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Music is an integral part of our lives. Music can help you relax after a long day of work, it can boost your energy while going for a run, it can make a date just all that more romantic, it can allow you to escape from your worries on a long car drive, and it can energize a night out with your friends. But did you know that music could also help improve your mental concentration? This article explores a variety of academic findings on the relationship between music and brainpower. Encourage Your Children to Appreciate Music Rauscher et al. studied a group of preschoolers.[1] They found that young children who received piano instruction had better abstract reasoning skills than those who received computer instruction. These skills are essential to learning mathematics and science. Learning to play the piano allows children to develop their neural circuitry, which is responsible for spatial intelligence. Another study, conducted by Malyarenko et al. revealed that four-year-olds who listened to classical music for just one hour per day improved their ability to think coherently.[2] Studies such as these have led some to demand schools to place a higher emphasis on incorporating music into school curriculums. So, consider turning on some classical music the next time your child is playing in the family room. Even better, encourage him or her to leave the video games behind at least one night a week to learn to play the piano. Develop Your Interest in Music Through the Years In addition to learning to appreciate music as a young child, adults also show higher intelligence when they continue to develop their interest in music. The benefits include improving your speed of thinking, your brain’s mental organization, as well as your memory skills. In a study involving individuals aged between 65 and 80, those who had spent more years developing their ability to play a musical instrument demonstrated higher intelligence than others.[3] Not Just Any Music Exposure to music can improve your thinking skills, but not all music can improve one’s cognitive skills. A study at the University of Wales researched how background music plays a role in one’s ability to focus and retain information.[4] They found that students performed better when they were either in a quiet study space or when listening to music with few lyrics. Also, students who listened to their favourite playlists (including, for instance, Lady Gaga or Arcarde Fire) were less able to concentrate, as they were distracted by the music. Listening to rock, pop, rap, among others, is a great form of entertainment. However, these genres are more likely to distract your brain, rather than improve your mental focus. It is more helpful to listen to instrumental music, or songs with few lyrics, when it comes to improving your concentration. Stimulate Your Brain Waves with Baroque Music If not all music improves concentration, then what type of music can improve your brainpower? Researchers have found the baroque music is the most beneficial. According to Stein, Hardy, and Totten, baroque music can enhance your ability to memorize and retain information.[5] They analyzed students who were learning a set of words. Those who had listened to Handel’s Water Music while memorizing those words performed better than those who hadn’t. They found that baroque music encourages the use of both the left and right side of the brain, thereby improving your ability to learn new information. Music can also be used as a relaxing technique, which helps you concentrate. Ostranda and Schroeder found that relaxing your body with music contributes to higher brainpower.[6] This is because music simultaneously allows your body to relax and keeps your mind alert. Furthermore, the rhythm of baroque music enables your heart and brain waves to synchronize. Add Music to Your Therapy Music has a variety of benefits when it comes to increasing your brainpower. Therapists in schools, colleges, and career centers can encourage their patients to incorporate music into their studies and work habits. Therapists can encourage those experiencing academic stress or job-related anxiety to create a playlist with their favourite songs. Encourage them to include a sample of baroque songs from musicians such as Johann Sebastian Bach, George Frideric Handel, Antonio Vivaldi, and George Philipp Telemann. They can also add in some classical music, such as Mozart and Beethoven. And to spice it up a bit, finish it off with some beautiful Spanish guitar by Enrique Granados or Isaac Albeniz. If appropriate, therapists can even consider playing some soft background music in their office. This can create a more relaxing and inviting environment. [1] Rauscher et al. February 1997. Music training causes long-term enhancement of preschool children's spatial-temporal reasoning. Neurological Research. [2] Jensen, E. November 2001. The Science of the Arts. Principal Leadership. [online] Available at: <http://www.principals.org/portals/0/content/53915.pdf> [3] Music and intelligence: A guide for the science-minded. 2013. Dewar, G. Parenting Science. [online] Available at: < http://www.parentingscience.com/music-and-intelligence.html> [4] Doraiswamy, S. October 8, 2012. Does Music Help You Study? Mind the Science Gap [online] Available at: < http://www.mindthesciencegap.org/2012/10/08/does-music-help-you-study/> [5]Stein, B., Hardy, C. A., & Totten, H. (1984). The use of music and imagery to enhance and accelerate information retention. Journal of the Society for Accelerative Learning & Teaching, 7 (4). [6] Harris, M. Music and the Young Mind: Enhancing Brain Development and Engaging Learning. 2009. Plymouth, UK: R&L Education.

We are wired... These days, we don’t often find ourselves running from mountain lions on our way to hunt for dinner, but our bodies are still wired to protect us from threats. Some more common threats we face in our time is mounting bills, busy jobs, raising teenagers, or… the amount of caffeine we put in our body. Caffeine increases cortisol levels in the body at rest, and exaggerates stress. [1] Cortisol is a stress hormone that functions to manage blood pressure, control blood sugar, and immune response. Cortisol is released in response to fear or stress by the adrenal glands, and is what we know as the fight or flight response. The same fight or flight response that was released when faced with a predator before computers, and other machines or gadgets existed to bring us a new kind of stress in our lives. While we may not think of them as a threat, our bodies deal with stress the same way it would deal with the threat of running from mountain lions. When faced with a perceived threat, the hypothalamus, in the brain, initiates a process in which the body releases signals that alert your adrenal glands to release a surge of hormones. One of the hormones is adrenaline which increases your heart rate, blood pressure, and energy. Another hormone is Cortisol, which increases glucose in the bloodstream to trigger your brain to use glucose efficiently, and repair tissues. Cortisol also represses the immune system, digestive system and reproductive system, as well as the growth process. This process also controls mood, motivation, and fear.[2] After the threat has been removed, the hormones naturally flow back to a normal state of balance. That cup of coffee in the morning gives us that boost of cortisol that we need to feel energy, and get our body moving. When we feel the crash that comes after, we often follow up with another cup of coffee, raising our cortisol again. We think it ends there, but research has found that the effects don’t just last for the day; they also last into the evening. [3] If this is a daily ritual for us, we may be putting ourselves at risk of adrenal stress. What happens in the body when the fight or flight response is activated without the action of fight or flight, is that the level does not flow back to natural state of balance properly. That constant flow of cortisol will increase the stress and eventually make it harder to manage stress. Symptoms of Stress Symptoms of adrenal stress will not show up overnight, but will happen slowly and gradually. Some of the symptoms are fatigue, depression, trouble sleeping, dizziness, muscle weakness and back pain, recurring infections, headaches, inflammation, salt craving, memory problems, hyperpigmentation, and excessive thirst.[4] The Effects of Stress Elevated cortisol levels can cause weight gain, increase in cholesterol, heart disease, and can lower bone density, as well as immune functions. It can also interfere with learning and memory. Long term increases in cortisol can cause damage to the brain and impair mental function. It is associated with cell death, which is associated with increased depression, mood, and nervous system disorders. If cortisol levels fluctuation too often, it can cause depression and mental illness. The executive function which is responsible for decision-making, planning, and reasoning are compromised. Tips for Stress Because caffeine exaggerates stress, it is best to not use any amount of caffeine during times of high stress such as physical exertion, emotional stress, grieving or illness. To initiate the final step in the response get aerobic exercise regularly for about 30 minutes. You can do something that lets your aggression out, such as punching bag, or kick boxing. Reduce anxiety by using meditation, or other relaxation techniques: Get plenty of sleep. Laughter and music helps reduce anxiety. Have healthy relationships. Seek professional counseling when needed. [1] William R. Lovallo, Noha H. Farag, Andrea S. Vincent, Terrie L. Thomas, Michael F. Wilson, Cortisol responses to mental stress, exercise, and meals following caffeine intake in men and women, Pharmacology Biochemistry and Behavior, Volume 83, Issue 3, March 2006, Pages 441-447, ISSN 0091-3057 [2] "Chronic stress puts your health at risk - MayoClinic.com." Mayo Clinic. N.p., n.d. Web. 27 July 2013. [3] "Caffeine Affects Cardiovascular and Neuroendocrine Activation at Work and Home." Psychosomatic Medicine. Journal of Behavioral Medicine, n.d. Web. 25 July 2013. [4] Wilson, James L. Adrenal Fatigue: The 21st Century Stress Syndrome. Petaluma, CA: Smart Publications, 2001. 27-45. Print.

Back to School Series The start of your college career is just around the corner. You’ve done your campus tour, been assigned your college dorm, signed up for your classes, said goodbye to your high school friends, listened to your parents cry as they anticipate your departure, and wondered what your life will be like as a college student. Will you get along with your roommate? Will your professors be incredibly intimidating? Will your course load be too heavy? Will you find any extracurricular activities that you enjoy? Will you make new friends? Will you be able to manage your finances? And will these be the best or the worst four years of your life? Although this article is by no means comprehensive, it outlines some helpful tips that I’ve gathered during my years as an undergraduate and postgraduate student. These might help you make these the best – and not the worst – years of your life. 1. Get To Know Your Roommate If you are living with a roommate, take the time to get to know him or her. After all, you will be spending the next eight months living right next to each other. After you’ve both settled in, consider going for a walk or grabbing a coffee with him or her just to get to know each other a bit. Even if you are complete opposites, those first conversations are crucial to understanding how to make the most of your time living together. What are your schedules like? Is he or she an early riser or a night owl? How clean or messy is he or she? Though these might seem like trivial questions, appreciating each other’s differences in lifestyle is essential to creating a healthy living situation. Having worked as a Residence Don for two years, I witnessed a strong contrast between roommates who knew how to respect each other’s boundaries and those who didn’t. I would even suggest writing up a quick roommate contract with a short list of what you absolutely need your roommate to respect. A few examples include the need for a quiet study space at certain times during the week, a need to have the freedom to invite friends over on Friday nights, or the need to have a decently clean living space. 2. Do Not Be Shy If you’re like me, meeting a whole new group of strangers can be intimidating. But getting yourself out there is worth it. College is not only an opportunity to improve your mind, but it is also a tremendous opportunity to improve your social life. Like never before, you will have endless crowds of people to interact with – from a variety of cultures, backgrounds, belief systems, interests, and ideas. During my years as an undergraduate and postgraduate student, I noticed a marked difference between high school and college. In high school, meeting new people was more difficult – there were fewer people to befriend and people were less likely to make new friends. However, in university the atmosphere was different. I made new friends left, right, and centre – at the library, in lectures, at school clubs, at formal events, at the school pub, in dorms, and the list continues. 3. Get Involved One thing I will never regret about my university years was my choice to get involved in extracurricular activities. Not only is it a great way to meet new people, but it is also a fantastic way to develop a new skill or try something new. Most colleges and universities have a variety of clubs and activities to choose from, and you can often find out more about them during your orientation week. Try a few in your first month, and if it’s not the right fit, there is bound to be something else that fits you like a glove. Try a salsa class, write for your school newspaper, join an activist group, play a sport, or perform in a play. The options are endless. 4. Start Studying Early Unfortunately, the attractions of dorm life, a fun social life, and engaging extracurricular activities can turn into an unhealthy distraction from your studies. Map out your assignment deadlines, midterms, and final exams as soon as you get your academic syllabi. Divide up the amount of work that you will need to do to perform well, and then ensure to create a weekly schedule that realistically balances your schoolwork and your other interests. There is no need to pull an all-nighter the day before your final exam worth 50% of your final grade. Start early, and you will be a lot less stressed and learn a lot more. 5. Spend Wisely University tuition is already expensive, so it is important to be realistic about your finances. While it is great to go out with your friends, make sure not to overdo it. There are usually a lot of discounts available for students, so find out what deals apply to you. Can you find your books at a second-hand store? Are drinks cheaper on Tuesday nights? Is membership at your university gym cheaper than a regular gym? Saving a bit here and there makes a huge difference in the long run. 6. Do Not Forget to Call Home During my first year as an undergraduate, I miserably failed at calling home. But this was not a healthy choice – neither for me, nor for my parents. It is important to give updates on how you are doing, to remember that there are people who care for you, and to catch up with your loved ones. If your parents are helping you out financially, then remember to thank them every once in a while. If grandma sent you a box of baked cookies, then give her a call to let her know that you appreciate her. There are people who helped you get to where you are today, and they want to know that you remember them. 7. Do Not Be Afraid to Seek Help Being away from home can be difficult. Researchers have found that the stress of a first failed midterm or a low grade on an assignment can lead to a vicious cycle of hopelessness, lack of motivation, and declining academic performance.[1] Universities often experience a peek in the number of students coming to seek help during final exam season. At McGill University, for instance, their mental health clinic serves four times the number of students close to the end of the academic year.[2] If you are feeling stressed, lonely, discouraged, or anxious, do not be afraid to seek help. Your college has a variety of staff available to help you, including a team of mental health professionals. If you just need to talk to someone, there is always a listening ear available. Find out where your college’s counseling office is, and be encouraged that you are not the only one on campus who is finding your new life as a university student a bit of a challenge. Yes, you can make these the best years of your life. [1] Hanlon, C. 2012. Addressing mental health issues on university campuses. State of Mind. [online] Available at: < http://www.aucc.ca/wp-content/uploads/2012/06/mental-health-state-of-mind-university-manager-article-summer-2012.pdf> [2] Bradwhaw, J. and Wingrove, J. December 07, 2012. As student stress hits crisis levels, universities look to ease pressure. Globe and Mail. [online] Available at: < http://www.theglobeandmail.com/news/national/as-student-stress-hits-crisis-levels-universities-look-to-ease-pressure/article5902668/>

How do you cope in small spaces? "To be stuck inside a mobile with the Memphis blues again" as Bob Dylan so poignantly phrased it going from living in a house to living in a recreational vehicle has some unforeseen difficulties. Most assuredly everyone you meet will be bedazzled by your transformation and with more than a little better than the wish that they too could live happily ever after as the fairytale goes. Make no mistake about it if there was anything that annoyed you about your own personal habits or those of with whom you choose to travel being in a confined space acts like a catalyst on those feelings. You know you are there when suddenly you feel overcome by rage and annoyance. What is puzzling is the insignificant triggers that may cause this which normally you could deal with in your housebound existence. Anyone who has spent a significant amount of time in a confined space (sub mariners, felons and astronauts) will all agree that as Sartre said "Hell is other people." It is important to catch this unconscious hostility before it mushrooms and obliterates your good judgment. Too many people think that simplifying their lives will eliminate their hardship As the Dalai Lama so carefully pointed out simply making your life less complicated does not excuse you from the four noble truths of Buddhism which are suffering, illness, old age and death. Too many people think that simplifying their lives will eliminate their hardship and become disillusioned when they start to face those issues without any their usual escapes that living in a house provides. There is nothing any harder than learning to be civil in a small space. Even Shakespeare was prone to having "large thoughts in a small room." The essence of this attitude is to be open and aware of the other person. Aside from listening carefully without commenting or directing the conversation back to you; the major difficulty is sticking to understanding what that person is dealing with here and now, right in front of you. As in any relationship you have a choice of either listening and solving problems together or ignoring and arguing until somebody gets too tired. Social psychologists are quick to point out that a major cause for impulsive violence is overcrowding. The first thing you need to learn is the ability to quiet your own feelings and desires and really pay attention to the person you are sharing such a small space with. Along with this is an ability not to get engaged in criticizing or attempting to solve their difficulties. There is no greater love than knowing someone so well and still appreciating them... On the positive note this is an opportunity to both test your patience and get to know someone extremely well. It is one you can truly forgive their faults and enjoy the pleasure of being around them that you realize things may work out. There is no greater love than knowing someone so well and still appreciating them. About Dr. Kevin Kappler PhD:I have been a psychologist with over 30 years of experience doing therapy with individuals, couples, families children and adolescents. I have had many years experience consulting with people over the phone and through email since I have retired.Read more here

Most of us try to incorporate healthy foods into our meals. Balanced diets help us maintain a healthy weight, fight disease, build muscle, and improve our general well being. But have you considered the relationship between your diet and your brain? As part of my series on brainpower, this week I will outline some foods that help enhance your mental capacity. Brilliant Breakfast According to Dean et al., you should not skip any meals if you want to eat your way to a brilliant brain.[1] As someone who would rather sleep in longer than wake up earlier to make breakfast, this is a bit of a challenge. But the good news is that you can make a healthy breakfast that requires very little time and effort. 1 Slice of Whole Grain Toast Sorgen explains that whole grains promote a healthy blood flow, which is important for the brain.[2] Whole grains help cells reproduce and provide us with the energy we need to think clearly and accurately.[3] During a stressful week of work or exams, we need to pay special attention to our choice of carbohydrates. Typically, we crave carb-filled foods when we feel stressed. However, we need to digest complex carbohydrates.[4] This is because whole grains are rich in fibre, which help reduce fatigue. 1 Egg Our minds need healthy sources of protein, especially foods that are low in cholesterol and fat. In fact, high-fat proteins like sausage and bacon can actually make you feel tired.[5] Lean sources of protein, such as chicken, eggs, and low-fat milk, do the exact opposite. They are high in vitamin B12, which helps improve cognitive skills. 1 Cup of Orange Juice Vitamin C also helps reduce stress, thereby allowing you to think calmly and clearly. This vitamin helps balance the body’s production of cortisol, a chemical that contributes to stress[6]. Too much cortisol can hinder our ability to learn and remember information. So, it is important to digest fruits rich in vitamin C, such as oranges, strawberries, and kiwis. Clever Caffeine 1 Cup of Tea You felt energized after breakfast, drove to work on time, and had a fresh start to your day. But now you’re craving just that small boost of energy to get you through the morning. As explained by Evans, caffeine can help increase your focus.[7] Tea leaves have antioxidant properties, which reduce brain deterioriation. In fact, antioxidants are often used to treat brain injuries.[8] Moreover, coffee grains contain magnesium, which contributes to healthy blood sugar regulation.[9] So, go ahead and make yourself a hot cup of coffee or tea – just avoid overdoing the cream and sugar. Logical Lunch Asian Broccoli with Tofu on Rice Noodles Tofu is a good source of omega-3 fatty acids, which stimulates your ability to absorb and retain knowledge.[10] Try some tofu with your favourite Asian sauce, and add some broccoli to the mix. Broccoli is rich in iron, which helps your blood supply oxygen to your brain. Diets with high sources of iron help enhance mental reasoning. In fact, iron deficiencies can contribute to learning disabilities and low IQ scores.[11] As outlined earlier, your brain needs healthy carbohydrates, so opt for rice noodles or whole grain noodles, rather than regular noodles. Mind Munchies Dark Chocolate You powered through a productive day of work, and now you’re ready for a nice break. To satisfy a sweet craving, have a bite of some dark chocolate. Dark chocolate includes antioxidants and caffeine. Both increase our concentration. Moreover, chocolate helps our bodies produce endorphins, which make us happier. Speaking from personal experience, my productivity tends to be a lot greater when I am in a good mood. So, some dark chocolate, in moderation, is a good brain food. Savvy Supper Chicken Salad with Beets and Walnuts Beets help nourish your neurons, which stimulate your brain.[12] Furthermore, chicken is a lean source of protein. To finish off your salad, sprinkle on some walnuts. Recent studies have shown that eating walnuts helps your memory skills. They are also an excellent source of omega-3 fatty acids. Bon Appetit! Eating healthy takes some forethought, but it is a smart way to boost your brainpower. The next time you go grocery shopping, remember that a balanced diet not only helps you maintain a healthy weight and fight disease – it also helps you become sharper and more focused. Cheers to a smarter you! [1] Dean, C., V. Dmitriev, and D. Raskin. 2009. 365 Ways to Boost Your Brain Power: Tips, Exercise, Advice. F&W Media Company. [2] Sorgen, C. 2013/ Eat Smart for a Healthier Brain. Web MD. [online] <http://www.webmd.com/diet/features/eat-smart-healthier-brain> [3] Dean, C., V. Dmitriev, and D. Raskin. 2009. 365 Ways to Boost Your Brain Power: Tips, Exercise, Advice. F&W Media Company. [4] Toffelmire, A.. 2013. How To Take a Bite Out Of Stress. C-Health. [online] <http://chealth.canoe.ca/channel_section_details.asp?text_id=5046&channel_id=11&relation_id=27878> [5] Evans, L. 2013. Sharpen Your Memory with Brain-Healthy Foods. Entrepreneur. [online] <http://www.entrepreneur.com/article/226179> [6] Toffelmire, A.. 2013. How To Take a Bite Out Of Stress. C-Health. [online] <http://chealth.canoe.ca/channel_section_details.asp?text_id=5046&channel_id=11&relation_id=27878> [7] Evans, L. 2013. Sharpen Your Memory with Brain-Healthy Foods. Entrepreneur. [online] <http://www.entrepreneur.com/article/226179> [8] Reiter, R.J. 1995. Oxidative processes and antioxidative defense mechanisms in the aging brain. The FASEB Journal. [online] <http://www.fasebj.org/content/9/7/526.full.pdf> [9] Beck, L. 2012. Which is healthier: tea or coffee? The Globe and Mail. [online] <http://www.theglobeandmail.com/life/health-and-fitness/ask-a-health-expert/which-is-healthier-tea-or-coffee/article546635/> [10] 2013. Fish oil ‘can restore the brain after junk food.’ Mail Online. [online] <http://www.dailymail.co.uk/health/article-2325293/Fish-oil-restore-brain-junk-food-Diets-rich-omega-3s-play-key-role-reversing-damage-caused-high-fats.html> [11] Toffelmire, A.. 2013. How To Take a Bite Out Of Stress. C-Health. [online] <http://chealth.canoe.ca/channel_section_details.asp?text_id=5046&channel_id=11&relation_id=27878> [12] Evans, L. 2013. Sharpen Your Memory with Brain-Healthy Foods. Entrepreneur. [online] <http://www.entrepreneur.com/article/226179>

In a matter of minutes, an entire community can be devastated by forces they cannot control. Whether it is natural or manmade, disasters are traumatic, and nearly everyone who experiences this kind of stress will need help coping with what they have experienced. Traumatic Stress Different types of natural disasters present different stress varying by how close the person is to the event. In some cases people will have trauma from loss, while others may feel guilt because they survived. Females tend to be more susceptible to trauma, but children and the elderly are the most susceptible to serious trauma. In all causes, the experience is an unexpected perceived brush with death. Hurricanes- While hurricanes come with some warning, they also present stress in the wait to see if or where it will strike. This gives some preparation time, and time to gather things that are important, but extreme weather conditions such as thunder, lightning, rain and wind trigger panic reactions. People are left exhausted, and may suffer survivor guilt, and loss, in addition to injury. Earthquake- Earthquakes are unpredictable, and do not have a defined end due to aftershocks. Lack of control combined with the fear of another quake can cause a person to have a heightened sense of fear. Sights and smells keep the person in a constant reminder state. Tornado- Tornadoes give little to no time to prepare. For those who take refuge, not knowing what is happening, while hearing the sounds of destruction around them with no control over their situation is terrifying. Confusion is common. Destruction, sights and smells linger long after. In addition to loss, survivors may feel survivor guilt. Flood- With floods come desolation of land. A sense that the earth is one thing that is stable is lost. Smell of wet, cold, mud and seeing the devastation of landscapes as well as infrastructure leaves an unstable feeling. Floods do not recede quickly, and cleanup may take a long time, creating exhaustion. Wildfires- While fires often come with some warning, wind can change the course, and so many are unsure during the wait. Fire does not just ruin things, or remove them, it consumes them. Entire neighborhoods and communities can turn to ash, leaving people misplaced and vulnerable. [1] Violence- Manmade disasters are unexpected, unfamiliar, and uncontrollable. For those who experience violence at the hands of another human being, trust in others can be lost, leaving them feeling unsafe, vulnerable, and often times, angry with a feeling that it should have been prevented. People may experience nightmares, and be reminded of their grief by seeing upsetting images, and experience upsetting thoughts for some time. Consequences of Traumatic Stress It is important for those who have experienced traumatic stress to understand that some of the feelings they experience are normal, and expected. The time it takes to see resilience will vary with the individual. Some common responses to traumatic stress may include: Uncertainty- Mental and physical exhaustion, shock, disbelief, fear, helplessness, feeling a lack of control, loss of property, loved one, mementos, and income may result in feeling lost or numb. Pre-existing stresses resurface, or seem larger. Anniversaries of traumatic events may trigger the same feelings. Anger at God or others that the survivor may feel were responsible may also cause guilt. Physical- Responses such as headaches, nausea, chest pain, and sleeplessness are common. Relationship changes- Relations become tense, routines disrupted, and fear in losing loved ones may cause clinging in children, and tension in adults. Children may not fully understand what happened, and are put in a more responsible role. With their parents upset, children may feel they are still not safe. Children may feel lack of attention due to attention being placed on clean-up/repair. Parents may feel protective of their children and how they are processing the event. Teens may revert to younger behavior. Older people, who may suffer from previous health concerns, or have trouble hearing or seeing, may feel incompetent or a burden to the situation. Work- Increased stress and disruptions in routines results in fatigue, inattention, conflict with others, reduced time available, reduced wages. Financial- Destruction will change the standard of living. Unpaid bills may cause frustration and seeking financial assistance can add more stress. The financial burden for someone who was financially secure prior to the event will be less than for someone who was already burdened prior to the event. First responders- While working long hours under intense stress over time, first responders witness human harm, and destruction. They may have their own injuries, depression, and PTSD. [2] Resilience factors Social support- Those who have communication and a culture of understanding tend to move more quickly toward emotional resilience. Coping confidence- Sometimes knowing you will be ok, and that you can do it makes it easier to cope. Hope- Looking at a positive future, and being able to see better things to come can make an impact on how the future will be for the survivor, and how quickly they feel better. Therapy focuses on the resilience factors for those who feel overwhelmed by traumatic stress. ________________________________________________________________ [1] Lazarus, P. J., & Jimerson, S. R., Brock, S. E. (2002). Natural Disasters. In S. E. Brock, P. J. Lazarus, & S. R. Jimerson (Eds.), Best Practices in School Crisis Prevention and Intervention (pp. 435-450), Bethesda, MD: National Association of School Psychologists and other crisis information posted on the NASP website at www.nasponline.org. [2] "Coping With a Traumatic Event." Emergency Preparedness and Response. CDC, 12 June 2003. Web. 06 July 2013

An Uncomfortable and Necessary Journey:“Boundaries” by Cloud and Townsend- Book Review Chapter 2 So as I sat down to read this chapter I actually felt the weight of the world falling in on me. I spent the day juggling a whole bunch of stuff that really was not my priority nor did it fulfil me. I experienced stress, anxiety, guilt, exhaustion, and physical pain in my back and shoulders as I went through my day and at the end of it I did not really get all I needed to done! Suffice to say, I think there are some internal boundaries with myself, my time, and my priorities which need to be highlighted in my life and then need to be sorted out… What is the saying, “It has to get worse to get better!” YUCK! So Chapter 2 on my journey to freedom, respect, and emotional health… (Remind you: I am a relatively integrated member of society, I am a professional, and I have good ties to my community and church- I am not a mess- I just have some muck to clean up) [WHEW: self-affirmation important here!] So Chapter two was packed with a whole bunch of info. Again, it actually felt very heavy and did not really take me closer to freedom- it was a bunch of definitions: “The Goal of this chapter is to help you define your intangible boundaries and to recognize them as an ever present reality that can increase your love and save your life.” (Pg31) Some relevant facts about boundaries I found out were: A boundary show me where I end and where someone else ends We need to take responsibility for what is ‘ours’ Boundaries help us keep the good in and the bad out- our fences need gates in them God defines himself as a distinct, separate being and he is responsible for himself Honesty about who you are gives you the biblical value of integrity and or oneness So here is the part that I think I needed most to hear and need to apply in my life. The authors propose 2 reasons why we need others to help with our boundaries. You see, if you are anything like me when it gets to a sensitive area of your life that you need ‘help’ in or need to make changes in, I actually pull away from others. I tend to think, “Oh me and God; we got this one covered…”, when in actual fact God has designed us to be in relationship with Him and with others…in fact, as the authors suggest the #1 reason we need others to help us grow in boundaries is that our most basic need in life is for relationship the second reason we need others on this journey is that we need new input and teaching. Earlier in the chapter there was a story about how a son who seemed to lack boundaries and yet it was the parents who had not put good solid boundaries in place. Now who is going to change? Would the son somehow see how his life of irresponsibility needs to change OR would the parents all of the sudden put rules into place to help this boundary-less family survive?- AND where are they going to get the insight about how to do this?- FROM OTHER PEOPLE!!! Now I am not suggesting you take advice about boundaries from anyone- in fact, I would actually suggest you have an established relationship with a mentor, head of ministry, or a counselor who can help to speak truth into your life as well as support you when the old patters you are challenging come up and when the guilt or shame wants to haunt you to tell you, you are being selfish- when really you are finally taking a stand for what is right and what is healthy. During this chapter I realized more clearly how my well intentioned mother actually enabled me to have unhealthy boundaries- I would say most of my life (this is not a dump on mom thing I promise) . You see my well intentioned mother protected me from natural consequences as well as knit together a boundary-less relationship with me that would FULLY qualify as co-dependant. What she did was unbiblical and has equipped me for a life of guilt, being overworked, and never trusting too quickly and then getting hurt… So Chapter two did not really hit me with any great ah ha’s BUT I will tell you… I have started Chapter 3 and I think that is where the magic will start to happen! Here’s to healthy relationships, less guilt, and freedom from the “must do’s” I know we all have!

By Tanya Glover Theravive.com Contributor Having claustrophobia can cause many problems in one’s life depending on the severity of the phobia. There are ways to cope with this condition though and that is what I would like to talk about today. What is Claustrophobia? Claustrophobia is considered to be a phobia but can also be classified as an anxiety disorder. This is because someone who suffers from claustrophobia can be easily pushed into anxiety attacks due to the original phobia. Claustrophobia is a fear of being in enclosed spaces. When most people think of this as being in a small space like a closet it is much more far reaching than that. There are many situations that can make one feel claustrophobic. ØFlying ØDriving or riding in a vehicle ØElevators ØLarge Crowds ØMedical Imaging Tests What is surprising to most people is that someone can become claustrophobic in a large room. Yes, it is a large room but if it is jammed with people then the claustrophobic can begin to feel closed in and this is when anxiety sets in. Many people who have this phobia cannot even comfortably shop in a crowded store. Being in cars for extended periods (or short periods depending on the severity of the fear) can be horrible as well. Personally, the worst for me is when I have to take an MRI; being put in a machine that feels like a coffin puts me over the edge. Everyday things that we take for granted can be nightmarish for a claustrophobic. What Causes Claustrophobia? While there is no one thing that can be blamed in all who have this phobia, the trend seems to be that a past experience in the claustrophobics life may be the root of the present phobia. These past experiences can be conscious or unconscious. If you can pinpoint the cause it can be very helpful in coping with it. For me it was when I was 5 years old. I woke up from a nightmare and jumped out of bed to run to my parent’s room. However, I was still in a daze and the room was pitch black so I was not really aware of my surroundings. I opened the bedroom door and when I tried to get into the hallway I could not. Something was blocking me. I pushed and pushed but it was like a wall was keeping me locked in my room. When I stared to scream my mother woke up and found me in my closet! In my dreamlike state I opened the wrong door and of course was blocked in by a wall! Ever since that night I have suffered from claustrophobia. There are many ways to treat this phobia. ØTherapy ØDrugs ØRelaxation Techniques ØSelf-help Programs Therapy is perhaps the most effective method of treatment for the most severe cases. The most popular form of therapy used for claustrophobic clients is CBT (Cognitive Behavioral Therapy). CBT aims at retraining the client’s brain and reframe their thinking. The hope here is that the fear will be gotten rid of for good. Another CBT technique deals with facing the fears head on and is done by slowly introducing the client to what they fear most until they are desensitized to it and no longer afraid. This has had varying success rates but is still the best hope of actually curing claustrophobia. There are medications available to treat this phobia as well. Usually they are medications specifically for generalized anxiety disorder but can be effective for claustrophobic anxiety as well. These drugs can help put to rest some of the underlying symptoms of the claustrophobia. Relaxation techniques such as meditation, deep breathing and chanting can also help your claustrophobia. These things may not rid you of the phobia but help to keep your anxiety levels manageable and even stave off a panic attack. Self-help programs are a blessing for those who feel like they need to do things in their own time and in their own way. There are many programs out there so do a Google search and find the one that is best for you! How to Avoid Claustrophobic Attacks While there will be times when it is unavoidable, there are some things you can do to bypass a phobic attack. If at all possible, stay close to outside doors. If you are in a crowded room then locate the exits and stay close by to help keep your anxiety levels down. When riding in a car and the weather is nice, roll down the window so you can feel the air. This will make it to where you do not feel so closed in. Deep breathing while in elevators can be helpful as well. Airplanes are quite a different story as there really is no place to go. This is when medications would come in handy. In no way am I advocating drug use to control all aspects of your condition but in some situations it may be unavoidable. Make sure before you take any type of medication that you speak with your doctor first and that the medication is prescribed specifically to you. Taking medications that are not yours can be dangerous and may even worsen your condition. Help is Out There Whatever the cause or triggers of your claustrophobia are, you do not have to suffer in silence. There is help for you. Feel free to try any of the above suggestions and be sure to talk with your doctor about any other treatments that may be helpful for you.

By Tanya Glover Theravive.com Contributor If you are like me (and so many others in the world) and have driving anxiety you know how horrible it can be to be behind the wheel of a car when these anxious feeling kick in. Knowing what your triggers are and having a plan to overcome panic associated with your anxieties is the key to staying safe and possibly overcoming your fears altogether. Triggers for Driving Anxiety For someone with driving associated anxiety there can be many triggers that kick you into high gear. ØDriving in heavy traffic ØDriving in inclement weather ØDriving on interstates ØDriving in an unfamiliar place ØDriving at night Maybe just one of these things trigger your driving anxiety or maybe they all do. Personally, each one of these triggers apply directly to me so if they do to you as well know that you are not alone in this! Why Are These Triggers? All triggers have a root. Unless you suffer for general anxiety disorder, there is some reason that specific conditions trigger your driving anxiety. Listed below are some common trigger roots. ØFear of getting lost ØFear of getting into an accident ØFear of being driving at high speeds ØFear of other drivers in general These are all common roots to your driving anxieties. Again, you can have them all or just one or two but for me it is all of them! I have always had a fear of driving at high speeds and this is linked to the trigger of interstate driving. It was not until after I had my driver’s license for 10 years that I actually took control and learned to drive on interstate highways. I still cannot do it anxiety free but I can do it! Many people also fear getting into an accident which links to all of the triggers! Rain, heavy traffic, speed and darkness can all contribute to accidents. Fear of getting lost and fear of driving in unfamiliar places can also tie in with the heavy traffic trigger. In my mind, if I get lost then I have to find a spot to turn around and this may get me lost even further and put me back into traffic. If I am in an unfamiliar area when I miss a turn then the anxiety amplifies by 10X! Even though I have these anxieties I have learned not to let them cripple me as I do not want to lose the freedom that driving provides me with. You do not have to let it overcome you either. There are things you can do to ease your anxiety in all driving situations that make you fearful so read on to find your freedom! Build an Anxiety First Aid Kit If you know you may get into a driving situation that will bring on your anxiety bring with you an anxiety first aid kit. In fact, always keep this in your car as you never know when the need for it may arise. What should you include in your kit? ØCell phone charger- Make sure you can easily contact someone if you need help on the road. ØRelaxation CD- This can be soothing sounds, classical music or anything else that may be relaxing for you. Mediation tapes are great as well but make sure you keep your eyes on the road! ØGPS- Having a navigation system can help you to find your way around easily and eliminate the fear of getting lost or missing a turn. ØAnti-anxiety medication- If your doctor has prescribed an anti-anxiety medication make sure you keep some in your car at all times. This can help put a stop to your anxiety before it gets out of control. ØA paper bag- While some medical professionals are now saying this is not the best idea to deal with hyperventilation, if you are old school and have used it in the past then throw a paper bag into that kit as well or ask your doctor about other methods you can use for hyperventilation. ØA bottle of water- This is to keep you hydrated (getting overly anxious can dehydrate you quickly) as well as to have something with you to take medication if necessary. If none of these items bring you anxiety relief then there are other options for overcoming it. Self Help Programs Self Help programs can teach you how to overcome your fear of driving and as well as tips to overcome your driving anxiety. A program that is directed specifically toward driving anxiety should include a CD and that can be very helpful to listen to when you anticipate any of your triggers being present. Do not use just any program however. Do your research first and then choose the right one for you. Using Relaxation Techniques Sometimes when our minds become over stimulated due to fear and anxiety it can be helpful to use relaxation techniques to bring your anxiety level down to a manageable range. Try counting, deep breathing exercises and self talk. Self talk is basically giving throwing a pep rally for yourself! Use positive language such as “I can do this” or “this will pass if I just keep my eyes on the prize”. You can also talk yourself through the details of what you are doing and where you are going. The trick to all relaxation techniques is to refocus your mind of something else other than your anxiety until it hopefully disappears. Therapy If your anxiety has become too much for you to handle alone then it may be time to see a therapist. The most common type of therapy used for curing fears and anxieties of all kinds is cognitive behavioral therapy. CBT can help you retrain your thoughts and beliefs and get to the root of the issue. Once the cause of your anxiety if found the therapist can work with you to retrain and refocus your behaviors and negative thinking. Group therapy can also be wonderful for someone dealing with driving anxieties! Just sharing your feeling with others who are going through similar things can be highly cathartic and give you the courage to move forward to overcome your anxiety. Rules for the Road While this information can help put you on the road to success (Pun INTENDED) they may not be enough to totally cure your driving anxieties and you still may be subject to having driving anxiety to the point of going into full panic mode. If a panic attack occurs while you are driving you must take special care not to hurt yourself or others. If you have ever had a panic attack then you will know when one is about to hit. If you can get off the road before it happens then all the better! If you cannot then you must do whatever you can safely do to get the car in park. ØPull over in the first safe place you can find. ØTurn off the engine and practice your breathing. ØGet out and walk around if it is a safe place to do so. If not then recline your seat and lay there will the attack washes over you and finally leaves. ØTake your anti-anxiety meds if that is applicable to you. ØCall someone if you need more help even if that means dialing 911. Driving anxiety is no joke and if you suffer from it you are just one a great many who do so rest assured that you are not the odd man (or woman) out. Take this information and these tips into consideration if you are looking for ways out of the anxiety circle. If you need help do not be afraid to ask for it. By admitting the problem and searching for a way to fix it you are taking the first – and biggest steps on the road to recovery.

By Tanya Glover Coping With Your OCD As someone who suffers from Obsessive-Compulsive Disorder I understand how frustrating it can be to deal with. Each night I lie down in my bed and get comfortable and I am not there for one minute before I wonder if I have turned off the oven or if all the doors are locked. I obsess over small things like if my cat’s water bowl is full or if the closet light is turned off. This is what OCD is all about and over the years I have found ways to cope with this condition that I would like to share in hopes of others being able to benefit from my experience. What is OCD? OCD (Obsessive-Compulsive Disorder) is a type of anxiety disorder. While there are some people who would call themselves neat freaks, that does not mean that they have OCD. This disorder is basically an obsession (fear of touching another person because you are afraid of getting germs) with a compulsion (constant hand washing due to fear of germs). The obsession is a thought issue while the compulsion is the routine done in order to calm your obsession. As I said above, for me it is checking. I check doors, lights, and ovens. I even have to triple check to make sure my four year old is sleeping in a position where his face is not buried in his pillow as I am obsessed with the thought of him suffocating. The symptoms can be different for everyone. Some people have obsessive thoughts about something they think may have happened. For example, a woman drives by a pedestrian and looks back to see if he made it across the street but he is already out of sight. She may turn around to make sure she did not hit him (irrational thought as if she hit someone she would have noticed). She finds that she did not hit anyone and continues on her way. However, the thought grips her again and she must turn around to make sure she really didn’t hit anyone. This could go on for hours for someone suffering from OCD. At What Stage in Life Does OCD Set In? Typically, if you have OCD it will be noticeable at a fairly young age. Rarely does an adult have a sudden onset of OCD symptoms when they were never there before. For me, I realized there was something wrong when I was only 10 years old. I was given the job of caring for a dog for someone in my apartment complex while she was away on vacation. I had to walk across the entire complex at night and walk the dog. Once I did my job and locked the door I could not stop going back and checking to make sure it was really locked. This went on for over an hour until my father came looking for me because I took so long. My parents never saw the signs and just figured I was an odd child. It was not until I was nearly 20 that I was diagnosed with OCD. For those of you with children, make sure that if you do see any peculiar behavior you take it seriously. It may be more than an oddity. Medical Treatments for OCD Once you are diagnosed with OCD your doctor or therapist may want you to try drug treatment. Typically, the first types of drugs that are tried are antidepressants. The reason for this is simple. One theory of why people develop OCD is that they have low levels of serotonin in their bodies. Antidepressants can help raise the levels of serotonin in your body and therefore take away some of the symptoms of OCD. For some people this type of drug treatment works. If you decide to give it a shot then be sure to give the meds a chance to work for you. It may take up to a week for you to notice a difference. If you do not think it is working, do not just stop taking the medication. Talk with your doctor first as all that may be needed is a dosage change. Also, there are some antidepressants that you do not want to quit cold turkey; you must be weaned off instead. My personal experience is with taking the drug Paxil. I took it for over a month and did not like the side effects so I spoke with my doctor and I was taken off the drug. My choice was to go it drug free but this is not the best decision for everyone with OCD so be sure to discuss the options with your doctor before making any decisions. How I Survive With OCD If I am to be honest, it is not always an easy task. There are some nights (night time is when mine kicks in hardcore) I just want to cry because I do not want to get up again to check everything in the house for the 10th time. However, I have actually learned to retrain my thinking in order to cut out some of the unwanted compulsions. · Make a check list of everything you need to do before bed or work; whenever your OCD affects you the most. Then go through the house and as you check everything, mark it off on your list. This may not stop the obsessive thoughts but it can help curb the compulsion to act on the obsession. · Share your condition with your family and friends. They can help put your mind at ease when a hard moment hits. It also helps to talk out loud about your condition because by admitting to it you are in a way freeing yourself. It will not stop your OCD but at least you know that your behaviors are unreasonable and irrational. · As difficult as it may be, if you feel the compulsion to check something do not do it! Repeat to yourself that this is your illness talking and you know for sure that the door is locked/the oven is off/the lights are out. That may not work well for some people and there are times it does not work for me either, but it is worth a shot. Therapy for OCD Therapy is a good place to start dealing with your OCD. This is especially true when using CBT (Cognitive Behavioral Therapy). This type of therapy is aimed at changing the way you think and therefore changing the way you behave. A therapist can give you insight into your problem and come up with a plan to help you to better cope with it. In some instances, the best treatment is a mixture of therapy and medication. Each can help you to treat your symptoms in different ways and both together can be more effective depending on the degree of your OCD. If you feel that your life is out of control and your OCD effects everything in your life negatively, it may be beneficial for you to seek professional treatment. You Don’t Have to Suffer in Silence While this may be an embarrassing illness for you to admit, please know that you are not alone. Hundreds of thousands of people all across the world suffer from OCD. This is a very common anxiety disorder and by reaching out for help you are taking the first and most important step to overcoming this debilitating illness. Talk out loud about it. See a professional for help. Join a support group. (Many support groups can be found online.) Try the tips listed above as well. Just do what you must to take back control of your life and you may just see that there is a light at the end of the OCD tunnel.