Just Breathe …

Promoting Optimal Wellness for Mind, Body and Spirit

Feeling overwhelmed or worried? Breathe …, and experience the calmness and release of tension. The simple act of breathing can slow us down physically and mentally and allow us to be more present in this moment.

Meditation becomes as simple as following the breath; a form of mindfulness.

Photo © Karen Pischke/ Niles Beach. Gloucester MA.

Mindful breathing can be done quickly and easily and offers positive physiologic and behavioral benefits. Benefits include decreased blood pressure, decreased stress, relief of tension (emotional and physical,) improve memory, focus and attention, improved mood, increased immune response, improved relationships, increased empathy and compassion.According to the American Psychological Association, 75% of people regularly experience physical symptoms of stress. Mindfulness meditation, breathing and other forms of relaxation can elicit the relaxation response and decrease symptoms of stress.

One study concluded that carrying out a simple mindful breathing meditation for an average of only 10 minutes per day for a period of 16-weeks improved neural functioning that is indicative of improved focused attention. Just Breath ….

Remember, in this face-paced world of high technology it is important to take time for yourself, slow down and enjoy life more.

Contact Us if you would like to learn more about stress, relaxation techniques and how to better manage stress – info@dreamtimewellness.com or phone 978-283-4258.

Best in health,  Karen

Karen Pischke BSN, RN, CCRN Alumnus, Author, Speaker, Nurse Researcher, Certified Hypnotherapist, Tobacco Treatment Specialist, Usui Reiki Teacher/Komyo Shihan. Owner/Founder of Dreamtime Wellness LLC. Your Bridge to Health. Promoting Optimal Wellness for Mind, Body and Spirit. Karen is a registered nurse with a background in critical care nursing, cardiac rehabilitation, cardiac risk factor reduction, wellness and integrative healthcare. Incorporating a collaborative, integrative approach, Karen strives to educate and provide evidence-based services and self-care tools that are safe as well as effective at improving health, happiness and wellbeing. www.DreamtimeWellness.com. Find us on Instagram and Facebook

Sources and More Information:

  • APA Journal Psychotherapy. What are the Benefits of Meditation: A Practice Review of Psychotherapy-Related Research. Davis, D. and Hayes. July/August 2012, Vol 48, No.2., 198 – 208
  • American Psychological Association (2017). Stress in America: The State of Our Nation. Stress in America TM Survey.
  • Frontiers in Neuroscience. Regular, brief mindfulness meditation practice improves electrophysiological markers of attentional control. Moore, A. et al. February 10, 2012.

 

 

 

Try Reiki – for a More Relaxed Holiday

Promoting Optimal Wellness for Body, Mind and Spirit

Promoting Optimal Wellness for Body, Mind and Spirit

The Holiday Season is meant to be joyful, but If you feel added stress, you are not alone. The holidays can also bring up negative thoughts and feelings and increased stress due to added commitments, financial strains, travel, and increased grief and sadness over those we have loved and lost. Spending time with others and focusing on positive memories from the past may help.

Minimize Stress for a Healthier Immune System. When we feel stressed and anxious, the adrenal glands release the hormone cortisol. Cortisol functions to reduce inflammation in the body, which is good, but over time, these efforts to reduce inflammation also suppress the immune system. Chronic stress results in high cortisol levels and reduces the body’s natural response to fight viruses and bacteria, making you more susceptible to colds and flu. Relaxation and adequate sleep help lower cortisol levels and support the body’s immune system.

Got Stress?? If you experience negative stress in your life, consider de-stressing with relaxation techniques. A session of Reiki (ray-kee) can create a more relaxed mind and body, helpful for decreasing stress.

“Every session is different, but every session is wonderful.”  ~ G.F. Gloucester MA

Other methods to help decrease stress and better support the immune system include – acupuncture, art therapy, exercise, massage, meditation, mindfulness, music therapy, tai chi, and yoga.

Remember if you feel stressed or sad this holiday, you are not alone! Seek emotional support. Talk to family and friends. Professional counseling may be in order. Talk to your physician; ask for a referral.

“I feel whole again.” ~ Veronica W. Salem MA, after her Reiki session.

Reiki Photo DTW Stock Photo with © 2015

Reiki Session at the Dreamtime Wellness™ Monthly Community Reiki Share.

In Need of Relaxation? What to enjoy the company of others? Interested in trying Reiki? Join me and other Reiki providers this coming Wednesday (December 16th) and sample Reiki. Those new to Reiki enjoy a Special Holiday Offering at the Lahey Danvers Outpatient Center – $10.00. Enjoy the peace, comfort and calm Reiki provides. Contact me to find out how – info@dreamtimewellness.com.

Reiki Ryoho (a Japanese Healing Art/Method offered through light touch) is part of integrative therapies available at the Pain Management Center at the Lahey Healthcare Outpatient Center in Danvers.

Monthly Reiki Clinic (3rd Wednesdays) – Half-hour sessions $20.00. To register for a session email bheidger@nhs-healthlink.org. Or call – 978-304-8601. LocationLahey Danvers Outpatient Center. 480 Maple St. Danvers, MA. Pain Management Center.

Private Reiki sessions also available weekly. Discounted sessions available for those in treatment for cancer, seniors, veterans, patients and employees of Lahey Hospitals and Medical Centers. For more information or to schedule a private session email – info@DreamtimeWellness.com.

A Reiki session typically consists of lying on a massage table, fully clothed while the provider provides light touch. Sessions may be offered without touch if a client prefers non-touch. Sessions are often conducted in a quiet setting, with soft lights and soft music to enhance the relaxation. Shorter sessions of Reiki can be offered while sitting in a chair, as with seniors and for cancer patients during treatment for cancer.

“Some Reiki is better than no Reiki.”  ~ Mrs. Hawayo Takata, the Japanese Reiki Teacher credited with bringing Reiki to the West.

According to the National Institutes of Health (NIH) –

  • Reiki appears to be generally safe
  • Reiki should not be used to replace conventional care or to postpone seeing a health care provider about a health problem.
  • To ensure safe and coordinated care, tell all your health care providers about any complementary health approaches you use.

“The pain in my head is gone.” –  J.L. (referred by her doctor for complaint of persistent migraine headache.)

The response to stress can be physical and emotional tension that causes headache, back pain, difficulty sleeping, increased alcohol and other substance use, being easily angered, feeling depressed, and having low energy. Chronic stress can lower the immune response and cause inflammation leading to chronic disease such as high blood pressure, endocrine, gastrointestinal, metabolic, autoimmune, and mental health disorders.

The opposite of the stress response is the relaxation response.

Whether you have as Reiki session as supportive care before surgery, for pain management, during cancer treatment, or general stress management the relaxation provided has potential health benefits, including –

  • Improved comfort
  • Improved mood
  • Increased calm
  • A greater sense of well-being

For a healthy mind and body, seek emotional support from family and friends. Professional help is available – Talk to a psychologist. Ask your physician for a referral.

Other methods to relax and de-stress include  – acupuncture, art therapy, breathing relaxation, dance, exercise, massage, mindfulness, meditation, music therapy, prayer, and yoga. Find a relaxation technique that is effective, affordable and fits into your schedule. Even better – learn relaxation techniques that you can use daily. 

All Levels of Reiki Training are Available  – Reiki First Degree/Level 1 focuses on the daily use of self-Reiki for self-care. Part of Reiki Practice is twice daily reflection upon the Reiki Principles from the Founder of Usui Reiki Ryoho, Mikao Usui Sensei of Japan – Just for Today…, Anger Not. Worry Not. Be Grateful. Work Diligently. Be Kind to Others.  Positive affirmations to think about and live throughout the day.  Contact me for information on upcoming classes and introductory talks. 

However you choose to relax and support your immune system, gift yourself or a loved one a gift of relaxation this holiday season and enjoy a healthier, happier holiday!

GMG contributors, readers and FOB – SAVE $20.00 on any sessions of Reiki or Hypnotherapy, Reiki Training and Gift Certificates at Dreamtime Wellness™ now through the end of the year.

Wishing you a healthy, happy and peaceful holiday season,   ~ Karen

Sources and More Information:

  • Effect of Reiki therapy on pain and anxiety in adults: an in-depth literature review of randomized trials with effect size calculations. Thrane S., Cohen SM. Pain Manag Nurs. 2014 Dec;15(4):897-908. Epub 2014 Feb 28.
  • Effects of Reiki therapy on pain and anxiety in patients attending a day oncology and infusion services unit. Birocco N., et al. Am J Hosp Palliat Care. 2012 Jun;29(4):290-4. doi: 10.1177/1049909111420859. Epub 2011 Oct 13.
  • Holiday Stress. APA. 12/2105.
  • Introduction to Reiki. 
  • Use of self-Reiki for stress reduction and relaxation. Bukowsi, EL. J Integr Med. 2015 Sep;13(5):336-40.

     

    Karen Pischke B.S.N., R.N., C.C.R.N. Alumnus. Certified Hypnotherapist, Tobacco Treatment Specialist, Usui Reiki Teacher/Komyo Shihan. Owner/Founder of Dreamtime Wellness™ Promoting Optimal Wellness for Body, Mind & Spirit www.DreamtimeWellness.com. Find us on Facebook – https://www.facebook.com/pages/Dreamtime-Wellness-/348619611849199

    Disclaimer: This blog pro­vides gen­eral infor­ma­tion and dis­cus­sion about health and related sub­jects. The words and other con­tent pro­vided in this blog, and in any linked mate­ri­als, are not intended and should not be con­strued as med­ical advice. If the reader or any other per­son has a med­ical con­cern, he or she should con­sult with an appropriately licensed physi­cian or other health care worker. Never dis­re­gard pro­fes­sional med­ical advice or delay in seek­ing it because of some­thing you have read on this blog or in any linked materials. If you think you may have a med­ical emer­gency, call your doc­tor or 911 immediately. The views expressed on this blog and web­site have no rela­tion to those of any academic, hospital, practice or other insti­tu­tion with which the authors are affiliated.

De-Stress During the Holiday Season … and Beyond

Dreamtime Wellness ™

Promoting Optimal Wellness for Body, Mind and Spirit

Got Stress?? 

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You are not alone. And the Holiday Season can be an especially stressful time for many with added financial strain, grief and sadness over those we have loved and lost, and overwhelming, over-commitments. 

According to the 2014 annual Stress in America™ survey by the American Psychological Association (APA) the Top 4 sources of stress are –

Money, Work, Family Responsibilities, and Health Concerns.

The APA study also found –

  •  72% of Americans reported feeling stressed about money at least some of the time during the past month.
  • 22% said that they experienced extreme stress about money during the past month
  • Parents, younger generations and lower-income households (less than $50,000.00 annual income) have higher stress than others overall
  • Some people are putting their health care needs on hold because of financial concerns.
  • Stress about money impacts relationships
  • 22% say they are not doing enough to manage their stress.
  • American stress levels have been trending down since the annual survey first began in 2007, but still “higher than healthy levels.”

Here’s Some Good News – 

  • Americans who have some emotional support report lower stress levels
  • Help is Available!

If you are experiencing negative stress in your life, or feel overwhelmed by stress seek help! Talk to your doctor. Ask about professional counseling. Look into resources in the community. Talk to family and friends for emotional support.

Remember – You are not alone! Stress is a normal and unavoidable part of life. Some stress is even considered positive, such as the stress that motivates us to accomplish a task. But too much negative stress can negatively affect your emotional and physical health and wellbeing. Especially when it occurs on a daily basis.

Stress Response – The response to stress can be physical and emotional tension, pain, lowered immune response, and inflammation. Chronic stress can lead to chronic disease including high blood pressure, endocrine, metabolic, autoimmune, and mental health disorders.

RELAX and DE-STRESS – The opposite of the stress response is the relaxation response. Methods to relax and de-stress include: acupuncture, art therapy, deep breathing, exercise, hypnosis, laughter/humor, massage, mindfulness, meditation, music and dance, reading, reiki, tai chi, and yoga. Consider incorporating complementary and integrative therapies into your ‘wellness care plan.’ Learn techniques that you can incorporate daily for ‘best results.’ 

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REMEMBER to BREATHE. When stressed, people often breathe more shallow or even hold their breath. Breathing relaxation techniques are simple to learn, fast and effective to use, and available 24/7.

WALK or DRIVE by the OCEAN. Views of the water can change your psychology and physiology. Just ask Joey who is lucky to enjoy the View from the Dock every day! Take a drive along BackShore Gloucester or walk Good Harbor or Singing Beach and you will a relief of tension and experience your blood pressure lowering.

Lucky to Live on Cape Ann!

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