Holistic Treatment-Aromatherapy

There are various holistic techniques and strategies used for improving mental health.   Aromatherapy is one of them and has been found to be very helpful in decreasing depression, anxiety and improving mood.  Here is a list of the most common scents found in both candles and essential oils that are used:

1.      Lavender is used for relaxation, and has calming effects. It eases depression, tension, assists in digestion, pain reduction and used as a sleep aid.

2.      Jasmine can be used as a sedative and aids in relaxation and depression.

3.      Chamomile- aids in releasing stress, fights insomnia, decreases pain and calms upset stomach.

4.      Ylang Ylang is used for calming, depression, tension, panic attacks and to lower blood pressure. It also helps to ease muscle spasms and Premenstrual Symptoms (PMS).

5.      Bergamot is used for reducing stress, anxiety and depression. It also builds confidence and helps to increase appetite.

6.      Grapefruit is used to uplift, relax, purify and balance emotions, and helps to decrease stress and anger.

7.      Lemon-aids in stress, concentration, and improves circulation and mental exhaustion.

8.      Rosemary-helps to invigorate.

9.      Vanilla-aids in stress reduction, calming and balancing.

10.  Ginger-stimulates the immune system, calms digestion and improves circulation.

11.  Tea Tree-aids in uplifting mood.

 

So go out and purchase candles or essential oils for yourself and or a loved one especially during this time of year since some people suffer with the Holiday Blues or from Seasonal Affective Disorder (SAD.)  If you or anyone you know maybe suffering from either make sure to get plenty of sunlight, make an effort to connect with people you enjoy being around even when you are feeling down.  Get adequate sleep and take time to relax.  Participate in a regular exercise program. Eat healthy, regular meals. Do not turn to alcohol or illegal drugs for relief.  And practice stress management! Remember I’m not advocating for aromatherapy to be the only treatment method or technique you should use especially if you are suffering with SAD or with any chronic mood disorders. In addition when using the essentials oils you may want to consult with your physician!

JW

 

Holistic Health-Diet and Nutrition

Holistic Health looks into all aspects of individuals which include psychological, physical and social needs that are assessed and how each of these components affect one another. Therefore, if you are a believer of holistic health and treatment one may see the importance in individuals having some knowledge about proper diet and nutrition.   Here a few Dietary Guidelines to follow that I share with my students.

Make sure you have adequate Nutrients within Calorie Needs

Make sure you consume a variety of nutrient dense foods and beverages amongst the basic food groups.  These food groups include Grains, Vegetables, Fruits, Milk, and Meat and Beans.

Weight Management

To maintain body weight in a healthy range, make sure you balance your calories from foods and beverages you use and consume.  To prevent weight gain make small decreases in food and beverage calories and increase physical activity.

Physical Activity is a “MUST”

Participate in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.  Physical activity should include cardiovascular exercise, stretching exercises, resistance exercise and calisthenics.

Food Groups to Encourage

Consume an adequate amount of fruits and vegetables. Two cups of vegetables per day are recommended for a reference, 2000 calorie intake.  You should also have 3 oz. or more of whole-grain products and 3cups of low-fat milk, or any equivalent product such as low-fat yogurts and cheeses.   It is also recommended that you choose a variety of fruits and vegetables in particular from all five groups (dark green, orange, legumes, starchy vegetables and all other vegetables)

Fats

Obtain healthy fats from fish, nuts and vegetable oils.

Carbohydrates

Choose fiber-rich fruits, vegetables and whole grains. And prepare foods with little salt.

Alcoholic Beverages

Alcoholic beverages should be done in moderation and sensibly.  The guidelines are defined as one drink per day for women and two drinks per day for men. One drink is defined as 12 oz. of beer, or 5 ounces of wine or 1.5 oz. of hard liquor.

Food Safety

When preparing food make sure you wash your hands and clean all surfaces.  Store foods and cook foods safely and appropriately.

Since I’ve been teaching I’ve used these guidelines for Diet and Nutrition and notice quite a difference in my mental, physical and spiritual health.  Be a better you! Please give it a try for the New Year!

JW

Have you noticed you, a family member, or friends experienced decreased energy and moodiness in the Fall and Winter months the same time every year?  If so you may be experiencing symptoms of Seasonal affective disorder also called (SAD).  Experts are not sure what causes SAD, but some studies suggest it may be caused by a lack of sunlight which may disrupt an individual’s sleep-wake cycle and other circadian rhythms.  It may also be caused from lower levels of serotonin a chemical found in the brain that affects mood (www.webmd.com).

Anyone can get SAD, but it is more common in:

·         People who live in areas where winter days are very short or there are big changes in the amount of daylight in different seasons.

·         Women

·         People between the ages of 15-55. 

·         People who have a close relative with SAD

SAD Symptoms may include:

·         Depression

·         Hopelessness

·         Anxiety

·         Loss of Energy

·         Heavy, “leaden” feeling in the arms or legs

·         Social withdrawal

·         Oversleeping

·         Loss of interest in activities once enjoyed

·         Changes in appetite, especially cravings for food high in carbohydrates

·         Weight gain

·         Difficulty concentrating

 

SAD treatment and Coping Strategies

Treatment for seasonal affective disorder includes light therapy (phototherapy), psychotherapy and medications.  In addition, the following may also help with coping and managing SAD.

·         Take medications as directed and attend therapy appointments as scheduled.

·         Get adequate sleep and take time to relax.  Participate in a regular exercise program. Eat healthy, regular meals. Do not turn to alcohol or illegal drugs for relief.

·         Practice stress management, learn techniques to manage stress better.

·         Make an effort to connect with people you enjoy being around even when you are feeling down.

·         Take vacations in sunny, warm locations if you have winter seasonal affective disorder.  And if you have summer seasonal affective disorder take vacations to cooler locations.

www.nami.org

www.webmd.com

www.mayoclinic.com

Recently someone said something to me that really shook me to my core. (Now, ordinarily that doesn’t happen, as there are some factors that must exist in order for this to happen. It depends on the person, the message being provided and to what the message pertains. And, I suppose in this case, it would also depend on the precipitating events that led to this moment.)

The person that offered this message is someone I trust, who is highly competent and knowledgeable, and whom I believe possesses no malicious intentions towards me. So, when the statement was made, I really felt myself feeling sick to my stomach. And, I had to ask myself, “Why?”.  Why was I feeling this way? And, what was I supposed to do with this information? Maybe if I hadn’t believed that there was some validity to what this person had said, I would have not been so affected. Maybe if I hadn’t spent the past ten years of my life ignoring the advice and verbalized observations of others that could have saved me from heartache and pain, I would have possessed a nonchalant attitude about the statement that was made.

However, due to all of these factors, I felt sick because I knew I had to assess, determine, acknowledge and act. (In this moment, I truly understood why the adage, ”ignorance is bliss” came to exist.)  I was feeling a host of anxiety and a vast amount of stress, which had to be addressed first and foremost. So, as part of my assessment, I had to handle first things first, which involved the following:

·         Taking several deep breaths,  getting centered and focusing on the facts, not the emotions

·         Asking myself why this statement affected me so deeply and what the possible validity of it meant to my current state of existence

·         Determining the resources that I possessed and whether I would need to call upon them

·         Considering what the possible outcomes would be if this was statement was true and how I may be impacted by the reality of failure

·         Discovering the actions I may need to take and what I may need to let go

·         Realizing that even if the statement was true, I would get through it. I would survive, and I would succeed.

Then, I resolved that I needed to reminisce on the fact that the only thing that is certain in this life is the Love of God. GOD AND HIS LOVE ARE THE ONLY THINGS THAT ARE INFINITE and INFALLIBLE! It has been this very Love that brought me this far. And, it is only this Love that will see me through this process as well as the next phases and the next chapters of my life.

I hope that you too can lean upon this idea when things go awry and someone says something that throws you off your game or knocks you off your feet! If you find yourself in need of assistance in navigating this process, call us. We would be grateful to oblige on the journey.

Be Blessed,

MM

Supplemental interventions found to be helpful in the management of mental illness

Omega-3 fatty acids and Folate

Omega-3 fatty acids are found in many types of foods but higher levels are found in seafood and more specifically in fish. It is commonly called or referred to as fish oil.  According to the (National Alliance of Mental Illness, 2013) two specific omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have been identified as being useful in the treatment of both medical and mental illnesses.

Folate is said to be a vitamin required for body to perform “essential processes” on a day-to day basis.  It is also known as folic acid or vitamin B9.  People must consume a certain amount in their diets in order to stay healthy since the body is unable to make it on its own. Folate is found in leafy vegetables and often an added ingredient in enriched flour.

If you are interested in adding these supplements to your diet first consult your doctor. These supplements can be purchase at any pharmaceutical store such as Rite Aid, Wal-Mart, Walgreens, or GNC, and the Vitamin Shoppe.

For additional information regarding Omega-3 fatty acids and Folate and how they are helpful in the management of mental illness go to www.nami.org.

 

Hello There. It is that time of year!   As I was sitting here I started to dread going home that is to New York for the Holidays.  How many of you are traveling home to see family and friends for Thanksgiving or Christmas? Well if you are here are some helpful tips I found on WebMD that I wanted to share with you:

1.        Plan ahead-use airport websites to track your flights.

2.       Arrive early/Dress for Convenience for the Security Check In

3.       Know the rules for liquids 3-1-1 (all liquids/gels/aerosol cans) 3 oz./1 quart/in 1 zip lock

4.       Check your bags. Try not to have carry-on bags. This allows less time in the security check in line.

5.       Get rest before traveling. And while traveling limit alcohol and caffeine.

6.       Keep a positive attitude about traveling. Enjoy the experience!

Have a safe and wonderful Holiday!

www.webmd.com

Thank You

None of this would be possible without you!

Thank you for the strength

Thank you for the faith

Thank you for your peace, mercy and blessings

Thank you for sending me people who have loved me through

Thank you for keeping me in midst of your presence

Thank you for all you have done and all that you do

 

For it has all been made possible because of you!

Resolutions, who needs them?

At the commencement of each year, people take time to consider what they would like to do differently. And, these conclusions usually come in the form of a resolution. It could be a resolution to lose weight, save money, quit smoking, etc. And, like many people, I have made plenty of resolutions over the years, in the hopes of developing some new behavior that would ultimately change my life. And, like many people, those resolutions fell to the ground by the spring.

However, this year at BIHL, we decided to consider what we would like to leave behind in 2012. Our partner, Monika Cope, LCSW-C, offered us this wonderful idea of writing down the things we wanted to leave behind and then placing them in a jar and burning them, as a means of signifying the finality and dissolution of that particular feeling or behavior. For me, this was a powerful exercise because going through the ritual gave this commitment more meaning and made it feel almost tangible in a way.

Over the past month, every time one of those items I wrote down reared its head, I considered the ceremony and how debilitating those things were that I wrote down. And, I re-connected myself with my intention, which was to leave those things behind and to find a more positive emotion or behavior to replace the old ones. Mentally, I would visualize the actual burning of the paper, and emotionally, I felt that feeling of relief and strength that I would no longer allow these things to negatively impact me.

This ritual has proven beneficial for me, as I am a visual and kinesthetic learner. So, by enacting this process, I was given two means of reflecting and remembering the issues I want to move past. And, ultimately, they have helped me hold onto those I want to move toward.

So, this year you may want to re-consider what you resolve to do and think about what you don’t want to do any longer. And, then you may want to contemplate various ways that you can make that commitment real for you in a way that offers you a more tangible way of recollecting your truest desires.

 

Be Blessed, 

MM

A Reason, A Season or A Lifetime

In 1996, I was fortunate to have listened to a cassette tape, yes I said cassette tape, created by Iyanla Vanzant that possessed this title.  A friend had purchased this tape to assist her in understanding how a 10 year relationship had ended so unexpectedly and abruptly. While listening to this tape, Iyanla encouraged the listener to adapt a certain understanding that not all things are meant to last forever, and that some come to us for other reasons. She went on to suggest that some relationships, friendships and situations are only meant to be in our lives for a particular season. And, in some of these instances, it may be to help us through a situation, to offer some much needed information, to show us our value, to illustrate unadulterated love, or for innumerable other reasons. Thus, she expresses that some people come into our lives for a season, as they may possess a specific purpose in supporting us or revealing something to us in a way that only they could. And, alas, there are those who will last a lifetime. And, those are the individuals who will be with us for the long haul and will teach us and show us things during the duration of our time together.

As practitioners, we see people come to us sometimes wanting to hold onto something/someone that may not be meant to be held onto anymore. However, that is not a decision that we can make for anyone. We can only serve in helping them to understand and manage the situation better. Yet, many times, this type of wisdom is so helpful for people. Because when you are really able to understand this concept, it makes life so much easier. Essentially, the concept of this message is one that can help people discover acceptance and serve as a segue in moving forward in their lives. Simultaneously, it can assist with changing their perceptions and their overall lives.

So now when something doesn’t go the way I anticipated (i.e. the job I didn’t get, the promotion that didn’t happen, the lay-off that knocked me off my feet,  or the proposal that was never asked) , I find myself pondering the lesson of the situation and really assessing whether I saw this coming before it occurred. And, after lots of soul searching, I find myself just saying “thank you” for the experience, the lesson and the knowledge I now possess to take into the next chapter of my life. I say “thank you” that it wasn’t any worse and that I got out of the situation in one piece.  And, as I say “thank you”, it confirms my belief that there are no failures, no mistakes, just learning experiences and God’s love!

 

Be Blessed,

MM

There’s Nothing Better Than………

While I am certain that if I asked someone to finish this statement, I would receive a myriad of responses (i.e. a delicious meal, great sex, fun with family and friends). However,  I know that as people whose greatest desire is help others, the answer for us is when a client experiences their “aha” moment. As a practitioner, there is really no greater moment than that special time that a client comes to a realization that motivates them to move forward. Sometimes you can actually see the light bulb go off, where the client's eyes glimmer with a sense of hope at their new revelation. At other times, it is unexpected, and may come as a statement of thanks for helping them improve their lives.

Very often, we find ourselves praying for those moments for some of our clients because their despair seems limitless.  And, other times, we go to God praying that He help us be the best helpers possible. And, thus, we reach into our resources, have multiple clinical discussions and call upon the Higher Power to guide us in a way to best serve the individual. For, we do not believe that anything we accomplish is without the help of a divine power that guides us in the work we do.

And, when we have that moment that supersedes all others, we offer thanksgiving for being used as an instrument to help others, for acknowledging our gifts that come straight from heaven and for being granted the opportunity to share them selflessly with the world!

Really, there is nothing better than this….

Be Blessed,

MM