Tag: depression

DBT, Inspiration, mental health

Meditation 101

Your Mental Restoration

Formal Zen meditation is the type that I practice and encourage my friends, family, clients, etc to practice also.  Notice I said practice…yes, sitting upright and still requires PRACTICE! The basic components are:

  1. Sit upright and still on meditation cushions (zafu and zabuton) with three points of contact with the floor to stabilize you.  This should be a comfortable position and should not cause straining.  For example, if you cannot get yourself into lotus position, don’t! It is encouraged that you find a position that you can hold for the duration of the meditation without discomfort.  Frequent shifting is discouraged, I recommend that you experiment with different positions in your first few weeks.

download

 

  1. Clear your mind as best you can and focus on either nothing or your breathing.
  2. Practice non-attachment when you notice your mind drifting (as it will) by gently bringing your attention back to your breathing. The reality is that your mind will wander and it will wander more when you are new to meditation and/or when your stress is higher.  We can acknowledge this without judging ourselves or the practice.  It is simple, not easy! Many people complain that they feel MORE anxious when they try to quiet their mind…which may be true because they have removed all of the distractions that they normally put between their feelings and their consciousness.  Ride that wave, calmness will follow. It reminds me of snorkeling in choppy water…the water is only choppy until you put your head under the water to see the reef below!
  3. Length of meditation varies, the magic isn’t in the number of minutes; rather it is in the willingness to practice steps 1-3 over and over and over.  Meditation is a muscle that most of us forget we have, thus it is out of shape and needs to be worked consistently over time.

The benefits of sitting practice are innumerable.  Science finds that:

Benefits-of-Meditation

You can really meditate whenever your want, where-ever you want, with whoever you want. I recommend group meditation in the beginning…think about how much you cognitively know about exercising and eating healthy vs what you actually do in your day-to-day life…? I find that group meditation holds you accountable and achieves better results just as group exercise does! Most major cities have group meditations or a zen center to provide this structure.

 

 

DBT, mental health

Thoughts, Feelings, Behaviors

Your Mental Restoration

ThoughtsBehaviorsFeelings

Thoughts, feelings, behaviors. They are all connected and the relationship is transactional.  This means that while one influences another, that change will in turn influence another factor.  None of the three can exist without the other two.

This begs the question, where do we make the change in our lives if we have suffering?  Do you change what thoughts you have, do you change your actions before or after the thoughts, or do you change how you feel about the situation?  The answer is ANY of the three will elicit change; however, I will tell you that I believe that it is easier to BEHAVE your way into thinking differently than it is to THINK your way into behaving differently.  Feelings will happen.

Think about it: You wake up to your alarm.  You are very tired as you didn’t sleep well.   You were up late crying, emotional about something that had happened.  Is it easier to get yourself to think “gee, I am so glad to be awake early! The fact that I have a headache from crying is no problem! I look forward to seeing people today who may ask me how I’m doing!” OR is it easier to get out of bed, turn on the radio to some upbeat music, and pour a bowl of fruity pebbles?  I imagine that if you try to change your thoughts, you may end up with anxiety, dread, sadness (and you may never get out of bed, at least not on time!)…whereas if you try to change your behavior, you may actually feel pride, competence and contentment.

We know it is one of the HARDEST things to do, to act differently than we may feel.  Think back to the last time you were feeling depressed, I bet it would have been REALLY hard to get you to go exercise!  The last time you were really anxious, I bet it would have been REALLY hard to convince you to go lay down and listen to a meditation.  And the last time you were fuming mad, I bet it would have been difficult to get you to go for a walk…and yet this is what I suggest! Why would I suggest something so radically difficult? Mainly because if you do, you will see how quickly it remedies the intensity of the emotion and thoughts.  I propose that if you do it a few times in a row, you will begin to trust the process…this is pretty much what all people with good habits say about how they stick to their routines!

So work on doing the opposite of your (ineffective) urge and see if the thoughts and feelings come along in a helpful way!

mental health

Float Loft

Your Mental Restoration

Float lofts are popping up all over major cities, in Cincinnati I am now aware of four different locations where you can “float”.  Floating is described as a type of meditation, pain management and stress reduction strategy.  Of course, I had to try it so that I can report back to you!

Upon arrival, I was given a brief introduction to floating.  The attendant described floating as “Flying” if medication is like “driving across country”.  I was ushered into my room where there was a float pod and a shower.  They suggest you put ointment on any cuts you may have as the salt content in the water is very high.  The buoyancy of the water is the key to floating.  There is a salt content is the same as that of the dead sea.  It allows the human body to float on top of the warm water within a sensory deprivation pod.  The pod had some soothing music playing for the first few minutes before it faded into silence.  The lid of the pod can be open or closed; you get more of a sensory deprivation effect with it closed as it is PITCH BLACK.  I am grateful that I do not experience any claustrophobia!

I agree that I felt like I was in a meditative “happy place” much quicker than I am typically able to achieve with meditation; however, after about 30 minutes, I lost my focus and was unable to regain it.  Observing the pod environment became distracting: my hair swirled around and tickled my arm, I bounced off the sides, my arms were coated in crystalized salt, I scratched my nose and then the salt burned…at that time I knew I was done!

After floating, a shower is mandatory due to the saltiness of EVERYTHING in that room! I had to use a ton of shampoo (which they graciously provided) to help clean my hair and I think I used a gallon of conditioner! They also provided a room with hair dryers and mirrors to get yourself re-ready for the day. 

I enjoyed the experience and would highly recommend it to anyone who is stressed out or experiencing chronic pain.  There are discounts at many of the float locations if you have documentation from a medical doctor about your potential pain issues.

Happy Floating!

Inspiration, mental health

Why We Love Upcycling

Your Mental Restoration

Who doesn’t love a good craft fair…especially the booths of upcycled items, repurposed into useful everyday items! Upcycling is when an item that was bound for the landfill is given a new life as a new item, often completely separate from it’s original purpose.

Upcycled chairs become kitchy planters for your indoor or outdoor garden. Upcycled pallets become…EVERYTHING!

Why does this matter?  I really do believe that we love upcycled items for many reasons (you know…not killing the environment and all) but the idea I like to ponder is the idea that all things can serve a purpose.  Things that were once discarded as useless by one person have immense purpose to another.  One man’s trash is another man’s treasure. This idea gives hope for us as well! Who among us hasn’t felt worthless or cast aside at some point?  Who among us hasn’t wondered what our purpose in life is now that __________ chapter of our life has ended?

Just as these everyday items can be upcycled, so to can we upcycle ourselves!

If someone has told you that you are useless, you may need to find a new perspective! Just as this stool has been turned upside down to find it’s purpose, you too can look at things in a new light to find yours.

upcycled stool

Perhaps you have been told that you will only ever fit into one category.  Take a page from this dino’s book and think outside the box.  A tulip in a rose garden may not seem like it fits; however it can fit just nicely in a rose garden! I love the unexpected. Therapist’s with tattoos, teachers with blue hair, macho men who aren’t afraid to show affection…there is plenty of space in the world for you! Find the right garden!

Upcycled dino

 

Perhaps you have been told that you are not the right shape.  Perhaps you have received the message (directly or indirectly) that you cannot be worthy at your current stature. Forget that! Channel your inner wrench and appreciate your quirks.  By just bending into a 90 degree angle, these wrenches found a second life offering support to items that need hung up! You can be supportive to those around you, you are needed, you are important!

upcycled wrenches

 

 

 

DBT, mental health

Opposite Action and Posture

Alexandria Fields

opposite action

Oh Chuck…

How right he is! It’s actually hard wired in our brains that posture and facial expression are directly related to our mood.  This means that holding your head down, having slumped shoulders, averting your gaze, and having a sullen facial expression will actually PROMOTE depression.  So next time you notice feeling depressed, with urges to stay in bed and/or isolate…remember this comic and do the opposite!  Get up, hold your head high, be around people and get active…tell that depression who’s boss!

DBT, mental health

Thoughts, Feelings, Behaviors

Your Mental Restoration

ThoughtsBehaviorsFeelings

Thoughts, feelings, behaviors. They are all connected and the relationship is transactional.  This means that while one influences another, that change will in turn influence another factor.  None of the three can exist without the other two.

This begs the question, where do we make the change in our lives if we have suffering?  Do you change what thoughts you have, do you change your actions before or after the thoughts, or do you change how you feel about the situation?  The answer is ANY of the three will elicit change; however, I will tell you that I believe that it is easier to BEHAVE your way into thinking differently than it is to THINK your way into behaving differently.  Feelings will happen.

Think about it: You wake up to your alarm.  You are very tired as you didn’t sleep well.   You were up late crying, emotional about something that had happened.  Is it easier to get yourself to think “gee, I am so glad to be awake early! The fact that I have a headache from crying is no problem! I look forward to seeing people today who may ask me how I’m doing!” OR is it easier to get out of bed, turn on the radio to some upbeat music, and pour a bowl of fruity pebbles?  I imagine that if you try to change your thoughts, you may end up with anxiety, dread, sadness (and you may never get out of bed, at least not on time!)…whereas if you try to change your behavior, you may actually feel pride, competence and contentment.

We know it is one of the HARDEST things to do, to act differently than we may feel.  Think back to the last time you were feeling depressed, I bet it would have been REALLY hard to get you to go exercise!  The last time you were really anxious, I bet it would have been REALLY hard to convince you to go lay down and listen to a meditation.  And the last time you were fuming mad, I bet it would have been difficult to get you to go for a walk…and yet this is what I suggest! Why would I suggest something so radically difficult? Mainly because if you do, you will see how quickly it remedies the intensity of the emotion and thoughts.  I propose that if you do it a few times in a row, you will begin to trust the process…this is pretty much what all people with good habits say about how they stick to their routines!

So work on doing the opposite of your (ineffective) urge and see if the thoughts and feelings come along in a helpful way!

Uncategorized

Self Care

Your Mental Restoration

As a mental health professional, self care is paramount to my well being and ability to do my job well.  I often say that I won’t preach what I don’t practice, so I wanted to share with you five of my self care rituals.

1. Sleep.  My sleep is mandatory and highly schedule! I typically allow for 10 hours of sleep each night, knowing that sometimes it takes 15-20 minutes to unwind and fall asleep.  The longer block of time also allows for me to wake on my own (BEFORE the alarm startles me awake).  If my body happens to need more sleep, it is not difficult to get it with a 10 hour block.

2. Skin. I use a lot of lotion! I have a large bottle at every sink in my house, on my dresser, on my nightstand, in my purse and work bag, at my desk, etc.  I find putting on lotion to be a kind gesture to my body; whether it’s hands, elbows or feet.  It also allows me to pause for a moment several times a day just to reflect on the sensation.

3. Scents. I am an avid candle burner.  One of the first things I do when I get home is light a bunch of candles all over the house.  The warmth, flickering light, and scents are all very relaxing to me.  I also choose my body wash wisely, using a citrus in the morning and lavender in the evening.

4. Music. I always have music on. Records, playlists, Spotify, Pandora, radio, etc. Music to me is very soothing, both listening to it, searching for it, etc.

5. Me time. To me, this means scheduling time to explore.  From new stores, the library, trails, taking the scenic route or walking around the block.  I love to spend time exploring and learning about new places, people, and parts of the city I live in.

What do you do for self care?

Uncategorized

Websites for Support

Your Mental Restoration

Just as there are apps, there are also some great websites out there to provide encouragement and distraction if you are struggling with depression and anxiety.  Below are a few of my favorites:

http://www.gretchenrubin.com/ Author of The Happiness Project, this website/blog has some great encouraging posts and realistic challenges you can try to bring more joy to your life.

http://www.positivityblog.com/ “Happiness and Awesomeness Tips that Work in Real Life”

http://www.pickthebrain.com/blog/ Realistic and uplifiting blog posts to improve your day/mood.

http://tinybuddha.com/ “Simple Wisdom for Complex Lives”…who doesn’t need that?!

http://thenicestplaceontheinter.net/ Need a hug? This is the site to visit!

http://www.thedailycute.com/ Something about cute puppies and kitties that just lightens the mood and makes it awfully hard not to smile.

http://www.calm.com/ Walks you through a calming experience

http://www.goodnet.org Information related to “good” causes around the world, can be uplifting to see the good things others are doing in the world

And of course this blog!! Don’t forget to check back often for new posts J

What are your favorite web pages to visit when you need a pick-me-up? Comment below so others can also check them out.

Uncategorized

Apps for Support (Part 2 – Depression)

Your Mental Restoration

Piggybacking on my last post, if you feel that depression is overwhelming you and you aren’t sure where to turn, I encourage you to check out these apps to boost your mood and keep you focused on forward movement. 

               Depression CBT Self-Help Guide – Comprehensive depression treatment app that provides audio (relaxation, emotional training and mindfulness), educational articles, thought training, diary section and coping skills.

               Inspirational Quotes Free – Pretty straightforward; the pleasant surprise comes in the artistic way the quotes are presented.  Easy to share the quotes on social networking. 

               Secret of Happiness – 30 Challenge to improve outlook.  This free-spirited app has prompting questions about your goals and what you are grateful for each day.  Very easy to use.

               Virtual Hopebox – The “remind me” section allows you to upload personal photos, voice memos, songs and/or videos as a reminder of more pleasant things.  The “distract me” section lets you play word and number games or puzzles from the pictures you uploaded.  The “inspire me” section provides an array of uplifting quotes.  My favorite section is the “relax me” section which offers guided meditations, muscle relaxation and breathing audio.  Lastly the “coping skills” section reminds you to schedule pleasant activities into your week, add accountability partners and set reminders (it will sync to your calendar).  

Mindfulness – Straight forward application, offers guided mindfulness exercises, timers and education related to the reasoning behind and benefits of mindfulness practice.

What apps do you use to combat depressive symptoms? Share with below so we can all check them out!