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Anthony Quintiliani, Ph.D, LADC

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September 29, 2019 By Admin

Self-Care to Reduce Compassion Fatigue

Self-Care to Reduce Compassion Fatigue

First let’s begin with what some people do to counteract the stressors of living in a hurried,“over-technologized” world. Technically, “technologize” is not a popularly accepted word, but it is a sad  reality. We live in a time when texting while driving may become the new addiction-based cause for many, many deaths. This addiction is so strong people do it in situations that could case their injury or death, or the injury or death of others. Sound familiar! It should. Cellphone “abuse” is not so different from the plans of cigarette producers to “hook” us on something we will pay for during many years. So here is a partial list of what people tend to do when faced with severe stressors.

What people tend to do that does NOT improve their stress reactivity long-term:

  1. “Smoke and Coke” – a phrase referring to smoking nicotine and drinking sugary soft-drinks when you cannot cope well and feel dragged down with your stressful life and want to feel stimulated.
  2. Of course there is always excessive alcohol and/or drug use as self-medication.
  3. Sleeping – too little or too much, including late onset and too early awakening.
  4. Eating – too little or too much, and may include binging and purging.
  5. Hoarding for whatever security it brings.
  6. Obsessive compulsive  behaviors – as behaviors for security actions to make us feel better.
  7. Being aggressive when it is not necessary to defend yourself.
  8. Insulating yourself from contact with others.
  9. Living under a “victimhood” self-identification. This can change everything!
  10. Participating in self-harming behaviors to activate neurologic, chemical and hormonal changes in your brain and body.
  11. Engagement in unsafe sexual activities to feel “excitement” and/or “loved.”
  12. Spending too much time online or on my “I-Smart” phone. The phone becomes your life!
  13. Doing too much exercise, especially when injuries occur.
  14. Being a person of uncontrollable empathy – a clear boundary issue that wares you out.
  15. Making your job too much of your life – workaholism or compensation for poor self-esteem?
  16. Making do with professional, work stagnation.
  17. Remaining stuck in impaired practices – the most common one being emotional dysregulation.

What people can do that does improve stress reactivity and may even increase joy in life:

  1. Taking brief breaks from the “grind” of work.
  2. Recognizing and contemplating personal gratitude for what you DO have.
  3. Noticing and correcting unhelpful thoughts, emotions, behaviors and communications.
  4. Learning to hold a positive, optimistic mindset and attitude.
  5. Liberating yourself from “stuckness” in anxiety, depression, addictions, and trauma. This most often requires professional help and/or self-help.
  6. Cutting way back on your online time. Researchers suggest anything beyond 3-4 hours/day is a habitual pattern. What do our jobs, schools and parents contribute to the habitual tendencies of habit-forming digital/electronic devices?
  7. Ignoring FOMO!
  8. Spending time reading, writing,  journaling about helpful things.
  9. Spending time listening and/or playing music.
  10. Spending time dancing and/or doing regular exercise.
  11. Spending time doing regular practice of meditation, yoga, tai chi, qi gong, mindful walking.
  12. Petting your dog or cat – or horse. Looking into their eyes when they allow it.
  13. Spending time walking in nature.
  14. Learning to give/get social-emotional support.
  15. Learning to leave work at work – learn to build emotional boundaries.
  16. Practice limit-setting regarding your boundaries and what you do to help others.
  17. Making a firm commitment to improve your wellness.
  18. Taking part in constructive self-reflection.
  19. Paying more attention to positives ( natural for the brain to do the opposite).
  20. Helpful nutrition, sleep and exercise practices.
  21. Learn to play more; learn to be active in creative expression.
  22. Participating in regular spiritual practices.
  23. Spending more quality time with loved ones and good friends when helpful.
  24. Leaving some time to just be in quiet, silent solitude.
  25. Seeking professional help as soon as you “feel” you MAY need it, or when others who care about you “think” you need it.

You will notice that the helpful list is longer than the unhelpful list. However, the unhelpful behaviors are often more automatic, and the helpful behaviors REQUIRE considerable effort to carry out. Your wellness must be a priority for you.

For more information refer to Bray, B. (2019). Counselors as human beings not superheroes. Counseling Today (October, 2019), 18-25

Anthony R. Quintiliani, PhD., LADC  

From the Eleanor R. Liebman Center for Secular Meditation in Monkton, Vermont and the Home of The Monkton SanghaChiYinYang_EleanorRLiebmanCenter

Author of Mindful Happiness  

Mindful Happiness cover designs.indd

New Edition of Mindful Happiness in Production…Coming soon!

 

Filed Under: ANTHONY QUINTILIANI, Calming, Compassion Fatigue, Destructive Emotions, Emotions, Featured, Inner Peace, Interventions, Mindful Awareness, MIndfulness, Recovery, Self -Kindness, Self Care, Self Compassion, Stress Reduction, Success, Tools, True Self, Well Being Tagged With: ANTHONY QUINTILIANI, COMPASSION, MINDFUL HAPPINESS, MINDFULNESS, STRESS REDUCTION

March 25, 2018 By Admin

Polyvagal Interventions for Anxiety

Polyvagal Interventions for Anxiety

S. Porges and his Polyvagal Theory may provide innovative interventions for both anxiety and depression. Many people become trapped in ruminating about the past or worrying about the future; they cannot seem to keep their mind and body in the present moment.  Some strong, fear-based, bodily defenses may not respond well to “talk therapy” alone. In helping clients with such suffering it is important to include a very strong clinical alliance and relationship, as well as personal narrative on internal introjected messages about their vulnerabilities, fears, and self-doubts. Recall that anxiety is generally a body-based defense from lower brain areas (limbic and brain stem). These areas are often un-affected when just “talk” occurs in therapy. There are certain signs that a person’s anxiety is acting up in a clinical session. These are:

  1. Higher pitched voice, sometimes with speedy delivery;
  2. Prolonged silences;
  3. Tighter, flat face and tight jaw – often with the upper face lifting slightly;
  4. Random nervous body movements;
  5. Rapid, higher-chest breathing;
  6. Problems in awareness, memory, and cognitive comprehension; and,
  7. Sometimes full blown panic.

When such anxious defenses appear, the therapist needs to move to grounding and calm breathing interventions.  Talking it through, working it through may be insufficient to restore emotion regulation. Porges makes the following suggestions to activate polyvagal interference to anxiety. If successful, emotion regulation will be re-established.

  1. Request the client to exhale more slowly, and with more emphasis.
  2. Then have the person extend slightly their exhalation. Be careful not to extend too far; discomfort will follow.
  3. If the person is fearful of public speaking or presenting in a group therapy session, request that they add more words to their sentences. This will require a change in breathing process – thus extending the exhalation.
  4. Practice longer exhalations as the client breathes more slowly and more deeply.
  5. Have the client lay on their back with their slightly bent legs high up on a wall – breathe

Anthony R. Quintiliani, PhD., LADC

From the Eleanor R. Liebman Center for Secular Meditation in Monkton, Vermont and the Home of The Monkton SanghaChiYinYang_EleanorRLiebmanCenter

Author of Mindful Happiness  

Mindful Happiness cover designs.indd

New Edition of Mindful Happiness in Production…Coming soon!

Filed Under: Breathing, Featured, Interventions, Polyvagel Tagged With: ANXIETY, POLYVAGAL, S PORGES

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