Can a move effect your mental health?

Summer is here, and it is the time that many families are in transition moving to a new house, a location within the city, or move to another part of the country. While moving may seem like a positive change, it is one of the most stressful experiences a family can face.

What are some of the common effects that children have related to moving?

1. drop in grades

2. irritability

3. sleep disturbances

4. withdrawal

5. depression

6. anger and resentment

You say that moving is a stressful event for the family, explain some of the stressors.

1. interrupts relationships with friends

2. creates the potential for more dependent relationships with other family members

3. creates potential conflicts with teens who resent moving from peers

4. has the possibility of creating separation anxiety and abandonment fears in pre-schoolers

What are some tips to smooth out that transition within your family…

1. Discuss why the move is necessary

2. Look at advantages for moving

3. Familiarize yourself with the new area

4. Get involved in the new community

5. Consider letting older high schools finish their school year by staying with a friend or relative

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.

Gender and forgiveness

Is one gender more forgiving than the other? You may think you know the answer, but check out this article concerning "decisional and "emotional" forgiveness

http://psychcentral.com/blog/archives/2010/06/29/gender-and-forgiveness/

Medication compliance

It seems we might be more compliant at different times in our life. A new research study looks at those who are medication compliant and those who aren't. The reasons may surprise you....

For more information go to http://psychcentral.com/news/2010/03/31/how-to-improve-medication-compliance/12483.html

Sleep deprivation can distort your mind...

There is a new Washington State University study on sleep that states that sleep deprivation affects our our means of processing cognitive functions. Our memory may be intact after sleep deprivation, but we are incapable of processing that memory effectively. This means we may remember, but the brain will distort the information due to sleep deprivation.

As noted in previous blogs on this site, take some time to look over some of the important techniques for enhancing your sleep and getting a good night's rest.

For more information on this study, please go to http://psychcentral.com/news/2010/02/11/new-thoughts-on-sleep-deprivation/11371.html

We vs I?

Those couples who use the word "we" vs "I" just might be happier.. or so says a new study released from the University of California. Inclusive pronouns suggest that couples think in different terms of cooperativeness and mutual respect. More "we" terms were found in the conversations of older adults and happier couples.

Want to read more? go to:http://www.msnbc.com/id/35261776/ns/health-behavior

Could a Pet Help Your Health?

Techniques such as play, art, and music therapy have been recently added to therapist’s toolbox to work with clients facing depression. But now, four-legged friends have been added to many therapy offices, nursing homes, and hospitals in an effort to aid patients and clients.

Research shows that pets are great for seniors. One study looked at blood pressure related to pet owners—explain.
· A study of health patients showed that people over 40 who own pets had lower blood pressure than people who did not have pets.

· Another study showed that talking to pets decreases blood pressure.



What are some of the benefits of pets for seniors?
In a study of over 1000 Medicare patients, even the most highly stressed dog owners in the study had 21 % fewer physician contacts than non-dog owners

What are 6 major reasons for seniors to have pets?
· Pets give us unconditional support, undivided loyalty and devotion, acceptance

· Sense of security (trust someone is always around)

· Pets are friends (helps with loneliness)

· Pets ease loss ( people with pets are less likely to experience deterioration in health following stressful events)

· Seniors become more active (seniors go for more walks and generally more action than those without pets

· Take better care of themselves (generally seniors take better care of their pet and themselves when they have something to care for) Additionally, those seniors who have pets, tend to have higher self esteem than those who do not own pets.


SOUNDS LIKE LOTS OF REASONS TO GO OUT A GET A NEW LITTLE PET!

Can Your Mental Health Be Effected By Lack Of Vacations?

American employees are working longer and taking fewer days of vacation, especially compared to our European counterparts. Recent statistics suggest that we are taking fewer vacations and working harder because many of us fear we might be laid off or that the workload will be too over-whelming when we return. Tonight we will look at how our mental health might be effected and some tips for survival.



How do American's vacation days compare to European workers?
*American's as a whole have 16 days of vacation, but generally only take 14 of those days each year.
*Italians average 42 days of vacation
* The French 37 days
* The Germans 35 days
*The industrious Japanese get 25 paid days vacations and work 100 hours per year less than Americans.


What are the possible effects of not taking vacations?
Vacation starvation, as it is called, can lead to workers who are disgruntled, stress related illnesses such as stomach problems, back aches, etc. Other problems include family tension, and an increase in addictions.



What are some of the reasons for American's taking less vacation time?
1. Overwork ethic- Americans define themselves by their job and our 24/7 technology keeps us tied to our jobs.

2. Guilt and fear-American's tend to fear guilty about leaving their jobs, especially when times are tough in the economy. Other's fear they might lose their job if they take time off, or perhaps lose a promotion.


What are some means of coping with vacation starvation?
1. Take frequent, but shorter vacations ( 4 day weekends)

2. Trade vacation time for pay decreases (29% of American's say they'd trade a pay raise for more vacation time)

3. Use your weekends as time for yourself and family vs. spending the weekend working on things from the office.

4. Learn some stress management techniques from a mental health professional.

The deadliest day for Suicides

Some surprise findings came out this week related to suicide. Tonight we break some of the myths that surround the topic and will bring you some information that might change everything you ever thought about suicide.


You have some interesting information to share related to the “deadiest” day of the week related to suicide. What do new studies reveal?
• Songs always talk about Monday blues and we typically have thought that suicide rates are the highest on Mondays
• A 5-year study done at the University of California points a finger at Wednesdays being the day with the highest rate of suicide.
• 25% of suicides occur on Wednesdays compared to 14% on Mondays and Saturdays, and suicide rates do down dramatically on Thursdays having the lowest rate of 11% of all suicides

Why do they think this might be true?
• The researchers believe that we are not as isolated as we once were during the weekends due to the internet, text messaging and cell phones
• People become more stressed on their jobs and by mid week their “co-workers get on their nerves” or the stress is just too much for them.

Were there any other findings of interest?
• We used to believe that there was a seasonal component to suicide rates and that winters had the highest rates of suicide. Once again, with the increase in connectivity due to technology, people are more connected and suicide rates are now a little higher in the summer than in the winter.

What are some suggestions if you believe someone is suicidal?
• Take all threats seriously. There is a myth that if people talk about it, they aren’t serious. Studies indicate that more than 75% of all completed suicides did say or do something prior to their death to let people know about their suicidal thoughts.
• Remember this is a cry for help. Be willing to tell someone, or take the person to the emergency room, or tell them you will go with them to therapy
• Don’t keep the secret. Make sure you do something to let others know such as calling the Call for Help number at 673-7373
• Call a professional therapist if you or someone you love is depressed. Remember that depression is quite treatable. 75% of people notice relief after 6-8 therapy sessions

Pottermania-- What Harry Can Teach Us About Ourselves

Perhaps you have noticed that HE is everywhere. You see clips of him on the internet, on television, and the newspaper is filled with information about his adventures. Yes, it is almost time for the much expected new installment of Harry Potter. With the release of film six in a few days, soon everyone will be talking about Harry.

What is the draw that captivates so many?
· Aside for the amazing story line, Harry Potter captivates so many because it is not only the classic story of good vs. evil, but it is a magical story of personal growth & empowerment in the face of adversity. Despite the losses experienced by the young Harry (death of his parents), he is achieves greatness in part due to love, nurturing, the development of his own inner strength.


From a psychological perspective, what does Harry Potter teach us?
· We all hold inner strength: He is the part of us, which is buried deep inside locked deep inside our soul. Harry is the child in us that holds the power…the potential…the purpose…the passion! We just need to look within to find our strength and believe in ourself.

· Fearlessness: Harry is the part of us that doesn’t fear what others will think. He is the one who knows he must face his fear and his demons and moves forward.

· Trust in our abilities: Harry is the part of us that believes we can do anything and trusts we hold the magic to make it happen.

· Self Esteem: Harry sees himself as capable, as trustworthy, as honorable, as dedicated, as intelligent, as athletic, as scholarly, and worthy of being a wizard.


Are there some things WE can learn about self esteem building from Harry Potter?
Here are some suggestions:
1. Write down all your positives on a sheet a paper (and ignore all the chatter in your head that judges what you write down).

2. Make a list of the amazing things you have accomplished

3. Make a list of the “monsters” (the adversity and challenges) you have conquered.

4. Create a list of the magical things you have created in your life… the people you have helped… the ways you have made a difference.

5. Become your own cheerleader. Speak of your accomplishments and

talk yourself “up” instead of tearing yourself down.

6. Investigate your positives, search out your talents, reach for your dreams, trust your heart, believe your brain, and make decisions that make your soul sing.

Is your mind keeping you awake all night?

The economy is in a downhill recession, our 401s are decreasing, people are losing their jobs, anxiety is rising and Americans are having difficulty focusing on anything positive. When we are worried, a common symptom is the loss of sleep. Sleep may be as food, air and water, but more and more of us are having trouble calming our minds and getting a good night’s rest.

What typically keeps us from sleeping?
• Body noise. Side effects of medications, stimulants, caffeine, alcohol
• Mind noise. Anxiety, worry or repressed emotions from the day
• Bed noise. Enviornmental noise from outside, feeling hot, uncomfortable.

What are the five basic strategies for preventing insomnia?
1. Never oversleep. Get up at the same time every day even after you have lost sleep. Sleeping late just resets your body clock to a different cycle.
2. Set your body clock. Light helps restart your body clock to its daytime phase. When you get up get some sunlight or turn on all the lights in your room. Make sure you walk around to get oxygen to your brain.
3. Exercise. Keep active during the day—especially after a bad night’s sleep. When you sleep less you should be more active the next day. Try strenuous excise in late afternoon.
4. Don’t nap. When you feel sleepy go take a walk or do errands.
5. Set a bedtime schedule. Try to go to bed at the same time each night. If you have lost sleep the night before, go to bed a little later not earlier and then move it back to its original time.

Are there any other tips that might help us get a good night’s rest?
1. Some little all natural basics :
o Take a warm bath and never a shower before bed
o Dim the lights an hour before bedtime to stimulate dusk. And keep that room as dark as possible.
o Try to stretch and relax—read a boring book or watch a boring show.
o Make sure you don’t eat right before you sleep—try to eat 4 hours before you go to sleep
o Try warm milk at bedtime, which stimulates the serotonin in your body. Try a piece of whole-wheat bread or other carbohydrates. Avoid coffee, colas, tea, chocolate and fermented cheese cheddar cheese, avocados and red wines
2. Calm your mind by making sure you journal, talk to a friend about any concerns, and use prayers, meditation or other techniques to calm your mind so you can get a good night’s rest.

Joyful Living Studio at Joy Miller & Associates

Joy Miller & Associates is proud to announce the opening of the Joyful Living Studio. Offerings for yoga classes are available on Monday-Thursday. Our own Heidi Turcot will be teaching on Wednesday night and Thursday morning. As you may remember from a previous blog entry, Heidi completed her 500 hour certification and is now a Professional Yoga Instructor.

The other exciting news is that Heading OM has joined Joy Miller & Associates and is using our studio as their North location. Heading OM North will be offering classes on four occasions. Additionally, Lisa Nelson Raabe will be teaching at our studio and conducting Individual sessions

The offerings are as follows:
Monday 9am. Heading OM
Monday 6pm. Heading OM
Tuesday 12. Heading OM
Tuesday 6pm. Lisa Nelson
Wednes 9am. Heading OM
Wednes 6pm. Heidi Turcot
Thurs 9am. Heidi Turcot

Our March schedule will include classes in meditation, so check back often to review our schedule.

* Drop In $10 Punch card users $8

Some Healthy Tips For 2009

TIPS FOR A BETTER LIFE - 2009

1. Take a 10-30 minute walk every day. And while you walk, smile. It is the ultimate anti-depressant. 

2. Sit in silence for at least 10 minutes each day. Buy a lock if you have to. 

3. When you wake up in the morning complete the following statement, 'My purpose is to __________ today.' 

4. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants. 

5. Drink green tea and plenty of water. Eat blueberries, wild Alaskan salmon, broccoli, and almonds. 

6. Try to make at least three people smile each day. 

7. Don't waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control. Instead invest your energy in the positive present moment. 

8. Eat breakfast like a king, lunch like a prince and dinner like a college kid with a maxed out charge card. 

9 Life isn't fair, but it's still good. 

10. Life is too short to waste time hating anyone. 

11. Don't take yourself so seriously. No one else does. 

12. You don't have to win every argument. Agree to disagree. 

13. Make peace with your past so it won't spoil the present. 

14. Don't compare your life to others. You have no idea what their journey is all about. 

15. No one is in charge of your happiness except you. 

16. Frame every so-called disaster with these words: 'In five years, will this matter?' 

17. Forgive everyone for everything. 18. What other people think of you is none of your business. 
19. Remember that changing your mind, changes your reality.

20. However good or bad a situation is, it will change. 

21. Your job won't take care of you when you are sick. Your friends will. Stay in touch.. 

22. Envy is a waste of time. You already have all you need. 

23. Each night before you go to bed complete the following statements: I am thankful for __________. Today I accomplished _________. 
24. Remember that you are too blessed to be stressed. 

25. Remember that happiness is contagious.

Part 1: Is Happiness Contagious?

Proven Tips To Enhance Your Happiness Ratio in 2009

We know that measles are contagious… the flu can be contagious…but can happiness be contagious? There’s a growing evidence that if you are happy, those around might find themselves happier as well. Tonight we will look at some of the current research related to the chain reaction effects of happiness.

Many people know that if all of your friends are depressed, there is a high likelihood that you will feel down and blue. But, tell us about this new research that states happiness can be “catching.”
• A Harvard Medical School study indicated that sadness spreads in social networks, but not as quickly as happiness.
• Add a happy friend to your life and it enhances your chance of being happy by 9%
• Socialize with an unhappy friend and your happiness level goes down by 7%
• You can control your happiness quotient by bringing happy people into your life and controlling the number of sad people that surround you.
• There is a chain reaction that increases happiness, and our mood can have a dramatic positive effect on those we know and love

Is this study related to “influential contacts” unique?
• We now know that our social contacts effect more than we may have once believed in a wide variety of factors
• Statistics indicate that if our partner, friends our spouse is overweight, we tend to increase our weight to match theirs. In fact, we have a 57% higher chance of being obese if our significant other is obese.
• If someone you love quits smoking, studies prove that you might have a 37% higher chance of “quitting the habit” as well.
• Multiple studies indicate that the quality and quantity of our friendships and relationships effect our health and our ability to fight disease, and even survive cancer

What can we do to enhance our happiness ratio?
• Studies show you are 15% happier if your significant other or best friend is happy, so that means it’s important to surround yourself with happy people
• Look for things around you that make you happy. If you can see things that make you happy, or reasons to be grateful, you will be less likely to dwell on unhappiness or negativism
• Create a “pact” with your friends and family to focus on positives versus negatives, and make time to share your positives with each other on a daily basis.
• Remember that happiness is contagious so go out and spread the JOY!

Our Yoga Master!

A special congrads to Joy Miller & Associates' own Heidi Turcot who is attaining the highest level of advanced training for Yoga teachers. She has become Peoria's ONLY teacher at this highest level of achievement. We are all so proud of her accomplishments.

You can join Heidi in one of her offerings of classes on Wednesday nights and Thursday mornings at the Joyful Living Studio at Joy Miller & Associates. We promise you will love her classes and her masterful technique as a teacher.