Mindful Exercising

Happy New Year! And if you’re anything like me, I have already made some New Year’s Resolutions and have made them again…in January. Its not easy to make a commitment and keep it. Things are hectic, schedules are packed, and there doesn’t seem to be enough hours in the day. Then when things get busy my new commitments sometimes fall by the wayside. Anything that feels like “extra” is not priority the way it started in the beginning of the year. Most of the time I don’t even notice I’m letting go of my new commitments. It is usually a slow process. One “oh I’ll do it tomorrow” after another or a “I’ll do it later” and then later doesn’t always come. That’s why mindfulness has been a huge help to me!

            Let’s start with what mindfulness is. Mindfulness is the ability to be in the moment and not overwhelmed or reactive to what is happening around us. The goal of mindfulness is just to activate our awareness of our mental, emotional and physical process. For many, exercise is a common New Year’s Resolution and it has great benefits for our mental health, but it also feels like something else on the checklist if we are not mindful even within our exercising.

Livestrong has done some research on mindful exercising and some of the benefits. When you exercise mindfully you can increase your ability to concentrate and decrease their obsessing and overthinking thought patterns. Through using mindfulness during your workouts you can even increase your enjoyment of the workout, and we could all use more of that! The more we can learn to be present in the moment the more we are able to make every exercise the most effective and can help reduce your chances of getting hurt.

There are a few ways to exercise mindfully:

Low Intensity Interval Training- forces you to slow down and build strength

Body Scanning – becoming aware of how your body is feeling is important to be able to exercise mindfully

Visualizing – think about doing your workout before you start, about how you will do in your workout, what you will do in your workout is a good visualization practice too.

Taking time to practice and learn to workout mindfully will help you reach your physical or exercise goals but more than anything will keep you in tune to how your body is responding to daily life and its stressors. When you can learn to be mindful in one area that will continue on into others also.

Let’s continue reaching our goals this New Year!

Written By: Brandi Hatter

What is Transpersonal Psychology?

To begin to explain Transpersonal Counseling it is important to understand what transpersonal actually means. When referring to transpersonal, these are experiences or certain events that go beyond our common self-conscious or ego awareness. These events tend to connect our human essence with a more meaningful reality (Daniels, 2013). There are many ways to connect to transpersonal events. These techniques have existed for many years, especially in Eastern traditions and has been slowly arriving to the Western side of the hemisphere. Some specific examples are through practices of meditation, breathing, yoga, psychedelic experiences, sexual encounters, exercise, music, drumming, chanting, holotropic breath work and rituals. These contemplative practices are designed to help bring about transpersonal experiences that help gain access to our innate wisdom and compassion, they can be very healing and insightful (Wickramasekera, 2016).

Transpersonal Counseling works through a theoretical lens that views the human being in a holistic manner, meaning body, mind, spirit, emotions, thoughts and sensations. Furthermore there is a notion of non-duality, which means that as human beings we are part of a whole and are interconnected with everything that lies within the universe (Davis, 2003). There is also a concept of intrinsic health, which is similar to Carl Rogers idea of actualizing tendency. Meaning that all human beings have an innate capacity to transcend, reach higher potentials or self-fulfillment. Transpersonal psychology is inclusive, and also takes interest in the spiritual aspects of the client. When referring to spiritual, it does not mean religion but moreover experiences that help transcend the individual beyond the ordinary experience of self. These states of consciousness can happen through contemplative practices.

Transpersonal psychology also tends to mention the term “ego”. Ego is a preconceived, fixated idea we have of ourselves, how we understand ourselves and present to others (Wickramasekera, 2017). Ego constructs the lens through which we make sense of the world and our experiences, and suffering arises due to ego and the fixated idea it has created around self. Ego is a type of mask that we have been unconsciously creating since our births, we have learned unintentionally to play this role in the world that we live in. It is almost as if we are actors playing a part in a movie. We come to believe that there is an unchanging part of ourselves, and we create an attachment with this mask or “persona” that has been distracting us from our true self. Through this theoretical orientation there is hope to accompany clients on the journey to discover their true essence and let go of these “roles” which can cause pain and suffering. There is curiosity regarding human potential and our innate capacity to heal, which can be obtained by going beyond the ego through transcendent states of consciousness. This meaning that through wisdom, compassion and awareness clients can explore deeper realms of self. And this can all be facilitated through therapy sessions accompanied with contemplative practices. Hartelius, Rothe & Roy (2013) mention, “the notion that the self is capable of expanding beyond conventional boundaries implies that self is relationally interconnected with community and world” (p.8).

This holistic perspective helps clients explore preconceived ideas about themselves and learn about their deeper, innate potential through awareness. Through transpersonal activities you can come to reach higher levels of functioning that have always been present within your human essence. It just comes to show that we are most likely living in an illusory experience of self and the world. Observing transpersonal phenomena really shows us that humans have an inherent wisdom within the heart and mind; and when in these altered states of consciousness we can transcend our ordinary expectation of who we think we are, simply by letting go.

Sometimes it might be frightening to embark this journey into the unknown of our human nature, but it can be eye opening and give us a different perspective on how we relate to our experiences through compassion and acceptance. As humans we have been taught to repress our emotions, thoughts and sensations which can be so dangerous for the body. Through the transpersonal lens we are seen as energy, and it is essential to let that energy flow through our bodies and exteriorize it through art, exercise, yoga, meditation etc. Davis (2003) states, “Transpersonal psychology is the field of psychology which integrates psychological concepts, theories and methods with the subject matter and practices of the spiritual disciplines” (p.7). It is of importance to honor human spirituality. It has a profound interest in learning about self transcendent experiences, mystical states of consciousness, shamanic states and meditative practices.

“Transpersonal psychology studies those aspects that are beyond the ordinary experience of self, this suggests the need for understanding the whole person in a sense that includes not only body and mind, but also relationship and situatedness in the world” (Hartelius, Rothe & Roy, 2013, p.8)

Here is an interview explaining a bit more about Transpersonal Psychology and its intention:

https://www.youtube.com/watch?v=78E8cAELDu8&t=3s

References

Davis, J. (2003). An overview of transpersonal psychology. The Humanistic Psychologist, 31, 6-21.

Davis, M. (2013). Traditional roots, history, and evolution of the transpersonal perspective. In Friedman, H. L., & Hartelius, G. (Eds), The wiley-blackwell handbook of transpersonal psychology (pp. 23-43). John Wiley & Sons.

Hartelius, G., Rothe, G. & Roy, P.J. (2013). A brand from the burning: Defining transpersonal psychology. In Friedman, H. L., & Hartelius, G. (Eds), The wiley-blackwell handbook of transpersonal psychology (pp. 3-22). John Wiley & Sons.

Wickramasekera, I. (2016). Oracle of the ultimate: Contemplative practice & mind/body assessment in transpersonal counseling. In Kaklauskas, F., Clements, C., Hocoy, D., & Hoffman, L (Eds.), Shadows and Light (123-149). Boulder, CO: University Professors.

2 Ways to Practice Gratitude This Holiday Season

The upcoming holiday season is filled with all kinds of emotions for all kinds of reasons. Messages of hope and thankfulness inspire us to think differently about our lives, deepen our awareness of what we have, and help us focus on what is most important to us. Although it is relatively well-known that practicing positivity and gratefulness in our lives boosts mental and physical health in many ways (Jans-Beken et al., 2020), it is sometimes easier said than done, especially if you are new to the practice. Here are two ideas to hone in on that practice of gratitude during this season, whatever your holidays may look like. 

1. Make a list of people (and/or pets!) in your life you are grateful for, with a short explanation next to each name telling the reason. These individuals can be role models, people who are no longer in your life, individuals you hope will come into your life, or people that are currently present. 

Example:

Margerie - always there for me 

Luke - good school memories

Meadow (my cat) - makes me smile

Putting yourself through the process of making this list is more effective than simply reading it. It is a wonderful exercise for your mind to pick through and dictate what you have been able to experience through others. 

2. Practice being present in the moment. With the rush of social and family engagements, meal planning, shopping, work obligations, and an abundance of social media posts, it can be hard to slow down our thinking. When we slow down, we make space for positivity, contentment, and gratefulness. Here are four tips for being present: 

Intentionally smile at something. Look around and try to notice or feel out something to smile about, and let it come. 

Focus in on your breathing. How are you breathing? How fast or how slow? Try actively slowing down and taking deeper breaths. This promotes a calm nervous system and clearer thinking.

Ground yourself by picking out something for each sense around you in the moment. Notice something you can feel, touch, see, smell, and hear, and take time to notice each aspect. If you can feel the jacket on your arm, is it soft or scratchy, warm or cold? If you can smell something cooking or the Sharpie in your hand, does it smell strong or soft, and is it pleasant or sour? If you can see an animal in the room, what are the details of its fur or feathers?

Try to reduce the amount going on in the room. Are there any sounds or distractions that could be turned down or off? Such as a TV or a door leading to somewhere noisy? This will allow your brain to focus more effectively on your own processing and the people around you. Another option is to leave the room for a brief time. f you are feeling swept up at the moment, when you have an opportunity, try to remove yourself to a quieter space with fewer people (or none) in it. Take in the surroundings, allow yourself to think, and then return to the larger group when ready. 

Allowing yourself to practice gratitude actively does not mean permanently letting go of your frustrations, anxieties, or sadness. It means providing yourself with an opportunity to feel more at peace, even for a short time, and to allow your brain to make intentional meaningful memories. It means that maybe after the season is over, you will look back and not feel that it was all “just a blur,” and have a few happier moments to reminisce upon while awaiting the holiday’s return next year. 

Good luck to all, and happy new year from Life Balance Counseling!

By: Ali Klatt

Jans-Beken, L., Jacobs, N., Janssens, M., Peeters, S., Reijnders, J., Lechner, L., & Lataster, J. (2020). Gratitude and health: An updated review. The Journal of Positive Psychology, 15(6), 743-782. https://doi.org/10.1080/17439760.2019.1651888

Excoriation Disorder

Excoriation disorder, commonly known as dermatillomania or skin picking disorder, is classified under obsessive-compulsive disorders in the DSM-5. Excoriation disorder is a body-focused repetitive behavior where someone recurrently and compulsively picks at their skin to the point of injury. Excoriation disorder behaviors include repetitive touching, scratching, rubbing, picking, and digging into the skin, and can target healthy or unhealthy skin, scabs, lesions, pimples, or other blemishes. While there is no direct cause of excoriation disorder, there are several conditions that have been connected to the disorder which include: heredity, obsessive-compulsive disorder, anxiety and depression, shame, impulsivity, hormones, thyroid malfunctions, stress, and skin conditions. Excoriation disorder can start at any time throughout the lifespan, but most often starts between the ages of 9 and 13 (the start of puberty). Another age of onset is 30-45 years old. Onset at this age can occur for reasons such as acne, skin conditions, or stressful life events. It begins for many reasons. For many individuals, skin picking begins first by scratching and picking at acne, but the compulsion to scratch and pick at the skin continues even after the acne has vanished.

Some individuals have shared that their urge to pick overwhelmingly strong and have described these experiences as something similar to that of a substance addiction. A sign of excoriation disorder is the history of failed attempts to stop picking. This differentiates excoriation disorder from other obsessive-compulsive disorders because the individual is cognitively aware that the picking is an undesirable behavior and, in turn, makes several attempts to stop. Another sign of excoriation disorder is the significant distress or impairment it causes in social, occupational, and other important areas of functioning. While skin picking provides an individual with instant gratification, it also causes an intense feeling of stress due to the shame and guilt associated with the behaviors. Additionally, skin picking can consume a person’s day to day functioning due to the amount of time spent on picking. Several people report that the picking has caused them to be consistently late or miss social events all together. Overall, the damage caused by skin picking can lead to a great source of embarrassment and shame and often results in individuals isolating themselves.

            The effects of excoriation disorder can be physical and psychological. Physical effects include lesions and wounds in areas of frequent picking, such as the face, arms, legs, and scalp, infection around picking area, and severe tissue damage. Psychological effects include depression, anxiety, embarrassment, helplessness, guilt, and shame. Because this disorder is highly underreported, very few people seek treatment. However, treatment is possible and consists of learning how to manage triggers, urges, and behaviors affiliated with skin picking. There are several evidence-based treatments that have been found to be effective for individuals with skin picking such as cognitive behavioral therapy, exposure and response prevention, and habit reversal training.

If you are someone who may be struggling with skin picking, please know that you are not alone. 1.4% of the population suffer from this disorder, however the prevalence may be significantly higher due to how underreported it is. If you are not ready to seek treatment for excoriation disorder, but are looking to reduce picking habits and behaviors, there are many resources that may be beneficial for you:

·  Pick ‘N Peel Stones are fidget sensory stones created to help calm your brain, especially those who struggle with skin picking. With various stone options, you can choose whether you would like your fidget stone to mimic skin pulling or scab picking. You can find them at this link: https://picknpeelstones.com/

· The Pick Palette is a fun and calming way to satisfy your urge to pick, peel, and dig at things and also mimics skin picking behaviors. You can find them at this link: https://www.etsy.com/listing/1103707320/pick-palette-picking-fidget-toy-bundle?click_key=473ddd21c0cdc035290fdc2edda4709005889826%3A1103707320&click_sum=42591962&ref=shop_home_active_8&crt=1

· Fidget rings are also a useful item as they help calm and distract the brain when you have the urge to pick.

 Overcoming Skin Picking & Hair Pulling: Help for BFRBs is an incredible Facebook support group with 3.7 thousand members who are struggling with body-focused repetitive behaviors (BFRB). The group was created by the Center for Mindfulness and CBT and is moderated by a psychologist who has specialized in treating BFRB for over 12 years. This group is a supportive community that share skills, tips, and strategies that have helped hundreds of people break free from the shame and isolation of skin picking. You can find the group through this link: https://www.facebook.com/groups/helpforbfrbs/

Picking Me Foundation is the only donor-supported nonprofit dedicated to advocating Dermatillomania (Skin Picking Disorder) for sufferers, supporters, and educational communities alike, encouraging individuals to choose themselves over the mental illness that chose them by #PickingMe over Skin Picking. You can find their website through this link: https://pickingme.org/

The TLC Foundation for Body-Focused Repetitive Behaviors is a heart-centered organization dedicated to supporting people experiencing BFRBs, their family members, and loved ones. Through this website, you can find an abundance of resources and information specifically about skin picking. You can find the website at this link: https://www.bfrb.org/bfrbs/skin-picking

Written by: Erika Katzenmayer