Walking Out of Fear

This month I want to talk about something that is destroying us and our world. That is FEAR. So let’s try to understand it and walk outside of it.

There are two kinds of fear in our lives: the natural kind that protects us from physical danger, and the unnatural kind that exists only in our mind. It is the one in our mind that stops us from truly living our lives in complete authenticity.

Fear is like a virus that causes havoc. It creates suspicion, mistrust, anger, hostility, aggression, anxiety, worry, hopelessness, and a host of other negative emotions. In fact, most of humanity's problems stem from fear. It is important to remember that fear is just an energy that can be redirected into a direction of your choosing.

Our biggest challenge is not the fear, but being opened to new information about fear. Did you know that 99% of fear is not about the now, and it is normally not about the reason you think it is. In fact, most fears are not real. Fear is justified less than 1% of the time you experience it.

What Are Fears?

* Irrational beliefs about how a person, place, thing
* Fear is an emotion that places blame and often has us neglect responsibility.
* Can be a product of religion
* Negative self-scripts you have either given yourself or someone gave you
* A weak self-image and self-concept
* Emotional blocks, unconscious messages that result in your being resistant,  hesitant, or unwilling to participate in the now.
* Beliefs that are not conducive to who you are today.
* "Comfortable" ways of acting and responding because the fear has become a habit the have become second nature; therefore, fear feels natural.

Keep in mind fear sells, and the media and people selling products use fear as their number one motivator. Basically, fear is a motivator and sales strategy.
Excuses behind which people hide to avoid change or growth.

Where Does Fear Come From?

History teaches us fear
Religion threatens us with fear
Fears are passed on from generation to generation.
Fear can be based from past experience.
Politic can teach us fear
Media produces fear

What Happens When We Have Fear?
Fear can create a chemical release to cause our body to undergo a series of very dramatic changes. Our respiratory rate increases, our muscles tighten, awareness intensifies and our perception of pain diminishes. We tend to perceive everything in our environment as a possible threat to our survival, even the people who are helping us. We tend to see everyone and everything as a possible enemy. We may overreact to the slightest comment, our fear is exaggerated. Our thinking is distorted. Fear becomes the lens through which we see the world; we see everything through the filter of possible danger. 

Mind Spam and How It Works

Why do we spin out so many thoughts all the time? We sit and try to quiet the mind, but it just rumbles on and on, churning out masses of thought, small, and large, and pink, and yellow, and bland, and slimy. It is like we have mind spam, unwanted junk. Do you realize that you create your own fear? You do this by thinking about negative outcomes to whatever it is that you want to do. If you can cause this feeling in yourself, it makes sense that you can also change it. Keep in mind that thought in and of itself has very little substance. That’s right you heard me! The truth is that our mind is always thinking and if every thought manifested itself, we'd all have nervous breakdowns!

Thoughts are fleeting creations—they arise, take form, and dissipate.
Thoughts are energized by reacting to them with emotion, generating more thought and more emotion. Did you know that if we hold a thought and the associated emotional energy for 68 seconds or more, we begin manifesting that thought? We feel it. We start reacting and most of the time our reaction is fear based. If you let fear get the better of you, you’ll end up being locked within a prison of self-doubt and this will have a negative impact upon your ability to grow in life and to try out new experiences. The important thing to remember is that although some events in life are naturally met by a feeling of fear.

Fear and love can have a profound effect on our health. Oxytocin (also known as the hug hormone) helps induce emotional bonding, labor, and lactation. It can also counter the affects of cortisol. Negative effects of continued stress on the body and mind are related to elevated levels of cortisol. These include: chronic anxiety and depression, emotional over-reaction, negativity, weight gain, heart disease, high-blood pressure, and weakened immunity. Basically, when we come from a place of love rather than fear, our overall health improves and research and science can now prove it!

Fear—Cortisol
Aggression, arousal, anxiety, feeling stressed-out, activates addictions, depression, breaks down muscles, bones, and joints, depresses immune system, increases pain
clogs arteries, promotes heart disease, and high-blood pressure, obesity, diabetes, osteoporosis, decreases work production and motivation.

Love—Oxytocin
Anti-stress hormone, feeling calm and connected, increased curiosity
Lessens cravings and addictions, oxytocin appears to be a major reason as to why SSRIs ease depression, positive feelings, facilitates learning, promotes healthy social behavior, repairs, heals, and restores, faster wound healing, diminishes sense of pain,
lowers blood pressure, protects against heart disease, increases work productivity and motivation.

How we create Fear

We weave these stories we tell ourselves. Let’s say we have a story about how we will never move ahead in the world. So how do we get the story to jell?

a) We make a up storyline.
b) We gather a cast of characters.
c) We assign the cast their roles.
d) We create situations that hold us back.
e) We put our cast to work.
f) We put the voices of fear and doubt into action.
g) We turn our story into reality.
h) We tell the story.

Most stories we tell, have strong negative emotions with threads of fear woven into them. This presence stunts our growth, and helps us to remain in fear and the associated emotions and feelings.

So how do we disassemble it and change the fear vibration?

* Say “no” to old habits of fearful thinking and automatic responses.
* Say “no” to drama and media that ignites old fears.
* Insist on changing your self-talk into what you want.
* You have thousands of thoughts a day, but keep in mind your mind can only think   one thought at a time. So make it one you want to experience.
* Discover where your fear comes from. Understand their roots.
* Get rid of irrational beliefs.
* Take that negative thought and turn it into a positive.
* Identify the fear analyze it. Is it real or did you make it up?
* Relax, physically, reduce anxiety and tension, around the fear.
* Establish a sense of confidence in your ability to overcome and deal with the fear.
* Let go of insecurity and develop trust.
* Permit yourself to be vulnerable to change and growth.
* Be here in the now.
* Stop obsessive thoughts about the feared objects or events.
* Put it into a realistic perspective.
* Accept that fear is a human quality.
* Allow for discomfort and pain.
* Know it will pass.
* Try not to feed it energy.
* Locate the truth and only the truth.
* Maintain the motivation to change and grow.
* Take risks!
* Imagine what is the worst that can happen.
* Remind yourself of the four noble truths.
* Build courage.
* All thought is prayer and words are actions…You spot it you got it.

We are not born with courage but it takes courage to live life to its fullest.

Perhaps the strongest weapon against fear is courage. Courage is taking a hold of and admitting your most important fears. When you build courage, you put fear behind you. Courage is the process of admitting that you have fears, yet you are willing to find a way to defeat those fears and not allow these fears to take control of you.

 

This is Tyler Woods with this months newsletter.       Remember, walk in peace and not in fear.

Psychoneuroimmunology and You

This month I wanted to do the newsletter on Psychoneuroimmunology which is a relatively new science which is all about how our minds influence our immune system. Basically what we think has a profound effect on us. I believe we ignore this valuable piece of information. I tell my clients that all thought is prayer because we become what we think. This is a series of articles I have written on Psychoneuroimmunology (PNI) and it is my hope that each reader gets something valuable from it.

Psychoneuroimmunology Health and Emotions
It just worried me sick. It ate through me like a cancer. It cut me like a knife. It’s killing me. These are expressions we use that hint at the mind/body connection. Have you ever wondered if there really is any basis for these sayings? Can our thoughts and feelings actually influence our health? Can the death of a spouse, unemployment or other environmental situations cause problems for your immune system?

Psychoneuroimmunology (PNI) is telling us yes, our emotions can effect our immune system causing illness. PNI by definition is a multidisciplinary field, involving psychologists, neuroscientists and immunologists. This field looks at the scientific data on the interaction of the nervous and immune systems as well as the impact of behavior and psychological functioning. In short, PNI is based on we are what we think.

Human beings are the only creatures on earth that can change their biology by what they think or feel. According to research, exposure to stressful life experiences has been associated with changes in the immune system. Viral and bacterial infections, auto-immune diseases, cancer, heart disease, and HIV-related illness have all been linked to immune system changes associated with stressful events and psychological responses.

Experts have noticed that illness has many positive rewards. Ever notice when someone becomes sick they receive cards, flowers and gifts. Often people who are ill will gain praises from family and loved ones. In fact, sickness gives us permission to do things that we would not do otherwise. It makes it easier to say no to unwelcome people, burdens, and job demands in our lives. Being sick, or not feeling good allows us to take time to rest, stay in bed, meditate, reflect, and gives us permission to relax. It also gives us permission to be loved because we attain a great amount of emotional support.

For example, immunological changes have been observed in response to major life change events such as a marital separation, the death of a loved one, caring for a sick spouse, people who suffer from chronic stress, and being unemployed. In a series of studies done over the past ten years, the relationship between psychological stress and illness has been linked together. People with chronic stress are prone to acute infectious respiratory illness, heart and liver disease, chronic headaches, Irritable Bowel syndrome, back- aches, and joint problems. In fact, in a recent study done at UCLA, studies showed that 90% of illness had an emotional root.

In addition, according to new evidence, healthy self-esteem is one of the best preventative measures we can utilize for both psychical and mental health. In fact, strong self-esteem can help boost the immune system and protect against heart disease, and aid in healing.

A growing body of evidence is showing that some people with low self-esteem suffer from chronic pain, headaches, respiratory infections, and digestive problems such ulcers, and Irritable Bowel Syndrome, heart disease, cancer, and chronic fatigue.

Researchers in psychology and psychoneuroimmunology stress that Self-efficacy is one of the major components to self-esteem. Self-efficacy is your perception of your own abilities. It is your belief in yourself and how you rate yourself. A study at UCLA showed that self-efficacy actually causes a chemical change in the brain that releases a chemical called catecholamine, which triggers a set of physiological reactions.

Suppressed or unsuppressed anger can also cause a wide spread effect on the body. To fully understand the process of anger, it is important to sense what happens to the body when one becomes angry. In a moment of anger, people may experience muscle tension, grinding of teeth and teeth clenching, ringing in the ears, flushing, higher blood pressure, chest pains, excessive sweating, chills, severe headaches or migraines.

With chronic anger people can experience peptic ulcers, constipation, diarrhea, intestinal cramping, hiccups, chronic indigestion, heart attacks, strokes, kidney problems, obesity, and frequent colds. Medical experts have found that the heart muscle is effected by anger and can actually reduce the hearts ability to pump properly.

The results of prolonged anger can actually cause harm to the body’s largest organ, the skin. Many people who hold their anger in often have skin diseases such as rashes, hives, warts, eczema, and acne. Researchers have studied anger and skin disorders and discovered that when the person resolved their deep buried anger, skin disorders dramatically improved.

One of the major effects anger has on the body is the release of chemicals and hormones, primarily the adrenaline and non-adrenaline. The adrenaline act on all organs that reach the sympathetic nervous system stimulating the heart, dilating the coronary vessels, constricting blood vessels in the intestines, and shutting off digestion.

There are many ways people can control their anger, relive stress, and gain self-esteem.

*Meditation. You hear it all the time, take a deep breath and count to ten. Meditation can allow you to take some time breathe, relax, and to reflect on the situation and take a critical look at what is happening with you. It can also slow down the metabolism of the body allowing it to heal.

*Practice forgiveness. Anger often times results in resentments. Resentments can be resolved through forgiveness. You do not necessarily have to forgive the person you are angry at face to face, you can forgive in any way that works for you.

* Creativity. Be creative in releasing your emotions. Screaming in a pillow, dancing, aerobics, pillow pounding, stretching exercises, tearing up old news papers, throwing rocks in a safe place, squeezing a ball of clay, kicking a ball or pillow, some sort of sport activity such as basket ball, racket ball, soccer or throwing a baseball.

* Avoid holding onto your feelings. Learn to express yourself. Talk to a friend, family member or counselor. Learn to talk and your health will benefit.

* Encourage others. By encouraging others you begin to believe in yourself as well as others.

* Begin to recognize positive traits in yourself as well as others.

* Do not set yourself up for failure. If you are setting goals, be realistic about your goals and allow yourself room to succeed. Do not set yourself up for failure.
Recognize your achievements! Achievements do not come in sizes. There are no small achievements, all achievements are BIG.

Most research thus far is showing that the immune system and the mind are
indeed connected. People really can be worried sick, or can psychologically be “eaten up” like a cancer. The medical field and psychology field can join together integrating both practices to ensure the best possible care.

By attempting to stay healthy, learning to give yourself permission to take time out for yourself, and building up your immune system, people have a head start in preventing illness and disease and can work towards stronger mental health.


Self Esteem and boosting the Immune System

According to new evidence, healthy self-esteem is one of the best preventative measures we can utilize for both psychical and mental health. In fact, strong self-esteem can help boost the immune system and protect against heart disease, and aid in healing.

There are five major components that determine our self-esteem.
1. Appearance and how we dress and present ourselves.
2. Psychical abilities and determining what we can and can’t do
3. How confident we feel in a social setting
4. Our perceived intelligence
5. Self regard and how we feel about ourselves.

A growing body of evidence is showing that some people with low self-esteem suffer from chronic pain, headaches, respiratory infections, and digestive problems such ulcers, and Irritable Bowel Syndrome. Low self-esteem is a common denominator in stress prone people.

Researchers in psychology and psychoneuroimmunology stress that
Self-efficacy is one of the major components to self-esteem. Self-efficacy is your perception of your own abilities. It is your belief in yourself and how you rate yourself. A study at UCLA showed that self-efficacy actually causes a chemical change in the brain that releases a chemical called catecholamine, which triggers a set of physiological reactions.

What can you do to improve your self-esteem and boost your immune system? There are many ways people can boost their self-esteem. Here are just a few.

· Have faith in yourself. Otherwise, begin to feel confident about who you are and what you do.
· Encourage others. By encouraging others you begin to believe in yourself as well as others.
· Dress up! Go out on the town, let people see you. Dress up and feel good about your psychical appearance.
· Take a class or take up a hobby. Keeping ourselves occupied on an intelligent level helps boost self-esteem.
· Begin to recognize positive traits in yourself as well as others.
· Do not set yourself up for failure. If you are setting goals, be realistic about your goals and allow yourself room to succeed. Do not set yourself up for failure.
· Recognize your achievements! Achievements do not come in sizes. There are no small achievements, all achievements are BIG.

Remember that believing in yourself is the strongest weapon you have in promoting good health and living a long happy live. If you have problems with self-esteem, seek the help of a support group or therapist and learn important ways to help you feel good about yourself. Having good
self-esteem can be the best medicine.

Anxiety Psychoneuroimmunology

What is it that has 35 million Americans ingesting over 5 billion doses of tranquilizers each year? What could possibly be the underlining factor in syndromes like chronic fatigue, fibromyalgia, and irritable bowels? Anxiety!

Anxiety is a far more common problem than researchers once thought. It can effect people from their teens through middle age and even later in life but the onset normally occurs in the late twenties and early thirties.

Besides anxiety creating physical syndromes such as chronic fatigue and fibromyalgia, it can also create symptoms that include headaches, trembling, night sweats, nervous tension, heartburn, heart disease, and immune difficulties such as chronic infections and respiratory problems.

Common mental problems that are produced by anxiety include panic attacks, agoraphobia, social phobia, insomnia, preoccupation with physical illness, and obsessive compulsive disorder. Those who suffer from post traumatic stress disorder (PTSD) are also prone to panic attacks.

There is good news for the millions of Americans that suffer from anxiety and its effects. Good diet, herbs, vitamins, and relaxation techniques are proving to be extremely helpful.

Diet
Doctors are suggesting the people with anxiety problems and secondary symptoms eat more meals daily in smaller portions. In addition these dietary guidelines are suggested.
Eat more apricots, garlic, salmon, asparagus, bananas, avocados, green leafy vegetables, whole grains, yogurt, and to concentrate on high complex carbohydrates.

Foods that should be avoided are caffeine, refined sugars, carbonated drinks, and a reduction of animal products.

Herbs
Saint John’s Wort can help if taken in the proper dosages. In addition, kava kava has shown positive results. Other herbs that can be taken include valerian root, 5-HTP, passion flower, ginko biloba, and hops.

Vitamins
Calcium and magnesium is one of the best things you can take for reducing stress and anxiety. The B vitamins are also helpful with a focus on B-12 and a B complex. Zinc also has been suggested by holistic practitioners.

Things you can do.

· Exercise and body movement. Everyone balks at exercise however those with high levels of anxiety, who exercise, have reported a great reduction of symptoms. Those with chronic fatigue and fibromyalgia have reported a notable improvement when they maintained light exercises such as walking, swimming, and bicycling.

· Seeking professional help from a loving caring therapist can help many people work through their anxiety and learn to control triggers that cause an anxiety attack.

· Take charge of your life! Having high anxiety, chronic fatigue and fibromyalgia does not mean you surrender to the syndrome (these are all syndromes and not diseases}. Assert yourself with the anxieties and discomforts and take charge of your life!

· Other helpful resources for anxiety can be, bio-feedback, yoga, mediation, energy work, and massage therapy.

· Most importantly, take the time each day to relax, and nurture your body and its needs.

Often times people require medications for their anxiety and secondary disorders that go with it. Please be sure to consult at least two medical doctors before taking prescribed medications as over half of these medications are over prescribed and can cause dramatic side effects.

As always, consult your doctor or holistic practitioner before taking making any major changes in your lifestyle such as herbs, vitamins, exercise, and diet change.

Social Support and Your Health

Can social support and friendships actually help improve the immune system? Researchers are asserting that yes it can. Social interactions can reduce stress, build self-esteem, and act as a buffer from our environment, thus enhancing the immune system and protecting a person from illness and disease.

The consequence of emotional abandonment can lead to a variety of
psychological problems such as, depression, suicidal ideologies, somatic disorders, addictions, and low self-esteem. Physical problems such as high blood pressure, heart disease, immune infections, digestive disorders, and some researchers claim social isolation can increase the risk of cancer. In fact, researchers have discovered people with chronic illness normally have a small support system and weak social ties.

Social support is important to good health because it effects the number of T- lymphocyte cells. Researchers studied a group of people with a high social support system and compared them to those with very low or no social support. They found that T- lymphocyte cells were much higher in people who had adequate social ties and their overall health was satisfactory. Those who had low social support and no family or friends were stricken with far more illness and their overall health was poor.

There are numerous ways to increase social support and friendships.

*Look for social groups that share the same interests you do.
*Engage in some sort of support group. There are support groups for EVERYTHING these days.
*Volunteer for something. Find a cause that interests you and donate some time.
*Sign up for a class that interests you and attend. There are classes for art, music, sewing, mechanics, computers, and anything else of interest.
*Join a gym and gain social support while exercising.
*Get involved with a community project.

Having good relationships with people can increase health, and decrease stress. By surrounding ourselves with tender loving care, and having people we can confide in, we increase our chances of living a happier healthier life.

Until next month, be healthy and whole!

Holistic Modalities to Treating Addictions

An addiction is a strong recurring compulsion to engage in some specific activity, despite harmful consequences to that individual, possibly affecting his health, mental state, lively hood, well being, or social life. Addictions come in two forms physical and psychological (with some overlapping taking place.) physical addictions includes all the drugs, opiates, prescription drugs, cocaine, alcohol, nicotine, caffeine, etc, things your body gets used to and you need to "feel normal". Psychological addictions are things you "think" you need and can include most anything with some common addictions being overeating, under-eating, video games, gambling, porn, etc. The list goes on and on! Whether you addiction is physical or psychological, keep in mind an addiction is an addiction- a behavior you want to change.

Holistic addiction treatment offers comprehensive, spiritual and progressive techniques that treat not just the addition but the full person behind the addiction. From meditation and massage to vitamin therapy and more, holistic techniques can offer lasting peace for those who engage it. Through various types of addiction therapy, there is one central component: Finding holistic and natural modalities to recovering from addictions can help people remain sober for the long term.

June’s newsletter will focus on just a few holistic techniques that can help people as they make a choice to recovery from addictions with a holistic emphasis. If you are seeking recovery from addictions and live in Arizona and want a more holistic approach please visit these sites.

http://asoberwayhome.org/
http://www.addictiontreatmentrehab.com/
http://www.drugrehabcenter.com/
http://www.theriversource.org/
http://www.sedonanaturalhealing.net/addiction-retreats.php

Acudetox
Acudetox, or the NADA Protocol, developed in 1974 by Dr. Michael Smith of New York, is now used in hundreds of rehab centers throughout the United States. Clients in early recovery often still have the desire to use the drug of their choice and have much angst over it. Both of these phenomena may prevent the individual from hearing what is being said to him or her in therapy sessions or 12-step meetings. The Acudetox protocol assists the person in gaining serenity and acceptance in the recovery process.
The treatment will detox the body by reducing the cravings and controlling the withdrawal symptoms (pains, stress, insomnia, night sweats, lack of energy). It will calm the Central Nervous System and re-balances the body's energy. The treatment can help the body to restore itself with its natural healing qualities, leaving the person in recovery from drug abuse feeling calm and relaxed.
More importantly, Acudetox is clinically proven to have played a major role within drug misuse treatments, with clinical evidence showing that patients responded well to treatment, with the alleviation of cravings, anxiety, depression, and withdrawal symptoms.
The Acupunture detox locations are Shen Men (Spirit/Heavenly Gate), Sympathetic (Autonomic Nervous System), Kidneys, Liver and the Lungs. The Shen Men and Sympathetic points are very powerful: the two points share analgesic properties, relaxing the body physically and psychologically, relieving pain, lowering the blood pressure and allowing one to focus on inner peace as the natural endorphins release into the blood stream (natural endorphins are 100 times more powerful than morphine).
The reasons above are why Auricular Acupuncture for detoxification is so effective and accepted within drug rehab, drug community projects and prisons globally. The Sympathetic point balances disturbances of the Autonomic Nervous System, a strong pain killing point. It is a pain control principle point for thoracic and abdominal operations. The Sympathetic point will assist the other three vital organs (the kidneys, liver and the lungs) to function more effectively, allowing the body to expel the narcotic substances.

Aromatherapy
Smell is one of our five basic senses and is strongly associated with mood. Often a brief whiff of a particular fragrance can carry us away to other times and other places. Science has proven that aroma has a direct impact on the emotions. Certain aromas can stimulate the hypothalamus, which is the part of the brain that controls the endocrine system as well as other body functions. The hypothalamus can then activate the pituitary gland, which produces hormones that can affect both the physical and emotional body. In addition to their many other functions, hormones influence emotions and behavior. The use of essential oils and aromatherapy is a wonderful and effective means for emotional healing and rebalancing the moods and energy of throughout the day.

Ceremony and Ritual
Sacred ceremony and rituals have been used for centuries and can help people in recovery achieve and maintain sobriety. Ceremony and rituals are used to celebrate successes, to calm and relax, and to help produce feelings of euphoria. Not only can ceremonies be meaningful, they can also be purposeful for the group as a whole, for it is through such celebrations that clients are given the opportunity to actively participate in the affirmation of their values, attitudes, beliefs, and behaviors. Many holistic practitioners believe that through celebration, clients can bring to light their rites of passage towards their recovery from addiction and fundamentally change patterns thus allowing them to experience themselves and others in a sober and healthy way.

Drumming and Drumming Circles
I used to work at a rehab center that did a few alternative methods to recovery. One of the methods that I noticed really had a powerful effect on people drumming and drumming circles for substance abuse. The clients who participated indicated that drumming enhances recovery through inducing relaxation and enhancing theta-wave production and brain-wave synchronization. Drumming produces pleasurable experiences, enhanced awareness of preconscious dynamics, release of emotional trauma, and reintegration of self. Drumming alleviates self-centeredness, isolation, and alienation, creating a sense of connectedness with self and others. Drumming provides a secular approach to accessing a higher power and applying spiritual perspectives.

Guided Imagery and Creative Visualization
Many people who are addicted to alcohol or other drugs started using these substances as a way to relax, ease tension, or improve self-esteem and confidence. They use these substances to escape from the people, places, and things in their lives. Guided imagery and creative visualization can help the person in recovery facilitate reaching these ideals without the assistance of harmful toxins. Breathing exercises and other relaxation techniques can be used to clear the mind and relax the body.

Homeopathy

Homeopathy is a system of medicine which is based on treating the individual with highly diluted substances given in mainly tablet form, which triggers the body’s natural system of healing. In homeopathy, a key premise is that every person has energy called a vital force or self-healing response. When this energy is disrupted or imbalanced, health problems develop. Homeopathy aims to stimulate the body's own healing responses. It works on the principle of “like cures like” - that is, a substance that would cause symptoms in a healthy person. Homeopathy can play an integral role in treating addictions, not by magically “curing” a persons craving for a substance or behavior but rather by treating the individual cause of their addiction. Some people believe that homeopathic medicine works by stimulating the body's own natural defenses. Homeopathic remedies will help the addictive personality by bringing him into a state of balance on all three levels of physical health, emotional health and mental health. This form of constitutional analysis results in the individual seeing his limited range of thinking and bring him into alignment with his higher purpose. The physical body balances and cravings are reduced. This process is deep and transforming.

Massage Therapy and Body Work
The use of alternative treatments for treating substance abuse has become more popular in the last few decades as holistic medicine is more widely accepted. The ancient art of massage has been used for centuries as a healing tool for a wide variety of therapies, including substance abuse and addiction to alcohol and drugs. Massage promotes healing and relaxation in the mind and body by using the combination of the systematic application of pressure and movement to manipulate the soft tissues of the body to cultivate well-being.

The human body has 12 main energy channels and these channels can become blocked. Licensed and qualified massage therapists are able to unblock energy which helps to relax clients as well as relieve internal stress that may be creating further stress or anxiety. This internal stress is a large factor in contributing to addiction to drugs and alcohol. The use of massage during drug rehab can help relieve stress and decrease negativity that contributes to an individual's desire to use drugs and / or alcohol.
When a person becomes sober and is detoxifying their body, they may experience symptoms such as headaches, depression and anxiety. During substance abuse rehab treatment, massage helps encourage the detoxification process by gently removing toxins from the body. At the same time, this process releases endorphins, which are the body's natural mood elevator.

Massage is used to help heal, reduce, and even altogether avoid certain symptoms of alcohol and drug abuse. Addiction experts understand that massage is related to psychosomatics and that the body and the mind are inextricably linked, and that healing the mind and body will inevitably lead to a much stronger and faster recovery from drug and alcohol abuse, and incorporate this wonderful modality into their treatment plan.

Meditation
Did you know that the words meditate, medicine, and medicate, share the same Latin root medicus, meaning to cure? Meditation is used by every culture on earth to relax the body, bring peace to the emotions, and expand spiritual knowledge. Modern health care is now integrating this practice into treating pain management, cancers and illnesses, stress reduction, and substance abuse recovery with a great deal of success. Most dis-ease is caused by some form of stress or other emotional component. Total healing of self cannot be attained by a chemically-induced state of mind that the affects of medication can produce. Meditation works in strengthening the mind by training, or “reprogramming” if you will, our way of thinking. Meditation requires positive, calm, and relaxing thoughts to occupy thinking. Meditation encourages self-love and high self-esteem. People with improved self-esteem are emotionally stronger and better equipped physically and mentally.

Nutritional Therapy

People with alcohol or drug addictions are usually malnourished and proper nutrition can correct nutritional shortcomings and help the body regain its strength and health. Experts know that people with substance abuse issues are often deficient in many important nutrients. Poor nutrition can severely affect a person's judgment and can limit the mind and body’s ability to heal. When people feel better, they are less likely to relapse into their addiction. Because balanced nutrition helps improve mood and health, it is important to encourage a healthy diet in people recovering from alcohol and other drug problems. If your treatment center does not pay attention to your diet (Sugars and carbs) then your treatment center is not paying attention to your addictions. How we eat and what we put in our bodies is the ground work for recovery!

Vitamins and Minerals
Supplemental vitamins and minerals can help compensate for our genetics, aging, nutrition, stress, and coping with traumatic events. Vitamins and minerals can provide what nature hasn't given us, or what life has taken from us. Supplements help the physical immune-deficient body; however, what people often fail to recognize is that supplements can also work in healing the emotional immune system. Supplements can improve mental health by treating and preventing mental illnesses, including many types of depression, mood and personality disorders, anxiety, addictions, alcoholism, as well as other ailments. In dealing with substance abuse, vitamin and minerals work wonders in helping with detoxifying from substances and rebuilding depleted immune systems. Vitamins and minerals are involved in one or more biochemical pathway, and/or physiological action that influence the function of the human brain.

Herbals for Alcoholism & Drug Addiction
The use of herbs can ease some alcohol or drug withdrawal symptoms from anxiety to insomnia and facilitate in detoxifying the body. They also may be used to reduce the addicted person's cravings for alcohol and other drugs. Particularly helpful are herbs that influence the nervous system, gently encouraging a relaxed and sedated state. These herbs include valerian, chamomile, peppermint, and skullcap and can be used separately or compounded together.

Yoga
Yoga is ideal for substance abuse recovery: Yoga is a 5,000 year old science from India. Yoga is taught and practiced today it is often used as a therapeutic tool in many models of healing, including drug addiction therapy. When practiced yoga can help balance the endocrine system, strengthen the nervous system, help increase self-awareness both on the mental and physical level and improve self-control and help harness the vital force which can be very helpful for people coping with addiction issues. In fact, Yoga is an ideal activity for substance abuse recovery, because it conditions the body, mind and soul. Recovering from an addiction takes physical, mental and spiritual strength, which can be developed by practicing yoga.

Welcome to Holistic Mental Health News

Welcome to our monthly newsletter. Holistic mental health and alternative healing news addresses the whole person - body, mind, spirit and emotions. Learn about natural holistic remedies through the reliable sources offered here.

Depression

Depression requires a holistic approach to its understanding and its treatment. Depression involves the mind the body and the spirit. It also takes into account the individual person and the environment in which they live in. lives. Additionally it involves what we eat, drink and how we move, and sleep. Depression takes EVERYTHING into account. It disrupts everything from social relationships, destroys friendships and marriages, alters our perception, takes away our jobs and our ability to enjoy the zest for life.

Depression appears to be on the rise. One reason depression has been on the increase is that our society has become so “fixated” with the pursuit of happiness that people become angry and impatient with any unhappiness at all. Statistics are on the increase because our brains are getting better at facing reality, the environment, violence, an unstable economy, and unfairness in the world, reality is far more difficult to ignore.

What is depression?
In American society so many people experience depression that it has been called the "common cold of emotional illness." About 15% of the population and 100 million people are depressed at any given time. About one in six people experience a significant depressive episode at some point in life. A depressive disorder is an illness that involves the body, mood, spirit, and thoughts. It affects the way a person eats and sleeps, the way one feels about one’s self, and the way one thinks about things. A depressive disorder is not the same as a passing blue mood nor is it a sign of personal weakness or a condition that can be willed or wished away.

Many people will come to see you complaining about depression. Their complaints might include;
*Depressed mood or sadness most of the time (for what may seem like no reason)
*Lack of energy and feeling tired all the time
*Inability to enjoy things that used to bring pleasure
*Withdrawal from friends and family
*Irritability, anger, or anxiety
*Inability to concentrate
*Significant weight loss or gain
*Change in sleep patterns (inability to fall asleep, stay asleep, or get up in the morning)
*Feelings of guilt or worthlessness
*Aches and pains (with no known medical cause)
*Flu like symptoms
*Feeling bad or unlikable
*Pessimism and indifference (not caring about anything in the present or future)
*Lack of spiritual sense of self
*Thoughts of suicide or death

When someone has depression, it can cloud everything. The world looks bleak and the person's thoughts reflect that hopelessness and helplessness. People with depression tend to have negative and self-critical thoughts. Sometimes, despite their true value, people with depression can feel worthless and unlovable. Here is a table that shows risk factors of depression.

Alternative Treatments
Conventional antidepressants may be costly and have side effects and drug interactions that may inconvenience the patient, limit the use of a particular drug, or require the discontinuation of a particular drug. Alternative treatments for depression are helpful, carry little side effects and have been successful. There are such a wide variety of treatment options. This section will cover just a few of the many helpful alternatives.
Studies support that exercise can be an excellent antidote for mild to moderate depression. Researchers also say that in the long run, exercise may work better than medication in controlling symptoms.

Vitamins and Herbs
Omega fatty three has been tested in hundreds of studies that conclusively show the correlations between low omega-3 fatty acid levels and depression. In fact, omega fatty three is one of the most recommended treatments for depression. People must take at least 6,000-8,000mgs to get the therapeutic effect.

B vitamins are also effective in helping maintain adequate serotonin levels. The B-complex supplement should contain the essential B vitamins, which are thiamin, riboflavin, niacin, B6, B12, and pantothenic acid.

SAM-e, pronounced "sammy", is short for S-adenosyl-L-methionine. It's a chemical that is found naturally in the human body. SAM-e is believed to increase levels of the neurotransmitters serotonin and dopamine and help with depression and anxiety.

Folic acid, also called folate, is a B vitamin that is often deficient in people who are depressed.

5-HTP is short for 5-hydroxytryptophan. It's produced naturally in the body and is used to make the neurotransmitter serotonin. Although taking 5-HTP in supplement form may theoretically boost the body's serotonin levels, many experts feel there is not enough evidence to determine the safety of 5-HTP. (5-HTP should not be combined with antidepressants.)
Calcium and magnesium are essential to the central nervous system. They work best when taken together.

Low dosages of iron are helpful for depression caused by anemia because being anemic results in lack of energy, and depression is often caused by illness or blood loss.
Evening primrose oil: The essential fatty acid in evening primrose oil provides additional nutrients to cope with depression. Evening primrose oil lifts the spirits because it produces prostaglandins, hormone-like substances that are key to many chemical processes, including those responsible for depression.

Amino Acids
These are very helpful however do not mix with certain medications so be sure to check our what not to mix with amino acids.

Bach Flowers
Agrimony is recommended if you tend to maintain a smiling appearance while suffering inner anguish and despair.
Centaury is helpful for depression accompanied by feelings of intimidation.
Cherry Plum relieves feelings of fearfulness, whether of real or imagined things.
Gorse may be chosen for a sense of hopelessness.
Honeysuckle is for those whose thoughts dwell on happier times past.
Mustard is the remedy for sadness and feelings of ineffectuality.
Rescue Remedy is the first choice to ease acute anxiety.
Sweet Chestnut is for bleak despair.
Walnut is useful for depression that results from difficulty in adjusting to change.
Wild rose is for people who have lost interest in life, become apathetic, or have stopped caring about anything—something many mildly depressed people experience.

Homeopathy
Ignatia is for depression caused by grief, with wildly fluctuating moods and inappropriate behavior such as bursting into tears or laughing for no reason.
Pulsatilla is for depression caused by hormonal changes.
Sepia is useful if you feel depressed and irritable, or dragged down by responsibilities and worries.
Arsenicum if the person is restless, chilly, exhausted, or obsessively neat and tidy.
Aurum if the person feels totally worthless, suicidal, and disgusted with himself or herself.

Aromatherapy
Aromatherapy helps relieve depression and bipolar disorder by relaxing the body and reviving the nervous system. Some of the herbal oils that are good for depression are floral oils, such as geranium, rose, jasmine, neroli, ylang ylang and melissa, and citrus oils, such as bergamot, lime, grapefruit and mandarin.

Spirituality

There are many different definitions for spirituality, and thus there are many forms of spirituality. The most common features in practice are that spirituality provides a sense of meaning and purpose in life, and includes a belief that after death, a person's soul or spirit continues in another realm or is reincarnated in this world. Most spiritual beliefs include supernatural beings or powers, such as a God or a hierarchy of gods, angels, and/or demons. The amount of interaction between the supernatural world and the physical world varies among different spiritual beliefs.

Spirituality is a word used in an abundance of contexts that means different things for different people, at different times, in different cultures. Although expressed in many ways, recent expressions of spirituality have become more varied and diffuse. This is reflected in the range of vocabulary used to describe spirituality. Some of the more common themes in the literature describe it using one or more of the following elements:
· A sense of purpose
· A sense of connectedness—to self, others, nature, “God”
· A quest for wholeness
· A search for hope or harmony
· A belief in a higher being or beings
· Some level of transcendence, or the sense that there is more to life than the material world

What does spirituality have to do with mental health?
First, part of taking a holistic approach when seeking treatment for imbalances and choosing to live a more balanced lifestyle means finding the connection between the mind, the body, and the spirit. We often forget the spirit in traditional psychiatry and counseling. So therefore spirituality has a great deal to do with mental health.
Spirituality can also help people deal with periods of mental distress or mental illness because it can bring a feeling of being connected to something bigger than oneself, and it can provide a way of coping, in addition to relying on ones own mental resilience. It can help people make sense of what they are experiencing.

Spirituality has been referred to as the forgotten dimension of mental health care. It has been described as being where the deeply personal meets the universal; a sacred realm of human experience. Spirituality is concerned with people finding meaning and purpose in their lives, as well as the sense of belonging. Because spirituality comes into focus in times of stress, suffering, physical and mental illness, loss, dying and bereavement, it is important not only in psychiatry but also throughout all of medicine. Spirituality has been called a quality that strives for inspiration, reverence, awe, meaning, and purpose, even in those who do not believe in a God.

Tips for using spirituality for depression- Add Hope, faith and Love

Hope
Hope is to our spirits what oxygen is to our lungs. Lose hope and you die.If you are depressed or love someone who is, never ever give up. Spirituality means having hope as Hope keeps our mind on the solution, not on the problem.

Faith
Faith is belief with strong conviction; firm belief in something for which there may be no tangible proof; complete trust; opposite of doubt. Faith keeps us hopeful

Love
To be known fully and loved fully is to know joy and peace and healing and love can remove the chains of depression.

Diet

Depression can result from hypoglycemia (low-blood sugar), a condition characterized by fluctuating emotions from extreme highs to extreme lows. Hypoglycemia is caused by too much sugar in the diet. To balance this extreme surge of blood sugar the pancreas overproduces insulin. This drastically lowers the blood-sugar level, causing fatigue, depression, and anxiety.

Fish oils: Contain omega-3 fatty acids. Research has shown that depressed people often lack a fatty acid known as EPA. Get omega-3s through walnuts, flaxseed and oily fish like salmon or tuna.

Brown Rice: Contains vitamins B1 and B3, and folic acid. Brown rice is also a low-glycemic food, which means it releases glucose into the bloodstream gradually, preventing sugar lows and mood swings.

Whole-grain oats: Contain folic acid, pantothenic acid and vitamins B6 and B1. Oats help lower cholesterol, are soothing to the digestive tract and help avoid the blood sugar crash-and-burn that can lead to crabbiness and mood swings.

Dark green vegetables such as spinach and peas are high in folate.

Chickpeas are rich in iron, vitamin E and fiber.
Chicken and turkey are both rich in vitamin B6, which also has an important role in serotonin production.
Fill your plate with essential antioxidants
• Sources of beta-carotene: apricots, broccoli, cantaloupe, carrots, collards, peaches, pumpkin, spinach, sweet potato.
• Sources of vitamin C: blueberries, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, tomato.
• Sources of vitamin E: margarine, nuts and seeds, vegetable oils, wheat germ.

Foods to Avoid
If you feel you are depressed or at risk for depression, you also need to avoid certain foods and substances. You should also avoid caffeine, smoking and Alcohol.

Refined and simple sugar (white sugar, honey, fructose, maple syrup, etc). These deplete your body of B vitamins. They also increase hypoglycemia linked to mood swings and depression. Aspartame, Nutrasweet and all artificial sweetners – Nutrasweet increases Central Nervous System tyrosine and phenylalanine, decreasing tryptophan availability. This leads to an increase in serotonin levels.

Foods high in saturated fats - These fats cause poor circulation to the brain, inhibiting the synthesis of neurotransmitters.
Very high protein diets – Excess protein tends to decrease brain uptake of tryptophan, a very important amino acid. (However protein is important in the diet, especially for those with depression. The diets referred to here are those that are very high in protein above all else.)
Simple Carbohydrates – Breads, pasta and other foods high in carbohydrates can lead to fatigue.

Food Chart

Exercise

Exercise may provide an immediate mood boost for people suffering from depression. Study after study concludes that exercise can do more than man antidepressants. In fact, studies show that simply taking a pill is very passive for many people suffering depression and people who exercised feel a greater sense of mastery over their condition and gained a greater sense of accomplishment.

Depression and exercise research confirms that one of the best exercises to help depression is walking. Do not set unrealistic goals that you can't achieve. Start off slow and increase. Remember the slower you go the faster you grow.

How might exercise help treat depression?
Exercise appears to help people feel better by:
Improving mood
Reducing anxiety
Reducing stress
Improving sleep

Why does exercise help lift depression?
No one knows exactly why exercise helps to relieve depression but it is likely to be due to a number of different reasons. Physical activity increases the amount of hormones (endorphins) in our bodies that help you to feel happy. Regular exercise can improve the way you look and boost your self-esteem. Exercise can give you something positive to focus on, providing new goals and a sense of purpose. Involvement in a social sport helps you to be more active and meet new people.

How much exercise can help treat depression?
Physical activity lasting between 20 and 60 minutes can help to improve your psychological well-being. But even shorter bouts of moderate intensity walking (10 to 15 minutes) can significantly improve your mood. But remember, do the best you can do not get stuck with how often and how long, just do the best you can.

Not ALL depressions have to be medicated. With proper use of supplements, diet, exercise, spirituality and a positive environment, depression can be not only relieved but cured.

Other therapies can include yoga, biofeedback, art or music therapy, hypnotism, acupuncture, guided imagery, visualization, and reflexology. Counseling can have a great impact on depression. If you find you want counseling, be sure to seek counseling from someone who uses a mind body spirit approach.

Hope you enjoyed this months newsletter, see you next month.

Coming April 2009

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holistic mental health.