You’re about to listen to the 100th episode of Wisdom for Wellbeing! (AKA Episode 20 of Season 5.) It feels perfectly suited that we’ll be talking about the research evidence of yoga, what conditions are benefited from yoga, what styles are best, and when folks should actually avoid yoga. But first, thank you for being here and being a part of this community. It is an absolute honour to drop into your earbuds and to be a resource in your journey to cultivating mental health and wellbeing in your life.

Want to keep in touch? Head to @drkaitlin on Instagram or @wisdomforwellbeingpod on Facebook to connect.

What is covered in this episode:

Published articles can be found here.

• Yoga as a non-pharmacological, multimodal therapeutic and preventative lifestyle
• Understand different styles of yoga and the benefits of these
• Consider what yoga practice suits different health concerns
• The power of breathing practices
• How you can use yoga philosophy as a health practice
• Considerations of the risk/safety of yoga

Professor Holger Cramer

Holger Cramer, PhD is a full professor for research in complementary medicine at the University of Tübingen, Germany, as well as an Adjunct Associate Professor at the Southern Cross University in Lismore, Australia. He further is Editor-in-Chief of the Journal of Integrative and Complementary Medicine (JICM; formerly JACM), and President of the International Society for Traditional, Complementary, & Integrative Medicine Research (ISCMR). Holger has published more than 250 peer-reviewed scientific journal articles on the utilization, efficacy and safety of non-pharmacological interventions. He is a clinical psychologist, medical scientist and state-licensed naturopath, and holds an honorary doctorate in yoga from S-VYASA University in India.

The post What You Need to Know to Use Yoga as a Therapeutic Health Practice first appeared on Dr. Kaitlin Harkess.

Welcome to the nineteenth episode of Season Five of Wisdom for Wellbeing Podcast. In this episode, I am joined by my lovely friend and colleague, Kate Matthew. This was a really fun episode, and we did things a little differently in that Kate decided to switch things up and interview me! This is actually the 99th episode of the Wisdom for Wellbeing podcast. We talked about everything from how the podcast began at the beginning of the pandemic, my PhD research, and psychological flexibility. I hope you enjoy this episode as much as we did!

Want to keep in touch? Head to @drkaitlin on Instagram or @wisdomforwellbeingpod on Facebook to connect.

What is covered in this episode:

>>My PhD research was in yoga as an intervention for stress that looked into an 8-week yoga therapy training to support individuals with stress and anxiety

>>Our body’s role in suffering – evolution and how we have a stress response from triggers in our environment

>>Allostatic load on our body that causes wear and tear which can affect our psychological physiological health, which is bidirectional and interconnected

>>We have to work with the bodies we have by setting up our environments as best as we can to support us to thrive by deliberately cultivating a version of ourselves we can feel proud of

>>Psychological flexibility – essentially ability to respond to what’s happening internally (private experiences) and externally in a way that’s effective paired with yoga

>>Skill-building in the therapy room and yoga room for when we go out into the world

>>Knowing our strengths and creating an environment that supports them and mitigating areas of struggle and having acceptance for those parts of ourselves

Our Guest Host, Kate Matthew (MPsych)

Senior Clinical Psychologist Kate Mathew conferred her Masters’ Degree in Clinical Psychology in 2008 at the University of Adelaide. She was awarded the Anna Florence Booth prize for her thesis titled “The Long-Term Effects of Mindfulness-Based Cognitive Therapy as a Relapse Prevention Treatment for Major Depressive Disorder”. Kate is a member of the Australian Psychological Society (APS) Clinical College. Psychology Board of Australia/AHPRA Registered Psychologist with Area of Practice Endorsement in Clinical Psychology. She is a PBA Board Approved Clinical Psychology Supervisor. Kate has specialised and trained in Mindfulness-based Cognitive Therapy and Dialectical Behaviour Therapy. Kate has worked at CTAD since 2013 in a Senior Clinical Psychologist role (AHP3) co-facilitating the MBCT program. Kate also works in private practice in the area of adult mood and anxiety disorders.

The post Therapists on the Mic: Psychological Reflections on the Podcast and Life  first appeared on Dr. Kaitlin Harkess.

Welcome to the eighteenth episode of Season Five of Wisdom for Wellbeing Podcast. In this episode, I talk you through finding a balance between spending time with loved ones while also taking care of your self by focusing on your values this holiday season.

Want to keep in touch? Head to @drkaitlin on Instagram or @wisdomforwellbeingpod on Facebook to connect.

What is covered in this episode:

>>Consider energy and expectations; lots on, the balance of delighting in season and friends/family colleagues and taking care of yourself.

>>Holidays, but what is the intention? Marker in the calendar, ritual or tradition, sparkly joy and magic, friends family, slow reading or beach – just because society says something is important that isn’t necessarily inherently true for you – that you might also really value your family and friends, and some fat hat is balancing needs

>>Buy back time e.g. platter etc; op shop or home-crafted gifts, decrease waste and consumption; this aligns with values. Also consider experience gifts and honorary donations

>>Remember, there are no RULES! It’s all about you considering your values, temperament, expectations and own content

 A few questionnaires to check in on your values:

The Valued Living Questionnaire

The Personal Values Assessment

Dr Kaitlin Harkess

The post Valued Living in the Holiday Rush first appeared on Dr. Kaitlin Harkess.

Want to keep in touch? Head to @drkaitlin on Instagram or @wisdomforwellbeingpod on Facebook to connect.

What is covered in this episode:

>>An introduction to Louise and her human struggles finding her way to work she finds so meaningful and a life that is so rich

>>Understanding what it means to be psychologically ‘strong’

>>An overview of the sophisticated (yet simple!) system Louise and her colleagues have developed to offer you a practical approach to cope with change and uncertainty 

>>Skills to cultivate your ability to manage your thinking mind (that might be glass half empty… like 80% of the population)

>>Understanding how cultivate vitality in your life and live in alignment with your values

>>The profound practice of breathing and being

>>How doing something new can support your journey to wellbeing (even getting a morning coffee at your local cafe!)

>>How Louise maintains hope for humanity, even with all the challenges our climate and people are facing 

>>Where you can get a copy of Louise’s new book ‘What Makes You Stronger’ and connect with her

Links Discussed:

• Louise’s new book: ‘What Makes you Stronger’
• www.louisehayes.com.au
• Louise Hayes Facebook, Louise Hayes Twitter
• Check out Louise’s previous episode on supporting adolescents to cultivate a wise understanding of their many dimensions

Dr Louise Hayes

Louise Hayes is a clinical psychologist, author, speaker and active humanitarian. She is the Past President of ACBS, and a peer reviewed Acceptance and Commitment Therapy/Training (ACT) trainer. Together with Joseph Ciarrochi she developed DNA-v, which is a developmental model of acceptance and commitment therapy and positive psychology. She is the author of four books, including the best-selling book, Get Out of Your Mind and into your Life for Teenagers: A Guide to Living an Extraordinary Life; and the practitioner book, The Thriving Adolescent: Using Acceptance and Commitment Therapy and Positive Psychology to Help Teens Manage Emotions, Achieve Goals, and Build Connection. Her latest book, What Makes You Stronger, is designed to help you in coping with change and uncertainty in your life. Louise is also an active clinician, working with adult and adolescents in private practice. She was a Senior Fellow with The University of Melbourne and Orygen, The National Centre of Excellence in Youth Mental Health, and also led a research and treatment program to work with disruptive behaviours in primary school children. Louise is an active humanitarian, taking mental health professionals into the Himalaya to develop their mindfulness skills and raise funds for poor children in remote Nepal. For more information on Louise go to – www.louishayes.com.au or www.thrivingadolescent.com

The post How to Cope with Change and Uncertainty to Create Vitality in Your Life  first appeared on Dr. Kaitlin Harkess.

“Ultimately, happiness comes down to choosing between the discomfort of becoming aware of your mental afflictions and the discomfort of being ruled by them.” – Yongey Mingyur Rinpoche

Welcome to the sixteenth episode of Season Five of Wisdom for Wellbeing Podcast.

In this episode, I take you through the concept of helpful and unhelpful thoughts. Yes… we’re going to ditch the idea of ‘good’ and ‘bad’ thoughts. By the end of this episode, you’ll have a sense of how your thoughts impact your experience of anxiety, depression and your general mood state!

Want to keep in touch? Head to @drkaitlin on Instagram or @wisdomforwellbeingpod on Facebook to connect.

What is covered in this episode:

>>Consideration of what your thoughts are

>>The difference between your internal reality and the external reality

>>The hot-cross-bun of your thoughts and feelings

>>The common thinking eros of your mind (e.g., blowing things up, ignoring the good and fortune telling)

>>How to understand helpful and unhelpful thoughts

>>How negative thinking cycles lead to depression

Dr Kaitlin Harkess

The post Using Awareness to Understand Unhelpful Thoughts first appeared on Dr. Kaitlin Harkess.

Welcome to the fifteenth episode of Season Five of Wisdom for Wellbeing Podcast.

In this episode, Rosemary Wanganeen talks through her path of healing from loss and grief.

Want to keep in touch? Head to @drkaitlin on Instagram or @wisdomforwellbeingpod on Facebook to connect.

What is covered in this episode:

>>Introduction to Rosemary and her 30 years + of experience doing this GriefologyTM  work

>>The path of healing through the ‘intuitive research’ that required Rosemary to cultivate wisdom, connect to ancestral wisdom and integrate her counselling skills

>>Understanding victimised inner child states and grief triggers

>>Exploring how grief presents

>>The Seven Phases to Integrating Loss and Grief, and where we can start our journey from victimhood to empowerment

Links Discussed

lossandgrief.com.au

Rosemary Wanganeen 

Working in the space of health, welfare and social justice for Aboriginal people, Rosemary has nearly 30 years’ experience. Between 1986-1988, Rosemary worked as an advocate and full-time research officer in the Committee to Defend Black Rights (CDBR). In the Sydney office, she campaigned vigorously for a Royal Commission into Aboriginal Deaths in Custody. CDBR became instrumental in forcing the Hawke government into calling for the Royal Commission into Aboriginal Deaths in Custody (RCIADIC 1988-1991).

As an Aboriginal research officer, she worked in the Adelaide office of the Royal Commission into Aboriginal Deaths in Custody (1988-1991), while at the same time, still grieving and healing from her own personal lived experiences. Combining her work, her studies and her personal lived experiences, Rosemary developed the holistic and culturally safe and appropriate framework: The Seven Phases to Integrating Loss and Grief^©.

The Seven Phases to Integrating Loss and Grief^© model was strengthened by studying with Bereavement Educational Services (SA) in 1994 and with COPE (SA) in Counseling Basics and Counseling Strategies in 1991.

Rosemary has come to the realise that loss and inter-generational suppressed unresolved grief is the basis of so many of the challenges that beset contemporary Aboriginal people as individuals, families, communities and as a race of people. It was also the cause of many of the barriers that contribute to a fear of participation in society and accessing help from mainstream services.

Over 30 years Rosemary has become widely recognised for her expertise and successes in bi-cultural training and griefology. Her work is gaining growing attention and respect from academics and health professionals alike. The Seven Phases to Integrating Loss and Grief^© is published in reputable articles and papers about her research, theories and methodologies and her work has featured in several specialist journals.

Rosemary is now renowned nationally and internationally as a public speaker for conferences, seminars and round table talks. Her compelling works pertain to Griefology which pervades the lives of all Aboriginal people and therefore matters to the healing potential for all Australians.

The post Integrating to Empowerment with Griefology™️ first appeared on Dr. Kaitlin Harkess.

Welcome to the fourtheenth episode of Season 5 of Wisdom for Wellbeing. Today, I will walk you through skills to navigate panic attacks by looking through a values-focused framework.

What was discussed in this episode:

• What a panic attack is and some IRL examples
• Discussion around how Panic Disorder develops following a panic attack
• Consideration of Agoraphobia (the fear of leaving one’s house) and how it develops
• Tools to help get through a panic attack and Agoraphobia, including values, acceptance, defusion skills, distraction skills, and breathing techniques

Dr Kaitlin Harkess

Transcript

Today we’re talking about Panic Attacks. A debilitating experience that feels a lot like you’re going to die… Essentially:

Your heart is pounding, it feels impossible to catch a breath, even though you keep breathing faster… and faster, your stomach is in naughts and it feels like you could vomit. Your chest feels like a vice-grip has it and you could have a heart attack at any moment. Naturally you start sweating, shaking, and feel totally out of control, like you could faint at any minute.

Brief as the attack may be, it is terrifying, and likely leaves you, or the person having one, exhausted. 

I first witnessed one when I was in highschool. I pulled my friend from the dancefloor in our disco-lit school gymnasium to a back wall, and then after getting some help from the supervising teachers, into the nurse’s room. I didn’t really understand what was going on, but I was able to provide reassurance and remind my friend to keep breathing. She cried out for a paper bag, and we managed to find one. I’ll explain more about why paper-bags used to be a tool for panic attacks shortly, and why they are no longer.

First, I want to explain a bit more about the experience. 

This friend of mine did not come to our next highschool dance. Understandable. However, the challenge was that she experienced panic attacks on the track, at the mall, and suddenly we were only catching up at her house. This is called agoraphobia, the fear of leaving one’s house. Avoidance of places and circumstances in which panic attacks happen is a pretty common side-effect. As is self monitoring, checking your body for signs of panic… the challenge is that this can actually induce panic attacks. For instance, if I ask you to sense the big toe in your right foot, can you? Can you feel your shoe, or the toe on the ground? Is it warm or cool?

Interestingly, moments ago your toe was doing its thing, and I doubt it was in your awareness at all. Now, if I asked you to start paying attention to your heartbeat and the sense of your chest, you would start to zone in on it… perhaps perceiving irregularities or some tension that would be unnoticed or unproblematic without that hyperfocus. Additionally, any changes in your physical state may start to flag in your mind and cause anxiety, fear, which then sets off the cascade of physical reactions associated with such. Our mind can literally put you into SNS F/F by thinking about something scary, like a tiger, or like a panic attack – which is widely scary. Additionally, going outside in warmer seasons, or indoors in cooler, will change your body temperature, alongside exercise increasing your breathing and heart rate. These activities become off of the list… and your world starts to get very small. Even though, as uncomfortable and scary as they feel, panic attacks will not actually harm you, and using some tools and strategies might pass even quicker… without robbing you of the freedom to go where you want and do what you want in your life.

The question then becomes, what is a meaningful life? Generally, it requires moving out of the four walls of our home and interacting with people we care about, investing our energy in things we care about, vocationally, recreationally, and the like. Generally, a meaningful life means doing uncomfortable things – feeling uncomfortable. Including being willing to risk a panic attack, with the knowledge that it will allow us to lead a bigger life… and with a sense of some tools to navigate through it. Let’s dive into that now.

First – know your why! This is where values are so important. If you understand why riding the bus, going to a particular coffee shop or pub, or catching up with family, friends or colleagues is important, you’ll be much more likely to put yourself in a situation that feels vulnerable – a situation where you might have had a panic attack in the past. If there is no reason, then it just seems like torture right… perhaps part of the reason might even just be an affirmation of your freedom to be able go out into the world and get through tough things. 

Next, cultivate acceptance skills. The skills to be able to let go the urge to resist or fight your feelings. To let go of the control. You might practice labeling what you notice in a detached manner, such as I’m noticing warmth in my body, I’m noticing worry thoughts, that old death by the dancefloor story is coming up (or whatever you might name the various stories that your mind spins). Gently remind yourself that all thoughts and feelings quickly pass. Then you might shift your focus to the 5 skills: look at your hands and use each of your fingers for the following – with all 5 fingers out: 5 things you can see, put one finger down and label 4 things you can hear, 3 things you can feel, 2 things you can smell, and 1 thing you can taste. You could stick on the things you can see and label 5 red things, 5 blue things, 5 green etc. You might put on your favorite song, or chew some strong gum, or even eat a warhead sour lolly. It is important to remain in the situation. Ultimately, your body can only sustain high levels of anxiety for up to 20 mintues, I know it sounds like a lot, but if you stay, your body and mind learn the situation is safe. Then, the next time you’re in the situation you’ll experience less anxiety. 

If you leave the situation it cultivates this vicious cycle of anxiety, where your system goes… oh that WAS dangerous, because I now feel better, so the next time your anxiety around the situation will be even higher, making it even harder for you to stay in the situation. The only way to break it is to stay. To ride it out! And to know that WHY of staying.

You might also remind yourself that you’ve been in this situation before, and that these feelings did not end up killing you, that they were part of a panic attack. You might remind yourself about any medical feedback you got after a previous attack, and consider what the likelihood is that this is an attack. You might consider any resaurance you mgith provide to a lvoed one going thorugh something similar and offer yourself the same reassurance and compassion.

Given that the breath rests on the boarder of the conscious and unconscious, and while changing how your heart is beating or blood is pumping is near imposible, cultivating a healthy breathing patter is very viable. Interestingly when you are panicked you’re likely to feel like you can’t get enough breath and increase your inhale, shortening your exhale. Which results in an imbalance of O2 and CO2 in your system. This is what actually makes you feel dizzy and more panicked, you have too much O2. CO2 is actually relaxing. The focus needs to be on slowing your exhale. This is why paper bags, like the one my friend used, were historically so common. They were an attempt to restore the lost CO1. However, they cultivate dependance and are no more useful than consciously slowing your exhale. Further, the fact is, we can never know if someone we are supporting does have an underlying condition – slowing the exhale still ensures a healthy amount of oxygen can make its way into the system.

Additionally, breath through your nose! WHole filtration system set up. These things have actually been discused on my podcast episode XX on breathwork.

The thing is… you need to practice your breathwork when you are not panicked! The same way you wouldn’t expect to get a 3 pointer shot in an important basketball game if you had not been nailing them in practice. Doing new things in pressured situations is hard – practice them when you are calm first!

It’s also important to make sure you are generally looking after yourself: moving your body regularly to manage stress, eating well, and avoiding drinks and substances that might increase your anxiety or impact your panic attacks. For some this means being mindful of caffeine, alcohol, smoking and other drugs. Therapeutic skills on cultivating psychological flexibility are great as ACT is an evidence-based-treatment. 

In short. I get it. I was in a particularly pressured and sleepless period in my life and was very near a panic attack, and I was actually driving. I started counting cars, listening for sounds, reminding myself to exhale. Saying in through the nose 2-3 out through the mouth 2-3-4-5. Which is a pattern that worked for me. I got home, had a cuddle and cry, and thanked my lucky stars that I knew what to do in that situation. I know with certainty that without those skills I would have had to pull over, and I know what would have come next. Of course, I may experience one yet, and I’ll be relying on all these practices to get me through too. After all, we’re all made of the same stuff.

If you have not heard some of my previous sharing about how impactful yoga has been in my life, I think the breathing and skills I learned on the mat, alongside those from therapy helped me immeasurably. This all underpins my course Yoga Brain 101.

If you have not already signed up to Yoga Brain 101 at www.drkaitlin.com/yogabrain

The post Skills to Navigate Panic Attacks Through a Values-Based Framework first appeared on Dr. Kaitlin Harkess.

Welcome to the thirteenth episode of Season Five of Wisdom for Wellbeing Podcast. On this episode I interview Dr Val Ryotva, PhD, Neuroscience.

Want to keep in touch? Head to @drkaitlin on Instagram or @wisdomforwellbeingpod on Facebook to connect.

What is covered in this episode:

>>A basic overview of neuroanatomy and the role of structure, function and brain circuits

>>Consideration of what neuroplasticity means and how internal and external (environmental) elements impact it

>>An understanding of how can yoga support neuroplasticity

>>Consideration of yoga’s role in cultivating cognitive performance and buffering against mental disorders

Links Discussed

• drvalrytova.com
• Instagram: @love_of_brain

You’ll find a copy of the Episode Transcript below.

Dr. Val Rytova

Dr. Val Rytova is a Neuroscientist, passionate about empowering people to have clarity about their brain. With a PhD focusing specifically on brain mechanisms underlying fear-related and anxiety-related behaviour, her expertise is a great asset to exploring the benefits of yoga & meditation practice on these behaviours, as well as day-to-day living. She currently teaches at Victoria University, is a mother, and an avid kitesurfer. If you’re curious about the power of your brain and the impact of your daily habits on your brain, you can find D. Val @love_of_brain on Insta or go to www.drvalrytova.com and connect!

The post Looking at Yoga From A Neuroscience Perspective first appeared on Dr. Kaitlin Harkess.

Welcome to the twelfth episode of Season Five of Wisdom for Wellbeing Podcast. On this episode I interview Dr Lisa Myers (BMed.Sc cum laude, MBCHB cum laude, FCPsych(SA), FRANZCP, Certificate Child Adolescent Psychiatry), an author and child, adolescent and general adult psychiatrist with 20 years-experience in mental health

Want to keep in touch? Head to @drkaitlin on Instagram or @wisdomforwellbeingpod on Facebook to connect.

What is covered in this episode:

>>Introduction to Dr Lisa Myers (psychiatrist and author of the book When the Light Goes Out)

>>How Lisa navigated personal grief and trauma as a psychiatrist, who has been trained to support people in navigating mental health challenges- Consideration of the spiral of grief experientially

>>Tools Lisa used to navigate grief and trauma in her journey

>>Why suffering shows up differently for everyone

>>Advice to listeners about when they should reach out for help

Links Discussed

• @drlisamyerspsychiatrist on Instagram
• Dr Lisa Myers’ Book: When the Light Goes Out with discount code: LISA5

You’ll find a copy of the Episode Transcript below.

Dr Lisa Myers

Dr Lisa Myers (BMed.Sc cum laude, MBCHB cum laude, FCPsych(SA), FRANZCP, Certificate Child Adolescent Psychiatry) is an author and child, adolescent and general adult psychiatrist with 20 years-experience in mental health. Lisa obtained her medical and psychiatry degrees in South Africa, before moving to Australia in 2009, where she completed her child, adolescent advanced training.

Lisa has worked in various mental health settings and currently runs a first of its kind holistic practice in Bondi Junction, where she incorporates a range of services to support her clients’ health and wellbeing. Lisa has developed an online parenting course and has recently published her first book, WHEN THE LIGHT GOES OUT. In this book, Lisa shares her personal and professional insights for managing trauma, loss and grief. Lisa is passionate about supporting clients in need and providing quality mental health services. As a mental health advocate and educator, she knows the importance of providing accurate and considered information to clients.

Lisa is a mother to two teenage daughters. When not at work, Lisa enjoys exercising, yoga and spending time with her family and friends.

Transcript

[Will appear here when completed.]

The post Skills and Story Sharing to Support Your Navigation of Grief and Trauma first appeared on Dr. Kaitlin Harkess.

Welcome to the eleventh episode of Season Five of Wisdom for Wellbeing Podcast.

Mental Health Week, let’s dive into the most cost-effective mental health practice, breathwork.

Want to keep in touch? Head to @drkaitlin on Instagram or @wisdomforwellbeingpod on Facebook to connect.

What is covered in this episode:

>>You can control your breath, as it rests on the border of the conscious and unconscious.

>>Stress turns on your fight or flight response, which is an unconscious evolutionary response.

>>You can perceive neutral stimuli as threats (like a text message), because inflammation in your body is communicated as danger to your brain.

>>Diaphragmatic breathing can stimulate your vagus nerve and induce a relaxation response, which influences neural, endocrine and immune processes.

>>Nasal breathing has evolutionary value and can help you cultivate relaxation.

>>You can cultivate a relaxation response through deliberate breathing practice.

Links Discussed

Psychology Today articles I wrote:

• The Most Cost-Effective Mental Health Practice: The evolutionary context of a therapeutic breathing practice
• The Mind-Body Connection of Therapeutic Breathing: An exploration of the breathing practices taught in therapy

You’ll find a copy of the Episode Transcript below.

Transcript

[Will appear here when completed.]

The post Psychoneuroimmunology of Breathwork first appeared on Dr. Kaitlin Harkess.