Integrative Mental Health Dr Catherine Hart Weber AACC

Integrative Mental Health Dr. Catherine Hart Weber AACC 2015 www. howtoflourish. com

A lifestyle A healing model Flourish Conferences Flourish Retreats Flourish Intensives www. howtoflourish. com

Healthy Sexuality Please add your voice to the research www. sexinchristianamerica. com

Best Practices For Prevention and Thriving in Well Being

The science of Well Being The science of Human Flourishing - the study of the conditions and processes that contribute to the flourishing or optimal functioning of people, groups and institutions. Gable & Haidt 2005 p. 104 Faith And Human Flourishing - the practice of promoting and inviting others into the abundant life in Christ

Necessary Changes: Positive Psychology since 1998 • Dirty little secret of mental health. • Mostly symptom relief. Given up on cure. • Psychology became mostly about crisis management – health care is mostly illness care • Cosmetic treatments are reaching a 65% barrier of treatment effectiveness • Mental health science has not been strong in soul care - cultivating wellness and providing prevention and health promotion

A pioneer in positive psychology - Harvard psychiatrist George Vaillant, notes that psychiatry is always talking about mental health, but not doing anything about it. psychiatric texts tend to focus solely on mental disease. one leading psychiatric textbook "has 500, 000 lines of text [with] thousands of lines on anxiety and depression, and hundreds of lines on terror, shame, guilt, anger, and fear. But there are only five lines on hope, one line on joy, and not a single line on compassion, forgiveness, or love. ” Factors that cultivate wellbeing

Reducing ‘misery’ – languishing Negative symptoms (loss, stress, worry, anxiety, depression) Increasing positive states – Flourishing Wellbeing (love, joy, peace, hope, gratitude) Increasing resilience in adversity Post traumatic Growth (hope, optimism, purpose)

This new psychology will be a smaller and humbler discipline. But it will also be a much more useful one. In such a trans-modern world, psychology would be the handmaid of philosophy and theology, as from the beginning it was meant to be. Paul C. Vitz Theology has once again become more important to Psychology

This new psychology will be a smaller and humbler discipline. But it will also be a much more useful one. In such a trans-modern world, psychology would be the handmaid of philosophy and theology, as from the beginning it was meant to be. Paul C. Vitz Theology has once again become more important to Psychology

ghteous Will Flourish Like A Palm 92

Welfare of every kind Contentment Delight and pleasure Good and beautiful life

Integrative Medicine The body has a mind / soul Integrative Mental Health The mind /soul has a body Integrative Spiritual Formation The spirit has a mind, soul, body “WHOLE PERSON”

Duke Integrative Medicine

The doctor of the future will give no medicines, but will interest his patients in the care of the human frame in diet, and in the causes and prevention of disease Thomas Edison Self care. Nutrition. Exercise. Sleep. Healthy lifestyle. Prevention.

INTEGRATIVE MENTAL HEALTH

Integrative Mental Health - Wellbeing • Focus is on optimizing health as well as ill- health and disease management • Not just ‘what is wrong’ with you – but also ‘what is right with you’. Strengths. Resilience • Consider all of who you are: body, mind, spirit in the context of a healthy environment • Envision life balance with vitality and joy • According to the World Health Organization: Health is “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”

Integrative Mental Health Goals • Enhance the ability of mental health care providers to promote wellness, healing, flourishing and transformation • Raise awareness of evidence-based uses of nutrition, mind-body practices, botanicals, dietary supplements, light, music, spirituality and other techniques as treatments for common mental health problems. • VALIDATING FOR CHRISTIAN SPIRITUALTIY

Conventional Treatments • Use synthetic drugs and psychotherapy to reduce symptoms • Psychotherapy • Support Groups • Psychotropic medications • Electroconvulsive therapy

Integrative Mental Health Care James Lake, MD • Complementary and alternative medicine (CAM) and therapies are already used widely to treat or self treat mental health problems. (Herbs, vitamins, nutrition, EEG biofeedback, ) (Acupuncture, homeopathic remedies) • Integrative Mental Health care takes into account classic neurophysiological and psychodynamic understandings of mental health illness while being open to other kinds of explanations – functional medicine, brain mapping, spiritual causes and meanings etc.

Integrative Strategies • Combines conventional drugs or psychotherapy with herbs, vitamins, nutrition, mind-body therapies, energy healing or other non conventional approaches • More adequately addresses the complex causes of symptoms – than using a single conventional, alternative or complementary modality.

Integrative treatment strategies • Collaborate with other specialists: Groups. Naturopath, nutritionist, functional medicine, chiropractor, physical therapist, herbalist, complimentary, integrative medicine • Antidepressants combined with high-potency B complex for depressed mood • Antianxiety medications combined with yoga for generalized anxiety • Bright light exposure, exercise, lithium for bipolar disorder • Spiritual support group, dim blue morning light, kudzu for chronic alcohol abuse

Whole Person Integrative Inter/trans Disciplinary Lifestyle Practices • • Spiritual Practices. Meditation. Guided imagery Mind / Body approaches. Nutrition. Supplementation. Botanicals. Herbs Exercise. Yoga. Deep breathing. Laughter therapy. Rest. Sleep. Dream interpretation Time in nature. Light therapy. Pet therapy Music. Dance. Creativity. Arts. Environment. Relationship connections

Evaluate Client from an Integrative Perspective • • Tell me about your nutrition? What you do for exercise / physical activity? Has alcohol or drug use ever been a problem? Do you have problems sleeping? Tell me about the stress in your life How do you manage / cope with stress? How do you experience your spirituality? Who are your closest social connections ?

INTEGRATIVE SPIRITUAL FORMATION

Spirituality and religion belong in the healing paradigm They are determinants of health and they are factors in recovery and well-being and longevity. – Airdre Grant Ph. D. Australia Study published in the Journal of the Australian Traditional Medicine Society

Stress and Tranquility System Stress Recovery Stress Management

• It is exceedingly clear that the chronic stress of twenty-first century living is not a mere inconvenience, but a major problem that needs to be recognized and treated seriously. Unless we as a society learn to slow down, breathe, examine our values and change our hectic lifestyles, we will continue to suffer from cardiovascular disease, immune deficiencies, depression and a host of other illnesses. Further, we will pass these traits and poor coping skills to our children who could experience even greater suffering given their exposure to severe stress from the first days of life. Jessie Shaw NEWSWEEK

What is stress? • Response of the body to any demand. Hans Selye • Over arousal of your adrenal system • Being stretched beyond designed boundaries • Extending too much energy without recovery • Causing inflammation and damage

Types of stress • Eustress ‘Good stress’ to cope, react, for fulfillment • Short term Acute stress • ‘Anticipatory stress response’ Worry • Distress • Prolonged stress ‘chronic stress’ * Stress Disease Irreversible damage

Stress Accelerates Aging - Illness Causing Irreversible Damage {These women are supposedly the same age}

THE STRESS CURVE STRESS COPING Acute Stress About 4 weeks Chronic Stress CORTISOL Mobilizes action -Retrieves glucose -Enhanced feeling of well-being -Increased strength/copin g/ stamina START TIME CORTISOL changes its function – survival takes precedence over feeling good – Becomes defensive - Stores glucose (obesity) - Blocks anxiety receptors - Causes Depression - Anger/irritability - Elevated blood pressure etc.

STRESS INTERVENTION • STRESSORS Loss, challenges, illness, conflict , crisis, fears • STRESS Listen to your life. What are the symptoms? What healthy or unhealthy ways am I coping? Further consequences are preventable • DISTRESS (chronic stress) Headaches, high blood pressure/cholesterol, pain, inflammation, illness, anxiety attacks, depression. Reversible • STRESS DESEASE Sudden heart attack, Enlarged adrenals, immune disorders, neuronal damage, hippocampus atrophy. Irreversible

4 Epidemic Effects of Chronic Stress • • 90% of doctor visits are stress related 75% of diseases are stress related Increased pain – Reduced endorphins Increased anxiety – Reduced natural tranquilizers Increased risk for illness – Reduced immune system Increased fatigue and depression – Reduced adrenaline resources

Metabolic Syndrome A group of risk factors that occur together due to stress and increase the risk for: - Large abdominal circumference - High blood pressure - Coronary artery disease - Stroke - Type 2 diabetes - High cholesterol - Addictions, Depression, Burnout.

Adrenalin – heart (Protection. Fight or flight) Addicting. Feels good. Clots. Heart disease. High Cholesterol Cortisol – brain (Messenger. Mobilizes) Anxiety. Depression. Diabetes. Depletes immunity. Increased illness. Fat around middle. Panic attacks. Fuzzy brain. Hippocampal shrinkage. Poor memory STRESS MANAGEMENT IS ALL ABOUT MANAGING YOUR ADRENAL SYSTEM

Parasympathetic Nervous System REPAIR Sympathetic Nervous System PROTECTION 39

75 – 90% of diseases and maladies (many caused by stress) are preventable through intentional healthy lifestyle Lifestyle Medicine Eat well. Exercise. Sleep enough. Pray. Connect. Have Purpose

INTENTIONAL WELLNESS LIFESTYLE MEDICINE

Treating Stress Integrative Whole Person Approach • Look at biological system along with physical, mental, emotional, spiritual, social system. • What are your stressors? • What is your stress response style / skills? • Refer for physical exam, testing • Evaluate lifestyle – nutrition, exercise, sleep, social support • Plan for Resilience and Recovery

• • • Integrative Mental Health Mind Body Approaches Prayer Meditation Mindfulness Deep breathing Guided imagery Nutrition Supplements Botanicals Herbs Progressive muscle relaxation Exercise Massage Body work Rest Sleep Art therapy Music Dance therapy Time in nature Reading Journaling Biofeedback Hypnosis Acupuncture

REALMS OF BEING PRAY Love God SPIRIT HEART THRIVE Love Yourself LOVE Love Others SOUL MIND STRENGTH RELATIONSIPS BODY BRAIN EMOTIONS

REALMS OF LIFE REST PLAY CALLING PURPOSE RENEWAL RECOVERY RESTORATIVE NICHE PLAY ENGAGEMENT RESTORATION CREATIVITY WORK

PRAY heart, spirit

The world is going through difficult times, and they may become more difficult still. All the more reason to be rooted in prayer. Thirsting For Prayer – Jacques Philippe

Neurotheology Spiritual Neuroscience

If you want to achieve maximum health, here a few things that you should do: exercise regularly, eat nutritious and minimally processed foods, drop those extra pounds -- and PRAY. Regular prayer and meditation has been shown in numerous scientific studies to be an important factor in living longer and staying healthy. Prayer is the most widespread alternative therapy in America today. Over 85 percent of people confronting a major illness pray, according to a University of Rochester study. This is higher than taking herbs or pursuing other nontraditional healing modalities. And increasingly the evidence is that PRAYER WORKS !

5 Scientifically Supported Benefits of Prayer Psychology Today Clay Routledge Ph. D 2014 • • • Prayer improves self-control Prayer makes you nicer Prayer makes you more forgiving Prayer increases trust Prayer offsets the negative health effects of stress

Prayer Changes Everything – You and your brain • Famous nun study. • People who intentionally use their minds to train their brain (prefrontal cortex to balance their mood systems) through daily prayer and meditation, can literally go from an anxious, fearful mood state to another more peaceful, joyful one that can be seen on a brain scan.

Continual Conversation with God Practicing The Presence of God

Continual Conversation - with benevolent loving God • Prayer is a continual internal conversation and dialogue • What is your conversation with God like about this? • Studies in psychoneuroimmunology shows that the strongest way to bring healing is through spirituality. Studies done with AIDS patients who believed in a benevolent and loving God showed their viral load dropped 5 times faster. Immune health improved 5 times faster. • Those who had a relationship with this benevolent and loving God improved even more.

Many Effective Ways to Pray • Breath Prayers – Serenity prayer – Jesus prayer “Lord have mercy” • Praying scripture (Ps 23, Lord’s Prayer) • Listening prayer (10 minutes) • Centering prayer • Welcoming prayer • 12 minutes of focused prayer

12 minutes of focused prayer

12 Minutes of Focused Prayer It has been found that 12 minutes of daily focused prayer over an 8 week period can change the brain to such an extent that it can be measured on a brain scan. This type of prayer seems to increase activity in brain areas associated with social interaction, compassion and sensitivity to others. It also increases frontal lobe activity as focus and intentionality increase. Even though toxic thought can cause brain damage, prayer can reverse that damage and cause the brain and body to thrive. – Dr. Caroline Leaf

CHRISTIAN MEDITATION

Benefits of Meditation /Contemplative practices • Meta analysis studies verify that meditation practices are good for physical, psychological and mental health • Meditation helps to focus attention and concentration, decreases mind wandering and increases cognitive performance. • Meditation has largest effects in reducing negative emotions (alleviates bad feelings) reducing stress, promoting relaxation.

Meditation brain benefits • Meditation creates good, exciting chemical activity around center of brain • Dopamine – focused and alert • Seratonin – claming • Endorphins – reduces pain, boosts feeling good • Oxytocin – boosts feelings of bonding • Christian Meditation – promotes ‘surrender’ - invites Spirit of God – changes our hearts – life.

CHRISTIAN MEDITATION • Concentrative techniques use an object of focus or attention, which can be a spiritually meaningful word or phrase, your breathing, or a picture or physical experience. (focus on Jesus – God – goodness) • Guided meditation in which the content of meditation is regarded as very important and is attended to in a mindful rather than analytic or judgmental way. (e. g. being more aware of the love and presence of God) • Mindfulness methods emphasize staying present in the current moment and maintaining an alert, aware state in a nonjudgmental way. (being in presence of God)

PRACTICING PRESENCE The ability to be in the present moment is a major component of mental wellness. Abraham Maslow

BEING FULLY PRESENT • Mindfulness - is "the intentional, accepting and nonjudgmental focus of one's attention on the emotions, thoughts and sensations occurring in the present moment” • Increasing awareness of internal and external experience (feelings, thoughts, images, bodily sensations internally; sights, sounds, smells - externally) • Nonjudgmental observation and acceptance of these experiences • Cultivation of compassion towards self-experience, • Developing curiosity and openness towards experience • Returning to the present moment when one’s mind wanders into daydreaming or fantasies Kabat-Zinn (2005)

The Healing Power of Mindfulness Interventions to rewire the brain • 60 Minutes featuring Jon Kabat-Zinn • https: //www. youtube. com/watch? v=Hb. LVTZu. Tdm Q John Kabat-Zinn • https: //www. youtube. com/watch? v=_If 4 a-g. Hg_I Proven effective intervention for: Stress. ADHD. Anxiety. Depression. OCD. Personality disorders. Nature Deficit Disorder. Sex therapy. Being fully present in the now • Combining mindfulness with movement. Yoga. Walking meditation.

Mindfulness-Based CBT UCLA Mindful Awareness Research Center • http: //marc. ucla. edu/mpeg/Body-Scan. Meditation. mp 3 Body Scan Meditation (3 mins) • http: //marc. ucla. edu/mpeg/01_Breathing_Me ditation. mp 3 Breathing Meditation (5 mins) • Principles and Practice of Sex Therapy Page 32 Mindful Eating Meditation

Mindful Eating Savoring the moment

Christian Mindfulness • http: //www. christianmindfulness. co. uk/mindf ulmusic. html • Listen mindfully to this classical music by Johann Sebastian Bach. Allow your awareness to be focused entirely on the experience of listening to the music and melody. Notice how you respond/react in both your thoughts and emotions. • https: //www. youtube. com/user/richj 615 • https: //www. youtube. com/watch? v=ne. F 8 o. IO 1 q. A 4 Psalm 42 Meditation • https: //www. youtube. com/watch? v=c. Vrg. TIBa f. GM Calm Me Lord

Christian Mindful Practices • http: //open. biola. edu/resources/christ-in-youhow-mindfulness-connects-you-to-the-holyspirit Jeffrey Schwartz (UCLA) The Holy Spirit is your inner guide helping you • http: //cct. biola. edu/resources/mindfulbreathing-exercises-getting-mentally-fit/ Basic instructions of real mindfulness Articlehttp: //www. christianpsych. org/wp_scp/ mindfulness-and-christian-devotionalmeditation/

SILENCE SOLITUDE PEACE AND TRANQUILITY

We need to find God, {be filled with the Holy Spirit} But He cannot be found in noise and restlessness. God is the friend of silence. See how nature - trees, flowers, grass- grows in silence; see the stars, the moon and the sun, how they move in silence. . . We need silence to be able to touch souls. - Mother Teresa

Blaise Pascal – a theologian and philosopher in the 17 th Century wrote - All of humanity’s problems stem from the inability to sit quietly in a room alone.

Psychologists at the University of Virginia did a series of tests, where participants were left alone in a room to sit quietly for 6 to 15 minutes with no available distractions. Except. A device that would allow the participants to give themselves painful electric shocks They were even given a sample shock beforehand, to control for the ‘curiosity factor’. But even with their curiosity satisfied, there was such a great need for distraction, that 1/4 of the women and 1/3 of the men shocked themselves at least once during the 15 minutes. One man (whose data was left out of the study) actually shocked himself – get this - 190 times !! Most of those surveyed reported a great deal of difficulty and said they disliked the experience. Most said they were unwilling or unable to simply sit quietly by themselves for a mere 15 minutes !! That’s shocking !!

SILENCE AND SOLITUDE • Importance of reading in silence • https: //www. youtube. com/watch? v=o. W 0 c. Bf i. YUd. A • Salvation Army. Spiritual practice • We need more silence in our liveshttp: //www. relevantmagazine. com/life/w e-need-more-silence-ourlives#Tdjv. GZm. MWOm 5 K 1 bo. 99

SPIRITUAL PRACTICES FOR WELLBEING INNER LIFE • • • Detachment. Fasting • Solitude – silence • Retreats. Sabbath • Spiritual reading, study • Prayer. Meditation. Journal Gratitude. Contentment • Worship. Praise. Practice the presence of God • Self examination Awareness. • • Confession • OUTER LIFE Take care of your body Engagement Relationships Cultivating Spirit emotions, character. Generosity. Love. Kindness. Compassion Community Spiritual friendships Simplicity Service Creativity. Beauty in nature

THRIVE soul, emotions, mind, brain, body,

MEDICAL NUTRITIONAL THERPAY Let your food be your medicine

Nutrition Consultant Nicole Wood M. S. R. D. Loma Linda www. wellnesslifestylenutrition. com • Nutrition and Dietetics consulting services • Nicolecwoodrd @gmail. com

Client Nutrition Awareness • Consider diagnosis and presenting problems for possible nutrition concerns. • Stress, eating disorders, substance use, lifestyle patterns, major medical illness, mental health diagnosis, any medications • Fad diets. Limiting food groups • Lifestyle nutrition patterns in culture or environment

Larry from Kentucky “Mountain Dew Mouth” That Sugar Film https: //www. youtube. com/watch? v=PI 7 Fk. Bo. Dxx 4

7 key strategies for basic nutrition Increase fruit and vegetable intake Increase fiber rich foods Increase fluid intake Build diet around anti-flammatory benefits Combine protein and carbs with each meal and snack • Consume smaller, more frequent meals daily • Limit alcohol, sugar, caffeine, processed foods • • •

Nutrition for Anxiety and Depression • Emphasis is on balancing serotonin and dopamine levels. • A healthy ‘gut’ is a necessity to support healthy hormone function in the brain • There is a brain / body connection

Serotonin • Serotonin is the happy and calming hormone • Serotonin is produced from an amino acid called L Tryptophan • Serotonin stimulates peacefulness and sleep • Increased levels are ideal during evening hours before sleep • Foods to increase serotonin: vegetables, fruits, turkey, flax seed, buckwheat, eggs, banana, dark chocolate • This is a common reason for choosing comfort foods and chocolate cravings

Dopamine • Made from an amino acid called L Tyrosine • Stimulates pleasure and alertness • Higher levels are needed in the earlier part of the day. • Foods that boost dopamine: protein in meat and fish, banana, avocado, almonds, pumpkin seeds. • In the morning consume whole grains and complex carbs such as oatmeal, cereal, toast.

Supplements that increase serotonin and dopamine • • Vitamin B 6 Omega 3’s Vitamin D (alternative 20 mins sunshine) Probiotics (fight bad bacteria and increase healthy bacteria)

Stabilizing Blood Sugar Levels • Fluctuating levels of Insulin and cortisol negatively influence hormone levels. • Consume cinnamon daily (on oatmeal, in tea, in baked goods) • Balance protein and complex carbs every 2 to 3 hours

Stress and Adrenal Fatigue • Adrenal glands have a hard time adapting to stress • Over time chronic stress causes increased cortisol and lower GABA levels • Manage stress by lowering cortisol levels through stress management techniques and blood sugar stability • Supplements: Vitamin B, C, magnesium, probiotic • Foods: Avoid sugar, alcohol and processed foods. Healthy fats, seeds, avocado, nuts, coconut oil

Antioxidants • Are molecules that prevent excessive oxidative stress by breaking down free radicals to reduce harm on the body • Prevents cellular damage, decreases risk of disease and reduces the aging process • Essential vitamins and minerals high in antioxidants: Vitamins A, C, E, catechins found in green tea. Resveratrol in red grapes • Food sources: berries, pomegranate, grapefruit. Dark leafy greens, broccoli. Walnuts. Beans. Green tea. Herbs and spices – turmeric, cinnamon, mint, thyme.

Nutrition Resources Nicole Wood R. D. M. S. www. wellnesslifestylenutrition. com • Beware of nutrition fads and false claims • Nutrition app – myfitnesspal • Group support weight loss programs – Weight watchers. Overeaters annonymous. Daniel Plan (Rick Warren) • Nutrition resources Pub Med. Web MD • Connecting with dietitians. www. eatright. org • Eating plan - www. choosemyplate. gov

Wellbeing and Fitness

Wellbeing and Fitness Caitlin Weber, M. A. Clinical Psychology Candidate www. caitlinweber. org Certified • Fitness and Nutrition Coach • Mat Pilates Instructor

Sitting is the new smoking

Exercise Basics • Exercise is a natural tranquilizer Passive and Active exercise gives benefits for stress recovery • Movement must be enjoyable for consistency. • Include: Cardiovascular. Strength Flexibility • 10, 000 steps in your day 97

EXERCISE FOR STRESS RESILIENCE • ANAEROBIC – Uses intense power and strength. ‘Fight’ response, correlated with ‘anger’. Used without oxygen. – Weightlifting. Sprinting. • AEROBIC – Rhythmic or continuous movement. Flight response, correlated with fear and anxiety. Uses oxygen for moderate intensity for prolonged duration. – Long walking. Swimming. Dancing

BENEFITS OF AEROBIC EXERCISE • Reduction of blood pressure. LDL cholesterol. Decrease in body fat, and physical arousal from stress. • Epinephrine associated with fear is released 3 x as much and lasts longer than norepherine • Best way to deal with fear. Aerobic exercise. • Great release for anger and anxiety.

Effects of Exercise • Short term effects: neural and hormonal, lasting 36 hours after one session • Long term effects: after 2 weeks, 10% of benefits are lost. After 1 month, 40% of benefits lost. After 6 - 8 weeks of training, decrease in resting heart rate, resting blood pressure, muscle tension, better quality sleep, increase immune system, decreased cholesterol

OPTIONS FOR EXERCISE • • Integrating exercise into session Jump sport Resistance bands Ankle weights House chores / gardening Videos. DVD’s. Apps Exercise equipment (treadmill, bike, elliptical)

Exercise increases NEUROGENESIS • Normal decline of aging in hippocampus was improved with aerobic exercise • Exercise – walk at fast pace – 40 minutes – 4 x week for 12 weeks • Increase in brain volume is correlated with standard measures of cardio fitness • Combine new complex learning with exercise for more cognitive gains, grow new brain cells • Kramer / Exergaming • Richard Davidson (HIPPA) Games To Do You Good.

SOUL CARE WHAT ENERGIZES, RENEWS ? WHAT STRESSES, DEPLETES ?

You cannot have an impactful life with an impoverished soul. Soul neglect is the greatest spiritual epidemic of our time, and people with neglected souls rush through life disconnected from God and dis-integrated within themselves. When the soul is understood and attended to, we can be liberated from hurry, preoccupation, unsatisfied desires, and chronic discontent. SOUL CARE John Ortberg, Soul Keeping: Caring For the Most Important Part of You

SPEND TIME IN NATURE

The Beauty Of Nature Will Soothe and Heal You "I go to nature to be soothed and healed, and to have my senses put in order. " - John Burroughs

Healing Nature Deprivation Disorder • Research shows that spending time in nature reduces stress, fear, anger and eases mental fatigue. Increasing pleasant feelings. • A University of Rochester study found that just looking at natural landscapes (as opposed to manmade environments) makes us feel more generous, connected to others, and in tune with our inner selves. • Time in nature contributes to stress reduction and healing

Benefits of spending time in nature • Spending just 20 minutes in vegetation rich nature reduces stress, improves vitality. • Living near green space (park or wooded area) experienced less anxiety and depression • Being near trees (park, forest) boosts immunity • Sunlight activates Vitamin D which helps stress recovery and prevent disease. 10 minutes a day • Being in nature boosts happiness • Being in nature can be a spiritual practice • Time in the enriched environment of nature inspires creativity

HEALTHY HABITS OF THE MIND “Think on these things…”

• http: //drleaf. com/about/scientific-philosophy/ • 21 Day Brain Detox - Dr. Caroline Leaf • Learn methods that can turn these experiences into lasting neural resources that counter the negativity bias and lower anxiety, lift mood, promote calmness and hardwire happiness into the brain. UCLA • http: //lifespanlearn. org/index. php/conferences/upcom ing-conferences/happiness-20? utm_source=newsletter_54&utm_medium=email&ut m_campaign=fall-workshops-for-ce-credit-fall-2015

Cultivate Positive Spiritual Emotion and States of Being

APPRECIATIVE HEART

SPECT scan of blood flow to brain NEGATIVITY APPRECIATION

APPRECIATIVE HEART Feeling and practicing gratitude is the single strongest predictor of satisfaction with life. – Count your blessings – Keep a gratitude journal – Show appreciation – Express gratitude – Write gratitude letter. Pay a visit – Appreciative heart - is good medicine (www. heartmath. com)

LOVE hardwired for relationship attachments

The greatest disease in the West today is not TB or leprosy; it is being unwanted, unloved, and uncared for. We can cure physical diseases with medicine, but the only cure for loneliness, despair, and hopelessness is love. There are many in the world who are dying for a piece of bread but there are many more dying for a little love. Mother Teresa, A Simple Path: Mother Teresa

Attachment Theory Secure Insecure

Oxytocin ‘Tend and Befriend’ • Oxytocin is a ‘hormone’ released from the pituitary gland - during touch, intimacy. • Oxytocin evokes security, bonding, calmness. Decreases anxiety, stress -hormone cortisol. • “Liquid trust”

Experiments have been done to measure what helps in stressful situations. One was the value of having someone holding your hand while getting a shock on your ankle or putting your feet in buckets of ice cold water. (a lot of shocking going on) Those who had someone hold their hand during the procedure showed calmer f. MRI brain scans. Other research has proven the powerful effects of kindness and smiling

PET THERAPY Emotional Support Animals DOGS ARE LIKE FAMILY

• Dogs are the only animals besides primates to look humans in the eyes. Eye contact is significant • Science April 17 reported when people sustain a long gaze with their own dog, both receive a boost in the brain hormone oxytocin, which is associated with bonding and attachment. • Research suggests that dogs tap into the same mechanism that parents use to bond with their infant children. Live Happy October 2015

Life is all about divine union and love Martin Buber, the great theologian of the twentieth century when asked where God was found, he did not say in heaven. He did not even say God is everywhere. He said “God lives in relationships. ” Life change happens in circles not rows - Andy Stanley Social Support. Small groups

The Healing Power of Sharing Our Stories Small Groups The truth is, in order to heal we need to tell our stories and have them witnessed… - Sue Monk Kidd Dr. Beth Brokaw. Groups for cancer patients Who are your five closest friends? Who is your ‘tribe’? ‘Moai’? Cultivate friends who are safe and funny

Facebook Fiction Facebook Façade • • • Projects idealized, edited, distorted - false self Diminishes authentic, full spectrum - true self Diminishes capacity for genuine intimacy ‘Scary to be close’ Diminishes ERQ skills Increases narcissism

I fear the day that technology will surpass our human interaction. The world will have a generation of idiots Albert Einstein

Look Up • https: //www. youtube. com/watch? v=JMv. VQc Gzgk. M

REST

Importance of Sleep • All biological organisms have an ‘internal clock’ – a 24 hour sleep-wakefulness cycle that follows circadian rhythms linked to light and darkness. • Sleep is a process of self-regulation. Mind/body /Spirit/ Brain enter into a restorative period. Essential substrates of life are replenished. • Hormones, neurochemicals, peptides are generated – regulating all body systems and regeneration of growth cells. Short-term memories are converted to long term. REM sleep – short term memory is integrated into our personal histories, creating new ideas about the self and the world.

SLEEP A good laugh and a long sleep are the best cures in the doctor’s book. —Irish Proverb • National Sleep foundation recommends most adults get 7 to 9 hours of sleep a night • Well being index scores peak at eight hours of sleep per night for people under age 65. • Children may need up to 13 hours sleep a night • Quality of sleep matters.

• Nearly 30% of U. S. adults report sleeping less than 7 hours a night. • 50 to 70 million have chronic sleep and wakeful disorders. • 11% U. S. adults get enough sleep a night • Americans between ages of 30 to 64 who get less than five hours of sleep have the lower end of well being. • More than four out of every 10 adults are getting less than seven hours of sleep a night 42% Sept 5 -9, 2014 Gallup Healthways Well Being Index

Get Enough SLEEP God’s natural antidote for stress • Two basic types of sleep - Non-REM dream sleep Physical rest and recovery. Rejuvenation, growth, immunity, energy/health - Dream sleep Rapid Eye Movement REM Brain recovery. Defragments the brain, improves learning and memory Dr. Hart Sleep: It Does a Family Good

Sleep Hygiene • Before going to bed at night, reflect on gratitude, read scripture and pray. • Release to God the things on your mind • Enter into a time of regeneration for your brain, body and being. • Prepare your mind and body for rest • Don’t eat or exercise late • Establish sleep ‘rituals’ • Darken the room • Use aromatherapy (lavender) Sleepy time tea

God’s prescription of renewal for Elijah 1 Kings 19: 5 -8 Sometimes the most spiritual thing you can do is snack and take a nap.

Sabbath Rest

Rest provides Recovery • Stress and soul recovery Relaxing the body and calming the mind. Restoring the damage done to the body and soul from stress (violence) of everyday life. • Sabbath If you don’t have time to take a Sabbath then you are living the life of a slave. Because you think if you don’t work you will die. Then you have no freedom and you are a slave to this world.

• Divert daily – do something fun – replenish. Do NOTHING. Sleep enough every night. Enjoy being with God • Withdraw weekly – Sabbath. Rest. Take at least a day off every week. Enjoy your life ! • Restore monthly – Take mini retreats. Visit with friends. Be with family. Get out into the beauty of nature. • Abandon annually – Get away from your work. Go to a conference. Go on a retreat. Take a vacation.

Cultivate Rest and Play If we want to live a wholehearted life, we have to become intentional about cultivating rest and play, and we must work to let go of exhaustion as a status symbol and productivity as self worth. – Brene Brown

PLAY

What is nourishing, restoring for you? Play is essential for recovery, creativity • Play pleɪ(n. ) activity, often spontaneous, engaged in for recreation. EN JOY MENT !! Freedom of movement within a space. • Play - Leisure, restoration, refreshment, hobby • ‘Childlike’ - adventure, wonder in the ‘now’ – Go outside and ‘play’. What would you do?

Restorative niches Engage in a meaningful, enjoyable activity that you can practice with mastery providing ‘flow experiences’ – the state in which you find yourself lost in the activity for itself - that challenges you enough Have fun. Laugh a lot !

CREATIVITY When we play we are more creative and productive

PLAY Dallas Willard • Play is good. Creation was play for God … Creation was an act of joy and delight in the goodness of what was done… So when we play, we seek God in what is good through play. • Work is creative and related to play. Work creates value. Allows us to watch God move. • Play is creation of value that is not necessary- but reveals God’s beauty with delight, wonder and joy.

PLAY: How It Shapes the Brain, Opens the Imagination and Invigorates the Soul - Dr. Stuart Brown • Founder of National Institute for Play • Play is time spent without purpose’. • Loosing track of time. (nesting, piddling around the house, editing photos) • The opposite of play is not work – the opposite of play is depression. • There is a similarity between the biological need for play and our body’s need for rest. • But - many still believe that exhaustion is a status symbol of hard work and sleep is a luxury.

Play can transform work • It can bring back excitement and newness to our job. Play helps us deal with difficulties, provides a sense of expansiveness, promotes mastery of our craft and is an essential part of the creative process • Most important, true play that comes from our own inner needs and desires is the only path to finding lasting joy and satisfaction in our work. In the long run, work does not work without play”

ADULT COLORING

What is Restorative Play for you?

MY PLAN TO FLOURISH IN WELL BEING AS A WHOLE PERSON • PRAY – Loving relationship with God • THRIVE – Loving relationship with myself • LOVE – Loving relationship with others • WORK • REST • PLAY

Positive Health Psychology WELLNESS STRATEGIES Good nutrition • Reduce ‘junk food’ • Exercise Sleep. Rest. Relaxation • Relax your body • Listen to your body • Calm mind Manage negative • thoughts and emotions • Digital Wellness • • • Cultivate healthy relationships Re-arrange lifestyle. Create healthy boundaries, habits, Pray with gratitude Laugh. Keep a hopeful perspective. Optimism Cultivate spiritual life for Spirit emotion, virtues Hug a pet

THE BENEDICTION May the Lord bless you and keep you May the Lord make his face to shine upon you And be gracious to you May the lord lift up his countenance upon you And give you peace

A lifestyle A healing model Flourish Conferences Flourish Retreats Flourish Intensives www. howtoflourish. com