An alternative way to do simple mindfulness (Part 1)

Most mindfulness techniques have at their heart a simple instruction.

Focus on your breath…

This is supposed to be simple, but what if it isn’t simple for you?  What then? For people struggling with anxiety it may increase the feelings of panic.

Mindfulness involves placing our attention on a chosen anchor, noticing when our mind is distracted or wandering and choosing to return it back, with a king and friendly curiosity towards the experience.  You should start simple by focusing 1 – 5 minutes or even do short 30 second bursts a couple of times during the day.  So, I want to introduce you to a few alternatives to using breathing as the anchor focused around our senses.

1. Look & Focus

Choose an everyday object in the room to look at and become aware of the colour, shape or light reflections.  I personally like looking at a light candle as its often flickers so there is movement too.

 

 

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    • Try to go to bed and get up at the same time as bodies like routine and it will help you sleep better.
    • Ensure your bedroom is quiet, dark, restful and the right temperature i.e. not to hot and not to cold. Remember it isn’t ideal to watch TV or work in your bedroom that includes trying to sleep while keeping one eye on your blackberry.
    • Try to mentally and physically relax before going to bed by turning of the TV or computer and having a warm bath, listen to some relaxing music, read a book or simply sip a cup of Chamomile tea.
    • Valerian is a dietary supplement that has been used since ancient times to help with a good nights sleep as it is known for combat insomnia and nervousness.
    • While exercise is great to combat stress, exercising too close to bedtime can actually make it harder to sleep.
    • It is best to avoid alcohol before your go to bed as for some people it will interrupt their sleep pattern later in the night.
    • It is best to avoid coffee from later afternoon onwards as for some people it will keeps them awake.
    Finally some of my clients have reports that Reflexology has helped them by because they find they sleep deeper and hence wake up more refreshed.

  • How do your friends impact your health?

    In my last blog article, I explored how your social network including your friends and family impact your motivation to be healthy. Being part of a group, or better yet, lots of groups is good for your health.  The kind of groups doesn't seem to matter - it could be a family group, friendship group, religious or spiritual group, tennis or book club.  What is important is that you identify with it and see it as a meaningful part of your life. Here are five good reasons why?

    1. It can help you live longer
      • "As a rule of thumb if you belong to no groups but decide to join one, you cut the risk of dying over the next year in half" R Putman, Bowling Alone.
      • An adequate social life provides health benefits on a par with quitting smoking
      • The benefits of social ties are akin to those of exercise once you retire.  In one study retirees belonging to two social groups had a 2% risk of death but if they lost touch with both groups it jumps to 12%.
    2. It can protect your heart
      • Heart disease is generally lower for those who are members of a social group.
      • The risk of death from heart disease diminishes if you belong to more than one social group.
    3. It can cut your risk of a cold
      • Those belonging to a wide range of social groups e.g family friends, work, recreation or religious groups are least likely to come down with a cold.  Six or more types of diverse groups cut the risk of a cold more than four times.
    4. It can alleviate depression
      • The more social groups you belong to the less likely you are to suffer from depression.
      • If you are depressed, joining a group can help you recover and cut the risk of a relapse by nearly a 1/4 if you join one group or by almost 2/3 if you join three.
      • If you are a member of a religious or spiritual group you are less likely to have depressive symptoms and more likely to have feelings of well being.
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    References J Holt-Lunstad, T B Smith, J B Layton (2010) Social Relationships and Mortality Risk: A Meta-analytic Review, Plos Medicine NK Steffens, T Cruwys, C Haslam, J Jetten, S A Haslam Social group memberships in retirement are associated with reduced risk of premature death: evidence from a longitudinal cohort study, BMJ Open Volume 6 Issue 2 D Reed, D McGee, K Yano, M Feinleib (1983) Social Networks and coronary heart disease among Japanese men in Hawaii, American Journal of Epidemiology 117(4) 384-96
    DC Classen, SL Pestotnik, JF Lloyd, JP Burke (1997) Adverse drug events in hospitalised patients.  Excess length of stay, extra costs and attributable mortality JAMA   Jan 22-29;277(4):301-6.
    F Tabassum, J Mohan, P Smith (2016) Association of volunteering with mental well-being: a lifecourse analysis of a national population-based longitudinal study in the UK BMJ Open 6(8)
    A Moe, O Hellzen, K Ekker, I Enmarker (2013) Inner strength in relation to perceived physical and mental health among the oldest old people with chronic illness Aging Mental Health 17(2):189-96.
    M P Aranda (2008) Relationship between religious involvement and psychological well-being: a social justice perspective Health and Social Work 33 (1): 9 - 21
    M Tarrant, K Warmoth, C Code, S Dean, V A Goodwin, K Stein, T Sugavanam (2016) Creating psyhcological connections between intervention recipients: development and focus group evaluation of a group singing session for people with aphasia BMJ Open 2016; 6(2)

  • Can acupuncture cut hot flushes by half?

    Hot flushes are temporary but recurring feeling of warmth that spreads over the body which often begins in the head and neck region and can be very troublesome. Hot flushes often occur during sleep, producing perspiration known as night sweats. As a result, hot flushes can have a big impact on your quality of life. Hot flushes are one of the most common symptoms women have when they go through the menopause. About 3 out of 4 women going through the menopause (75%) will have hot flushes.  If you've had one, there's no mistaking it: the sudden, intense, hot feeling on your face and upper body, perhaps preceded or accompanied by a rapid heartbeat and sweating, nausea, dizziness, anxiety, headache, weakness, or a feeling of suffocation. Researches recruited 209 women who experienced at least four hot flushes or night sweats every day.  All the patients received up to 20 acupuncture treatments within 6 months.  Nearly half the women saw a 47% reduction in hot flushes or night sweats, while almost 12% reported that their symptoms had stopped almost completely although 4% actually saw an increase in their problems. What is interesting is that most of the women how saw their hot flushes and night sweats decrease started seeing improvements after three sessions. Research http://www.wakehealth.edu/News-Releases/2016/Acupuncture_Reduces_Hot_Flashes_for_Half_of_Women,_Study_Finds.htm