The Value of Coldness — Worth the Shock?

by Carolyn Abele, MS, LPC

Often when people consider ways to regulate their emotions and body systems, ease aches and pains, and promote healing, they think about warmth. They imagine being cuddled and cozy or sweating in the sauna. After I watched Chris Hemsworth’s docuseries Limitless, my interest in cold therapy was piqued. Cold water exposure has been used in various cultures for many years and is now gaining popularity in the United States as a way to heal, regulate and rejuvenate. Wondering how a cold water plunge can feel good?  The cold water shocks the nervous system and releases endorphins (which feel good!).  Research suggests that taking the plunge for several minutes, several times per week can offer many benefits.  Experts do caution that a gradual introduction to cold water exposure and emersion is best.  An easy way to start your cold water exposure is to turn the hot water all the way off at the end of your shower, and to work on regulating your breathing while your body cools with the cold water.  

The benefits of cold water exposure are still being discovered, and are very promising.  Some of the more common uses are to help with inflammation, decrease depression and anxiety, reduce migraine symptoms, stop panic attacks, speed up cell regeneration and increase the functioning of the immune system.  Cryotherapy (cold therapy) has recently emerged as a treatment option providing regulating and healing benefits.  There are now Cryotherapy centers popping up around the world to offer cold exposure as a way to improve mental and physical health.

Cold water exposure and cold therapy offer alternative, accessible treatment options for a variety of health issues.  Whether you are looking to improve physical functioning, mental clarity, focus, or any of the other possible benefits, information (beyond Social Media) suggests the only downside is the temporary discomfort of being cold. I’ve already started the cold rinse at the end of my showers and plan to regularly use cold water exposure to do a little of my own research into its possible positive health benefits. Seems like all those people who love Polar Plunges are less crazy than I thought, and I am late to the cold party!
 
Carolyn Abele, MS, LPC works individually with adolescents through adults, and  with  families and parents.  She specializes in working with individuals with anxiety and depression, trauma, self-esteem, as well as helping adolescents and their families with behavior related challenges. To connect with Carolyn, please call 215-354-7941 or visit her website at carolynabeletherapy.com.

Learning to Let Go of Anxiety and be Fully Present to your Life

by Heather Hill, MSS, LCSW

In my therapy practice and through personal observation, I’ve noticed that anxiety seems to be on the rise.  Anxiety can be a normal response to stress.  It’s a feeling of nervousness or unease, about an imminent event or a situation with an uncertain outcome.  It’s the alarm system in our brains that tells us danger is approaching and prepares us to fight, flee, or freeze.  However, anxiety can turn on us when our alarm system is sensitive or faulty, setting off emergency sirens all the time.  When our alarm system isn’t working properly, excess anxiety creeps in and interferes with our ability to be present, enjoy ourselves, and take risks to achieve meaningful goals.  Our lives become smaller and smaller and we feel worse about ourselves.  Anxiety can be persistent, like a weed; and if it’s not tended to, it can choke out the healthy life around it.  Fortunately, anxiety can be kept in check if you learn, and more importantly practice, the art of letting go.

Why Anxiety is on the Rise

Adults and teenagers are suffering from anxiety more now than in the past.  The American Psychiatric Association found that Americans are more anxious than they were a year ago on five measures: health, finances, safety, relationships and politics.  While it’s hard to draw any definitive conclusions about why this is so, many researchers suspect that the political climate, 24/7 news cycle, environmental degradation, and social media create a vicious cycle of fear and powerlessness. This article shares more: https://www.psychiatry.org/newsroom/news-releases/americans-say-they-are-more-anxious-than-a-year-ago-baby-boomers-report-greatest-increase-in-anxiety

Teenagers are also suffering from greater anxiety and depression. Researchers like Jean Twenge who wrote the book IGen point to a shocking increase in teen mental health problems with the advent of the Iphone. This article shares more: https://www.nytimes.com/2017/10/11/magazine/why-are-more-american-teenagers-than-ever-suffering-from-severe-anxiety.html]

Strategies for Letting Go of Anxiety:

1. Connect to Nature

Many people feel less anxiety after spending time in nature.  Outside in a natural setting, our senses can be more engaged and we are less distracted by our minds.  In addition, we are most likely exercising when outside.  A Stanford study found that walking for 90 minutes in nature vs walking in an urban setting had an effect on the prefrontal cortex in the brain that is responsible for rumination. Read more about the study here:  https://news.stanford.edu/2015/06/30/hiking-mental-health-063015/ 

You don’t have to be close to a forest or a beach to reap the healing properties of nature.  A picture or a view of nature has been shown to relieve stress and anxiety. “Nature, whether you’re in the woods far away from it all, in a city park, or simply walking down a tree-lined street, has the power to make people feel new again. Studies have shown that a simple walk in nature can reduce anxiety, keep your spirits high, and even improve memory. Even just looking at photographs of greenery for less than a minute can give you a mood boost. Spending time in nature reduces stress and helps people feel energetic and more alive, according to scientists at the University of Rochester (Brown and Ryan, 2003). A recent study used mobile EEG devices to monitor participants’ emotions during a walk in nature. Researchers also found that people were more likely to experience meditative-like brain waves and exhibit less frustration if they were walking in a green space, compared to a bustling shopping street or a busy business area (Aspinall et al., 2013).”  Read more at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6085576/

On the Restorative Nature Walk held here at The Resiliency Center every Monday, you can practice many of the suggestions listed here to identify, accept, and let go of your anxiety.  During the walk, we don’t try to achieve a certain amount of steps; but walk mindfully and slowly, stopping when a butterfly or bird delights us.  We strive to be present to ourselves, each other and the natural world and by the end of the hour, we all feel slightly less anxious.   

2. Return to the Body

According to Deepak Chopra (Read More at http://www.oprah.com/spirit/deepak-chopra-breaking-the-cycle-of-anxiety ), anxiety gets stuck when it stays in the mind.  If we recognize the energy we are devoting to thinking and overthinking, and tune in to the way our bodies are feeling, we can return to a natural state of calm.  Chopra advises that if we break down anxiety into each bodily sensation, we address one sensation at a time and gradually calm the entire body.  For example, if anxiety makes your breathing shallow, concentrate on taking slow deep breaths.  In addition to this practice, exercising, gentle stretching or yoga will help regulate our nervous system and help restore balance. Elsewhere in this newsletter, Karen Steinbrecher offers a Qigong practice for connecting with the body to release anxiety. 

3. Surrender the Ego

We may feel like we have to shoulder the burden of our fears alone because we don’t want to appear “weak”.  Or, as a defense against uncertainty, we paradoxically try to control more, not let less.  Acting counter to that instinct, by admitting your human limitations and practicing humility could yield greater connection to self and others.  Sometimes telling one other supportive and trusted person how we feel can be the most powerful step in reducing the negative impact of our fears.      

4. Start Meditating

When anxiety threatens to overwhelm your capacity to cope, it is a great time to begin a meditation practice.  One unique way to start meditating that incorporates nature is to find a “Sit Spot”, or a place you are drawn to in nature that you visit regularly for your meditation practice.  Find more information about it in this article: http://inmynature.life/ideal-sit-spot/

5. Turn off the Phone

Social media and technology magnify worry by making us feel like we are missing out on news, social events or the latest trends.  We blur the boundaries of work and home life when we have access to emails right in our pockets.  We have a minute to check social media and we find ourselves suddenly feeling angry about something not “liked” or a tweet.  Try an experiment and turn off the social media for one month. 

6. Add in Gratitude  

In the tunnel vision of anxiety, we are probably not aware of gratitude.  At any time, no matter what is going on, one can always find something to be grateful for, especially by looking around in the natural world.  Start a Gratitude Journal, to capture moments or observations in your day that you’re thankful for. Sometimes, this practice helps us develop the mental flexibility to change channels or expand awareness and therefore dilute the anxious thoughts.

Heather Hill, MSS, LCSW has been a psychotherapist for over 10 years. She specializes in helping teenage girls and women who struggle with anxiety and depression. Heather is passionate about using nature and ecotherapuetic approaches to overcome mental health challenges . She can be reached at Heatherhilltherapy@gmail.com  or 215-485-7205.

Tapping Your Way to Emotional Resiliency By Delia Nessim

Emotional Freedom Technique (EFT, or tapping), has recently been featured on Dr. Oz, but there are still some who have not heard of it yet. Tapping is a technique that calms the nervous system and balances the natural flow of energy. It is extremely easy to learn and do anywhere and anytime. Tapping is a powerful tool that is completely safe and effective at improving a broad range of issues including physical pain, stress, phobias/fears and emotional traumas.

Basically, it is a matter of tapping your fingers on certain spots on the face (called meridian endpoints). The tapping is combined with thoughts and words that allow the feelings to be expressed and released. As a therapist, I am very excited about this technique because I like to see my clients feel better quickly. Tapping is used to help relieve trapped emotions from past experiences but it is also very effective at alleviating strong emotions such as anger, frustration or sadness, right on the spot. This is important because so many of our negative core beliefs occur when a connection is made between the experience and the powerful emotions that accompany the event. If people can stop the emotions from reinforcing the negative thoughts, those thoughts will eventually lose their power. In other words, your buttons are less likely to get pushed.

Tapping is an especially great tool for parents to teach children. It is so harmless that parents can tap lightly on an upset child while speaking softly and validating their feelings. Getting into the habit of tapping early and often serves to let those negative emotions dissipate quickly before more harm is done by acting on the emotions. In addition, I like the idea of children learning to use this technique because they can prevent a lot of limiting beliefs early on by not allowing an emotional upset to contribute to a low self-image. This is a wonderful, self-soothing technique that can build resiliency in a child. A quick caveat...If the parent is upset with the child, the parent should tap on him or herself first to get rid of the anger, then tap on the child (the oxygen mask rule applies here).

If this has piqued your interest please come and join Delia Nessim on Monday, September 23rd at 7 PM for a free workshop. Delia will describe the process of tapping, how it works and why it works. This will be an interactive workshop that will show the participants firsthand how quickly emotions can be released. We will also discuss how tapping can help you get more out of your affirmations and achieve your goals. So if you are a parent who would like to have this important tool to help with your children or if you are a person who has difficulty coping with your own emotions, this workshop might just change your life.