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10 Ways to Cope with Anxiety and Stress

We all have things that trigger feelings of anxiety and stress. Some are small and insignificant, such as being stuck in traffic, and others are life disrupters that turn our world upside down. The one thing that’s certain is that trying to avoid those things that stress us is like trying to walk in between the raindrops in a thunderstorm.

The world we live in is only getting more complex. We are surrounded by choices. From the close to 100,000 drink combinations at Starbucks to the 27 apps on a typical smart phone. At times it seems that our ability to innovate has exceeded our ability to cope with innovation. It’s simply overwhelming.

Its’ no wonder that prescriptions for anti-anxiety meds have increased by 50% in the last 20 years.

Mobile technology isn’t helping any of this.

  • 50 percent of us check our e-mail or text messages before getting out of bed in the morning.
  • 60 percent of us sleep with our mobile devices in or near our bed (up to 79 percent for those under age fifty).
  • 30 percent of millennials actually sleep with their smart phone “in” their bed.
  • We spend on average of 5.5 hours on mobile devices daily, however 40 percent of 22-32 year-olds spend more than 13 thirteen hours a day on their mobile device!

It’s all pointing to the inevitable conclusion that we live in a world whose complexity, uncertainty, and volatility is increasing faster than our ability to cope. When the context of change exceeds your ability to cope it creates stress.

Since we’re clearly not going to slow down the overall rate of change in the world, there are only two ways to reduce stress. You either have to avoid the triggers or learn to better cope with them. Notice that I didn’t say you had to adapt to the change. The greatest myth we perpetrate in modern society is that we have a mandate to adapt and accept every change. While that sounds very progressive, it can actually create even more stress because now you are not only anxious about the change but you’re also setting a high bar that you have to hurdle by adapting to something your body and mind really do not like, which in turn creates even more stress.

The fact is that not all change is good change that contributes value and quality to our lives. Take my earlier example of driving in traffic. If I could show you a way to get to your destination that is faster, more pleasant, more scenic, and which contributes something positive to your life wouldn’t you choose that over adapting to the traffic?

Although we don’t like to admit it, that’s the way most stress works. We choose to stay in stressful situations because we actually adapt to the presence of stress and accept it as normal. That only makes stress a permanent part of your life. Chronic stress is not normal. It damages your body, dulls your mind, and depresses you emotionally. And then all of these in turn make it even harder to cope with the triggers that create the stress.

So how do you reduce stress? Here are 10 ways to start both eliminating the triggers of stress and anxiety and coping with those that you have no control over.

1) Get off of Social Media

I know, I’ve started with one of the hardest and most difficult stressors to eliminate. With smartphones we are tethered to social media like tagged wildlife. Worse yet, studies have shown that social media triggers addictive and obsessive responses in the brain. But it’s not just what social media does to your brain but also what it does to your workload. Eliminating social media is exceptionally effective at reducing the stress of not having enough time. We spend nearly 2 hours each day on social media sites such as Facebook, YouTube, Snapchat, Instagram, and Twitter, and exponentially more right now. What would your day feel like if you had two extra hours to do things that you really needed to do? Well, guess what? You just got those two hours. It’s up to you how you use them.

2) Take a Break

Small breaks every 15 minutes have been shown to have a tremendously positive effect on productivity and well being. The key here is to avoid falling into the trap of believing that simply bumping up against an obstacle repeatedly will cause it to give way. In many cases that’s only going to increase your stress and frustration. Imagine your car being stuck in deep snow while you just keep spinning your wheels and digging deeper and deeper into the snow making it harder and harder to get out. Instead take a step back. Clear your mind. And then revisit whatever it is you’re dealing with from a new perspective.

3) Talk it Out

Depending on what type of personality you are this may appear to be very natural or very painful. This of us who like to retreat into the confines of our own mind believe that we can somehow will our way out of just about anything by focusing hard enough without interruption. In fact the worst thing in the world you can do to me when I’m stuck and stressed is to try and talk to me. My instinct is to shut you down faster than I’d swat away an annoying fly. Yet, conversation is one of the most therapeutic forms of problem solving. Keep in mind that I’m not suggesting someone else has the answer, but that your talking it out will help you find an answer. Although I’ll admit to being the last one to take my own advice on this, I can attest that as a holistic practitioner I’ve never ceased to be amazed at how people usually figure out their own problems with nothing more than encouragement and a bit of objective perspective.

4) Take a Walk/ Workout

Cliche, right? Perhaps, but walking actually release the feel good cocktail of endorphins, dopamine, norepinephrine, and serotonin which stimulates you brain and causes you to feel better about yourself and your situation. Again, the challenge is that we want to believe we can “deal” with the stressor and we see walking away as a loss, when the greater loss is in spending much more time than is needed or warranted trying to “figure it out.”

5) Read

This is another one of those activities that we often see as distracting us from the task at hand. Yet, I’ve found that few things stimulate my ability to think through a problem more than the simple act of reading. Sometimes I’ll stumble across a nugget of wisdom that is tangentially or even directly applicable to my challenge at hand. But most times it’s just a way to get my mind to divert from a train of thought that has been holding it hostage. We don’t want to admit how easily we can become near sighted and lose peripheral vision necessary to think creatively.

6) Write, But Don’t Judge

This is one of my favorites. Our brains are muscles. They work best when we exercise them. But they also need time to recover and rebuild. I’m convinced that moderate amounts of acute stress are a good thing. If you’re a small business owner it’s just part of your life. Yet, the periods of recovery in between the stress are critically important. One way to give your brain time to recover is to write, I’m not talking about writing anything deeply meaningful or, for that matter, even remotely interesting. Instead, my suggestion is to simply write with no judgement about what you’re writing or how you are writing it. When you’re done writing just toss it in folder of random thoughts and streams of consciousness. It’s no different than going to the gym to workout. You’re not doing anything permanent. You’re not building a stone wall when you lift weights. You’re not going anywhere on that treadmill, or exercise bike. But you do it because it has a long term impact on you. Same with writing. Just do it for 5-15 minutes — no judgment, no proofing–and see how much sharper you are

7) Take a Nap

“And just when am I supposed to do that?” you’re asking. Well, that is exactly the problem. Most of us do not get enough sleep to begin with. Short power naps are one way to improve that. According to WebMD, “Research shows longer naps help boost memory and enhance creativity. Slow-wave sleep — napping for approximately 30 to 60 minutes — is good for decision-making skills, such as memorizing vocabulary or recalling directions. Getting rapid eye movement or REM sleep, usually 60 to 90 minutes of napping, plays a key role in making new connections in the brain and solving creative problems.” Yes, I know, the guilt of daytime napping is a hard one to cope with, which may contribute its own form of stress. Then again, if you haven’t tried it you may be very pleasantly surprised at its benefits.

8) Meditate

People fall into two categories, those who meditate and those who haven’t yet. Once you do it’s amazing how drawn you will be to it whenever stress shows up. I’m not going to give you a meditation method here. You need to study it and develop your own approach to meditation What I will share is something a good friend once told me. Meditating is not about trying not to think, instead it’s about allowing your mind to wander where it will while you observe calmly and without judgment. All I can say is, try it.

9) Listen to Music

In the age of mobility it seems as though each of our lives has a soundtrack. It’s a good thing and it can help reduce stress significantly. A group of neuroscientists at Mindlab International in the U.K have come across a piece of music that they claim reduces overall anxiety by 65 percent and reduces physiological responses to anxiety by 35 percent. I’ve often found music, in general, to be a wonderful way to help my mind get into a sort of creative zone where ideas flow smoothly and that same feel-good brain cocktail gets released. After all, who among us hasn’t been caught coping with rush hour traffic by performing a bit of carpool karaoke?

10) Stop Asking “What if?”

Lastly, it’s one thing to deal with the stress of the present without adding to it the stress of the past. While there are many episodes in each of our lives that we carry forward, the worst sort of stress is the “what if” games we pay about the past. I’m going to be very blunt here. The only reason to second guess the past is because you are unhappy with where you are now. If that wasn’t the case there would be no reason to questions how you got here. So, if that’s the case what you really need to focus on is your situation right now, right here. Do that and the what if games come to an end. Don’t do it and I will guarantee you one thing. Several months or several years down the road you will say “what if” about today as well!

Will the ten ways I’ve described eliminate your stress? No. Some degree of stress is a normal response to the world we live in. If you weren’t periodically stressed you also would likely not feel much of anything else. We need the occasional thunderstorm in our lives. Most of us just don’t want to live in a perpetual monsoon.

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Kundalini Yoga with Celine for the Front Line Staff.

I’m so delighted to be able to offer a kundalini yoga class for the River Holistic weekend for all the frontline staff in July. 

I will design a very special kundalini class to help you deeply relax and restore your energy using breathing techniques, restorative postures, guided deep relaxation, chanting and meditation. 

My aim will be create space to allow yourself to completely let go and allow natural healing to take place to your energy field, body and mind. 

This class is open to beginners as well as experienced yogi’s no previous experience of kundalini yoga is needed, I will guide you gently through each of the postures allowing you to have a full & beautiful experience. 

Contact me at mindingmewellness@gmail.com if you have any questions at all.

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Hatha yoga with Aoife Moore for you the Front Line Saff

Yoga with Aoife Moore is an enriching practice of ‘acceptance of self’ through Hatha yoga.

She has volunteered her time especially for you, the front line staff who have tirelessly worked around the clock to keep us safe, fed, warm and well. This class is on Sunday the 19th of July at 3pm and we would love to add your name down.

The class is less about achieving aesthetic alignment and more about connecting with your true self and focusing more on functional alignment.

In this class Aoife invites you to increase awareness in your body and breath while bringing you through mindful asana movements, progressing naturally to pranayama (yoga breathing techniques) and ending with a centering meditation.

The result is a heart-opening, body-strengthening, grounding experience.

Knowing that yoga is not what you see…yoga is what you feel.

I look forward to meeting you on the mat.

ॐ Namaste ॐ

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Wellness Workshop with The Green Queens

JOIN US FOR OUR NEXT WELLNESS WORKSHOP Sunday 24th March,   

The River Room, River Holistic, Raheny. 10:30am – 4:30pm

Hosted By:

Deirdre O’Byrne: PhD in Plant Medicines

Sharon Quinn: Expert in plant-based lifestyle

Annmarie Burke: Yoga Alliance Qualified Instructor

This is a full day event packed with valuable nutritional knowledgeyoga practice and living proof of the power of healing foods based on principles of the Father of Medicine, Hippocrates – “Let food be thy medicine and medicine be thy food.”  

At this workshop we venture behind the scenes of nutrition and learn how to nourish our bodies at a cellular level with the optimum fuel for healthy living including the power of juicing and plant-based food. As well as lifestyle tips and tricks, we’ll uncover simple changes you can implement straight away which have the most powerful positive impact on your health.

We will stretchand relax with some gentle yoga, pranayama and meditation throughout the day. If you have the intention to improve your health, address a health challenge, feel more vitalised or want to know more about the consequences of the foods we eat then this Wellness Workshop is for you.

This event is €75 and includes a delicious healthy lunch, snacks and refreshments. Places are limited to 12 so booking is essential.

Get in touch to book your spot! Call/Text 086 194 3285.

No yoga experience necessary.

Visit us on Instagram: www.instagram.com/@the_green_queens

Facebook: @thegreenqueens

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healing day with angels and spirit

Healing Day with the Angels and Spirit

HEALING DAY WITH ANGELS & SPIRIT

SUNDAY APRIL 7TH
10:00 – 17:00
AT THE RIVER ROOM, RIVER HOLISTIC, RAHENY
PRICE €120

You true Self, You as Soul is there deep within, unheard, unseen, 
unfelt, buried beneath layers of veils. 

The physical body with its physical movements, the life force with its 
desires, the emotional body with its intensity of joy and pain, the 
mental body with its restless movement, all crowd around and cover this 
special naked being.

When we slow down and purposefully take time for our Healing, our 
Connection, our Devotion, sealed doors open as our Angels and Spirit 
show up to help your Soul shine through.

‘Our Angel Friends, and Spirit too, are here on earth, to grace their 
gentle touch upon you’

Throughout this High Energy Healing Day:

Soft Yin & Restorative Yoga Practice

Mantra Meditation

Past Life Regression

Calling in our Angels & Spirit Meditation

Group Healing

Spiritual Insights

Our own Light is sometimes limited by range and overshadowed by pain.  
Angelic Light and Light of Spirit is endless and is there to help us 
clear the shadows and remove the veils.  Where this Light Shines, ‘All’ 
is Lit Up!

https://www.risespiritsoul.com/events.php

Deposit of €20 to hold your space
https://www.risespiritsoul.com/Book-Here.php

Balance due on the day in cash

or by Friday April5th by Bank Transfer

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lymph system help

some simple ways to help your lymph system

Your lymph system is a very important system in your body that is composed of tissues and fluids that run throughout your entire body (much like your circulation system). However, your lymph system does not have the help of your heart to keep things pumping and moving throughout your body. Therefore, it is vital to make sure that you are helping your lymph system release and empty fluids to avoid any toxic build up (which can leave you feeling weak and unwell).

 

When your lymph system gets congested, it leads to your lymph nodes swelling, which causes pains and aches throughout your body. It will also result in your liver and kidneys becoming toxic, because the toxins and chemicals from your lymphatic system aren’t draining properly. As a result, this can lead to weight gain, poor circulation, hormonal imbalances, digestive issues, and being sick more often… among many other things!

Luckily, there are quite a few easy ways that you can stimulate your lymph system every day to release toxins and cleanse your body.

Here are some simple ways to help your lymph system that can be incorporated into your daily routine.

  1. Drink a cup of warm water with a slice of raw fruit: Eating raw (uncooked) fruits on an empty stomach will allow the enzymes and acids in the fruit to have a detoxifying effect on your system. Grapefruit, lemon and lime work incredibly well to stimulate the lymph system to drain.
  2. Skin Brushing: This can be easily done before a shower by taking a dry brush and gently massaging your entire body using small circular movements always working up towards the heart. This not only will exfoliate your skin, but will also invigorate your lymph system.
  3. Hot And Cold Showers: While showering, switch from using hot water to cold water. The frequent change in temperature will stimulate your lymph system to move as well as your circulation by expanding and contracting your body’s blood vessels.
  4. Exercise: By walking briskly or engaging in intense exercise every day, you will encourage the lymph system and lymph fluids to circulate to your kidney and liver so that they can be filtered and released from your body. This is were hydration is key, to help the body eliminate everything with ease.
  5. Drink Water: To help remove toxins and chemicals, your body needs plenty of water to filter the lymphatic system! Drinking water throughout the day will ensure your body is not only hydrated, but also detoxifying the elements that can make you feel lousy.
  6. Massage: Not like you need another excuse to get a massage, but a massage (especially deep tissue or MLD) works to move the lymphatic tissue to drain. It basically “squeezes” the lymph system to release impurities and make room for healthy nutrients to come in and keep your system healthy and functioning properly.
  7. Laughter: Getting the giggles causes you to take deeper breathes. As a result, this stimulates your lungs and circulation to work together with the lymph system!
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Chair Yoga Class

The yoga chair has always been a useful friend and great teacher of Iyengar yoga. It allows us to explore our body better, get better extension and support to the spine, get deeper into twists, longer and easier into inversions and so on.

Chair Yoga class will be dedicated to learning how to use the yoga chair to improve our understanding and practice in different groups of yoga postures (standing poses, forward bends, back bends, inversions, twists etc.).

As always, we will also learn and practice Pranayama on the chair.

Our class provide a chance to practice yoga on a deeper level in a holistic way, connecting the physical and the organic body through yoga Asanas, each time with a different theme or subject matter. In addition we take the time to touch upon breathing or meditation techniques and inquire into different philosophical aspects of yoga that are at the heart of our practice.

Yoga asanas involve extension, exertion, as well as relaxation of the body. The aim of the movement is to align the body correctly. For a yogi, the yoga asanas described below are the foundation of every yoga practice. The objective of a beginner yogi is to understand proper alignment. Whereas a seasoned yogi strives to find greater depths and sustain the asanas for an extended length of time. Whether you are a beginner yogi or an advanced practitioner, adding a yoga prop will help to stretch, strengthen, relax and improve the alignment of the body, enhancing the experience of the entire yoga practice.

My practice has personally benefited immensely from using props. To recover from a cervical spine injury, I began experimenting with ordinary and everyday objects such as walls, chairs, cushions and blankets. Props have been a core element of several restorative yoga practices over the years. In fact, the chair has been an important characteristic of Iyengar Yoga for decades. The easy availability of chairs made it an integral part of my practice. I was able to do more with the help of a chair, accessing key movements and achieving more height, balance and stability. I could stay longer and relax in challenging asanas, thus attaining their maximum benefit.

Try these foundational yoga poses using a chair. As a silent instructor, it will help you enhance the understanding of each asana. Important thing to note: the chair should be stable, without wheels and without hand rest and make sure your come out of the pose just like you go in.

Improve your quality of living by working with Judit to renew your body, mind & spirit from the inside out

In a beautiful room with natural lighting and soft music playing. There will be a few yoga mats laid out, each with a folding chair in the middle plus some additional props such as a block and a blanket just in case you need some additional support for the practice.

Yoga has been shown to improve overall health when practiced regularly. As with many forms of exercise, it can be modified for people of varying abilities. Chair yoga is a gentle form of yoga that can be done sitting on a chair or standing on the ground while using the chair for support. It is beneficial for people with limited mobility and for those who want to practice yoga at their workplace. The benefits of practicing these chair yoga poses (called asanas) include:
Improved flexibility. Flexibility allows us to do the activities we need and love to do, from twisting while driving to bending over to play with children.
Better concentration. Incorporating breath work with the poses can help clear your brain of unwanted thoughts, improve mood and decrease stress.
Increased strength. Body strength enables us to withstand falls and injury and helps us with balance.
Reduced joint strain. Chair yoga reduces the strain on joints and muscles, which allows someone who is unable to stand for traditional yoga an opportunity to practice too.
Portability and convenience. You can do chair yoga nearly anywhere you can find a place to sit 💛

Mixed level classes On Thursday at 12:30 pm -1:30pm
Cost: €75 for 6 weeks or €15 drop in anytime if space is available

Contact Reception to secure your space 018310888

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It’s good to talk

written by: Claire Kenny 06/09/2018

Since opening the centre, now over 5 years ago, I have been asked countless times “why don’t I incorporate an online booking system to make life faster and easier for the clients and students that we have the pleasure of looking after.”

There is no doubt that these new systems have increased efficiency by leaps and bounds, but what has been sacrificed is human interaction and a direct connection to the exchange of value.

Have you ever booked online for a yoga class and arrived with your new mat and baggy tracksuit bottoms, as you are a complete beginner, and been met with a packed studio of twenty somethings in very tight Lycra doing handstands against the wall jammed in like sardines?  I have and boy did I hot foot it out of there and vowed that I would never try Yoga again. Don’t worry I have since.

Have you ever booked online for a massage as a treat after a really hard long week to be met by a deep tissue therapist, who yes is amazing at what they do but you feel like you have been beaten up with a baseball bat and all you wanted was sounds of whales in the background, candles lighting and a little hug of a massage?  I have, and was left disappointed, not by the therapist, but by the system and not being able to ask for a relaxing light massage and sip of herbal tea afterwards.

Now I do understand that life is so fast paced and there is an app for everything to make life simpler, but at what cost?

If time is so precious; then what if you do make that mistake of booking in for the wrong class or with the wrong therapist?  If you take the time to make a 2 minute call to us here at the centre, we will know exactly what you need and what would suit you best.  So rather than make that mistake that will cost you an hour or more from your already busy life, give us a call as we like to talk here at the centre.

For the full list of classes that are all starting new terms this week and next just click the following links:

www.riverholsitic.ie/classes

For a full list of therapies that you would like to try but may not know what exactly is involved use the link below:

www.riverholistic.ie/therapies

Then you guessed it, just give us a call and let us help you make the right choice the first time.

 

Claire

 

 

 

 

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Natural treatments for psoriatic arthritis

Psoriatic arthritis is a chronic disease marked by inflammation in the joints and skin. This disease is progressive, worsening over time. If left untreated, psoriatic arthritis can lead to joint damage.
Psoriatic arthritis (PsA) is a form of arthritis that mainly affects people who have psoriasis or those with a family history of psoriasis. Often, those with PsA have joint pain and inflammation combined with the inflamed, itchy, red patches of skin covered with silvery scales that are typical of psoriasis itself.
The progression of PsA may be slowed with traditional therapies and the symptoms may ease. Alternative remedies may complement these therapies and may help people with PsA feel more in control of the disease.

Natural remedies.
Apple cider vinegar, when applied to psoriasis on the scalp, may help to treat PsA.
There are many natural remedies to try for PsA. Most of these do not have much scientific research supporting their use. The use of these remedies is backed mainly by anecdotal evidence.

Natural remedies for psoriatic arthritis include the following:

Apple cider vinegar. Apple cider vinegar has a lot of buzz for, supposedly, being a miracle cure-all. For treating PsA, people may find it useful if applied to patches of psoriasis on the scalp. However, this should be avoided if the areas are cracked and bleeding.
• Tea tree oil. This essential oil may ease skin inflammation caused by PsA. However, science is cautious to recommend this as a treatment because it may aggravate more sensitive skin.
• Oats. Adding oats to a bath or using oats in a paste can help relieve itchy patches of psoriasis. While there’s little scientific evidence supporting oats as a treatment for psoriasis, oats are highly regarded in folk medicine as one of nature’s best skin soothers.
• Turmeric. Turmeric is highly regarded for its anti-inflammatory properties. Studies have shownturmeric may be able to alter gene expression, easing PsA symptoms. People with PsA can either add the spice liberally to their food or take turmeric capsules.
• Capsaicin. Capsaicin is what makes chili peppers hot and may be useful by blocking pain receptors. Some research has also found that when used in over-the-counter creams, capsaicin may reduce psoriasis symptoms as well.
Aloe vera. This soothing balm from an aloe plant may provide cooling comfort for irritated patches of psoriatic skin. However, aloe vera should only be used topically and never ingested. Taking it orally may be dangerous.
• Epsom salts. A warm bath with Epsom salts may help reduce joint pain and inflammation. Epsom salts contain magnesium, a mineral that boosts bone health and may soothe itchy skin. Warm water also helps loosen joints and relieve pain. People with diabetes should be wary when using soaks of Epsom salts as they can stimulate the release of insulin.
• Oregon grape. Some studies suggest that applying creams with Oregon grape (Mahonia aquifolium) can ease psoriasis skin irritation. Like aloe vera, Oregon grape should only be used topically.
• Fish oil. Joint pain may be reduced by fish oil. Omega-3 fatty acids found in fish oil help block inflammation and ease painful swelling.
• Ginger. A root of ginger is well-known in folk medicine for having many anti-inflammatory properties. Some studies have shown that taking ginger three times a day can reduce knee pain caused by osteoarthritis.
When trying these natural remedies, people with PsA should remember that these remedies are not a substitute for prescribed treatments.

Alternative therapies

Massage therapy may help to alleviate joint pain and provide relief from arthritis-related discomfort.
There are a number of alternative therapies available to complement PsA treatment. These therapies should not replace the traditional treatments for PsA but can provide some additional relief and quality of life benefits.

Alternative therapies include the following:
Massage therapy. A massage therapist trained in dealing with PsA can help relieve joint discomfort and release tight muscles and joints. A massage can provide significant relief from arthritis-related discomfort.
Acupuncture. This technique involves sticking needles into various pressure points to relieve chronic pain. No studies show its usefulness for PsA but some patients with chronic pain do find acupuncture helpful.
• Acupressure. Acupressure involves putting pressure onto different points of the body to reduce pain and pressure, stimulate the immune system, and release tension.

 

Diet
Eating more healthily will not cure PsA but eating well does promote good health and well-being. People with PsA should strive to maintain a healthy weight and stay mindful of their diet.

 

Following these healthy eating tips may help:
• eating plenty of fruits and vegetables
• getting protein through lean meat, beans, and legumes
• choosing low-fat and fat-free dairy products
• avoiding refined sugar and bad carbohydrates such as processed white breads and pasta
• choosing whole grains when possible
• drinking plenty of water
Anyone with PsA may benefit from keeping a food journal and planning healthful meals.
Lifestyle tips
The symptoms of PsA often flare up during periods of stress or fatigue. It may help people with PsA to change their lifestyle to reduce stress since stress is associated with increased inflammation. Doing so also helps people to get adequate sleep so that the body can heal itself.
The following tips and suggestions may help:
Relaxing. Using aromatherapy, breathing techniques, and keeping a journal may help manage stress and promote relaxation.

Getting gentle exercise. Exercise is recommended for people with PsA. They may find yoga and tai chi particularly useful for helping to loosen stiff joints and release stress.
Meditating. Meditation may result in a deeper level of relaxation that may help alleviate stress, so helping prevent or manage symptoms of PsA.
Getting enough sleep. Sleep is crucial to allowing inflammation to heal and to promoting good health.
Taking a warm bath. Spa therapy, including hydrotherapy like a warm bath, can loosen joints and ease pain and inflammation associated with PsA. These therapies can also promote relaxation and decrease stress.
Practicing mindfulness. Being mindful involves checking in with the body and taking stock of how its feeling. It also involves being aware of any situations that may cause unnecessary stress.
An increased sense of physical awareness can help people to catch a flare of symptoms early so that they deal with it before it worsens. Doing so may prevent a worse flare from occurring.
When combining lifestyle remedies with other forms of treatment for PsA, people may find an increased quality of life and more relief. However, lifestyle remedies and natural therapies are not a substitute for a doctor’s care and traditional treatments.

 

When to see a doctor
Anyone who thinks they are experiencing symptoms of PsA should see a doctor for diagnosis and to begin treatment. As the disease is progressive, beginning treatment early is crucial.
Anyone with psoriasis or a family history of psoriasis should be screened regularly for PsA by a doctor.
People with PsA should also see a doctor regularly and should speak to one before starting or changing treatments. This includes any natural or alternative remedies.
Some natural remedies may interact with prescribed medication or may not be recommended for pregnant or breast-feeding women.

 

 

 

source

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Meditation is good for your heart health

In the immensely stressful lives that we are living in the present times, it becomes imperative to include practices such as meditation and yoga in our lifestyle. Apart from reducing stress and generating immense positivity, meditation helps in keeping our heart healthy as well. People who meditate regularly are lesser prone to risks of heart attack and stroke. Meditation can produce changes in the brain activity and can also control heart rate, blood pressure, breathing rate and release of cortisol hormone in response to stress.

What is meditation?
Meditation means awareness. Anything which is done with awareness is meditation. It is not a technique but a way of life. Meditation is referred to a stage of consciousness when the mind is free of scattered thoughts and ideas. It is considered as a practice which transforms the mind. It helps in improving concentration, helps in getting more clarity, provides emotional positivity and helps a person have a calm way of looking at the nature of things.

Engaging in meditation enables a person to learn about his/her patterns and habits of mind. It helps a person cultivate new and more positive ways of living. A nourished and positive thinking mind can further transform into extremely peaceful and energised state of mind. Inculcating the habit of meditation in your lifestyle can make you a more enlightened person personally and publically.

meditation
Regular meditation can make you a more enlightened person

There are various kinds of meditation which provides several physiological benefits. Mindful meditation helps you focus efficiently in the present and accept it without any judgement. Guided meditation, for instance, a kind of meditation which uses mental images, helps you relax and calm down. Transcendental medication is a kind of meditation which uses repeated sounds and phrases in order to clear your mind.

These meditations need to be done for at least 10 minutes in a day in order to get physiological benefits from them.

How meditation helps your heart?
The National Institute of Mental Health states that around 19% adults experience anxiety within the past year. Around 31% adults were reported to suffer from anxiety disorder at some point in their lifetime. We all experience stress in one way or the other. Excessive stress can contribute to high blood pressure, high cholesterol levels, overeating and physical inactivity. All these factors contribute to increased risks of stroke and heart disease.

Mindful meditation helps in reducing both stress and anxiety. Meditating regularly gives a boost to the immunity, eases inflammation in chronic conditions and reduces pain. Those who meditate regularly experience increase in gray matter in the brain, have improved levels of focus and concentration, reduced levels of stress and more will power.

Mindful meditation, when combined with cognitive behavioral therapy can thus be considered as an effective treatment for anxiety.

We have a number of one to one therapies here at the centre from Psychotherapy , HypnotherapyAcupuncture  to name but a few.

We also a number of classes that are a perfect introduction to meditation and mindfulness along with weekly Yoga,

For a full list of our weekly classes just follow HERE… 

Source: 

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