grief and loss

April 3rd, 2010

Loss is something that happens throughout our lives in various ways and to varying degrees. Things like loss of the carefree days of childhood as we go off to college or out into the workforce and assume responsibility, to death of a loved one, to divorce, to job loss, health of health or any number of other ways. Sometimes in things that are positive changes such as getting married, promoted or retirement we experience loss. Resolving and grieving is necessary to make a healthy adjustment. If you are struggling to adapt to some change in your life, you might benefit from counseling.

Relaxation and Anxiety Relief

March 13th, 2010

Relaxing Breath Exercise
This exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

  • Exhale completely through your mouth, making a whoosh sound.
  • Close your mouth and inhale quietly through your nose to a mental count of four.
  • Hold your breath for a count of seven.
  • Exhale completely through your mouth, making a whoosh sound to a count of eight.
  • This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.

Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens – before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it.

used courtesy of Dr. Andrew Weil

Holiday Stress

November 10th, 2009

The holidays are approaching, which for many can be a stressful time. A few tips to stay balanced: have realistic expectations for yourself; listen to your body, know when you are tired and stop for the day, schedule some free time for yourself, get plenty of sleep, remember that most things on a to do list can wait!