Category Archives for Intentional Living

Overcoming Oxidative Stress

Given the amount of psychological and physiological stress to which many of us are exposed, it’s no shock that dis-ease runs so rampant in our population. What is often puzzling, however, is from where exactly these conditions emerge and what we can do to combat them without combing every part of our lifestyle and environment. One process that can explain both is oxidative stress, the imbalance between free radicals and antioxidants. Since it is dependent on these two forces, it has the potential to be both degenerative and restorative. Understanding of this process provides insight both into the danger of excessive free radicals in the body as well as to the healing powers of antioxidants. oxidative stress

 

Oxidative stress refers to the overabundance of free radicals, unchecked by antioxidant levels. The danger of this imbalance is that free radicals are highly reactive molecules. Because they have an unpaired valence electron, they travel the body searching for an electron with which to pair. However, they often achieve this stability by pairing with an element in an already stable compound, leaving that compound as a free radical itself. This process is called oxidation – free radicals oxidize compounds in the body. It is the same process by which metal rusts and becomes brittle and by which fruit browns and loses nutritional value.

 

Free radicals are produced naturally by the body through functions like breathing and digestion and even serve a constructive role when in balance, acting as a part of the immune system. However, they are also produced by exposure to radiation, pollutants, medications & antibiotics, overtraining, emotional & physical stress, and dietary factors (like oxidized fats, processed sugar, pesticides, herbicides, and additives). When unchecked, free radicals will damage DNA, cell membranes, lipids, and enzymes. By this process, oxidative stress leads to an array of diseases such as diabetes, atherosclerosis, inflammation, high blood pressure, heart disease, neurodegenerative disease, cancer, and aging.

 

The hero of the story is the antioxidant. Antioxidants donate electrons to free radicals, stabilizing them and terminating this otherwise lengthy and exhausting process. Some antioxidants are produced by the body, but there is a large dietary burden to consume plants that produce antioxidants of their own. Of highest importance are vitamins A, C, and E, as well as beta-carotene, selenium, zinc, and more. These are plentiful in the following sources, some combination of which is absolutely necessary for human vitality:

  • berries
  • grapes & red wine
  • citrus fruits
  • dark leafy greens
  • broccoli, carrots, tomatoes, and all brightly colored fruits and vegetables
  • olives
  • fish (primarily cold-water fatty fish) and nuts
  • green and white tea
  • cocoa
  • ginger, turmeric, cinnamon, oregano, rosemary
  • onion, garlic

 

For those of you that feel constant fatigue and poor recovery, it may be as simple as this: you may not have enough warriors fighting for you! Nourish these antioxidant warriors with lifestyle choices like eating high-antioxidant foods, exercising (without overdoing it), watching out for exposure to harmful chemicals (and, if you can’t, following a protocol like the heavy metal detox), and getting plenty of sleep. So treat yourself to some red wine, chocolate, and a summer nap and listen to the balance it brings.

 

About Makin Wellness

Founded in 2017 , Makin Wellness is Pittsburgh’s premier therapy & coaching centers located in Downtown Pittsburgh and Downtown New Kensington. The company’s mission is to help people heal and become happy again.  Makin Wellness specializes in depression, anxiety, addiction, trauma, medical marijuana assisted treatment and relationship counseling.

 

Alex Brooks, Psychology Intern

Makin Wellness

Language & Patterns of Thought

“Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habit. Watch your habits; they become character. Watch your character; it becomes your destiny.” — Lao Tzu patterns of thought

 

With an estimated 12,000 to 60,000 thoughts per day, the mind gets so many repetitions that the patterns in which we think are cemented very effectively. While we can easily become trapped in these patterns, letting these thousands of thoughts drill them deeper and deeper, we can also use these repetitions to train new patterns and remodel our mental landscape to be more conducive to our dreams.

 

Though thought is often automatic and inaccessible, our internal language mirrors our external language, over which we have much more control. Most forfeit this control, letting environmental and internal influences (patterns) control how they speak. However, with a respect for the gravity of word choice, we can identify our current patterns and beliefs as they show up in our language and deliberately transform this mental landscape.

 

Let’s jump right into the most significant mental battlefield and observe the way in which we speak about our dreams. Ask your friends and family “What do you want to be?” and you will find great variety in people’s attitudes and relationship with their answer. When someone says “I’d like to be a veterinarian”, their answer is not just “veterinarian”- it is not the same as someone who says “I want to be a veterinarian”. “I would” creates distance from the dream – almost as if it is in a different world. You would like to … but what? If what? This conditional language is a sign of a limiting belief that is not directly vocalized, but is reinforced through this hypothetical speaking. By addressing their dream as coming from a separate world, this person is cementing themselves in their current world.

 

What about “I’m going to be a veterinarian”? This one is really interesting to me because it responds to a question about the future with an answer about the present. “I am going” is a comment on the person’s path and where they are right now. There is certainly a clear destination – becoming a veterinarian – but this type of thinking grounds this person in the present and what they are doing right now to get there. The opposite response would be “I will be a veterinarian”, in which the dream is further down the path. Neither is inherently better, but the first person is living their dream right now where the second sees it as something to achieve.

 

A middle ground would be simply “I dream of being a veterinarian”. While it is phrased in the present, making the dream a part of the person’s present, daily experience, it again creates a distant relationship by treating the dream as otherworldly. There is upside to this in that it makes the dream very alluring and exciting, yet the distance could be an excuse to keep dreaming (as long as you can count on being able to access it when you fall asleep, it doesn’t matter what you do when awake).

 

There are so many more options for responding to this question. Another common one is “I think I want to …” Say this and see how it makes you feel. Do you feel? Does it make you retreat to your brain? Do you say “I think” because you are afraid of what you feel? Does it make you timid? Do you feel open?

 

Ask these questions of yourself and the people around you as you observe how they respond to things like “What do you want to be?”. A good way to start this practice is to find one question to become an expert on. “How are you?” “What are you doing today?” “When are you free?” Pick a question, ask around, and observe all the ways of responding. Think about the relationships each choice creates. Think about the relationship you’d like to cultivate with your answer to this question and choose verbiage that communicates that. Then use your repetitions to practice your response and make this relationship a reality.

 

About Makin Wellness

Founded in 2017 , Makin Wellness is Pittsburgh’s premier therapy & coaching centers located in Downtown Pittsburgh and Downtown New Kensington. The company’s mission is to help people heal and become happy again.  Makin Wellness specializes in depression, anxiety, addiction, trauma, medical marijuana assisted treatment and relationship counseling.

 

Alex Brooks, Psychology Intern

Makin Wellness

Communication & Positive Mindset

“The art of communication is the language of leadership.” – James Humes

A positive mindset is beneficial for daily living, both at home and in the workplace. Positive mindset is more likely to bring positive outcomes, improve mental health, and overall wellness.

Communicating with a positive mindset fosters healthier relationships, builds stronger bonds, and provides greater success in the workplace and beyond. Good communication skills may come more natural to some, yet is more challenging for others. With a little time and practice, positive communication skills can be learned!positive mindset

How can positive communication be built?

Disconnection between intent of the speaker and reception of the listener may cause miscommunication and misunderstanding, leaving both parties feeling frustrated and unheard. How can we bridge the gap? Consider these simple tips for positive communication:

  • Listen & Give Mindful Responses – Listening carefully with an open mind will help you understand more clearly what the other person is trying to convey, allowing you to give a more mindful response. Asking well thought out questions shows concern for the other person, while avoiding misunderstandings.
  • Be Mindful of Your Body Language – Nonverbal cues are often noticed before any words are said. Being mindful of posture and facial expressions will help convey your message in the way you desire.
  • Offer Positive, Alternative Solutions – Use positive language, offering helpful solutions. Instead of saying, “This can’t get done without ABC..” say something like “If we can get ABC done, then….”
  • Provide Active/Constructive Responses – Instead of saying “That sounds complicated, are you sure that’s going to work?”…..say something like, “That’s interesting. How do you perceive the outcome of that situation?” – Showing interest in the other persons point of view, without being too forceful, helps both parties think more clearly and arrive at various alternative solutions.

Communication is an art that may take time and practice. It is well worth the effort though, enabling stronger bonds to be built. Good communication creates a more peaceful environment both at home and in the workplace. By communicating with a positive mindset, tasks can get done more efficiently, reducing miscommunications and misunderstandings.

positive mindset
If you would like support in being a more positive, mindful communicator, call now to receive a free 15 minute consultation!

About Makin Wellness

Founded in 2017 , Makin Wellness is Pittsburgh’s premier therapy & coaching centers located in Downtown Pittsburgh and Downtown New Kensington. The company’s mission is to help people heal and become happy again.  Makin Wellness specializes in depression, anxiety, addiction, trauma, medical marijuana assited treatment and relationship counseling.

 

Daily Affirmations for Stress Management

“Being in a positive state of mind is more important than you might think, as the mind cannot be creative in a negative state. New ideas, thoughts and inspiration will only take place when the mind is positive.” – Joe Hinchliffe

Positive words of affirmation are often used in relationships. Friendships, intimate relationships, and parent-child relationships all need positive words of affirmation. Daily affirmations like, “I love you,” “I appreciate you,” “I believe in you,” and “I’m so thankful to have you” are all positive ways to strengthen relationships. Why is it easier to say those words to others, yet more of a challenge to affirm ourselves? daily affirmations

Often times, it is thought of as conceited when saying something positive about oneself. So, to avoid appearing like a braggart, one may use daily affirmations to promote positive thought processes. Simply stating things like “I am grateful for this day,” or “I am starting this day with an open mind, and looking for the good,” are examples of daily affirmations that can be used to crowd out negative thinking and promote positive mindset.

Writing out goals and then stating “I am….” followed with the things you would like to see happening in your life, can help bring them to fruition. For example, stating “I am going to study for my test and prepare in a timely manner,” can be used to promote efficiency and productivity.

New academic research shows positive affirmations lower stress levels in high-stress situations – with higher success rates in those who use positive affirmations versus those who don’t. Our thoughts create feelings, feelings create behaviors, and behaviors create thoughts. Positive thinking promotes more positive behaviors and outcomes.

Daily affirmations can help reduce stress, anxiety, and depression by rewiring negative thought patterns and replacing “I can’t” with “I can” – turning fears and doubts into confidence and certainty. Affirming what you want, instead of what you don’t want allows you to focus your energy on those things and move in the direction you would like your life to go. In turn, flooding your mind with positive thoughts and affirmations, leaves less room for negative thought patterns. daily affirmations

Makin Wellness offers holistic therapies to promote positive mindset. If you would like support with daily affirmations, contact us today for a free 15-minute consultation!

About Makin Wellness

Founded in 2017 , Makin Wellness is Pittsburgh’s premier therapy & coaching centers located in Downtown Pittsburgh and Downtown New Kensington. The company’s mission is to help people heal and become happy again.  Makin Wellness specializes in depression, anxiety, addiction, trauma, medical marijuana assited treatment and relationship counseling.

Though Field Therapy for Creativity and Mental Alertness

Thought Field Therapy (TFT) is a natural technique formulated by Robert Callahan. The therapy consists of tapping on certain pressure points (also known as meridian points) of the body, while affirmations are made. It is drug-free and has shown to have rapid results. thought field therapy

Gary Craig, a student of Robert Callahan’s, tweaked the technique and formed his own called “Emotional Freedom Technique” (EFT).

These techniques both help with phobias, anxieties, depression, addictions, and other mental related issues. In line with the principles at Makin Wellness, the basis of TFT and EFT is that our beliefs have a powerful impact on our behaviors. Thought field therapy (TFT) helps facilitate the belief that by accepting our current circumstances and being present in the moment, we are better equipped to focus on letting go of the old and building the new. Anyone can practice TFT in their own home or with a trained professional. Guidelines for practicing at home can be found in Roger Callahan’s book entitled, Tapping the Healer Within: Using Thought-Field Therapy. The best part is, this therapy can be done at no cost to you. thought field therapy

A positive outlook on life has shown to have many benefits. Being optimistic strengthens relationships, improves coping ability and protects your health. Research has shown people with an optimistic, positive outlook have lower levels of inflammation and heart disease risk. Thus, a positive outlook can have a profound effect on health.

Ultimately, we are individually responsible for maintaining healthy lifestyle practices. Quality sleep, regular daily exercise, and healthy eating habits are in our control. Meaningful connections and sense of purpose is also an essential part of wellness. Healthy lifestyle habits positively affect our mood and quality of life.

Though Field Therapy promotes positive thought patterns, increasing feelings of happiness, and overall wellness. Happy people are better able to solve problems, are more creative, and tend to have increased mental alertness. Optimists have even shown to live longer than pessimists! 

Negative thought patterns sap energy levels, and lower the brains ability to function properly. Recent research in neuroscience has shown that repetitive, focused mental activity can affect changes in brain structure, wiring, and capabilities. Therefore, with time and practice, you can train your mind and brain to think more positively. Positive mindset, better quality of life, and improved overall wellness could be right at your fingertips!

If you would like support with thought field therapy to promote positive mindset, call now to schedule a free consultation with a trained professional! thought field therapy

About Makin Wellness

Founded in 2017 , Makin Wellness is Pittsburgh’s premier therapy & coaching centers located in Downtown Pittsburgh and Downtown New Kensington. The company’s mission is to help people heal and become happy again.  Makin Wellness specializes in depression, anxiety, addiction, trauma, medical marijuana assited treatment and relationship counseling.

Gardening for the Mind

“To plant a garden is to believe in tomorrow.” – Audrey Hepburn

Spending time in nature is like a gift that keeps on giving. Whether in your own backyard, or visiting a local public garden, you’re sure to experience nature’s countless benefits to the mind and body. The healing power of nature has proven to aid in mental health, reducing symptoms of anxiety, depression, and PTSD.

The warmth of the sunlight, the fresh smell of plants and flowers, and a gentle breeze, all provide a sensory experience that brings us back in tune with our minds and bodies. We feel grounded and part of something larger than ourselves.

Gardening provides a unique therapeutic experience in its positive affect on the brain. The physical activity of gardening boosts neurotransmitters like dopamine and serotonin, helping reduce anxiety and depression. Spending time in green spaces has shown to be a healing aid in attention deficit disorders, grief, and even chronic illness. Nature offers a hope, giving new perspective through the anticipation of change and growth. gardening

Sunlight exposure stimulates serotonin, which is responsible for regulating mood, memory, and impulse control. Simply taking a walk outside may reduce levels of depression and fatigue, boost mood, and improve self-esteem.

The Science of Gardening

May gardening, or “horticultural therapy,” be a good option for mental health interventions? Grounding techniques are used as a way to detach from emotional pain by becoming more in tune with the senses. Doctors and therapists have noted how gardening promotes both a grounding and sensory experience, encouraging mindfulness, and helping to reduce stress by decreasing cortisol levels (the hormone released when under stress). gardening

Scientists proved the positive affects of gardening on our state of mind in a 2016 study, comparing gardeners to non-gardeners. Outcomes of those who had their own garden or helped in community gardens showed these results:

  • Less anxiety
  • Reduced depression
  • Increased quality of life
  • Improved sense of community

Another study showed positive effects of soil bacteria and the brain. Mice who were inoculated with soil bacteria had an increase in serotonin (the happy hormone). With the brain and gut being in constant communication, the state of our gut microbiome is largely related to the state of our mental health. In short, spending a little time in the dirt (with its beneficial bacteria), may positively impact our state of mind!

Gardening also provides a feeling satisfaction through cultivating and preparing our own food. This gives a rewarding sense of accomplishment and connection to the world around us.

Try visiting a local Pittsburgh garden, or start your own and experience the healing power of nature! Phipps Conservatory offers gardening classes and its partnered with Grow Pittsburgh, which offers gardening resources and workshops. In the words of William Shakespeare, “One touch of nature makes the whole world kin.” gardening

About Makin Wellness

Founded in 2017 , Makin Wellness is Pittsburgh’s premier therapy & coaching centers located in Downtown Pittsburgh and Downtown New Kensington. The company’s mission is to help people heal and become happy again.  Makin Wellness specializes in depression, anxiety, addiction, trauma, medical marijuana assited treatment and relationship counseling.

 

 

 

 

Spring Cleaning: Emotional and Mental Detox

Winter months have passed, with new life sprouting and feelings of renewed energy in this spring season. It’s the time for clearing out clutter and spring cleaning. Perhaps you’re planning on cleaning windows, clearing away cobwebs, or getting out in your garden. The feeling of a fresh clean home, with sunshine pouring through the windows may come to mind.  No doubt, a feeling of satisfaction follows after completing these chores…..even feeling therapeutic!

What about decluttering the mind?

After a long winter cooped up inside, spending some time outdoors can clear the mind, and renew the spirit. This may be difficult for some who have suffered seasonal depression, making transitioning to a new season a challenge as well. Mental and emotional detox, also called emotional pruning, may be necessary to allow for healing of the mind and body. emotional detox

Sun exposure in small doses promotes healing, helping the body make vitamin D, which is vital for functioning of blood cells, bones, and the immune system. Lack of sun and low levels of vitamin D pose risks of serious health conditions like high blood pressure, diabetes, and heart disease.

The sun also promotes a good nights rest, which is essential to mental and emotional well-being. Taking a short walk outside in the sun while breathing in fresh air, has an array of benefits. Scientists believe the sun’s rays may even shrink fat cells!

Spending time to self-evaluate and realign priorities is the perfect way to start fresh this season. Self-care and positive thinking supports overall wellness. Letting go of negative thought patterns and behaviors, and replacing them with more positive ones allows for personal growth and healing. Reflecting on where you are and where you would like to see yourself is also a positive step to move in the direction you would like to go. emotional detox

Emotional detoxing, sometimes referred to as emotional pruning, is much like pruning a tree or shrub. Pruning away negative patterns reduces risk of developing further physical and emotional complications, creating room for positive growth and healing. When pruning a shrub, or taking away the dead part, the plant can grow and thrive at its best.

Emotional wounds take time to resolve, and at times, enlisting in the help of a therapist is a necessary step toward healing. Being mindful, and embracing the present, is a helpful approach to letting go of past hurts – leaving more room for improvement. Other wellness activities like journaling or deep breathing can reset the mind, helping reduce stress.

Tips for Emotional Detox

  • Let go of negativity – Reliving past traumas or continually thinking over negative scenarios can be harmful to the mind and body, preventing positive growth. Talk to someone you trust and practice letting go of past hurts, by focusing on positive solutions.
  • Embrace positive relationships – Spend time with those who make you feel loved and encouraged. Negativity can bring your energy down, making it difficult to move in a positive direction.
  • Effectively manage time – Effective time management is essential to stress reduction, so that you may live a higher quality of life, and maintain more positive relationships. Carve out time to sit and have a healthy meal, grab coffee with a friend, or take a moment in your day to do something you enjoy. We make the most of our time when we’re not overly stressed.
  • Practice positive self-talk – Be mindful of how you are speaking to yourself. The way we speak to ourselves affects interactions with those around us. Carefully consider the messages you are saying to yourself – this will reflect in your relationships with others.
  • Create a wellness routine – Choose activities you enjoy doing to positively impact your mental health and wellness. Cooking a nice meal, spending time in nature, or getting together with a friend are all positive ways to support wellness, helping to reduce and weed out negativity.

Makin Wellness is happy in supporting you on your wellness journey. Please contact us if you would like support in setting wellness goals with a holistic approach in promoting harmony between the mind and body. Mindful eating habits, spending time in nature, and aromatherapy are a few of the ways we help our clients support their overall wellness. Spring into wellness by calling now free 15-minute consultation and begin your wellness journey today!

About Makin Wellness

Founded in 2017 , Makin Wellness is Pittsburgh’s premier therapy & coaching centers located in Downtown Pittsburgh and Downtown New Kensington. The company’s mission is to help people heal and become happy again.  Makin Wellness specializes in depression, anxiety, addiction, trauma, medical marijuana assited treatment and relationship counseling.

Laura Stewart anxiety stress therapy makin wellness

Laura Stewart, B.A., CHN

Social Anxiety: Causes, Affects, & Tools to Cope

We all deal with degrees of social discomfort at times. Fear of judgment and feelings of self consciousness are felt by many in social situations. Giving a presentation or meeting new people may cause us to have sweaty palms and the common “butterflies in the stomach”.

Social anxiety disorder however, presents a stress that is more than shyness, possibly causing one to avoid social contact entirely. It can be experienced in various ways, such a as fear of being judged, feeling embarrassed or humiliated, or fear of offending someone.  Symptoms include stomach trouble, rapid heartbeat, muscle tension, and dizziness to name a few.

What are the Causes? 

Genetics are likely part of it. For example, if a close family member has social anxiety or social phobia, you are more likely to experience it as well.

An over active amygdala may also play a part, as this is the part of the brain controlling fear response.  History of bullying, teasing, or abuse can be linked to social anxiety.

What Affect does it have on Your Life? 

Avoiding social situations affects personal relationships, preventing one from fully living and enjoying their life. It may lead to depression, low self-esteem, negative thought patterns, and poor social skills.

What are some Tools to Cope?

Cognitive behavioral therapy (CBT) can provide positive changes to thought processes and patterns of behavior. A trained professional can help one work through social anxiety in practical ways. Support with building self-esteem and positive self image are some of the benefits of therapy.

Aromatherapy is another tool to reduce social anxiety. Essential oils can be used to provide feelings of confidence and promote a calming effect. Vanilla, lavender, and orange have shown to soothe nervousness and stress. Using pure, therapeutic grade oils will provide the best results.

Exercise and diet are also essential to promoting harmony between the mind and body, helping reduce anxiety by boosting endorphins and releasing toxins.

Makin Wellness is happy in providing support to anyone dealing with social anxiety or social phobia. Our trained professionals will provide holistic options and therapies to promote healing for the mind and body. Contact us today for a free 15 minute consultation!

 

Holistic Wellness

Wellness is defined as “the state of being in good health, especially as an actively pursued goal.” The latter part of that statement is the key. Optimal wellness is not only the absence of disease, but a proactive approach that must be actively pursued, day-to-day. As life is ever-changing, adaptability is necessary to sustainable wellness. Healthy eating and exercise are often thought of as the foundations of wellness, yet there are other vital components when thinking holistically. wellness

Holistic wellness encompasses the whole person, recognizing that we are multifaceted as humans. A holistic approach gives consideration to lifestyle, diet, and the mind-body connection. It is an individualized, customizable, symptoms-based approach, which identifies the root cause through evidence-based techniques. Interventions such as diet and lifestyle changes, herbal remedies, aromatherapy, and supplement recommendations are some techniques used to promote optimal wellness.

“The mind and body are inextricably connected, with our thoughts and emotions exerting a powerful influence on our health.”

– Dr. Bradley Nelson

The National Wellness Institute identifies 6 dimensions of wellness: emotional, occupational, physical, social, intellectual, and spiritual. Consider how these six dimensions intertwine and contribute to overall wellness.

Emotional wellness involves acceptance over denial of feelings, and optimism over pessimism.

Occupational wellness relates to making contributions using ones unique gifts, skills, and talents that is both rewarding and in line with personal values.

Physical wellness is a self-awareness of ones body, taking responsibility to care for oneself, recognizing the benefits exercise and healthy eating habits have on mind and body. wellness

Social wellness encourages personal contribution to the environment and community. It gives emphasis to actively enhancing personal relationships, through better communication, healthy living spaces, and consideration for the welfare of others to promote a state of harmony instead of conflict.

Intellectual wellness holds the notion that it is better to expand our minds through intellectual and creative pursuits instead of unproductive and self-satisfied.

Spiritual wellness gives recognition to the search for meaning and purpose as humans. This includes developing deep appreciation for the depth of life and nature. As your actions become more in line with your beliefs and values, that is when spiritual wellness occurs. wellness

These six dimensions provide a model of wellness, promoting a sustainable, adaptable approach to wellness. As we are mindful and self-aware of our minds and bodies, we become better advocates for our own wellness. Ultimately, we are responsible for our health and well-being.

Wellness is not an achieved state, rather, it is a journey of continual growth. Holistic wellness is not only what we are eating, but what we are thinking, doing, and saying. Life experiences provide opportunity to learn new things, expanding our minds, giving new perspective, and helping us see things outside of ourselves.

Spending time in nature and making meaningful connections with others helps us form a healthier worldview, giving us greater meaning and purpose. To be well is a daily effort. Self-care, healthy eating habits, exercise, and time with loved ones, are all essential to maintaining a state of wellness.

Makin Wellness is happy in providing an individualized and customizable approach to support optimal wellness. Cognitive Behavioral Therapy (CBT), Nutritional Counseling, aromatherapy, and stress management techniques are just a few of the ways we help our clients heal and become happy again. Contact us for a free 15 minute consultation and begin your wellness journey today! wellness

About Makin Wellness

Founded in 2017 , Makin Wellness is Pittsburgh’s premier therapy & coaching centers located in Downtown Pittsburgh and Downtown New Kensington. The company’s mission is to help people heal and become happy again.  Makin Wellness specializes in depression, anxiety, addiction, trauma, medical marijuana assited treatment and relationship counseling.  wellness

wellness

Communication & Love

Love is communicated in various ways. Through the written and spoken word, gift giving, acts of kindness, and by spending quality time together.  Healthy communication helps us form loving, meaningful connections with others. These kinds of connections are of utmost importance in happiness and feelings of fulfillment. Love is a basic human need, so how can we communicate with love?

Unhealthy communication brings about misunderstandings and hurt feelings. Name calling, yelling, and hurtful speech are all forms of unhealthy communication. Instead of creating loving bonds, this kind of communication can leave feelings of hurt and resentment. Rather than creating a safe space for open and loving communication, it creates an environment of hostility, drawing a wedge between people. Continuous hurtful, and even harmful communication such as this can have lasting negative effects on the mind and body communication

In the emotional part of the brain, known as the limbic system, the amygdala is directly linked to the emotional response to stimuli.  Arousal, memory, fear, emotional response, and hormonal secretions, are all part of the function of the amygdala. Cortisol, the stress hormone, is released in situations of elevated stress.

According to psychologytoday.com,  “The stress hormone, cortisol, is public health enemy number one. Scientists have known for years that elevated cortisol levels: interfere with learning and memory, lower immune function and bone density, increase weight gain, blood pressure, cholesterol, and heart disease.” We therefore want to do our best to reduce excess stress!

We may confront multiple situations each day that  create feelings of anxiety and frustration, at home and at work. Communication can either make or break a relationship, creating discord or unity. In times of differing opinion, how can we respond versus react? How can we approach these instances in a way that promotes loving communication?

Consider some practical ways to diffuse a situation when emotions are running high:

  • Deep Breathing – When confronting a difficult circumstance, take a few minutes to breathe deep to reduce cortisol levels. Breathe slowly for six seconds through the nose, and another six seconds out through the mouth. Try this 6 times, while sitting down.
  •  Take a Walk – Walking can promote the release of endorphins, helping to clear the mind. Having a clear head before confronting a stressful situation will ease the tension a bit.
  • Listen – Allowing the other person to express feelings and concerns freely will avoid misunderstandings, helping the other person to feel heard. Listening without interrupting shows respect and concern.
  • Talk Over a Meal –  A nourishing meal can be comforting, allowing for a peaceful environment. Feeling “hangry” will only exasperate the situation.
  • Diffuse Essential Oils  Literally diffuse the situation.  The use of therapeutic grade essential oils, like Young Living essential oils, can promote a calming atmosphere. Lavender, vanilla, and orange has shown to lift the mood and soothe stress.

Healthy communication can bridge the gap between misunderstandings and hurt feelings. Taking time to listen and speak with love and intention will allow for mutual respect and feelings of care. Love covers a multitude of sins!

At times, a mediator is necessary when trying to come to a resolution. If you’d like support with healthy communication techniques, call now for a free consultation!

Laura Stewart, BA, CHN Makin Wellness

Laura Stewart, BA, CHN Makin Wellness