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traditional message is gratitude and thanksgiving. We heartily share those sentiments again this season. Happy Thanksgiving to everyone. Even in an increasingly tur bulent world of uncertainty, we are encouraged to express sincere gratitude for the things, people and circumstances that we have in our life. Be sure to read this month’s Inspiration department, “Gratitude is Good Medicine,” to learn about the actual physiological conse quences of a regular and consistent expression of gratitude.
This is also the Mental Health and Well-Being issue. Our quote from Thich Nhat Hanh is a nod to the online exclusive article penned by Cynthia Johannes-Beecher, owner of Your Yoga, in West York, “Mindfulness Benefits of a Daily Breathing Practice.” Reducing stress and boosting self-esteem are scientifically validated outcomes of mindfulness, as are improved digestion, lowered blood pressure, strengthened immunity and improved overall sleep.
Many of us will be enjoying a holiday meal on Thanksgiving and perhaps over-indulg ing on our food options and portions. ‘Tis the season, after all, so enjoy. To help you stay mindful of your food choices moving forward, we have two local contributors discussing the relationship between food and mental health. Dr. Tia McLaughlin, owner of Wholis tically Simple Rx, in East Berlin, weighs in with an online exclusive, “The Whole You: Mind-Body-Gut-Spirit and the Connections in Between,” and Cindy Beers, local mental health advocate, yoga teacher and armed services veteran based in Mechanicsburg with an online exclusive article, “Food and Your Mental Health.”
Our mental health is as vital as our physical health, and needs daily attention and con sistent maintenance, especially in challenging times. Dr. Joan-Marie Lartin, a psychother apist in Carlisle, shares “Adaptation is Key,” discussing priorities for adapting to change, as a sidebar to our feature. Coping with and processing grief is a large part of the mental health curriculum. Cristina Boyle, LMT, and owner of Happie Soul Wellness, offers her perspective about a potentially useful tool with “Reiki Can Help With Grief,” a sidebar to the Wise Words department.
Support National Alliance on Mental Illness (NAMI) Dauphin, NAMI CumberlandPerry, NAMI York-Adams and NAMI Lancaster locally. Reach out to the NAMI National Help Line at 800-950-NAMI (6264) or visit NAMI.org. If you are in emotional distress or suicidal crisis, there is hope. You can get 24/7, free, confidential support by calling or texting 988. This Lifeline three-digit number helps thousands of people overcome crisis situations every day. Let’s take care of ourselves and support each other as we share the planet and the journey to feeling good, living simply and laughing more.
Dave Korba, PublisherFeelings come and go like clouds in a windy sky. Conscious breathing is my anchor. ~Thich Nhat Hanh
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Community Education from Hospice & Community Care Living With Grief: Trauma And Loss is a prerecorded program by the Hospice Foundation of America focusing on the specific issues raised when losses are sud den and traumatic, shattering the bereaved individual’s assumptions that the world is safe, benevolent or predictable. The program will be presented from 8:30 to 10:30 a.m., November 2, at Pathways Center for Grief & Loss, and from 2:30 to 4:30 p.m., November 11, virtually via Zoom.
It explores the factors that complicate grief and uses case stud ies to highlight ways that such losses can be treated, concluding with a discussion of vicarious traumatization and strategies for self-care.
The program is free, with two CE credits. Location: 4075 Old Harrisburg Pike, Mount Joy. Registration deadline is Oct. 28 for the in-person session or Nov. 9 for the Zoom session. To register, visit HospiceCommunity.org/Teleconference or call 717-391-2413. For more information, email Pathways@HospiceCommunity.org. See ad, page 7.
Tammi Hessen’s Bumbada Women Drum mers ninth annual It Makes a Village virtual fundraiser and an entire day of entertain ment and raffles will be held from 1 to 7 p.m., November
19. Director Tammi Hessen says, “This event, when our ‘village’ comes together, normally benefits a women’s organiza tion; typically, a shelter, but given the rise in the volume of refugees who need help, PAIRWN stood out as a great choice this year. We met so many wonderful, talented women when Bumbada was invited to perform at PAIRWN’s (Pennsylvania Im migrant and Refugee Women’s Network) 20th Anniversary Gala, it just made sense to shift our focus this year to support their very important mission.”
The lineup includes Bumbada Women Drummers, Dwennimmen African Dance Community, Ama Chandra (singer), Studio Solomon Drummers, Bobbi Car mitchell (acoustic/folk), Carolyn Brandy (conga), Jami Karr (reading children’s stories), Rasika School of Dance and more.
Find Tammi Hessen on Facebook. The Facebook event serves as the hub for per formance links and information regarding donations. For more information, call 717824-9392 or email TammiHessen@aol.com.
Cumber land County Women’s Expo will be held from 9 a.m. to 2 p.m., November 12, at the Carlisle Expo Center. The Expo features a health and wellness area sponsored by WellSpan Health, as well as entertainment, door prizes, demonstrations and seminars.
Women of all ages and interests can spend a fun day with family, friends and neighbors shopping, relaxing and learning about products and services. Guests will find information and be able to speak with representatives from participating busi nesses and organizations offering prod ucts and services in home improvement, finances, health and wellness, beauty, nu trition, fitness, fashion, retirement living, leisure, entertainment and more.
Sponsors include 50plus Life, abc27 WHTM-TV, BeBalanced Hormone Weight Loss Center, BusinessWoman, Homeland Center/Homeland at Home, HOT 106.7, Madden & Gilbert Physical Therapy, The Savings Guide, UPMC, WellSpan Health, WHYF AM720 and WINK 104.
Location: 100 K St., Carlisle. For more information, call 717-285-1350 or visit aGreatWayToSpendMyDay.com.
People that are grieving may find that holiday traditions they once an ticipated with great joy now leave them with feelings of uncertainty and sadness. The Pathways Center for Grief & Loss, a program of Hospice & Community Care, has in-person and virtual support group sessions that may help people not only get through the holiday season, but find something positive during an otherwise difficult time.
Coping with the Holidays Support ses sions are offered weekly throughout No vember and December with topics ranging from Holiday Survival Guide to Practicing Gratitude, and Ways to Remember to Liv ing for Today. Specific information about day and evening groups in Lancaster and York, as well as virtual programs, can be found on the website.
Programs are free. Register up to two days prior to any group at Pathways.hccnet.org/ groups or call 717-391-2413 or 888-2822177. Locations: 4075 Old Harrisburg Pike, Mount Joy; 235 S. Charles Way, Ste. 250, York. For more information, call 717-3912413, email Pathways@HospiceCommunity. org or visit PathwaysThroughGrief.org. See ad, page 7.
Dogs Need Love Too Learn canine massage with Licensed Massage Thera pist Dawn Tule, owner of Mella Luna Healing, and enjoy a fun afternoon with a canine friend from 1 to 3 p.m., November 12, at ReWeaving Balance.
Participants will learn why massage is helpful, when not to use massage, different massage techniques and emergency acupressure points. This class is helpful for pet parents and anyone working with dogs in rescues or foster animals. The techniques can be healing for both physical and emotional issues. Handouts are included.
Cost is $35. Location: ReWeaving Balance, 5A Harrisburg Pike, Dillsburg. Register by Nov. 10 at MellaLunaHealing.simpletix.com. For more information, call 717-486-7823 or email dtulemassage@yahoo.com.
Elizabeth Baublitz and ReWeaving Balance will stage a psychic gallery event with award-winning author and acclaimed psy chic medium William Stillman and psychometrist Melissa Colucci from 1 to 3:30 p.m., November 5. They will offer readings to participants, connecting to loved ones in spirit and relaying sentiments and messages. Participants should bring an object, preferably metal, such as jewelry, or other sentimental item that was worn by the person they wish to con nect with on the other side. Stillman and Colucci will do their best to work with as many participants as possible, but individual readings are not guaranteed.
Cost is $40. Location: 5A Harrisburg Pike, Dillsburg. For more in formation, call 717-943-4833, email ReWeavingBalance@gmail.com or visit ReWeavingBalance.earth. See listing, page 34.
therapist Tasha Mundy, LMT, CMLDT, has joined the Brownstone Station Wellness Center, which is host ing an annual Holiday Happenings open house event from 9:30 a.m. to 3 p.m., December 4. Mundy is trained in manual lymphatic drainage, deep tissue, cupping, craniosacral and oncology massage. She is also highly adept in blending aromathera py and spa techniques.
There will be three yoga classes, minisessions and a bake sale, with raffle prizes, beverages and lite fare provided free, benefiting Cocoa Packs Presents, Ronald McDonald House and Lower Dauphin Falcon Packs. An array of gift-giving pos sibilities include homemade soap, CBD products and locally made jewelry.
Owner Adrienne Mohn says, “Our open house is important to readers because they will have an opportunity to learn more about all of our offerings here at Brown stone, and will be able to enter our raffle and support local charities.”
Admission is free. Charges for services will be donated to the charities listed. Loca tion: 320 E 2nd St., Ste. B and C, Hum melstown. Register at BrownstoneStation. com/event-details/holiday-happeningsat-brownstone-station-wellness-center. For more information, call 717-927-7500, email Info@BrownstoneStation.com or visit BrownstoneStation.com.
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Carrie Tetkoskie and Dr. Jenni Olivetti will host a workshop on trauma and grief from 11 a.m. to 1 p.m., No vember 13, at Sage Integrative Medicine & Wellness. Tet koskie is a CranioSa cral practitioner and registered nurse with a bachelor’s degree in psychology and founder of Loving Heart Blissful Soul. Olivetti is a licensed psychologist. Both are located at Sage Integrative Medicine & Wellness. During her psychology training, Tet koskie volunteered at a domestic violence shelter and has a great deal of experience working with victims of abuse, severe trauma and mental illness. She pursued CranioSacral Therapy. Olivetti, who shares a holistic approach to mental and physi cal health, trained beside medical doctors, integrating psychological interventions within the primary care medical clinic. Her research includes the effect of interpersonal relationships between physicians and pa tients on healing and alternative approaches to pain management.
Admission is free. Registration required. Location: 5015 E. Trindle Rd., Mechanics burg. For more information and to register call 717-775-8100 or visit SageMedi cineWellness.com. See ad, page 10.
Sustainable Agriculture has joined the Chesa peake Bay Foundation Keystone 10 Million Trees Partnership to plant 10 million trees in Pennsylvania by 2025. This campaign has already helped plant almost 5 million trees across the Commonwealth.
To support the effort, they are distributing 10,000 free trees with more than 20 varieties to choose from. These free trees will be available for pick-up in Harrisburg through mid-November. on a first come, first served basis.
Request in advance and there will be a larger dropoff trip to west, north and east Pennsylvania in early November. Farmers that order at least two pallets (225 per pallet) will be eligible for a personal delivery from Pasa Executive Director Han nah Smith-Brubaker.
Pickup location: 1631 N. Front St., Harrisburg. For more information and to request trees, visit Tinyurl.com/Pasa-TreeGiveaway.
Balance and all the businesses located at 5 Harrisburg Pike, in Dillsburg, will hold a collective open house event to observe Small Business Saturday from 9 a.m. to 2 p.m., November 26, followed by a Henna Workshop with Jennifer Rabenstein. Other participating businesses include Dillsburg Yoga, Real Simple Fitness, Holistic Hearts and ABub and Beyond.
Guests can learn about personal training and fitness classes, reflexology, sound medi tation, reiki, shamanic healing services, animal communication and canine massage. There will also be henna art, free chair massage, free tai chi yoga from 10 to 10:30 a.m. and free mini-gentle yoga sessions from 1 to 1:20 p.m. and 1:30 to 1:50 p.m. Discounts on Jade Yoga mats will be offered, plus gift certificates and unique gifts from local arti sans will be available.
Admission is free. For more information, call 717-943-4833 or visit ReWeavingBalance. earth. See listing, page 34.
Wellness & BeBalanced Harrisburg have joined forces to support your mental and physical health. You CAN destress, naturally balance hormones, lose weight, gain confidence.
On a variety of exclusive packages that include a choice of Body Contour, Massage, Massage with Reiki, or Reiki + Nutritional & Natural Hormone Support. Offer ends 12/31/22
Your Yoga is adding Power Vinyasa with Nicki, a new teacher, every Wednesday at noon, and Beginner Flow with Cindy at 9 a.m., October 23. Teacher and owner Cynthia Johannes-Beecher says, “Your Yoga continues to expand its offerings to bring more students to our studio. We truly want everyone to try yoga and begin their journey with us.”
Most one-hour classes are $12. Location: 1900 Orange St., York. For more information, call 717-586-6494. email Cynthia@YorkYourYoga.com or visit YorkYourYoga.com. See ad, page 24.
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CALL NOW to learn more & get started. 717-254-7250 Financing available.
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(L to R) Brinn Six, Cynthia Johannes-Beecher and Steph CucinaRachel Benbow. owner of The Roots of Health, has completed the Visceral Manipulation I course in September and is now enrolled to complete the Visceral Manipulation core courses from the Barral Institute.
Visceral manipulation is a profound, but gentle manual therapy that helps to restore the mobility and motility of our internal organs. Benbow, a nationally award winning certified Cranio Sacral Therapist, licensed massage therapist, reiki master and Gokhale Method teacher, plans to incorporate visceral manipula tion into her existing CranioSacral Therapy practice as a way to increase the depth of knowledge and scope of techniques that she offers her clients.
Location: 3540 N. Progress Ave., Ste. 106, Harrisburg. For more information, call 717-8316936, email rbenbowtroh@gmail.com or visit TheRootsOfHealth.com. See listing, page 33.
CranioSacral practitioner, registered nurse and reiki master Carrie Tetkoskie has launched a new business, Loving Heart Blissful Soul, inside Sage Integrative Medicine & Wellness, and is accepting new patients.
Working for 11 years as an RN in the emergency department with 12 years of critical care experience, a bachelor’s degree in psychology and vast experience with victims of abuse, severe trauma and mental illness, Tetkoskie also volunteered at a domestic violence shelter during her psychology training.
After the healing of her own body, mind, soul and spirit with this therapy, she has dedicated her life to bringing this healing to others and bringing the body back to homeostasis through alter native therapies.
Location: 5015 E. Trindle Rd., Mechanicsburg. For appointments and more infor mation, call 717-775-8100 or email LovingHeartBlissfulSoul@gmail.com. See ad, page 10.
Jennifer Rabenstein, a certified reflexologist and registered RYT200 yoga teacher, will begin offering reflexology services on Mondays at Carlisle Bowenwork, beginning November 17. She received reflexol ogy certification from Valley School of Healing Arts in 2017.
She says, “Reflexology is a relaxing healing technique involving the ap plication of pressure to the feet and/ or hands. Direct benefits to the feet themselves can include increasing circulation, stimulating the lymphatic system and alleviating aches and pains. The entire body can benefit from reflexology of the feet, as all parts of the body are connected through meridian channels to the feet, so as toxin build-ups are broken up and worked on in the feet, it can also bring benefits to the correspond ing body parts.”
Location: 616 W. Main St., Mechanicsburg. For appoint ments and more information, call 717-386-8279 or visit CarlisleBowenworkPa.com. See listing, page 33.
Reppert-Brill, herbalist at The Rosemary House, is conducting an in-person local certificate course, A Way of Life-Practical Herbalism, from January through October 2023 for beginning to intermediate students. This new program combines the Rosemary Gladstar’s Science and Art of Herbalism course with Reppert-Brill’s Way of Life herbalism course (valued at $375). Participants will learn a structured, systemsbased approach to looking at medicinal herbs. If participants have already taken the extra course, it can be deducted from the fee.
The program includes all materials, including Rosemary Gladstar’s Art and Science of Herbal Medicine, a one-year online subscription to The Essential Herbal magazine, pre sentations by guest lecturers, tastes and samples of herbal teas, hands-on make-and-take projects, and a certificate of completion.
Practical Herbalism is a unique blend of extensive information and full sensory experi ence in the classroom and the garden. The Rosemary House campus is a not-so-silent teacher and partner in the program, providing a venue that offers the herbs to see, touch, taste and smell while learning. The course teaches not just medicinal herbalism, but dips into gardening, crafting, culinary and lifestyle tips with herbs.
Reppert is a sixth-generation herbalist eager to share her passion for herbs. In addi tion to being a student of Gladstar’s program and a graduate of David Winston’s School of Herbal Therapeutics, she has a wealth of knowledge gleaned from 50 years behind the desk at The Rosemary House.
Gladstar, whose course work will be the basis for the class, is a pioneer in the herbal
movement and has been called the “god mother of American herbalism”. She is the founder of the California School of Herbal Studies, the oldest-running school in the U.S., and the author of the Science and Art of Herbalism home study course and numerous books.
Cost is $1,250. The Rosemary House is located at 120 S. Market St., in Mechanics burg. For more information, call 717-6975111, email TheRosemaryHouse@gmail. com or visit RosemaryEvents.blogspot.com. See ad, page 10.
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To protect against memory loss, simple stretching and balance ex ercises work as well as hard-driving aerobics, concludes a new study from Wake Forest University. The study enrolled 296 sedentary older adults with mild cognitive decline such as forgetting dates, keys and names. Those that performed simple stretching routines for 120 to 150 minutes per week experienced no memory decline in a year’s time, as measured by cognitive tests and brain scans that showed no shrink age. These results matched the out come of people that did moderateintensity aerobic training on tread mills or stationary bikes four times a week, striving for about 30 to 40 minutes of a heightened heart rate. A control group of equally matched people that did not exercise did decline cognitively. The people that exercised were supervised by train ers at local YMCAs, which may have helped them stay motivated, say the researchers.
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“Gut health is extremely important for mental health,” says Bhavna Barmi, Ph.D., a senior clinical psychologist, relationship therapist and founder of the New Delhi-based Happiness Studio. “The traditional belief that only psychiatry and talk therapy can treat mental health has widened to include lifestyle and food, too.”
“The truth is that our food is the primary contributor of the quality and diversity of bacteria in the microbiome,” says Ishi Khosla, a clinical nutritionist and president of the Celiac Society of India. “There is an intricate relationship between the gut and the brain.” Food sensitivities, alcohol and highly processed, refined and sugary foods can lead to a lower diversity of good bacteria and increases in bad bacteria in the gut, which can trigger gut inflam mation and unfavorable health conditions.
Most mood-related disorders start with inflammation of the brain as a response to inflammation in the gut. “Certain foods, like gluten, can cause an inflammatory response in the gut. Over time, sensitivi ties to gluten and other foods can lead to a ‘leaky gut’, an impairment of the gut lining that lets toxins into the bloodstream. Often, if it remains unresolved, it leads to mood-related disorders and other chronic health conditions,” says Khosla.
e’ve all heard the phrase, “You are what you eat,” but the connection is more than just physical because food impacts our mood, too. During the last decade, there have been an increasing number of studies exploring what’s called the gut-brain axis and the role that microorganisms in the gut play in mental health conditions like anxiety, stress, depression and other disorders.
Depression is a leading cause of disability in the U.S. and worldwi de. There are long-held views in medicine that depression is caused by imbalances in brain levels of serotonin—the neurotransmitter that plays a key role in regulating mood and other functions like digestion and sleep. These beliefs resulted in decades of extensive use of antidepressants, most of which boost serotonin in the brain.
However, research by University College London, published in July in the journal Molecular Psychology, found “no consistent evidence of there being an association between serotonin and depression, and no support for the hypothesis that depression is caused by lowered serotonin activity or concentrations.”
Michael Gershon, M.D., a Columbia University professor of pathology and cell biology, and author of The Second Brain, has explained to psychologists that “scientists were shocked to learn” that about 90 percent of serotonin is not created in the brain, but is actu ally produced in the gut and carried from there to the brain, not the other way around. This relationship is called the gut-brain axis.
A recent literature review of 26 studies suggests that imbalances in gut bacteria can disrupt the two-way communication along the gutbrain axis, leading to depression and other psychiatric issues.
Clinical nutritionists and other practitioners use biochemical markers and food sensitivity tests to help identify food ingredients that trigger inflammation in patients. However, if a leaky gut is present, a food sensitivity test may not be very accurate. As Tom O’Bryan, DC, chief health officer of KnoWEwell, explains in his bestselling book The Autoimmune Fix, “When you have a leaky gut, a practitioner may do a 90-food testing panel that comes back sensitive to 20 or 25 different foods. And then the patient exclaims, ‘Oh my God, that’s everything I eat.’ Well, of course it is, because your immune system is doing what it is supposed to do— protecting you from toxins. Once the inflammation in the gut is reduced through the elimination of wheat and other offensive foods, and the implementation of a personalized diet and protocol to heal the gut [takes place], the same food testing panel will cor rectly identify those few ingredients to permanently avoid.”
Kelly Brogan, M.D., a holistic psychiatrist and author of The New York Times bestsellers A Mind of Your Own and Own Your Self, as well as co-editor of the landmark textbook Integrative Therapies for Depression, recommends making three dietary changes to lift mood:
n Eliminate processed foods and food toxins
n Add whole foods, good fats and therapeutic foods
n Add fermented foods
Eating foods that are fresh, whole, simple and organic when available fuels good gut bacteria and eliminates the toxins found in packaged foods such as hydrogenated vegetable oils, preservatives, dyes, emulsifiers, taste enhancers and sugars that can upset the proper balance in the gut. A powerful mood
regulator is the omega-3 fatty acid found in such cold-water fish as salmon and trout or taken as a dietary supplement. These fatty acids regulate neurotransmission and gene expression, act as antioxidants and have po tent anti-inflammatory properties. Good fats from pasture-raised meats, wild fish, eggs, nuts, seeds, olive oil, coconut oil and grassfed ghee also contribute to mood regulation.
“Resetting the gut through good bacteria in probiotics and feeding the good bacteria with prebiotics is a powerful tool to fight mood disorders,” says Khosla. Fermented foods such as sauerkraut, pickles (truly fermented, not just cured in vinegar), kimchi and coconut kefir are natural sources of probiotics. They are delicious and easy to make at home.
A 2018 University of Toronto study in the World Journal of Psychiatry identified 12 nutrients to prevent and treat depressive disorders and found that the following foods had the highest levels of those beneficial nutrients: bivalves such as oysters and mus sels; various sea foods such as octopus, crab and tuna; organ meats; leafy greens; lettuces; fresh herbs; peppers; and cruciferous veg etables such as cauliflower and broccoli.
Choosing what to eat is complex and affected by culture, cost, environment and taste preferences. Dietary changes can be difficult and take time, and those suffering from mood swings, depression or anxi ety have additional challenges in making changes. Nutritionists advise starting small by incorporating one or two foods rich in beneficial nutrients and eliminating a highly processed or packaged food or two. Focus on incorporating a rainbow of red, yellow, orange and green foods into meals. “Food therapy to improve mood is inexpensive, free of side effects and can begin to show results within days,” says Khosla.
In view of the gut-brain axis, says Barmi, “It is imperative that from this point on, nutritionists, psychiatrists and psychothera pists work together for holistic care of the client to lead to maximum benefit.”
Kimberly B. Whittle is the CEO of KnoWEwell, the Regenerative Whole Health Hub online solution for health and wellbeing. Visit KnoWEwell.com.
For more, see “Food
Recipes
WHOLE You
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In this day and age, we have good reason to toss and turn in our beds at night. As our nation faces climate catastrophes, acrid politics, stubborn inflation, unpredictable virus variants and hot-button issues like abortion and guns, there’s good rea son our collective anxiety levels are at a high pitch. A recent Yale survey found that 70 percent of Americans report being anxious or depressed about global warming, and a Penn State survey this year found that 84 percent of us say we are “extremely worried” or “very worried” about where the country is headed. Researchers are coining new terms: “polycrisis”, for complex, cascading crises in interacting systems, and “pre-traumatic stress disorder”, when fear of an outcome makes it as good as real to our psyches.
“It’s easy for people to feel overwhelmed now, feeling there are breakdowns and threats on many fronts. People can wonder ‘Where do I even start?’ and feel powerless and hopeless and numb,” says psychiatrist Janet Lewis, M.D., a founder of the nation wide Climate Psychiatry Alliance and a University of Rochester clinical assistant professor of psychiatry. “We are part of a complex system that is moving into new ways of functioning, but there’s no way of predicting ahead of time exactly what all the features of the new ways of operating will be. That makes it impossible for us to wrap our minds around everything that is happening.”
Still, she adds, “We are also by definition part of the system,
and therefore have a responsibility to do what we can. We can’t sit on the sidelines and merely hope that things transform in good directions. The situation being so serious also means that what we do now is really important.”
To move from anxiety into effective action, mental health experts advise several strategies: taking a wider perspective, building resilience through self-care and taking individual steps to make a collective difference. As the Dalai Lama encourages, “If you think you are too small to make a difference, try sleeping with a mosquito!”
News reports almost always sound dire—just like the amygdala of our brains, journalists often see their function as focusing on threats to alert us to dangers. “Still, if you take the long view of history, we are much better off than we were 200 years ago or 1,000 years ago, but it took many years to make those changes,” counsels Robert L. Leahy, Ph.D., director of the American Insti tute for Cognitive Therapy and author of the bestselling The Worry Cure and the upcoming If Only
“We never know if something is hopeless until we have all the data, and we seldom have all the data,” he says. “And when it comes to political emotions, many of the predictions that are
made by the ‘talking heads’ in media never come true.”
Leahy counsels patience: “Social change does not come about by one person doing something. That usually comes about by a long process of millions of people changing their attitudes and changing their behavior. Small efforts can be made on a daily basis that move this slow process forward. We need to take a longer view, rather than expect immediate change.”
In this ongoing process, anxiety has its rightful place. “Anxiety makes us look around, figure out solutions and act. This can abso lutely be turned into something positive,” says neuropsychologist Barbara Easterlin, of Jackson, Wyoming, an expert on eco-anxiety who is on the steering committee of the Climate Psychology Al liance of North America. “Doing just one thing to help the planet consistently helps defeat anxiety.”
Taking action moves us into our power—as 15-year-old Greta Thunberg demonstrated by holding a sign outside the Swedish parliament. Personal actions matter because numbers add up. Only 25 percent of individuals in a social group need to make a shift
Emotional Resiliency in the Era of Climate Change. It’s important to find a therapist, she says, that “validates that your feelings are a normal response to an existential crisis.” She has helped develop new programs at the American Psychology Association and the California Institute of Integral Studies to train therapists in treat ing eco-anxiety. For low-cost online support, the Good Grief Net work offers a 10-step, 10-week program to help process personal anxiety and grief about climate change. People are also sitting down to share their distress at climate cafes, small local gatherings springing up across the country and globe, including some online.
Getting enough sleep, eating healthy and exercising are also key self-care strategies. When anxiety strikes, psychologists advise shifting attention from the head to the body, using such approaches as mindful breathing, dancing and grounding. Meditation, easily accessed these days through apps like Calm and Headspace, helps us to enter into what religious and spiritual teachings call “the still point within.”
before significant social change follows, conclude researchers at the University of Pennsylvania School of Engineering and Applied Sci ence that analyzed a decade of societal changes in voting, health, technology and finance. Once a group reaches that tipping point, it can trigger a change in the rest of society, says study author Damon Centola, Ph.D., author of Change: How to Make Big Things Happen.
Fears about the shape of the planet and nation are often piled on top of our everyday living anxieties about family and finances, which can in duce emotional overload. “We all have a ‘zone of resilience’ or ‘window of tolerance’, outside of which we become more reactive, less able to function effectively. But it is not fixed. We can learn tools to ex pand it and cultivate the capacity to be with more,” says Easterlin.
Therapy can be a part of that process by challenging us to examine “the mental narratives that can exacerbate distress,” says Leslie Davenport, a climate psychology consultant and author of
Rather than “doomscrolling” when anxiety mounts, cutting back our media use can significantly lower stress levels, studies show. Wise media strategies include choosing well-established, credible news sources; reading rather than watching the news to lower its emotional impact; limiting news intake to 10 minutes once or twice a day; taking a “news fast” on occasion; and passing up sources that incessantly feed fury.
On the other hand, it’s essential to find sources for hope, an emotion important in recovery from anxiety disorders, according to a study in Behavior Therapy. Googling “good news on climate change” will bring up articles about alternative energy growth, new super-enzymes that eat plastic rubbish and black rhinos com ing back from the brink of extinction. Although dystopic books abound, others offer hope, such as Drawdown, with its sensible, scaled-down strategies to stop global warming by 2050.
Virtually no one can take on all the problems of the nation and globe at once—and the good news is that unless we hold high public office, we don’t have to. Instead, “In taking action, focus on what you are good at, what your sphere of influence might be,” ad vises Lewis. “What are you most heartbroken over? Get involved in that and allow yourself to feel really good about what you’re doing and other people are doing.”
By narrowing our focus, we can hone in on an issue and figure out our part in its solution. “We need a broad range of collective action for transformation,” says Davenport. “For climate change, a teacher could bring social-emotional learn ing to climate education into the classroom or start an after school ‘green club’; an artist could use their creative medium to communicate about climate in a moving way that could engage others; a nurse could create a waste-reduction initiative within a medical setting. These efforts all have ripple effects and help to elevate each other.”
In one recent study, people were found to consume less energy if they believed their neighbors did so and personally cared about conservation. Our neighborhoods are the place to take the small, meaningful steps that address the “crisis of connection” underly ing rancorous national crises, says New York Times columnist David Brooks. He advocates “radical mutuality”, saying, “Nothing we do, however virtuous, can be accomplished alone.” Through simple actions like having casual conversations around town, pitching in to help a family in crisis, bringing a salad to a block party, tutoring a child or holding a civic post, we build the warm relational bonds that strengthen communities. As we meet others that feel as strongly as we do about our issues, our numbers start building and collective action can unfold.
“Independent of political beliefs, many people can find com mon values such as wanting safety for their families, a clean environment with clean waterways and recreation in natural environments,” says Easterlin.
That, in turn, helps lower our distress. A recent Yale study found that eco-anxiety was linked to depression only among stu dents not involved in group activities; those engaged in collective action such as being part of an environmental group, working in a letter-writing campaign or going to events or protests did not spiral downward emotionally. “Personal transformation and social transformation happen simultaneously. When you reach out and build community, you nourish yourself,” Brooks says.
As Thunberg has put it: “When I’m taking action, I don’t feel like I am helpless and that things are hopeless, because then I feel like I’m doing everything I can. And that gives me very much hope, especially to see all the other people all around the world, the activists, who are taking action and who are fighting for their present and for their future.”
Clients, friends, colleagues, family members and neighbors have all been stretched thin by some aspects of the
pandemic. We are understandably on edge, anxious, upset and ir ritable because the world around us seems less stable and reliable than it has been in decades. Services such as medical care, bank ing, dining and home repairs are spotty. Grocery bills are up 5 to 8 percent. Hospitals are filling up with patients that had to delay care and screening for more than two years. The international situation is precarious and our political system is a mess. Bad news dominates the airwaves and internet.
But staying in bed all day with a cup of tea is not an option for most of us. Here are some ideas from biology and systems theory that may help us retain a degree of stability and calm. One hallmark of species that have survived over the millennia is the ability to adapt to chang ing conditions. Accepting or even anticipating that things may not go as smoothly as they once did will keep our blood pressure down. Other ways to adapt include shifting to a more plant-based diet when meat prices soar, driving more slowly to conserve gas and resuming dinners at home with friends rather than dining out.
A second principle is that systems (humans, families, societies) that have more variety in them adapt better to changing environ ments. Variety also increases adaptability because there are more options to choose from. An example of variety in a system is our network of friends. If most are plumbers, stay-at-home moms or accountants, our resources are limited. Having a wide range of people to support and help one another is invaluable in our neigh borhood, family, work setting or friendship circle. Bartering is also an innovative way to get and receive help. Reaching out isn’t always easy, but most people are more than happy to share their unique knowledge, information or resources. Realizing that we are not in Kansas anymore, that things have changed, and finding ways to adapt to these changes is a way to stay balanced and less stressed.
Joan-Marie Lartin, Ph.D., RN, is a psychotherapist in Carlisle and Gettysburg who provides clients with access to neurotransmitter testing and amino acid therapy, as well as therapy and neurofeed back training. For more information, call 717-961-0088 or visit JoanMarieLartin.com. See ad, page 17.
by Ronica O’Hara
It is an all-too-human experience to have anxiety—feeling fear or apprehension about what might happen. A survival mecha nism for our species, it can easily get out of hand in times of uncertainty, morphing from a timely signal to a crippling, chronic condition. Happily, mental health professionals have found many useful anti-anxiety strategies to ease us through difficult moments.
“Controlling your breathing is a fantastic hack to help you move out of a stress/anxiety re sponse state. It’s important to try different breathing techniques to figure out
which ones work for you,” says Krista Jordan, Ph.D., a clini cal psychologist in Austin, Texas. Many options exist such as breathing slowly into the belly; inhaling through the nose for a count of four, holding the breath for a count of seven and exhal ing through the mouth for a count of eight; slowing the breath so that the in and out breaths equalize; and placing mindful attention on our breathing until 10 breaths are completed.
Emotional Freedom Technique (EFT) is a five-minute ap proach using two fingers to tap on specific points of the head and chest in a certain sequence. In one 5,000-person study, 76 percent of participants found anxiety relief after three EFT sessions, while only 51 percent experienced relief after 15 sessions of cognitive behavioral therapy.
“EFT sends a calming signal to the brain that reduces your anxiety, which allows for newfound thinking and so
lutions,” says Colorado Springs therapist Dana C. Avey. Simple instructions can be found online and in YouTube videos.
Whether it’s a three-page brain dump in the morning, a frantic scribbling on paper in a stressful moment or a nightly ritual in a bound journal, writing out anxious thoughts helps clarify worries and puts things into perspective, research shows. Seattle spinal surgeon David Hanscom, a chronic pain expert and author of Back in Control, counsels writing down in longhand whatever is on the mind using graphic and descriptive language twice a day for 10 to 30 minutes, and then prompt ly tearing it up to let the thoughts go.
Many soothing types of meditation can be tried out on apps like Calm, Insight Timer and Headspace, but the beststudied approach for anxiety is mind fulness, which involves focusing on the breath and body sensations while letting distracting thoughts float by. A 2017 Aus tralian study found that just 10 minutes of daily mindful meditation can help prevent the mind from wandering and is particularly effective for repetitive, anx ious thoughts. “Just be clear that having a constant stream of thoughts is fine and part of the process. It’s sadly ironic that people turn to meditation to help with anxiety, and then get anxious that they are doing it wrong,” advises Jordan.
According to the Harvard Health Letter, “Just a single bout of exercise can ease anx iety when it strikes ” Studies have proven the value of everything from aerobics to swimming and yoga, and it’s even better if exercising can be done outdoors, because decades of research have found that being amidst the sights, sounds and scents of natural settings lowers anxiety markers. In a recent study, walking without using a smartphone or another electronic device in urban settings just two hours a week re duced cortisol levels 21 percent in 20 min utes, “which helps to reduce the medical effects of stress, including chronic inflam
mation, GI disorders and heart problems,” says Santa Barbara-based John La Puma, M.D., co-founder of the ChefMD health media brand and creator of MyNatureDose. com, a free, anti-anxiety walking program.
Making a deep spiritual connection—an age-old anxiety solution—can involve pray ing or for example, reading psalms, saying a rosary, chanting a mantra or reading sacred scripture. Eric Almeida, a mental health practitioner in Bernardston, Massachusetts, recommends the Serenity Prayer: “God, grant me the serenity to accept the things I cannot change, the courage to change the things I can and the wisdom to know the difference.” He says, “It doesn’t matter if you believe in God, the wisdom is use ful nonetheless.”
“Sip cold water, hold ice cubes, take a cold shower, blast the AC in your face. Our body and mind are very connected, so if you can’t cool down your mind, cool down your temperature,” advises San Diego-ba sed marriage and family therapist Sarah O’Leary. Some people find the opposite works: taking a long, hot bath infused with essential oils like bergamot, frankincense and lavender.
Stand barefoot in grass or dirt while breathing deeply or imagine the roots of trees growing from the soles of the feet deep into the earth. “This helps ‘ground’ you or ‘root’ you, and can help you find steadiness rather than getting lost in anxi ety,” says mindfulness trainer and author Joy Rains of Bethesda, Maryland.
Boston integrative medicine physician Sarika Arora, M.D., of the Women’s Health Network, recommends vitamins B5, B6 and B12 to improve cellular energy, lower cortisol and restore equilibrium to the nervous system; magnesium to sup port balanced metabolism and increase feelings of calm; L-theanine, found in green tea, to lower stress hormone levels; eleuthero (Siberian ginseng) to limit
excess cortisol; and vitamin E to support hormone production and stress recovery.
Tyler Read, the San Francisco-based own er of Personal Trainer Pioneer, decided to bite the bullet by using the tools of dialectical behavior therapy to put him self into anxiety-producing public places. “Instead of convincing myself that I was at peace or not nervous, I accepted that I was nervous. I gave myself permission to shake, sweat and feel nauseous; at times, I acknowledged that I felt like I was dying. And by permitting myself to be nervous, the anxiety decreased over time,” he says.
Relaxing music can be as effective as medication in altering brain func tion, research suggests, especially if the rhythm is 60 beats per minute, which encourages the slow brainwaves associ ated with hypnotic or meditative states. Dancing to upbeat music like no one is watching can also chase worries away.
Holistic psychotherapist Kellie Kirksey, Ph.D., of Youngstown, Ohio, suggests shaking to a favorite song: “Begin by shaking out the hands while holding the thought, ‘I let go.’ If shaking the hands feels good, add in shaking one leg at a time. Shake the whole body while imagining yourself releasing the tension stored in your muscles.”
Merely petting a dog or cat releases the feelgood bonding hormone oxytocin into our system. “Animals speak to you in a nonverbal communication, so the interac tions require you to be present and to feel. Both allow for a meditative experience that is tremendously impactful for reducing anxiety,” says Shannon Dolan, an Austin, Texas, nutritional therapist and horse own er. “If you don’t have your own pet, look up equine therapy in your area, go to a local dog shelter, spend time with a friend’s dog or travel out to a petting zoo, where you can experience the healing power of animals.”
Health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.
by Cynthia Johannes-Beecher
When begin ning to focus on learning how to be more mindful, find a space to practice that allows unin terrupted focus in the home, office, car or outdoors. Experiment with different locations to determine what feels best. We may want complete quiet or decide background noise, music or the sounds of nature helps to focus. Decide whether to sit in a comfortable position, walk or lie down. The eyes can be closed or we may choose to soften our gaze downward. Whatever the position, be sure to be able to sit still for the time committed to practice. Stillness and focus are key, so be comfortable.
The next important step is to determine when to practice; it can be any time of day. Begin with five minutes and per haps expand the practice time to 45 minutes or somewhere in-between. Practicing daily will create a foundation to train the mind to be still, focus on feelings without judging and find calmness and clarity. The brain will still send many thoughts forward, and practicing mindfulness will allow us to recognize those thoughts and let them settle or just float by as if on a moving stream, without the need to explore or judge them.
Our breathing will support bringing awareness back when thoughts begin to sneak in. Learning to find your breathing rhythm in and out through the nose will help find that sense of calmness, stillness and focus. The inhale is intentional, filling up the lungs. The exhale is slow and a bit longer than the in hale, to allow the body to relax and lungs to completely empty.
Beginning a mindfulness journey with learning to breathe can be a good starting point. Use the breath as an anchor; ob serve it, feel it and hear it. When something causes a distrac tion, come back to the breath. Learning to take time to settle the mind is solid training in focusing.
For more, see “Daily”, page 32.
Cynthia Johannes-Beecher, MHA, RPh., RYT, is the owner and teacher of Your Yoga. She is certified in daily mindfulness and a certified aromatherapist. See ad, this page.
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by Sandra Yeyati
travel nurses for short-term contracts isn’t sustainable, and we don’t have enough new people coming into the system.
Medical errors increase when healthcare workers haven’t slept or eaten, which seems to be the standard, especially medical residents who work insane schedules or hospital nurses who don’t have time to take breaks. Also, mental health issues and depression closes them off from colleagues and patients, giving them tunnel vision. Then there are issues such as bullying where because of the toxicity of the work environment, maybe doctors and nurses aren’t sharing information in the way that they should be, and that can have a very detrimental impact on patients.
After earning a journalism degree from Columbia University, Rachel Jones spent four years as a reporter in Caracas, Venezuela, including a year and a half as a correspondent for The Associated Press. Her articles have appeared in Time magazine, The Lancet, The Delacorte Review and Scientific American. In her book, Grief on the Front Lines: Reckoning with Trauma, Grief and Humanity in Modern Medicine, Jones examines the emotional challenges that healthcare workers face in hospital emergency rooms, hospices and other front-line settings.
That they’re humans, just like the rest of us. They can make mistakes. Their work affects them, and they take it home. We have this impression that they’re emotionally cut off from their work, and this couldn’t be less true. Also, healthcare workers don’t have all the answers. We have this fantasy that if anything goes wrong, we can go to the doctor and have it fixed, but they can’t save everybody. Even the concept of a hero—that they’re go ing to swoop in and save us—does a disservice because it feeds into that false impression.
There’s a stigma where it’s considered weak if you need mental health care, even though you work in a stressful environment dealing with death and traumatic incidents. Many doctors and nurses don’t access mental health services for fear that when they renew their licenses, they’ll have to reveal that and be further investigated—even in states where that’s not the case.
Another problem is the shortage of doctors and nurses that we’re experiencing and will be experiencing in the next decade as Baby Boomers age. Many places are short-staffed, height ening the burden on those that remain, which doesn’t help retain people. Patching things with
Traditionally, doctors and nurses are taught to keep an emotional distance, but that can cause them to compartmentalize and numb out feelings, which then spreads to their personal lives. They may be less able to en gage with loved ones and feel disconnected from patients so their work isn’t as mean ingful. Most healthcare workers care about people. They want to help patients and want to feel connected, so that disconnection is harmful to them and to their patients who don’t feel seen or cared for.
At the opposite end, some healthcare workers take on their patients’ suffering, bringing it home and obsessing about it. The idea is to find a balance—remaining open enough to connect, but not seeing yourself as the sole responsible person for a patient’s recovery. You’re not entirely in control, so realizing there are other forces at play when things go wrong, even if you made a mistake.
It’s essential that healthcare administra tions provide space and time off for staff to heal and grieve, encouraging staff to speak with chaplains or therapists—normalizing mental health care—and ensuring that therapy is covered by insurance and widely available in safe and confidential settings.
Jonathan Bartels, a nurse in Virginia, came up with The Medical Pause—a moment of silence after a patient dies to honor their life, think about what they meant to you and understand you did everything you could to save their life. Honor walks for organ donors are where everyone lines the hallway and watches as a patient is wheeled into the operating room after they’ve died and are going to have their organs transplanted into oth ers. Stepping back for a brief moment of mindfulness is a powerful way to set down emotions, rather than letting them lodge in your body.
Self-care—things like yoga, exercise, journaling, taking walks—and peer sup port are important, but administrations need to make time for them to happen. At Johns Hopkins Hospital, a project called RISE [Resilience In Stressful Events] allows practitioners to page a peer after a bad outcome. Sometimes, talking to someone like you that has been there themselves can be more helpful than a therapist.
Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@ gmail.com.
by Cristina Boyle
Reiki, a Japanese technique for stress reduction and relaxation that also promotes healing, is given by a laying of hands that has been practiced for thousands of years. The basis for modern reiki may have started in Tibet more than 2,500 years ago. The word reiki comes from two Japanese words—rei and ki. Rei means higher knowledge or spiritual consciousness. Ki means life energy.
This has the same meaning as in chi (Chinese), prana (Sanskrit) and ti/ki (Hawaiian). Life energy plays an important role in everything we do, and reiki harnesses that life energy to promote healing, relaxation and a sense of calm. Reiki is not a religion and does not interfere with any belief system, but it may enhance it.
When we are grieving, everything seems to go out of whack. Our minds can’t compute fast enough anymore and we feel like we are in a fog. We may experience symptoms like insomnia, headaches, loss of appetite, difficulty falling asleep, weakness, fatigue, feelings of heaviness, rollercoaster of emotions, aches, pains and other stress-related ailments.
Grief is an energy-depleting emotion. If we aren’t replacing or balancing the energy the body loses when grieving, we feel awful. If nothing is done to replenish the energy being removed from the body, we feel worse over time because a person’s body, mind and soul can only take this for so long before any number of unhealthy things start to happen.
Reiki promotes relaxation, improves sleep, reduces stress and tension, helps with pain management, reduces anxiety, soothes digestion, improves circulation and enhances heal ing. It is not unusual to get sick when grieving or have some sort of accident. These two outcomes may result in worse consequences than if we just emotionally felt our grief from the beginning.
Cristina Boyle is the owner of Happie Soul Wellness, located at 5000 Lenker St., Ste. 103, in Mechanicsburg, offering therapeutic massage, reiki, emotional support and self-awareness tools for personal growth. For more information, call 717-254-7250 or visit HappieSoul.org. See ads, pages 12 and 25.
Animals offer support to humans in innumerable ways, acting as loyal companions, providing soothing therapy and emotional support, and being attentive service animals for invaluable medical assistance. As animals increasingly take on these roles in public spaces, it is necessary to understand what each category offers and the type of access each is given.
“Some people misrepresent their animals as assistance animals in order to bring them to places where pets are not allowed, to avoid fees or out of a misunderstanding of the animal’s role,” states the American Veteri nary Medical Association (avma.org). It points out that although service, therapy and emotional support animals are sometimes referred to interchangeably, they are distinct categories, each with its own definition.
As defined by the U.S. Department of Housing and Urban Development, an as sistance animal is “any animal that works, provides assistance or performs tasks for the benefit of a person with a disability, or provides emotional support that allevi ates one or more identified symptoms or effects of a person’s disability.” If certain conditions are met, a person may be entitled to keep an assistance animal in a housing facility that would otherwise prohibit animals.
The Americans with Disabilities Act of 1990 defines a service animal as “any dog that is individually trained to do work or perform tasks for the benefit of an individ ual with a disability, including a physical, sensory, psychiatric, intellectual or other
mental disability.” Aside from miniature horses, no other species are included.
Service animals perform such tasks as helping with navigation, pulling a wheel chair, assisting during a seizure, providing protection or rescue work, alerting a per son to allergens and interrupting impulsive or destructive behavior.
Emotional support animals (ESA), accord ing to the Fair Housing Act and the Air Carrier Access Act (ACAA), can be any spe cies. Both laws require a disability-related need and a recommendation by a medical or mental health professional. ESAs do not have to be trained to perform a particular task and may be permitted in otherwise banned housing facilities. Some interna tional airlines allow them to travel at no ex tra cost. As of January 2021, following a U.S. Department of Transportation rule-tighten ing, virtually no American domestic airline allows ESAs to fly free. (Small dogs can still be flown by passengers paying extra.)
According to the ACAA, therapy animals may take part in animal-assisted inter ventions when there’s a “goal-directed intervention in which an animal meeting specific criteria is an integral part of the treatment process.” Animal-assisted ther apy may involve dogs, cats, horses, llamas, pigs and other species, typically in hospi tals, schools and rehabilitation centers.
While service animals are highly trained and can even receive certifications as psychiatric service dogs, ESAs are often pets that help a person to cope with daily life or situ ations they may otherwise find intolerable, such as being in stores, restau rants, museums and on airline flights and other public transportation.
Controversy has arisen when some people have pushed the line, claiming their pet is necessary for emotional support, but in reality, are just there to enjoy access benefits. Yet, in a survey of more than 500 Americans, both service dogs and emo tional support dogs were viewed favorably, and most participants reported feeling that the majority of people with such dogs were not taking advantage of the system.
There is seemingly no end to the emotional, physical and mental benefits dogs offer to humans. Regular visits with therapy dogs may improve the well-being of people seek ing addiction and mental health treatment. Animal-assisted interventions have been used among Canada’s correctional popula tion, for which mental health, addictions and trauma histories are major concerns.
Research published in the journal Anthrozoös found that animal-assisted therapy decreased the need for pain medi cation in people receiving joint replace ment therapy. Studies by the Delta Society suggests holding, stroking or simply seeing an animal may lower blood pressure while lessening feelings of hostility and increasing self-esteem. For children, service dogs can be trained to detect the scent of allergens like peanuts or gluten in food and even pro vide comfort to them and adult witnesses in courtrooms.
Be aware that out in public, certain rules of etiquette apply. Service dogs, in particu lar, should never be approached, talked to or touched unless permission is granted by the dog’s handler. And take no offense if the handler says no. Distracting a working dog can result in potential harm to the handler and may interfere with the dog’s focus and ability to follow potentially lifesaving commands or cues.
Veterinarian Karen Shaw Becker, DVM, has spent her career empowering animal guardians to make knowledgeable decisions to extend the life and well-being of their animals.
Willee Cole/AdobeStock.comtress, work and family routines can trap us in a pattern of negative thinking that feeds on itself and creates stress and unhappiness. With our internal and external worlds being bombarded these days with negativity, being optimistic is more impor tant now than ever before.
Gratitude is not just a feel-good word. It is an emotion expressing appreciation for what one has—a universal concept in nearly all of the world’s spiritual traditions. Practicing gratitude daily is proven to have actual physiological consequences. It helps lower inflam matory markers, influences epigenetics, improves the immune system and even helps the heart, adding years to life.
Optimism has been found to correlate positively with life satisfaction and self-esteem. “Heartfelt” emotions like gratitude, love and caring produce coherent brain waves radiat ing to every cell of the body, as shown by technology that measures changes in heart rhythm variation and coherence.
Our subconscious governs 90 percent of our thoughts and actions. It shapes our every behavior. But the subconscious mind is nothing other than neural pathways that have been established in the brain as a result of past beliefs and conditioning. Our subconscious does no thinking of its own, but rather relies on our perception of the world around us, interpreting verbal and nonverbal cues.
When we consciously turn negativity to positivity from the inside-out, the neural path way associated with negativity will take time to come down fully, so it is critical to practice gratitude regularly. Upon waking in the morning, say 10 things that you are grateful for. Keep a gratitude journal. Put sticky notes all over the house with gratitude messages—on photos, light fixtures, fans, exercise equipment—to create a zone of subliminal positivity.
Remember that our perspective can reflect either our pain or our power. That choice is in our hands. Know what you are grateful for each day.
Madiha Saeed, M.D., ABIHM, is the bestselling author of The Holistic RX, an international speaker, founder of HolisticMomMD.com and director of education for KnoWEwell.
Spiritual Steep Book Group – 6:30-8:30pm. Held 11/2, 16 & 30. November’s Book: The 4 Agreements by don Miguel Ruiz. $15. Firefly Hollow Holistic Wellness, 200 Farm Ln, York. 717-814-9136. Fire flyHollowWellness.com.
YogArt Chakra Mandala Workshop – 6-8:30pm. Also Nov 4. A creative mix of mind, body, spirit exercises that bring you into the flow to create mandalas that speak from spirit, removing blocks and empowering your best life. The Balance, 2201 Forest Hills Dr, Ste 9, Harrisburg. Pre-registration required: BalanceIsYours.com.
Friends of Fredricksen Online Silent Auction –Nov 4-17. Bid on 100s of items including gift cards, experiences, decor and more. Get your holiday shopping done early while supporting the library. Fredricksen Library, 100 N 19th St, Camp Hill. 717-761-3900. FredricksenLibrary.org.
YogArt Chakra Mandala Workshop – 6-8:30pm. A creative mix of mind, body, spirit exercises that bring you into the flow to create mandalas that speak from spirit, removing blocks and empower ing your best life. The Balance, 2201 Forest Hills Dr, Ste 9, Harrisburg. Pre-registration required: BalanceIsYours.com.
Basic Glass Fusing Class – 10am. Learn the basics of fusing glass: tools used, design techniques, types of glass. Create a unique one-of-a-kind piece (appx 2” x 1 1/2”). All supplies provided. $20. The Center of Balance LLC, 29 N Jefferson St, Greencastle. 717-643-1404. TheCenterOfBalanceLLC.com.
Intuitive Tarot Readings – 10am-4:30pm. Also Nov 19. With Judy Winfrey. Receive messages that offer clarity and guidance which can help you with everyday life as well as help open you to your own potential $80/hr. Gracefull Heart, 1953 W Trindle Rd, Carlisle. Pre-register: 717-240-0400 or Info@ Gracefull-Heart.com.
Tarot Readings – 10am-5pm. Reader John Tucker answers questions through the tarot in these private sessions. Hour or half-hour options. $100. Alta View Wellness Center, 4814 Jonestown Rd, Har risburg. Pre-registration required: 717-221-0133 or AltaViewWellness.com.
Inner Peace Holistic Expo Nov 5-6. 10am6pm, Sat; 10am-5pm, Sun. Enjoy free lectures and demonstrations, holistic and natural products and services, and more. $10/weekend. Hamburg Field House, Pine St, Hamburg. 610-401-1342. InnerPeaceHolisticExpo.com.
Gendai Reiki: Level I – 11am-5pm. The techniques of reiki are amazingly simple to learn. The ability to use reiki is not only taught, but also transferred to the student during a reiki class. $175. Firefly Hollow Holistic Wellness, 200 Farm Ln, York. 717814-9136. FireflyHollowWellness.com.
Mystic Sound Immersion – 11am-12pm. Come relax, release and recharge as Jennifer Rabenstein guides you through a mystic sound immersion by playing a variety of crystal singing bowls, rattles,
drums, gongs, chimes and more. $22. ReWeaving Balance, 5 Harrisburg Pk, Dillsburg. 717-943-4833. ReWeavingBalance.Earth.
Psychic Readings – 12-7pm. Psychic William Stillman connects to the spirit realm to bring forth messages in private, 1-hr sessions. Bring photo of loved one (living or deceased). $200 cash only. Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. Pre-registration required: 717-221-0133 or AltaViewWellness.com.
Cumberland County Women’s Expo – 9am2pm. The Women’s Expo brings together women of all ages for shopping, mini-spa treatments, entertainment and learning about products and services. Exhibitors will represent beauty, home, health and wellness, fashion, shopping, finance and more. Free. Carlisle Expo Center, 100 K St, Carlisle. 717-285-1350. AGreatWayToSpendMyDay.com.
Full-Body Reflexology Certification Course –Nov 12-13. 10am. Learn techniques in the Natural Electro-Magnetic Process for head-to-toe align ments including hips, tailbone, shoulders, pelvic and more. These techniques help to align the body and, in most cases, offer immediate relief of pain. NCBTMB provider #155. 12 CEUs. $425. Health Quest Holistics, 1517 N 7th St, Lebanon. 717-228-0612. HealthQuest4Life.com.
Archangel Michael, Mother Mary, Padre Pio Channeling – 10am-4pm. With Pat Cassel. Messages from Archangel Michael and the Angels, and potent healing energies from Mother Mary and Padre Pio are awaiting you. $100/hr, $60/30 mins. Gracefull Heart, 1953 W Trindle Rd, Carlisle. Pre-register: 717-240-0400 or Info@Gracefull-Heart.com.
Holiday Artist Market – 10am-4pm. Wide variety of artist vendors: watercolor/oil paintings, jewelry, candles, pastries, dog treats, handmade alpaca wool items, stones/crystals, recreated furniture, pottery, herbal teas/remedies, body scrubs/butters, local honey and more. All local. Discounts on Gift Certificates. Free admission. Carlisle Bowen Works, 616 W Main St, Mechanicsburg. 717-386-8279. CarlisleBowenWorkPA.com.
Walk-In Acupuncture – 10:30am-12:30pm. 2nd Sat. A 20-min seated acupuncture treatment using ear (auricular) and head points. Donation. Blue Mountain Acupuncture, 5521 Carlisle Pk, Ste B, Mechanics burg. 717-516-1080. BlueMountainAcu.com.
Tea & Tarot – 1-5pm. Held monthly on 2nd Sat with Pat Dumas. $65/25mins, $110/50mins. Firefly Hollow Holistic Wellness, 200 Farm Ln, York. 717814-9136. FireflyHollowWellness.com.
Reflexology and Ion Foot Cleanse – Nov 16-18. 9am-6pm. Lynn Diehl offers private reflexology sessions and ion cleanse foot baths. $75/reflexology; $40/foot bath. Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. For appt: 717-221-0133. AltaViewWellness.com.
Daughters of the Hollow – 7-9pm. Join us for our monthly women’s gathering facilitated by Reflexolo gist and Wild Women Circle Facilitator Tanya Gore. $40. Firefly Hollow Holistic Wellness, 200 Farm Ln, York. 717-814-9136. FireflyHollowWellness.com.
Shamanic Journey and Sound Healing Around the Stargate – 7-9pm. With Linda Gareh-Apple gate, Holly Blyler, Sharon Askey. Relax, rejuvenate and rebalance with potent sound healing. Sound can provide an opportunity to breakdown patterns no longer serving you. $20. Gracefull Heart, 1953 W Trindle Rd, Carlisle. Pre-register: 717-240-0400 or Info@Gracefull-Heart.com.
Intuitive Tarot Readings – 10am-4:30pm. See Nov 5 listing. Gracefull Heart, 1953 W Trindle Rd, Carlisle. Pre-register: 717-240-0400 or Info@ Gracefull-Heart.com.
Psychic Readings – 10am-5pm. Psychic William Stillman connects to the spirit realm to bring forth messages in private, 1-hr sessions. Bring photo of loved one (living or deceased). $200 cash only. Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. Pre-registration required: 717-221-0133 or AltaViewWellness.com.
One-on-One Mediumship and Intuitive Shamanic Healing Card Readings – 9am-4pm. With Melissa Colucci. Whether your reading facilitates discussion, promotes forward thinking or assists in dealing with everyday worries, your cards are truly meant for you, and you only, to act on. $75/$133. ReWeaving Balance, 5 Harrisburg Pk, Dillsburg. 717-943-4833. ReWeavingBalance.Earth.
Black Friday No Tax and The Wreathery Fresh Wreaths Event – Nov 25-Dec 24. 10am-6pm, Thurs/Fri; 10am-4pm, 1st, 3rd, 5th Sat. Have a cup of warm holiday punch, a treat and find the perfect unique gift for yourself or someone else. The Center of Balance LLC, 29 N Jefferson St, Greencastle. 717-643-1404. TheCenterOfBalanceLLC.com.
Small Business Saturday at Alta View Wellness Center – 11am-4pm. Join Alta View practitioners for mini-sessions and readings ($25/20 mins), gift certificates, shopping and more. Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. 717-2210133. AltaViewWellness.com.
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Read the full article by Cynthia Johannes-Beecher, owner of Your Yoga, in West York, for history, background and techniques to achieve positive physical and mental outcomes associated with mindfulness.
Local author and teacher, Cindy Beers , shares her personal experience with anxiety, depression, PTSD/trauma and stress, and how and what she eats positively affects the way she feels.
audience.
Local functional medicine practitioner, Dr. Tia McLaughlin , owner of Wholistically Simple Rx in East Berlin discusses her experience with how healthy body systems affect mood.
Almond / Blueberry muffins, Gut-healing smoothie, and Quinoa & beet root salad.
A qualified art therapist can help a child express what is beyond spoken language: unprocessed trauma, emotional and physical pain or the multilevel challenges of Autism Spectrum Disorder.
From low-energy snow guns to ecosystem restoral to carbon-free lift operations, ski resorts are taking steps to become more environmentally friendly. What can you do?
Downhill or cross-country skiing makes winter enjoyable and accommodates all ages and skill levels.
Today, in spite of some state bans on PFAS in food packaging and public pressure against its use in clothing, the danger remains.
This print guide connects you to local leaders in our community. The u symbol at the end of a listing indicates the practitioner also has a Premium Online Business Listing in the Directory at NaturalCentralPA.com, where they share more information, offers, coupons, reviews, events, articles, videos and photos. For a compilation of all premium online business listings in the Online Directory & Local Guides, see page 25.
Carolyn Romako
940 Century Dr, Ste D, Mechanicsburg 717- 610-4911 • CentralPennAcupuncture.com
We’ve been Central Pennsylvania’s center for compassionate, thorough and evidence-based acupuncture for 10 years. Our location is easily accessible with evening and weekend hours. Specialties include pain management and women’s health.
GIDDINGS ACUPUNCTURE PRACTICE, LLC AND ZEN & NOW APOTHECARY
Rhonda Giddings 4814 Jonestown Rd, #101, Harrisburg 717-657-1951 • GiddingsAcupuncture.com
A practice of healing art techniques from acupuncture, Traditional Chinese Medicine, massage, herbs and energy work to help patients and clients reach their individualized optimal health and vitalized longevity.
MELLA LUNA HEALING
Dawn R. Tule
717-486-7823
• MellaLunaStudios.abmp.com
Dawn provides compassionate service to deepen the understanding between you and your pet, whether in physical form or in spirit. Gain insight into what your animal friend is thinking and feeling. u
ARVIGO MAYA ABDOMINAL THERAPY®
309 Third St, New Cumberland
Jaque Hanson • 717-448-1281
Jaque@BeePresentWellness.com
The Arvigo ® session is a noninvasive treatment that repositions internal organs that have shifted by opening the flow of blood, lymph, nerve and Chi. Infertility, digestive and other benefits. Visit BeePresentWellness.com for details. See ad, page 21. u
Nancy Bittinger
616 W Main St, Mechanicsburg 717-386-8279 • CarlisleBowenworkPA.com
Bowenwork is renowned for its effectiveness in stimulating true healing from within. Through gentle yet powerful moves, even chronic problems “unwind” and balance is restored. u
Ryan Buehner, DMD, FAGD, AIAOMT
273 Hershey Rd, Hummelstown
717-220-1792
• HersheyDental.com
Provides full service family dental care, mercury-/metal-free options, fluoride-free, safe mercury removal, biocompatibility testing for dental material sensitivities, in-office ozone treatments, clear aligner orthodontics, Bruxism/tooth grinding guards. See ad, page 7. u
Carol Layton, DMD, MAGD, AIAOMT, NMD
273 Hershey Rd, Hummelstown
717-220-1792 • HersheyDental.com
Provides full service dental care, mercury/metal free, including safe removal of mercury. Biocompatibility testing for individual choice of materials; use of ozone for protection. See ad, page 7. u
• TheCenterOfBalanceLLC.com
Louise Kemper, RMI, Reflexologist, EOP, Artist Leslie Kemper Punt, Holistic Health Practitioner 29 N Jefferson St, Greencastle 717-643-1404
We offer reiki, foot/body reflexology, auriculotherapy, essential oil treatments, coaching and hypnosis for wellness and soul nourishment.
Our unique retail shop features holistic, vegan and natural products, artisan jewelry, clothing, accessories and more. See ad, page 13. u
LOVING HEART BLISSFUL SOUL Carrie Tetkoskie, RN 5015 E Trindle Rd, Mechanicsburg 717-775-8100
LovingHeartBlissfulSoul@gmail.com
A Cranial Sacral Therapy (CST) practice. CST promotes the body’s ability to heal and bring itself back to balance. Carrie incorporates her critical care experience as a RN, psychology degree and training to optimize treatments and help to relax the nervous system, better regulate emotions and reduce tension within the body. See ad, page 10. u
THE ROOTS OF HEALTH
Rachel Benbow, LMT, BA, MLIS 3540 N Progress Ave, Ste 106, Harrisburg 717-831-6936 • TheRootsOfHealth.com
Rachel relieves pain and frees blockages using CranioSacral Therapy or massage. From stress reduction, to illness/injury/surgery recovery, to management of autism/ADHD, your therapeutic experience is individualized. MSG009527.
Dr Owen Allison, DMD
100 S 18th St, Columbia, PA 17512 717-684-3943 or 717-285-7033
SusquehannaDentalArts.com
A full-service family dental practice providing 100% mercury-free restorations, quality non-surgical periodontal care, INVISALIGN, implant retained dentures and partials. See ad, page 24. u
COLONIAL DENTAL GROUP
Tammy del Sol, DMD 4940 Linglestown Rd, Harrisburg 717-901-7045 • CDGWellness.com
Our focus on Wellness educates and motivates patients to care for their overall health. We no longer place mercury fillings, nor encourage ingestion of fluoride for children or adults. We educate and safely serve our patients and protect the environment. See ad, page 8. u
Andrew Acklin, CPT, CES, HLC
701 N Mountain Rd, Harrisburg
717-514-5630
• BeHereNowHBG.com
Be Here Now is a multifaceted, holistic training center with multiple offerings in one location. In addition to personalized fitness programs or sport specific training, we offer a holistic approach to weight loss, strength training, functional and corrective exercise, lifestyle coaching, nutrition, chiropractic, massage therapy, reiki and community events. See ad, page 17. u
Cristina L Boyle, LMT
5000 Lenker St, Ste 104, Mechanicsburg 717-254-7250
• www.HappieSoul.org
Our focus is on integrative healing of body, mind and soul. We identify the root cause of discomfort and assist with physical and emotional healing. Also, massage with reiki, reiki for emotional support, couples reiki, light therapy/full spectrum sauna, more. Ask about our referral program. We all deserve to be Happie Souls. See ads, pages 12 and 25. u
415 Simpson Ferry Rd, Camp Hill • 717-686-4000
351 Loucks Rd, Ste B 2, York • 717-922-6700
3130 Columbia Ave, Lancaster • 717-399-2000 InteriorsHome.com
Organic and natural bedding free from irritants, allergens, pressure-point discomfort or temperature struggles so that you are assured the best night’s sleep possible. Visit our trained and certified mattress specialists who will help you find the best mattress for your needs. See ad, page 15. u
Sharon Askey
1953 W Trindle Rd, Carlisle 717-240-0400 • GraceFull-Heart.com
Gracefull Heart provides a peaceful, loving and supportive space to assist in your journey toward wholeness/ healing. Crystals, books, gemstones, jewelry, statues, incense, oracle cards (plus sample decks), crystal and metal singing bowls, pendulums and much more. See ad, page 17. u
Leia Anderson, BA, MS, ND
1524 Cedar Cliff Dr, Camp Hill 717-494-4500
• NaturalPathsToWellness.com
Leia is part of a unique, collaborative naturopathic practice in central PA. Her passion is providing safe, effective and individualized care for the whole family. See ad, page 11. u
Heather DeLuca, BS, ND
1524 Cedar Cliff Dr, Camp Hill 717-494-4500
• NaturalPathsToWellness.com
Heather is part of a unique, collaborative naturopathic practice in central PA. She provides a safe, effective and affordable alternative to conventional health care. See ad, page 11. u
Jessica Shoemaker, BS, ND
1524 Cedar Cliff Dr, Camp Hill 717-494-4500
• NaturalPathsToWellness.com
Jessica is the owner of Natural Paths to Wellness where nutritional therapies, alternative modalities and functional medicine testing are combined to create an individualized holistic approach to See ad, page 11. u
717-494-4500
• NaturalPathsToWellness.com
Ashlyn's enthusiasm for wellness and nutrition makes her a tremendous addition to NP to W. As a Naturopathic Doctor, she partners with patients to solve difficult acute and chronic health See ad, page 11. u
Sarah Glunz, MS, CNS, LDN
1524 Cedar Cliff Dr, Camp Hill
717-494-4500
• NaturalPathsToWellness.com
Sarah will design your optimal nutrition plan for managing your weight, food allergies or sensitivities, or medical condition while helping you to improve your relationship with food. She breaks down the plan you need to follow to accomplish your health and wellness goals into reasonable action steps providing support along the way. See ad, page 11. u
Andrew Zang
3514 Trindle Rd, Camp Hill
717-440-6197
• ZangPT.com
Zang PT is proud to help people regain an active lifestyle. Eliminate the need for pain, medication, injections and even frequent doctor’s visits. See ad, page 8. u
REWEAVING BALANCE
Beth Baublitz
5A Harrisburg Pike, Dillsburg
717-943-4833
• ReWeavingBalance.earth
Beth offers a variety of reflexology options ranging from pure relaxation to assisting in pain relief with a reiki touch; plus ReConnection Sessions, a clientled journey of body, mind and spirit unique for each individual. Check their online business listing for a variety of creative and connecting workshops offered at various times throughout the year. u
Rickie Freedman, ReikiSpace & Learning Place
2793 Old Post Rd, Ste 10, Harrisburg
717-599-2299
In-store Nature’s Marketplace features natural foods, supplements, herbal remedies, and foods for special dietary needs. See ad, page 3. u
• ReikiByRickie.com
Rickie Freedman, Reiki Master/ Teacher, P.T., offers the Gentle Touch, Deep Healing and Balancing of “Reiki by Rickie” sessions, as well as unique Therapeutic Massage including Indian Head Massage and Chakra Foot Massage. She teaches Reiki classes and workshops on stress management, positive attitude and more. See ad, page 7. u
Enjoy the little things, for one day you may look back and realize they were the big things.
~Robert Brault
Pamela Howard, DC, CCT
550 Coventry Dr, Mechanicsburg
866-522-3484
• AThermalImage.com
Thermal Imaging offers a safe, non-invasive way to visualize potential health concerns; providing early warning signs for a proactive approach to health, including breast health. Visit website for more information.
(Formerly Avian And Feline Hospital) 3300 Hartzdale Dr, Camp Hill 717-730-3755 • HealingCreatures.com
Our passion is pets. Holistic and traditional services tailored to meet pets’ needs (homeopathic, herbal, nutritional and behavioral).
Unique services offered include acupuncture, cold laser therapy and veterinary orthopedic manipulation (VOM). See ad, page 29. u
Beth A. Mills, LAc
5521 Carlisle Pike, Ste B, Mechanicsburg 717-516-1080 • BlueMountainAcu.com
Beth is a Licensed Acupuncturist and Board Certified Herbalist who provides the local community with Acupuncture, Bodywork, and Herbal Medicine to improve quality of life and enhance well-being. Acupuncture addresses health concerns such as allergies, stress, pain, sleep, digestion, women’s health and many others. u
Kara Lovehart
200 Farm Ln, York • 717-814-9136
FireflyHollowWellness.com
We are a full-service holistic wellness center offering an array of professional services that address clients’ individual needs. A holistic approach strives to integrate Mind, Body & Spirit, allowing wellness to occur. Services include medical massage, energy medicine, intuitive coaching, wellness education, nutritional coaching and much more. See ads, pages 12 and 21. u
Sharon Askey 1953 W Trindle Rd, Carlisle 717-240-0400 • GraceFull-Heart.com
Gracefull Heart offers many services to assist in maintaining wellness: Sacred Spirals Healing, Dominus Cervix™ Stargate sessions, reiki sessions, aura photography and AmpCoil™ sessions. We offer reiki classes and a diverse schedule of workshops. See ad, page 17. u
Harness the power of PositiveCognitive Psychology and Neuroscience to redesign your mindset and life. Expertly curated, personalized images & statements with sound track become a vision board on steroids to help you create a positive mindset in as little as 3 minutes per day. Lifetime access to a gifted sample session and a 10-day free trial are available at PrimeForGold.com. u
Dr. Tia McLaughlin East Berlin & virtually 717-465-8500 • DrTiaMcLaughlin.com
Learn to get to the root cause of chronic diseases, autoimmune, gut issues or Celiac Disease – Dr. Tia is a functional medicine practitioner and health coach who helps reverse symptoms through a whole-body approach. Receive one-onone coaching, lab evaluations, health consults and a private group. u
YOUR YOGA Cynthia Johannes-Beecher 1900 Orange St, West York 717-586-6494 • YorkYourYoga.com
Your journey is our passion at Your Yoga. We welcome everyone to learn in a safe, inviting, no judgment studio located near the fairgrounds. All body types welcome. Easy access with lots of free on-street parking. Hatha, Vinyasa Flow, Restorative, Chair and Gentle Yoga. See ad, page 24. u
NOTE: For guidelines and to submit a classified listing, email Publisher@ NaturalCentralPA.com. Listings are $25 for up to 25 words, or $1 per word over 25 words. Deadline is the 1st, for the next month.
START A CAREER YOU CAN BE PASSIONATE ABOUT – Publish your own Natural Awaken ings magazine. Home-based business complete with comprehensive training and support system. New franchises are available or purchase a magazine that is currently publishing. Call 239-530-1377 or visit NaturalAwakenings.com/mymagazine.
– Learn about what happens to the body when experiencing the trauma associated with grief, so you can heal quicker and move beyond the grief. Speaker and facilitator, Asha Scatchard is avail able for personal facilitation and group presenta tions. Visit EnergyBodyWorks.com and Tinyurl. com/Asha-HER-Summit. 717-843-5672.
CASHIER – Full- or part-time. Sonnewald Natural Foods in Spring Grove is seeking an experienced, accurate, neat and organized cashier; a strong team player with excellent customer service. Includes Fridays and Saturdays. Employee discount, paid vacation and holidays. Application at Sonnewald.org. See ad, back cover.
MASSAGE THERAPISTS & HOLISTIC PROFESSIONALS – Full- or part-time. Team-led, fun and supportive work environment. Send resumes to FireflyHollowWellness@gmail.com. Apply or learn more at FireflyHollowWellness.com. 717-8149136. See ads, pages 12 and 21.
– Natural Awakenings is looking for the right person with a passion for building relationships and selling print and digital advertising in the healthy, holistic and sustainable niches in South Central PA, as an independent contractor, partor full-time. Email your resume to Publisher@ NaturalCentralPA.com.
PERMANENT SKIN REJUVENATION THAT WILL NOT REVERT! – Z3 is the answer to instant de-aging for men and women. Increase collagen and elastin. Reverse the aging process using red algae, the strongest antioxidant and free radical scavenger in nature. Rebuild the dermal cell structure using plant therapy biomimetic tripeptides. Retail pricing available. Lifetime wholesale pricing available for a small one-time fee. View promo at LookYoungZ3.com. Order at EssanteOrganics.com/SLStecher. 717-571-7084.
