Who needs sleep?

The lost art of sleep

What do Benjamin Franklin, Winston Churchill, Thomas Edison and Leonardo da Vinci have in common? Historians tell us they all might have had a disorder that you’d never guess… they were “short sleepers.” Tonight we’ll look at this interesting condition for a small portion of our population who appear to not require sleep.

Before we talk about short sleepers, tell us a little about the current information on sleeping requirements.

· Despite the fact that we’d like it to be different, adults function best with 7-9 hours of sleep

· 1/3 of all Americans are sleep deprived & most people do NOT have an accurate gauge of their impairment from loss of sleep

· Those who only get 4-6 hours of sleep per night become impaired and unable to perform simple tasks needed for reading & comprehending a paragraph, driving a car, performing computer tasks

· With each additional day of getting only 4-6 hours of sleep we become more impaired causing some of us to nod off at our desks, increasing loss of memory and concentration

But what about this group of people called short sleepers. What’s different about them?

· Short sleepers consist of about 1-3% of our population and are believed to have a genetic variation that causes the change

· Short sleepers tend to be upbeat, positive, high metabolism, thinner than average, and have a high tolerance for pain

· Do well with less than 6 hours of sleep and don’t get tired during the day

· These individuals tend to be energetic, outgoing, positive and high acheivers with an ability to be resilient

· Short sleepers tend to be multitaskers who talk fast and tend to never stop.

For those of us who aren’t short sleepers, what are some suggestions to help us get a better night’s sleep to increase our efficiency and well-being?

· Researchers suggest: cool or cold room

· Dark room with little noise

· Going to bed at the same time each night

· Having a routine to mentally and physically calm down prior to sleep time.

I'm a nervous wreck!

A two part series (Part 2)

Do you feel uncomfortable in groups? Do you find yourself suddenly terrified, sweaty, and unable to breathe? Are you uncomfortable in closed elevators or fearful of snakes or spiders? If so, you might suffer from the #1 mental health concern in America… an anxiety disorder.

Can you define anxiety for us?

· Anxiety is generally defined as a feeling or worry, dread, feeling uneasy, nervousness, or apprehension or fear of daily events or future events

· Anxiety disorder effects about 40 million Americans

· Number one mental health problem in America

· More women than men suffer from anxiety

Tell us about the symptoms of anxiety

· Excessive or constant worry and tension

· Preoccupation with fears, unrealistic view of concerns

· Headaches, stomach pains, sweating, muscle tension

· Difficulty with sleep, irritability, feeling restless or uneasy

What are some of the most common forms of anxiety disorders?

· Panic attacks: Affecting over 5 million Americans, they are characterized by sudden episodes of intense fear or apprehension that may come from “out of the blue.” These attacks generally lasts for a few minutes to an hour. Generally people experiencing sweating, shortness or breath, racing heart, feeling numb, hot or cold flashes, and fears of going crazy.

· Social phobia: This is the most common anxiety disorder. It involves the fear of embarrassment or humiliation in situations in which you must perform. The fear surrounds the concern that you will say or do something that will cause others to judge you as weak, crazy, or not capable. The most common social phobia is fear of public speaking.

· Specific phobia: Affecting over 12% of all Americans in their lifetime, this type of phobia involves a strong fear or avoidance of one particular type of object or situation. Some of the most common phobias are fear of animals, fear of heights, fear of flying, and fear of blood or needles.

· Generalized Anxiety disorder: This disorder is characterized by anxiety that persists for at least six months. Generally this occurs when people are concerned about numerous life stresses and experience symptoms of irritability, restlessness, sleeplessness, muscle tension, difficulty concentrating, and fatigue

· Obsessive Compulsive Disorder: Generally sufferers are reluctant to talk about their symptoms because they impair with daily functioning. OCD sufferers might spend hours cleaning, tidying, checking or ordering to the point that these activities interfere with their lives. Generally individuals feel an obsession to perform a particular activity, and feel compelled to attend to the obsession. This disorder affects over 2.4 million Americans during any 6-month period.

Remember if you suffer from any of these symptoms—reach out to a therapist and remember that anxiety disorders have a 70% success rate for treatment.

Do you give in to fears?

May 4th is National Anxiety Screening Day

Just like eating or sleeping, anxiety is a normal part of life. Under the “right” circumstances, anxiety can be beneficial because it motivates us to take action. Faced with an unexpected or unfamiliar challenge, the feeling of anxiety prepares us for the upcoming event. Anxiety heightens our alertness and readies the body for action. Anxiety can also protect us by urging us to flee when we are in danger.

How is fear different than anxiety?

· Fear is directed towards a concrete, external object or situation. People fear tests, or fear they will be unable to pay their taxes, or perhaps fear that they will be rejected.

· Anxiety is something that occurs internally—it is a response or a feeling that something may occur. Anxiety affects people psychologically, behaviorally and physiologically.

· Anxiety affects our entire body…we begin to sweat, our muscles become tense, our heart races, we feel queasy, we have a dry mouth, or we may fear that we will die.

When does anxiety become a disorder?

· Researchers define as disorders those situations in which the anxiety reaches overwhelming levels, or dramatically reduces or eliminates productivity, or intrudes in a person’s quality of daily life.

· Disorders are distinguished from everyday normal anxieties by three elements:

o their intensity (such as panic attacks);

o their duration (they don’t go away after a stressful situation is resolved)

o those that are persistent ( (persistent fear of objects or events can lead to phobias)

What are common treatments?

· Treatment: Commonly, they are treated with a combination of psychotherapy and medication.

· Strategy: Typically therapy deals with teaching methods to minimize stress reactions, helping people break destructive thoughts, and helping people learn strategies to cope and become resilient

· Success: Success rates for those who use therapy and medication together have a 60-70% rate of success.

A Proven Traditiion of Excellence

Here's a list of of new staff listings. Wow have we grown....




















Joy Miller & Associates: Counseling and Wellness
Joy Erlichman Miller PhD, LCPC, MAC, CADC
Heidi Turcot LCSW, E-RYT / Emeritus
John J. Hubbs LCSW, CADC, SAP
Ed Hamann EdD, LCPC, LMFT / Emeritus
Connie Hamann LCPC, CADC / Emeritus
Suzanne Brasche LCSW, ACSW, CADC, MISAII
Judy Carlson LCPC, EMDR
Heidi Pompe, MA
Sarah Stuber, LCSW
Karen Greene LCPC
Steve DeCremer, LCPC
Debra Disney, LCPC, DCC
Jori Sparry, LMFT
Jill Egizio LCSW
Sherry Dockins LCPC, CADC

Office Staff
Debbie Fitzpatrick
Kathy Gawthorp
Lisa Zell
Stephanie Powers Hlinak
Taylor Gawthorp

Joyful Living Studio Consultants
Yoga - Heidi Turcot E-RYT, Lisa Nelson Raabe, Lisa Zell
Meditation – Venkatesh Anandasayanam

WE ARE GROWING ONCE AGAIN!!!!!

We are growing once again. Watch this space an learn more about our new additions to our staff...

Jori Sparry LMFT and Jill Egizio LCSW

Do You Need A Tech Detox?

TIME FOR A TECH DETOX: TREATMENT PLAN 101 (2 part series)

Here’s a common family gathering. Dad’s watching the TV and mom is reading her Kindle on the couch. Blythe, the oldest daughter is texting her boyfriend while sitting next to her little sister who is playing a computer game on her I-pad. Thorne, the middle child and only son is happily playing a game on his handheld gaming device. Is this your family ? Maybe it is time for a TECH DETOX?

Are American’s really this technology oriented and are they really in need of a detoxification?
• Years ago, the behavior we see commonly in our world was called an “addiction.” Now it is normalized behavior
• People text and are becoming disconnected from each other and the skills of communication
• Short sentences and abbreviations are a norm and writing complete sentences, in paragraph form, with a thesis sentence and a conclusion is a lost art.
•
What types of technology are taking up most of our time?
• November 2010 study showed that 24% of our time is used for social networking
• 10% of our time is used for online gaming
• 7.5% for emailing
• 4% on movies and videos


How do we know if we are in need of a technology detox?
• The Wall Street Journal recently reported some common characteristics to know if you and your relationships are in need of a cleanse. Here are some of the symptoms
1. You can’t get through a meal without checking your email, texting or talking on the phone
2. You sleep with your phone near you and check your emails or text while in bed
3. You have an argument with a loved one about the use of your technology
4. You text while driving OR look at your emails
5. When you are with your family, loved ones or friends you are each looking at different screens.
Do these things fit for you?

Next week we will look at some ways we can do a technology detox – and surprisingly it might be more difficult than any other thing you’ve given up in your life.




Part #2- Technology Detox

Last week we took a hard look at America’s consumption and preoccupation…well, should we almost say “addiction to technology.” This week we will look at some of the ways in which we can break away from our technology and come back to forming & regain our relationships on a face-to -face basis.



Then what can we do to detox or cleanse ourselves and regain connections?
• Plan a time for your detox and give yourself & your family advance warning. Preparation is the key to a successful detox
• Be clear about the rules. What calls can be made and what is forbidden in the cleanse. Decide if any emails or computer use can be utilized during the cleanse ( look at issues such as homework, emergency calls)
• Establish the consequences for cheating or sneaking to use technology.
• Wean yourself off the gadgets. Some people can go “cold turkey,” but you might have greater success giving up a little at a time or just giving up one type of technology (but remember when you give up texting you might find yourself doing more emailing—so is that really a cleanse?)
• Be sure you understand WHY you are doing the cleanse and giving up technology. Try not to give up technology to do something else that is isolating.
• Decide how long you want to do the cleanse. Be realistic in your expectations. Perhaps look at giving up technology for a day or two vs. giving it up for a month
• Inform family and friends and tell them you will be unavailable via technology during your cleanse. You can use technology to announce your detox – and don’t be surprised if others choose to join your efforts.
• Make a plan and think of things you will want to do when you are involved in the cleanse (spend more one on one time with family, play board games with your children, spend time actually have conversations with your loved one)
• Consider doing a permanent “Sabbath Manifesto” or a “Day of Unplugging” which is at sundown on March 4 , 2011/ going for 24 hours. Are you up for the challenge?

Helping a Friend when they are Grieving

Your close friend losses their mother, or a workplace co-worker experiences the loss of their grandfather. Grieving is so difficult, but knowing what to say or do when someone around you is experiencing a loss is difficult for most people.

Talking with someone who has just had a loss is difficult. What are some things people to say to someone who is grieving?
1. “I’m sorry to hear about your loss”
2. “ I will be thinking about you.”
3. Admit that you might not know what to say, but that you are sorry to hear the news about the loss of the loved one
4. Do not ask what happened because they just makes the grieving person relive the pain.
5. Avoid clichés such as “good things come from bad things” or “what doesn’t kill you makes you stronger.”
6. Avoid saying that you know how someone is feeling or suggest that they “move on” or “should” do anything

Now that we know what not to say, what is important to help?
1. Reach out. Email and texting is nice, but reaching out with a visit or a phone call is more personal and comforting.
2. Listen vs. directing. Allow the griever to talk about whatever they desire. Try not to lead the person into discussions you want to have vs. letting them just talk and gather support
3. Help. Instead of asking what you can do, just do something. Make dinner, offer to babysit, mow the lawn, or assist by shoveling the snow or walking their dog
4. Show your love. Talk about memories of the loved one and how they changed or made you smile. Share happy thoughts and memories and comfort the griever with things that bring happiness to their life.
5. Be enduring. Too often people are there for the funeral but absent days, weeks and months later. Remember that grieving goes on for a long time and be a supporter for days and months to come.

Are there any other suggestions to assist when your friend is grieving?
1. Allow the griever to express ALL of their feelings and let them know it is safe to cry or express any emotion in your presence
2. Be willing to be silent and perhaps just holding a hand, giving a hug, or just sitting with someone. This act can be the greatest gift you can give to someone who is experiencing a loss