from feelings of shame and depression. Social anxiety or fears of abandonment can also lead someone to isolate themselves from others. If I person has not developed deep, personal relationships with other people, they are more likely to experience social isolation.

Sometimes isolation is out of our hands, but it can also be something we create for ourselves, whether consciously or unconsciously. To have more health and happiness, it is important to find a good balance of solitude and time socializing.

If social isolation is affecting your mood and your life negatively, here are some guidelines for climbing out of it.

  1. When you are invited to do something with family or friends, make your best effort to accept the invitation and follow through with your plans. Try not to cancel the plans once you have agreed to go out with them. 
  2. Figure out how many times a week is feasible for you to make plans with a friend or family member, and make it a weekly goal to see them. Once a week is a fairly reasonable goal for most people.
  3. Try joining a weekly activity where you will meet other people with similar interests. This could include a sports league, a class, such as a fitness class or art class, or a Meetup group.
  4. Get out of the house once a day to take a walk or do errands, and try to interact with at least one person while out. Dogs are also great companions and can help you interact with others.
  5. Join a support group and attend meetings once a week. This could include a social skills group or a social anxiety group.
  6. Work with your therapist on what feelings come up for you when you feel like isolating yourself. They can also help you replace your need for isolation with a healthy coping strategy, which could also combat your anxiety and depression.

References

Good Therapy (n.d.). (20 August 2018). Isolation. Retrieved from https://www.goodtherapy.org/learn-about-therapy/issues/isolation.

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Strategies for Healing Perfectionism

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By Natalie Stamper, Psy.D

Perfectionism is a concept that plagues a wide array of people. When in full effect, it can provide both positive and negative benefits. In the long run, however, it is important to ensure it does not become an overwhelming force. Perfectionism can come from numerous sources, however, it can be dealt with by using several strategies.

Firstly, perfectionism can come from disorders like obsessive-compulsive disorder (OCD), social anxiety disorder, and panic disorder (Star). It is typically brought out by an internal need to be better or in an ideal state created by one’s mind. It can also come from nagging fears about others’ perceptions of oneself. Living with a perfectionist mindset can become both mentally and emotionally exhausting. Additionally, perfectionism can hinder one’s ability to properly manage anxiety and the other symptoms that come with it (Star). Perpetuating the negative emotions of perfectionism by feeding into it will only bring more distress. When the desire to be perfect comes into mind frequently, it becomes a problem.

Let’s try being more mindful by addressing perfectionist thoughts head-on and recognizing when feelings of doubt and/or embarrassment are irrational. Furthermore, perfectionism can be challenged by an array of mindful methods. Professionals in mental health, as well as simple self-help practices, work well in combating anxiety (Star). Thinking about the “need” or “want” to be perfect, what it entails, and why one wants to reach perfection is another method that challenges oneself to delve into the root of perfectionist anxieties. Through deeply considering the nature of one’s anxieties, it becomes easier to dismantle them and deal with the thoughts that push us so hard to be perfect (Jacobs & Antony). If one is feeling courageous, seek out small things that can trigger feelings of anxiety due to perfectionism (Jacobs & Antony). These things can be as simple as missing a spot while cleaning the floor or “forgetting” to put a book away. In doing this, it becomes easier to get comfortable with imperfection and come to terms with it.

Perfectionism is a tricky feeling to deal with. It provides motivation, yet also leaves stressful and negative emotions in the back of one’s head. Managing it can be made trivial by trying to be more mindful and reducing stress. Perfection does not exist; in chasing after it, anxiety and stress will only follow. Remind yourself to relax sometimes and remember that mistakes aren’t inherently bad. Without them, no one would learn a thing.


References

Jacobs, Andrew M., and Martin M. Antony. “Strategies for Coping with the Need to Be Perfect.” Beyond OCD, BeyondOCD.org, beyondocd.org/expert-perspectives/articles/the-search-for-imperfection-strategies-for-coping-with-the-need-to-be-perfe#.

Star, Katharina. “How Perfectionism Can Contribute to Anxiety.” Verywell Mind, Verywell Mind, 20 May 2019, www.verywellmind.com/perfectionism-and-panic-disorder-2584391.

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Letting Go of Anger and Anxiety

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By Dr. Elaine Townsend, Ed.D.

Per the American Psychological Association, anger is normal and typically a healthy emotion. It becomes harmful when we lose control and it becomes damaging (APA, 2018).

According to a study conducted by the Harvard Medical School, close to 8 percent of adolescents display anger issues that qualify for a diagnoses of intermittent explosive disorder. However, anger issues aren’t limited to difficult teens (PsychGuides.com, 2018).

Individuals who have problems controlling anger can present with different types of anger disorders:

  • Chronic anger, which is prolonged, can impact the immune system and be the cause of other mental disorders.
  • Passive anger, which doesn’t always come across as anger and can be difficult to identify.
  • Self-inflicted anger, which is directed toward the self and may be caused by feelings of guilt.
  • Judgmental anger, which is directed toward others and may come with feelings of resentment.
  • Volatile anger, which involves sometimes spontaneous bouts of excessive or violent anger (PsychGuides.com, 2018).

 

Strong emotions can cause physical changes to the body. A few of these physical symptoms of anger are tingling, heart palpitations or tightening of the chest, increased blood pressure, headaches, pressure in the head or sinus cavities, and fatigue (PsychGuides.com). These are some of the same symptoms of generalized anxiety disorder (GAD), a condition that affects millions of individuals. Moreover, hostility and internalized anger contributed to the severity of their GAD symptoms. Experts suggests that anger and anxiety go hand in hand, and that increased levels of anger are uniquely related to GAD status (PsychCentral.com, 2015).

The use of relaxation techniques can help with calming down. Try deep breathing from the diaphragm and repeat words or phases such as “relax” and “calm down” while you take your deep breaths. Also, use visualization of a relaxing time or place (APA.org, 2018).

Work on cognitive restructuring to change your thoughts. Remind yourself that your anger is not fixing anything. Logic defeats anger, because anger can become irrational. Become aware of changing demands into desires. Anger helps avoid feeling disappointed, but the disappointment usually doesn’t go away.

To quote Ralph Waldo Emerson, “For every minute you remain angry, you give up 60 seconds of peace of mind.”


References

Anger Symptoms, Causes and Effects (2018). Retrieved from https://www.psychguides.com/guides/anger-symptoms-causes-and-effects/

Between Anger and Anxiety (2015). Retrieved from https://psychcentral.com/news/2012/12/05/link-between-anger-and-anxiety/48618.html

Braingquotes Quote (2018).Retrieved from
https://www.brainyquote.com/quotes/ralph_waldo_emerson_120981?src=t_angry

Controlling Anger Before it Controls You. (2018). Retrieved from http://www.apa.org/topics/anger/control.aspx

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Breaking through the Barriers of Teenage Communication

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By Alicia Cox, MA, AMFT

Being a teenager can be very confusing and emotional at times. This can make it difficult for a parent to understand how to approach their teen and how to develop a strong bond with them through this stage of their life. There are several factors you should keep in mind when connecting with your teenager to help make sure you are creating a space that is empathetic and understanding.

As we develop, we have several psycho-social milestones we are expected to complete at by the end of each life stage. The milestone that teenagers are trying to develop is their individual identity. Teenagers are beginning to separate their identity from the identity of their family. Friends begin to have a larger influence on them than their parents, so it is important for parents to find a balance where they are giving the teen their space, but are still available when teens need more than their friends can provide.

We know now that human brains do not fully develop until we are in our mid-twenties. The area of the brain that is still maturing through our teen years and into our mid-20’s is the prefrontal cortex. This area of the brain is responsible for executive functioning, which includes planning, attention, inhibition and working memory (process actions that are happening to you in the present moment).  This can make it much more difficult for teenagers to be organized and use self-control.

In our teen years, we also rely heavily on our amygdala for processing information about the world around us. This is the area of the brain that is responsible for our emotions. Processing information in the emotional center of the brain can cause teens to react with stronger emotions in situations where an adult may not react so strongly.

Keeping these facts in mind, here are some tips to use when trying to establish better communication between you and your teen:

  1. Create a safe space: You will want to create an environment for your teen that lets them know you are open source to talk to that is free of judgment. This may include not reacting strongly to what they are saying and holding off on giving advice unless they ask for it.
  2. Active listening: This can be as easy are nodding and saying “Uh huh” as they are speaking or repeating important points back to your teen. These are skills many therapists use. It can let your teen that you are connecting with them so they feel more open to sharing.
  3. Withhold your impulse reactions: When they admit to something that you disagree with, withhold your gut reactions as best as you can. If this means leaving the room for a couple minutes to collect your thoughts, tell your teen you need to take care of something really quick and leave the room. Come back and rejoin the conversation when you feel like you have a clear mind. Reacting impulsively can sometimes close a teen off.
  4. Make time for your teen: Being available to your teen consistently is very important in establishing a more open relationship.
  5. Give them space: It is sometimes most effective to let them approach you. Once you have put some of these skills into motion, your teen will start to know they can rely on you and will learn to come to you with any conflicts in their life. If you are really concerned and they are not coming to you, you can always ask if they are doing okay and if there is anything they want to talk about but don’t come off as pushing too hard for them to speak up. That can work against you and cause them to close off even more.
  6. Check in with yourself during the conversation: Make sure your body language isn’t giving the impression that you are closed off (arms crossed, not looking at them in the eye) or that you are holding a judgment (expression on your face when they say something that elicits an emotion).

All these tips are things that will need some rehearsal so it is important to be patient once putting this into practice. It may be helpful to practice these skills on other people in your life before using them with your teen.


References

Johnson, S. B, Blum, R. W & Gleed, J. N. (2009) Adolescent maturity and the brain: the promise and pitfalls of neuroscience research in adolescent health policy. Journal of Adolescent Health, 43 (3), 216-221.

Newman, B. M. & Newman, P. R. (2008) Development through life: a psychosocial approach. (10th ed.). Australia: Wadsworth Cengage Publishing.

Sather, R. & Shelat, A. Understanding the teen brain. University of Rochester Medical Center Health Encyclopedia. Retrieved from: https://www.urmc.rochester.edu/encyclopedia/

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On Parenting: A Classroom for Healing the Generational Conflict Cycle

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“…The universe is part of this one cry,
every life is noted and is cherished,
and nothing loved is ever lost or perished.”
Madeleine L’Engle, A Ring of Endless Light

By Jason Briggs, MA

According to the Global Survey of Violence Against Children put out by the United Nations, “every year, between 500 million and 1.5 billion children worldwide endure some form of violence”. 1 Alice Miller, PhD, is a psychologist, sociologist, philosopher and renowned author of many books on child abuse describes in her book, Thou Shalt Not Be Aware: Societies Betrayal of the Child, how past child abuse is meted out against children in innumerable ways and typically by parents who assume consciously or not, a “for your own good” maxim.  Miller shows how the many parenting approaches endorsed in western society produce a multi-generational conflict cycle, through overt and covert trauma bonds. These bonds within the child/caregiver relationship are felt and aren’t impacted by analytical thought so they touch all our families equally, regardless of educational level, socio-economic status, race, etc. This blog will explore one aspect of this generational conflict cycle and be a part of a series of blogs with some solutions offered in each blog. The goal is to help parents identify and begin healing to eventually resolve the generational conflict cycle. (See Alice Miller’s book: For Your Own Good: Hidden Roots of Cruelty and Violence in Child Rearing for exploring the ways this cycle is perpetuated.)

The generational conflict cycle begins when parents with unhealed emotional wounds unconsciously attempt to get their own emotional needs met by their children. Parents will do this both consciously and unconsciously and often see their children through the veil of their own unfinished business (by bypassing this aspect of their powerful inner life), which consists of “…past internalized perceptions, which are ‘frozen’ and usually stemming from childhood.” The effects on children are they must idealize their parents to survive as their own healthy needs go unmet, the ability to soothe themselves is further perceived as hopeless, and the true self (the entire access to ones innate inner life: feelings, thoughts, wants, needs, choices, decisions, beliefs, sensations, dreams, fantasies) goes into hiding in the unconscious while a false self emerges. This child’s false self is the one that complies and relates from the parental emotional wounds as solidified judgments, which are projected onto their children, seen predominately as children’s misbehavior, oddities, attitudes, or any other judgement. This is the way a parent unconsciously ends up placing the emotional needs of the parent above their children’s emotional needs and maintains the generational conflict cycle.

Emotionally neglected children, commonly grow up to be adults who in turn, emotionally neglect their inner emotional world and those of their children. Our neglected emotional and psychological needs by the now adult parent are automatically passed on to the next generation. This generational conflict cycle, when denied, operates as generational conflicts maintained in the parent/caregiver/child relationship and takes many forms (See Alice Miller’s book: Thou Shalt Not Be Aware: Societies Betrayal of the Child, for exploring more in depth ways we function in society to hold power over children, to the betrayal of children).

As parents, cultivating a mindful stance that addresses the neglect of our own unmet emotional needs helps shift the parenting stance from mindless to mindful. The hope of making this shift from the mindless to the mindful means choosing to end the bypassing of doing one’s own inner work and being self-responsible for the condition of one’s own mind. One way to do this is by choosing to see our pain as an opportunity for healing and growth, rather than a curse. Exploring that opportunity as a healing choice means to begin addressing one’s own generational conflict cycle, regardless of the time, patience, and persistence required. Therapy that helps promote healing maintains that parents focus on certain essentials to recovery, by: 1) slowing down and understanding the steps in going from ‘zero to sixty’, 2) learning about projection and it’s guises (projection is an emotional wound that is seen in another, because it is been denied in ourselves), 3) seeking therapy that focuses on experiential work that at some point includes body awareness work, 4) learning about the nature of the psyche, what constitutes its dynamics, and explore if and when a self-help approach is limiting our efforts to heal (as we may be unknowingly perpetuating a belief  that we must do our inner work alone), 5) being willing to learn about mindsight research in attachment and effective parenting (see Daniel Siegel’s work), and the way the caregiver’s role, emotions, and psyche condition impact our children’s healthy and unhealthy development, 6) exploring new and creative ways to heal and nurture ourselves as parents, as the cause for our truly being there for our children, 7) being willing to cultivate understanding and compassion in our healing and growth process, as parents.

All parents have a thankless job with most never consciously wanting to harm their children, and appealing to that truth, I see this daily in service to my clients who are parents, and see this is true, being mostly out of awareness. The generational conflict cycle may mean we need help in understanding its causes, effects, and what heals it.  One way to explore essentials to healing it is to enjoy a great read by Charles Whitfield, MD, researcher and psychotherapist from Atlanta, Georgia, titled, Boundaries and Relationships, Knowing, Protecting, and Enjoying the Self. For help with understanding these skills more experientially by using emotional, psychological, or spiritual disciplines, ask yourself, “Is it time to give a gift to myself and my children by seeing my own emotional and psychological pain as a classroom for learning about my inner life?” For me, the answer is an unequivocal YES! Before I cultivated a proper focus on addressing my own unmet emotional and spiritual needs, I was a smiling, charming and successful parent but was only one half alive, meeting only my physical and mental needs! We are here to live life fully and with joy. As parents, one way of taking steps toward that fullness of life is to explore our choices for healing, and when ready, to decide to begin to explore what it means to see parenting as a classroom for healing our own generational conflict cycle.


References

Miller, Alice (1984). Thou shalt not be Aware, society’s betrayal of the child    Toronto, Canada. Collins Publishers

Miller, Alice (1997).  Drama of the Gifted Child, the Search for the True Self   Garden City, New York.  Basic Books

Trout, Susan (1990).  To See Differently, Personal Growth and Being of Service Through Attitudinal Healing. Three Roses Press

Whitfield, Charles (1993).  Boundaries and Relationships, Knowing Protecting and Enjoying the Self.  Health Communications, Inc.

https://www.compassion.com/poverty/child-abuse.htm United Nations, Special Representative of the Secretary-General on Violence against Children. Toward a World Free From Violence: Global Survey on Violence against Children, October, 2013.

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The Healing Power of Sound Intensive Meditation Experience

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Crystal Singing Bowls Mind/Body Connection

Healing Pathways is very excited to bring you the crystal bowls to bring balance to your mind, body, and spirit. The bowls are pure crystal and tuned to specific frequencies and chakras to enhance the meditator’s experience, taking you deeper into meditation. Most ancient cultures used the magical power of sound to heal and to bring the body back into resonant balance. Regardless of your level of meditation practice, the crystal bowls will assist you in reducing stress, anxiety, and pain, promote happiness, peace of mind, and help you hear the music of your life-purpose.

Come and learn to open up to your deeper wise self while resonating with the healing sounds of the crystal bowls. Regardless of your level of meditation practice you will be able to experience a richer grounding, healing and/or connection to your higher source. Mindful practitioners of all levels are welcome to come and enjoy this unique meditative experience. Feel free to bring a blanket and pillow for the meditation portion of the program.

Given her background in evidenced-based healing models, Dr. Leona Kashersky is presenting this ancient practice of crystal singing bowls, chakral system theory, rhythm and mantra meditation with the modern principles of EMDR (Eye Movement Desensitization and Reprocessing). This fusion of past, present and future is sure to enhance your inner work of integrating your heart and mind at a serene location provided by Healing Pathways.

Stay Tuned! Next event date to be posted soon!

For registration call: 916-595-7233
Email soundhealinghpps@gmail.com for registration details
Cost $140 3 hour instruction and experiential didactic.

 

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Mental Health Access and Equality: 3 Steps to Freedom!

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By Dr. Leona Kashersky, PsyD

According to the U.S. Department of Health and Human Services, as many as one in five Americans will experience a mental health issue at some point in their lives. This report is likely an underestimation of how many Americans experience mental health challenges during a lifetime. Of the nearly 60 million Americans who experience mental health concerns each year, many will never seek treatment for a variety of reasons including social stigma, cultural norms, and lack of access. In fact, a recent report published in the journal Psychological Science and the Public Interest found that an estimated 40% of individuals with serious mental health concerns either never receive care or start an intervention program without completing it.

The stigma surrounding mental health issues can be a significant barrier to care. Unfortunately, many people unknowingly contribute to the stigma simply with their everyday language choices. A poor choice of words not only stigmatizes, stereotypes, and creates unrealistic assumptions about certain people, but also can trivialize serious mental health conditions and their accompanying experience. As we move forward into a more enlightened future where mental health access and needs are considered just as normal and standard as the need to address a flu or more chronic physical health challenges, let’s dream of this brighter and more hopeful world together here!

In this new and more beautiful world our hearts know is possible, we would accept mental health hygiene and seeing professionals as part of living a normal and healthy life. Acknowledging and discussing symptoms wouldn’t be secretive or shame-based. Just as our communities gather to support those with physical illness, we would gather to do the same for those with depression, anxiety, and neurological differences. We would have more open dialogue about how this gathering would look different because the needs of these individuals are different than those suffering from flu or other chronic physical health challenges. This more beautiful world would allow us to come together armed with education and support to face life’s most challenging mental health setbacks without the shame and judgement we often face in our world today.

In this more beautiful world our health plans would adequately cover inpatient and partial hospitalization, intensive outpatient, and outpatient programs. All of us would have access to appropriate levels of care when we need it. Communities and families would know how to embrace and integrate individuals who are struggling with appropriate and supportive boundaries. Substance abuse treatment would be easy to access and affordable, saving countless lives. If we really want this beautiful new world, we can begin this journey by taking 3 simple steps.

  1. Accept what is! All of us need mental health maintenance. All of us grieve. All of us suffer. It IS the human condition. Let’s accept it and help each other.
  2. Suspend judgement! Judging ourselves or others in their mental suffering only serves to extend the duration of suffering. LET GO of the shoulds and other criticisms.
  3. Dream of the life you want and believe it is possible! Imagine how you will feel when this happens. Allow yourself to experience the full emotion and somatic sensation of those emotions. Allow your mind to fully appreciate all that is there for you.

These steps will allow you to magnetize to your ‘More Beautiful World’ tribe. This community will be the seeds to this more beautiful world in our hearts we all know is possible. These roots are already growing and taking hold, so let’s keep dreaming together. We are manifesting our hearts desire and creating a new reality together!


References

Corrigan, Patrick. (September 4, 2014). Stigma as a Barrier to Mental Health Care. Association for Psychological Science. Retrieved from: http://www.psychologicalscience.org/index.php/news/releases/stigma-as-a-barrier-to-mental-health-car.html

Mental Health America. Mental Health Information. Retrieved from: http://www.mentalhealthamerica.net/mental-health-information

Eisenstein, Charles. (November 5, 2013). The More Beautiful World Our Hearts Know is Possible. North Atlantic Books.

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Ancient Ayurvedic Medicine and Its Application to Mental Health, Part 1

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By Bonita Carol, M.A., CT. Ayurveda Health Practitioner

Ayurvedic medicine is a comprehensive holistic system of health care originating in India that spans over 5000 years. I have been an Ayurvedic health practitioner since 1991, having witnessed profound changes, such as stress reduction and reduced depression in clients in a short time, often within a month of adopting some of the techniques and knowledge of Ayurveda. This blog explores how the practice of Ayurvedic medicine can be a complementary modality to psychotherapy by including all aspects of the person: mind, body, environment, and soul.

Ayurvedic medicine offers knowledge and techniques for understanding how to prevent mental and physical illness while improving well-being. In an age when toxins bombard the environment (EPA, 2016), high levels of stress and addiction plague society (Segura, 2013), and the cost of healthcare is skyrocketing (Bryan, 2016, para. 8), the need for preventive healthcare education and services seems to be at an all-time high. Ayurvedic approaches to psychology can help address some of the problems that challenge U.S. society, including Alzheimer’s (Rao, Descamps, John, & Bredesen, 2012), grief, depression, anxiety, attention deficit hyperactivity disorder, childhood autism, PTSD, adapting to change, and relationship issues (Elder, Nidich, Moriarty, & Nidich, 2014, para. 5). Ayurveda also offers alternatives for individuals who feel limited by the mainstream medical model or have not had success with medications or therapy alone, and want something more as an adjunct to therapy sessions.

Ayurveda also addresses existential questions, such as “Who am I?” It provides for personal and spiritual growth through knowledge about the experience of Atman and the numinous, which psychiatrist Carl G. Jung (1938-1940/1983) defined as “either a quality belonging to a visible object, or the influence of an invisible presence that causes a peculiar alteration of consciousness” that connects the individual with a force that transcends the personal self (p. 239). In addressing psychospiritual needs, Ayurveda defines two selves: The ego, or small self of ordinary awareness, is denoted by self with a small s; a capital S denotes the Self that transcends the ego, and is the silent witness and the universal backdrop for all thinking and feeling (Maharishi, 1983, lecture).

An Ayurvedic orientation may bring to therapy an extensive and comprehensive understanding of the source of the client’s problems on a physical, mental, intellectual, and spiritual level. An Ayurvedic treatment plan not only approaches the client from a cognitive level, but is inclusive of all areas of one’s life, from inquiry into the house one lives in, called Vastu or Vedic architecture; to lifestyle and habits, diet and nutrition, familial history, significant life events, and spiritual health. By understanding the etiology of the client’s issues from this comprehensive view, a solid treatment plan can be constructed that does not isolate any area of the client’s life and that contributes to growth toward wholeness.

This blog series explores how psychotherapy and Ayurveda might be used as adjunct therapy to provide additional support for clients to make profound changes in their psychological, cognitive, and physical health. The Ayurvedic practice of meditation, particularly Transcendental Meditation (TM), has been shown to support cognitive development and reduce psychological symptoms (Barnes, Bauza, & Treiber, 2003). For example, TM meditation is currently used in inner city schools to help students reduce violent behavior, improve grades, and reduce detentions (p. 1). There seem to be gaps in the fields of psychology and medicine to the extent that they may treat the mind and body as separate and body awareness appears to be left out of the therapeutic process. As heart health researcher Robert Schneider (2015) said, “Heart disease is now correlated with mental health” (lecture); to prevent heart disease, mental health issues need to be addressed.

Ayurvedic practitioners Nancy Liebler, a clinical psychologist, and public health expert, Sandra Moss (2009) impart about the mind–body connection in Ayurveda:

“Mind-body medicine and its emerging field psychoneuroimmunology are bringing the issue of the unity of the mind and body to the stage of modern science. The Vedic sages, on the other hand integrated this concept a long time ago. They looked for the unity that underlies all the systems of our physiology rather than the sole focus on the systems’ diverse functions. This is the holistic approach that we should consider when we study the global affliction of depression.” (pp. 32-33)

Ayurveda can have benefits for both clients and therapists. It brings attention to the way in which Ayurveda techniques can cultivate a deepened sensitivity, receptivity, and consciousness, making one a more effective therapist. This research supports therapists in working with clients who have an interest in integrative modalities and gives the client access to more choices in how to attend to mental health and cultivate personal growth.  In part 2 of this blog, I will discuss the effect of Ayurvedic enhanced interventions on ADHD and Autism.


Bonita Carol, M.A. is a certified Shaka Vansiya Ayurveda Practitioner and lineage holder by the late Ayurvedic Master Healer, Vaidya Ramakant Mishra.  She is a marriage and family therapist registered intern supervised by Dr. Leona Kashersky PsyD at Healing Pathways Psychological Services. For information on Ayurveda, please contact her at www.ayurvedahealthcoach.com(530) 401-8627


References

Barnes VA, Bauza LB, Treiber FA. Impact of stress reduction on negative school behavior in adolescents. Health and Quality of Life Outcomes. 2003;1:10. doi:10.1186/1477-7525-1-10. Retreived from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC155630/

Elder, C., et al. (2011). Reduced psychological distress in racial and ethnic minority students practicing the Transcendental Meditation program.” Journal of Instructional Psychology, vol. 38, no. 2.

EPA. (2016). Air quality management process. Retrieved from https://www.epa.gov/air-quality-management-process

Garrido, M. (2013, April,15). Vedic Philosophy and Quantum Mechanics On the Soul retrieved from http://www.huffingtonpost.com/mauricio-garrido/vedic-philosophy-and-quantum-mechanics-on-the-soul_b_3082572.html

Jung, C. G. (1983). From Psychology and Religion (R. F. C. Hull, Trans.). In A. Storr, The essential Jung (pp. 239-249). Princeton, NJ: Princeton University Press. (Original work published 1938-1940)

Liebler, N.C. and Moss, S. (2009). Healing depression the mind body way, creating happiness through meditation, yoga and ayurveda.  Hoboken, New Jersey: John Wiley & Sons.

Maharishi Mahesh Yogi, (April 1983), unpublished lecture, TM Teacher Training Course, Maastricht Holland.

Rao, R. V., Descamps, O., John, V., & Bredesen, D. E. (2012, June). Ayurvedic medicinal plants for Alzheimer’s disease: a review. Alzheimer’s Research & Therapy, 4(3), 22. http://doi.org/10.1186/alzrt125

Schneider, R. (2016, Nov. 10). Dr. Robert Schneider Discusses Ayurveda and Vedic Psychiatry. Published lecture. paper University of Management, Fairfield, Iowa. Retrieved from youtube: Robert Schnhttps://www.youtube.com/watch?v=Ugr_Mslc5gk

Segura, G. (2013, April 22). Mass nervous breakdown: Millions of Americans on the brink as stress pandemic ravages society. Retrieved from: https://www.sott.net/article/261360-Mass-nervous-breakdown-Millions-of-Americans-on

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The Healing Power of Sound

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(Photo Credit: Bandolina)

By Dr. Leona Kashersky and Nicolina Santoro, MA

The crystal bowls can assist in reducing stress, anxiety, and pain, promote happiness, peace of mind, and help you hear the music of your life-purpose.

The next class is on May 27th at Healing Pathways Psychological Services. 

For registration, call: 916-595-7233
Email: soundhealinghpps@gmail.com for registration details
Cost: $140 for a 
3-hour instruction and experiential didactic

Please enjoy the following snapshot of some of the theory and practice used in the facilitation of sound healing at Healing Pathways!

The Chakra System, in Yogic Practice

The seven chakras, in the yogic tradition are the centers in our bodies in which life sustaining energy flows through.It is thought that blocked energy in our seven chakras can often lead to illness, so it’s important to understand what each chakra represents and what we can do to keep this energy flowing freely.

Root Chakra — Represents our foundation and feeling of being grounded.

  • Location: Base of spine in tailbone area.
  • Emotional issues: Survival issues such as financial independence, money and food.

Sacral Chakra — Our connection and ability to accept others and new experiences.

  • Location: Lower abdomen, about two inches below the navel and two inches in.
  • Emotional issues: Sense of abundance, well-being, pleasure and sexuality.

Solar Plexus Chakra — Our ability to be confident and in control of our lives.

  • Emotional issues: Self-worth, self-confidence and self-esteem.

Heart Chakra — Our ability to love.

  • Location: Center of chest just above the heart.
  • Emotional issues: Love, joy and inner peace.

Throat Chakra — Our ability to communicate.

  • Location: Throat, just above the collar bone.
  • Emotional issues: Communication, self-expression of feelings and the truth.

Third Eye Chakra — Our ability to focus on and see the big picture.

  • Location: Forehead between the eyes (also called the Brow Chakra).
  • Emotional issues: Intuition, imagination, wisdom and the ability to think and make decisions.

Crown Chakra — The highest chakra represents our ability to be fully connected spiritually.

  • Location: The very top of the head.
  • Emotional issues: Inner and outer beauty, our connection to spirituality, wonder, and pure bliss.

 

EMDR

EMDR is an acronym for Eye Movement Desensitization Reprocessing, a tool to process traumatic experience. EMDR works through bilateral neural stimulation or brain stimulation to integrate traumatic material. The singing crystal bowls create a sense of bilateral stimulation, while the meditation focuses on reprocessing, and altering core belief patterns. The bilateral processing is not only possible using the eyes; we can use sound, touch, and movement of any bilaterally moving body parts with a split timed rhythm. Some psychologists conceptualize EMDR as a form of ‘Exposure Therapy’, desensitizing people to traumatic material and thus relating it to exposure therapy. A more accurate description would be that it integrates the traumatic material.

“Memories evolve and change. Immediately after a memory is laid down, it undergoes a lengthy process of integration and reinterpretation—a process that automatically happens in the mind/brain without any input from the conscious self. When the process is complete, the experience is integrated with other life events and stops having a life of its own. As we have seen, in PTSD this process fails and the memory remains stuck—undigested and raw.” ~ by Bessel Van Der Kolkata, M.D. In The Body Keeps the Score chapter entitled Letting Go of the Past: EMDR

Three summarizing factors about EMDR:

  1. EMDR loosens up something in the mind/brain that gives people rapid access to loosely associated memories and images from their past. This seems to help them put traumatic experience into a larger context or perspective.
  2. People may be able to heal from trauma without talking about it. EMDR allows them to observe their experiences in a new way, without verbal give-and-take with another person.
  3. EMDR can help even if the patient and the therapist do not have a trusting relationship. This is intriguing because trauma, understandably, rarely leaves people with an open, trusting heart.

Physiological and Therapeutic Effects of Drumming

Recent studies have shown physiological benefits to drumming meditation practices such as, the reduction of the physical symptoms of anxiety, stress, the body’s immune system, brainwave activity, dual cerebral hemisphere activation, and connection with the present moment.

Because of the deep sense of tranquility that the act of drumming facilitates within the Central Nervous System, the effects of stress, and the accumulation of trauma stored within our cellular memory can be processed and integrated through this non-confrontational and deeply personal act even in group settings. This form of mindfulness based attention has also shown to activate the cells themselves, allowing for deep trauma to be released from cellular memory with little interference from the mind’s protective measures and defenses as the trauma is engaged and released by group participants. The chemical messengers of the brain or neurotransmitters reinforce this practice by stimulating alpha wave activity, inducing feelings of well-being and happiness.

The shared experience of drumming in groups is observed to facilitate a shared space of connection and consciousness among its members, alleviating common feelings of isolation, social fear, and inhibition.

Drumming seems to provide a platform for people to experience religious or spiritual connection through a universal practice that has been used by all cultures in some form or another. Through this connection, a space is created to access the deepest parts of our human condition.


References

  1. The Body Keeps the Score science grounding in sound, breathe, and movement as a healing modality. Bessel Van Der Kolkata, M.D
  2. R. Damasio, The Feeling of What Happens: Body and Emotion and the Making of Consciousness (New York: Random House, 2000) 28
  3. K. Holzel, et al., “Mindfulness Practice Leads to Increases in Regional Brain Grey Matter Density,” Psychiatry Research: Neuroimaging 191, no. 1 (2011): 36-43.
  4. K. Holzel, et al., “Stress Reduction Correlates with Structural Changes in the Amygdala,” Social Cognitive and Affective Neuroscience 5, no. 1 (2010): 11-17.
  5. W. Lazar, et al., “Meditation Experience Is Associated with Increased Cortical Thickness,” NeuroReport 16 (2005): 1893-97. Pesso
  6. N. Demos, Getting Started with Neurofeedback (New York: W.W. Norton, 2005).
  7. J. Davidson, “ Affective Style and Affective Disorders: Prospectives from Affective Neuroscience,” Cognition and Emotion 12, no. 3 (1998): 307-30.
  8. J. Davidson, et al, “Regional Brain Function, Emotion and Disorders of Emotion,” Current Opinion of Neurobiology 9 (1999): 228-34.
  9. Bittman, M.D., Barry, Karl T. Bruhn, Christine Stevens, MSW, MT-BC, James Westengard, Paul O Umbach, MA, “Recreational Music-Making, A Cost-Effective Group Interdisciplinary Strategy for Reducing Burnout and Improving Mood States in Long-Term Care Workers,” Advances in Mind-Body Medicine, Fall/Winter 2003, Vol. 19 No. 3/4.
  10. Winkelman, Michael, Shamanism: The Neural Ecology of Consciousness and Healing. Westport, Conn: Bergin & Garvey; 2000.
  11. Bittman, M.D., Barry, “Composite Effects of Group Drumming…,” Alternative Therapies in Health and Medicine; Volume 7, No. 1, pp. 38-47; January 2001.
  12. Winkelman, Michael, Shamanism: The Neural Ecology of Consciousness and Healing. Westport, Conn: Bergin & Garvey; 2000.
  13. Friedman, Robert Lawrence, The Healing Power of the Drum. Reno, NV: White Cliffs; 2000.
  14. Mikenas, Edward, “Drums, Not Drugs,” Percussive Notes. April 1999:62-63.
  15. Diamond, John, The Way of the Pulse – Drumming with Spirit, Enhancement Books, Bloomingdale IL. 1999.
  16. Winkelman, Michael, “Complementary Therapy for Addiction: Drumming Out Drugs,” American Journal of Public Health; Apr 2003, Vol. 93 Issue 4, p647, 5p
  17. Mikenas, Edward, “Drums, Not Drugs,” Percussive Notes. April 1999:62-63.
  18. Friedman, Robert Lawrence, The Healing Power of the Drum. Reno, NV: White Cliffs; 200
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Using Meditation to Tame this Mind of Ours

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(Photo Credit: Dollar Photo Club)

By Nicolina Santoro, MA

Mahayana Buddha, the progenitor and prophet of the middle way, had encapsulated an entire philosophy into short, clear directives. “Commit not a single unwholesome action, Cultivate a wealth of virtue, To tame this mind of ours; this is the teaching of all the Buddhas” (Rinpoche, 1993). Meditation is part of the practice of taming the mind. Often described as the still mind, or still waters of the mind, meditation appears to be a kind of martial art for one’s thoughts. To even begin to feel the stillness of mind that comes with the practice of meditation, one must endure the onslaught of thought as it runs through the beginning meditator’s mind rampantly. Even more interesting, is the realization that this pattern of thought is a regular occurrence in the mind. Meditation highlights the never-ending barrage of thought, as the student tries to negotiate the noise to a place of quiet within the mind.

Meditation is actually a common practice among many different platforms of faith, although called many different names throughout time, but the goal of calming the turbulence in the mind remains the same. The practical applications of meditation have far reaching benefits to those who suffer from a variety of illnesses. Mental illnesses such as anxiety, depression, obsessive-compulsive disorder, and manias have all shown to be positively affected by the regular practice of meditation. Some of the therapeutic benefits of regular meditation practice include enhanced self-esteem, reduction in feelings of hopelessness and depression, and a sense of spiritual connection.

Since the mind, by its various sense mechanisms can create and maintain a subjective reality, one seems to be at the mercy of the mind and its myriad of emotional states of being. Thoughts create emotional experiences based on the electrical impulses that send messages to various chemical centers to whip up recipes for certain emotional states. These emotional states hold tremendous power over self-efficacy, and emotional well-being. Most people have had the experience of having a “bad” day, or a lack of desire to get out of bed. These types of feelings and their sources are often overlooked by people experiencing them, as the emotional tide they create has a strong influence in coloring one’s perceived reality. Over time, the continuing pattern of similar emotional states can create long-term relationships between neurons in the brain. In other words, relationships between a thought and the subsequent emotional state that the thought triggered become a learned response with different chemical markers for different emotional states.

Meditation is the act of awareness, noting a thought as it travels through the mind’s eye, rather than grabbing on to it for dissection. It is in the act of dissection that the emotional response is created. A sort of fixation then occurs, making it very difficult to regain a sense of calm detachment which is the focus of the meditation practice. Observe, but be not of the waves of thoughts that roll through the ocean of conscious awareness, and breathe which is certainly not as easy as one might think.  Buddhism imparts that suffering, and dis-ease are certainly inevitable in life however, there is an opportunity for personal transcendence in the observation rather immersion in this state of suffering  (Rinpoche, 1993). A meditation posture is grounded, comfortable yet deliberate. One may elect to sit on the floor with legs crossed in front of them, arms relaxed and poised comfortably in the lap, eyes closed. One then begins to notice their breath, every inhalation and exhalation is noted in the awareness space. As this practice begins, the mind seems utterly flooded with thoughts, worries, randomness, and chaos. However, through each breath, the subject becomes accustomed to the flow of thoughts which become a sort of background noise, and the central focus of breathing creates an altered or trance like state in the consciousness of the meditator. This altered state of being allows the meditator to observe self from a place of detached compassion which is the place of mindfulness that the Buddha described.

Common mistakes that people make when entering into the practice of mediation exists in the misapplication of the quiet mind concept. The term is slightly misleading. The mind, it seems, is never truly quiet. Thoughts run constantly because the mind is always taking in information, processing it, encoding it, retrieving it, and deciphering it. The stillness of mind exists in the unfettered observance of this process. Unfettered meaning that one never holds on to, or tries to single out the thoughts as they steadily move through conscious awareness of the subject. As meditation becomes familiar to the mind itself, the thoughts no longer control the emotional state of the meditator, and stillness is observed by a state of total acceptance, and symbiosis.

The meditation process has been reported to be difficult, and even frustrating to those who are new to the experience, but long term benefits have also been relayed by those who were able to get through the frustration, and experience the trance-like state where feelings of calm and clarity exist. Meditation as a response and treatment for stress is now common advice from health practitioners even in the west because of the positive impact it has on the central nervous system (CNS), (Fontana, 1992).  The effect that mediation has on the body is noted further in the American Psychological Association’s book entitled Integrating Spirituality into Treatment. Meditation lowers respiratory rate, heart rate, and brain wave states, placing the body in a state of rest which is very helpful in dealing with chronic anxiety. Meditation has also been used frequently in the redirection of addictive behavior because of the altered state that it can enhance bio-chemically. In behavioral and cognitive behavioral types of therapeutic interventions, meditation is also useful in the reprogramming of negative thinking, through the natural change in thought patterns that are facilitated by the practice.

Research conducted by Lindgren & Coursey, published in 1995 shows a strong positive correlation between the use of meditation practice and increased feelings of well being among those who suffer from severe forms of anxiety and depression.  Those who are being treated for more severe mental illnesses such as schizophrenia and bipolar disorder have also reported positive cognitive effects on mood and self-esteem. These trends can enhance the level of care that practitioners bestow upon their clients, giving them the tools to help alleviate some of the distress associated with negative automatic thinking, placing some of the control back in their hands with regard to better self-care.

Self-care is something that even mental health practitioners overlook for themselves. In the mental health fields, burn-out among therapists and social workers is high. The culprit seems to be a lack of self-care and over extension according to the APA. Regular meditation practice can also help alleviate the stress that in the field of mental health seems almost inevitable to its practitioners. Self-care processes that the APA advocates include the awareness of the levels and types of stress in the practitioner’s environment, case load management, outside support networks, and extra-curricular activities that promote a sense of health and well being. A professional support network, boundaries, and realistic expectations upon the self are also highlighted as areas to which the practitioner should attend for optimum results. The clarity that accompanies regular meditation can also invigorate a flagging practitioner, providing a sense of calm and clarity toward the greater good of all concerned.


References

American Psychological Association. ed. by Miller, W.R. (2006). Integrating Spirituality into Treatment: Resources for Practitioners. Washington: American Psychological Association.

Berger, K. S. (2006). The Developing Person. New York: Worth Publishers.

Fontana, D. (1992). The Meditator’s Handbook. Rockport: Element Books, Inc.

Lindgren, K., & Coursey, R. (1995). Spirituality and Serious Mental Illness: A Two-Part Study. Psychosocial Rehabilitation Journal, 18(3), 93-111. Retrieved from EBSCOhost.

Rinpoche, S. (1993). The Tibetan Book of Living and Dying. New York: HarperCollins Publishers.

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