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    Holistic Spiritual and Mental Health: Building Resilience and Creativity by Conquering Anxiety and Managing Stress
    Holistic Spiritual and Mental Health: Building Resilience and Creativity by Conquering Anxiety and Managing Stress
    Holistic Spiritual and Mental Health: Building Resilience and Creativity by Conquering Anxiety and Managing Stress
    Ebook82 pages56 minutes

    Holistic Spiritual and Mental Health: Building Resilience and Creativity by Conquering Anxiety and Managing Stress

    By Lucy Appadoo

    ()

    Read preview

    About this ebook

    Do you crave health and wellness? Do you love helping people but find yourself prone to burnout and anxiety? Do you desire more time for yourself and wish to be more creative and resourceful?

     

    In Holistic Spiritual and Mental Health: Your Guide to Building Resilience and Creativity by Conquering Anxiety and Managing Stress, Lucy Appadoo provides theoretical details and practical techniques to help you with self-care, resilience, and creativity. You will also learn how a wellness coach can help you increase health and wellness.

     

    You will find out how to:

     

    enjoy relaxation,

    have work/life balance and time management

    set goals

    increase mental health, and manage grief and stress

    have gratitude

    practise self-compassion

    enhance positivity

    identify strengths

    create new habits

    enjoy journal/expressive writing

    and explore spirituality.

     

     

     

    LanguageEnglish
    PublisherLucy Appadoo
    Release dateApr 11, 2017
    ISBN9781540165473
    Holistic Spiritual and Mental Health: Building Resilience and Creativity by Conquering Anxiety and Managing Stress
    Author

    Lucy Appadoo

    Lucy Appadoo is an author of fiction and nonfiction texts. She writes in the genres of romantic suspense/thrillers with significant life themes, contemporary romance, and historical fiction/coming of age. Lucy is a registered counsellor and wellness coach and works as a rehabilitation counsellor for the Australian government. She draws on her experience to write inspirational stories about authentic, driven women who manage adversity with strength and heart. Lucy enjoys reading romantic suspense, romance, thrillers, crime novels, family/historical drama, and sagas. She has enjoyed travelling to exotic places such as Madrid, Mauritius, and Italy, and uses these experiences to strengthen her creative writing. Lucy’s favourite authors include Toni Anderson, Kendra Elliot, Nora Roberts, Ann Christopher, Blake Pierce, Cheryl Bradshaw, Elise Noble, Erica Spindler, Nicholas Sparks, Adriana Trigiani, and James Patterson (to name a few). Lucy’s interests include travel, exercising, journal writing, reading for entertainment or knowledge, meditation, spending time with her husband and two daughters, and socialising with friends and family. To sign up for a monthly newsletter and download a FREE book, go to http://www.lucyappadooauthor.com.au

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      Book preview

      Holistic Spiritual and Mental Health - Lucy Appadoo

      PART ONE:

      SELF-CARE

      Relaxation

      Creating a calm mind and body takes effort, particularly for those with little time and busy lives. When you are relaxed, tension is released in your muscles, your breathing rate decreases as you require less oxygen, your heart rate decreases, your blood pressure falls, your mind becomes more peaceful, and you sweat less.

      On the other hand, when you are stressed, your body reacts adversely to something or someone in the environment. Your brain sees a threat, so your nervous system sends signals to different parts of the body to create changes. Your mind becomes alert, your breathing rate increases as nostrils and air passages in the lungs open wider to get more air in quickly, and the liver releases sugar to produce greater energy. In addition, your muscles become tense and ready for action. Sweating increases, and you develop a dry mouth. Your heart beat accelerates and blood pressure increases as well.

      My Own Process

      I tend to stress out easily, but I’ve learned to switch off with quiet time to write in a worry journal. I list all my concerns on paper and allow my emotions to grip me tightly. I feel empty and lost during the process, but the result is a strong release of tension. I feel like a burden has lifted, and a sense of freedom gives my body a lighter feeling. I don’t need to think about how to get rid of my worry. I just acknowledge it and sit with my pain.

      Negative emotions need to be released from the body by connecting with physical sensations. In my case, it’s usually via writing or through a meditative process. (For further information, read The Body Remembers: The Psychophysiology of Trauma and Trauma Treatment, Babette Rothschild, 2000.)

      Meditating just before I go to sleep helps me wind down at the end of the day. I can scan my day and focus on any tension, noticing where the tight physical sensations are stored in my body. I breathe into that tension and let it go. I focus on all the energy/chakra points in my body and chant,‘Om,’ which means ‘one’ and connects me with my higher self. I notice the sounds around me but continue to focus on my breathing and the chant, which helps me to de-stress.

      Other activities that relax me include reading a fictional and inspirational book, slow and deep breathing, massage, physical exercise, watching light television shows, creative writing, and spending time with family and friends.

      Reflection and Discussion Questions

      1. How satisfied are you with your overall health and wellness?

      2. What kinds of activities relax you?

      3. What would your life look like if you were completely relaxed?

      4. What are regular relaxation activities you can do daily?

      Exercises

      The following exercise is taken from Self-Healing - Use Your Mind to Heal Your Body by Louis Proto, (1990).

      The Alpha Plan for Total Relaxation

      Stage 1 - Body Scan

      Take a few slow, deep breaths.

      Notice the tension around your eyes and allow them to soften.

      Listen to the sounds around you with awareness but without naming them

      Stage 2 - Positive Feelings

      Notice your breathing, then count after each exhalation.

      After you’ve counted for a while, substitute a word you associate with peace and calm for the numbers. You could have a mantra you repeat, such as ‘relax,’ ‘peaceful, ‘love,’ or ‘bliss.’

      Stage 3 - Slow the Mind

      Relax your whole body, becoming more aware of the different parts from the feet up to your scalp. Feel how much tension is in each part of your body.

      Let go of the tension by letting your attention feel it from the inside, seeing its size, shape, and texture.

      Do this from head to toe.

      Stage 4 - Relaxed

      Once you’ve reached a totally relaxed state, deepen this by continuing to bring attention to whichever parts of your body need it. Body awareness allows you to release tension so you can feel relaxed. Simply let go and enjoy the peaceful alpha state for as long as you need.

      The following exercise is taken from Managing Psychological Trauma by Leah Giarratano, (2004) - The Healing Light (for those who are visual)

      Sit or lie down in a quiet place, and close your eyes.

      Select a colour you find calming.

      Notice your breathing and slow it down.

      Imagine there is a light over your head, and the light is the relaxing and tranquil colour you selected. Each time you breathe in, the light washes over your body.

      Visualise the light touching and calming

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