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8/31/2018 0 Comments How to Reduce Stress and Feel Better About Your Mental Health Through Self-CareCheck out this post by guest author Susan Treadway of https://rehabholistics.com/.  When life starts to get out of hand, you sometimes just have to stop and smell the roses to gain perspective. But you don’t have to reach a breaking point before you allow yourself to do this. If you instead practice self-care on a daily basis, you can drastically reduce the amount of stress, depression, and anxiety in your life. Self-care doesn’t even have to take up that much time in your day. Sometimes, just taking five minutes to check in with yourself can make all the difference. Practice Meditation Meditation provides a structure where you can pause your day to reflect and check in with yourself. Although the goal of meditation is to turn off your thoughts for a few minutes, there is no right way to meditate. You can spend five minutes or an hour doing it. You can be sitting, laying down, or walking. And if your mind wanders, that’s okay too. Psychology Today notes that practicing daily increases your ability to regulate your emotions and cope with stress. If you are having trouble building the habit, try creating a space for yourself in your home. The area should be simple but private. Keep the space uncluttered, and decorate it with objects that help you relax, like smooth stones, flowers, or candles. The goal is to create a soothing place you want to retreat to. Learn to Set Boundaries Sometimes, the hardest thing to do is say “no” to someone. Whether that’s to taking on extra work from your boss or going out with friends when you really could use a night in, it’s not easy. However, if you always say “yes” to everything, the pressure will build until you can’t take it. This is why it’s important to set boundaries and learn to protect your relaxation time. Do not take on more work than you can handle. Your boss will respect you for speaking up. Remember, they do not want your performance to suffer, because it will reflect badly on them too. If you need a night relaxing in front of the TV, it’s okay to turn down drinks with your friends. You can even do this in small doses, according to the Huffington Post. When you feel overwhelmed in the moment, give yourself a minute to breathe by taking a short walk around the block or organizing your desk. Walking away allows you to refocus and tackle the problem with fresh eyes. Take Care of Your Physical Health Physical and mental health go hand in hand, which is why it’s necessary to build healthy habits. Sleep is perhaps the most commonly neglected health practice. Though it’s not always easy to head to bed at a reasonable hour, you should be getting 7-9 hours of sleep a night. Try turning off your electronics and unwinding by reading a book to help you fall asleep. It’s also important not to self-medicate with drugs or alcohol, whether you’re trying to solve a stress- or sleep-related issue. A glass of wine a couple of nights a week is usually a perfectly safe way for people to unwind after a long, anxiety-filled day. However, relying too much on substances to reduce your stress can be a slippery slope to bigger problems (like addiction) which can be a direct threat to your physical and emotional health. Your diet needs to be a balance of brightly-colored fruits and vegetables, lean proteins, and whole grains. In order to keep what you’re eating in check, Health Magazine recommends planning your meals in advance and surrounding yourself with healthy snacks. Exercise should not be neglected, either. The average adult should aim to work out five times a week with a combination of aerobic and strength training. This will help you maintain your weight and keep your muscles active. To help you break a sweat, pick activities you enjoy, and consider signing up for a class. This does not mean you can’t indulge in the occasional cookie or stay up late and have a night out on the town. Being healthy is a lifestyle; let the indulgences be just that. Keep the Stress at Bay Life does not need to be a sprint. With so many things to do and so many people to see, it can be tempting to just go from one thing to the next without stopping, but take the time to slow it down. Not only will this make stress manageable, but you’ll be healthier for it. by Susan Treadway of https://rehabholistics.com/. Photo courtesy of Unsplash.
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8/24/2018 0 Comments Who is walking who? “Are you walking the dog, or is the dog walking you?”
I used to have a yoga teacher that would often ask us that question in class. Of course, he was really asking how our mind management was going. Asking myself that question usually makes me laugh at myself a little, and then get back on track if I am getting into negative thought patterns or nasty self-talk. Try it! What comes up? There are lots of different ways to approach this topic, but I am going to try to break it down just like I would for myself (self-coaching) or with a life coaching client. Mind management means that we are managing our thought patterns consciously, feeling our feelings, and working on re-training any old thought patterns that no longer serve us. Our thoughts create our feelings, which drive our actions (or lack thereof.) Those actions determine our results, or next set of circumstances. If we break that down a little or make it really practical, it is when we attach a thought or determination to anything that usually leads us into how we feel. For example, if I am back in that yoga class and I am finding balancing on one foot challenging that day I have a myriad of thoughts that could come along. Do I unconsciously let the negative lead me into a nasty place I don’t want to be?
or Do I get curious and/or kind with myself?
or Do I find a way to be neutral if I can’t get to positive?
Do you see how this approach can be applied to most areas of our lives? I suggest trying to be aware of your thought choices and their effects for a few days. You may even want to journal or take some quick notes about what you are noticing. It can be really eye opening and life changing. Do you feel like you need some help with your mind management, thought patterns, and self talk? Click here to connect with me. I offer everyone a free introductory life coaching session. It gives you a feel for what the process is like and if we might be a good fit. Classes start on Monday 9/10!
Registration opens 8/13 for residents and 8/20 for non-residents. Mondays 5:30-6:30pm Intro to Pilates 9/10-12/10/18 #58571 $70 No Class: 11/12 6:30-7:30pm Pilates & Stretch 9/10-12/10 #58570 $70 No Class: 11/12 Wednesdays 9:30-10:30am Building Better Bones 9/12-12/12 #59569 $74 ($7 drop in) Register Online Today! www.tempe.gov/brochure For More Information: 480-350-5200 Interested in trying a group class but feel a bit intimidated? or not sure it will work for you? Click here to connect with me and we can figure it out together 8/10/2018 0 Comments Reiki!What is it and how can it help you? Reiki is an incredibly simple yet powerful method that can enhance your life in many ways. According to the International Center for Reiki Training, “Reiki is a Japanese technique for stress reduction and relaxation that also promotes healing. It is administered by "laying on hands" and is based on the idea that an unseen "life force energy" flows through us and is what causes us to be alive. If one's "life force energy" is low, then we are more likely to get sick or feel stress, and if it is high, we are more capable of being happy and healthy.”
To read the full overview of Reiki from this source, please click here. Here are just a few possible benefits:
You can get a Reiki session from a practitioner and/or learn how to perform Reiki on yourself. It isn’t a religion, and is very accessible even if you’re not familiar with or a believer in energy work. Although you may feel skeptical, I whole heartedly encourage you to remain open minded and give it a try! I was regularly practiced reiki many years ago when I was working as a massage therapist, but it somehow disappeared from my life as I was focused other things. I recently revisited and re-certified in this technique. I continue to be amazed by the subtle effects in my life and body as well as the massive improvement in my ability to meditate. Want to learn more or try it? Contact me and we can go from there! 8/3/2018 1 Comment Pelvic Floor Training Workshop When: Saturday September 29th 1-3pm (please arrive 10-15 mins early to get checked in) Where: Spirit of Yoga 1420 E Southern Ave, Tempe, AZ 85282 (parking details will be included in your confirmation email) Description: Your pelvic floor health and fitness can (negatively or positively) affect efficient core activation, continence, sexual health, recovering from pregnancy, and more. We will explore a general idea of relevant anatomical landmarks without getting too mired up in the details. With that information in mind, we will explore and create successful ways for you to engage your pelvic floor. (which will increase the efficacy and results of your exercises) Once you get the hang of that, we will start developing and enhancing the coordination of your pelvic floor, core, and breathing. You will learn specific exercises to work on at home, and these new skills will translate easily into many everyday movements. (click here for more info on Pfilates) Men and women are welcome! This workshop is open to a variety of fitness levels, but please make sure that you can get up & down off the floor unassisted. Registration is capped at 20 participants to allow for individualized attention. Price: $65 early bird-registration until September 1st, 2018. $75 September 2nd- September 28th $80 at the door Register now to guarantee your spot! (click here) What you get: -2 hour workshop. - A coreageous ball that you will use in the workshop and take home with you to allow for continuity in your practice. - Access to online videos to supplement and support you after the workshop. - Access to an online forum for workshop participants where you can interact with other people to share your experiences, post results, motivate each other, and ask Pippa questions directly! How to register: Click on this link. Once you register, please keep an eye out for a confirmation email with some helpful details. Hope to see you there!  |
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