Happiness is not something to postpone for the future ~ It is something you can design for the present 

Feeling Unhappy?  

The Christmas holiday season is a time of joy and celebration. At Bella Counselling we also know it can be a very difficult and painful time as well. Due to demands for services last year, we have decided to stay open and keep regular business hours during the holidays. Bella Counselling will be open, Monday to Friday 7am to 8pm, December 24 - 31st, 2012.

Below are 4 Simple and Natural Paths to Happiness

1.  Judge less, Accept more ~  It is very easy to judge others. There is always a reason why a person behaves in a certain way. If we take the time to understand where another person is coming from, and what they are going through, we will realize the reason why they are the way they are. We do not have to agree with what they are doing, we just have to understand the situation from their point of view. Most people will say that they do not like to be judged. If we are judging others, we have no time to love others. Loving and accepting another will ultimately lead to our own self acceptance and leave us feeling loved ~ and who does not want that!

2.  Complain less, Appreciate more ~ When our desires or expectations are not being met and we often think, “How could she or he have done that to me?” We are finding faults in the present situations of life, and it can become habitual to complain without seeing the positive side of every situation. It is not about how much we have that makes us happy, it is how much we enjoy and appreciate what we do have that leads to us feeling happy. When life hands us snow we have the option of making snowmen or snow angels… once we do, we will realize that the happiness we feel is entirely up to us.  

3.  Frown less, Laugh more ~ Research states that laughter is good for the soul. Laughing is found to lower blood pressure, reduce stress hormones, increase muscle flexion, and boost immune function. Laughter also triggers the release of endorphins, the body's natural painkillers, and produces a general sense of well-being. The ability to laugh (even artificial laughter because our bodies cannot tell the difference) has the power to instantly cheer one up, help one cope with illnesses such as depression and anxiety, and can bring light into the darker areas of our lives. Nish Thaver (BSc, BEd) is a certified Laughter Yoga Leader, CRA Registered Reiki Practitioner and Master/Teacher, and is currently accepting new clients – you can contact her at www.youngmindbodyspirit.com to get your life back into balance.

4.  Isolate less, Connect more ~ The more we feel part of something, the happier we can become. Think about ways you can be of service to others in need. By finding a way to help others, our own emotional needs are often met. When we give of the heart we receive of the heart. The act of doing a good deed opens the door to feeling more connected with others, and can create a sense of belonging and bonding. The recent research on happiness reveals that the happiest people are those who are outgoing and try to make good things happen, rather than waiting for good things to come to them.

We wish you a safe, peaceful, healthy and happy holiday season with your loved ones. 

When pain management techniques you have been using no longer seem effective ~ Rather than taking extra pills, narcotics or using alcohol…   

                                                                                     Coping with Pain 

There are alternative ways to quickly alleviate the pain you feel without adding harm to your body. Prescription painkillers are commonly prescribed to reduce pain but they can also have damaging effects on our stomach and liver, and can lead to dependence and addictions in some cases.

                                              Below are 5 Simple and Natural Strategies to Help Manage Pain

1.  Visualization Exercise ~ imagine you are at a very special place. An easy option is envisioning lounging in a hammock at your favorite Caribbean sugar sand beach. Don’t have a favorite Caribbean beach? Imagine one you would like to visit and take a mini vacation in your mind for free. Focus on what you see - notice the different colors of the water - the light blues, dark blues and greens of the ocean. What do you hear? Do you taste something? Smell something sweet? Perhaps it is coconut suntan lotion. Feel the warmth of the sun on your face, shoulders and arms… Before you know it you’ll forget about pain and feel more comfortable and relaxed. Practice this technique as often as you like - obviously not while driving or operating machinery.

2.  Relax! ~ Not a visual person? Try listening to a relaxation tape with soft soothing music or have a hot bubble bath or Jacuzzi. Or do a Progressive Muscle Relaxation (PMR) exercise ~ by tensing and then relaxing individual body parts and muscle groups it is possible to achieve a state of calm, relaxed and reduced pain. After a muscle has been tensed, it is able to reach a relaxation    that is deeper than it had been before the tensing, creating a domino effect of relaxation in your body and mind. For a FREE PMR script simply email me at [email protected]

3.  Homeopathy ~ Ask your Naturopathic Physician for natural solutions to ease your pain related symptoms. By using small doses of plants and minerals, homeopathic medicines are safe for children and the elderly and every age in between. Homeopathics can come as single remedies (Arnica is most common for injury) or combination formulas, such as Traumeel, which can treat a wider   variety of symptoms. Common complaints that have been alleviated by homeopathy include muscle sprains and strains, headaches, post-surgery complaints and menstrual concerns. Don’t have a Naturopathic Physician? Dr. Cathryn Coe ND is currently accepting new clients - contact her Langley office at 604-514-8555 so you can get your life back minus your symptoms!

4.  Find Support ~ Anxiety and pressure to get rid of pain can make us feel rushed, leading us to fall back into old unhelpful habits as we long for the days before pain. Seek the support of someone who understands and can help you learn positive coping strategies and to create a self care plan. This someone can be a friend, relative or counsellor. By talking with someone new you can get a fresh perspective and see another angle to the challenges you are facing and innovative ideas to solving problems. 

5.  Play ~ Low activity due to pain can lead to low mood, low energy, poor concentration and negative thoughts which all get in the way   of our happiness, making our pain more intense. Taking part in enjoyable activities such as cooking, crafts, gardening or challenging hobbies such as yoga, swimming, games or puzzles can help us to focus on something other than our aches, pains and worries. It will also help to boost your confidence as your skills and stamina increases, switching your focus from all the things you’ve been limiting yourself from doing to all the things you are capable of doing!

*Other helpful pain coping strategies that have shown to be beneficial include: learning specific exercises to strengthen muscles through physical therapy, making ergonomic changes to your work and home environment, acupuncture, acupressure, massage and various activity modifications.

Despite the fact that medical science can keep us alive longer ~ only by taking personal responsibility for our health and well-being can individuals make that extra time useful and enjoyable

Healthy Living Stress Management Strategies  

Stress is a part of our modern lifestyles, but being stressed out does not have to be. Many things in life are beyond our control ~ especially the behaviour of other people. Rather than stressing out over others, why not focus on the things you can control such as the way you choose to react to situations.

Reacting to difficult and challenging situations by feeling overwhelmed, becoming frazzled, distraught or anxious is not just a mental hazard ~ it is a physical one as well.  The more stressed out we are, the more vulnerable we are to viruses, infections and chronic or life-threatening illnesses leaving us less able to enjoy the beauty and pleasures of life.

Below are 5 Simple and Natural Strategies to Help Manage Stress

1.  Puppy Love ~ Researchers have found that those who own a dog have lower blood pressure on average than those who do not.  Do not have a pooch of your own? Then visit a friend’s or your local animal shelter.  Research has shown that petting an animal for just a couple of minutes can help to relieve stress.

2.  Mindfulness ~ Heighten your awareness of the present moment by focusing intently on an object. Notice the shape, colour, texture and smell of a fruit or slowly savour a piece of dark chocolate.  Mindfulness leads to relaxation.

3.  Phone a Friend ~ Sharing your thoughts can give you perspective, alleviate your burdens and leave you feeling cared for.  Express your feelings and what you are going through with a trusted friend or your counsellor instead of keeping it bottled up can release stress, be cathartic and very therapeutic.

4. Tiptoe Through the Tulips ~ Tending to your garden can help you forget your problems and allows you commune with  nature, a well known stress reliever.  If you are not into gardening, tend to a houseplant.  Plants = Growth = Cycle of Life.  Also plants are a nice reminder that stress and your current situation will change with time.

5. Create a Positive Affirmation ~ Short, clear, positive statements are a good way to silence the self critical voice that likes to rear its ugly head from time to time, that only contributes to our stress levels. The next time you feel as if your life is spiraling out of control or on the brink of disaster, take a time out!  Do some deep belly breathing and recite an affirmation to yourself such as “I can handle this, I am calm and capable.” Or “I feel calm, capable and know that this too shall pass...” 

Be Kind and Compassionate to Yourself!

Being kind and compassionate to yourself will ultimately result in your being kind and compassionate to others

Despite the fact that medical science can keep us alive longer ~ only by taking personal responsibility for our health and well-being can individuals make that extra time useful and enjoyable.

Healthy Living Tips for Enhancing our Well-Being during this busy Holiday Season

Being Healthy and Fit includes everything from getting proper sleep to proper nutrition; from stress reduction to weight reduction, and from flexibility to balance and relaxation.  Health and fitness is important because it helps our brains to  function properly.  The healthier and fitter our bodies are, the healthier our brains are going to be.  Fitness not only helps  to strengthen our muscles, it sharpens our mind, and improves our creativity and productivity.

A good laugh and a long sleep are some of Mother Nature’s best preventions and cures.

We’ve all heard of “beauty sleep” ~ there is a reason it is called that: when we are sleeping our cells renew and regenerate themselves.  Sleep deprivation can not only affect our appearance, it also affects our immune system,   making it weaker, and leaving us vulnerable to viruses, illnesses and infections.

Studies show that chronic lack of sleep can actually alter the balance of hormones that help regulate appetite.   So if we do not regularly get at least seven hours of sleep a night it might leave us hungrier and ultimately heavier.

During this holiday season it can be easy to fall into an inconsistent sleep schedule with parties, travel, holiday preparation, and all our other commitments.  We actually feel better and are able to accomplish more if we maintain a regular and restful sleep routine.

  **This month Bella’s Inspiring Blog is featured in The Mindful Mentorship Community Newsletter**

If you have not had a chance to check it out ~ please do and feel free to leave a comment!  We love to hear from you.