Do you know the number one thing that causes aches and pains and makes a person feel old? Tight muscles and a lack of flexibility! Much attention is given to building muscle, but not enough on how to keep muscles and other soft tissues like ligaments and tendons loose and flexible. Is flexibility really that […]
Do you know the number one thing that causes aches and pains and makes a person feel old? Tight muscles and a lack of flexibility!
Much attention is given to building muscle, but not enough on how to keep muscles and other soft tissues like ligaments and tendons loose and flexible. Is flexibility really that important? Yes! It’s crucial actually.
Here are a few benefits of flexibility:
Muscle imbalances are one of the most common reasons for injuries during physical activities. This means some muscles are overactive (tight) while others are underactive. Flexibility helps to correct this issue.
Loose muscles that are less tense will alleviate those common aches and pains.
Increased muscular flexibility typically leads to improved posture. Plus, the increased range of motion helps with balance.
Stretching and opening up the body leads to feelings of physical relaxation, which in turn leads to a sense of peace and calm.
Once you have increased your flexibility, your muscles will be able to work more effectively. This will allow better movement and therefore better physical performance.
So now that you know the benefits of muscle flexibility, let’s take a look at some simple stretches you can do to improve yours. The use of resistance bands makes these exercises safe, precise, and easy, so if you don’t have any, pick up one or two online.
Stretching should be done only after a light warmup of the muscles. This could be doing some jumping jacks in place for a minute or two or using a treadmill or stationary bike for 3-5 minutes. The idea is to get the blood flowing to your muscles to make them ready for stretching.
Also, stretching should feel GOOD. You should never force a stretch or feel any pain. Only use just enough tension to deepen the stretch just enough.
Now, here are a few resistance band stretches to help you become more flexible:
Lie on the floor with the resistance band looped around your right foot. Grab the band closer to your foot to create tension. Now straighten your right leg as much as you comfortably can while keeping the left leg bent on the floor. Gently pull the right leg towards you, stretching the back of the leg.
Hold for 15 to 30 seconds and switch sides.
Sit on the floor with your legs extended out and loop the band around both feet. Cross the band and grab onto each side with both hands close to the feet. Gently curl your back, stretching it towards the back of the room and using the bands to create tension and add to the stretch. Keep your abs contracted and concentrate on feeling your shoulder blades spreading open.
Hold the position for 15 to 30 seconds.
You can do this stretch on the floor, sitting in a cross-legged position, or seated upright in a chair. Grip the band with your hands a few inches apart. Gently pull your arms out and down as low as you can to stretch the chest. If you need to adjust the tension, simply change the position of your hands on the band to tighten or loosen the grip.
These are only a few stretches, but they cover some of the biggest muscle groups and so are great to start with. You can go on Youtube to find more resistance band stretches.
We are also happy to develop a stretch routine that is suited specifically for your body and any issues you may be having. Not only do we help clients through chiropractic adjustments, but we also help to design exercise and stretching routines that will keep their joints healthy. Call us today.
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Hate exercising? You’re definitely not alone. At any time during the year, thousands of people across the country commit to working out, only to fall off the wagon weeks later. So what gives? Why does exercising feel so hard and is there any possible way to like it more? Exercise feels like a chore because […]
Hate exercising? You’re definitely not alone. At any time during the year, thousands of people across the country commit to working out, only to fall off the wagon weeks later.
So what gives? Why does exercising feel so hard and is there any possible way to like it more?
Exercise feels like a chore because there are so many misconceptions (AKA myths) out there surrounding it. The best way to like exercise is to put some of these myths to bed.
Let’s DO THIS…
Most people think there is a certain magical number of days and minutes of exercise, and if we hit it, we have exercised “enough.” But what happens is, people who are not in the best shape hit the gym hard for 45 minutes a day, 5 days a week. And this is simply too much for them all at once and they eventually quit.
There IS NO magic number. The real magic begins by simply moving your body more. So don’t focus on a number, focus on creating a better habit in yourself and moving your body more each day.
Then you aren’t doing the right exercise for YOU. No one says you MUST take a spinning class or a yoga class. No one says you MUST run 5 miles a day or do 100 squats a day.
What do you enjoy? If you like dancing, take dance classes every week. Do you like to swim? Maybe you used to play tennis and it would be fun to get back into it.
There are almost endless activities and ways to move your body, so pick something that isn’t boring to you and do that.
Wrong.
Now I guess we should start by discussing what “pain” actually means. If you haven’t moved your body very much except to walk from the sofa to the kitchen to retrieve another beer, then yes, you can expect that your muscles might get a little sore. But sore and pain are NOT the same thing.
If, while you are working out, you feel any kind of real pain, STOP immediately. This is particularly true if you are over the age of 50 and very out of shape. Nothing should hurt on your body. This is a sign that you are pushing yourself too hard. When you workout so hard that you can barely move the next day… well, you are hardly going to want to do it all over again.
Go slow, pace yourself, don’t try and be a hero.
If you kick these 3 myths to the curb, choose an exercise you enjoy and just try and move your body a little bit each day, you may find that after a while you… (GASP!)… enjoy exercise!
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According to the International OCD Foundation, Obsessive Compulsive Disorder (OCD) is “a mental health disorder that affects people of all ages and walks of life, and occurs when a person gets caught in a cycle of obsessions and compulsions. Obsessions are unwanted, intrusive thoughts, images or urges that trigger intensely distressing feelings.” While the definition […]
According to the International OCD Foundation, Obsessive Compulsive Disorder (OCD) is “a mental health disorder that affects people of all ages and walks of life, and occurs when a person gets caught in a cycle of obsessions and compulsions. Obsessions are unwanted, intrusive thoughts, images or urges that trigger intensely distressing feelings.”
While the definition seems straightforward, a surprising number of people have misconceptions about the disorder. Here are 3 of the most common things people get wrong about OCD:
1. OCD is Common
Though the term “OCD” has become very common, the actual disorder is not. In fact, OCD affects only 1% of adults in the United States. The misconception lies in the fact that so many people claim to or believe they have the disorder.
How many times have you heard a friend or coworker say, “Oh my God, I am so OCD when it comes to xyz?” Odds are they are not. What they mean to say is they are “very particular when it comes to xyz.”
2. OCD is Reasonable
If OCD were reasonable, it would not be a debilitating issue for the percentage of the population it affects. It is reasonable to want to wash your hands, and wash them really well, after touching something dirty. Wanting clean hands is reasonable.
It is reasonable to want things on your desk arranged how you like them. And if someone accidentally knocks into your desk and disperses your cup of pens and pencils, it is perfectly reasonable to rearrange them to get them “just so.”
People who have OCD have triggers that are totally unreasonable.
Reasonable trigger: Washing your hands diligently because you just touched something slimy and unidentifiable in the office lunchroom.
OCD trigger: Spending an hour or more during the day ensuring your vintage magazine collection is arranged by color because if just one of them is out of order, you’re unable to move forward with your day to day life.
OCD triggers are extremely powerful and emotional. Individuals inflicted with the disorder develop rituals to make certain that other rituals have been carried out completely. This is why someone must insist they wash their hands 50 times. The washing ritual typically has nothing to do with having clean hands but rather is an effort to avoid tragedy and chaos.
Washing your hands because you want them clean is reasonable, but OCD triggers are not.
3. People Can “Get Over” OCD with a Little Willpower
Resisting OCD impulses is vastly different than resisting eating an entire bag of Doritos in one sitting. Just as it takes coping skills (and not just willpower) to deal with substance addictions on a daily basis, it will take the same to live with but not submit to the intrusive thoughts of OCD.
A therapist can help those afflicted with the disorder deal with their obsessions in healthy ways so they don’t spend hours each day completing unreasonable rituals.
If you or a loved one is interested in exploring treatment, please contact me today. I would be happy to speak with you about how I may be able to help.
How many mornings have you shut off that alarm, wishing you could just work from home in your PJs? Well now many of us are getting our wish thanks to COVID-19. While in theory working from home may seem ideal, the reality for many of us is that it’s, well, kind of a pain. Particularly […]
How many mornings have you shut off that alarm, wishing you could just work from home in your PJs? Well now many of us are getting our wish thanks to COVID-19.
While in theory working from home may seem ideal, the reality for many of us is that it’s, well, kind of a pain. Particularly if you have young children home from school that you now have to teach while still keeping productive at work.
The fact is, this sudden and unexpected disruption to our daily lives has many of us feeling stressed!
Here are some ways you can cope with working from home for the unforeseeable future.
If you don’t have a dedicated home office, you’ll want to figure something out ASAP. Having the right space at home will help you focus on the tasks at hand. It will also automatically set boundaries with family.
Do you have a spare room you can use? Is there an area in your finished basement that could work? If not, clear off the dining table and set up there.
You may want to treat the next 2-3 weeks as a sort of family vacation, but it’s best if you and the kids stick to your regular routines. That means getting up and going to bed at the same time, showering, getting dressed and having breakfast as you normally would. Straying from routine will demotivate you to complete the work that needs to get done.
While it’s important to keep to your routines, that doesn’t mean you can’t take advantage of having more time on your hands. Instead of spending an hour plus on a commute each day, you could use that time to catch up on home projects that have been on your to-do list for a while. You can also use the added time to reconnect with your family.
Kids need structure, so give them some each day. This could mean giving them three options of how they will spend the afternoon: playing with Legos in the living room, watching a movie or quiet reading in their bedrooms. Be sure to take a break from work every couple of hours to check in with your kids to answer any questions they may have. Lord knows they ALWAYS have some!
On those days when you have to conduct many meetings and get much done, consider reaching out to family and friends to arrange virtual playdates with the kids. Thanks to Skype and FaceTime, your virtual babysitters can read, play games and interact with your kids online while you get some important work done.
If you find you are getting a bit squirrelly, even after following these tips, you can always reach out to a mental healthcare provider who can give you some more ideas of how to manage the stress.
If you’d like to speak to someone, please reach out to me. At this time, I am able to conduct sessions via phone or Skype, so you don’t even have to leave your home if your state is on lockdown.
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If you’re like most people, you are doing your best to stay calm during COVID-19 pandemic. But that can feel incredibly difficult at times. When not worrying about friends and loved one’s health, there’s also the conflicting information provided by the media and the economic ramifications of the virus that have people on edge. Signs […]
If you’re like most people, you are doing your best to stay calm during COVID-19 pandemic. But that can feel incredibly difficult at times. When not worrying about friends and loved one’s health, there’s also the conflicting information provided by the media and the economic ramifications of the virus that have people on edge.
Everyone reacts differently to stressful situations, but most will exhibit some of the following signs:
If you are experiencing significant stress right now, here are some ways you can cope:
Hearing the media constantly spread panic isn’t good for anyone. It’s important to stay rational and do your own research to uncover facts from fiction as well as stay positive.
Be sure to get outside for some fresh air and go for a walk. Eat right and make sure to stay hydrated and get plenty of sleep. Avoid consuming too much alcohol and try and find fun ways to reconnect with your family.
If you have kids, look to them for some good old-fashioned playtime. Play hide and seek in the house. Create an obstacle course in the back yard. Watch some of your favorite funny movies. Laughter really is the best medicine so get plenty of it!
Many local businesses are hurting right now. If you’re still getting a paycheck, consider buying a gift card from a local restaurant, gym, hair salon, etc. to give them revenue now and you can use the card later. This will make you feel great at the same time.
Remember, your kids will ALWAYS look to you first to see how they should be thinking and feeling about something. So move about each day calmly and confidently and reassure your kids everything will be okay because it will be.
For many of us, there is a silver lining in this situation in the form of extra time. What can you do with the extra time that isn’t being used to drive an hour or more each day in commuting? Focus on using this time wisely. Maybe you have an ever-growing list of home projects that you just never have time to tackle. Tackle them now, you’ll feel great about it later.
If you find yourself becoming too stressed or depressed during this time, I encourage you to connect with me. Speaking with a therapist can help you cope with the situation and navigate the days ahead. I am currently able to conduct sessions over the phone or via Skype, so you won’t even have to leave your home if your state is in lockdown.
SOURCES:
https://www.ucihealth.org/news/2020/03/covid-19-anxiety
https://www.health.state.mn.us/communities/ep/behavioral/stress_covid19.pdf
A while back there was a very funny television show starring Lisa Kudrow (ditzy Phoebe from Friends) called “Web Therapy.” It was an improvised show and Lisa played a therapist who treated her patients over the Internet. Hence the title of the show. Well, back when the show was on, the idea of treating mental […]
A while back there was a very funny television show starring Lisa Kudrow (ditzy Phoebe from Friends) called “Web Therapy.” It was an improvised show and Lisa played a therapist who treated her patients over the Internet. Hence the title of the show.
Well, back when the show was on, the idea of treating mental health patients via a webcam seemed ludicrous. And the show did a great job at poking fun of Lisa’s character and her “wacky idea” of web therapy.
Fast forward 12 years after the show’s debut, and web therapy is now “a thing” thanks to telehealth technology. Yes, psychotherapy appointments can be held between therapist and patient while one is in one building, state, or country and the other is somewhere else entirely.
Why was web therapy a joke 12 years ago but telehealth is now gaining in popularity? The shift is most likely due to the growing popularity of tech solutions among younger generations. There’s also something very attractive about the ease of telehealth; of not having to leave your house or office to get the help you need.
As younger generations have become accustomed to using apps to have food, beer and groceries delivered right to their door, they expect these same conveniences from their health providers. While it may take a few more years before telehealth becomes truly mainstream, indicators suggest that push is more than likely to happen.
We’ve already discussed the most obvious benefit of telehealth to consumers, and that is ease. But what about the benefits to the therapists?
To start, telehealth means those people who would otherwise feel too uncomfortable seeking therapy in person will now be open to seeing a therapist “privately.” This means a therapist has a larger number of people to deliver their services to.
Also, since these services can be delivered from a home office, a therapist can easily reduce their practice’s operating costs and overhead expenses.
Many therapists are saying the adoption of telehealth should have come sooner, but support and guidance on telehealth are finally coming from the American Psychological Association (APA) and other psychological organizations.
You can’t expect a therapist who has been treating patients face-to-face for x number of years to suddenly do well sitting in front of their computer’s camera. There are some subtle but important differences in working with patients over electronic connections.
For instance, in person, when a therapist breaks eye contact with a patient to take down a few notes, there is still a connection there because they are still in the same physical space. But over the Internet, when a therapist looks away to take notes, it may seem to the patient that the client is distracted. Providers interested in offering telehealth services to their patients will have to keep things like this in mind and always assure they are paying attention.
The APA offers continuing-education workshops on telehealth at its Annual Convention, and several divisions have begun providing training in telehealth as well. Therapists can also find online courses and training offered by the American Telemedicine Association.
No one is laughing any longer at the idea of web therapy. Instead, both consumers and therapists are embracing technology to bring about positive change and outcomes.
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If you think back to your own childhood, you remember there are generally two types of kids: The bully and those that the bully bullies. Most of us fell into that second group of kids. And don’t think for a minute that girls can’t be bullies, because they can. Girls can actually be brutal to […]
If you think back to your own childhood, you remember there are generally two types of kids: The bully and those that the bully bullies. Most of us fell into that second group of kids. And don’t think for a minute that girls can’t be bullies, because they can. Girls can actually be brutal to one another.
Not only are kids and teens bullied the old fashioned way with taunts in the hallway, shoving and tripping, but now thanks to a proliferation of social media, they can be bullied 24/7 365.
While no parent wants to think that their child is being bullied, it’s important to know the truth. And sometimes you have to find that truth out on your own, because your child won’t come to you.
Here are some ways you can tell if your child is being bullied:
Has your child suddenly become depressed or anxious and there is nothing in your home life that would warrant such a change? When you ask what is wrong, do they snap at you or avoid the conversation altogether?
If your child used to enjoy school and is now reluctant to go most days, something is not right. They may pretend to get sick often, miss the bus on purpose or just refuse to get out of bed.
Is your child’s school bag, toys or cellphone suddenly missing or broken? When you asked what happened, do they seem fearful to tell you? Bullies often oppress other kids by stealing or breaking their personal possessions.
Does your child come to you in the middle of the night unable to fall or stay asleep? Has their teacher spoken to you about them falling asleep in class? Children who are being bullied are often too anxious to sleep at night, worrying about the next day.
One of the most obvious signs of bullying is having marks such as scrapes, cuts and bruises. When you ask where they came from, it is very obvious they are not telling you the truth or the whole truth.
If you find out your child is being bullied, you will want to speak with school administrators to bring the situation to their attention so they can take necessary actions. Also, let your child know they may come to you at any time to talk about what’s happening. You may also want to have your child speak to a therapist who can help them deal with the fear and anxiety.
If your child is being bullied and you’d like to explore treatment options, please be in touch. I would be happy to discuss how I may be able to help.
With 322 million people suffering with depression worldwide, it’s not surprising to learn that in America, depression is among the most common mental disorders. The cause of depression is often simplified as a chemical imbalance in the brain, but the reality is that the disease is far more complicated. Scientific research has yet to completely […]
With 322 million people suffering with depression worldwide, it’s not surprising to learn that in America, depression is among the most common mental disorders. The cause of depression is often simplified as a chemical imbalance in the brain, but the reality is that the disease is far more complicated. Scientific research has yet to completely understand the biology of depression. According to the National Institute of Mental Health, depression is caused by a combination of genetic, biological, environmental and psychological factors.
The disease of depression is the complicated combination previously described; this disease gives you the predisposition to fall into a depression after having experienced a negative external event. For example, getting fired from a job might send one person into a deep depression, while another simply bounces back after experiencing the initial sadness and disappointment.
Many experts in the cognitive behavioral field believe that depression is caused by, and worsens, with distorted negative thinking. The emotions you experience during an episode of depression are created by negative thoughts and perceptions. Your feelings will result from the meaning you attach to those thoughts. If you eliminate distorted, negative thoughts, you will find it easier to cope with the negative event that triggered your depression.
If you felt fine yesterday, but today feel depressed and hopeless, distorted thinking may be to blame. As an example, let’s say you woke up late and had to rush to work. This put you in a bad mood, and you started thinking distorted negative thoughts. “I’m always late. I’m a loser. My boss is going to be angry at me all day. He probably hates me anyway. I’m going to get fired.” As the day goes on, every event will be processed through this negative filter, causing you to feel worse.
Cognitive Behavioral Therapy is a form of psychotherapy that helps you challenge negative patterns of thought. By challenging these thoughts, you can improve your mood. For example, “I’m always late.” This is an overgeneralization. More than likely, you have not been late that often. If this is something you want to change, you can alter your schedule and habits to become more punctual.
Depression is a complicated illness, and as such is best managed by comprehensive treatment. If you’re suffering from depression, a licensed therapist can help you understand your mood disorder and develop strategies to cope with and improve your symptoms. Together, we can develop a plan for you to create the life you want to live. Give my office a call today, and let’s schedule a time to talk.
According to the Anxiety and Depression Association of America, anxiety disorders affect roughly 40 million people over the age of 18 in the United States. Though these disorders are highly treatable, only 36.9% of those with anxiety seek treatment. Perhaps this is because of busy schedules or a lack of insurance that causes so many […]
According to the Anxiety and Depression Association of America, anxiety disorders affect roughly 40 million people over the age of 18 in the United States. Though these disorders are highly treatable, only 36.9% of those with anxiety seek treatment. Perhaps this is because of busy schedules or a lack of insurance that causes so many people with anxiety to suffer in silence.
But there are proven strategies you can do that don’t cost a penny and take little time. In fact, you could do any of the following strategies on your lunch or coffee break. Here are some ways to reduce your anxiety:
According to a study published by the Journal of Emergency Medicine, 30% of people who go to the ER with complaints of chest pain and no evidence of coronary artery disease are actually suffering from a panic attack. Why is this so common?
When we are stressed or anxious, we tend to over-breathe or under-breathe. This can cause dizziness and hyperventilation. Deep breathing is a powerful way to gain control over your breath and reaction to a panic attack. Studies show taking slow, deep, breaths soothes our nervous system and increases brain activity. And you almost immediately feel a calm settle over you. Try it for yourself.
One way to get your mind to settle down is to meditate. And one of the easiest ways to meditate is to practice listening meditation. This is exactly what is sounds like. Sit quietly, eyes closed, and begin to listen to the ambient sounds in the room. What do you hear? Buzzing lights? A fan? Someone cough? Birds outside? A lawnmower? Just be aware of all the sounds and try and expand that awareness to hear as much as possible. This form of meditation is fun and effective, because you cannot possibly listen, truly listen, and think at the same time.
Nervous energy needs to go somewhere – it has to be burned. Taking a 15- minute walk around the block can be a great way to get rid of this energy while breathing deeply. As a bonus, your body releases feel-good chemicals like endorphins when you exercise.
Yes, I am asking you on your coffee break to not drink coffee. Or soda. Caffeine and sugar can exacerbate anxiety by making us feel jittery and nervous. You are far better off sticking with water.
I hope you will give these anxiety-busting strategies a try. If you feel they are not helping as much as you need and you would like to speak with someone, please get in touch with me. I’d be happy to speak a bout treatment options with you.
When we talk about our mental health, we’re talking about much more than a clinical diagnosis. Your mental health also refers to your psychological well-being. Having a healthy psychological well-being means you’re able to better manage your emotions as well as your mood. Every day presents its unique challenges, and a healthy mental state can […]
When we talk about our mental health, we’re talking about much more than a clinical diagnosis. Your mental health also refers to your psychological well-being. Having a healthy psychological well-being means you’re able to better manage your emotions as well as your mood. Every day presents its unique challenges, and a healthy mental state can help you take challenges in stride.
Repeating an affirmation can help you create a positive mental outlook that will be a driving force in your life. Use a search engine to look up “positive affirmations” and you’ll find several ideas of words and phrases that resonate with you, and things you struggle with. You can also try searching for something more specific, such as “positive affirmations for women” or “positive affirmations to improve self esteem”.
Repeat your phrase or phrases during meditation, either out loud or in your mind. Repeating affirmations or mantras during consistent meditation practices can help you overcome negative self-talk, which will greatly improve your mental health.
Practicing gratitude will sharpen your attention towards the positive aspects of your life. By focusing on what’s good, you’ll start to notice and appreciate other positive things in your life. Gratitude is more than just a feeling; it is a choice. By choosing to be grateful, you can keep your mind distracted from negative thoughts.
Eating healthy is a vital part of positive mental health. Eating a balanced diet of fruits, vegetables, lean protein and whole grains will slowly release energy into your bloodstream, creating a consistent level of energy that won’t leave you feeling tired or sluggish. Eating healthy will also provide a mental boost because you’ll feel good about your healthy food choices.
Sunshine is a great way to boost your mood. Put on some comfortable walking shoes and take a leisurely walk around your neighborhood, or a local park. Exposure to sunlight will help your brain release serotonin which will boost your mood, and help you feel more calm and focused.
A good night’s sleep is a vital part of a healthy lifestyle. When you’re well rested, you’re naturally energized. Regular sleep also boosts your immune system as well as your cognitive and mental health.
You have the power to improve your mood. By making some healthy additions to your daily routines, you can develop regular habits that will improve your overall mental well-being.
Are you having trouble staying positive or managing your moods? A licensed mental health professional can help you find better coping strategies, and offer additional support and guidance to help you live a more balanced life. Call my office today, and let’s schedule a time to talk.
