The Practice of Stillness in a Fast-Paced World

by Carolyn Abele, MS, LPC

The beginning of a new year is often a time to start anew. Something I have recently incorporated into my wellness routine is the meditation practice of Savasana.  Savasana in its most simple definition is called “corpse pose,” as it invites a deep stillness and the profound benefits of rest for the mind and body.  Before I dove into the practice of Savasana, I thought taking a long run was the most beneficial thing I could do for my mental health.  When I first heard about Savasana, I skeptically questioned, “How can laying on the floor have any real benefits?” 

The reported health benefits had me curious. Was I missing something? I decided to check it out. From the outside, it didn’t look like much. Savasana is physically basic — you lay on your back with your arms comfortably at your side. (Am I enticing you yet?) The tricky part is remaining completely still, allowing yourself to fully relax, focus on your breath, and release any tension or thoughts.  This is where the practice of Savasana becomes a true practice of noticing and then stopping the fast-paced living, endless to-do lists, and incessant chatter of narration. It is a practice of mindfulness, specifically learning to take a mindful rest. It shifts us away from a mental focus on figuring out our lives to an opportunity for body and mind to untangle and gently process the physical and mental work of the day.  It allows the nervous system to shift from a state of alertness to one of deep relaxation and restoration.

There are physical and mental benefits of the practice of Savasana, including: 

• Improved Mental Clarity: Helps declutter the mind, creates space for greater focus, clarity, and decision-making.
• Stress Reduction: Calming the nervous system reduces stress and promotes emotional balance
• Improved Sleep: Who doesn’t need this? When the quality of our sleep improves, we wake feeling rested. 
• Physical Recovery: Aids in muscle relaxation, promoting faster recovery after exercise, yoga, workout sessions, and other physical exertion.
• Improved Mind-Body Connection: Savasana promotes a deeper connection to the body and its signals.

In our fast-paced world, it’s easy to overlook the importance of slowing down and resting.  But Savasana reminds us that real, true restoration comes from stillness and relaxation. So, the next time you feel like life is moving too fast and far too many things need to be done, resist the temptation to switch into a higher gear and do more. Instead, find a spot on the floor and try the magic of quiet rest. Take your time in Savasana and enjoy the peace it brings to your mind and body. While it may seem counter-intuitive, the deep rest offered will ultimate support you in conquering that to do list — or give you greater clarity about what you can just let go. 

Carolyn Abele, MS, LPC works with adolescents through adults, offering support to individuals struggling with anxiety, depression, trauma, and self-esteem. She offers mindfulness-based cognitive therapy, EMDR Therapy, family therapy, and parent support around behavioral concerns. Her work integrates practical strategies, humor, mindfulness practices, and trauma-informed approaches to heal pain at the root of current patterns. To connect with Carolyn, please call 215-354-7941 or visit her website at carolynabeletherapy.com.

Sleeping through the pandemic

by Barbra Danin

Most of us are all too familiar with the anguish of waking up in the middle of the night, struggling to fall back asleep and worrying about how we’ll manage the next day without our rest.  During the pandemic, we slept more and less:  working from home allowed many of us to turn off their alarm clocks and sleep in, but the stress many experienced made it restless, poor quality sleep. 

 

A great deal of research supports the CDC findings that sleep deprivation has many deleterious effects on our health, physiology and overall wellbeing and quality of life.  This includes fatigue, irritability, mood shifts, and difficulty with learning, concentration and memory.  Our immune system becomes compromised, our metabolism changes, and blood pressure can rise. 

 

Although the amount of necessary sleep varies from individual to individual, on average adults require a minimum of 7 hours of per night. Estimates show that 1 out of every 3 adults do not meet that minimum.  

 

There are many reasons why we struggle with getting enough sleep, including our work schedules, stress, a sleeping environment that is not conducive to deep rest (noisy, uncomfortable temperature), use of electronic devices prior to bedtime, alcohol use, and other things.  The effects of sleep deprivation underscore the importance of practicing behaviors that promote healthy sleep and help maintain a regular sleep/wake cycle

 

Many often resort to medication usage to address sleep issues; however, there are many non-medical strategies have been shown to be equally if not more effective in helping us fall asleep and stay asleep.

 

Some recommendations by the National Sleep Foundation include:

-  daily exercise

-  maximizing light exposure during the day

-  consistent mealtimes

-  avoiding food and alcohol intake 2–3 hours before bedtime

-  limiting caffeine intake

-  limiting tobacco use

-  engaging in relaxing routines before bed

-  avoiding screens before sleep

-  keeping electronic devices away from sleeping area

-  creating a sleeping environment that enhances sleep:

   (reduced light and noise, cool temperatures)

-  maintaining regular bedtimes and rise times, even on weekends

-  getting out of bed after trying unsuccessfully for 20 minutes to fall asleep

-  using a mouth guard to manage grinding, gnashing or teeth clenching

 

Various relaxation practices, including meditation, mindfulness training, breathing exercises, and guided imagery can help reduce tension. Audio recordings and sleep apps can also be effective. Other products that could improve sleep include: white noise machines, anti-snore devices, sleep trackers, wedge pillows, and other products. Alternative therapies that people have found helpful include acupuncture, acupressure, massage, melatonin, valerian root, Tai Chi and Qi Gong, and Ayurvedic Medicine. Always check with a doctor before trying any new remedy. There may be adverse effects or interactions with medications.

 

Cognitive behavioral therapy: Known as CBT, this approach focuses on recognizing thought patterns that are interfering with relaxed sleep.  This therapy has shown positive outcomes in treating sleep disorders. 

 

If these measures do not help, consultation with a healthcare provider is recommended, especially if sleep deprivation is affecting the quality of life.

 

Barbra Danin, MA, LMFT, is a Licensed Marriage and Family Therapist, Clinical Art Therapist, and Certified EMDR Therapist.  She provides individual, couples, and family therapy.  Her specialties include treating children with anxiety, trauma, and behavioral issues – and empowering parents with concrete tools for lasting change.  Learn more at https://theresiliencycenter.com/practitioner/barbradanin/ and www.barbradanin.com. Contact her at (314) 477-8585 or barbradanin@barbradanin.com.

Letting go of Anxiety with Qigong

by Karen Steinbrecher

Qigong is a tool to transform emotional energy, anxiety, and stress into positive energy.  Life today demands a seemingly endless amount of energy and all too often we are left feeling drained and exhausted, stressed, perhaps anxious. Qigong is a way to help.  Everyone needs more energy, but some of us have forgotten how to access it.  These slow, flowing and meditative,  healing movements help us to let go, unlock, move on from stressful, anxiety-producing emotions. Qi is vitality, and Gong means practice. Thus, this practice helps us to empower ourselves and place more inspirational and positive energy into our mind, body, our emotions. You can learn more about this five thousand year old practice in Karen Steinbrecher's Tuesday and Thursday classes. 

Try this You Tube demonstration with Lee Holden called “An evening practice”.  It can be practiced at any time to help us release emotions we do not want in our life:

https://www.youtube.com/watch?v=ybffyTvgTzA. To experience Qi Gong at the Resiliency Center or learn more, check out Karen's class schedule on out Resiliency Center calendar or contact her at karensteinbrecher@msn.com or 215-836-7184.

Find your Roots to Bend in the Wind

by Elizabeth Campbell, LPC

“Like a tree, you have to find your roots and then you can bend in the wind,” Angela Farmer. 

September is a time when many individuals are transitioning.  Kids are starting preschool, transitioning to kindergarten, middle, or high school; young adults start college or a career.  Whether it is a change such as these or another transition such as a break-up, divorce, job change, or a move, it impacts us.  It can change our support network, routines, and what our day to day life looks like.  All of these things impact our mood and our ability to manage stress. 

Things that connect us with a sense of predictability and stability can keep us grounded during a transition.  Change can make us feel uncomfortable and like the rug was yanked from underneath us.  Things that make us feel stable therefore can help to feel like our feet are on the ground again.  This may be in the form of creating routine, such as a daily ritual for self-care, to bring stability.  Relaxation techniques such as deep breathing, meditation, and restorative yoga poses also calm the body and combat the frenetic energy that can come with change while also helping us to feel more grounded.  Giving a sense of predictability can especially be important for children going through changes.  Letting them know what to expect (ie. visiting a classroom beforehand, telling them the process of school drop off) can help them have appropriate expectations.  Providing predictability can also come in the form of maintaining consistency in areas that aren’t changing.   Finally, I cannot state enough how important some form of nurturing self-care is at this time, notably in taking care of our bodies through sleep and healthy eating.  Often we step away from the ways in which we care for ourselves when stress of change takes over.  This is one of the most important times to rely on self-care. 

One difficulty that can occur during transitions is that we may hold on so tightly to the way things were that we are unable to enjoy the benefits of the change. Shifting our focus to being flexible in our expectations can help us to connect more into the present.  We also often do not show compassion to ourselves during transitions.  Change, whether positive or negative, can universally be difficult.  Expecting no impact on our system and becoming angry or disappointed in ourselves when it inevitably occurs often breeds more stress.  Granting ourselves or our loved ones the flexibility to make mistakes, be irritable, or mourn the loss of what they are leaving behind gives room to bend so we don’t break.

Elizabeth Campbell is a Licensed Profession Counselor who provides empowerment and strength-based support to individuals in personal growth and change.  She specializes in play therapy with children, family therapy, creative counseling for adolescents, and trauma-informed treatment for all ages using an integrative, mindful approach to address the whole individual and promote healing.  If you would like to connect with Elizabeth, reach out at elizabeth@elizabethcampbellcounseling.com or 610-757-8163 or learn more at www.elizabethcampbellcounseling.com

Regulating One’s Emotional Thermostat (Keeping Emotionally Cool)

by Kathleen Krol, LCSW, RPT-S

Summer has arrived with its warmer days and longer nights. At this time of the year, patience can wane – and internal thermostats can rise – as family members spend more time together. Awareness of our own emotional stress threshold in relation to others can be overlooked in the day-to-day hectic shuffle of life. Good communication skills tend to slide with the people whom we are closest; family and significant personal relationships. Many people push through stress with minimal awareness of heightened emotional tension and physical discomfort. Or if there is awareness of these sensations, they may be suppressed, after all schedules still need to be kept and the job still needs to get done. How often do we pause to check in on how we are affected by our daily tasks and personal interactions? Are we checking our emotional temperature throughout the day? 

The amygdala is the frontal lobe part of the brain that “fires up” when we are experiencing strong emotion like anger or emotional upset. The rational or logic part of the brain can shut down once the amygdala is “lit up” by emotion. So when we can self-regulate and become aware of our rising emotions, before it heats up too much, it can help us to consciously make choices about how we want to react in situations or with others. 

One way to emotionally self-regulate throughout the day is by picking a relaxation cue. Your cue can be anything from your watch or phone, a picture at the office or that armchair at home. Every time you look at or pass that object, take a deep breath and think “relax” as you exhale slowly, repeat this 2-3 times. Momentary pauses throughout the day, can help keep us in a more relaxed mode and alleviate tension before it builds up further. 

Body scanning for areas of tension can be effective by itself or as a supplement to the above technique. If your emotional thermostat starts to rise, that vague feeling of anxiety or being overwhelmed, your body is most likely tightening as well. Start at your head and quickly scan down to your feet for areas of tension. While taking a deep breath, focus on tightening the area, holding about 3-5 sec, then exhale and release the tension at the same time. Repeat 2-3 times.

At the end of the day, check in with yourself on the drive home, before walking in or out the front door. Are you still carrying something left over from earlier in the day? If so, take a deep breath, hold and then exhale by blowing out, saying “release tension” and imagining the tension being pushed out of your body. Follow by inhaling deeply and saying breathe in relaxation. You also might imagine a soothing color gently washing over your body with the feeling of relaxation. Being aware can reduce the chance of redirecting your frustration unto your significant other, children or pets. Conscious use of simple techniques throughout the day, can help one better regulate one’s emotional state and thus have a “cooling” effect in stress build-up.

How does one incorporate these suggestions on a day-to-day basis? By starting with one idea that resonates with you and consciously making it a part of your routine through phone reminders, a color sticky placed on your relaxation cue, a note on the mirror or refrigerator. Sometimes mutual friends can send a text of encouragement and reminder. Remember change is a process, give yourself time and expect lapses. But do give yourself credit for your effort at being more self-aware in your own emotional regulation!  

Are you interested in learning more about emotional regulation for yourself or your children and teens? Contact Kathleen Krol at kasiakrol17@verizon.net or 215-289-3101 #1. 

Kathleen also runs regular children’s groups for ages 4-9 on expressing and coping with feelings. Contact her for more information and to be notified when the next group will be starting again.  

Kathleen Krol is a Licensed Clinical Social Worker and Family-Play Therapist who works with children, adolescents and families combining family therapy, play and sand tray therapy along with parenting strategies to help the whole family system. Her specialties include emotional regulation, trauma, life transitions, anxiety, depression, and attachment issues. Contact her for a free 30 min phone consultation. www.kathleenkrol.com

A Five-Minute Stress-Reducing and Mindfulness Technique for Parents

by Kathleen Krol, LCSW RPT-S

Do you find yourself rushing home from work to pick up your child from aftercare or your teen from after school sports practice? Are evenings or weekends spent juggling between one child being dropped off at soccer practice and the other being picked up from dance class? If not hustling to get a child somewhere, then it may be juggling two jobs or running multiple errands. We all know the feeling of being pressured and stressed.

I found a technique that helps me, as I am leaving my house, driving in the car or before opening the door to something new. It helps me by focusing my attention on what I am about to do and check with myself to see if I am carrying stress in my body or mind. I call it "Five Senses." I take 5 minutes as I am moving or driving to be aware of my environment by using my five senses. I ask myself, what do I see around me? What do I hear? What do I smell? What do I taste or feel in my mouth? And what do I feel? If I am driving, am I clenching the steering wheel and if so, can I relax my grip? If walking, I might notice that my body is moving fast and my chest is tight. I pause and take a couple deep breaths.

As I transition to another activity, I do so consciously. I tell myself to be aware, that I am here and I can relax now. This technique might not eliminate all stress, but it does remind me to bring my attention to what is currently happening. It refocuses a distracted or racing mind and reminds me that I do have the ability to slow myself down and breathe rather than remaining on automatic pilot.