A school nurse colleague recently sent a link to an interesting article discussing the increasing incidence of anxiety in school aged children and teens. 
http://www.northjersey.com/news/how-schools-are-trying-to-help-kids-cope-with-anxiety-1.1319281   The NewJersey.com article states “As many as one in four children and adolescents are affected by an anxiety disorder at one or more times over a lifetime, according to mental health experts.”  Untreated anxiety disorders can have a negative impact on both school performance and social experiences, and can increase the risk of substance abuse, according to the website for the Anxiety and Depression Association of America (adaa.org).  There are various forms of therapy and medications to help our youth manage stress and anxiety.  Biofeedback is another resource, allowing for increased awareness of the body/mind connection, with strategies and tools for self-regulation of emotions and the body’s responses. 

When a child describes a real life anxiety-producing situation while connected to biofeedback equipment, they are able to watch their body’s response on the computer screen.  In doing so, they can begin to identify how anxiety plays out in their body and mind.  They begin to notice the chest-oriented, faster, shallow breathing pattern that often accompanies anxiety.  Awareness of the breathing pattern, pounding heart, tense muscles, cold and/or sweaty hands, and negative self-talk, can be the first step in learning to manage these responses.  Practicing slow, diaphragmatic breathing and other relaxation techniques, while watching the “feedback” on a monitor, allows them to see that they can be in charge of their body’s responses.  They become confident in their ability to self-soothe; consciously releasing muscle tension, warming hands, calming their breathing, heart rate and self-talk.

The long term goal is to transfer what is learned to day-to-day stressful situations.  Between biofeedback sessions, kids are encouraged to hone these newly learned skills.  I advise my clients to “Practice when you’re calm, so you can call on it when you’re not.”  Most kids are eager and quick to learn relaxation techniques.  

Even without biofeedback equipment, there are other “feedback” methods.  Preschool age children can practice diaphragmatic breathing by lying down with a stuffed animal, action figure or other object on their abdomen.  They can use their “super powers” to move the object up and down, experimenting with giving it a fast ride, then a slow, and even slower ride.  “Tummy going up” as they breathe in, and “Tummy going down” as they breathe out.  Learning to accompany this breathing pattern with an affirming phrase or thought will help dispel automatic negative thoughts.  For example, “I can calm my body” or “I am feeling calm” on the inhale.  And “Letting go of stress” or “Letting go of mad” (or another emotion) on the exhale.  Taking the role of “detective”, they can practice scanning their body for tension and releasing it.  Age appropriate imagery and visualizations can be introduced as another tool to create calm in both the body and mind.  

Wouldn’t it be great if these techniques were introduced in preschool and reviewed throughout the elementary and high school years?  Tim Ryan, Ohio congressman, Jon Kabat-Zinn and others have made efforts to make this happen.  If interested in more information, I’ve included several links at the bottom of this blog that discuss the benefits of mindfulness in education.  And the best thing about this?  If our children can do this, so can we!  Maybe a peaceful planet is possible after all.  

Feel free to pass this on to a parent or anyone you know who works closely with children.  Encourage them to provide a certified biofeedback provider at BCIA.org.  And as the school year draws to a close, let’s applaud our dedicated teachers, school nurses and others in the education system who serve our youngsters on a daily basis.  You are appreciated!

• http://www.huffingtonpost.com/2015/05/07/mindfulness-schools-workplace_n_7085718.html
• http://archive.businessjournaldaily.com/education/ryan-takes-%E2%80%98mindfulness%E2%80%99-inner-city-schools-2012-4-13 
• http://www.roomtobreathefilm.com/about-mindfulness/index.html
  
• http://www.mindfulschools.org/home/jkz-benefit/
  
• https://www.facebook.com/mindfulnessinschools
  
• https://www.youtube.com/user/MindfulSchools
  

This is a longer post and contains a bit of science regarding the benefits of meditation.  If that’s not for you, just trust me!  Then skip to the last two paragraphs for a link to sign up for Deepak Chopra’s 21-day meditation challenge.

Spring.  When used as a verb, according to Merriam-webster.com, spring means to grow or to come into being.  To be resilient; released from confinement.  As a noun, spring implies the ability to return to one’s original shape when pressed down, stretched or twisted.  Compare this to Merriam-Webster’s definition of stress:  “a force exerted when one body or body part presses on, pulls on, pushes against, or tends to compress or twist another body or body part.”   Would you like to grow your resiliency?  To be released from confining conditions such as stress, anxiety, insomnia or other health issues?

Meditation may be a solution to assist you to “come into being.”   A Google search reveals references to numerous research studies regarding the benefits of ongoing meditation.  MayoClinic.org discusses both the physical and emotional benefits, including stress management, increased self-awareness, and reduced negative emotions.  The site states “research suggests that meditation may help people manage symptoms of conditions such as anxiety disorders, asthma, cancer, depression, heart disease, high blood pressure, pain and sleep problems.” 

Research led by neuroscientist Sara Lazar at Harvard University shows the positive effects of meditation on cognition, brain physiology and aging.  Grow your grey matter!  Check out links to her Ted talk and publications at https://www.nmr.mgh.harvard.edu/~lazar/publications.html.

Elizabeth Hoge, MD, is a professor of psychiatry at Massachusetts General Hospital.  Her research revealed longer telomere length in those who practice loving-kindness meditation.  What are telomeres?  Think of them as end caps on chromosomes.  Telomeres tend to shorten as cells divide.  This shortening is associated with aging, cancer and a higher risk of death (http://learn.genetics.utah.edu/content/chromosomes/telomeres).  Shorter telomeres have been linked to chronic stress.  Practicing meditation can reduce your stress response and maintain telomere length.  Sounds like a great spring time activity for stretching and growing!

I invite you to join me in a 21-day meditation challenge offered by Deepak Chopra at the Chopra Center.  It’s already day 7 of the challenge, so sign up today.  Go to chopra.com.  Scroll midway down the home page where you’ll find a photo of Deepak Chopra and Oprah. Yes, Oprah joins Chopra for this 21 day challenge.  Click on “sign up here” and you’ll receive a daily email with the meditation link.

“But I can’t meditate!” you may be thinking.  Here are my suggestions to help you get the most out of your meditation practice.  Those of you with prior biofeedback training have an advantage, as hopefully, you are using these techniques already.  Arrange yourself in whatever position is comfortable.  Begin your slow, easy and effortless diaphragmatic breathing.  Do a body scan, moving head to toe, or toe to head, noticing and releasing muscle tension.  Use affirmations to discourage intrusive thoughts.  Pull in a pleasant image or memory that brings up feelings of joy, appreciation or gratitude.  Aah.  “I can calm my body.  I can calm my mind.”  Now, hit the start button and invite in the wisdom of your higher self as you continue to breathe, relax and be...

Is there something you’re doing, approximately 600 or more times each hour that may be getting in the way of optimal health? In fact, this behavior that is often unconscious, may be aggravating current health concerns.  Take a minute and write these three words on a sticky note: “Lower and Slower”.  Place this note where you’re bound to see it several times a day.  Now click on this link to read why.  http://peperperspective.com/2014/09/11/a-breath-of-fresh-air-improve-health-with-breathing/

P.S.  Regarding Figure 2 included in Dr. Peper’s article, Peg suggests maintaining a “Don’t try this at home” approach. 

Moving through life at a pace you never thought possible?  Feel like your stress response is always activated as you strive to stay afloat in today’s fast-paced world?  Stress can take its toll on the body.  This includes mental stress, such as all those thoughts racing through your mind like a hamster in a wheel.  Worrisome thoughts about work, money, relationships, health and more; sometimes even keeping you awake at night. 

If you want some reasons to get off the treadmill of life, or at least to slow it down, check out this link.  You’ll find a New York Times Health Guide describing possible consequences associated with chronic stress.  http://www.nytimes.com/health/guides/symptoms/stress-and-anxiety/possible-complications.html

Too busy to take some down time?  The overall goal of biofeedback is to incorporate the tools learned into everyday life situations.  It is possible to relax and recharge as you go about your day.  Here’s a personal example.  I recently gave a presentation entitled "Stuck on the Treadmill of Life? Self-Regulation using Biofeedback.”  Ten minutes before it was to begin, I realized I’d forgotten a necessary item in my car at the back of the parking lot.  (Yes, parking far away from your destination creates opportunity for relaxation).  A few years ago, I would have raced to my car, admonishing myself along the way for forgetting the item.  My body would have been tense, my jaw set, my breathing pattern fast and high in my chest.  My thoughts would have gone something like this:  “You idiot, you knew you needed that….if you had been more prepared…you always do this…what if people arrive and you’re not there to greet them…a fine biofeedback clinician you are…etc., etc.”  Instead, I chose to become mindful of my body, my thoughts and my surroundings.  I walked at a steady pace, reminding myself to stand tall, let go of tension, and release my shoulders and jaw.  I began breathing slowly, using my diaphragm.  I noticed the negative self-talk and began to reverse it.  I used my “go to” mantra to cue me to relax.  “I am feeling calm.  Letting go of all my stress.”    With this change in perspective, I became more mindful of the beauty surrounding me.  The spectacular blue sky, decorated with soft, billowy cloud formations.  Birds singing.  The scent of newly mown grass.  The sun on my chest and face.  A breeze brushing my cheeks, whispering gentle words in my ears.  “You have plenty of time…you needed this little break…you’re all set up and those who arrive early likely need a little time anyway…it’s awesome to have these few moments to walk, breathe and soak in this gorgeous day.”  I arrived back in plenty of time, grateful for having gotten off the treadmill for a few minutes.    

Take a few moments today, perhaps even while you're downloading the link above, to find calm in the midst of chaos, and recharge your battery. 

"One of the best actions we can take, with courage, is to relax."  ~ quote from a Yogi teabag

April 30th!  Did you know this is the final day of Stress Awareness Month?  How did you do?  Were you aware? 

Our fight/flight/freeze/fret response is intended to protect us when exposed to life threatening situations.   Given the demands of our modern day world, this stress response often works overtime, staying activated much of the time.  Our bodies don’t differentiate between a life threatening situation and a perceived threat.  Therefore, even a perceived threat can signal the body to secrete stress hormones.  Over time, this takes a toll on health and wellbeing. 

Follow this link to read more about the stress response and steps you can take to minimize it:  http://www.foh.dhhs.gov/calendar/april.html

How does stress play out in your body?  Muscle tension?  A racing heart?  Fast, shallow chest breathing?  Cold hands?  Difficulty letting go of worrisome thoughts?  Awareness is the first step in learning to lessen your stress response!  Learning self-regulation comes next.  Call to schedule your biofeedback session today! 

Hopefully you have a regular routine for getting your cardio workout in, whether it is walking, jogging, biking, swimming, boxing, an aerobics class or your other favorite calorie burn.  The cardio workout you may not know about is typically done sitting or lying down.  Little energy is expended and you will not “feel the burn.”  Yet, your heart will reap the benefits.  Accompanying fringe benefits can include improved sleep and lung function, a boost to the immune system, decreased inflammation, increased cognitive function, better blood pressure and an enhanced sense of well-being.

 Tell me more, you say?  Medical researchers at The Cleveland Clinic studied the effect of biofeedback stress management on heart muscle function.  Subjects with a diagnosis of heart failure were taught to regulate their breathing pattern in order to balance their autonomic nervous system and improve heart rate variability (the variability of the time between heartbeats).  Results indicated improved quality of life, along with reversal of biological changes in the heart tissue.  Here's a link to an article describing the study, if you'd like to read further.  http://www.prweb.com/releases/2013/4/prweb10623837.htm.

 Respiratory training is a key part of biofeedback.  Take a look at this “before and after” printout showing the effects of slow, effortless diaphragmatic breathing on the heart.  You can see the rhythms of the heart begin to align with the rhythm of the breath.  Many health benefits accompany this “cardio-respiratory synchrony” and the improved heart rate variability that typically results.  Learning to achieve this, along with deep muscle relaxation, hand warming and the release of negative thought patterns can make for a happier, healthier you.  What better way to celebrate the 50th anniversary of American Heart Month.

Even Santa, like so many of us in the Western world, can reach a point at which something has to give.  For months on end, he works long hours, planning for a big event, laboring over endless details, managing a work crew, getting along with coworkers who often have an agenda of their own, feeding and caring for the little ones under his care, not to mention his four-legged friends.  Work, limited time for sleep and play, along with trying to assume responsibility for the happiness of every person on the planet, can put anyone in fight/flight mode.  It can become a habit, stuffing more and more responsibilities in your bag with the goal of delivering the goods.  After all, if you don’t do it, who will?  And did I mention the thinking, fretting and worry that can accompany all this?  It’s enough to keep anyone awake at night. 

Staying in this pattern for an extended period of time can take its toll on the body, mind and spirit.  Grabbing a quick sugar fix or a caffeinated drink can keep you going for awhile, but eventually something’s got to give.  That’s when your body starts talking to you.  Headaches, body aches, muscle tension, high blood pressure, high cholesterol, cold hands, shallow breathing, tightness in the chest, insomnia, forgetfulness and more.  And it’s not just the body talking…there’s also those endless thoughts swirling through your head.  Feelings of irritability and resentment can creep in.

“I’ll rest once this project is done”, Santa says.  New Year’s Resolutions are made: Do less, take better care of myself, exercise more, lay off the cookies and caffeine, get some sleep…but then the next project demands attention and the chaos continues.

Santa’s starting 2014 with some new tools under that big black belt, thanks to Mrs. Claus who gave him a six-pack during their holiday gift exchange.  Not the pop the tab kind of six-pack.  This special gift involves 6 sessions with Peg at the Biofeedback Wellness Studio.  In fact, one of the first tools Santa will learn is to put his focus on that area around the beltline.  A lesson in diaphragmatic breathing may seem like a little thing, but it can take you out of fight/flight mode and move you into a state of rest and recovery.  Aah, the body is going to like this.  And did I mention that it can serve to calm thought patterns and improve sleep as well?   

Let’s get real.  It’s a stressful world out there.  We can lessen some of the stress by crossing a few things off our list, saying no, delegating, etc., but life can be chaotic at times.  Slow effortless diaphragmatic breathing is the first step in learning to stay calm in the midst of chaos.  Get a healthy start on your new year by learning one of Santa’s new techniques.  Begin by focusing on your belt line.  Yep, the belly.  Forget all those little voices in your head telling you to suck it in.  Give it a try! 

1. Inhale slowly to the count of 4 as you move your abdomen out.

2. Exhale slowly to the count of 6, allowing abdomen to come back in.

3. Breathe effortlessly.  Not too deep.

4. Minimize chest motion.

5. While breathing, invite in a feeling of gratitude and appreciation.

For more information, attend a free seminar, "Stress and Aging: New Year's Resolutions for a Youthful You!"  January 8th, 5:30-6:30pm and January 9th, 9:30-10:30am.  Inside the Raintree Athletic Club, 2555 S. Shields Street, Fort Collins, CO.