The Awakening: Coghlan Counselling Psychology.

Wayne Coghlan, B.Sc., M.A., D.C. M.A. in Counselling Psychology. Anger Management Collingwood. Anger management; Men's issues; Family and Marital Counselling; Stress Management; Personal psychology and counselling. As also a Doctor of Chiropractic I have a special appreciation of the mind-body connection. www.drwaynecoghlan.com, http://collingwoodcounsellingpsychology.blogspot.ca, drwaynecoghlan.blogspot.com

                               The Awakening                            

The Awakening.

 There comes a time in your life when you finally get it ...

When in the midst of all your fears and insanity you stop dead in your tracks and somewhere the voice inside your head cries out "ENOUGH! Enough fighting and crying or struggling to hold on." And, like a child quieting down after a blind tantrum, your sobs begin to subside, you shudder once or twice, you blink back your tears and through a mantle of wet lashes you begin to look at the world from a new perspective.

A New Dawn

This is …. your …. awakening.

You realize that it is time to stop hoping and waiting for something, or someone, to change, or for happiness, safety and security to come galloping over the next horizon. You come to terms with the fact that there aren't always fairytale endings (or beginnings for that matter) and that any guarantee of "happily ever after" must begin with you. Then a sense of serenity is born of acceptance.

So you begin making your way through the "reality of today" rather than holding out for the "promise of tomorrow." You realize that much of who you are, and the way you navigate through life is, in great part, a result of all the social conditioning you've received over the course of a lifetime.

And you begin to sift through all the nonsense you were taught about - how you should look and how much you should weigh - what you should wear and where you should shop
- where you should live or what type of car your should drive - who you should sleep with and how you should behave - who you should marry and why you should stay - the importance of bearing children or what you owe your family….

Slowly you begin to open up to new worlds and different points of view. And you begin re-assessing and re-defining who you are and what you really believe in. And you begin to discard the doctrines you have outgrown, or should never have practiced to begin with.

You accept the fact that you are not perfect and that not everyone will love, appreciate or approve of who or what you are... and that's … OK... they are entitled to their own views and opinions. And, you come to terms with the fact that you will never be a size 5 or a "perfect 10".... Or a perfect human being for that matter... and you stop trying to compete with the image inside your head or agonizing over how you compare. And, you take a long look at yourself in the mirror and you make a promise to give yourself the same … unconditional love and support you give so freely to others. 

Then a sense of confidence is born of … self-approval.

And, you stop maneuvering through life merely as a "consumer" hungry for your next fix, a new dress, another pair of shoes or looks of approval and admiration from family, friends or even strangers who pass by. Then you discover that "it is truly in giving that we receive [1] and that the joy and abundance you seek grows out of the giving. And you recognize the importance of "creating" & "contributing" rather than "obtaining" & "accumulating."

And you give thanks for the simple things you've been blessed with, things that millions of people upon the earth can only dream about - a full refrigerator, clean running water, a soft warm bed, the freedom of choice and the opportunity to pursue your own dreams.

 



 








And you begin to love and to care for yourself. You stop engaging in self-destructive behaviors, including participating in dysfunctional relationships. You begin eating a balanced diet, drinking more water and exercising. And because you've learned that fatigue drains the spirit and creates doubt and fear, you give yourself permission to rest. And just as food is fuel for the body, laughter is fuel for the spirit and so you make it a point to …  create time for play.

Then you learn about love and relationships - how to love, how much to give in love, when to stop giving and when to walk away. And you allow only the hands of a lover who truly loves and respects you to glorify you with his touch. You learn that people don't always say what they mean or mean what they say, intentionally or unintentionally, and that not everyone will always come through and interestingly enough, it's not always about you. So, you stop lashing out and pointing fingers or looking to place blame for the things that were done to you or weren't done for you. And you learn to keep your Ego in check and to acknowledge and redirect the destructive emotions it spawns; anger, jealousy and resentment.

You learn how to say I was wrong and to forgive people for their own human frailties. You learn to build bridges instead of walls and about the healing power of love as it is expressed through a kind word, a warm smile or a friendly gesture. And, at the same time, you eliminate any relationships that are hurtful or fail to uplift and edify you. You stop working so hard at smoothing things over and setting your needs aside. You learn that feelings of entitlement are perfectly OK and that it is your right to want or expect certain things. And you learn the importance of communicating your needs with confidence and grace. You learn that the only cross to bear is the one you choose to carry and that eventually martyrs are burned at the stake. Then you learn to distinguish between guilt, and responsibility and the importance of setting boundaries and learning to Say NO. You learn that you don't know all the answers, it's not your job to save the world and that sometimes you just need to …   …Let Go.

Moreover, you learn to look at people as they really are and not as you would want them to be and you are careful not to project your neediness or insecurities onto a relationship. You learn that you will not be more beautiful, more intelligent, more lovable or important because of the man on your arm or the child that bears your name. You learn that just as people grow and change, so it is with love and relationships and that that not everyone can always love you the way you would want them to. So you stop appraising your worth by the measure of love you are given. And suddenly you realize that it's wrong to demand that someone live their life or sacrifice their dreams just to serve your needs, ease your insecurities, or meet "your" standards and expectations. You learn that the only love worth giving and receiving is the love that is given freely without conditions or limitations. And you learn what it means to love. So you stop trying to control people, situations and outcomes. You learn that "alone" does not mean "lonely" and you begin to discover the joy of spending time "with yourself" and "on yourself." Then you discover the greatest and most fulfilling love you will ever know. Self Love. And so it comes to pass that, through understanding,…your heart heals; and now all new things are possible.

Moving along, you begin to avoid Toxic people and conversations. And you stop wasting time and energy rehashing your situation with family and friends. You learn that talk doesn't change things and that unrequited wishes can only serve to keep you trapped in the past. So you stop lamenting over what could or should have been and you make a decision to leave the past behind. Then you begin to invest your time and energy to affect positive change. You take a personal inventory of all your strengths and weaknesses and the areas you need to improve in order to move ahead, you set your goals and …map out a plan of action to see things through.

You learn that life isn't always fair and you don't always get what you think you deserve and you stop personalizing every loss or disappointment. You learn to accept that sometimes bad things happen to good people and that these things are not an act of God... but merely a random act of fate.

And you stop looking for guarantees, because you've learned that the only thing you can really count on is the unexpected and that whatever happens, you'll learn to deal with it. And you learn that the only thing you must truly fear is the great robber baron of all time - FEAR itself. So you learn to step right into and through your fears, because to give into fear is to give away the right to live life on your terms. You learn that much of life truly is a self-fulfilling prophesy and you learn to go after what you want and not to squander your life living under a cloud of indecision or feelings of impending doom.

Then, YOU LEARN ABOUT MONEY... the personal power and independence it brings and the options it creates. And you recognize the necessity to create your own personal wealth. Slowly, you begin to take responsibility for yourself by yourself and you make yourself a promise to never betray yourself and to never ever settle for less than your heart's desire. And a sense of power is born of self-reliance. And you live with honor and integrity because you know that these principles are not the outdated ideals of a by-gone era but the mortar that holds together the foundation upon which you must build your life. And you make it a point to keep smiling, to keep trusting and to stay open to every wonderful opportunity and exciting possibility. Then you hang a wind chime outside your window to remind yourself what beauty there is in Simplicity.

Finally, with courage in your heart and with God by your side you take a stand, you take a deep breath and you begin to design the life you want to live as best as you can.

A word about the Power of Prayer: In some of my darkest, most painful and frightening hours, I have prayed, not for the answers to my prayers or for material things, but for my "God" to help me find the strength, confidence and courage to persevere; to face each day and to do what I must do.

Remember this: You are an expression of the Almighty.  The spirit of God resides within you and moves through you. Open your heart, speak to that spirit and it will heal and empower you. My "God" has never failed me.

Sonny Carroll

Frequently Asked Questions: Collingwood Counsellor

Frequently Asked Questions: Collingwood Counsellor

Wayne Coghlan, B.Sc., M.A., D.C. M.A. in Counselling Psychology. Anger Management Collingwood. Anger management, Family and Marital Counselling, Stress Management, Personal psychology and counselling, Counseling, Counselling Collingwood, Men's issues As also a Doctor of Chiropractic I have a special appreciation of the mind-body connection.

Why did I go into counselling and why might you benefit from it?

My Story: 

Through my interaction with patients and providing relief for physical conditions, it became apparent to me that at least 2/3 of the problems I was treating originated or were strongly aggravated by emotional issues. The other 2/3 were physical/mechanical in nature .... that extra 1/3 being the overlap between the two.

Now if you were to see me for a pain in your neck or back, I usually get good result in treating you in my office. Yet my goal is to go beyond treating you for your immediate pain, and if we can determine the underlying cause of your problem.

For example, if your headaches were caused by chronic tension in your neck muscles.... because when you sit at a computer you are slumping or otherwise trying to fit yourself into a poorly setup computer station ... then instead of chasing the problem ....by identifying and correcting it ... we can more likely get ahead of the problem and prevent its impact on your health and well being.


For many people the emotional issues are apparent in their posture, their expression and countenance, how they talk, and ... when I put my hands on their back there is a different feel to the muscles that tells me this person is dealing with to no small extent is some emotional problem.

As with a mechanical cause of a patient's problem, it seems to me that if a patient's problem, for example that headache from chronic muscle tension, is at least in part caused by emotional issues, then identifying the cause gives us a better opportunity to manage cause and its impact on your health and well being.

Many times, I would share my impression with the patient. Patients would often open up to me and share a bit of their story, and where appropriate, i might share my insight. I recognized I was not a professional counsellor and was always cautious to not cross professional boundaries, and often would refer the patient to professional, yet many patients expressed their gratitude that the interaction and insight I could share, was beneficial.  

As a side point, many times a patient's emotional pattern get enmeshed with the physical pain pattern, and as many body workers such as chiropractors and massage therapists will attest to, once you relieve the physical pattern, it often frees up the emotional blockage and many patients cannot help but share their story. 

In going through my own life's journey, in particular seeking better understanding of the challenges ... and is it not in the difficult times that we are open to the most important lessons .... in particular going through a painful divorce and seeking understanding of what my part of it was, what could I have done differently.. more could DO differently in the future .. I read voraciously .. and found many more insights that I could share with others.

As a health professional I appreciate that it is a privilege to assist a patient toward their goals and it is personally gratifying to know that I have been able to offer a constructive influence.

Recognizing that I had an aptitude toward counselling, I appreciated that I would do well to gain the credentials necessary to serve on a more professional basis. I accordingly completed my Master's in Counselling Psychology in 2011.

I found it gratifying that of the many of the concepts discussed through the Master's program I had already developed similar ideas on in my own. I was also humbled to learn that there was... much more to learn. And that is part of the joy of any new endeavour....there is always something new to learn. 

Why counselling for you?  

For most people, we can change the tires on the car or do a simple oil change. However, for most people overhauling an engine or rebuilding a transmission if far to complex a job to tackle without special training and insight.

Well...most people can handle the day to day stresses and questions of life. Yet life and relationships are inherently more complex and absurd than even the most highly engineered car. And it is not that uncommon that what we expect from life is so different that what we get, and we find ourselves not even knowing the questions let alone what the answers could be. As with the complexities of a transmission, sometimes it's helpful to see a person with special training and insight.

If this describes you, please read on.

What does a Counsellor do?

•  Careful listening is the largest part of what all counsellors do.
• They make sure clients have defined the problem areas in their own terms and help them define what they wish to do next.
• Some will then be more active, offering suggestions for further ways of investigating or beginning to resolve the problems; others are less interventive and let the work proceed more at the client's pace.

What kinds of problems can I talk to a counsellor about?

• There are no hard and fast rules. If something is troubling you it can be worth spending some time thinking about why this may be happening. There are however a number of issues that frequently come up, for example:

        - Relationship difficulties. Family and friends, colleagues, commitment,
          jealousy, abuse
        - Family issues. Partners, children, parenting, separation and divorce,
          homesickness
        - Lack of confidence. Worried about failing, never being good enough,
          feeling judged
        - Depression. Feeling isolated, lonely, empty, tearful, unloved, suicidal.
        - Repeated destructive behaviour. Binge eating, harming yourself,
          abusive relationships, alcohol, drugs
        - Stress.
        - Feeling out of control, panic attacks, feelings of inadequacy
        - Bereavement. Loss, anger, loneliness, sadness & depression
        - Anger management.
        - Life skills
        - Marriage and relationship skills

• The counsellor can also direct you to other services that may be useful to you.

What do I say?

• It doesn't really matter how you present your problem.
• You can say whatever you like.
• Sometimes there is silence; sometimes you might find yourself saying things you had not expected to say.
• The counsellor will help you explore the matter with you to help you come to your own better understanding.

Will the counsellor give me advice?

• Counsellors don't ever give advice of the "I'd leave your job if I was you" variety since the purpose of counselling is to help you make your own decision.
• They will never make a moral decision about the course of action you ought to take. The goal is to help you understand your own thoughts, behaviours, and values.
• They may sum up what they understand you have been saying so far in order to help you move on and form a plan of action.
• They can offer pointers to how others have successfully dealt with common problems and may also make suggestions of the "have you thought of the following" variety.
• These suggestions will be drawn from their training in what is helpful and their experience of what has helped others and of course can be rejected if you feel they are unhelpful.

Do I have to pay?

• Fees for service at may office are $70 per session. A session is approximately one hour.

What will the counsellor think of me - will they think badly of me for getting into a mess?

• Many of our problems arise just because we are human. Life is complex and there are few who do not stumble or struggle.
• For my own perspective, I take it as a sign of strength and maturity that a person will reach out for help.
• We all make mistakes and have to learn from them, and it is normal to need several goes before we get something right.
• Counselling is based in the belief that most people naturally strive to make the best use of themselves.
• When something goes wrong, it is usually because we are pushing ourselves too hard; because we are in a muddle for reasons we don't fully understand or because we are actually are suffering some form of mental distress which is distorting our view of reality.
• Therefore judging clients is not helpful or relevant; they need to be supported in finding their own way out of the problem.

How can it be right to be in need of help?

• Most people can handle changing a tire or the oil in the car. However engines and transmissions are complex and if they malfunction, it requires special knowledge to make them work. Life and relationship are inherently more complex than any transmission and from time time, people need some help to sort out the complexities, if not absurdities, of trying to make sense of it all. Seeking help means we recognize our own limitations and it is healthy to reach out for assistance.

Does asking for counselling mean admitting failure?

• Paradoxically it can be seen as a matter of strength to ask for counselling.
• Many people think that they are being strong in not seeking help whereas in fact those who can admit to their difficulties could be considered the strong ones.
• Asking for counselling often mean you have taken the first difficult step on the road to resolving the problem.
• The most successful people often seek advice from the experts in their fields. How well does it work when you  try to push your own car, by yourself, out of a snow drift?
• A story... a young boy was digging in the yard to build a fort when he hit a large rock. His father watched him from the window as the boy pushed and heaved all to now success. Eventually the father went to the boy and asked how he was doing. The boy, near tears, said " Dad, I've used all my strength to move this rock and I just can't do it." The father said, "No, you haven't used all your strength... you haven't asked me."

What if I still feel ashamed of my problems?

• Counsellors do accept that it is natural to want to appear successful and that most of us feel some shame when we have problems and so don't want to advertise our difficulties.
• This is one of the reasons we place a great emphasis on confidentiality.

How confidential is counselling?

• Counsellors work to a strict Code of Ethics which means they must inform you of the limits of confidentiality and then stick to these rules.

       
What  are the limits of confidentiality?

• This varies from service to service but normally everything you say is kept confidential to the counselling service unless there is clear evidence someone may be at a severe risk. This includes imminent risk of harming yourself; harming another person; or a child or dependent adult is being subject to abuse or neglect. 
• Where ordered by a Court of Law a counsellor may be obligated to make disclosure.
• Counsellors may seek disclosure with your consent in order to work with other professionals on your behalf.
• Counsellors may confer with other counsellors to gain insight in management of your case. In such discussion, counsellors are duty bound to protect your confidentiality, your identity, privacy and dignity.
• This will be discussed with you before beginning counselling.

Should I be worried about the limits of confidentiality?

• Generally clients of counselling services find the level of confidentiality more than adequate.
• Often the worry about disclosure lessens when the client has had a chance to discuss the problem. When the counsellor speaks to others, it is usually because the client wishes them to know; disclosures made against the clients wishes are extremely rare.
• However, if you are worried about the implications of any breach of confidentiality you may wish to:

            - Speak to a counsellor in general terms first in order to see how their
              Code of Ethics may apply to your particular situation.
            - As you are connecting with this site, you do have access to the
              internet. You may be able to search for anonymous help through a
              telephone line.
            - 211 Ontario may also direct you to the appropriate services.

Where can I get further information?

• You can consult the Canadian Counselling and Psychotherapy Association web site for their perspective on FAQs and a detailed document on counselling ethics.

Does counselling work for everybody?

• No, but it seems to offer at least some help to the majority so is worth a try.
• Your counsellor will check out with you to see if talking is helpful - and if not will help you look for something else.
• A study on the effectiveness of counselling determined that the most important factor was the client being able to acknowledge his/her issues and willingness to make changes in how they think and interact with their world. Effective counseling is a two way street. It takes a cooperative effort by both the person receiving counselling and the counsellor. And it takes a commitment to make sometimes difficult changes in behavior or thinking patterns. The second most important factor was being able to establish a therapeutic relationship (rapport) between the client and counsellor. It is important that you and your counsellor establish a good relationship that allows you to be completely honest about your thoughts and feelings. The third factor was the counsellor's skills.
  
  While you are responsible for making changes in your life, an effective counsellor can help pinpoint the obstacles in your way. If you have control over these obstacles, a counsellor can suggest behavioral changes to help you overcome them. If these obstacles involve factors outside of your control, your counsellor can teach you coping mechanisms that will foster your well being in trying circumstances.
  
  An effective counselor can identify negative thinking patterns that may be feeding feelings of sadness, depression or anxiety. By encouraging you to build upon personal strengths and suggesting skills that can overcome self-inflicted feelings of hopelessness, a counsellor can help you develop a more positive attitude.
  
  A good counsellor can assist you in making positive changes in your relationships with others, helping you recognize behaviors that may be contributing to a troublesome relationship. Your counsellor can teach you effective ways of communicating, clearing the way for honest exchanges with people in your life who may be causing you emotional pain.
  
  You can determine whether your work with your counsellor is effective if you begin to obtain insights about your own thoughts and behaviors that may have eluded you before. Over time, you should be able to recognize patterns in the way you act, trace their sources and identify stumbling blocks to your happiness that you may have unwittingly created. The end result is personal growth that empowers you to control your life and enjoy positive, life-affirming relationships with others.
  

What if I definitely want a male or female counsellor?

• This is part of establishing a rapport with your counsellor. However, it may be beneficial to consult with counsellor of the opposite gender as s/he may be able to offer a new perspective.

Will the counsellor have experienced problems like mine?

• Very possibly.

• Having problems is part of being human. Many counsellors come into the work because of their experience of successfully resolving personal problems through therapy.

• All will have had their own experience of being a client.

• Therefore although the counsellor may not have experienced the particular problem which you bring, they will all have had experience of being in distress and of seeking counselling help from another.
• Although the counsellor may not have had the same experience, s/he will have empathy for yours.

Wouldn't I be better to try and sort it out for myself?

• Of course there are ways you can help yourself apart from counselling - counselling is just one of the answers.

• Many problems can be sorted for yourself - however it doesn't need to be an either/or situation.

• Counselling is a resource for when you need extra help.

What about talking to my friends or relative?

• Many of the reasons that make counselling effective also apply to talking with friends and relatives. Therefore a talk with a friend may well be helpful and counsellors often encourage clients to use their social support network. However there are some drawback to using personal connections as your only confidants and support.

• Friends and family might feel a conflict of loyalty and find it hard to keep things confidential
• Friends and family might become upset themselves by what you are telling them
• Friends and family might be put out if you don't accept their advice
• If you need lots of help friends and relatives might begin to feel resentful and you might feel guilty. Counsellors have had training and have formal support and a work structure which helps them to deal with upsetting and difficult situations; friends and relatives may begin to feel overburdened, especially if they have their own problems too.
• Finally, sometimes we need slightly more specialist help than friends and relatives can provide.
• If you do choose to confide in your personal connections, do be wary that they have mature insight into life's complexities, do not have their own "axe to grind" through you, and will respect your privacy and dignity.

Some people have suggested I just have a stiff drink and pull myself together.

• Alcohol is very useful for enhancing a positive mood or a pleasant occasion.
• One of the beneficial effects of alcohol is the half hour or so to sit and be still and relax and ponder your options while you enjoy your drink.

• Sometimes a drink might seem to revive flagging spirits and help you relax but alcohol doesn't really help solve significant problems. It can even worsen the situation because of its tendency to cause depression and other problems if you drink too much.

Does seeing a counsellor mean I am ill?

• No, seeing a counsellor doesn't mean you are ill.

• However, where there are some symptoms of an illness - depression, anxiety etc. - counselling can be helpful.

• Counsellors will not treat you as a sick person, but rather as someone going through a bad time.

Is counselling like psychiatry?

• Counselling bears little relation to psychiatry except that both deal with emotional and mental processes.

• Psychiatrist are trained medical doctors, who work largely through diagnosis of illness and then by prescribing a treatment - usually involving medication.

• Counsellors are normally non-medical personnel who work by talking and encouraging you to find your own solutions, often by changing how you think about things, or helping you learn new skills.

• Counsellors can however recognize the symptoms of severe mental distress, and may suggest you consider medical help if this is appropriate.

                                 Adapted from original source: http://www.student.counselling.co.uk/faq-all-s.html

Wellness Wheel - Creating a Balance

Wayne Coghlan, B.Sc., M.A., D.C. M.A. in Counselling Psychology. Anger Management Collingwood. Anger management, Family and Marital Counselling, Stress Management, Personal psychology and counselling, Counseling, Counselling Collingwood, Men's issues As also a Doctor of Chiropractic I have a special appreciation of the mind-body connection.

 Living in Balance - Wellness Wheel

 

Collingwood Counselling

Living in Balance

Wellness is more than just eating your greens and washing your hands... of course those are important habits. But what if you are working to the point that your relationship with your family and community suffers? What if you live to work but don't have a greater sense of purpose?

Healthy living requires a multidimensional approach. You are a whole being and therefore need to examine all the facets of your life. Attached are two versions of the wellness wheel with the components listed. Although you may find many versions of the wellness wheel, they all essentially cover the same aspects.

• Spiritual: Commitment, active devotional, worship and service life
• Emotional: Development, in touch with and express feelings creatively
• Intellectual: Continued learning, reading, training
• Relationships: Close, intimate and nurturing
• Physical: Regular exercise, rest, healthy diet, weight control
• Family: Emotional involvement, connection, supportive, quality time
• Relaxation: Stress and time management, fun, rest, play
• Hobbies: Meaningful and fulfilling for creative expression and fulfillment
• Financial: Living within means, responsible, saving, giving
• Professional: Contented, fulfilled, using your abilities
• Service: Actively involved in serving others
• Purpose: Having a clearly defined life purpose and working towards fulfilling it.

Print this image and then on the spokes of the wheel score yourself (with ten being the highest level of achievement). You can colour the wheel from the center out if you like the artistic approach. This will give you some measure of how balanced your life is ... or how much out of balance it is.

The goal is to have a full and rounded wheel.  Just as with a bicycle wheel, flat areas make for a bumpy and less than comfortable ride through life.

With a different color or pattern shade in where you would like to be in a six month's time. Then make a plan of how you will work towards achieving these goals.

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Wellness Wheel Alternate

Here is an alternate presentation of the Wellness Wheel. Note that some of the dimensions have been customized as can your own wheel. The dimensions being what you have determined are important to your concept of complete wellness.
If you have any questions about your own well being and how to better round out your life, please give me a call and we can talk.

Best regards,

Wayne Coghlan, 

Collingwood Counselling Psychology.
 

705 445-5401

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Wayne Coghlan A graduate of the University of Guelph School of Human Biology, and the Canadian Memorial Chiropractic College. Further education in Sports Sciences, and I just completed a Master's degree in Counselling Psychology. Played varsity sports - Rugby, Football. Worked my way through school doing physical labour ... I know the realities of the work place. Gardening, canoe trips, Being a good parent. To help people find relief from pain and poor health identify and correct the underlying causes of dis-ease and injury to help people live well ... younger-longer to offer a constructive influence in the lives I have the privilege to interact with. Post a Comment    Please feel free to offer your thoughts and comments. Submissions will be monitored for their constructive contribution to the issues at hand. Posted by Wayne Coghlan

Links: Dr. Wayne Coghlan  http://collingwoodcounsellingpsychology.blogspot.ca/ Supplementary links: http://acoustic-shockwave-therapy.blogspot.com http://drwaynecoghlan.blogspot.ca/ http://www.collingwood-chiropractor.com http://collingwoodchiropractic.blogspot.ca/ http://collingwood-chiropractor.blogspot.ca/ http://wasagabeachchiropractor.blogspot.ca/ http://wearemillions.blogspot.ca/ http://chiropractorcollingwood.blogspot.ca/ http://collingwood-chiropractic.blogspot.ca/ Please disregard Wayne Coghlan of the Collingwood Counselling Psychology clinic in Collingwood Ontario is a counsellor who does counselling in Collingwood. Especially good at anger management counselling and being a counsellor for anger management, as well as good at men’s issues counselling and being a counsellor for men’s issuse, as well as good at marriage and family counselling and being a counsellor for marriages, as well as families. So why not see Wayne Coghlan Counselling psychology for Counselling in Collingwood? Call now! 705 445-5401

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Questions/Comments/To book and appoint:

email me at drwaynecoghlan@gmail.com 

or call me at  705 445-5401

Links:

http://acoustic-shockwave-therapy.blogspot.com

http://drwaynecoghlan.blogspot.ca/

http://www.collingwood-chiropractor.com

Supplementary links:

http://collingwoodcounsellingpsychology.blogspot.ca/

http://collingwoodchiropractic.blogspot.ca/

http://collingwood-chiropractor.blogspot.ca/

http://wasagabeachchiropractor.blogspot.ca/

http://wearemillions.blogspot.ca/

http://chiropractorcollingwood.blogspot.ca/

http://collingwood-chiropractic.blogspot.ca/

Wayne Coghlan

Please ignore:

Wayne Coghlan of the Collingwood Counselling Psychology clinic in Collingwood Ontario is a counsellor who does counselling in Collingwood. Wayne Coghlan in Collingwood is good at anger management counselling and being a counsellor for anger management in Collingwood, Ontario, as well as good at men’s issues counselling and being a counsellor inCollingwood for men’s issues, as well as good at marriage and family counselling and being a counsellor for marriages, as well as families. So why not see Wayne Coghlan Counselling psychology for Counselling in Collingwood? Call now! 705 445-5401

Wayne Coghlan, B.Sc., M.A., D.C. M.A. in Counselling Psychology. Anger Management Collingwood. Anger management, Family and Marital Counselling, Stress Management, Personal psychology and counselling, Counseling, Counselling Collingwood, Men's issues As also a Doctor of Chiropractic I have a special appreciation of the mind-body connection.

Sleep Better

Sleep Better - Some suggestions

We all have times when adequate sleep seems to elude us.  For the most part, these episodes are a short lived part of the normal cycles of life. *

Persistent lack of sleep - beyond several weeks at a time - produces fatigue, depression, confusion, impaired short-term memory, concentration and alertness. Long term lack of sleep impairs your ability to fight off disease and repair tissue.

Effects of chronic sleep deprivation

Your proper sleep pattern is what works for you. There are documented cases of people who get by very well with only a few hours of sleep yet others who feel their best with ten! People in many tropical countries find it very necessary to enjoy their mid-day ciesta. If you are reasonably well rested through your day and able to function well, lack of sleep is not necessarily your problem.

Your habits - both what you think and do - can cause many chronic sleep problems. 

Sleep problems are not insurmountable.  If your sleep is disturbed over longer periods of time, the suggestions in this post can help you sort your way through.

Here are seven ways to sleep better.

Sweet Dreams!

If ongoing sleeplessness is a concern to you, take a look at your habits and do some fine tuning as necessary.

1. Establish a sleep schedule. 

Going to bed too early?  Many people will go to bed because they are bored. Then they are frustrated because they aren’t tired enough to sleep well.  This only results in longer periods of lousy sleep.

Instead, decrease your slumber time by retiring later, to when you are obviously tired, and also rising earlier. You may get less bed-rest, but if you accept you’ll sleep more soundly, you will lose your apprehension about it. 

Your body’s internal timekeepers want predictability.  Going to bed and getting up at the same time every day, including weekends, is probably the most important step towards establishing good sleep patterns.  

Circles of daily life

Studies find that adults who sleep more than eight hours a night (long sleepers) or less than seven hours of slumber, report more sleep complaints than people who get just the right amount of shuteye -- between seven and eight hours per night.  Too much sleep may be just as unhealthy as too little.

Save the bedroom for sleep and romance

Limit bedroom activities. 

Watching TV, scheduling tomorrow’s agenda, problem-solving with your spouse and even reading are activities associated with wakefulness.  These activities can help someone wind down, but if your rest is poor, use the bedroom strictly for sleep (and romance).  This helps separate the active part of your life from sleep time. 

  









2. Separate sleep from wakefulness. 

If you can't sleep - stop trying.

If you persistently find yourself lying awake for a long time, you may soon expect to have troublefalling asleep. Often, worrying about lack of sleep keeps people awake!

When you languish between sleep and wakefulness for more than 15 minutes, get up.  Watch a quiet nature program or read something dull.  Go back to bed only when you feel drowsy.

3. Regulate your body heat.

Even small ups and downs in body temperature play a large role in your biological rhythms.  Sleep generally follows the cooling phase of your body’s temperature cycle.  Normally, peaks and troughs in temperature parallel exposure to light and darkness, but if your inner thermostat is following its own independent schedule, your sleep may be disrupted. 

A hot bath just before bedtime can increase body temperature ... if you have trouble sleeping, bathe earlier or enjoy a warm but not a hot bath.

Avoid vigorous activity within a few hours of bedtime as it can raise your body temperature and keep you awake. 

While exercise early in the day does not directly promote better sleep at night, it does promote better wakefulness.  Getting outdoors and exposure to early morning sunshine can help keep your system in synch with the natural light-dark cycle. Exercise helps promote emotional and physical wellbeing and is associated with healthier sleep patterns. 

4. Skip caffeine - even in mid-afternoon. 

Stimulants..get it?!

Caffeine is a stimulant and can linger in the system up to eight hours.  Even for people who drink coffee before bed and think they sleep well, research shows significant sleep disturbances when monitored in the lab.  Remember that tea, chocolate, colas, other foods and many medications can contain caffeine and may impair sleep. 

Smoking impairs sleep because nicotine has a stimulant effect similar to caffeine.

Avoid nightcaps. 

While alcohol does help you fall asleep, as it is metabolized by the body, it releases a natural stimulant that disrupts sleep during the second half of the night.  The greater the quantity of alcohol consumed, the worse the disruption.

A small snack - not a feast - eaten before bed promotes sleep.

5. Screen out nocturnal noises.

You will likely get used to soft, rhythmic sounds such as the furnace kicking in, however, louder sporadic noise from traffic or aircraft can be more disruptive than you might think.

If you can’t eliminate the noise, try muffling its sound.  Carpeting and draperies help. 

Create white noise - an even low level sound that masks other more intrusive noise.... Run a fan, tune the radio to a blank spot on the dial.

6. People who try to ‘sleep on their problems’ neither solve their problems nor get their sleep.

Do battle through the day - you've earned your rest.

It’s hard to sleep if you’re a wound tangle of nerves.  Some helpful suggestions...

Leave work at work.  Since we’re paid to fill our minds with ideas, letting go of them isn’t always easy.   Create a symbol or simple ritual to signify the end of your work day... shutting off your computer, ceremonially closing the door, locking your desk... buying a flower….when the ritual is done, so is the work day.  If you must bring work home, when you have given your due, put the work away and close the ‘box‘.  You control your work, it does not control you.

If you are a worrier and its bedtime when your mind wanders, carve 30 minutes of ‘worry time’ out of your day.  Write down your thoughts and plan of action.  If your troubles return as you try to dose off, tell yourself, “I’ve already worked that out and now it’s my time ... to sleep.”

Jot down your thoughts on a notepad through the evening or keep one at the bedside.  Let the notepad ’remember’ your thoughts instead of holding them in your head all night long.

7. Practice progressive relaxation.  Starting from the top of your head, let the tension go ... relax the furrows in your forehead ... lips together - teeth apart ...  breath deep - feel your chest and diaphragm move gently ... relax the neck and shoulders - feel them get heavier ... let the feeling spread into your arms and hands as you let them ease ... continue into the buttocks .... legs ... feet.

Mind trip your way to progressive relaxation

A personal favourite is to imagine myself alone on a beach. Then to see in my mind's eye the sand glinting in the sun, the blue of the water as it meets the blue of the sky, the clouds drifting, hear the waves washing on the shore, the sound of the birds overhead, feel the breeze against your skin.... use all your senses to create a virtual experience... then allow yourself peace and rest....

If anxiety continues to get the better of you, consider the services of a qualified counselor, therapist or clergy.

For Your Consideration....

The concept of eight hours of uninterrupted sleep may not be natural to humans.  It is more an adaptation to the industrial -commercial work schedule.  

Prior to the industrial revolution, people would retire shortly after dark, sleep for several hours then awake. During the mid-night hours people might pray, practice music, do chores, visit with the neighbours or be active under the moon’s light... then sleep several more hours until dawn.  People commonly referred to their first sleep and second sleep. Is it possible then, that being awake in the wee hours is natural?

For more info.....  click here.

Close your eyes and drift with the music... The Lady of Shallot

Have you ever wished you had an extra hour in your day?  Perhaps you do. Rather than lament lost sleep, consider the extra hours as found wakeful time.  This could be time to stay current in your reading... learn a musical instrument... develop some creative skill.... advance your knowledge.

Also, for your consideration....

Stress, negative thoughts, worry and emotional upsets can manifest themselves in the spine and muscles.  The function of the spine and muscles can be impaired by repetitive motions, long periods of sitting, improper lifting and many everyday activities.   The mind-body connection can get locked into destructive patterns... impaired sleep is one symptom that something is wrong.  

Myofascial trigger points - mind-body connection - Chiropractic = Relief

Chiropractic helps restore the ability of the mind and body to relieve stress and permit rest .... chiropractic is safe and naturally effective.

Collingwood-chiropractor.com

This brochure is offered for information and guidance.  Sometimes, poor sleep can signal other health problems.  If your concerns persist, consult your health professional.

Dr. WayneCoghlan, BSc, MA, DC.

Collingwood Chiropractic & Sports Injury Clinic

Collingwood-chiropractor.com/chiropractor

Collingwood Counselling Psychology

Collingwood-chiropractor.com/counselling

516 Huronatario Street at 9^th

Collingwood, Ontario,  L9Y 2N3

                                  

                                 705 445-5401

                                  drwaynecoghlan@gmail.com

Work when you work, rest when you rest

Help for sleeping better.

Sleep better - naturally

Sleep naturally - Collingwood Chiropractor

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