‘Sleep Soundly’ – Sarah Edelman

Review!

‘Sleep Soundly’ – Sarah Edelman

Sarah Edelman provides the listener of the ‘Sleep Soundly’ CD two tracks of different visualization exercises, guided imagery and meditation, which are effective for promoting sleep. The listener is provided with step-by-step assistance in each exercise by Sarah’s gentle voice that enables the listener to forget any troubling thoughts and become lost in what seems like a surreal world. This is further encouraged by the accompanying ambient music, which also allows you to relax. As you become immersed in Sarah’s voice your breathing starts to slow down and you can feel your muscles begin to relax and eventually find yourself in a state of mental calmness and deep physical relaxation.

The CD is considered to be most effective when heard at night whilst laying in bed or when you’re experiencing a slight case of insomnia. Some nights, you may not even get the chance to listen to the CD from start to finish as you could find yourself feeling sedated and soon enough drifting off to sleep before you know it. However, it could be suitable when you’re feeling overwhelmed by the endless thoughts and worries of the day, or when you might feel the need to release any tension and let go of any anxiety. The visualization exercises and the “Letting Go” imagery are appropriate at such times as they allow you to become distracted from the demands of the real world and engage in a dream-like state. Thus, Sarah Edelman’s ‘Sleep Soundly’ CD is highly recommended to people as it alleviates some of the stress and anxiety of daily pressures.

By Mary – ACAP Placement Student

*Note - This CD is available for purchase from www.adavic.org.au

Moments of Stillness CD – Sarah Edelman

Review!!!

Moments of Stillness – Sarah Edelman

This CD is really useful for someone who finds it difficult to relax and shut out the outside world, and I am definitely one of them. Thus it was beneficial that the relaxation and meditation exercises were easy to follow and very clear, and it was guided with a really soothing voice. The music is what really made an impression with me. I was really drawn to the music, for it created the ambience, and an atmosphere of total relaxation. It made it possible to not be distracted by the noises around me and to just focus on the meditation. I could feel my tense muscles becoming relaxed. And there is a sense of inner peace ‘flowing’ inside you, as you breathe calmly and naturally. For a moment you feel that the world is still and everything around you and your inner self has gone silent. As the CD goes on, I could almost feel myself slowly being drawn to her voice, the music and the whole experience of meditating. I can ‘feel’ my body drift to beautiful, serene places and you can just feel a sense of calmness flowing down your body. Not only are you taught to meditate but at the same time, to say affirmations to yourself. I never really thought I would be someone who would ever want to purchase a meditation CD, but Sarah Edelman’s ‘Moments of Stillness’ has changed my mind.

By Karen – ACAP Placement Student

*Note - this CD is available for purchase from www.adavic.org.au

Don't Panic Lecture - Review!!!

Presenter: Sallee McLaren
Presentation: Don’t Panic: You can overcome anxiety without drugs
Date: 23/09/2010 – Review!!!

Dr McLaren’s ‘Don’t Panic’ lecture was very well presented and I think the audience would have taken a lot away with them. People were very interested in her take on anxiety, certainly if the selling of her books is anything to go by (as we sold all but one book). Dr McLaren opened the presentation with a general outline of anxiety. Each type of disorder was listed (e.g., agoraphobia, panic disorder, OCD etc.) and I thought it was great that she gave a little definition of the disorder and then an excellent example of what each disorder is by explaining the experiences of her clients that had that disorder. For example, when talking about panic disorder Dr McLaren explained that this was basically a fear of fear. She then explained that one of her clients that had panic disorder walked around with a glass bottle because as soon as she felt a panic attack coming on she was so fearful of it that she would hit herself over the head with the glass bottle to knock herself out, so that she would not have to experience the panic attack. These definitions and clear examples made it very easy to understand what each type of anxiety was and what someone with that type of anxiety might be feeling.

Dr McLaren made good use of diagrams to explain difficult things such as the self-reinforcing cycle of anxiety. Sometimes it is just easier to understand something when you see a picture of it. When the talk came to focus on avoidance Dr McLaren spoke of helpful avoidance vs. unhelpful avoidance and again used good examples to distinguish between the two. In addition to the diagrams in the powerpoint presentation, Dr McLaren made use of the whiteboard to explain her ideas about the limbic system, the frontal lobe, and the neural pathways that people with anxiety reinforce, when in fact they should be trying to ‘kill off’ these unhelpful pathways. Talking about parts of the brain and neural pathways can get complicated, but with the drawing of a simple brain and only talking about a few structures it was made simple and easy to understand. From the questions at the end of the presentation it seems that people understood the connection between the limbic system and the frontal lobe, and actually found it quite interesting, which indicates that Dr McLaren definitely got her message across!

After explaining how the self-reinforcing cycle works and going into a little more depth about this through explanations of what is going on in the brain, Dr McLaren then presented her treatment proposal in five easy steps. It is always helpful to present a solution to someone using a few easy to understand steps. As the steps were being presented, Dr McLaren was going back to the diagram of the self-reinforcing cycle of anxiety using the whiteboard to demonstrate how it all comes together, making the whole presentation clear and inclusive.

Question time at the end of the presentation was very fruitful as people demonstrated that they had understood what was presented and they were interested in hearing Dr McLaren’s thoughts on other issues relating to the topics discussed in the talk. Questions were answered very well with Dr McLaren again using really good examples to answer questions and bringing the presentation back into the answer so that the audience could see where she was getting the information. Also, people asked questions during the presentation that Dr McLaren was happy to answer which is helpful for people who want something answered at that very moment (not at the end of the talk) so that they could understand the rest of the lecture

Overall, Dr McLaren gave a very clearly explained presentation. She used easy to understand language and stayed away from using a lot of psychology jargon that most people would probably not understand. Examples were used really well which just helped people put things into context or perhaps relate it to their situation in some way. Dr McLaren did a good job in explaining how people can control anxiety with skills rather than a pill! At the end of the presentation we were at the table in case anyone wanted to buy her books and many people did, in fact as already mentioned we sold all but one book and people said the presentation was interesting and informative.

By Candice (Coburg Anxiety Support Group Facilitator)

How to Eliminate Panic Attacks!!

If you want to eliminate panic attacks from your life, this article sets out a simple way to do just that. Unlike far too many people on the Internet, I don't claim that this is my original discovery. Or that it's the only cure. It works, and it's been known to work far longer than I've been around - and that's a while.

In this article I offer you a beautifully simple insight into your panic attacks which will change your reaction to them. It is only by changing your reaction to your panic attacks that you'll ever be free of them.

So what is that insight?

"Accept your panic symptoms and ....they'll go. Fight them, and they'll intensify."

Look at that word 'intensify'. It's about tensing up. Becoming worried and even more panicky about....what? Your feelings of panic. Once you really, genuinely, understand that they're only feelings, you'll also come to accept that those feelings can't harm you.

Yes, I know that they're frightening and uncomfortable feelings. But you're not in physical danger. You're not having a heart attack.

Answer this question honestly:

"In the past, has tensing up and worrying even more about having a panic attack helped those feelings to dissipate, to go away?"

Your honest answer? I know it's NO.

Just so you're very clear: tensing up and fighting your symptoms of panic did not help in the past. It will not help you today or in the future.

One person selling his e-book on the Internet claims that this 'float with your panic' insight is his unique discovery to send panic away. The truth is that we've known for decades that instead of fighting panic feelings and tensing up, you must take a counter-intuitive approach. You feel fear, intense enough to be called terror, but to eliminate panic attacks, you must just accept those feelings. More than four decades ago, the late Australian General Practitioner Dr Claire Weekes advised people that instead of fighting panic and tensing up, they should float into their panic, and welcome it like an old friend who couldn't harm them.

From my counselling practice helping people with all sorts of anxiety disorders, I know that you know there's nothing to fear.

That's at a rational level. Not on an emotional level.

At an emotional level, you still feel overwhelmed. For many of you, the fact that you can't explain why you feel so terrified is often the most upsetting. Especially when those panic attacks come out of the blue when you're enjoying a day out with friends at the shops, or at the movies. For absolutely no reason, your pulse starts racing, your mouth goes dry, you feel faint and most of all, you feel terrified that people around you will notice your panic attack and think you're weird.

The Panic Cycle is Fear of Fear Itself
Once you accept that there's no real danger, you'll see that your real and lingering fear is the fear of the panicky feelings – fear of losing control, of feeling your heart race, and seeing your hands shake. Then there’s your related fear: that other people will notice and they’ll think you’re stupid or crazy or at the very least, nervous. In our world of over-confident people, no one wants to look nervous. Believe me, if you let those inappropriate messages of fear come and do their worst, you'll learn how to send those fears packing.

So to summarise: When your pulse races, your heart pounds, your hands shake, do the opposite of what you normally do.

Stop.
Smile... even though you mightn't want to
B r e a t h e... d e e p l y... and slowly
O b s e r v e... almost as if you’re a Scientist observing an interesting experiment.
Observe your fear floating away.

Mimic Mother Nature - Flow With the Hurricane
Just as the grass and the trees sway with the cyclones, rather than rigidly resist, let your fear feelings come. Then, just observe your feelings as if you're watching a science experiment.

You might want to practise that simple approach at home a few times. You'll soon see how well it works. I know you can make yourself feel great fear. Bring back those memories of your last panic episode, right now, recall every detail. Feel those fear symptoms and now.... just accept them.

That's right. I'm not saying try to do anything. I'm not saying try to relax. I'm not saying try to divert yourself from your fear-filled thoughts.

I am saying - do absolutely nothing. Just accept your fear-filled feelings for what they are: they’re only feelings that can't hurt you. They're feelings that make you uncomfortable but they'll quickly settle down if you lose your fear of them. If you lose your fear of having a panic attack, you'll eliminate panic attacks from your life.

When you recognize your role in your own panic episodes, you're 90% closer to being able to eliminate panic attacks. Next time you feel the first fluttering of fear and panic follow the simple steps above. If you've been experiencing anxiety and panic attacks for a while, it's your fear of the fear-filled symptoms that feed your panic. You have become a major part of your problem. But you're also the total solution.

By Dr. Jeannette Kavanagh, Counsellor and Psychotherapist

WEB PSYCHOLOGIST - HEALTH TIPS
By Sally-Anne McCormack
Dip T (Psych Maj); Postgrad Dip Psych (Ed); B Ed; M Psych (Ed & Dev)
Clinical Psychologist M.A.P.S.
Sleep Tips

I am so tired… It seems to be something I say a lot (particularly at this end of the year). However, fortunately it is not due to a sleep challenge, it is mainly due to the fact that I go to bed so late because I am a night person!

However, for many of us at various times in our lives, we have a real difficulty with going to sleep, staying asleep or waking too early. And some of us seem to suffer from this chronically. The side effects of sleep deprivation affect us in everything that we do. While it is still not entirely clear in total why we sleep (although we have a few theories), we do know that eventually we will die if we do not get any of it!

Countless studies have shown us that a lack of sleep impairs our reflexes as much as drinking alcohol. We know that after not sleeping for a long period of time can lead us to hallucinate, feel sick, and then worse.

So this is a serious area for us to address!

Here are some tips for us to use in order to improve our amount and quality of sleep…

Tip One. Avoid your bedroom during the day. Our brain is a wonderful mystery. It makes seemingly random associations (eg. the smell of jasmine reminds me of my grandmother's garden whether I want it to or not). Unfortunately at times my brain associates my bed as the place where I don't sleep! We need to break this by ensuring that when we see our bed it is for a successful sleep. In addition, we need to ensure that our bedroom is conducive to a comfortable night's sleep. Is my mattress lumpy? Is it dark enough? Is the temperature suitable? More or less pillows and blankets? It needs to be inviting for me to sleep in!

Tip Two. Relaxation. Engage in some relaxing activities at some stage during the day. Try deep breathing to calm yourself down. Or perhaps experiment with visualising yourself in a peaceful place, and imagine how your body feels in this "place".

Tip Three. Rituals. Give yourself a particular ritual at nighttime so your brain recognises that it is nearly sleep time. For example, have a bath, a warm milk, clean your teeth, then sit on the couch quietly with a trashy magazine waiting to go to bed.

Tip Four. Sleep Regulation. Make sure that you regulate your sleep time. You MUST get up at the same time EVERY day regardless of how long you have slept (at least until you have your sleep problems in order!). And at nighttime, do NOT go to bed until you actually feel sleepy. If you have been lying in bed for 30 minutes and are not asleep, get up, leave the room, and do something boring until you feel sleepy again (but do NOT use ANY form of technology or turn on the television!).

Tip Five. Reduce nicotine, caffeine and alcohol. Use foods or drinks that encourage sleep (eg. green leafy vegetables, warm milk, turkey, bananas, etc.)

Tip Six. Address anxiety and depression issues. Studies show that sleep difficulties are often symptoms in these conditions, so get some help to deal with these. Often, if you improve your mental health, sleep problems reduce as well.

Tip Seven. Get a medical checkup. Make an appointment to see your doctor to find out if there are any other conditions that may be interfering with your sleep (for example, obstructive sleep apnoea, restless legs syndrome, etc.)

Phew, I must say I am feeling exceptionally tired right at this moment! I am going to go and prepare myself for my sleep time. I am about to put some milk in a saucepan to warm it up a little. Now, where is that tin of Milo?

Sally-Anne McCormack from WebPsychologist is a Melbourne clinical psychologist, media consultant, author, former teacher and a mother of 4. Her first book -“Stomp Out The ANTs” – for people with anxiety and depression was launched by ADAVIC in March 2010. Visit her websites - www.WebPsychologist.com.au , www.CyberPsych.com.au and www.ParentsOnline.com.au which offer advice, resources and FREE email newsletters.

Sally-Anne is registered as a media spokesperson with the Australian Psychological Society (A.P.S.). She is often seen on Channel 7’s “The Morning Show” and has practices in Blackburn and Burwood East, runs adult and child/teen groups for depression, anxiety and insomnia, sees individual clients. Sally-Anne also offers online counselling.
She can be contacted via email (sally-anne@optusnet.com.au) or by telephone (03) 881 22 373.

How to keep a New Years Resolution!

Ah, New Years resolutions, easy to make, hard to keep. In fact, despite making a New Years resolution every year, I don’t think I have ever kept one! The biggest problem with this comes the following year, when making the same resolution again and feeling a sense of disappointment at not having achieved it the year before. Yet somehow, I don’t think I’m alone.

Luckily, for those of you who are really serious about making 2011 the year to achieve, here are some hints and tips that will give you the best chance of staying true to your resolution next year.

Be really specific – Instead of setting a broad goal like ‘I want to overcome my social anxiety’, think of something more specific and tangible such as ‘I want to go out for dinner with friends once a month’.

Cater goals to your needs – Rather than focusing on what other people are planning to improve on, think of something that is really important to you specifically. When doing this, be realistic and make sure your goal is one you feel you have a good chance of attaining.

Create weekly or monthly goals – The resolution itself will be the overall goal, but also consider making smaller goals each week or month in order to keep track of your progress and stay motivated throughout the year. Otherwise you may be amongst the millions of other people who have given up on their resolution in February.

Write down your resolution and goals!! – This one is important! Once you have decided on your resolution make the most of your motivation while it lasts and write down your goals. Motivation can be fleeting and it may very well disappear in mid January. However, writing things down is a great way to remind yourself of what you want to achieve and will keep you focused on your goal all year round.

Be flexible – Ideally we would all like to make a goal, set a time frame for that goal and then achieve it without a hitch. Unfortunately, some things can take much longer than anticipated so try not to beat yourself up if your resolution is progressing slower than you would have liked. Be willing to alter your goals slightly to fit in with the pace that things are naturally occurring. Of course this also applies if you are accomplishing even more than you’d hoped, in which case you can set yourself more challenging objectives.

Tell your friends and family – Make those around you aware of your plan because getting the support of others can make achieving your resolution much easier. Best of all, family and friends will be more than happy to provide invaluable encouragement when you are feeling particularly unmotivated.

Record your progress – By keeping a record of what you have accomplished it becomes clear what you can accomplish in a year. This can help keep you motivated with your current goals and may encourage you to set more in future years. It can also be useful if you start to feel like nothing much is changing, because your record keeping will often prove you wrong!

Make it fun – New Years resolution are meant to be a way of improving our lives, not making us feel guilty or disappointed. Be sure to set goals that will be challenging but not unbearable and be sure to scale down your ambitions if they start to seem over zealous. Finally, make sure you reward yourself every time you make progress. There is no point making a resolution if you don’t celebrate the successes.

GOOD LUCK!!

By Amanda Lamont – ADAVIC Volunteer

References used or this article:

http://www.mydr.com.au/nutrition-weight/new-year-s-resolutions-making-them-work
http://www.mygoals.com/about/NewYearsTips.html

New Year Quotes!!!!

One resolution I have made, and try always to keep, is this: To rise above the little things. ~John Burroughs



A happy New Year! Grant that I
May bring no tear to any eye
When this New Year in time shall end
Let it be said I've played the friend,
Have lived and loved and labored here,
And made of it a happy year.
~Edgar Guest

We spend January 1 walking through our lives, room by room, drawing up a list of work to be done, cracks to be patched. Maybe this year, to balance the list, we ought to walk through the rooms of our lives... not looking for flaws, but for potential. ~Ellen Goodman