Categories
Anxiety Depression Mental Health & Wellness PTSD Trauma

Witnessing War & Your Mental Health

These past couple of years have been a bit different to say the least. Now on top of coming out of a pandemic, we are witnessing a war — watching, listening, and seeing the horrific things going on in the Ukraine can have a negative impact on your mental health. First, let’s take a look at how war has changed in the media. During World War I, the media consisted of radio and newspapers, and World War II added newsreels which were viewed at the movie theater kept folks up to date of “our boys” across the sea. By the time Vietnam and The Korean War came around, the media had expanded to include television which brought what war really looked like into our living rooms. I remember as a child watching Walter Cronkite as he explained what was going on, seeing the imagery, and watching the reporters as Saigon fell. I remember watching the soldiers and sailors come home from Vietnam; seeing their families run up and hug them. When the Gulf War came about, viewing war was even more accessible due to the latest technological advancements of the internet and email. Soldiers, Sailors, Airmen, Marines could directly communicate via email to their families and tell them what they were experiencing and witnessing first hand. Further was the use of satellite phones (before cell phones) that could be used to call home. As the wars progressed forward, more technology was becoming available and people could actually go on a computer and look at news being shared from around the world. The adoption of personal cell phones in the 90’s greatly increased our levels of exposure and now that smartphones are ubiquitous we have the entire power of the global world wide web at our fingertips.. Starting with Afghanistan and now with Ukraine, we can watch what’s going on 24 hours a day, 7 days a week in real time. Even if you don’t “doom scroll,” one cannot avoid being a direct witness to this war. The exposure is constant, but how does the body handle it?

It is true that you can be traumatized by watching, listening, and seeing images of war – the haunting images can alter our immediate realities and also our connection to our pasts.

In 2019, the National Institute of Health (NIH) wrote an article, “Can you get PTSD/Trauma by watching TV?” They concluded, “TV viewing following trauma exposure may be a marker of vulnerability for developing PTSD and also a consequence of having PTSD. High TV viewing levels may be linked with ineffective coping strategies or social isolation, which increase risk of developing PTSD” (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6428392/).

Which leads me to consider how trauma, stress, and anxiety from witnessing war in the media manifest and show up in the body. While an official diagnosis from a doctor is imperative, one can keep an eye out for the following:

  • Sleep Issues – lying in bed at night not being able to sleep
  • Constant urge to check your phone, watch the news, and be in touch with what’s going on
  • Not wanting to do your favorite hobbies
  • Reliving what you watched over again in your head
  • Anxiousness – What if the war comes here? What if we go to war? What if there’s a draft?
  • Restless and Agitated
  • Fatigue and Exhaustion
  • Frequent Headaches
  • Irritable
  • Drinking alcohol more than usual or using recreational drugs
  • Gut/bowel issues
  • Changes to blood pressure and heart beat
  • Lack of sex drive – yes! Long term stress, anxiety, and trauma (and depression too) can cause a lack of sex drive!

This is just a short list of common symptoms.

There are a few simple things you can do to combat the information overload:

  • Pay attention to the amount of time spent on your phone, what you’re looking at and when. Turn off any and all alerts that can wake you through the night and set a curfew by when you will stop looking at your phone. My curfew happens to be 8pm.
  • Second, stop or limit your watching the news. That’s probably a tough one. Not that I’m against the news nor do I feel we should be ignoring what is going on as a matter of fact, the opposite. As I read in the New York Times recently, “The best photographs of war might make us want to look away. It’s imperative that we do not.” But the consumption must be contained. Witnessing war in the evening can cause stress which makes falling asleep might be harder because of what you’ve witnessed – you can also suffer from nightmares and eating while watching the news can cause digestion issues.
  • Get out. Go for a walk. Even if it’s just around the block or down the street, getting out in nature can really help with your overall outlook in life.
  • Exercise— I am not talking about running 5 miles. The exercise can be as simple as lifting cans of beans to getting a membership at a gym. Yoga is also a great way to reduce anxiety and relieve stress. The American Osteopathic Association wrote a great article about how yoga helps with mental health. Natalie Nevins, DO out of Hollywood states:

Aside from the physical benefits, one of the best benefits of yoga is how it helps a person manage stress, which is known to have devastating effects on the body and mind. “Stress can reveal itself in many ways, including back or neck pain, sleeping problems, headaches, drug abuse, and an inability to concentrate,” says Dr. Nevins. “Yoga can be very effective in developing coping skills and reaching a more positive outlook on life.”

Yoga’s incorporation of meditation and breathing can help improve a person’s mental well-being. “Regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration,” says Dr. Nevins. Body- and self-awareness are particularly beneficial, she adds, “because they can help with early detection of physical problems and allow for early preventive action.”

Some of my favorite poses (which can be done in a chair too) to help me regroup and reset go like this:

    • Standing nice and tall, roll the shoulders up and back. Inhale the arms overhead, then exhale them forward fold,
    • Inhale the hands to the shins, exhale them back to the floor,
    • Walk the feet back to plank (top of a pushup). If you’re using a chair, you can do a plank using the chair,
    • Take a deep breath, and as you exhale bring the entire body to the floor. If you’re in a chair, just stay in the plank position.
    • Inhale, lift the chest and head up to cobra, exhale down. If you’re in a chair, stay in plank.
    • Tuck your toes in, inhale, and lift your buttocks into downward facing dog. You can do this with the chair too. Just lift your buttocks and walk in your feet a little.
    • As you exhale, walk your feet towards your hands. Inhale the hands to the shins and exhale them back to the floor.
    • Inhale the arms up in the air, lift the torso too and as you exhale bring the hands to the heart. You can do this as many times as you feel necessary.
    • Meditation is an amazing way to help with dealing with stress, anxiety, and trauma (and depression too!). There are over 20+ types of meditation out there. So many have come to me telling me they “can’t meditate.” If you are one of those people, you just haven’t found a type of meditation that you liked. People who have anxiety, depression, trauma, and stress typically do better with using a mantra/word or saying type of meditation. Samoon Ahmad, MD is a Clinical Professor of Psychiatry, NYU Grossman School of Medicine; Unit Chief, Inpatient Psychiatry, Bellevue Hospital Center; and Founder of Integrative Center for Wellness in New York City who wrote an article for Psychology Today. He states, “Meditation, particularly mindful meditation, teaches those who practice it to focus on the present moment, breath by breath. Suzanne Westbrook, a retired internal medicine doctor at Harvard, describes it as a means of “noticing what happens moment to moment, the easy and the difficult, and the painful and the joyful. It’s about building muscle to be present and awake in your life.” My dear friend, the Venerable Bhante Sujatha from the Blue Lotus Temple in Chicago says, “The world is too big to change, but you are big enough to change yourself.” If you’re new to meditation, you can start off by using an app like Calm, Insight Timer, or 10% Happier. There are quite a few apps out there for meditation so play around and see what works for you. If you’re on a budget, Insight Timer and Calm have free portions you can use over and over again. If you’re not an app person and want to try on your own, you can use the Loving Kindness Meditation which is extremely simple, “I am Happy. I am Healthy. I am at Peace.”

Here is a great sample 15-minute mindfulness meditation:

 

  • A breathing (which I know some of you are saying, “huh?) practice is a fabulous and simple way of working through anxiety, depression, PTSD/trauma, and stress. From three part breathing to 4-7-8 breathing to box breathing, there are quite a few different practices to try.
    Three-part breathing (or diaphragmatic breathing) starts at the belly and works your way up to the thoracic and cervical areas.
    4-7-8 breathing is super simple too. Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. You can do this 5 – 8 times.
    Box breathing is another simple one. This is also taught in the military. Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. Like 4-7-8 breathing, you can do this 5 – 8 times.
  • Boundaries are important when it comes to your exposure too. Oftentimes individuals will want to talk about what’s going on out in the world. If you find these conversations are challenging for you because of the content, walk away, ask your party to change the subject, or leave.
    All these things are easy, simple, and free or of little cost. You don’t need to spend an extravagant amount of money to help yourself. There are so many things on the internet that can aid you too. YouTube has great meditations and calming music. So does Apple and Spotify if you use them.

I’ve personally been through three or four wars; from watching them on tv as a child to participating in them as a former military member, I’ve been targeted in active war zones and experienced unrest in foreign countries. I know what it’s like to live with some level of PTSD day in and day out and it is no picnic — but it is manageable.

All of the tactics I mentioned above I do each and every day. When I wake up, while my tea is steeping, I meditate for 5 minutes. I do my daily yoga practice in the morning before I shower and, in the afternoon, I take a walk with my dog. In the evening, I do another meditation practice and a breathing practice before I go to bed. These practices, as simple as they are, when done consistently work to lower my stress and anxiety and I’m always looking for new and different ways to help others work to lower their anxiety, depression, PTSD/Trauma, and stress – whether they realize they even have it or not. If you’re constantly witnessing war, it is quite likely your mental health is being affected by it. Take the time for yourself and help your mental wellness to be at its best.

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Cindy Beers, MS 500ERYT is a Mental Health Yoga Instructor and Service Disabled Veteran based out of Harrisburg, PA.

Categories
Meditation Mental Health & Wellness

New Podcast Episode – It’s a Meditation!!

Enjoy

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Categories
Anxiety Mental Health & Wellness

Anxiety and Neurofeeback

Today we talk to one of my dear friends, Tom Fink, PhD. We talk about anxiety, how it ties into other things, and Neurofeedback. He also talks about his invention MindReflector. You can find MindReflector at http://mindreflector.com. Healthcare workers and First Responders, listen at the end for a special deal JUST FOR YOU!
About Tom
Dr. Thomas E. Fink’s clinical training, supervision, and experience have included the application of psychological techniques to diverse patient populations, including long-term care psychiatric facilities, community residential and mental health facilities, and general and specialized medical/rehabilitative outpatient settings.

Dr. Fink has directed an inpatient behavioral modification program, provided behavioral and psychological consultation to the medical and psychology staff of state mental hospitals concerning patients with complex behavioral problems, and managed outpatient rehabilitation and pain management programs. His current area of practice involves providing service in and managing an outpatient psychological service, Acorn Health Associates, P.C., that specializes in rehabilitation psychology. Areas of interest include the application of EEG Biofeedback techniques to a range of medical and psychological disorders, including chronic pain, traumatic brain injury, ADHD, as well as depression and anxiety-related conditions.

Dr. Fink remains interested in theoretical psychology and has presented workshops over the past ten years examining the misleading and sometimes harmful assumptions and practices of a medicalized American mental health orientation. His current interest in EEG Biofeedback began when he watched an associate use these techniques to support dramatic and positive changes for patients with difficult medical and psychological conditions.

Check out today’s podcast.

Categories
Anxiety Mental Health & Wellness Stress

Being a Caregiver with a Dementia Patient

Today we talked to my friend Lindsey. Lindsay is a psych nurse who has taken time away from working to care for her mother. Her mother has early to middle stage dementia. We talk about anxiety with and someone that has dementia and the importance of making yourself first as a caregiver. Taking care of yourself and making yourself first as a caregiver is so very important. Lindsey gives us some tips on how to make yourself first, self-care, and how to take care of someone with dementia and staying calm. Check it out!

Also here’s an amazing app for Caregivers called Care for Caregivers.

Categories
Mental Health & Wellness

Episode one of my Podcast!

In this episode, we talk about me and my background. We also go for different things that we are going to be talking about in the next few weeks. I’m hoping to have guests soon lined up too!

Episode 1

Categories
Mental Health & Wellness

There’s a podcast coming!

Holy Cow! I made a podcast! It’s call Mental Health Toolbox and it will be on Spotify, Apple Podcasts, and I think Google. Check it out!

Categories
Anxiety

Gut Anxiety

This is a little personal. When I was going through my divorce in 1997, my ex husband used to stalk me. It was pretty bad. But because of it, I would have horrible morning anxiety. It was so bad I had diarrhea with it. Now we’re not talking about your every day diarrhea, we are talking if I didn’t run fast enough I wouldn’t make it and shit myself diarrhea. I had this issue since then. Crazy right? Leaving the house in the morning was a nightmare which includes lots of Imodium and CBD gummies.

How does this happen? Well, it all starts with those silly amygdala. Yup! How? Well it activates the vagus nerve which, in turn, stimulates the sympathetic nervous system. Now, I’ve been a patient of a psychologist for years and my anxiety is really in a good place. So why does it still happen?

I reached out to a friend of mine who is an MD/Homeopathic Doctor/Shaman/Reiki Master. He explained that while my anxiety has been lowered considerably, some anxiety can get stuck in the gut. It all has to do with the gut brain connection. The brain has been fixed but the gut hasn’t.

This year, I really wanted to get to the bottom of this shitty issue. So I did a couple things: first I found this amazing probiotic specifically for gut anxiety . What I love about this probiotic is it is specific for gut anxiety. While they can’t tell me what their secret ingredients are, I’m really liking it. Second, remember my friend I told you about about? He prescribed some homeopathic medicines which include: Licopodium, Rescue remedy, Star of Bethlehem, Sage brush, and Self heal. I’m pretty sure you can buy these via Amazon but I get them through him. Last, he did some shamanic healing on me. Now, before you get all weirded out, it actually is working. So don’t discount the weird stuff.

I went this route because sadly modern medicine didn’t have anything to deal with it. When I did the research it said, do yoga and meditate. Well I do that! So why isn’t it working? When I talked to a gastroenterologist about this, they really didn’t have an answer. They said they could prescribe anti-depressants. That wasn’t sitting well with me. I was on them for 21 years, so why would I even want to go back. Grant it, modern medicine is a great thing but there are some things that do perplex doctors and they have no answer. This situation was one of them.

The funny thing about this is while I was working on me to fix this little pooping issue, is I found out some of my other girlfriends have to too! The best part is, we share information now and help each other. I’m sure there are more of you out there who have this issue. It’s terrible! I can’t tell you how many times I’ve pooped myself and the embarrassment that goes with it. My husband luckily is very very understanding about this.

I’m hoping my racing the potty days are over. Cross your fingers.

Categories
Anxiety Mental Health & Wellness Misc. Trauma

Creating a Toolbox

Since I’ve had anxiety and trauma for pretty much the majority of my adult life, I created a toolbox for myself. Let me explain. When I first got diagnosed my doctor immediately put me on anti depressants and Ativan. I was on these for well over 20+ years. One day I decided I didn’t want to take it anymore. So me being me (a total geek and dweeb) I found a book to ween myself off. Let me just tell you how hard that was. There were times I felt like I was withdrawing from opiods. It was tough. Then I found Tom.

For those of you who don’t know Tom, he’s my co-author. He’s also an amazing psychologist. He immediately started me on Neurofeedback. What is Neurofeedback?

“Neurofeedback, also known as EEG (electroencephalogram) biofeedback, is a therapeutic intervention that provides immediate feedback from a computer-based program that assesses a client’s brainwave activity. The program then uses sound or visual signals to reorganize or retrain these brain signals” (https://www.psychologytoday.com/us/therapy-types/neurofeedback).

This is where I started creating my toolbox. After all the drugs were out of my body, I started to line up some things which would work for me. I used my yoga background and found the following:

1) Emotional Freedom Technique (EFT/Tapping) – Holy cow what an amazing thing to learn. I use this every day, twice a day. It keeps me sane. It’s great for anxiety that’s for sure. Here’s the best part, you can learn it for free on their website! Or I can teach you.

2) Breathing – Yep! Something as simple as breathing can help with anxiety too. My favorite is called three part breathing.

3) Meditation – I can’t live without it. There are many who say “Oh I can’t meditate.” Frankly, you just haven’t found the right one to use. Did you know there are 28 different types of meditations? Also using Insight Timer or the Calm app are great. It’s good to note here Calm always puts their app on sale after Black Friday for 1/2 price. So wait and take advantage of it.

Realize this, medication is a great thing. Modern medicine has done wonders for mental health. I personally just didn’t want to be on it anymore. So I don’t knock modern medicine; believe me.

This is why I created the Mental Health Toolbox. We all need a toolbox right? So what is the Mental Health Toolbox?

The Mental Health Toolbox is a 6-week workshop which meets once a week for about 1.5 – 2 hours. In it, we look at:

Anatomy of Mental Health – The definitions, differences, and understanding of anxiety, depression, PTSD, and stress·
How it Affects the Body – Mental Health does affects the body and it can have long term affects. We delve into the anatomy of where and how it affects the body and how it can be reversed.
Differences between Teen Anxiety/Depression and Adult Anxiety/Depression – Looking at how they’re different from different ages ranges. Depression in Teens and Adults
The Brain & Body – Understanding how the brain works with anxiety, depression, PTSD, and stress how it affects the body, and the long term affects in can have.
Triggers – What triggers anxiety, depression, PTSD, and stress
Emotional Freedom Technique (EFT/Tapping) – EFT is using acupuncture points with your fingers to help relax the central nervous system.
Meditation – by using a mantra-based meditation helps the mind from racing, keeps you present, and calms the central nervous system,
Pranayama (breath) – There are two different breathing techniques learned to help simply relax the sympathetic nervous system
Chakra’s – how they’re affected in anxiety and the body,
Affirmations – Affirmations are a great way to change how you feel about yourself and your life,
Body Positivity and how you view your own body,
Self-Compassion, how to have it and how to keep it.

So my dear friends, this is why keeps me sane. Try it creating a toolbox for yourself. If you want some help, I’ll help you. I’d be happy to.

Categories
PTSD Trauma

Living with PTSD

I live with PTSD. It’s not something I really talk about very often. In fact, I’ve hid it for years. My husband and my therapist didn’t even know; until two years ago. I was taking a class on Military Sexual Trauma and I started have nightmares and night terrors. You see, I had a sexual assault in 1982 while in tech school. I told my parents and one of my teachers. Both of them told me to keep quiet and not say a word. Back then, if I would have reported it, I would have received an Article 15 and kicked out. It’s a fact friends. Do the research. So I said nothing. In fact, I blocked it out for years.

I finally broke down and told both of them. My husband and therapist encouraged me to apply to the VA for disability. So I did. It’s been, to say the least, an adventure in learning ways to deal with this.

Things such as the attack on the Capitol on Wednesday 1/6/21 reactived my PTSD. My brain and body have been on high alert. It didn’t help matters that I was recovering from eye surgery either. Anger, fear, uncontrollable shaking, uncontrollable thoughts have plagued me. I look at people now and wonder, “Are they going to want to kill me because I’m a Buddhist and a Yogi?”

So now is the time to work on me even more. What have I been doing? Well, it’s a few things. First, I’ve reignited my meditation practice. I use two or three different types: TM (transcendental meditation), Lovingkindness meditation, and Music (specifically Krisha Das and Baird Heisy’s Puja). Second, EFT (Emotional Freedom Technique), Third, Havening. Last, breathing. The combination has helped dramatically. I’ve also shut off the news (which my husband loves to keep on all day and since he’s retired…well, we’ve had a discussion on it. I’ve also stepped back from social media a bit.

I know the most important things I can do right now is take care of me. It’s so important for all of us to put ourselves first; especially when we have trauma.

I’ll never be “cured” (hell I don’t even know what that means), but I know I can help myself.

Let’s talk about a few of these things:

I learned TM about 6 years ago and it’s amazing! TM teaches you how to meditate using a word to keep you centered. If you’re a veteran, the David Lynch Foundation helps veterans learn TM and gives them ways to help themselves.

Lovingkindness Meditation is a Buddhist based meditation that is so extremely simple: You use three sentences.

I am happy.
I am healthy.
I am at peace.

What I do when I do this I use my breath as a guide. On my inhale, I say, “I am” and on the exhale, “happy” and so on. I really helps.

Music is a great way to do a nice calming meditation. You can choose any type of music as long as it’s soothing. I highly suggest not using music like Guns N Roses or AC/DC.

The Emotional Freedom Technique was created by Gary Craig who is one of the coolest people on earth. You can learn it free on his website. He’s a great guy and you’ll learn a lot from his videos.

Havening is on the same lines as EFT. It’s a little different in the technique but is sure does work. Their website is filled with great information and video’s.

Categories
Anxiety Depression Mental Health & Wellness PTSD Stress Trauma

Anxiety is a Bitch

I’ve lived with anxiety and PTSD since 1982. I’ve worked extremely hard on getting in control. And I did! Between yoga and a great psychologist, I had it all under control.

But two things happened to me in 2020 which threw me into a loop.

The first was menopause. Ladies, if you haven’t gone through menopause yet, be prepared for a major (and I mean major) change in not only your body, but your mind too. Morning anxiety is horrible (which is typical for menopause).

The second is gut anxiety. This I’ve had since 1997. (NOTE: This is going to be a little graphic). So what’s gut anxiety? Simply put, your anxiety is so bad that is causes diarrhea. I mean racing to the bathroom and not making it kind of diarrhea.

Both these items will be talked about in the future.

In this blog, we are going to talk about things which get in our way of a life in which we want. We are going to talk about anxiety, depression, trauma, and stress. All the things which make life more difficult. We will also bring in people to talk to and helpful hints to hopefully get us through the day. At times, we will have video’s instead of writing.