Category: Blog Posts

How are you coping with this global pandemic? With so much uncertainty still looming over the COVID-19 virus itself, it seems we won’t be settling into a new normal quite yet. The VIA Institute 24 Character Strengths can help. Since our human brain is hard-wired to persevere in traumatic situations, history has shown us that we can survive this. We all possess these 24 character strengths and expressing these traits through our thoughts and actions has been shown to help us feel more content, connected, productive, and improves our ability to cope and build resilience during uncertain times. Let’s explore and practice these 24 character strengths that will allow you to cope daily.

 

 

24 Character Strengths
The VIA Institute’s ‘On Character: 24 Character Strengths’

Photo credit to Ozum Demirel  

 

 

The VIA Institute: 24 Character Strengths

 

1. SPIRITUALITY: Purpose & Meaning

Finding purpose and meaning to your daily life builds character strength. By exporing the collective meaning of this pandemic for humanity, it makes us feel more connected to one-self and others. Consider engaging in spiritual practices to cultivate peace and connection 

 

2. CREATIVITY: Originality 

Using your creativity helps make gives human beings a sense of pride and a feeling of peace. Engage in creative activities during the lock-down and generate alternative solutions to schedule changes.

 

3. PLAYFULNESS: Humor

By cultivating a playful attitude in conversation, you create a coping mechanism that helps with your everyday attitude. Educate yourself and others with humor. Laughter IS the best medicine!

 

4. CURIOSITY: Exploration & Openness 

Exploration of a new topic allows for deeper curiosity and serves as a great distraction. Be open minded and without judgement when you gather reliable information about COVID-19.

 

5. HOPE: Optimism & Future Mindedness

There is nothing quite like the feeling of hope. It cultivates a sense of optimism and exerts effort for our collective healing. Set a personal goal and generate alternative pathways with hope.

 

6. JUDGEMENT: Critical Thinking & Rationality 

Critical thinking about COVID-19 is healthy. Challenge your own biases while gathering information. As well, make rational decisions with consideration of your fellow man and public health.

 

7. GRATITUDE: Thankfulness

Show gratitude for health-care workers and other Heroes taking the front line during this global pandemic. As well, write down 3 things you are grateful for each night.

 

8. LOVE OF LEARNING: Systematic and Deep Learning 

Ongoing education and love of learning are crucial for our brain health. Take this time to master a new skill or sign up for an online course. It’s a great opportunity to learn about VIA Character Strengths as well. 

 

9. APPRECIATION OF BEAUTY & EXCELLENCE: Be in awe

Learn to appreciate and be in “awe” of nature’s beauty by taking random walks. Jump online for a virtual visit to world museums and other beautiful places of interest. 

 

10. PERSPECTIVE: Wisdom & View of the Big Picture 

Life is all about perspective and wisdom gives you a better view of the big picture. Use a global and collective lens in your decision-making and consider the historical significance of COVID-19 for humanity.

 

11. SELF-REGULATION: Self-Control

During this stressful time, explore mindfulness to regulate your emotions.
Choose as well to regulate physical and digital consumption for a healthier perspective. There is a lot of pride to be taken for practicing self-control.

 

12. BRAVERY: Courage & Valor 

Be brave! Use the many online platforms to speak up and stand with your truth. Show the courage to support fellow human beings in your community and outside who need help through this crisis.

 

13. PRUDENCE: Wise Caution

Staying home is a wise decision at this time. If you need to go out, wash your hands, and apply social distancing. Be sure to boost your immune system as well with nutritious food and supplements.

 

14. PERSEVERANCE: Persistence & Industry 

It is through perseverance that success is achieved. Give positive feedback to yourself and others for their effort and remember, “This is global crisis, so hang in there with us!” 

 

15. HUMILITY: Modesty

Always show humility against the power of Earth and practice traits to feed your humble nature. Whether it’s prayer or meditation, always be mindful and show modesty to things out of human control.

 

16. HONESTY: Authenticity & Integrity 

Use online platforms to express honesty and authenticity but using a respectful voice with integrity. Reflect on your personal thoughts and emotions about this pandemic.

 

17. FORGIVENESS: Mercy & Acceptance of Shortcomings

Show yourself and others the fruits of forgiveness. Realize that we all make mistakes and that this pandemic is new to everyone Have mercy for yourself and others and in return have peace.

 

18. ZEST: Energy & Vitality 

Work on your vitality by taking joyful walks in nature or exercising at home. Try meditation and breathwork to increase your energy level. Enjoy zest of life in quarantine we never could when we were busy working.

 

19. LEADERSHIP: Organizing Group Activities

Show leadership qualities by creating a positive influence on the groups you belong to. Organize groups and group activities for social service during this crisis where you see the need to be filled.

 

20. LOVE: Love is Love! 

We all need LOVE more than ever, so love anything and anyone you can. Love given is love in return. As well, love the service you can bring to support others during this pandemic. Show love where you are needed. The reward is great.

 

21. FAIRNESS: Justice Based Moral Reasoning

We all crave justice and fairness in this world. Speak up for equal health care and social justice, amongst other valuable causes. As well, be fair and respect the legitimate fears of your fellow man by being considerate of others while shopping. 

 

22. KINDNESS: Altruism, Care & Compassion 

Practice kindness and compassion for yourself and others during these tough times. Show an act of random kindness to help your local community and if you are taking care of someone, do with your whole heart.

 

23. TEAMWORK: Social Responsibility & Citizenship

You are a local member of the global team fighting against COVID-19. We have a social responsibility to each other because we are all in this together. Respect and consider your teammates! 

 

24. SOCIAL INTELLIGENCE: Emotional Intelligence 

Build social connections and awareness on digital platforms and use personal intelligence to ease social interactions during this stressful time. Although we cannot unite physically, we are called to unity in spirit.

 

Fear and anxiety surround this global pandemic but with the proper survival skills, we will persevere. The VIA Institute 24 character strengths offer wonderful skills to find peace and productivity during this COVID-19 pandemic and gives us the ability to cope with the COVID-19 pandemic and with any curveball life may throw at us. Dig in, practice daily, and have fun! For more, visit: Via Institute: On Character

 

About the author:

Nora Kassay-Farkas is the Lead Functional Medicine Health Coach and Natural Nutrition Clinical Practitioner at Linden & Arc Vitality Institute. Nora is pleased to provide nutrition consultations and Functional Medicine health coaching to you in your journey to wellness. She offers sessions for CIRS, Brain Health, weight loss, and supports Autoimmune conditions. Contact Nora at: [email protected]

 

 

There is an uncompromising connection between COVID-19 and the immune system. Having a supercharged immune system is proving to be our best defense against the virus. Let’s get into the heart of what COVID-19 is, how it spreads, and what supplements you can consume to heighten your immune system function. Before knowing how to fight or treat the virus, we need to better understand what is COVID-19.

 

What is COVID-19? 


 

The Government of Canada states that the Human coronaviruses or COVID-19 causes infections in the nose, throat, and lungs. It is spread by touching your mouth, nose or eyes after touching respiratory droplets spread by an infected person. Let’s explore what to do to prevent COVID-19 from infecting our bodies.

 

What can we do to prevent COVID-19 from striking our Immune Sytem?

Just like with Influenza, the very best prevention from COVID-19 is washing your hands and not touching your mouth, nose, or eyes. This invaluable advice is only half the battle. let’s explore the best defense to stop COVID-19 in its tracks.

 

Your best defense to preventing COVID-19 is keeping your body healthy. Let’s supercharge your immune system with the proper vitamins and minerals and make it a new lifestyle!

 

Supercharging Your Immune System is Your Best Defense

Supercharging your immune system should be the focus of our everyday living. Let’s put it into perspective. If didn’t have an immune system, we would be fully open to the invasion of foreign bodies like viruses, bacteria & parasites, fungus & toxins. These invaders would overtake our bodies and we would be in a constant state of sickness. Pretty scary, huh?

 

A functioning, healthy immune system is always on the lookout for foreign invaders. These invaders are called antigens. Our cells, tissues, proteins, and organs all take part in the process. Our body responds, attacks, and rids them from our bodies. This is called immuno-response or immune system response.

 

Immune System Response

Our immune system responds by producing antibodies to fight the antigens. A copy of the antibody remains in your body for when the same antigen appears, which is why you get some diseases like measles, only once!

 

If our immune system is not functioning, your body will be open and susceptible to the myriad of diseases that come your way. A supercharged immune system can help fend off diseases, like COVID-19, or coronavirus.

 

Supercharging Your Immune System Response

How can we supercharge our immune system response? A healthy lifestyle is your immune system’s best friend. Here are 9 things you can do to raise your immune function and keep viruses like COVID-19 at bay.

  1. Stop Smoking and reduce your consumption of alcohol
  2. Reduce artificial sugar intake
  3. Increase the consumption of fruits & vegetables.
  4. Use essential oils with antiviral properties like oregano oil
  5. Exercise daily
  6. Sleep a minimum of 8 hours every night
  7. Minimize stress and anxiety
  8. Practice stress-reducing activities like meditation and yoga
  9. Take the proper supplements

 

The Proper Supplements


At Linden & Arc Vitality Institute, our knowledgeable doctors can provide you with information about the proper supplements and doses your body needs for a thriving immune system. Amongst the many, 3 supplements stand out to supercharge your immune system: Vitamin C, Vitamin D, and Magnesium.

 

Vitamin C and Immune System Function

Any infection at the cellular level experiences a higher level of oxidative stress and can have a destructive effect on the body. New studies on COVID-19 suggest that high-dose vitamin C is an effective treatment. Immune function is only one step to optimum health. Taking more vitamin C may not boost the immune system. We must look at the whole body’s health including gut health, hormone balance, detoxification, and treating underlying issues.

 

If you do not have enough Vitamin C in your diet, consider adding this to your health regimen. If you have a suppressed immune system, you might want to consider mega Vitamin C doses, monitored by a health practitioner. This along with other immune system boosting practices will hopefully keep COVID-19 away from you and your family.

 

Vitamin D-Light-ful: The Sun Source

This D – LIGHT – ful supplement is an incredible immune system booster. Most know that Vitamin D helps to prevent colds through the winter months. The lack of natural Vitamin D from the sun makes the winter months tougher. Colds and flu are prevalent in every household. It plays a huge role in activating immune cells or T-cells & macrophages that attack viruses and gives anti-inflammatory properties.

 

Vitamin D deficiencies can increase the risk of respiratory infections and the development of acute respiratory failure. COVID-19 is respiratory in nature, which puts humans at greater risk. Consider adding Vitamin D to your health regimen with the consultation of a physician.

 

Glutathione: The Mother of All Antioxidants

Glutathione is the “mother of all antioxidants.” Our bodies normally carry a bountiful amount and it exists in many of the foods we eat.

 

Find amazing sources of sulfur-rich foods in vegetables like broccoli, cauliflower, kale, cabbage, asparagus & spinach, and allium vegetables like onions, garlic, shallots, chives & leeks. Don’t mistake the power of glutathione for healthy immune function.

 

As a boost to the effectiveness of the healthy foods you are eating, glutathione is found in supplement form as well. What are the right vitamin & mineral supplement doses for you?

 

Vitamin Supplements & Doses


It is virtually impossible to consume enough vitamin-rich food to keep our body’s immunity heightened. Supplements will be beneficial to fight off COVID-19.

 

Never underestimate nutrition and the bountiful knowledge of your physician. With your health history on hand and the knowledge of risk factors under their belt, their advice will be very beneficial to you.

 

If you believe you have COVID-19, get tested immediately, and quarantine for the recommended 14 days.

 

Please refer to The Key to Healing, where we explore the art of breathing, which helps respiratory function.

 

Immune Function is one of Linden & Arc Vitality Institute’s 7 Nodes of Healing (see picture below), our holistic approach to optimum health. Achieving the health of the mind, body, spirit & soul is the only way to practice medicine.

 

Take your health into your hands and contact us at [email protected].




Here are 10 patient tips for success that will empower you and make the most of your healing journey. This is your chance to finally advocate for your own health. We’re looking forward to helping you making the most of it.


10 Patient Tips for Success


1. Be Curious & Open-Minded

If you open-minded, to trying something new, get away from the idea of “pill popping.” Open yourself to new lifestyle changes that will put you on the course to a happy, healthy life. Don’t be afraid to try new healthy foods, make a daily schedule, or pick up a new hobby that enhances your mind and body.


2. Daily Routines

Small changes to your daily routines can open up a wealth of benefits. Not every change has to be a huge, profound one to be healthy.  By making one tiny health promoting change in your routine each day, you will soon find yourself firmly on the path to a wholesome, healthy lifestyle.

These little changes could be as simple as taking a half hour away from the bustle of life to relax and ease away some stress or preparing and freezing all your meals on the weekend so you don’t have to rush to get dinner on the table during a busy work week. Think ahead and find the stressful or unhealthy aspects of your life that you can chip away at.


3. Learn All You Can

Be ready to learn all you can! Knowledge is the key to success in every aspect of life and health is no exception. Ask questions and research the different aspects of health, especially the aspects that impact your specific needs the most. In the digital age, gaining access to information is as easy as a few keystrokes. Between search engines, Facebook groups, forums, and online journal publications, there is no lack of opportunity to learn about any health concern you may have or talk to others who may share those same concerns.


4. Preparation

Organization and preparation is as important as knowledge when it comes to living a healthy life. As anyone who has had to take medications for any length of time will know, remembering which one to take at what time can be a hassle. It’s no different with supplements. Making out an easy-to-follow list or getting a pill box that lets you measure out each dosage for each time of day are simple steps that can not only reduce the stress of trying to remember but can also keep you on track by making sure you don’t miss anything.


5. Ask For Help & Communicate

Help is available through two main resources: Your family and friends. All life changes, even when made for the best reasons, can be difficult, so a strong support system will be extremely helpful. Having people who understand what you’re doing, why you’re doing it, and who are willing to help, are an exceptional aid to getting and staying healthy.


And remember, we’re here for you! Helping you is the primary reason our clinic exists. If at any time, you run into something you don’t understand, or you simply want more information about, don’t hesitate to contact us. All questions, big or small, will be answered.


6. Invest in Your Health

Don’t wait to take action and invest in your health. The sooner you complete the tests we’ve recommended, the sooner we can get you on the right track to better health. While waiting for the results, take advantage of the time to get a step ahead and speed up your healing process, especially if you’re experiencing autoimmune disease or multiple chemical sensitives, by investing in your IV program.


And please, book your appointments! That is the most vital step towards achieving optimal health.


7. Surround Yourself with a Healing Team

One person cannot meet all your needs, so surround yourself with a like-minded team who can help you with your healing goals. (i.e. Nutritionist, Health Coach, Acupuncturist,  Reflexologist, Chiropractor, Biological Dentist, Manual Therapist, etc). Think collaboratively!


8. Reduce Stress

If there was only one thing to implement for better health, it would be to reduce stress. Pay attention to how you feel and determine what causes you stress (people, places, things). How can you reduce or eliminate some of the causes? Stress has a huge impact on your mind/body/spirit/soul, which in turn impacts every cell of your body. If you can reduce your stress by even 10% that is also a 10% gain for your healing journey.


What can you change or do differently? Perhaps it is meditation, less interaction with a stressful person, reducing inflammatory foods, surrounding yourself with like-minded people with whom you can talk to, having an outlet for those more stressful days, such as a 20-minute walk in the fresh air, or sitting in nature reading a good book, or starting a gratitude journal to shift your mindset. Each small step creates big gains when it comes to reducing stress and ultimately improving your health.


9. Start Small and Slow If You Need To

People are naturally different. There is a unique quality to everyone and each person has different factors playing into their lives and affecting their health. The events that lead to illness, the triggers, and the antecedents will differ among each person.


Due to these differences, not all healing processes will be the same. While some people may be more successful by making big changes immediately, others will flourish by gradually making small changes. The changes needed to become healthy may feel overwhelming if done in one big step and lead to trouble sticking to it. In these cases, taking the slow and steady approach is usually the best option and leads to a better outcome.

10. Understand There Will Be Peaks and Valleys

This journey will include peaks and valleys. We’ve all heard that patience is a virtue and that saying holds true when it comes to working to optimize your health. Making changes is not always easy and as with any challenge in life, there may be setbacks along the way. It’s okay to make a misstep and tumble because not all of this is going to be easy, but learn from those missteps and stay committed to your goal. Be realistic about expectations and to realize that a full change will not happen overnight. It’s going to take hard work and perseverance, but if you stick to it, regardless of how many missteps you encounter, you will eventually reach the goal of optimal health.



Most often, inflammation is rooted in the gut and caused by food sensitivities. These days we encounter an epidemic of chronic health issues resulting from inflammation. By understanding the gut in more detail, we have the capacity to decrease inflammation without the use of medications that have long lists of side effects and don’t solve the underlying issue.

 

The important thing to realize about inflammation is that it can appear in any part of the body, including hormone systems, the brain, and the cardiovascular system. The evidence for this is unquestionable. This being said, it is very important to identify foods that may be stimulating our immune system and having detrimental downstream health effects.

 

Testing for food sensitivities has its controversies, but it can be a very useful starting point. IBS and Crohn’s disease respond best to IgG testing but are clinically applicable in many other illnesses. The tests reveal gut complaints, chronic fatigue, depression and anxiety, and autoimmune issues, to name a few.

 

Limitations of food sensitivity testing:

 

1. They test only limited immune reactions and do not show non-immune food reactions

Food sensitivity testing is not perfect, as it is only testing a very select part of the immune system. Parts of the immune system most often tested are IgE (true allergy), IgA (mucosal immune system), and IgG (delayed food sensitivities). A negative test does not exclude a reaction by the innate immune system, or a non-immune reaction (like lactose intolerance, FODMAP intolerance, or histamine intolerance).

 

2. Laboratory standards differ

The accuracy of testing can vary from lab to lab, depending on which controls and which antigens they use. For example, an organic apple may have different reactivity to one that is not organic. Heat and processing or roasting may make an antigen more or less antigenic. Whether the lab uses monoclonal antibodies (from one source) vs polyclonal antibodies (from many sources), can also affect the reactivity of the test.

 

3. Individual and confounding factors

False positives may result from smoking, alcohol consumption, periodontal disease and other factors. False negatives may result from immunoglobulin deficiencies. Lab tests may not pick up individual differences in immunoglobulins which could also skew results.

 

Testing often shows reaction to antigens which should be ‘healthy’ foods. This situation is often caused by increased intestinal permeability. Something like gluten may trigger leaky gut, allowing bystanders to leak through the gut layer and stimulate an immune reaction. Gut repair is essential in resolving this.

 

 

With all these confounding factors, how do you figure out what you are reacting to?

The gold standard of figuring of food sensitivities is with an elimination diet. This means taking out the common allergenic offending foods for a period of 3-4 weeks minimum and then slowly reintroducing them one by one. A positive test results when a reaction to the reintroduced food occurs.

 

In an ideal world, every patient with a chronic health condition should go through an elimination diet. Unfortunately, this does not always happen. In many cases, people do not believe that their health condition is related to food and so are not willing to change their way of eating.

 

The benefits of food sensitivity testing:

Enter the food sensitivity test. Though not all testing is perfect, this can be an extremely useful tool in figuring out major food triggers. Keeping the above limitations in mind, improvements in symptoms should occur with removal of the offending foods. The proof is in the pudding: people very often do get dramatically better when they remove the positive foods on the tests.
 

When they do not get better after a trial of elimination, a skilled health care professional will guide the patient to work through different steps based on their history, physical examination and testing, to figure out what is causing their symptoms.

 

Reasons people don’t get better:

  1. Gut healing not done alongside the removal of the problem foods. Much research around gluten removal with or without gut repair, has been done. A large percentage of patients do not improve symptomatically when the gut repair is not undertaken. This involves replacing pancreatic enzymes, gallbladder support, and stomach acid and healing the lining of the gut.
  2. The person is reacting to food in a different way. They may have histamine, salicylate, or oxalate intolerance or a lectin intolerance and respond to a grain and legume-free diet. They could also have fructose intolerance.
  3. They may have dysbiosis, or overgrowth of bacteria/ yeast or parasites (often interrelated with food sensitivities). Because of this they may have FODMAP intolerance (with SIBO) or may react to foods that trigger candida, like sugar.
  4. They have a misunderstanding about which foods contain the antigens they are reacting to or are being inadvertently exposed to. A common example is gluten, found in many spices, teas, toothpaste, etc.
  5. Their symptoms may not be directly related to the gut and can be related to heavy metal toxicity, biotoxin illness (mold commonly causes gut issues) or autonomic imbalance.
  6. They had a false positive test.

 

The good news

The aim is not to be off the offending food forever – the aim is to figure out why someone is reacting in the first place. If you heal your gut and eliminate correctly, you should be able to eat most things again but some people may need to stay off certain foods lifelong. The most common of these are gluten, dairy, and eggs.

 

The bottom line is that food sensitivity testing is far from perfect, but it is very often a starting point to guide a patient in the right direction and motivate lifestyle changes. The important take home is to ask why the food reactions are happening in the first place. On many occasions, people become frustrated because they follow the elimination of the foods found on their tests and they don’t feel better. It is essential to have an experienced health care provider interpret your food sensitivity test in the context of what your issues are so that you can be guided in the right direction and achieve the best results.

 

References

Bentz, S., Hausmann, M., Piberger, H., et al., (2010). Clinical relevance of IgG antibodies against food antigens in Crohn’s disease: A double-blind cross-over diet intervention study. Karger – Digestion 81(4), 252-264. https://doi.org/10.1159/000264649

 

Drisko, J., Bischoff, B., Hall, M., & McCallum, R. (2005). Treating irritable bowel syndrome with a food elimination diet followed by food challenge and probiotics. Journal of the American College of Nutrition 25(6), 514-522. https://doi.org/10.1080/07315724.2006.10719567

 

Guo, H., Jiang, T., Wang, J., et al., (2012). The value of eliminating foods according to food-specific immunoglobulin G antibodies in irritable bowel syndrome with diarrhoea. Journal of International Medical Research 40(1), 204-210. https://doi.org/10.1177/147323001204000121

 

Meletis, C.D., & Barker, J. Delayed-onset food allergies (2004). Alternative and Complementary Therapies 9(2), 61-65. https://doi.org/10.1089/107628003321536968

 

Uzunısmaıl, H., Cengız, M., Uzun, H., et al., (2012). The effects of provocation by foods with raised IgG antibodies and additives on the course of Crohn’s disease: A pilot study. Turkish Journal of Gastroenterology 23(1), 19-27. DOI: 10.4318/tjg.2012.0332

 

Zar, S., Mincher, L., Benson, M.J., & Kumar, D. (2005). Food-specific IgG4 antibody-guided exclusion diet improves symptoms and rectal compliance in irritable bowel syndrome. Scandinavian Journal of Gastroenterology 40(7), 800-807, https://doi.org/10.1080/00365520510015593

 

Author

Dr. Michelle van der Westhuizen, MD

The Default Mode Network (DMN) is a set of interacting brain structures first described in 2001 by the Washington University neuroscientist Marcus Raichle. It’s called that because it is most active when the brain is in a resting state. This network links parts of the cerebral cortex (thinking, decision making, higher brain functions) with deeper and evolutionarily older structures of the brain involved in emotion and memory. 

 

The Default Mode Network influences and inhibits, other parts of the brain, especially those involving emotion and memory. It prevents signals from being interrupted or interfering with each other. Neuroimaging studies suggest that the DMN is involved in higher-order “metacognitive” activities. Activities such as self-reflection, mental projection, cognitive time travel, and the ability to interpret others’ mental states. (Sheline, Barch, Price, et al., 2009).

 

The Default Mode Network and Ego Connection

What is especially interesting is the connection between the DMN and the Ego. We believe the DMN is the part of our brain that is responsible for judgment, tolerance, reality testing, and a sense of self. Freud called this the “ego.” Author, Journalist, and experiential researcher Michael Pollan, in his book How to Change Your Mind (2018), referred to this area of the brain as the “me” network. This area lights up when given a list of adjectives relative to one’s self-identity. It also reacts similarly during daydreams, magical thinking, self-reflection, and when we receive Facebook likes (Pollan, 2018). Subsequently, the Default Mode Network activates “by default” when there is no task at hand.

 

Freud said that the ego keeps anarchic forces of the id in check, and Pollan compares this to the DMN maintaining strict connections on brain function developed over the course of our adult lives. “It appears that when activity in the DMN falls off precipitously, the ego temporarily vanishes, and the usual boundaries we experience between self and world, subject and object, all melt away,” Pollan said.

 

Coming From A Place of Ego

Noticing when we are coming from a place of ego instead of a place of mindful awareness can drastically change our interactions with the world. Other schools of thought sometimes refer to it as ‘getting out of your own way’ to allow your destiny or Dharmic path to unfold. This was so eloquently put by British philosopher who popularized Eastern philosophy in the west, Alan Watts (1944), “Ego, the self which he has believed himself to be, is nothing but a pattern of habits” (1966). Mindfulness and Art Therapy are ways for us to create new habits and awareness that involves the world around us instead of only ourselves.

 

Why Mindfulness Is So Important

What is mindfulness?
Paying attention to the present moment, on purpose, non-judgmentally.
Jon Kabat-Zinn

 

Current research is finding is when we try to silence the interminable flow of opinions and thoughts in our head when meditating (what some Buddhists refer to as the ‘monkey mind’) is actually the Default Mode Network! It’s the DMN flaring up when the brain has nothing better to do. Through mindfulness and meditation, we are able to silence this ‘monkey mind’ chatter and thus switch the DMN offline to bring a greater sense of calm and peace. Being in a mindful state of mind also keeps the frontal lobes on line and helps integrate experiences and feelings rather than dissociate from them (Ogden, 2019).

 

Using Art Therapy coupled with mindfulness, we are working to reroute our neural networks to change patterns, habits, and behaviours in the brain. If our DMN kicks in during this process, it inhibits this change from taking place. As expressed by neuroscientist and best selling author Dan Siegel, “Your mind can change your molecules”. This is why staying present and recognizing when we go “offline” is so important. Be gentle with yourself as learning anything new is a process. Then, come back into the present moment with ease. Know that the more often you do this, the more engrained these new neural networks will become, and the easier it will be to come to clarity.  

 

Stress

When we’re stressed, our judgments become impaired and our prefrontal cortex goes offline. “Mindfulness keeps the frontal lobes online and helps integrate (information) rather than dissociate”. (Ogden, 2019). Staying mindful means tapping into the body, noticing your physical sensations, and how they come and go. Our physical sensations are not permanent; we notice this when we become mindful.  We become aware that our current state of being is impermanent. This can bring us hope when the stresses of life feel awful and overwhelming.

 

The Defense Mechanism of Disassociation

We disassociate as a defense mechanism. The DMN is engaged. Although this behavior served humans in the past, this is an ineffective way to cope. We develop and grow through conscious awareness in the here and now. which makes disassociation no longer required. Personal growth has a lot to do with creating new habits and neural pathways in the brain instead of relying on old ways of being that do not serve our highest consciousness.

 

Depression and Anxiety

What is especially interesting in the study of the Default Mode Network is its correlation with depression and anxiety. Studies have shown that people who experience depression and anxiety have a more active DMN than those who don’t (Wise, Marwood, Perkins, et al., 2017).  “The baseline imaging findings are consistent with those found in patients with major depressive disorder and suggest that increased connectivity within the DMN may be important in the pathophysiology of both acute and chronic manifestations of depressive illness” (Posner, Hellerstein, Gat, et al., 2013). One can imagine how ruminating over a specific issue that does not hold our body and mind’s highest good could lead to a downward depressive spiral. Mindfulness and coming into the present moment can actually help stop the rumination of upsetting circumstances and life events. Mindfulness literally makes us happier! What a wonderful tool to keep close.

 

References

Fisher, J., Ogden, P. (2015). Sensorimotor psychotherapy: Interventions for trauma and attachment. W.W. Norton & Company.

 

Kabat-Zinn, J. (2005). Wherever you go, there you are: Mindfulness meditation in everyday life. Hachette books

 

Ogden, P. (2019). Treating trauma faster series. Retrieved on April 24, 2019 from https://www.nicabm.com/program/treating-trauma-master-4/?del=homepagepopular

 

Pollan, M. (2018). How to change your mind. Penguin Press.

 

Posner, J., Hellerstein, D.J., Gat, I., et al. (2013). Antidepressants normalize the default mode network in patients with dysthymia. JAMA Psychiatry 70(4), 373-382. doi:10.1001/jamapsychiatry.2013.455

 

Sheline, Y.I., Barch, D.M., Price, J.L., et al. (2009). The default mode network and self-referential processes in depression. Retrieved on May 3, 2019 from https://www.pnas.org/content/pnas/106/6/1942.full.pdf

 

Watts, A. (1966). The book: On the taboo against knowing who you are. Random House Inc.

 

Wise, T., Marwood, L., Perkins, A. et al. (2017). Instability of default mode network connectivity in major depression: a two-sample confirmation study. Translational Psychiatry 7, e1105. https://doi.org/10.1038/tp.2017.40

 

Author

Charmaine Husum, DKATI, RTC, CT

If you’ve been in a yoga class, you may have heard your instructor say things like, “rest the body and the breath”, “feel the effects…”, or “observe what is” in-between active movements. So, why the pause in between exercises or during savasana at the end of a class? Why the pause at all?

 

Generally, you may think of it as ‘hang out, chill time’ and that is partly correct. It is definitely time to smell the yogic roses. In our busy lives, we are accustomed to running from place to place, doing activity after activity – we accustomed to living with stress and busy-ness. A yoga practice brings awareness to creating space for pause. Here are 3 important reasons why to take a pause:

 

1. Observe

After an active exercise or pranayama (breathing exercise), we allow ourselves time to come back to the natural flow of our breath and observe. Time to observe the sensations in the body. And, time to observe thoughts or feelings as they are, without changing or judging. Sometimes we jump in and identify with the thoughts, feelings, or sensations. When we notice this identification (ie: ‘I am not doing this right; I am irritated; I feel joint pain’), we bring our attention back to the sensation, feeling, or thought as it is without identification or analysis. It is not easy, but it is healthy for your brain-body connection – to observe your thoughts, labels, feelings, or emotions as they are. When we pause in between exercises, we are giving ourselves time to observe without judgment.

2. Rest

The body needs a rest, period. Sometimes, the rest times are deliberate and have a certain length. Sometimes, we can take a quick pause to take a rest. For example, after spinal twist in yoga – all 26 vertebrae are stimulated, the nervous system function is improved by aligning the spine and removing muscular tension, and cerebrospinal fluid circulation is improved. That is a lot! So, taking a rest afterward allows the body to catch up to what just happened.

 

3. Tap into the Parasympathetic Nervous System

The Sympathetic Nervous System is our ‘fight, flight, freeze, fawn’ response to stressors. Not only running from lions and tigers make us stressed. Our busy schedules and unhealthy thought patterns keep us feeling on edge, and many of us stay caught up in this response all day long. When we pause in between exercises in yoga class, we begin the process of turning on the Parasympathetic Nervous System instead, which aids our ability to ‘rest and digest’. Yoga teachers will remind you to inhale deeply and exhale after each exercise. Breathing deeply aids in tapping into the Parasympathetic Nervous System. While resting between exercises, the muscles also have a chance to relax, the heart rate slows down, and feelings of stress begin to melt away. The more Parasympathetic Nervous System training you give yourself on the mat, the more you can utilize your relaxation response in daily life off of the mat.

 

Even if you are an experienced practitioner, have a beginner’s mind every time you come to the mat. Every day is different. Every moment is different. Take some pauses for yourself. In yoga class or in everyday life. Tap into a slower pace for yourself. Your body, mind, spirit, and soul will thank you.

 

Author

Stacey Bliss, PhD

 

 

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