Stress Reaction and Mindfulness

Stress Reaction and Mindfulness

Understanding how a stressed out nervous system can effect your mind, body, and spirit.

When we perceive something to be a threat either actual or perceived the hypothalamus and pituitary glands send an ALARM to the adrenal glands.

The biological basis to this system starts in the HYPOTHALAMUS and the PITUITARY GLANDS. 
These two things try to maintain homeostasis in the body. 
Some things they help regulate are:
blood pressure
heart rate
mood
metabolism
sleep

The adrenal glands play a part in keeping the body in homeostasis as well. However, this is the part of the body that can set off the ALARM system so we can fight or flight in a situation that is too threatening.  This process activates the SYMPATHETIC NERVOUS SYSTEM. Many of us live in a very sympathetic nervous system state. 

What happens to our bodies when we live here is that our bodies start to break down. Too much external stress leads to internal dis ease in the body.
cardiovascular
autoimmune
nervous system
immune system

This then can lead to MALADAPTIVE coping. A lot of people end up trying to cope with all this stress by engaging in destructive behaviors:
Overworking
Hyperactivity
Overeating
Alcohol
Drugs
Cigarettes
Caffeine

Then what happens is the body starts breaking down even more and people may start to feel:
physical and psychological exhaustion
Loss of Drive
Depressed
Anxiety
Panic
Heart Attack
Cancer
Genetic Predisposition

Practicing mindfulness, meditation, yoga, exercise, eating healthy whole foods can help to relieve the body of all this stress. By practicing this you are activating the PARASYMPATHETIC NERVOUS SYSTEM which naturally works at calming the body down. When the body is under too much stress it can not do this very natural thing. 

By changing your thoughts and practicing mindfulness, meditation, as well as yoga, you activate the healing chemicals in your body. These chemicals not only heal your body and mind, they also heal the very ESSENCE of you. They heal the very SPIRIT and SOUL that lives within in you.
You can HEAL your mind, body, and spirit by the thoughts you choose to think.

"Be HAPPY everyday

Saturate your mind in 

HAPPY

LOVING 

JOYFUL

HARMONIOUS  

thoughts

and you will

HEAL"

~Melissa Samartano

Dr. Melissa Samartano, PhD.,LMHC
Holistic Counseling Center
Raynham, MA 02767
Cell# 401-263-1599
Office# 508-819-0441
http://holistichealingmindbodyspirit.com
http://holisticcounselingcenter.blogspot.com/?m=1

What is the difference between a PSYCHOPATH and a SOCIOPATH?

So many people use these words interchangeably when talking about people who commit heinous crimes. The question always comes up in conversation: What is the difference between a psychopath and a sociopath? 

They are  both under the heading of Antisocial Personality Disorder in the DSM 5. The distinct difference is that sociopaths can have attachments to people and CAN (not always) feel guilty after they have committed heinous crimes.  Psychopaths feel little to no  guilt or remorse and feel no attachment to others. 

Article:

Differences between psychopathy and sociopathy, aside from origin, have been cited. The capacity to feel attachment and empathy towards another and to feel guilt and shame after doing something wrong is not associated with psychopathy; however it is suggested that sociopaths can emotionally attach to others, and feel badly when they hurt those individuals that they are attached to. The sociopath will still lack empathy and attachment toward the greater society and will not feel guilt in harming a stranger, or rebelling against laws, but does not lack empathy entirely, as is typical with the psychopath.

Therefore, both psychopaths and sociopaths are capable of committing heinous crimes; however, the psychopath would commit crimes against family members or “friends” (as well as strangers) and feel little to no remorse.
The last main difference between psychopathy and sociopathy is in the presentation. The psychopath is callous, yet charming. He or she will con and manipulate others with charisma and intimidation and can effectively mimic feelings to present as “normal” to society. The psychopath is organized in their criminal thinking and behavior, and can maintain good emotional and physical control, displaying little to no emotional or autonomic arousal, even under situations that most would find threatening or horrifying.  The psychopath is keenly aware that what he or she is doing is wrong, but does not care.
Conversely, the sociopath is less organized in his or her demeanor; he or she might be nervous, easily agitated, and quick to display anger. A sociopath is more likely to spontaneously act out in inappropriate ways without thinking through the consequences. Compared to the psychopath, the sociopath will not be able to move through society committing callous crimes as easily, as they can form attachments and often have “normal temperaments.” The sociopath will lie, manipulate and hurt others, just as the psychopath would, but will often avoid doing so to the select few people they care about, and will likely feel guilty should they end up hurting someone they care about.
So, while these two terms seem interchangeable on the surface because they share many of the same characteristics, they are more like two sides of the same coin. Looking at the differences may seem futile; however, looking at psychopathy and sociopathy as different constructs may prove to be helpful in understanding the etiology of these disorders, and in the development of effective treatment methods.
References
Hare, R.D. (1993). Without conscience: The disturbing world of psychopaths among us. New York: Pocket Books.
Stout, M. (2005). The sociopath next door: The ruthless versus the rest of us. New York: Broadway Books.
Walsh, A., & Wu, H.H. (2008). Differentiating antisocial personality disorder, psychopathy, and sociopathy: Evolutionary, genetic, neurological, and sociological considerations. Criminal Justice Studies, 2, 135-152.

Dr. Melissa Samartano, PhD.,LMHC

Holistic Counseling Center

Raynham, MA 02767

Cell# 401-263-1599

Office# 508-819-0441

http://holistichealingmindbodyspirit.com

http://holisticcounselingcenter.blogspot.com/?m=1

MINDFULNESS GROUP APRIL 20th - JUNE 15th MONDAY NIGHT FROM 6-8pm

MINDFULNESS GROUP

APRIL 20th - JUNE 15

MONDAY NIGHT FROM  6-8pm

8 WEEK

Mindfulness-Based Stress Reduction (MBSR), developed by Jon Kabat-Zinn, involves meditative exercises to increase awareness in the present.  By increasing mindful attention, we are able to exert greater self-control and lessen the impact of stress in our lives.  This course includes guided meditation, group discussion, readings, gentle yoga and stretching, in addition to some individualized support sessions.  Assignments, weekly readings, class participation, and daily home practice are required. 

 The course consists of a mandatory orientation and weekly two-hour classes for eight weeks. 

Please contact Melissa if you are interested

401-263-1599

Dr. Melissa Samartano, PhD.,LMHC

Holistic Counseling Center

Raynham, MA 02767

Cell# 401-263-1599

Office# 508-819-0441

http://holistichealingmindbodyspirit.com

http://holisticcounselingcenter.blogspot.com/?m=1

SEATED SPINAL TWIST: An effective way to relax the mind, body, & spirit

            SEATED SPINAL TWIST

This asana pose is very effective when working with children, adolescents, and adults who suffer from panic disorder and generalized anxiety disorder. It is also useful when working with people who suffer from PTSD. It helps calm down the central nervous system by activating the parasympathetic nervous system which helps the body calm down and feel more relaxed.

1. This pose is very rejuvenating because we are twisting and messaging the internal organs in the abdominal area.

2. It helps improve our digestive system

3. It helps relieve stress in the belly and hip area.

4. It helps relieve back pain and neck pain. 

LETS TAKE A LOOK AT OUR ALIGNMENT

1. Sit in a comfortable seated position (Indian style is fine) you may want to sit on a blanket or pillow so your knees can relax.

2. Shoulders should be down and away from ears.

3. Crown of head lifts to the sky

4. Muscles should be engaged in the stomach so back is nice and flat.

5. Sink glutes down into mat and raise head up to sky.

WE ARE GOING TO INCORPORATE A DEEP BELLY BREATH INTO THIS FABULOUS TWIST

6. So many of us breath from our chest which is not good because we are never getting a full breath which helps the body relax. A full belly breath helps activate the parasympathetic nervous system so the body can feel calm and relaxed.

7. What I would like you to do is start flowing in and out of the twist from side to side which is a great warm up and then we can transition into the pose.

8. Inhale staying centered and then as we exhale turn. On the twist you want to put your right hand and place it on the outside of the opposite knee. So bring your right hand across to the outside of left knee. 

9. Then turn the torso to the side and left hand can rest on the floor right below the shoulder. You can use you fingertips if your hand does not feel comfortable flat on the floor. 

10. Then continue and inhale center and exhale on the twist. 

11. If you would like to deepen the stretch you can turn all the way around placing your hand behind your tailbone looking behind you trying to get your chin over your shoulder. Do NOT force your body into the twist more than it wants to go. Hold for 3-5 breath and repeat on the other side. 

12. On your last exhale close your eyes and come back to center noticing the work you have done on both sides of your body. 

SUCH A FABULOUS ASANA POSE

NAMASTE

Dr. Melissa Samartano, PhD.,LMHC
Holistic Counseling Center
Raynham, MA 02767
Cell# 401-263-1599
Office# 508-819-0441
http://holistichealingmindbodyspirit.com
http://holisticcounselingcenter.blogspot.com/?m=1

The Science Behind How People Heal: Using Mindfulness, Meditation, and Yoga in the Therapeutic Process.

The Science Behind How People Heal: Using Mindfulness, Meditation, and Yoga in the Therapeutic Process 

When you meditate, practice mindfulness, and use yoga postures the body releases different neurotransmitters which helps restore a natural balance.

Our bodies know how to heal itself. We have come into this world with certain chemicals in the brain and body to help with this process. 

Different kinds of neurotransmitters that help with the healing process are: 

Glutamate: excitatory and GABA

Acetylcholine: lowers heart rate through vagus nerve and activates the somatic nervous system

Dopamine: pleasure and reward

Serotonin: emotionality and sleep

Norepinephrine: alertness

Endorphins: alleviate pain

Oxytocin: hormone which can function like a neurotransmitter. It changes the cell activity in many biological functions such as social connection, optimism which is activated by touch through the vagus nerve. 

Your thoughts do effect your body. The mind body link. Think about sinking your teeth into a lemon. What happens to your body? Your mouth begins to salivate. 

Ideomotor means that your thoughts have an effect on your body.

Meditation teaches us that we are a unity of mind and body. Yoga means (yoke) the union of the mind and body. 

When you think HEALING while you meditate  your body will start to elicit the healing chemicals in your body so healing starts happening. Meditation and yoga elicit a feeling of well being. 

Trauma sanctuary meditations for people who suffer from PTSD which is ANY past trauma.

Visualizing a sanctuary a place to elicit ideomotor change.  Which means again that your thoughts have an effect on the body. Putting your mind at ease, relaxing, and thinking about that sanctuary in your mind produces the feel good chemicals that starts the healing process. 

Child's pose is an excellent pose to help with people who suffer from trauma. It helps gain a sense of safety, security, and healing. 

This is why when people practice  mindfulness, meditation, and yoga practices they do experience MIRACLES. People can heal their bodies and minds from dis ease in the body. 

Neuroscience has proven that people can change the neuropathways the brain structure in their brains by meditation, power of positive thinking, yoga, mindfulness, and visualizations. 

Yoga and mindfulness interventions:

Focus Meditation on Sound

Focus on a mantra: OM

(All of the particles vibrating in the universe)

Focus Meditation with Breathing

Vagus Nerve Effect of Breathing Meditations

This is a wandering nerve interconnecting the heart, lungs, stomach, and brain.Breathing meditations activate the Vagus nerve to calm the nervous system through all these systems. Also, it calms down the brain stem too. 

Counting the Breaths

Rhythmic Breathing

Moving with the Breath

The Complete Breath

Experiencing the Breath

Mindfulness Meditations

Develop a non judgmental attitude:

Notice sensations: don't decide if good or bad

Notice thoughts: notice and accept them just as they are

Notice feelings without judging them pleasure or pain

Advanced Application: Notice a discomfort and don't judge it good or bad

Practice Classic Mindfulness

Dates back to original Buddhist Sutra, The Great Discourse on the Establishing of Awareness, where Buddha first described this way of attending to experience. 

Mindful of the body

Mindful of emotions

Mindful of thoughts

Bring it all together

Focusing Attention through Yoga Postures and Movement:

Modified Chair Sitting Arm Reach

Chair sitting arm swing 

Chair sitting Triangle

Chair sitting Sun Salutation

I have indicated only SOME of the practices that are used to help facilitate the healing process. Most importantly these practices teach us that we have the power to change our lives through mindfulness, body movement using yoga postures, and meditation.

Namaste

Dr. Melissa Samartano, PhD.,LMHC

Holistic Counseling Center

Raynham, MA 02767

Cell# 401-263-1599

Office# 508-819-0441

http://holistichealingmindbodyspirit.com

http://holisticcounselingcenter.blogspot.com/?m=1

Why can't kids relax? Mindfulness and Yoga practices for Children and Adolescents

Mindfulness and Yoga practices for Children and Adolescents

I hear more and more parents express feelings of concern about their kids not being able to relax. The general feeling is that we are setting up our kids in a very competitive environment from the time they are very young. So much academic, social, and athletic competition.  

This competition can send kids a message that they have to fight for being the best or they won’t get into the best college and they won’t be successful in life. 

Kids live in a very sympathetic nervous system state. 

Sympathetic nervous system is when our bodies are always ready for action and the mind is constantly scanning for possible threats. The fight or flight response which is located in the limbic area of our brain takes care of our survival. For kids whose sympathetic nervous system is engaged all the time they are living in survival mode making it very difficult for them to relax and be calm.

Parasympathetic nervous system is when the body can rest, heal, and grow. The mind can integrate new information and see the bigger picture. How do we get kids to relax?

“Mindfulness is paying attention to your life, here and now, with kindness and curiosity.”

Amy Saltsman

Yoga offers a pathway towards mindfulness, grounded in practice and accessible to all.

Tools to help kids relax and be calm:

Start kids off with Connecting

These skills can help children and adolescents connect to their emotional experience, to others in their community, and to their environment. 

An example: Use a Loving Kindness Meditation

Have kids say to themselves with their eyes closed if they feel safe

May I be happy

May I be healthy

May I be safe

May my life be filled with joy

Then have them think about someone they love 

and have them say:

May you be happy

May you be healthy

May you be safe

May your life be filled with joy

Then have them think about someone who annoys them and they don’t like. Have them say:

May you be happy

May you be healthy

May you be safe

May your life be filled with joy

Next you want to help kids Breathe.

Heart and Belly Breathing 

Have kids put one hand over their heart and the other hand over their stomach. Have them close their eyes if they feel comfortable doing that

Say to them:

See if you can find your breath

See if you can make both inhalation and exhalation be the same length

See if you can breath in air around your heart

 Langhana Breath is also very helpful. It is a calming breath. 

Inhale freely and exhale sloooooowwwlly. Inhale and count 1and 2  exhale 1, 2, 3, and 4.

Alternating Nostril breath is also very helpful.  

It is a neutralizing breath. 

Next use yoga poses

Grounding poses:

Mountain pose 

Frog pose

Child Pose

Strengthening Poses

Moving Lunges

Boat Pose

Balancing Pose

Tree Pose

Next use focus activities

Single Pointed Focus

Glitter Jar is very helpful when working with kids.  Shake it up and watch it settle.

Have them focus on their mind wondering and then bringing it back. Have kids say a mantra during this practice. “I am really strong”

Lastly, Relax poses

Restorative Yoga poses are really great:

Legs up the wall

Yoga Nidra ( Tense and Let Go)

Try and use some of these mindfulness 

techniques and yoga poses with children and adolescents. They are exposed to an 
overwhelming amount of sensory stimulation, are chronically sleep deprived, and generally have no idea how to calm themselves down. These activities provide an opportunity for them to rest the mind, body, and spirit.

Namaste

NFL Players, Politicians, and Movie Stars: Why so much DRAMA?

NFL players, movie stars, and politicians to name a few. All seem to have similar problems. These people are the ones all over the news, in the news paper, and often in jail. According to the DSM-5 psychiatric manual they would be characterized as having a personality disorder. Narcissistic Personality Disorder to name one of the personality disorders in the DSM is when people are in love with the IMAGE of themselves. Not in love with themselves but the image of themselves. 

When that breaks down and is shattered they often experience:
Rage or humiliation in response to criticism, sense of entitlement, demand admiration, lacks empathy, grandiosity, exploits others for their own needs. It is the sense of emptiness they can't handle or live with. They create a LOT of drama often hurting others and destroying their own lives.

 "A personality disorder is a human being who persists in a behavior in the face of clear evidence it is inappropriate, and ongoing bad consequences."  W. John Livesley, M.D.

Not sure this helps explain some of the reason for why they are like this? Seems like a lot of talk going on right now.. My husband just told me the other day Brandon Marshal NFL player came out with having Borderline personality disorder and receiving mental health treatment has helped him.