by admin | Aug 12, 2020 | health |
I hope you are enjoying your summer. Have you noticed that sometimes your contentment in life gets interrupted by unpleasant and negative thoughts, either about yourself or others or about a situation? As you know, right now we are going through an unprecedented time, where we have to conform to rules and regulations that serve to protect us but that also restrict our freedom to move about and interact with others. It’s not easy to deal with this even though we know it is in our best interest. This can cause frustration and stress. This edition of the Newsletter is designed to help you better cope with negative and distressing thoughts and feelings such as these, and others. I am going to tell you about a powerful modality called Dialectical Behavioral Therapy (DBT) designed by a Psychologist to help you manage difficult situations. DBT was initially created by Dr. Marsha Linehan to treat patients with borderline personality disorder who were suicidal. It was also found to help people with other psychological conditions such as depression, PTSD, substance abuse, and eating disorders. And research has shown that DBT works in NON-clinical settings to help anyone develop better emotional and interpersonal skills. It has components from Cognitive Behavioral Therapy (CBT) and includes “two acceptance-oriented skills (mindfulness and distress tolerance) and two change-oriented skills (emotion regulation and interpersonal effectiveness).” ¹ ² The 4 core “behavioral skill modules” of DBT are: * “Mindfulness: the practice of being fully aware and present in this one moment * Distress Tolerance: how to tolerate pain in difficult situations, not change it * Interpersonal Effectiveness: how to...
by admin | Aug 12, 2020 | health |
I hope you and your loved ones are staying safe during this time. Moment of Silence Before I delve into the subject matter of today’s Newsletter, I ask that we take a virtual moment of silence to acknowledge the people who have passed from Covid-19 and also to honor the front line physicians, other health care workers, and all people on the front lines who are making our country survive and thrive. Thank you. Covid-19 Updates As I write this Newsletter, the deaths and cases from Covid-19 have been dropping. However, we still must be vigilant and comply with the social distancing and mask wearing regulations until we have further information. With regard to antibody testing, there are many questions about the validity of these tests and what they mean, according to Dr. Anthony Fauci, the head of the National Institute of Allergy and Infectious Diseases. He spoke on Good Morning America on April 20th and discussed the “perils and pitfalls” of this testing. See his interview here: Here are some tips to help you strengthen your lungs: We are living in a time of uncertainty, which can make many of us anxious, fearful, and unmoored. Strengthening our minds and bodies can help us cope with these emotions and weather these times. There are things you can do to shore up your resistance and improve your immunity. In a previous Newsletter, I offered some tips to stay strong. There is evidence that improving your respiratory health may improve your outcome if you get Covid-19.¹ Please review these tips to improve your lungs below. “Good ventilation and frequent cleaning of...
by admin | Aug 12, 2020 | health |
In the research for my upcoming book, Don’t Mess with Stress!,™ I have learned what I think is the most important thing for our overall health—SLEEP! I know firsthand what sleep deprivation feels like. I have experienced different types of insomnia at times–either not being able to fall asleep, or waking up during the night and not being able to fall back to sleep. After a poor night’s sleep, I feel irritable, less efficient at tasks, have decreased attention and focus, and a strong desire to find a place to lie down. Sleep deprivation—either from inadequate hours of sleep and/or poor quality of sleep can rob you of energy, vitality, and enthusiasm for life! One in four Americans suffers from sleep issues. The good news is that 75% of people with sleep issues resolve them! ¹ And during the current time of uncertainty, stress and anxiety are contributing to people’s insomnia. Why is sleep important? It’s a time of recovery, restoration, and rejuvenation for the mind and body.² Consequences of Sleep Deprivation: ³ ⁴ Fatigue Poor decision-making Increased risk of accidents Decreased Memory Formation Decreased Immune Function Doubled risk of developing cancer Increased risk of Alzheimer’s Disease Increased blood sugar levels Increased risk of heart disease Increased risk of depression, anxiety, and suicidal thoughts Weight gain What Can You Do to Improve Your Sleep? Create Bedtime Rituals—to get your body ready for sleep Choose a bedtime—before Midnight—ideally earlier than 11pm. Sleep Experts recommend adhering to this every day and on weekends—(Don’t stress about it—do your best) Decide on a wakeup time—try and stick to this. Stop all screens one...
by admin | Feb 16, 2020 | health |
Have you ever felt not good about yourself, or depressed, especially after comparing yourself to others on Facebook? 😉 I have. And it’s very easy to go down that negative rabbit hole. Yesterday, I woke up feeling that way. Then I realized, that if I changed how I looked at things, to a more positive outlook, I might feel better. And I did. I got up, looked outside my window, did yoga and meditated, ate breakfast, and got on with my day, peppering my thoughts with optimism and hope. I also added gratitude to the mix, being grateful that I am alive and well. I have lost several friends in the last year, and I am savoring the sanctity of life. Recently, I have been reading about one’s “Mindset.” The term Mindset has been popularized by Stanford researcher, Carol Dweck, PhD,who initially focused on Fixed vs. Growth mindsets with regards to intelligence in children.² Ellen Langer, PhD the Harvard psychologist, has written about Mindlessness, Mindfulness, and Aging as a Mindset. In a landmark study, Dr. Langer used a “counterclockwise psychological intervention” to see if people’s mindsets could positively affect their health. In this fascinating study in 1979, she took 70-80 year old men to a one week retreat living as if it were 20 years earlier with movies and props, etc. as if it were 1959. The men were told to “act as if it was this earlier time,” when they felt vital, and the results were amazing, according to Dr. Langer. Photos taken of the men after the retreat showed that they looked younger, and...
by admin | Jan 21, 2020 | health |
A dear and wise woman friend, Fiamma, encouraged me to welcome and acknowledge my fears and feelings, and then disengage and be in and enjoy the present moment as that is all we have. In addition, reading compelling research showing the health benefits of giving, enabled me to turn my attention to helping others. According to Stephen G. Post, Phd, in the 2014 Biennial Scientific Report on Health, Happiness, Longevity, and Helping Others, “The key solution to the problem of unhappiness in 2014 remains the same – contribute to the lives of others and as a by-product or side-effect, you are very likely to experience happiness, health, and live a bit longer.” When I changed my focus from one of despair, frustration, and fear to contributing to others, I felt better. How can we feel better and build resilience during these challenging times this holiday season especially when we may eat and drink too much, and not get enough exercise or sleep? A. Try and follow the Don’t Mess with Stress!ᵀᴹ core principles: D—Diet—to help buffer the holiday eating, add an extra green or other non-startchy vegetable each day. Drink more water to prevent dehydration in these drier winter months. M–Meditate and reflect W–Walk, Exercise, Move S–Sleep—aim for at least 7 to 8 hours per night and bedtime before midnight. Becoming more mindful and aware of our thoughts and our actions may help us eat one less sweet or have one less drink. And if you overdo it, accept it, enjoy it, don’t punish yourself, and tell yourself you will do better next time. B. Think Contribution, Kindness, Gratitude...
by admin | Dec 15, 2019 | health |
Laughter affects both the mind and the body. It loosens you up and picks up your mood. Physiologically, laughter: Increases blood flow and circulation Decreases stress hormones Improves immunity Increase endorphins and neurotransmitters, Serotonin and Dopamine. Enhances mental functioning Psychologically, laughter: Reduces stress, anxiety, and tension, and counteracts symptoms of depression Elevates mood, self-esteem, hope, energy, and vigor Enhances memory and creative thinking Improves interpersonal relationships Increases friendliness and helpfulness Promotes psychological well-being Is Contagious! I love to laugh! Reading a funny passage, or seeing a comedian, or hearing a joke, can make me laugh out loud. And reliving these funny moments is good for the body. Even faking or inducing laughter, can produce therapeutic effects. If you have trouble laughing on your own, try a Laughter Club in person or online or Laughter Yoga. Check this out and start laughing now! It may tickle yourself funny! Here is an excellent resource to help you laugh! Help Guide And here are two quotes to inspire you to laugh and have more fun during these trying times: And from Lisa Wessan, my dear friend, colleague, and Therapeutic Laughter Expert— “Laughing at the insanity of life is very worthwhile. Strong people laugh early, laugh often and laugh deeply.” Lisa Wessan, LICSW, CLYL, RM Have a great month! To Your Health, Dr....
