NutraChamps Blog

Tag: therapy

  • Can Sound Help Us Heal?

    Can Sound Help Us Heal?

    Have you noticed just how powerful music really is? Songs and sound have the ability to entice emotion within us. For instance, when you put on your favourite song, do you suddenly start to shift from feeling down to feeling good? What about when you listen to a touching song? Do you feel chills in your body? All of this isn’t just a coincidence, music actually impacts our brain in a variety of different ways. Sound has the ability to activate neurotransmitters such as dopamine and serotonin, and it also has the ability to elicit memories and associations. 

    What exactly is music? Many have their own definition, and some might even say they wouldn’t consider our Westernized “pop” to even be real “music.” Do we blame them? Oxford Dictionary defines music as, “vocal or instrumental sounds (or both) combined in such a way as to produce beauty of form, harmony, and expression of emotion.” In the past 200 years, researchers have started to study the link between sound and healing which is being more integrated into modern day life. 

    Making music has been used by our ancestors for years, over 35,000 of them to be exact! Music has been used for a variety of different purposes, from religious ceremonies to ancient theatre, dance, and worship. Greek physicians knew the power of vibration and sound and used it as a way to heal patients with digestion, mental disturbances, and sleep issues. 

    In this article we’re going to dive a little deeper into the healing benefits of sound and how utilize it in your daily life.

    Sound is healing

    A variety of cultures throughout history have utilized sound and music in one way or another. Take ancient Egypt for example, they would utilize percussion instruments, stringed instruments, and wind instruments within dance, celebration, death ceremonies, and even work. In Africa, musical instruments served as works of art and they were largely integrated into their way of life with dance, special occasions, and religion. Body percussion, foot stamping and clapping were also utilized in African cultures for years. In Medieval times within Europe, vocals were largely used whether it was chanting in a group or individual singing. 

    When it comes to using sound for healing it dates back even further than this. Some of the earliest detailing of sound healing actually comes from the indigenous Australians who lived 40,000 years ago. The didgeridoo which is a long wind instrument was said to be used in healing rituals. The unique tone of this instrument would allow people to get into a meditative state as the vibration activated theta and delta brainwave states. 

    All sound starts with vibration. At the most minute level when we hear something we are actually sensing vibrations in the air. The number of vibrations per second is known as frequency. Different frequencies can create different states and even heal. Our human ear is capable of picking up a wide range of frequencies from the high pitch of a boiling tea kettle to the low rumble of thunder. A certain type of frequency group known as, “solfeggio frequencies” and tones are said to have a healing impact on the body. 174 Hz frequency is said to have one of the greatest benefits on the physical body. This sound vibration has been said to alleviate stress, improve concentration, and positively impact the organs in the body.

    Listening to different levels of therapeutic frequencies such as 285 Hz, 396 Hz, 417 Hz, 528 Hz could actually benefit your mind and body in so many ways, including:

    •  Reduced anxiety
    • Emotional balance
    • Improved sleep quality
    • Reduced inflammation
    • Faster healing from injuries

    With YouTube, Spotify, Apple Music, and other streaming services available it makes it easier than ever to find songs or playlists with these frequencies that you can listen to while you work, while you’re meditating, before sleeping, and so much more!

    Sound baths and bowls, a modern day comeback?

    If you’ve been on Instagram or TikTok you might have come across some footage of people using sound bowls and other people laying down with their eyes closed and listening around it. This experience is called a sound bath and although it might seem like something that’s new-agey, this practice is thousands of years old and has been used in different cultures globally. Singing bowls were used in Tibet, Nepal, and India up to 5000 years ago and were used as a healing method. 

    You might be wondering how sound baths are used nowadays and how you can participate. Well, during a sound bath participants lie down on their back while a sound healing practitioner starts a session that can last anywhere up to an hour. Sound baths are a great way for someone to experience some of the positive benefits of meditation if you have a difficult time focusing by yourself. Sound healing instruments used can range from singing bowls and tuning forks. The practitioner will play melodies that aren’t repetitive and vary in sound in order for the brain to relax and let go. 

    At the end of the experience you should be feeling in a relaxed state and a lot more calm than when you first started. 

    This experience isn’t woo-woo stuff, sound healing is rooted in science and has many studies to show that singing bowls and vibrations benefit our emotional and physiological health. 

    Next time you turn on the radio and you hear a song that’s been played for the 47th time that week, maybe it’s a good idea to switch it off and think, “what sound could I listen to instead that will make me feel energized and great?” We take some of the smallest things for granted when it comes to our physical and mental health, but just remember that what you listen to, what you watch, and what you consume all has a direct impact on how you feel on the inside. 

    Let us know if this article changed your perspective on sound down below!

    Sources:

    https://openaccesspub.org/ijpr/article/1282

  • 5 Great Stress Management Techniques!

    5 Great Stress Management Techniques!

    April is stress awareness month! The perfect time to reset & reflect on ways to better manage and deal with daily stressors that impact so many of us. Stress is unavoidable, whether it’s a deadline at work, financial concerns, or family drama, we all deal with stress every now and again. The point isn’t to completely eliminate stress, it’s to learn how to manage it. 

    In this article we are going to breakdown 5 excellent stress management techniques so you know how to take care of yourself, even when challenges arise!

    UNPLUG:

    So many of us work office jobs that require staring at a screen for most of the day. If it’s not always staring at a screen then it’s being in and out of meetings, and using our brain power for 8 hours or more! Not to mention, a long and tiring commute that can come along with work. A lot of this can put stress on the eyes and mind. One of the best things you can do is unplug for a few hours a day. 

    When you get home from work, try to put your phone away and truly relax. Make a good meal, light a candle, take a bath, read a good book, or spend time with loved ones. These are excellent ways to give yourself the break you deserve.

    MOVEMENT 

    Exercise doesn’t just benefit the body, it benefits the brain too! Moving your body pumps up endorphins which are the brain’s feel-good neurotransmitter. Many people report changes in their mood, tension in the body, and better sleep. 

    Some of the best stress-busting activities include: yoga, walking, pilates, running, kick boxing, and tai chi.

    NUTRITION 

    When we’re stressed, many of us reach for junk food as comfort food. Things like sugar, fried foods, and carbohydrates might provide pleasure in the short-term, but definitely leave the body feeling more lethargic in the long-term. Some of the best foods to eat for stress are whole foods that contain abundant amounts of vitamins, minerals, and nutrients. 

    Leafy greens, fatty fish, berries, oysters, and even dark chocolate contain essential nutrients to help brain health and the body. 

    TALK IT OUT

    Keeping things bottled up is never a good idea. It’s amazing what leaning on a friend, partner, or family can do for stress levels. Talking things out makes such a difference because it means you no longer have to carry the weight and burden yourself. 

    If your stress and anxiety seems out of control, speaking with a licensed professional can also be a good idea. One amazing website where you can find therapy at a lower cost is BetterHelp. This website offers a number of therapists based on what your needs are. 

    MEDITATION

    Quieting the mind is one of the greatest tools that we can learn. Meditation is one of the best ways to do this. Although it can be a challenge to sit still and focus on breathing, it’s a skill that takes time to practice and definitely pays off. Guided meditations are one of the best ways to help with stress and so many of them are available on an app called Insight Timer! 

    Practice these stress management tips with consistency and you’ll be sure to notice a difference in how you respond to external factors. Your body is always trying to look out for you by giving you signs, if you feel chronic stress, chances are you should really slow down. Take care of yourself because you deserve it!

     

  • DIY: Create your own Self-Soothing Kit!

    DIY: Create your own Self-Soothing Kit!

    Sounds weird, right? Let me explain, and then you can decide!

    Over the work-from-home period, I decided to join a group therapy course. We were taught new ways to better handle/cope with our mental health. A lot of the information we were given were things I had already discussed and gone over with my therapist. However, one thing that really stood out to me was a project we were given that required a bit more creativity.

    We were assigned a week to create a Self-Soothing Kit, or a Mental Health Toolkit. Basically, this kit would have many of the feel-good things that we turn to in order to improve our mood or things for which we are grateful but often overlook.

    Here’s a picture of my Self-Soothe Kit. I’ve used a box that my running shoes came in. I used this not only because it provides a lot of room for my items, but also because running is something that brings me joy, calms me down, and has become an active form of therapy over the past 10 years.

    You’ll want to choose a box or a bag to house your self-soothing sensory items. This box or bag can be decorated however you wish, perhaps with inspiring messages or pictures. Don’t forget, this kit should be accessible at all times when you’re at home. Don’t hide it away where you can’t see it. You want to be able to access it when you feel the need. You can also carry little items in a purse or bag while you’re out, such as perfume or gum.

    Now for the fun part! You can experiment with what you put in your kit. Find out what’s soothing to you. This may take some time. Certain things in my kit took weeks to figure out, while others were immediate. 

    Here are some ideas you can consider when choosing what you put in your box or bag!

    SOUND: Listening to music, shows, or movies. A phone call. A white noise machine usually does the trick for me, especially when I’m trying to sleep.

    SMELL: perfume, snacks, incense, candles, essential oils, an old blanket that has someone’s scent on it, or even a coupon to take yourself out on a solo dinner date.

    TASTE: Going off of the last point, you could take yourself on a dinner date here as well! What about a snack or a bag of unpopped popcorn? You can throw some gum in your kit, candies, mints, chocolate, greens powder if you need a reminder to drink something tasty but healthy, or some gummy vitamins! You could even include a note to remind you to look somewhere in your place where you may have stashed a yummy treat.

    SIGHT: A voucher to go to a museum, an art gallery, or an event. You could include a note telling you where to go to see the stars at night, and include a set of binoculars. Maybe seeing a photo of a friend or partner would be nice!

    TOUCH: A soft blanket. Something that has a cool texture. A massage ball with spikes on it being rolled under your sore feet. A foam roller for your sore joints. A soothing Epsom salt bath can do the trick too (just put the salts in your kit!).

    Here’s what you’ll find inside my Self-Soothe Kit:

    • A pencil case: I carry a lot of different things in here. Sometimes I’ll put make-up in this case, pencils, pens, craft supplies. It depends on what I feel like doing and where I’m bringing it. I just really love the pencil case because it reminds me how important reading has been for my mental health.
    • A bottle of Perfume (+ a homemade perfume): Scents help regulate my mood! Put on something floral or something musky, and the whole outfit and mood can change – not just for you, but for those around you, too!

    • A lacrosse ball: Not because I play lacrosse or follow the sport (sorry lacrosse fans!), but because it reminds me to roll out my feet and sore muscles. It’s a nice form of self-massage!
    • A rock: This is one of my new additions. On a walk along the water, I saw a bunch of these rocks that used to be bricks. Because they’re by the water, their shape and texture have changed and all the rocks on this beach now look like this!
    • Incense: Any kinds of smells are nice, but I particularly love lavender or sage. I don’t burn these often, but when I do, I find it very difficult to not relax.
    • Paintbrushes: I have my cheaper paintbrushes in here to remind me that, although I’m not particularly talented at painting, it’s something for me to pick up every once in a while so I can focus on that and only that. It’s one of those activities that force me to stop procrastinating!
    • A big scrunchy: Touch is a big one for me! I love textures. This scrunchy is made of silk, so it’s soothing to simply touch it, but also gorgeous to wear!
    • A colorful + small pouch/purse: This was a gift from an old client of mine. Inside the purse were over 50 bags of tea! This purse not only reminds me of that wonderful client, but also brings me joy to look at. It’s so colorful, and is nice and compact.
    • A face mask: Not the kind that covers your mouth, but the beauty kind! I like to remind myself to take care of my face every once in a while. With Winter coming, my skin will be drier and more dehydrated. Using a face mask several nights a week is not uncommon for me.
    • Montreal Visitors Guide: Montreal, Canada is like a second home for me. I go semi-annually so that I can experience a new language, eat different foods, and explore challenging hikes. Every time I think of a poutine, my soul is soothed…

    What if I don’t have space for a Self-Soothing kit?

    Don’t worry. We’ve got something for you too.

    Here’s a sheet you can fill out to remind you of the things you may want to have around when you’re feeling down, blue, or simply need a pick-me-up.

    The sheet to the right was created by Carol Lozier and can be filled out by YOU! Make sure you tailor it to your specific needs. Take some time to think about what truly brings you joy or relaxes you when your mood is unstable.

    Keep in mind that these senses don’t need to be fulfilled by material things/items. You could simply want to listen to a specific song, watch a specific movie, go for a walk and smell freshly cut grass, give or receive hugs, pet a dog, or eat your favorite kind of dessert. 

    Don’t limit yourself! Even wild and unlikely things like “meeting your favorite celebrity” can spark your imagination and bring a smile to your face!

    Resources:

    • https://carollozierlcsw.com/2017/09/14/dbt-skills-a-life-in-balance/
    • https://positivepsychology.com/dbt-dialectical-behavior-therapy/
  • Overcoming Negative Self-Talk

    Overcoming Negative Self-Talk

    How do you speak to yourself when no one else is around?

    Are you feeding yourself with kind words, encouragement, and acceptance? Or do you put yourself down, make yourself feel small, and doubt your choices?

    It can be tough to always be kind to ourselves. Especially in a world where we are constantly being sold the idea that we need more. Many of us feel like who we are isn’t good enough so we are constantly searching for ways to look better, be more successful, and do more.

    What if the key to really being happy was just by practicing more loving and positive self-talk? What if we tried being our own best friends by hyping ourselves up, believing in everything that we have to offer, and knowing that we are good enough?

    Easier said than done right?

    I know, I personally have a really hard time being kind to myself but I also know that it’s possible.

    With practice, tools, and guidance we can start loving ourselves a little more everyday. Before I share some tools that I have been using for practicing more loving self-talk, I want to share a little bit about my personal experience with negative self-talk.

    I noticed that I started to be more unkind to myself as I entered my 20s, especially in the past few years. I’m not sure if it has to do with comparing myself or from generational patterns and habits, but I just know that it’s there. The interesting thing is that I know I am not alone in this and that many of my friends, and even my sisters who are also in their 20s deal with negative self-talk and insecurities. There’s an idea out there that when you are in your 20s you should have your life together, know exactly what you’re doing, be financially secure, and look your best… sometimes that’s just not reality. Not even close. 

    I’ve come to realize that we are way too hard on ourselves and that we need to learn how to be more accepting. We need to speak to ourselves in the same way we would speak to our best friend or a loved one!

    Here are some tools to implement more loving self-talk:

    1. Positive affirmations

    They say repetition is the key to mastery; the same thing goes for positive affirmations. They won’t work if you just acknowledge yourself once in a blue moon. Positive affirmations have to start with a commitment to acknowledging yourself on a daily basis. Acknowledgement doesn’t have to be something grand, it’s about showing yourself love for accomplishing something, big or small!

    Get into the habit of showing yourself more love and less hate. We hate on ourselves far more than we should when the truth is we have a lot to be proud of!

    2. Journal your thoughts and feelings

    In my experience with negative self-talk, sometimes putting pen to paper is the best thing to do. This is something my therapist really encouraged me to try as a daily practice for gratitude, happiness, and less anxiety, and honestly, IT WORKS! I have spoken to many of my friends who have also tried journalling, they also said they experienced positive results in their life.

    One recommendation I can suggest if you’re a beginner is to try out the five minute journal. This book gives you prompts you can write about and then reflect on. The five minute journal is rated 4.8 stars on Amazon and has 7,445 ratings which is a testament to just how many people have used this tool!

    If you don’t want to go for that option you can always just use any journal you have and start writing 3 things you are grateful for every single day. This is a great place to start and expand on!

    3. Do more of the things that bring you joy

    This is a tool that sounds simple in theory, but in reality, is easier said than done. Our lives are pretty hectic, we work, run errands, take care of our families, and try and maintain a social life. Sometimes throughout all the craziness life brings, we forget to slow down and leave time for ourselves. It is so important to create time and space in your routine to fill your own cup and do things you enjoy, bring you peace, or make you happy. These things certainly don’t need to be extravagant but doing something special for yourself goes hand-in-hand with self-love. When you make yourself a priority you’re basically saying “I care about myself enough to do the things that make me the happiest”.

    4. Unfollow accounts or pages that make you feel bad

    If you log on social media and constantly feel bombarded with accounts or people that bring you negativity, then there’s a good chance you should start making a change. Don’t feel bad about unfollowing people, pages, or things that make you feel crappy. What you consume plays a big role in how you feel about yourself.

    Start following and consuming more content that brings you happiness, interests you, or challenges you to think in new ways. It’s easy to fall into the “comparison” trap on social media, just remember that not everything is what it seems! Social media is an illusion and there are a lot of people pretending to be a lot happier than they really are. The most important thing is how you show up in your everyday life.

    5. Speak to a therapist

    Last, but certainly not least, I think this tool is useful for everyone. I can’t think of a single person who wouldn’t benefit from speaking to a therapist. When it comes to negative self-talk, therapy can be a gamechanger for your confidence and how you feel about yourself. BetterHelp is a great place to check out if you’re thinking of speaking to someone. This is the world’s largest therapy service and it’s 100% online. Here you can get matched with professional and licensed therapists that you can trust. 

    To wrap it up, I want to leave you with some quotes that hopefully leave you feeling inspired to start leaving that negative self-talk behind. Remember, you are good enough and worthy of happiness.

    When you make a mistake, respond to yourself in a loving way rather than a self-shaming way. -Ellie Holcomb

     

    We just need to be kinder to ourselves. If we treated ourselves the way we treated our best friend, can you imagine how much better off we would be? -Meghan Markle

     

    What lies behind us and what lies before us are tiny matters compared to what lies within us. -Ralph Waldo Emerson

    Resources mentioned in article: 5 minute journal, BetterHelp, other helpful recommendations: The Gift of Self-Love book, Yoga Girl Daily podcast
    Alexia Palmeri is a 26-year-old personal development enthusiast! She looks at life experiences as an opportunity to always learn and grow. Alexia is also a broadcast journalism graduate with a passion and knack for communications and media. She is always on the lookout for new trends on social media and keeps up to date with what’s happening in the world. In her free time, Alexia enjoys socializing with family and loved ones, being in nature, cooking plant-based meals, and discovering new places to dine and adventure!