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Easing Stress & Anxiety – Free Online Workshop

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Easing Stress & Anxiety – Free Online Workshop

Workshop by Stewart Snyder, CranioSacral Therapist, Yoga Teacher

Workshop Takeaways:

Have you had this happen:

You say to your friend: “I’m really stressed out”

Your friend says “put a tablespoon of coconut oil on your right eye, then make 6 cups of turmeric tea, and do yoga.”

Your friend is well-meaning for sure, but the reality is there's not a "one trick" to reducing stress and anxiety.

The more we study reports by people not trying to sell something, the more we find stress IS a chemical condition in the body, but it’s the lifestyle that causes it; another counter-chemical in the body - or trick - isn’t going to be entirely effective.

Stress vs Anxiety

Stress is a chemical condition.

Anxiety is a response to the stress - caused mostly by fear of the stressful situation.

A pill - quick fix - is more like avoidance - trying to feel good - than it is helping us. We have this natural flow of avoidance. What we actually need… is practice

Practice A: Being with the anxious situation. Immersion Therapy

Practice B: Being in the non-stressful environment.

*New* causes of Stress

There's no more saber-tooth tiger, so what is causing this discomfort?

  • Trying to fix everything - we have quick-fixes for our basic needs, so we never learn to be OK with discomfort
  • Fear of missing out - we're spending a lot of time seeing images of other people happy and enjoying our life as if they do that all the time. This is causing us to be anxious that we're not doing enough with our life.
  • I'll be happy when... - our basic desire is for happiness and rather than enjoying where we are, we point to some goal that's going to make us happy. But, in this scenario, when we achieve the goal, we don't really enjoy it; we create a new goal, once again postponing our true desire - happiness.
  • Time alone - the data rich experience we have is making us connection poor. We no longer interact with others as much as we used to.

Lifestyle facets that will help reduce stress

Co-regulation: Go into a meditation group, the Zen master doesn’t get all flustered with the group of stressed out people… the group of people gets mellowed out. Hang out with someone who’s happy, blissful, or feels like good juju VS sitting by yourself scrolling through endless “amazing life” photos on Facebook?

Groups & Community: In our past, if we were alone, we were dead. Our bodies respond to being alone with chemicals to keep us alert and cautious of saber-tooth tigers

Deep Breath: Fight or flight ticks off because our body and mind are a bi-drectional system.

Meditation: Practices stilling the mind (what are you thinking about. Sit in blank space)

Yoga: Exercise / endorphins, moving energy, 

Gratitude: Nothing fixes what you’re stressed out about like focusing on what you’re happy about. Spend a few minutes writing down what you’re grateful for when you wake up.

Homework

That word alone causes stress! But, let's create a trigger to help us anyway.

  • The next time you feel stressed or anxious (with a big inbox to sift through or seeing tons of vacation pictures), notice the feeling and stop what you're doing.
  • Take the deep full smooth breath; release the breath easily. (repeat 2 more times if desired)
  • Write down something you're grateful for.
  • BONUS: Rather than hopping right back into the stress-inducing experience, plan some time with a friend, find a group that meeting, or reach out to someone that just feels good to be around.

 

SHARE YOUR THOUGHTS:

Please share your thoughts and learnings with us via email or through our holistic Wellness Facebook group.

  • SHARE THIS WORKSHOP: Please feel free to share this workshop with anyone who you think may benefit

Please subscribe to our YouTube Channel.

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Beating Depression – Free Online Workshop

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Beating Depression – Free Online Workshop

Workshop by Stewart Snyder, CranioSacral Therapist, Yoga Teacher

Workshop Takeaways:

Does the modern approach to depression work?

Depression has become so common and treatment-in-a-pill so prevalent that we have started to simply accept the feelings as “just how things are.”

We doubt ourselves. We give up hope. But, we don’t have to! New research is leading toward depression being tied to low fulfillment in four areas of our life… and away from the idea that depression is simply a spontaneous drop in brain chemicals.

The idea that depression is caused by a spontaneous chemical deficiency comes from a series of bad scientific assumptions.

Actual studies¹ results do not show that pills work.

  • 25% of the people in the trial had a natural recovery from depression.
  • 50% of the people in the trial recovered by changing the story of their pain / depression
  • 25% had a recovery that could be associated with the pills
  • Pills effectiveness is 1/3 that off getting more sleep
  • 65% - 80% of medicated people continue to be depressed

Medically, you can be diagnosed with clinical depression the day after a life-altering event. From a doctor's treatment perspective, "by the book," there is no room for grieving.

Depression can be tied to 4 things we need fulfilled in our life to feel "good."

  • Feel we belong
    • Loneliness causes most of depression.
    • Evolving as a tribal culture, if we were alone, we would very often die quickly. Our bodies respond to loneliness negatively in order to keep us alive.
       
  • Feel we are valued
    • Often this is tied to productivity in work.
    • Can also be connected to relationships
       
  • Know we are good at something
    • e tend to downplay what we're good at and emphasize what we want to be doing.
       
  • Have a sense of security
    • We tend to tie our security to money

Beating Depression

Ask yourself 4 questions and take the time to write out the answers. This will force you to create an actual focused response.

  1. How + where do you belong? - ignore the voice that says "I don't" and stop to figure out how or where you do.
  2. What do you do to add value and to who? - Family / Friends / Volunteer
  3. What are you good at? ... and how/when can you do it for someone soon?
  4. What is the very worse case scenario for you? - The key to this question is to follow it up with writing down the actual chances this worse case would happen?
    BONUS: Eat well, get enough sleep, move your body everyday

Holistic Treatments for Depression

  • Acupuncture: Releases feel-good chemicals into the body.
  • Craniosacral Therapy: Resets your central nervous system to turn off the "I might die" response in the brain/body
  • Yoga: Moves the majority of the body to rid you of old stale energy/patterns and add new healthy energy

¹Much of the figures and some ideas of this talk came from the book: Lost Connections

SHARE YOUR THOUGHTS:

Please share your thoughts and learnings with us via email or through our holistic Wellness Facebook group.

  • SHARE THIS WORKSHOP: Please feel free to share this workshop with anyone who you think may benefit

Please subscribe to our YouTube Channel.

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Holistic Self Care for Neck Pain – Free Online Workshop

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Holistic Self Care for Neck Pain – Free Online Workshop

Workshop by Gabrielle Geib, Licensed Acupuncturist
Contributors: Lance Isakov, Alisa Oswalt, Karilen Mays

 
 

Workshop Takeaways:

What is Neck Pain?

Pain on the back, sides, even front of the neck. Pain in these areas can extend down into the tops of the shoulders or back, can radiate up into the back of the head around the ear, jaw, or even to the temple and eye. Due to where the various neck muscles attach and where their pain radiates, all of theses areas can be involved in “neck pain”.

What Causes Neck Pain?

  • Muscular pain (most common). Muscles overused -> get stuck tight -> tug on the things they’re attached to -> feelings of tension and pain, may have the feeling that the area is tight but you don’t know how to relax it.

  • Stress

  • Migraines - many people who suffer from migraines have tight neck muscles and describe the feeling of the migraine attack as beginning on the shoulders, neck or where the neck and head meet, then spreading to other parts of the head. Although migraines are a more complex issue, addressing the neck may help to minimize some migraines.

  • Nerve pain - nerve impingement or damage affecting the neck area.

  • Bone involvement - neck bones out of alignment, causing pain in the muscles and/or nerves around them.

  • Inflammation (arthritis in the joints of neck) - irritating the surrounding bones, nerves, muscles.

Self Care Practices for neck pain

GOOD POSTURE - Our skeletons are designed to support most of the weight of our body. Having good posture and alignment goes a long way towards relieving neck pain. Balancing your body on your skeletal system properly helps to reduce the strain on your muscles, which typically have to compensate when you’re in an unnatural position.

STRETCHING -  Most of us don’t stretch or move nearly as much as our bodies need to. You can even do some of these simple exercises while standing in line, at your desk at work, or while watching TV. Stretching helps to strengthen your muscles, which helps keep your bones in place, making alignment a little easier.

  • LEANING STRETCHES: Gently lean your head to one side as far as it will go, and then stretch the other side. Do a similar motion leaning forward, and then backwards. You can interlace your fingers on the back of your head to help add a little gentle pressure when leaning forward. To give yourself a bit more of a workout and help build up your neck muscles, lay flat on your back on your bed with your head hanging over a side and do the same exercises.
     
  • BOBBLE STRETCHES: Stand and let your body hang loose, then gently bounce with your knees while gently leaning your head to one side as far as it will go, and then stretching the other side while “bobbling” your head. The natural pull of gravity will help to stretch your muscles more than just doing it yourself.
     
    • TIGHTEN AND RELEASE: Tighten your shoulders as much as you can while raising them up towards your ears. Hold that position for a short while, then in a quick motion, bring your shoulders down and breathe out. Hands can just hang loose.
       
  • ARM CIRCLES: Your arms can be straight out, or just hanging loosely at your side. Use forward and backwards motions.

ACUPRESSURE POINTS

HEAT vs. Cold:

  • Heat applied to a tight area can help increase the circulation, dilate the blood vessels, and help to loosen up the muscles and relax tight areas.
  • Cold generally constricts tight areas and doesn’t help, unless the pain is severe and it’s used temporarily to help numb the pain.

GUA SHA: Gua Sha is a traditional Chinese medical treatment in which the skin is scraped with the edge of tool with a blunted, round edge, like a ceramic soup spoon. It is thought to stimulate new oxygenated blood flow to the areas, thus promotes metabolic cell repair, regeneration, healing and recovery. It does not cause bruising. It is the release of blood cells from the tissue bed, and does not damage capillaries. Even light scraping can cause reddish marks

PROFESSIONAL HELP: When the above methods aren’t enough, seek the help of professional services, like massage/Shiatsu therapy, chiropractic care, cranial-sacral release, or acupuncture.

Share:

  • SHARE YOUR THOUGHTS: Please share your thoughts and learnings with us via email or through our holistic Wellness Facebook group.
     
  • SHARE THIS WORKSHOP: Please feel free to share this workshop with anyone who you think may benefit

Please subscribe to our YouTube Channel.

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{video} How can we tap more deeply into our passion, invigorate our purpose, and strengthen in our will?

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{video} How can we tap more deeply into our passion, invigorate our purpose, and strengthen in our will?

Takeaways:

  • Sometimes it is hard to feel our passion for what we do in life or it is hard to muster the will to make the important changes that will bring us and others profound joy.
  • Use the '7 Whys' exercise to uncover your underlying purpose and passion
  • To Do: 
    • Pick an area of your life that you want to create, enhance, or evolve.
      • example: "I want to live each day to its fullest!"
    • Ask yourself "Why do I want to live each day to its fullest? and answer honestly.
    • after each questions continue to ask "Why?" until you have completed 7 cycles. 
  • At some point you will begin to uncover the underlying passions, you may feel this emotionally and/or you may feel a renewed sense of energy .

Challenge:

  • Take a few moments to practice the "7 Whys" exercise. Notice the results.
  • Please share your thoughts and learnings with me via email or through our holistic Wellness facebook group.

Share & Subscribe:

  • Please feel free to share this page with anyone who you think may benefit
  • Please subscribe to our YouTube Channel

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{video} How can we change negative thoughts into positive ones?

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{video} How can we change negative thoughts into positive ones?

Takeaways:

  • Our mindset, the way we see the world, is formulated by thoughts
  • Thoughts are formulated by the subconscious and conscious questions we ask ourselves.
  • Our mind will answer any question we pose to it, whether it has to make up the answer or not.
  • If you ask negatively framed questions with negative assumptions, such as "Why does this bad thing always happen to me?", you will answer it with negative answers
  • If you ask yourself positively framed questions with positive assumptions, such as "How did I get so lucky to be here right now?" you will answer it with positive, helpful, answers

Challenge:

  • Today practice posing positively framed questions. Notice the results.

Share & Subscribe:

  • Please feel free to share this page with anyone who you think may benefit
  • Please subscribe to our YouTube Channel

Please share your thoughts and learnings with me via email

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{video} For Coping with Difficult Times: a practice of Metta (Loving Kindness) Meditation

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{video} For Coping with Difficult Times: a practice of Metta (Loving Kindness) Meditation

Hi everyone,

No matter who we are, at some point or other we all go through difficult times. 

Metta (loving-kindness) Meditation is a practice that I have found to be simple and an extremely powerful tool to help though these difficult times.

This practice develops grace, ease, perspective, and wisdom when upset has just completely taken over. 

I invite you to meditate with me! Please join me in the video below.

You may also download the just the audio if you would prefer. 

Lots of love,
Lance

 

Metta Meditation. A practice of loving-kindness 

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