Wellness Archives - Khiron Clinics

You Are How You Think: The Benefits of Reframing Thought Processes

Araminta — Thu, 15 Jun 2023 11:25:56 +0000

Thoughts and emotions have a profound impact on physical well-being. In times of sadness and despair, individuals may experience lethargy and fatigue. Meanwhile, during times of joy or distress, it is far more common to notice increased heart rate and overall higher levels of stimulation.

Recognising the connection between thoughts, feelings, and body sensations allows individuals to exert some control over their well-being. It is, therefore, vital to learn how to reframe emotions and cultivate healthy approaches to thinking and feeling1.

The Mind-Body Connection

Different emotions bring different physical changes in the body. For example, at times of distress, the heart rate will increase in response to external stimuli. Each emotion facilitates different sensations, all facilitated by the vagus nerve, which in turn is the source of the mind-body connection2. By looking at some of the most common emotions, it is possible to see how they facilitate certain bodily responses:

Happiness – This is an emotion that facilitates the greatest connection and communication between mind and body and is felt all over the body. When people are happy, the physiological response can be seen in a stable heartbeat, optimum digestion, and release of hormones that manifest as the feelings of contentment and relaxation associated with happiness.
Depression – Depression has almost the opposite effect as it does not stimulate any form of brain activation. This emotion contributes to a general lack of activity in the brain and body.
Love – Stimulates almost the entire body. However, unlike happiness, feelings of love tend to have higher intensity, so contentment is combined with anxiety and nervousness.
Anger – Anger facilitates a cacophony of physiological responses that prepares the body for action. These can include elevated blood pressure, dilated pupils, heightened alertness, and increased levels of stress hormones such as adrenaline.
Shame – This is a highly complex emotion inextricably linked to social engagement and societal expectations. Much like anger, shame can prepare the body for action, potentially even triggering the fight or flight response3.

It is important to note that specific responses to these emotions can vary from person to person. The differences depend on the complex interplay between biological, psychological, and social factors that are unique to each individual. However, they do highlight how control over emotions and responses means a certain level of control over the body.

The Nervous System

The nervous system plays a pivotal role in the mind-body connection. The central nervous system (CNS) consists of the brain and spinal cord, while the peripheral nervous system (PNS) comprises the nerves that extend throughout the body.

The nervous system interacts with other systems in the body, such as the digestive system and crucially, the endocrine system, which produces hormones that influence mead. For example, in times of stress, the nervous system will recognise the stressor and facilitate the release of cortisol – the stress hormone – in the endocrine system4.

Acknowledging this relationship between mood and bodily sensations is vital for understanding the benefits of reframing thought patterns.

Positive Thinking Patterns

Since emotions have a great impact on physical well-being, it follows that positive thinking patterns can improve overall health.

Gratitude – By practising gratitude, individuals can acknowledge the positive aspects of their lives. This facilitates a shift in perspective where negativity transfers to positivity.
Acceptance – Embracing the realities of letting go of what cannot be changed introduces balance to people’s perspectives.
Empathy – Being aware of the emotions of others not only strengthens relationships and connections but it also cultivates kindness and compassion that can also be transferred inward.
Positive self-talk – By replacing negative perceptions about the self with positive affirmations, individuals can boost self-esteem and overall mood5.

Negative Thinking Patterns

There are a variety of different thinking patterns that have negative consequences. These are largely subconscious and are, therefore, difficult to manage. For example, some people struggle with black-and-white thinking, whereby they perceive everything as absolute. These individuals may find that they think in extremes, and so they are predisposed to overly emotional responses to everyday situations6.

Other examples of negative thinking patterns include personalisation where individuals internalise external problems, or catastrophizing, in which people constantly anticipate the worst possible outcome.

Recognising and challenging these negative thought patterns allows for a more positive, balanced mindset7. There are a few practical techniques that can change or disrupt negative thinking patterns – most of these are related to the idea of reframing.

Reframing Your Thoughts

Applying practical techniques that reframe thoughts has great physical and emotional benefits. By reducing stress, promoting healthy behaviour, and enhancing resilience, it has a positive ripple effect on the body in its entirety. Embracing the power of reframing creates harmony between the mind and body. This means that individuals can harness the power of their own thoughts and start to live in happier and healthier ways.

However it is often easier said than done. While there are a variety of practical ways to do this it is best to start with a trained professional who can recommend specific therapies. Khiron clinics offer a diverse range of services that cater to a variety of needs including trauma, specific mental health struggles and more. Our esteemed colleagues can empower you to harness the power of thoughts to improve your physical and emotional wellbeing.

Endnotes

Trauma Research UK (2023) You become what you think about, Trauma Research UK. Available at: https://traumaresearchuk.org/blog/you-become-what-you-think-about/ (Accessed: 13 June 2023).
Selva, J. (2023a) Exploring the body mind connection (incl. 5 techniques), PositivePsychology.com. Available at: https://positivepsychology.com/body-mind-integration-attention-training/ (Accessed: 13 June 2023).
Selva, J. (2023a) Exploring the body mind connection (incl. 5 techniques), PositivePsychology.com. Available at: https://positivepsychology.com/body-mind-integration-attention-training/ (Accessed: 13 June 2023).
Navarro, X., 2002. Physiology of the autonomic nervous system. Revista De Neurologia, 35(6), pp.553-562.
Mayo Clinic (2022) How to stop negative self-talk, Mayo Clinic. Available at: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950#:~:text=The%20health%20benefits%20of%20positive%20thinking&text=Lower%20rates%20of%20depression,psychological%20and%20physical%20well%2Dbeing (Accessed: 13 June 2023).
Mayo Clinic (2022) How to stop negative self-talk, Mayo Clinic. Available at: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950#:~:text=The%20health%20benefits%20of%20positive%20thinking&text=Lower%20rates%20of%20depression,psychological%20and%20physical%20well%2Dbeing (Accessed: 13 June 2023).
Meteor Education (2018) How does thinking positive thoughts affect neuroplasticity?, Meteor Education. Available at: https://meteoreducation.com/how-does-thinking-positive-thoughts-affect-neuroplasticity/#:~:text=Every%20thought%20releases%20some%20type,a%20feeling%20of%20well%2Dbeing. (Accessed: 13 June 2023).

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The Link Between Procrastination and Anxiety

Araminta — Fri, 04 Mar 2022 06:00:44 +0000

Procrastination is something that everybody struggles with from time to time. It’s very easy to put things off – maybe there’s a new film to watch or a book you’ve been meaning to read that’s more fun than writing that report.

However, some people find themselves overwhelmed by their tasks, and others struggle with a perfectionist impulse that means they refuse to start anything out of a fear that it will not be perfect.

Why Do People Procrastinate?

There are many reasons why people procrastinate and put off important tasks:

A need for control – some people may think that procrastinating gives them an extra edge of control over what they are working on because they decide exactly what they do and when they do it.
Being overwhelmed – big projects or tasks that will take hours can overwhelm anyone. However, procrastinators can feel bogged down with the size of what they need to do and will put it off indefinitely.
Fear of failure – a task that is never started can’t go wrong – or so procrastinators think. They are often afraid of failing, especially if they try something new.

Some people procrastinate by staring anxiously at a screen, trying to will themselves to start, whereas others take a more active approach. Instead of working on a task with a tight deadline, they will clean their rooms or wash the dishes – anything but focus on the highly pressured task at hand.

It is also common for people to procrastinate sleep. This is a phenomenon known as revenge bedtime procrastination, in which people put off going to sleep to make room for chores or hobbies.^[1] People may do this for many reasons, such as disliking their jobs or simply doing other things.

Many people can regard those who procrastinate as lazy or assume they have time management issues, but this is not the case. Their reasons for procrastination are closely linked to anxiety.

Active or Passive Procrastination?

There are two types of procrastination: active and passive. Passive is the type most people think of – people who cannot start their most important tasks.

On the other hand, active procrastinators may put off doing something until the last minute because they believe they work better under pressure. In this case, they are not paralysed with the same fear that passive procrastinators are but are motivated by the extra element of time pressure.

Anxiety-Related Procrastination

Many people with anxiety can also struggle with procrastination. People procrastinate for many reasons and in many ways. Some struggle with intolerance of uncertainty, which causes them to procrastinate. Their anxiety may also overcomplicate the issue and make it difficult to decide where to start.

Anxiety-related procrastination is a vicious cycle. Although a task may make people feel anxious, putting it off can make them feel more anxious and create more dread around the task in the long run. Research also shows that procrastinators get worse sleep and feel tired in the daytime, worsening the cycle of procrastination and amplifying anxiety symptoms.^[2]

Large tasks can be especially difficult for people with anxiety. The amount of work it will take may be daunting, and once again, they can have difficulty finding a place to begin. Even if they want to start, they may then talk themselves out of it by telling themselves that they won’t do it right, or someone will react negatively so why bother.

Anxiety can disguise itself behind various other emotions. You may feel angry and blame other people for not completing a particular task and resent having to do the job in the first place.

Procrastination is not a character flaw, nor is it bad time management. It is often a coping mechanism for complex emotions such as anxiety and frustration, which cause people to put off tasks continuously; however, at its root cause, procrastination is an emotional regulation problem.

Perfectionism and Anxiety

Perfectionism is a trait that many anxious people struggle with. People hold themselves to an impossibly high standard and put off starting or completing tasks because they are afraid they will not be perfect.

Perfectionism can often surface in should statements, for example, telling yourself “I should be perfect at this or I shouldn’t do it at all!” This puts a lot of pressure on individuals, and they struggle with getting any work done as they tell themselves that it will not be good enough regardless.

How to Beat Procrastination

It is possible to beat procrastination and work to become more productive:

Improve your decision-making skills – difficult problems can be overwhelming but having good decision-making skills can make tackling the issue much more manageable. Describe your issue in detail and list the actions you can take to solve it, including alternative plans. You can then pick the best one!
Break down your tasks – breaking big tasks down into smaller, bite-sized chunks makes the problem much less overwhelming and helps remove some of the anxiety around the issue.
Use the five-minute rule – the five-minute rule is an excellent technique for those who struggle with procrastination. Set a five-minute timer and complete one small task – it could be part of a larger project or be as simple as starting laundry.
Reward yourself – finishing your tasks should be fun! Have some set rewards to give yourself after you have tackled a particularly menacing task, such as your favourite coffee or watching a movie.
Practice self-compassion – chronic procrastinators are often very harsh on themselves, telling themselves that they are lazy or selfish. Practising self-compassion and talking to yourself kindly can help to increase motivation and overall mental well-being.

However, the best thing to do for anxiety-related procrastination is acknowledge your anxiety. It may be state anxiety about the general project, or you may be struggling with other anxiety symptoms, such as having a sense of impending danger and an increased heart rate.

Avoidance is typical of people with anxiety. They may miss social engagements or events that make them feel anxious and do the same with various tasks and projects.

Conclusion

Procrastination is closely linked to anxiety. Many people find that their anxiety flares up when faced with a large task, causing them to put off the task out of a fear that it won’t be good enough or that it’s simply too much for them to handle.

For those with anxiety-related procrastination, targeting the problem of anxiety can help to solve the procrastination problem.

If you have a client or know of someone struggling with anxiety and perfectionism, reach out to us at Khiron Clinics. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential program and outpatient therapies addressing underlying psychological trauma. Allow us to help you find the path to realistic, long-lasting recovery. For more information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

Sources:

^[1] Sirois, Fuschia M. et al. “Self-Compassion And Bedtime Procrastination: An Emotion Regulation Perspective”. Mindfulness, vol 10, no. 3, 2018, pp. 434-445. Springer Science And Business Media LLC, https://doi.org/10.1007/s12671-018-0983-3. Accessed 25 Feb 2022.

^[2] Li, Xiaoyu et al. “Do Procrastinators Get Worse Sleep? Cross-Sectional Study Of US Adolescents And Young Adults”. SSM – Population Health, vol 10, 2020, p. 100518. Elsevier BV, https://doi.org/10.1016/j.ssmph.2019.100518. Accessed 25 Feb 2022.

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How To Cope With A Dysfunctional Family During The Christmas Period

Araminta — Fri, 17 Dec 2021 06:00:54 +0000

Christmas is meant to be a time to put aside our differences with family and celebrate the festive season with plenty of delicious food and good conversation. However, it does not always work like that. Many people have toxic or dysfunctional families who can make the holidays a time to endure rather than a time to celebrate.

Studies have shown that happiness in the holidays is improved when focusing on family and spiritual activities.^[1] With a dysfunctional family, this happiness can decrease, making it difficult to get through the season.

Despite this, there are ways to cope. Being around toxic family members during the holidays can be a struggle, but there are some handy techniques and plans that you can put in place to combat the worst of what you will face.

Set Boundaries

Dysfunctional families can sometimes have issues with respecting boundaries and avoiding complex topics. However, maintaining these boundaries can make Christmas much easier and more enjoyable for you as they put a hard stop in place for topics or events.

For instance, you may set a firm boundary that you will spend Christmas Day with your family, but not the night. Other boundaries may be based on topics you are and are not willing to broach. For example, if you do not want to discuss your job, setting a boundary that allows you to leave if someone persists on that subject may be beneficial.

Don’t Drink to Cope

A technique that many people employ over the holidays is to drink. Alcohol can act as a social lubricant and dull your ability to care about those snarky comments that your cousin is making about your job, but this can lead to negative results.

Alcohol interferes with our gamma-aminobutyric acid (GABA) system, which causes us to feel less anxious when we drink.^[2] However, when you stop drinking, your GABA spikes to compensate for the loss of alcohol, leaving you feeling more anxious in the long run.

Another negative side effect of alcohol is that it can interrupt our rapid eye movement (REM) sleep. This sleep is restorative, with research showing that poor REM sleep is linked to higher rates of depression and anxiety.^[3]

If you feel more anxious or unable to be around your family without the assistance of alcohol, there are techniques that you can use to self-soothe and calm yourself. These include:

Exercise – Try getting out for a brisk walk if you’re feeling anxious before an event. Exercise releases endorphins, a natural mood-booster that can make you feel a lot better very quickly.
Sleep – Who needs an excuse to take a nap? Try sleeping more to feel fully restored and less anxious before dealing with family.
Breathing – There is no shortage of evidence that deep breathing techniques can help calm anxiety. Studies have shown that these techniques can reduce anxiety and anger as well as promote relaxation and comfort.^[4] Try breathing in for a count of four seconds, holding it for seven, and then slowly exhaling for eight.

Make Plans

Dealing with family over the holidays can make people panic. It can represent a loss of control, especially if you’re back in your parent’s house and living by their rules for a few days. Making plans can help you to avoid this feeling and give back a sense of control.

Take an inventory of the past holiday seasons – what parts were the worst for you? Were there any family members in particular who you couldn’t stomach? How would you want it to go this year? Asking yourself these questions can help you to figure out a plan of what to do this year – you could rally yourself with siblings and cousins to avoid facing certain family members alone. This way, you can deflect painful topics and interactions or shut them down entirely for a calm Christmas.

Part of the plans that you can make could be an exit strategy. If things get too much for you, there is no shame in leaving – your mental health comes first. When making an exit plan, consider:

Can you get a hotel or stay with a friend for the night?
Do you have a car to get away?
Is public transport running?

You don’t have to endure a family Christmas if it gets to be too much. You have every right to leave if your family becomes abusive or too toxic to handle.

Conclusion

Christmas often isn’t all it’s made out to be. The idyllic scenes we see in movies and books are fictionalised, and in real life, it isn’t perfect. Families fight, but you don’t have to be around a toxic family who damages your mental health. These techniques can help you to handle the holidays and protect your mental health as much as possible.

If you have a client or know of someone struggling to heal from trauma, reach out to us at Khiron Clinics. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential program and outpatient therapies addressing underlying psychological trauma. Allow us to help you find the path to realistic, long-lasting recovery. For more information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

Sources:

^[1] Kasser, Tim, and Kennon M. Sheldon. “What makes for a merry Christmas?.” Journal of happiness studies 3.4 (2002): 313-329.

^[2] Ngo, Dai-Hung, and Thanh Sang Vo. “An Updated Review On Pharmaceutical Properties Of Gamma-Aminobutyric Acid”. Molecules, vol 24, no. 15, 2019, p. 2678. MDPI AG, doi:10.3390/molecules24152678. Accessed 22 Nov 2021.

^[3] Wassing, Rick et al. “Slow Dissolving Of Emotional Distress Contributes To Hyperarousal”. Proceedings Of The National Academy Of Sciences, vol 113, no. 9, 2016, pp. 2538-2543. Proceedings Of The National Academy Of Sciences, doi:10.1073/pnas.1522520113. Accessed 22 Nov 2021.

^[4] Zaccaro, Andrea et al. “How Breath-Control Can Change Your Life: A Systematic Review On Psycho-Physiological Correlates Of Slow Breathing”. Frontiers In Human Neuroscience, vol 12, 2018. Frontiers Media SA, doi:10.3389/fnhum.2018.00353. Accessed 22 Nov 2021.

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Trauma-Informed Tai Chi

Araminta — Fri, 25 Sep 2020 04:00:11 +0000

‘Tai Chi does not mean oriental wisdom or something exotic. It is the wisdom of your own senses, of your own mind and body together as one process.’^[1]

– Chunglinag Al Huang

Those who have survived trauma can be subject to a range of symptoms that diminish one’s quality of life. These include flashbacks, nightmares, poor relationships, hyper and hypo-arousal, and sleeplessness, as well as a general disconnection between mind and body. These symptoms follow events that were experienced as traumatic by the individual, ranging anywhere from an accident, to combat, sexual abuse, and childhood neglect. Trauma is subjective, so the healing process must acknowledge the individual as a whole person, not just as parts which have become dissociated.

While traditional, ‘top-down’ approaches like cognitive-based psychotherapies are helpful, many trauma survivors may also benefit from complementary and alternative medicines (CAMs), which are ‘bottom-up’, mind-body based therapies like Tai Chi, Yoga, and massage.

Studies on CAMs often focus on immediate, short-term results, meaning that evidence of long-term efficacy is limited. CAMs, like Tai Chi and Yoga-based therapies, can have real, long-term benefits for clients impacted by trauma, but they involve an extended length of practice, However, this should not be a deterrent; the long term benefits of mind-body approaches like Tai Chi and Yoga can potentially have a significantly positive impact on the well-being and overall quality of life of those who practice. There are also numerous short-term benefits such as relaxation and improved breathing.

The Mind-Body Connection

The ancient Chinese tradition of Tai Chi, noted for its self-defence origins, involves a series of gentle exercises which cultivate an awareness of mind and body, and the connection between the two. Flowing movement is accompanied by deep breathing to foster a deep sense of connection to oneself.

When practicing this technique, inner physical and emotional sensations can arise unexpectedly, which is why teachers and practitioners should be cautious when it comes to sessions with clients who have experienced trauma. This does not mean that clients should not fully immerse themselves in the work, but that sensitivity to triggers is acknowledged and respected, and becomes part of the process.

Benefits of Tai Chi

Common benefits of Tai Chi include:^[2]

Awareness and connection to the mind and body
Groundedness
Confidence
Strength
Relaxation
Improved sleep
Reduced stress and anxiety

Tai Chi offers many benefits, but to be effective in promoting healing from trauma, it must be trauma-informed. The degree and severity of traumatic experience varies between individuals, so each individual must be acknowledged and respected on their personal journey.

A trauma-informed Tai Chi instructor is aware of the many benefits of Tai Chi, and may relay these benefits to clients, but it should be clearly stated that Tai Chi is not a results-driven practice; it is about being in the present moment, as open and aware as is possible in that moment as one moves through the exercises.

What is Retraumatisation?

Retraumatisation is the re-experiencing of a previously traumatic event, either consciously or unconsciously. Triggers, like an unexpected noise or touch, smells, even lighting, can remind us of our traumatic experiences and can cause us to feel as though we are reliving them.

Though a person may be able to speak their mind about the traumatic event, its memory is stored in the body, too. Diligent practice, the kind that reaches the greatest potential for healing, requires an acceptance of things as they are. While the traumatised individual has learned to ‘hide from themselves’, Tai Chi calls upon a person to be present with themselves. This becomes part of the healing journey.

Avoiding the Risk of Retraumatisation

Being trauma-informed means being aware of any potential risks of retraumatisation, and carefully avoiding those risks. The aim of trauma-informed approaches to any CAM is not to focus on recognising and dealing with triggers directly, but to avoid triggers in practice to increase the efficacy and impact of the therapy.

While inner exploration is encouraged in this practise, it should be clearly stated to clients that one does not have to push themselves past their current physical and emotional limits. Space is created to move at one’s own pace and to stop when they feel uncomfortable.

Touch may be applied by some teachers to correct a client’s posture or stance, but touch can also be a huge trigger, so it should only happen following clear permission.

As for the benefits of Tai Chi mentioned above, implying that a certain stance or pose will yield a particular result should be avoided. The traumatised client may feel that if they are unable to achieve the apparent benefits, that they are doing something wrong or are somehow incapable.

Safely Awakening to the Body

The use of Tai Chi other mind-body approaches in trauma work is a way of awakening clients to their bodies, which is a strong support for healing in cognitive-based, ‘top-down’ therapies. Tai Chi calls upon a person to be present, the only place where healing can happen. The fluid movement and attention to oneself that clients experience in Tai Chi cultivates a sharper sense of self-awareness, which is why, when used to support trauma recovery, clients must be supported and guided by a trained professional.

Tai Chi cultivates groundedness and balance within the body^[3], which can translate to harmony in the mind. It is important to remember that Tai Chi for trauma recovery is a CAM, and it should be delivered in combination with other, clinically proven, traditional therapeutic modalities like behaviour and cognitive-based psychotherapies.

If you have a client, or know of someone who is struggling and could benefit from participating in treatment modalities such as trauma informed Tai Chi, reach out to us at Khiron Clinics. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential program and out-patient therapies addressing underlying psychological trauma. Allow us to help you find the path to realistic, long lasting recovery. For information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

^[1] Al Huang, C., 2011. Embrace Tiger, Return To Mountain. London: Jessica Kingsley Publishers, p.62.

^[2] Mayo Clinic. n.d. Why Try Tai Chi?. [online] Available at: [Accessed 3 September 2020].

^[3] Taoist Tai Chi Society. n.d. Post-Traumatic Stress Disorder (PTSD) And Taoist Tai Chi® Arts. – Taoist Tai Chi Society. [online] Available at: [Accessed 5 September 2020].

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Four Emotions – Fear, Anger, Sadness, Disgust

Araminta — Fri, 01 May 2020 04:30:20 +0000

Over the following month we will be posting a series of blogs. Throughout which we will explore four emotions – Fear, Anger, Sadness, and Disgust. We will explore what exactly these emotions are. Why they happen, how they happen and finally, how we can best manage them to live a life that is not obstructed by an inability to tolerate them. Very often we become so overwhelmed by these emotions that we shut down. Or we internalise them and end up causing ourselves psychological and even physiological harm. The purpose of this exploration, then, is to provide education and greater awareness on the internal psychological and physiological happenings that come about as a result of these emotions.

Why is it important to understand these emotions?

We are all currently dealing with a collective trauma in the current pandemic. In such times of confusion, fear, and uncertainty, we would like to provide some information on common emotions that are often difficult to deal with. Staying at home, isolated from the outside world, means that many of us are spending an awful lot more time sitting with ourselves than we were anticipating, The presence of this reality can significantly heighten people’s underlying conditions and cause them to explode. This can be the catalyst for some to unlock blocked trauma. So it’s vitally important that resources and information are easily available to help and provide guidance on managing difficult emotions.

What can you expect to take away from these blogs?

Perhaps the most important thing to take away from these blogs is there needn’t be any judgment for the emotions we feel. Emotions are a natural, integral part of being human and serve to keep us connected with others. We are relational mammals, so emotions are absolutely required within any relationship. Judgment of emotions serves no purpose, it merely puts you at a disadvantage in dealing with them. We must let go of the idea that a given emotion is good or bad. They are, however, useful. Emotions serve our relational psychological imperatives to keep the herd functioning and put things straight around the dynamic of what’s happening between people.

Why should we express emotions?

All emotions come down to the relationship between someone or something. They become about ‘myself’, or internalised, when they are not experienced and expressed within relational contact. If I can experience an emotion through my body, then I can communicate it through my facial expression, through my posture, through the way I relate to others. They then get it, and they respond to me, and then we can mediate and understand each other from this point. When emotions are experienced and expressed healthily and in connection with another, it can make you feel better and more calm almost immediately.

If we are not able to express our emotions then we must hold them in. And how do we hold them in? By holding our breath; by blocking the diaphragm and other auxiliary respiratory muscles and tensing muscles in the upper back, neck face and jaw, we stop the impulse for the emotion to be expressed through the body. For this reason, these blogs will provide an understanding of the internal processes that are going on when an emotion like fear, anger, sadness, or disgust is present. As well as looking at their role in our biology and guidance on how to accept and manage them.

Get in touch

If you have a client, or know of someone who is struggling with emotions and how to manage them. Or equally can’t find the right help for any form of mental health issue. Reach out to us at Khiron Clinics. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential program and out-patient therapies addressing underlying psychological trauma. Allow us to help you find the path to realistic, long lasting recovery. For information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours)

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How Can I Manage My Weight in Recovery?

steve — Tue, 20 Nov 2018 00:56:08 +0000

For many people, recovery means learning how to manage triggers and coping in healthy ways. Previous research has shown that addiction often leads people to either eat sugary foods with lots of carbohydrates or not eat much at all – in recovery, unhealthy foods may become a major craving as the body and mind attempt to adjust to life without substances. Weight management and nutrition therapy are incredibly important to your recovery success because they help ensure that your body is receiving the right vitamins and nutrients that it needs in order to function optimally. If you’re looking for healthy ways to manage your weight, there are several options you can ensue:

Nutrition and hydration – as emphasized in a 2014 review published in Today’s Dietitian, nutrient deficiencies can easily lead to depression, anxiety, and low energy – all of which can trigger unhealthy eating habits and/or substance use. Be sure to drink 8 glasses of water each day, and take daily vitamins if you can.
Reduce cravings – if sugary, processed foods are what you mostly consumed when your addiction was active, your body may very well want to cling onto this as it recovers. During the beginning of your recovery, you may find yourself having trouble differentiating between cravings and real hunger, as well as eating to fill emotion. Scheduling regular eating times and eating balanced, healthy meals is a wonderful way to help curb this.
Mindfulness – although it may seem like an odd factor in managing weight, mindfulness can actually help people recognize emotional eating. Expert Ronald D. Siegel, assistant professor of psychology at Harvard Medical School, stated, “Very few of us eat solely based on hunger cues. We also eat to soothe anxiety, sadness, or irritation.” By learning when you’re really hungry versus when you’re wanting to eat to alleviate uncomfortable emotions, you’ll be one step ahead in managing your weight.
Exercise – the most predictable of them all, getting adequate exercise throughout the week is a great step towards managing your weight in recovery. Speak with your healthcare team to determine the best exercise routine for you.

Stop the cycle of merry-go-round treatment and find the solution you’re looking for in trauma treatment. Through effective residential treatment, Khiron House helps you find the path you need toward health and wellness in recovery. For information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

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Does Spirituality Reduce Anxiety in the Elderly?

steve — Fri, 02 Nov 2018 23:45:20 +0000

Anxiety affects approximately 40 million adults in the United States each year, and while much research has focused on children and young adults, the elderly population is often overlooked. According to the Geriatric Mental Health Foundation (GMHF), as many as 10-20% of the older population experiences anxiety, whether it be in the form of a social phobia or other phobia, generalized anxiety disorder (GAD), post-traumatic stress disorder (PTSD), obsessive compulsive disorder (OCD), or other condition. It’s important for those in the older population to take diligent care of their mental health, because it can have a significant impact on their overall quality of life. There are many factors that can help reduce anxiety, but one of recent exploration has been spirituality.

Spirituality is a broad concept with many perspectives, but it does provide individuals with a sense of purpose and meaning in life. A 2015 study published in the journal Holistic Nursing Practice sought to explore whether or not spirituality could help ease anxiety amongst 66 elderly patients who had anxiety. An intervention was conducted, and participants went through 60-90-minute sessions of spiritual and religious-based interventions for 3 consecutive days. Researchers assessed their anxiety levels both before and after the interventions, and found that these spirituality interventions greatly reduced anxiety for many of the patients. How can this happen?

With many people in older population, health issues such as memory loss and other changes can be just as devastating as they are riddled with anxiety. Spiritual leader Deepak Chopra states that with anxiety, fear truly rules the mind, and we give it control. When spirituality comes into play, we are able to let go of that fear in a physical sense, through practices such as meditation, praying, yoga, acupuncture, and more. For many in the elderly community, this can drastically increase their quality of life as they are better able to cope with the challenges, thoughts, and worries that come and go.

If you struggle with anxiety and are part of the older population, seeking out spiritual activities could be an excellent way to ease out of anxiety and enter into more calmness, control, and peace.

The post Does Spirituality Reduce Anxiety in the Elderly? appeared first on Khiron Clinics.

7 Ways to Incorporate Wellness into Your Busy Routine

steve — Thu, 20 Sep 2018 12:35:49 +0000

Between work, errands, family life, social relationships and more, it’s hard to focus on our mind, body, and spirit. Our personal journey to health often gets pushed aside as we try to conquer life, each day at a time – the more we dive into our responsibilities, the further this concept gets pushed to the back of our minds. Wellness is the foundation to happiness and wellbeing, yet it’s most likely to get looked over because there are simply so many other things that are convincing enough to “take” its place. Even amidst your daily responsibilities, real happiness cannot be achieved without some sort of wellness. This requires deliberate decisions that guide your daily life; if you have a lot on your plate right now, you may be wondering how this is even possible. Truthfully, incorporating wellness into your busy routine is much easier than you may think:

Begin your days with the right mindset. Our days start with waking up in the morning, so it’s important that you start your days off right. Choose to be grateful for another day, another chance to build connections and grow as a person.
Take small moments for yourself each and every day. Even if it’s a 5-minute break that involves you running to the restroom, find a space to be alone and breathe. If you can, incorporate small moments where you’re able to sit on a bench and just watch the life around you, or something else that brings you joy.
Practice being in the moment and being grateful for your human experiences. Mindfulness is a practice that has been used for centuries to help connect people with the present moment. You can do this by honing in on your senses and recognizing the many elements that are creating your present moment.
Nourish your mind and body with healthy food and exercise. Our bodies work best when we feed it with proper nutrients, so be sure to do this with fruits, vegetables, and more – even if it’s pre-made.
Practice time management. – By planning your schedule, you can pencil in more “me” time, along with other activities that make your heart sing.
Engage in self-care activities to boost your self love and confidence. Reading a good book, taking the day off, going on vacation, starting an art project and more can all boost your happiness levels and add more richness to your life.
Practice good sleep hygiene. Each night, practice breathing exercises, and go to bed at a decent time. Keep electronics out of your bed, and perhaps read a book before you go to sleep.

Trauma is most often the root cause of many emotional, behavioral, and mood disorders. Until you can heal your trauma, you will find great difficulty finding the healing you need to live a life of recovery, health, and wellness. At Khiron House, we provide effective residential treatment and cutting edge therapies which seek to transform mind, body, and spirit from the effects of trauma. Call us today for information. UK: 020 3811 2575 (24 hours) USA: (866) 801 6184 (24 hours).

The post 7 Ways to Incorporate Wellness into Your Busy Routine appeared first on Khiron Clinics.