What is Ashwagandha?

Ashwagandha is an Ayurvedic herb that has been used to support health for thousands of years. It is tridoshic, which means that it works for the constitution of most people, and is used to support, tone, and revitalize bodily functions. As an adaptogen, it is especially effective for countering the effects of stress.

In Sanskrit, ashwagandha means “the smell of a horse,” to say that the herb has the potential to impart a stallion’s vigor and strength. It counteracts the effects of stress that cause fatigue and agitation by nourishing the nervous system. This gives it a dual capacity to energize and calm at the same time.

Ashwagandha supports higher energy levels, strength, and vitality. It helps strengthen the immune system, calm mental distress, and foster healthy sleep. It can support the health of the thyroid and adrenals, reduce inflammation, and quiet the distress signals of the body to promote health and healing.

Overall, Ashwagandha is an herb that can reduce the effects of stress in order to increase vitality. It is well tolerated by most people, and can be a great support for general health and wellness. As one of the most widely helpful Ayurvedic herbs, Ha.Lé offers it in tablet form from a trusted, sustainable source.

What is Stress Management?

Stress is built in to being human, as we manage challenges and respond to problems. It is a fundamental part of being alive. It is also a whole-body event, with physical, mental, and emotional effects. Our bodies are designed to experience stress as a temporary state, and then return to rest and relaxation mode. However, modern life often creates chronic stress, where the body and mind do not fully reset.

Stress Management creates a set of tools that allow us to intentionally counter the effects of chronic stress in our bodies and minds. High levels of chronic stress put our wellbeing at risk. These fight or flight responses can reduce quality of sleep, slow healing times, affect digestion, strain heart health, and weaken your immune system. Because stress is a survival response, the body is basically pulling energy away from non-essential systems in order to fend off a lion attack.

Another way to think of stress is as a set of alarms. If our lion attack alarms are going off all day every day, our system doesn’t put energy toward long term health and wellbeing. The tools of stress management allow us to turn down the volume of the alarms and counter the signals of chronic stress. Through mindfulness exercises and daily physical practice, we are able to access the nervous system in a way that changes our physical, mental, and emotional states.

Because the effects of chronic stress build on themselves, layer by layer, over time, stress management can have profound effects. Physical discomforts, mental health impacts, and emotional resilience can all see positive results. Even if an issue is not caused by stress effects specifically, it is often made worse or heals slower because of the effects of chronic stress. Turning down the stress alarms frees up energy for the body to heal itself.

Stress management is key to our overall health and wellbeing, because chronic stress has comprehensive effects on our body and mind. Creating a sense of calm safety on a daily basis allows our survival-sensitive inner alarms to turn down the volume, which in turn lets our natural healing mechanisms get to work.

What is Walk & Talk Psychotherapy?

Our bodies are made to move, and walking is probably the single activity that brings the most benefits for the whole body. Walk and Talk counseling sessions use the physiological benefits of walking to support mental and emotional health.

A walk and talk session is exactly what it sounds like: you walk outside with your therapist during your counseling session. This can create a more relaxed environment, and sometimes make talking about difficult things easier. You set the pace, from a slow, meditative walk to an active, high energy session.

Walk and talk sessions can help get things moving, both literally and figuratively. They are a great fit for when you are going through a life transition, experiencing loss or grief, feeling challenged, or experiencing anxiety. The physical rhythm of walking becomes meditative, calming the nervous system and supporting emotional health.

On a physical level, walking outside while working with mental and emotional health topics reduces anxiety and stress and improves overall mood. The activity can reduce depressive symptoms, and being outside supports feelings of grounding and release. Not being face to face for the counseling session can also create more ease for processing on some topics.

Activity in general, like walking, also increases creativity, self-awareness, and emotional awareness. This means that walk and talk sessions can boost positive therapy outcomes. The movement improves blood flow to the brain, and one theory suggests that walking decreases brain activity in the left hemisphere and opens the way for creative insights in the right hemisphere.

Walk and Talk psychotherapy helps to integrate body and mind for the greater support of overall health. At Ha.Lé, our psychotherapists are happy to conduct sessions in a cozy office or while walking quiet residential streets, and you can decide as you go what the best option is for you.

Acupuncture for Depression & Anxiety

Acupuncture can be an effective treatment for stress, anxiety, and depression because it works like physical therapy for the nervous system. It trains the brain and nervous system to behave in ways that stabilize mood, decrease anxiety triggers, and bring a sense of happiness and ease.  

When we feel threatened, our body sounds the alarms and turns on the sympathetic nervous system to deal with the danger. However, most threats we face in daily life are mental and emotional stressors that can leave us feeling threatened all the time, which creates chronic stress. Emotional symptoms of chronic stress include anxiety, frustration, moodiness, overwhelm, inability to relax, and depression.

The key to treating chronic stress and its emotional symptoms lies in the central nervous system. Acupuncture is a safe and effective way to create positive changes in central nervous function, which helps to turn off the alarms of stress and bring the nervous system back into rest-and-digest mode. This more fully activates the Central Autonomic Network, which is the part of the brain that lives in the present and handles working memory and sensory input.

Scientific meta-analysis of studies done on the effectiveness of acupuncture treatments has also  shown that the “dosage” is important. In order to retrain the nervous system away from chronic stress, depression, and anxiety, patients need to receive more than 3 points per treatment, and sessions should not be spaced too far apart. Treatments at least once a week get the best results.

Acupuncture is effective for creating nervous system health and treating anxiety, depression, and stress. It can help us feel more focused, make better decisions, and be happier overall. When our nervous systems are in balance, we thrive.

Emotional Support for the Holiday Season

November and December can be some of the most wonderful and most stressful months of the year. Family closeness, preparing for celebrations, and colder, darker days can all bring depression and anxiety as well as comfort and joy. HaLé has expanded our psychotherapy offerings in time to support you through this potentially difficult time of year.

Susan Dendtler, MA, believes that we are all born with a great capacity for love, creativity, joy, and kindness. She has taught Restorative Yoga classes at HaLé for the last year, and is now seeing psychotherapy clients as well. She specializes in restorative practice and integrating yoga with mental health, and is able to meet each person where they are.

Susie embraces those of different cultures, genders, ages, and sexual orientations, and she is committed to creating a welcoming environment for everyone. She sees individuals and couples to process emotions, heal, and overcome any internal or external barriers to reaching their full expression of self. She has extensive experience working with children, teens and parents who have experienced trauma, grief, and loss, and is certified in Trust Based Relational Interventions and Trauma Informed Care.

Whether you need a little extra support through seasonal anxiety or depression, or have deeper emotions ready for healing, Psychotherapy at HaLé can help provide the emotional nourishment you need for your own health and wellbeing.

Natural Treatments for Depression and Anxiety

Mood disorders like depression and anxiety are common, and are caused by complex interactions of brain chemistry, stress hormones, genetics, and other factors. The CDC recommends a collaborative approach, including primary care providers, mental health specialists, and other providers. HaLé treatments offer substantial support and mood regulation to complement medical care.

Bodywork and massage lower stress hormones by up to 50%, and boost levels of serotonin and dopamine, which are mood stabilizers. Sessions provide safe, nurturing touch, which makes space for you to relax, refocus, and find clarity. The effects are also cumulative. The first session can significantly reduce anxiety, and a series of sessions can provide reductions that are twice as large.

Acupuncture is a treatment that works to rebalance the systems of the body, and mood disorders are usually symptoms of a deep and/or complex imbalance. It is proven to reduce stress hormones and boost mood stabilizers, and sessions can have a more immediate effect than many medications.

Classes for therapeutic movement and self-care help to release endorphins, improve the connection between the body and mind, and lower stress hormones. They can also address the ways in which mood disorders can cause the body to curl forward in distress. Uncurling then allows the body to take deeper breaths, find its own internal support system, and feel energized.

Counseling provides one on one assessment and support for mood disorders. Walk and Talk sessions allow the body and mind to process while in motion, Mindfulness Coaching provides tools for cultivating awareness and perspective, and Ayurvedic Nutritional Counseling can help address constitutional imbalances.

Depression, anxiety, and other mood disorders are complex issues that affect the whole body and mind. Treatment that addresses whole system imbalances and brings the body back into a state of rest and healing can help stabilize mood and promote a general sense of wellbeing.

Supportive Treatments for PTSD

PTSD is a stress-related disorder that can develop after a traumatic experience. It often includes symptoms of increased anxiety and hypervigilance, pain from muscle tension and headaches, and sleep issues, and it can make every day a struggle. Treatment with HaLé therapies can help empower the healing process and ease the distress.

HaLé Bodywork can provide pain relief, lower anxiety and stress, and improve mood and sleep quality, all of which are especially helpful for people with PTSD. Our sessions are also based on creating and strengthening a trust relationship with your massage therapist. This trust bond brings both physical and emotional comfort, which creates safety for increasing awareness of both physical and psychological distress. This combination of trust, comfort, and awareness creates room for healing.

Our classes also provide many of these same benefits. HaLé Yoga and our other offerings all increase mindful awareness of the body in the present moment, and help release stress and anxiety, reduce pain, and create a general sense of wellbeing. By linking the mind and body through the breath, the mind is able to calm, which can reduce the intensity of feelings and thoughts associated with PTSD symptoms.

By reducing physical and mental distress, the bodywork and classes we offer at HaLé can provide relief for PTSD symptoms. Through increased feelings of trust, safety, and awareness, the constant alarms of PTSD can be recalibrated, and we are happy to offer support through that process.

Cooling, Receptive, Restorative Yoga

Restorative Yoga is a different experience from most yoga classes. It is designed to bring deep relaxation and rest in order to create healing in the body. We all need to take a break, especially if we live with a lot of time pressure and stress. That kind of stress can break down the body if we don’t learn to regularly let it go.

The benefits of Restorative Yoga far outweigh downtime at home. A lot of us can’t rest in our own homes, because there is always a to do list, or a project list, or meal prep that comes next and draws our energy away from rest. Rest and restoration require dedicated attention.

Coming to a beautiful space that is completely dedicated to healing can really assist a Restorative practice. It uses a lot of props like blankets, bolster pillows, and blocks to create poses you can relax into, allowing gravity to do the work and your body to release. A lot of us don’t even realize we aren’t relaxing until we engage in a practice like this, and then we can feel the tension melt away, releasing in waves.

Restorative Yoga is also a cooling practice, and can help take the edge off high blood pressure and deepen the healing for other health issues, especially inflammation, pressure, and other issues that are about too much heat in the body. It is gentle enough to work for most people regardless of injuries, surgeries, age, or fitness.

Receptive and cooling, Restorative yoga is not about doing, but about being. It meets you wherever you are in your body and offers an opportunity for deep wellness.

The Health Benefits of Relaxation

Relaxation is one of the easiest ways to increase health and vitality. Without regular relaxation, stress levels can creep to dangerously high levels that negatively affect health. Relaxation practices ideally set aside time each day, as well as longer breaks on a weekly, monthly, and yearly rotation.  Here are 9 ways relaxation can create health:

1. Protects Your Heart: The research is unanimously in favor of relaxation for heart health. Stress is as bad for your heart as other risk factors like high blood pressure and lack of exercise, and sudden shocks can cause a burst of adrenaline that can keep the heart from functioning correctly.

2. Reduce Inflammation/Boost Immune System: Chronic stress can double your risk of catching a cold, likely because it interferes with your body’s ability to “turn off” its inflammation response.

3. Improve Memory: Stress can impair the functioning of the prefrontal cortex, and even small stressors can reduce the brain’s ability to learn and remember.

4. Lower Risk of Stroke: People who cope best with stressful situations reduce their risk of stroke by 24%.

5. Fight Depression: The stress hormone cortisol can reduce levels of dopamine and seratonin, which is linked to depression.

6. Regulate Appetite: A lack of rest and regular sleep increases our appetite, especially for less healthy foods. Reducing stress and getting enough sleep is very helpful for bringing the body’s hunger cues back into healthy balance.

7. Better Problem Solving: Stress can kill brain cells in the hippocampus, which is linked to complex thinking and problem solving, whereas a good nap increases problem solving abilities by allowing the brain to work on making new connections between bits of information.

8. More Inspiration: When you turn down the volume of the outside world and relax into yourself, your intuitive and inspired self can be heard more easily.

9. Get to Know your Whole Self: A practice of restful self care opens you up to understanding who you are as a whole person, instead of focusing only on what you DO.

Alertness vs. Awareness

There is a difference between alertness and awareness.

Alertness is a state of being ready to react immediately to a stimulus. It activates the sympathetic nervous system, which prepares for a quick response. The body becomes ready to run or fight, but also to think quickly, make decisions, adjust plans, and catch falling objects.

Awareness, on the other hand, cultivates the parasympathetic nervous system, which calms, nurtures, and nourishes the body. It is a process of noticing and bringing attention to things without jumping into action. As a state of being instead of doing, it often brings a sense of expansiveness and ease to the body.

The stress of daily life often calls for alertness as we activate our sympathetic nervous systems and jump in to deal with crisis, solve problems, and move quickly from one thing to another. This is not a sustainable lifestyle, though. We need to also practice awareness to stimulate the parasympathetic nervous system and to nourish and rebalance the body.

Practicing awareness brings resiliency and vitality to the body, so that there are deep reserves of energy to call upon when switching into action mode. The nervous system thrives when it has opportunities to replenish and restore, and our health is depleted when we are unable to switch off our alert action mode in order to rest.

Cultivating awareness in order to balance our times of alertness helps to raise our life energy and to better handle the stress of daily life. If you can only do one thing, try coming to class at HaLe’. Any and all of our classes will support your body in shifting into rest and repair mode. For deeper or more acute issues, explore the personalized care of our therapy offerings.

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