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Articles from April 2009

Thursday, April 30, 2009

Illness Patrol

We’ve all done it. Dragged ourselves to work even though we’re experiencing flu-like symptoms or perhaps the worst case of allergies has just kicked in. You’re congested, achy, and sniffly, but you show up to work anyway. You just can’t bear the thought of getting more behind, and they need you, you insist. If you’re lucky, you’ll be able to quit in the middle of the shift and head straight for bed. But what if you can’t? What if you can’t afford to miss even one day’s work? Take five minutes to be mindful of every course of action that you can take to heal your illness. Below are reminders to be gentle with yourself and to move slowly and cautiously when you’re sick. Keep a cup of calming herbal tea beside you all day. Get some fresh air and feel the sun on your face. Give yourself permission to sit down, get comfortable, close your eyes, and remember that even a few minutes of rest will conserve energy. Replenish your body...

Posted By newharb / 12:00 AM / Thursday, April 30, 2009

Wednesday, April 29, 2009

Keeping Hope Afloat

Hope is an inside job. Although poet Alexander Pope said, “Hope springs eternal in the human breast,” hope springs faster and more consistently when we consciously encourage and consistently practice keeping hope afloat in our hearts and souls. In order to keep hope alive, it’s extremely important that we monitor what we allow ourselves to see, hear, and feel, especially in regards to the media. Because our subconscious minds accept as real not only our personal experiences but also those we watch or imagine vividly, it’s up to us to choose mindfully and wisely what we watch and read. Because images imprint deeply, the disturbing pictures and commentary favored by the media can act as an emotional acid, etching the pain and suffering we witness into our own psyches. Such images can pull the plug on our reserves of hope. Limiting your exposure to sensationalism of all kinds is wise. Allow yourself to be as informed as you feel the need to be but not deformed by overexposure and overs...

Posted By newharb / 12:00 AM / Wednesday, April 29, 2009

Tuesday, April 28, 2009

Create an Exercise Program that Promotes Bone Health

I [author Annemarie Colbin, Ph.D.] genuinely believe that in order to create an effective exercise habit, you must think about what you can sustain not for weeks, but for decades. What sort of movement and exercise can you do that you'll enjoy and that won't elicit the mule response? What feels good to your body? In terms of bone health, three types of exercise are known to be helpful: weight-bearing exercise, strength training, and flexibility. As to the specifics, you have to choose forms of these types of exercise that are fun or sustainable for you and that incorporate as many of those details as possible. Weight-Bearing Exercise Weight-bearing exercise isn't as complicated as it may sound. It can be as simple as walking, hiking, dancing, or climbing stairs. Your own body weight will suffice; it isn't necessary to introduce additional weight. Walking is excellent for bone health because it's the form of movement that most efficiently puts just enough gentle strain on the...

Posted By newharb / 12:00 AM / Tuesday, April 28, 2009

Monday, April 27, 2009

On Becoming Unbalanced in Midlife

By guest blogger Janet Horn, M.D. I’ve become unbalanced. This didn’t develop slowly; rather, it seemed to happen overnight. Two things occurred right around the time I realized this problem. Perhaps they even caused me to realize it. The first thing occurred with Teddy, my dog. Teddy is a standard poodle of sixty pounds and 9 years, with a prancing gait and a beautiful red coat. One of the first things you would notice about him is his posture, at both rest and in motion. At rest, he looks like a sculpture – head erect, front legs placed directly in front of him, sometimes crossed, sometimes not – holding this position completely still for long periods of time. When walking or running, he is wonderfully coordinated, no one body part moving more or less than any other part. It was with some upset, then, when one day I noticed him falling as he walked. Not just a simple fall – more like crumpling. His entire body simply folded and collapsed. At first I thought he must’ve tr...

Posted By newharb / 12:00 AM / Monday, April 27, 2009

Friday, April 24, 2009

Beautiful Bellies

We know strong abdomens are good for our backs and spines, so we do our push-ups and abdominal curls. Our rectus abdominus and obliques are strong but, oh dear, the belly’s still there. Maybe it’s telling us we should honor the mature belly. The round, full stomach is the place from which life springs. It is our little incubator, our all-important center, our hub. As mothers we used it in the way it was intended. During pregnancy, the bigger the belly, the better. Husbands and big brothers, even perfect strangers would touch our bellies and bend over and talk to the creature inside. Then once the baby was out, we started in again complaining about our damn stomachs. It starts early. We think it’s adorable the way little kids walk with their stomachs out for balance. We love those bellies. Then we force those jolly little tummies into designer jeans and the poor kid starts thinking, “I gotta do something about this gut.” No matter how much we women exercise, there will always b...

Posted By newharb / 12:00 AM / Friday, April 24, 2009

Thursday, April 23, 2009

Loving-kindness toward difficult emotions: Be still

If you're restless and don't know what to do with yourself, stay where you are. Just be still, be quiet. Let the eagerness to do something cool down. Let the pull of the outside world release its grip on you. Just as the sediment in a bottle settles to the bottom, so will your emotions if you let them be still. Wherever you are in this moment, stay there. Don't go anywhere. You are right where you need to be. Bring your attention to your breath. Take three or four deep breaths. When you inhale, let it be deep. When you exhale, let the breath out slowly. Now repeat the following phrases to yourself a few times. Every time you say the words, let them penetrate your restlessness. May I have courage. May I trust myself. May I have patience. May I be free from fear. Remember, you are right where you need to be. from The Gift of Loving-Kindness: 100 Meditations on Compassion, Generosi...

Posted By newharb / 12:00 AM / Thursday, April 23, 2009

Wednesday, April 22, 2009

The Joy of the World

The energy flowing between you, your body, and your connections with the body of the world can be consciously appreciated - if you pay close enough attention. Let this practice of mindful listening to a larger body tune you in to the joy of the world. The next time you are part of an audience or group of people who are laughing, decide to explore the energetic connections of joy. Set your intention. For example, "May this practice inspire and enliven me." Direct your mindful attention to the sounds of laughter; notice the loudness, the high and low tones, the rising and fading sounds, and the quiet spaces. As thoughts or stories arise in your mind, let them go without following them. Notice the sensations in your body as the laughter flows around you. Enjoy the moment as your body feels the joyful energy flowing through it. Take comfort in the sounds of joy. You are part of this laughter and human c...

Posted By newharb / 12:00 AM / Wednesday, April 22, 2009

Monday, April 20, 2009

Manic Depression: My Experience

By guest blogger Ruth C. White, Ph.D., MPH, MSW Manic depression can be hell and it can be war and it can be creative and intense but overall it can be destructive but though I may never really win the fight I can build walls to protect what most needs protecting and give it a forest or two where its flames can rage. Every fall I spend several weekends trying to preserve the little sanity I have left and trying to find some more. It means lying in bed avoiding as much reality as I can because I have little energy or patience to deal with any of it. I preserve what I can to give to my job and my child. Fall is when I hang on to sanity with my knuckles about to split from the pressure of hanging on to the ledge; hoping for anyone to either put out the foam pads so I can let go, pull me back over the edge or at least prop up my legs to take the pressure off. November is the time I call the on-call nurse begging for a hospital bed. It's also the time I get to know who my friends...

Posted By newharb / 12:00 AM / Monday, April 20, 2009

Friday, April 17, 2009

Loosen the Grip

Do you ever want to let go of something—an unpleasant feeling, a memory, or a worry? Perhaps all you really need is to remember how it feels to let go. The following practice is a way of understanding the physicality and feeling of letting go. You can learn to link this physical experience of recognition and release with tightness around thoughts or feelings. Breathe mindfully for about a minute. Set your intention. For example, “May this practice empower me to recognize patterns of holding and tightening in myself and to release them.” Breathe mindfully for a few breaths. Then make a fist with one hand. Squeeze the fist hard. Then gently but quickly release it. Repeat, focusing on the sensations of contracting and releasing. Notice how the feelings extend through your body and inner life. Whenever you have a painful feeling or emotion, look mindfully for a feeling of contraction or holding i...

Posted By newharb / 12:00 AM / Friday, April 17, 2009

Thursday, April 16, 2009

Relax Deeply

How often do you wish you could calm down or just relax? Everyone has a built-in capacity for deep relaxation, but they may not appreciate or know how to access it. This practice will teach you a way to connect with your own ability for deep inner relaxation. Breathe mindfully for about a minute. Set your intention. For example, “May this practice of deep relaxation bring me health and ease.” Focus mindfully on the sensations of your breath, in and out. Imagine that you are inhaling calm and peace. With each out-breath, exhale any unnecessary tension in your body. Breathe this way for a few more minutes. Let the actual flow of your breath support you, bringing in peace and carrying out tension. End by opening your eyes and moving gently. adapted from Five Good Minutes®: 100 Morning Practices to Help You Stay Calm and Focused All Day Long.

Posted By newharb / 12:00 AM / Thursday, April 16, 2009

Wednesday, April 15, 2009

Mating Season

By guest blogger Susan Kuchinskas Spring is in full bloom in northern California. The cherry trees have their wedding-lace blossoms on, while the plums and peaches are already gestating the rosy orbs of late summer. In the park, shapely legs and bare shoulders are turning heads. It's mating season. My friend is thinking about mating, too. It's been five years since she lost her partner of 28 years, and for the first time, she's met someone she likes. Their first date went well, and now she's trying not to plummet into that state of anxious obsessive desire that we call falling in love. I encourage her to take it slow. "As I say in my book," I say ponderously, and we both laugh. (That's the first time I get to say that, it's great.) But the book does say it, and the science supports it: "Take it slow. You don't even need to decide if you're really dating." Great advice, but it's hard to take. Everything in the media tells us we should fall in love immediately, today, at fi...

Posted By newharb / 12:00 AM / Wednesday, April 15, 2009

Tuesday, April 14, 2009

Acceptance, Commitment, and Willingness

If control is central to the problem of excessive worry and anxiety, what is the alternative to control? The short answer to this question is “willingness.” WILLINGNESS & THE OUTSIDE/INSIDE PRINCIPLE We can develop willingness in two areas of experience: outside and inside. • Outside Willingness = Commitment Willingness on the outside involves a willingness to do the things that are important or valuable to us. This willingness on the outside can be described as a commitment to take action in a specific way. Of course, taking certain actions is often associated with certain feelings and thoughts. When it comes to taking action in areas where we tend to avoid and procrastinate, these feelings and thoughts often include anxiety and worry. • Inside Willingness = Acceptance Willingness on the inside means a willingness to feel the feelings and experience the thoughts that come up in a given situation or when we take a specific action....

Posted By newharb / 12:00 AM / Tuesday, April 14, 2009

Monday, April 13, 2009

Anxious Times - Resilient Parenting

By guest blogger Christopher McCurry, Ph.D. Lately people have been asking me, now that the economy is in a shambles, if I’m seeing more anxious children in my clinical practice. I can’t honestly say I’m seeing more anxious children, but I am noticing a marked increase in parent anxiety. Who isn’t stressed these days? Those of us in the “sandwich generation” are caring for our children as well as for our aging parents. We are trying to keep our jobs or find new ones. Every day brings more bad news. How can we remain resilient as we navigate these treacherous social and financial waters? Here’s what I’ve been advising anxious parents lately. I’d be interested to know what other advice clinicians and parents might have. First, some Don’ts: ▪ Don’t be alarmed or offended if your children appear short-sighted and self-centered in the face of economic hardship; “Will we still be able to go to Disneyland for my birthday?” Give your chi...

Posted By newharb / 12:01 AM / Monday, April 13, 2009

Monday, April 13, 2009

Tension and Relaxation Exercise: Creating Your Special Place

In creating your special place you will be making a refuge for relaxation and guidance. This place can be indoors or out. When structuring your place, follow these few guidelines: Allow a private entry into your place. Make it peaceful, comfortable, and safe. Fill your place with sensuous detail. Create a middle ground, foreground, and background. Allow room for an inner guide or other person to be there with you comfortably. A special place might be at the end of a path that leads to a pond. Grass grows under your feet, the pond is about thirty yards away, and mountains are in the distance. You can feel the coolness of the air in this shady spot. The mockingbird is singing. The sun is bright on the pond. The honeysuckle’s pungent odor attracts the bee buzzing over the flowers with their sweet nectar. Or your special place might be a sparkling clean kitchen, with cinnamon buns baking in the oven. Through the kitchen window you can see fields of yellow wheat. A...

Posted By newharb / 12:00 AM / Monday, April 13, 2009