 Alayna Mastrippolito, Author, Certified Peer Supporter
Are you always taking care of others? Perhaps you work as a nurse or a counselor, or maybe you’re the main source of income for your household, the caretaker of a sick relative, or you just happen to be the person that those in your life come to for help. You may experience compassion fatigue from time to time. Compassion fatigue is the emotional and physical burden created by caring for others in distress. It’s the cost of losing yourself in the process of caring for others. Compassion fatigue symptoms may include anxiety, depression, feeling overwhelmed, irritation, frustration, worthlessness, isolation, and physical ailments. It’s possible to take care of others without experiencing compassion fatigue, and it all starts with how you take care of yourself. The key is to allow yourself to make YOU a priority. Those who suffer from compassion fatigue often experience feelings of shame and selfishness around prioritizing themselves over others, but it’s necessary to give yourself that time in order to be able to take care of others. A way to ensure that you’ll take care of yourself is to create your own self-care plan. This allows you to uphold your own physical and mental well-being consistently, and it doesn’t have to take up much of your schedule. Another important component of limiting compassion fatigue is having good boundaries. Boundaries allow you to love yourself and others at the same time. If you feel overwhelmed or taken advantage of, it’s hard to maintain your compassion to begin with. Setting boundaries within caretaking doesn’t mean you’re leaving others in the dust; this can look like asking for assistance or offering to help at a different time. By setting boundaries, you’re able to take care of your own needs while also taking care of the needs of others. Helping others should not be hurtful to you. Try connecting back to the reason you began helping people in the first place when you feeling a bout of compassion fatigue. Your altruism likely gives you a sense of meaning which is important to your life purpose. Don’t overextend yourself to the point of forgetting the reasons why you care or getting so burnt out that you can’t help anymore. You deserve to be taken care of too.  Mary Tanner, Author MSW, LISW-S, M.Ed.
Talk of back to school can trigger parents as much as children. Going back to homework, lunch money, after school programs, car pool etc. etc. can evoke a stress response in even the most seasoned parent. So, what can we do? First of all, Moms, Dads, Guardians, Caregivers, relax. Everything will be OK. Have fun in the remaining days of summer! When parents ask me what they can do to help their child get ready for back -to- school, I start with the basics. I call them the “Big Four” This is a recommendation I give year- round.
If you do those 4 things with and for your child, you are giving them the best chance to feel good about themselves and to perform well at whatever activity in which they partake. Sometimes, the Big Four gets put on the back burner during the summer. It is truly beneficial to be consistent and do these things year -round. You are helping yourself too, Adults. You will have less irritable, more cooperative kiddos with which to contend. The Big Four applies to all kids big and small and to their adults, as well. I recommend limiting screen time. Children, young and old are spending way too much time on their screens. This is one of the biggest obstacles that interfere with sleep and exercise. I have had young clients who take their I-phones, I-pads, laptops to bed with them. This is a very bad idea! One little guy I was seeing was staying up all night playing games, watching shows and falling asleep at school. I got to the bottom of it and told his Guardian, who didn’t know. She put a stop to it by simply taking all electronics away at bedtime. It was a fight, but one that was necessary. On the subject of screen time, it’s good to shut off all screens an hour before bed time. The blue light emitted from all screens interferes with our sleep cycle and makes it more difficult to fall asleep and stay asleep. If your child is experiencing difficulty with sleep, talk to your pediatrician. If your child is shy or seems to have trouble making friends, summer is a good time to practice social skills. Talk to your child about communicating with others. Demonstrating skills and role playing can help them learn and develop better interpersonal skills. Playdates are also helpful. Spending time with friends during the summer can help with back-to-school worries. Knowing they have friends at school eases transitions. If your child is starting at a new school, ask the school for recommendations, if there are summer activities that will allow your child to meet classmates. There may be a local recreation center or swimming pool where children from their school go. I love libraries. They offer fun programs that encourage reading and may be a good place to meet other children. It's important to always talk about school in positive terms. If the previous school year was difficult for your child, offer them hope and encouragement that the next school year will be better and you are there to support them. If your child has experienced something upsetting, or seems anxious or depressed, talk to your school. Most schools have mental health therapists and counselors on site. It’s good to jump on potential issues early. Don’t let concern that your child will be labeled stand in your way. School resources are there to help. Covid has caused issues for everyone. Educators are concerned students aren’t as far along in their learning because of lock downs and conducting classes via computers. Children are resilient and they will catch up. We, as the adults in their lives, can be their support and can help them see the fun side of learning. Learning doesn’t just occur in the classroom, give your children experiences, nature walks, trips to the playground, regular trips to the library, time at the pool, a picnic in the park. All of these and more are opportunities for learning. Have fun with your child! Again, enjoy the remaining days of summer!  Alayna Mastrippolito, Author, Certified Peer Supporter
We’ve all had the experience of feeling so overwhelmed and drained, yet having too many items on the to-do list to be able to rest. You’re backed up on work, the house is a mess, you haven’t had much time with your loved ones, and *sigh*... it’s only Tuesday?? According to the APA Dictionary of Psychology, burnout is defined as “physical, emotional or mental exhaustion, accompanied by decreased motivation, lowered performance and negative attitudes towards oneself and others”. It’s the result of doing too much of what drains you, without enough rejuvenation. Though there are times in life when it’s necessary and even beneficial to work hard, spending each day squeezing out every ounce of energy you have until you’re completely depleted is not a very sustainable or pleasant lifestyle. Here are three steps to help you avoid burnout: 1) Know what your priorities and values are. Write these down and keep them someplace you’ll see often. Be clear on what matters to you so that you know what you want to work towards. This allows you to have a purpose behind your daily actions, rather than simply achieving for the sole purpose of being productive. Helpful questions to ask yourself might include: What uplifts and fulfills you? What promotes your personal growth? What is your reason for getting up each day? 2) Spend time on things that matter to you. Take a second look at your schedule. Is there anything on it that doesn’t align with your priorities and values? Is it possible to remove anything from your schedule that’ll make this week feel less draining? Is there anything you can delegate? When you’re spending more time on activities that you’re passionate about, you’ll feel more energized and less worn out. 3) Take time to recharge. In order to be productive, it’s essential to take time to restore your energy each day by taking care of your mind, body, and spirit in ways that make sense to you. A few ideas for rejuvenating activities include walking in nature, yoga, meditation, reading, creating art, journaling, calling a loved one, and practicing gratitude and self-love. It’s also important to be able to recognize your personal signs of feeling overwhelmed. This is the tipping point of your productivity when it’s actually more productive to rest! You’re allowed to create the life you want. Be kind to yourself in the process. “I am a human being, not a human doing.” ― Kurt Vonnegut  As a valuable part of the Compass Point family, we want to ensure you are the first to know that Compass Point is rebranding. We are excited to introduce you to our new brand and we hope you love it as much as we do!
Compass Point’s name will be changing to Mindfully. In many ways, this has been our identity all along as we have many existing programs and services dedicated to the concept of mindfulness. Because of this, we believe that Mindfully is a more fitting name for our existing and future services. As a part of our rebranding, we will be adding new services to our offerings including psychiatry and peer mentoring. We are mindful that the needs of our clients change throughout their lives, and we want to ensure we have your behavioral health needs covered. In the coming weeks we will unveil our new logo that will complete our Mindfully brand identity. While the name and look of our business will be different, the quality of services you have come to know and expect will remain the same. You will still access services in the same manner, you will keep the same clinician, and your billing will remain the same. During this transition, if you receive a denial from your insurance provider, please contact the front office to have your payment reprocessed. While we hope you are as excited as we are, we understand that you might have some questions too. Please reach out to your Compass Point clinician or a front office team member with any questions you may have. Mindfully, Compass Point  Seven Strategies for Making Your New Year’s Resolutions Last by Kalpana Parekh, MSW, LISW-s Millions of Americans made resolutions on New Year’s Eve to do better and achieve more in 2021. Within the next 30 days or so, most of those resolutions will be abandoned. Studies suggest that 80 percent of people who set resolutions on Dec. 31 fall back on old habits by mid-February. If you’re in that 80 percent, don’t lose heart. Our collective struggle with keeping New Year’s resolutions suggest the problem may lie elsewhere—like with the tradition itself. Why New Year’s Resolutions Fail We set New Year’s resolutions because it’s a natural point for a fresh start. But achieving a life goal is not as easy as turning the page on a calendar. “Resolution” is a strong, demanding word. For resolution, we need passion, clarity and inspiration. Yet often, our New Year’s resolutions are too big or vague. We expect change now. And we don’t give ourselves rewards along the way. Successful goals require planning, process and patience. When we don’t have the right supports and mindset in place, we get frustrated and give up. And then we do it again the next year without understanding why our New Year’s resolutions fail in the first place. Setting Goals That Stick If you find your resolutions are getting wobbly, don’t give up. You can still adapt your approach. Here are seven research-based strategies for setting and keeping goals—no matter what time of year you make them:
Create a Vision for Your Best Life Experiencing the best of your life doesn’t happen by accident. It takes reflection and planning. It also helps to connect your goals to your purpose, rather than just an outcome. For example, instead of resolving to achieve a specific weight, you can set a target of being healthier. From there, you can develop a plan that incorporates smaller goals, like exercising 30 minutes a day and cooking healthy meals four days a week. Within a few weeks, these goals will become healthy habits—and those healthy habits will become a lifestyle. Thinking about your goals in this way will make them more sustainable. It will also help you maintain balance. Instead of getting frustrated and quitting or doubling down in an unhealthy way, you can focus on gradual progress. Above all, be kind to yourself. Developing a new habit takes time. It requires both mental and physical effort. Celebrate the wins as they come, and have grace with yourself if you stray from your goal. If you’re feeling stuck, consider meeting with a therapist. Compass Point’s clinical experts can provide guidance and support to overcome obstacles and achieve your goals. Get started by calling or requesting an appointment online. It could be the first step to unlocking your potential.
 With all of the new stressors impacting each of us during this time, we now more than ever need to take proactive steps to be mindful and find joy in our days. Although we cannot simply wish the pandemic away, we can add a few simple activities to help us cope with our ever-evolving reality. Below we are sharing a list of what some of our providers here at Compass Point are doing while working from home proving tele-therapy, a list of what our clinicians have recommended to their clients as well as a general list inspired by Marsha Linehan, professor of psychology at the University of Washington, and the creator of Dialectical Behavioral Therapy (DBT), of activities that can be accomplished in limited time, within ones own home. Many of the items are also friendly for families with young children. A lot of our clients familiar with DBT will know that our groups use lists like this to help participants identify activities they can use to boost their mood and cope with challenges. While many of us need this in the best of times, most of us need to find what works and how to find balance again in the wake of COVID-19. What we're doing at Compass Point Our team at Compass Point have been working remotely from home offering tele-therapy and practicing social distancing for over a month now. I asked them to share the activities and behaviors that have been helping them.
Marcy Rodgers
Compass Point Clinicians share their tips Since sessions have still been taking place via tele-therapy, clinicians have given quite a few activities they have been recommending to clients to de-stress. I asked them to share a few with us.
Looking for more ideas? The below list is inspired by Marsha Linehans list of distracting, pleasurable activities
 Covid-19 and Quarantine Our Feelings During This Weird Time in our History Talking to clients, family and friends about the quarantine, I am hearing many of the same things. “I’m feeling tired. This is getting old. I don’t know what to do with my time. I’m really irritable. When is this going to end? This is making me more anxious than I had been. I feel sad. I feel depressed. What’s going to happen with my kid’s school? What’s going to happen to my job? What does the new normal look like?” It is so normal to have any and all of these feelings and questions. Basically, all of us have had our lives turned upside down by this virus and quarantine. I know the moms and dads who are trying to work from home and monitor their kid’s school work are very stressed. The people who work in restaurants are wondering when and if they will have a job. Students are missing proms, graduations and most of all just being with friends. Kids who need structure are not adapting well to distance learning, not to mention the teachers who were given no time to adapt lesson plans. College students who are graduating wonder when and if they will be able to get a job. And, over and above all the anxiety producing situations each of us are in, we all have the over- arching worry about the virus itself, “Will I get it, will someone I love get it?” It is scary! So, again, all normal to be stressed, anxious, sad, afraid, but we can all have hope this quarantine will not last forever. In the meantime, we can do things to help ourselves through this time. We can use coping strategies. I watched a brief training from trauma expert, Bessel von der Kolk and he discussed how this quarantine has Preconditions for Trauma. He talked about why this is true, but more importantly, he gave ideas on how to navigate through this time to come out the other end feeling OK. Here are the problems he outlined and the ways we can combat the effects:
The important thing is to know you are not alone in this. All of us have struggles of some sort. This is a time to be gentle on yourself, to treat yourself like you would treat your best friend and remind yourself you will be OK. This, too, shall pass.
Joel: Monday Morning April 13th, doing our best to be at arms length and beyond to stay healthy and give you the best information we can find. I am working on getting Dr.Amy Acton, Local area Hospitals and other medical professionals to here how it is here. Dr. Charles Roberts joins us right now. Dr.Roberts is a mental health expert. Dr, what we know is that anytime things change for people, like that book "who moved my cheese" and all that. Thats hard for some people. Isn't it? its like "my daily routine is upset, so I am not very happy." Dr. Roberts: That is so true. Good morning, Joel . Good to be with you. Joel: When you talk about those kinds of things, what are best practices? What can I do to impact my mental state, my physical state, and make things easier for me moving forward? Dr.Roberts - Well, you started off talking about routine and I think you are right on it with that. Our brains use routines to streamline information. We are constantly filtering out what is important or not important and routines really help us do that. Like were going to listen to one radio station at a time, so when we have all kinds of upset in routines like what we have right now. Its like listening to multiple radio stations all at one time, not super effective and overloading. That is excatly what is going on. Joel: Thats the thing though. People are so hungry for information about the Cornonavirus, its spread, its impact, if I do get this will there be people available to take care of me? Those kinds of things, how do you step away from that kind of information when that is all that people seem to care about right now? Dr. Roberts - Well, you kind of have to force yourself to do it. Part of it really is setting a routine. Setting a time to check in with the outside world. A time to check the news, a time to do all that. People joke about "wine with Dewine" here in Ohio, but I think that gives people a time to sit down do that and then say okay, now the rest of the day I am going to do things that I need to do, focus on things close to home, that I can control. Joel: Right. Is it just the nature of being productive? Like, hey, I cant go to work, I am not doing what I normally do, so I am going to identify things around the house and get those done so I have a sense of accomplishment? Dr. Roberts: Accomplishments part of it, but part of it is just staying busy and keeping your mind occupied. Practice being mindful. At any one thing at any point on time. Joel: There is the whole "alone together" thing too. I get the concept of it, but I am missing being around people. Usually by 8/8:30 this place is vibrant. I mean, 70/80/90 employees. Communication people we tend to be kind of loud. Were mixing it up and were having fun. This morning there's like 8 people here. I am going home after work. I love my wife, I love my son, but I don't have any contact with buddies or going out to dinner, being in crowds. How can you handle that loneliness? Dr.Roberts: Well, Joel. you're even one of the lucky ones. Cause you're getting out and seeing 8 people each day. That's pretty good. Our brains are required to have new experiences. Were not meant to be isolated, even isolated alone with the same people, its isolated. No new experiences, no new information, no new jokes. You know, its like sitting with the same people all the time, intellectual inbreeding. So reaching out and face timing and using some of this technology that we have. Its really, really interesting it can help a lot. Joel: Its funny, yesterday, my wife was cooking for Easter and my folks live about 20 miles from us so I texted them that we were going to bring a little care package. We did that and we sat outside and talked, even though it wasnt particularly warm, but they're both in their 80s so were very concerned about spreading anything. We may not be showing symptoms, we could have it and we dont want them to get it. So is that even relatively in the realm of okay? We sat the chairs 10 feet apart just so we can kid of see each other, or do you recommend the face time and the electronic things like that? Is that a better way to handle it. Dr. Roberts: I am always a fan of getting as much personal contact as possible. As long as that can be done safetly, following the CDCs social distancing guidelines right now, I think thats great. Human contact is important. Joel: No doubt. I wonder too, people who are depressed or have anxiety, theyre looking back theyre looking ahead. A lot of people right now, they're looking ahead and wondering, Is it going to get to May first and is it going to be May 15th or wait till June. Once I get back, what am I going back to? So what can I do to answer those questions so I am not as anxious about whats to come? Dr.Roberts: I think you mentioned that people with anxiety look forward a lot about what is to come and there is a lot that we do not know. There is a lot that we do know though. Our families will still be our families (as long as we dont run them out of the house while social distancing) you know, were still going to have some semblance of American life. Some things will transition, but that's looking forward. If you keep yourself grounded in the present, this moment now, I mean look how different our lives are now. It wont be this different. It will be more like what it used to be. So the big thing has already happened. Joel: Thats a good point. This is as low as it gets and we should be on the upward swing. So, you know, that should buoy your spirits a little bit. I am curious too. I dont know there will be necessarily a social war or civil war over it, but there are going to be people who are released to work first. Whatever essential worker means, there will some companies will say you're good to go or there will be testing that is released and some people will be able to get a hold of it quicker and theyll be cleared to work. How do I fight that feeling. How do I fight the jealous or upset feelings that someone else gets to get back to their life quicker than I do? Dr.Roberts: I think its more of a mindset framing for ourselves. Were all part of a team here. If you look at our economy its so connected. All the different business, the people who are repairing things they have to go to the part store, the transportation has to be there. All that is still going to happen, that needs to happen. So its all going to get turned on, just we don't know in what order. Joel: Fascinating. Thats the thing, a lot of times when you're just a cog in the wheel and your doing what you do everyday you dont really have to consider that. Dr. That was a lot great information and things for people to think about and hopefully work through so when we do get the green light we can get back to it and everyone will be happy and healthy moving forward.
Compass Point Counseling Services helps you find direction in meeting your goals and living your dreams. For our clients, we are a community of therapists treating a community of clients. We strive to bring HOPE and HEALING to all that we are privileged to serve. For our colleagues, we are a place for collaboration, consultation and continuing education so that we may support our community of clients with our fullest potential. For more information, visit us at compasspointcounseling.net and on Facebook, Twitter, LinkedIn and Pinterest and read our blog at compasspointcounseling.net/blog.
While each therapeutic setting has its own set structure and goals, the following characteristics of DBT are found in group skills training, individual psychotherapy, and phone coaching:
 Acceptance & Mindfulness Take a moment to think of the last difficult situation you were in. Did you say statements like “this isn’t fair”, “it should not be this way”, or “why me”? What emotions did you have during this time? Now think about the statements above. What emotions do you feel when you think of these? Perhaps frustration, anger, sadness, or feelings of being stuck. Wishing things were not the way there were creates a lot of difficult emotions. Our mind often travels to the past of what was and then spirals to future anxiety of what is to be. We begin to ping-pong from the past to future and lose touch with the present. When we push back against reality, we are choosing not to accept the present moment. When we do not accept the present moment, we create more pain. Leaning into Acceptance… No one wants to experience pain. If you take a look at our society…we tend to avoid pain at all costs. One way to avoid it is to wish the present situation was not happening. The irony behind this method of avoidance is that we are actually creating more pain for ourselves. When we push back on the reality of the present moment…we create more pain. When we refuse to accept the truth of a situation, we deny the present. When we deny the present, we are disconnected and feel both the pain from the situation AND the pain from wishing it was different. This not to discount the pain that comes from a difficult situation. Rather, acceptance invites us to acknowledge the truth rather than staying stuck in wishing it was not this way. Failure to accept the present moment as is can cause a greater intensity of emotional pain. …And How Mindfulness Can Help Us Do This Mindfulness has become quite the buzz word in our culture along with many different ideas of what the practice is. Jon Kabat-Zinn, Founder of Mindfulness-Based Stress Reduction, provides us this definition: “The awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally” (Kabat-Zinn, 2015) Simply put— mindfulness is to experience the present moment fully awake. This means we are not ruminating in the past nor letting the mind wander to the what ifs of the future. We are fully embracing the present moment for what it is. Pay attention to where our thoughts wander…are you in the past or future? Or are we fully in the present moment? What is the story we are telling ourselves? When we begin to live awake in the present moment and accept what is, we can lessen painful experiences. Acceptance ≠ “I Agree” Let me confirm that true acceptance DOES NOT mean agreement. It is extremely difficult to accept a situation that is painful AND we can choose to accept the present moment. True acceptance does not mean agreement. We can both disagree with a circumstance and agree that it is reality. When painful experiences happen in our life it is human to wish circumstances were different. It is when we lean into full acceptance of the current situation that we arrive to freedom. While we cannot discount the pain and difficulty a situation may bring us…there is freedom in acknowledging the reality. It is when we push back at the present moment when circumstances become more painful. Once we fully acceptance the present moment for what is it we can then navigate the new reality. Bringing awareness to your thoughts on the situation – what is the story you are telling yourself? Start by noticing your thoughts. When they wander to “this is not fair” or “I can’t deal with this”, acknowledge them nonjudgmentally. We Have a Choice It takes a LOT of energy to fight reality. Acceptance can place us in control of our emotions. Acceptance AND mindfulness of the present moment gives us freedom. Life can guarantee pain. It is our choice how we respond to it. Acceptance gives us the ability to be mindful in the present moment. When embracing acceptance accompanied by mindfulness of our thoughts and feelings…pain is lessened.
 I am very excited that Compass Point is offering groups that will be using mindfulness to reduce stress and improve overall physical and mental health. Mindfulness is a bit of buzzword at the moment. It may have popped up on your social media or at your job. What is mindfulness? Mindfulness is the art of being fully present, fully aware, and fully engaged in this moment without judgment. Mindfulness allows you to reduce the stress hormone cortisol which allows your body to function in a healthier way. So why would you want to learn how to do that? Mindfulness has been around for thousands of years but it is only in the last 60 years that scientists have really studied it in depth. What they discovered was astonishing and will be taught in the class. In short mindfulness has been researched and found to be helpful with improving:
Please note that Mindfulness does not replace your current medical and mental health treatment but rather enhances it. It gives you the tools to get the most out of your treatment. We tend to look at the mind and body as separate but Mindfulness is a holistic practice that embraces the interconnected whole. If you struggle with any of the above issues, I expect you have noticed how when you are stressed your health is more difficult to manage and vice versa. If you want to find ways to better manage this cycle this group could be for you. The group will meet weekly for 9 weeks and include a time of teaching and a time of practicing techniques. There is daily homework that is essential to getting the most out of the group.
Interested in signing up? Please give the front office a call at 513-939-0300 to ask about the next available start date. What attendees had to say about MBSR
 How Does Meditation Help? Meditation is the practice of concentrating your focus on something to help you become more aware of yourself in the present moment. It's used to help with stress relief, relaxation, and to help you grow spiritually or personally. People with or without tremendous stress or documented illness can benefit from the practice of meditation. Meditation can benefit the spiritual, emotional, mental, and physical aspects of your life. Physical Benefits of Meditation Most of the time, meditation is associated with spirituality or mental focus, but mediation can also have significant physical benefits as well. Meditation has been shown to help with pain management. Research suggests that practicing meditation reduces pain but does not work on the opioid receptors in the brain which could have far-reaching implications for non-addictive pain management techniques. In 2013, a study was published indicating meditation and mindfulness practices can help to reduce blood pressure and may be effective as a supplement to medicine or as a treatment for high blood pressure. Heart and respiratory rates have been shown to be lower and remain lower in people who practice meditation. Surgical patients sometimes find that meditation helps them to heal faster after surgery because when anxiety is lessened, the body has less stress response to the healing process. If inflammation is an issue, meditation could help as well. A study conducted by the University of Wisconsin-Madison indicated that meditation can change genes at a cellular level causing inflammation to be reduced. Digestive issues like irritable bowel syndrome have been alleviated somewhat by the practice of meditation. The controlled breathing associated with meditation can help to relieve symptoms associated with asthma which helps to increase the quality of life of people with the disease. Some research has indicated that people who meditate have increased immune function and stronger immune systems. Ladies who suffer from premenstrual or menopausal symptoms could find that participating in meditation practices helps to relieve their symptoms. Mental Benefits of Meditation Meditation can increase focus, the capacity for learning, and the ability to remember. Increased focus means that your mind stays on task and thoughts of non-related things stay off your mind. With increased focus comes less stress and the ability to complete mundane tasks with more efficiency. Problem solving and decision making skills can be improved through practicing meditation. Meditation causes activity in the brain to increase in areas that relate to problem-solving, memory, and learning. This activity increase can lead to an increased ability to learn new things. A study by a researcher from the Wake Forest School of Medicine found that mindful meditation increased what is known as visuospatial memory. Visuospatial memory and processing is what helps us recognize things by sight, process visual information, and visually remember things. Emotional and Psychological Benefits of Meditation Most of us think of stress relief and reduced anxiety when we think of meditation. There are other psychological and emotional benefits of meditation as well. Insomniacs could find that meditating before bedtime results in falling asleep easier and experiencing more sound sleep. In fact, meditation at any time of the day can result in improved sleep habits. Meditation has been shown to reduce symptoms of both anxiety and depression even when the person had no previous diagnosis of a disorder. Those with post-traumatic stress disorder (PTSD) can benefit from adding meditation to their treatment plan. Meditation in combination with other treatments has been shown to significantly reduce the symptoms associated with PTSD. Self-awareness, self-esteem, and creativity are all boosted by the practice of meditation. Addiction treatment programs have begun to recognize the benefits of mindful meditation and have started to use the practice as a portion of their treatment plans. Continued anger can have an adverse effect on other body systems, so using meditation and mindfulness techniques to help reduce the anger response can potentially help more than psychological well-being. Social and Spiritual Benefits of Meditation Sometimes feelings of loneliness can hit even when we're surrounded by other people. Studies indicate that regular meditation, whether done alone or with a group, can help to alleviate that feeling of loneliness. When positive social emotions increase, the result can be decreased social isolation. A study done on the practice of metta meditation found that participants experienced exactly that - a decrease in social isolation along with an increase in their positive social emotions. Metta practice has also been linked to increased empathy which allows for a deeper connection with other people and more positive personal relationships. Those who practice compassion meditation tend to be more generous and compassionate when dealing with other people. Some scientists believe that practicing Transcendental Meditation can help people who struggle with emotional eating resist the urge to eat mindlessly which has both social and physical benefits. As mediation increases self-awareness and inner peace, it benefits us on a spiritual level regardless of our personal belief system. Conclusion Meditation is more than sitting still and staring into the void of space. It’s learning to focus attention in an effort to be more aware of yourself in the present moment. Practicing meditation has the potential to lead to a more calm, relaxed, and healthy life. The advantages extend beyond stress relief to physical, emotional, psychological, and mental benefits.
Interested in joining our MBSR Group? Mindfulness Based Stress Reduction has been used around the world to improve medical outcomes for people with chronic health conditions. The mind of the client is often underutilized in treatment of health concerns. There is a powerful capacity in the mind of the client to improve their own health, if given the right tools. This group seeks to teach clients what those tools are and how to use them. It is not a replacement for other medical and mental health treatments but rather an adjunct to use alongside your current treatment plan. The group will focus on using four mindful practices to improve overall health. Instructors will seek to coordinate with other providers to ensure the best possible outcomes. Mindfulness Based Stress Reduction to Improve Medical Outcomes
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$240 Private Pay // Meets weekly for 9 weeks + a one day 7 hour intensive ( 25 hours total) // Saturdays 10a-12pm // Fairfield Office Mindfulness Based Stress Reduction has been used around the world to improve medical outcomes for people with chronic health conditions. The mind of the client is often underutilized in treatment of health concerns. There is a powerful capacity in the mind of the client to improve their own health, if given the right tools. This group seeks to teach clients what those tools are and how to use them. It is not a replacement for other medical and mental health treatments but rather an adjunct to use alongside your current treatment plan. The group will focus on using four mindful practices to improve overall health. Instructors will seek to coordinate with other providers to ensure the best possible outcomes. If no start date is listed below, or the date listed has passed, please register and we will give you a call to get the process started for the next group!  Mindfulness has become a bit of a buzzword over the last few years. But just what does being mindful mean and how does it work? In this guide, you'll learn why being mindful matters and how to practice the art of mindfulness. You'll discover how you can enjoy the rewards of being mindful by integrating it into your everyday life.We’ll also run through five quick mindfulness trainings you can practice at home. Jump To Section. 1. How Does Mindfulness Work? 1.1. Mindfulness Definition 1.2. What Mindfulness Is Not 1.3. The Art Of Mindfulness 1.4. What Is The Difference Between Mindfulness And Meditation? 2. Why Mindfulness Is Important 2.1. How Mindfulness Empowers Us 2.2. Why Mindfulness Matters 2.3. Benefits Of Being Present 2.4. Mindfulness In The Workplace 2.5. Stress Reduction And Relaxation 3. How Does Mindfulness Work Scientifically? 3.1. Managing Stress 3.2. Pain Relief 3.3. Compassion 4. Five Mindfulness Trainings 4.1. One Minute Mindfulness Exercise 4.2. The 5 4 3 2 1 Exercise 4.3. Gratitude Exercise 4.4. Five Senses Exercise 4.5. The Self-Compassion Mindfulness Exercise 5. Mindfulness Tools 6. How To Practice Mindfulness In Everyday Life 6.1. How To Cultivate Mindfulness 6.2. Examples Of Mindfulness In Action 6.3. Developing Your Mindfulness Skills 6.4. Practicing Mindfulness On The Go 7. Faqs About Mindfulness. 7.1. What Is The Difference Between Concentrative Meditation And Mindfulness Meditation? 7.2. What Is Dispositional Mindfulness? Interested in learning more about mindfulness hands on with one of our Compass Point Clinicians? Charity Chaney offers her Mindfulness Based Stress Reduction to Improve Medical Outcomes. You can learn more about this group by clicking the "learn more" link below Mindfulness Based Stress Reduction to Improve Medical Outcomes$240 Private Pay // Meets weekly for 9 weeks + a one day 7 hour intensive ( 25 hours total) // Saturdays 10a-12pm // Fairfield Office Mindfulness Based Stress Reduction has been used around the world to improve medical outcomes for people with chronic health conditions. The mind of the client is often underutilized in treatment of health concerns. There is a powerful capacity in the mind of the client to improve their own health, if given the right tools. This group seeks to teach clients what those tools are and how to use them. It is not a replacement for other medical and mental health treatments but rather an adjunct to use alongside your current treatment plan. The group will focus on using four mindful practices to improve overall health. Instructors will seek to coordinate with other providers to ensure the best possible outcomes. If no start date is listed below, or the date listed has passed, please register and we will give you a call to get the process started for the next group!  The practice of mindfulness dates back thousands of years to Eastern religion, where mindfulness and meditation have been demonstrated over these millennia to help people live in the present and be present in their own bodies. This state of mindfulness means minimizing drifting thoughts into the mind about the past and the future, where the study and practice of mindful breathing is essential. These practices are especially beneficial for people experiencing symptoms of a mental health condition that causes sleep issues. Until recently, it was thought that sleep deprivation can only be the cause of mental health conditions over time. Recent research now however shows that it can be the other way around, that mental health conditions can actually cause sleep deprivation, where sleep issues are more prevalent with people who already have mental health issues. Research shows that through the practice of mindfulness, sleep quality can be improved for those who experience sleep disturbance due to mental illness like depression, anxiety, ADHD, and bipolar disorder. More and more research is showing how mental health conditions can actually impact sleep. Harvard Medical School says that “chronic sleep problems affect 50% to 80% of patients in a typical psychiatric practice, compared with 10% to 18% of adults in the general U.S. population.” According to NAMI, sleep problems can be a sign of an impending illness like bipolar disorder, and certain mental health conditions can be worsened by lack of sleep. NAMI says that more than one half of insomnia cases are related to depression, anxiety, or psychological stress. OCD, PTSD, ADHD, Schizophrenia, as well as substance abuse disorders are also each specifically associated with poor sleep. Both Harvard Medical School and NAMI recommend relaxation techniques, including deep breathing, progressive muscle relaxation, and meditation to increase mindfulness. This mindfulness exercises reduce anxiety and help people feel aware and present in their bodies so they can sleep. There are a number of benefits to such relaxation techniques used to achieve mindfulness that aids sleep. Mindfulness and meditation help in three major ways with regard to sleep problems that can be caused by mental illness:
In combination with the relaxation techniques that NAMI and Harvard Medical School recommends to limit the effects on sleep caused by mental health conditions, consider your overall bedroom environment and how it contributes to mindfulness and serenity. Consider your sleep space as well, where you invest in the right bedding and mattress for you. Once your sleep space and environment are ideal, focus on one or more specific meditation techniques to practice before bed. It may take time for meditation to work, so be patient with yourself and remember that self compassion isn’t selfish! To learn more about mindfulness and the positive effects it can have on your body, join our Mindfulness Based Stress Reduction Group. The group will meet weekly for 9 weeks and include a time of teaching and a time of practicing techniques. There is daily homework that is essential to getting the most out of the group.
MBSR Group Cost: $240 Private Pay Meets weekly in Fairfield for 9 weeks from 4-6pm Each group is 2 hours long, There is also an 7 hour session between weeks 5 and 6 for a total of 25 hours Presenter: Charity Chaney  If you’re like many people, you spend a good deal of energy and time beating yourself up! You may frequently engage in an internal monologue about how lame it was for you to have said something or how you’re not successful enough, or not good looking enough. This toxic internal self-speak merely adds to your troubles. Self-compassion, on the other hand, helps us build resilience to difficulties that have the potential to sink us into a state of self-defeat. When we make mistakes or experience a rough day, having self-compassion allows us to get back in the game and try again, rather than being swallowed by a self-centered swamp of self-pity. What Exactly Is Self-Compassion? Self-compassion is the antidote to self-deprecation. Sadly, many people put themselves down with self-loathing comments. In the movie Annie Hall, Woody Allen plays a character named Alvy who says, “I would never want to belong to any club that would have someone like me for a member.” Some people think putting themselves down is cool, funny or charming. In Self Compassion: Stop Beating Yourself Up and Leave Insecurity Behind, renowned self-compassion advocate, psychologist, professor and speaker, Kristin Neff, Ph.D., promotes a very different message. Neff explains that self-compassion is a must in today’s day and age. She states that it is very different from selfishness. Neff says self-compassion is comprised of three distinct ingredients: mindfulness, empathy and connection. Mindfulness By now, you have likely heard the word Mindfulness a few hundred times. It is quite the buzzword these days! But what exactly does it mean to be mindful and how does mindfulness relate to self-compassion? Mindfulness means being aware of what is. It does not require changing anything. Rather, mindfulness means paying attention to or drawing our awareness to our own thoughts, feelings, reactions, emotions or surroundings, in the moment. Sounds simple, right? Well, not so much because we often go through life reacting without thinking. Have you ever driven to work and then wondered how you got there or not remembered anything about the drive itself? Often, we ruminate about something that occurred in the past or worry about something that could occur in the future, so much that we have little awareness of what is occurring right here and now, in front of us. Mindfulness draws us in to notice and become more aware of what is--a requirement of having self-compassion. You cannot have self-compassion if you are not mindful of what is. Empathy The second ingredient of self-compassion is empathy. When we have self-compassion, we treat ourselves with the same empathy that we would a good friend. Why must we be quick to forgive our friends when they make an honest mistake but we hold ourselves to such high demands that we cannot do the same for ourselves? We are only human, after all. We pride ourselves on being empathetic to others’ needs, treating others with kindness and love, just as we should. Yet, at the same time, when it comes to how we treat ourselves, we are downright relentless. What would happen if we gave ourselves the same sort of empathy that we provide so freely to others? How might that change the way we operate in our daily lives? I believe we would feel calmer, cared for, happier and more peaceful. Connection Neff describes the third and final ingredient of self-compassion as connection or connectedness to others. When we notice our connection with others and appreciate that we’re all human and “we’re all in this together,” it makes facing life’s challenges more tolerable. Conversely, when we believe that we are the only ones in the world with a particular difficulty, we become self-absorbed, we isolate ourselves further, and we pity ourselves. In effect, we become more selfish and self-centered. Whereas, when we feel a connection with those around us, we have confidence that everything will turn out ok—that others face this difficulty too and if we can’t tackle it by ourselves, we know people who have already faced a similar challenge who can help us. Take Care of Yourself So You Can Take Care of Others I attended a workshop about a year ago led by Neff who instructed participants to think of the video that airlines show passengers before taking flight on an airplane. The video instructs you to first place an oxygen mask on your own face before helping others with their oxygen masks because if you cannot breathe, you cannot possibly help anyone else. Similarly, when we practice self-compassion, we are better equipped to help those around us. Without adequate self-compassion, we sink into self-absorption, making it more difficult to support others. This is the distinction between self-compassion and selfishness. It is with mindfulness, empathy toward ourselves, and the recognition that we are all in this thing called life together, that we can practice self-compassion, and more effectively help ourselves and each other. This recipe can be difficult to follow but if you keep at it, the end result can bring you more satisfaction in life.
Compass Point is now offering free weekly zen meditation. On Wednesday mornings from 10:00 am to 10:20 am. We have a brief introduction to the style of meditation followed by a 15-20 minute meditation sitting practice. After, we spend a few minutes discussing the experience. A small amount of time that makes a big impact! Walk ins are welcome, however we recommend coming about 10 minutes before meditation starts. Below is an article from Alyx Beresford on the benefits of practicing weekly zen meditation shared from her blog, your mental restoration. Meditation 101Formal Zen meditation is the type that I practice and encourage my friends, family, clients, etc to practice also. Notice I said practice…yes, sitting upright and still requires PRACTICE! The basic components are:
 You can really meditate whenever your want, where-ever you want, with whoever you want. I recommend group meditation in the beginning…think about how much you cognitively know about exercising and eating healthy vs what you actually do in your day-to-day life…? I find that group meditation holds you accountable and achieves better results just as group exercise does! Most major cities have group meditations or a zen center to provide this structure.
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