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.

Slowing Down This Fall ~ Living Life From a Place of Rest

by Jen Perry, LPC

Summer had a spontaneity to it for me this year with lots of kids activities and spur-of-the-moment trips to the lake and beach. This fall, I find myself craving a bit more paced of a schedule and routine. The benefits of rituals and routines are many - including a gentle holding pattern that allows us to live our lives from a place of rest.

Can you imagine what living life from a place of rest might be like? Instead of letting the frantic and frenetic pace of modern life dictate our personal pace in the world ~ living life from a place of rest has three important components: 1) prioritizing the essential basic need of sleep; 2) daily scheduling periods of activity with periods of downtime; as well as 2) cultivating a sense of calm moment to moment. This article will focus on the first component: Sleep.

"Sleep is the golden chain that ties health and our bodies together.” ~ Thomas Dekker

Living life from a place of rest means to emphasize that we rise each morning from rest and will return again in the evening to this restful state. It means to be intentional about our nighttime routines so that we can deepen the level of rest we can achieve. It is knowing how to skillfully meet occasional bouts of insomnia with confidence. Insomnia and sleep problems are often considered effects of stress, depression, and anxiety but new research shows that it can be a considerable contributor to these problems. Here is an article about just that: https://www.theguardian.com/society/2017/sep/06/lack-of-sleep-could-contribute-to-mental-health-problems-researchers-reveal. Being intentional about how we approach this important third of our lives can be preventative as well as help address many mental health challenges.

Sleep “is a pragmatic response to good health. If you have good sleep, it increases your concentration, attention, decision-making, creativity, social skills, health. If you get sleep, it reduces your mood changes, your stress, your levels of anger, your impulsivity, and your tendency to drink and take drugs.” ~ Russell Foster. His Ted Talk can be found here: https://www.ted.com/talks/russell_foster_why_do_we_sleep

There must be some important reason that our bodies require so much rest. For a fascinating dip into the history of humans trying to figure out why and how we sleep here: https://www.howsleepworks.com/how.html I’m struck by the apparent import of sleep: if you live to be 100 you will have spent a cumulative 30 years asleep. I firmly believe in working with our bodies and natural rhythms for health and wellness and given the sheer percentage of time dedicated to sleep from an evolutionary standpoint I think it is worth considering how we approach it nightly.

And yet, many of us (myself included at times) deny or at a minimum rail against this very basic human need for rest. Many of us find we have an inner revolt of sorts towards bedtime, most of us carry an inner child who continues to throw a tantrum at bedtime. This is an invitation to re-parent ourselves and take our inner three year old to bed with intention.

A few suggestions to get a good night’s sleep:

Have a bedtime routine that puts you to sleep on purpose. This does not need to be complicated, just a few simple cues to your body that sleep is coming. Washing your face, brushing teeth, making a gratitude list, doing a guided meditation are all good ideas. Instead of crashing on the couch, send yourself off to bed with the intention for rest.

Lower the temperature in your room. Experts seem to suggest a temperature between 60-67 degrees for adults, 65-70 for kids.

Darken your room. Turn off all lights, electronics, get dark out curtains or a bed tent. (Find a bed tent here: https://www.privacypop.com/?gclid=EAIaIQobChMI76zQzdaa1gIVgiaGCh1Ndg6dEAAYASAAEgIU3PD_BwE. Bed tents are great for kids!

Use a white noise maker such as this one at Amazon: https://www.amazon.com/HemingWeigh-White-Noise-sound-Machine/dp/B01NAPB57J/ref=sr_1_4_a_it?ie=UTF8&qid=1505048583&sr=8-4&keywords=white+noise

Shut down screens at least an hour before bed

Aim to get at least seven hours of sleep

Go to sleep and wake up at approximately the same time each day. Your body is amazing … if you ask it to stay up beyond bedtime you WILL get a second wind and be able to stay up, albeit at some cost to your health and well-being that accumulates over time. Read more at https://brightside.me/inspiration-health/how-to-fix-all-your-sleep-problems-with-science-302110/

What to do when you can’t sleep. If you have insomnia, the worst thing you can do is freak out. This will push sleep further away. Instead, emphasize to yourself that rest counts for something and sleep studies show that we often get more sleep than we think we do during sleepless nights. Breathing and intentionally relaxing your body, or practicing sleep yoga or yoga nidra can be very helpful. Here is an example of a yoga nidra:  http://www.yoganidranetwork.org/mp3/space-love-compassion. Counseling can help with insomnia and other self-care issues.

Jen Perry is a Licensed Professional Counselor, Mindfulness Meditation Teacher, Peaceful Parenting Educator and Coach. Jen’s approach to her client’s mental health and wellbeing focuses on implementing mindful self-care and self-compassion practices. Jen helps people prioritize what is truly important to them and build a heartful life that they love. In addition to seeing clients individually, Jen works with families and runs a weekly Mindfulness and Self-Compassion Therapy Group. Jen can be reached at jen@heartfulnessconsulting.com or 215-292-5056. Additional blog posts can be found at https://heartfulnessconsulting.com/blog/

Big Picture Living

by Catherine McLaughlin

The term “holistic” can mean different things to different people. To me, it means looking at your life from a “big picture” viewpoint, and noticing patterns (good and bad) that may have developed. Some of your patterns may be detrimental to your life experience, while others may be supportive and guiding you through. While everyone has unique factors that comprise their “picture”, there are a few common lifestyle factors that work in everyone’s favor. By making small changes in specific areas of your life, you can move from dis-ease to ease.

As a psychotherapist, I see people who are struggling in various aspects of their life. But psychotherapy is only part of the picture. Visiting a medical doctor to rule out any medical conditions that could be interfering with your overall well-being is the first step. You may also be taking prescription medication to address your symptoms. In addition to psychotherapy and medication, assessing your current lifestyle habits could improve how you interact with your symptoms - and your life.

Good [psychotherapists and] psychiatrists most often look not only to medication and talk therapy, but also lifestyle changes, regularizing sleep patterns, daily routines, circadian rhythms, exercise and diet can make an enormous difference. A mind body connection continues to grow in relevance for everyone. – Riding the Tiger, PBS Documentary

I love working with people as a “lifestyle detective” to figure out how all the pieces come together and interact. Once we determine your personal lifestyle factors, we can start putting it all together to create a picture of wellness and ease. There are a few lifestyle factors everyone has in common, including exercise, nutrition, and sleep.

Exercise

If you’re experiencing symptoms of depression and/or anxiety, exercising may be the last thing you feel like doing. But scientists have proven that not only can make you feel better, it can help prevent symptoms from returning. Exercise helps the brain release chemicals that make you feel good (neurotransmitters, endorphins and endocannabinoids), strengthens your immune system, and raises your body temperature. This combination can have a calming effect on your nervous system, which makes you experience fewer symptoms. Sticking with an exercise plan can positively affect your confidence, connect you more to a social network, and serve as a form of “moving meditation.”

Nutrition

Have you ever noticed how you feel after eating? Do some foods make you feel “different” than others? Foods with high nutrient density - like fresh vegetables, fruits, whole grains, and lean meats - provide our bodies with nutrient-packed calories to use as fuel. Eating nutritionally rich foods can leave you feeling energized, alert, and light. Conversely, foods that are high in fat, salt, and sugar can leave you feeling bloated and tired. Foods like doughnuts, chips, and french fries are high in calories, but low in nutritional value. Eating nutritionally sparse foods in excess can make you tired and irritable, then lead into a vicious cycle of overconsumption and a worsening of negative symptoms. Researchers have demonstrated that eating regularly (not skipping meals) and maintaining a healthy, well-balanced diet can support holistic well-being and positive mental health. They are even finding that eating certain foods can help reduce symptoms of anxiety and depression.

In addition to paying attention to the foods we eat, it is important to pay attention to what we’re drinking. Drinks like juice, soda, and alcohol are high in sugar and calories, and low on hydration. While it may feel as if they quench our thirst in the immediate moment, their sugar content dehydrates us. Water is the best drink around: Not only does it lack calories and sugar, it contains nutrients vital to our brain development and maintenance. Appropriate water consumption not only make our brains work better, but enhances our memory and performance.

Sleep

According to the National Sleep Foundation, adults need 7-9 hours of sleep every night (while teens need 8-10). As we know, lack of sleep is a factor in poor memory, concentration, performance, and mood. Individuals with insomnia are ten times more likely to suffer from depression. Paying attention to your sleep habits (hours per night, how you feel when you go to bed at night/ wake up in the morning, patterns) may help clue you in to how your symptoms may be connected to your sleep.

In addition to exercise, nutrition, and sleep, there are many other factors that can be considered when using a lifestyle approach. Monitoring media consumption, screen time, and stress levels - and adding in self-care routines, daily habits, hobbies, and alternative therapies, such as Reiki, Rubenfeld Synergy, Qi Gong, mindfulness meditation - can work together in harmony to support your well being. The Resiliency Center offers many of these programs; Check the calendar for times and dates. The most important factor, though, is to discover how it all fits together for you. The holistic picture of your life is yours, and yours alone.

To learn more about Catherine McLaughlin, MA, NCC, LPC, please call 267-800-5073, email catherine@cjmcounseling.com, or visit www.cjmcounseling.com.