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The Pennsylvania Psychological Association's Public Information Newsletter

 Psychological News You Can Use


December 2011

Greetings,
 
Winter is fast approaching, and although the season is filled with many holidays and opportunities to spend time with people we love, it can also be a time of difficult emotions and poor self-care.
 
We are republishing some of our best articles from previous issues in hopes that they will be helpful as you navigate your way through the upcoming season.  

 

Please help us share these articles by forwarding this newsletter to anyone you know who might benefit from it.

 

Dorothy Ashman, M.A.,

Licensed Psychologist,

Creative Director 


Quick Links
In This Issue
PPA Workplace Award
Grief and the Holidays
Physical Exercise...
Healthy Relationships with Food
Forgiving Others

Nominate Your Company for PPA's Psychologically Healthy Workplace Award 

Rachael L. Baturin, MPH, J.D.  

 

PPA's Psychologically Healthy Workplace Award is designed to recognize organizations for their efforts to foster employee health and well-being while enhancing organizational performance. This award acknowledges the efforts, tactics and systems that companies have used which result in the development and maintenance of healthy and supportive work environments.   

 

Candidates are evaluated on their workplace practices in the following areas: 

  • Employee Involvement
  • Health and Safety
  • Employee Growth and Development
  • Work-Life Balance
  • Employee Recognition 
                            Continued...

   

Holly Kricher

Grief and the

Holidays 

Holly Kricher, Psy.D.   

 

Grief can be a very lonely experience. Even with friends and family gathered around, grieving individuals often feel as though they are isolated, moving through life in a kind of fog that keeps them from truly connecting with others.  

 

Grief during the holidays can be not only lonely, but also extremely painful. The holidays can bring unrealistic expectations, added stress, and memories that are associated with songs, decorations, and even special foods. I've heard many grieving individuals say they wish they could just go to sleep and wake up when the season has passed.  

 

My family learned how painful the holidays can be after the death of our oldest daughter, Tori, when she was just 10 years old. She was diagnosed with leukemia in the summer of 1996 and after just ten short weeks, lost her battle with the disease. We were devastated.  

 

By the time the holidays came around, we were still reeling. It seemed impossible that the world would go on when our little girl was gone; how could we possibly celebrate?   

 

What we learned may be of some help to you if you are facing the upcoming holidays while grief is heavy in your heart.

     Continued...  

Pauline Wallin
Physical Exercise - Tones Your Mind as Well as Your Body 
Pauline Wallin, Ph.D.  

  

Feeling mentally sluggish and unmotivated? Get up and move.

  

That's probably what your mother used to tell you. And scientists are gradually proving that she was right. Recent studies have shown that exercise benefits your mind as well as your body.

  

We're not just talking about the "runner's high." The mental perks of exercise extend well beyond the period of activity. Compared with couch potatoes, people who exercise on a regular basis report more positive moods. They also do better on tests of memory and concentration.

  

You might be thinking: That's no surprise. People who exercise are more upbeat and energetic to begin with. Of course they're going to be happier, with or without exercise. To some extent that's true. If you're depressed or anxious, it's hard to get motivated to do anything, let alone work out.   

 

But the good news is that if you're depressed and you force yourself to exercise for a few weeks, you could end up feeling better.  

 

In a randomized controlled study, Duke University psychologist Dr. James Blumenthal found that 16 weeks of exercise (30 minutes per day) helped alleviate the symptoms of major depression just as well as antidepressant medication.   

 

That's impressive enough. But even more notable was that after 10 months, 38% of those taking the medicine had relapsed into depression, while only 8% of those on an exercise regimen relapsed.

 

This was a small study - only 202 people. However, other research has shown similar results. In some cases exercise helped when medication did not. It also seems to have the greatest benefit for people who start out with the most serious symptoms of depression, anxiety, or anger.  

Continued...

Michele Reich
Healthy Relationships with Food

Michele Reich, Psy.D. 

 

Chestnuts roasting on an open fire... Holiday lights and decorated houses... Fighting your way through the mall for sales... For some people these thoughts are rejuvenating and festive, but for others these thoughts lead to an overwhelming sense of emotional letdown that can lead us into unhealthy relationships with food.

 

Unhealthy relationships with food can include:

  • Eating, not because you are hungry, but to soothe an emotion (i.e., loneliness, boredom, anxiety)
  • Eating mindlessly while socializing
  • Not eating all day to "save up" calories for an evening event or party
  • Going on a strict "crash" diet after the holidays

Holidays seem to have the power to evoke positive and negative emotions in all of us.  

Trying to live up to expectations of finding the "perfect gift" may cause anxiety. Feeling lonely may lead us to want to isolate from others and then eat to soothe ourselves. Boredom may cause us to eat mindlessly in front of the television to "zone out" from family stress.

 

 

David Leaman
Forgiving Others

David R. Leaman, Ed.D.

 

"I just can't forget what they did to me and I will never forgive them."

 

Such intense words express the deep pain of betrayal or victimization from cruel actions of others. But these words also convey resentment that hinders healing and personal freedom. 

 

Health benefit: There is considerable medical research indicating that sustained resentful feelings and hostility contribute to coronary heart disease and other health problems. Some psychologists have documented that not forgiving prevents individuals from emotional healing and moving forward with their lives.  Resentment can be like a cancer that destroys us. "Bitterness harms the vessel in which it is stored more than the one on whom it is poured"(unknown citation).

 

Emotional and social benefit: "Why should I forgive someone who does not even care that s/he devastated my life?"  There are  personal and social benefits to forgiveness, including reduced anxiety. Those who forgive show a greater emotional well-being compared to individuals who do not. People who learn to forgive become more free and capable of helping others.  

 

Psychologists define forgiveness with slightly different words, but there is considerable agreement about the major components of forgiveness. Forgiveness is not forgetting.  Some people think that in order to forgive, you have to forget or blank out the past. Forgiveness is not pretending that painful offenses did not occur but choosing to recall the past in a different way. It does not mean excusing wrong actions or ignoring justice.

 

Forgiveness is a choice, a difficult decision to give a gift of mercy to the offender. It is a process of letting go of resentment and revenge. One psychologist explains that forgiveness is "....emotional replacement..." in which compassion replaces resentment and changes our motives". To forgive is not just controlling your desire for revenge. Instead, it is deciding to express compassion and positive actions toward the offender. It is not primarily a feeling but an attitude that transforms our thoughts and actions.  


                                       Continued...

                              Sign up here to receive PPA's quarterly Newsletter: 

Psychological News You Can Use

 

Written by PPA psychologists for everyone interested in 

how psychology impacts their everyday life.

 

Topics include issues related to business, parenting, education, mental health treatments, forensic information, addictions, prison concerns, legislative events, and much more!

 

Firstarticle Psychologically Healthy Workplace Award...

 

Additional factors that are considered include employee attitudes and opinions, the role of communication in the organization and the benefits realized in terms of both employee health and well-being and organizational performance.

To nominate your company for a Psychologically Healthy Workplace Award you will need to  register your company by December 31, 2011. (https://www.phwa.org/app/login.php)  

 

When you register you will need to create a username and password so that you can link to the application. You will then be able to complete the PHWA application process.

If you have any questions regarding this award or the process, please feel free to contact Rachael L. Baturin at 717-232-3817 or [email protected].  

 

Article1Grief and the Holidays, continued... 

One of the most important things to keep in mind is that everyone experiences grief differently. While there are usually some common responses and feelings, each person comes to terms with loss in their own way and in their own time.  

 

Therefore, there is no right or wrong way to feel during this time. Give yourself permission to feel whatever emotion arises. One day it may be overwhelming sadness, another anger, still another peacefulness and relief. Remember that no feeling is right or wrong, but some can be more uncomfortable than others. Each feeling is a part of the process of accepting that your loved one is no longer here. Allow feelings to come and go in their own time and pay attention to what triggers particular moods. That way, you will gain a better understanding of the meaning behind your emotions.

 

Often we want to rush the process and we say to ourselves, "I should be over this by now." We have a mistaken belief that there is a certain amount of time for grief. But healing can sometimes be slow. It took a long time to build all the bonds and connections you made with your loved one and it might take a long time to accept that those connections and bonds have changed. Your experience of the holidays may continue to be difficult even if your loved one has been gone for years. Be gentle and offer compassion to yourself as you would to a friend.

 

As you go through the process of grieving, be aware that how you observe the holidays may change. Grief affects us physically as well as emotionally and the bereaved often report feeling more physical pain and fatigue. This may mean you need to alter your responsibilities at this time, making time for rest as much as possible.  

 

For example, we observed one of our first holiday seasons by continuing some of our favorite traditions, but we also broke up the routine and traveled to a sunny place. We were able to take a break from the intense feelings that seemed to dominate our holiday activities those first few years and refresh our bodies at the same time. You might need to refrain from hosting the entire family for a holiday dinner or traveling to visit all of your relatives. It's okay to rest and take time to heal.    

 

Remind yourself that your family members are grieving also. They might be experiencing different emotions than you are and might want to engage in different activities than you. Try to be accepting of your own needs as well as the needs of the other members of your family. You might want to have a discussion with your family and invite everyone to share their opinions about how they would like to observe the holiday. Then work together to find a mutually agreeable compromise.  

 

During that first year, I did not want to put up a Christmas tree. Just bringing out the ornaments was so painful because each had a special memory and reminded me of what I had lost. However, my 7 and 9 year-old daughters obviously wanted one! We compromised by changing the look of our tree and buying new lights and ornaments. That way I could temporarily avoid facing such a painful task and they could still experience the childhood "magic" of a tree.  

 

One of the most meaningful activities to engage in during the holidays can be a memorial for your loved one. Find a way to honor his or her memory during your usual celebrations. You might want to light a candle for that person during dinner with the family or ask everyone to share a favorite memory. You might want to go shopping and buy something you would have bought your loved one and then donate it to a needy family or charity. The possibilities are endless; be creative! Incorporating your loved one in your current holiday experience helps to keep that person alive in your family. This can be very comforting.  

 

Finally, even though the experience of grief feels lonely, remember you are not alone. Death affects every family at some point and there are hundreds of grieving people in your own community. Find someone to talk to and share your pain. If you don't have a friend or family member to talk to, find a support group. Talk to your pastor, priest or rabbi. Find a professional if necessary. But be sure to talk to someone. We are social beings and we hinder our healing process when we try to keep all of our pain to ourselves.

 

Holly Kricher, Psy.D., is a licensed psychologist and has a private practice in Camp Hill. 
Article2 Healthy Relationships with Food, continued...

 

What can you do?

  • Assess your hunger. Are you hungry because your stomach is growling or your body needs nourishment or are you trying to feel "emotionally full?" Check yourself to see if you are hungry or trying to avoid feeling your emotions. If you find you are "emotionally hungry," not physically hungry, try calling a friend, journaling, going for a walk, or doing a chore to distract yourself. Recheck yourself after 20 minutes to see if you are still hungry or if you feel satisfied. This may help prevent "emotional eating."
  • Enjoy your food and actually taste each bite. Savor it. Try to socialize between eating so you can give your full attention to your food as well as your conversation.
  • Continue to eat well balanced meals and snacks throughout the day, even if there is a party in the evening you plan on attending. This will lessen the "urge to splurge" at parties, keeping your diet healthy over the holidays and leading to less guilt.
  • If you feel you overindulged during the holidays, try to incorporate more whole foods into your diet (fruits, veggies, and lean proteins). Cut back on processed foods and sugars. Make sure you still get an adequate amount of calories each day.
  • Increase your physical activity. This will not only lead to weight loss but exercising also helps release endorphins or "happy chemicals" in your brain to help banish the winter blues.  
  • Remember, listen to your body. It will tell you when you are hungry, full, or overdoing physical activity.

If you notice yourself eating to satisfy emotional needs or find yourself unable to listen to the signals from your body, you may want to talk to a psychologist or nutritionist to help get yourself back on track. The holidays are busy enough so allow yourself time to feel good!

 

Michele Reich, Psy.D., is a licensed psychologist in the Philadelphia area. She focuses her practice on working with women's issues and those struggling with eating disorders, obesity, and body image. And her website is www.drmichelereich.com.
Article3

Physical Exercise , continued...    


Physical exercise boosts mental skills

Moving your body helps focus your mind. Dr. Catherine Davis of the Medical College of Georgia School of Medicine, found that kids who participated in just 20-40 minutes of vigorous activities per day, improved their math scores and were more organized in their schoolwork. Brain scans of these children showed increased activity in the frontal lobe, which is associated with "executive functions" such as planning and strategizing.

 

Adults' minds benefit from exercise as well. Studies of healthy adults suggest that three or four aerobic workouts per week are enough to increase mental sharpness. For those in the early stages of Alzheimer's, exercise may slow the progression of the disease. 

 

How exercise helps the mind

No one knows exactly how physical exercise helps improve thinking and moods, but there is some evidence that it stimulates the growth of new brain cells and new connections among cells. These new connections boost the brain's blood supply and activity, which in turn improves learning, problem solving and coping stressful situations.

 

Regular exercise has psychological benefits as well. Once you become more active, you have a sense of accomplishment. You start feeling more in control of your life, with increased self-confidence and overall well-being.

 

What's the best exercise for mind and mood?

In short, the best exercise is one that you'll do on a consistent basis. Find activities that you enjoy. Walking, running, biking, hiking, dancing, kickboxing, weight training, sports...There's something for everyone at all ages and at all levels of health and fitness.

 

You don't even have to be physically fit in order to reap the mental and emotional benefits of exercise. Some studies show a correlation between intensity of workouts and level of improvement, while others do not. However, frequency and duration are important. People who exercise 30 minutes, six days per week, get better results than those who do so only two or three days per week.

 

For an extra boost, exercise outdoors. Areas with trees or water have a calming effect.

 

How to stay motivated...

  • For the first three weeks schedule your exercise for the same time every day, so that it becomes part of your routine. Try for six days per week. But if you can only fit in three, at least you're headed in the right direction.
  • Keep an exercise journal. You can search for one online or create your own. Besides documenting the duration and intensity of your workout, include space for rating how you feel before and after, on a scale of 1 to 10, with 10 designating "great." Tracking your progress and seeing improvement will remind you why it pays to sweat.
  • Switch activities from day to day. This keeps your brain alert and helps prevent boredom and muscle overuse. 
  • Sign up for a class or exercise with a friend. Committing yourself to other people helps keep you accountable.
  • Hire a certified personal trainer - especially useful if you are new to exercise; if you want more challenge in your workouts; or if you can't stick to an exercise routine on your own. Switch activities from day to day. This keeps your brain alert and helps prevent boredom and muscle overuse.

Will exercise replace other treatments for emotional and cognitive problems?

 

While exercise does contribute to emotional well-being and mental acuity, it's just one of many factors. Diet, sleep schedules, genes, medical conditions, situational issues and your psychological resilience are also important.

 

Nonetheless, there's not much argument against exercise. It's convenient; it costs little or nothing; and if done correctly for your level of fitness, there are virtually no negative side effects. You hardly ever hear anyone say, "I'm sorry I went for that walk."

 

What are you waiting for? Check with your health professional to learn about your physical capabilities and limitations, and start moving today!

 

Resources:

 

Books:

Johnsgard, Keith. (2004). Conquering Depression and Anxiety Through Exercise. Prometheus Books

  

Hays, Kate. (2002). Move Your Body, Tone Your Mood: The Workout Therapy Workbook. New Harbinger Publications

  

Ratey, John. (2008). Spark: The Revolutionary New Science of Exercise and the Brain. Little, Brown & Company

 

Websites:

Centers for Disease Control and Prevention: Physical Activity for Everyone - Tips on measuring your need for activity and the intensity of your workouts, as well as overcoming obstacles to exercise.

 

National Center on Physical Activity and Disability - Focus on helping people with disabilities maintain physical fitness.

 

Pauline Wallin, Ph.D., is a psychologist and life coach in Camp Hill and author of "Taming Your Inner Brat: A Guide for Transforming Self-defeating Behavior." Visit her website at www.drwallin.com.

 

Article4
Forgiving Others, continued...

 

How does one actually forgive?

Various psychologists and spiritual leaders have developed steps to forgive. One theory proposes four phases:

  1. Uncovering your anger
  2. Deciding to forgive
  3. Working on forgiveness
  4. Release from an emotional prison.

Another theory establishes five steps to forgiveness using the acronym REACH: 

  1. Recall the hurt
  2. Empathize
  3. Altruistic gift of forgiveness
  4. Commit publicly to forgive
  5. Hold onto forgiveness.

Forgiving is a learning process. It is not a quick solution but a careful, deliberate openness to move from resentment to compassion for the offender. All forgiveness begins with a willingness to face the hurt honestly and a decision to forgive. A psychologist can help you take the healing steps to forgive.

 

References

Enright, R. (2001).  Forgiveness is a choice. Washington, D.C.:American Psychological Association.

Wallerstein, J.S., Lewis, J. & Blakeslee, S. (2000). The unexpected legacy of divorce.  NewYork: Hyperion.

Williams, R. & Williams, V. (1993). Anger kills.  New York: Times Books.

Worthington, E., Jr. (2003). Forgiving and reconciling. Downers Grove, IN: Intervarsity Press.

 

David Leaman, Ed.D., is a psychologist practicing in Waynesboro, Pennsylvania.
About Us

The Pennsylvania Psychological Association's purpose is to advance psychology in Pennsylvania as a means of promoting human welfare, and to educate, update and inform the public and our membership on current psychological theory and ethical practice through training activities and public policy initiatives.

 

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email:  [email protected]