Focus on Feeling Better: Rebalancing the Body

Our bodies function through complex biological systems interacting with each other. Because everything is interconnected, an issue in one part of the body can have widespread consequences. Rebalancing these systems can help to find and address root causes of pain and dysfunction, and to correct small imbalances before they start to have wider effects.

Acupuncture is focused on rebalancing the body. It is a complete medical protocol traditionally used to prevent and treat disease and to promote overall health. It uses tiny, hair-thin needles to cue the body toward balance, and is both very safe and effective.

Studies have shown acupuncture to be especially effective for pain. This is true for all kinds of pain, including arthritis, fibromyalgia, dental pain, menstrual pain, back pain, knee pain, and headaches. It both addresses the underlying imbalances that are causing the pain, and helps regulate the pain signals in the nervous system, which can snowball without effective treatment.

Acupuncture also helps to rebalance and treat the many other systems of the body. This includes addressing various kinds of allergies, regulating hormonal systems, bringing balance to the heart and circulatory system, and easing digestive difficulties. Most imbalances or health concerns can be addressed and improved through acupuncture, and at Ha.Lé we welcome the opportunity to partner with your doctor in your care.

Rebalancing the body through acupuncture also has the benefit of improving overall health and addressing small problems before they become big problems. As a preventative treatment, it can keep the many complex systems of the body running more smoothly, with fewer opportunities for dysfunction.

Balancing the body and maintaining that balance is one of the foundations of health and wellbeing. Acupuncture is a safe, effective way to promote that balance, creating health deep in the interconnected systems of the body.

Focus on Feeling Better: Medical Massage

Medical massage refers to bodywork that focuses on treating specific health issues. A lot of research has been done over the last several decades, proving the benefits of medical massage and bodywork as treatments for pain, stress-related illness, injuries, and some chronic conditions. Even better, there are little to no side effects, other than an improved sense of well being.

Medical massage and bodywork is effective support for the circulatory systems of the body, including blood and lymph. This helps speed healing from injuries, surgeries, and overexertion. It brings nutrients to where they are needed most, clears out toxins and by-products created by tissue repair, and lowers blood pressure. Circulation is key to the overall health and wellbeing of all our tissues and organs, and it is a complex system that can deeply benefit from focused, professional support.

Another aspect of medical massage and bodywork is the ability to restore function and address the structures of the body. Injuries, muscular imbalances, and repetitive motion can cause structural issues, which then leads to chronic tension or recurring pain. Treatment through bodywork can relieve the pain when these issues flare up. It can also help address the root causes, ideally restoring function without surgery or medications.

There are also tremendous neurological benefits to receiving medical massage and bodywork. Nurturing physical touch cues the body to switch out of fight or flight mode and into nourish and restore mode. This begins a cascade of neurobiological effects, including lowered cortisol and other stress hormones, deepened breath, improved digestive function, and reduced strain on the heart. Bodywork also helps reduce neuropathy by restoring blood flow to starved nerves, improves nerve tone and function, and helps turn down the volume on pain signals.

Medical Massage and Bodywork is one of the most comprehensive treatments you can add to your healthcare. It can effectively address specific complaints like low back pain, knee pain, and headaches, even as it nourishes organs, regulates mood, and boosts health. By helping to correct imbalances before they become acute problems, bodywork effectively supports overall health and deep wellbeing.

Focus on Feeling Better: Therapeutic Movement

Our bodies are made to move. Deep biological processes in the organs, tissues, and nervous system are based on a foundation of physical movement and activity. This is why therapeutic movement can have such profound health and healing effects; the right kinds of movement can restore function and health at their root.

Therapeutic Movement classes like we offer at HaLé are designed to work for a wide range of bodies, ages, and experience levels. They help create health, reduce stress, and improve your overall sense of wellbeing. On a physical level, they:

  • Increase circulation
  • Increase bone density
  • Lower blood sugar
  • Release tension
  • Reduce pain
  • Increase flexibility
  • Improve balance

In addition to these physical benefits, therapeutic movement also provides significant mental health support. Classes can increase mental clarity, reduce anxiety, and stabilize mood, all through treatment of the central nervous system and lowered levels of stress hormones. By further incorporating mindfulness practice and body awareness into therapeutic movement, the mind-body connection is strengthened, boosting the stress and pain management benefits.

Practicing therapeutic movement is a wonderful way to care for yourself. Coming to class provides the additional benefits of activating mirror neurons and social wiring in the brain to deepen your practice, even as they provide a container of dedicated time for self-care.

One of the keys to feeling better in your body and mind is to incorporate nourishing movement into your routine. If you only do one thing at HaLé, we encourage you to come to class. Come every day, come once a week, come to any and every class that works for your schedule. Make a practice to come as often as you can, since the benefits layer and build over time.

Replenish Your Capacity to Give

Being generous brings joy and improves our overall health. However, our capacity to give can become depleted by stress, high expectations, and reduced feelings of empathy. In other words, we can feel so distressed that it becomes more difficult to connect with the joy of giving.

Being generous is a proven benefit to our health. It activates positive feedback loops in the brain that in turn can increase longevity, improve heart health, and release oxytocin, the happy trust hormone. However, it is not the size of the gift that brings these benefits, but our ability to connect with the people we are giving to, and to feel for ourselves the joy or support that gift brings them.

Our ability to feel that sense of connection and empathy is reduced by stress. Compassion fatigue, which happens when we care about others to the point that our ability to care becomes depleted, often contributes to a loss of empathy. Other causes include personal trauma, high anxiety or depression, and physical pain.

Reducing stress levels through self-care and pain management is an effective way to restore empathy and open-heartedness. Bodywork and acupuncture both help reset the nervous system away from fight or flight stress responses, even as they treat specific dysfunctions or imbalances. Therapeutic movement classes like HaLé Yoga and MELT help release stress that has become stuck in the body, rebalancing and resetting the nervous system. Psychotherapy and counseling help integrate body and mind, creating space for health.

Treating stress through self-care replenishes the body’s resources for connection with others. This allows us to more fully empathize with others, restoring our capacity to give and to experience the joys of generosity. At HaLé we encourage you to both take time for your own self-care, and to give that gift to others who also need a little replenishing.

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.

Deep Harmony through Being Present

Being present allows the stress of what has happened (past) and what has not yet happened (future) to fall away from the mind. Instead we turn our attention to the present, which is where the body lives. Common, simple techniques focus on the breath or the rhythm of our heartbeat. By shifting our awareness to our physical sensations, we can begin to relax the alarm systems of stress and allow our bodies to turn on the internal systems of nourishment and healing.

There are many ways to cue the body and mind to come into the present, and one of our favorite techniques at HaLé is a gentle, supportive bodywork called Breema. Based on Nine Principles of Harmony, Breema teaches that we best support ourselves and one another by being present in the moment.

Breema combines different nurturing touches to support whole-bodied relaxation and health. This includes stretches to relieve tension along with compression and gentle touch. It also incorporates rhythmic movements and stillness as a way to keep your mind in your body and so in the present moment. Sessions are able to assist with physical flexibility, emotional balance, and mental clarity.

Breema and other forms of mindfulness practice that are based on awareness of the body help support an overall sense of vitality. Being in the present opens us to a sense of joy, connection, and gratitude. This in turn expands our understanding of self and helps us live a more meaningful life.

Open Heartedness and Compassion Fatigue

Compassion Fatigue can happen when our ability to empathize and stay open hearted takes on too much stress and trauma. Caring for and about others can deplete our mental, emotional, and physical resources, and compassion fatigue is what happens when those resources begin to bottom out. Self-care is an effective way to prevent compassion fatigue and to help come back into a place of open heartedness.

The first step to preventing compassion fatigue is an awareness of the signs and symptoms. These include deep exhaustion and reduced feelings of sympathy or empathy, as well as feeling guilty about not wanting to take care of others. Other signs are feeling irritable or anxious, headaches, trouble sleeping, and feeling less fulfilled or satisfied.

It can be useful to think about compassion fatigue on a scale of 0 – 10, especially during times when you are doing more caring work or offering yourself more generously. Checking in with yourself and how you are feeling helps you to recognize signs of emotional exhaustion before you are overly depleted.

You can prevent and treat compassion fatigue through self-care. Bodywork and massage, acupuncture, therapeutic movement classes like yoga, and psychotherapy all help you become less vulnerable to stress. By purposefully shifting your nervous system out of emergency mode and into rest and restore mode, you rebuild your capacity to care for others with generosity and compassion.

Compassion Fatigue can happen to anyone, and it can be easy to forget to care for yourself when you are focused on caring for others. Taking the time to bring awareness to how you are feeling and dedicating time to a practice of self-care can bring ease to the process of keeping an open heart.

Community Support for Self-Care

At HaLé, we encourage everyone to come to class. Our classes are designed to work for a wide variety of bodies, ages, and experience levels. They are all therapeutic and mindfulness-based, which means they help create health, reduce stress, and improve your overall sense of wellbeing. They can also provide a powerful sense of community connection and support.

There is tremendous benefit in having a community with you as you practice. The human nervous system is wired for social interaction. When we watch another person do something, mirror neurons in our brains fire as if we are doing it ourselves. This not only helps us improve our own practice, but it boosts the effectiveness, as our minds amplify the benefits.

Learning and practicing self-care with others creates a positive interdependence. This builds trust, boosts motivation, and facilitates learning. It also reduces anxiety and stress levels because you are caring for yourself in a safe, welcoming group. Coming to class then becomes a way to support mental and emotional health and self-esteem.

Practicing in community is also a way to deepen and extend your self-care to get the most benefit. Because self-care happens at the intersection of expert tools and dedicated time, it is often marketed as a product you can buy and do at home. However, spending the time is more important than buying the tool. For best results, come to class and spend an hour taking care of yourself, with whichever set of tools and class description works for you.

When we practice in community, it uses the social wiring of our nervous system to deepen our benefits, dedicate more time, and care for ourselves more deeply. Come to class, any class, as often as possible. The community support boosts the benefit of the practice itself, creating a sense of deep health and wellbeing.

The Emotional Benefits of Bodywork

Bodywork and massage are great treatments for emotional health as well as pain and tension. Regular sessions have been shown to improve mood after as little as 15 min, and can help treat stress, anxiety, depression, and trauma.

The emotional benefits of massage and bodywork begin with relaxation, a sense of peace, and self-awareness. From the first moments you lay on the therapy table, your body begins to cue your nervous system that you are now warm and safe and can begin to relax. Your heartbeat slows, your breathing deepens, and your stress hormone levels begin to drop. Your treatment continues to deepen this relaxation response and bring your awareness inward to your body.

Receiving regular bodywork and massage allows the treatments to build on each other, so that sometimes just walking into the treatment room can begin the cascade of positive emotions and biological responses. Regular treatments are especially effective for depression and anxiety, as they release endorphins like serotonin and dopamine and reduce stress hormone levels, which helps to improve and regulate mood.

Bodywork can also help release emotional trauma that has been stored in the body as tension or dysfunction. It becomes a great complement to other therapies, supporting the work of psychotherapy, mindfulness, and other treatments that work to heal emotional trauma and support an overall sense of well-being.

Our bodies and minds are inherently connected to each other, which allows bodywork and massage to provide effective support for emotional health. The healing power of touch combines with the safety and warmth of a quality therapist to create space for emotional release, mood regulation, and an improved sense of wellness.  

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.

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