Category: Mindfulness Practice

Managing Transitions with Mindfulness

In a previous post I explored the use of storytelling as a way to manage life transitions.  In this post I want to discuss a story of personal transition shared by Peggy Farah, mindfulness teacher and licensed physiotherapist.   Peggy was interviewed by Jon Waal on his Life Through Transitions podcast (Episode 48).  Her focus in the interview is tuning into your body using mindfulness as a way to manage life transitions.  She initially started her more than 20 years working with emotional and mental health by supporting children and youth who were dealing with grief, loss or critical illness – all extreme life transitions that are described by Bruce Feiler as “lifequakes”. 

Beneath Peggy’s competence as a therapist was a private struggle with “body image” – she was disgusted with her body (despite dieting) and had a “difficult relationship with food”.  It was as if she disowned her body and continuously retreated into her thoughts, becoming lost in cognitive processes – avoiding having to confront her challenging relationship with her body.  It was during her Masters study of Psychotherapy and Spirituality that she was able to use mindfulness to “reclaim her body”.

As part of her postgraduate studies, Peggy had explored the concept of “presence” and discovered the merits of Eastern religions, especially Buddhism.  She was also introduced to the numerous documented benefits of mindfulness which she describes as “deep noticing” in a way that is non-judgmental.  This opened up the possibility of overcoming her own negative self-evaluation and time spent in her “monkey brain” – in Buddhist philosophy, the concept of “monkey mind” relates to restlessness, disorder and lack of control.

Mindfulness to manage transitions

From her reading, Peggy came to understand that mindfulness could provide her with an “emotional breather”, could actually enable her to “press pause” in her debilitating negative thinking pattern.   She decided to re-focus her Masters thesis on herself undertaking a heuristic study (where she was both the researcher and subject of her research).  Her aim was to apply the principles of mindfulness and presence to her negative relationship with her own body and food so that she could gain “self-acceptance” – a fundamental outcome of mindfulness.

Interestingly, Peggy’s route to mindfulness was through her body – being present in the moment through her body (our body is always in the moment, in the “here and now” – it’s our minds that persist in exploring the past or the future).  She was able to become grounded by focusing on her feet on the floor, her body on the chair, and getting in touch with the physical sensations of her body (a process that involves a “body scan”).  She adopted “mindful eating” practices – the opposite to her previous behaviour.  She expanded her mindfulness practices to daily observation and journalling and engaging in “micro-practices”.   She became aware that the more you practise mindfulness, the more often “spontaneous mindfulness’ occurs in your daily life – you suddenly feel more present in everyday events, such as when observing a flower or leaf.

As she continued her mindfulness practise and her Master’s research on what was happening for her, she began to experience the documented benefits of mindfulness – increased joy and compassion, greater awareness (of self, others and nature), and “deepened relationships”.   She changed from being a “wound-up” Type A senior manager caught up in endless daily tasks to someone who became “anchored in the moment”.   She was able to spontaneously appreciate the shape and beauty of a leaf, to achieve real “presence” when doing yoga, and be really present to her family at the dinner table.   Previously, yoga became a catalyst for negative  self-comparison – comparing her body to that of others participating in practice on the mat.

Penny graduated with her Master’s degree in 2012 and it was not long after this achievement that she moved into her private psychotherapy practice, where, among other services she shares her own experience and learning to enable clients to heal their relationship with their body and food (thus overcoming “emotional and binge eating, chronic dieting, negative body image”).  Peggy also offers anyone a free 12-session, self-help course that she describes as the Deeper Cravings Path™ – a path to achieving a “true connection with your body and develop a peaceful relationship with food”.

Reflection

Peggy has achieved a number of significant life transitions including moving from a person who disowned her own body (despite externally recognised therapeutic competence) to “body reclamation” and self-acceptance; from an overworked and highly stressed senior manager to a calming influence in her private practice helping others achieve creative life transitions.  Peggy now sees her body as “an avenue to return to myself”.  She is living evidence of the transformative effect of mindfulness practice.

Peggy asserts that her achievements to date do not mean that she no longer encounters personal challenges or that she will be free from “lifequakes” in the future.  What it does mean is that she now has the ability to drop into her body when feeling stressed and to take an “emotional breather” and “press pause” in her negative thinking pattern.  Her interviewer, Jon De Waal, reminds us that “every thought we have carries an emotional charge”.  Thus mindfulness practice by suspending or reducing our thinking provides us with a refuge from life’s challenges.

In my current life transition from a competent and active tennis player to a person in rehabilitation for spinal degeneration, I can take inspiration from Peggy’s journey and storytelling.  As I grow in mindfulness, I can experience gratitude for the many positives in my life, persist in the process of rehabilitation and creatively develop a new identity and life story. 

________________________________

Image by smellypumpy from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group, and the resources to support the blog.

Feeling Free through Mindfulness

Allyson Pimentel recently facilitated a guided meditation podcast on the theme, Mindfulness and Feeling Free – one of the many weekly Hammer meditations offered through MARC.   Allyson is a very experienced meditation teacher and is highly qualified in Human Development and Psychology.  Her interests include helping people to achieve positive mental health and social justice activism.   

Allyson explains at the outset that mindfulness involves paying attention purposefully on the present moment (not on the future or the past as these can lead to anxiety or depression).  This paying attention is done with kindness towards ourselves and others and with an openness that enables us to accept what is, while having the courage and compassion to address toxic situations.

Allyson reminds us that mindfulness now represents the intersection of ancient traditions (such as Buddhism) with the new (e.g. neuroscience investigations such as those undertaken by MARC, the Mindful Awareness Research Center).  These two macro streams of thinking and practice have merged to enable us to explore our inner landscape, improve our quality of life and assist us to show up in our life and our everyday context.

Achieving freedom through mindfulness

Allyson contends that mindfulness can liberate us from ways of seeing the world, ourselves and others that are self-limiting and potentially injurious.  Our reality is very much influenced by our thoughts which can constrain us and leave us stuck in habituated patterns of behaviour.  We can become immersed in negative thoughts and be captured by the “inner critic” that devalues who we are and what we have achieved.

Through mindfulness we can increase our awareness of negative and disabling self-beliefs and free ourselves from the chains of “victimhood”.  As Dr. Edith Eger points out, we can choose freedom over victimhood. Mindfulness enables us to become aware of how our victim mentality is shaping our worldview, our interpersonal relationships and our mental health.  Increasingly, research into the benefits of mindfulness reinforce the view that gratitude, savouring what we are and have through mindful awareness, can serve as an antidote to negativity and challenging emotions such as anger, resentment and envy.

Guided meditation

In guiding our approach to developing freedom through mindfulness, Allyson suggests that we identify a firmly held belief that is holding us back (it does not have to be something of massive import, but a simple belief that negatively impacts in some way where we are at in this moment).  She leads us through a meditation process that enables us to identify the way this belief constrains our view of ourselves, our interactions with others and our options for addressing our current dissatisfaction, delusion or distress.

During the meditation, I found that I wanted to focus on my recurring belief that my recently diagnosed “multi-level spinal degeneration” cannot be redressed thus impacting my willingness to undertake a range of healing modalities.  Associated with this is the belief that I will never be able  play tennis again, despite assurances to the contrary from a number of my healing practitioners.  The guided meditation helped me to restore my belief in the body’s capacity to heal itself and to strengthen my motivation to earnestly undertake a range of alternative healing modalities that have proven successful in the past in reversing the disabling impact of spinal degeneration.

Reflection

In introducing her guided meditation, Allyson reminds us that as we grow in mindfulness we are building our resilience and renewing our commitment to persist with mindfulness practices (a commitment that works very much through the power of the psychological principle of “self-efficacy”).

Resilience is important when we encounter challenging situations that stretch our capacity to deal with the potentially negative outcomes of the situation.  Mindfulness helps us to change our perspective on obstacles to personal growth and health and to view them as a means to grow in insight and wisdom.   Allyson quotes the following saying that invites us to view our everyday experiences as opportunities for growth:

“Grow through what we go through.”

Mindfulness practices deepen our self-awareness, enhance our curiosity about ourselves and others, opens up the window of opportunity, heightens our ability to shape our intentions and strengthens our resolve to make a difference in our own lives and that of others.

________________________________

Image by holdosi from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group, and the resources to support the blog.

Self-Care When Exploring Long Covid Symptoms

I mentioned in a previous post that I had thought initially that the peripheral neuropathy that I was experiencing was a symptom of Long Covid.  However, as explained in a previous post, I had discovered on investigation with my doctor that there was a structural explanation for these symptoms.  In that post, I encouraged persistent exploration of symptoms with our medical practitioner because our assumptions about symptoms may be misleading.

Self-Care in the face of disinterest or denial

One of the problems in discussing Long Covid with doctors is that there is no general agreement amongst medical practitioners as to what constitutes this condition (or even that the condition exists at all) yet doctors readily accept “fibromyalgia” as a condition.  Fibromyalgia, like Long Covid, involves a set of symptoms  such as muscular pain, cognitive disturbance and fatigue and, in common with Long Covid, symptoms vary with each individual.  In one sense, today’s patient experience with Long Covid diagnosis and treatment is similar to the experience of Lyme Disease sufferers who are faced with ignorance or denial.   This experience is eloquently described in case studies by Allie Cashel in her book, Suffering in Silence: Chronic Lyme Disease in the Age of Denial. 

In her book, Allie also recounts her own experience with Lyme Disease and other chronic conditions.  She strongly encourages patients experiencing any form of chronic illness that is typically denied by the medical profession to persist in sharing our symptoms with our doctor until we achieve a satisfactory outcome in terms of adequate diagnosis and effective treatment options.  Interestingly, she also shares her story and advice in one of the “stories shared for health” on the Healing Story Collaborative platform.  Her storytelling, which includes practical hints on how to approach your doctor with difficult symptoms, is presented in her recorded conversation with Val Walker, Being Fair Reporters: Self-advocating about Chronic Illnesses with Doctors.  Sometimes, self-care may require finding a medical practitioner who really listens and demonstrates that they do the necessary medical research and are across chronic health conditions such as Long Covid.

Reflection – my story to date

Previously, I discussed healing through storytelling as a way forward to recovery from chronic illness or disability.   This is in addition to qualified medical treatment that may take the form of medication and/or physical intervention.  As identified earlier, the problem with chronic illnesses such as Long Covid is that they contribute to a sense of isolation and can lead to depression, anxiety and other mental health issues.  Suzy Bolt’s Programme, Rest, Relax, Recover, addresses the emotional and psychological aspects by providing social support and healing modalities such as mindfulness practices, breathing techniques and group discussion.  In line with the healing power of storytelling, I am continuing my own story of exploration of my chronic symptoms such as peripheral neuropathy.

When searching for a medical practitioner who could help me diagnose my symptoms and suggest appropriate treatment, I came across a local doctor, David Eaton, who has dual qualifications as a General Practitioner and as an Occupational and Environmental Physician.  The breadth of his qualifications was a clue for me in terms of his willingness to explore complex, chronic symptoms and openness to the potential influence of Long Covid.  I have since discovered that he has several special interests that are relevant to my situation:

  • Musculoskeletal medicine, physical impacts of ageing and sports injuries
  • Skin conditions
  • Diagnosing and managing chronic and complex medical conditions.

David initiated a comprehensive investigation of my symptoms including blood tests.  Through David (via X-Ray and CT scan) I acknowledged a structural explanation of my ongoing experience of peripheral neuropathy in the form of spinal degeneration (including spinal stenosis and arthritis).   

The diagnosis of my symptoms is ongoing.  Compounding my current health situation is a group of symptoms that I have assumed are a consequence of Long Covid.  Gez Medinger in his Long Covid Handbook identifies three sets of Long Covid symptoms experienced by people categorised as experiencing mild disease but not hospitalised when suffering Covid initially (my experience as well).   The three sets of Long Covid symptoms that Gez identifies can be categorised loosely as: (1) increased intolerance to foods, (2) cognitive and physical exhaustion (including brain fog), and (3) increased heart rate (palpitations) and associated health issues.  I still experience unexplained symptoms of post-exertion malaise (Category 2) and increased intolerance of certain foods (Category 1 – what was previously experienced as “food sensitivity” is now being experienced as “food allergy” with the attendant aggravation of symptoms (changing from mild to severe).

David was aware that research has supported the observation that Long Covid can increase intolerance to specific foods.  He has also demonstrated that he is continuing to research the emerging literature on Long Covid – a criterion that is very welcome when seeking medical assistance with chronic and complex health conditions in our pandemic era.  David also reinforced the three elements of the health triangle – physical, psychological and social – and their interdependence.

Unfortunately, many patients experience an unwillingness of their doctor to acknowledge the existence of Long Covid or to make the effort to explore the growing research and anecdotal evidence of its existence and pervasive health impacts. 

As I grow in mindfulness through mindfulness practices and reflection, I can continue to challenge my assumptions, gain increased insight into my habitual behaviours, adopt appropriate self-care techniques and move to develop a new personal narrative that reflects my current situation of chronic disability.  In the process, I hope to gain the acceptance that Alexia Chellun describes in her song Allowing:

I’m allowing everything to just be
As it comes to me

________________________________

Image by iqbal nuril anwar from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group, and the resources to support the blog.

Healing through Storytelling

A challenging medical diagnosis can turn your life upside down, make you question your self-image and increase feelings of isolation, particularly if it prevents you from actively engaging with your social or sporting network.  Dr. Annie Brewster M.D., who experienced these challenges when she was diagnosed with multiple sclerosis in 2001, found that medical practitioners lacked understanding and compassion for her situation – they were ill-equipped to help her deal with the internal fallout that accompanies a chronic illness diagnosis.  Annie is now Assistant Professor of Medicine at Harvard Medical School while actively engaged as a practicing physician in Boston at the Massachusetts General Hospital.

Annie, who had been quite athletic, found that her sense of identity was challenged by her diagnosis.  She discovered that by storytelling – writing her own story addressing her identity confusion, accompanying anxiety and resultant trauma – she was able to move towards recovery reframing her identity, restoring her own power in the healing process and building resilience to handle uncertainty and fear.  She recounts her story, and offers storytelling techniques with co-storyteller and journalist Rachel Zimmerman, in their book, The Healing Power of Storytelling: Using Personal Narrative to Navigate Illness, Trauma and Loss.

Healing through storytelling

Through her book, Annie helps chronic sufferers to process their challenging emotions, create their own healing story, reframe their identity narrative and reconnect with people close to them as well as the wider supportive community.  She encourages us to utilise whatever medium we are comfortable with – whether art, music audio, video or writing – to share our healing journey and accompanying story.  The techniques she and Rachel offer can help us in that process. 

Inspired by her own positive experience of healing through storytelling, Annie created the Health Story Collaborative which acts as a platform for people to share their stories of health challenges and recovery.  The Collaborative offers a medium for overcoming the isolation of chronic illness and is “patient-centered and research based”, drawing on the research providing evidence of the therapeutic power of storytelling.  The Health Story Collaborative enables people to share their stories of illness and healing and offers multiple modes for doing so.  There are videotaped Healing Stories Sessions (accessible to anyone), as well as Audio Stories (available for public consumption).  You are encouraged to share your story of illness and recovery and the options also include music, art, poems, written stories or alternative media.  Some of the more helpful stories are featured on the collaborative blog.

Storytelling about my own diagnosis of a chronic disability

I have recently started writing my memoir, inspired by Jeff Brown’s online course, Writing Your Way Home.  One of my motivations has been the opportunity provided by storytelling to work through my personal experience of trauma.  Almost simultaneously, I have received a diagnosis of spinal degeneration resulting from “wear and tear” over my 76+ years.  A contributing factor was a serious car accident when I was 12 years old, with the undiagnosed injury aggravated by playing competitive and social tennis over 65 years. 

I am now confronted by the challenge of rehabilitation and the loss of my capacity to play tennis, cutting me off from the game I love and my social tennis network (one of my few social activities).  I can relate especially to what Annie calls the need to “integrate a traumatic health event into a new and evolving identity”.  I have to reframe my identity from my self-image of a fit, competent tennis player, which has been an integral part of my life to date.

Reflection

Ash Barty has provided me with inspiration and encouragement through her own life story.  She has also made me realise again why I loved the game of tennis.  I’ve been reading Ash’s memoir, My Dream Time – A Memoir of Tennis and Teamwork, which could alternatively be called Developing Resilience through Adversity (as she documents her multiple injuries, mental health challenges and recovery strategies).  Ash, the smiling assassin, who achieved World Number 1 WTA singles ranking for 114 weeks, shares openly her battle with negative self-messages, including the inexplicable negative self-talk about “not being good enough”.  

I can relate deeply to what Ash describes as the pleasure she developed in playing tennis – enjoying the game for its own sake and finding “love in the marriage of movement and timing and speed and strength and guile and nerve” (the willingness “to go for your shots”).  I found sheer enjoyment in my competence at tennis and my ability, even in my seventies, to surprise my opponents with unpredictable shots (such as a backhand half volley drop shot, a shot down the line or a half volley backhand lob).  I would often mentally record the competent shots that I played and still to this day can replay some of them mentally as if on videotape.  I undertook this process of recall and replay of my best tennis shots to build my sense of self-efficacy in playing tennis.

It is interesting that Ash talks about her slice backhand as her competitive advantage.  In her words, the slice backhand produces “ an unpredictable low bounce” and is created by hitting the ball “with enough angle and speed to generate a fade”.   Ash, through her slice, changed women’s tennis game at the elite level.  In the mid 1970’s, I used to employ a slice backhand as my main attacking shot when playing competitive tennis … and I would follow it in to the net to complete an attacking volley as my opponent would have to hit the ball up to clear the net.  However, over time while playing social tennis, after my competitive tennis days were over, I stopped using my slice backhand – for unknown reasons at the time.  On reflection, I discovered that what had got in the way of my using this particular shot was a form of cognitive blind spot – I had unconsciously begun to view it as “not a real shot”.  Ash’s resurrection of the slice in women’s tennis made me realise that I had unwittingly discontinued a shot that gave me a competitive advantage.

Ash at one stage in her book talks about “acceptance” – everyone is imperfect and “we’re all unique, all fallible and all with our own foibles”.  It is the nature of being human that we are prone to making mistakes and subject to life-changing mental and physical challenges.  We need to acknowledge the fragility of the human condition, accept what we can’t control, and act on what we can change for the better.  Mindfulness can help us to develop resilience in personally challenging times.

As I grow in mindfulness through reflection, meditation, writing and storytelling, I hope to develop a new narrative about my evolving identity, grow in self-awareness, and strengthen my courage to undertake the necessary, ongoing rehabilitation.  Life’s challenges can “make or break us” – mindfulness can help us to remain grounded, develop resilience and explore creative options.

________________________________

Image by Chen from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group, and the resources to support the blog.

Trauma Recovery: A Program for Resetting Your Nervous System

Alex Howard recently provided a five-part series titled Decode Your Trauma which is designed as an introduction to his groundbreaking online coaching approach incorporated in the RESET Program.  He also provides a free three-part video series to help people to reset their nervous system after the experience of trauma.

Alex is a world-renowned health specialist noted for his work in integrative medicine, his therapeutic work and his entrepreneurial projects.  He has created a real life YouTube Series, In Therapy with Alex Howard, where your are able to join him as he works with patients in therapy sessions.  Alex is also the Founder and Creator of The Optimum Health Clinic (OHC) – an integrative medicine clinic providing support to patients in more than fifty countries, especially those suffering from “fatigue-related conditions”.

The principles and practices of the Optimum Health Clinic – incorporating approaches such as mindfulness, developmental psychology and NLP – have been encapsulated in a Therapeutic Coaching Program led by Alex.  It draws on the extensive experience and research of the OHC practitioners who have worked with thousands of patients.

Alex has also established Conscious Life – an online video platform designed to help people unlock their potential through courses, workshops and interviews with the world’s leading health and wellness experts.  Through Conscious Life, Alex has hosted two of the world’s leading online conferences, the Fatigue Super Conference and the Trauma & Mind Body Super Conference. 

The ECHO Model of Trauma

In his video presentations Alex describes his ECHO model of trauma which has four components (the name reflects the fact that experienced trauma has its echo in our day-to-day lives):

  • Events – these are the significant life events that created a trauma response in our mind and body.  They can be quite overt such as the categories of Adverse Childhood Experiences (ACE) – “abuse, neglect, and household dysfunction”.  Alternatively, the traumatising events can be more covert and subtle such as disrespect of your heritage or where significant others disown your lineage (a situation that Ash Barty describes in her memoir, My Dream Time – A Memoir of Tennis & Teamwork).  Bruce Perry and Oprah Winfrey put the spotlight on the traumatic events in our life when they ask, “What Happened to You?”
  • Context – Alex described “context” in terms of whether our three core emotional needs were met or went unmet.  He describes these as a need for boundaries, safety and love. In the absence of boundaries in our early childhood we can suffer from the “need to please” – where we can’t say “yes” or “no” appropriately and where we make our own needs subservient to the needs of others.  Where a sense of safety was missing owing to a violent or turbulent/unpredictable home environment, we can find that we have difficulty in self-regulating.  Where love was missing – reflected in aspects of our early home life such as the lack of presence, interest, nurturing, respect and/or care – we can feel we need to overcompensate to earn love (to always achieve or accomplish something visible and significant).  Bruce and Oprah explore these emotionally deficient contexts by asking, “What didn’t happen for you?”.
  • Homeostatic Shift – “homeostasis” in this context refers to the human capacity to maintain equilibrium in the face of an external, fluctuating environment.  Alex highlights the fact that both the physical body and emotional body are constantly seeking to maintain a “stable internal environment”.  However, trauma can upset our internal balance and lead to emotional dysregulation.  This can be reflected in maladaptive stress responses or what Bruce Perry describes as a “sensitised stress response”.   Alex draws on the Polyvagal Theory of Dr. Stephen Porges to highlight potential maladaptive responses in the form of “fight/flight” or “freeze” responses.  He indicates that “to switch off the maladaptive stress response we have to get the nervous system back to safe and social” – described by Stephen Porges as the “ventral vagal” state involving social connection, openness, and groundedness.  Bessel Van Der Kolk describes the “homeostatic shift” in terms of the “visceral imprint” resulting from traumatic experiences.
  • Outcome – the outcomes from traumatic events and the resulting disequilibrium can take many forms – dysfunctional communication and relationships, anxiety and depression, addiction, sleep deprivation, mood swings and various physical health issues.  Negative self-stories and a distorted worldview can underlie addictive behaviour and other maladaptive stress responses.

The RESET Program

Alex developed the RESET Program after more than 20 years of therapeutic experience working with traumatised people.  The Reset Model involves recognising our mind-body disequilibrium, exploring how this is being created, stopping thoughts that are harmful and replacing them with positive energising thoughts, facing up to challenging emotions to heal from them, and transforming our relationship to ourselves (both mind and body).  The program employs multiple healing modalities including mindfulness, EFT (Emotional Freedom Technique), somatic experiencing and the S.T.O.P. process.   In the final analysis, the Reset Program is a pathway to achieving what Stephen Porges described as the “safe and social” stress response.

Reflection

I can relate strongly to Alex’s ECHO Model of trauma, having experienced multiple traumatic events in my early childhood and adult life. My early childhood context involved “household dysfunction” as well as separation anxiety.  I feel that at times I have over-compensated for the absence of love in periods of my early life and engaged in other maladaptive stress responses.  I discussed some aspects of my early childhood trauma in an earlier blog post, Reflections on Personal Trauma.

I have progressively drawn on mindfulness practices such as meditation and Tai Chi to regain my equilibrium and build emotional resilience.  As I grow in mindfulness, I am increasing my self-awareness, understanding my habituated responses, improving my emotional regulation and learning to deepen my relationships.

I found Alex’s five-part Decode Your Trauma series enlightening, thought-provoking and energising.  He draws on his personal experience of trauma as well therapeutic experience of helping numerous people heal from trauma.  His sincerity and keenness to help are manifested through his presentation style and his sustained efforts to explain complex concepts in simple terms. The free, three-part video presentation on his website is well worth viewing as an aid to self-reflection.

Alex is also the author of the recent book, Decode Your Fatigue: A Clinically Proven 12-Step Plan to Increase Your Energy, Heal Your Body and Transform Your Life.

________________________________

Image by John Hain from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group, and the resources to support the blog.

Assumptions Can Mislead Us About Long Covid

We make assumptions about many aspects of our lives, including about the motivations of others when they do something that has an adverse effect on us – but more often than not our assumptions are wrong.  In this era of Long Covid, it is easy to assume that we suffer from this condition, particularly if we are experiencing multiple symptoms that persist months after a Covid infection.  The Mayo Clinic, for instance, identifies a wide range of symptoms that could be attributed to Long Covid.   They suggest that seeing a medical practitioner in the first instance is important to ensure that we eliminate other possible explanations of our symptoms. They also provide suggestions about what information to record about our symptoms before we visit the medical practitioner.

I have been experiencing peripheral neuropathy (pain in my ankles and numbness in my feet) for some time after an earlier Covid infection. When I listened to Gez Medinger, co-author of the Long Covid Handbook, during the Long Haul & CFS Summit, I began to attribute all my symptoms to Long Covid.  Gez had outlined a range of Long Covid symptoms that aligned with what I was experiencing.  However, having done more research about peripheral neuropathy, especially listening to the video podcast of Dr. Shanna Patterson, a leading neurologist, I was keen to explore my symptoms further.  Shanna explained that there were potentially multiple causes for neuropathy, including structural issues.

Investigating peripheral neuropathy – an on-going symptom

I undertook an X-Ray through a referral by my medical practitioner and discovered that I did have a structural problem in my lumbar spine – degeneration of several discs and potential spinal stenosis.  The structural problems in my spine more likely began at age 12 when I was involved in a serious car accident (before seat belts were available) – our family car rolled multiple times after being hit in the side by another car and then went over a 3 metre embankment, landing on its hood.

From what I have read, tennis (especially the service action) can aggravate spinal injuries.  This was made patently obvious to me in 1997 when a disc in my lower back collapsed, leaving me with severe sciatica for 18 months (finally rectified through multiple natural health modalities such as osteopathy, physiotherapy and hydrotherapy).  I was able to resume playing tennis after these lengthy treatments once I adopted some modifications to my tennis game (especially my serve).

However, now the wear and tear on my spine is so severe that I am unlikely to be able to play tennis again without causing further irreparable damage.  Despite this loss of my favourite sport, I am grateful that I took my doctor’s advice and that of experts like Shanna, and investigated my peripheral neuropathy, rather than just assuming these particular symptoms were caused by nerve damage as a result of Long Covid (even though this could be a contributor).

Reflection

I have not fully comprehended what it means for me to give up playing tennis which has been so much a part of my life for over 60 years.  Tennis has been my escape from the pressures of daily life and a means of developing mindfulness and the associated competencies of paying attention, being in the present moment and visualisation.  Tennis has been a catalyst for savouring my competence and accomplishments. It has also facilitated reflection on my blind spots and managing mistakes.

To manage this current challenge to “letting go” of my self-image as a fit and competent tennis player, I will have to turn to my mindfulness practice.  As Frank Ostaseski reminds us in his book, The Five Invitations, that in the face of loss and grief, we have to let go of the identities that we have become attached to.  He emphasises the preciousness of life and the impermanence of everything.

As I grow in mindfulness through my daily practices, I hope to readily accept the loss of my capacity to play tennis, let go of my related identity, redefine who I am, accept the impermanence of everything and learn to savour the preciousness of life.

Alexia Chellun in her song Surrender also encourages us to “let go” and surrender our fear while opening up to harmony and our higher being.

________________________________

Image by Aritha from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group, and the resources to support the blog.

Mindfulness: A Pathway to Long Covid Recovery

Gez Medinger, creator of more than 90 video interview podcasts on Long Covid, strongly recommends visiting your medical practitioner if you have symptoms related to this emerging  illness. He also suggests that any medication should be supplemented by whatever way you find useful to calm your autonomous nervous system.  He argues that there is no recovery from Long Covid without calming the mind and body because the illness is a form of inflammation affecting multiple parts of our human makeup (as reflected in the more than 200 systems identified as being associated with Long Covid).  The illness creates pain because of over-activation of nerves in multiple parts of the body (the body goes into a fight/flight response).  Dr. Deepak Ravindran, pain management expert and Head of a Long Covid Clinic, encourages the use of gentle mind/body practices such as Tai Chi to aid the management of pain and overall recovery. 

After interviewing yoga teacher Suzy Bolt in one of his podcast interviews, Gez strongly advocates her course, Rest, Repair, Recover Programme, as a pathway to recovery from Long Covid.   Suzy’s Programme incorporates yoga, breath techniques, meditation and other mindfulness practices.  She also provides a community of people who are currently experiencing Long Covid or have recovered from it and who readily provide supportive relationships by sharing their own experience of what works for them and offering encouragement and inspiration.  The three different levels within the Programme cater for everyone, irrespective of their physical limitations or mobility issues.

Evidence of the effectiveness of the Rest, Relax, Recover Programme (incorporating mindfulness)

Of particular note, is Suzy’s interview with a course participant Joe Iddison and world famous cardiologist, Dr. Boon Lim.  In the video interview, Joe talks about his recovery journey from Long Covid with the aid of Suzy’s Programme and Boon’s medical advice.  Joe had experienced multiple Long Covid symptoms including PoTS, brain fog, fatigue and insomnia.  Boon recommended Suzy’s Programme because of the many reports he had been receiving from his patients who had recovered from Long Covid with the aid of medication and the Programme.   He indicated that he meditated a number of times each day in his busy cardiac practice.

Suzy herself had recovered from extreme symptoms of Long Covid and her capacity to launch and manage her Programmes with the aid of other professionals, bears witness to the power of her approach.  She stressed the value of her Programme in helping people deal not only with the physical side of the condition but also the mental and emotional side.  Long Covid can negatively impact your role, self-identity, work and home activities (including caring for children) – some people, for example, are so ill that they cannot get out of bed (and you can see them participating in Suzy’s Programme from their bed).  People, too, experience fear and anxiety as a result of the uncertainty and lack of understanding of the illness (from doctors, family, bosses, colleagues and friends).  Mindfulness has been shown to help people manage their anxiety.

While participating in the Programme in real time is desirable for the community connection, the Programme’s effectiveness can also be realised through accessing the resources provided after the activities have been completed live.  Suzy offers an on-demand version of the Programme, at a reduced rate, for people who cannot attend live because of family or work commitments or time differences (the Programme is offered according to the UK time zone).   Joe attests to the effectiveness of the on-demand Programme because that is the version he used for his recovery from extreme Long Covid symptoms.  He indicated in the interview mentioned above that he undertook one activity per day drawing on the Programme’s resources (e.g., yoga, breathing techniques, meditation or listening to the group discussion).

Developing a positive mindset

A key element in the Suzy’s Rest, Relax, Recover Programme is the power to create hope in participants.  This is generated through Suzy’s positivity, the community support and the video testimonials and education provided by participants and medical practitioners.  A key element in recovery from Long Covid is a positive mindset because this determines whether or not you will make the necessary adjustments to your lifestyle to aid recovery.  Debbie Geraghty, for example, shares her recovery story and emphasises the importance of being positive and tapping into something that you love such as dance, creativity, and/or connection.  

Deepak Ravindran, Long Covid and pain management expert mentioned earlier, has written a book, The Pain-Free Mindset: 7 Steps to Taking Control and Overcoming Chronic Pain, which is available in Paperback or as an e-book.  Deepak also mentioned in the interview with Suzy that he has obtained funding to support his patients to be able to do seated Tai Chi.

Reflection

The inability of many doctors to understand the nature and complexity of Long Covid has left their patients confused and uncertain.  Gez Medinger commented during the Long Haul & CFS Summit that the specialization of medicine has contributed to this.  He stated that many medical practitioners are “inadequately equipped” to take on Long Covid because it is a “multi-system, multi-factorial, multi-organ” condition.  Too often, a medical practitioner will focus on a particular symptom that they know how to address but fail to identify the root cause of the overall debilitating condition.  There are clearly exceptions to this, including Dr. Deepak Ravindran and Dr. Boon Lim.

It is important, however, to establish whether other factors (such as nutrient deficiency, undiagnosed cardiac illness or structural problems) are causing and/or contributing to our emerging symptoms.   Leading neurologist, Dr. Shanna Patterson, in a video interview podcast for the Foundation for Peripheral Neuropathy, emphasised that scientists are reluctant to attribute peripheral neuropathy to Long Covid without supportive scientific evidence (because there are many possible causes of this condition). 

However, individuals who are suffering from other identified Long Covid symptoms report experiencing peripheral neuropathy in the form of numbness, pain or tingling in their arms, legs or feet.  Shanna encourages people to explore different forms of diagnosis with their doctor to determine the type of neuropathy involved and to identify appropriate treatment options.  She indicated that blood tests, for example, can highlight whether diabetes, thyroid problems or vitamin deficiency is contributing to the neuropathy.

As I have experienced peripheral neuropathy and a mild form of post-exertion malaise, I have recently approached a medical practitioner who is very experienced and qualified both as a  General Practitioner and an Occupational and Environmental Physician.  I have undergone a series of tests for my current condition under his guidance.  I have simultaneously registered for the on-demand version of Suzy’s Rest, Relax, Recover Programme (the timing of the live sessions does not suit people living in Brisbane, Australia). 

I have a firm belief that as I grow in mindfulness – through breathwork, meditation, Tai Chi and other mindfulness practices – I will be able to calm my autonomous nervous system, develop confidence and hope and facilitate my body’s self-healing properties.  I look forward to engaging with the training provided by Suzy and her professional colleagues and learning from the experience (and success) of others who have suffered from Long Covid.  Suzy reinforces the view that breath is “the bridge between mind and body” and that we can slow both our mind and body by consciously slowing our breath.  Suzy’s YouTube Channel, with free resources such as podcast interviews with leading experts and sample classes, is located here.

Alexia Chellun’s Healing Song is very apt at this point as it incorporates the mantra:

“My body, mind and spirit are healthy”.

________________________________

Image by Zhu Bing from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group, and the resources to support the blog.

Paying Attention to the Present Moment

Marvin Belzer recently facilitated a guided meditation podcast on paying attention to the present moment as a way of developing mindfulness.   Marvin stresses the simplicity of meditation, especially for those who are new to meditation practice.  He suggests that the focus for paying attention can be anything that is happening for us at present.  The focus can be our breathing, sounds around us, our bodily sensations or emotions that we are experiencing at the time.

Marvin stresses that meditation does not have to be goal oriented or involve an attempt to achieve perfection.  Being aware and paying attention to some aspect of our here and now experience brings with it a wide range of benefits, e.g., calmness, clarity, peace and positivity.  Diversion from our focus will occur naturally but these distractions can serve to build our awareness muscle , if we consciously return to our focus once we become aware that we have become diverted.

Marvin offers a choice of anchors or meditation focus, consistent with trauma-sensitive mindfulness practice.  He also provides a choice in how we meditate (e.g., sitting, lying down or walking) and whether or not we wish to participate with our eyes closed or open.

My experience of Marvin’s guided meditation

At the outset of the meditation, Marvin encourages us to become grounded through a number of deep breaths, including a heavy sigh on our out-breath.  This process helps to anchor us in the present, release tension and remind us of our intention in pursuing the meditation practice. 

When Marvin offered different foci for the meditation, I chose to focus on an emotion that was present (though somewhat buried).  The emotion was unearthed as I started to do a light body scan focusing on points of pain or tension.  My attention eventually landed on my right foot and ankle where I had been experiencing numbness and pain.  I had come to associate this with post-exertion malaise resulting from the effects of Long Covid.

As I focused on the numbness and pain in my right foot and ankle, I became aware of an associated emotion of disappointment. The net result of the post-exertion malaise is that I am unable to take my walks along the Manly esplanade in Brisbane, practice Tai Chi, or play social tennis (all of which are normally an integral part of my life).  As I focused on the emotion I was experiencing, I became aware of a tear forming and dropping on my face. So, even if I had not previously attended to what I was experiencing as a result of the post-exertion malaise, my body was keeping the score

I realise too that my reluctance to engage in any extended mental exertion (such as writing this blog) or gardening), was a result of recent experiences where limited exertion led to a very quick elevation of heart pulse rate and blood pressure, on one occasion resulting in numbness in both legs and difficulty in moving. Since these experiences, I have undertaken extensive research and participated in (and purchased) the 2023 Overcoming Long Haul and Chronic Fatigue Syndrome Summit.

Reflection

Gez Medinger, who presented at the Overcoming Long Haul Summit, suffered from Long Covid himself and has produced over 90 video interview podcasts with experts in the field.  His very strong recommendation is that people who suffer from Long Covid should “work out what helps them calm the nervous system down”.  He mentioned that acupuncture helped some people, while others have benefited from the Rest, Repair, Recover Programme of yoga teacher Suzy Bolt.   Gez interviewed Suzy Bolt as part of his video podcast interviews on Long Covid.  Lorrie Rivers, Convenor of the  ME/CFS and Long Covid Summit focused on mind/body techniques and mindfulness to aid her own recovery from Long Covid.

The insights I’ve gained to date about recovery from Long Covid encourages me to pursue various mindfulness practices to aid my own recovery.  As I grow in mindfulness, I hope to maintain my calmness and acceptance of my condition, while working creatively towards complete recovery.  Meditation is one practice that can help me use the power of the present moment to “calm my nervous system” and associated symptoms.

I am constantly reminded of Alexia Chellun’s song:

The Power of Now is Here Now

________________________________

Image by icecube11 from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group, and the resources to support the blog.

Rebuilding Trust Within Your Hybrid Workplace

Mark Mortensen and Heidi K. Gardner reported in a Harvard Business Review article that dozens of companies are reporting declining trust in the Hybrid Workplace model, both amongst employers and employees.  They point out that in the early days when the Pandemic hit, people were forced to work from home because of isolation requirements.  In that environment, when everything was in turmoil and everyone was “in the same boat”, there was a lot of tolerance and trust within organisations, despite the existence of some forms of hybrid workplaces.  However, now with the reduction in the Covid19 presence and associated risk, and the return to workplaces (for some of the time), the level of tolerance and trust has dropped. 

The authors attribute the decline in trust to a number of factors including the lack of preparedness of employees for home-based work (such as the absence of established routines), inadequate home technology, and the unpreparedness of organisations to facilitate information flow.  While the majority of people at some stage had to work from home (because of lockdowns), this prevented employers from choosing the most appropriate employees to work from home.  The problem now is that employees have the very strong expectation that working from home for some part of the week is part of their revised, return-to-work employment contract.   They have experienced the real benefits of working from home in terms of flexibility and reduction in travel time and associated costs.  Some employees experienced heightened productivity and the associated sense of accomplishment.

Now employers are faced with many more employees wanting to work from home with high expectations of this highly desirable condition being granted.  This then raises equity issues for employers in terms of who to allow to work from home now, the number of days that people need to be at work and what days of the week individuals will be allowed to work in their home environment.  It is interesting that in Brisbane City at present, Mondays and Fridays are very quiet traffic days (and there is plenty of parking at railways stations), while the other days of the week have returned to normal traffic flows and associated peak hours and delays.

Declining trust within hybrid workplaces

There is a problem that not everyone is suited to a work-from-home environment and not every home environment facilitates effective at-home work.  Desirable traits for work-at-home employees include initiative, ability to work autonomously, reliability, results oriented and resilience.  If employees lack the desired qualities to be effective working from home then a manager’s trust in their capacity and quality of output is eroded.

While people are working from home, there is a reduced opportunity for workplace relationships to develop through such random activities as the “water cooler chat” which has clear benefits for communication flow, collaboration and team-building.  The resulting limitation on relationship-building impacts on levels of trust and tolerance amongst co-workers.  

In the absence of “line-of-sight” for managers and supervisors there is a declining level of trust in how employees are spending their working day at home.  Many managers and supervisors report that they don’t trust their employees working from home because they “can’t see what they are doing”.   Mark and Heidi report that this has led to increased remote surveillance via electronic monitoring (e.g., keystroke counts) and virtual visual monitoring such as webcams and drones. All of which communicates to the employees that their managers do not trust them – which, in turn, impacts the reciprocation of trust (from employee to employer). 

How to rebuild trust in a hybrid workplace

There are many strategies for building trust within a team, especially in a hybrid workplace.  Below are some suggestions:

  • Create culture change: Lynn Haaland suggests that managers of hybrid work teams can actively promote a “speak up culture” so that issues are addressed in a timely manner.  The willingness to share what is not working well is even more paramount within the hybrid context as dissatisfactions can fester and lead to conflict and lower productivity.
  • Provide guidance for working from home: Many people have written about how to be productive while working remotely.  Managers can share the best suggestions and facilitate team exchanges of what works well for individuals in their home environment.
  • Demonstrate trustworthiness: Mark and Heidi stress the importance of understanding that trust is “reciprocal and bi-directional”.  This puts the onus on the manager to demonstrate trustworthiness in their words and actions and to align them so that they are perceived as congruent. 
  • Be empathetic: Jack Zenger and Joseph Folkman argue that empathy is one of the three key elements that build trust in a workplace team.  They explain that empathy can be displayed by resolving conflict, building cooperation, providing helpful feedback, and balancing concern for task with real concern for employees’ welfare.  Empathy also helps to build the manager’s own resilience in the face of the increasing demands of their hybrid workplace.
  • Adopt regular “check-ins”:  If the focus of these check-ins is staff welfare as well as progress on assigned tasks, this will demonstrate empathy and build trust.  This focus involves being prepared to really listen to how an employee is feeling, whether they are coping and what they need to rectify what is not working well.
  • Use collaborate planning processes: Collaborative planning processes such as Force Field Analysis (FFA) and Brainstorming facilitate on-going collaboration, the exchange of ideas and the development of a sense of connection.  Genuine Involvement in planning processes develops employee’s sense of agency and demonstrates that their views are valued, trusted and respected.
  • Establish cross-team projects: Going beyond the immediate team to develop cross-team projects with other teams that have a common interest, concern or problem, helps to build rapport and trust, to break down barriers and silos, and to generate new ideas and perspectives.
  • Be a good role model:  The Mind Tools Team suggest that being a good role model is central to rebuilding trust in the workplace.  This involves honesty, transparency, avoiding micromanagement, clearly communicating expectations and being a team player (not putting own promotion ahead of the team’s welfare). It can also extend to modelling working from home.
  • Undertake more conscious planning and thinking: Bill Schaninger in a podcast interview stressed the need for managers to put more planning and thought into how they manage their hybrid teams.  The world and workplaces have changed dramatically with the advent of the Pandemic and the way we manage has to be re-thought and re-designed.  We can no longer assume that it is “business as usual” but be willing to change and adapt and reinforce for employees that we are across their issues and the new demands on them.

Reflection

The demands on managers are increasing with the widespread adoption of hybrid workplaces.  Yvonne Stedham and Theresa Skaar maintain that what defines a leader is their capacity to see a need for change, make things happen, and encourage others to engage in actions and behaviors that create a “new reality”.  They argue that mindfulness is an essential trait/characteristic for leaders in these changing and challenging times.  Yvonne and Theresa, on the basis of a comprehensive literature review, contend that as managers grow in mindfulness they are able to shift their perspective (re-perceiving), increase their flexibility and cognitive capacity, regulate their emotions and behaviour, and grow in self- and social awareness.

________________________________

Image by Ernesto Eslava from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group, and the resources to support the blog.

Accessing the Present Moment through Mindfulness Meditation

Diana Winston, Director Mindfulness Education at MARC, offers a guided meditation podcast on the theme, “Back to Basics”.  She reminds us that mindfulness is very much about the capacity to pay attention in the present moment and to do so with curiosity, openness and a willingness to be with what is, including our habituated distraction behaviours.  Without mindfulness meditation we tend to spend out time thinking about the past (replaying undesirable events/outcomes) or the future (worrying about possible negative events which rarely happen). 

Mindfulness meditation enables us to build our concentration by staying fully focused on the present. The beauty of the present moment is that it is always accessible to us if only we focus our attention.  However, our busy human brains are forever active – engaged in planning, categorising, criticising,  exploring, and many other mental activities that manifest our intelligence.  Diana notes that everyone gets distracted during mindfulness meditation but the power of the process lies in the ability to return to our anchor to restore present moment awareness and build our awareness muscle.

Diana suggests that if we become distracted by thoughts we can name what we are doing, for example, “planning” or “critiquing” and return to our anchor.  She reminds us of the research that demonstrates the benefits of mindfulness, including building relational resilience and relieving pain.  Neuroscience research shows us how mindfulness can increase our capacity to manage stress, enhance positivity and happiness and even alter the physical shape of our brains.  Dr. Dilip Jeste, Professor of Psychiatry and Neuroscience, provides research to highlight the role of mindfulness in developing wisdom and compassion.  Daniel Goleman and Richard Davidson in their book, Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body,  explain that mindfulness research provides very strong evidence that meditation builds self-awareness, self-management and social awareness.   

Diana maintains from her research and extensive training of others in mindfulness practice, that “people who practise mindfulness report more gratitude, more appreciation and more connection with themselves and other people”.  Sometimes, a particular location can provide us with the right environment to develop mindfulness.  It may provide solitude and silence or reinforce our connection to country and community as Brooke Blurton frequently describes in her memoir, Big Love: Reclaiming myself, my people, my country.  Nature has a way of developing mindfulness because it stimulates wonder and awe and all our senses – sight, hearing, smell, touch and taste.

The guided meditation

In the guided meditation, Diana encouraged us to adopt a comfortable posture to enable us to sustain our focus throughout the 20 minute meditation.  She suggested we choose an anchor to enable us to restore our attention whenever we notice that we were distracted.  The anchors suggested were our breath, external sounds or bodily sensations.  I chose to focus on my joined fingers that were resting on my lap.  I find that I can very quickly sense the tinkling, vibration and warmth in my fingertips once I have them joined.  As I focused on the associated bodily sensations, I became aware of pain in my fingers and wrists which then became my focus.

Diana suggests that when you are starting out using meditation, it is best to maintain a focus on your anchor and not be diverted by strong emotions.  There are, however, specific guided meditations for dealing with challenging emotions. 

The guided meditation provided by Diana (which begins after 6.35 minutes of introduction) incorporates a 10 minute silent meditation.  Towards the end of the meditation, Diana encourages us to sense how we are feeling, e.g., whether we are experiencing ease or relaxation.

Reflection

After the meditation, I recalled that one of the first mindfulness books I read was that by Eckhart Tolle, The Power of Now.   Also In an interesting occurrence of synchronicity, I had been listening to mantra meditations on Spotify (via a Janin Devi Mix) as I wrote the first draft of this blog post and Alexia Chellun starting singing The Power Is Here Now (a song I have never heard before).

As we grow in mindfulness through our regular mindfulness practice, we can access the power of the present moment to gain greater self-awareness, heightened creativity, improved emotional regulation and a deeper sense of happiness and ease.  There are many options available for us to choose, e.g., chanting, meditation, yoga, mantra meditations or movement meditations.  We just need to choose the modality that works best for us and enables us to sustain our practice.  I find that Tai Chi provides the greatest immediate benefits for me and that is my primary mindfulness practice (supplemented by other practices as well).

________________________________

Image by Ryan KLAUS from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group, and the resources to support the blog.