Holistic Bonfire

Suruchi Saini, MA, LPC, CCTP, TMHP, CYT

Stress Management

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SAMHIN Health Fair

SAMHIN Health Fair 2015
SAMHIN Health Fair 2015

On November 1, 2015, an annual health fair was held at BAPS in Robbinsville to provide the community with basic education about potential health concerns. The setting for such a noble event was beautiful and serene. I had the opportunity to participate in the health fair as a team member of South Asian Mental Health Initiative and Network (SAMHIN).

Founded in 2014 by Dr. Vasudev Makhija and co-led by Dr. Prakash Amin, the aim of SAMHIN is to educate the South Asian population on the importance of appropriate mental health care and to provide them with resources that are available in the community.

SAMHIN attempts to address a broad range of mental health concerns of the growing South Asian population nationwide, starting in New Jersey. Its mission is to:

  • Educate, engage, and empower the South Asian community to promote mental health literacy.
  • Serve as a resource to provide consultation to health care policy makers and health care delivery facilities.
  • Increase collaboration between existing mental health organizations that address specific aspects of mental illness, increase awareness of the existence and roles of these organizations, and decrease fragmentation in services provided to the community.
  • Promote and conduct research on mental health to serve the South Asian community in the U.S.
  • Develop a searchable database of South Asian mental health care providers, social services, and mental health resources to improve access to mental health care.
  • Overcome stigma of mental illness.
  • Explore ways of making affordable treatment services available.

Visitors to the health fair were of various ages and backgrounds, yet they all seemed motivated to obtain as much information about mental and physical health issues as they could.

SAMHIN screened numerous people, and educated them about depression, insomnia, substance abuse, and other mental health issues that can easily go unnoticed by family members and friends.

It was a great affair in which many volunteers—including Psychiatrists, counselors, social workers, and nurses—offered their skills, knowledge, and time in an attempt to help the community become healthier and more educated.

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~ Sense of Smell ~

Pink Flowers

If you think, it doesn’t work, think twice. We have over five million olfactory cells that we use to smell things and we take about 23,000 breaths per day. If we pay attention and use these cells to help us, especially when we are feeling overwhelmed or frustrated, we can really change our emotions and take charge of the situation.

Yoga Philosophy always teaches personal responsibility in taking care of ourselves as our duty. So going by that, figure out at least 3-4 different kinds of smells that you like which has calming or stimulating effects on your nerves. And just in case you are not aware of which smells you like and for which purpose, It’ time to do it now!!

Almost every material around us has smell. Just pick whatever engages your attention, whether plants, herbs, or other daily mundane items e.g.:

  • Flowers
  • Perfumes
  • Books (physical ones)
  • Masala Chai/Coffee
  • Mint gums
  • After-rain soil
  • Cheese
  • Fresh Ginger
  • Deserts or other food items
  • Fresh cut grass

Aromatherapy Oils – Lavender, Cinnamon, Lemon, Vanilla (OilyWisdom)

Take in the smell with a deep breath try to stay with that smell for a while. Note the kind of feelings the smell evokes in you and dig deeper in your mind to find out why. Do this at times you feel stressed or overwhelmed. Apart from making you feel pleasant, the smell will help you concentrate your mental energy. That experience could be an eye opener or life changing who knows!!

 

Caution – please don’t cheat yourself by thinking “I like this perfume because it is so expensive”. If we choose not be true to ourselves then how can we expect others to be genuine with us? I know that’s another discussion altogether, will write about it some other time J.

(According to Aromatherapy, we can start with just 2-3 scented oil bottles. We can put two drops on a clean paper and it’s ready to help you. Please make sure that you hold the paper about two inches away from your nose)

Next week I will write about sense of taste.

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~Using Sense of Sound to De-Stress~

Suruchi Saini, MA, LPC, NCC, CCTP

Continuing from last week, sharing a little about our five senses and how to use them as tools in our daily life. Today I am writing about the sense of Sound.

As part of human evolution, our ancestors have relied on the sense of sound to protect themselves from the multitude of dangers. Today, we can use the sense of sound to protect ourselves from the epidemic of 21st century – Stress.

Music helps but not always:

Most of us enjoy music but not all of us are aware how music affect us. We may think that our favorite music always helps us, but not necessarily. It might stimulate us when we need to calm down, or it might slow us down when we need to be active.

A quick trick for you:

While listening to a song, pay attention to the lyrics and the feelings they bring. Then move your attention to the instruments being played in the background. Once you begin to hear the instruments distinctly, follow any one of the instruments for next few minutes. This simple trick will reduce your immediate stress, relax your mind, and help you focus on the matter at hand. It’ll be like a quick meditation. Sounds fair?

Brain imaging shows that music stimulates parts of the brain (2011 Drexel University study) and helps in reducing anxiety and stress!

Few more ways of using sense of Sound to de-stress, take time out to:

  • Listen to the birds in the morning or evening hours
  • Listen to music with various sounds of water (rain, waves, waterfalls, fountains etc.)
  • Listen wind-chimes playing in soft breeze
  • Play an instrument

Music has been an important part of our history, and is equally important in our present. However it is very important to understand how we are feeling and the kind of music that will help at any particular moment.

Some of my personal favorites for different purposes:

  • Om meditation – for deep connection
  • Before I go by Yanni – for relaxation
  • Tibetan bowls – for self-reflection
  • Requiem by Mozart – for creativity
  • Santoor by Shiv K. Sharma – for pleasure
  • Gayatri Mantra chants – for empowerment

“One good thing about music, when it hits you, you feel no pain”- Bob Marley

Next week I’ll share about our sense of smell (Olfactory) to de-stress.

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~ When stressed, use your five senses ~

MSG_Flowers

Today and in next few blogs, I am going to share about how to use our five senses to get some immediate relief from stress.

Stress has become so common these days that we don’t even think twice before using this word in all situations, so much that even our 10 year olds have started using it. It has become part of our daily vocabulary. It was not like this until a few decades back. We were more aware of our thoughts, actions and behavior. Of all the wonderful progress that we have made, also came emotional numbness (of senses). When we don’t experience our senses, we feel partially absent from our own lives and eventually from our family & friends’ lives as well.

Although Yoga philosophy teaches detachment form senses is important for better self-control, yet we need to experience them fully first and then to learn detachment and self-control.

Our five senses – touch, taste, sight, smell, and sound are powerful tools that we carry everywhere with us. We have access to them as needed. “The access” could be a little bit of a challenge though, especially for those of us who are very busy; conditioned to spend our day a certain way; used to ignore our mind and body’s messages.

So how do we start using our senses to gain control? Let’s take an example. Imagine we are in office overloaded with work. We want to focus on the work but can’t maybe because of racing thoughts, feeling anxious, or simply overwhelmed etc. Recognize those feelings and take a time-out by using one of the senses to reduce the stress/anxiety. Let’s begin with the sense which has the closest relation with brain, the sense of sight. Try one or more of the following by:

  • Looking at pictures of a loved one or any inspirational person. Sounds familiar? Yes, it still works
  • Remembering (or if we are too busy then writing and carrying with us) five favorite events/memories from the past and reliving them with our eyes closed when stressed
  • Noticing and counting 8-10 things in our surroundings
  • Looking at something beautiful (pictures, flowers, scenery, stars, moon, birds, babies etc.)
  • Surrounding ourselves with white or yellow color (objects)
  • Watching sunrise or sunset
  • Sitting in a room full of bright light or sitting under clear sky
  • Watching TV for few minutes (I am not a fan of TV but watching it for a few minutes might give us a break and distract us from the problem)

Above are a few examples of using our sense of sight to calm us down within few minutes. Once we achieve the calm state of mind, it makes it easier to refocus and continue.

Try this technique and let me know how it worked for you. Will be happy to answer any question.

Next week I will write how to use sense of smell and touch.