Posts in Mindfulness
New Year’s Resolution for Health & Fitness
 
 

As the year begins, you may be considering a New Year’s resolution. Maybe you made a resolution last year and stuck with it, or maybe you had totally forgotten about it by February. Maybe you don’t believe in making New Year’s resolutions.

Regardless, it may help if you have a better idea of what exactly a New Year’s resolution is and what you’d like it be, too. A New Year’s resolution is a promise that you make to yourself or others to carry out an idea or action.

Health and fitness resolutions are some of the hardest to keep. However, these resolutions can be crucial to improving both your physical and mental health. Don’t make the mistake that many often do — make big, unattainable goals and end up disappointed. Start out with small and doable fitness goal, then build from there.

  1. Go for a walk after dinner. Tip: If you don’t have a dog who’s expecting a walk, bring a family member with you or just some headphones to pass the time. You can start with short distances at first.

  2. Get familiar with a new machine. Tip: Ease into a new machine at the gym. Be sure to start slow and don’t overexert yourself.

  3. Move every day. Tip: Some days you may move less than others, and that’s OK. Listen to your body, but try to loosen up to prevent stiffness and injury.

  4. Address problem areas before they get worse. Tip: Buy yourself a small ice pack that you can put on areas you’ve previously injured or that frequently get sore. Use it nightly or in the morning after you stretch.

  5. Drink an extra glass of water each day. Tip: Pick a time of day that makes sense for you, such as first thing in the morning. Consider swapping out a sugary or caffeinated beverage for water.

  6. Learn how to prepare a vegetable dish you love. Tip: Choose an easy recipe if you’re new to cooking. It doesn’t have to require the oven, either. You can easily create unique salsas or salads.

2021 has been a challenging year for all of us, but we can’t let that stop you from living our best life!

~ Jade Asuncion

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Introduction to Animal-Assisted Psychotherapy
 
 

I grew up in the Philippines and would describe my childhood as a humble, simple and happy. I was eleven years old when my mother passed which cast a dim cloud over my colorful future. After that, my father had to work far away from our home and would send my siblings and I money. Since then, I learned to become independent and to decide for my own, no guidance from a caregiver or guardian. When I turned seventeen I decided to move to a different location to find a job, and by God’s grace, hard work and perseverance, I was able to support myself and help my family. Soon I was able to take care of myself, but this was not the life I dreamed about. I was lonely and just working on a daily basis to survive.

I took advantage of pandemic to help my siblings and decided to bring my family especially my nieces & nephews under my wing. I know I was happy but kept asking myself if I made the right decision of transitioning from a single transwoman life to motherhood. I secretly struggled a lot mentally and physically for a very long time. I had an occasional headaches, unfocused-mind and disturbed sleep.

I was battling in a “separation anxiety disorder” a mental health problem. A therapist helped and advised me to take good care of my pets; Chin (Husky), Gucci (Black Cat), and Akira (Leopard Cat). I had to wake up to feed, bath and play with them everyday. Unconsciously, they provided me a sense of responsibility and gave me reasons to enjoy life again.

  • Would animal-assisted therapy be helpful as a part of anxiety and depression management in my case?

  • Would such treatment be a helpful approach?

Pet therapy is a broad term that includes animal-assisted therapy and other animal-assisted activities. Animal-assisted therapy is a growing field that uses dogs or other animals to help people recover from or better cope with health problems, such as heart disease, cancer and mental health disorders. The purpose of pet therapy is to help someone recover from or cope with a health problem or mental disorder. Dogs and cats are most commonly used in pet therapy. However, fish, guinea pigs, horses, and other animals that meet screening criteria can also be used.

Studies around pets and mental health show that petting and playing with animals reduces stress-related hormones. And these benefits can occur after just five minutes of interacting with a pet. Therefore, pets are very helpful for anxiety sufferers. Playing with a dog or cat raises our levels of serotonin and dopamine.

The animal's handler has to go through a training course, plus the animal itself must pass a health screening among other criteria. - must be reliably house-trained.

In general, the interaction with a pet decreases distress and improves mood. The effects of the pet therapy are measurable, as seen by an increase in the release of endorphins in the person interacting with the animal. Endorphins are brain chemicals that are released and make you feel good.

Animal-Assisted Therapy can help those experiencing:

  • Anxiety & Depression

  • Asperger's Syndrome.

  • Autism Spectrum Disorder.

  • Post-Traumatic Stress Disorder.

  • Attention-Deficit/Hyperactivity Disorder

Benefits:

  • Increased trust.

  • Reduced anxiety.

  • Less feeling of depression and isolation.

  • Increased self-esteem, self-acceptance, and social skills.

  • Better impulse control.

  • Increased problem-solving skills.

  • Improved communication skills, including non-verbal.

These programs have been implemented worldwide. A therapist can work with you to get the most out of your work with a pet and can assist you in using techniques that will help you.

— By Jade Asuncion

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Meditation to Help Our Modern Challenges
Meditation to Help Our Modern Challenges

Meditation is an ancient practice that has been around for centuries. Over time it has gained popularity and made its way into Western culture. From my personal experience, I’ve been exposed to meditation on different occasions of my life. It has become pretty common and it would be surprising if you haven’t heard of it. Meditation has been around for thousands of years and it offers countless benefits. Since there are so many techniques there is something for everyone. With technology, there are plenty of resources online and even videos to help you get started on your meditation journey. 

Some of the benefits of meditation are: reduce stress, controls anxiety, promotes emotional health, enhances self-awareness, relaxation, lengthens attention span, improves sleep, you can meditate anywhere, etc. Meditation is also a great way to practice mindfulness. Anyone can try meditation but in order for the best results, one should practice it often. There are a plethora of different ways you can meditate so it is possible to incorporate it into your daily life. Listed below are simple meditation steps for beginners.

  1. Sit or lie in a comfortable position

  2. Close your eyes

  3. Breathe naturally

  4. Focus your attention on your breathing and how your body moves when you inhale and exhale. If your mind starts to wander just return to focusing on your breath. 

Practice this for a few minutes to start and then you can move onto longer periods of time. Don’t give up after your first try. Keep practicing until you find what’s right for you!

~Thavary Mam

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A Mindful New Year
A Mindful New Year

Wow, 2019 is coming to an end. As we are in our last 2 months of the year, it is the perfect time to reflect. Taking some time out to write a list of things you accomplished, or in some cases write down things you did not accomplish. As you’re doing this it is important to be aware of any self-judging. After completing the lists’ read it, and as you read be kind to yourself, while doing so. The beginning of the year is also a wonderful time to make a commitment on practicing mindfulness. To help start the process of this new year of mindfulness would be to simply practice these steps below.

  1. Begin the day by taking a few minutes to just breathe, before checking emails, social media and news.

  2. Meditate for 5 to 10 minutes every morning

  3. Set aside short periods, between five and 15 minutes each day, where your intention is simply to be more mindful.

  4. Pay attention to the present moment in a gentle, accepting way.

  5. Have fun with your mindfulness practice. Pick one quick activity you do each day— drinking tea, cleaning, or eating.

  6. As you do each activity, pay close attention to the sensations in your body. Instead id simply going through the motions, notice what thoughts and emotions come up. And if your mind wanders, just note that and return to the present moment.

~Tanita Brown

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5 Tips to Manage Stress while Working from Home During the Coronavirus Outbreak
5 Tips to Manage Stress while Working from Home During the Coronavirus Outbreak

With the spread of the novel coronavirus affecting everything from international travel to the availability of hand sanitizer, mitigating the Coronavirus in the United States has become a growing concern. That’s why many companies and colleges and universities are mandating or recommending that employee and students work remotely until the virus can be slowed.

Many of us fantasize about working from the comfort of their own home, foregoing their commute in favor of more sleep, family or exercise time. But working remotely is a double-edge sword. Sure, you get to stay home, but it can be harder to focus on actually working. Plus, the isolation can quickly become a downer for those used to socializing at work. And some people, of course, would prefer to stay in the office. So here are five tips to help manage stress while working from home during the Coronavirus outbreak.

  1. Connect Online with Friends and Co-Workers. Online social interactions with coworkers or friends can alleviate feelings of isolation and loneliness.

  2. Have a Plan. When working alone, you should keep a more structured daily schedule than usual. Utilize tools such as google calendar to keep track of your workday flow and management of work-related tasks.

  3. Setting Clear Expectations. Create a work from home policy with your specific expectations. The policy would include instructions for an employee’s daily work schedule, your company’s overtime policy, description of a dedicated work space, instructions for reporting personal injury and damage to company equipment, and protection of proprietary company information.

  4. Create a Dedicated Workspace. Instead of lying in bed with a laptop, try something more deliberate. The fix could be something as simple as moving a nightstand into a corner far away from distractions, plopping down your computer and sitting in an upright chair, like you would at your office desk. This also serves as an important signal to those who live with you that you’re at work. Create boundaries within your home that your family members understand when you are working and when you are available.

  5. Take a Break. Let's be honest: You don't work eight hours straight in the office or at school. There are coffee breaks, lunch walks and chats with colleagues that give some respite from work. Just because you are working from home doesn't mean you aren't entitled to the same breathers. Hitting the pause button throughout the work day can be a boon to productivity and reduce stress.

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Don't Forget to Breathe
Don't Forget to Breathe

I will not say life is hard because it is not meant to be. Life is meant to be filled with experiences, happiness and growth and once you master the mindset and life you want for yourself it is said to actually be quite simple. Which all sounds really easy but is it? I think everyone can agree that life can be very overwhelming! As a young adult, our lives are consumed with classes, work, internships, studying and the desire to still hang out and attend social functions with our friends and family but when do we have ME time? When we sleep? That is not enough and unfortunately sleep is not me time.

During our compacted day we must take a step back and not forget to breathe. It is highly recommended that everyday for at least ten minutes, you should stop everything and do something you enjoy rather it is reading a few pages in your book, writing a journal entry, doing yoga or clearing your mind and focusing on your breath. You might be thinking well that is easy, it is just ten minutes. I can surely do something I enjoy every day. However, truthfully it does take a conscious effort. It has to become a routine and pattern.

You must train yourself to take time out for self-wellness and the sooner the better! Once you become consistent in taking time out your day for me time, throughout your day you tend to feel a difference of how you handle certain circumstances. For example, if you are a goal setter and put a deadline to anything you do not just work or assignments, you often will feel a rush of anxiety and disappointment if you do not do as well or meet your deadline. However, when you take me time or become consistent in your self-wellness, your overall mindset changes. You become more kind to yourself, you become more aware and optimistic of circumstances and situations and learn to handle failure, change and the unexpected more calmly. Journaling or yoga may not be your forte, maybe a mindfulness class or book club and discussion is better. Whatever works for you, find it, stick to it and start to take care of you!

~Alexis Adams

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The Keys to Genuine Happiness
The Keys to Genuine Happiness

What is genuine happiness? Is it composed of the “things” you own or desire? Is it finally getting that new job, earning that 4.0, asked on a date by the crush you have admired for months or the new purse you have saved up for? Happiness does not revolve around things we desire; true happiness is internal and starts within. According to Dr. Suzanne Degges White of Psychology Today there are four key factors that one should practice daily to create a culture of happiness in their lives.

Friendliness: Sometimes it is hard to meet new people. As individuals we experience everyday responsibilities and struggles that causes us to put meeting new people and creating new experiences on the back burner. However, having friends are extremely important, they are there to help uplift and support you. When you are open to creating new friendships and spreading kindness you are stepping out your comfort zone and allowing more pleasure to enter your life.

Cheerfulness: For majority of people, it is difficult to be optimistic when it feels like your world is crashing around you, when everything that could have possibly gone wrong does. The last thing you probably want to do is smile. If you were thinking about giving up, don’t! Smile instead. It is stated that smiles are contagious and when you smile you are letting go of exhaustion and frustration. When someone offers you a genuine smile or vice versa the energy is reflected, your perception has changed, and your day is brightened.

Compassion: Showing compassion to others positively influences the giver. When we are having a rough day or going through personal situations we are not on our “A” game, we are forgetful, tired and emotional. Yet, when someone takes the time out of their day to show compassion and understanding we instantly feel better. The act of compassion is a key because it truly brings peace of mind to one’s heart.

Gratitude: When you wake up every morning there is at least five things you should be grateful for. When you are grateful and appreciative of the little things, you are creating a habit of finding the good in any stressful, unhappy or uncomfortable situation. You also will find yourself speaking things into existence and changing your outlook.

  ~Alexis Adams

 

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Overcoming Obstacles to Live
Overcoming Obstacles to Live

Life happens! No matter what is done or not done, said or not said…life will continue to happen. But while life is happening, there are choices that can determine the outcome of one’s ability to live or exist with the happenings of life. Obstacles..they happen! In life! And are meant to teach a lesson in order to maintain growth, which is a main aspect of living.  Obstacles can also be the hindrance that forces merely existence.  So, how does one overcome the obstacles in life in order to live and not merely exist?

Obstacles create tension, and with that tension comes unconscious exerted behavior as an easy coping mechanism. Knowing self well enough to forgive the self for the actions is a key aspect of having the capability to move forward. Take the time to recognize the emotions caused by the obstacle and express those emotions the best way possible. Journaling, talk therapy, and expressive recording are a few ways that allow an individual to simply…GET IT OUT. Once it is out, it becomes easier to analyze and gives a clear insight into the information needed to recognize the message and the lessons intended to teach. The more the lessons are relevant, the more they are applied to life in order to continue growing with the intent to LIVE.

For every illness, there is a cure. Look at obstacles as an illness and you have the key ingredients for the cure. Life does not have to be harder based on a choice. Therefore, learn from the experience of the obstacle; grow from what you learn, and live through your growth. How does something grow without the proper nutrients? The obstacle is the food and the valuable lessons are the nutrients. Consider one’s ability to express to be the waste needed to be disposed of in order to absorb the healthiest minerals. Continuous consumption of healthy minerals equates prosperous growth which then equates healthy.

~DeAnna L. Alexander

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Healing
Healing

True healing comes from within. Although medication can be helpful, it is only a partial fix. Life changes are important, as well. Seth Gillihan of Psychology Today, writes that medication can support the body’s natural healing processes, but works best when prescribed only if necessary and only as long as necessary.

Meaningful connections are important to healing too. Seth concludes that meaningful connections include, recognizing the importance of family and community, connecting to the natural world we are a part of, and acknowledging that we are “governed by meaning”. Keeping the well-being of those we care about in mind, also creates purpose and meaning. Yet, despite all the ways that we have available to connect with others we can still feel disconnected.

It is important to take a break from our busy lives in order to have time to heal. Many people feel the need to be constantly productive instead of making time for themselves. There are different ways we can make room to pause such as blocking off non-work hours, participating in religious practices, focusing on personal relationships, reading meaningful texts, exercise and practicing yoga, etc.

Technology can also contribute to a loss of connection with our surroundings resulting in emotional and mental disassociation. Limiting screen time endeavors us pay attention to ourselves, the world we live in and the people we care about the most.  Leaving your phone at home or in your bag when running errands can aid positive change. Engaging in outdoor activity, such as taking a walk can keep you in touch with the natural world.

Nutrition also affects psychological health. Nourishing your body can help reduce anxiety and depressive symptoms. Changing your diet is one way we can nourish our brain and body. A balanced diet consisting of fruits, vegetables, fish, healthy fats, etc. can be great for most people. Figuring out a diet that works can make a difference in your mind, brain and body.

 ~Thavary Mam

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When Success Leaves You Empty
When Success Leaves You Empty

Who doesn’t love securing a bag? Finally landing your dream job or getting that promotion you’ve been working hard on can leave you feeling like you can conquer anything! It is something you should be proud of! But once all the confetti settles and you’ve finally come down from your happy high, what else is left to do? A.C Shilton of Psychology Today writes about the emptiness she felt after achieving what she thought would be unthinkable, and how she coped with it. She writes of her experience with “arrival fallacy”.

“Arrival Fallacy” is defined as the “illusion that once we make it, once we attain our goal or reach our destination, we will reach lasting happiness.” This term was defined by Tal Ben-Shahar, who is a Harvard-trained positive psychology expert who is also credited with coining the term. This term focuses on what people expect from success. Then when they get that success, the happiness they once had during their rise to the top, takes a nosedive and vanishes. He says this is what he believes leads to celebrities having mental illnesses.
The research from this article showed that it is okay to be happy at the bottom. It’s also great to be happy at the top, but when you’re there, always take time to reflect on the things you did the way up. Find something that keeps you humble, but keeps your mind busy at the same time. When you are at peace and not in pieces, anywhere you are on your road to success can keep you fulfilled.

~Alicia Meredith

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Mental Health & Wellness
Mental Health & Wellness

Mental health affects our overall wellness and it’s important that we take care of ourselves in all aspects. Often times mental health is neglected because it’s a topic that’s not openly talked about. There are different things we can incorporate into our lifestyle to help our overall well being.

One way that can help mental health is animal companionship. Having a pet or support animal has several benefits. In Psychology Today, Adi Jaffe stated mental illness can leave people socially isolated. Having a pet can help that feeling of isolation by giving affection and companionship without judgment. In addition, a pet dog can encourage being active, exercising, and getting outdoors. Animal companionship can help those struggling with mental health for those that don’t have family and friends available. Lastly, taking care of pets can give one a routine and structure to their days.

Another way to help mental health is having a balance between work and life. Working long hours and not being able to see your family and friends can contribute to stress and mental health issues. Improving work-life balance can be done by not thinking of work when you’re not working. For example, turning off electronic notifications like your work phone or work emails if you can. It’s important to make time for yourself when you’re off the clock. Having a good balance with your work will help your overall wellness. Taking care of yourself physically and making time for the things you enjoy will improve that balance.

Lastly, recreation can positively affect our mental health. Recreation isn’t just limited to physical activity like the gym. It can include hobbies and interests such as social recreation, creative activities, or physical activity. Adi Jaffe includes examples of recreation including bowling, playing chess, writing, music, painting, swimming, and running. All of these enhance social, psychological, and physical well-being. Overall, there are many benefits to recreational activities. It can increase self-esteem, mindfulness, social skills, a sense of belonging, a sense of accomplishment, etc.  

~Thavary Mam

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Self-Reflection
Self-Reflection

People are constantly throwing the word “toxic” around lately. Have you recognized, owned up to, and started working to improve your toxic ways?

Self-reflection is essential to growth. It allows us to understand why we are the way we are, why we think the way we do, why we behave and react the way we do. Sure, it’s easy for us to blame everyone but ourselves for the failure of things in our life like relationships, friendships, not being where we want in life, etc. At some point in life you have to question yourself, and your flaws. Life is a reflection of who we are and what we allow to happen. Sometimes the problem is you. Does that make you less worthy of anything? No. It simply means that taking a step back and reflecting on what needs to be changed in order to reach the life you long for is needed. 

Rid of all negativity; whether it’s negative thoughts, people, or habits. Form new and positive habits, relationships, and thoughts. Begin a new daily routine that guides you to the things you want to accomplish. Be as vulnerable as you can be, to unleash things that may be holding you back from a better you. Start a self-Reflection journey, that’s gives you the opportunity to read back on growth you’ve accomplished thus far. Reflect on every mistake or negative behavior you may regret. Own them, grow from them, and be happy for them. As they were learning lessons needed to get you where you need to be.

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Finding Joy in Everyday Routines
Finding Joy in Everyday Routines

Between schedules and keeping up social appearances, it is hard to take a step back and enjoy the wondrous beauty of our surroundings. In a world where there is pressure to be accountable for each hour, a feeling of guilt takes over when we take some time out of our routines to seek joy in the small things. However, keeping in touch with the little things that can bring moments of joy into our routine can not only bring an increase in productivity as well as improving our mood. Joy is a contagious feeling which can change each person when even a small part is introduced. So much of our life revolves around moments of stress that it is hard to see moments of joy that are right there in front of us. Many people fail to understand the importance of including these moments until they are hit with a devastating experience, after which they try to include the steps to experience joy.  If we take the initiative to involve finding joy in ordinary things, there will be fewer regrets, and there will be an increase in living in the present instead of worrying about the future. Just by trying to intentionally find joy can create a natural transition into finding moments of joy unconsciously, which leads to a happier life.  

~Angela Jetty

General Therapy, Meditation, Mindfulness, Self CareMonica Manuelholistic therapyTherapy, therapist near me, cognitive behavioral therapy, therapy
Finding Time for Religion & Spirituality
Finding Time for Religion & Spirituality

According to a Pew Research Center study, for those that are religious or spiritual, involving connection with a higher power in your daily life can be beneficial for your health and relationships. Nowadays there can be many things that prevent someone from practicing their faith in meaningful ways. A busy lifestyle might prevent someone from making time due to work, school, or social responsibilities. Lastly, many may think that religion or spirituality is a passive action, but the most important part of belief is that it is practiced and not just blindly done. With that in mind, here are some simple ways you can involve your faith more in your everyday life:

  1. Don’t stress if you miss a day- If you find a time and place of worship that works for you, going every week might make you feel more connected with your faith. However, don’t treat it like a mandatory event that brings you guilt even if you skip a single week. If you can’t make a service that week, take a few moments every day to for reflections. Whether it is reading over a passage that connects with you or moments of silence, take time to focus on your beliefs.

  2. Donate- If you can’t give up a lot of your time, donate your money instead. Find a worthwhile cause supported by a local community organization, church, synagogue, or temple. Whether it’s a one-time donation or a monthly contribution, giving back to your community is one the primary tenants of all faiths and by donating you can help others do important work.

  3. Make a scared space at home- Finding somewhere in your home where you can take a few moments to isolate yourself and pray or meditate, will make it much easier to work around your own schedule. A few candles, your prayer book of choice, and a small mat are all you need.

  4. Taking a day of rest- Whether it’s reducing or completely taking a break from your workload one day a week, this day can be used for inner reflection and reconnecting to your beliefs. Prepare for this beforehand by making meals ahead of time and getting chores done in advance.

  5. Take care of your body- Imagine your body as your own place of worship and make sure it is working order. You can do this by taking a break from alcohol or drugs for a short time, or just making sure your body gets a proper exercise and diet. Think of your religion or spirituality as a holistic endeavor, you are not just nourishing your mind you are also nourishing your body. Your body and your life is a gift so treat it as such.

  6. Peer support- Finding others in your community that think as you do is incredibly important for your mental health so creating a peer support group of some kind can be helpful. Depending on the community you live in, the type of group you chose to gather will be different. Your group can comprise of more than just one religion, spirituality or belief system to can discuss and debate important issues. This can lead to a better understanding of both your faith and theirs. Or, if your opinions are a minority within your faith, finding others who think similarly can help make you feel more contented with your ideas. Regardless of the makeup of your group, it is important that you feel that you can comfortably discuss a range of topics with them. This step is helpful specifically if it is difficult to practice your beliefs within your community

Finding a safe space to practice your faith is key to enjoying and exploring it. Religion and spirituality should not be anything else besides your own personal connection to a higher power. These tips can be beneficial for those who have trouble finding the time to practice their faith.

Meditation, Mindfulness, Self CareMonica ManuelTherapy, therapist near me, cognitive behavioral therapy, mental health therapist