Transcript current_facilitators_ppp

A Holistic & Natural Approach to:
Overcoming Anxiety
Genevieve Yellin, PYT, e-RYT
Kristina Pullen, LBSW, RYT, TIYT
Colleen Straney, L.Ac, MS
Jill White, RYT, TIYT
Ellen Gonzales, RYT, TIYT
Session 1:
Reprogramming
 Initiate
Relaxation Response
 Counteract Trigger reaction
 Engage Sensory Processing
2009-2016 All Rights Reserved Overcome Anxiety Project; Licensed OAnx Facilitator’s display use only-no reproduction allowed
How to Initiate the
Relaxation Response
Page 3 in OAnx Book
WHAT’S A “TRIGGER?”
Programming Error
Page 25 in OAnx Book
Some Internal Triggers
Some External Triggers
Thoughts
Images
Sensations in the body
Feelings
Emotions
Temperature
Smells
Sights
Printed images
Sounds
TWO WOLF PARABLE
Which wolf do you feed?
FIGHT/FLIGHT
SYMPATHETIC NS
REST/RELAX
PARASYMPATHETIC NS
SEEKING BALANCE
F/F
R/R
BEGIN OVERCORRECTION TO ESTABLISH BALANCE
Interrupt the Fight & Flight Response & Strengthen the Relaxation Response
10-20 times a day… minimum!
Page 3 in OAnx Book
Initiate the
Relaxation Response
Page 3 in OAnx Book
5 Steps to REPROGRAM our brains...
1. Recognition of rising anxiety
2. Initiate relaxation response
Lengthen exhalation
Stimulate cranial nerves (see CrNS)
3. Counteract fight or flight reaction
Lower eyelids & gaze
Slow & deepnen breathing
Relax muscles
4. Engage the Sensory part of the NS
Feel the body; seek sensation
5. Stimulate the prefrontal cortex (CEO of the brain)
Repeat Affirmations
Silently describe surroundings or what you are wearing
Recite your “go to list” (list of players on a baseball team,
Country capitals, US presidents, etc.)
Counteract
the effects of fight or flight
FF Reaction
Opposite Action
Acceleration of heart and lung action
Slow breathing down; smooth;
lengthen exhalation.
Eye muscles engage-open eyes wider
Lower eye lids, close your eyes if that
feels comfortable
Jaw and teeth clench
Release the jaw, open mouth and push
jaw forward slightly.
Body “braces”
Relax body tension
Engage Sensory Processing
Feel the Body
Draw attention to sensation in the body
Look around and draw attention to your surroundings
Suggestions:
1)
Practice Yoga Sequence
Yoga sequence in back of OAnx Book
2)
Brain Gym for Anxiety
Pps 8-9 in OAnx Book
3)
Get into water (Swim, bathe, shower) – feel water.
Slide by: Genevieve Yellin, Sundara Yoga Therapy, LLC
4 Steps to REPROGRAM trigger responses...
1. Initiate relaxation response
Kaki pranayama (pg3), exhale into palm, opposite hand on face
2. Counteract fight or flight responses (previous slide)
3. Stimulate the Sensory part of the NS
Practice a couple of poses
Draw attention to sensation in body
Look around and draw attention to your surroundings
4) Stimulate the prefrontal cortex (CEO of the brain) by repeating
affirmations and thought replacements over and over again. Over time,
this will reprogram our trigger response and negative thinking in the
unconscious part of the brain.
Over time, the response to harmless stimuli will not elicit a F/F response.
End Session #1
Slide by: Genevieve Yellin, Sundara Yoga Therapy, LLC
WHAT’S A “TRIGGER?”
Programming Error
Page 25 in OAnx Book
Some Internal Triggers
Some External Triggers
Thoughts
Images
Sensations in the body
Feelings
Emotions
Temperature
Smells
Sights
Printed images
Sounds
2009-2015 All Rights Reserved Sundara Yoga Therapy, LLC ; Licensed Facilitator’s Only
Programming Error
HOW “TRIGGERS” ARE ESTABLISHED…
 Precipitating Event
Accident, injury, violence, etc…
 Lifetime accumulation of worry
Over protective parents, childhood events
 Drugs:
Medication, Food, Hormones
2009-2015 All Rights Reserved Sundara Yoga Therapy, LLC ; Licensed Facilitator’s Only
Programming Error
Sensations: Cool air, sun on left
side, fallen leaves underfoot.
Sounds: wind, sound of cars, dog
barking, music in the park.
Sights: sunny fall day, colorful leaves,
park across the street.
Smells: crisp fall air, nearby
restaurant cooking garlic…
Programming Error
I
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M
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P
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Conscious
Unconscious
Programming Error
EMOTIONAL MEMORY ESTABLISHED
Unconscious “memories” – all potential triggers for future
2009-2015 All Rights Reserved Sundara Yoga Therapy, LLC ; Licensed Facilitator’s Only
Programming Error
Future potential unconscious triggers may elicit fight or flight response
2009-2015 All Rights Reserved Sundara Yoga Therapy, LLC ; Licensed Facilitator’s Only
REPROGRAM OUR RESPONSES
2009-2015 All Rights Reserved Sundara Yoga Therapy, LLC ; Licensed Facilitator’s Only
SHORT CIRCUIT THE TRIGGERS
http://www.youtube.com/watch?v=BEwg8TeipfQ
2009-2015 All Rights Reserved Sundara Yoga Therapy, LLC ; Licensed Facilitator’s Only
Fight, Flight or Freeze Response
The response of a Trigger...
S
T
R
E
S
S
R
E
S
P
O
N
S
E
Acceleration of heart and lung action
Paling or flushing, or alternating between both
Inhibition of stomach and upper-intestinal action
General effect on the sphincters of the body
Constriction of blood vessels in many parts of the body
Liberation of nutrients for muscular action
Dilation of blood vessels for muscles
Inhibition of the lacrimal gland
Dilation of pupil, eye muscles engage to open eyes wider
Relaxation of bladder
Evacuation of colon
Auditory exclusion (loss of hearing)
Tunnel vision (loss of peripheral vision)
Acceleration of instantaneous reflexes
Shaking
Slide by: Genevieve Yellin, Sundara Yoga Therapy, LLC
•
•
•
•
•
•
•
•
Out of control
Overly anxious or afraid
Like a panic attack is coming on
Like you cannot stop negative thoughts
Like you are overly critical of others
Contrary or argumentative
Competitive or jealous
Rage or hatred
INTERVENE
exercise self-control
Slide by: Genevieve Yellin, Sundara Yoga Therapy, LLC
KLESHAS
When you feel:
THE KLESHAS
The reasons for human suffering
All manifestations of the Kleshas create “fluctuations of the mind”
The Purpose of Yoga:
“To still the fluctuations of the mind”
Patanjali’s Yoga Sutras I:2
Ignorance, ego, cockiness, fear, jealousy, rage, attachment, aversion,
hatred, anger, impatience, lack of empathy or compassion, fear of death,
excessive emotion, addiction, dishonesty, striving, creating conflict…
How many times do we need to burn ourselves before we know the nature of fire?
Mistaking pain for pleasure…vices, reactions, over-emoting…
Slide by: Genevieve Yellin, Sundara Yoga Therapy, LLC
Great for all disturbances of the mind
Page 4 in OAnx Book
1)
2)
3)
4)
5)
6)
7)
8)
Remove as much stimulus as possible
Lean on something, or if possible, sit down & lean forward.
Create Imagery-”STOP!” symbol (below)
Initiate Relaxation Response – long exhalation
Rational thought Anxiety:“I am fine, this will pass” Anger: “I can deal with this” “I am better than this”
Direct Focus on a sensation or sight
Begin to consciously slow the breath
Belly breathe; lengthen exhalation, relax the jaw and hands
Slide by: Genevieve Yellin, Sundara Yoga Therapy, LLC
KLESHAS
INTERRUPTION & REGAIN CONTROL
Great for onset of a PANIC ATTACK
Page 5 in OAnx Book
1) Speak to the “panic”
Speak as if it is a child throwing a tantrum. Say things like: “go ahead, pitch
your fit, you can’t hurt me, I can ride this out-I am stronger than you-you are
just a biochemical process and you can’t hurt me.
2) Time the tantrum
Look at the time, and say to the panic “you have exactly 3 minutes to let it all out; so go ahead and give it
your best, get it all out…bring it on-you can’t hurt me.
3) Watch the time, notice the sensations, and breathe
Start timing and try to make your breath as even as possible…ride it out. Tune in to your body and breath.
As you time, observe the sensations that the panic make happen in your body…heart rate is increased; do
you notice it decreasing with each passing minute? Your palms or forehead may be sweaty and your breath
very agitated. Do you notice the changes as the tantrum subsides? The more you do this, the quicker it will
pass, the less severe the episodes are, and eventually they will subside completely.
47 minutes…
See: Panic Away http://www.panicaway.com/
Slide by: Genevieve Yellin, Sundara Yoga Therapy, LLC
KLESHAS
“TRASH TALK & TIMING”
EFT-TAPPING
1) Review the tapping sequence on video (Rod Sherwin’s)
Page 7 in OAnx Book
2) Rate your anxiety on a scale from 1 to 10.
3) Choose your two phrases:
A. “Even though I feel anxious about being sick and having health issues, I deeply and profoundly love myself.”
B. “This fear and anxiety about health issues.”
4) Begin to tap points while repeating your phrases. (open EFT page in manual)
A. Karate chop, use phrase #1 and repeat at least 4 times.
B. Top of head use phrase #2 for all remaining points; repeat 7 times at each point.
C. Inner edge of eyebrow
D. Outer edge of eye
E. Under eye
F. Under nose
G. Under lower lip, half way between lip and chin
H. Chest point, just outside and below inner tip of collar bone
I. Side of chest.
J. Inside of wrist, pinky side, 2 thumb widths up the arm
Slide by: Genevieve Yellin, Sundara Yoga Therapy, LLC
http://www.youtube.com/watch?v=X4EDgTc0AyQ
Great for negative thoughts, fearful thinking
NOTHING WORKED SO FAR?
MEET YOUR BODY WHERE IT IS, THEN SLOW IT DOWN
You may need to release some excess energy by moving your body.
1) Practice the brain gym exercises for Anxiety
Page 8 in OAnx Book
2) Asana Mantra - Move through a yoga sequence with a focus on the breath; start as fast
as your body wants to move, then begin to slow down; very slow for last couple of poses - then rest
in child’s pose.
3) Take a jog/walk - start with moderate pace, gradually slow down.
2009-2015 All Rights Reserved Sundara Yoga Therapy, LLC ; Licensed Facilitator’s Only
BRAIN GYM
1) Drink a 6-8 oz. cup of water - don’t skip this step.
2)
Brain Buttons: place one hand over the navel. With
the other hand, massage the areas on either side of
the sternum below the collar bone-30 seconds;
change hands.
3) Cross Crawl: As if marching, and adding a twist, touch
hand to opposite knee, SLOWLY for two minutes. Breathe
deeply. Be sure to twist the upper body so shoulder moves as
well as opposite leg (example on left is correct).
Continued next page
2009-2015 All Rights Reserved Sundara Yoga Therapy, LLC ; Licensed Facilitator’s Only
BRAIN GYM – cont’d
4) Hook Ups – Part 1
Sit in a chair; cross ankles. Stretch out arms, cross them and place
palms together. Lace fingers and bring hands under and up to rest under
chin. Close eyes, inhale through nose and place tongue on hard palette
behind teeth. Drop tongue as you exhale, slowly. Practice as long as you
want.
Continued next page
Slide by: Genevieve Yellin, Sundara Yoga Therapy, LLC
BRAIN GYM – cont’d
5) Hook Ups – Part 2:
Uncross ankles and arms. Lightly touch fingertips together with both
hands (Hakini Mudra). Hold the hands high, mid-level or low, whatever
feels best for you. Close eyes, inhale through nose and place tongue on
hard palette behind teeth. Drop tongue as you exhale, smoothly and
steadily. Practice As long as you want.
2009-2015 All Rights Reserved Sundara Yoga Therapy, LLC ; Licensed Facilitator’s Only
Unconscious
Conscious

Habits & Patterns*

Planning

Automatic Body Fxns

Will Power

Cellular Memory

Critical Thinking

Creativity

Short Term Memory

Emotions

Judgments/Decisions

Protection

Long Term Memory
* Our habits & patterns are part of the pre-programming that cause chronic anxiety
Conscious Control :
Breathing
Muscular action
Critical thinking
Organization
Will power
Judgment
Unconscious Control :
Breathing
& Automatic
bodily functions
Cravings
Reward seeking
Habitual behavior
Trauma memory
2009-2015 All Rights Reserved Sundara Yoga Therapy, LLC ; Licensed Facilitator’s Only
AFFIRMATIONS & POSITIVITY
Why they work
Mental Mechanics
Unconscious
Stores habits & habitual thoughts
Puts thoughts into actions
Stores via repetition, or emotional events
Conscious
May reject what doesn’t hold to be true
Unconscious feeds it constantly
Much “slower” (less efficient) than unconscious
“FAKE IT UNTIL YOU MAKE IT”
Stay at it, stay at it, stay at it….don’t give up and slowly it will come
2009-2014 All Rights Reserved Sundara Yoga Therapy, LLC ; Licensed Facilitator’s Only
End Session #2
Slide by: Genevieve Yellin, Sundara Yoga Therapy, LLC
When you feel:
•
•
•
•
•
•
•
•
Out of control
Overly anxious or afraid
Like a panic attack is coming on
Like you cannot stop negative thoughts
Like you are overly critical of others
Contrary or argumentative
Competitive or jealous
Rage or hatred
INTERVENE
exercise self-control
Slide by: Genevieve Yellin, Sundara Yoga Therapy, LLC
KLESHAS
REVIEW
Conscious Control :
Breathing
Muscular action
Critical thinking
Organization
Will power
Judgment
Unconscious Control :
Breathing
& Automatic
bodily functions
Cravings
Reward seeking
Habitual behavior
Trauma memory
2009-2015 All Rights Reserved Sundara Yoga Therapy, LLC ; Licensed Facilitator’s Only
AFFIRMATIONS & POSITIVITY
Why they work
Mental Mechanics
Unconscious
Stores habits & habitual thoughts
Puts thoughts into actions
Stores via repetition, or emotional events
Conscious
May reject what doesn’t hold to be true
Unconscious feeds it constantly
Much “slower” (less efficient) than unconscious
“FAKE IT UNTIL YOU MAKE IT”
Stay at it, stay at it, stay at it….don’t give up and slowly it will come
2009-2014 All Rights Reserved Sundara Yoga Therapy, LLC ; Licensed Facilitator’s Only
The Hierarchy of Structural Organization
2.
3.
4.
5.
6.
7.
 1) Organismal
1.






The result of all simpler levels working in unison
2) Organ system
Organs working together for a common purpose
3) Organ
Discrete structure made up of more than one tissue
4) Tissue
A group of cells performing a common function
5) Cellular
Cells and their functional subunits
6) Chemical
Atoms form molecules
7) Atomic
Atoms-basic building blocks
Slide by: Genevieve Yellin, Sundara Yoga Therapy, LLC
Slide by: Genevieve Yellin, Sundara Yoga Therapy, LLC
Creating Balance
EVERY STRESSFUL EVENT MUST BE COUNTERED
2009-2015 All Rights Reserved Sundara Yoga Therapy, LLC ; Licensed Facilitator’s Only
Vitamins & Foods for Anxiety
Research Supported :Important nutrients for treatment or management of Anxiety & reduction of
symptoms

Omega-3’s (see handout for whole food resources)

Vitamin D20 minutes of sun in morning or afternoon; milk or other fortified dairy)

Vitamin C (see handout for whole food resources)

Inositol (see handout for whole food resources)

B-Complex (turkey ,tuna, liver and meat products,kombucha, whole grains, potatoes, bananas, lentils, chili peppers,

Magnesium (Spices, nuts, cereals, coffee, cocoa, tea, and vegetables , green leafy vegetables such as spinach are also rich

Probiotics, and GABA foods (sprouted grains and legumes)
tempeh, beans, nutritional yeast, brewer's yeast, and molasses)
in magnesium as they contain chlorophyll; also Epsom Salt bath).
Page 54 in OAnx Book
Slide by: Genevieve Yellin, Sundara Yoga Therapy, LLC
3 Steps to reprogram our
responses...
1. Conscious Effort to counteract the effects of FF during a false
trigger immediately.
2. Stimulate our Sensory part of the NS (by feeling our bodies & our
breath) to draw focus away from the workings of the fear center in
the brain.
3. Use the breath to calm our systems and initiate our Relaxation
Response (RR).
Over time, we will not have the same response to a harmless stimuli
Slide by: Genevieve Yellin, Sundara Yoga Therapy, LLC
Parasympathetic Nervous System
“Rest, Repose & Repair”
1) Self-Regulation tools (pg 4)
2) Gentle, mindful movement: (pg 11) (yoga, tai chi, swimming)
3) Pranayama (Breath work) (pg 12)
4) Meditation (pps 46-49)
5) Mudras (pg 15)
6) Positive thinking/Affirmations (pg 22-24)
7) Aligning & Softening (pg 50)
Slide by: Genevieve Yellin, Sundara Yoga Therapy, LLC
AFFIRMATIONS
Why they work
Mental Mechanics
Unconscious
Stores habits & habitual thoughts
Puts thoughts into actions
Works via repetition, or emotional events
Conscious
May reject what doesn’t hold to be true
Subconscious feeds it constantly
Much “slower” (efficient) than
unconscious
Beliefs>Actions>Results>Beliefs>Actions…
Slide by: Genevieve Yellin, Sundara Yoga Therapy, LLC
MUDRA – HAND GESTURES
Slide by: Genevieve Yellin, Sundara Yoga Therapy, LLC
Pps 20-21 in OAnx Book
Ayurveda – The Science of Life
Ayur = Life; Veda = Science/Knowledge
INPUTS
CONSTITUTION
EASE
or
DISEASE

UNIQUE BODY TYPE

DIET, LIFESTYLE, EXERCISE

GENETIC MAKE-UP

BREATHING PATTERN

ELEMENT COMPOSITION

EMOTIONS, EXPERIENCES
Slide by: Genevieve Yellin, Sundara Yoga Therapy, LLC
THE FIVE ELEMENTS
Water
Earth
Ether
Air
Fire
Water
Earth
Ether
Air
Fire
Water
ANXIETY DISORDER = VATA IMBALANCE
Ether
Air
VATA QUALITIES
Dry, Light, Cold, Rough, Mobile, Erratic, Subtle
10 QUALITIES
Heavy
Dull
Hot
Oily
Smooth
Dense
Soft
Static
Cloudy
Solid
⇔ Light
⇔ Sharp
⇔
Cold
⇔ Dry
⇔ Rough
⇔ Porous
⇔ Hard
⇔ Mobile
⇔
Clear
⇔ Liquid
ADD WATER & EARTH ELEMENTS
 Take a walk in the woods
 Swim – ocean, lake, river, stream
 Listen to waves as background noise
 Plant a garden –get hands in soil
 Eat “earthy” foods (e.g. root veggies)
 Add condiments to food
 Cook vegetables
 Eat a lot of soups and stews
 Puree some foods
 Drink fruit/veggie smoothies
AYURVEDIC APPROACH TO HEALTH & HEALING
INTERVENTIONS
Diet
Herbs & Spices
Asana
Pranayama
Mudra
Mantra
Meditation
Aromatherapy
Massage treatments
Music
END SESSION #3
YOUR
PERCEPTION
IS YOUR REALITY
The moment you change your perception, is the moment you
rewrite the chemistry of your brain.
~Dr. Bruce H. Lipton
Koshas-Sheaths
1) PHYSICAL BODY- ANNA MAYAKOSHA
•Physical body
•Flesh, bones, organs
•Food Body
2) ENERGY & BREATH BODY- PRANA MAYAKOSHA
•Vitality/life force = Prana
•Vayu, breath body
•Energy Body
3) PSYCHO-EMOTIONAL BODY- MANO MAYAKOSHA
•The conscious and unbconscious mind
•Feelings, emotions, thoughts
•Externally derived joy
4) WISDOM BODY- VIJNYANA MAYAKOSHA
•Intellect, perception
•Wisdom body
5) BLISS BODY- ANANDA MAYAKOSHA
•Compassionate heart
•Internally derived bliss
Slide by: Genevieve Yellin, Sundara Yoga Therapy, LLC
ENERGY/BREATH BODY
PSYCHOEMOTIONAL
PHYSICAL BODY
WISDOM
ENERGY/BREATH BODY
PSYCHOEMOTIONAL
BLISS BODY
WISDOM
BLISS
Koshic energy patterns seek similar in others; affects the vulnerable
Slide by: Genevieve Yellin, Sundara Yoga Therapy, LLC
http://www.ted.com/talks/jill_bolte_taylor_s_powerful_stroke_of_insight.html
Like Koshas Seek Each Other
PHYSICAL BODY
TWO VERY DIFFERENT KOSHIC DISPOSITIONS
BLISS BODY
PSYCHO-EMOTIONAL
BODY
WISDOM BODY
PHYSICAL BODY
ENERGY BODY
ENERGY BODY
PSYCHOEMOTIONAL
WISDOM
PHYSICAL
BODY
BLISS
Someone with a HUGE Bliss Body
Someone with a lot of negative emotions
A very loving, compassionate person
Have a lot of unresolved pain & suffering
Slide by: Genevieve Yellin, Sundara Yoga Therapy, LLC
Copyright 2012-2013
TWO VERY DIFFERENT KOSHIC DISPOSITIONS
BLISS BODY
PSYCHO-EMOTIONAL
BODY
WISDOM BODY
PHYSICAL BODY
ENERGY BODY
BLISS
PSYCHOEMOTIONAL
PHYSICAL
BODY
ENERGY BODY
WISDOM
Someone with a HUGE Bliss Body can positively effect someone with a reduced bliss
body simply by standing close by...that is the power of love and compassion
Slide by: Genevieve Yellin, Sundara Yoga Therapy, LLC
CULTIVATING SPIRIT
CONNECTION WITH NATURE
• Walk in nature
• Walk barefoot and feel the connection to the earth
• Swim in ocean, river, or lake
• Learn a constellation in the night sky
Page 69 in OAnx Book
CONNECTION TO COMMUNITY
• Join a “Meet up” group
• Get involved with a spiritual group that feels right for you (church, prayer group, satsang)
• Volunteer to help underserved populations (adult literacy program, serve at soup kitchen, etc)
PRACTICE EGO REDUCTION
• Let go of labeling yourself (shy, smart, quiet, fearful, good athlete, etc)
• Try to see the world through others’ eyes...its not all about “me”
• Recognize that your actions affect others; try to spread happiness, not
anger
• Acknowledge that there is something larger than our individual “self”
Slide by: Genevieve Yellin, Sundara Yoga Therapy, LLC
Review Self Soothing techniques
~Pranayama (breath work)
Kaki with exhalation in palm
Balloon/belly breath pair with Bhu, adhi or Chin Maya mudra.
Bee breath or rolling Aums (Oms)
~Invert
Head below heart, heart below hips. Down Dog, “legs up the wall”
or a forward fold (contraindicated for TBI)
~Acupressure points
See page 21
~Mudras
Used during meditation & pranayama Chin Maya, Adhi, Bhu
~Affirmation
“I control my Inner Peace” or “I am happy and healthy”
~Add Earth and Water elements
Nutrition and Supplements
Avoid
Junk food, alcohol,
caffeine containing foods
and beverages,
hydrogenated oils &
processed food.
Slide by: Genevieve Yellin, Sundara Yoga Therapy, LLC
Daily Intake
Fruits, vegetables, whole
grains, dairy, unprocessed
foods, spices, herbs.
Ayurveda reminder:
Steam veggies, add
soups, stews and
homemade condiments
pH Balance of the Body
Slide by: Genevieve Yellin, Sundara Yoga Therapy, LLC