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.

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.

Hygge is another word for WellBeing

Hygge (hoo-gah) is a Danish word that is hard to translate but easy to feel. It is a lifestyle dedicated to coziness in its broadest sense, where you are relaxed and feeling as at-home as possible. It is about being kind to yourself with small, delightful things like warm drinks, candlelight, good company, and comforting food.

At its core, hygge is about self-care. It is about indulging a little so that you are not punishing or denying yourself anything, but being kinder to yourself. Winter is especially the season of hygge, when the dark and the cold send us searching for warmth and light. The word itself is probably related to the English word “hug”, and they both speak of feeling comforted and secure.

HaLe’ is a form of hygge. Attend our classes and come for massage and other therapies in order to cherish yourself through a sometimes difficult season. Self-care of the body mind addresses aches and pains, relieves tension and stress, helps prevent injury, and improves digestion and sleep. In other words, it helps you feel more comfortable in your own skin, bringing that sense of comfort and ease that is hygge.

Healing in Community

from Janice Cathey & Jane House

Are we evolving, moving toward our higher selves? Our practice is important. It is revolutionary. When we are in living practice, we are asked to turn inward and meet ourselves. We turn inward and we breathe. We ask, what more can we do, what more can I do?

It starts with a singular, Am I taking care of myself? When we take care of our own well being, it sets the stage and grounds us to be able to contend with life. Life can be intense. That intensity has a way of seeping into our daily lives. It constricts the way that we behave in the world and though we may not realize it at first, over time that feeling of constriction results in something bigger than we knew; bigger than we were paying attention to.

A living practice helps us pay attention and to look within. Imagine a diver, diving inward to do the research, asking how do I feel right now, and how is my body? The body is not object; we are living organisms all co-creating our life together.

When we start having those conversations with ourselves, we can then start having those conversations with each other. When we have those conversations with each other, we create community. If we can come together and listen, come together with understanding, then perhaps we will grow our compassion. Compassion not only for others, but for ourselves, and for ourselves when we feel discomfort.

We are not a one size fits all culture. As we each develop our living practice of being fully engaged, participating, collaborating, and striving to live fully, we ask: What does it feel like to live in your life’s purpose? What does it feel like to live in vitality? We hope that HaLe’ can be a safe place for that practice of engagement, as we provide tools to both nourish and play.

Emotional Benefits of Yoga and Massage

Profound emotional release and calm can come through massage, bodywork, yoga, and gentle movement. Here is what some of our team members have to say about this process from their own experience and practices:

I’ve heard it said that the body never lies, and also that the body is faster than the mind. If this is true, we must honor our bodies and allow them to speak truth to us because they will know in their cells faster than we do in our minds. Yoga and body work provide safe environments in which we can be fully vulnerable, face our fears, and come to know our true selves. And our true selves can never be annihilated, they are infinite and eternal and we can rest easily when we remember and feel this. -Erin Law, Massage and Cupping Therapist

Stress, fear, anger, and other negative emotions stimulate our sympathetic nervous system, which is our fight or flight response. This causes our muscles to tense, and we have a higher respiration rate and higher heart rate than normal. Massage, bodywork, deep breathing, and gentle motion stimulate the parasympathetic nervous system, which is our repose system. This counteracts the effects that come from thoughts of the future being different from what we anticipated. Also, positive touch and things that feel good stimulate the brain chemistry to bring deeper sleep, clearer thoughts, and movement toward a better emotional space. -Adie Grey MacKenzie, Massage Therapist

Yoga is considered by researchers to be the best evidence-based movement for stress reduction.  As we thoughtfully, intentionally, powerfully and beautifully move through the poses and the moving meditation that yoga provides, we move energy within and around us.  As we send breath, self-compassion, and strength during yoga to those places in us that are feeling unease or suffering, we create calm and quiet.  Our physical systems slow down and experience increased calm, our minds quiet, and we are better able to discern with wisdom and clarity what we need to do for ourselves and for others. Practicing yoga in community often creates comfort and a sense of belonging with others who are like-minded and like-spirited.  -Janice Glasscock, LCSW Psychotherapist

The practice of yoga is about finding equanimity and balance regardless of what is occurring around you.  Through an asana practice, one develops a stillness in one’s state of mind throughout the activity.  Just by doing the practice – the benefits of this ease and stillness awaits you. -Nancy Kirkland, Yoga Instructor

During this time of societal change, which may create turbulent and tumultuous feelings of uncertainty, yoga can be grounding and centering, and massage can support our emotional equilibrium.