1. Yoga Therapy For Addiction

    June 23, 2013

    Yoga Therapy for Addiction

    There are many different techniques and methods that can be used to help individuals during recovery from drug addiction or alcoholism. One new type of therapy that makes use of ancient practices is yoga therapy. Participants who use yoga during recovery find that it provides a sense of calm, improves their spiritual connection, and offers them the opportunity to get in shape physically. These benefits are all things that can improve the individual’s life and also greatly assist in recovery.

    Yoga Provides Relaxation and Balance between Mind and Body

    Yoga helps patients manage their emotions more effectively by promoting relaxation and self-peace. Yoga has been known to decrease depression and anxiety, reduce outbursts of anger and fatigue, and lessen confusion. A core value of yoga is self-control, which is practiced by training the mind to direct the body. Patients who struggle with addiction are able to decrease their compulsive behaviors by practicing yoga. Yoga helps the mind and body to work in synergy, by fostering self-discipline and concentration during movements.

    The overall sense of calm that yoga participants experience helps patients who are in recovery accept the challenge of sobriety, and to patiently work toward a new life. “Yoga and meditation do several things, and perhaps one of the most important is that they allow individuals to cope with stress better,” an assistant professor of medicine at Harvard Medical School, Sat Bir Khalsa, said. “At the core of a lot of addiction is a search for that kind of relief from the stressful world.”

    This type of addiction therapy has been proven to help individuals overcome addiction. Excersize acts as a stress reliever and a mood enhancer, both of which can aid in recovery. Individuals who participate in exercise such as yoga are generally stronger mentally and physically, and even after one session they become more capable of tackling the challenge of sobriety.

    Developing an Inner Strength

    Yoga also assists in recovery by enabling a patient to connect spiritually with themselves and their god. Yoga encourages participants to focus inwardly and address their underlying issues. The practice of personal assessment and growth allows patients to identify the reasons they fell into addiction. Yoga helps individuals feel empowered to overcome the challenges that lead them to addiction. Like the 12 step method, yoga helps individuals develop an inward strength that comes from being personally and spiritually connected to a higher power.

    One group of residents in yoga therapy in Boston were featured in a NY Times article. They told the newspaper that they are encouraged every day through their program. One instructor tells them every day, “Tap into your breath to deal with the unknown. Whatever hurts, whatever bad energy you have in your life, you can let it go here.”

    Patients respond well to yoga therapy, and the effect is a strong motivation to continue in sobriety. “The teacher always says how you’re a good person and to love yourself. That makes you feel good about yourself, and you want to stay clean,” said one patient.

    Image Credit: Angela Kukhahn (flickr.com/photos/kukhahnyoga/6052362466)

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  2. Raise Your Confidence and Reduce Pressure with Meditation

    June 22, 2013

    benefits of meditation

    by Colin Zauner

    There are many situations in your daily life that can contribute to pressure, anxiety, stress, and loss of confidence. If you want to raise your self confidence and alleviate pressure, all you have to do is adopt meditation in your daily routine.

    Meditation is just one of the most effective anti-stress remedies when done regularly. Meditation state could be facilitated by different techniques which include visualizations, affirmations, breathing, mantras, and many others. Though it can be difficult at first, regular practice will make meditation effortless.

    To boost your self confidence, you should learn about affirmation meditations. This is done in a sitting position. You must be relaxed and comfortable, while closing your eyes. You can choose a daily affirmation and it must be said [silently] in an engaging voice. Do this for ten minutes, and don’t forget to observe proper breathing.

    You can also do visualizations. Try to visualize yourself in a confident or self-assured state. This is something that you can do every day and almost anywhere. If you are busy at work, you can squeeze this into your schedule without difficulty. I know some people who, to release work stress, schedule a 5 min slot for silent meditation every 2 hours when in the office.

    To be able to learn everything about yourself and your go deep into your thoughts, you have to practice mindful or present moment meditation. This is an ancient technique, and it is one of the most effective relaxation tools that you can find.

    Meditation also helps you to maintain your inner energy (read on Qigong to see how to improve and increase your energy), here is what you can do:

    ·    Spend more time with people having positive energy and positive mindset

    ·    Calm your mind and meditate. While you are in a relaxed state, you must try to feel the energy that is flowing inside your body. Visualization can serve as your protective shield.

    – You can also increase your energy levels through meditation. There are various ways to reduce pressure and increase positive energy. Just sit still and pick a quiet place inside the room or office. Hang out with positive and energetic friends and avoid the ‘energy vampires’ – negativity draws energy away. You also need to spend more time outdoors. This is your chance to ease the stress and burdens of daily living. Enjoy the sun and fresh air as you stroll at the park or go shopping.

    Meditation should be effortless and it is a great opportunity to do nothing. There are many mindless activities that you can do prior to meditating. For instance, you can stare at the starry sky, read magazines, take a walk, and even watch your favorite TV show.

    Did you know that laughter is one of the best things that can elevate energy levels? This helps the body in boosting the levels of endorphins (or “good hormones”) and it decreases stress or anxiety.

    Start practicing meditation today, your mind needs as much relaxation as your body.

    Image Credit: Mark Sebastian

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  3. Psychological Benefits of Feng Shui

    June 21, 2013

    Feng Shui - Flower

    by Jennifer Barnum

    What is Feng Shui?

    Feng Shui is a traditional art of living based on a philosophy strongly rooted in Chinese history, spirituality, and its ancient culture.  A simple definition of Feng Shui, is that it is the idea of living in harmony with the five natural elements in the world that are used in Feng Shui practices. Dating back to 4000 BC, Feng Shui might be an ancient practice, but it is still widely used today in all cultures. It is often recommended by psychologists because of the benefits of the organization, productivity, and relaxation from Feng Shui.

    6 Reasons for Using Feng Shui


    1. Feng Shui increases and improves the energy flow at homes and in workplaces
    2. Feng Shui can harmonize your environments for optimum living and working
    3. Feng Shui will raise the vibration of your home or workplace
    4. Feng Shui is used to energize your environments to become a magnet for opportunities and prosperity
    5. Feng Shui helps to increase your personal luck factor
    6. Feng Shui can help to avoid negative influences such as geopathic stress and EMF (electromagnetic) pollution

    The 5 Feng Shui Elements:

    The words Feng Shui mean “wind” and “water” in Chinese.  The five Feng Shui Elements are wood, fire, earth, metal, and water. Experts in Feng Shui say that you should include all five elements in your home design in some way to achieve balance. The element you are more in tune with should be used slightly more than the rest, just be careful not to still maintain balance. You can also increase use of the elements as your needs fluctuate.

    Water Elements such as a fountains or fish tanks will help improve communications with your family in your home. If you are unable to add an actual water feature, glass or design features in the colors associated with water are blue and black, can be a good substitute. Your water elements should be placed in the northern corner of the room or house.

    Metal Elements should be added to your décor if you are looking to make more money or just improve your overall financial success. Metal can be represented with silver, grey, gold, or any metallic colors or pieces made of stone, marble or metal. Metal elements should be placed in the western corner.

    Earth Elements help create a firm ground for building your family relationships. Adding earth tones such as light browns, yellows, oranges and sandy colors will bring that added foundation for strengthening relationships. Balance and stability can also be achieved with clay or ceramic decoration pieces, or paintings of landscapes hung on walls. Whenever possible this element should be in the center of the room or the room most central to the home.

    Fire Elements help to increase productivity and passion. Feng Shui experts advise to always place the fire element in the southern corner of the room or house. Fire is the most powerful element; therefore, be careful when adding this element to your home and maintain moderation.  Red is the color most associated with fire and it is well received and liked by most people. However, red is such a bold color it may not go with all home décor. Alternatively, you can use candles or lamps to represent the fire element.

    Wood Elements symbolize loyalty and are said to promote creativity and inspiration. Different woods are usually present in home designs; they can be furniture, wood floors, or wood panel walls. Besides the usual brown color associated with woods, green can also be used to represent the wood element when. If your wood element is not mobile, then it is best when placed in the eastern corner of your room or home.

    Feng Shui’s Psychological Benefits

    When you come home to your house, do you feel the stress of the day wash away? You should feel self-satisfied, lighter, energetic, and motivated. If you do not get positive feeling from coming home, but rather feel tired, restless, and overwhelmed, then your home and family life can definitely benefit from balance through Feng Shui. Balance through Feng Shui can also lead to a balance in your mind between the right and left side. Removing clutter in your home also has proven to reduce clutter in your mind and allow you to relax and have ideas flow more freely, making it easier for you to make decisions. Colors also affect your mood, so taking colors into close consideration to the personalities of your family members will go a long way towards improving the mental Feng Shui in your home. The vibes created from the flow of proper chi in your home can actually cause healing within your body.

    Adding plants to a room may not always seem like a Feng Shui concept, however adding plants bring balance to your home. They can help to promote growth in your home and family, in both the literal and implied sense. Before you start thinking that Feng Shui is just some ancient practice filled with superstition, check out the NASA research that shows that indoor pollution is worse than outdoor and proves that plants are the solution.

    Image Credit: Kiddharma (flickr.com/photos/kiddharma/233451177)

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  4. The Secret to Aging Gracefully

    June 19, 2013

    aging gracefully

    Tao Porchon-Lynch, the world’s oldest yoga instructor.

    by Anita Brayer

    It’s not a miraculous face cream. It’s not a brilliant makeup technique. It’s not a hidden plastic surgery procedure.  Then what’s the secret to aging gracefully? It’s quite simple: Acting your age.

    Eleanor Roosevelt once said, “Beautiful young people are accidents of nature, but beautiful old people are works of art.”

    It’s entirely possible to blossom into a beautiful old woman full of poise and grace without the aid of face cream, makeup, or plastic surgery. You just need to embrace your aging body. Understand that it’s simply part of nature, and there’s perfectly nothing wrong with getting old.

    Society views “old” as a bad thing, so naturally we women want to stay young forever. Some women take aging harder than others. You can find such women at the hottest club in town, dressed in tight mini-dresses and flirting with men two decades younger than them. They may think they’re hip, hot, and so Carrie Bradshaw, but we’re not living in TV land. We live in the real world, where the ladies from Sex and the City would be perceived as flippant women pathetically clinging to their rapidly fading youth. Know what’s funny? Middle-aged women who try so hard to appear 20 years younger actually make themselves seem older than they really are.

    That being said, women who dress and act their own age often come off as refreshingly youthful. There’s something beautiful about a person not being afraid to evolve over the years.

    No, we’re not telling you to cut your hair short at 40, give up exercising at 50, throw away your jeans at 60, take up knitting at 70, and start smelling like mothballs at 80. Rather, we’re just showing you how to embrace and boast your age while remaining youthful and fashionable.

    Just look at Helen Mirren.

    Ladies, Helen Mirren is 67 years old. Sixty-seven years old, and she still looks amazing in a bikini! However, her stunning bikini bod isn’t what makes her beautiful and inspirational; it’s her confidence, intelligence, grace, and total acceptance of her age and appearance. If it were possible, we’d tell you that the trick to aging gracefully is to physically and mentally transform into Helen Mirren. Since such technology wouldn’t exist for another thousand years, you could only move on to the next best solution: acting your age. Here are a few tips on how to act your age while remaining youthful and fashionable:

    Reconsider your definition of ‘old’.

    When you were a kid, you thought grown-ups over the age of 35 once roamed with the dinosaurs, didn’t you? Now that you’ve passed the threshold of little-you’s definition of super old, you’ve found that you’re not so old after all, right? Think about what age you consider to be old right now. Chances are when you reach that age, you’ll change your opinion of what age constitutes as old, and when you reach that age, you’ll change your mind again, and the cycle will keep repeating until the day you die. Actually, you only become old when the world loses color – when you no longer find joy in life. Till then, you’re bright, colorful, and definitely not old!

    Embrace your age.

    Now that you understand you’re not old at all, it’s time to accept your age and understand that it’s just a number. Instead of saying that you’ve got an aging body, start saying that your body’s evolving. Wrinkles? They’re laugh lines! Gray hair? That’s just a new hair color! You’re evolving into a new you, and it’s quite exciting to see how you will end up!

    Take up new activities.

    Part of getting older is accepting that you can no longer do some things. You’ve been doing this your entire life (remember giving up diapers at 3, Barbies at 12, and miniskirts at 25?), so why stop now? When you decide that you’re too mature to keep doing something, don’t sulk! Simply replace it with another activity that’s appropriate for your age.

    Stay fashionable.

    Just because you’re older doesn’t mean you have to give up your fashion sense! There are plenty of age-appropriate fashionable clothes available in many different stores near you. It can’t hurt to wear some makeup, although not too much.

    Keep taking care of your body.

    Eat well, exercise, and treat yourself to a spa session once in a while. Getting older is not an excuse to give up on yourself. Next to acting your age, taking care of your body is the key to aging gracefully.

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  5. Research Quantifies Benefits of Exercise Against Depression

    June 16, 2013

    exercise against depression

    by Jessica Josh

    We all heard that: exercise to avoid or alleviate depression. For years, mental healthcare providers have universally agreed on the merits of exercise as complimentary therapy for depression. But no clinical research has been performed in order to quantify its power over mental illness. Until now.

    In the May issue of the Journal of Psychiatric Practice, psychiatrists from the University of Texas Southwestern Medical Center in Dallas reported unprecedented research findings on benefits of physical activity for treating clinical depression, known in medical parlance as major depressive disorder (MDD).

    “Despite the substantial evidence supporting the use of exercise in the treatment of MDD, previous studies have not provided a clear indication of the proper dose of exercise needed to elicit an antidepressant effect,” wrote authors Chad Rethorst, PhD, and Madhukar Trivedi, MD.

    According to World Health Organisation, depression afflicts around 350 million people worldwide, with 9 million adults in the US alone suffering from clinical depression.

    Specific guidance

    Reviewing findings from existing randomised trials, the authors found that exercise is indeed an effective antidepressant, either by itself or in conjunction with drugs and psychotherapy, among other treatments. These trials also suggest that MDD patients respond optimally to aerobic exercise and, to an extent, resistance training.

    Based on statistical results of their study, Rethorst and Trivedi recommend depression patients to aim for 50 to 85 percent of their HRmax (maximum heart rate) when performing aerobic activities. They also prescribed weight training at 80 percent of 1-RM (repetition maximum); three sets of eight repetitions involving both lower- and upper-body muscle groups are adequate.

    All in all, MDD sufferers should clock in three to five exercise sessions weekly, with each session lasting 45-60 minutes. However, Rethorst and Trivedi warned that measurable health benefits can manifest within four weeks of starting the regimen.

    Granted, clinical psychologists argue that exercise of any frequency and intensity is better than doing nothing at all. Even in the study by Trivedi and Rethorst 15 percent of patients did not finish the physical activity regimens required by the trials. So, why does it work? Physical exercise increases the rate at which serotonin (aka “hormone of happiness”) is generated by the brain, thus causing the increase in release and synthesis of serotonin.

    Stubborn depression

    Alas, even the best treatments may prove futile against depression. Sometimes other conditions, can aggravate it. Bipolar disorder, thyroid disorders, cardiovascular ailment, and anemia have all been known to make depression resistant to treatment.

    Psychiatrists may prescribe, in addition to antidepressants, medications indicated for other mental illnesses, e.g. mood stabilizers, stimulants, and antipsychotics. They may also request a cytochrome P450 genotyping test, which tells if the patient can efficiently metabolize a drug.

    Clinical psychologists are essential participants in the treatment of depression. Psychodynamic treatment, a relatively drastic kind of psychotherapy, helps the sufferer dig up deep-seated beliefs and feelings that contribute to the depression. This method obviously takes time but, unlike medication, it arms the patient with tools to avoid depression in the future.

    It is rarely used nowadays, but if worse comes to worst, psychiatrists may proffer options like transcranial magnetic stimulation and electroconvulsive therapy (ECT), both of which make use of electric currents.

    In the former, a large coil builds magnetic fields that affect the mood-controlling parts of the brain. ECT, on the other hand, offers stopgap relief from severe depression by practically passing electricity through the brain; patients experience a seizure each time.

     Image Credit: Mark Sebastian

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  6. How To Manage Stress During Your Job Search

    June 15, 2013

    Need to manage stress

    by Adrienne Erin

    If you’ve been looking for a job, you probably know that new opportunities don’t show up as quickly or as easily as you would like. There can be long stretches between jobs, when money and your happiness starts to run thin. When this happens, you can become frustrated and disappointed.

    No matter how long you’ve been looking for a new job, stress can enter in as part of the process at any time. Everything from customizing cover letters to waiting for a call from the hiring manager can cause major tension and anxiety. It’s important to cope with this stress, both for the sake of your sanity and for the success of your job search. Seeming desperate, depressed, or cynical can hurt your chances at scoring an interview or an invitation back.

    How do you manage stress when the phone doesn’t ring or there are no emails asking for an interview? Well, the good news is that although job hunting can be challenging, there are choices you can make to decrease stress.

    Get a Support Group

    Every stressful situation is handled more effectively when you have people around you who are supportive. Reaching out to your family and friends about how you’re feeling during your job hunt is a good way to relive stress and lessen the burden. These individuals can give you a boost of confidence right when you need it most and help keep you feeling motivated.

    If you don’t have a support group and you’re feeling uneasy with your job search, try joining an anxiety support group or a group for job searchers to help ease the tension. Being around others who are in similar situations will remind you that you’re not alone in your struggles. Plus, it can be great networking – most of you will not be in direct competition, and you may have contacts that could help your fellow members and vice versa.

    Don’t Overdo It

    Don’t apply for any and every job you find just because you’re feeling a little desperate. Take it easy and only apply for jobs you’re highly qualified for. Even if the bills are piling up or you’re fed up with your boss’s demands, applying for too many jobs will most likely result in a lot of rejection. It will also drain your energy and open the doors for stress to come into your life.

    Make Time for Relaxation

    Your job search should not consume your life and only take up a few hours of your day. Take time to relax and rest so you will be energized when you get back on the job-search grind. Have fun while you’re job searching by keeping an active social life with family and friends. You can also try to take on new, relaxing hobbies, such as organic gardening – this one is excellent to manage stress. It’s important to focus on positive thinking instead of looking at the downsides.

    When you are mentally relaxed, your job search will be more effective — and mentally relaxed candidates are more attractive candidates.

    Keep a Positive Attitude

    It can be hard to keep a positive attitude if you’ve lost your job or hate the one you do have, but you must have one in order to keep stress away. Your job search will be more useful if you remain focused and motivated throughout the process. If you don’t think you are worthy of being hired, this will be evident in your interview skills and affect your desire to look for work. Instead, put your best foot forward and focus on the positives. When you have confidence, it will show in your demeanor and transfer over to your job searching skills.

    Image Credit: Alec Couros

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  7. The Importance of Empathy in Your Relationship

    June 13, 2013

    romance and empathy

    by Jonathan Lenbuck

    In order for a relationship to be successful, having empathy for your partner is important. Of course, your partner also has to have empathy for you. We all have to work at our relationships to ensure we get the most out of the experience, while taking into account the other person’s feelings, wishes and needs. Yet for some people, fostering empathy as part of a close relationship can be difficult to achieve.

    What is Empathy?

    The word ‘empathy’ has only been part of language use for just over a century. Empathic capabilities in humans are considered to be a part of our emotional intelligence. When we empathise with another person, we are able to see things from their point of view.

    Some of you will be familiar with the phrase “Don’t judge a man until you have walked in his shoes,” which speaks of the importance of empathy and moral values. Empathic abilities enable us to form the basis of a moral code, based on how we believe other people would like to be treated.

    When we know someone well, we can very often predict what they would do in certain situations, based on our knowledge of that person. This is referred in psychology as “Theory of Mind.” Due to our empathic capacities, we can respond appropriately in social situations, and take socially appropriate actions in a range of different situations.

    Empathic Issues

    Like so many problems in psychology, a good way to emphasise the importance of empathy in our relationships is to look at what happens when someone has very few empathic capabilities. A number of psychological conditions can inhibit an individual’s empathic ability. Some of these are:

    When a person lacks empathy, their behaviour is not always what we might expect. Often, the individual may seem thoughtless or arrogant at times. In extreme cases, this can lead to cruelty and distress. However, for someone living with a psychological condition, it is not their fault if they say the wrong thing, or sometimes seem cold before they see your reaction.

    They are relying on your empathy to see things from their perspective. Those who have empathy learn to understand that no harm is meant by the occasional cutting remark. The individual was simply unable to foresee the impact their words would have, in the current situation.

    Some individuals tend to see things in black and white. When a person has a different opinion to them, they react negatively. They enter a defensive state of mind where they are unable to see the point of what the other person is saying. This means that collaborative work and discussion can be extremely difficult.

    Anger versus Empathy

    No matter what our capacity for empathy, when we become angry, our ability to empathise becomes compromised. When we become: frustrated, stressed, or angry it becomes difficult to see things clearly. Many of us will admit that when we get carried away in an argument, we can say things we don’t really mean in the heat of the moment. Then afterwards, when we have had the chance to calm down, we regret saying them and feel compelled to apologise.

    The Importance of Empathy in Close Relationships

    Having empathy for others is important in all relationships. We demonstrate our empathic abilities for a partner by identifying what that person is feeling. To have empathy for other people, we must be in touch with our own feelings. Good listening skills are valuable to enable great communication between partners.

    Someone with an empathetic nature is patient, kind and understanding. They accept that we all have flaws, but that we deserve to be loved in spite of them. Those wishing to learn how to become more empathetic should know that to have empathy for someone else, we must first love ourselves.

    Empathy in the Spotlight

    When couples come to a counselling session, they are asked how they feel about their relationship. Counsellors use empathic questioning, to encourage empathic thinking in other people. For example, a typical question frequently asked during a counselling session is: “How do you think your partner feels about your relationship?”

    In situations where a person has very little empathy, therapy can nurture vital relationship skills. Increasing an individual’s awareness about problems which may occur in future, and finding ways to deal with them is the role of the counsellor. Issues affecting a couple’s relationship are identified, and strategies are discussed so the couple can deal with them as they arise.

     Image Credit: Wirawat Lian-udom 

     

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  8. How to Create a Positive Action Mindset

    June 11, 2013

    positive thinking

    by Ryan Rivera

    It’s become an increasingly difficult world. People tend to focus on the negative side of living, and that negative thinking causes not only worsen their quality of life – it also translates to a lack of action. After all, if the world is seen as a negative place, what is the point of achievement and goal setting? What would be the benefit of working hard?

    Of course, this becomes a self-fulfilling issue. If you’re not taking action in your life, you’re not going to achieve anything, and the world really is going to be a more negative place (thus reinforcing your beliefs). If you really want to make very real life change, you need to be able to motivate yourself into not only a positive mindset, but a positive action mindset – a mindset that is actively working towards completing goals and making your life better.

    Combatting Years of Negative Thinking

    Of course, in some ways this is easier said than done. After all, it’s very hard for people to break their own thought habits. Those that are used to looking for the negatives are usually going to find them while blocking out all of the positive things. Regaining that positive mindset takes time and commitment.

    But there are some strategies that can help. Consider all of the following:

    • Fake Positivity

    Perhaps the best activity to try is faking positivity. Pretend that you are an actor in a play that has to pretend to be a completely and genuinely positive person. What would you do? How would you act?

    The human brain adapts to the mindsets you display outwardly. It’s the reason some actors end up becoming more like someone they played in a movie. The brain doesn’t understand why you’re acting the way you do, so it turns you into that person. Positive mindset pays off and faking positivity can really rub off over time.

    • Never Sit Down

    Remember that one of the things you’re trying to do is take action, not just become positive. When you have chores to do, goals to complete, or things you want done, you need to be able to give yourself the energy to take action. So do your best to avoid sitting still. Always be up and about doing something whenever you can, and if you have nothing to do or need to sit because your feet hurt, try your best to make sure you’re sitting with a purpose – like to complete your bill payments, do art, or otherwise be active.

    • Utilize Technology

    Technology is generally the enemy of action and positivity, often increasing anxiety and stress and decreasing action. But there are ways you can use technology to vastly improve your positivity, productivity, and energy. First, make sure that any time you are using technology – computer, TV, etc. – you’re using it for positive things, like watching humor shows on television (not dramas, reality, horror, etc.) and looking at things that improve your mood and your drive.

    But you can go further. Most people have a smartphone these days. You can schedule in reminders for positive thinking, alarms for taking action, and more. You can use your phone as something that constantly reminds you that you need to enjoy various activities, while programming it with the type of music that gives you energy and motivates you forward. Technology has its downsides, but you can use it in ways that improve your positivity overall.

    • Place Reminders Around Your Home

    Similarly, make it harder for yourself to sit and mope by placing reminders of what you should be doing around your home. Whether it’s post it notes with inspirational phrases or multiple copies of your “to do” list, performing this activity will keep you accountable to yourself, and that can go a long way towards making sure you don’t fall back into the negativity trap.

    Controlling Your Positivity

    Becoming that positive person you’ve always wanted to be is a process. It’s not something that’s going to magically occur overnight, and it’s something that requires a dedication to yourself and your advancements. But everyone can obtain this positive mindset if they’re willing to put in the work. Consider the above tips, and dedicate yourself to true positivity to see a real difference in your life contentment.

     

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  9. Help! I Think My Son Has ADHD

    June 9, 2013

    ADHD child 

    by  Kassandra Brown

    Recently a client of mine (let’s call her Sue) shared that she had taken an on-line test to check whether she had ADD or ADHD. “A couple of my friends kept making jokes about me being ADD,” Sue said to me. “After a while I thought I’d see if they were right.” Her scores placed her in the ‘very strong probability’ category for ADHD.

    Sue shared this information with me in our parent coaching session because she noticed that her son exhibits the same ADHD traits from the on-line test. She was wondering if she should talk with her son’s teachers. She also wondered about the consequences of having her son labeled as ADHD.

    Labels: Harm or Benefit?

    In medical treatment, it’s easy to get caught up in labels. Labels have power. They can be useful when they indicate a well known and helpful treatment path. Unfortunately, labels can also take on an unhealthy life of their own.

    Are you curious about what’s right for your child? Asking a few key questions may help clarify your path.

    • Are you planning on getting a formal screening or evaluation for your child?
    • If you screen or evaluate, what do you plan to do with the information from that screening or evaluation?
    • What is the existing relationship between your child and their teacher?
    • Do you and your child experience trust and caring with the child’s teacher?
    • Is the relationship between your child and their teacher adversarial?

    Sue thought she should ask her son’s teacher to treat him as though he had ADHD. Sue thought doing this would help the teacher use a current model for ADHD to positively motivate the child. She also thought this might help the teacher to view the child’s disruption as a symptom rather than as misbehavior.

    How might Sue answer these key questions? Sue wants her son to be treated well in school. She wants him to have a learning environment that works with his natural tendencies. She is not planning on a formal screening. She also has no plans for medication. Currently her son has a respectful and kind relationship with his teacher.

    Creative Solutions (Without Labels)

    The teacher relocated Sue’s son’s desk to accommodate his active learning style. She gave him a desk in the back row of the classroom where he is free to stand and move as long as he’s also doing his work. Being in the back of the classroom allows Sue’s son freedom of movement without disrupting his classmates. The solution is elegant in its simplicity and effectiveness.

    Since the teacher is already showing a willingness to work with Sue’s child, I advised Sue not to share her ADHD suspicions. The danger of labeling Sue’s son is that that label will follow him from grade to grade. It may cause his next teacher to assess his needs, abilities, and mental health before getting to know him as a person. Instead, I suggested to Sue that she continue to form good relationships with her child’s teachers, advocate for his needs, and help implement positive solutions.

    You can do this too. Talk to your child’s teachers at the beginning of the year. Be willing to share past challenges and solutions. Share your goals for your child’s learning. Be willing to help support the teacher.

    Teachers are often busy trying to balance many needs and learning styles within the same classroom. Sharing your assessment of your child’s needs and also offering to help can help your child’s teacher hear better manage your child’s needs. Perhaps you can volunteer to come in once a week, teach something you know well, or support a subset of the class during small group work.

    Many parents hesitate to offer help in the classroom because of a belief that classrooms are only for ‘real’ teachers. “What do I have to offer?” you, as a parent, may wonder.  The answer is “A lot!” Just stepping in to sit with the kids and help them when they get stuck takes pressure off the teacher. The less pressure the teacher is under, the more likely he or she will be to be creative and flexible. This benefits everyone including your child.

    Another reason parents often hesitate to volunteer in the classroom is that they do not feel they have the time. In order to know if that’s true ask, “How much time does it take to help?” If you can’t volunteer weekly, perhaps one hour a month might be enough to make a huge difference. Often there is some way for you to help at your child’s school, perhaps even before or after school. If your offer is sincere, you can find a way.

    Getting to know the teacher, offering the teacher support, and communicating your child’s needs can create a successful learning environment that diagnosis alone cannot. This was true for Sue and it may be true for your family too. Before ADHD screening, evaluations, and medication, I recommend thinking about your goals and formulating a plan for positive change. If you need assistance in doing this, I am happy to help.

    Have labels helped you and your children? When have labels stood in the way? Share your experiences with us.

    Image Credit: Nwardez

    Category Health Tips, Mental Health, Motivational | Tags: ,,,,,,,, | Comments Off on Help! I Think My Son Has ADHD

  10. Brain Health Activities – 5 Tips To Help Keep Your Mind Sharp

    June 8, 2013

    Brain Health Activities

    The same way you go to the gym and work on the fitness of your body through exercises, you can improve the fitness of your brain by regularly doing activities that train your mind. When you train your brain properly you’ll be able to stretch the limit of your mind. When you utilize the right brain activities you’ll eventually start improving your memory, reflexes, creativity, your ability to process information and a lot more. Check out these fitness tips made specifically for your brain.

    Perform Reconstructive Activities

    Reconstructing something like an image or what a person said can help you improve your memory and increase all levels of brain operation. It is considered one of the top brain health activities. Head out to a Zoo or art gallery and get a tour. As you go through the tour make sure you listen to everything the tour guide is telling you. Try to pay attention to every little detail of the tour and once the tour concludes try to remember everything until you reach home.

    Once you are home try to write down everything you remember from the tour on a piece of paper. This simple activity will improve your overall brain function and ability to receive and recollect things easily.

    Another thing you can try to reconstruct in your mind is a certain song that you like. Listen to a song as much as you can until you have memorized it word for word. This will help your mind develop great thinking and remembering skills.

    Reconstruction activities will release beneficial chemicals in your brain like neurotransmitter acetylcholine. Acetylcholine is a main carrier of thoughts and memory in your brain. Without enough acetylcholine in your brain you won’t be able to focus on anything for too long, and both your storage and memory will suffer.

    One of the best ways to release more acetylcholine into your brain is to perform an activity that requires you to use your eyes. Pick a location somewhere outside like a park or you can even do it inside your home. Now sit down somewhere and look directly in front of you while trying to focus on everything you view. Don’t turn your head or move your eyes, just look straight ahead. Remain in this position for 10 to 15 minutes and then when done take a pen and list everything you saw on this list. This is another effective reconstruction activity that will help reduce memory loss and fight off symptoms of conditions like Alzheimer’s.

    Learn A New Instrument

    Have you ever wanted to learn how to play a certain instrument but you never made it a priority? Well, if you are trying to sharpen up your mind now is a good time to start learning. When you learn how to play an instrument it’ll improve your memory, brain processing, and even help with hearing.

    The reason why learning a new instrument will improve your brain’s ability to remember things is because you have to learn about things like scores and tones when you learn music, which will train your brain to store more information than before.

    Do Your Math

    Most people are intimidated by math while they’re in school and try to avoid this subject as much as possible. However, solving math problems (even simple ones) can help you stimulate your brain.  The key to using simple math problems to improve your brain health is to do them as fast as you can. When you use your brain to solve creative problems quickly your brain will begin operating at a much faster rate and slow down the effects of aging.

    Sudoku

    Sudoku is a logic based puzzle that can improve your brain function dramatically. This activity will mainly help the left side of your brain, which is the logic area. People who frequently play the Sudoku game report that their mind feels sharper and they are more alert. Brain health experts recommend playing games like Sudoku in order to keep your brain operating at a high level when you’re old. You can find Sudoku in most newspapers at least once every week.

    Learn How to Use Your Off Hand

    Believe it or not, but learning to use your secondary hand can have a great effect on your brain. If you are left handed try using your right hand to do simple things, and if you’re right handed try to use your left. Doing this activity as often as you can will help your brain learn a new and more challenging way of doing things.

    This will force your brain to make a positive change. Start with something as simple as brushing your teeth. Learn to brush your teeth everyday with your off hand and eventually your brain will adapt to this change. Continue to learn how to do more challenging tasks with your secondary hand to keep challenging your brain and improving its processing power.

    Image Credit: Mark Sebastian

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