Joyful benefits of Yoga

It's great to know that yoga is alive and well at Joy Miller & Associates. Morning classes on Tuesday, Thursday and Saturday provide a connection to other people, a place to feel into your body while improving posture and breath. But yoga is more than just another exercise program.

When practiced regularly, yoga reliably increases your sense of physical health, emotional well-being, mental clarity, and spiritual connection. Combining yoga postures with the breath benefits you at an essential core level of physical functioning. Improved breathing allows toxins to leave and increased vitality to enter. Metabolism is increased and aids not only in processing food more efficiently, but in energizing your entire immune system. No wonder a feeling of lightness occurs a the end of practice!

Stress happens when we feel restricted and overwhelmed. Taking time apart from daily activities, turning off the phone and intentionally tuning in to the present moment reduces stress hormone levels. The body is returned it to a physically stress-free state, making it less susceptible to illness and more prone to resiliency and vitality. Our hearts and minds respond with acceptance and openness as the body gives way to contentment.

One of the great things about our classes is that anyone can participate. Unlike attempting to become a pretzel or working yourself into a frenzy, yoga at Joy Miller & Associates is focused on your particular physical abilities and needs. Our teachers have advanced training in therapeutic applications. Come in for a class and find your inner light grow into outer joy.

Is your job toxic?

Work environments have really changed. Job sites were once a place where employees felt secure economically and were assured of their job placement. Today, many work environments are places of tension, anxiety and heightened fear. Tonight we will look at the work environment and give you some tips on how to stay sane when there is negativity all around you.

What are some of the main reasons why job environments are so negative these days?
• Career builders.com notes 3 reasons for the heightened negativity.
1. People are feeling anxiety, fear and pressure in the world and within their relationships and they tend to bring their own emotions to the workplace
2. Employees are being asked to do more with fewer resources which puts everyone in a place of heightened anxiety and feeling overwhelmed and under appreciated
3. Employees feel like they must perform under the pressure or that they will be pink-slipped, laid off or replaced by outsourcing employees. These things only add to the negativity on the job site.

So what can we do to keep ourselves sane in the workplace?
• Don’t be part of the problem. Learn to stay away from gossip and complaining. When you become part of the problem you increase your negativity level which leads to heightened “insanity”
• Try not to over react. When we feel stressed in the workplace, we tend to react to things around us. Tempers fly, people become irritable and terse and that’s the time to slow down, evaluate the situation and be calm and stay away from the drama
• Try to align with positive people. If you are in a toxic environment, the worse thing you can do is align with others who are toxic—this only fills you with the fuel of unhappiness.
• Workplace negativity can make you sick. If you notice you are getting more backaches, headaches, upset stomachs and the likes it might be that you need to get some distance from the job. Set some limits on hours you work, boundaries with other workers, and maintain a life outside of your job
• Talk it over. Many work places offer Employee Assistance Programs or benefits to see counselors. Most therapists are trained to help with stress management, boundary settings and helping you find a real balance in your life. Typically you can get some real helpful techniques in 1-2 sessions.
• The tough choice. If it is unbearable you need to change your viewpoint or move out of the environment. This may seem like a horrible solution to the problem, but some workplace environments are too toxic and it’s not worth your mental or physical health.

Is Anger getting the best of you?

Are some people just born angry or is it a behavior that is learned. Tonight we will explore some recent research related to anger and a behavior that you can’t afford to ignore.

Is anger something that is genetic or is it a behavioral disorder?
• Mental health professionals typically classify anger is a normal feeling, but when the actions are severe or it turns outward it is then classified as a disorder that is learned or behavioral
• Anger is usually accompanied with feelings of depression, shame, guilt, anxiety or bipolar disorder
• Many times anger is classified as Intermittent Explosive disorder when anger is against people or property out of proportion.
• Estimated that 1/20 have Intermittent Explosive disorder (mostly men) and is treated with talk therapy and some antidepressants
• Many researchers believe that anger is correlated with impulsive control disorder
What if you anger is out of check, and things escalate? What things can YOU do to calm yourself down?
• Count. The old adage was correct. Breathe, and count and allow yourself to calm down. When you are angry your blood pressure goes up. Take deep breathes and try to calm down.
• Reframe the situation into a way that is not so hurtful
• Become aware of what makes you mad. Learn to identify your triggers and learn ways to calm yourself down when you realize you are being triggered
• Talk to yourself in a new way. Change the message so you are not the victim.
• Try not to think of past affronts or past injustices and focus on how to calm yourself down
• Never use alcohol. Drinking or drugging when you are mad will only make things worse.
• Will this matter tomorrow? Slow down and decide if this will matter to you tomorrow or next week.


Many times people lose their temper with their significant other. What are some tips to keep your anger in check?
• Call a “time out” if things start to get out of hand. Leave the situation for 30 minutes and come back to discuss
• Leave the room and get some distance
• Come back and try to acknowledge what you think the other person was saying
• Try to compromise or negiotate and look for win-win

Reset your brain

Meditation has been shown to reset our brain to a restful state of mind.

You can learn meditation in our Joyful Living Studio every Tuesday night. To access the monthly schedule of events, just go to www.joymiller.com and click the WELLNESS icon along the top. Click the schedule and you can discover more about meditation as well as our massage, yoga and workshop offerings.

For more information concerning the research related to brains resetting due to meditation, go to http://psychcentral.com/news/2010/03/05/transcendental-meditation-resets-brain/11899.html

PTSD and your genes

A new study shows that your genes may effect your ability to cope with extreme stress that produces Post Traumatic Stress Disorder in others. This remarkable study indicates why some suffer with PTSD while others do not... even when they experience the same trauma.

Read more at http://psychcentral.com/news/2010/02/26/experts-study-survivors-for-ptsd-insights/11739.html

Telling your boss what you think

Telling your boss what you think might actually be a healthy option. A study presented at the British Psychological Society showed that employees who were able to talk to their boss about stressors at work were actually healthier. The study was conducted with employees who were able to rate their line managers. Managers improved their management styles and the employees saw it as a stress reducer.

Before you take this approach, take a look at the article at: http://www.vancouversun.com/life/Being+straight+with+your+boss+cuts+stress+Study/2441001/story.html

Here's a Remedy for Anxiety!

Here's some wonderful news for those who suffer from low to moderate anxiety. Drinking chamomile tea may actually lower your anxiety levels. The herbal remedy has always been noted as something with calming tendencies, but now a study published in the Journal of Clinical Psychopharmacology has stated that chamomile has been found helpful for mild to moderate GAD (Generalized Anxiety Disorder).

So get the water pot going and brew up some tea today...


To read more, got to http://psychcentral.com/news/2010/02/12/chamomile-for-anxiety/11400.html

It's time for some good sleep tips

A new research study shows that insomnia can drastically affect your brain power. Read more at: http://psychcentral.com/news/2010/01/28/sleep-deprivation-may-contract-brain-diminish-memory/11028.html

If you are suffering, here are some tips
1. Go to bed at the same time each night. Try to establish a sleep ritual
2. Keep the room dark and cold
3. Do something calming prior to bedtime. Take a warm bath (never an invigorating shower), read a boring book, or do something calming like meditating
4. Drink some warm milk (yes your grandma had it right).
5. Never excercise late at night, it will only stimulate your system and keep you awake
6. If you can't sleep, get up for a while and go do something calming and somewhat boring and then go back into the bed and try to sleep again
7. Use your bed only for sleep activities. Don't facebook, watch TV or anything else in your bed. Establish the ritual that the bed is for sleeping-it does make a difference!

Pleasant dreams

CHOCOLATE LOVERS REJOICE!!!!

Here's the exact words from Psych Central, "In a new clinical trial, researchers found that eating about an ounce and a half of dark chocolate a day for two weeks reduced levels of stress hormones in the bodies of people feeling highly stressed."

This what what we have been waiting to hear! So now you can eat all the dark chocolate you want for Valentines Day. Read more at: http://psychcentral.com/news/2010/01/27/chocolate-as-a-stress-reliever/10993.html

Proof that Stress Effects our Body

Here's a book that proves scientifically that stress affects our body. The cellular and biological changes influence the immune system, and you will see just how that happens.

http://psychcentral.com/news/2010/01/22/how-stress-attacks-the-body/10876.html

Can Divorce Take A Toll ?

Some current findings about marriage and the effects of divorce might be quite revealing. Tonight we will look at some research conducted in July of this year that relates to the effects of divorce—and it’s not just centered on broken hearts and broken promises.

Tell us a little about the findings.
• University of Chicago study reveals that those who divorce are at risk for long-lasting effects on mental and physical health
• Johns Hopkins study found that divorced or widowed people have 20% more chronic health issues (diabetes, cancer, heart disease), than married people
• Divorced people have 23% more mobility limitations such as climbing stairs or walking down the block
• People who are divorced have a poorer rate of health than those of the same age

Recent statistics suggest that over half of all marriages end in divorce, so it seems this could be a dramatic effect on most of the American population?
• We know divorce is extremely stressful and can be emotionally, physically and financially devastating
• But we also know some important trends that may explain some things. People who are married tend to check on each other’s needs and go to the doctor, dentist or deal with medical issues more quickly (colonoscopy, flu shots, etc)
• Divorce may effect financial status which may effect access to health care and stress related illnesses

You’ve mentioned some dramatic effects of divorce, are there some things we can do for ourselves if we ARE facing a divorce?
• Seek professional counseling to deal with divorce adjustment issues (loss, grief, adjustment financially, self esteem etc)
• Reach out and stay connected. Relationships are key to good mental and physical health. This is not the time to isolate
• Focus on the basics: Eat healthful foods, get plenty of sleep, exercise, make time for leisure
• Make a commitment to see this as a time to care and nurture yourself. Take time to discover a new path and a healthy lifestyle plan

Did you know that your emotional health mimics the economic ebbs and flows

As the economy declines, researchers are learning more about the spiraling effects it has on Americans. A recent March poll to discover how the economy is affecting our mental health, and some tips for anyone you know who may have just lost their job.

There was a huge Gallup Poll that came out in mid-March. What did researchers discover?
• Stress went up in the fall and winter of 2008 and is continuing at a high rate.
• Emotional health was directly correlated to the dips in the market.
• American’s moods are directly related to sensitive economic news.
• States with the lowest emotional health ratio are the ones hardest hit by the economic crisis such as Michigan, Louisiana, Arkansas, Indiana, Mississippi, Ohio and Kentucky.
• States with the highest emotional health ratios such as Hawaii, Alaska, and Wyoming (the places with open spaces and sunshine) tend to have less heart disease and less physical ailments.

Are there any other findings from the study?
• Americans from 30-55 are suffering most from the economy
• Hispanics are dramatically effected by the economy and their mental health is nose-diving
• Mental health services are harder to access for lower-income families

What are some things people can do for those who are suffering with economic crisis or loss of jobs?
• Be supportive and reach out to help.
• Reach out by being a cheerleader and help the person stay focused on the positives
• Help them brainstorm about options regarding jobs, budget, additional training, community resources
• Give them coupons for a night out to a movie, or coupons for a dinner, or maybe even a gift certificate for ice cream or a special treat.
• Call and email often. Research indicates that most people lose friends when they hit economic hardship—like the Beatles song… people discover “they can get by with a little help from your friends.”

Our Mental Health and These Stressful Times

Economic crisis is hitting all aspects of our life. Some Americans are forgoing their much needed therapy sessions, and even not taking their medications as a means of saving money that might be needed for other necessities. We will look at how anxiety for many is rising, but why the utilization of therapy is on a downturn.

What are psychologists, therapists and psychiatrists seeing in their practices?
• Americans are facing higher levels of anxiety and depression due to stressors. National Hopeline Network, a suicide hotline report a 10% monthly increase this year in calls.
• Americans are cutting their health care ranging from preventive tests to prescription drugs.
• Americans are losing jobs at an overwhelming rate and that means the end of insurance coverage and mental health care for thousands of people.
• The consequences of these factors could be dangerous.

What does research indicate regarding the correlation of suicide rates and recession?
• Research indicates that psychiatric hospitalizations and suicides peak at the lowest point in a recession.
• Harvey Brenner at the University of North Texas found that when employment rates drop, suicide rates rise.
• Rand Corp noted that when costs increase people tend to defer their mental health care more than their physical health care.

What are some suggestions for these stressful times?
• Suicidal risk: Those who are thinking of hurting themselves should not curtail therapy. Call your therapist and negotiate a plan.
• Use crisis hotlines as intermediary measures
• Don’t cut back on your medications without the supervision of your physician
• If you can’t afford your therapist or psychiatrist’s rate, ask about a payment plan, or a referral to a community health care agency with a sliding rate
• Investigate pharmaceutical companies that have patient assistance programs to access medications for those who cannot afford their meds.

A Good Night's Sleep is Essential for Managing Your Stress

Sleep is essential just as essential as food, air and water. But, some people have difficulty attaining the sleep they need. Statistics indicate that one in three adults have difficulty with sleep or insomnia in their lifetime. Tonight we will focus on some information to help you get a good night’s sleep.


What typically keeps us from sleeping?
• Body noise. Side effects of medications, stimulants, caffeine, alcohol
• Mind noise. Anxiety or repressed emotions from the day
• Bed noise. Environmental 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
exercise 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 for non-sleepers?
• Take a warm bath and never a shower before bed
• Dim the lights an hour before bedtime to stimulate dusk.
• Try to stretch and relax—read a boring book or watch a boring show.
• Make sure you don’t eat right before you sleep—try to eat 4 hours before you
go to sleep
• 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
• Don’t watch anything disturbing before bed—horror movies, shooting/dramas or
anything that will keep your mind going overtime.

Lastly do you have some suggestions for enhancing sleep environments?
• Keep the room at around 60 degrees and pile on another blanket
• Keep humidity in the room
• Try to have white noise or a fan running or music to block out disruptive
noise.
• Keep the room as dark as possible. Light suggests it is time to wake up.

Lower Your Stress Level

May is mental health month, and we are taking a serious look at stress and ways to keep our lives in balance. A certain amount of stress can make life more interesting or challenge us to think creatively about solutions. But, when we have more stress in our lives than we can handle effectively, then we can experience stress overload.
What are some of the most common sources of stress in our lives?
• Changes in the environment (examples: moving, graduation, weddings, holidays)
• Conflicts with relationships (examples: with boss, spouse, children, significant others)
• Internal emotional pressure (examples: projects, expectations, self criticism, insecurity, feeling powerless)

If we have persistent or chronic stress, can this affect us?
• There is a strong link between stress and heart disease. This correlation was discovered over 25 years ago, and it turns out that stress induced inflammation may cause 1/3 of the cases of heart disease (if no other major factors such as obesity, etc).
• Stress causes weakened immune function. Studies have shown that emotional stress can reduce your ability to protect you from infection.
• Stress can cause memory loss and mental impairment. This one is easy to understand… just remember high school and when you knew the answers but forgot it during a test. This is caused by high cortisol levels, which interfere with memory.
• Insomnia. When you have stress, worry and anxiety, the cortisol levels in your body increase, and sleep is deteriorated.
• Abdominal fat. We may not like this one, but higher cortisol levels due to stress can cause an accumulation of belly fat.
• Stress can cause many symptoms we’ve talked about before like depression, heartburn, and sexual concerns. It can also relate to irritable bowel syndrome, hives, ulcers and many other physical concerns.

What can we do to lower our stress?
• Exercise
• Learn stress reduction techniques such as meditation, visualization, breathing techniques.
• Gain and support system and talk about your stressors with others
• Get the proper nutrition and adequate sleep
• Seek the expertise of a professional counselor to gain stress management skills