Let It Go: The Ancient Art of Meditation

Finding Peace Through Mindfulness and Meditation

Mindful, compassionate, serene, happy: emotions that have been in short supply during the pandemic but can be beautifully restored to those who embrace the chance to learn the time- honored practice and art of meditation. For many, it is as easy as downloading the Headspace app on their smartphone, receiving a seamless introduction to a technique the company describes as “rooted both in ancient history and modern science.”

There’s an App For That

Meditation has been practiced for over 3,000 years, and its benefits, improving well-being, helping eliminate insomnia, enhancing focus, decreasing stress, and reducing blood pressure, among many others, have been studied for decades.

But the real democratization of meditation may have been ushered in by the proliferation of apps like Calm, Buddhify, Insight Timer and Simple Habit. Since its 2010 debut, global leader Headspace has been downloaded more than 65 million times, a number that has steadily risen during the coronavirus crisis.

Dr. Megan Jones Bell, the company’s chief science officer, reports a tenfold increase in those starting the “stressed” meditation and a twelvefold increase in “reframing anxiety at home” users from mid-March to mid-May of 2020.

Getting Started

First, choose a time to meditate, and consistently make it part of your daily routine. Find an uncluttered, quiet spot where you won’t be disturbed. Make yourself comfortable in a chair or on the floor with a pillow behind you, close your eyes and allow yourself to let go. It’s natural to wonder, “Am I doing this right?” The experts at Headspace offer some gentle guidance:

• If your body is fidgeting or your mind keeps constantly chatting, you may want to walk away from the feeling. Instead of giving up, just write off the first few minutes and give your mind time to slow down. It’s not time wasted, but time spent training the mind.
• Dozing off occasionally during the first few weeks of meditation is normal. If it keeps happening, try a different time of day, sit up a little straighter or splash a little cold water on your face before you meditate.
• You may feel all sorts of unpleasant emotions, such as impatience, irritation and rage. Don’t suppress them, but give them the space to arise, unravel and ultimately fall away. Do the same if you’re fixated on a particular worrisome thought, or if you’re experiencing sadness. Acknowledge the feeling, even shed a few tears, and keep meditating.
• If you find yourself planning incessantly in a way that is unproductive and unhealthy, let those thoughts go and come back to your focus – a breath, an image, a way that is unproductive and unhealthy, let those thoughts go and come back to your focus – a breath, an image, a sound.
• Find the sweet spot between pushing yourself too hard and not applying enough focus. You may have a certain idea of what meditation should be, but it’s important to get out of your own way and give the experience room to breathe.

More Than One Way to Meditate

More than a dozen different types of meditation are taught, including:

• Guided: Form mental images of places or situations you find relaxing.
• Mantra: Silently repeat a calming word, thought or phrase to prevent distracting thoughts.
• Mindfulness: An increased awareness and acceptance of living in the present moment; observe thoughts and emotions, but let them pass without judgement.
• Calming: Cultivate a quieter, more peaceful state of mind and improved concentration.
• Insight: Set an intention to develop qualities such as wisdom and compassion.
• Body scan: Sync body and mind by performing a mental scan and paying attention to any discomfort or tensions.
• Visualization: Focus on a mental image.
• Loving kindness: Direct positive energy and goodwill to yourself and then to others.
• Resting awareness: Let thoughts simply drift away.
• Zen: Focus on following the breath to foster a sense of presence.
• Chakra: Bring the body’s core centers of energy into balance.

The post Let It Go: The Ancient Art of Meditation appeared first on Specialdocs Consultants.

Navigating Uncertain Times with Hope and Optimism

How to Adjust, Adapt and Embrace the New Normal

As we emerge cautiously from the safety of home into a world that seems comfortingly familiar yet irrefutably altered, a swirl of conflicting emotions is certain to be triggered. Relief and thankfulness may mingle uneasily with fear, anxiety and uncertainty, making it difficult to cope at times. Concierge psychologist Dr. Rebecca Johnson Osei, MA, PsyD, ABPP, shares her thoughtful perspective on navigating uncertain times with hope and optimism.

Q: What are some of the short- and long-term effects of the COVID-19 crisis on our mental health?

Dr. Johnson Osei: We’re seeing increases in anxiety and depression. Loneliness has also been a concern, due to social distancing, especially for older populations who may be more isolated from family and friends. Some are feeling grief, particularly those who weren’t able to say goodbye to a loved one, and survivor’s guilt, a common reaction to traumatic events. And most of us keenly miss the sense of control over our daily lives.

Q: How can we best manage these feelings?

Dr. Johnson Osei: Most importantly, allow yourself to experience all these emotions without guilt or judgment. They’re simply part of being human. While much of what we’re feeling may be remedied with time, be mindful and address your feelings now so they don’t become long-term issues. Also realize that you can regain control of your narrative by “reframing” your decisions. For example, instead of feeling forced to stay inside, frame it as a decision you made to protect your family. It changes your mindset when you realize that, ultimately, your behavior is your choice.

Q: Are there positive behaviors you’re seeing as a result of people learning to cope with unprecedented circumstances?

Dr. Johnson Osei: A number of really significant ones. People are gaining a renewed appreciation for the people and things they love. One-on-one time and simple human touch are valued so much more now. I imagine when friends and families reunite, there will be some really great long hugs! Being more aware of our mortality is also helping people cherish life, realizing it truly is a gift that can disappear in a second.

Being solitary and alone with our thoughts is a struggle for some, but it’s emotionally healthy to be able to entertain yourself and meet your own needs. For most Americans, coping with the discomfort of not being able to do what they want, when they want to do it, is a tough lesson, but it’s a good one to learn.

The need to connect has driven a much greater acceptance of technology than existed just a few months ago. There’s a growing willingness to think outside the box for new, ingenious ways to stay connected, and I believe this will carry on in our society well beyond the current crisis.

Q: What lessons learned from previous world crises can help guide us?

Dr. Johnson Osei: Think about how 9/11 fundamentally changed the way we travel. At first, it seemed untenable – the security lines were long and slow-moving, no one had the right size toiletries. It all feels completely normal now, and we know how to navigate the lines, pack our toiletries correctly, and wear shoes that slip on and off easily. Humans are incredibly resilient, and it’s why we’ve survived as a species. We don’t know what the new normal will look like, nor can we predict if this will go on for months or maybe years. But we do know we will adapt, and it will get easier.

Q: Any recommended strategies as we move to the next phase?

Dr. Johnson Osei: Go at the pace that’s right for you as an individual, even if it may not align with your city or state’s approach. Just because you can do something doesn’t mean you should. Be an outlier if wearing a mask or working from home makes you feel more comfortable.

Finally, it’s so important to remember: Life may be different, but this is not the end of the world we knew – it’s literally a new beginning.

The post Navigating Uncertain Times with Hope and Optimism appeared first on Specialdocs Consultants.

Navigating Uncertain Times with Hope and Optimism

How to Adjust, Adapt and Embrace the New Normal

As we emerge cautiously from the safety of home into a world that seems comfortingly familiar yet irrefutably altered, a swirl of conflicting emotions is certain to be triggered. Relief and thankfulness may mingle uneasily with fear, anxiety and uncertainty, making it difficult to cope at times. Concierge psychologist Dr. Rebecca Johnson Osei, MA, PsyD, ABPP, shares her thoughtful perspective on navigating uncertain times with hope and optimism.

Q: What are some of the short- and long-term effects of the COVID-19 crisis on our mental health?

Dr. Johnson Osei: We’re seeing increases in anxiety and depression. Loneliness has also been a concern, due to social distancing, especially for older populations who may be more isolated from family and friends. Some are feeling grief, particularly those who weren’t able to say goodbye to a loved one, and survivor’s guilt, a common reaction to traumatic events. And most of us keenly miss the sense of control over our daily lives.

Q: How can we best manage these feelings?

Dr. Johnson Osei: Most importantly, allow yourself to experience all these emotions without guilt or judgment. They’re simply part of being human. While much of what we’re feeling may be remedied with time, be mindful and address your feelings now so they don’t become long-term issues. Also realize that you can regain control of your narrative by “reframing” your decisions. For example, instead of feeling forced to stay inside, frame it as a decision you made to protect your family. It changes your mindset when you realize that, ultimately, your behavior is your choice.

Q: Are there positive behaviors you’re seeing as a result of people learning to cope with unprecedented circumstances?

Dr. Johnson Osei: A number of really significant ones. People are gaining a renewed appreciation for the people and things they love. One-on-one time and simple human touch are valued so much more now. I imagine when friends and families reunite, there will be some really great long hugs! Being more aware of our mortality is also helping people cherish life, realizing it truly is a gift that can disappear in a second.

Being solitary and alone with our thoughts is a struggle for some, but it’s emotionally healthy to be able to entertain yourself and meet your own needs. For most Americans, coping with the discomfort of not being able to do what they want, when they want to do it, is a tough lesson, but it’s a good one to learn.

The need to connect has driven a much greater acceptance of technology than existed just a few months ago. There’s a growing willingness to think outside the box for new, ingenious ways to stay connected, and I believe this will carry on in our society well beyond the current crisis.

Q: What lessons learned from previous world crises can help guide us?

Dr. Johnson Osei: Think about how 9/11 fundamentally changed the way we travel. At first, it seemed untenable – the security lines were long and slow-moving, no one had the right size toiletries. It all feels completely normal now, and we know how to navigate the lines, pack our toiletries correctly, and wear shoes that slip on and off easily. Humans are incredibly resilient, and it’s why we’ve survived as a species. We don’t know what the new normal will look like, nor can we predict if this will go on for months or maybe years. But we do know we will adapt, and it will get easier.

Q: Any recommended strategies as we move to the next phase?

Dr. Johnson Osei: Go at the pace that’s right for you as an individual, even if it may not align with your city or state’s approach. Just because you can do something doesn’t mean you should. Be an outlier if wearing a mask or working from home makes you feel more comfortable.

Finally, it’s so important to remember: Life may be different, but this is not the end of the world we knew – it’s literally a new beginning.

The post Navigating Uncertain Times with Hope and Optimism appeared first on Specialdocs Consultants.

Pet Therapy: The Healing Power of Dogs

Unleashed: The Healing Power of Dogs

“Who rescued whom?”
They’re already considered best friends, trusty companions and beloved members of the family. Now add to the dog’s list of accomplishments, heart healer, exercise coach, and mood enhancer, and the answer to the question above, often used by rescue organizations, becomes even more meaningful. There is new a body of research that goes beyond the anecdotal charms of dog ownership to provide some increased evidence around the health benefits of pet therapy.

The impact on patients with cardiovascular disease (CVD) was initially noted by the American Heart Association in 2013 after an examination of studies reporting beneficial effects of dog ownership, including increased physical activity, favorable lipid profiles, lower systemic blood pressure and stress levels, and improved survival after a heart attack. The AHA’s measured conclusion then was that dog ownership “may be reasonable for reduction in CVD risk,” and further research was recommended.

Studies show the dog ownership can have healing powers

Late in 2019, a meta-analysis of studies, including data from 3.8 million patients, further bolstered the concept that dog ownership can play a significant role in reducing CVD risk factors by alleviating social isolation, improving physical activity and lowering blood pressure. According to the study, compared to non-owners, dog owners experienced a 24% reduced risk in all-cause mortality, 31% reduction in mortality due to cardiovascular-related issues and 65% reduced risk of mortality after a heart attack.

The AHA noted that while the non-randomized studies can’t conclusively “prove” that owning a dog leads directly to reduced mortality among heart attack and stroke survivors, “the robust findings are certainly suggestive of this” and set the stage for additional exploration.
“The results were very positive,” affirmed researcher Caroline Kramer, MD. “The next step would be an interventional study to evaluate cardiovascular outcomes after adopting a dog and the social and psychological benefits of dog ownership.”

A dog owner herself, she added, “Adopting Romeo [her miniature Schnauzer] has increased my steps and physical activity each day, and filled my daily routine with joy and unconditional love.”

Pet ownership is a long term commitment

As compelling as the statistics are, researchers emphasize that dog adoption should never be done for the primary purpose of reducing CVD risk. The long-term commitment and lifestyle changes involved in dog ownership must be fully understood and accepted.

Consider these questions:
• Do I have time to care for and clean up after the dog?
• What type of environment does the dog need to thrive?
• How large will the dog get and how much exercise will it need?
• What is the dog’s life span, and can I commit to caring for it throughout its life?
• How much will veterinary care cost?

Animal-assisted therapy

The healing power of dogs extends well beyond the home as their value in helping decrease pain, stress and anxiety and aid recovery in people coping with a range of health problems is increasingly recognized. Therapy dogs provide comfort to nursing home residents, hospice patients, prisoners, children coping with trauma, and veterans suffering from post-traumatic stress disorder (PTSD), among others. The field of animal-assisted therapy is growing rapidly, as seen in the success of Mayo Clinic’s Caring Canines program, now in its 10th year. More than a dozen registered therapy dogs make their daily “rounds” of hospital rooms and clinic waiting areas.

“If someone is struggling with something, dogs know how to sit there and be loving,” researcher Dr. Ann Berger explained in the National Institute of Health News. “Their attention is focused on the person all the time.”

The post Pet Therapy: The Healing Power of Dogs appeared first on Specialdocs Consultants.

The post Pet Therapy: The Healing Power of Dogs appeared first on Specialdocs Consultants.

Pet Therapy: The Healing Power of Dogs

Unleashed: The Healing Power of Dogs

“Who rescued whom?”
They’re already considered best friends, trusty companions and beloved members of the family. Now add to the dog’s list of accomplishments, heart healer, exercise coach, and mood enhancer, and the answer to the question above, often used by rescue organizations, becomes even more meaningful. There is new a body of research that goes beyond the anecdotal charms of dog ownership to provide some increased evidence of its health benefits.

The impact on patients with cardiovascular disease (CVD) was initially noted by the American Heart Association in 2013 after an examination of studies reporting beneficial effects of dog ownership, including increased physical activity, favorable lipid profiles, lower systemic blood pressure and stress levels, and improved survival after a heart attack. The AHA’s measured conclusion then was that dog ownership “may be reasonable for reduction in CVD risk,” and further research was recommended.

Late in 2019, a meta-analysis of studies, including data from 3.8 million patients, further bolstered the concept that dog ownership can play a significant role in reducing CVD risk factors by alleviating social isolation, improving physical activity and lowering blood pressure. According to the study, compared to non-owners, dog owners experienced a 24% reduced risk in all-cause mortality, 31% reduction in mortality due to cardiovascular-related issues and 65% reduced risk of mortality after a heart attack.

The AHA noted that while the non-randomized studies can’t conclusively “prove” that owning a dog leads directly to reduced mortality among heart attack and stroke survivors, “the robust findings are certainly suggestive of this” and set the stage for additional exploration.
“The results were very positive,” affirmed researcher Caroline Kramer, MD. “The next step would be an interventional study to evaluate cardiovascular outcomes after adopting a dog and the social and psychological benefits of dog ownership.”

A dog owner herself, she added, “Adopting Romeo [her miniature Schnauzer] has increased my steps and physical activity each day, and filled my daily routine with joy and unconditional love.”

As compelling as the statistics are, researchers emphasize that dog adoption should never be done for the primary purpose of reducing CVD risk. The long-term commitment and lifestyle changes involved in dog ownership must be fully understood and accepted.

Consider these questions:
• Do I have time to care for and clean up after the dog?
• What type of environment does the dog need to thrive?
• How large will the dog get and how much exercise will it need?
• What is the dog’s life span, and can I commit to caring for it throughout its life?
• How much will veterinary care cost?

Animal-assisted therapy
The healing power of dogs extends well beyond the home as their value in helping decrease pain, stress and anxiety and aid recovery in people coping with a range of health problems is increasingly recognized. Therapy dogs provide comfort to nursing home residents, hospice patients, prisoners, children coping with trauma, and veterans suffering from post-traumatic stress disorder (PTSD), among others. The field of animal-assisted therapy is growing rapidly, as seen in the success of Mayo Clinic’s Caring Canines program, now in its 10th year. More than a dozen registered therapy dogs make their daily “rounds” of hospital rooms and clinic waiting areas.

“If someone is struggling with something, dogs know how to sit there and be loving,” researcher Dr. Ann Berger explained in the National Institute of Health News. “Their attention is focused on the person all the time.”

The post Pet Therapy: The Healing Power of Dogs appeared first on Specialdocs Consultants.