Using Nature and Wisdom to Sustain a Healthy Mood Henry Emmons, MD Consulting Psychiatrist, Penny...
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Using Nature and Wisdom to Sustain a Healthy Mood Henry Emmons, MD Consulting Psychiatrist, Penny George Institute for Health and Healing Community Faculty, Center for Spirituality and Healing, University of Minnesota
Using Nature and Wisdom to Sustain a Healthy Mood Henry Emmons, MD Consulting Psychiatrist, Penny George Institute for Health and Healing Community Faculty,
Using Nature and Wisdom to Sustain a Healthy Mood Henry Emmons,
MD Consulting Psychiatrist, Penny George Institute for Health and
Healing Community Faculty, Center for Spirituality and Healing,
University of Minnesota
Slide 2
Joy Surely joy is the condition of life. Thoreau
Slide 3
A Holistic Disease?
Slide 4
Depression and Anxiety 100 years Increased 10% per decade
Seligman 10 times higher risk Disability US WHO
Slide 5
Causes of Depression/Anxiety If not just genetics, then
Why?
Slide 6
The Enemies of Joy Physical Imbalance and Toxicity The Mind Run
Rampant The Illusion of Separation
Slide 7
The Science of Hope Neuroplasticity Gene Expression Cell
Turnover
Slide 8
Neuroplasticity The brain is capable of change.
Slide 9
Cell Turnover Cells are programmed to die and be replaced
Slide 10
Gene Expression Genes can be turned on or off.
Slide 11
Resilience The metaphor of the water cooler
Slide 12
The Seven Roots of Resilience BODY MIND SOUL Balance Brain
Chemistry Manage Energy Align with Nature Calm the Mind Turn Toward
Emotions Cultivate a Good Heart Create Deep Connections
Slide 13
The Triad of Health: (Physical Imbalance/Toxicity)
Slide 14
Balancing Brain Chemistry: The Resilient Diet Eating healthier
will ALWAYS help you feel better.
Slide 15
Calming Foods Complex Carbs Moderate Protein Omega 3s Eat
frequently Beans and Legumes Root Vegetables Whole Grains Lean
Meats Eggs/Dairy Protein Powders Fatty fish Nuts and Seeds Always
Breakfast Every 3-4 hours
Slide 16
Energizing Foods Think summer Lean protein Fewer Carbs High
water foods
Slide 17
Nutritional Supplements
Slide 18
Basic Supplements Multivitamin or B-Complex Take half the dose
twice daily Look for minimum 50 mg B6 per day Omega 3 1000 mg Fish
Oil twice daily And/or 2 T. ground flaxseed Vitamin D3 2000-5000 IU
daily from October through April Probiotic Especially if GI
symptoms
Slide 19
The Triad of Health: (Physical Imbalance/Toxicity)
Slide 20
Managing Energy: Resilient Movement 1. Non-Exercise 2. Exercise
3. Mindful Movement
Slide 21
Managing Energy with Non-Exercise Any movement of daily living
Burns calories Tones muscles
Slide 22
Managing Energy with Exercise: Calming Anxiety Any gentle,
rhythmic movement Being in nature is a plus
Slide 23
Managing Energy with Exercise: Increasing Energy More vigorous
Increase heart rate Break a sweat Weight training Interval
training
Slide 24
Managing Energy with Exercise: How to Increase Anger
Slide 25
Exercise Guidelines: Adults Weekly minimum exercise: At least 2
hours of moderate-intensity aerobic activity per week OR 75 minutes
of vigorous-intensity aerobic activity per week PLUS
muscle-strengthening activity on at least 2 days per week Source:
http://www.cdc.gov/physicalactivity/everyone/guideli
nes/adults.html
http://www.cdc.gov/physicalactivity/everyone/guideli
nes/adults.html
Slide 26
Exercise Guidelines: Children At least 1 hour or more per day
Mostly aerobic Should be vigorous at least 3 times per week Include
muscle strengthening (e.g. push-ups or gymnastics) at least 3 days
per week as part of the 60 minutes Include bone-strengthening
activities, like jumping rope or running, at least 3 times per
week.
Slide 27
Mindful Movement/Yoga
Slide 28
Mindful Movement/Tai Chi
Slide 29
Mindful Movement/Walking
Slide 30
The Triad of Health: (Physical Imbalance/Toxicity)
Slide 31
Resilient Sleep Sleep problems are a common trigger for mental
illness There is no way to recover fully unless sleep improves
Slide 32
Natural Sleep: How much? Average in 1900 Average today Timing
Naps
Slide 33
Natural Sleep: What hurts?
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Slide 35
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Natural Sleep: What Helps?
Slide 37
Slide 38
The Enemies of Joy Physical Imbalance and Toxicity The Mind Run
Rampant The Illusion of Separation
Slide 39
Mindfulness Awareness Moment to moment Intentional Non-Judging
and Acceptance Slowing down, honoring the rhythms of nature
Observing the mind from a ring-side seat
Slide 40
The Psychology of Mindfulness Mindfulness (Vipassana) (The Mind
Run Rampant) Heartfulness (Metta) (The Illusion of Separation) The
practice of seeing and accepting things as they really are Learning
to do less harm The practice of learning to love well Cultivating a
larger self
Slide 41
Life Includes Suffering
Slide 42
The Origin of Suffering is Attachment
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The End of Suffering is Attainable
Slide 44
There Is a Path to the End of Suffering
Slide 45
Resilience is your nature
Slide 46
Adventitious Suffering The Second Arrow
Slide 47
Favorite Flavors of Reaction Reactivity Emotion Grasping
Aversion Denial Fear Anger Flat/Dull
Slide 48
Impermanence Let everything happen to you: beauty and terror.
Just keep going. No feeling Is final. -Rilke
Slide 49
Emotional Steadiness Grounding Non-Attachment Opportunities for
Mindfulness
Slide 50
Self-Aversion I am now the most miserable man living. -Abraham
Lincoln January 1, 1841
Slide 51
Cultivating a Good Heart Reactivity Antidotes Grasping Aversion
Denial Generosity Compassion Awareness
Slide 52
What does everyone want? We can live without religion and
meditation, but we cannot survive without human affection. -The
Dalai Lama
Slide 53
Encountering Soul "This is the first, wildest, and wisest thing
I know, that the soul exists, and that it is built entirely out of
attention. -Mary Oliver
Slide 54
Returning to Your True Home It is not perfection that we seek.
It is fuller growth into who we truly are. It is to live, as fully
and joyfully as we can, each moment capable of giving and
receiving, loving and being loved, caring and being cared for,
healing and being healed.