by Andrew Neufeld | Jun 6, 2017 | Dialectical Behaviour Therapy
A New Way of Treating Binge Eating
By Andrew Neufeld, MC RCC
At Alongside You, we help clients from all over Metro Vancouver deal with various types of eating disorders. Whether it is through the services offered by our in-house Registered Dietitian or through therapies offered by our team of experienced counsellors, we’ve got the answers to many questions on the topic of eating disorders and related health issues.
Defining Binge Eating Disorder (BED)
First of all, it is important to define what binge eating is and what it is not. This way, if you are suffering from this condition, you can get the proper help you need to get back to healthy eating habits. Binge eating is not simply emotional eating. Binge eating is done to sooth oneself during a period of emotional dysregulation or other stressors. While certain emotional states can cause binge eating, not all situations where emotional eating is involved would lead to binge eating. Binge Eating Disorder (BED) is one of the newest eating disorders recognized by the DSM5
The formal criteria for diagnosis of Binge Eating Disorder, from the DSM5 are:
- Recurrent episodes of binge eating. An episode of binge eating is characterized by both of the following:
- Eating, in a discrete period of time (e.g., within any 2-hour period), an amount of food that is definitely larger than what most people would eat in a similar period of time under similar circumstances.
- A sense of lack of control over eating during the episode (e.g., a feeling that one cannot stop eating or control what or how much one is eating).
- The binge eating episodes are associated with three (or more) of the following:
- Eating much more rapidly than normal.
- Eating until feeling uncomfortably full.
- Eating large amounts of food when not feeling physically hungry.
- Eating alone because of feeling embarrassed by how much one is eating.
- Feeling disgusted with oneself, depressed, or very guilty afterward.
- Marked distress regarding binge eating is present.
- The binge eating occurs, on average, at least once a week for 3 months.
- The binge eating is not associated with the recurrent use of inappropriate compensatory behaviors (e.g., purging) as in bulimia nervosa and does not occur exclusively during the course of bulimia nervosa or anorexia nervosa.
We’re very happy that BED is getting the recognition it deserves as a separate diagnostic category for many reasons, not the least of which is that it is gaining more recognition as a specific condition. Further, it will hopefully help in finding more methods of treatment, as well as accessing funding for clients and treatments because now it has its own DSM5 classification.
We offer a number of services aimed at eating disorders, and BED specifically, including our Registered Dietetics, Individual, Couples, and Family Therapy, Neurofeedback, and Therapeutic Yoga but I want to highlight one specific modality today that has great efficacy with eating disorders: Dialectical Behaviour Therapy.
A Ray of Hope – Dialectical Behaviour Therapy
Dialectical Behaviour Therapy (DBT) was originally created to help people who were struggling with chronic suicidal thoughts and attempts. However, that was not the sole reason Dr Marsha Linehan developed this method of therapy. The main goal of DBT can be summarized in just one sentence: “To have a life worth living.”
DBT places importance on understanding and working with various emotions. As part of the DBT model, we believe that the problematic behaviours in question are results of the inability to manage strong emotions. To treat binge eating, it is important to address the emotions in play. This is where DBT can truly shine.
The four pillars of DBT can help people struggling with binge eating in the following profound ways:
- Mindfulness: People with binge eating disorders often find it hard to stay in the moment. It can “trigger” people when they connect emotions with food. Some people are not aware of what exactly triggers their binge eating symptoms (chain analysis can also help with this). Since it is difficult to treat anything without being aware of what exactly it is, mindfulness skills become extremely important when it comes to managing binge eating disorders. One of the skills taught is the concept of mindful eating, which makes the eating experience intentional, rather than making eating a reaction or means to calm emotional turmoil.
- Interpersonal Effectiveness: People suffering from binge eating disorders often find it difficult to assert their needs and to say no. This could be due to fear of rejections and feeling of shame. When we do not have proper boundaries, feel taken for granted or feel we are treated like a doormat, we experience negative emotions that lead to ineffective behaviours. Interpersonal effectiveness helps us ask for what we need in relationships and how to say no to others for the right reasons.
- Emotional Regulation: As described above, people who have binge eating disorders often have problems dealing with their emotions. Instead of suppressing or getting rid of their emotions, this skill set helps people reduce their vulnerability to negative emotions, as well as connecting with positive emotions.
- Distress Tolerance: This set of skills help people who are going through crises, in this case binge eating. It helps steer people away from actions that would worsen their current situations. Through Crisis Survival Skills and Reality Acceptance Skills, sufferers of binge eating disorders learn to tolerate their distress and make lasting changes in their lives.
If you feel that you are struggling with binge eating, it is important to seek help. A properly designed DBT program can help people who have binge eating disorders to stop binging. They will gain insights and learn skills to regulate their emotions and eliminate the habit of using eating to deal with problems.
At the individual therapy and group therapy programs at Alongside You, our clients get to learn the role binge eating play in their lives. In turn, they can put the newly learned skills in place to handle challenges life throws at them. They find harmful behaviours, such as binge eating, no longer useful to them when it comes to regulating emotions.
If you would like to learn more about the connection between food, diet, eating and mental health, please contact your registered dietitian. Your counsellor and dietitian can also work together as your team of family health advisors – they can come alongside you to create the most optimal health plan for you and your family.
If you have any questions, please call 604-283-7827 and reach Andrew Neufeld MC, RCC at extension 701 or Annie Tsang RD at extension 712.
If you are interested in joining a DBT program or individual therapy program to treat potential binge eating disorders, please call 604-283-7827 and reach Kelly Williams at extension 710. We will begin by identifying any symptoms of potential problematic eating. Then we will direct you to the most appropriate program that will help you turn around the situation.
by Brenna Jacobson | May 19, 2017 | Yoga Therapy
The pelvic floor rehabilitation program that I teach, (PFP) Pelvic Floor Pilates, designed by Nevada urogynecologist Dr Bruce Crawford, was created to provide an effective alternative to the traditional recommendation of “do your Kegels.” Pelvic floor health is a fitness issue! Pelvic floor disorders are, for the most part, neuromuscular disorders and are well suited to neuromuscular solutions. With regular and high-quality conditioning, surgery for pelvic floor disorders can often be avoided, excluding when cancer is the diagnosis.
The scientifically researched exercises were studied over a 2 year period, and over 200 exercises were tried using EMG (electromyography) recordings to determine which were the most effective in recruiting the pelvic floor muscles, consisting of transversus abdominis (TVA), adductors (inner thigh muscles), gluteals (min, max, and med) and external hip rotators. These muscles all work in concert to provide support for the pelvic organs, and to restore and maintain pelvic health in both females and males.
I am specifically addressing the relevance of pelvic rehabilitation on urinary incontinence in men in relation to prostatitis, interstitial cystitis and prostatectomy. There are many serious issues for men that can benefit from pelvic floor rehabilitation, including aging, obesity, chronic lung disease, chronic constipation, chronic corticosteroid use, genetics, previous pelvic surgery, sexual dysfunction, irritable bowel syndrome (IBS), and Crohn’s disease to name several. Men are most likely to have pelvic floor disorders due to post-surgical complications, prostatitis or interstitial cystitis.
The job of the pelvic floor is to support the bladder, urine tube, prostate, and rectum, as well as provide sphincter control for the bladder and bowel. It also provides support from intra-abdominal pressure created from straining, heavy lifting, chronic coughs, or just from laughing. The weakening of pelvic floor muscles (atrophy) can be due to hormonal changes, including decreased testosterone. Pelvic organ prolapse can result in loss of control of the bowels. Night time voiding may be a sign of an overactive bladder (OAB), referred to as urgency incontinence, which is a condition common in both men and women. So, there are a lot of conditions we don’t always associate with our pelvic floor, but it is actually our “core,” or our centre of strength.
In order to be functional, pelvic floor muscles (PFM) need strength, endurance and co-ordination. Kegel exercises have commonly been taught as the method of strengthening these muscles. Using research with electromyography (EMG), however, it has been found that the PFM do not work in isolation and need to work in conjunction with the regional muscles of the inner thigh, buttocks and the deepest layer of abdominals – the transversus abdominis (TVA). Proper conditioning of these muscles not only requires a sustained contraction, but equal release. More effective and functional than Kegel exercises is the plyometric activation of the muscles, requiring a pulsing type of movement originally used for athletes that need quick bursts of energy.
The Pilates exercises that I incorporate into my program include three different types of contractions to stimulate all the functions of the pelvic floor:
1) movement – repetitions
2) endurance – a holding phase during peak engagement of the muscles
3) pulsing – a phase where the muscles are contracted and then released rapidly with equal force to provide the plyometric type of conditioning
This is what makes these exercises so effective with urinary incontinence. They strengthen the muscles, train the muscles for endurance, and strengthen the urinary and anal sphincters.
Other techniques I incorporate into my therapy include breath work, posture and Therapeutic Yoga techniques. The Yoga Therapy for the urinary system is structured to increase blood flow to the kidneys and strengthen the muscles that control the bladder. These techniques are taught to be performed in a very specific manner, hand in hand with the breath and strengthening through holding for a set period of time.
Yoga Therapy is proving to be very effective in conjunction with other forms of therapy. Some conditions where symptoms are often improved in both women and men include pelvic inflammatory disease, sterility or infertility, enlarged prostate, prostatitis, fibroid cysts, irritable bowel syndrome (IBS) and post-operative cancer, including post mastectomy and post prostatectomy.
In conclusion, more and more studies and randomized trials are being conducted in the fields of pelvic floor exercises and Therapeutic Yoga techniques, with positive results. The Cochrane Institute has supported pelvic floor muscle training (PFMT) for several years now as the first line of defense and support for urinary incontinence and pelvic floor dysfunction.
A recent example of this research is Pilot randomized trial of conventional versus advanced pelvic floor exercises to treat urinary incontinence after radical prostatectomy: A study protocol, Santa Mina et al. BMC Urology (2015) 15:94, Open Access, BioMed Central.
I hope this is helpful in explaining my approach to various pelvic floor issues and how pelvic floor rehabilitation can be a viable and effective choice. And finally, if there is anything that we can do to support you at Alongside You, don’t hesitate to reach out or call 604-283-7827 ext. 709.
Brenna Jacobson, (RYT), Yoga Therapy, Pelvic Floor Specialty, Pre-Post Natal Consultant
by Andrew Neufeld | May 16, 2017 | Nutrition, Registered Dietitian
If you can take good care of your body, you will be in a much better state to deal with any mental health issues. As a kid, my family always told me what kind of food I should eat to keep healthy. Mental health is obviously highly linked to your brain health, so it only makes sense that eating good, nourishing, nutritious food is good for your overall mental health.
You might often hear from fitness professionals that the secret of getting into shape is actually 70% diet and 30% exercise. Similarly (but not statistically), eating mindfully and having a balanced, nutritious diet does wonders for your mental health. These healthy practices not only benefit your physical health and body, they help your brain! Now, we can’t expect any kind of diet or eating specific kinds of food will miraculously cure mental illnesses. It won’t. But perhaps we can help our brain along with its recovery process by giving it the nutrients it needs.
There are a number of chemicals that affect your mood and brain health. Let us take a look!
Dopamine
Dopamine plays a big role in the reward-motivated behaviours of human beings. It gives us the feel-good factor to spur us on so that we can achieve bigger and better things in our lives. Eggs and Spirulina both contain tyrosine, which synthesizes dopamine. Fish contains Omega-3, which is often linked to the production of dopamine.
Endorphines
Endorphines are essentially a painkiller. They minimize the perception of pain in our mind. This is what keeps us going during a grueling, painful workout, or a late night of study and work. This will be music to the ears for those who are chocolate lovers: cocoa contains phenethylamine. It is believed that phenethylamine boosts endorphines. However, moderation is key – I’m a chocoholic with the best of them, but this isn’t a license to eat as much chocolate as we want!
Serotonin
Serotonin creates the feeling of pride and loyalty, amongst other things. This chemical creates a sense of belonging with others. A lack of serotonin is also linked to depression, anxiety, and other mood related issues. One of the food options that may help is eggs, which contain tryptophan. Tryptophan synthesizes serotonin and may encourage your brain to produce more of it!
Oxytocin
Oxytocin in the brain creates the sense of trust, intimacy, and the feeling that someone will protect and take care of you. It promotes the feeling of safety. In fact, sometimes oxytocin is called the “love hormone.” Basically, eating any food may stimulate the release of oxytocin, which can be a double edged sword! Eating promotes oxytocin, but sometimes we might eat too much when chasing the feeling – again, moderation is key!
Glutamate
Glutamate acts as a neurotransmitter and encourages many brain activities. However, too much glutamate may lead to anxiety. Both plant and animal proteins contain glutamic acid. Our bodies are also capable of creating glutamic acid, so you don’t have to worry too much about choosing food that contains glutamate specifically.
gamma-Aminobutyric acid (GABA)
GABA inhibits brain activities. A balance of GABA and Glutamate must be maintained for optimal brain health. Fermented foods, such as Kimchi, contain plenty of GABA. The popular Chinese tea, Pu-Erh, also contains bioactive GABA.
Norepinephrine
Norepinephrine is the chemical responsible for the fight or flight mechanism in human beings. Too much of this chemical can make you feel sleepy and tired. Too little norepinephrine can lead to symptoms of anxiety. Foods rich in protein stimulate the production of this chemical and may help keep a healthy balance.
By Andrew Neufeld, BA, MC, RCC, Birkman Consultant
If you would like to learn more about the connection between food and mental health, please contact your registered dietitian. Your counsellor and dietitian can also work together as your team of family health advisors – they can come alongside you to create the most optimal health plan for you and your family. If you have any questions, please call 604-283-7827 and reach Andrew Neufeld at extension 701 or Annie Tsang at extension 712.
Sources:
www.webmd.com
www.livestrong.com
www.healthline.com
by Alongside You | May 12, 2017 | Press Release
Alongside You at Rare Finds YVR event
DELTA, British Columbia, May 2, 2017 — On April 8th, 2017, the Rare Finds YVR: Feast for the Senses event took place. $111,000 was raised in support of the Rare Disease Foundation in its mission to help Canadians living with rare diseases. Andrew and Meg Neufeld, co-owners of the award-winning health agency, Alongside You, were in attendance.
“Life is full of challenges. Help me understand mine.” – Max
As Andrew and Meg stared at this quote during the gala, it made them ponder the question: How well do we, as Canadians, understand the needs of this crowd that has often been overlooked by the public?
Meg grew up with an identical twin sister with a rare form of dwarfism and profound hearing loss. From an early age, they knew they were rare: 1 of 7 in the world at the time. Through their journey as a family, their father co-founded the Rare Disease Foundation with friends and colleagues and set out to change the course of research and treatment for rare diseases
Throughout their professional lives, Meg and Andrew have been intimately involved in supporting families, many of whom struggle with health conditions, including rare diseases. As pleased as they are to be able to provide support to individuals and families through the health disciplines at Alongside You, they know that the work of the Rare Disease Foundation has the potential to change health outcomes for individuals with rare diseases, and greatly relieve stresses on their families by identifying rare conditions and developing treatments — a chance to impact the individuals and families much earlier on in life and be proactive against many of the stresses these families face.
This is why supporting the Rare Disease Foundation is so important to them — because their awareness of the impact isn’t just professional, it’s family.
In order to participate in the mission of furthering Rare Disease awareness, Alongside You was involved with the Rare Finds Gala in several profound ways. They have donated gift baskets of art supplies and classes at their studio — a safe and comfortable environment for anyone of any age, diagnosis, or ability to experiment with different art mediums. They have also donated a Birkman Assessment and coaching session package through Immerse Consulting, a subsidiary of Alongside You.
But that is only the tip of the iceberg. Alongside You is also a proud provider of a $3,500 Microgrant to the Rare Disease Foundation. The microgrant program provides a small amount of funding ($3,500) that must accomplish a specific research goal and directly improve patient care.
“The grant will go to researchers eager to solve problems for today’s patients in just 4 weeks’ time,” according to the Rare Disease Foundation.
This is why Alongside You, as a local business, believes that any small- to medium-sized businesses can make an immediate impact on finding cures for rare diseases. They sincerely hope that their story would encourage fellow small business owners to take action, and provide microgrants to support the wonderful things the Rare Disease Foundation is doing for millions of Canadians affected by rare disorders.
About Rare Disease Foundation
Founded in 2008, the Rare Disease Foundation is a registered charitable organization supporting rare disease research internationally, with a majority of that research taking place in Canada.
Their Vision and Mission is to revolutionize rare disease care through the creation of communities of patients, caregivers, healthcare providers, researchers and supporters working together to transform the lives of those living with rare disease.
About Alongside You
Alongside You is an award-winning, integrated health agency in the heart of Ladner, BC, and they serve a wide range of clientele in Ladner, Delta, Vancouver, Richmond, Surrey, Langley and surrounding areas. They provide accessible health care to anyone in their communities, because people matter.
If you would like more information about what Alongside You is doing in the community, please contact Andrew Neufeld at 604.283.7827 ext. 701, Meg Neufeld at ext. 703, or email them at info@alongsideyou.ca.
by Juliana Fruhling | Apr 28, 2017 | Articles, Counselling
Something that I hear consistently from parents of teenagers is a concern that their teens are engaging in certain behaviours “for attention.” Sometimes they reference the way their teens are dressing or acting, the company they are keeping, the level of emotion on display, or even behaviours they have had the misfortune of witnessing, such as cutting, destructive eating habits or threats of suicide.
The level of fear and frustration is understandable when you witness your teen engaging in behaviours such as these, specifically those that are destructive. However, I have noticed that the way in which many parents choose to address behaviours they perceive to be “attention-seeking,” is to not “give in to them,” which is to ignore them. The belief is that by giving in to it, they are “rewarding,” the behaviour. Further, if they dry up the well of attention the logic is that the teen will discontinue the behaviour. The reality is that most of the time, this is not a very effective strategy. Often what happens is that the behaviour goes into high gear, or the teen turns to others – peers, online connections, social media – to meet the need for attention. So, what can parents do to parent an “attention seeking,” teen? The answer is relatively simple:
GIVE YOUR TEENAGER ATTENTION
Since as a culture we seem to abhor the idea of attention-seeking, we often don’t realize how healthy a cry for attention really is and how it is actually a basic human need. We can liken the need for attention as humans to our need for air, water, and food. It is an emotional need that is as valid as any and all of our physical needs. When people can’t satiate their need for attention, and if they don’t have the ability or maturity to recognize this need and seek it in healthy ways, they will instead turn to unhealthy means of attention-seeking to meet the need. The alternative to meeting the need is just shutting down emotionally and “not caring,” anymore. Often this is when suicide is a higher risk and other destructive means of coping become more out of control because there is nothing left emotionally to pull oneself back from these options.
Our teens will seek attention naturally, and we need to give it to them. The parent-child relationship is one that will form the foundation for every relationship they have for the rest of their lives. There is no investment of time that is more important than this. This is what much of the literature out there refers to as attachment and its importance cannot be overstated.
When parents first tell me that their teen is attention-seeking in unhealthy ways, one of my first thoughts is of gratitude that the teen hasn’t given up on life, on attempting to meet their needs at least in some way. My second thought is, how can I help this parent reframe the need for attention as a healthy, life-seeking need, and then how do I help them learn how to meet this need in healthy and successful ways. Because the primary issue is not that they are seeking attention, but that they are doing so in unhealthy, potentially dangerous ways. So how do we give them attention in healthy ways as parents? Here are some ideas:
- Find out what they are interested in, and engage them in that. If they are into music, listen with them, ask them about it. Video games? Play with them. The outdoors? Take them out for a hike. Lavish them with the love and attention you have for them in a language they will understand and respond to the most.
- Listen to them, and when they speak, hear them. Don’t write off their big feelings and emotions – the teenage years are a hard time of confusing feelings and big developmental changes – make space and time for these feelings, and be understanding.
- Don’t wait for them to come to you – go to THEM. Many parents will say things to their teens like, “If you ever have any questions about anything, feel free to ask!” This has a lovely intention, but here’s the thing: 9 times out of 10, they won’t take the initiative. Go to them and ask questions, make contact, show them you are interested in their thoughts, ideas, future plans, hopes, dreams. Ask them how they’re coping, and if they need some support. Be present.
- DON’T give up.
And finally, if there is anything that we can do to support you at Alongside You, don’t hesitate to reach out or call 604-283-7827 ext. 707.
by Annie Tsang | Apr 21, 2017 | Nutrition, Recipes
Inflammation is a natural process that protects the body from an injury or exposure to a harmful substance. We all have experienced it – bruises that we see on our skin or dry blood formation from a cut. These types of inflammation are usually short term or also known as acute. When inflammation becomes chronic, lasting from weeks to years, it can lead to diseases that affect our immune system such as rheumatoid arthritis, asthma and inflammatory bowel disease (Crohn’s disease, ulcerative colitis), to name a few. People with chronic inflammation are also at greater risk for obesity, type 2 diabetes, heart diseases, and cancer.
Why do people end up with chronic inflammation? There can be many contributing factors, including poor nutrition, stress, a bacterial or viral infection, aging, and long-term exposure to environmental toxins. While not all factors can be avoided, we can always work on how we eat, exercise, and manage our stress and sleep, in order to support a healthy immune system.
Let’s talk about how we can eat to boost our immune system! I call it the ‘Anti-Inflammatory diet’ but this really isn’t a diet that people usually refer to. This diet is not about following a meal plan; it is about incorporating foods that contain potent nutrients that help reduce our body’s inflammation processes. Omega-3 fatty acids and phytonutrients (nutrients that are mainly found in plant sources) have been well recognized for their anti-inflammatory properties. Fatty fish, such as salmon, sardines, anchovies and rainbow trout, contain excellent sources of omega-3s. Ground flax seeds also contain good amounts of this fatty acid. You can easily sprinkle ground flaxseeds onto your salads or blend them with a smoothie. Supplement forms of omega-3s are not necessary if you consume enough through your diet. Only 2 servings (75 ounces each or size of a deck of playing cards per serving) of fatty fish a week can provide plenty of omega-3s to your diet!
As for phytonutrients, they actually contribute to the colours of vegetables and fruits that we see. Based on the Canada’s Food Guide recommendations, try to aim for 7 to 10 servings of vegetables and fruits combined every day. Choose your fruits and vegetables in different colours every week, in order to ensure that you get the full spectrums of phytonutrients. Don’t like vegetables? Try adding them to casserole dishes or soups. Keep a bag or two frozen vegetables in your freezer as they are just as nutritious as the fresh ones.
Getting enough important nutrients into our body can be really simple – all we need is food! No matter what your goals are, whether that be adding a new vegetable every week or getting one more hour of sleep each day, just remember moderation is the key! Everyone likes to indulge a little. As long as we are eating healthy most of the time and making sure that we get enough varieties, we should not feel guilty about the dessert we want on the weekends. Happy eating!
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If you would like more direct support, we are here to help. Alongside You can help you meeting your nutritional needs and achieve your health and nutrition goals. If you’d like more information, please give me a call at 604-283-7827 ext. 712!
Annie Tsang, Registered Dietitian
by Kelly Williams | Apr 11, 2017 | Dialectical Behaviour Therapy
How many of us give as much consideration to updating our emotional toolbox as we do to other aspects of our lives? In our pursuits for greater senses of happiness, self-acceptance, or ease of life we often look outward. We may find ourselves wondering if a newer cell phone, wardrobe, or relationship might make life feel more manageable, or maybe (if we are really honest) make us feel more desirable or accepted. This endless quest for the next best thing is often more of an empty promise that ultimately won’t leave us feeling satisfied for very long. While these are not invalid ideas, they may tend to fall short of the desired outcome if what we truly long for is to create healthier relationships with others and perhaps even more importantly with ourselves. Instead of shopping around for an upgrade why not consider another type of investment; one that addresses what is going on within ourselves? Perhaps some of the dissatisfaction we experience stems from how we are coping? What if part of the problem is us?
We often don’t take the time to assess how well we deal with life’s stressors, and instead, may rely upon old ingrained responses. While once effective, these reactions may now have become something long since outgrown, not unlike our childhood clothes, superhero lunch boxes or Big Wheels. While it is easy to look down and see that we can no longer fit into the shoes we wore when we were six, it is a little more difficult to see whether our emotional responses have become ill fitting. For example: as a child, becoming loud and demanding might have been effective at eliciting a helpful response; as an adult, this behaviour is more likely to drive others away! It is often these autopilot reactions that keeps us from getting the responses from others that we truly want!
One effective route towards this journey of self-discovery might be through therapy. An approach that I have found to be especially helpful for developing a well stocked emotional toolkit is Dialectical Behaviour Therapy, or DBT for short. This is because unlike some approaches to therapy, which may offer greater insight into our emotional experiences but less in terms of how specifically to initiate change, DBT provides concrete exercises to help us navigate what life may throw our way. DBT is an evidenced-based therapy developed by Marsha Linehan that has proven to be effective for a number of mental health issues, including emotional regulation, anxiety, depression, eating disorders and borderline personality disorder. While comprehensive DBT, including group work and individual therapy, may be best for addressing the previously mentioned, DBT skills are valuable to anyone looking for new ways to approach old problematic behaviours.
The overarching goal of Dialectical Behaviour Therapy is to create a life worth living. This is done by synthesizing the need to both accept reality as it is and to recognize that in order for life to get better some things may need to change, including how we respond to life’s challenges. So what does this look like in practice?
The foundation of Dialectical Behaviour Therapy rests on the concept of mindfulness, which is the practice of staying present in the current moment. One of the benefits of this practice is that we can learn to observe our thoughts, behaviours, and emotions as they occur, which can help us respond more effectively. When we stop and take a moment to check-in with how we are feeling and what we are thinking we can act from a more informed space. Mindfulness is not simply meditation (although this is a form of mindfulness). It can be done while engaging in our daily tasks, and DBT provides a variety of exercises in which to shape our mindfulness muscles.
Mindfulness acts as the foundation upon which to build numerous skills that help to address aspects of our lives that may be challenging or problematic. In addition to mindfulness skills, DBT also offers concrete skills to help develop distress tolerance, emotion regulation, and interpersonal effectiveness. Most of us already have developed ways in which to cope with our distress, emotions, and interpersonal demands. However, they may not be as effective or skillful as we would like for them to be. Again, this is true, in part, because we do begin developing many of these coping strategies in childhood, and eventually we outgrow their effectiveness. What worked for us as children may no longer be working for us as adolescents or adults.
It is worth taking time to check-in with ourselves and how we are coping with our lives. If you find that you are ready to add a few new strategies or skills to help you manage life there are a number of resources. Several self -help books for managing emotions and DBT are available.
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If you would like more direct support, we are here to help. Alongside You offers Dialectical Behaviour Therapy (DBT) in both groups, and individuals sessions. If you’d like more information, please give me a call at 604-283-7827 ext. 710!
by Brenna Jacobson | Mar 17, 2017 | Therapeutic Yoga, Workshops, Yoga, Yoga Therapy
“The greatest gift a mother gives her family is a commitment to her own self-care” Cheryl Richardson.com
“The moment a child is born, the mother is also born. She never existed before. The woman existed, but the mother, never. A mother is something absolutely new,” and so in you the child your mother lives on and through your family continues to live… so at this time look after yourself and your family as you would your mother for through you all she will truly never die.”― Osho Shree Rajneish
Caught your interest? Tell me more you might be asking!
Pre-natal Yoga can provide the tools to access and connect with all the resources you have to birth your baby. You, as a mother can unite with your breath, body, inner knowing, and the new life you are carrying inside.
Coming to a Pre-natal Yoga class can help you check in with how you are feeling. Pregnancy can be an isolating experience, so our classes are also a great opportunity to make new mom friends! Aside from the relaxing and the physical experience, your “Mom Tribe” can come together, discuss feelings, fears, release emotions that may be building, and share resources. Pre-natal Yoga is also about building strong, capable, and competent mothers who are preparing to face some of the major changes ahead. The changes may be in relationships, like with the father of your child who may have been enjoying an exclusive relationship with you prior to the 1st born, and now is going to be sharing you with another family member.
What other ways can Pre-natal Yoga help me?
Pre-natal Yoga can provide benefits on every possible level: physical, mental, and spiritual bonding with the baby, balancing hormones, learning pain coping techniques, learning self-regulation through stress reduction and the using your nervous system, and conscious relaxation (relaxation on purpose)!
Practical application of Pre-natal Yoga knowledge
Pre-natal Yoga can help you have a powerful birth experience and help you to feel inspired and empowered, by overcoming fears about the birthing process. You will learn about contraindicated poses, (whether to avoid or do in a gentler manner) or to avoid altogether. You will learn breathing techniques that can provide pain relief, control energy, teach you to find a focal point, and work synchronistically with the challenges of labor and childbirth, connecting the body and the mind.
But I’ve never done yoga before?
You can safely begin a Pre-natal yoga practice at any point through your pregnancy as long as you have clearance from your care provider. You will be free to modify your poses with whatever props you want, and your teacher will give you lots of safe options, right up to delivery.
You are not done yet, and you are not alone!
This is just the beginning of your yoga journey. Once your body has had a chance to recover from delivery, you can progress to your Post-partum Yoga. You might be thinking, “But I have already been through everything, what else is there?”
Delivery of that lovely baby is just the beginning of the journey. You are now responsible for this new little life. You may feel a desire to reintegrate with your Post-natal Tribe. You have all gone through a unique experience, and now have a series of new experiences to come, in common. You share in a spiritual companionship with other women. You might build a community of moms, sharing new resources, building confidence in yourselves as moms. You may be feeling blue, or even mildly depressed, often simply due to lack of sleep, which is not at all uncommon. Not to mention the physical rebuilding of pelvic core strength, regaining core strength and stability. Repairing your posture, and maybe losing a few pounds. There are other physical issues you may need to deal with, slight urinary incontinence, diastasis recti abdominus (DRA) which often presents as “Mummy Tummy.” Post-natal Yoga and Pelvic Rehabilitation can continue what you started in Pre-natal Yoga class to help you recover, and be your best in your new life as a Mom!
What better place to unwind, revitalize and “let go” and find that sense of belonging, than in the safe environment of your Post-natal Yoga class, with your fellow moms, your Yoga Tribe.
Stay tuned for information on Post-natal Yoga classes coming soon!
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We’re celebrating the opening of our new yoga studio by offering Pre-Natal Yoga classes as a 6 week Progressive Series! Pregnancy is a time to keep your workouts fun and safe! Experience with yoga is not necessary. These classes are fun and educational and are open to all stages of pregnancy.
Sign up for you pre-natal yoga class today!
Have questions? Call Brenna at (604) 283-7827 ext. 709 or email brenna@alongsideyou.ca.
by Brenna Jacobson | Mar 7, 2017 | Articles, Case Studies, Trauma Sensitive Yoga, Yoga Therapy
Gentle Vehicles for Healing
Case Studies in Metro Vancouver, bases on real life experiences
Case Study #1: Ten year old Motor Vehicle Accident (MVA) resulting in the following chronic symptoms:
- Soft tissue injury in upper back and neck, exacerbated by a fall onto the left elbow.
Results after one month, using Physical Yoga Therapy and Techniques:
- Easing of pain in shoulder, which has resulted in improved sleep at night
- Greater mobility in movement of shoulders and arms
- Greater mobility and range of motion in neck
- Improved posture
- Improved mobility in hips
- Arthritis in facet joints, brought on by MVA:
Results after one month, using Gentle Yoga Therapy and Techniques:
- Nurture and maintenance of spine flexibility
These improvements have resulted in our client having more energy, and mental clarity, being free from the exhausting pain. The client also now knows and has the ability to self-regulate and correct as necessary. The client will move forward with back strengthening techniques, but for now is just enjoying being relatively pain free.
Case Study #2: Lung surgery in adolescence – Resulting in severe Apnea until present age of early sixties, including misaligned left shoulder and hip due to compensating for breathing imbalance.
Results after two and a half months, using a combination of Physical Yoga Therapy and Trauma Sensitive Yoga Therapy Techniques:
- no longer anticipating the next breath
- improved posture, increased lung capacity for the breath
- shoulder position greatly corrected with posture
- increased left hip mobility with a greater range of motion
- client demonstrates greater confidence and a lighter, happier state of being
Case Study #3: Previous student of yoga for many years. No longer able to practice due to fibromyalgia, depression, anxiety, resulting in tension in jaw & neck.
An example of how what happens in the mind is reflected in the body.
Results after 3 months, using a combination of Physical Yoga Therapy and Trauma Sensitive Yoga Therapy Techniques:
- Noticeable decrease in anxiety. The client demonstrates a lighter presence where there used to be heaviness
- Release techniques have greatly reduced the jaw and neck tension
- Gentle therapeutic program, designed for the client’s particular needs, has allowed for a return to home-based practice and resulting in becoming comfortable in one’s body, and eventually returning to group sessions
- Trauma Sensitive Yoga Therapy breathing techniques and guided meditation to rest the body and mind, enables the client to stabilize and stay grounded
- Gain key ability to tune in and listen to one’s body in order to be able to self-regulate at first sign of tension, anxiety and stress
- Letting go of anxiety and tension using gentle therapeutic yoga practice, the aches from the fibromyalgia have decreased due to improved circulation, and the release of uptight muscles and joints
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Our yoga focuses on addressing the root of the issue before deciding, alongside you, what the goal of your yoga practice is and how to address this through therapeutic yoga. Your planning with our professionals will look at your overall physical, mental, emotional, and spiritual wellbeing and how therapeutic yoga can help you address these areas.
Have questions? Call Brenna at (604) 283-7827 ext. 709 or email brenna@alongsideyou.ca.
by Andrew Neufeld | Mar 3, 2017 | Announcements, Group Therapy, Occupational Therapy, Yoga
There’s a lot of excitement around here at Alongside You! Anyone who knows us well knows that we’re always looking to fill gaps, improve services, and find more ways to help our community. This is why we’re expanding! Here’s a taste of what’s been going on, and what to expect in the coming months!
Brand New Yoga Studio
Surprise! We’re almost finished building our new yoga studio (the trim is being put in as I write this). Why are we building a dedicated yoga studio you might ask? Aren’t there enough around already? Well, in short – no, there aren’t enough, and they aren’t like ours is going to be. We’re providing a different service here at Alongside You, and we need a space that reflects that. We focus primarily on yoga therapy and trauma sensitive yoga here in our clinic, and our studio will be set up as an ideal environment for these highly personal, individual sessions with our lovely Brenna Jacobson. As great as our art studio and private offices are, they aren’t ideal for this kind of work so we’re creating what is needed to serve our clients better.
What about yoga classes you might ask? Well, we’re going to have those too. But they’re going to be different. We’ll be focusing on small class sizes, because we hear time and time again that the size of classes is overwhelming for people. We’re going to focus on specific topics and build customized yoga programs to suit. I’m not going to let the cat out of the bag completely, but we’re going to start with kids, prenatal yoga, and Hatha Yoga 101 for Beginners. Coming down the pipe are things like yoga for anxiety, chronic pain, and much more. But one thing at a time! Stay tuned to our website and social media for all the details!
We also wanted to bring the outdoors into the studio. So, as always, we’re working with the fabulous Tyler Garnham, and we’ve found an image local to South Delta that will be installed in our studio, filling up the entire north wall. This will give us, and our clients a feeling of space, and connection to our local surroundings even while inside. I can’t wait, it’s going to be amazing!
Occupational Therapy
We love our OT, Kristin Beare, but she’s busy tending to her own kid right now. Our yoga studio is going to do a little bit of double duty and be a space for our OT to work with clients. The larger space will give much more freedom for mobility-related concerns, sensory work, and so much more! We’re also building customized storage into the new wing so that we have more tools at our fingertips. She’ll be back later on this year, and I can’t wait to see what she does with the new space with her clients. Stay tuned!
Clinical Office
Ok, this isn’t super exciting to you maybe, but it’s exciting to me. We’re building a new office that is set up more ideally for neurofeedback for clients, and for our Neurofeedback guru, Jonathan Wieser. Our other offices have worked fine, but this is going to be better. It will also be used by other counsellors, which gives us more available office space and flexible times for clinicians so that we can be more available to you as we expand! Growth is good, and we’re growing our hours to serve you better!
Group Therapy
So, the studio is also going to be used for group therapy. We already run a Dialectical Behaviour Therapy (DBT) group, but we’re expanding our group therapy offerings. Between our art studio where we do our DBT, and the new group room in the yoga studio I’m pretty sure we’re going to have the coolest group therapy spaces around. Why is this important? Because I hear all the time how much our clients appreciate being in creative, beautiful spaces while they’re in our care. It makes a difference! I can’t yet reveal the new groups we’re going to be running, but we’ll be using the new space for our Adult DBT Group, Youth & Family DBT Group, and soon enough, some others!
This is awesome, so when do we get to see the new spaces and use them?
You’re not going to have to wait long! We’re opening March 1st, and our individual yoga clients will get to use the space right away, as will our neurofeedback and counselling clients. Stay tuned, because we’re opening things up throughout March for Kids Yoga over Spring Break, and following that up with Prenatal Yoga and Hatha Yoga 101 for Beginnings toward the end of March and into April.
I hope you’re excited because we are! We can’t wait to show you the new spaces, and more importantly, be even better equipped to serve you well. South Delta is our home, and we’re growing thanks to your help! Whether you’re in Ladner, Tsawwassen, North Delta, or beyond, please come check out our new digs and see what we have to offer. We’d love to meet you!
To be the first to find out about all of the new things going on, make sure you follow us online at Facebook, Instagram, or Twitter.
