Moving to the Serenity Center!

When I started my private counseling practice, it was my goal and my dream to work in a holistic setting. Since I strongly believe (and have seen evidence to back it up)that the body holds its own memory, and thus counseling is far more effective if we integrate treatment for both mind and body simultaneously, I didn't have much desire to be in a more "traditional" practice where everyone else did more standard talk therapy, and didn't look at the big picture - nutrition, exercise, physical pain, etc., and how they are all connected to the mind. The great thing is that this gives us many more options for effective treatment! So I am excited to announce that as of May 1 I will be working out of The Serenity Center, a holistic practice on the border of the cities of Oviedo and Winter Springs, which will offer massage therapy, Reiki, skin care therapy, acupuncture, hypnotherapy, and of course, yoga therapy. I am planning to begin a small group on Gentle Yoga and Mindfulness for Stress and Anxiety Relief once I get into the new space. In the meantime, take some good, cleansing deep breaths, and look for more postings!

Yoga and PostPartum Depression

Are you a new mother? Are you struggling with what people often dismiss as the "baby blues", but it feels worse than that? It's quite normal to feel somewhat depressed or anxious after the birth of a new baby, especially your first. You are physically exhausted from childbirth, and from the lack of sleep that goes along with having an infant. Your hormones are all over the place, you may feel overwhelmed, stressed out or anxious about taking care of a newborn, and you may worry about the possibility of failing. Maybe you feel isolated, because you can't take the new baby out in public too much. These reasons alone could make anyone depressed. But did you know that there's a possible chemical reason for the way you feel?

Research has shown that the level of cortisol, our major "stress hormone", are generally elevated during pregnancy, to help us cope with the stress of pregnancy and childbirth. That level plummets after the baby is born. Some women have shown to have extremely elevated levels of cortisol late in pregnancy, which leads to a much more drastic drop after the baby is born, and this drop in cortisol is definitely linked to depression.

The amazing this is that yoga, and especially the deep breathing associated with yoga practice, can actually correct those hormonal imbalances, thereby improving your mood. The combination of gentle, thoughtful exercise (which helps strengthen the parts of your body which need it most after childbirth), relaxation and deep breathing exercises make yoga the perfect activity for the new mom. If you can get to a yoga class without the baby, that is ideal, for then you can really focus on yourself. But there are many "mom and baby" classes out there which allow you to bring your baby and bond with him/her through yoga. To take it a step further, you may want to explore yoga therapy, which gives you a chance, on a 1-on-1 basis, to use gentle yoga and dialogue to help you connect with your feelings and release them, healing body and mind at the same time.

Anxiety and Breathing

Breathing seems like the simplest thing in the world. We do it naturally, involuntarily. If we didn't, we wouldn't be alive. But what is the connection between how we breathe and how we feel?

Take a minute to pay attention to your breath. Put one hand on your stomach, and the other on your shoulders. Which hand rises when you inhale? If your belly rises, and then contracts when you exhale, then you are probably using diaphragmmatic, or deep belly, breathing. This is the healthiest, most efficient way of breathing - filling the lungs, engaging the core muscles, and oxygenating the blood. If your shoulders rise, then you are probably engaging in shallow, chest breathing. This type of breathing is much less efficient for your body. It can lead to decreased lung capacity and even high blood pressure.

When we're frightened, we typically engage in chest breathing - it's a natural, primal reaction. But the fear usually passes quickly and we return to our normal, healthier breathing pattern. But, when you are stressed out or anxious, shallow chest breathing persists, exacerbating the anxiety (because with this type of breathing, you usually feel like you can't get enough air) and creating a vicious cycle.

So try this: take a few minutes to lie on your back, with one hand on your stomach and the other on your shoulder. Breathe in deeply through your nose for a slow count of 3, feeling your belly puff out, and keeping your shoulders down. Then exhale for an equally slow count of 3, allowing the mouth to fall open, feeling the belly contract in toward the spine. Try this breath for 10, slow deep breaths. Try to focus your mind on nothing but your breath.

How do you feel? It's amazing how much better we can feel after just a few deep, correct breaths.....and how easy it is to neglect this vital link to our health, wellness, and happiness.

Ahimsa - non-violence

As I go through a 200-hour yoga teacher certification training, I've been thinking a lot about the yogic principle of AHIMSA, or non-violence (also non-harming), and how it relates to counseling. Of course, the literal translation of this is to not kill, or harm others. But truly practicing ahimsa has many more meanings. It means not stooping to the level of someone else who harms you, even in a small way (for example, not tailgating the car that just cut you off). That doesn't mean being passive or wimpy, but knowing which battles are worth fighting, and which are likely to make you agitated, anxious, and aggravated with yourself later ("why did I feel the need to do ____?"). Ahimsa also means being non-violent with yourself, not beating yourself up about everything little thing. The yogis talk about "making space" for all of life's ups and downs. So, for example, instead of constantly berating yourself for having gained a few pounds and for not working out, what would it feel like instead to say to yourself, "Okay, I'm not so thrilled with these extra pounds, but I'm happy with who I am anyway. Wherever I'm at is okay, and when I'm ready, I'll start exercising." How much better would we feel about ourselves, our relationships, and the world in general if we all practiced a little more ahimsa?