Video: Healing Foods and Eating for Your Immunity

 

Mee McCormick is a chef, rancher, organic farmer, restauranteur, community builder, mother, wife, author and autoimmune warrior. In this webinar Mee gets candid about how to cook and eat for your microbiome (gut health), the affect it has on your mental health, and gives tips on recipes and ingredients to incorporate into your menu planning while in quarantine.

Watch Video: https://vimeo.com/408923069

WHAT WE LEARNED IN THIS DISCUSSION:

 

1. Clean Up Your Side Of The Street.

Mee invites us to be an active participant in our wellness. You can’t take responsibility for everything and everybody, but you do have the power to make decisions and changes, big or small, when it comes to your health.

2. There Is No One Perfect Way… YOUR Way Is The Best Way For You.

We are constantly flooded with messages from media, friends, family, even strangers, about how we “should” or “shouldn’t” eat. The truth is everyone’s body’s are different and what may work for you could not work, or even be detrimental, to someone else. Mee suggests getting your microbiome tested to help steer you in the right direction and recommends using Viome.

3. Pay Attention To What’s In Season.

A great way to inform what to include in your meal planning is to take advantage of produce that’s in season. Including plants in your diet when they’re at their seasonal peak means maximizing the health benefits they have to offer and keeps your immune system strong. How do you know what’s in season? Start by checking your farmer’s almanac!

4. A Kind Kitchen Matters.

For many, the kitchen can be a place of strife and anxiety. Practice having compassion with yourself and the food you cook. Practice gratitude when preparing a meal. Get mindful. Look at your kitchen, your space, your plate – don’t get mad at it! Observe where you can make small changes and do it one step at a time.

5. Get Excited About What’s On Your Plate!

Many times eating for immunity, gut health and mental health can mean making adjustments to what we choose to include on our plates. Instead of distressing about what you may be eliminating, get excited about everything you are including! A shift in mindset takes you from a place of lack to one of abundance.

Source: https://integrativelifecenter.com/webinar-healing-foods-and-eating-for-immunity/

Video: Art Therapy Through a Screen

 

Many are wondering if they can do art therapy at home. In the midst of the pandemic, ILC offered art therapy online for clients. In this art therapy webinar, Art Therapist, Nina Ayala, MA, ATR-P, shares tips and exercises on working with clients to do art therapy online. In light of the coronavirus pandemic, adapting therapy practices to virtual sessions is imperative. 

Art Therapy Through A Screen – What We Learned:

WHAT IS ART THERAPY AND WHY SHOULD WE USE IT?

Art Therapy is a treatment method that can help clients learn to access parts of their brain they may not normally access through creativity. This can be especially helpful to people who tend to be more analytical, and they may see a shift in perspective when becoming creative. For someone who has experienced significant trauma or grief, these interventions can be helpful in processing, especially when words fail to accurately describe what they’ve been through. The use of art therapy can result in the client gaining more self-awareness and accessing the subconscious, which can help identify what is important to them. 

Many clients, especially adults, find the idea of art therapy intimidating at first. This is because many have not used art supplies since they were children, and have anxiety about their ability to draw. Art therapy is about the process, not the product. While an art class is typically about making a beautiful piece of art, the goals of an art therapy session are to find new ways to express emotions, how to relax with the art materials, and to learn more about who you are and how you approach things in life. 

Art can be used as a tool to express emotions, resolve emotional conflicts, cope with traumas, and can be a new healthy coping skill to help manage addictions and unwanted behaviors. It also allows you to explore your inner self.

How To Do Art Therapy At Home: Obstacles 

When leading a traditional art therapy group or seeing individual clients in person, the art therapist typically has a variety of art supplies on hand for the clients to work with. In this webinar, Nina pointed out that not all clients will have art supplies at home. 

WHAT ARE SOME LIMITATIONS TO DOING ART THERAPY ONLINE? 

Another challenge Nina mentioned is that the art therapist can walk around and ask questions at an in person group. When doing art therapy online,  the art therapist can only see what is visible on the screen. Because you are not physically there in the space with them, you must overcome this by reminding them that you are there to help with techniques and asking if they need to pause and reflect with you on what they are feeling.

Children can have additional challenges when using telehealth for art therapy. Many of them have short attention spans, so having a backup plan in case their attention shifts elsewhere is important. It is also important to plan sessions around time of day, as some kids can be sleepy after lunch or may have had an intense school session that day. It is also helpful to make sure they come to session in a manner that is comfortable. Having a favorite stuffed animal or blanket on hand in case they need comfort is a good idea since you are not with them in person.

How To Do Art Therapy At Home: Structure Of An Art Therapy Online Session

HAVE A PLAN

When guiding clients in an online session of art therapy, come prepared with a plan. Know what is going on with your group or individual clients as this can help to set goals and make plans for the session. If many members of a group are new, you will need to ease their anxieties. An art therapy online session may also include psychoeducation about healthy relationships or other topics relevant to the clients, teaching coping skills, and mindfulness exercises like deep breathing.

CHECK IN WITH EACH CLIENT

In a group setting, it is important to engage each client at the beginning of the session to make them feel included and help them connect with the other members. There are a variety of ways to do this, but having each person name one thing they are grateful for that day is a good way to open the group and get the members ready to work and have discussions with one another.

INTRODUCE ART THERAPY

This is important for new groups, or groups with a lot of new members. Explain to your clients that art therapy is a process. It is also useful to describe what a flow state is and the benefits being in a flow state has to a person’s well being. 

INTRODUCE THE ACTIVITY

When introducing the activity to those participating in an art therapy online session, it may be helpful to enhance it with guided meditation, poetry, inspirational quotes, or psychoeducational materials to reinforce the day’s goals. 

ART MAKING

Always have the clients choose which art materials and mediums to work with as it gives the power to the client, and some materials will feel better to them than others. As they move into making art they will have an opportunity to learn more about themselves and where they currently are with their goals. 

ENCOURAGEMENT & SHARING

Encourage your clients once they are creating. Give them opportunities to share and discuss their process and any insights that came up while creating the art with you and other group members. This will help them to gain confidence in what they have created. 

While an art therapist may see meaning in the art a client has made, everyone is unique and may attribute different meanings to symbols and colors. It is up to the client to analyze their art and share these insights with the therapist.

Art Therapy At Home: Tips 

When conducting virtual art therapy, it’s inevitable that some activities will feel more comfortable and free-flowing than others. Have your plan, but have a back-up as well and be flexible.

Once a virtual session is scheduled, art supplies can be delivered to clients or residential centers, or a client can use whatever supplies they have on hand. Headphones should be used by the art therapist and the client, and having a pair of backup headphones on hand is a good idea. The session will run more smoothly if both have access to high quality internet, and you and your clients can test your video and audio before the session.

How To Do Art Therapy At Home: Interventions

During the art therapy webinar, Nina discussed a few different art therapy interventions that would be particularly useful for art therapy online sessions. 

ALTERED BOOK MAKING

A book that would have been discarded is made into a work of art. The client can create with collage, draw or paint in the book, cut out shapes or windows, create blackout poetry, or glue on found objects. Altered books are useful for recovery, journaling or documenting your process, and can symbolize creating new chapters in your life. 

HERE ARE SOME EXAMPLES:

Bridge To Recovery

Nina asks clients to visualize their challenge (substance use, self-harm, etc) and think about what was in the past, where they want to go, and what that bridge between the two looks like. The client makes a simple drawing of the bridge using watercolors or another medium. The client asks themselves where they are on the bridge, how solid it is, and where the bridge will take them.

Art In Response To Guided Meditations

During guided meditations the client might be asked to visualize being in nature or a place they feel safe. Afterwards, ask the client to put the image on paper. It can be an actual drawing or painting of a specific place (beach, forest, etc.) or abstract colors and shapes. This image can bring the person back to a place where they can find refuge when they feel overwhelmed.

Nina guided the group through a short thankfulness meditation coupled with the Healing Hands exercise.

Healing Hands

Nina’s favorite art therapy intervention is called healing hands. The client traces their hands on a piece of paper with a pen or marker. They then place words, pictures, and symbols on the hands. One hand represents the past and everything they are holding onto. The other hand is a representation of the future and what they are hoping for. This allows them to analyze what things from the past are still lingering and gives them an opportunity to let go. It also lets the client look forward, deciding what they want more of in their life. 

RESOURCES MENTIONED IN THE WEBINAR:

• Link to a research article about Altered Books with adolescents:
• Great book by one of the Pioneers of Art Therapy on her battle with cancer and altered bookmaking
• My Canvas Community Arts and a news segment on it.
• Other similar community-based art therapy organizations are Playing to Live and Whole Village.
• American Art Therapy Association
• Art Therapy Credentials Board – where to find an Art Therapist by state

Source: https://integrativelifecenter.com/art-therapy-through-a-screen/

What Is Dual Diagnosis Treatment? Help for Co-Occurring Disorders

 

What is dual diagnosis treatment? It’s the treatment for one or more disorders that occur alongside addiction. Often, someone who struggles with substance use disorder also suffers from a mental health condition such as depression or anxiety. Thus, for the best results, both conditions must be treated. Dual diagnosis treatment is one of the Principles of Effective Treatment established by the National Institute on Drug Abuse.

What Is Dual Diagnosis Treatment?

Treatment for dual diagnosis addresses the most serious disorder first. In most instances, this means a client will first detox from any drugs or alcohol present in their bodies. Then they will enter behavioral counseling or other therapies. Some facilities offer detox services. But others, such as Integrative Life Center in Nashville, take over case management once detox is complete.

As a client in treatment for dual diagnosis, you’ll undergo an initial assessment to determine the next course of action. For many, this means beginning treatment for co-occurring disorders such as depression. Also, you may begin treatment such as psychotherapy for addiction. Often, medication plays a role in the treatment of dual diagnosis as well.

Which Mental Health Disorders Often Accompany Addiction?

Many mental health conditions happen alongside substance use disorder. For example, the ones that most commonly occur:

• Anxiety
• Depression
• Bipolar disorder
• Panic
• Schizophrenia
• Post-traumatic stress disorder

Co-occurring conditions like these complicate an already-difficult disorder. Thus, on the heels of the chaos and loss caused by substance use disorder come feelings of overwhelming sadness, fear, or hopelessness. But if you or someone you love needs treatment for dual diagnosis, don’t give up. Help is out there, and it’s life-changing. So give Integrative Life Center a call today.

What Is Dual Diagnosis Treatment? A Typical Day In Rehab

Often, residential care is the most recommended treatment plan for someone who struggles with a dual diagnosis. In residential care, round-the-clock help is available. Essentially, you’ll reside as an occupant of the treatment facility for a designated period that usually begins around 28 days and may last for as long as several months. For example, your typical day in rehab for dual diagnosis might look something like this:

• Rise, shower, and begin the day
• Eat a nutritious breakfast
• Attend a support group meeting
• Take a class in meditation, mindfulness, or yoga
• Enjoy outdoor time with equine therapy
• Eat a nutritious lunch
• Participate in a psychotherapy session
• Do a group art activity
• Participate in adventure therapy such as an outdoor ropes course
• East a nutritious dinner
• Enjoy free time to wind down
• Go to bed

Structure is an important part of every day in recovery from drug or alcohol use disorder. It gives meaning and purpose to the hours of your day. Ideally, once treatment ends, and your transition back to everyday life, you’ll be able to keep on similarly structuring your days.

What Is Dual Diagnosis Treatment At Integrative Life Center In Nashville?

Clients who choose Integrative Life Center as their treatment center enjoy benefits above and beyond other facilities. Located in Nashville, Tennessee, our quiet campus is a peaceful respite away from busy city life. Enjoy the outdoors or relax in our upscale facility that features a cozy, home-like atmosphere.

Our staff is kind and always professional, and meals are lovingly planned and executed. At Integrative Life Center, we believe in whole health. This means we treat your mind, body, and soul. For example, some of the therapies you’ll enjoy here include art and music, adventure and equine therapy, group and family counseling, and much more. At Integrative Life Center, it’s a better way of living that makes you stronger, happier, and healthier. So call us today at 615.378.8806 to schedule a consultation.

Source: https://integrativelifecenter.com/what-is-dual-diagnosis-treatment/

Treatment Options for Anxiety

 

Anxiety disorders are the most common mental illnesses in the United States. They affect 40 million adults, or 18.1% of the population, every year. Yet, only 36.9% of those with anxiety receive treatment. This absence of treatment is often due to perceived stigma or a lack of information about the treatment options for anxiety. 

Understanding Anxiety

Most people experience some anxiety throughout their lives. It’s a typical stress response and stops you from getting into potentially dangerous situations. But anxiety becomes a disorder when it starts interfering with your life. It may prevent you from taking part in normal daily activities. At this point, it becomes a mental health condition.

There are many types of anxiety disorders. The most common anxiety disorders are Generalized Anxiety Disorder, Obsessive-Compulsive Disorder, Panic Disorder, Social Anxiety Disorder, and phobias. 

Each anxiety disorder has a unique set of symptoms. But there are some general signs and characteristics of anxiety disorders. 

SYMPTOMS OF ANXIETY DISORDERS INCLUDE:

• Excessive worrying
• Agitation
• Restlessness
• Fatigue
• Excessive sweating or shaking
• Difficulty concentrating
• Irritability
• Disturbed sleeping pattern
• Panic or anxiety attacks

ANXIETY DISORDERS IN THE COVID-19 ERA

Sheena Miller, Clinical Manager of Integrative Life Center, noted how the COVID-19 pandemic greatly exacerbated anxiety disorders and created new mental health concerns. She said:

“Without the interaction of the societal norms in a person’s day-to-day routines (e.g., workplaces, shopping, community worship, or dining out), the pandemic has exacerbated various anxiety and psychosis-like symptoms, such as mood problems, sleep disorders, hyper-phobia behaviors, and panic-like symptoms. As the current state continues, we will likely continue to see an uptick in the number of new cases we will see over the months and even years to come.”

Treatment Options For Anxiety

The good news is that anxiety disorders are highly treatable. No one treatment works for all anxiety disorders or people, but a combination of treatments tailored to your individual needs can help.

Anxiety treatment uncovers the source of your anxiety and addresses unhealthy thought patterns and emotions through therapy and complementary treatments. 

THERAPY FOR ANXIETY

Talk therapies and psychological counseling are the most common treatments for anxiety. They involve working with trained mental health professionals to determine why you feel the way you do and what your triggers are. You’ll then learn to reframe your thoughts and behaviors and develop healthy coping mechanisms.

Therapies for anxiety include:

• Cognitive-Behavioral Therapy. CBT helps you get to the root of self-sabotaging beliefs, thoughts, and behaviors and start to replace them with healthier ones.
• Dialectical Behavioral Therapy. Based on CBT, DBT focuses on emotions. It helps you understand, accept, and manage difficult feelings and accept who you are.
• Exposure Therapy. This therapy type focuses on dealing with anxiety-triggering objects or situations. By “facing your fears,” you may gradually become desensitized to them or neutralize them.
• Acceptance and Commitment Therapy. This therapy uses strategies of acceptance and mindfulness to help you commit to behavioral change. It involves identifying your values in life and acting in ways that match them.
• Interpersonal Therapy. Interpersonal therapy Addresses interpersonal issues and social functioning and how these are linked to anxiety.
• Social Skills Training. This method is a type of behavioral therapy used to improve social skills in those with social anxiety.
• Psychodynamic Therapy. This therapy analyzes unresolved conflicts from past dysfunctional relationships that may contribute to anxiety.
• Eye Movement Desensitization and Reprocessing. EMDR is a type of psychotherapy that focuses on altering the emotions, thoughts, and responses resulting from traumatic experiences.

ALTERNATIVE TREATMENTS FOR ANXIETY

A trained mental health professional guides the therapies above. There are also relaxation techniques and self-care practices that can help you ease the symptoms of anxiety at home. These work best when combined with help from a professional counselor.

Complementary anxiety treatments include:

• Meditation and Mindfulness. Learning to bring your attention back to the present moment and let go of worry and fear.
• Yoga. A gentle form of exercise for reducing stress and anxiety, enhancing mood, and increasing overall well-being.
• Breathwork. Breathing techniques can help you physically and mentally relax and halt many anxiety symptoms. Over time, it can lessen episodes and severity. 
• Dietary adjustments. Getting the right amount of magnesium, vitamin B, and calcium in your diet helps boost mood and reduce anxiety.

TRANSCRANIAL MAGNETIC STIMULATION

Transcranial Magnetic Stimulation is a new, non-pharmacological treatment for mental health disorders. TMS uses magnetic pulses delivered to the left prefrontal lobe of the brain. These pulses stimulate the neurotransmitters, which are believed to be imbalanced in the brain of those with mood disorders. Stimulating the neurotransmitters retrains the brain and brings your mood back into balance. TMS is most commonly used to treat depression. But it can be used to treat a dual diagnosis of anxiety and depression.

Anxiety Treatment Programs

Anxiety treatment looks different for everyone. The recommended level of treatment depends on the severity of your diagnosis and your personal needs.

ANXIETY TREATMENT PROGRAM OPTIONS INCLUDE:

• Hospitalization. Hospitalization only occurs in the most extreme of anxiety cases. Hospital care happens if you are in danger of harming yourself or others. It allows doctors to monitor you closely. 
• In-Patient. Residential care lets you live in a safe and monitored environment while undergoing a full-time treatment plan.
• Out-Patient. A part-time treatment plan that allows you to continue living independently while attending regular therapy and counseling sessions.
• Counseling Services. Therapy sessions and help groups for ongoing support. The provider determines your level of treatment based on your symptoms. 

Choosing An Anxiety Treatment Provider

Many providers offer anxiety treatment. It’s essential to find the right one for you. So what should you look for when choosing a provider or program to treat anxiety?

WHEN CHOOSING A TREATMENT PROVIDER, CONSIDER:

• Credentials. Does the provider have the right education, training, and licensing to treat your anxiety disorder? 
• Family Involvement. Find out how much involvement your family and loved ones will have in the treatment. Is this something you want and they want?
• Approach. Make sure you understand what exactly their treatment program entails. How long is the treatment plan? Which therapies do they use? 
• Fees and Insurance Providers. Understand that quality mental health care may or may not be covered by in-network benefits. Ask questions about the types of therapies your insurance will cover and average length of stay coverage. If in-network insurance won’t cover the care you need, look for a cash-pay provider that can work with out of network benefits.

Anxiety Treatment At Integrative Life Center

At Integrative Life Center, we take a heart-centered approach to treating mental health disorders such as anxiety. As Sheena said:

“Our lives are full of mountain peaks and valley floors. It can seem that the valley is all that is known. However, that is not where a person is meant to live. Addressing the root of the issues is where we can help guide someone out of the valley because the sun is warmer and brighter at the top of the hill.”

Our dedicated and highly-trained professionals deliver various evidence-based therapies and integrative healing approaches in a treatment plan tailored to your needs.

To learn more about how we can help you gain control of your anxiety, contact Integrative Life Center today.

Source: https://integrativelifecenter.com/treatment-options-for-anxiety/

Healing and Recovery: It’s a Matter of the Heart

 

Emmanuel Dagher once said, “Healing is less about “saving” or “fixing” and more about “allowing” ourselves to ease into the remembering that there’s a wholeness that has been there all along.” After years of working in the treatment field, we’ve come to believe we, as human beings benefit from a program embracing Dagher’s thought. This means creating a healing environment grounded in respect and empowerment, where you begin to make your own decisions and choices again and are encouraged to believe in yourself as a whole rather than “damaged” or “defective.” Integrative Life Center strives to create a community where healing and recovery can occur for all struggling with mental health issues or substance abuse.

The Healing Environment

The word healing comes from the Anglo-Saxon word haelen, which means to make whole. A healing environment cannot be created through fear, working from a “one-up” or expert position, or control and manipulation. It can only be created through respectful practices such as non-judgment, kindness, compassion, healthy boundaries, and mutual respect.

We cannot demand respect; we must earn it. Empowering others only comes through creating an environment that supports you. It has to be one you believe in and empowers you to risk trying something new. We must respect where you are in terms of your readiness to change, and remember that you can be afraid, wounded, stuck, sad, and angry. When you act out these emotions and are labeled “resistant,” “noncompliant,” and “not caring”, it doesn’t encourage vulnerability. We don’t view you through this lens. Instead of seeing you as addiction, an eating disorder, or depression; we see human beings who are suffering,  You may suffer from those things, but they do not define who you are. Labels tend to inhibit the creation of a healing environment.

By contrast, “holding space” (being fully present with others without judgment) invites you to settle in and feel safe enough to let go of these adaptive behaviors. Holding space allows you to have your own experience without someone else trying to “fix it” or affect a specific outcome, which enables you to gain confidence in yourself as you work out your struggles yourself with the support of the group community. This provides the foundation for you to begin to believe that you are good enough and can live a great life.

Structure Vs. Control

“Fear focuses on what you don’t want; love focuses on what you do want…Fear controls, love structures…Fear judges and love notices.” -Becky Bailey

Intrinsic motivation does not rely on external pressure like fear, rewards/approval, punishment/disapproval from peers or health professionals. Rather, it exists within you. It is driven by interest or enjoyment in the task itself. This is the basis of self-determination theory. Contrary to rewards and incentives, research supports the idea that intrinsic motivation is stable and lasting as long as you are making changes based on what is enjoyable or compatible with your “sense of self,” core values, and life goals. Establishing an environment that supports choice over control, and promotes intrinsic motivation has been a cornerstone for us at ILC.

You need to feel a sense of choice and responsibility for your actions. To feel capable of achieving your goals. You also need to feel understood, cared for, and valued by others. Our staff understands this and helps guide you along a path of change, that is your choice. We offer opportunities for you to learn by living life and being accountable (Real World. Real Life. Real Recovery.)

Healing And Recovery At Integrative Life Center

You are supported in recovering faith in Self instead of looking to others for approval. We do not view the Self as a bad thing. The Self isn’t something to be avoided or shunned. Instead, we believe until we are in alignment with Self, we cannot be in alignment with life. So what we are and what we do are not the same. What we are is humans, reflections of our Creator. What we do we largely inherited when we are born into this world. By supporting you in recovering faith and reclaiming your authentic self, life (recovery) becomes interesting again, and you become intrinsically motivated for change. At Integrative Life Center, we offer several therapies to help clients recover such as:

• Meditation therapy
• Mindfulness therapy
• Trauma-informed therapy
• Breathwork therapy

Our commitment is to support you the second you walk through our doors. Thus, we want to jumpstart your journey by providing an environment where healing and recovery are paramount. With the highest quality of care and a respectful space, you can reclaim your wellbeing for yourself. That’s how we roll, one day at a time. So reach out and contact us today at 615.378.8806.

Source: https://integrativelifecenter.com/healing-and-recovery-its-a-matter-of-the-heart-ilc/