SAD

January 27th, 2011

Are you feeling sluggish? More tired? Are you feeling a bit down about most everything in your life? Maybe a little more irritable than usual? You may be experience what is called seasonal depression, or more commonly known as the “winter blues.”

Seasonal depression is more common than what most people realize and at times can be serious. Winter weather can become so depressed by the winter weather that it can lead to severe feelings of depression. These cases are known as Seasonal Affective Disorder (SAD) and are serious enough to seek professional help from a professional counselor.

Shorter days and lack of sun plays a role in bringing on winter blues. If it is bright and sunny out, bundle up, take a walk and soak in the sun. You can even try brightening things up indoors by turning on a few extra lights with broad spectrum bubs that simulate natural sunlight. In addition, getting exercise also helps to fight off the winter blues. It can help your mind and body overcome the loss of energy. Also try to getting involved with others to help boost your mood. Melatonin, a daily supplement has been shown to help treat SAD. (always consult with your doctor before taking a supplement)

Of course, there are many things that can cause depression besides cold, gray skies. If you find that you just can’t overcome those blue feelings, and if such feelings are interfering with your enjoyment of a normal life, seek help, life can be different. To help pinpoint the cause of your feelings and help to combat depression, schedule an appointment today with our on-site licensed professional counselor, Aimee Rhoden at The Winchester Institute of Chiropractic Health and Wellness.

Fighting The Winter Blues

December 21st, 2010

It’s not uncommon in these winter months to feel a little sad, or lacking in energy, often for no real reason. While experts aren’t sure exactly what causes these mid-winter blues, they do have a name for it – Seasonal Affective Disorder, or S.A.D.Mental health experts think such feelings, when they occur regularly, are a reaction to the reduced amounts of sunlight and activity that most of us face in the winter.

There’s evidence for that in the fact that S.A.D. occurs more frequently, though not exclusively, in the northern areas of the country. An estimated 9% of the population in the northern parts of the U.S. is affected by S.A.D., but even in places like Florida, winter blues affect an estimated 1.5% of the population. S.A.D. usually appears as a form of depression, often mild, but sometimes severe. For some people, however, the condition doesn’t mean depression, but rather reduced energy, fewer activities, and loss of interest in normally enjoyable things. Fortunately, there are ways to fight these mid-winter blahs. Since reduced winter sunlight and S.A.D. are connected, one simple remedy is getting out more into the daylight. Researchers report even a ten minute exposure to the sun can help brighten a person’s mood and overall attitude. There’s also evidence that increasing your level of exercise can help limit those winter blues. Even on the coldest days, just bundling up and getting out for a walk or play with the kids or dog can help improve your day. It also helps to put in some extra effort at activities you know bring you joy. Getting together with family or friends, going to a movie, working at a favorite hobby, or just lunching with someone special, can all help raise your spirits. What you want to avoid is withdrawing and just sitting around focusing on feeling blue. Unfortunately, in some cases S.A.D. can be a very serious, even life-threatening problem. It can cause depression serious enough to raise the chances of suicide or to require hospitalization. If you find that your winter blues, or those of someone close to you, are severe enough to truly affect your life negatively, seek professional help immediately. From counseling, to various light treatments, to pharmaceutical therapies, there are a variety of options that a mental health professional has available to help keep S.A.D. from ruining your life.

from the American Counseling Association

If you or someone you love is struggling with the winter blues call Aimee Rhoden, Licensed Professional Counselor at the Winchester Institute of Chiropractic Health and Wellness.

Depression

November 8th, 2010

Basic Facts About Clinical Depression:

Clinical depression is one of the most common mental illnesses, affecting more than 19 million Americans each year. This includes major depressive disorder, manic depression and dysthymia, a milder, longer-lasting form of depression.

Depression causes people to lose pleasure from daily life, can complicate other medical conditions, and can even be serious enough to lead to suicide.

Depression can occur to anyone, at any age, and to people of any race or ethnic group.  Depression is never a “normal” part of life, no matter what your age, gender or health situation.

Unfortunately, though treatment for depression is almost always successful, fewer than half of those suffering from this illness seek treatment. Too many people resist treatment because they believe depression isn’t serious, that they can treat it themselves or that it is a personal weakness rather than a serious medical illness

Treatments for Clinical Depression:

Clinical depression is very treatable, with more than 80% of those who seek treatment-showing improvement. The choice of treatment depends on the pattern, severity, persistence of depressive symptoms and the history of the illness.  As with many illnesses, early treatment is more effective and helps prevent the likelihood of serious recurrences.

Symptoms of Clinical Depression:

* Persistent sad, anxious or “empty” mood

* Sleeping too much or too little, middle of the night or early morning waking

* Reduced appetite and weight loss, or increased appetite and weight gain

* Loss of pleasure and interest in activities once enjoyed, including sex

* Restlessness, irritability

* Persistent physical symptoms that do not respond to treatment (such as chronic pain

or digestive disorders)

* Difficulty concentrating, remembering or making decisions

* Fatigue or loss of energy

* Feeling guilty, hopeless or worthless

* Thoughts of suicide or death

Causes of Clinical Depression:

Many things can contribute to clinical depression.  For some people, a number of factors seem to be involved, while for others a single factor can cause the illness.  Oftentimes, people become depressed for no apparent reason.

If you or someone you know is suffering from depression contact Aimee Rhoden, Licensed Professional Counselor at The Winchester Institute of Chiropractic Health and Wellness.

Targeting Your Emotional Health

September 21st, 2010

1. Take care of YOU! Taking care of your body is a powerful first step towards emotional health.  Physical health is connected to Emotional health. It is important to take care of your body by having a regular routine for eating healthy meals, getting enough sleep and exercising.  Exercise is a natural remedy to stress, anxiety, and depression. When you exercise, your brain releases endorphins, which are chemicals in your brain, which energize us and lift our mood.

2. Life is a balancing act. Every moment of every day we have the ability to create for ourselves new beginnings and new challenges that will help us reach our full potential. Making healthy choices in all aspects of our life is the key to maintaining balance.

3. Say what you mean and mean what you say. Feelings of stress, sadness or anxiety can cause physical problems. Keeping these feelings inside can make you feel worse. It is okay to let your loved ones know when something is bothering you. You do not have to pretend to be happy when you are not happy. Sometimes it is helpful to speak to someone outside the situation–such as your doctor, a counselor or coach to help encourage you.  You can also journal if that is a safer way to you to express your feelings.

4. Relax! Your mind and body will thank you. Using simple relaxation methods such as meditation, stretching, or breathing can help to balance your emotions and relax your mind. Actively participating in Pilates, Yoga, or massage therapy can allow your body to reach a healthy state of rest. Any combination of the exercises will maximize the mind and body connection.

5. Retrain the brain! Try to stop thinking negative thoughts about yourself. If you tend to focus on your weaknesses, start thinking about your strengths that outweigh them. When you catch yourself being too critical, counter it by saying something positive about yourself.

6. Perfectionists are not perfect! Sometimes in the process of trying to do things perfectly you can become overwhelmed. So overwhelmed that it may keep you from accomplishing anything.  Don’t be paralyzed by perfection. In other words, don’t let your fear of failure keep you from succeeding.

7. Mistakes are just an opportunity to get better. Accept that you will make mistakes because everyone does. Mistakes are a part of the learning process. Remind yourself that your talents are constantly developing, and that everyone excels in different ways— it’s what makes people interesting.

8. Be realistic. Some things we just can’t change. For example: Your height is out of your control. Learn to appreciate your exclusive design and accept yourself for who you are.

9. Set goals. Think about what you’d like to accomplish, and then make a plan for how to do it. Stick with your plan and keep track of your progress. Be sure to revisit your goals on a regular basis and feel free to set new goals along the way.

10. Have fun! Enjoy spending time with the people you care about and do the things that you love to do. Avoid putting your life on hold. “As soon as I get through this then I will do that.”—This philosophy can prolong happiness and success.  Make time for things you enjoy.

Presented by Aimee Rhoden, Licensed Professional Counselor at The Winchester Institute of Chiropractic Health and Wellness. To schedule a complimentary consultation to discuss your emotional health please call 614.832.2351

Excerpt From “Bittersweet” By Shauna Niequist

September 13th, 2010

A few years ago, at the very end of my frantic twenties, I was working more than full-time, all the while pricked with invisible needles of dissatisfaction, waking up in the night longing to write, buzzing through the days on coffee and adrenaline, wearing clothes that should have been taken to the dry cleaner six wearings ago. I was trying to think about becoming a mother. I knew it would change everything, but I couldn’t picture it, because no one ever can. I couldn’t see a way through to any other way of living, but I knew that there must be one. I saw women who were older than me, who did work they believed in and parented well, and, most surprisingly, didn’t seem nearly as frantic and chronically unkempt. I wanted what they had, and I had no idea how to get it.

I love the illusion of being able to do it all, and I’m fascinated with people who seem to do that, who have challenging careers and beautiful homes and vibrant minds and well-tended abs. Throw in polite children and a garden, and I’m coming over for lessons.

Out to lunch one day with my friend Denise, I asked her about it. Denise is a mother of four, and a grandmother and she works and writes and travels and cooks, and — most important to me at that time — she seems settled in some fundamental way. There’s something she knows about herself that I didn’t yet know about myself, certainly. We were at the Blue Water Grill, on a beautiful lake, unless you’re from Grand Rapids, apparently, because then you know that it used to be a quarry, and to them it’s sort of like having lunch crater-side. But it’s beautiful to me, having only known it as a lake. We ate pesto pizza and spinach salad with red onion slivers and poppy seed dressing, and long after the food was cleared, we drank iced tea and watched the water. And this is what Denise told me: she said it’s not hard to decide what you want your life to be about. What’s hard, she said, is figuring out what you’re willing to give up in order to do the things you really care about. Her words from that day have been rattling around inside me for years now, twisting around, whispering, taking shape. Since that time we’ve worked together, traveled together, cried together, but when I think of her, I will always think of that day, and the wind on the fake lake, and the clarity and weight of those words.

I’m a list-keeper. I always, always have a to-do list, and it ranges from the mundane: go to the dry cleaner, go to the post office, buy batteries; to the far-reaching: stop eating Henry’s leftover Dino Bites, get over yourself, forgive nasty reviewer, wear more jewelry. At one point, I kept adding to the list, more and more items, more and more sweeping in their scope, until I added this line: DO EVERYTHING BETTER. It was, at the time, a pretty appropriate way to capture how I felt about my life and myself fairly often. It also explains why I tended to get so tired I’d cry without knowing why, why my life sometimes felt like I was running on a hamster wheel, and why I searched the faces of calmer, more grounded women for a secret they all knew that I didn’t. This is how I got to that fragmented, brittle, lonely place: DO EVERYTHING BETTER.

Each of the three words has a particular flavor of poison all its own. We know that words like “be,” and “become,” and “try,” are a little less crushing and cruel, spiritually and psychologically, a little friendlier to the soul. But when we’re alone sometimes and the list is getting the best of us, we abandon all those sweet ideas, and we go straight to DO because DO is power, push, aggression, plain old sweat equity. It’s not pretty, but we know that DO gets the job done.

Everything is just a killer. Everything is the heart of the conversation for me, my drug of choice. Sure, I can host that party. Of course, I can bring that meal. Yes, I’d love to write that article. Yes, to everything. This winter, I got the kind of tired that you can’t recover from, almost like something gets altered on a cellular level, and you begin to fantasize about what it would be like to just not be tired anymore. You don’t fantasize about money or men or the Italian Riviera. All you daydream about is not feeling exhausted, about neck muscles that don’t throb, about a mind that isn’t fogged every single day. I was talking to my husband about it in the car one night. I was complaining about being tired, but also bringing up the fact that lots of women travel and work and have kids. Everybody has a house to clean. Why can’t I pull it together? He said, gently, ostensibly helpfully, something along the lines of “you know, honey, just because some other people can do all that, it doesn’t mean that you can or have to. Maybe it’s too much for you.” One tiny, almost imperceptible beat of silence. And then I yelled, viscerally, from the depths of my soul, as though possessed, “I’M NOT WEAK!” As soon as the words came out, we looked at each other in alarm. It seemed, perhaps, we’d hit upon the heart of something. One of my core fears is that someone would think I can’t handle as much as the next person. It’s fundamental to my understanding of myself for me to be the strong one, the capable one, the busy one, the one who can bail you out, not make a fuss, bring a meal, add a few more things to the list. For me, everything becomes a lifestyle.

Everything is an addiction. And then better. Better is a seductress. It’s so delicious to run after better, better, better. Better is what keeps some women decorating and redecorating the same house for years on end, because by the time you get the last detail of the finished basement home theater just right, your countertops are just ever so slightly outdated, and so you start again.

Better is what makes us go to a spinning class — or maybe two, or maybe three today, just for good measure. Better is what makes us get “just a little work done,” after the last baby, you know, or just to look a little bit fresher and more well-rested.

Better is a force. The three together, DO EVERYTHING BETTER, are a super-charged triple threat, capturing in three words the mania of modern life, the anti-spirit, anti-spiritual, soul shriveling garbage that infects and compromises our lives. And I’m the one who wrote those words on my very own to-do list. I’m in a lot of trouble with my own self for that, because the “do everything better” way of living brought me to a terrible place: tired, angry, brittle, afraid, hollow. And Denise’s words keep ringing in my ears, a song I had heard in the distance, like steel drums across the water, a song I want desperately to hear again.

She was right. Deciding what I wanted wasn’t that hard. But deciding what I’m willing to give up for those things is like yoga for your superego, stretching and pushing and ultimately healing that nasty little person inside of you who exists only for what people think.

Things I Do:

Above all else, I try to keep my faith in Christ at the very center of my life, the heart and source of everything. I trust God’s voice as my guide and Christ as my comforter. I pray, I practice confession and forgiveness, and I seek to see the world through the eyes of its Creator, believing everything can be redeemed. I’m a part of my church community, volunteering on its behalf, and working to make a better city and a better world because of our church community.

I do everything I can to make my marriage a deeply connected partnership. I work hard at being a good partner to Aaron, to walk with him and hear him and learn with him. I give the best of my day to raise my son, and I dream about being a mother to more children someday. For the record, though, I did not and do not do very many of those super-achiever-mom things, like making baby food from scratch. I think the baby food people are doing a very nice job making baby food, and I bought it at Target.

I work hard to become a better writer with each page. I want to tell the truth as best I can, to tell the story of God and who he is and what he does, both through the way I write and the way I live. I write and read, in airports and hotel rooms and coffee shops and in the little blue room in our house. I read novels and essays and magazines and cookbooks and the Bible, and I couldn’t live well without those things. I live in daily, honest, intimate community with a small group of people.

I give my time and energy and prayer to my immediate family and close friends. To a slightly wider circle of people, I give them my love and friendship through intermittent emails and very occasional visits.

Our home is a place of celebration and comfort for people we love, so I cook and entertain a lot, because it makes me feel alive and happy, the perfect counterpoint to the other part of my life — the lonely, typing part. It seems, I know, like one of the things that should be the first to go, along with novels, maybe, but I can’t live well without gathering people around our table. It gives me energy and creativity and spark, so it stays.

And then there are, of course, a few other things I do, just for being a person in America who does not have a personal assistant and is not, say, the president. This list includes, but is not limited to: trips to the DMV, laundry folding, diaper buying, and occasional flossing. Even if I did have a personal assistant, I would stipulate that I still do my own flossing, because I’m just that grounded. So those are the things I do, things I believe in or feel called to, or just things that fall within my area of responsibility on the planetary chore list. But the more important list is the other one: the list of things I don’t do. I come back to it regularly, adding to it. The first list was easy. And then came the hard part. What am I willing to not do in order to do these things I believe in? Silence. Blank paper.

More silence. Finally, a few things came to mind.

Things I Don’t Do:

I don’t garden. Our landscaping in Grand Rapids was so bad that Becky, our neighbor, came over of her own accord and dug out all our beds, partially because she’s a wonderful person and partially, I’m sure, because five years of driving past the wreckage of our front yard very nearly drove her to the brink of insanity. I’ve been feeling like sort

of a loser because I don’t garden. I have friends who garden, and they talk a lot about the spiritual implications of new life springing from the earth, the deep communion with God that they experience as they lovingly tend to their herbs and flowers. But I’m going to have to miss out on all that, because, at least for now, no gardening.

I don’t do major home improvement projects or scour flea markets and antique shops for the perfect home accessories. No expectation for perfect housekeeping, either — I try for clean countertops and no horrible smells, but beyond that, it’s pretty rough. At our house, “home improvement” involves clearing off the coffee table every few days and loading and unloading the dishwasher.

I don’t always change my clothes just because I’m leaving the house. I wear yoga pants 99 percent of the time, and I pretend that other people don’t notice that I’m wearing my pajamas in public.

I don’t make our bed in the morning, standing firm on the adolescent belief that there’s no sense in doing something you’re just going to undo at the end of the day.

I don’t bake. I don’t like to bake, because there’s too much math and science involved. I purchase cakes from the bakery or serve chocolates and fruit. I know baking is such a mom thing to do, and that possibly my son would be happier if the aroma of freshly baked bread or cookies woke him from his naptime slumber. But at least for now, no baking, during naptime or any other time.

Scrapbooking and photo album making are both on the list, although I do take a lot of pictures of my kid with my phone.

I only blow-dry my hair on special occasions, and my fingernails haven’t been painted since the nineties. There’s only so much time.

I don’t spend time with people who routinely make me feel like less than I am, or who spend most of their time talking about what’s wrong with everyone else and what’s wrong with the world, or who really like to talk about other people’s money.

It’s brutal, making the list of Things I Don’t Do, especially for someone like me, who refuses most of the time to acknowledge that there is, in fact, a limit to her personal ability to get things done. But I’ve discovered that the list sets me free. I have it written in black and white, sitting on my desk, and when I’m tempted to go rogue and bake muffins

Because all the other moms do, I come back to both lists, and I remind myself about the important things: that time is finite, as is energy. And that one day I’ll stand before God and account for what I did with my life. There is work that is only mine to do: a child that is ours to raise, stories that are mine to tell, and friends that are mine to walk with. The grandest seduction of all is the myth that DOING EVERYTHING BETTER gets us where we want to be. It gets us somewhere, certainly, but not anywhere worth being.

So what are you willing to give up in order to do the things you really care about?

Contact Aimee N. Rhoden, MSEd., LPC at the Winchester Institute of Chiropractic Health and Wellness  614.832.2351 to schedule a complementary consultation to explore this question further with a Licensed Professional Counselor.

invisible needles of dissatisfaction, waking up in the night longing to write, buzzing through the days on coffee and
adrenaline, wearing clothes that should have been taken to the dry cleaner six wearings ago. I was trying to think about
becoming a mother. I knew it would change everything, but I couldn’t picture it, because no one ever can. I couldn’t see
a way through to any other way of living, but I knew that there must be one. I saw women who were older than me,
who did work they believed in and parented well, and, most surprisingly, didn’t seem nearly as frantic and chronically
unkempt. I wanted what they had, and I had no idea how to get it.
I love the illusion of being able to do it all, and I’m fascinated with people who seem to do that, who have
challenging careers and beautiful homes and vibrant minds and well-tended abs. Throw in polite children and a garden,
and I’m coming over for lessons.
Out to lunch one day with my friend Denise, I asked her about it. Denise is a mother of four, and a grandmother and she works and writes and travels and cooks, and — most important to me at that time — she seems settled in some fundamental way. There’s something she knows about herself that I didn’t yet know about myself, certainly.  We were at the Blue Water Grill, on a beautiful lake,
unless you’re from Grand Rapids, apparently, because then you know that it used to be a quarry, and to them it’s sort of
like having lunch crater-side. But it’s beautiful to me, having only known it as a lake. We ate pesto pizza and spinach salad
with red onion slivers and poppyseed dressing, and long after the food was cleared, we drank iced tea and watched
the water.
And this is what Denise told me: she said it’s not hard to decide what you want your life to be about. What’s hard,
she said, is figuring out what you’re willing to give up in order to do the things you really care about.
Her words from that day have been rattling around inside me for years now, twisting around, whispering, taking shape. Since that time
we’ve worked together, traveled together, cried together, but when I think of her, I will always think of that day, and the
wind on the fake lake, and the clarity and weight of those words.
I’m a list-keeper. I always, always have a to-do list, and it ranges from the mundane: go to the dry cleaner, go to the
post office, buy batteries; to the far-reaching: stop eating Henry’s leftover Dino Bites, get over yourself, forgive nasty
reviewer, wear more jewelry.
At one point, I kept adding to the list, more and more items, more and more sweeping in their scope, until I added
this line: DO EVERYTHING BETTER. It was, at the time, a pretty appropriate way to capture how I felt about my life
and myself fairly often. It also explains why I tended to get so tired I’d cry without knowing why, why my life sometimes
felt like I was running on a hamster wheel, and why I searched the faces of calmer, more grounded women for a secret they
all knew that I didn’t. This is how I got to that fragmented, brittle, lonely place: DO EVERYTHING BETTER.
Each of the three words has a particular flavor of poison all its own.  We know that words like “be,” and “become,” and “try,” are a little less crushing and cruel, spiritually and psychologically, a little friendlier to the soul. But when we’re alone sometimes and the list is getting the best of us, we abandon all those sweet ideas, and we go straight to DO because DO is power,
push, aggression, plain old sweat equity. It’s not pretty, but we know that DO gets the job done.
Everything is just a killer. Everything  is the heart of the conversation for me, my drug of choice. Sure, I can host that
party. Of course, I can bring that meal. Yes, I’d love to write that article. Yes, to  everything.
This winter, I got the kind of tired that you can’t recover from, almost like something gets altered on a cellular level,
and you begin to fantasize about what it would be like to just not be tired anymore. You don’t fantasize about money
or men or the Italian Riviera. All you daydream about is not feeling exhausted, about neck muscles that don’t throb,
about a mind that isn’t fogged every single day. I was talking to my husband about it in the car one night. I was
complaining about being tired, but also bringing up the fact that lots of women travel and work and have kids. Everybody
has a house to clean. Why can’t I pull it together? He said, gently, ostensibly helpfully, something along
the lines of “you know, honey, just because some other people can do all that, it doesn’t mean that you can or have
to. Maybe it’s too much for you.”  One tiny, almost imperceptible beat of silence. And then I yelled, viscerally, from the depths of my soul, as though possessed, “I’M NOT WEAK!”
As soon as the words came out, we looked at each other in alarm. It seemed, perhaps, we’d hit upon the heart of
something. One of my core fears is that someone would think I can’t handle as much as the next person. It’s fundamental
to my understanding of myself for me to be the strong one, the capable one, the busy one, the one who can bail you out,
not make a fuss, bring a meal, add a few more things to the list. For me, everything becomes a lifestyle.
Everything is an addiction.
And then better. Better is a seductress. It’s so delicious to run after better, better, better.  Better is what keeps some
women decorating and redecorating the same house for years on end, because by the time you get the last detail
of the finished basement home theater just right, your countertops are just ever so slightly outdated, and so you
start again.
Better  is what makes us go to a spinning class — or maybe two, or maybe three today, just for good measure.
Better is what makes us get “just a little work done,” after the last baby, you know, or just to look a little bit fresher and
more well-rested.
Better is a force.
The three together, DO EVERYTHING BETTER, are a super-charged triple threat, capturing in three words the
mania of modern life, the anti-spirit, anti-spiritual, soulshriveling garbage that infects and compromises our lives.
And I’m the one who wrote those words on my very own to-do list. I’m in a lot of trouble with my own self for that,
because the “do everything better” way of living brought me to a terrible place: tired, angry, brittle, afraid, hollow. And
Denise’s words keep ringing in my ears, a song I had heard in the distance, like steel drums across the water, a song I want
desperately to hear again.
She was right. Deciding what I wanted wasn’t that hard. But deciding what I’m willing to give up for those things
is like yoga for your superego, stretching and pushing and ultimately healing that nasty little person inside of you who
exists only for what people think.
Things I Do:
Above all else, I try to keep my faith in Christ at the very center of my life, the heart and source of everything. I
trust God’s voice as my guide and Christ as my comforter. I pray, I practice confession and forgiveness, and I seek
to see the world through the eyes of its Creator, believing everything can be redeemed. I’m a part of my church
community, volunteering on its behalf, and working to make a better city and a better world because of our church
community.
I do everything I can to make my marriage a deeply connected partnership. I work hard at being a good partner
to Aaron, to walk with him and hear him and learn with him.  I give the best of my day to raise my son, and I dream
about being a mother to more children someday. For the record, though, I did not and do not do very many of those
super-achiever-mom things, like making baby food from scratch. I think the baby food people are doing a very nice job making baby food, and I bought it at Target.
I work hard to become a better writer with each page. I want to tell the truth as best I can, to tell the story of God and
who he is and what he does, both through the way I write and the way I live. I write and read, in airports and hotel rooms
and coffee shops and in the little blue room in our house. I read novels and essays and magazines and cookbooks and
the Bible, and I couldn’t live well without those things. I live in daily, honest, intimate community with a small
group of people.
I give my time and energy and prayer to my immediate family and close friends. To a slightly wider
circle of people, I give them my love and friendship through intermittent emails and very occasional visits.
Our home is a place of celebration and comfort for people we love, so I cook and entertain a lot, because it
makes me feel alive and happy, the perfect counterpoint to the other part of my life — the lonely, typing part. It seems,
I know, like one of the things that should be the first to go, along with novels, maybe, but I can’t live well without
gathering people around our table. It gives me energy and creativity and spark, so it stays.
And then there are, of course, a few other things I do, just for being a person in America who does not have
a personal assistant and is not, say, the president. This list includes, but is not limited to: trips to the DMV, laundry
folding, diaper buying, and occasional flossing. Even if I did have a personal assistant, I would stipulate that I still do my
own flossing, because I’m just that grounded. So those are the things I do, things I believe in
or feel called to, or just things that fall within my area of responsibility on the planetary chore list. But the more
important list is the other one: the list of things I don’t do. I come back to it regularly, adding to it. The first list was easy.
And then came the hard part. What am I willing to not  do in order to do these things I believe in? Silence. Blank paper.
More silence. Finally, a few things came to mind.
Things I Don’t Do:
I don’t garden. Our landscaping in Grand Rapids was so bad that Becky, our neighbor, came over of her own
accord and dug out all our beds, partially because she’s a wonderful person and partially, I’m sure, because five years
of driving past the wreckage of our front yard very nearly drove her to the brink of insanity. I’ve been feeling like sort
of a loser because I don’t garden. I have friends who garden, and they talk a lot about the spiritual implications of new life
springing from the earth, the deep communion with God that they experience as they lovingly tend to their herbs
and flowers. But I’m going to have to miss out on all that, because, at least for now, no gardening.
I don’t do major home improvement projects or scour flea markets and antique shops for the perfect home
accessories. No expectation for perfect housekeeping, either — I try for clean countertops and no horrible smells,
but beyond that, it’s pretty rough. At our house, “home improvement” involves clearing off the coffee table every few
days and loading and unloading the dishwasher.
I don’t always change my clothes just because I’m leaving the house. I wear yoga pants 99 percent of the time,
and I pretend that other people don’t notice that I’m wearing my pajamas in public.
I don’t make our bed in the morning, standing firm on the adolescent belief that there’s no sense in doing
something you’re just going to undo at the end of the day.
I don’t bake. I don’t like to bake, because there’s too much math and science involved. I purchase cakes from the
bakery or serve chocolates and fruit. I know baking is such a mom thing to do, and that possibly my son would be happier
if the aroma of freshly baked bread or cookies woke him from his naptime slumber. But at least for now, no baking, during
naptime or any other time.
Scrapbooking and photo album making are both on the list, although I do take a lot of pictures of my kid with my
phone.
I only blow-dry my hair on special occasions, and my fingernails haven’t been painted since the nineties. There’s
only so much time.
I don’t spend time with people who routinely make me feel like less than I am, or who spend most of their time
talking about what’s wrong with everyone else and what’s wrong with the world, or who really like to talk about other
people’s money.
It’s brutal, making the list of Things I Don’t Do, especially for someone like me, who refuses most of the time
to acknowledge that there is, in fact, a limit to her personal ability to get things done. But I’ve discovered that the list
sets me free. I have it written in black and white, sitting on my desk, and when I’m tempted to go rogue and bake muffins
because all the other moms do, I come back to both lists, and I remind myself about the important things: that time
is finite, as is energy. And that one day I’ll stand before God and account for what I did with my life. There is work that is
only mine to do: a child that is ours to raise, stories that are mine to tell, friends that are mine to walk with. The grandest
seduction of all is the myth that DOING EVERYTHING BETTER gets us where we want to be. It gets us somewhere,
certainly, but not anywhere worth being.what you’re willing to give up in order to do the things you really care about.

Back-to-School-itis” Anyone?

August 20th, 2010

For some kids, going back to school at the end of a long lazy summer can be traumatic. Anticipating a new teacher, classmates, grade, or school can trigger fear, anxiety, and depression – not to mention very real physical symptoms such as stomachaches, headaches, and insomnia. Fortunately, children have a whole toolbox to draw from… in their imagination. Here are six imagination tools parents can use with children to relieve “back-to-school-itis.”

Balloon Breathe. With her hands around her navel, have her breathe slowly and deeply into her lower belly so it presses into her hands like an inflating balloon. The Balloon Breath has dramatic calming effects and facilitates a waking state of focused concentration and receptivity to positive suggestions. This one tool makes all the other ones easier.

Visit a Special Place. This is a safe private place within your child’s inner world where he can work out problems or take a mini-vacation from stress and worry. He can invite a wise Animal Friend into his sanctuary to talk to and help him, or he can even dig for a treasure box there that contains the antidote to his fear.

Draw the Fear. Putting an image on paper: (1) makes her fear of separation realer and less frightening than keeping it inside, and (2) makes her fear less likely to grow because there is a concrete picture to work with. Once she has a picture, she can talk to it, find out why it’s trying to scare her, strike a bargain with it, surround it with a soothing color bubble, and so on.

Talk to the Symptom. When a child suffers from a worry headache or stomachache, these three questions can help eliminate the pain. Have him do deep balloon breathing (diaphragmatic breathing), then ask: (1) What color is it? (2) What shape is it? (3) How heavy is it? After more breaths, ask him again. Continue to breathe and question in rounds. His pain will likely change or disappear. If it doesn’t completely go away, ask the ache what it wants him to know, do, or understand to release any more bits of pain.

Picture the Future. Artwork is also an effective starting point when you’re working with clear end-goals, like getting a good night’s sleep or reducing a back-to-school fear. Have your child create two drawings-how things are now and how she’d like them to be. Hang the picture in her bedroom; this is a great reminder of her desired goal and the first step toward getting there.

Encourage Drama. For kids whose nature tends toward drama, acting out their “first day of class” worries and troubles is a wonderful way to release them. Let them play it out-with puppets, with their bodies, with anything their imagination suggests. It’s amazing what creative solutions come up when given free reign.

Written by Charlotte Reznick, PhD

Presented by Aimee N. Rhoden MSEd., LPC at The Winchester Institute of Chiropractic Health and Wellness

The Stages of Change: Understanding Your Motivation

June 29th, 2010

Overview

People often expect to make changes in their lives quickly. “I’ll go to the gym five times a week,” they say, or “It’s no big deal to cut out sugar.” And then reality hits, the fatigue sets in and the cookies start calling from the cupboards. Whether it’s starting a new exercise program, learning communication skills or a career transition, understanding how change works can help you find and maintain your motivation.

Six Stages of Change

According to University of Rhode Island researchers James Prochaska and Carlo DiClemente, there are six stages of change: pre-contemplation is the mindset before you even think about making a change; contemplation is the stage in which you start to think about making a change; preparation is the stage during which you start to get ready for a change; action is when you are in the midst of changing; maintenance is remaining consistent with your new behaviors; and relapse (which people tend not to realize is one of the stages of change) is falling back on former behaviors.

Planning for Change

To best set yourself up for lasting change, there are several things for which you can plan. Gathering resources and information about the change you want to incur can put you on the path to success. Asking yourself what in your life will need to look different and what are the specific steps you need to reach your goal will help as well. Getting really detailed and breaking your goal into the smallest objectives possible is a great way to ensure being less overwhelmed with the process.

Stage Shifting

Once you figure out where you are in the stages of change, think about what you might need to transition from one stage to the other. Maybe you’ve been exercising with regularity, but the flu set you back two weeks so your new habit has suffered a setback. How will you get yourself back to your regimen? Taking a step back and an objective assessment of where you are can help you refocus on what you need to budge. It doesn’t have to be a big thing that gets you going, because solid change usually comes from a gradual process.

Relapse

It is completely normal to lapse into former behaviors. If you notice that you’ve slipped, instead of beating yourself up, consider relapse as an opportunity to examine what helped you succeed and what were your blockades. Coming up with a new plan to address obstacles, whether they are old or new, may give you the adjustment you need to dive back into your new behavior.

Support

Rarely do people make it through changes without support. Look at the people, institutions and environments in which you interact and ask yourself, which are helpful and which may be detrimental to you. Setting your sights on positive influences and asking for help will assist you in your new behaviors. No doubt, if you have the bug, you can do it alone; but why struggle when there are likely many people just like you with whom you can share the efforts of the challenge and the celebrations of success?

Written by Dania Sacks March

She has a master’s degree in public health and a master’s in social work from the University of Michigan as well as a pupil and personnel services credential in school social work from San Francisco State University.

Consider contacting Aimee Rhoden, Licensed Professional Counselor at The Winchester Institute of Chiropractic Health and Wellness, for individual counseling to help you achieve your goals and make positive changes in your life.

Learning How To Make Yourself Heard

June 22nd, 2010

Presented by Aimee Rhoden, Licensed Professional Counselor at the Winchester Institute of Chiropractic Health and Wellness

from the American Counseling Association sponsored by the ACA Foundation

When we were young most of us were told to “speak up,” to “say what’s on your mind,” and to “tell us what you think.” But many of us find that advice hard to follow as we mature. Instead, we hold our silence and end up feeling frustrated or embarrassed because we didn’t express what we really felt or believed.

Speaking up can and should be a positive experience.  Done correctly it demonstrates our willingness to share our experiences, perspectives and suggestions. And while speaking up may sometimes bring a negative reaction, it still can leave us feeling satisfied by knowing that we shared what we believe to be right or helpful.

If you find it hard to express your thoughts, some simple principles might make it easier to speak your mind.

The first one is simply to be courageous. We often don’t speak out simply because of self-doubt. It may have us fearing that what we have to say will be resisted, or rejected, or might even bring retaliation. Those are all very real fears, but giving into them will leave you feeling powerless and frustrated.

Instead, acknowledge your self-doubt and fears, then step up and be courageous enough to express yourself. Often you’ll find that there really was no basis for that self-doubt, and even when your words bring a negative reaction, you’ll still feel good for having had the courage to have made your views known.

Along with being courageous it’s important to be respectful.  Rather than just speaking out, first take the time to listen. When you do speak you want to show that you understand and respect the views and values of others before expressing your own. Your intention is not to convince others, but rather to express the differences that you’re feeling. Acknowledge that what others are feeling and believing also has legitimacy.

Finally, speaking out successfully requires you to be decisive. Speaking up is your decision to voice your convictions without being preoccupied with the outcome. You can be polite and respectful of others, while still being clear about what you feel and believe.

It takes time and practice to get used to speaking up and expressing your views, but it’s worth the effort. Your goal is not to always get your way or force your views on others, but rather to share what you truly think and feel. Speaking up is an important part of sharing and participating in the human experience.



Don’t Let Change Keep You Down

June 1st, 2010

From the American Counseling Association sponsored by the ACA foundation:

The country seemed to respond positively to the call for “change” that we heard from both major parties in the recent presidential campaign. But when change comes to our personal lives, most of us find it a cause for stress and anxiety.
That’s not surprising. Even when we’re not totally happy with the status quo, it may seem safe and comfortable compared to the unknowns that transitions bring.
But learning to handle change is important in today’s world. Change can happen to any of us at any time. It might be the death of a loved one, the end of a relationship, or job or financial changes brought on by today’s economy.
A first step in handling change is accepting that while it may bring stress and anxiety, it doesn’t always bring negative results. Expand your horizons. The end of a relationship may actually be an opportunity for someone new and more exciting to enter your life. The loss of a job may be the chance to head in a new, more rewarding career direction. Seeing change as a possible opportunity rather than a major loss will have you heading in a positive direction.
And you don’t need to do it all alone. An important transition can leave you feeling overwhelmed, confused, or depressed. That’s when friends or family members willing to listen in a safe, non-judgmental way can help. They may not have ready answers, but just talking things through can give you a new perspective and let you see situations differently.
It’s also vital to take care of yourself when facing change. Eating healthy, exercising regularly and maintaining a normal schedule can all help reduce the stress of change. Don’t look to drugs or alcohol as places to hide from reality.
Any major change requires time to think and adjust. While change can happen in seconds, accepting that change takes much longer. Give yourself that time. And while doing so, remember the positive, stable things still in your life. Make a list of family, friends, and things you enjoy, and you’ll find that there’s much that hasn’t changed at all.
It’s said that every time one door closes, another door opens. You can let change simply overwhelm you, or you can make the effort and take the time to see what new directions and new possibilities just might be waiting. Approach change as a positive experience and you just may find it is.

CHOICE

April 24th, 2010

Presented by Aimee Rhoden, Licensed Professional Counselor The Winchester Institute of Chiropractic Health and Wellness

“You are always only one choice away from changing your life.”  Mary Blochowiak

Often times, people feel as if they are forced to continue to live life, as they know it.  Fear of change can debilitate us, and cause us to believe that we have to continue to live the way we have been living; that we have no other choice.  This is a lie that we tell ourselves as a means of avoiding the unknown. The fear of the unknown, is often more scary that the actual result. We can become so overwhelmed by our reality, that we loose sight of our ability to choose.

Choice means:

Hope

Freedom

Change

New Beginning

Empowerment

Strength

What does choice mean to you? What are you willing to risk to change the rest of your life? What one life-altering choice to you need to make? If your life is in need of change, do something different, step out in faith, reclaim YOUR life and make a CHOICE that could change your life. If you want to change your life, and begin to discover choices for your life contact Aimee Rhoden, Licensed Professional Counselor, at The Winchester Institute of Chiropractic Health and Wellness. P. 614.832.2351.