Holistic Stress Reduction Workshop employing Acupuncture, Yoga and Talk Therapy

Dear all,

I am pleased to announce an upcoming workshop I will be giving twice in May. Over the course of my years in practice, I have seen how much stress plays a role in creating ailments in the body, regardless of what symptoms or conditions patients are coming in with. In recent times, as my own Buddhist practice has deepened, I have become particularly interested in more effectively getting at the root of many of the imbalances that manifest physically, emotionally and mentally. This root, essentially, is stress, and more particularly, how we respond to stressors. I always encourage patients to try to develop practices and mindframes that create empowerment and a clearer, calmer state of mind. This workshop is an opportunity to hone these skills.

This workshop uniquely employs Acupuncture, Yoga and Talk Therapy to

1. Understand the negative effects of stress on the mind-body from 3 holistic perspectives,

2. Create a space that allows for each participant to experience a sustained peaceful, calm state, and

3. Give participants simple, everyday tools to help reduce stress, increase self-care, and create more peace of mind.

It will be a collaborative effort among myself and two other holistic practitioners: Robin Simmonds, Iyengar yoga instructor, and Susan Lambert LCSW, mind-body psychotherapist.

The workshop will take place Saturday, May 15th 1-4pm session but please note due to the high demand, we are also offering it Friday, May 14th from 6-9pm.

Be well,

Sharon

Stressed out? Overwhelmed? Or just want to approach your life with a calmer, clearer mind?

Come and experience the holistic tools of yoga, acupuncture and talk therapy to help you learn to reduce stress.

In this unique 3 hour workshop led by Iyengar yoga instructor, Robin Simmonds, Chinese medicine practitioner, Sharon Yeung L.Ac, and psychotherapist, Susan Lambert LCSW, we will explore ways to reduce and let go of stress through the modalities of yoga, acupuncture and talk therapy.

We will learn to identify stressors, understand the effects of stress on our minds and bodies, and incorporate simple tools to create more balance, improve self-care, and meet our daily lives and responsibilities with more clarity, buoyancy and peace of mind.

This workshop is well suited for those who have always wanted to try one or more of these healing modalities, to deepen their experience in any one of them, or discover the powerful effect of these therapies when brought together in unison.

Open to all, limited to 8 participants. No prior experience in yoga required.

Reserve your space now.

Saturday, May 15th from 1:00-4:00pm or

Friday, May 14th from 6-9pm

80 East 11th St. Suite 310

NY, NY 10003

Phone: 212-229-8318

Email: holistictools@gmail.com

Fee: $60 (payable in check or cash)

*please wear clothing you can move in.

Resources to Manage Stress and Promote Fertility

I just reposted a great NY Times article from a couple years ago that makes the connection between stress and fertility. While there may be medical reasons that prevent pregnancy, stress levels and anxiety are not to be dismissed as factors. The process of trying to conceive can be stressful in itself, so any way to help calm the mind is helpful.

Below are some resources to get started on creating a regular relaxation practice:

• Meditation is the most solidly researched stress-reducing activity and triggers the relaxation response. There are many forms of meditation, but their goals are similar--to focus your mind on internal sensations and actions like breathing, while keeping out thoughts that are distracting. To learn more, visit www.learningmeditation.com or www.meditationcenter.com.
• Jennifer Bloome has created some specific meditations for fertility, available for a free download at www.anjionline.com. You will need to sign up on the front page with your basic information and then you will have access to free MP3 downloads of 10-15 minute guided meditations specific to the fertility journey.
• Yoga: there are many types, but hatha yoga is a great place to start. Yoga is a relaxing form of synchronized movement and breathing and, studies show, a 45-minute session twice a week can reduce the effects of stress and promote hormone balance.
• Mini-Meditation: Just a 2 minute break can calm you down and help your muscles relax when you're feeling particularly stressed. Here's one take on mini-meditating.

Repost: NYT Article Linking Stress to Infertility

"The truth is that if you are not in harmony with yourself and your culture, you are stressed," said physician-researcher, Dr. Sara L. Berga in a recent NY Times article highlighting the findings of her research linking stress to infertility. This 'truth' is the very foundation from which traditional Chinese medicine is built. Traditional Chinese medicine aims to restore health by creating a balance within ourselves and an equilibrium with the environment we live in.

Dr. Berga's research looks at how chronic stress alters brain signals to the hypothalamus--one of the four organs, including the pituitary, the ovary and the uterus--responsible for the intricate hormonal dance of fertility. "Chronic stress," she says, "whether emotional or physical, taxes the body."

In addition to treating the particular pattern of disharmony that may prevent a woman from becoming pregnant, acupuncture offers deep relaxation to the uterus as well as to the whole body-mind. By relieving stress and calming the spirit, acupuncture allows endocrine activity to proceed smoothly and effortlessly. And this helps balance the hormones necessary for fertility.

Often during an acupuncture session for fertility, points are specifically chosen to stimulate the hypothalamus-pituitary-ovary-uterus axis. If you've ever had one of these treatments, you may notice a needle place on the top of your head, one between your eyebrows, a needle a few inches below your navel and a needle 3 or more inches lateral to this point. These points stimulate the hypothalamus, the pituitary gland, the uterus and the ovaries, respectively.

Thus, as the article proposes, getting pregnant naturally may be as simple as, "just relax." To read the New York Times article in full click here.

Acupuncture for PTSD

While acupuncture is used to treat a broad range of physical ailments, it can also benefit those suffering from mental and emotional issues such as Post-Traumatic Stress Disorder.

In a pilot study at the University of New Mexico, researchers conducted a clinical trial examining the effect of acupuncture on the symptoms of PTSD, including depression, anxiety, and impairment in 73 people who had been diagnosed with the condition. The participants were assigned to receive either acupuncture or group cognitive-behavioral therapy over 12 weeks, or were assigned to a wait-list as part of the control group.

The researchers found that the effect of acupuncture was as effective as the group cognitive-behavioral treatment, and that both were superior to the effect on the control group.

At the end of the program, both treatments were extended for 3 months, and the control group was offered treatment or referral for treatment.

While the results are not conclusive, as the sample group was small, they have paved the way for further studies that may show in greater detail how acupuncture and traditional Chinese medicine can alleviate PTSD symptoms.

For information about acupuncture services offered at Five Seasons Healing, click here.

Take a Walk in the Park to Clear the Mind

We’ve all heard that a walk around the block can help clear the mind and lower stress, but several studies show that a walk in the park actually does a lot more for you than a stroll through an urban area.

In a study at the University of Michigan, researchers performed two experiments to test how interactions with both nature and urban environments affect certain mental processes.

First, a group of volunteers completed a task designed to challenge memory and attention. Then they took a walk in either a park or in downtown Ann Arbor. After the walk, volunteers returned to the lab and were retested on the task.

Not surprisingly, performance on the memory and attention task greatly improved following the walk in the park, but did not improve for volunteers who walked around downtown.

In the second experiment, volunteers who simply viewed nature photos after completing the task did much better on the retest than volunteers who looked at photographs of urban environments.

Another study conducted at the University of Illinois even shows that children with ADHD demonstrate greater attention after a 20-minute walk in a park than after a similar walk in a downtown area or residential neighborhood. Researchers are now looking more deeply into the way “green” time can reduce ADHD symptoms.

While ideally, we would all be able to take a stroll amidst the greenery, even hanging pictures of flowers, trees and other calming nature scenes around your office or home can be beneficial. Either way, it’s good to get a little fresh air and move around every few hours.

Taking a mental health break is always important!

Treating Moodiness and Anxiety the Natural Way

Despite the bright, hopeful energy of springtime, many people may find themselves suffering from moodiness, frustration, and anxiety, as these feelings are tied to the health of the liver qi, the system associated with this season. Because of our renewed sense of energy and eagerness to push forward, many of us may notice our limitations that much more, making it difficult to accept that change is gradual and that we are constantly in transition.

Another factor is stress—a lot of us are even more stressed out than we realize! While everyone gets irritated or moody once in a while, but sometimes these emotions can evolve into more serious conditions like anxiety and depression. They can also feed into other health issues such as digestive problems, a weakened immune system, and trouble sleeping.

In the west, many doctors and patients are quick to turn to anti-depressants and other drugs to help combat these conditions.

In traditional Chinese medicine, however, the underlying cause of emotional issues is addressed. The liver is responsible for the smooth flow of qi throughout the body and for balancing our emotions. When the liver’s function of moving qi is disrupted, qi can become stuck, or stagnated.

As stagnation of liver qi is one of the main causes of disharmony reflected in anger, irritability, and frustration, we can improve our health by moving our qi.

Acupuncture is an excellent way to relieve liver qi stagnation. Marie and I see patients all the time with this condition at Five Seasons. To treat irritability and moodiness associated with liver qi stagnation, we focus on moving the qi and supporting the liver and spleen organ systems with acupuncture, lifestyle and dietary recommendations and perhaps an herbal formula, if appropriate.

There are other things you can do to get your qi moving.

Stretch. According to Chinese medicine, the liver stores blood during periods of rest and then releases it to the tendons in times of activity, which maintains tendon health and flexibility. Make a habit out of a morning stretch and try yoga or tai qi.

Waterfall Pose. This yoga pose, also called Viparita Karani, is incredibly relaxing. Lie down on your back with your legs up against a wall. Hang out in this pose anywhere from 5 to 15 minutes. Here is a step-by-step explanation of the pose:
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Eye Exercises. The liver is said to open into the eyes. Although all the organs have some connection to the health of the eyes, the liver is connected to proper eye function. Remember to take breaks when looking at a computer monitor for long periods of time and do eye exercises.

Eat Green. The color green is associated with the liver. Eating young plants like fresh, leafy greens and sprouts can improve the liver’s overall functions and aid in the movement of qi.
Some other good foods to eat to move your liver qi include celery, cabbage, mustard greens, scallions, beets, peaches and miso soup. Mild spices like ginger, rosemary, and basil can work well too.

Try Something Sour. Foods and drinks with sour tastes are thought to stimulate the liver qi. One of the simplest ways to incorporate this flavor into your diet is to put lemon slices in your drinking water. You can also use vinegar and olive oil for salad dressing and garnish sandwiches with a slice of dill pickle.

Sip Milk Thistle Tea. Milk thistle helps protect liver cells from toxins and encourages the liver to cleanse itself of damaging substances, such as alcohol, medications, pesticides, environmental toxins, and even heavy metals such as mercury.
Peppermint tea is also helpful.

Limit junk foods, processed foods, and dairy. These foods can clog up your system, so it’s best to avoid them if you are concerned about stagnant qi.

Get Outside! Outside air helps liver qi flow. If you have been feeling irritable, try going for a walk or bike ride.

Consider Herbs. Xiang fu, chuan lian zi, he huan pi, he huan hua, and qing pi are all herbs that move liver qi.

Get Acupuncture Treatments. Acupuncture and traditional Chinese medicine can help improve the overall health of your liver as well as treat stress, anger and frustration. Regular treatments can tonify the inner organ systems and can correct minor annoyances before they become more serious problems.

Spring Ahead!

Daylights Saving Time begins this Sunday, March 8, so be sure to set your clock ahead an hour!

While it is great that we are one step closer to spring, it often takes time for us to adjust to the change. Many people struggle to maintain a healthy sleeping pattern as it is, and it can be difficult to get used to waking up an hour “earlier.” Many complain of sleep disruption, headaches, and grouchiness in the weeks following the switch.

However, the benefits to “springing ahead” greatly outweigh the disadvantages. As the daylight lasts longer, people are able to be more productive during the day. Additional light and warmer weather encourages people to spend time outdoors—a proven stress reliever. People just need to pay attention to their sleep habits a little more closely during this time.

There are several ways in which people can help their bodies adjust.

*Exercise: Even a brisk walk will help release serotonin into your bloodstream, making it easier for your inner clock to get used to the time change.

*Bright light exposure: Sitting in front of a bright fluorescent light (like a light box) for one to two hours a day can be incredibly helpful, as they are brighter than typical household lights.

*Be aware of your limitations during the first few weeks of daylight saving. Listen to your body, and make changes you need to make.

*See your acupuncturist for treatments to help regulate your sleep cycle, if need be.

How to Survive Holiday Travel

For many of us, the holiday season involves traveling to visit family and friends. Though this is a joyous, celebratory time of year, the hustle and bustle can be taxing on our minds and bodies, putting us at risk for illness and injury.

Sitting in one position for a long time on planes, in buses, and cars can wear on the body, causing discomfort in the back, shoulders, and neck. Lugging heavy bags weighs us down. The stress of rushing to make departures, long lines at airports, crowded highways, along with throngs of other people dealing with the exact same things, takes its toll on us emotionally as well as physically.

When we arrive at our destination, relief is usually fleeting. Sleeping in guest beds, on couches, and air mattresses can wreak havoc on our spines, and family tensions can make us emotional. Being out of our familiar settings and in close quarters with people we may not see that many times a year can drive us to lose our good will towards men.

However, here are a few measures you can take before, during and after your trip to make it as stress-free as possible.

• Before you leave, get organized.
o Pack ahead of time rather than saving it for the last minute. Minimize luggage by bringing only the necessities.
o If you’re flying, keep tickets in a safe place where you will remember them. Don’t wait until ten minutes before you leave to find them.

• Be prepared for delays and traffic. Bring a book and music to keep yourself occupied.
o Get enough sleep in the days leading up to your trip so you’re not running on empty.

• Strive to eat balanced meals and drink plenty of water, even on the road or in the air. It may be tempting to resort to surviving on coffee, pastries, and airline peanuts, but you’ll feel much better by the time you reach your destination if you’ve given your body the nutrition it needs.
o Be mindful of what you eat and drink, but don’t beat yourself up for indulging in a special treat.

• See your Traditional Chinese Medicine practitioner to pick up some remedies:
o “Cold Quell” pills can be taken before beginning your journey to prevent colds and then immediately with any sign of a cold coming on.
o An immune booster like "Jade Windscreen Pill" for a week before travel and during your entire stay is also effective.
o A great formula to help with digestion is "Strengthen the Spleen" pills to be taken after a very filling holiday meal.

• Pressing on acupressure points, self-massage, and self-care are also helpful.
o LI4 (or Large Intestine 4 point, also called peaceful union) is great for any type of headache, toothache or pain in the body. Take the thumb and index finger of one hand and press the soft mound of flesh on the palm between the thumb and index finger of the opposite hand. Look for the tender area and rub for 5 minutes, alternating sides.
o Round rub around eyes—Make hands into loose fists and take the knuckles of index fingers and rub around the eye socket pausing in the tender spots. Rub around nose and sinus passages to encourage healthy, open sinuses and clear vision.
o After arriving, soak feet in warm water to encourage any anxiety, tension or excitement from travel to melt away. This will help you get a good night’s rest by descending energy away from the head in order to calm nerves and rest the mind.

• There are various yoga stretches and breathing exercises that promote calmness or increase energy.
o Forward bends are great for calming the mind. Either with legs straight or bent, hang from hips, holding elbows, nodding head “yes,” shaking head “no”, to open spine and release neck and shoulder muscles. Resting your head on a few stacked books helps to calm mind.
o You can also do this on the floor with backs of legs flat against floor and bending forward towards your toes (no need to touch) and resting your head on stacked pillows to make it restorative rather than strenuous. It is best to relax into this pose for 3-5 minutes.
o If you want to boost your energy, doing a headstand is a great way to gear up.
o Practice deep breathing, in moments where you’re afraid of losing your cool,. Breathe in for seven seconds, and then out for seven seconds. Do this for 10 rounds and feel the effects.

Exercise is one of the ultimate stress-busters. Even a walk around the block with a cousin or sibling can get your heart rate up and produce feel-good endorphins.
Perhaps most importantly of all, be kind to your body. Don’t push yourself too hard. Though many of us feel pressured by the demands of the season, remember that you are only human.

When you get home, check in with your acupuncturist, chiropractor, therapist, or any other practitioner you regularly see. They can help you tend to any lingering ailments.

Cheers to a happy and healthy holiday season!