Prescribing yoga before medication for sleep disorders?

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As we age, sleep changes and may become more elusive. And sleep is mission critical for our mind/body health and longevity. Personally, as I have gotten older, I’ve kind of become obsessed with sleep, wanting to make sure that I get enough that includes adequate REM and deep sleep. I recently started to wear the Oura Ring to track my sleep and learn what I might be able to change in order to improve my sleep scores. I also read any new research that comes along related to sleep, including the benefits of it, the impact of the lack of it, and what life style changes support better sleep. So, I always get excited to see how such research continues to validate my own personal experience as it relates to the connection between yoga and sleep.

When working with clients and I learn about their struggles with their mental health, I explore their experiences with sleep, including perceptions and barriers to quality sleep. It is important to know that our sleep patterns do change as we age and the days of sleeping “soundly” for 8 hours as a child are behind us. Our circadian rhythms shift, leading to feeling sleepy earlier and going to bed earlier. It can also result in more difficulty staying asleep through the night. Hormonal changes, such as a reduction in melatonin that regulates sleep, can impact our sleep. Data shows that there is a change in our sleep architecture as we age, including spending less time in deep, restorative sleep stages and sleep becomes lighter and more fragmented, with more awakenings throughout the night. Knowing this information is important so we don’t develop thoughts like “I had a lousy night sleep.” just because we woke up several times throughout the night. These thoughts, when repeated, tend to become beliefs that incorrectly inform your mind/body health status. The best indicator of a good night’s sleep is not based upon how many hours of “solid sleep” you get, but instead waking up feeling refreshed and ready to start your day and not relying on caffeine to stay awake during the day.

Dealing with medical conditions, such as pain and urinary problems, can impact our ability to fall asleep and stay asleep as well. If you are taking prescription medications for chronic medical conditions, these medications can impact the quality of your sleep too. Changes in our activity level, diet and social habits as we move into the later stages of life can also impact our sleep. So, when we take a look at the broader view of sleep, we might feel like there is not a lot we can do to improve our sleep. But wait! Knowing that lifestyle factors, such as diet, exercise, and social interactions, have up to an 80% impact on our health and longevity, we do have the opportunity to make such changes.

The benefits of a yoga practice at any age has been shown to have many positive impacts on our mind/body health. And, as the number of people aged 65 and older increases, there are more yoga teachers and classes focused on this population, making gentle yoga and chair yoga options more available than ever. So no need to twist yourself into a pretzel or flip upside down to integrate the practice into your life and reap the benefits from it.

Research continues to show the many benefits of yoga. Specifically, how it improves sleep quality in the elderly, including improvements in sleep disturbance, sleep duration, sleep efficiency, and overall sleep quality. If you would like to read more on the recent research into the beneficial effects of yoga on sleep quality in the elderly, click the link below:

Benefits of Yoga on Sleep Quality in the Elderly

5 Intention-setting Ideas to Celebrate National Craft Month

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March is National Craft Month!

National Craft Month was established to encourage creativity and exploration.  Crafting has been shown to relieve stress and boredom.  It can spread passion and identify hidden talents!

Crafting includes a broad range of mediums:  paper, fabric, wood, paint, glass, clay, yarn, beads, leather, stone, crystals and metal.  The art of crafting is dedicated to inspiration and motivation.

Learning a craft offers many mind-body benefits. Most crafts require fine motor skills and concentration, which support the development of these skills in children and maintain them as we get older.  Discovering a craft that allows you to express your creativity provides stress relief and can lower blood pressure.  Many people struggle with stillness meditation, so crafting becomes a moving meditation.  Also, whenever we learn a new skill, there is a natural positive reinforcement that builds confidence from the inside out.  With each new step learned, the satisfaction from gaining the skill is rewarding, reinforcing our motivation to continue to learn.  When we craft in a group, it builds community and a strong community contributes to longevity.

When creativity becomes stress relieving and inspirational, it fills the soul!

Below are some intention-setting ideas for celebrating this month of creativity, exploration, and inspiration:

  1. Visit the Library.   National Craft Month might be the perfect time to visit your local library as they offer special crafting sessions.  Consider looking for events like scrapbooking, painting or origami and try one that intrigues you!
  2. Teach Your Craft.  If you have a crafting skill that you are passionate about, perhaps think about teaching someone your craft and sharing your passion!
  3. Host a Party.  If you might be so inspired to spread your passion more broadly, consider hosting a crafting get-together.  You might center it around a theme, like “Spring Wreaths” or “Painted Rocks,” so everyone can craft together while sharing and connecting.
  4. Support Local Craft Stores or Artisans.  Another way to celebrate National Craft Month is to show support for crafters.  Perhaps attend a local craft fair or buy supplies at your local craft store.  You might also attend a local artisan’s workshop or promote their work on social media.
  5. Share Crafting Tips and Ideas.  If you are not so inclined to teach your craft in a hands-on way, consider using your social media to post your favorite crafting hacks, tutorials, or even your finished projects. Engaging with others in this way can inspire even more creativity!

5 Intention-setting Ideas to Strengthen Our Courage

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With the new calendar year comes intentions for change. As we welcomed the Chinese New Year of the Snake on January 29th, the snake encourages all of us to embrace change and growth.  Yet change is scary as it requires us to open our hearts up and take a risk to try something different.  It invites us to face the fear of failure, even when the simple act of trying is evidence of our courage, regardless of the outcome.

Change requires courage, so below are some intention-setting ideas to strengthen our courage in these times of change:

  1. Start Small.  Courage exercises our heart muscles, so starting with small, manageable risks that push us a little out of our comfort zones is a good place to test the waters.  With each small attempt to tackle something new, courage will grow and your heart muscles will strengthen.  So perhaps revisit your intentions for the new year and break them down into small steps and start there.
  2. Shift Focus.  Fear of failure can hold us back on our journeys of growth.  Failure is a teacher and guide.  The more we can befriend failure and see it as a teacher, the less scary it becomes and the more we can shift our focus on what we define as success.  Consider redefining success and failure, with success reflecting your courage to try something new and failure reflecting your willingness to make mistakes and learn from those mistakes by taking action, paving the way for your growth and enhancing your resilience.
  3. Practice Self Compassion.  Accepting and embracing failure as a necessary part of a full life supports courage and includes practicing self compassion.  So consider ramping up your commitment to self compassion so you are open to treating yourself with loving kindness in those painful moments of failure.  Perhaps buy a deck of cards that provides self compassion exercises to practice after a setback, especially if self compassion is a new tool in your current coping skills tool kit.
  4. Build a Support Network.  Surrounding yourself with supportive people who embrace and encourage growth emboldens courage. Having a group that believes in your ability to change can reinforce your courage when facing a new challenge.  Consider seeking advice, encouragement, or simply reassurance from those who care about you as such support can increase your confidence and provide you with more motivation.
  5. Take Time to Reflect.  As you begin to more consciously take those small, manageable risks, plan to reflect on your accomplishments, both from your redefined success and failure perspectives.  Consider starting a Growth Journal, where you write down the steps you took from a place of courage and the results.  Then, in those inevitable moments of self doubt, you can open your journal to remind yourself of times when you’ve overcome obstacles and what you learned that has supported your progress.  Reflecting on your previous experiences of  courage will help to reinforce the core belief that you are capable of navigating change.

5 Intention-setting Ideas to Raise Poverty Awareness

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January is Poverty in America Awareness Month!

National Poverty in America Awareness Month is observed in the month of January.  I experienced food scarcity as a child, so this topic is close to my heart.  Food scarcity can have a profound and wide-ranging impact on a child’s mental health.  It affects their emotional well-being, cognitive development, and social interactions, and it can have lasting effects into adulthood.  Addressing food insecurity is essential not only for physical health but also for the mental well-being and future development of our children.

Congress officially recognized Poverty Awareness Month in 2009 to raise awareness and bring attention to the growth of poverty in the United States.  The poverty rate in 2022 was 11.5% or 37.9 million people living in poverty.  Poverty can arise from many factors, including but not limited to limited access to education, disabilities, and/or social discrimination.

Organizations like the Community Action Network focus on efforts to raise awareness about poverty by sharing stories of people experiencing financial hardship.

Below are some intention-setting ideas to help raise awareness, generate support, and foster meaningful change to combat poverty in America:
  1. Host.   Consider organizing a neighborhood food drive to support local food banks, shelters, or community organizations that assist individuals and families experiencing food insecurity.  You might partner with a local business or school to maximize participation and impact!
  2. Volunteer.  Another option to consider might be to spend time volunteering at a local shelter, soup kitchen, or organization that supports individuals experiencing homelessness or poverty.  You can assist with meal prep, distribution of supplies, or providing support in other ways..
  3. Educate and Advocate.  Perhaps you might use your social media platforms to share information, statistics, and personal stories that highlight the realities of poverty in America. Maybe encourage discussions on systemic issues, such as affordable housing, healthcare access, and education, and advocate for policies that address these challenges.
  4. Fundraise.  If you find you have more time this month, perhaps plan a fundraising activity, such as a charity run, auction, or online campaign, to raise money for organizations working to alleviate poverty.  Funds can support housing initiatives, educational programs, job training, or mental health services for low-income individuals..
  5. Discuss.  Consider collaborating with local experts, activists, or community leaders to organize a discussion or panel on the causes and solutions to poverty.  You might engage your community in dialogue around sustainable solutions such as universal basic income, affordable housing, and access to quality education and healthcare..

What new non-drug approaches to treating PTSD are on the horizon?

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My husband purchased a virtual reality headset a couple of years ago to enhance his workout routine. I thought whatever supports his efforts to maintain his health and increase his chances of a longer life, go for it! Two years later, he continues to use it, so I’m grateful it was not just another impulse purchase that sits on a shelf somewhere. His continued use of it reflects virtual reality’s potential staying power. What does any of this have to do with PTSD treatment?

One of the first-line evidence-based treatments for PTSD is prolonged exposure therapy. Prolonged exposure is a trauma-focused psychotherapy that supports people as they confront memories, feelings, and situations that they avoid since their trauma. The premise of this approach is to gradually teach them that their trauma-related memories and cues are no long dangerous in the present and don’t need to be avoided. One approach to prolonged exposure is imaginal exposure where the person revisits the traumatic memory in their imagination and recounts the event. This imaginal exposure causes the person a great deal of distress, promoting emotional engagement with the trauma memory. It is then followed by cognitive processing of the experience of revisiting their trauma. Although effective, might there be another approach that might reduce the level of distress by speeding up the psychophysiological habituation process through this approach?

That is the exact question that the VA attempted to answer in a recent research study. They wondered if they added repeated, bifrontal direct neurofeedback (AKA transcranial direct stimulation) to therapeutic exposure using virtual reality, would it reduce the symptoms of PTSD perhaps faster. The VA already recognized the significant potential of noninvasive brain stimulation as a novel treatment to reduce PTSD symptoms, specifically in the particularly difficult population of military veterans. They had conducted a prior pilot study that showed promising findings which prompted them to move forward with the gold standard of research, a double-blind randomized clinical trial. This RCT replicated the key findings of the pilot study, including significant improvements in self-reported PTSD symptoms, reductions in autonomic arousal, and improvements in their social functioning. They concluded that combining repeated direct neurofeedback with virtual reality is a promising strategy and highlights the innovative potential for these combined technologies.

If you are interested in reading the full research article, click below:

Neurofeedback and Virtual Reality for PTSD

5 Intention-setting Ideas to Protect Your Identity

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National Identity Theft Prevention and Awareness Month!

With a recent burglary and learning that part of my Social Security number was found on “the dark web’ rattling my cage so to speak, I felt compelled to alert others to perhaps raise their awareness as to what they might be able to do to protect themselves.  December brings the holiday season and. along with it, an increased vulnerability to identify theft.

So, to bring more peace of mind to this season, below are some intention-setting ideas to consider to keep you and your information safer:

  1. Think Twice.   When receiving unsolicited emails, texts, or phone calls, stop for a moment and think twice, especially if there is a request for any personal or financial information. Scammers often pose as legitimate organizations.  Consider making it a standard practice to verify the source before sharing sensitive information and not clicking on suspicious links and/or downloading attachments until you have verified the source.  You might also consider asking someone you trust to review any unsolicited email or text to help discern if it is legitimate or a scam.
  2. Get Creative.  I know that when we have over 100 different accounts from banking to Netflix, thinking about having 100 different passwords can be quite overwhelming.  So perhaps look at coming up with passwords as a creative process that might bring a smile to your face, such as using symbols to represent letters (i.e., $ for S) and letters that sound like words (i.e., R for are).  You might use a password manager to securely store what you have created, even if it is a password-protected spreadsheet, like Excel.
  3. Double Your Authenticity. Many web sites have started to implement 2-factor authentication (2FA) on accounts to enhance security.  2FA requires a second form of verification, often a security code sent to the telephone number on record, in addition to a password.  Consider, whenever possible, enabling 2FA on your accounts to add an extra layer of security and enhance your peace of mind!
  4. Annual Monitoring.  There are three major credit bureaus in the US (Equifax, Experian, and TransUnion) that provide FREE annual credit reports.  You can request yours through AnnualCreditReport.com.  Consider putting a reminder in your calendar to check your credit reports regularly to spot any unauthorized activity.  Perhaps also consider signing up for credit monitoring services for real-time alerts, like I did, through LifeLock.
  5. Shred.  With so much technology out there, we might think that is where we need to simply focus our energies to protect our identifies.  However, it is still import to shred any documents that might contain personal information, such as Social Security numbers, including bank and credit card statements, health care EOBs/bills, 401K investment papers and/or utility bills instead of simply recycling them. This helps prevent thieves from accessing your information through physical means.  What we learned through our burglary experience is, thieves are focused on stealing locked safes because they often contain guns, yet they might also be where people put their Social Security cards and Birth Certificates.  So, paper is still a valuable commodity in the identify theft market.

5 Intention-setting Ideas to Strengthen Your Kindness Muscles

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World Kindness Day was first introduced in 1998 and is observed each year on November 13th.  The World Kindness Movement (WKM) introduced World Kindness Day to promote awareness of global goodwill and offers an opportunity to highlight good deeds in the community.  People around the world are encouraged to perform acts of kindness every day throughout the month.  If you need some ideas to stir your motivation, The Mayo Clinic offers a Kickstart Kindness program that you can check out.

Kindness is not simply an action.  It is a quality of being that can be cultivated.  Demonstrating kindness can be simple and free and has been shown to be health-enhancing!

Below are some intention-setting ideas for why kindness matters and why you might want to catch the kindness wave this month:

  1. Connection.   Acts of kindness have been shown to create bonds between people that foster relationships.  They create a sense of community fulfilling a basic human need for a sense of belonging.  Consider volunteering some time this month in a community outreach effort such as at a local food pantry or an environmental conservation project, such as a beach cleanup.
  2. Well-being.  Being kind can boost your own mental health by decreasing stress and anxiety and increasing your mood.  It often leads to feelings of happiness and fulfillment and often starts with being kind to ourselves.  Perhaps this month you set an intention to write down the noise that your critical voice is often heard making and try rewriting it as if you were offering a dear friend or your child words of comfort to show themselves kindness.
  3. Ripple effect.  Demonstrating kindness can inspire others to be kind when they see and feel it in action!  Modeling behaviors impacts people, especially children, by teaching them social skills, to help others, and how to engage in other positive social interactions.  So know that when you model kindness it is creating a positive chain reaction that can spread throughout a community.  Consider where you might model kindness this month and then observe how your behaviors might become contagious!
  4. Resilience.  Kindness builds resilience in many ways, including helping you to focus on your strengths (instead of where you feel you are going wrong), activating your brain’s reward system reducing powerful emotions such as shame and self-loathing, and building social connections and a supportive network.  With these tools, kindness can provide support and comfort, helping you to better navigate challenging times.  Even witnessing acts of kindness increases the production of serotonin, a neurotransmitter that regulates mood.  So perhaps set an intention to increase the occurrence of expressing your appreciation to the people in your life that support you in some way every day, knowing it will build both yours and their resilience, a gift that will keep on giving for a life time!
  5. Empathy.  Developing empathy can support exercising our kindness muscles.  Empathy requires us to not only understand but share in another’s emotions as if you were walking in their shoes.  It encourages compassion, which goes beyond empathy by actively wanting to reduce the suffering of another by taking some action to help them.  Consider someone you know that might be suffering in some way right now and lean into what they might be feeling at this time.  Notice what emotions arise for you.  Notice if some action comes into mind that might provide this person some support.  That’s empathy and compassion at work, promoting a more caring and tolerant culture.

5 Intention-setting Ideas for Expand Awareness of ADHD

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October is ADHD Awareness Month!

When you hear the acronym PDA, what do you think of?  Up until recently, I would have said ‘public display of affection’.  Well this acronym has more recently taken center stage in the world of neurodiversity as a new symptom of Pathological Demand Avoidance.

What is that you might ask?  Well, it is estimated that 30% of individuals diagnosed with ADHD may have PDA.  Symptoms of PDA may include, among others, resistance to demands, refusal to follow rules, and a tendency to be argumentative. People with PDA may have sensory processing issues, such as intolerance to certain noises or textures, and exhibit obsessive behavior, often focused on people.

If this is all new to you, or perhaps you identify with some of these symptoms, this is a great month to get involved!  The theme for this year is “Awareness is Key!“.

Below are some intention-setting ideas for participating in ADHD Awareness month:

  1. Educate Yourself.   Consider setting aside some time to learn about ADHD, including it’s symptoms, diagnosis and treatment options.  You might start here.
  2. Share Information.  If you are active on social media, perhaps use your platforms to share facts, stories, and resources about ADHD using #ADHDAwarenessMonth.
  3. Support ADHD Organizations. If you have the time and/or the money, consider volunteering with or contributing to organizations dedicated to ADHD awareness and advocacy!
  4. Advocate for Education.  Perhaps, if you have a loved one who has been diagnosed with ADHD, consider becoming an advocate for better understanding and accommodations for individuals with ADHD in schools and workplaces.
  5. Connect.  Consider connecting with the ADHD Community by joining or supporting local and online ADHD support groups and communities.

New Year Vision Board Playshop!

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5 Intention-setting Ideas to Bust the Myths of Suicide

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Suicide Prevention Month

Suicide is a public health crisis that affects millions of people worldwide.  Unfortunately, many misconceptions and myths exist around it, which hinder understanding, empathy, and effective prevention.  September is Suicide Prevention Month to help raise awareness of suicide prevention and of actions that can be taken to promote healing, offer help, and give hope.

Below are some intention-setting ideas for busting some of the most common myths:

  1. Ask.   Myth: Talking about suicide will make someone more likely to act on it.  Actually, research findings suggest that people who are having thoughts of suicide feel relief when someone asks about them in a caring way and that acknowledging and talking about suicide may reduce rather than increase suicidal ideation.  So, if you are concerned about someone you care about, please consider asking them if they are having suicidal thoughts.
  2. Listen deeply.  Myth: People who talk about suicide are just seeking attention.  The fact is talking about suicide can actually be a critical step in prevention. It opens up communication, provides an opportunity to offer your support, and helps the person feel less isolated and alone.  People who talk about suicide are seeking connection, not attention.  If someone you care about tells you they are thinking about suicide, consider providing support by deepening your connection with them through a compassionate and caring conversation.
  3. Empathize. Myth: Suicide is a result of personal weakness or a lack of willpower.  This is a very harmful stereotype.  Suicidal thoughts are often a result of overwhelming emotional pain and a sense of hopelessness.  People who die by suicide are not weak; they are simply overwhelmed by circumstances they feel unable to cope with.  If someone reaches out to you for support, the most effective intervention you can do is to listen with empathy and be non-judgmental.  The main thing that someone needs in these spaces is to be heard and not judged.
  4. Learn.  Myth: Only people with mental illnesses commit suicide.  Although mental illnesses, such as bipolar disorder and schizophrenia, are significant risk factors for suicide, people who experience loss or significant stressors (without a mental health diagnosis) can also be at risk.  Do you know anyone that has experienced one of these significant life events:  unemployment, relationship problems, child abuse, bullying, traumatic brain injury, chronic pain and/or chronic health issue?  Are you aware that all of these are triggers that can activate suicidal thoughts or heighten suicide risk?  To learn more about the risk factors for suicide, consider visiting the National Association of Mental Illness’ website.
  5. Encourage.  Myth: If someone is truly suicidal, there’s nothing you can do to stop them.  People in crisis often feel that their pain will never end.  It’s important to remember that people who are suicidal are often in a state of extreme distress.  They may not be able to think clearly or rationally.  With appropriate help and support, many find that their situation can improve.  Intervention can offer solutions and relief that individuals in crisis may not be able to see at the moment on their own.  It’s important to take any mention of suicide seriously. Consider encouraging your loved ones that might have shared their experience of suicidal thoughts to seek support from a mental health professional to address their underlying pain.  If you or someone you know is struggling with suicidal thoughts, please reach out for help.  Below are some resources:
  • 988 Suicide & Crisis Lifeline:  Call or text 988
  • The Trevor Project:  1-866-488-7386
  • The Jed Foundation