Change your breathing, change your asthma, sleep apnea, stress

We all know that a couple of good, slow breaths are calming.

There’s more. Learning simple changes in breathing patterns can significantly help people suffering asthma, sleep apnea, snoring and other breathing disorders.

In the late 1940s, Russian medical student Konstantin Pavlovich Buteyko made an observation that has changed the management and lifestyle of thousands of people with breathing disorders. He noticed that the condition of patients in the acute respiratory ward deteriorated when their breathing rate increased. He also noticed that those who reduced or normalized their breathing rate began to recover. This fact had been noted before, but Buteyko's research and application of these observations allowed him to develop the breathing techniques that bear his name today.

His work lives today with the Buteyko Institute, which has demonstrated this method throughout the world. Additional applications have been documented to calm children in school settings. In Glasgow, Scotland, where the Buteyko program was utilized in whole schools, the cycle of stress was nearly completely eliminated and students’ progress and social skills and attendance improved.

You can find more info at Sleeping All Night, which is designed to provide concise information on Buteyko with particular attention given to addressing asthma, sleep apnea, snoring, insomnia, nasal problems, anxiety and general health improvements.

For more, see this YouTube video – one of many online – for a very simple piece of advice for everyone to improve their health that will cost you nothing.

Healthy Lives, Healing Journey open house and book sale

Just a quick reminder of our upcoming open house and book sale at Lake House Health & Learning Center:

Sunday, Aug. 16, from noon to 3 p.m. at 932 Lake Ave., Racine. Watch for the colorful flag!

Lake House practitioners and friends will gather to speak, demonstrate and share important information about starting you on a healthy journey – or helping you move ahead to your next step of personal growth and change.

If you want to make changes in your life – or are seeking second opinion – or looking for some good bibliotherapy -- or just want to gather with kindred spirits, join us.

Here are the practitioners you'll meet and their specialties:

"Psychotherapy as Experience: How It Creates Real Change" with Karen Carnabucci, LCSW, TEP, psychotherapist, coach and psychodramatist.

"Animal Reiki" with Judy Warner, nationally certified massage therapist and Reiki master.

"Pet First Aid" with Michele Safcik, owner of Little Pals, a pet-sitting and pet care service.

"Stress Relieving Yoga" with Marie Boyum, certified yoga teacher, meditation teacher and wellness coach.

"Chiropractic Care for Improved Posture and Reduced Pain at Work" with Dr. Scott Sheriff, chiropractor.

"Spiritual Guidance" with Karen Aiken, spiritual teacher and raw foods consultant based in Lake Geneva.

Plus, Laura Sebastian, Feldenkrais practitioner and macrobiotic cook, will circulate within the open house and answer questions about her work.

We’ll have stacks of affordably priced health books on topics ranging from parenting to self-help to mental health to recovery, plus healthy refreshments, printed information – including the 2009 Guide To Health, Wellness and Creative living in Southeastern Wisconsin and Northern Illinois – and discount coupons and door prizes.

Call (262) 633-2645 for more information.

May Creative Souls inspire you

Every so often, I like to check out other people’s blogs. It’s a nice diversion from many of the topics that I deal with every day as a helping professional and my own blog (this one!) which sometimes can become quite serious.

Just today I discovered a beautiful site called Creative Souls, which allows people to share and exchange photos, ideas and examples of their creativity. Since I like looking at change as a challenge for creativity and courage, I love this idea and what it represents.

The fact is that creativity is the antidote to pain and the reward of inspiration. It is also a joy. So, enjoy! May you be inspired to create something good.

Visit Creative Souls

Breath of Fire is yoga's substitute for cup of coffee

Are you looking for a way to reduce your use of coffee and learn how to energize yourself naturally?

I like “Breath of Fire,” a dynamic breathing technique from the practice of Kundalini Yoga. Here’s a YouTube video by Gurmukh teaching this technique which offers a huge list of benefits, including opening energy pathways in the body, detoxifying the system and increasing vitality. It can change your energy and mood in as little as one minute -- no caffiene involved.



There are many variations of this technique – the version that I learned comes from Joachim Mayer who teaches Kundalini Yoga in Racine. When I sometimes teach it to clients, it involves keeping your mouth closed and breathing in and out rapidly through the nose. I don’t use the sticking-out-the-tongue part. Sometimes the hands are at rest on the knees and sometimes they are raised above the head.

Here’s another version with Anmol Mehta who has many videos on YouTube. Try it. Coffee’s lure will never be the same.

"How do I make someone stop drinking, drugging, smoking...?"

Here's the scenario:

You have a person who is drinking, drugging, pill-taking, smoking or -- fill in the blank -- in your life. The person is someone you care about and you clearly see that this compulsive or addictive behavior is hurting the person and affecting others -- including you.

One of the most common questions that I receive is, "How do I make someone stop?" This question has recently become more frequent due to news coverage about entertainer Michael Jackson's extreme prescription drug use, which led to his death in late June. The current Associated Press report that increasing numbers of women are drinking dangerously adds urgency to the question.

Well, you'll never MAKE someone stop. But what you do, or don't do, can have a serious effect on the well-being of the other person -- as well as your own level of sanity and ability to function in your world with the drinking, drugging, pill-taking person.

Ultimately, you will have to learn how to support, not to "fix." This isn't easy. People naturally want to make things better for other people, especially people they care about, and the word "support" is so vague that it has come to mean just about anything.

Here's what doesn't help:

Blame, nag, scold, shame, criticize, threaten, beg, plead, yell, swear, name call, use sarcasm, hit, scream, manipulate, cry, pout, judge, give guilt trips, pressure, accuse or put down. Not only are all of these actions non-productive, they create an adversarial relationship with you and the person you're trying to help.

Purchase, supply, offer or use mood-altering chemicals for or with the person who you think should quit such use.

Dismiss the seriousness of substance abuse or addiction by sending e-mails, greeting cards or gifts to the person that make drinking, drugging, binging, -- fill in the blank again -- amusing, normal or permissible.

Speaking to the person about his or her addiction when he or she is intoxicated or high. It's not productive.

Excusing the person's behavior, putting the actions to stress, life difficulty, childhood pain, economic struggles and the like. Although it is understandable that the person may turn to mood-altering chemicals and activities to relieve the emotional or physical pain, many others have these experiences and do NOT abuse substances or practice dangerous compulsive behaviors. If they do, they have the responsibility to address this brain illness.

Here's how you can support change and abstinence:

Speak to the person when he or she is not intoxicated. In as calm a voice as you can manage, mention your concern. Speak about the person's health and the way that you are affected by the person's behavior. You can also say, "I love you and want you to be healthy and enjoy life."

Educate yourself about substance abuse and addiction. It is a brain illness, in which the brain has been taught to crave the mood-changing substance, despite the person's conscious wish to stop its use. Books, publications, online resources and community groups like Focus will help you learn more.

Allow learning from natural consequences and permit the person to face the reality of his or her use. If health, legal, occupational or other problems result due to use of mood-altering chemicals, that person should take responsibility for these matters. This may mean paying fines, getting repairs for the OWI-damaged car, spending savings for an attorney or even going to jail.

Plan an intervention. Interventions are carefully prepared and rehearsed meetings of family, friends, professionals and others who are willing to directly and lovingly speak the truth about how someone's chemical use is damaging their lives. You will also need to identify what you will be willing to change about your behavior if that person does not change. A helpful book about interventions is "Love First: A Family's Guide To Intervention."

Support the person's ongoing involvement in 12-step groups such as Alcoholics Anonymous, Narcotics Anonymous, Nicotine Anonymous, Pills Anonymous, Overeaters Anonymous and other self-help groups or programs that teach people how to live without mood-altering substances.

Support the use of psychotherapy and other appropriate health-enhancing choices for the addict. Offer to help in researching options and resources and be willing to take part in family or couple counseling sessions.

Offer to provide transportation, funds, child care or other specific resources that help the person attend meetings, treatment programs, therapy appointments and other positive self-care and health-care activities.

Attend self-help groups for yourself. This is critical. Groups like Al-Anon, Nar-Anon and O-Anon and many others offer a structured program to learn how to change behavior patterns that are enabling, destructive or otherwise counter productive. You will also learn how to practice detachment with love, step away from the person's issues and get support for yourself.

Ask the recovering person, "How can I support you?" and encourage the person to be specific.

Stop using mood-altering substances yourself. If the thought of stopping your use to support someone else become sober and clean panics you -- even for a short time -- then you may have a problem that you should address.

Work on yourself and your own personal growth and understanding as you find ways to care for yourself and enjoy and improve your life. Find a psychotherapist, coach, other helping professional or sponsor to guide you.

If you or your children are in personal danger due to a person's use of chemicals, make plans to protect yourself and leave the situation if necessary. In Racine, you can call 211 Racine or the Women's Resource Center, which assists abused adults and their children.

Remember that the outcome of another person's life is not in your control. But you do have the opportunity to learn how to make healthy choices for yourself and your family and many times those choices impact the other person.

Creativity in high demand in low economic times

Who wants to be a millionaire?

Difficult economic times have spawned zillions of new ideas, entrepreneurship and even millionaires. There are multiple stories on the Web claiming that that more millionaires were made during the era of the Great Depression than in any other era in U.S. history. Whether that story is true, I don’t know – but I do believe that many people saw opportunities amid inflation, unemployment and soup lines and found themselves thriving rather than just surviving.

There are people, me included, who say that the current recession is no exception the possibility of innovation and prosperity. I like how Andrew Razeghi, author of “The Riddle: Where Ideas Come From And How To Have Better Ones,” says that economic downturns are good times to break with the status quo. The fact is that creativity is a key skill in this economic market. Business people, large and small, must approach their businesses, employees, marketing strategies, products and services with new eyes and the willingness to make appropriate changes. So must community leaders, social service agencies and a host of others. People who are creative – who have the gifts of looking at timeworn cultural traditions and finding new possibilities -- are in great demand.

But what is creativity?

We have to banish the idea that: “Creativity is thinking outside of the box.” It is NOT! Creativity is using BOTH sides of the brain — the right brain and the left brain — and the ability of the brain cooperate and to put information together in new ways. We create best when we balance the brain and use both our thinking and feeling capacities. Here’s a quote from Rosabeth Moss Kanter that I love:

“Creativity is a lot like looking at the world through a kaleidoscope. You look at a set of elements, the same ones everyone else sees, but then reassemble those floating bits and pieces into an enticing new possibility. Effective leaders are able to.”

Or, as I like to say:

"Forget the box! It doesn’t work that way! Forget the emphasis on thinking. It doesn’t work that way! It’s the BRAIN, not the box."

Jill Bolte Taylor’s amazing new book, “My Stroke Of Insight: A Brain Scientist's Personal Journey,” eloquently tells about her stroke and how she could no longer think in a linear fashion. She literally experienced the different functions of her brain, gained in capacity to stay in the present moment, developed new skills and learned that the right brain is the key to enlightenment. See information about the book, read an interview and watch a video here and visit her Web site here.

She says:

"...although I lost my left cognitive mind that thinks in language, I retained my right hemisphere that thinks in pictures."

I am always available for creativity coaching by personal appointment and phone. With the magic of psychodrama theory and techniques -- which impact both the cognitive and imaginative sides of the brain -- we can delve deep to find your gifts, identify and refine new ideas and decide how to present them for public consumption. Right now I’m working on a free e-book about how creativity works. Let me know if you’d like to be on my mailing list to receive a copy.

Youth and gangs -- a complex situation

Racine is seeking a three-year stimulus grant to coordinate gang prevention activities.

The funds, if received, would amount to $450,000 and would be used to hire a director and create a database that tracks young adults who have had contacts with gangs. The director would work with local organizations and the database would be made available to non-profit organizations, schools and local agencies. This potential grant is making news because gangs have been a top-headline news controversy for quite some time in Racine. The question about what do to about them has no easy answers.

The fact is that the topic of youth and gangs is complex situation with many causes and effects. The topic is worth educating ourselves about, not only to save the next generation of our young people but also to make our neighborhoods safe and prosperous.

Youth who join gangs invariably have suffered some kind of trauma – abuse, abandonment, emotional and physical neglect, witnessing a crime, to name a few. All experiences of trauma involve loss of physical or psychological power. When people have experienced trauma they want one thing only, and that is to feel powerful again.

Gangs help many youth feel some semblance of power in their lives. They are connected to a powerful group, for instance, or feel the power that comes with being accepted by others, taking daring risks and surviving, being feared by others, using mood-altering substances —again, to name a few.

Effective gang diversion programs for youth should help the traumatized youth to feel powerful again – in positive, rather than destructive, ways. Not every young person is able to respond in exactly the same way to exactly the same kind of program, so the programs need to be flexible and varied. Designers of programs also need to understand and be able to apply the most up-to-date research about trauma and the brain – which affects the ability to learn new information.

Gangs aren't limited to the United States. Here's an interesting video made by young people in London, England. I like the creative aspect of kids using digital storytelling to investigate and share experiences and information.

Here's another video, this one from Los Angeles, showing an innovative program that takes a "whole child" approach to helping youth succeed in school, cope with trauma, and avoid gangs and delinquency. It is a partnership between LAUSD, LAPD, CSU-Los Angeles, Alliance for a Better Community, and Families in Schools; it targets at-risk youth in the Pico-Union district through a four-part intervention, one of which is Ripple Effects.

Finally, discussion of addressing gang activity in Hobbema, once a oil-rich reserve of 12,000 Cree Indians south of Edmonton, Alberta, Canada, which is struggling to regain control of its community from the grips of violent street gangs. I like the one community member's mention of the gangs being "spiritually and emotionally hungry."

Wise words for parents of ADHD children

Dr. John Breeding, professor, author and Ph.D. psychologist, calmly discusses Attention Deficit Hyperactivity Disorder, the decade's diagnosis-du-jour, in this YouTube video. ADHD is the diagnosis that results in the medicating of millions of children who are prescribed mood-altering psychiatric drugs in the United States every year.

He has some wise words for parents and other adults concerned about their children's behavior: look at these children not as strange or pathological but as talented, energetic and zestful. He also says:

"Your child needs you to be relaxed and confident."

And:

"Remember to see your child through the eyes of delight."

Breeding is author of the "The Wildest Colts Make the Best Horses" and frequently speaks out about the overuse of psychiatric medication. His site offers an alternative perspective to the bio-psychiatric industry, and to the millions of psychotropic prescriptions written for children and adults.

Although there certainly is value in psychiatric medications, I tell the people who I work that that they should be first resort only in a dire emergency and more frequently, last resort -- after counseling, lifestyle changes and serious self exploration -- when there is no emergency. Breeding speaks for the natural, built-in ways of psychological healing and maintains that with attention and adequate resources anyone can reemerge from even the greatest distress and most extreme states of mind.

What we eat affects our mental health too

Eat Right Racine gave a beautiful gift to our community on Wednesday night – the chance to learn about healthy food.

This a very important project for our community. Congratulations to the three energetic women with the vision to put this program together and the many, many others who lent their time and skills.

What we consume not only affects the quality of our physical health, it also affects the quality of our mental health. It has now been shown that foods and beverages impact our brain and nervous system and ability to learn and retain information – as well as our memory and our ability to think clearly. We can also experience depression, anxiety, mood swings, PMS, and addictive cravings related to what we eat and drink.

For more information, see Elizabeth Somer’s newly updated Food and Mood: The Complete Guide To Eating Well and Feeling Your Best and Barbara Stitt’s Food and Behavior: A Natural Connection who actually relates certain foods to criminal behavior.

I suggest both books to my clients who come with depression and anxiety and don’t want to start with medications to address their mood swings or cravings. Also, check out Eat Right Racine for more ways to learn and get involved.

Publishers Weekly said this about Somer’s book:

"What at first glance would appear to be yet another look at the relationships of food with emotional state is, instead, an extremely well-researched probe of what a good diet can mean to both body and mind. Somer, editor of Nutrition Report, dispels many of the myths about specific foods and diet patterns, putting in their place scientific studies showing the links between mood and diet. Among the topics she discusses are food cravings, stress and diet, food allergies and intolerances, eating disorders, premenstrual syndrome and how food can affect sleep patterns. More than 100 tables, charts and worksheets help readers evaluate their diets and make appropriate changes. Menus and recipes are also included, and the need for supplements is discussed. Readers will appreciate Somer's no-nonsense style and the absence of contrived anecdotes to make important dietary points. Although some may find that the book gets off to a slow start, those who stick with it will find a valuable nutritional sourcebook."

12 reasons why people don't have health care

I was pleased to participate in Friday’s noon march and rally for health care changes in Racine. (See picture at top originally published in the Racine Post with accompanying story.) There are many reasons why people are not able to receive quality health care. As a practicing health care professional, I have observed and discussed all of these reasons:

They have lost their jobs, due to plant closings, business layoffs, downsizing and other factors relating to our current economy.

They have depended on receiving benefits from a spouse’s health care plan and the spouse has lost his or her job due to plant closings, business layoffs, downsizing and other factors relating to our current economy.

They have a job, but it does not provide health care benefits. They must pay for all health benefits out of pocket.

They are in transition – just graduated from high school or college, for instance, and are hunting for a job. Or they may have moved with a spouse to a new area and are still job hunting. Or they may have moved home to care for the needs of an elderly relative which they consider their unpaid “job.”

They have depended on receiving benefits from a spouse’s health care plan, and the spouse is abusive (physically, emotionally, sexually) to themselves, their children or both. They must leave the relationship to maintain their safety, sanity or their lives. Once they are divorced, benefits are no longer available.

They have health care benefits but the insurance policy has a very high deductible ($4,000 or more) and they cannot use any benefits until that annual deductible is met.

They have health care benefits but cannot afford the fees that are out-of-pocket expenses, including co-pay charges, medication charges and the like.

They have health care benefits but the benefits are very limited and do not cover certain procedures or kinds of care. Strangely enough, one benefit that is not covered by some insurance policies is treatment for nicotine addiction, which as we know, brings or exacerbates multiple serious physical health problems – high blood pressure, heart attacks, respiratory difficulties and the like.

Their health care plan does not provide for pre-existing conditions. This means that if you have a medical problem which exists at the time you enroll in or purchase your health insurance, the insurance company will deny all claims pertaining to this medical problem for a certain period of time. In other words, a person facing an emergency situaton may have to wait 12 to 18 months to receive treatment -- at which time the siutuation could deteriorate.

Certain parts of their health care plan are limited to a specific number of sessions, perhaps just six or 10 sessions a year. This is common with certain policies relating to mental health treatment. While some issues are able to be addressed in that amount of time, other serious conditions may need much more time to treat and resolve.

Their health care plan does not provide for treatment from certain hospitals, clinics, physicians, dentists or practitioners. They are extremely limited in the care they can receive and from whom – even if they would be better served by the practitioner or clinic of their own choice.

Their health care needs can be resolved – often easily and more affordably – from a practitioner who uses complementary or alternative medicine, such as an acupuncturist, massage therapist, naturopathic physician or another professional in a similar field. Their insurance policy does not recognize the value of these fields, nor does it reimburse for such treatments.

Education to prevent disease, reduce stress (which is often the precursor for physical and mental health problems), high levels of training for practitioners and changes in certain lifestyle habits that contribute to illness are also important, of course, but not a substitute for good health care.

Relax with Reiki and build your vital energy

Helene Hellesen’s June special with Reiki turned out so fabulously that she’s extended the offer through August 2009. Here it is:

Book a session or buy gift certificates during July and August and mention this offer for a $45 (regularly $60) session for Reiki, Reiki-ssage or a Reiki-reflex session.

These 50-minute sessions great gift idea for birthdays, stress relief, weddings, showers, new mothers, and yourself - and Helene will give you a pretty gift certificate, too. I like to refer to this amazingly calming modality for people experiencing stress, anxiety, racing thoughts and difficulty sleeping, among other difficulties.

The Reiki technique involves a Reiki practitioner focusing energy on the client, either through direct hands-on contact or with the hands several inches away from the client's body. The universal energy may be directed to an area of the body or it is simply "allowed" to flow to where it seeks a balance.

Watch a demonstration of a treatment by well-known Reiki instructor John Harvey Gray here, one of many excellent examples on the Web, where he tells how the method raises general physical vitality:

Reiki is a positive form of energy and cannot cause any harm. It does not have any side effects and it only serves for the highest good of the person who is receiving it.

People who receive Reiki-ssage are finding better results than with traditional massage or pure energy work. They describe the benefits as "a massage that keeps going for days" or "refreshing - like waking up from a 10-year sleep."

Reiki-ssage is much more than just another technique. It is blended within a complete philosophy and approach to healing that can support and strengthen any other modality of healing. Reiki-reflex blends together concepts from Reiki, Reflexology and Zone Therapy. Working on the feet, shoes and socks are removed. The session begins with the client laying on his or her back on a massage table or sitting comfortably in a reflexology chair.

Reiki-reflex cannot make any condition worse. It helps nature normalize body functions. A session relaxes the stress that can affect your health safely and effectively -- and who doesn't need that right now!

Reiki-reflex is blissfully relaxing for the client, and lasts about 45 - 55 minutes. Call Helene Hellesen, Certified Massage Therapist, Reiki Master and Certified Reiki-ssage Practitioner, at (262) 880-7594 to order your certificates.

A powerful health care video by Community For Change

Here’s a moving and important video from the folks at Community For Change, a grassroots organization in Racine that is creatively exploring how to promote equity and choice within our health care system.

Be sure to join the members of Community for Change for the upcoming “Community Conversation on Healthcare Reform” and accompanying Expo on from 1 to 4 p.m. Sunday, July 26, at the Masonic Center, 1012 Main St., Racine. The event is is free and open to the public. Watch for Lake House’s exhibit table where you can learn about the options at our center and sign up for our free e-mail newsletter.

Find more videos like this on Yes We Can Racine

Healthy energizing ideas -- without caffiene or sugar!

As a psychotherapist – including having done work with addicted people – there is a great need for information about learning how to find ways to become more energetic without caffeine and sugar.

Here are ideas that you may wish to try:

Start with yoga and especially the classic yogic breathing activity called, “The Breath of Fire,” which involves very fast breathing in and out of the nose – pant like a dog, some say. You can observe a teaching demonstration of this technique at YouTube.

• Eating foods that are whole foods, rather than processed foods, including quality protein. Quality protein includes lean meats, fish, small portions of nuts, peanut butter -- no sugar is better -- whole cheese rather than processed, and combinations of beans and rice.
• Therapeutic-grade essential oils – a number of oils are especially energizing to the brain, including basil, rosemary, orange, peppermint and lemon.
• Practice qigong, a meditative Asian exercise that is similar to – but much easier – than tai chi. Tai chi is also very good for balancing and giving energy.
• Reduce use of computer, especially at night before bedtime.
• CD guided meditations and imageries, or imageries on your own. When I’m not creating my own imageries for my clients, I suggest the wonderful CDs from Health Journeys.
• Bioenergetic exercises, which are body exercises that are often amazingly simple and easy, can change your mood very quickly. One exercise, simply stamping your feet (left, right, left, right), can reduce anger, lift mood and give energy.
• Rest.
• Drink water. When plants don’t get enough water, they wilt. You will feel like wilting too, when you don’t give your body enough. And drink water, not tea, soda, so-called “energy drinks” or alcohol.
• Spend time with people you like, people who are positive, caring, fun and supportive.
  

Healing trauma is possible -- just not always easy

I’m just finishing a four-session group on recovery from trauma at Lake House. One of the questions that has been asked is:

“Do people who have experienced trauma ever really heal?”

And one of the counter-questions that survivors often hear is:

“Can’t you just get over it?”

Both of these questions have value, and both of these questions are, in fact, entwined. Survivors of trauma are often eager to get “over” the trauma but find they can’t get past it despite their best efforts. Other people who cannot understand their reality often experience impatience, confusion and misunderstanding.

For people directly affected by traumatic experiences, there still may be tears, pain, confusion and the continuing reminder of someone who is beloved who is gone. For the community at large, there may be lingering shock that something so awful could happen in a community they love, just a glance from their own back yard, and questions about how this cycle of pain can be changed. In today's world, there is increasing human-made violence that is causing all sorts of extra trauma, such as school violence, gang crimes, domestic violence, child abuse, and sexual assault, terrorism like Sept. 11 and war.

Although some people believe there's no way that anyone could recover from such personal devastation, healing is possible. Many people do recover, even finding themselves with a greater sense of personal resilience and wisdom -- strong at the broken places.

Here are some things to know about trauma:

Experiencing trauma -- by definition, an experience that overwhelmed your ability to cope -- is a natural part of being human. Unexpected loss, natural catastrophes, illness, great pain and accidents are part of the normal human condition. At some point in each person's life, he or she will experience some kind of situation that we now call trauma. There is no shame about this.

Trauma destroys trust -- the trust of one’s own capabilities, the trust of others and the trust of the goodness and predictability of the universe. Because the person cannot seem to feel safe, even with himself or herself, there is constant stress, vigilance and suspicion.

When we have been traumatized, we naturally seek to feel a sense of power again. Many people seek to regain this power in unhealthy ways, including drugs, alcohol, disordered eating and compulsive behavior. Some become perpetrators, hurting others to continue the cycle of violence.

Healing is possible.

First, you must open your eyes and be able to label the traumatic experiences and violence you and others in your families and communities have experienced. This is the first step to recovery. Break the cycle of silence, and trauma can begin to be healed. Tell someone what you feel, what has happened to you. It is OK to talk to someone safe.

Secondly, you have to be willing to experience the pain of the trauma, rather than avoid it. Typically we avoid pain in many ways -- drinking, using drugs, overeating, denial or simply fantasizing that we can return to "normal," the way it was before the trauma happened. However, the real healing comes with your willingness to let yourself be confused and angry and sad during what may be an extended period of time. There is power in being able to identify and express feelings. At some point, it may be appropriate to acknowledge any responsibility you might have had in the incident yourself, but only so you can forgive yourself and move on, not so you can wallow in guilt and shame.

If the pain is so great that you cannot imagine that it would be possible to feel it or contain it, seek out additional help rather than think that you can do it alone. You will want to begin to find people who can accept and listen to your pain. These people and places may be family members, friends, teachers, counselors, pastors, support groups, churches and other palces of worship, Twelve-Step meetings, --anyone who is willing to listen, learn more and can understand.

Advances in technology has made it possible for us to measure how the brain changes from overwhelming stress and violence. This has profound implications for treatment and recovery. Talk therapy manages symptoms. You can learn how to identify what reminds you of a trauma in the past and how it is affecting you in the present. Then you can make sense of the nonverbal, emotional symptoms of PTSD for yourself or others close to you. Experiential, body-oriented and action therapies directly treat the nonverbal, emotional symptoms of PTSD and provide immediate empowerment for people and communities.

Although recovery is possible, do not expect things to go back to "normal." The reality is that life will be different. Life will never be the same as they were before the "thing" happened, but if you go bravely through the grieving process, you can come out the other side better than you were before, rather than worse, and learn how to attend to reminders of your pain in healthy ways.

It's doubtful that you'll actually be happy that the event happened, but you may be surprised that you can actually feel respect or gratitude for difficulties and tragedies that take you to higher levels of personal development. By active grieving and recovery, you transform the event into something helpful and beneficial, rather than letting the event transform you into something broken and hopeless.

Anti-smoking drugs may cause other problems

Two popular anti-smoking drugs -- Chantix and Zyban -- will now carry warnings about the risk of severe mental health problems, the Food and Drug Administration announced Wednesday. This is important news, with Wisconsin public places going smoke-free one year from now in July 2010.

Read more here to learn about this research.

I predict this news will encourage smokers to reconsider and research more natural means of stopping smoking -- including hypnosis, self-help groups like Nicotine Anonymous, Chinese herbal remedies and acupuncture.

Why people are addicts -- the lizard brain!

One of the most memorable and informative lectures for patients and their families at Caron Treatment Centers in Wernersville, Pa., is the weekly “Lizard Brain” lecture by Dr. Joseph Troncale. As a former group therapist and family advocate at Caron, I really want to share this up-to-date information with you -- important since so many people struggle with addiction -- or know people who do.

Listen to this excerpt from a podcast as Dr. Troncale explains how a person’s brain chemistry factors into the disease aspect of addiction.

Addiction is now considered a brain disease – a disease that affects the disregulation of the brain's limbic system – or as he calls it – “the lizard brain.” Find out how to order the full copy of the DVD too -- or call (800) 678-2332, extension 6402.

Also from Caron: The second most used drug in the United States isn't illegal. They are pills -- perfectly legal prescription drugs.Here's a powerful video about addiction to prescription drugs and how recovery happens. Watch and listen to other people's stories.

Dove and the evolution of "beauty"

Here is a short video that we should all be watching and sharing -- especially with teen-age girls and other impressionable young women. It's a testimony to the sophistication of cosmetics, professional styling, the power of the photograher and the wizardry of the computer to enhance and promote. It's just one minute -- take the time.

A tale of two wolves

A wise Cherokee grandfather is telling a story to his grandson.

The story is about two wolves – two wolves that seem to be fighting within a human, a two-legged as the natives call the humans. Each wolf is big and strong and the battle is fierce.

One wolf is filled with anger, negativity, fear, arrogance, greed, superiority and false pride. The other wolf contains the qualities of peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion and faith.

It is a great battle, says the elder, as his grandson listens.

The grandson thought about this fight for a little while. “Which one will win?” the curious child asks the grandfather.

And the grandfather answers:

“The one you feed.”

I don’t know if this story is true or not, or even if it belongs to the Cherokee nation or is just one of those tales that is passed around the Internet. However, one another level, this story is most definitely true. The fact is that what we choose to focus on will grow within our minds. It will soon dominate our thoughts and shade our mood. In the world, we will be alert to confirmations of the qualities of one world or another.

If we focus on our resentments and all the ways that we have been mistreated and misunderstood, we certainly will begin to feel like victims, full of pain and hopelessness. However, if we acknowledge our pain but focus on the blessings that rain into our world, we will grow in our ability to bless our present and our future.

Negativity can also poison our relationships with others. If we have a friend or family member whom we decide is thoughtless, we will watch for all those times when he or she is thoughtless, or careless, or wrong. We won’t be able to see – or will notice for barely a fleeting moment – when the person is caring, or concerned, or loving. The observations will infect the relationship as certainly as any real toxic substance.

What wolf do you feed?

Stopping smoking? Here's a kit to help you

Wisconsin's new ban on smoking in public places goes into effect on July 5, 2010.

Karen Carnabucci, a psychotherapist at Lake House Health & Learning Center, and Arthur Shattuck, Chinese medicine practitioner at Roots and Legends, have put together recommendtations for a kit that will support you in stopping smoking. These kit ingredients may be used on their own or to supplement professional treatment. You might want to make the kit with a group of friends who could serve as a support system for each other. We hope that it will give you support and strategies to help you in your intention to stop smoking and grow in good health.

Here is what is included and why:

Xiao Yao Wan, the Chinese herbal tea that is both soothing to drink and assists in detoxifying the nicotine from the body.

Lemon to make lemon juice -- add juice to a warm glass of water and take each morning and evening to cleanse the liver

Dental floss may be used to floss after meals, a primary time for many smokers to have a cigarette. The flossing not only promotes good dental hygiene but also gives the individual a new and healthy ritual to replace the habit of smoking after a meal.

Cotton in small bottle that is scented with lavender essential oil; lavender is a soothing scent that naturally relaxes the nervous system. The scented bit of cotton may be sniffed during times of stress or craving.

Indes card with help line numbers. Reaching out to talk and get options to a cigarette is helpful during times of craving. You may also list a number of supportive friends who are willing to take your calls when you are feeling a craving. The toll-free Wisconsin Quit Line is (877) 270-7867; you may also dial 211 for other resources.

Pen to add additional numbers of friends and other supportive places to call.

Natural licorice twig, which may be chewed or nibbled in place of snacks or sugary candy. Chinese licorice, which is called Gan Cao, contains a sweet component that actually lowers sugar cravings and appears to make cigarettes taste unpleasant if there is a slip. It is the only herb that relaxes all of the body’s 12 meridians and therefore makes a person a little less tense.

Sticker to remind you of your commitment to your health. It may be placed in a location that has been a common smoking place, such as the telephone or car. Use additional “sticky” notes as needed.

Inspirational statement may be read as many times as you wish as a reminder to keep your commitment to your good health. Here are are some samples:

• Many people have successfully stopped smoking, and I can too!



• I can take time to remember all the reasons that I have stopped smoking.


• I am free of nicotine. I am taking good care of my health.


• I am free at last -- no longer a slave to cigarettes!


• I turn away from cigarettes and turn toward a healthy life.


• This minute in this day, I am smober…a no smoker!


• I enjoy breathing deeply with my clean lungs. My lungs thank me for new energy.


• I am capable. I have strengths. I want to live.


• I am proud of myself.


• I am reducing my health risks and increasing my health capacity.


• It’s OK for me to reach for help rather than a cigarette.

Remember to practice deep breathing and simple yoga stretches to cleanse and comfort your body. Tai chi or qi gong are also helpful, as is exercise including walking. Give yourself a simple massage or find someone to give you a massage.

Hopes, hoops, optimism and options

Here we were in Chicago, surrounded by young African-American men.

The young men were tall, very tall, and garbed in the typical hip-hop wardrobe of wildly long shirts and extra-baggy pants.

And they were everywhere in this high-class hotel in Chicago. Strolling the lobby. Riding the elevator. Going to a nearby deli to fetch a take-out lunch.

The young men, surely dreaming of a career in the big leagues, were participating in pre-draft camp for prospective National Basketball Association players recently. In the same city where "Hoop Dreams" was filmed in 1994, the athletes had just finished three days of drills at a nearby college. Now they were receiving thorough physical examinations from a group of physicians specializing in sports medicine.

On the first evening, we shared an elevator with three of the athletes. It was easy to imagine the pressure that each of the young men was feeling. Hardly boisterous, their faces showed serious expressions. And this was serious business. Only a very few would take their place among the chosen ones. And being one of the "chosen" could ultimately mean a multi-million-dollar contract, worldwide fame and a life of travel and excitement, playing with NBA legends.

"I just want to go home," blurted one of the athletes to his new friends.

The next day, I saw another athlete in the lobby, carefully holding his lunch, a turkey and tomato sandwich fresh from the deli.

"How's it going?" I asked, wondering if his answer would echo yesterday's comment.

"It's good," he said, with a genuine smile on his face. "Real good. I think it's going to work out."

Now, all of this got me thinking about the attitude of optimism, the ability to stand tall in the uncertainties of life.

Martin Seligman and his colleagues at the University of Pennsylvania have been studying optimism for nearly 30 years. They actually teach the skills of optimism to help people look at the world with sunlight rather than gloom. The idea is that this attitude not only makes a difference in our emotional outlook, it also contributes to improved health. Optimistic people are generally more able to resist illness, including the common cold. When they are sick, they recover more quickly.

Optimism doesn't mean a denial of our distress, pretending everything is all right when it isn't. It means that we are able to find the spark of goodness in a situation and make healthy and useful choices. Optimists look at the glass as half full, trusting that new opportunities will appear in their world. Pessimists look at the glass as half-empty, anticipating doom and helplessness.

Seligman, the author of "Authentic Happiness," identifies three thinking styles separate these outlooks.

Pessimists blame themselves excessively when things go wrong. Optimists take responsibility for their mistakes and are able to assess situation the situation realistically, finding their strengths in the midst of challenges.

Pessimists believe the problem is permanent, not temporary. Optimists know the problem won't last forever and trust they'll find good times ahead.

Pessimists are sure that the problem will contaminate every area of their lives. Optimists, although able to recognize that things need improvement, are readily able to recognize parts of their lives are going well.

The good news is that we can shift our outlook from gloomy to sunny. Motivated people can notice patterns of thinking that are shaded with pessimism. With awareness and effort -- and maybe some note taking and the help of a friend or two-- we can reorganize thought patterns that show hope, strength and choices. This takes practice because our habitual thoughts seem to have a life or their own. In reality, we are the source of our thoughts.

Christine Shields Kann is one such optimistic thinker. A Racine businesswoman, wife, mother, volunteer and sports fan, she is known by her friends and colleagues for her relentless refusal to go negative.

"Of course, everyone has moments of frustration," she says. "But who can afford to be negative all the time? You have to keep moving forward."

As a teen, she developed a severe back problem that demanded the wearing of a brace. Doctors predicted she would have a myriad of related health problems that would limit her physical abilities. She proved the prognosis wrong, becoming a state-ranked competitive swimmer.

Now a competitive amateur golfer, she loves the sport's maxim to "play it where it lies."

You don't always get the ideal shot," she says. "You have to think about what club you're going to use, what risk you're going to take, and forge ahead," she says. "You can't sit and whine about it. You have to take that shot and do the best you can. It's the same in life."

Back in Chicago, we saw two men sitting at the curb of the hotel, with a box of deflated basketballs nearby. As the young players walked by, the men called out to the would-be NBA stars, asking them to sign the basketballs.

The two men were a pair of entrepreneurs. And I'd say they were also optimists, trusting that the names on the balls would be worth something some day.