Posts Tagged ‘stress’

Neurofeedback Therapy Helps Stress of Cancer Treatment

Posted on: March 26th, 2014 by admin No Comments

Tig Notaro’s recent diagnosis of cancer has shown how a well-known celebrity deals with cancer: she talks about it.  She has opened up and received support from friends and the world at large.  Not all of us have the ability to receive such widespread support, however, there are equally healthy ways that all people afflicted with cancer can cope and maybe even thrive.

Physical symptoms of cancer treatment, usually chemotherapy and radiation therapy are:  fatigue, pain, nausea and vomiting, constipation and diarrhea, nutrition and eating problems, hair loss, confusion and memory problems, skin changes, and loss of libido.  Many of these symptoms are heightened by stress and anxiety.    In this article we will first deal with fear about cancer and the stifling effect this has on your ability to confront it.  We will talk about a treatment called neurofeedback, that might help you feel safe enough to then explore four techniques, aside from medication, for dealing with the symptoms of cancer.

Pain, fatigue, and the fear of what cancer is doing to you can lead to a great deal of stress and depression.  The emotional weight of living with cancer can negatively impact many areas of your life, especially social relationships and your willingness to take risks to make your life happier and healthier.

A key component for dealing with stress and anxiety for cancer patients can be neurofeedback therapy.  You can use this non-invasive therapy to decrease your stress levels so that you are inclined to take advantage of other non-invasive pain management techniques.  Since each person is unique in their tolerance for pain and what works best on their body, you may need assistance getting to a place where you feel confident enough to explore various techniques before finding the best method.  Neurofeedback often relieves anxiety so that you can really explore all possibilities.

Once you conquer your anxiety enough to venture out of your comfort zone, you might like to try one or all of these four effective alternative techniques for dealing with symptoms of cancer:  breathing exercises, guided imagery, developing a new hobby, and meditating on positive daily affirmations.  All of these techniques require patience and persistence before positive results occur.  In other words, give yourself a break and try to enjoy the process.

Breathing techniques are very effective for dealing with pain.  This is where you take a slow, deep breath in through your nose, while counting to three.  Then hold the breath for up to three counts, if you can.  After that, you let your breath out for a count of three.  Next, keep your lungs empty of air for up to three counts, again, if you can.  When you first begin this exercise, just do it for 2-3 minutes at a time.  Work your way up to as much time as you are comfortable with.  You can also set a timer to go off two to four times per day to remind you to practice breathing.  This will get you into the habit of relaxing, so that you release the tension as it builds up.

You can also try bringing to mind a time in your life where you felt peaceful, hopeful, or secure.  It could be many years ago, or in the recent past.  It could also be in an imaginary place.  In your mind’s eye, imagine yourself there.  Feel the positive sensations in your body.  This should only be done if you can feel safe, positive feelings.  There is a technique called EMDR (Eye Movement Desensitization and Reprocessing) that can be used to envision a safe place and help you feel positive and comfortable with the help of a trained therapist.

Developing a new hobby creates a sense of joy in the world as you meet new people and learn about things you never knew before.  Enjoying beginner’s mind gives you a feeling of youth and wonder that the routine of daily living sometimes saps.  Take up a sport, a game, or a craft that you are physically capable of engaging in without undo stress.

You may also read inspirational or uplifting poetry and affirmations that you meditate on daily to relieve your burden.  You can write affirmations that are personal to you.  An example of a good affirmation is, “I am strong, resilient, and love surrounds me.”   Once you find a good affirmation, find a quiet place.  Sit and repeat your affirmation with intention as you meditate on the powerful words.  Mediation has been shown to increase activity in the areas of the brain associated with memory, sense of self, empathy, and stress.

Putting your mind and body in constant touch with the best thoughts and activities will make your life more pleasurable.  First, you put yourself in charge by lessening anxiety with neurofeedback.  Then, through the use of imagery, affirmations, hobbies, and breathing, you might find that your cancer has less of a chance of survival than you do.

If you’re dealing with an issue like this, I would be happy to help.  Please reach out by calling my office at 310-314-6933 or sending me a private email.


Stress: Causes & Solutions

Posted on: March 28th, 2013 by admin No Comments

One method of dealing with stress is learning how to recognize and talk back to that internal critic you have in your head.  Write down all the self-critical thoughts going through your mind.  Write down why these thoughts are incorrect.  Then, practice talking back to them, explaining why they are wrong.  For example, if you are going to be late for a meeting, write down the negative thoughts you have about yourself.  The declarations of character flaws that being late represent:  laziness, thoughtlessness, and apathy.  Realize that just because you were late for a meeting, you are not a bad individual.  Being late and being bad are separate things that don’t necessarily correlate.

Perfectionism is another example of how people create stress out of thin air.  A lot of people are very hard on themselves, so how do you overcome perfectionism?  Accepting that you are not perfect or even above average can make your stress level much more manageable.  The way to defeat perfectionism is to accept that it is an illusion.  Realize that you are flawed.  Realize that everyone is flawed.  Perfectionism is often applied globally to a person’s entire existence.  You cannot possibly be above average, or even average at every facet of your life.  Being a perfect housekeeper probably won’t help you achieve fulfillment, so just get the dishes done and move on to resting and recharging after working all day.  What are you afraid will happen if you are not perfect?  Will my family abandon me if I’m not perfect?  Will my boss really fire me if I’m not perfect?  Dig into the fear reaction and figure out if the reasons you feel you need to be perfect have any rational basis.

The other way you can deal with perfectionism is to see things as a process—see the big picture.  Instead of trying to get each detail exactly right, see it as a process.  Don’t worry about making mistakes, that is how you learn.  Failure is the most powerful teacher in the world.  Most people are forgiving.  They understand and accept that all of us make mistakes.

Perfectionism paralyses you.  Many people claim to be writers, but never write a word because they believe that they must write the perfect novel.  They fear what critics will say about their book, or they fear that no publisher will buy it.  Those things are beyond your control.  Completing the novel will give you a great sense of accomplishment, whether anyone else likes it or not.  Most people are writers in their mind, but their idea of perfection keeps them from ever putting pen to paper and discovering what they are truly capable of.  Accept that the words won’t be perfect, but they will be yours and they will be real.

Some people are dealing with continual stress because they have something they need to say, but are afraid to say it.  They need to be authentic.  Why won’t they say it?  Again, the fear underlying the silence must be examined.  This will resolve the inaction or at least identify the cause.  Then, they must deal with how rational or irrational this fear is.  If it is a real fear, with real consequences, they must weigh the benefits of speaking versus the stress of silence.  Most often, being truthful and open far outweighs the benefit of silence.

Other ways to relieve stress include exercising or doing something you love.  Remember things that made you happy when you were younger and re-discover the joy of doing those things.  Pick one of the things you love to do and start doing that again.  Play cards, watch football, garden, cook, or watch a movie that made you laugh.

There may be something that you have to face head on.  Avoiding a problem is sometimes not an option, so eliminate the problem by attacking it.  Ask your friends and colleagues how they would deal with the problem.  Make a “to do list” of problems you have and figure out which ones need to be resolved and how you can go about solving them.  If it is not a solvable problem, then putting in down on paper and accepting its existence might also reduce your stress since you can mark it off your “to do list” as an unsolvable issue.

Avoiding anger.  Who are you angry with and what are you angry about?  Is it something within your control?  Sometimes you are taking things personally that are not personal.  Most of the time, people act in their own self-interest.  They don’t even give a thought to how their actions affect you.  You have misunderstood the meaning of their actions and internalized an imaginary enemy, when in fact, no such adversary exists.  Often when we feel really hopeless about things, what is really happening is we feel extremely angry.  By confronting the source of your anger, you will often discover that it was just a misunderstanding and you can let go of your resentment.  If there is a real issue, then talking to the person may also help both of you come to a better understanding of where the other one is coming from.  Mutual understanding is a powerful ally when looking for peace of mind.

Avoiding sadness.  Sadness can be a normal feeling.  This feeling can enhance your humanity.  Try not to avoid feeling sad about things that are normal to feel sad about.  Running away from your natural feelings will often create more stress.  Examples of things it is normal to feel sad about include the loss of a pet, being broken up with, being rejected for a job, or even little things that you might not expect.  Surprisingly, if you talk about your sadness and accept it, it will often resolve much more quickly.

While you can identify and recognize some of these issues on your own, many of these issues can be examined and confronted more easily with the help of a professional therapist.