Monday, July 29, 2013

Mindfulness Challenge: Final Week: Movement

This is the final week of the eight-week mindfulness challenge. This week's challenge is to practice mindful movement whenever you can. As you walk, notice the movement of your muscles, joints and ligaments. Notice how they interact with each other. As you sit in your chair, become aware of how the chair supports your back and legs. As you ride your bike, bring your attention to the connection of your limbs, and breath.

Bring your awareness to all your movements for any given period of time and feel how they are connected with each other. What do you notice?

Monday, July 22, 2013

Mindfulness Challenge: Week Seven: Acceptance

While at first glance, acceptance may seem like a more accomplishable notion than others in this challenge, but you may soon find that it is more challenging than originally anticipated. Acceptance is the acknowledgement of all aspects of a situation; the truth. While one does not necessarily have to LIKE each and every aspect, one may find great benefits to merely acknowledging them as true and accepting them. Oftentimes we may experience a hang-up through attachment to a particular outcome. This attachment to outcomes is what may cause us to suffer instead of accepting things for what they really are and moving on. 

Oftentimes, acceptance follows a period of intense emotional turmoil or anger. It is this struggle and suffering that depletes our energy and moves us from a place of balance to imbalance. 12-Step teachings state that "acceptance is the answer to all our problems" (AA Big Book, p449). Whether or not you are a 12-Stepper, there is certainly some truth to this idea. It urges to us to let go our attachments to outcomes that WE desire, that fit US, and to go with the flow. 

How long have you been swimming up stream instead of letting the river take you to where it wants you to go? 

Sunday, July 14, 2013

Mindfulness Challenge: Week Six: Non Striving

Have you ever played with a Chinese Finger Trap? It's a small tube in which you insert both index fingers and they become stuck. The harder you attempt to pull them apart the more solidly the trap holds your fingers. So how does one release their fingers from this annoying toy?

The concept of non striving is somewhat like a Chinese Finger Trap. Have you ever pushed to try to achieve something so badly or pulled someone along a path which he or she was not willing to follow? What happened? Was the reward worth the work? As events are meant to happen they will happen and it will most often times not be on our own time.

This week's mindfulness challenge is to practice non-striving. This does not grant allowance to be lazy, but it asserts the notion of "what is is and what will be will be". Do not attempt to push or pull events to occur. Just let them occur as they will.

Monday, July 8, 2013

Mindfulness Challenge: Week Five: Stopping to Smell the Roses

Handfuls upon handfuls of studies have been published citing research related to our sense of smell. In fact, it has been proven that not only is our sense of smell one of the fastest-reacting senses, but it is also significantly tied to our memories. This article helps to explain the whys and hows.

This week, allow your self to stop and notice smells around you and your reactions and responses to them. Whether you're out for an evening walk or eating lunch in a park, just notice. Practice being nonjudgmental and just notice.

Monday, July 1, 2013

Mindfulness Challenge: Week Four: Mindful Eating

We're switching it up just a bit this week, folks. Mindful eating is an interesting challenge in and of itself. Eating mindfully assists us on so many levels. If we take the time to really appreciate our food, whatever it is, for exactly what it is, then it assists to enhance our experience of it.

As you are eating, notice the texture of each bite. Are there particular flavors which you notice more than others? Attempt to notice each separate element which is a part of your food.

As we begin to eat mindfully, we may notice that we become satiated long before we may have imagined, either in our bellies or our minds.

Try this: Take three raising and set them each in front of you. Take the first raisin and simply eat it. Take the second raisin and with your fingers, notice it's texture. Smell the raisin. Roll it between your fingertips. Place the raisin in your mouth and notice its texture with your tongue. Squish it between your tongue and the roof of your mouth. Roll it around. Swallow the raisin. Lastly, simply eat the third raisin. What do you notice? Was your experience similar to that of the first, or was it slightly different? How?

This week's challenge is to eat one mead a day, mindfully.

Monday, June 24, 2013

Mindfulness Challenge: Week Three: Patience

I have missed a week; and, to you my readers, I apologize. It has been an interesting experience for me making this realization. My mood has gone from anger, to guilt, to reluctance to recommitment. It has allowed me an opportunity to practice acceptance, being non-judgmental, and most of all, now patience. Mostly patience with myself.

In our lives which may oftentimes be filled with busy, chaotic events, we may easily overlook the value of patience in our journey of accomplishment. Patience allows us the time to choose not to be reactive and instead, responsive. This in turn allows other possibilities to arise. Practicing patience allows us from succumbing to doubt, discouragement and fear.

This week's challenge: allow yourself so calm in the face of adverse and trying situations by practicing patience. Allow yourself to see the moment exactly for what it is and practice a non-reactive answer to it.

Monday, June 10, 2013

Mindfulness Challenge: Week Two: Beginner's Mind

Sir Oliver Wendell Holmes said that "A mind that is stretched by a new experience can never go back to its old dimensions." What would it be like if every experience were a new one? Can you imagine? 

The Beginner's Mind is an intriguing concept. It encourages us to approach every situation, every event, every interaction as though we have never seen it before or as though we had never been there. To view an experience through an unfiltered lens allows us to observe new thoughts, sights, sounds, beliefs, etc. and grow from it. The been-there-done-that attitude closes us to growth and change and contributes to a lifestyle of being sedentary. 

Observe: See how many times your thoughts turn to denying yourself an experience because you have "already done it." 


Saturday, June 1, 2013

Mindfulness Challenge: Week 1: Non Judging

Through the next upcoming eight weeks, we will be exploring what is commonly referred to as the Seven Pillars of Mindfulness. Each week you are encouraged to engage in the presented pillar and reflect on your experience either internally or by journaling. While consistency is key with most aspects of our lives, there is no minimum nor maximum of time you experience these exercises. What is, is.

How do your judgements impact the quality of your relationships with others and your environment? Are you aware of the impact? We assign value to things we see, do, and experience which in turn locks us into reactions that we may not even be aware of and which reduce our objectivity. Non-judgment allows us to see things for what they are or what they are not, not what we attribute to them.

Notice your judgements but do not follow them down the rabbit hole. More significantly, judging our judgements only allows for more suffering. Just notice.

Try: for ten minutes observe how preoccupied you are with liking or disliking what you are experiencing.

Friday, May 3, 2013

Self Affirmation May Boost Academic Performance

When was the last time you paid yourself a genuine compliment? I mean, one that you really meant and believed about yourself. Self-affirmation "the process of identifying and focusing on one's most important values" is useful in countless daily scenarios: preparing for a presentation or board meeting, facing a fear of heights, meeting a new special someone on a blind date. 

An emerging set of published studies suggest that a brief self-affirmation activity at the beginning of a school term can boost academic grade-point averages in underperforming kids at the end of the semester.

Imagine... if the mere act of identifying values most important to an individual can boost the academic performance of students, what else can it do? The possibilities are limitless.

Read more in Science Daily's article: Self-Affirmation Improves Problem-Solving Under Stress

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Thursday, March 28, 2013

Brain Scans Might Predict Future Criminal Behavior

Although this may seem like an eerie similarity to Minority Report (2002), there appears to be some scientific data to support this notion. A new study conducted by The Mind Research Network in Albuquerque, N.M., shows that neuroimaging data can predict the likelihood of whether a criminal will reoffend following release from prison.

Wednesday, March 20, 2013

PTSD Affects Partners, Too

Are you in a relationship with someone who has PTSD? It may affect you more than you think. For those who relate, this article may hopefully provide some validation. 

A study from the University of Utah sheds new light on the health risks faced not only by military veterans with posttraumatic stress disorder (PTSD), but by their partners as well.

Vets' PTSD Affects Mental and Physical Health of Partners

Wednesday, March 6, 2013

How Stress Shrinks our Brain

I don't think this is why therapists are referred to as shrinks, but it IS a great article which explains the biochemistry of stress and trauma.

By participating in simple activities such as regular exercise, meditation or prayer and yoga, as well as consuming foods rich in Omega 3s, one can help combat the risks of stress.

Read this article to find out more:
How to Prevent Stress from Shrinking Your Brain

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Wednesday, February 13, 2013

Tetris as a Vaccine for PTSD


A recent article in Psychology Today cites a study claiming Tetris (Yes, Tetris. The game of puzzle blocks) may help reduce the occurrence of intrusive and sometimes debilitating flashbacks that partially define PTSD. 


Tetris as a Vaccine for PTSD

Tuesday, February 12, 2013

Helping Kids Manage Anxiety

A friend of mine, Dr. Jennifer Dvoskin of Tucson, Arizona, shares tips on helping kids manage anxiety. Dr Dvoskin specializes in therapy for clients ages 12-25. 

Ten Ways to Help Kids Manage Anxiety

Monday, February 11, 2013

Looking for Gorillas

Oftentimes, therapists and other health professionals have a seemingly endless barrage of questions for clients. Some of these questions may have nothing to do with what you are seeking help for to begin with. Or do they? For professionals like myself, it is important that we obtain as much information as possible to develop an accurate diagnosis and treatment plan to best serve the health and well-being of our clients.

Many disorders share common symptoms; and, slight differences in symptoms may make a large impact on one's course of treatment.  You may believe you have a sleep disorder, which is an absolutely valid belief when one cannot fall asleep or have difficulty staying asleep. So, you go to see a sleep specialist. After further questioning, the specialist also finds out that you have a low appetite and energy and are having difficulty concentrating. While these may all be sleep-related, they may also be signs of depression. The sleep specialist refers you to a mental health professional (hopefully).

It's easy to miss things when they are outside the scope of our awareness. This "inattentional blindness" has both positive and negative effects. It may help reduce our levels of stress or increase our productivity by not allowing ourselves to get distracted. It may also contribute to not recognizing the red flags of a cheating spouse or your child's grades diminishing at school. When we are not aware of the full scope of a situation and only focus on a few specifics, we miss making the best informed decisions we can.

This article explains Why Even Radiologists Can Miss A Gorilla Hiding In Plain Sight. If you haven't already done so, watch the video first and read the article afterward.

Friday, February 8, 2013

New Young Men's Group - Portland Area


Young Men’s Survivor Group
Youth supporting youth

focus of the group:

·      Support the growth of adolescent males through a period of marked transition and recovery from trauma, grief or loss
·      Members assist each other in responsibility, trust and healthy coping behaviors
·      Challenges individuals to engage in introspection in a therapeutic environment while establishing healthy peer relationships

The Young Men’s Group is a focused process group for adolescent males who may benefit from healthy peer support after a traumatic experience. It aims to assist young men in overcoming challenges with the support of other peers while concurrently challenging patterns of unhealthy behaviors.

Q: Who can benefit from the Young Men’s Group?
A: The Young Men’s Group is appropriate for any male age 13-17 who has survived a traumatic experience, grief or loss. Participants must be open and willing to participate in group discussions and process-oriented activities.

Q: When, Where and How Much?
A: This group will meet every Thursday evening beginning March 14 from 5:30-7pm at the Integrative Trauma Treatment Center. The cost of each session is $30 and a 15% discount is available for those who financially commit to a minimum of 8 group sessions.

Q: Where can I go to find out more?  
A: Call: 503-308-9408
A: Visit Drew Prochniak at www.psychologytoday.com or on Facebook
A: Visit ITTC at www.traumacenternw.com

Wednesday, February 6, 2013

Unbound

Unbound is a new project restoring emotional health through art. It serves as an avenue to work though issues we all face from a creative and empowered perspective.

Unbound selects issues/topics on a quarterly basis and hosts collaborative art projects to restore and process through art in the Vancouver, WA area.

Unbound is led by Jessica Boldt, a licensed independent clinical social worker.... Jessica is currently working in Vancouver as private practice clinician at Integrative Trauma Treatment Center. Jessica does not practice as an art therapist though is a creative minded individual, and has sought the avenue of art as her therapeutic outlet and voice of expression. Jessica was inspired many years ago to fuse art and the healing process together and could not be more excited for this!

UNBOUND is always seeking volunteers to assist with art efforts, being artists or therapists. We also are taking art donations to utilize at workshops and events.

Contact: jessica.boldt@gmail.com to get involved

Project Undound's Facebook Page

Friday, February 1, 2013

Psychological First Aid Goes Mobile


This may not be new to some of you, but the VA’s National Center for PTSD, the National Child Traumatic Stress Network, and DoD’s National Center for Telehealth & Technology have recently launched a new application, called PFA Mobile, to the iTunes App Store. The app is intended for disaster responders who are trained in Psychological First Aid (PFA).

PFA Mobile includes:
• Summaries of PFA fundamentals
• PFA interventions matched to specific concerns and needs of survivors
• Mentor tips for applying PFA in the field
• A self-assessment tool for readiness to conduct PFA
• A survivors' needs form for simplified data collection and easy referral

This app will allow professionals to bring with them the knowledge and comfort of having an on-scene reference manual. While it certainly will not replace the need for training and experience, it will allow professionals to quickly reference material while en route to a scene, during or after a response.



Thursday, January 31, 2013

New Group Beginning in March for Young Men

The Young Men’s Group will be a focused process group for adolescent males who are recovering from traumatic events and are in need of healthy peer support. It will aim to assist young men in overcoming  challenges with the support of other peers while concurrently challenging patterns of unhealthy behaviors. 

Stay tuned for more information!

Tuesday, January 29, 2013

Finding the Right Fit

Your relationship with your therapist is one of the most significant and fundamental aspects of the therapeutic process. Your therapist fills a unique role in your life: she is the individual who provides an objective view of your relationship with your significant other. He assists you in making your own decisions about your career path. She hears things that you may not have ever told anyone else in your life.

As with any other individual, each therapist or counselor is different. He or she brings different qualities, perspectives and experiences to your sessions. You will not mesh with every therapist and not every therapist will mesh with you. In their book Conquer Your Critical Inner Voiceauthors Robert W. Firestone, Ph.D, Lisa Firestone, Ph.D, and Joyce Catlett, MA state that "a therapist who is effective and compatible with one person may not be with another person." That is normal and that is perfectly okay. What is important is that your therapist is compatible with you. Finding the right person to fit your needs is key. 


What is most important to me as a professional, is that my clients and perspective clients can get their therapeutic needs met appropriately. In order to help establish this at the beginning, I offer a free, initial 20-30 minute, face-to-face consultation where we have the opportunity to decide if a therapeutic relationship can and will be pursued. If we decide that we can work together, then an appointment will be scheduled. If not, no hard feelings. I will provide you a list of referrals to other professionals who may be able to assist you. 


A good therapist should be supportive and understanding, even if he or she is not your therapist. Shop around and find someone who fits your needs. You wouldn't go to see a dentist if what you really needed was an orthopedist, even though they are both doctors, would you? 


The Healing Power of the Therapeutic Relationship


Key Questions to Ask When Choosing a Therapist

Monday, January 28, 2013

See what some of the experts recommend for stress relief. You may be surprised to know that some of what you are already doing helps!

17 Psychology Experts Share Their Best Stress Relief Tips

Tuesday, January 22, 2013

Taking Care of Our Own at Home

One of my passions is working with law enforcement officers, firefighters and other emergency professionals. In the recent years, an increasing amount of attention has been placed on our first responders and the care for their mental health. In a world surrounded by wars, school and community shootings and political strife, it may be easy to forget about those who protect and serve our communities at home. Who helps those who help us?

This article, written by Tom Hallman Jr. of The Oregonian was published on January 11 and does a great job at illustrating the the impact of line-of-duty experiences our first responders cary with them.
Portland police officer leaves on a routine call, finds something he'll never forget

We all cary our own backpacks. Some of our backpacks fill up faster than others, with items of different size and weight. At some point our backpacks will become full and eventually overflow if we do not exercise self care. The real kicker of this is that our "stuff", these items which we cram into our packs, will most likely spill onto ourselves, our friends and family at the most unwanted time, making it all the more difficult to clean up. While many individuals - emergency professionals, themselves - oftentimes have the expectation that first responders can handle the stress, we need to remember that they are people too, just like everyone else. Even their backpacks become full.


A great article about the resiliency of children and adolescents.
Children Can Usually Recover From Emotional Trauma

Sunday, January 6, 2013

Transitions

The New Year is a time for transitions. Many people make a commitment, or a resolution, to change something about themselves in the coming year. Interestingly enough, a majority of individuals fail to follow their resolution to fruition. Why is this? Is it because the work of change becomes to difficult to bear? Is it because the novelty of the change has worn off, and returning to old habits and behaviors is less burdensome? Or is it because we just plain forget what we promised ourselves on Jan 31?

Transitions are hard; and, saying that they are sometimes difficult may be a bit of an understatement. Learning to take the good with the bad may oftentimes feel like a moot game. But what if the ultimate goal is not simply from the change from A to B itself, but from the lessons learned and the insights gained as a result of, or lack of, that change?

So often do we fail to reflect on these lessons, and only observe the gain or loss of a goal. In this time of a the new year, I challenge us all to reflect upon the latent meaning to our resolutions for change. Why is this important for me? What is truly significant about this goal which have I set for myself? What will it mean when I achieve it? What will it mean if I don't.

Don't forget: the Stress Reduction Group begins Monday January 14 at 5:30 pm. If you are interested, check out the link posted below to my Psychology Today page. Pre-registration is required.

Stress Reduction Group - Information