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Author:ellen

October 23, 2016

Yoga For Athletes

By Ellen Farrell, MA, NCC, LPC, EEM-AP

 

I’ve heard about yoga for athletes – what is that?

Yoga (postures) provides static and dynamic stretching – a perfect warm up, and a builder of strength, flexibility, and quicker recovery time.

Regular practice “increases flexibility and range of motion while relieving muscle tension.”

While intense, aggressive workouts can over-bulk and strain the body, yoga postures aid in the removal of lactic acid, which leads to

“increased blood flow to the brain, liver, and other organs.”

The result is increased energy due to glucose oxidation – rather than exhaustion and depletion.

In addition, the principles – “ethical underpinnings”, meditation and breath work inherent in yoga, stress the importance of connection to slow, conscious breathing, and increased awareness, which improves athletic performance – and raises the levels of focus and concentration.

This is especially relevant, as athletes tend to have greater psychological pressures, which may inhibit them from doing their best.

Depending on the style of yoga postures studied (Hatha, Yin, Anusara,  Iyengar, Bikram, Jivamukti, Kripalu, etc.), as it is taught today, meditation and an application of the principles in the teaching of poses may be included – or it may not.

However, meditation and breath work is highly recommended as it is a key component of Yoga, and (when included) can reduce performance anxiety, and improve focus.

Ultimately, research has found that with continued practice, lower brain functioning improves, which leads to better functioning overall –

“emotional equilibrium and control are established”, and

“the brain registers relaxation and reduces tension.”

Yoga allows the athlete in us all to raise awareness – and to be present in the moment, as well as increasing strength, flexibility, and enjoyment levels during performance.

Life is one big performance… stay healthy for it!

 

Printed originally in the SCAD Chronicle 2006, under the heading, HEALTH GURU written by Wellness Specialist Counselor, Ellen Farrell who coordinated wellness and lifestyle management services. Updated in 2016.

 

www.ellenfarrell.com

 

Bibliography

1.      Sports Medicine, Yoga for Athletes

http://www.evolutionhealth.com/flextasy/release.htm

2.     Stretching Principles and Guidelines

https://www.verywellfit.com/benefits-of-stretching-3436424

3.     Yoga Therapy and Chiropractic for Peak Athletic Performance Training, Dynamic Chiropractic, August 6, 2000, Vol. 18, Issue 17

http://www.chiroweb.com/archives/18/17/17.html

 

By ellen
October 23, 2016

What is a Healthy Relationship?

By Ellen Farrell, MA, NCC, LPC, EEM-AP 

Explore your relationship status level of health!

In her book In Love and in Danger, (c) 1998, author Barrie Levy outlines warning signs of unhealthy, or even abusive relationships.
One must identify whether these issues are generated from within / past/ fears – or from others in current situations: partner, friend, or family members. She states,

“Many victims don’t recognize that they are being abused. They don’t realize how they have gradually changed because of the abuse. Are you a victim of dating  <or other> violence? If you answer yes to two or more of the below questions, your relationship is, or is likely to become abusive…

  •  Are you frightened of your boyfriend or girlfriend’s temper/afraid to disagree with him or her?
  • Do you find yourself apologizing to self /others for your partner’s behavior when you’re treated badly?
  • Have you been frightened by his/her violence – been hit, kicked, shoved, or had things thrown at you?
  • Do you not see friends or family because of his/her jealousy?
  • Have you been: forced to have sex/afraid to say no to sex?
  • Are you forced to justify every: thing you do/place you go/person you see to avoid his/her temper?
  • Have you been wrongly and repeatedly accused of flirting/having sex with others?
  • Are you unable to go out, get a job or go to school without his/her permission?”

Gavin de Becker, author of The Gift of Fear, drawing on his extensive expertise “explodes the myth that most violent acts are random and unpredictable… he shows that they usually have discernable motives and are preceded by clear warning signs.”

De Becker details pre-incident indicators (PIN’s), which can determine if someone poses a danger.

“One can learn how to: Recognize the survival signals that warn us about risk; Rely on their intuition; Separate real from imagined danger; Predict Dangerous Behavior; Evaluate whether someone will use violence; and Move beyond denial <to let> intuition work”.

Remain aware of thoughts/feelings and others’ actions – they provide important information. This can help prevent one from becoming embroiled in a situation or relationship that could be destructive and abusive – ask

“Am I respecting/honoring myself?” and “How do my relationships with others reflect a healthy and honoring way of being?”

The Domestic Violence & Incest Resource Centre (DVIRC.org), puts respect as the foundation of a healthy relationship – signs of “healthy” are stated as being when you:

  • Have fun together and both feel like you can be yourself;
  • Trust each other, listen to each other, and can have different opinions and interests;
  • Can both compromise, say sorry, and talk arguments out;
  • Don’t have to spend all of you spare time together – can spend time on your own, or with your own friends/family.

Stay aware, respect yourself, and listen to your intuition.

Work on correcting patterns that are unhealthy – but remember, it takes both of you contributing and sharing this goal to make it work.

Remember to talk with trusted friends/family who are loving and respectful – and ask for help and support when needed!

 

This article was originally printed in the SCAD Chronicle, where Ellen Farrell was a counselor, 2000-2006. Updated 2016.

 

www.ellenfarrell.com

By ellen
October 23, 2016

Putting All Your Eggs in One Basket . . .

By Ellen Farrell, MA, NCC, LPC, EEM-AP

 

The feelings we encounter in dealing with a relationship break-up can be painful and intense. It may feel like your heart is literally breaking in two, or you may feel disoriented, lost, or angry. When your whole circle of friends were your X’s first (or took ‘sides’), it can be an additional challenge to have to cope with the loss of other friendships. When your friends don’t communicate – or they gossip, are non-supportive, or in some other way are hurtful, this can lead to self-doubt, and feelings of depression and anxiety. We may begin to withdraw and feel isolated. This pattern indicates the presence of toxic relationships that can extend beyond the romantic type.

If you inappropriately define yourself as a success because you are in relationship, a break-up can hit very hard. Despite all that, sometimes a relationship is time-limited, and just was not enough of a match to deserve a long-term commitment. Usually it has been leading up to a break-up over an extended period of time, or never really ‘clicked’ – or was not healthy or sympatico from the start.

Sometimes two people may have genuine feelings, but have too many personal or professional issues (or differences) to have the skills or energy needed to allow a relationship to work! What brings two people together? When you are at a point on your life where you are discovering who you are at a very fundamental level, it can be difficult to determine if you’re in a ‘keeper’, long-term relationship. Think about the qualities you loved about the person with whom you were (or are) in relationship. Was the initial attraction mostly physical, and never developed to a deeper level? Did you grow apart, developing different interests or values (or come together for the wrong reasons)? Did physical or emotional distance allow new feelings toward new people develop?

Ask yourself, “What was good, and what was not?” Make lists to help you discover a more objective perspective! Talk to trusted friends or get some guidance from a professional. Sting had it right when he wrote,

“If you love someone, set them free”.

In reality, to be healthy, we have to be free – and in a relationship only when both parties feel a mutual commitment. Otherwise, what’s the point? Don’t you want people in your life who WANT to be there? Be patient with the process – it’s healthy to allow yourself time to adjust to the transition of a break-up – to mourn the loss. However, it’s also important to evaluate what you learn/ed from the experience. Remember, to quote another icon, “You can’t always get what you want – you get what you need”. Even though it may take time to get the message.

Do you deserve to be abused and used? NO (!) – so respect yourself enough to choose carefully. Learn from your past mistakes, remembering that all experiences are opportunities to grow. Give yourself permission to nurture yourself and heal. Remember, beyond the first feelings of physical attraction, a healthy relationship involves:

good communication, honesty, reciprocity, mutual love and respect, caring supportiveness, generosity, shared ethical, moral, and spiritual views, and an agreement on growing and learning together…

which makes for a best friendship and spiritual bond. Don’t put all your eggs in one basket until you know who you are, feelings are mutual, and you’re both ready to grow together!

Ellen Farrell is a Licensed Counselor, EMDR ~ Energy Psychology Practitioner, Reiki Master, Energy Worker, and Yoga and meditation teacher. She is available by appointment for individual and group sessions.

Printed and originally titled “Getting in and out of relationships”  June 14, 2004 in the SCAD Campus Chronicle.

www.ellenfarrell.com

By ellen
October 23, 2016

Meditation – The Science of Stillness

By Ellen Farrell, MA, NCC, LPC, EEM-AP

 

Simple steps for stress management…

Meditation has been widely researched, and the findings support its use for improving a variety of physical and mental problems, and as a preventive measure. It may also bring about a greater sense of spiritual and community connection, resulting in increased inner peace with greater insight, intuition, and trust. An important part of meditation is conscious abdominal breathing.

While there many types of meditation, awareness of the breath is the cornerstone of continued benefits. Incorporating meditation into your life may not only increase your health in mind, body, and spirit, it can also give you the skills to navigate through life’s ups and downs with grace and clarity.

According to an article in Psychology Today (May/June, 2001), with regular meditating one may experience an increase in positive feelings, gain greater objectivity, and develop skills for stress management. In fact, just a 10-minute session can result in a reduction of anxiety and depression. Another study, (1995, Journal of Hypertension) showed that 20 minutes of meditation 2x a day was “more effective than drugs” in reducing hypertension.

Dr. Jon Kabat-Zinn concurs, as his research found that drug intervention was not as effective in reducing symptoms. He states that stress-related illnesses as well as chronic disease are the most difficult to treat – and that meditation can improve these situations in several ways, showing: reduction of pain, stress hormones, and excess stomach acid; lower blood pressure; and an increase in relaxation/ ability to cope with stressors.

Almost all patients show a “dramatic reduction in physical symptoms”, and over an 8-week period, anxiety, depression, and hostility were decreased (with consistent results after a four year follow-up study).

In How To Meditate, Susan Smith Jones quotes studies, which found that people who have been meditating for 5+ years were biologically 12 to 15 years younger than the non-meditators. Hospital records comparing 2000 meditators to non-meditators revealed that they needed only half as much medical care! Dr. Herbert Benson, an author and leader in mind/body medicine and research, puts it this way

“Since roughly 60% to 90% of doctor visits are for conditions related to stress, it is vital not to neglect a mind-body approach.”

Many noted professional have documented the benefits of meditation, and I include a brief list for further study . . .

The Relaxation Response; The Wellness Book, Herbert Benson, M.D.

Meditation for Beginners, Jack Kornfield

The Heart of Meditation: Pathways to a Deeper Experience,
Swami Durgananda, Sally Kempton

Wherever You Go, There You Are, Jon Kabat-Zinn

Minding the Body, Mending the Mind, Joan Borysenko, and Ph.D.

The Power of Now, Eckhart Tolle

Meditation As Medicine: Activate the Power of Your Natural Healing Force, Dharma Singh, Khalsa, M.D., et al

 

This article was originally published in the SCAD Chronicle where Ellen was a counselor, likely  in 2002.

 

www.ellenfarrell.com

By ellen
October 23, 2016

Meditation For Relaxation and Connection…

By Ellen Farrell, MA, NCC, LPC, EEM-AP

 

Learn these simple techniques, which can help you feel more relaxed, balanced, present in the moment, aware – and connected to your higher self!

Experience several types of Meditation:

Relaxation
Conscious breathing ~ connect with, and control the breath
Concentrative
Mindfulness
Visualization
Chakra work…
Create healthy boundaries
Energy clearing
Healing
Balancing
Grounding and Connecting with the Core

…the Core Star is your Divine spark of pure peace, Love, Wisdom & JOY

♥

Meditation may be used as a tool for building Spiritual connection and intuition.

When we’re able to achieve a true sense of focus, balance and inner peace,

we may begin to open to the experience of:

One-ness – higher consciousness – unconditional Love.

♥

In connecting with these Sacred, high-level energies,

we may consciously bring the joyfulness of loving awareness into the NOW.

Replace chaos with clarity ~ learn to listen and hear the “still small voice” within.

Practice meditation daily, even if only briefly… in order to make it a new, great habit –

and achieve:

Balance in Body, Mind, and Spirit.

♦◊♦

Originally created for Ellen’s Meditation group at The Savannah College of Art & Design (SCAD) where Ellen coordinated wellness and wellness services as a counselor from 2000- 2006.

Ellen Farrell. MA, NCC, LPC is a Nationally Certified Counselor, EMDR practitioner (Two part Training), Energy Psychology, NESTA Sport Yoga Certified Instructor, Technologies for Creating Certified Instructor, Creativity Coach, past Nutrition Team Leader, Whole Foods Market.

 

www.ellenfarrell.com

By ellen
October 23, 2016

Healthy Eating

By Ellen Farrell, MA, NCC, LPC, EEM-AP

 

I want to feel healthy, but I don’t know where to start – help!

There are some basic components to feeling healthy. It’s is a mind-body-spirit deal! What is your stress management practice? Have you healed past traumas/explored connecting spiritually? do you watch how you breathe; meditate? What kind of movement/exercise do you practice? Let’s start with healthy eating. Researchers agree that the bottom line is whole grains and a variety of fresh fruits and especially, vegetables. Eat foods from a variety of protein sources to meet activity levels and personal needs. So what does all that mean?

First of all, know that fiber is essential to health… & meat and dairy products have no fiber!

Our bodies run on carbohydrates – but processed foods, white flour, excessive caffeine, and sugars are extremely detrimental, and cause a multitude of imbalances and dis”ease”. Read drmcdougall.com for more info on differences in need for whole grains based on digestion issues. However some people need more lean protein, and some need less. See Dr. Mercola @ mercola.com. He has a good self test to see what body type works best for you. There is significant research on different brain types needing different foods to keep the neurotransmitter in balance (see Dr. Joel Robertson; robertsonbrainhealth.com). For instance someone who has been exposed to molds, or had too much stress may develop systemic issues such as a compromised digestive system may do better with white rice and cooked veggies, or juicing fresh organic – always check with your medical professional and consider your specific needs when deciding on dietary choices. Some options to start your day with are: a good level of fiber cereal (5 to 9 grams), a fruit, pea, hemp, or other organic protein shake (throw in a banana, kefir – dairy or non-dairy, and okay if organic; nut butter, or berries!). Or start with a vegetarian, pasture-raised egg and organic, sourdough whole grain toast. There are also tofu substitutes for eggs – tofu scrambler, my favorite (tho, we use our own herbs/spices, and may add potato, peppers, tomatoes, garlic, sweet or red onion, etc.). Though some folks like to avoid processed soy, other soy options include organic grilled soy, or smoked tempeh. In moderation this is safe for most folks, though soy can affect estrgen levels, so moderation is important.

A great substitute: for cheese is Nutritional yeast, flakes or powder; or for cow milk is Coconut milk. This works for baking; and for stews, curries, etc., coconut cream or manna (butter) are both delicious and highly nutritious. Add to lentils and rice, with Himalayan salt and pepper, and curry spices like tumeric with healing garlic and veggies – YUM! Additionally, many butter substitutes and cheeses are now available not made from cow milk – though if you use butter or cheese, I recommend organic from grass fed cows ONLY. You can even use plain organic, coldpressed Coconut oil in place of butter… whatever you do, avoid margarine, or any form of hydrogenated fats. I have found that many times people cannot tolerate a food, but when we energy test the organic variety, or lower the amount, they test strong! Keep experimenting  and learning to find what works for you.

Consider protein options such as lentils (green, pink, yellow, French) or legumes (beans are high in fiber), or wild-caught salmon and other cold water fishes (check oceans alive or seafood choices alliance sites for more info.).

Dr. Andrew Weil states that his “nutritional research convinced me of the health benefits of fish”. He goes on to say “…fish provides high-quality protein without the saturated fat present in meat and poultry. And some kinds of fish – specifically, fatty fish from cold northern waters – also provide omega-3 fatty acids, the special, unsaturated fats our bodies need for optimum health. Wild salmon, mackerel, herring, sardines and bluefish are rich in them, as is – to a lesser extent – albacore tuna.” Dr. Mercola is a big proponent of krill. https://www.mercola.com/infographics/fish-oil-vs-krill-oil.htm

Omega-3 sources other than fish are few, but they do exist in: walnuts, flax seeds, hemp seeds, etc. Be sure that the oils extracted from them are fresh: not heated/made rancid, or moldy as many nuts are. They can be soaked in lemon and purified water for an hour and then baked in the over for 20 minutes to minimize negative effects. It is possible to get everything you need from non-animal sources. Research amino acids such as Taurine, Threonine, Theanine, or B-12 supplementation if this is a concern.

Consider eating vegetarian, organic/free range eggs! Of course, all animal “meat” is best if organic as well. The old way of minimal animal meat as a food source, and hunting animals in the wild, being mindful of the needs of the herd, not killing young or mothers for example, was a far superior approach. Getting closer to this is a more balanced way of living. When you are eating animal products, you are taking in the chemicals that are sprayed on the food they eat (corn, soy). You also want to avoid all the antibiotics and bovine growth hormones that factory farms use. They cause inflated stress hormones and inflammation in the animals who live in such stressful and unnatural settings. Unless you eat only food you grew or hunted, or only buy organic, then you’re eating the same poor quality foods that are found in major chains or fast food restaurants. Go to see what they have at your local farmer’s market, whenever you are able!

Eat right, exercise… do something daily that brings you joy; meditate on, and spend time in Nature. Go sit by a beautiful tree or listen to ocean sounds! Connect with your inner and higher wisdom, and cultivate a connection of trust within, and you will be on the best path to feeling healthy. As with creating balance in your life, this is an ongoing journey. Having/cultivating a network of friends who are on the same path is great support. Stay present, pay attention, and keep choosing to be healthy!

 

This article was updated in 2016. Originally printed in the SCAD Chronicle 2006, under the heading, HEALTH GURU it was written by Wellness counselor, Ellen Farrell who coordinated wellness and lifestyle management services in the department of student recreation and fitness.

 

www.ellenfarrell.com

By ellen
October 23, 2016

How Can I Feel More Energy?

By Ellen Farrell, MA, NCC, LPC, EEM-AP

 

Hey Ellen, how can I feel more energy? I am exhausted!

Well, according to Dr. Linda Page, naturopath and author of the best-selling book, Healthy Healing, A Guide to Self Healing for Everyone, the five most common reasons for feeling depleted are:

1. Lack of sleep
2. Stress
3. Adrenal Exhaustion
4. Thyroid malfunction
5. Over-use of stimulants (caffeine, sugar, drugs)

Dr. Page also states that “fatigue-related complaints are one of the top five reasons people visit their physician.” Here are some fun facts:

  •  “Lack of sleep drains your energy, reduces immune response…<Lose 90 minutes of the “8 hours”= reduction of daytime alertness up to 33%!>
  • Chronic stress takes an extra toll, targeting organs like the adrenal glands, taxing stores to depletion
  • The adrenal glands are most affected by stress, emotional strain, anger …
  • Because your thyroid gland governs your metabolism, its smooth running is crucial to providing vital energy resources.
  • Since World War II, an above average number have developed thyroid problems … (likely) due to new chemicals/pollutants in our environment.

*Iodine was removed from our food supply in the late ’80’s and many foods that had iodine such as flour for bread had endocrine disruptors such as bromine added instead. also, flouride and chlorine are often in the water supply – these also interfere with iodine uptake. Himalayan salt is better, and you can find sea salt with iodine added. Regular table salt is stripped of all nutrients and is toxic.
– nervous system stimulants wipe out adrenals, leading to lowered energy levels. <*also be wary of aspartame/”Nutrasweet”, and other processed sugars, and MSG in its many forms>

So what can we do to correct these areas of imbalance?

Some simple things to maintain energy are – don’t waste time/energy with over-worry. Plan well, and make adjustments as needed. Find/work at relationships with people who inspire and encourage you! Spend time in nature. If you can’t be in nature – meditate on it!! Eat right, don’t overdue – keep addictive substances like alcohol to a minimum, get wellness support as needed, and ask yourself – what do I need to do to be healthy? Then listen, and act!

*2016 Update: what is enough sleep for you? Do you get at least 5-6 hours of uninterrupted sleep, with about 8-9 per night (some can make due with less, especially in later years).

Read Dr. Rubin Naiman’s book,  Healing Night, or his blog posts for great information! Consider that environmental toxins are in our air, land and sea – and at the least, all non-organic food (chemically poisoned and stripped of many nutrients), has contributed greatly to immune & gut system issues in people, as well as to the degradation of our natural environments. Bees were added to the endangered list in 2016 – butterflies and birds, and fish have also been noted as having populations in decline.

Please invest in healthy sources of food, with no chemicals!

Buycott toxic food. Some good resources are:

http://www.nongmoproject.org/gmo-facts
http://www.march-against-monsanto.com
https://www.organicconsumers.org/categories/genetic-engineering
http://www.fooddemocracynow.org/about

 

Updated in 2016. Originally printed in the SCAD Chronicle 2006, under the heading, HEALTH GURU written by Wellness counselor, Ellen Farrell who was a clinical counselor and in 2006 she coordinated wellness and lifestyle management services in the department of student recreation and fitness.

 

www.ellenfarrell.com

By ellen
October 23, 2016

Creating Inner Calm Despite Outer Chaos

By Ellen Farrell, MA, NCC, LPC, EEM-AP

 

Is it possible for one to feel calm even when it seems that the world is falling apart? Dealing with busy lives, day-to-day hassles, and often-complex schedules can cause anxiety! In addition, one may have personal issues that take up precious energy such as concerns about: a family member, friend, pet, personal health, love life, professional development or work-related stress, spiritual issues, etc. We may be focusing energy on things that COULD happen (in the future), or stressing and depressing about things that have happened in the past. Imbalances may also be experienced due to improper diet, lack of sleep, inflammation, poor time management, self-sabotaging habits, or substance overuse. When loved ones are exposed to external conflicts, potentially dangerous situations, major transitions, losses, or other challenges, one may feel responsible to ‘fix’ their problems. Especially when global/ environmental/ political issues are layered on top of personal issues, one may feel overwhelmed, which can feel like the proverbial “straw” that broke the camel’s back. How can a person who is leading a chaotic feeling life, still find peace?

As the Tao Te Ching states, “… stay at the center of the circle, and let all things take their course.”

Despite the fact that there may be many circumstances which are chaotic, and even despite the fact that these circumstances may at times feel overwhelming, people DO NOT need to identify with those problems.

Eckhart Tolle shares in his book, The Power of Now,
“Forget about your life situation for a while and pay attention to your life. … Focus your attention on the Now and tell me what problem you have at this moment.

… it is impossible to have a problem when your attention is fully in the Now – a situation that needs to be either dealt with or accepted – yes.

The mind unconsciously loves problems because they give you an identity of sorts. You become so overwhelmed by your life situation that you lose your sense of life, of Being.

Or you are carrying in your mind the insane burden of a hundred things that you will or may have to do in the future instead of focusing your attention on the one thing that you can do now. When you create a problem, you create pain.”

Choosing to live in the present moment can be the beginning of a new, healthier experience – and a richer and more meaningful life. Making fundamental choices, as recommended by author Robert Fritz, and outlined in his book, The Path of Least Resistance supports creating that in your life. These include the fundamental choices, to be:

healthy, free, true to yourself, and the predominant creator in your life –

all of these are to be made in alignment with the highest good.

Another insightful author, Don Miguel Ruiz, in his well-known book The Four Agreements encourages one to commit to four different choices which complement those proposed by Fritz. They are:

  •      always do your best,
  •      don’t take anything personally,
  •      don’t make assumptions, and
  •      be impeccable with your word.

To choose to live a more balanced life (and be able to access inner peace), be prepared to listen, to follow your intuition and to act on it. Begin by taking a nice slow breath –and decide what you want do NOW.

Originally printed in Personal Space, The SCAD Campus Chronicle, Vol. 3, No. 30, July 18 and 25, 2003

 

www.ellenfarrell.com

By ellen
October 4, 2013

Transitions In UX Design

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By ellen