Trauma Informed Professional wellness Strategies (TIPS)
Look for new professional wellness strategies each week with our ‘Tuesday TIPS Tidbits’ videos.
Disclaimer:
Please note- The information contained within these videos are only used to educate and inform. This information is not a substitute for the advice of a licensed and registered health care provider. Seek prompt attention for emergencies and Consult a health care provider for specific health concerns.
4 Traditional Chinese Medicine (TCM) Teas to assist with the onset of cold/flu symptoms
You’ve boosted your immunity, but still may get sick…
In TCM, illnesses such as the common cold or flu, are interpreted as either Wind Cold or Wind Heat which are primarily differentiated by the overall symptoms. Like ‘wind’, these illnesses typically have a sudden onset with varying symptoms such as shifting pain or alternating chills/fever.
Wind-Heat and Wind-Cold can exacerbate previous symptoms of depletion such as fatigue, muscle tension/soreness, shortness of breath, etc.
In Chinese medicine food is medicine. When you are experiencing cold/flu symptoms, it is best to simplify your diet and cut out/minimize foods that can increase congestion such as saturated fat, sugars, dairy and rich or heavy meats. Knowing the energetics and actions of fresh, wholesome food ingredients from a Chinese medical perspective is one way to maximize overall health and address certain conditions for example, when experiencing chills, focus on ‘warming’ food ingredients.
In addition to getting plenty of rest, eating light soups and nourishing, nutrient-dense soups, drinking tea can be helpful in decreasing symptom severity or the length of the illness.
This video provides 4 Tea recipes to assist with some cold/flu related symptoms. In addition there is some information on various food ingredients and their properties from a Chinese medicine perspective.
October 10, 2023
Autumn TIPS- Part 2
A Traditional Chinese Medicine (TCM) Perspective
In TCM, each season corresponds to a specific Organ System. During autumn, the Lungs are at their most active point and are susceptible to both positive and negative influences. The Lungs, are often referred to as “the delicate protective organ” because of their direct contact with the environment, and their role in immunity.
Some suggestions include:
- Our number one way to nourish the lungs is by drinking water.
- Another way to keep these organ systems balanced is to eat according to the season. Aside from water, eating foods that are high in Omega-3 fatty acids, such as apricots, apples and nuts may help keep your lungs healthy. In the fall, try to eat fewer cold and raw foods like salads and instead eat more warm, cooked foods. Utilizing the foods that are available at this time of year is a good practice as well.
- Focus on emotions: Try to let go of feelings of grief and sadness. These can strongly affect your body’s overall balance in this season, and those to come.
- Breathe Deeply: Try breathing exercises daily to keep the Lungs healthy.
- Get PREVENTIVE care with acupuncture: Even before getting sick, schedule a few appointments for a “seasonal tune-up” designed to strengthen your immunity and help you maintain balance throughout the seasons to come.
October 3, 2023
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
Autumn TIPS -Part 1
The autumnal equinox or start of fall, officially arrived on September 23rd.
With the weather getting a little cooler, fall or autumn is a favorite season for many people. For many others, fall is the time that many people tend to get sick with colds/flu or allergies flare up. Others may dislike the hours of sunlight steadily decreasing, sometimes leading to seasonal depression.
As daylight hours begin to grow shorter, some may experience Seasonal Affect Disorder (SAD).
If you are prone to S.A.D., fall is a great time to check in with your medical provider and therapist and begin to use strategies to help you cope.
- Get outside daily.
- Exercise.
- Create and maintain good sleep routines.
- Find autumn social activities you enjoy and connect with others.
- Talk to your medical provider about medication and supplement options.
- Although Light Boxes are often suggested, ALWAYS discuss with your medical provider before using. There are a number of contraindications or precautions needed for various conditions such as: bipolar disorder, diabetes, photo/light sensitivity, retinal or other eye concerns, or medications you may be taking.
If you are in immediate distress or thinking about hurting yourself, get immediate help-
988 Suicide Lifeline
or
go to the nearest emergency room.
https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
September 26, 2023
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
September is National Preparedness Month
The weather has begun to change, and hurricane season has begun. This is a great time to consider emergency/disaster preparedness.
Ready.gov provides a large number of resources, including downloadable publications and videos.
This year’s preparedness month theme is:
“Take Control in 1, 2, 3”
It is geared to empower everyone, especially older adults, to
1) assess their needs 2) make a plan and 3) engage their support network to stay safe when disaster strikes.
Older adults may need additional support before, during, or after disasters. They can face greater risks when it comes to the multitude of extreme weather events and emergencies we now face, especially if they are living alone, have low-income, have a disability, or live in rural areas.
Do you take care of an older adult? Make sure they are ready in case of an emergency.
A few key questions to consider:
- Are older adults in your life ready to evacuate if needed?
- Do they have unique difficulties or use essential medical devices?
- How would you evacuate with those devices in an emergency?
- Do they have multiple ways to receive alerts before, during, and after disasters?
- Do they have an emergency kit and evacuation transportation?
Let’s all help to keep older adults prepared for any disaster emergency!
https://www.ready.gov/resources
September 19, 2023
September is Pain Awareness Month- Part 2
Acupuncture & Pain Relief/Management
Acupuncture can help with many health conditions, including pain and the inflammation, stress, insomnia and feelings of anxiety or depression that can accompany chronic pain conditions. Acupuncture is part of a nearly 3,000 year old medical system known as Traditional Chinese Medicine. Acupuncture uses hair-thin needles to stimulate specific pressure points on the body triggering the brain to release endorphins- the body’s natural painkillers.
Reasons to consider acupuncture for pain relief and pain management:
- Natural treatment- a non-invasive, drug-free method to manage pain making it an ideal treatment option for those unable to take conventional pain relief medications ex. NSAIDs or opiates.
- Few side effects- when performed by licensed acupuncturists and medical practitioners, acupuncture is generally safe with few to no side effects.
- Complementary treatment- can be used along with other treatments without negative interactions.
There is a growing body of literature suggesting acupuncture is very effective at reducing pain and/or changing how our bodies experience pain. Studies have shown the effectiveness of acupuncture in treating many types of pain including lower back pain, knee pain, tension headaches, and migraines.
Acupuncture stimulates the release of endorphins – neurotransmitters responsible for blocking the sensation of pain. The stimulation also releases other chemicals that either change how the body experiences pain or triggers the release of other chemicals that activate the body’s internal regulating system.
It is thought that acupoints are more densely packed with nerves than other points on the body, thus stimulating these points sends more signals along the nerve networks in our body to cause this release of chemicals. This process has a normalizing effect on nerves and hormones. By bringing the body into better biochemical balance, acupuncture promotes physical and emotional well-being and supports the body’s natural healing abilities.
Acupuncture is now in hospitals & emergency rooms to treat pain ranging from car accident injuries to kidney stones. In addition, the Food and Drug Administration released new changes/guidelines recommending doctors get information about acupuncture and suggest it to their patients before prescribing opioids.
September 12, 2023
September is Pain Awareness Month
4 TIPS for supporting loved ones experiencing chronic pain:
Pain affects everybody at some point in their lives, however, about 20 % of adults in the U.S. experience chronic pain with a major impact on work and daily life for about 7%. (2019 Survey-NHIS).
Chronic pain can impact all aspects of one’s life and cause considerable suffering. It can be a daily stressor depleting physical and emotional energy. It significantly affects social activities and relationships, leads to or exacerbates depression, anxiety or substance use, resulting in isolation. Chronic pain can also affect those around them.
TIPS:
Ask about their pain and try to understand the impact it has on their lives. Remain emotionally supportive, patient, and flexible.
- Recognize what they can and can’t do. Encourage continued activity and participation accordingly.
- Learn about and advocate for pain management options including medications and alternative therapies. Ask about and advocate for treatment options that are important to them.
- Seek support for them and you. Chronic pain can be difficult to deal with, for the person experiencing pain and those around them.
With support, and a multi-faceted approach to pain management, there can be HOPE.
https://www.nccih.nih.gov/health/pain
September 5, 2023
10 Foods to Help Boost Immunity
Students are heading back to school and autumn is around the corner.
This is an excellent time to begin boosting your immune system. Incorporating immune-boosting goodies into your diet can support your body’s natural defenses and promote overall well-being.
These may include: Citrus Fruits, Berries, Garlic, Ginger, Turmeric, Green Leafy Vegetables, Mushrooms, Yogurt, Elderberry and Echinacea.
These nutrient-rich foods and herbs contain vitamin C, antioxidants, and anti-inflammatory properties to:
- enhance immune cell activity
- stimulate white blood cell production
- improve white cell function
- support a strong immune response
Remember to consult with a healthcare professional or registered dietitian for personalized guidance on incorporating these foods & herbs into your diet based on your needs and medications.
August 29, 2023
8 things you can do to optimize your acupuncture treatment.
Wondering what you can do between acupuncture sessions to optimize treatment and enhance your overall health?
Immediately after treatment- Take your time.
You can return to work or resume daily activities after a session, however, keep in mind that acupuncture can have a very calming effect and you may feel more relaxed than usual.
Don’t overextend, no matter how good or energetic you feel. Be gentle with your body.
Refrain from the use of ice (unless specifically instructed by your physician). Ice slows down the effects of acupuncture which is designed to get your energy and blood circulating.
Between appointments- Pay attention to your body’s response to the treatment and cues.
Jot down or keep a mental note of added benefits of acupuncture ex. improved sleep, mood, digestion, stress response, etc. Follow through with the recommended home care instructions.
- Hydrate
- Exercise
- Continue with all prescription medications as prescribed by your physician. Take vitamins, supplements, and herbs only after consultation with your PCP to ensure these are safe for you and are OK to take with your prescribed medicines.
- Rest
- Eat healthy
- Breathe
- Keep your next appointment
- Call your acupuncturist if you have any questions or concerns about your acupuncture session or its effects
August 22, 2023
5 TIPS for Relaxing throughout the day.
August 15th is National Relaxation Day- a day dedicated to the practice of relaxation.
Relaxation helps to shift the autonomic nervous system to the parasympathetic which allows the body to ‘rest, digest and restore.
Physically- slows heart rate, lowers blood pressure and blood sugar levels, improves sleep and digestion, can help relieve muscle tension and headaches, and may be instrumental in pain relief and management.
Emotionally- Regular practice of relaxation techniques can help with anxiety & depression, and improves coping during stressful events.
There are a number of ways to relax- acupuncture, meditation, exercise, time in nature, massage, etc. but taking moments throughout the day to relax also improves. emotional and physical health.
- Take a moment to ground yourself and relax. Use the 5-4-3-2-1 method
- Laugh
- Try Acupressure
- Practice progressive muscle relaxation before sleep
- Adjusting your environment at home or office may assist you with relaxation. Assess your home/workspace and consider areas where you can introduce more tranquility. De-cluttered and organized spaces where you work, sleep and eat offer a sense of calmness that promotes relaxation. Lighting and Sound can also be adjusted to promote peacefulness (Donald Altman).
Altman, D. (2011). One Minute Mindfulness. New World Library. Novato CA (ISBN: 978-1-60868-030-6
August 15, 2023
August is National Wellness Month – Part 2
4 TIPS to Prioritizing Wellness
National Wellness Month serves as a reminder to invest in self-care and prioritize our physical, mental, and emotional well-being. It’s a time to reflect on our lifestyle choices, establish healthier habits, and seek modalities like acupuncture that promote holistic healing.
Prioritizing wellness can be difficult.
1) Consider obstacles and brainstorm solutions. What are some of the everyday barriers? What are some of the emotional challenges? It may be important for you to give yourself permission to prioritize your physical, emotional and mental health.
2) Start small. Good health is not a destination, it’s a journey. Good health and wellness begins with small, consistent lifestyle changes.
3) Seek support- Identify Resources around you which may include personal friends, family or co-workers, self-help & support groups, and wellness professionals.
4) Prioritize self-care activities that bring you joy, such as engaging in hobbies, spending time in nature, or practicing meditation.
Don’t wait until you are sick to prioritize your health. Today is the day to prioritize your health and well-being.
August 8, 2023
August is National Wellness Month
It serves as a reminder to invest in and prioritize our physical, mental, and emotional well-being. This month also provides a wonderful opportunity to raise awareness about the benefits of acupuncture in enhancing one’s wellness journey.
Acupuncture and Wellness: Acupuncture, rooted in traditional Chinese medicine (TCM), focuses on restoring the balance of energy within the body. It is a natural, effective approach to self-care.
Stress Reduction: Acupuncture helps to calm the mind and alleviate stress.
Nourishing Sleep: Acupuncture can help regulate sleep patterns, address insomnia, and promote restful nights.
Mind-Body Connection: Acupuncture sessions provide an opportunity to tune in to your body’s needs, practice mindfulness, and strengthen your mind-body connection.
Emotional Well-being: Acupuncture can help regulate emotions, promote emotional well-being and assist you in navigating stressors with resilience and positivity.
Prevention and Maintenance: Regular acupuncture sessions can help maintain overall wellness, boost immunity, and promote longevity.
Boost your health naturally with the power of acupressure! This video identifies five acupressure points believed to support immunity and overall well-being. As some points may be contraindicated for pregnancy, always consult with a licensed acupuncturist for personalized guidance.
August 1, 2023
5 Tips to help you ‘Lighten Up’ this summer.
Summer is the season of light- With the arrival of warmer/hotter temperatures, we shed clothing. People spend more time outside and become more active. Many take time off from work to spend time with family and friends.
Let this summer be a time to ‘lighten up’ from within, ease up on our self-criticisms and take ourselves less seriously.
- Make a list of 2 things you may be taking a little too seriously and the next time you notice them, make a conscious effort to lighten up about it.
- Let go of the “Shoulds”. Consider how the expectations came to be and shift the ‘I should’ to ‘I want/ need’, or let go of the expectation completely.
- Identify 1 thing that is a ‘burden’ in your life that is weighing you down. Find 1 person you can ask to help you carry this.
- Discover 1 new thing you like or that makes you feel good about yourself.
- Laughter – throughout the day and at yourself when you mess up, fall short, etc.
“In the time of your life, live.- William Saroyan (20th Century American playwright)
July 25, 2023
July is Juvenile Arthritis Awareness Month
This video provides parents with 5 tips for supporting their children/teens with JA.
Juvenile Arthritis (JA), also known as pediatric rheumatic disease, is one of the most common chronic diseases affecting children, impacting nearly 300,000 children in the United States alone.
The pain and physical limitations associated with this condition can greatly affect a child’s quality of life. Treatment typically includes medications such as NSAIDs, corticosteroids, and disease-modifying anti-rheumatic drugs (DMARDs).
Research endorses acupuncture for managing chronic pain conditions, including arthritis. Studies indicate that acupuncture can help reduce pain severity, improve physical function, and enhance the quality of life for those living with chronic pain.
Acupuncture is an extremely safe, all natural, drug-free therapy for children/adolescents. Many have no difficulty with the use of the very fine, tiny acupuncture needles, however, alternate methods to stimulate the acupuncture points can be used as well.
BENEFITS OF ACUPUNCTURE FOR JUVENILE ARTHRITIS
- Pain Relief: Acupuncture works by encouraging your body to produce endorphins – your body’s ‘feel-good’ hormones that also happen to be natural painkillers.
- Improved Physical Function: By easing pain and inflammation, acupuncture can boost the range of motion in affected joints, helping kids get back to their favorite activities.
- Safety: When performed by a licensed acupuncturist, acupuncture is generally safe with few side effects.
- A valuable nonpharmacological tool in the overall management of JA.
It’s all about creating a comprehensive treatment plan tailored to your child’s unique needs.
For additional information: https://www.arthritis.org/juvenile-arthritis
If your child has pain or another chronic condition, we can help. Contact us at CustomerRelations@resilienceandhope.com.
July 18, 2023
Tend to get sick on vacation? 5 TIPS to avoid this-
Are you looking to take time off, get away with family/friends, or just relax?
Do you have high stress at home or work?
Do you tend to feel sick or get flare-ups of chronic conditions on weekends or each time you go on vacation?
Many people with high stress in their lives notice symptoms “seem” to appear when the stress lifts. Studies show that flare-ups of asthma, autoimmune diseases, digestive issues, skin conditions, migraines, etc., and even panic attacks, are reported at higher rates on weekends.
At Resilience & Hope, we call this occurrence the”Crash & Burn”©.
A very oversimplified explanation of why this happens is: During high-stress times when our sympathetic nervous system engages, levels of cortisol & other stress hormones increase as part of the ‘fight, flight, freeze’ survival response. These higher hormonal levels protect against our PERCEPTION of pain/illness. When the stressful event lifts, hormone levels return to a normal state. This sudden decrease in levels can then trigger the suppressed immune system which reacts to the easing of stress with symptoms such as muscle aches, fatigue, depression, fogginess, etc.
This video offers some strategies you can use, during stressful times/events to minimize this happening to you on your next vacation.
Before you plan your next vacation, contact us. We can help.
July 11, 2023
Traditional Chinese Medicine TIPS to “Beat the Summer Heat”
In Chinese Medicine, each season is associated with an element. For summer, the element is fire which requires maintenance to keep it in balance. When there is extreme or unseasonably hot weather, an imbalance in energetic properties can occur, similar to the imbalance that happens within the nervous system during times of high stress.This imbalance can be seen as changes:
Physically: high blood pressure, hot, painful joints, hot flashes…Emotionally: agitation, anxiety, restlessness, anger, aggression…Behaviorally: cynicism, task avoidance, absenteeism…
From a trauma informed perspective, keep in mind that increased weather temperatures can impact symptoms of mental health and mental illness; research indicates that during summer, suicide attempts, and mental health related hospitalizations increase. If you are being treated for any behavioral health/ mental illness and experience a change in your symptoms, please consult with your provider to discuss options.
Some strategies to help ‘keep fire in check’: stimulate acupressure points, shake and stretch your body, connect with others, stay hydrated and eat nutritious, in season foods.
June 27, 2023
Summertime Tips to Stay Safe and Cool
Summer is a time of great abundance. The days are longer and warmer. Everybody seems to take advantage of the nice weather by soaking in the sun and being more active.
Although it’s tempting to bathe in the warmth of the sun, there are a few precautions to take to help prevent skin cancer. 1 in 5 Americans are likely to get skin cancer by the age of 70. Research suggests that skin cancer is cumulative over a lifetime and begins with overexposure throughout one’s life. Excessive exposure to ultraviolet rays can increase the production of free radicals that can adversely affect the integrity of collagen in the skin. Over time with this type of exposure, our skin becomes wrinkled, cracked, aged, and brittle (and for smokers, the effects are multiplied).
Although sunlight is helpful in manufacturing the Vitamin D needed for calcium absorption, there needs to be a healthy moderation with sun exposure.
There are a few precautions you can take to stay safe and healthy.
- Take care of your skin: Use sunscreen, avoid sun exposure when the sun is at its highest, and wear a hat with a wide brim, a t-shirt, and sunglasses that filter ultraviolet rays.
- Stay Hydrated: By keeping your body hydrated you can avoid dehydration and provide moisture for the skin to prevent dryness, cracking, and aging.
Staying properly hydrated allows cells, organs, and tissues to maintain bodily function. These functions include regulating temperature and retaining optimum levels of moisture in the blood, bones, and brain. Considering our bodies lose water through processes like breathing, sweating, and digestion, it is very important to rehydrate by drinking fluids and eating foods that contain water.
June 20,2023
June is Men’s Health Month
Certain health issues are more prevalent in men than women and can have a major impact on men’s overall health, sex life, relationships, and emotional health. Many of these conditions can be easily controlled or treated- high blood pressure, depression, urinary issues, stress, and prostate problems, etc. Men are less likely however to seek medical care, get screenings or get treatment for mental health/behavioral health concerns.
Just as you wouldn’t want to drive your car for years and years without an oil change or other routine maintenance, you really shouldn’t go for extended periods of time without ‘tuning up’ your body. Getting ‘tune ups’ includes getting physicals, screenings and labwork as recommended as well as seeking medical care for physical & emotional symptoms as they arise. This can help PREVENT health issues commonly affecting men such as: Cardiovascular Disease, Depression and Mental Health, Prostate / Reproductive Health and possibly address cancers early.
Acupuncture and Chinese Medicine have been used for thousands of years to treat men’s health concerns and can be safely used along with Western therapies. Getting regular acupuncture as needed and tune-ups to maintain good health can be vital steps in achieving and maintaining overall health and wellness.
Cleveland Clinic
National Institute on Aging
https://www.nia.nih.gov/health/prostate-problems
Center for Disease Control
https://www.cdc.gov/heartdisease/men.htm
Anxiety and Depression Association of America
American Cancer Society
National Institutes of Health
https://www.nimh.nih.gov/health/topics/men-and-mental-health
https://www.nichd.nih.gov/health/topics/menshealth/conditioninfo/infertility
MI Blues Perspective (sponsored by Blue Cross Blue Shield of Michigan)
June 13, 2023
June is Headache & Migraine Awareness Month- Treating Headaches: a Traditional Chinese Medicine Perspective.
Research indicates that acupuncture can be a safe, effective, non-pharmacological way to help relieve and manage headache/migraine pain and accompanying symptoms such as nausea and fatigue. Acupuncture treatment may also help prevent or reduce headache duration and frequency.
Chinese medicine takes a holistic approach to your health. Your practitioner will ask you questions about your whole system (sleep, digestion, energy level etc), not just your headache. Some headache specific questions may include: When does your headache occur? (early morning, only at night, before/during/after menstruation)? Is it better/worse with pressure or after exercise? With hot/cold? Is the pain fixed and stabbing, dull, achy, moving from point to point? Do you also experience heaviness, fogginess, dizziness, or nausea? Ringing in your ears? Red, dry eyes? Are your headaches impacted by the weather?
Your answers provide the information your practitioner needs to accurately assess your individual diagnosis/patterns. This aids in the development of individualized treatment plans which address the root of your symptoms and supports healing. June 6, 2023
Pictures by:
Deadman, P., Baker, Al-Khafaji, M., & Baker, K. (2008). A manual of acupuncture. Journal of Chinese Medicine Publications: East Sussex: England.
© 2020 Copyright Acupuncture Media Works. All Rights Reserved.
Mental / Behavioral Health Awareness Month- RESOURCES
If you or someone you know: has a behavioral health problem, is struggling emotionally, or has concerns about their mental health, there are ways to get help. Use the resources below to find help for you, a friend, a coworker or a family member. May 30, 2023
Thoughts of suicide? Hurting yourself or wanting to die? Call or text 988 for support
SAMHSA– Substance Abuse and Mental Health Services Administration:
POSTPARTUM SUPPORT INTERNATIONAL–
Useful Links
https://www.postpartum.net/wp-content/uploads/2021/05/2021_05_21-Discussion-Tool-ENGLISH.pdf
NAMI– NATIONAL ALLIANCE FOR MENTAL ILLNESS-
https://www.nami.org/Press-Media/Press-Releases/2015/10-Warning-Signs
JED FOUNDATION–
https://jedfoundation.org/mental-health-resource-center/friendships/
MENTAL HEALTH AMERICA–
https://mhanational.org/conditions/suicide
RESILIENCE & HOPE– https://resilienceandhope.com/resources/
Occupational Stress – Part 2: Professional Burnout
Significant or long-term occupational stress can lead to the risk of work-related burnout syndrome, compassion fatigue, secondary or vicarious trauma. While the pandemic has exacerbated pre-existing provider stress, anxiety & occupational burnout, burnout has been a severe problem affecting professionals in many occupational groups. It has become a concern at the national, state, and local levels due to its far-reaching impact on the providers/staff themselves, their families, those they serve and their places of work.
Professionally, burnout is associated with emotional exhaustion, depersonalization/negative feelings towards those they serve (patients, students, etc.) and a decreased feeling of work satisfaction and/or personal achievement.
Research indicates that organizational measures to address occupational burnout may be more beneficial than individual interventions alone. Addressing occupationally related stress requires specialized training, experience & expertise.
Resilience & Hope specializes in professional resilience & wellness and offers customized, integrative, workplace programs that promote interventions at both the individual & organizational levels. Our programs strengthen staff physical & emotional well-being, augment existing coping skills, and enhance professional/ occupational resilience.
For more information & to inquire about a contract for your organization, legal firm, medical/dental or veterinary practice, school district, etc., check out: Restoring Resilience on Location© page. May 23, 2023
Occupational Stress and its Impact on Mental Health/Behavioral Health
Occupational stress or Work/Workplace related stress can have an impact on the physical, emotional, and mental health and well-being of those who experience it. Those in stressful, high-demand, high responsibility professions are especially at risk.
- Recognize signs and symptoms & decide on a plan to address it.
- New or increased behavioral health symptoms? Seek professional help.
- Use in-the-moment stress reduction/coping strategies. Check previous and future Tuesday TIPS Tidbits for suggestions.
- Take breaks as scheduled/when needed.
- Connect with colleagues/coworkers.
- Say No to additional projects/overtime if possible.
- Talk about stress with your supervisor.
- Utilize workplace resources such as EAP (Employee Assistance Programs). May 16, 2023
May is Mental Health Awareness Month. Part 2: Acupuncture can help.
Mental Health Awareness Month is a time to learn about resources available that can help.
According to the National Institute of Mental Health, approximately 8% of U.S. adults had at least one major depressive episode in 2020 and about 31% have struggled with anxiety at some point in their lives. This translates into millions of people struggling with mental health.
Acupuncture can be one powerful tool for improving mental health and wellness by reducing stress and promoting relaxation. Schedule an acupuncture appointment and give your body and mind the care it deserves. You’ll be amazed at how much better you feel by taking some time to unwind, relax and re-center through acupuncture. May 9, 2023
Mental Health Awareness- Adolescents and Children: TIPS for Parents
Did you know? World Teen Mental Wellness Day is observed across the globe today, May 2nd. This is followed by Children’s Mental Health Awareness Week from May 3rd-9th. Gaining awareness and finding supports are key strategies for the whole family. May2, 2023
For additional information and resources:
https://www.adolescenthealth.org/Resources/Clinical-Care-Resources/Mental-Health/Mental-Health-Resources-For-Parents-of-Adolescents.aspx#Resources
https://www.nimh.nih.gov/health/publications/children-and-mental-health
https://www.mhanational.org/parenting-mental-health-condition
https://www.cdc.gov/childrensmentalhealth/features/mental-health-children-and-parents.html
https://www.nami.org/Your-Journey/Family-Members-and-Caregivers/Learning-to-Help-Your-Child-and-Your-Family
https://childmind.org/article/preventing-parent-burnout/
https://opa.hhs.gov/adolescent-health/mental-health-adolescents
https://discoverymood.com/blog/10-ways-to-support-your-childs-mental-health/
Got Allergies?
Allergy Awareness Week is April 24th -28th.
Millions of people suffer from recurring allergy symptoms annually. Severity can range from mild, annoying symptoms to life threatening reactions. Allergies are the result of the immune system’s wrongful identification of what it believes to be a foreign invader. When you are exposed to an allergen, your immune system may view the substance or pathogen as being a foreign invader, at which point it responds by manifesting symptoms like sneezing, runny nose, itchy eyes, etc.
Most often, antihistamines are used in the treatment of allergies. However, there are additional, often overlooked, treatments for allergies that include natural food/herbal remedies, acupressure and acupuncture.
Research indicates that adding acupuncture along with antihistamines worked better than antihistamine use alone in reducing symptoms, and in fact reported the need for antihistamine use was less frequent. If you are seeking natural methods for relief from allergies this video can be helpful for you. April 25, 2023
April is Stress Awareness Month- Part 3
5 in -the-moment workplace strategies to help with stress
The Covid-19 pandemic has exacerbated already existing occupationally related stress especially in essential occupations such as veterinary, dental, medical and behavioral health practices. In addition, the acuity level of the patients/clients served, has risen significantly adding to the workplace stress and depletion felt by so many of today’s professionals.
Now more than ever, it is critical to establish and utilize multiple in-the-moment strategies to reduce stress, encourage emotional and physical stability and support professional resilience.
Traditional Chinese Medicine (TCM) recognizes transition as a time to rebalance and stabilize so that we may then ‘pivot’ and move on to the next. Establishing transition times that provide core stability rings true whether we are talking about physical activity or a more subtle energy dynamic.
This video provides five strategies or transition rituals that can easily be done in 10-30 seconds throughout the day, in-the-moment, between patients, meetings, etc.
Epstein, R (2017). Attending: medicine, mindfulness and humanity. New York: Scribner
April 18, 2023
April is Stress Awareness Month- Part 2
Nutrition and foods that can help.
When we experience stress (switch is flipped TM) for a prolonged period of time and the sympathetic nervous system is actively engaged, the parasympathetic nervous system is shut down or is inefficient.
The parasympathetic nervous system is responsible for digestion, sleep, restoration, etc. With the parasympathetic system shut down, our digestive system has difficulty doing its job, which interferes with its ability to break down the food we eat into the macronutrients and micronutrients our body needs for nourishment. That results in our body being less able to replenish what it needs and energy becomes depleted.
There are safe, effective, non-pharmaceutical ways to help promote better digestion and sleep, re-energize and get relief of other physical and emotional symptoms. In Traditional Chinese Medicine (TCM) food is medicine. Thus, one great way is through better nutrition. It is very important to sit down to eat (with minimal, or even better, no distractions for approximately 15-25 minutes, at least 1 meal per day. April 11, 2023
April is Stress Awareness Month- Part 1
Stress impacts our mind, body and aging process.
A Simplified Explanation of the Stress Response: Our sympathetic nervous system kicks into overdrive when we experience a significant stressor. (Even small stressors can trigger this response when we experience chronic or prolonged stress.) We call this ‘flipping-the-switchTM”- shift from the parasympathetic nervous system (rest, digest, restore mode) to the sympathetic nervous system. When the switch is flipped and the sympathetic is engaged, our bodies enter into the ‘fight, flight or freeze’ mode that helps us survive.
Stress, by design, is the body’s way of signaling for help or a break in the routine. If we don’t listen to these signals, we can develop imbalances in our bodies, which can then lead to illnesses. There are a number of ways we can re-teach our bodies to reset the autonomic nervous system more quickly.
This video offers 5 strategies that can help.April 4, 2023
7 Tips to help with Computer Eye Vision Syndrome
Did you know? Research indicates that 50-90% of adults (and children) experience symptoms associated with digital eye strain such as blurring, eye strain, dryness, redness, or headache.
There are strategies you can use to help minimize eye strain and provide some relief to your symptoms. A few include: limit digital use, keep screens clean, try eye exercises to reduce strain and maintain good eye health with regular eye care. Learn about additional tips in the video. March 28, 2023
4 ways to help minimize Forward Head Postural Syndrome
Did you know? On average, adults spend more than 11 hours daily on digital devices such as computers, cell phones, tablets, tvs, etc. Most often, when using these digital devices, people are in positions that may, over time, impact a person’s posture, leading to neck, shoulder, back elbow and wrist tension, stiffness and pain. Tips include: 1) Limit digital device use at work and home, 2) Use good ergonomics, 3) Stretch often, and 4) Use acupressure points that help address neck, head, shoulder and back tension/pain.Learn more about about these tips in the video. March 21, 2023
5 Tips Towards Spiritual Wellness
March is Spiritual Wellness Month.
Did you know that in addition to physical and emotional wellness, there are aspects of wellness that include our spiritual, occupational, social, and intellectual health?
Spiritual Wellness relates to the search for meaning & purpose in life and in living a life that is in harmony with our values & beliefs. When we have spiritual wellness and are true to ourselves, we allow an openness to the ‘world views’ or beliefs and perspectives of others. This month, take time to do a little self-exploration and consider your own ‘world view’, your beliefs and values and your purpose in life. If you are feeling lost or unsure or are struggling to recognize meaning and purpose in your life, reach out, ask for help, be open to new possibilities and commit to one action that can help move you forward toward spiritual wellness. March 14, 2023
6 Anxiety Self-Help Tips
There isn’t a single person on this planet who can say they’ve never experienced stress. With stress, many also experience occasional symptoms of anxiety. Most people recognize acupuncture and acupressure points for pain, but not everyone knows they are also great at alleviating stress and symptoms that come with anxiety. Specific acupuncture points can decrease the heart rate, slow breathing, and relax the mind in a matter of seconds to minutes.
Use these 6 tips to learn to let it all go and ‘free your Qi’ to relieve anxiety. If you are experiencing anxiety symptoms frequently, have intense feelings of nervousness, get panic attacks and changes in breathing, such as hyperventilation, have a sense of doom, or have trouble with daily activities due to difficulty controlling your anxiety, you may have an anxiety disorder. Please use our ‘contact us’ page to discuss scheduling. March 7, 2023
10 Ways to replenish energy when depleted.
During the pandemic (and other times of chaos or stress) we’ve all had our sympathetic nervous system kick into overdrive and the parasympathetic nervous system is shut down or at the least is underutilized. The parasympathetic nervous system is responsible for digestion, sleep, restoration, etc. When the parasympathetic nervous system is inhibited, it results in our bodies being less able to replenish what they needs and energy becomes depleted. There are small steps one can take to trigger the parasympathetic nervous system to switch on. When we trigger the parasympathetic nervous system, the body receives bursts of positive chemicals which have the potential to minimize or repair the harmful or negative effects of the sympathetic nervous system which engages when under stress. February 28, 2023
February is Cancer Prevention Month.
Did you know that 1 in 3 women and 1in 2 men will be diagnosed with cancer in their lifetime?
Let’s bolster our awareness and consistently take positive, proactive steps to drastically reduce cancer risks. 3 areas to focus on: be informed, use prevention strategies and maintain overall good health and wellness. February 21, 2023
This Valentine’s Day show yourself some Love.
Whether there is a significant other in your life or not, this year- Be your own Valentine. Be kind to yourself, practice healthy, positive coping, nurture yourself daily and take care of your body, mind, and spirit. “You yourself, as much as anybody in the entire universe, deserve your love and affection” (Buddha). Every day is a new opportunity to show love to yourself and everyone else you care about. February 14, 2023
5 ways to better women’s heart health– Did you know that February 1st-7th is Women’s Heart Health Week? Heart disease is the leading cause of death for women in the U.S., even over breast cancer. When it comes to heart health, prevention is the key. Know your family history, your risks, and early warning signs/symptoms for a heart attack- these may be atypical or present differently than in men. This week’s Tuesday TIPS Tidbit offers daily strategies toward better heart health. Heart attack picture and reference: https://my.clevelandclinic.org/health/diseases/17645-women–cardiovascular-disease. February 7, 2023
3 Ways to Mind & Body Wellness
In busy, stressful, chaotic, times transitions and routines help us stabilize and ground so we can ‘pivot’ or shift from one responsibility (role/moment/task) to the next. Establishing balanced routines, both at work and at home, to address mind and body, will help reinforce and augment Resilience and Wellness. January 31, 2023
How to get better sleep from a Traditional Chinese Medicine (TCM) perspective– Trouble falling asleep or staying asleep? Did you know that acupuncture and other TCM modalities can help? This week we offer 2 acupressure points for sleep & suggestions for a nighttime better sleep ritual. You can tap the acupressure point, apply gentle but firm pressure or rub gently in a clockwise direction. Combine acupressure at each selected point along with mindful/square breathing and a positive intention ex. ‘my body is ready to rest and restore’. Keep practicing. The more you do these, the better they will work, and over time, your body will develop a sense of body memory & begin to respond more quickly. January 17, 2023
5 ways to maximize ‘New Year’s resolution’ success ~or any personal/professional goal.
Before deciding on a resolution, start from a positive & replenished physical & emotional state. Expand on identified strengths and begin with 1-2 small achievable step(s) that will move you toward your ultimate goal…and remember that succeeding at a new year’s resolution- or any personal /professional goal- is a process. Maintain focus, but don’t lose sight of daily opportunities to feel good about yourself, your work, your relationships and life. January 10, 2023
4 things to do before deciding on a new year’s resolution.
You can set yourself up to achieve your personal and or professional goals by delaying the decision on what you would like to work on until after you have completed these steps… January 3, 2023
2022
Tuesday TIPS Tidbit- December 6, 2022
5 TIPS for thriving in winter–
We have officially entered into the winter season…People either love it or hate it…Either way, these strategies will help you thrive during the colder winter months. December 27, 2022
Tuesday TIPS Tidbits – 4 ways to chase away the ‘Holiday Blues’. High demands, high stress, reduced time outside, changes in sleep patterns and reduced physical activity in winter, all contribute to the ‘holiday blues’. These TIPS can help. December 20, 2022
TUESDAY TIPS TIDBIT- 5 TIPS for maintaining Balance through the holiday season
During the holiday season, expectations tend to be high, and resources (budget, time, personal energy) can be low. It can be difficult to find/maintain emotional balance during this busy, chaotic time. These strategies can help.Tuesday TIPS Tidbit- Turning off the Amygdala’s stress response alarm and ‘flipping the switch’ from the sympathetic nervous system (fight, flight, freeze mode) back to the parasympathetic nervous system (rest, digest, and restore mode). December 6, 2022