Overcoming Obstacles: An Idea that can Change Your Life

This idea goes back to a Greek philosopher named Epictetus who said, “Men are not disturbed by things, but by the view they take of things. This means that your thoughts – not actual events – create your moods. Only one person in the world can ever make you feel depressed, worried, or angry – and that person is you.

This idea can change your life when you understand that your feelings result more from the way you think about things than from what actually happens. This is true about how you view the future as well.

Positive states of mind can act as antidotes to negative or harmful tendencies. Recognizing the inevitability of suffering and the impermanence of life, coupled with an appreciation of the enormity of human potential, allows for the development of optimism and genuine transformation and change.

To bring about change, first a strong willingness to change is needed. Next it is necessary to develop a sense of enthusiasm and urgency. Urgency is the key to utilizing the potential that lies within. 

The awareness of impermanence coupled with a sense of great human potential creates urgency and the desire to use every precious moment. Patience, insight, and tolerance can enhance one’s capacity to develop a positive state of mind and allow you to be more available to make improvements.

Therapy can help you to identify your issues and can help you to develop an understanding of how these issues are impacting your life. Avenues for positive change can be explored and change can happen.  Overcoming negative behavior patterns equals happiness.

Susan Mason, M.S.Ed., M.S., LGPC, can be contacted at 301-712-9015 ext. 1038, or sqmason@wholenessintherapy.com

Speech Language Pathology and Communication Disorders

It is estimated that one in six people in the United States have a hearing, speech, or language disorder.  Most people have heard about hearing impairments, but what classifies a speech or language impairment or disorder, and how are they treated?  A speech or language impairment/disorder can be a variety of things a person does, or fails to do, when communicating which keeps the message from being understood.  Some factors which hinder communication are articulation errors, language errors, atypical vocal quality, and dysfluency.  Articulation errors are patterns of mispronunciations in a person’s speech, such as using the “d” sound for “t”.  Language errors are grammatical errors, such as “goed” instead of “went”.  An audible change in the quality of voice, like a raspy or strained voice, may signify a voice disorder.  Dysfluency, also known as stuttering, is a break in the flow of speech due to repetitions of words, parts of words, or interjections, such as ‘uh’. 

Speech-language pathologists, also known as speech therapists and speech teachers, work to improve all of these important factors of communication.  Speech pathologists treat infants through senior citizens in hospital, school, clinical, and private practice settings. Therapy can take the form of play, for younger children, or exercises, like tongue twisters, reading, writing, and breathing exercises.  

Language is separated into receptive and expressive language.  Receptive language is a person’s ability to receive verbal or written messages.  For example, a child listening to a story is using their receptive language skills to understand what they are hearing. A child between 12 to 24 can follow single step commands, while a 24-36 month old can follow two-step commands.  Expressive language is a person’s ability to communicate their wants, needs, and ideas through verbal or written means. For instance, a kindergartener can tell their parent about their day at school. Between 24-36 months, children should develop a word for almost everything in their environment, and between 36-48 months they should talk in sentences with four or more words. A more comprehensive list of childhood speech milestones can be found at http://www.asha.org/public/speech/development/chart.htm. 

Kiri Jefferson is a graduate of the University of North Carolina at Greensboro with a Bachelor of Science in Speech Pathology and Audiology.  She currently is an intern for Laura Michie, CCC-SLP at Healing Circles Wellness Center. In the coming fall, she will be attending the University of Maryland and College Park’s graduate program for speech language pathology. 

Sources:

American Speech-Language-Hearing Association | ASHA. (2014, January 1). American Speech-Language-Hearing Association | ASHA. Retrieved , from http://www.asha.org/ 

How Does Your Child Hear and Talk?. (2014, January 1). Speech, Language, and Hearing Developmental Milestones From Birth to 5 Years. Retrieved , from http://www.asha.org/public/speech/development/chart.htm

WELCOME DR. KIMBERLYN CAHILL AND AERIAL YOGA!

Dr. Kimberlyn Cahill, DM, E-RYT 500

(Doctor of Management in Organizational Leadership; Experienced, Registered Yoga Teacher, 500 hour)

Whether on or off the mat, upright or inverted in the silk, Kimberlyn serves as a companion guide to cultivate space for living a life of passion and purpose.

A seasoned entrepreneur and business coach, Kimberlyn has over 25 years of experience training, educating, and supporting hundreds of people in pursuit of work-life balance and fulfillment. An experienced, certified, registered yoga teacher, Kimberlyn offers private and group instruction in mat and aerial yoga and holds specialized certifications in prenatal, aerial and laughter yoga. Kimberlyn is available for workshops, presentations, and individual consultations.

Come PLAY with me!

Aerial yoga is yoga practiced on, in, and with the support of a "silk" or hammock safely suspended from the ceiling to allow participants to hang just inches off the floor. Aerial yoga allows us to change our relationship with gravity and in doing so, change our relationship with our body, our self, and our life. Aerial yoga cultivates space in the spine and joints, builds strength and stability, and relieves compression and congestion in the entire body. Yoga flight energizes, assist us in confronting fears and challenging assumptions and limitations, allowing for true flight. All while offering a child-like playful experience. Kimberlyn aspires to help her clients to breathe deeply, fly freely, and live fully.

Come FLY with me!

 Dr. Kimberlyn Cahill offers a unique opportunity to integrate one’s yoga practice with one’s work. Whether we work a day job, volunteer our time for a worthy cause (like raising children!), or own our own business, we all have an opportunity to make our daily efforts a labor of love, an expression of gratitude, a practice of joy.

Kimberlyn’s Life’sWork Coaching™ and teaching integrate yoga philosophy, management theory, and intentional inquiry. The practice of Life’sWork Coaching™ brings these disciplines together and invites each of us to explore ethics, values, passion and purpose in our daily labor so that we may cultivate hope, create joy, and experience excellence at being our truest self. 

Kimberlyn guides her coaching clients to breathe more deeply, labor more lovingly, and live more fully.

Come GROW with me!

 In addition to her work as a coach and yoga guide, Kimberlyn is a mom of 3 children, ages 7-14, she volunteers as a Girl Scout Leader and at her children’s school library. A resident of Frederick for over 12 years, she considers Frederick her home and looks forward to retiring (someday) with her husband and enjoying the festivities and energy of the Frederick community. When she’s not on the mat or playing with her kids, Kimberlyn enjoys bicycling, reading, and cooking healthy food for her family meal times.

Dr. Kimberlyn Cahill can be contacted at 301-712-9015 ext. 1040 

April 2014 Newsletter: April 26th is Celebrate Herb Day!

http://www.foxhavenlearningcenter.org/

April 2014 Newsletter: Limiting Screen Time

Limiting Screen Time

By Jess Albright, LCPC

It seems that every time we turn around there is a new electronic device out on the market.  TV, Kindle, iPad, iPod, Nintendo DS, and Samsung Galaxy Tab are just to name a few.  And those little buggers are addicting to play with, especially with all the games and apps that are now available.  So I’m sure that many of you have struggled to limit your child’s screen time.  Well, let me provide you with some tips that might help pave the way for you.  

First and foremost, you must act as an example for your children.  I, myself, have wasted plenty of time using my phone and tablet to follow my friends on Facebook and play Candy Crush Saga, so I understand the allure.  But “do as I say and not as I do” will not fly here.  Work together as a family to decide what the time limit will be.  When children actively participate in creating house rules, they gain a sense of ownership and pride, and then are more inclined to follow them.  And when the time limit is up, interact with your children.  Play a board game, read together, play catch with the football, or have a dance party in the living room.    

Now let’s revisit the time limit.  After your family has decided how much screen time will be allowed each day, use a timer to keep track.  There are a variety of timers, so you and your family can decide what will work best for you.  There are even some really fancy time control gadgets out these days, so take a peek at Amazon.  You, the parent, can plug devices into the control gadget and set the time limit.  When the time is up, the control device will automatically shut off the electronic device.  Something like this can be very helpful for working parents who get home late, as well as decrease the chances of a power struggle or argument.  

Next, do not allow screens at the table during meal time.   This means you too, Mom and Dad!  Being together during a meal is a great opportunity to talk with your child.  Here you can find out what goes on at her school, what she likes doing with friends, what music she likes, or how she feels about the most recent worldly news.  However, if screens are present, you miss out on this rich interaction with your child.  It may be difficult at first, so if you find yourselves staring blankly at each other, reach for a fun dinner table game, which you can also find on Amazon.     

I also recommend that you do not allow your child to have a TV or computer in her bedroom.  Talk about 24/7 distraction!  Having your child watch TV or use the computer in the living room or family room allows you to have closer supervision over the content, and prevents her from isolating herself from the rest of the family.  You can always let your child earn the special privilege of having a portable DVD player or laptop in her room on occasion.  

So what do you do if your child does not agree with the family time limit, or constantly bugs you to extend it?  Have your child “pay” for more time by first doing something more educational.  For example, if she wants to play a game on her iPod for 10 more minutes, then she needs to “pay” for that time first by reading for 10 minutes.  Other ways of “paying” can include doing chores around the house, working ahead on school work, or doing yard work (Spring is here and those flowers aren’t going to plant themselves!).

There is no right or wrong way to go about limiting the screen time.  You and your family have to determine what will work for all of you, and then follow through with it.  Just remember -- behavior cannot be modified and habits can’t be broken without consistency.  

Jess can be contacted at:

(301) 712-9015, Ext 1024
counselingwithjess@gmail.com www.counselingwithjess.com 

Avoiding Holiday Burnout

By Jill Johnson, LMT

The demands of an over-scheduled life, especially during the busy the holiday season, can leave you feeling overwhelmed and drained. The loss of energy and commitment, coupled with exhaustion and frustration, can be the first sign that burnout is settling in.

However, some research is starting to show that regular exercise can help prevent burnout. According to a recent study by researchers at Tel Aviv University in Tel Aviv, Israel, people who exercise at least 150 minutes per week were significantly less likely to experience job burnout than their underactive counterparts, and those who exercised closer to 240 minutes a week showed little to no signs of job burnout.

This should come as no surprise, considering we’ve known for years that exercise can help relieve symptoms of stress. Feel like 150 minutes is time you don’t have? Consider setting aside smaller daily goals. In addition to massage therapy, try squeezing in these mood-boosting activities.

  

Get Out and Recharge

• Take a brisk walk: After a long meeting or period of sitting still, go stretch your legs. A quick walk or jog around the block can do wonders. Keeping a quick pace will raise your heart rate and help you clear your head. 

With busy work schedules, getting outside every day might not be possible for you. However, there are many things you can do at your desk. Consider integrating a few of these exercises into your routine and see how your endorphins soar.

Lower Body Exercises

• Jump squats (10 reps): Only perform this exercise if you have a good amount of space. Bend your knees into a half-squat with your arms behind you, then jump up, swinging your arms overhead, and back to start.
• Side lunge (10 per side): Step out to one side, point toes forward and bend one knee while keeping other leg straight. Push back up.
• Knee lift (20 reps): Bend arms at the elbow. Raise one knee while simultaneously straightening your arms so that your arms are down when your foot is up.
• Hamstring curl (20 reps): Similar to the knee lifts, start with your arms bent, then bend one leg behind you while letting your hands fall to your side.
• Leg extension (16 per side): Sit straight up with your abs pulled in. Extend the right leg until it’s level with hip. Hold for 2 seconds, lower and repeat.
• Inner thigh (16 reps): Place a rolled towel, water bottle or an empty cup between the knees as you sit straight up with the abs tucked in. Squeeze the bottle or cup, release halfway and squeeze again.

Chair Exercises

• Chair squat (16 reps): While sitting, lift yourself up until your hips are just hovering over the chair, use your arms for balance. Hold for 2 to 3 seconds, stand all the way up and repeat.
• Dips (16 reps): Use a stable chair (without wheels) and place your hands next to your hips. Move your hips forward so that they are in front of the chair. Bend your elbows, lowering your body until they are at 90 degrees. Push back up to start and repeat.

Upper Body Exercises

• Bicep curl (12 per side): Hold water bottle in right hand and, with abs pulled in and a straight back, curl bottle toward shoulder, repeat.
• Desk push-up (15–20 reps): Place hands on edge of desk, shoulder width apart, legs out behind you. Keeping your body flat, lower your chest toward your desk and push back up to start.

Ab Exercises

• Side bends (10 reps): Hold a water bottle in both hands and stretch it up overhead keeping your arms straight. Gently bend toward the left as far as you can, contracting the abs. Come back to center and repeat to the right (bending to the right and left is one rep).
• Ab twists (10 reps): Hold a water bottle at chest level and, keeping the knees and hips pushed forward, gently twist to the left as far as you can, contracting the abs. Twist back to center and then to the right (twisting to the right and left is one rep).
• Forearm plank: Lie on your stomach on the floor, and spread your legs hip-width apart. Flex your feet and tuck your toes under, pressing the balls of your feet into the floor as if you’re going into push-up position. Position yourself on your forearms with your hands balled into fists or clasped together. Pull in your abdominals and keep your black flat. Hold as long as you can.
• Don't let shorter days and over-scheduled weekends keep you from being active this winter. Schedule exercise when and where you can, and be sure you are integrating massage therapy into your regular health routine. Stave off burnout before it has the chance to affect your motivation and commitment to a well-balanced life.

Source: This article was excerpted from mtj® (Massage Therapy Journal®) Winter 2012. Subscribe to read the entire article.

Please share this with your friends and family.  Help them de-stress this holiday season.

The Gift of Massage for the Holidays!

Show your friends and family you have a stake in their health and wellness by giving them the gift of massage. There's no better time of year to treat those on your nice list to a massage, a proven stress reliever.

Pre-paid gift cards are available for massage with Jill Johnson, LMT

in the amounts of $10, $60, and $90

Stop and Smell the Roses

By Jess Albright, LGPC

With all of the new and fancy technology we have these days there is instantaneous access to limitless information.  With the same technology we also make ourselves accessible 24/7 to the latest and greatest news as well as to the world.  Everything is constantly go, go, go.  But what about all the small joys in life that we have become too busy to enjoy?  What about all the little things we simply overlook anymore?  

I’m here to propose that you stop and take the time to see, feel, hear, taste, and smell all of the beautiful things around you.  Free yourself from the constant bombardment of updates.  Take some time to enjoy the simple joys that life holds.  It’s really quite liberating!  But you don’t have to take my word for it.  Here is a list of 30 fun and simple things to do (one for each day of the month) that you can try for yourself.  Kids, parents, adults alike – don’t hold back.  Everyone can gain from stopping to smell the roses! 

• Dance/play in the rain (Don’t forget to splash in the puddles too!)
• Go for a walk outside and take in all the surrounding sights, smells, and sounds (Yes, that’s right, leave your iPod at home)
• Rake up a big pile of leaves and jump into it (Remember how much fun that was as a kid?)
• Walk in the grass with your bare feet and let the blades tickle your toes (Unless of course you are allergic to grass…)
• Write a letter to your best friend (You know the kind that you put in an envelope and requires a stamp.)
• Lay on a blanket at night and star gaze (Can you find the Big Dipper?  Where’s Orion’s belt?)
• Volunteer to return an elderly person’s cart at the grocery store (A smile on his/her face can put one on yours as well)
• Wear a really silly pair of underwear (Nobody knows except you!)
• Find a clear spot and watch the sunset (I’d say sunrise, but who wants to get up that early!)
• Go to the nearest playground and swing on the swings (If you close your eyes, it feels like you’re flying!)
• Build a fort in your living room (Cardboard boxes, sheets – whatever it takes!)
• Eat your favorite cereal from when you were a kid (Yum…Lucky Charms are so delicious!)
• Play your favorite board game from when you were a kid (Hungry, Hungry, Hippos anyone?)
• Bake and eat homemade cookies (And don’t forget the glass of milk!)
• Go to the nearest body of water and skip rocks (I got 3 skips.  Can you beat that?)
• Put a puzzle together (I always say that life is like a giant puzzle…)
• Have a paper airplane distance competition (Remember the old trick of adding a paperclip to the nose?)
• Climb a tree, take in your surroundings, and be one with your thoughts (Don’t go too high!)
• Give people unexpected compliments and watch them smile (Smiles are contagious, so be ready for one to appear on your face too!)
• Have a pillow fight (Body pillows really get the job done!)
• Listen to your favorite rock music and jam out on the air guitar (Dude, you rock!)
• Draw on the driveway/sidewalk with chalk (Hopscotch anyone?)
• Speak with an accent for the day (Good day, mate!)
• Go outside and blow bubbles (Can you catch one in your hand?  Can you catch it on the end of the wand?)
• Finger paint (Don’t have paint?  Try using chocolate pudding—it’s fun and delicious!)
• Buy some bubble gum and have a bubble blowing contest (Gum stuck in your hair?  Don’t forget the old peanut butter trick!)
• Buy a package of Jelly Belly jellybeans, blindly pop them in your mouth, and try to identify the flavor (Watch out for the jalapeno flavored ones!  Yuck!)
• Make pancakes.  Better yet, make them into shapes (Snowmen and Mickey Mouse are always crowd pleasers!)
• Color in a coloring book (Who says you have to stay in the lines?)
• Make up your own list of 30 fun things to do (Let your creativity soar!)