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20 minutes | Jun 20, 2019
013 Changing Behavior Exercise
Here’s a quick exercise to apply when you are someone your working with is stating a desire to change a behavior, yet they haven’t done it yet. I first learned it working at this Holistic Rehab. I’ve added to it theories that might explain why it works, to support in a deeper understanding of why it may be more difficult to change our behaviors when we don’t take the time to consciously address underlying beliefs. If you would like to see a video of this exercise, go to: https://www.youtube.com/watch?v=-5Pj0Tew1rk The post 013 Changing Behavior Exercise appeared first on Circle's Edge.
27 minutes | Jun 13, 2019
012 Integrative Mental Health and Depression Interventions
In this episode, I touch on what integrative mental health means to me, go over criteria so support you in selecting interventions that are meaningful to you, and list some integrative interventions for depression. I would love to hear your thoughts. Please feel free to post on my website or email me. Here are the show notes: Depression as a heat and inflammatory response. Scientists are discovering there are different subtypes of Alzheimer’s https://www.foundmyfitness.com/episodes/dale-bredesenBeliefs are that we will see this is the same for many different mental health concernsSo many interventions are effective, yet not one intervention is effective for everyone Possible Depression Interventions: 2 grams of EPA Fish Oil per day Broccoli Sprouts of 2 cups per day or lesser amount of sprouts with a Broccoli Sprouts Powder Pill – It’s still important to eat the sprouts as the same time of the pill. Miocene is destroyed when broccoli sprouts are powdered, without Miocene the body can’t produce Sulforaphane from the broccoli sprout powder. Some people have a gut bacterium that produces an adequate amount of Miocene and some people’s gut bacteria produce very little, so take pills with sprouts at the same time or eat 2 cups of sprouts per day.Heat Exposure (Sauna or Hot Bath), Hot Yoga, or intense exercise – 4 times a week for 30-100 minutes, with hot water at 104 degrees, for 4 to 8 weeks. Heat exposure releases about 77% of the beneficial hormones as intense exercise does, so if one isn’t able to significantly raise their body temperature through intense exercise begin with Heat Exposure. Hot yoga volunteers wearing a rectal probe raised their internal temperatures to a similar temperature as participants in an infrared box for 100 minutes. A percentage of people with depression have a low-grade internal fever, though feel cold to the touch. Heat exposure is believed to reset the bodies’ temperature mechanism, as people with heat exposure maintain a lower internal body temperature. Heat exposure also activates opioid receptors in the body and offers pain relief. Safe Space Exercise, 8-10 times a day for 20-30 seconds (5 minutes a day) – studies showed that practicing an exercise similar to this one, https://nurves.wordpress.com/2009/08/10/a-safe-place-a-relaxation-technique/, for 8-10 times a day, for 20-30 seconds, for 6 weeks, changed blood flow in what was believed to be a beneficial way, increased blood flow in pre-frontal cortex, during scans.Eat a high fat, moderate protein, low carb, and no highly processed food diet for maximum reduction in inflammation. Fats help insulate neuro connections, reducing static and noise in brain, decrease anxious thoughts, and support in deeper sleep. Any highly processed foods should be avoided, eg anything that’s been turned into a powder, even protein powders are quickly absorbed by the body and are more likely to be turned into carbohydrates and have an inflammatory affect. Fasting as a way to decrease inflammation – recommended minimum to reduce inflammation is 24-hour fasts, so could finish dinner Sunday at 6pm, then on Monday break the fast at 6pm. For people with low body weigh, it’s important to get in a sufficient amount of calories. When breaking the fast eat lots of healthy fats and some healthy proteins. Carbohydrates have an inflammation effect, all processed carbohydrates and sugars should be avoided. Sheep milk/cheese and coconut oil are preferred by the brain. Okay to do “Fast Mimicking” Diet, which allows for fats to be eaten, eg butter/heavy cream/MCT Oil in coffee, macadamia nuts, bone broth, etc. Somatic Therapies & Meditation – EMDR, Somatic Experiencing, Trauma Resolution – modalities that work with the body. It is believed that both verbal and physical trauma, as well as other traumas, mentholated the dna, this methylation/change to the epigenetic, can be passed on for generations, increasing cortisol, which is correlated to anxiety and depressionPsilocybin assisted psychotherapy – psilocybin is being shown to support amygdala regeneration, this is the part of the brain that takes signals and determines if they are threats are not. Psilocybin assisted psychotherapy is being shown to drastically reduce the default mode network and believed to increase neuroplasticity through this mechanism Resources to follow: Dr. Rhonda Patrick, https://www.foundmyfitness.com https://www.foundmyfitness.com/episodes/inflammation-depression https://www.foundmyfitness.com/episodes/charles-raison Dr. Peter Attia, https://peterattiamd.com/ Dr. Charles Raison, http://www.raisonresearchgroup.com/ Book Recommendation: https://www.amazon.com/gp/product/0393706664/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=foun06-20&creative=9325&linkCode=as2&creativeASIN=0393706664&linkId=9fb3c19a9a50612fd9bfbbfacae91b4dDr. Kelly Brogan, https://kellybroganmd.com/start-here/Book Recommendation: https://kellybroganmd.com/amindofyourown/ Notes from Episodes: Evolutionary Theory – 10,000 years ago we were most likely to die from infections from wounds. When we were emotionally stressed it was more likely that we would be wounded, eg feeling stressed during a hunt or an attack from another tribe. Our bodies would increase their temperature, as this would support us in killing off infections; similar to the theory of why body temperature rises after eating, as a way to kill off any infectious materials in the food. Rhonda Patrick – The Underlying Mechanics of Depression – 9 min video – https://www.foundmyfitness.com/episodes/inflammation-depressionCauses of depression – overactivity of our immune system or inflammation, which can be caused by poor nutrition, obesity, poor gut health, sedentary lifestyle, poor sleep and social stress, important to address2 grams of EPA Fish Oil Per Day, has been shown in studies to reduce depressive symptomshttps://www.foundmyfitness.com/episodes/charles-raisonMinute 26 depression, minute 38 recap. Dose 40 minute – powder and sprout over doubles the effect, only sprouts are uncooked croucerfous veggies have miocene, miocene is needed to transform into sulforaphane, and mustard seed https://www.foundmyfitness.com/episodes/charles-raison24 hour fasting for depression. Some people made need more inflammatory stress instead of less, yet majority of people need decrease in inflamationHeat exposure, hot yoga, rectal temperature is the same in hot yoga as in heat exposure box, hot sauna, or even hot bathHeat stress activates u-opiod receptor and has 33% more potency than morphine, and diaphorne is upregulatedTaking antioxidants after heat stress prevents beneficial response for depression The post 012 Integrative Mental Health and Depression Interventions appeared first on Circle's Edge.
24 minutes | Jun 6, 2019
011 My Emotional Breakdown or Breakthrough
This week I’m sharing a personal breakdown that happened after an absolutely amazing week of volunteering with Zendo at Lightning in a Bottle. I’m sharing with you my insights of what I learned from it and ways I hope to operate differently in the future, so I’m better able to take emotional care of myself in the future. Maybe you can learn from my experiences and avoid the intensity of my learning experience. The post 011 My Emotional Breakdown or Breakthrough appeared first on Circle's Edge.
55 minutes | May 30, 2019
010 Spiritual Burnout and The Phoenix
This is an interesting conversation between Mary and myself. I would love for us to have a follow up conversation on this topic. Here are the show notes: Possible Individual Symptoms Losing Connection, PassionFeelings of SynasismOld practices, such as church or praying that seem to no longer fulfill connection to greater sense of self Burnout in our Society – connection to the universal experience that’s happening in the world right nowStructures of Power, Privilege, Government, FinancesFeelings of burnout representing greater macrocosm Feeling of burnout not a personal flaw that needs to be fixed empathy for greater system & selfTended to own suffering differently What’s the effect of professionals treating people in fight or flight/sympathetic arousal, on the mirror neurons of the professional?Example of being in the dentist chair with heightened heart rate DisillusionmentBeliefs about life and how it all works were being dismantledBeliefs about fair and being in a developed country and working hard will equal successRecognizing how systems are unfairMany people in the U.S. are seeing behind the curtain – unfairness, oppression, racism, structure of power and privilege to maintain success of some and oppression of othersMe too movementHelping organizations grow better leaders – saw how organizations protected male leaders, lost faithLarger awareness working ass off to alleviate suffering and support people in feeling, saw that amount of suffering in the world is still the same – heart brokenMedia and it’s effect Psychedelices & Spirituality – Personal storiesSense of connection and boundaried connection The relationship between spirituality and burnout among medical students Medical student burnout has been associated with depression, loss of empathy, and suicidal ideation. Spirituality has been identified in previous studies as a protective factor in coping with the stress but has not been examined as a factor in medical student burnout. An internet link to an anonymous survey was sent via email to medical students at a public northeastern medical school; 259/469 (55.2%) completed it. The survey included measures of spirituality, burnout, psychological distress, coping, and general happiness. A Pearson-r correlation showed significant inverse correlations between measures of spirituality and measures of psychological distress/burnout (r’s ranging from -.62 to -.14; p’s <.01). In contrast, a positive correlation was found between life satisfaction and spirituality (r’s .53 to .12; p<.05). Using hierarchical multiple regression with demographics (Step 1), mental health variables (Step 2), and satisfaction and Adaptive coping (Step 3), burnout remained significantly related to lower scores on both spirituality measures (FACIT-SP p<.00 and DSE p<.05). Students having higher levels of spiritual well being and daily spiritual experiences described themselves as more satisfied with their life in general, while students with low scores on spiritual well being and daily spiritual experiences had higher levels of psychological distress and burnout. Spirituality may therefore be a protective factor against burnout in medical students and future studies should explore potential causal relationships. The post 010 Spiritual Burnout and The Phoenix appeared first on Circle's Edge.
44 minutes | May 9, 2019
009 Mental burnout and Recovery Practices
This episode will cover Mental Burnout and Recovery Practices Symptoms RuminationInability to FocusCynicism or Negative AttitudeConnection between Mental Burnout and Self-Sabotage When you’re burnt out your lack of mental energy may lead to: ProcrastinationI’ll do it when I feel better when I’m less exhaustedI’ll do it tomorrowI’ll get to it laterPoor Systems and RoutinesNo energy for creating efficient ways of doing thingsInefficient actions mean you spend more energy doing tasksTask may get done but you are more exhausted after doing themPoor Planning and ChaosFlying by the seat of your pantsDoing it when you “feel” like it rather than planning for itDoing what comes “naturally” to you rather than what’s best for youVicious CycleEvery day is a bad dayYou wake up with the right intention but lose energy and momentum, fall behind, get disorganized and discouragedNegative Self Talk – occurring both at times of growth and when regressing into old patterns – difference in the voice Hope – There is hope for things to change Studies – prevention is best, early multi-model intervention next best Course of mental symptoms in patients with stress-related exhaustion: does sex or age make a difference? The course of mental illness in patients seeking specialist care for stress-related exhaustion was not related to sex or age. The burden of mental symptoms is high and similar for men and women, and at the 18 month follow-up, one-third of the study group still showed symptoms of burnout. A long duration of symptoms before consultation was associated with a prolonged time of recovery, which underlines the importance of early detection of stress-related symptoms.All patients were offered multimodal treatment (MMT) with similar components but adapted to their individual needs during the whole follow-up period of 18 monthsUsually visiting the physician with an interval of four to six weeksPhysical activity and other lifestyle topics were repeatedly encouragedEight-week stress reduction group programme Two-hour lecture, teaching basics about stress and the consequences of chronic stress exposureEmployers, working colleagues and relatives were also offered to attend a short lecture regarding stress-related mental disordersCognitive behavioural group therapy for insomnia and/or a recommendation to visit a psychologist for individual psychotherapy were other treatment methods. Offered to participate in an aerobic exercise group and strength training at the clinic once a week for 18 weeks and 20% (n = 47) participated; the rest were recommended individual physical training. Antidepressant medication was offered or adjusted when needed. Communication with the Social Insurance Office and the employer was facilitated, and about half of the patients participated in special meetings regarding the earliest possible return to work.The burden of mental symptoms is high and similar for female and male patients, and at the 18 month follow-up, one-third of the study group still show symptoms of burnout despite extensive MMT Symptoms that may be stress-related and lead to exhaustion disorder: a retrospective medical chart review in Swedish primary care Patients with exhaustion disorder appear to consult their general practitioner numerous times with stress-related complaints in the years preceding their diagnosis. The findings indicate which presenting complaints general practitioners may need to be more attentive to so that patients at risk of developing exhaustion disorder can be identified earlier and get the support they need. Addressing stress factors earlier in the course of illness and preventing the development of exhaustion disorder may contribute to a reduced burden for both individual patients and for society, with a reduction in sick leave and societal costs for mental illness.The presenting complaint at the occasion when the exhaustion disorder is diagnosed, are:Nausea, irritable bowl, headache, dizziness, palpitations, chest pain, back pain, musculoskeletal pain, abdominal pain, and feeling faint Self-reported stressors among patients with Exhaustion Disorder: an exploratory study of patient records Work demands are, by far, the most prevalent stressor, followed by relational problems in private life… One important practical implication of this study is that patients with stress-related exhaustion often have a long period of impaired ability at work. Successful prevention at the workplace is thus of great importance. However, it is equally important to discuss how society can support individuals such as single parents or couples with relational conflicts. Mental Practices to Prevent or Soothe Burnout Notice your Thinking PatternsWhat are you unconsciously or repetitively saying to yourself about your situation?What are your beliefs about your situation?How are your thinking patterns and beliefs affecting how you feel?Negative Self Talk Exercises Have a conversation with this Negative Self-TalkThank the voice for caring about you Listen to it fully as you canListen for the deeper, underlying values and needs that it’s asking forTake an immediate and then a longer term action to meet it’s requestRequest a gentler interruption next time, that’s easier for you to hearPlanning & Systems Possibly with someone you trust – when in burnt out less able to planEvaluate your goals Creating an actionable plan, with small achievable stepsAsk for Help and SupportTake Care of yourself now Do the restorative activities soonerSleep – Oura Ring The post 009 Mental burnout and Recovery Practices appeared first on Circle's Edge.
38 minutes | May 1, 2019
008 Physical Burnout & Restorative Activities
This podcast looks at the Burnout and how it affects us physically. Below are the show notes: Moral Injury and Burnout Societies desire to not go deep and address top layer issues instead of root cause, sometimes could include Solution-focused (brief) therapy (SFBT)No Energy yet difficulty with Sleep Sleep deprivation is being shown to increases amygdala activation. A study showed that while both groups expressed significant amygdala activation in response to increasingly negative picture stimuli, those in the sleep-deprivation condition exhibited a remarkable +60% greater magnitude of amygdala activation, relative to the control groupA sleep deprived person may see an event as an emergencies (due to activated amygdala) that needs to be urgently addressed, when in fact those that have had more sleep interrupt what’s needed differentlyLoneliness and Withdraw due to sleep deprivationA study demonstrate that a lack of sleep leads to a neural and behavioral phenotype of social withdrawal and loneliness; one that can be perceived by other members of society, and reciprocally, makes those societal members lonelier in return. We propose a model in which sleep loss instigates a propagating, self-reinforcing cycle of social separation and withdrawal.Cognitive abilities, behavior, and judgment Multiple studies have been done to determine the effects of total sleep deprivation; more recently some have been conducted to show the effects of sleep restriction, which is a much more common occurrence, have the same effects as total sleep deprivation. Each phase of the sleep cycle restores and rejuvenates the brain for optimal function. When sleep is deprived, the active process of the glymphatic system does not have time to perform that function, so toxins can build up, and the effects will become apparent in cognitive abilities, behavior, and judgment.Feeling tired & wiredA combination of physical exhaustion or low physical energy while simultaneously feeling anxious or wired, stressedBeing unable to feel rested even if you are getting enough sleepBody confused about not getting enough light and enough darkness; circadian rhythmBody and stomach pains. Gut hurting when stressed and eatingChronic exhaustionSome people experience aches and painWhen people feel emotional pain, the same areas of the brain get activated as when people feel physical pain: the anterior insula and the anterior cingulate cortex. A study on social rejection seemed to demonstrate this. The body isn’t getting enough natural light or enough natural darknessWe live in man-made boxes of artificial lightTo go deeper into the sleep studies, please see Rhonda Patrick, PhD & Matthew Walker PdD Practices – Physical Breathing – Breath of Fire Eating well-balanced mealsSleep – 7-9 hours, before 10:00 pm; sleep hygiene and artificial lightsBlue-light blocking glassesDim-it light blockingTurn out 50% of the lights an hour before bedNidra Sleep MaskExercise, gentleSexTouch, Massage, Self-Massage, Cuddle – serotonin and oxytocinPlay, Dancing, Coloring, Drawing – engaging a younger or more carefree part of yourselfGet outdoors and touch the groundWhat is it you need? And how are you going to implement this? The post 008 Physical Burnout & Restorative Activities appeared first on Circle's Edge.
29 minutes | Apr 27, 2019
007 Therapeutic Use of Psychedelics
This podcast discusses common questions about Psychedelic Assisted Psychotherapy and Therapeutic Use of Psychedelics.Some questions answered includes:How many treatments?What does it look like? What’s being worked on? How does it support connection to one’s body?What are the advantages or disadvantages?Who is this not for? What kind of training and preparation should a therapist have in order to do this?What advice do you have for someone considering this therapy?What are the preconceptions and which ones aren’t true? Please note – there was a recording issue that made this episode more tin sounding. This error has been fixed for all moving forward. Thank you for your understanding. We wanted to share this content. The post 007 Therapeutic Use of Psychedelics appeared first on Circle's Edge.
40 minutes | Mar 21, 2019
006 Emotional Burnout & Support
Mary Kuentz and Laura Wade explore their journeys through emotional burnout, some of the research about burnout symptoms. Definition of BurnoutMechanical – When there’s nothing left to combust, no more energy in the systemEmotional “burnout” was coined in the 1970s by the American psychologist Herbert Freudenberger. Emotional burnout describes the consequences of severe stress and high ideals in “helping” professions. Doctors, therapists, coaches, and other healers, who sacrifice themselves for others, would often end up being “burned out” – exhausted, listless, and unable to cope. It’s the shadow side of self-sacrifice. We will be looking at how to support without sacrificing and what to do when you’re already sacrificing. Mary and I are passionate about taking Holistic views, so we will be discussing how issues affect us on an emotional, mental, physical, and spiritual levels. Today we will be looking at the Emotional side of Burnout, and including how to know when you’ve entered the spectrum of burnout and what to do about it. Emotional Signs of BurnoutReduced Performance (difficulties in maintaining boundaries)Emotional Protection/Isolation – Flat Affect Feels, nothing to look forward to, joyful things from the past no longer seem joyful in the present Hopelessness about the state of the world and being unable to affect the issues of the world. Suffering is still happening in the world. What’s the use?Practices to Heal Emotional Burnout: 3 practices, 2 and 1 of micro and largeSelf-Empathy – begin to practice self empathy that you would give a friend client or loved one Journaling – stream of conscious writing, to give it a place to ventTake a Break, a day, a week – Emotional Well-being DayMay be different from a SPA DAY!What’s the one shift, easy and doable, that would make the biggest difference?How can you begin integrating that shift into your life, even in a small way? Stop Blaming yourself for feeling burnt outMany people keep pushing, internally and externally to overcome burnout in the early stages, i.e., “If I can just finish this project…” “If I can just get to Friday…” “If I can just push through this pain…”Pushing to keep upPunishing themselves to be who they have been in the past Informed Health Online [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. Depression: What is burnout? 2012 Dec 5 [Updated 2017 Jan 12].Available from: https://www.ncbi.nlm.nih.gov/books/NBK279286/Listed 3 main symptoms of Emotional Burnout:Exhaustion: People affected feel drained and emotionally exhausted, unable to cope, tired and down, and do not have enough energy. Physical symptoms include things like pain and stomach or bowel problems.Alienation from (work-related) activities: People who have burnout find their jobs increasingly stressful and frustrating. They may start being cynical about their working conditions and their colleagues. At the same time, they may increasingly distance themselves emotionally, and start feeling numb about their work. Reduced performance: Burnout mainly affects everyday tasks at work, at home or when caring for family members. People with burnout are very negative about their tasks, find it hard to concentrate, are listless and lack creativity. The post 006 Emotional Burnout & Support appeared first on Circle's Edge.
25 minutes | Sep 8, 2018
005 Questions to ask when reviewing medication efficacy
Personal History Witnessed people experiencing difficulty on and trying to get off of medications Concerns about the efficacy and legitimacy of studies and some pharmaceuticals When looking at studies What’s a placebo? Nocebo – negetive expectation on treatment. Placebos more effective in treating issues related to dopamine. The larger, more colorful, or intense the placebo, the more effective. Is there a control group? Is the control group on an active placebo? What’s the difference between the control group and the treatment group? Have the studies looked at what happens when one tries to get off the medications? What happens when one tries to get off the placebo? How long is the medication shown to provide benefit compared to the control group? Example Benezos may have a 2 week window of providing more benefit then what the control group receives. What population is the study on? Do you match the population? What’s the recurrence rate of the symptoms on the drug verses no treatment? For the professional prescribing you the medication: What’s their expectation for how long you will be on this medication? What’s their plan on getting you off of this medication? What are the risks on being on this medication, what are the risks when getting off this medication, and what are the long term risks of this medication? What are other maybe more natural ways of treating this issue? What’s the company that owns this medication policy on making public their studies, does it include loose language like “all studies will be considered for publication”? This could mean the company is hiding studies that illustrate ineffectiveness or harm. Things to consider if you’re already on medications: If you’ve tried to quit or reduce your dose and you feel worse, these may be signs of detox and not a sign that the drug is working and you need to stay on it. Resources MadInAmerica.com on Science, Psychiatry, and Social Justice Kellybroganmd.com – https://kellybroganmd.com/symptom-checker/ The post 005 Questions to ask when reviewing medication efficacy appeared first on Circle's Edge.
34 minutes | Aug 13, 2018
004 What’s Your Autonomic Nervous System and How It Impacts You
004 Episode – What’s Your Autonomic Nervous System and How It Impacts You This episode explores: What is your Autonomic Nervous System Stress Response Rollercoaster What to do about it Autonomic Nervous System bodily functions not consciously directed, such as breathing, the heartbeat, and digestive processes Parasympathetic Nervous System, aka rest and digest system, conserves energy as it slows the heart rate, increases intestinal and gland activity Sympathetic Nervous System – activates our Fight and Flight systems Fight, Flight, Freeze The model that currently seems to represent the research and personal experience best is the Stress Response Hill, which I believe came from TRP, Trauma Recovery Protocol in Denver, http://www.loveandtrauma.com/map Autonomic = involuntary, different activations, proteins in brain connected to triggers, Reptilian part of brain responds first to threat Evolutionary advantage, for those that responded quickest to threat, short term get to live, long term damage to system Stress Response Rollercoaster What the stress response rollercoaster looks like while hiking and what happens at each stage What is looks like in life Impacts on relationships, health What’s the point in learning more about stress response and increasing the ability to ground yourself? It will allow you to access your pre-frontal cortex – the birthplace of empathy, compassion*, and executive functioning**, such as good better best choices. How does this effect us www.sfgate.com/news/article/Damage-to-brain-limits-empathy-Prefrontal-2608556.php https://en.wikipedia.org/wiki/Prefrontal_cortex guides you through experiential exercises so you can build up your strengths to walk through any fears. The post 004 What’s Your Autonomic Nervous System and How It Impacts You appeared first on Circle's Edge.
39 minutes | Aug 2, 2018
003 – Free Will and Increasing Choice
This episode explores: the definition of free will will demonstrate how one may have drastically less free will than they expected due to what research is showing us in regards to physical impediments and show how emotional fitness can greatly increase your choices/free will in life. These concepts have supported my movement from retributive to restorative beliefs with myself and others. As other people make this shift, I believe the amount of peace and wellbeing in one’s life grows exponentially. Introduction Free Will – the ability to choose between different possible courses of action unimpeded I used to believe strongly in Free Will a decade ago, thinking most people including myself had little restrictions on their ability to choose whatever path or response to a event that they wanted, this has drastically shifted with my exploration of psychological theory and research. http://www.SamHarris.org. Some possible impediments in choosing one’s actions can include: genetics, epigenetics, environment, beliefs from others close to you, cultural aggressions, trauma, and health, including gut health and inflammation The following will explore the above factors, their impact on free will, and how to work on one’s emotional fitness to increase one’s choice Genetics Impact on Free Will Our genes are doing their best to protect us, though we have a rapidly evolving world, what served to protect us 800,000 years ago verses 1,000 years ago didn’t likely change that much Sensitivity/Anger Gene Openness/Anxiety Gene Study on how Genes and Early Environment affect Openness verses Anxiety: Grazioplene, R. G., DeYoung, C. G., Rogosch, F. A., & Cicchetti, D. (2013). A novel differential susceptibility gene: CHRNA4 and moderation of the effect of maltreatment on child personality. Journal of Child Psychology and Psychiatry, and Allied Disciplines, 54(8), 872–880. http://doi.org/10.1111/jcpp.12031 Epigenetics Helpful Image: https://en.wikipedia.org/wiki/File:Epigenetic_mechanisms.jpg Possibly trauma from 3 generations can affect epigenetics The tightening of the genes can prohib beneficial/protective genes from being able to express themselves Physical and Emotional Trauma impact epigenetics, quickening response times, this was a benefit in times of danger and war, now when in less danger, how can I let my system know that it’s safe to unwind Warring tribe verses Peace Tribe Natural Blueprint in your system to return to the best place for you, when removal of impediments. Environment Beliefs from Family of Origin Experiences During Childhood Beliefs/Experiences from Religion, Culture, Ethnicity, Neighborhoods, or Other Organizations Amount of Affection, Stability, and Trust in Family Level of Safety in the Environment for the Individual, Impacts of Aggressions and Microaggressions Trauma Small and large events Physical Emotional Psychological Michael P. Hengartner, Lisa J. Cohen, Stephanie Rodgers, Mario Müller, Wulf Rössler, and Vladeta Ajdacic-Gross (2015). Association Between Childhood Maltreatment and Normal Adult Personality Traits: Exploration of an Understudied Field. Journal of Personality Disorders: Vol. 29, No. 1, pp. 1-14. https://doi.org/10.1521/pedi_2014_28_143 Neural Pathways Neuroplasticity Mindfulness practices have the potential to improve attention, cognitive functioning, self-control in emotion, immune function, and well-being, while decreasing stress response. Mindfulness practices may induce neuroplasticity. Hölzel, B.K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S.M., Gard, T., and Lazar, S.W. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging 191, 36–43. Gut Health “Gut microbes can produce hormones and neurotransmitters that are identical to those produced by humans.” “Gut bacteria directly stimulate afferent neurons of the enteric nervous system to send signals to the brain via the vagus nerve.” “Through these varied mechanisms, gut microbes shape the architecture of sleep and stress reactivity of the hypothalamic-pituitary-adrenal axis.” “They influence memory, mood, and cognition and are clinically and therapeutically relevant to a range of disorders, including alcoholism, chronic fatigue syndrome, fibromyalgia, and restless legs syndrome.” Galland, L. (2014). The Gut Microbiome and the Brain. Journal of Medicinal Food, 17(12), 1261–1272. http://doi.org/10.1089/jmf.2014.7000 Evrensel, A., & Ceylan, M. E. (2015). The Gut-Brain Axis: The Missing Link in Depression. Clinical Psychopharmacology and Neuroscience, 13(3), 239–244. http://doi.org/10.9758/cpn.2015.13.3.239 Inflammation Imaging the Role of Inflammation in Mood and Anxiety-related Disorders. Jennifer C. Felger*. Current Neuropharmacology (2018) 16: 533. https://doi.org/10.2174/1570159X15666171123201142 Health Hunger/Satiety Spectrum Pain/Comfort Tired/Rested Hormone Balance Impacts on Free Will When Viewing This on Others I believe that each person is doing the best that they can in each and every moment, based on what’s impeded their free will, that their choice has narrowed down and their best action they had access to was what they did Realization can allow us to see that unless a person takes action to change, they are likely to do the same thing again It still means we are allowed to protect ourselves and set boundaries and consequences, we don’t say “oh, they are doing their best, it’s okay” if it’s not okay with you Deep knowing that I would have done the same as they did if I had their genetics and history. Personally this releases me of judgment of the other person, and allows me to evaluate if I want to offer restorative services and if so, what would that look like. As a society, how can we support restorative services? Impacts on Free Will When Viewing This on Ourselves Release expectation of change until we’ve started working on the core issue Knowing that you have done the best you could in the past, and to use this as data to decide how you want to work on yourself moving forward It’s data for our starting points. Personal example fear of heights Weekly Invitation Importance of questioning what we used to believe and is it still true Petter Attia (https://peterattiamd.com/podcast/) frequently asks his guests what did you strongly believe in 5 years ago that you no longer believe, science is ever growing and changing Dinner party question What belief did you believe in the past that you no longer hold today? Think or journal about this, then share it with a friend, and ask them the same. Comments In the comments section, please share what was the most important idea you took away from this podcast? The post 003 – Free Will and Increasing Choice appeared first on Circle's Edge.
20 minutes | Jul 24, 2018
002 Emotional Fitness Coach aka Therapist: Why would I need a Therapist & How to Choose a Therapist
Show Notes: Physical fitness has many different avenues, such as body weight training, yoga, mountain biking; some avenues for Emotional Fitness include: Peer Group, Friend Group, Professional Lead Group, Individual practice with activities like meditation and other mindfulness exercises, Professional support, such as individual or Couples Therapy Today focus on individual therapy When a friend says they just signed up for a physical trainer verses friend signed up for a therapist – notice how does the response differ? Is there a belief that someone’s broken if they go to a therapist What can be the benefits of Therapy: Increased choice, your ability to choose where you place your thoughts, increased cognitive flexibility Increased productivity Increased creativity Increased memory & focus Increased compassion Positive Psychology founder Martin Selligman, former American Psychological Association President, newest book: The Hope Circuit Research on effects of therapy and emotional exercises Positive Psychology in Clinical Practice; Annual Review of Clinical Psychology; https://doi.org/10.1146/annurev.clinpsy.1.102803.144154 Wolters Kluwer Health: Lippincott Williams & Wilkins (2012, July 11). Evidence supports health benefits of ‘mindfulness-based practices’. ScienceDaily. Retrieved March 24, 2013, from <http://www.sciencedaily.com/releases/2012/07/120711104811.htm> https://www.nimh.nih.gov/health/topics/psychotherapies/index.shtml Altmann U, Zimmermann A, Kirchmann HA, et al. Outpatient Psychotherapy Reduces Health-Care Costs: A Study of 22,294 Insurants over 5 Years. Frontiers in Psychiatry. 2016;7:98. doi:10.3389/fpsyt.2016.00098. Bolier, L., Haverman, M., Westerhof, G. J., Riper, H., Smit, F., & Bohlmeijer, E. (2013). Positive psychology interventions: a meta-analysis of randomized controlled studies. BMC Public Health, 13, 119. http://doi.org/10.1186/1471-2458-13-119 Why it’s important to be familiar with the process of finding a counselor? Life gets turned upside down as it can, it’s helpful to know you have professional support lined up. Invitation of the week – Start the process of getting a therapist Not everyone will have similar access, eg traveling for work, living in remote locations, finances; some options include: therapists in training, health insurance hotlines, resource hotlines, online program Interview therapists – multiple, ask them questions, see who you feel relaxed and trusting around https://www.everydayhealth.com/columns/therese-borchard-sanity-break/questions-everyone-should-ask-their-therapist/ After choose a therapist, evaluate for treatment When something happens, yet also building up the strength prior to things happening, if the therapist is full active clients, they will provide you with three referrals If things get uncomfortable, this can be meaningful data Are you still able to explore with proper form, one foot in present and one foot in past Go for annual Checkup up – Gottman’s recommendation for annual evaluation When you end treatment, tell them what you found most valuable in therapy and ask for what that modality was Continue with the 5 sense mindfulness Resources for finding a therapist: Dialectical Behavior Therapy (DBT): http://behavioraltech.org/resources/whatisdbt.cfm * DBT is a modality that teaches skills for being in effective relationship, gaining emotional awareness, and tolerating distress, in the present moment. DBT is offered in group settings, as well as with support from individual therapists. * DBT Youtube Channel with founder Marsha Linehan: https://www.youtube.com/user/BehavioralTech EMDR * EMDR is a treatment for processing traumatic events. It can be offered by a separate clinician from the rest of your treatment. * EMDR “Consultants” have a higher level of training, that includes parts work, though what matters most is your relationship with the therapist and how much you trust them, regardless of their level of certification. * To find practitioners: http://www.emdria.org/?120 * Francine Shapiro (creator of EMDR) on Youtube: https://www.youtube.com/watch?v=lsQbzfW9txc Somatic Experiencing: * SE is body-based approach to healing trauma and other stress disorders * To find practitioners: http://sepractitioner.membergrove.com * Free videos about SE: https://somaticexperiencing.com/category/about-peter/videos-of-petre/ * SE Youtube Channel: https://www.youtube.com/user/somatics1 Mindfulness Based Relapse Prevention * Link to finding regional groups: http://www.mindfulrp.com/For-Clients.html American Society of Experiential Therapist (ASET): * To find practitioners: http://www.asetonline.com/therapists.html * American Dance Therapy Association (ADTA): http://www.adta.org Dance movement therapy group can be the intersection between movement, mind and body, health and well-being. * To find a certified therapist or group leader, go to: http://www.adta.org/find-a-dancemovement-therapist/ Psychology Today: http://www.psychologytoday.com * Psychology Today is a great resource to search for therapists, group therapy, and outpatient and inpatient services. * There’s search features that allow you to sort by different specialties, modalities, insurance, and other options. The post 002 Emotional Fitness Coach aka Therapist: Why would I need a Therapist & How to Choose a Therapist appeared first on Circle's Edge.
34 minutes | Jul 12, 2018
001 Emotional Fitness: What is emotional fitness and how it impacts your life
Welcome to Life Gym: Exercises for Emotional Fitness. If you’re asking what is emotional fitness, I invite you to think of some of the benefits of exercising your body… I’m sure you can think of many, such as an increase in strength, mobility, and stamina. When we are physically fit, it can be more enjoyable to be in our bodies. Yet, how often do we exercise our minds? This podcast is an exploration of the exercises to make your mind a deeply enjoyable place to be. I’m Laura Wade, with a background in physiological counseling and a passion for fitness and I’m excited to introduce you to the world of Emotional Fitness. This first week is an introduction to emotional fitness, and explores breaking down the components of emotional fitness can lead us to being more realistic and gentle with ourselves, ultimately leading to greater growth and getting to our emotional goals with more ease. Each week a new topic will be explored and provide an exercise for you to try in your life. Emotional and physical fitness are journeys, not one stop solutions. If you’re looking to make long term and meaningful changes in your emotional and mental well-being, listen in to this podcast, then put the exercises into practice. If you have found this podcast helpful, please subscribe and forward it on to one friend who can join you on the emotional fitness journey, fitness routines can be greatly enhanced with a workout buddy. If you have any comments on this specific episode or to speak to others about the episode, do so at www.LifeGym.Blog. This podcast is for you, the listeners. Please let me know: What topics you think would change your life What are you craving to learn, test and apply in your life What people would you like interviewed on this podcast Send these comments and questions to me at: Laura@LifeGym.Blog The podcast is for general informational purposes only, it does not constitute the practice of counseling or other professional health or mental health care services, including the giving of therapeutic advice. No provider client relationship is formed. The use of this information and the materials linked to the podcast and website is at the users own risk. The content of this podcast is not intended to be a substitute for professional mental health advice, diagnosis, or treatment. Listeners are not to disregard or delay obtaining mental health advice for any conditions or concerns they may have, and listeners should seek and are encouraged to obtain the advice of their own mental health professionals for any such conditions. The post 001 Emotional Fitness: What is emotional fitness and how it impacts your life appeared first on Circle's Edge.
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