Deborah Blum | Blum Counseling Group
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If you’re like most people, you are doing your best to stay calm during COVID-19 pandemic. But that can feel incredibly difficult at times. When not worrying about friends and loved one’s health, there’s also the conflicting information provided by the media and the economic ramifications of the virus that have people on edge. Signs […]
If you’re like most people, you are doing your best to stay calm during COVID-19 pandemic. But that can feel incredibly difficult at times. When not worrying about friends and loved one’s health, there’s also the conflicting information provided by the media and the economic ramifications of the virus that have people on edge.
Everyone reacts differently to stressful situations, but most will exhibit some of the following signs:
If you are experiencing significant stress right now, here are some ways you can cope:
Hearing the media constantly spread panic isn’t good for anyone. It’s important to stay rational and do your own research to uncover facts from fiction as well as stay positive.
Be sure to get outside for some fresh air and go for a walk. Eat right and make sure to stay hydrated and get plenty of sleep. Avoid consuming too much alcohol and try and find fun ways to reconnect with your family.
If you have kids, look to them for some good old-fashioned playtime. Play hide and seek in the house. Create an obstacle course in the back yard. Watch some of your favorite funny movies. Laughter really is the best medicine so get plenty of it!
Many local businesses are hurting right now. If you’re still getting a paycheck, consider buying a gift card from a local restaurant, gym, hair salon, etc. to give them revenue now and you can use the card later. This will make you feel great at the same time.
Remember, your kids will ALWAYS look to you first to see how they should be thinking and feeling about something. So move about each day calmly and confidently and reassure your kids everything will be okay because it will be.
For many of us, there is a silver lining in this situation in the form of extra time. What can you do with the extra time that isn’t being used to drive an hour or more each day in commuting? Focus on using this time wisely. Maybe you have an ever-growing list of home projects that you just never have time to tackle. Tackle them now, you’ll feel great about it later.
If you find yourself becoming too stressed or depressed during this time, I encourage you to connect with me. Speaking with a therapist can help you cope with the situation and navigate the days ahead. I am currently able to conduct sessions over the phone or via Skype, so you won’t even have to leave your home if your state is in lockdown.
SOURCES:
https://www.ucihealth.org/news/2020/03/covid-19-anxiety
https://www.health.state.mn.us/communities/ep/behavioral/stress_covid19.pdf
Do you know the number one thing that causes aches and pains and makes a person feel old? Tight muscles and a lack of flexibility! Much attention is given to building muscle, but not enough on how to keep muscles and other soft tissues like ligaments and tendons loose and flexible. Is flexibility really that […]
Do you know the number one thing that causes aches and pains and makes a person feel old? Tight muscles and a lack of flexibility!
Much attention is given to building muscle, but not enough on how to keep muscles and other soft tissues like ligaments and tendons loose and flexible. Is flexibility really that important? Yes! It’s crucial actually.
Here are a few benefits of flexibility:
Muscle imbalances are one of the most common reasons for injuries during physical activities. This means some muscles are overactive (tight) while others are underactive. Flexibility helps to correct this issue.
Loose muscles that are less tense will alleviate those common aches and pains.
Increased muscular flexibility typically leads to improved posture. Plus, the increased range of motion helps with balance.
Stretching and opening up the body leads to feelings of physical relaxation, which in turn leads to a sense of peace and calm.
Once you have increased your flexibility, your muscles will be able to work more effectively. This will allow better movement and therefore better physical performance.
So now that you know the benefits of muscle flexibility, let’s take a look at some simple stretches you can do to improve yours. The use of resistance bands makes these exercises safe, precise, and easy, so if you don’t have any, pick up one or two online.
Stretching should be done only after a light warmup of the muscles. This could be doing some jumping jacks in place for a minute or two or using a treadmill or stationary bike for 3-5 minutes. The idea is to get the blood flowing to your muscles to make them ready for stretching.
Also, stretching should feel GOOD. You should never force a stretch or feel any pain. Only use just enough tension to deepen the stretch just enough.
Now, here are a few resistance band stretches to help you become more flexible:
Lie on the floor with the resistance band looped around your right foot. Grab the band closer to your foot to create tension. Now straighten your right leg as much as you comfortably can while keeping the left leg bent on the floor. Gently pull the right leg towards you, stretching the back of the leg.
Hold for 15 to 30 seconds and switch sides.
Sit on the floor with your legs extended out and loop the band around both feet. Cross the band and grab onto each side with both hands close to the feet. Gently curl your back, stretching it towards the back of the room and using the bands to create tension and add to the stretch. Keep your abs contracted and concentrate on feeling your shoulder blades spreading open.
Hold the position for 15 to 30 seconds.
You can do this stretch on the floor, sitting in a cross-legged position, or seated upright in a chair. Grip the band with your hands a few inches apart. Gently pull your arms out and down as low as you can to stretch the chest. If you need to adjust the tension, simply change the position of your hands on the band to tighten or loosen the grip.
These are only a few stretches, but they cover some of the biggest muscle groups and so are great to start with. You can go on Youtube to find more resistance band stretches.
We are also happy to develop a stretch routine that is suited specifically for your body and any issues you may be having. Not only do we help clients through chiropractic adjustments, but we also help to design exercise and stretching routines that will keep their joints healthy. Call us today.
SOURCES:
In 1996, California passed landmark legislation that legalized the use of medical marijuana, also known as cannabis. In 1998, a few more states followed suit; within ten years, 11 of the 50 states had legalized medical marijuana. Over 20 years later, as of 2019, 33 states have legalized medical marijuana use, with ten states plus […]
In 1996, California passed landmark legislation that legalized the use of medical marijuana, also known as cannabis. In 1998, a few more states followed suit; within ten years, 11 of the 50 states had legalized medical marijuana. Over 20 years later, as of 2019, 33 states have legalized medical marijuana use, with ten states plus the District of Columbia fully legalizing its use.
The legalizing of marijuana began as its startling effectiveness in alleviating a variety of medical conditions became popularized. While marijuana’s effectiveness in alleviating pain, nausea, seizures and increasing appetite are well known, here are a few lesser known benefits of cannabis that may surprise you.
Improves Lung Capacity
According to a 2016 study on the Effect of Cannabis Smoking On Lung Function and Respiratory Symptoms for the NPJ Primary Care Respiratory Medicine Journal, marijuana smoking is associated with an increase in the lungs’ forced vital capacity. The cause for this is unclear, but may be due to inhaling and holding smoke in the lungs, as is commonly done by smokers of marijuana.
Increases Motivation
There is a growing number of people using cannabidiol (CBD) to manage symptoms of panic, anxiety, and depression. Delta-9 tetrahydrocannabinol (THC) has long been the most well-known cannabinoid in marijuana since it causes the infamous “high”. However CBD, another naturally-occurring cannabinoid in marijuana, doesn’t cause a “high” but does provide other positive effects to its users, including a decrease in symptoms of panic, anxiety, and depression, while providing an increase in motivation.
Helps Alleviate Symptoms of ADHD
For people with ADHD, it may be difficult to focus on tasks. People with ADHD may feel restless or have difficult sitting still. Marijuana use has been an effective treatment option for some sufferers of ADHD. The medications typically prescribed to people with ADHD helps correct the levels of dopamine in their brain, and marijuana is believed to have a similar impact on the brain as its prescription counterparts.
While there are a myriad of health benefits to potentially gain from the use of cannabinoids, nothing is risk-free. You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Are you struggling with an ADHD diagnosis and looking for support and coping strategies? A licensed mental health professional can help. Call my office today and let’s schedule a time to talk.
As a busy parent of a young child, you may find it challenging to find the time or space to meditate. One solution is to bring the two together, and have your child meditate with you. Meditating with Young Children For children five and under, it will be difficult for them to sit still for […]
As a busy parent of a young child, you may find it challenging to find the time or space to meditate. One solution is to bring the two together, and have your child meditate with you.
Meditating with Young Children
For children five and under, it will be difficult for them to sit still for any length of time. Even a few seconds might be the most you can expect. Adjust your expectations and try to remain flexible in your approach. Most experts agree that by six years of age, children should be able to sit still for one minute per year of age, so age six would be one minute, age seven is two minutes and so forth.
Kids Will Be Kids
It’s important to be patient as you work on a meditation exercise with your child. It’s normal for children to have difficulty sitting still. They may not be able to keep their eyes closed, they may fidget or wiggle as they sit, and they might laugh or try to be funny because it’s awkward or difficult for them to remain still and quiet. This is completely normal, so maintain a sense of humor and take any challenges that arise in stride. It will take time to teach your child to meditate. If you’re overly strict or discipline your child too much, you will end up making this a negative interaction instead of a calming one.
Meditation Exercises for Children
You’ll want to start with a brief session and try to make it fun. A candle-gazing meditation is an easy way to start. For children, guided meditations are generally the best way to teach them to meditate. There are many guided meditations available for free online that are specifically for children. You can find them through a simple Google search or by searching on YouTube.
There are also apps you can use on your phone, tablet or smart TV that are also completely free. One example is Breathe, Think, Do with Sesame, an app intended for children under five which is available for the Android and iOS. Another example is Wellbeyond Meditation for Kids for iOS.
There are also classes available at some meditation centers that are specifically for children. Do a Google search for “meditation center [city, state]”, then check their online schedule or give them a call to find out if they have meditation classes for children.
Are you a parent looking for unique ways to cope with challenging parenting issues? A licensed therapist can provide the support and guidance you need. Give my office a call today and let’s schedule a time to talk.