Many people are finding that they are unable to participate in the activities they used to before we were struck by COVID-19. These activities included things they assisted them with brain health. Brain health can include cognition, lowering the risk of Alzheimer’s, memory, mood, and thinking. People may be limited in some areas during this time of COVID, however, there are still things people can do to improve their brain health.

THREE AREAS OF BRAIN HEALTH

PHYSICAL EXERCISE: If you are unable to go to your favorite gym, try other forms of exercise from your home. Exercise can increase blood flow which improves memory and lowers a person’s risk for Alzheimer’s. It can boost mood and decrease stress. Here are some ideas for physical activity while keeping yourself safe.

• Take walks outside; maintain social distancing
• Utilize Youtube to find numerous videos on dance, exercise, yoga, etc.
• Utilize gaming consoles such as Wii or Xbox. These consoles have numerous games such as Just Dance and Dance Dance Revolution that are fun and provide a great workout! The Wii also offers Wii Fit that includes workouts such as yoga, balancing games, and cardio.
• Use your own weights for weightlifting
• Use stationary bikes or treadmills for cardio
• Make up your own dances!! Any type of movement is going to be beneficial for the brain!!

Pinterest Board: Exercise

FOOD AND NUTRITION: As a person gets older, the brain cells can become damaged due to oxidation. This is something that takes place due to the brain being exposed to stress and harmful environmental factors. Eating healthy foods that have antioxidants can help protect your brain from this process. Here are some foods high in antioxidants:

• Dark chocolate (Yay!)
• Different kinds of berries (strawberries, blueberries, goji berries, etc.)
• Pecans
• Artichokes
• Kale
• Red Cabbage
• Beans
• Beets
• Spinach

Pinterest Board: Nutrition

SLEEP AND RELAXATION: Getting good sleep improves immunity, mood, and increases energy. It also lowers the risk of Alzheimer’s. Practicing relaxation techniques and getting good quality sleep can assist the brain in defending off age related decline. Here are some ideas for sleep and relaxation:

• Meditation: utilize the phone apps to discover numerous meditation programs
• Decrease use of electronics before bedtime
• It can be helpful to not have a television in the bedroom
• Listen to relaxing music before bed and during the day
• Practice deep breathing
• Practice muscle relaxation
• Avoid caffeine
• Have the same bedtime every night and wake at the same time each morning
• Certain herbal supplements can be helpful, such as Melatonin. Consult with your doctor before taking any supplement.

Currently in our lives, self-care is vital. It is a great time to get into a healthier routine of exercise, eating right, and a healthy sleep pattern. This will provide a well-balanced life. Having a well-balanced life can decrease stress and improve immunity. Stay healthy and happy!!!

Reference: Cleveland Clinic (2020) Healthy brains. Retrieved from healthybrains.org/pillars.

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            Social isolation has been shown to have detrimental effects on the human brain and a person’s self-care. What do we do if this social isolation is mandated or is something we need to practice to keep ourselves and other people safe? How do we maintain our health and our sanity? Here are some things a person can do to help with brain health, physical health, and mental health.

Tip 1: Stay connected to friends and loved ones by mail. This is a great time for people to return to former ways of communication, such as “snail mail.” Some nursing homes are developing pen pal programs so their residents can receive letters via regular mail. What a great way to reach out and support our elderly community while also experiencing the joy of receiving letters!

Tip 2: Pick up the phone and reach out to family or friends. Use text messaging if possible. Other apps available include things such as Snapchat or Instagram. Stay away from negativity but use it to stay in communication. Snapchat can be fun due to the playful filters they have available. Send videos back and forth to friends or family!

Tip 3: Use video chat, such as Skype or Zoom to converse with people. Video chat can be fun and more beneficial than a phone call since you are able to see the person and vice versa.

Tip 4: Stay busy by working on projects around the house. If you don’t know how to complete the project, Youtube or other platforms such as Pinterest have great ideas and directions for accomplishing the projects!! Don’t forget to have fun while you do it! Try some different hobbies! You might be surprised to find some artistic abilities you did not know that you had!

Tip 5: Is the news and social media getting you down? Take a break! Give yourself time to detox from social media and media! Focus on things that are positive! Watch funny movies and shows. Laughter elevates mood and decreases stress!

Tip 6: Don’t forget to have daily exercise and eat nutritious meals! Exercise boosts endorphins which are a ‘feel good’ chemical in the brain. Helps with health, cognition, mood, stress, and has many more benefits! Learn to cook new nutritious meals. Nutrition and physical health are crucial in fighting off illnesses. Find new exercise programs or videos. Try different and new things such as yoga, Zumba, or even ballet!! Don’t forget to have fun!!

When I came into the field of substance abuse counseling, one name I quickly became familiar with was that of Terence T. Gorski. Mr. Gorski passed away July 2, 2020 leaving behind an unforgettable legacy. He will be missed in the recovery and counseling communities.

            Terence T. Gorski offered the field of counseling valuable tools that will live on in his memory. He explained the relapse process that assist people in understanding relapse and brought a better understanding of what to expect in recovery.

The Relapse Process

Step One: Getting Stuck In Recovery

            People get clean and sober because they have recognized their substance use has become a problem. Many people can remain clean and sober until they came across a problem they do not know how to handle. They become stuck in recovery and do not know what to do.

Step Two: Denying That We’re Stuck

            Substance abusers struggle with denial. People may deny there is a problem instead of asking for help. Time and energy are used to continue the denial which causes pain and stress to

Step Three: Using Other Compulsions

            People will utilize other compulsive behaviors to try and manage the pain and stress. This is where cross-addiction can form. This may distract from the problem briefly; however, it will return.

Step Four: Experiencing a Trigger Event

            People attempting to remain clean and sober will have triggers. When pain and stress are present due to denial and not addressing the problem that is causing the pain and stress, a trigger event can feel catastrophic.

Step Five: Becoming Dysfunctional on the Inside

            Once a person is triggered, stress increases and the mind is taken over by emotions. Intellect over emotion needs to be present for the person to remain sober. Three things need to be remembered by the person facing the trigger:

1. They are an addicted person
2. They cannot use substances
3. They must continue to work a recovery program

Relapse begins internally. The trigger event causes pain which can lead to not thinking clearly, emotional overreactions or emotional numbness. It can also cause sleep disturbance and even coordination issues.

Step Six: Becoming Dysfunctional on the Outside

            If a person continues to ignore the internal dysfunction, it will begin to turn into external dysfunction. It can cause problems in the workplace, with family, and in relationships. The person will neglect their recovery program and things will continue to get worse.

Step Seven: Losing Control

            The person is not dealing with the underlying issues and is trying to pretend nothing is wrong. It soon feels as if there is one crisis after another. The person may become angry and may question sobriety.

Step Eight: Using Addictive Thinking

            The person returns to the old way of thinking; feeling sorry for themselves, thinking others are against them, wanting to go around old friends, questioning recovery, and their addiction.

Step Nine: Going Back to Addictive People, Places, and Things

            The person starts going around old friends that they used with, hanging out at old places where they used, and go back to addictive things. The person tries to convince themselves they can do this without using.

Step Ten: Using Addictive Substances

            Things have become so bad the person feels they might collapse from the stress. They may contemplate suicide. Instead, the person begins using substances once again.

Step Eleven: Losing Control Over Use

            The person may quickly recognize the severity of the negative consequences and their relapse will be short term. Others may continue using, have feelings of guilt and shame, and refuse to ask for help. Problems progress until the person dies or they go back into recovery.

            Being aware of these stages can help a person recognize the warning signs of relapse sooner. If a person can recognize they are in the relapse process they can stop it.

How to Strengthen Recovery

• Attend more 12-step or other support meetings
• Contact a sponsor or mentor
• Participate in a spiritual or religious activity
• Exercise and eat healthy
• Do a fun activity with others that are in recovery
• Be honest about how you feel to someone who will not judge or criticize you
• Prayer and meditation

What are some things that have helped you in recovery?

Reference: Gorski, T. (2001). Understanding relapse. Gorski-Cenaps Publications.

Ayurveda: A Brief Introduction

Ayurveda. What is it? Is it hype or is there something of value to it? How can it help with my wellness?

These are just some of the questions surrounding the ancient healthcare system that originated in India. In the United States, it’s considered a form of complementary and alternative medicine (CAM). Students of CAM therapy believe that everything in the universe – dead or alive – is connected. If your mind, body, and spirit are in harmony with the universe, you have good health. When something disrupts this balance, you get sick. Among the things that can upset this balance are genetic or birth defects, injuries, climate and seasonal change, age, and your emotions.

 Ayurveda means the science of life and the basis is that mind and body are inseparable in the health and wellness spectrum and the mind can transform the body. It not only helps restore imbalances in the body but maintain it once achieved.
Ayurveda is a simple approach to wellness that is based on the concept of bio individuality-that each person has innate differences due to their DNA, thus one must feed and treat their bodies in different ways.  Those who practice Ayurveda believe every person is made of five basic elements found in the universe: space, air, fire, water, and earth which combine in the human body to form the three main body types and/or life forces- Vata(space and air), Pitta(fire and water), and Kapha (water and earth). These are called the Doshas and they control how your body. Everyone inherits a unique mix of the three doshas, but one is usually stronger than the others.  It’s believed that your chances of getting sick-and the health issues you develop-are linked to the balancing of your doshas.  Seeking first to calm the mind through meditation that not only calms the body but opens it up for healing. When relaxed the body decreases the production of stress hormones and increases the production of neurotransmitters such as serotonin, dopamine, oxytocin, and endorphins which create an environment in your body for healing

With the shortage of PPE, and concern over the spread of Covid-19, the mental health our healthcare workers and first responders, is being overlooked. Feeling pressure is likely to be the main experience and is quite normal. Stress and any other feelings associated with the current situation that we find ourselves currently facing is to be expected, and in no way is a
reflection that you are not capable of doing your job or that you are weak.

Managing your psychosocial well-being is just as important as managing your physical health. Try using helpful coping strategies that include getting enough respite during work or between shifts, eating healthy, engaging in physical activity, and staying in contact with family and friends. Try to avoid unhelpful coping strategies, i.e. tobacco, alcohol, or other drugs. In the long term, these can worsen your mental and physical well-being.

Some healthcare workers may unfortunately experience avoidance by their family or community owing to stigma or fear. This can make an already challenging situation far more difficult. If possible, staying connected with your loved ones, including through digital methods,
is one way to maintain contact. Turn to your colleagues, your manager or other trusted persons for social support – your colleagues may be having similar experiences to you.

The COVID-19 outbreak is a unique and unprecedented scenario for many of us, particularly if we have not been involved in similar situations, which, let’s be fair, most of us have not. However, that doesn’t mean that your regular ‘go-to’ de-stressors are still not the key. You are the person most likely to know how you can de-stress and you should not be hesitant in
keeping yourself psychologically well. This is not a sprint; it’s a marathon.

What causes it and how it affects both the employee and the employer

The amount of stress created in the workplace can vary between both professions and population groups. Several studies have pointed to younger workers, women, and those in lower-skilled jobs as being at higher risk for experiencing work-related stress and its attendant complications. Workplace stressors can be both physical and psychosocial. Physical stressors will include things like noise, poor lighting, and ergonomic factors, like bad postures while working, or even a poor office layout can be the cause.  

Psychosocial stressors are predominantly the ones that stand out most.  This category includes high job demands, inflexible working hours, poor job control, harassments, bullying, and job insecurity.

When left unchecked, this stress will turn into distress. Distress, in turn, leads to many health issues such as elevated blood pressure and anxiety, burnout, depression, anxiety disorders, poor dietary patterns, and even substance abuse, such as cigarette smoking, alcohol and drugs.

With these, the employee productivity reduces, increases in absenteeism and presenteeism, increases in healthcare costs are incurred, higher accident and injury rates as well as a higher turnover rate of employees. 

Workplace stress is a silent, and oft-neglected, factor which can and quite often impairs employee health and productivity. It not only affects the workers but also contributes significantly to a decline in a company’s overall success.

Many companies recognize the need to have an employee assistance program available not just for the health and well being of their employees, but for the wellness and longevity of their business as well. 

Happy Holidays!

Or Are They??

 

When we think of the holiday season, for most, it is full of excitement and anticipation.  It’s a fun time of the year filled with parties, celebrations, and social gatherings with family and friends. But, there are just as many people, who find themselves filled with sadness, self-reflection, loneliness, and anxiety.  According to a survey conducted in 2014 by the National Alliance on Mental Illness (NAMI) approximately 24% of people with a diagnosed mental illness find that the holidays make their condition “a lot” worse and 40% “somewhat” worse.”  Even those without any diagnosed conditions cand find the holidays to be stressful and anxiety ridden.

What causes holiday blues?

Sadness is actually a very personal emotion. What affects one person, isn’t going to be what makes someone else sad. Here are some of the typical sources of holiday sadness:

• Stress
• Fatigue
• Unrealistic expectations
• Over-commercialization
• Financial stress
• The inability to be with one’s family and friends

Even people who have never displayed symptoms of depression, ir views themselves as usually having issues with it, may develop stress responses, such as:

• Headaches
• Excessive drinking
• Over-eating
• Insomnia

While others, may be ‘fine’ during the initial holidays but then may experience post-holiday sadness after New Year’s Day. This can result from built-up expectations and disappointments from the previous year, coupled with stress and fatigue.

Trying to balance the demands of holiday shopping, gathering and parties, family obligations, and house guests can also contribute to feelings of being overwhelmed and situations of increased tension.  

Here are a few tips for helping to maintain your emotional and physical well being during this next few weeks.

• Set realistic goals
• Have realistic expectations for yourself as well as others.
• Pace yourself. Take small breaks.  Set timers if you need to. BREATHE.
• Make lists and prioritize.  It will make activities and tasks more manageable.
• Know your limits. You know what you can and cannot do. Don’t push yourself beyond them.
• Do not put all of your energy into just ONE day. (i.e. Christmas Eve, Day, Or New Year’s).  Understand that the joy can be spread out over several days, and enjoyed in small increments.
• Be PRESENT.  Enjoy each moment instead of worrying what may or may not be happening next.
• Do not compare this holiday with others past.  Each has it’s own gifts to bring if you let them.
• Lonely?  How about volunteering?  There are plenty of others who are lonely as well and could use a helping hand.
• Holidays can be expensive, how about coming up with some free or close to free activities? Go looking at holiday lights/decorations in the neighborhoods, help and/or make your own decorations, window shopping /people watching,
• Limit your drinking, as excessive drinking increases feelings of depression.
• Try something new.  Celebrate in a new way, discover new traditions, and experiences.
• Spend time with people who are loving and supportive.
• Lighten the load!! Share the holiday tasks with others.
• Make time for yourself!! Everyone needs a little quiet time.
• Contact long lost friends, reach out and spend time with others.
• Keep track of holiday spending.   Overspending and little income can create a lot of  stress and depression issues when the bills come in after the holidays, so stick to your budget and save yourself some anguish!

 

   

Brainspotting is seen as providing deeper and more accelerated results that are more powerful and comprehensive than other techniques, including EMDR. But what is it exactly? Technically, brainspotting integrates oculomotor skills with information processing skills, which, in turn, helps your brain sort, organize and process trauma, negative cognitive experiences and difficult emotions associated with life events. This therapeutic technique allows us to bypass our neo-cortex and access our self-healing potential. It “promotes organization and integration through coalescence of hitherto separated information files”; “a Brainspot is a stored oculomotor orientation to a traumatic experience which has failed to integrate” (Corrigan & Grand 2013). In other words, brainspotting is a form of vision therapy that involves specific eye and brain activities that is designed to improve both fixation and rapid eye movement (as in reading). Brainspotting is a brain/body focused treatment that identifies, processes and releases stored neurophysicological trauma and pain.that, if left untreated, ultimately results in a wide range of symptoms, as emotional pain accumulates and is then stored in self-contained pockets within our brains. These pockets are like frozen time capsules that are storing negative energy within the deep regions of your brain, hence the term ‘brain spot’. A brain spot is accessed through eye positioning that correlates with these “pockets” of stored negative energy.