Archive for the ‘mind’ Category
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Tuesday, May 14th, 2013
Tips and strategies to attain and maintain a balanced life from the inside out
by Jessica Pass, LMFT
We’ve all heard it said, “I’m out of balance” or “It’s all about balance”, but what does that mean? What does that even look like and better yet, how do you get there?
I’m the first one to attest to using these statements in both my personal life and professional career. I am always, always, in one way or another, whether it is with myself or someone else, thinking about balance. As I wrote in my last post, I tend to bounce back and forth between feeling overwhelmed and centered; I find my inner calm and have space between appointments, projects and commitments and then I overload, get overextended and saturate myself. The kicker for me is learning how to recognize these times in my life (while I am IN them, not just in retrospect) so that I can take action to remedy them and find the happy medium that my deepest self is craving.
Through writing, meditation and conversation I am better able to understand what gets in the way, what overcrowds my life, and what I need to either eliminate or increase (i.e. eliminate commitments or increase my time alone.) Each of these tasks helps to identify specifically what is getting in the way and where it might be coming from.
Let me detour here for just a second.
Knowing the “why” behind being out of balance is extremely important. We can focus on what we’re doing to ourselves all we want, but without getting our hands a little dirty and digging for the root of the cause we’re going to keep finding ourselves in the same position. To explain this a little further, it is my belief that there are reasons why we keep overcommitting. As an example, let’s use my habit of not being able to say “no” to someone or having a sense of obligation that causes guilt if I don’t follow through with something. If I take the time to analyze those feelings and my motives, I might uncover that I could be overcommitting because of my need to please others or in order to feel needed, wanted or valuable. Once I have determined the root cause of my behavior, I can address that instead of just coping with the symptoms.
Sometimes I find myself struggling to make decisions because I’m afraid of losing out. If I choose one thing then I can’t always have the other. For me, this can become the biggest reason I continue to say “yes” when I should say “no.” When in all reality, my need to not miss out on something comes from something much deeper into my past than it is really relevant to my present or future self. If I would acknowledge that more often, I believe I would find more satisfaction and success, without spreading myself too thin and making it nearly impossible to give 100% in each area.
Think of it like peeling back the layers of an onion. The outer layer is the feelings of exhaustion or anxiety when we have too much on our plates or have exaggerated expectations surrounding us. As the layers continue to get deeper and deeper towards the center, we recognize exactly what the outer layers are really protecting: our defenses.
Once we can recognize what our defenses are trying to protect, we can move forward with gaining a deeper understanding of our beliefs, fears, previous hurts, etc., and recognize them when they present themselves and lead to another unwarranted “yes.”
So here’s the pitfall: when we overcommit, get out of balance, lose our peace, or feel overwhelmed, anxious or exhausted, we run the risk of building up resentments towards others, feeling unnoticed or unimportant, getting burnt out and forgetting that we have the power to change what is going on.
It isn’t about others when we are out of balance, it is about us.
There is always room to reach out, ask for help, say “no,” take a mini-vacation (even just an afternoon at the park), find a babysitter, or do something for ourselves. Knowing when to honor ourselves is so important! Without it we cannot truly honor each other. Even as a parent or caregiver, we must first fill our own cups before we can giving of ourselves. So easy to say, so difficult to practice…so try to keep it simple and not overcomplicate it.
Take Action!
- Start small and just listen to yourself. From there everything else will follow.
- Take deep breaths to calm your nerves and center your mind
- Take inventory of yourself daily with pen and paper
- Be honest with what you are feeling about your day-to-day obligations and commitments
- Pay attention to your stress. It is communicating something very important
- Say “No” respectfully
- Give yourself grace
- Ask for help
Attuning to yourself is the biggest step towards inner balance and peace. Instead of ignoring what is going on inside, take a deeper look and listen. You will be amazed just how much freedom you find in allowing yourself to feel what it needs to, recognize what has been hiding and understand why your life gets out of balance too easily.
DEFINE’s Emotional Wellness Expert, Jessica Pass, LMFT is a Licensed Marriage and Family Therapist and Instructor at DEFINE body&mind. She has a private practice in Houston, Texas, specializing with children, adolescents, individuals, couples and parents. Jessica’s approach incorporates mind-body integration, education and practical strategies to improve emotional wellness, emphasizing all aspects of who we are to live fully and thrive in our relationships.
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Forgetting…oh lets say, your socks?
Tuesday, May 7th, 2013
Ways to fuel the Mind to keep it functioning at its best!
By: Lori Hudson Bertrand D.C., R.N
Lets face it; we all have had our moments- forgetting where we parked the car, a name, birthday, or even an appointment. While these things can sometimes be normal, they aren’t something you want to make a habit of right? Does integrity of the brain come to mind when thinking about a healthy body? We take conscious efforts towards keeping the joints, muscles, skin, digestion, hair, etc. healthy, but what are we doing on a daily basis to keep the mind working at its absolute best? Take these following steps to keep the brain feeling fresh throughout the day:
Stimulate the Brain
If you do this already try something different. For example if you like crossword puzzles and do them often, then try brainteasers or work a puzzle to stimulate the brain in new ways.
Change the Routine
We are creatures of habit – so if you always put your pants on right leg first or put your shirt on then your pants, try switching it up to force the brain to think in a different order.
Continue to Learn
Most people can’t wait to get out of school to enjoy a little more free time but the more we continue to learn the better. Keeping the mind engaged keeps neurons in the brain strong and improves function. So read a book, search the web, or take a class to create new synapses in the brain.
Exercise
Research now shows that exercising even just three times a week can delay the progression of dementia and sharpen brain function. Not only does it improve thought process, but it can also energize the body and awaken the mind to think more clearly.
Dental Care
Periodontal disease and gingivitis have been linked to several health conditions, such as cardiovascular disease, and decreased cognitive function. Bacteria from inadequate oral hygiene are believed to travel up to the brain through the cranial nerves thus leading to plaque in the brain, which is associated with Alzheimer’s.
Brainpower foods/minerals
Protein– can help block the build up of serotonin in the brain (a neurotransmitter making you drowsy and sluggish).
Nuts – typically high in the mineral boron, which has been shown to improve the electrical activity of the brain. Other foods that contain high amounts of boron are green leafy veggies, pears, apples, peaches, and grapes.
Apples – not only do apples have the mineral boron, but also some evidence shows that one apple is just as effective at waking up the mind as a cup of Joe.
Zinc – a mineral that has been shown to improve mental alertness and memory. Foods that have a higher content of zinc are fish, oysters, whole grains and legumes.
Omega’s – crucial in brain development; supports brain function and memory. Foods such as fish, avocados, olive oil, and nuts all contain omegas.
Peppermint – studies suggest that sucking on a peppermint helps keep the mind focused.
Caffeine – some sources have antioxidant properties such as dark chocolate and coffee. Drinking 1-2 cups of coffee a day will help stimulate the brain and enhanced alertness. However, too much caffeine can cause dehydration and jitteriness having the opposite effect on the mind.
Blueberries – anthocyanin is what gives this powerful fruit its rich blue pigment, which is linked to enhancing memory and learning capabilities.
Rest
We’ve all been there, those times where you just feel in a fog. Rest is needed to stabilize chemicals in the body and achieve psychological and physiological balance. It’s crucial, and without appropriate amounts of rest – fatigue, memory loss, impaired mental function, depression and decreased mental clarity can ensue. Just a 10-minute power nap can wake the body and mind up and keep it optimally functioning.
Hydration
Small amounts make a huge difference when talking about hydration. Losing just 3-5% of body weight can adversely effect concentration, memory and reaction time. Losing just 1-2% can result in dehydration; so don’t wait until you feel thirsty because typically by then your body is already low on fluids.
DEFINE’s senior instructor and anatomy specialist, Lori Hudson Bertrand D.C., R.N. is a doctor in chiropractic and registered nurse. Her love for helping people and education of anatomy and physiology of the human body drives her to continue to share her experiences and knowledge with others as they pursue their journey towards health and restoration!More of Lori’s Articles HERE. Check out a DEFINE class or workshop to help fuel your mind during the month of May!
photography by: Christi Minter
Tags: DEFINE body, DEFINE body & mind, nutrition, workout
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Stressed, Anxious, Overwhelmed?
Wednesday, May 1st, 2013
Tap Into the Power of MINDFULNESS to Find RELIEF and SELF-ACCEPTANCE
One of the most challenging things to do is to be with ourselves, without judgment or distraction. Sitting in our own skin, acknowledging our feelings, paying attention to our desires and recognizing our hurts, can just be too much, too intense and too unknown.
For example, to avoid myself, I end up piling on commitments, saying, “yes” to anything and everything and starting more projects that I cannot manage to finish. I am constantly wavering between confidence and ambivalence, thinking I can do all things and then becoming so overwhelmed by them that I just shut down, burn out and give up. You’d think by this point in my life and career this would be mastered – or more like I’d hope it would be!
My problem becomes having so many ideas, feeling invigorated by the possibilities of greatness, that I miss what could be right in front of me. Once realized, I’m overwhelmed, anxious, frustrated and mad at myself.
Inevitably I come to terms with the fact that I just can’t do it all and there is good reason for it. It’s not that I am incapable or unworthy, it’s the fact that my focus is pulled in so many directions that I am unable to accomplish anything with great success. It’s not about my abilities, it’s about sticking with something long enough to see it through.
Shifting my perspective allows my passions to be renewed. Then I’m refocused and finally understand more of what I want and how to get there. I feel balanced, happy and focused for a time… Until, there it goes again, I’m back to overloading my schedule, my mind and my relationships with more than I can give my all to (and the cycle ensues…)
The path to a new, healthier way of being can feel overwhelming and daunting. Once you start the process of understanding what you are going through, why it is a negative in your life and what you want to change, you are then able to identify a path of least resistance that supports the most favorable outcome.
What I have found to be the most consistent variable in my life when I’m frantic, chaotic and overloaded with tasks, commitments and ideas, is that I am often avoiding something.
My avoidance manifests itself through business and overloading my schedule to, at all costs, push away what I ultimately need to face. Again, I know this. I understand it logically and can rationalize why I continue to put myself in these situations, however, it isn’t until I connect with my avoidance emotionally that I am able to make the changes necessary in my life. I have to dig deep, face myself and feel the possible hurtful feelings that might be attached.
Mindfulness is an important part of this process for me. Practicing being in the moment, with myself without judgment or shame, guilt or regret, I am allowing myself the space to travel to the depths of my emotional self and acknowledge, accept and hear what needs to be expressed. For most of us that will be feelings of disappointment, fear, shame, loss or pain. Memories might be there that stir up intense reactions; we might be grieving the loss of a loved one, a relationship or missed opportunity and unable to face the feelings of loneliness and vulnerability.
Honestly, who wants to feel these things? No one. That’s why we avoid, stay busy and have difficulty recognizing what we truly want, desire and deserve in this life.
Mindfulness is the practice of acceptance of oneself. It means to maintain a moment-to-moment awareness of our thoughts, feelings, bodily sensations and surrounding environment (site). We acknowledge without judging who we are, what we feel and what we believe; there is no “right” or “wrong,” “good” or “bad.”
The use of mindfulness techniques have been cited in thousands of research studies since the 70’s and have been practiced since ancient times. Utilizing different strategies of mindfulness will in fact change the chemistry of the brain, open up new neuro pathways of experience and increase the density of the grey matter in regions of our brain that deal with memory, emotional regulation, learning and empathy. It has been shown to boost our immune system and reduce stress, anxiety and depression. The benefits are astounding and continue beyond these few that I’ve mentioned.
The single most important aspect of practicing mindfulness (in my opinion) is the acceptance of self that occurs. Without this, I would continue to avoid and neglect my inner thoughts, feelings and emotions and remain disconnected from who I am and what matters most. My cycle of balance and chaos will likely ensue but my ability to recognize my patterns and make changes sooner, rather than later will continue to get stronger the more I practice my “stay in the moment” attitude and work on just being.
Take Action!
Here are a few of my personal strategies to remain mindful:
Spend time Writing – It doesn’t matter where I start or what I write about, practicing expressing my thoughts on paper gets them outside of my head and allows me to be more objective with myself. Try it out–write about what you feel or what is going on in your life if you feel stuck, restless or anxious. Read back through it and you’ll have a greater understanding of what the problem might be and will have more clarity to find a solution.
Spend time in Nature – There is something about being in nature, without distractions on a beautiful day that really speaks to my heart. I can literally disengage from my to-dos and exercise creativity, clarity and mental freedom. This could be on my back patio or a trip to the beach. Make time to enjoy the beautiful weather while we have it or plan a “daycation” to get away from the business of the city and connect with yourself through the greatness of nature.
Spend time in Savasana – After a hard work out laying in Savasna is meditative for me. Allow yourself to just be. Take the time to quiet your mind, breathe and rejuvenate. Often times we’re more concerned with the working out that we fail to give ourselves and our body the proper time to relax and repair. The next time you’re in class, be mindful of your ability to relax at the end of class and make it a point to fully surrender even if you feel rushed, stressed or anxious. It will only add to your ability to relax in stressful situations and help train the mind to slow down, accept and let go.
DEFINE’s Emotional Wellness Expert, Jessica Pass, LMFT is a Licensed Marriage and Family Therapist and Instructor at DEFINE body&mind. She has a private practice in Houston, Texas, specializing with children, adolescents, individuals, couples and parents. Jessica’s approach incorporates mind-body integration, education and practical strategies to improve emotional wellness, emphasizing all aspects of who we are to live fully and thrive in our relationships.
For more articles by Jessica - Click Here
Pictured at top-left DEFINE instructor: Ashley Barber, middle-left DEFINE instructor: Noe Smith
Photos By: Christi Minter
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Headaches 101
Tuesday, April 30th, 2013
A Brief Overview: By: Lori Hudson Bertrand D.C., R.N.
It’s estimated that over 45 million Americans experience headaches with health care costs reaching to an estimated 1 billion a year. With such a common and sometimes debilitating experience, how often are pain meds the first resort to relieve the systems? Instead lets take a look and dig deeper into the most common types of headaches and take into consideration, triggers, specific signs and symptoms and other associated factors that can help distinguish between headaches that affect the body.
Sinus Headache - Pressure and pain over the forehead, cheeks and within the oral cavity. It’s estimated that 90% of these headaches are misdiagnosed as migraines. Usually sinus headaches stem from allergies, viral or bacterial infections. Pain may be aggravated when bending over, coughing or chewing.
Some things to keep in mind: avoid known allergies (food and seasonal). Utilize warm compresses over sinuses and a vaporizer to promote drainage. Ginger, Bromelain, Turmeric, Feverfew, B complex, vitamin C and E have all been shown to provide relief.
Tension (Cervicogenic) Headache – Pain and tightness located from the neck to the base of the skull (suboccipital area), forehead, and temporal area. Usually these headaches stem from postural strain like when studying or doing deskwork, but can also be from stress or temporomandibular joint syndrome (TMJ). Symptoms seem to get worse as the day goes on, increase in intensity and occur daily. Range of motion and flexibility in the neck and shoulders can be limited due to tightness in the neck region.
Some things to keep in mind: Be aware of posture and avoid awkward head positions. Strengthening while lengthening the muscles in neck, upper back and shoulders relieve pain while increasing endurance in these areas keep the body functioning optimally throughout the day. Avoid known allergies (food and seasonal). Magnesium, Calcium and Valerian root have all been shown to be beneficial in relieving symptoms.
(Pictured: DEFINE client : Chau Neason, Photo By Christi Minter )
Hypertensive Headache – Discomfort and pulsating pain either behind one eye or at the base of the skull (suboccipital area) that’s worse in the morning. Associated factors are stress, lack of exercise, high sodium diet, high blood pressure, cardiovascular and renal disease. Note- sustained high blood pressure can be detrimental to the body and should always be examined further. These headaches tend to get worse when reclining and better when elevating the head or when seated.
Some things to keep in mind: Avoid known allergies (food and seasonal). Maintain a high fiber and low sodium diet. Avoid excess sugar, caffeine and alcohol. Magnesium, Calcium, Garlic, Coenzyme Q10 (CoQ10), Vitamin C and Potassium have all been shown to be beneficial in relieving symptoms.
Cluster Headache – Although it’s the least common of the headaches listed, it can be the most intense. They cause severe pain typically behind one eye lasting anywhere from 4-6 weeks at the same time everyday. They occur in clusters, hence the name, attacking 2-3 times in a day. Nausea and sensitivity to light can be seen. Incidence can increase in the spring and fall; associated causes can be infection, toxins and serotonin imbalances.
Some things to keep mind: Avoid known allergies (food and seasonal), monitor intake of sodium, alcohol, coffee and teas. Reduce stress and the glare that can be associated with it. Nutritional support: Calcium, Magnesium, Choline, Valerian Root, Passionflower and Capsaicin have been shown to be beneficial.
Migraine Headache - Can occur on one or both sides of the head, sometimes visual and GI disturbances can occur before the migraine hits. More commonly seen in females between the ages of 10-30 years of age. Symptoms include nausea, vomiting, sensitivity to light and noise that may all be aggravated with physical activity. Diet, hormonal changes, hereditary factors and daily activities have all been linked to triggering migraines. If you suffer from migraines or know someone who does, join me May 4th at Tanglewood from 1-230 for my workshop specifically on migraines. We will cover what areas of the body are affected, common triggers and associated factors that can set off a migraine, followed by strengthening and stretching of the associated muscles. Use the tools covered during the workshop to be better prepared for the next time a migraine hits!
The body is truly amazing in many ways! In a sense it speaks to you when something is not right. Pain, fatigue, swelling the list goes on of how the body communicates with you. More often than not, we tend to ignore the subtle signs and symptoms and focus more on the “significant” ones. I challenge you to pay attention to the body; take a closer look to how speaks and take control of your health today!
DEFINE’s senior instructor and anatomy specialist, Lori Hudson Bertrand D.C., R.N. is a doctor in chiropractic and registered nurse. Her love for helping people through education about anatomy and physiology drives her to continue to share her experiences and knowledge with others as they persue their journey towards health and restoration!
More of Lori’s Articles HERE.
Tags: DEFINE, headaches, health, living, migraines, nutrition, prevention
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Pay It Forward Today & Everyday
Wednesday, April 24th, 2013
Be the Change You Want to See in the World – Mahatma Ghandi
Today is the global celebration of Pay It Forward, making it the official day the entire world is encouraged to pass on random acts of kindness in hopes of creating a ripple effect of positivity, good deeds and connection. The founders of the movement believe that this is the best way to bring about world peace and inspire a generation of givers… How can you not agree with that!?
After a horrific week of tragic events, it is easy to lose faith in humankind when all we are hearing is one horror after another… It is even easier to just sit back and do nothing when the problem feels so much larger than us. Whether its a natural disaster or preventable act, all I’m left with is discouraging thoughts like, “How can I create change that is so desperately needed when every time I turn on the news something else extremely tragic has taken place?” Or “The problem is just too big. No gesture, big or small, can really make a difference, can it?”
I know these thoughts may sound ridiculous, but they are honest thoughts that I do have. I often describe my helpless feelings as “empathy overload” because my empathetic response and ability to feel the intensity of others emotions sometimes paralyzes me from acting… Am I alone here!? Probably not.
Over the years, research has shown that increased exposure to negative life events through the media is correlated with increased feelings of helplessness and ultimately, hopelessness. These researchers have substantiated that when we watch, read or hear about a multitude of tragic events, or are subjected to constant discussion about traumatic events we can develop feelings that we are incapable of making a difference. Ultimately, leaving us with a greater risk of falling into feelings of helplessness that paralyze us with hopelessness and disable us from taking action, even in the smallest and most simple of ways.
This phenomenon referred to as, “learned helplessness,” is developed over time after repeated exposure to events that are out of our control and can create an expectation that unpleasant experiences are unavoidable, therefore we fail to respond even though there maybe opportunities to do so. In my opinion, complacency, often the result of helplessness, is one of the worst possible outcomes. The idea that we are incapable of making change is devastating and needs serious attention before it is too late.
Our need for positive news and inspirational stories is extremely important for our overall health personally and as a society. If the media isn’t providing it, what do we do or how do we create it?
Fortunately, other research does find that participating in any act of kindness, no matter how big or how small, produces a sense of hope and resilience, even when the act is unrelated to negative events portrayed through the media. In addition, charitable giving has been shown to result in higher self-esteem, a more positive outlook on one’s personal life, it produces the “feel good” hormone oxytocin and increase feelings of being needed, valued and important.
Not only that but, volunteering, donating and reaching out to others in need reminds us of our blessings and helps us feel wealthier, healthier and happier. Now that’s more like it! Continuing to engage in activities, actions, organizations or movements focused on positivity, instilling hope and sharing love will in fact, impact who we are and how we see our world. Change starts within us; if we want to see a difference in our world we have to begin with ourselves first.
“If we could change ourselves, the tendencies in the world would also change. As a man changes his own nature, so does the attitude of the world change towards him. … We need not wait to see what others do.” - Mahatma Ghandi
(photo by : Christi Minter)
There is no doubt that experiencing any act of kindness positively affects us. It could be the random stranger in the Starbucks line before us who pays for our double espresso latte or being lent a helping hand when we’re stuck on the side of the road with a flat tire, doing things for another without the expectation of anything in return is contagious. Once we’ve experienced it, it’s hard not to share it with someone else, hence the impactful ripple effect (hence, the ripple effect).
This is what the Pay It Forward Foundation, inspired by the bestselling and award winning novel, Pay It Forward, by Catherine Ryan Hyde, has sought to create across the globe since November 2011. Their mission is simple, to inspire people to Pay It Forward with acts of kindness and create the world’s largest ripple effect of good deeds.
Last year on Pay It Forward Day, more than 52 countries participated on a global scale. This year (today) Pay It Forward Day is aiming to inspire over 5 million acts of kindness around the world! How amazing would it be if we, as a community at DEFINE, were a part of this global movement inspiring others to graciously and generously give of themselves for the betterment of mankind?
Here at DEFINE, giving back is not just about hosting charity rides or classes, its about creating a lifestyle that seeks to generously give to others what we have been given. Hosting events to highlight specific charitable organizations is just a small portion of what is brewing behind the scenes for the next phase of development. It all starts with the desire to take what inspires us and what we have learned to reach out and share it with those in need.
How can you contribute to selfless giving today? In case you’re looking for a creative way to help others around you, check out my list of inspiration below and be sure to leave a comment or tag #DEFINEpaysitforward on Instagram or Facebook to participate with us to Pay It Forward! No act of kindness is too small or too insignificant!
Take Action! – Ideas to Pay It Forward
- Deliver baked goods to your neighbors
- Pick up another persons tab while in line at Starbucks or another food or beverage establishment
- Surprise a friend in need with their favorite food or just spend time together
- Donate your professional services to someone in need
- Listen intently to someone
- Donate blood – one pint of blood can save 3 lives
- Check on someone who looks lonely
- Share something inspirational online
- Give words of encouragement
- Be a courteous driver
- Donate used clothing or other items, your used is someone else’s new
- Create a care package and send it to an active duty military unit
- Donate to the victims in West, TX through this website: www.pointwestbank.com
- Give hugs. We all need more moments of feeling them embrace of another.
- Smile… You never know who needs it
- Buy a homeless person a meal or deliver them a care package of essentials like sunscreen, baby wipes, snacks, water, etc.
- Host a Noonday Collections Party – every purchase gives back to the artisan struggling for a better future
- Pay for a friend to come take a DEFINE class or leave a credit on their account
- Spend time with a senior citizen living alone
- Inspire someone to be the best they can be
- Compliment a stranger
- And so many more…
If you need a boost check out this video that went viral last week and feel inspired by these random moments of kindness and heartfelt emotion that were caught on hidden cameras all over the world. Sometimes security cameras catch something totally different
Do you have an inspirational story of a random act of kindness? Tell us about it and what you did to Pay It Forward by leaving a comment below.
DEFINE’s Emotional Wellness Expert, Jessica Pass, LMFT is a Licensed Marriage and Family Therapist and Instructor at DEFINE body & mind. She has a private practice in Houston, Texas, specializing with children, adolescents, individuals, couples and parents. Jessica’s approach incorporates mind-body integration, education and practical strategies to improve emotional wellness, emphasizing all aspects of who we are to live fully and thrive in our relationships.
For more articles by Jessica - Click Here
Tags: DEFINE, DEFINE body, DEFINE body & mind, living, mind, pay it forward, pay it forward day
Posted in exercise, living, mind | No Comments »
Heat Vs. Ice? – The Age-Old Debate.
Tuesday, April 23rd, 2013
By: Lori Hudson Bertrand D.C., R.N.
Reducing aches and pains before they ever start is always ideal but lets face it, there’s a weekend warrior in almost all of us. Whether it’s working in the yard or trying a new sport, heat and ice can be utilized to ease muscle and joint discomfort. So when aches and pains hit do you use heat or ice? Most would probably rather use heat more often than not, but depending on the injury and other associated conditions, heat can either be a good thing or detrimental to the healing process. Lets see why.
photography by: Christ Minter
There are two types of injury:
Acute – new injuries or re-injures less than 3 weeks old
Chronic – injuries older than 3 weeks
A good rule of thumb to remember:
Acute injuries use ice. This helps decrease inflammation and reduce pain, which is crucial in those first few weeks. Alternating heat and ice therapy can help speed up the healing process, but remember to finish with ice.
Chronic injuries use moist heat. Moist heat such as a hot shower is better than a heating pack because heating packs can dry out the joint, compromising its integrity. Utilizing heat from the shower to relax the muscles and promote circulation is a great example of moist heat.
How to
Ice: When using an ice pack make sure to place a thin towel down between the skin and ice pack. Contrary to what most people believe, ice should only be applied for about 15-20 minutes every hour. After 20 minutes the tissue begins to heat up so placing the ice on for a longer period of time is actually counter productive – longer doesn’t equal better!
Heat: Effects from moist heat can be reached in 20 minutes. Typically anything past the 20-minute mark isn’t necessary. Keep in mind, doing passive stretching while the tissues are warm can loosen up the muscles more efficiently and promote circulation.
Precautions
Medical conditions or illnesses such as those that affect circulation (for example diabetes) and cardiovascular disease don’t respond to thermal changes well, resulting in a deceased tolerance to heat and cold. Make sure circulation and sensation are intact before use of either therapy.
Monitor
Always monitor the area frequently to make sure the integrity of the skin remains healthy and intact. Smaller areas of the body such as hands and feet tend to be more sensitive to heat and ice therapy. And do I have to say it – never fall asleep during heat or ice therapy!
Next time you get ambitious and tackle a new project, wake up the body to new found muscles or suffer from old aches and pains, consider not only what type of injury it is, but also which therapy would be best to get the body back to functioning at its optimal level!
DEFINE’s senior instructor and anatomy specialist, Lori Hudson Bertrand D.C., R.N. is a doctor in chiropractic and registered nurse. Her love for helping people and education of anatomy and physiology of the human body drives her to continue to share her experiences and knowledge with others as they peruse their journey towards health and restoration!
More of Lori’s Articles HERE.
Tags: DEFINE body, DEFINE body & mind, heat or ice, hot or cold, workout
Posted in living, mind | No Comments »
Mission Of Yahweh!
Thursday, April 18th, 2013
The month of May, DEFINE’s strength4service is The Mission of Yahweh! Donation classes this month and a future mission trip, this charity comes to us from DEFINE Founder, Henry Richardson & his friend Monica Hartland. They took a moment to share with us about this charity and how to get involved!
DEFINE: What is Mission of Yahweh?
Henry: Mission of Yahweh is a Christian faith-based shelter for homeless women and their children. Since 1961 they have given refuge to families in crisis. They do such a wonderful job providing for these families on so many levels. They don’t just provide shelter, they empower these women so they can become self-sufficient, productive members of society.
DEFINE: How did you become involved and why does this charity resonate with you?
Henry: My friend Monica Hartland made me aware of the charity and I was so impressed with what they do that I knew I had to get involved. I am committed to meaningful community service through my works in organizations like Habitat for Humanity and Teach for America and so I know a well run charity when I see one. Mission of Yahweh is doing a tremendous job even in the face of growing needs in our community.
DEFINE: What can people do to help or get involved?
Henry: Attend the DEFINE + yoga donation class: Saturday, May 11, 2013
Click here (http://www.missionofyahweh.org/volunteering/index.html) to see volunteer opportunities at Mission of Yahweh.
DEFINE: Tell us what The Mission of Yahweh means to you and how you got involved.
Monica: I became involved with the Mission in 2003, which also happened to be my most challenging year financially. I was so touched by my family and friends that helped me get through that difficult year, that I felt compelled to pass it on. The Mission was the place I chose. The Mission of Yahweh has been sheltering homeless women and Children for 52 years. It is truly a Home Away from Home for women and children who have simply fallen on hard times, just like I did. They need a helping hand to get them back on their feet. The Mission not only provides a safe haven but also 3 hot meals a day, clothing, job training and spiritual guidance.
DEFINE: What does paying it forward/giving back mean to you personally?
Monica: Bad days happen to everyone: sometimes it becomes a bad week or year, but as humans on this earth we are given a chance to help make someone’s day better by the most simple things. Perhaps you have changed someone’s day by smiling or by an encouraging word or by giving a little bit of your time or money to others that really need it. I have been on the receiving side of these acts of kindness and it changed the course of my life. Today I give because it blesses my life to do so.
DEFINE: What is your connection to TheThe Mission Of Yahweh?
Monica: My heart is connected to the Mission of Yahweh, I receive much more by giving. Ralph Waldo Emerson once said ”It is one of the most beautiful compensations of this life that no man can sincerely try to help another without helping himself.”
DEFINE: What can people do to help or get involved?
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Refresh Your Life Story – Part 2
Tuesday, April 16th, 2013
Moving Past Your Past: Tips to increase self-awareness for greater SELF-ACCEPTANCE
by DEFINE’s Emotional Wellness Expert, Jessica Pass, LMFT
In my post last week, I extended the challenge to take a deeper look into who you are. To reflect on your past experiences and engage in a conversation with yourself about parts of your life story that were written for you, meaning what life experiences happened to you that you felt as though you had little to no control over but that affected who you are in a deep way.
I shared my experience of my parent’s divorce and how for a long time I blamed myself and in doing so I believed discouraging thoughts that I wasn’t good enough or that it was my fault, which inevitably resulted in seeking out unhealthy relationships and self-sabotaging my own success.
Understanding my story and how I’ve interpreted my life experiences has opened up new meaning and understanding. It has allowed me to recognize old feelings of doubt, shame and insecurity and understand them for what they are; left over feelings from unresolved experiences. Knowing this helps me disconnect the feelings from the past with what is going on in the present and deepen my awareness of who I am so that I can approach new situations with an open mind, instead of with assumptions and false expectations.
Awareness presents the open door to understanding our deepest self. It’s not always enjoyable (If only!) but it is the key to reversing repetitive negative patterns and moving towards the life that you deserve.
Once you decide to seek a deeper understanding of who you are, what motivates you and what might be holding you back, you’re actively opening up new opportunities for personal growth. In doing this you’re level of self-awareness increases, maximizing your potential for success and you’re ability to let go of your weaknesses and intensify your strengths.
So… Now that I have recognized a pattern or recurrent theme in my life, what do I do? How do I change it, fix it or just plain forget it?!
First things first, awareness is the key to creating lasting change in our lives. If we are unaware of something there is no motivation to change because the need does not exist. However, when we become aware we cannot “un-know ‘what we’ve learned. A magic eraser does not exist when it comes to self-understanding; it is written in permanent ink, tattooed on our subconscious in bright red ink as a reminder anytime we try to move forward (the exact reason it is easy to get pulled into the same negative patterns over and over again.)
Self-awareness can feel like both a blessing and a curse. On one hand it enables you to respond versus react emotionally, gives greater understanding and allows a way to maximize strengths and minimize weaknesses, however, on the other hand, it can be painful and difficult to recognize the root of emotional distress or recurrent negative patterns and ultimately can be the reason why so many of us deny or reject doing the work.
I’ve often had client’s say, “What’s the point of bringing up the past when I want to move forward?” It can feel as though going back in time is literally going backwards or regressing, however, the opposite is true, when we journey back to understand what has led us to where we are we have the opportunity to finally see things for what they are and relieve our emotional self from the responsibility of carrying around unnecessary baggage from the past.
Identifying old unresolved feelings is not playing the blame game or becoming a viciim to your circumstance, rather it is an act of self-empowerment that opens the door to positive change and emotional transformation. Resist the thoughts that journeying back is a pointless and unnecessary venture, your defenses are just stepping up to protect you against the possible feelings of sadness, disappointment or shame.
Remember that self-awareness is the single most important aspect of self-empowerment. It is the ability to know oneself deeply to better choose positive outcomes in relationships and other directions in our lives.
If you start the process and find yourself feeling worse than before you started, know that this is common and part of the process. Becoming aware puts us in tune with some intense feelings and painful memories that have been hidden or denied for years. Even after 10, 15 or 20 plus years, we can experience our feelings as if they just happened. A scary and confusing process that can prevent us from going further, however, until we’ve expressed what is desperately wanting to be heard, we will not be able to move beyond it.
It is challenging to just trust the process. Believe me, I am a perfect example, once I have an understanding about what is going on I am immediately in need of a solution to prevent any further uncomfortable feelings. I want to move on and take action. However, sometimes all we can do is just trust the process and allow ourselves the space to feel what we need to. Finding healing is feeling heard and acknowledged, when we deny ourselves this fundamental and human need, we are overlooking our vulnerability and saying that it is not important. We are dismissing who we are and continuing the cycle of feeling misunderstood, insecure and disappointed.
The upside of awareness is that once we have a deeper understanding of who we are we begin to catch the negative patterns much quicker and learn to trust our intuition. We recognize past times that we ignored our “gut” and learn to sense the feelings before our vulnerability is in question. We recognize our underlying subconscious motives and seek out positive influences to keep us on track. Just like weight training and building muscle takes practice and consistency, gaining self-awareness takes time and discipline. Both end results are similar as well, once you start you feel so good you are motivated to continue, with each new insight, you’re increasing self-esteem, empowering yourself and stepping towards a life full of all you the wonderful things you deserve.
THINGS TO REMEMBER:
Moving past your past, to refresh your future is difficult. It takes strength and courage to open up and become vulnerable, even with ourselves
Without the process of journeying back and understanding our narrative we are unable to move forward
Trust the process and take deep breaths
Allow your self the space to feel your feelings, no matter how painful they may be
Practice self-love and self-care by making it a point to increase the activities that feed you, mind, body and soul
Recognize that life happens around us and we are all affected differently, our truth is our truth and our pain is subjective to our experience
Make peace with yourself and release self-criticism and shame
Set up a support team to check in with or talk openly about your feelings
Know that you are not alone. We all have a past, try not to compare yours with anyone else’s
Taking the first steps towards awareness will make way for new insight an the ability to take control of your life story, both where you have been and where you are going. Knowing ourselves more fully is gift and an important piece to creating the life that you want and deserve. Be empowered by your life story and take ownership of your past in a way that you can feel proud of and use to inspire others. We no longer have to be a victim in our circumstance, but can be free to make peace with the past and move towards a much brighter future. You deserve only the best!
DEFINE’s Emotional Wellness Expert, Jessica Pass, LMFT is a Licensed Marriage and Family Therapist and Instructor at DEFINE body & mind. She has a private practice in Houston, Texas, specializing with children, adolescents, individuals, couples and parents. Jessica’s approach incorporates mind-body integration, education and practical strategies to improve emotional wellness, emphasizing all aspects of who we are to live fully and thrive in our relationships.
For more articles by Jessica - Click Here
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Pain In The Neck?
Tuesday, April 9th, 2013
Neck Pain: culprits, preventions and tips
By: Lori Hudson Bertrand D.C., R.N.
Does it ever seem that the more we fill our lives with deadlines, responsibilities and meetings, the more tension builds in our neck and shoulders? The truth is that the neck (cervical spine) is vulnerable to injury on a daily basis, but taking care of the muscles and joints that surround the spine can help avoid injuries and tightness in the future.
Poor posture, injuries from sports, lack of mobility within the joints and many other culprits can all lead to degenerative changes within the cervical spine. We are habitual beings by nature, meaning we tend to do the same thing in the same order day after day – stepping into the right pant leg first or consistently sitting crossed legged with the left over the right – we form habits. Often these habits develop unknowingly, but over time posture becomes altered, muscles tighten on one side, causing weaker muscles on the other. Pain and tension begins to set in, followed by limited range of motion. Headaches may develop and overall function starts to get comprised. When these symptoms form, the following tips can help relieve neck pain and tension.
Flare-ups:
Keep moving but restrict aggravating activities. By this I mean continue with normal daily activities while avoiding movements that cause sharp or radicular pain; still move the muscles within their normal degrees of motion to prevent further tightness and degeneration. DEFINE classes are a great way to move the muscles as well as strengthen the entire body!
Home Care:
Stretch, not only is it imperative to continue moving the muscles and joints, but also lengthening the affected areas will help keep the joints lubricated and the muscles functioning at a healthy state. DEFINE mind classes are a great way to stretch the muscles, increase flexibility while reducing stress and tension. Preform passive stretching at least 2-3 times a day, especially morning and evening to alleviate further muscle contraction. Ice is typically better than heat and should be utilized for about 15-20 minutes every hour depending on pain level.
While the above are quick points that can be utilized to relieve neck pain and tension, the pointers below are geared towards prevention.
PREVENTION
Reduce stress
Women especially carry a lot of stress in their neck and between their shoulders. It is estimated that roughly 90 percent of illnesses are related to stress. Some stress is unavoidable but often we place more on ourselves than what is necessary.
Heavy bags
We tend to carry around more than we need to; big bags are great but there comes a point where the weight of the bag can get out of hand. Constantly lugging that extra weight in and out of the car and over the shoulder puts a tremendous amount of pressure on the spine and surrounding muscles. Not only should we pay attention to the weight of our bags but we should also try to switch shoulders and carry bags on the other side in order to keep the body balanced.
Posture
Think about how you sit at the desk. Are you leaning forward to look at the computer screen, putting enormous pressure on the joints and muscles? What about while driving? Pay attention to how your shoulders are positioned, or tension that can build while driving. Sofa time – it’s great to relax, but just pay attention to how you are positioned and the amount of time spent there.
Take frequent breaks
When sitting at the desk, remember to take frequent breaks. Try to get up at least once every hour to stretch, use the bathroom and clear the mind.
Ergonomics
Because we spend so much time at the desk, it’s important to look at how your workspace is set up. Often times correcting where the computer is placed, how high the chair is set etc. can reduce tension.
Rehab and stretching
The stronger and more conditioned the muscles are surrounding the spine, the less chance of injury and pain. Keeping muscles flexible helps to keep the joints moving and reduces the rate of degeneration.
Avoid stomach sleeping
Sleep is vital, but how we sleep can cause repercussions on joints and muscles, especially in and around the cervical spine. Stomach sleeping causes the head to be turned in one direction for hours, which causes shortened and tightened muscles.
Vision
Regular checkups will reduce further tightness in the neck and upper back.
As a chiropractor, neck pain is a common complaint that comes through the door several times a day, every day. Getting movement into the joints and muscles is vital for optimal health of the body. Paying attention to the body and keeping it conditioned can help it function at it absolute best.
DEFINE’s senior instructor and anatomy specialist, Lori Hudson Bertrand D.C., R.N. is a doctor in chiropractic and registered nurse. Her love for helping people through the education of anatomy and physiology of the human body drives her to continue to share her experiences and knowledge with others as they pursue their journey towards health and restoration!
Read more of Lori’s articles HERE
photography by: Christi Minter
Tags: DEFINE body, DEFINE mind, injuries from sports, neck pain, posture
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Refresh Your Life Story
Thursday, April 4th, 2013
Uncover (And Embrace) Your Past to Make More Room for Your Future
by DEFINE’s Emotional Wellness Expert, Jessica Pass, LMFT
Like everyone else, I’ve struggled through heartache and disappointment more often than I’d like to remember. Some big and some small, but nonetheless, all meaningful and difficult. Looking back on these periods of my life hasn’t ever been easy, but it has brought about new meaning and understanding that I wasn’t aware of in the moment,resulting in a renewed understanding of who I am and empowering me to choose relationships, friendships and a career that are fulfilling, reciprocal and meaningful.
Following my parent’s divorce when I was a teenager, I remember trying to reconcile my grief by thinking about what I “should” have known, seen or done. I remember wondering if I could have saved their relationship and condemned myself for not fighting for them to stay together. It was easier to focus on what I “should” have done or how I “should” have handled things; leaving only enough room for self-blame that lead to devastating beliefs about who I was, what I deserved and if I was worth it.
As an adult I recognize that I was just a kid, that I couldn’t have held their marriage together and it was not my fault. They had grown apart and that was that. It was difficult nonetheless, but their decision. Years later, in my early 20’s I was devastated when my boyfriend decided he wanted to date someone else. I remember feeling like the rug was pulled out from underneath me, and my life was on a downward spiral. However, in all honesty, it just wasn’t the right relationship for me, but because of my unresolved feelings about my paren’ts divorce, my failed relationship triggered all of my insecurities and intensified my devastation.
Does this sound familiar?
Luckily, I was in my master’s program at the time and encouraged to seek out a therapist, who helped me uncover the pain of my past and understand how it was affecting me in my relationships.
And now, as a therapist myself, I’ve had the privilege of journeying back with my clients to similar times in their lives to help facilitate closure, recognition, awareness and insight, a challenging yet rewarding process that takes courage, sacrifice, determination and strength.
You see, we are led by previous experiences in our lives that create themes we live by, mostly ones that we are unaware of. For someone it could be, “I’ll never be good enough,” or “I am not worth it,” yet for another it could be, “I’m the problem,” or “I’m a disappointment.” Our unique personality, life experience and early relationships shape these themes in our lives, most often when we are vulnerable, young and unaware of the underlying feelings left behind.
The biggest problem with this cycle is that these feelings often lie underneath the surface, unrecognized and unnoticed and shape our belief about who we are and ultimately results in a narrative we can get stuck in. We settle for less than we deserve, we self-sabotage, experience low self-esteem and seek out relationships that confirm our beliefs. Discovering these underlying themes and negative patterns is like going face to face with a worst enemy. It takes courage, strength and persistence to face painful memories of the past or make sense of unresolved emotions and experiences. However, I can promise you, as a human and a therapist, it is worth fighting for and, in the end, will only make you stronger.
Once we’ve confronted these negative patterns and recognized their origin, we are finally able to discover the beauty of who we are and embrace ourselves with love, compassion and finally practice self-acceptance. Creating a shift in perspectives from an internal feeling of self-doubt and shame to self-assurance and self-respect literally can transform our lives.
We will discover our true self and live by a new narrative that we can take ownership of. We don’t have to live under the pretense that life happens to us, but that life happens with us…that we are in fact in control of our relationships and direction of our life. This makes more room for relationships and experiences that feed who we are at our core and inspire a life that reflects back all the positive things that we are; beautiful, worthy, deserving, loved and valued.
Taking the time to invest in yourself, who you are and where you’ve been will provide the opportunity to recognize where you might be stuck in the past and allow you to finally find the freedom and fulfillment in your relationships and other aspects of your life that you have been craving. You will discover new insights and learn to recognize old negative patterns that once determined your self-worth. Just be prepared that it will likely be the hardest thing you’ve ever done, but in the end will be the best investment and decision you ever made.
Take action!
- Engage in an open conversation with yourself by writing in a safe place or finding someone you trust to talk to. If you find yourself feeling, “I’ve been here before,” or struggling with a current relationship, job, friendship, etc., writing or talking will allow you to objectify your thoughts and better understand what you are feeling.
- Identify what themes come up or what major life experiences stand out. For some this could be a life crisis, a traumatic experience or loss of a loved one. For others it could be a dissolved relationship, a disappointing experience or a memory that is painful.
- Think about what these experiences or themes have caused you to believe about yourself. Again, writing or talking this out will help externalize your thoughts and feelings and allow for more clarity internally.
- Identify where these themes or experiences are active in your life today by acknowledging any areas or relationships you feel these same things. Does your current relationship or a friendship remind you of a previous one? Have you felt what you’re feeling now in another situation before.
- If so, in what ways? Be specific.
Remember, life is a journey and it takes time to understand who we are, what has lead us to where we are and where we are going. Utilizing the steps above will not fix the struggle or provide a clear way out, it will however, bring a sense of understanding and awareness that will in turn allow you to make the changes necessary to live the life you want and deserve.
Do not be defined by the past, but instead, make peace with it by allowing your feelings and thoughts to be heard. When you’ve arrived on the other side with clarity, resolution and closure, you will find yourself making decisions and choosing relationships, jobs and friendships, etc., that mirror and reflect back all the wonderful things you deserve in this life.
Next week we’ll take a deeper look at what to do once you can identify negative themes in your life and how to move past them to discover new patterns that will reflect how wonderful, valuable and worthy you truly are.
“Our lives are a collection of stories, truths about who we are, what we believe, where we come from, how we struggle and how we are strong. When we can let go of what people think, and own our story, we gain access to our worthiness – the feeling that we are ENOUGH just as we are and we are worthy of LOVE and BELONGING.” -Brene Brown, The Hustle for Worthiness
DEFINE’s Emotional Wellness Expert, Jessica Pass, LMFT is a Licensed Marriage and Family Therapist and Instructor at DEFINE body & mind. She has a private practice in Houston, Texas, specializing with children, adolescents, individuals, couples and parents. Jessica’s approach incorporates mind-body integration, education and practical strategies to improve emotional wellness, emphasizing all aspects of who we are to live fully and thrive in our relationships.
For more articles by Jessica - Click Here
Tags: DEFINE, DEFINE body & mind, emotional wellness, mind
Posted in exercise, living, mind | No Comments »
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