Stress Relieving Benefits of Mindfulness Meditation

Mindfulness is a type of meditation that focuses on being in the here and now.  Mindfulness is paying attention to the present moment-by-moment awareness without trying to change the experiences in any way.  The attitude to be adopted while practicing mindfulness is one of openness, curiosity, acceptance and non-judgment. There are three major types of mindfulness, all of which incorporate the same basic elements just described:

           Zen Meditation - a Buddhist practice with a spiritual base that focuses on awareness of
                                       the breath to develop mindfulness      

           Mindfulness Based Stress Reduction (MBSR)  - a non-spiritual based method of using
                                       Buddhist mindfulness techniques in combination with yoga
                                       techniques and pschoeducation about stress management and
                                       coping methods

           Mindfulness Based Cognitive Therapy (MBCT) - a therapeutic approach that uses the
                                      principles of MBSR and cognitive therapy as an adjunct treatment
                                      for anxiety and depression.

Mindfulness meditation has been shown to have numerous health benefits and benefits for over all well-being. Over 250 medical centers integrate mindfulness techniques for the treatment for various psychological disorders. Several studies have shown mindfulness based practices to reduce stress, anxiety and depression, reduce blood pressure, reduce inflammation associated with arthritis, inflammatory bowel disease and other diseases in which stress plays a role, improve immune function, improve cognitive function (focus, attention and memory), improve sleep, reduce chronic pain and increase neuroplasticity (the brain's ability to change both structurally and functionally from environmental input leading to more efficient communication among brain regions).  These wide ranging results are not achieved with relaxation training.

How does mindfulness work?  Mindfulness training teaches one to focus attention, keep out distractions and to monitor ongoing thoughts, feelings and sensations without engaging them. In this way, mindfulness helps regulate attention and emotion, and increases both body awareness and sense of self.  Improvements in these key areas help with the mental and physiological experience of stress by reducing the tendency to ascribe judgment to them. Also, mindfulness combats worry, rumination and fear which underlie stress conditions that can impair performance.

Mindfulness requires training and practice to become effective. Jon Kabat-Zinn, a retired molecular biologist from the University of Massachusetts Medical School who developed the Mindfulness Based Stress Reduction program, has several CDs and books that can be purchased for mindfulness training. There is also an excellent article in Scientific American Mind, March/April issue written by neuroscientist/psychologist Amishi P. Jha, Ph.D. entitled Being in the Now.  Mindfulness instruction and an exercise is included at the end of the article. Below is a link for a video demonstration of mindfulness conducted by Dr. Jha and her colleague.  Finally, your therapist at the Anxiety & Stress Center can also provide you with mindfulness instruction alone or in combination with stress reduction and cognitive therapy.


http://link.brightcove.com/services/player/bcpid73042993001?bckey=AQ~~,AAAAAFNl7zk~,OmXvgxJOvrFTWo2Mq0GFTD7z8674te1s&bclid=0&bctid=2160151803001-

Submitted by Holly O. Houston, Ph.D., Licensed Clinical Psychologist



                                     

Common Cognitive Distortions Associated with Stress-Related Symptoms

Cognitive distortions are errors in the way we process information. We all are prone to these thinking errors some of the time. People who experience higher levels of stress experience more cognitive distortions more of the time. Here are 6 of the most common cognitive distortions experienced by people who experience stress-related symptoms.

Review the list and see if you find yourself thinking along these lines.

Shoulds/Perfectionism - criticizing oneself or others for not being good enough

Polarized Thinking (all or nothing) - looking at things in absolute black and white categories

Magnification - blowing things out of proportion

Over-Generalization - a negative event becomes a never-ending pattern of defeat

Fallacy of Fairness - expectation that justice is distributed fairly

Fallacy of Change - expectation that others have to change (and you can cajole them into it) so you can be happy

If you have stress-related symptoms such as headaches, muscle tension, gastrointestinal symptoms, high blood pressure, sleeping difficulties, etc., you may also be experiencing some of these problematic patterns of thinking. Your therapist can help you learn techniques to manage them. In addition, David Burns has written several self help books available at www.feelinggood.com.


Submitted by Holly Houston, Ph.D.
Licensed Clinical Psychologist

Loneliness is Physically Stressful

Studies completed at Ohio State University University at the Institute for Behavioral Medicine Research sought to better understand how loneliness affects physical health. Research conducted in the past has shown a clear link between loneliness and a variety of health conditions including depression, heart disease, anxiety and premature death. Lisa Jaremka, a post-doctoral fellow, measured loneliness using the UCLA loneliness scale. She found that loneliness acts like a chronic physical stressor. For those suffering with the herpes virus and scored higher on the loneliness scale were more likely to have a reactivation of their symptoms and to have more general inflammation throughout their bodies. Further, people who scored higher on the loneliness scale also reported more pain, depression and fatigue than their less lonely counterparts. Overall, these findings suggest loneliness can have negative effects by compromising the immune system. However, not everyone who is alone is lonely. The experience of loneliness is subjective. While one person may feel comfortable with being relatively alone, another person may experience significant loneliness in the same situation. What do you do if you are experiencing loneliness? Getting connected socially can help, for instance, by joining a club or organization or by volunteering. If meeting new people makes you anxious, seeking help to improve social skills may also prove beneficial.

Holly O. Houston, Ph.D. Licensed Clinical Psychologist

Major Depression - New Findings For Therapy

A study conducted by Lewis Judd, M.D., chairman of the Department of Psychiatry at the University of California, found that major depressive disorder (MDD) is best seen as a long-term illness that is prone to recurrences. He studied 367 people who were diagnosed with MDD and followed them for up to 31 years after diagnosis. He found that 55% of the time, MDD patients had some depressive symptoms (sadness, crying, loss of interest in enjoyable activities, avoidance of friends and family, low self-esteem, low energy, sleeping/eating problems) whether they were mild, moderate or severe. During the course of illness, the experience of even mild symptoms not meeting the full criteria of the diagnosis were associated with difficulty in functioning – particularly in the areas of social and work functioning. Further, for patients who are recovering from a first major depressive episode, even the presence of non-clinical (mild) levels of depressive symptoms that were not addressed significantly increases the risk of a faster, more severe relapse. What does this mean if you have MDD? It means that you and your family need to know that MDD is a long-term illness that typically waxes and wanes. Long-term care is needed and early signs of even mild depressive symptoms need to be addressed. If you have been diagnosed with MDD, the experience of any depressive symptoms should instigate a consultation with a qualified mental health practitioner. Finally, it is important to follow through with the recommended treatment and medication for as long as necessary. Holly Houston, Ph.D. Licensed Clinical Psychologist

7 Ways to Reduce the Stress of Grieving

One of life’s most challenging tasks is dealing with the death of a loved one. Whether the loss is a sudden event or one that is anticipated for some time, the feelings of sadness and grief can be overwhelming. There is no one right way to grieve nor is there a specific time frame within which grieving should conclude. However, it is important to allow grieving to occur in order to heal, integrate the loss and live fully. In order for successful grieving to occur, one must experience the sadness and loss and work toward acceptance. The stages of grief, which are outlined in the following website http://www.recover-from-grief.com/7-stages-of-grief.html , are helpful in explaining what the grief experience is likely to entail. Here are other helpful techniques to promote a healthy grieving process. 1. Talk about your thoughts and feelings with others; it helps to get them out. 2. Share memories and mementos of your loved one and celebrate your loved one’s life. 3. Refer to books written by professionals and reputable websites for information on grief. 4. Let go of your loved one’s belongings gradually, over time. 5. Go to a grief support group. 6. Stay connected to friends. 7. Partake in hobbies and projects. Holly Houston, PH.D. Licensed Clinical Psychologist

What do I do when I think a friend or family member has an eating disorder?

If you are worried about the body image, weight, and/or eating patterns of someone you care about, this can be a very overwhelming and challenging time. We are glad you found this blog, as researching eating disorders is often one of the first steps in helping someone who is struggling with eating concerns. Below, find some effective guidelines on how to help. For additional information, please contact The Anxiety and Stress Center.

Learn
Continue to research as much information as possible regarding eating disorders and body image. We strongly recommend that you limit your information gathering to reputable sources such as the National Eating Disorder Association, books, scholarly articles, and treatment center brochures. Pay special attention to the difference between facts and fiction about weight, exercise, and food intake. Knowing these facts will help you inform your friend against any myths he or she might be using to reinforce the disordered eating.

Be Honest, Caring, and Firm
Ignoring the disordered eating patterns and body image concerns of your family member will not make it go away. Set a private time to talk to your loved one, away from other distractions. Being open and honest about your concerns will let your loved one know you care. However, it is important to be firm in helping your friend recognize they are responsible for their actions. Do not set unfair rules or expectations on your friend, i.e., “Eat or I won’t talk to you again.” Do not make promises that will only help your friend continue the disorder eating, i.e., “I won’t tell anyone.”

Be a Role Model
Demonstrate self-acceptance as well as healthy eating patterns and exercise habits. Compliment your friend on their personality and efforts and do not focus simply on appearance.

Tell Someone
If you are concerned about a friend, reach out to a trusted parent, teacher or coach. If you are a parent of a child who may struggle with disordered eating, it is important to seek professional help. Addressing body image and eating concerns during the initial stages of the disorder provides the best chance for recovery.

Avoid Shame, Control, or Guilt
When someone is struggling with disordered eating, avoid focusing immediately on food. Eating disorders involve complex emotional struggles, and cannot simply be “fixed” by forcing someone to eat. Statements like, “just eat” or “look what you’re doing to this family” only add to the guilt and shame surrounding disordered eating. Express continued support and understanding.


Source:
National Eating Disorder Association,
www.nationaleatingdisorders.org

Sara M. Gruzlewski, Psy.D.
The Anxiety & Stress Center, P.C.

Anxiety and Bullying

What is bullying?
Bullying is a repeated act that can be physically, verbally or socially aggressive and is intended to cause harm.
Types of Bullying:
a. Physical
• Hitting,
• Pushing,
• Kicking,
• Taking others personal belongings.
b. Verbal
• Threats,
• Putdowns
• Name-calling, nick names.
c. Relational Aggression-Behavior that is intended to harm someone by damaging or manipulating his or her relationships with others (Crick, N.R., & Nelson, DA, 2002)
• Indirect, hidden acts of aggression
• Social Isolation, exclusion
• Ignoring
• Spreading Rumors/Gossiping
• Cyber-Bullying-IM, E-mail, Web Pages/Blogs
• 18% of students in grades 6-8 said they had been cyber-bullied at least once in the last couple months (Kowalski et al., 2005).

Even if your child is not the target of bullying, they are still affected by the exposure of seeing others being bullied. Children often know who the bullies and their targets are. This can cause a child to feel worried about what might happen if they socialize or stick up for the target. They may not want to upset the bully in any way that could in turn; cause them to become a new target. This in itself can be anxiety provoking for your child simply by being in the presence of bullying.

Signs your child may be affected by bullying:

• Abrupt changes in mood/behavior
• Changes in school performance

• Changes in friend groups
• Frequent complaints of illness or wanting to leave school/Not attend school
• Lowered self-esteem



What can parents do to help their child if they are a victim of bullying?
Be proactive. Even if you are not sure your child has been a victim of bullying, talk with your child about bullying. Explain what bullying is and ask them what their school is doing to work with the issue. Discuss ways of handling situations where your child may be bullied and how to handle it. For instance, it is not uncommon for children to keep their worries about bullying to themselves, often due to fears of the bullying increasing and not wanting to look bad for “telling”. This shows the importance of finding your child supports they know they can trust. Your child should always tell an adult if he feels unsafe in any way and should have an adult in the school they are able to speak to about their issues with bullying, without having to fear their name would be used. Try to stay in pairs or groups and stick up for one another. Bullies tend to look for easy targets.
Role Playing. Another way to prepare your child is by running different scenarios and discussing the importance of trying to stand up to the person who is bullying you in a responsible manner. It is OK to let someone know they are making us uncomfortable. It is OK to let someone know they are being a bully. If he is being bullied on-line, let him know not to reply or stand up to the person doing the bullying. Instead, show an adult.

If your child is showing signs of distress from dealing with bullying, contact your child’s school to make sure they are aware of the situation and to discuss what actions are taken to deal with situations regarding bullying in the school. Because bullying can lead to issues such as low self-esteem, depression and anxiety, it may also be a good time to consider contacting a child therapist to discuss ways to help your child to cope and build skills to deal with the issues they are experiencing. Help for school refusal and social skills building can be attained through working with a Clinical Therapist.

Deanna Kozlowski, MSW, LCSW