Category: LIFESTYLE

Journey to Well-Being

Post author By debbie
Post date July 19, 2024

Deborah Norris, Ph.D.

Journey To Well Being

The Journey

“It began in mystery, and it will end in mystery, but what a savage and beautiful country lies in between.” ~ Diane Ackerman

Life is often described as a journey. Particularly during trying times or otherwise remarkable periods, we reflect upon life as a right-of-passage where lessons are learned, discoveries are made, and we find ourselves exploring both the outer and the inner landscape of experience.

Many people cite an illness or other health crisis as an impetus for this journey. I hear often of the journey as a climb out of darkness towards healthier living, and what I refer to as Optimal Living. Optimal living is not always pain free, but it is the best that we can have at the moment. Indeed, the reminder that one is still breathing at this moment can sometimes provide the greatest relief. It reminds us that as of This Moment we are still on the journey!

I have spent my life exploring the journeys, both my own, and those of others, curious about the qualities that people find rewarding, and also those which people prefer to avoid. Right off, I’ll tell you that it is different for everyone. As much as we look different from each other, similarly our personal circumstances and experiences are never quite the same. What works for one person on the journey may or may not work for others. I’ve seen someone who recovered from multiple sclerosis (MS) by going on a macrobiotic diet. She swore that everyone with any condition should go on a macrobiotic diet. Yet another woman recovered from MS by doing yoga. She swears that everyone should do yoga. But there are those who have tried yoga and various diets and more, and not found the positive effects on their health that others have claimed.

And yet we seek to discover the broader patterns that we all share as similarities, both in the way that we look, and the circumstances that make us healthier and happier. We are generally designed to have two arms and two legs, walk upright, with a head on top. Hair grows somewhere around the head, and a few other common places, and we have about 10 toes and 10 fingers. So there are some expectable similarities. So it is, I have found, with the steps along the journey that lead to optimal well-being. The following are six lifestyle factors that I find are common themes in the journey of well-being; adequate nutrition and hydration, some form of exercise, adequate sleep, stress management and spiritual discovery. Each of these is a land of its own to explore, full of valleys and mountains, vast stretches of unexplored territories and treasures.

In our Journey to Well-being, we will be exploring these areas of well-being; a guided tour, if you will, through the land of opportunity. It will be literally bountiful with fresh fruits and vegetables, pure spring water, room to move, fresh air to breathe, and safe havens for rest and recovery. It will also be a journey inward, facing our fears and our pains, continuing on through them to the core of our consciousness. The journey into the consciousness is where we will find the foundations for behavioral change. Exploring the consciousness leads to a greater capacity for self-regulation and the comfort of a sense of having more self-control. As the consciousness expands, we experience a sense of freedom, both in our ability to make our own decisions and choices, and a sense of freedom in the ability to let go and take things as they come – experiences of acceptance and trust – open to the inquisitive nature of a journeyer.

The Journey to Well-being, with Dr. Debbie Norris and Aurora Hutchinson, provides tips and tricks for exploration every two weeks. Please share your discoveries along the way!

Deborah Norris, Ph.D.

In 1996, Debbie was diagnosed with severe fibromyalgia, which left her in chronic pain; doctors said there was no cure and nothing could be done. Debbie, a research scientist, began researching the underlying causes of her condition and took up practices to reverse these causes. Debbie began doing things to gradually increase her physical, mental and emotional well-being, including gentle yoga for the physical pain, nutritional changes to increase her energy and meditation to relieve stress. By incorporating these practices, Debbie reversed her condition and returned to an active, healthy life. After an accident in 1999, Debbie suffered a traumatic brain injury and was diagnosed with seizures, impaired vision and chronic headaches. Once again, Debbie researched ways to heal herself using mind and body practices, and once again, Debbie was able to heal herself and live a healthy life free of seizures and pain. In her practice, Dr. Norris draws on both her scientific research and ancient wisdom to integrate lifestyle elements of meditation, physical exercise, spiritual development, relaxation therapy, nutrition and herbs for maximal health and happiness!

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SELF-SUFFICIENCY

Fear

Post author By debbie
Post date July 19, 2024

Deborah Norris, Ph.D.

Fear.

To fear something is to believe in it. If you do not believe in something, it cannot make you afraid. That is why religions suggest that we fear God, not because God is scary or that we should be afraid that God would hurt us, but because to fear something, you must believe in it. Fear is belief with uncertainty. It invokes an active physiological state in preparation for responding. In everyday life, we experience fear as a physical phenomenon in our bodies, referred to as the “fear response”, the “fight-or-flight response”, or the “stress-response”. Whatever the label for this experience, it is activated by our brain affecting our bodies for the purpose of some potential action, heightening our alertness and awareness. It is this greater consciousness of and indeed gratitude for being that we experience in our fear. It is ultimately belief in ourselves that provides us with fear. We believe that we exist. To fear God is to believe in God. To fear dying or danger is to believe in existing. That is the gift of fear.

Deborah Norris, Ph.D.

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Trust Your Inner Guidance

Post author By Sam Noble
Post date July 19, 2024

The journey to living an authentic life can, at times, be scary and challenging. Often, we want the people in our lives to approve of our choices, or validate our feelings. For me, there have been many decisions that I have made that sometimes weren’t fully supported by either family or friends. Regardless of my choices or their subsequent outcomes, I am fortunate and grateful for their steadfast love. Perhaps the realization and respect that we each have a unique path to follow allows this acceptance. One of the many gifts of mindfulness is coming to know who we are, the patterns of our thoughts, how beliefs arise, and the freedom to choose those thoughts and beliefs, regardless of past conditioning. It is a full acceptance of the self.

Suggested practice: Trust your inner guidance

If there is a question, decision, or simply something you are exploring, like a new city or activity, I invite you to engage this practice and notice how you connect with your inner guidance.

Connecting with the breath, arrive in this moment.

Settling in, perhaps notice how the breath is moving throughout the body.
Allowing yourself to simply sit easy with the sensations as they are arising, what do you notice
Perhaps thoughts are bubbling up to the surface.
Perhaps you are noticing tension, a holding in various parts of the body.
Simply noticing these areas, you might sense a gentle easing, a letting go as the breath calms the nervous system, calms the mind.
In opening the senses wide to the sounds, sensations, thoughts and the breath, what are you witnessing?

If you are processing a question or a decision, notice where the body speaks to you. Perhaps notice all of the ways in which the body speaks to you, sometimes screaming, when we ignore it.

As you listen to that still, but interestingly, dynamic and flowing place within you, the answers might surprise you. And as you trust it more, allowing your inner compass to guide you, that “voice” gets stronger and easier to hear.

Have a wonderful week!

LIFESTYLE

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Post author By Sam Noble
Post date July 19, 2024

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LIFESTYLE

Why Mindfulness-Based Psychotherapy? Why Therapy at all?

Post author By Jon Norris
Post date June 3, 2018

Dr. Amanda Skowron

Why Mindfulness-Based Psychotherapy? Why Therapy at all?

As a licensed clinical psychologist, I’ve learned various types of psychotherapy. One size does not fit all when it comes to one’s well-being. The beauty of therapy is helping people to discover their voice, increasing self-awareness, recognizing the choices one has in life, and finding joy. Mindfulness allows us to find joy in the most “ordinary” places. The flow of the breath becomes a constant reminder of gratitude and nourishment. Interactions with others, walking to the car, eating food… greater appreciation is derived from what at first glance appears to be the mundane of everyday life. Mindfulness offers us this gift.

When I was learning how to implement mindfulness-based psychotherapy, my mentor told me “you can’t possibly teach others to be mindful, if you aren’t practicing yourself.” That one statement started me on a journey that I had never anticipated. For me “mindfulness” isn’t a technique that one can learn after 5 minutes from a phone app, it is a fundamental shift in the way one views life. Once I realized how impactful a mindfulness practice was, I wanted to bring that focus into my therapeutic work. The untrained mind will ping pong back and forth from future worries to past regrets. This means the sweetness of the moment, the experience of life unfolding in front of us, is lost. From my mindfulness practice, I have realized the profound impact that mindfulness has on both my personal and professional relationships. When a person truly knows that you’re present with them, connection is fostered. Also, there are many physical benefits to a mindfulness meditation practice: reduction in stress hormones, a rebalancing of neurotransmitters, improvements in digestion, positive changes in the brain structure, support for the immune system (please see“In the Flow” by Deborah Norris, Ph.D. for further information). For these reasons and many more, I focus on providing mindfulness-based psychotherapy.

My training has involved learning and practicing Acceptance and Commitment Therapy (ACT), Cognitive Behavioral Therapy (CBT), Mindfulness-Based Stress Reduction (MBSR), and Interpersonal Psychotherapy, among others. When it comes to therapy in general, it’s important to find a good fit. Each therapist will bring their own style and training to the sessions. Ask questions. Get a sense of the therapist’s approach and notice how their explanation of their therapeutic work does or does not resonate with you. Some therapies involve more active skill building, others are more focused on past life events. The type of therapy that a person needs at a given time can depend on their life situation. While psychologists are experts in certain therapeutic interventions, you are the expert of your life, so part of finding a good therapist is having a sense of what you’re looking to gain from therapy.

Mindfulness spoke to me. I have appreciated the focus, clarity, and gratitude that it has brought to my therapeutic work as well as overall well-being. If you’re interested in learning more about Mindfulness-based psychotherapy, please schedule a free 15 minute phone consultation with me, Dr. Amanda Skowron, licensed clinical psychologist at The Mindfulness Center.

Deborah Norris, Ph.D.

Dr. Amanda Skowron is a licensed clinical psychologist who is passionate about breaking down the stigma of therapy and helping people understand that seeking therapy is about health and wellness. Dr. Skowron works as the Community Director at The Mindfulness Center in Bethesda, MD bringing mindfulness into corporations, schools, and healthcare settings. In addition to The Mindfulness Center, Dr. Skowron is a psychologist at Mind Body Health in Arlington, VA where she provides mindfulness-based psychotherapy.

Prior to joining The Mindfulness Center, Dr. Skowron was part of a clinical care team at Casey Health Institute (now CHI Health Care) an integrative primary care office in Gaithersburg, MD. Her work at the integrative center helped clients to better understand the interplay of one’s physical and mental well-being. Dr. Skowron ran the Mindfulness programming at CHI. Dr. Skowron had also previously worked as a staff psychologist at the University of Maryland. She completed a postdoctoral fellowship at the University of Pittsburgh where her training focused on stress management techniques. Dr. Skowron graduated from the University of Pittsburgh with a Bachelors of Science degree in psychology and sociology. She received both her Masters and Doctoral degree from the APA-Accredited clinical psychology program at La Salle University in Philadelphia where she served as Chief Extern. Dr. Skowron has extensive specialized training in mindfulness-based therapeutic techniques. She has conducted research on mindfulness and published articles about postpartum depression. Her passion is to work with a clinical focus on prevention and wellness.

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HEALTH JOURNEY TO WELL BEING NUTRITION

Journey to Well-Being: Hydration

Post author By Sam Noble
Post date June 20, 2015

Deborah Norris, Ph.D.

Hydrate

“When we drink a glass of water, and if we know that we are drinking a glass of water, if we’re concentrated on the fact that we are drinking water, mindfulness is already there. And the water drinking becomes deeper, truer, and real.” – Thich Nhat Hanh Everyone knows that water consumption is essential to good health. Despite knowing this, not everyone consumes the amount of water that is recommended or required for their body to function healthily. Drinking water is extremely important to maintain an optimal balance of body fluids and body weight. It is also important to keep skin vitalized and healthy looking and to fuel and energize your muscles. Lastly, it is important to stay hydrated to maintain the functioning of your vital organs. Without water, we can become constipated, develop kidney stones or have other functional issues with our organs. While it is crucial to drink the appropriate amount of water to stay hydrated, equally important is to refrain from drinking over your recommended daily amount as this could result in serious consequences to your health. Many assume that it is okay to drink copious amounts of water, but research as proven otherwise. Consuming too much water could result in the over-dilution of blood So, what is the appropriate amount of water? In the past, everyone has followed the rule of thumb: eight glasses of water a day. However, recent research has shown that there is no scientific backing for this rule. For this week’s challenge, consider modifying your water intake to the correct amount. The recommended amount of water to drink is half of your body weight in ounces. For example, if you weigh 150 pounds, it is recommended that you drink 75 ounces of water every day. Following is the formula to determine your optimal water intake:

Weight (in pounds) x 0.5 = water intake (in ounces)

Before starting, you may consider purchasing a reusable water bottle. Having a water bottle allows for easy tracking of water consumption. Additionally, it is a more sustainable way to drink water. Plastic bottles have negative impacts on the environment and increase the amount of landfill and pollution each year. Moreover, a chemical present in plastic bottles, called bisphenol A (BPA), also poses health and environmental risks. The use of BPA water bottles has been linked to heart disease, cancer and other health risks. So, when purchasing your reusable water bottle, be sure to buy a BPA-free plastic bottle, ceramic or metal bottles. Start off the next 14 days by increasing your water intake by 1 glass every day, until you reach your recommended amount. Once you reach your recommended daily amount (RDA), continue to drink this amount daily. If you have been drinking to much water, consider cutting back by a few ounces a day, until you reach your RDA. If you are having trouble increasing your daily amount, start your day off with a tall glass of water. Doing so kickstarts your digestive system and brain. It also hydrates you, and helps cleanse the body of toxins. Additionally, if you are having trouble cutting back, try sipping your water instead of drinking it in large quantities. You can also test out Mindful Drinking to level out your water drinking habits. Mindful Drinking is the practice of being aware of what you are drinking, the sensation of it entering your body, noticing the glass between your hands and the feeling of the water in your mouth. To drink mindfully, have a glass of water for yourself. Take a few deep breaths before starting. Take the glass into your hands and just hold it for a few minutes. Feel the coldness and the wetness of the water. Feel it sitting in the glass. Then, bring it closer to your mouth. Hold it there for a few minutes. Smell the water. Rub the glass gently along your lips. Put your lips on the glass, bring the water to your mouth, but do not drink. Take in the experience. How does the water feel on your lips? What temperature is it? Next, take a small sip of water, and hold it in your mouth without swallowing. How does the water feel? Move it around in your mouth, along your tongue, through your teeth. When you’re ready, swallow the water. Track its movement down into your stomach. How does it feel? Notice the sensations.

Deborah Norris, Ph.D.

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Journey To Well Being

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Fear.

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Why Mindfulness-Based Psychotherapy? Why Therapy at all?

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