Better Sleep, Not Just More Sleep: Better Sleep Awareness Month

“Sleep is the best meditation.” – Dalai Lama

The month of May is Better Sleep Awareness month, which focuses on educating people about the correlation between health, safety and sleep. Organizations such as the National Sleep Foundation and the Better Sleep Council work to research and inform people of the risks associated with lack of sleep. In order to understand sleep and the benefits, it is imperative to have a basic understanding of the five stages of sleep.

The levels are known as Rapid Eye Movement (REM) and Non-Rapid Eye Movement (NREM) and they are as follows:

Stage One: This is when your body is beginning to fall asleep, your muscles are still awake, eyes are moving by opening and closing slightly and you can wake easily. This stage last between approximately 5 to 10 minutes and if awoken during this stage you may believe you were not actually asleep.

Stage Two: During this stage your body begins to slow down, your heart rate decreases and your body temperature begins to drop. This stage lasts approximately 20 minutes and your body is preparing for deep sleep.

Stage Three: This stage is the transitional stage between light sleep, where you can be more easily awoken and deep sleep where you may feel confused or disoriented if awoken. This stage lasts approximately 20 minutes and is often combined with stage four.

Stage Four: This stage is very much like stage three, with the primary difference being that you are officially entering deep sleep. This stage lasts approximately 30 minutes and it can be very difficult to wake someone; sleepwalking and bedwetting are most likely to occur during the end of this stage.

Stage Five: The final sleeping phase is known as REM sleep which is when the brain becomes most active, eye movement becomes rapid and most voluntary muscles become paralyzed. It is also very common for the individual to dream and energy is being replenished to the brain and body. This phase lasts for approximately 10 minutes during the first cycle and becomes longer as the cycle repeats, with the final lasting up to an hour.

When people think of sleep, they tend to solely focus on the hours spent asleep rather than the quality of sleep. As you have read above each stage of sleep is imperative to properly resting one’s mind and body, as the stages of sleep do not continually repeat in order. In fact, once stage five is reached, the cycle repeats starting at stage two which continues throughout the night, usually four to five times.

As individuals get older they require less sleep, adults should get an average of 7 -9 hours versus babies who should have between 12 -18 hours. However as you have read, if you are not getting through each sleep stage, the time spent sleeping is not as effective and can cause impaired memory, weaken the immune system and even cause depression.

In order to help you get a good night’s rest, there are simple ways that you can create a restful sleep environment:

• Create a Sleep Schedule: Remember as a child when your parents would make you go to sleep at a certain time? You may have disliked going to bed before your favorite show was over, but there was a benefit. Having a specific time helps your body subconsciously shut down so that you can fall asleep quickly and wake-up at the proper time.
• Turn Off Electronics: Keep the light to a minimum, whether its checking your cell phone or watching television it can stimulate your mind and make it harder for you to fall asleep. If you need something in the background try turning on a fan or listening to music, this should relax your mind instead of activating it.
• Make Your Bed Special: Make your bed a nighttime haven, by using it only for your night routine and sleeping. While it can be tempting to sit in bed and finish work or spend a lazy day, this can actually work against you. The mind can be a powerful tool and by having your bed associated with things, other than sleep, can cause your brain to work harder instead of relax and allow you to drift to sleep.

Those were some very simple ideas but far from all, make no mistake, a simple search online or a trip to the library can help you find the best tricks for you to get a peaceful and restful night’s sleep.

Article: Understanding The Teenage Brain

Understanding The Teenage Brain

http://www.medicalnewstoday.com/releases/259342.php

Our Spring 2013 Has Been Published!!

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Tips to Manage Anger

Written by Angela Lacalamita, M.A, LCPC

Anger is an emotion we feel like sadness, fear, joy and happiness. It is a feeling that is normal, healthy and serves the function of letting us know when all is not right in our world.  However, when felt too intensely, too frequently or expressed inappropriately, ( through violence, intimidation or verbal abuse) is when anger becomes a problem. Even when anger does not result in violence, the inappropriate expression of anger such as verbal abuse or threatening behavior often result in negative consequences not only for themselves but also for others around them.

There are numerous ways one can manage anger.  Developing as many strategies to use in situations of anger can reduce the possibility that one will explode and/or act in an unhealthy manner. Here are several techniques to use when you are beginning to escalate.

1.) Take a time-out. Leave the situation that is causing the escalation of anger or stop the discussion that may be provoking it.  Timeouts can be very effective when combined with other strategies such as breathing exercises or relaxation techniques.

2.)  Use thought stopping. In this approach you simply tell yourself through a series of commands to stop thinking the thoughts that are getting you angry ( i.e.  I need to stay calm so I don’t lose my job, I need to control my anger before it controls me).

3.) Use the conflict resolution model.   Identify the problem causing the conflict , identify the feeling associated, decide whether to resolve the conflict or let it go. Ask yourself is it worth responding to or should I just let this go and move on?  Identify any potential consequences if you are going to address the situation.  If  you have decided that the situation is worth getting angry about and there’s something you can do to make it better, the key is to express your feelings in a healthy way.

4.) Communicate your anger using assertiveness. Use “I statements, which sound like :  When you (specify the behavior),  I feel (identify your feeling)  and I want  ( identify your need).

5.) Journal writing.  You may find that writing your thoughts and feelings is a powerful tool in reducing anger.  Write about  everything you felt, perceived, thought and experienced. Write for whatever length of time it takes to calm down so that you can move forward.

If your anger is becoming uncontrollable despite using anger management strategies, you may need additional help.  There are many therapists, classes, and programs for anger management. Asking for help is not a sign of weakness. Finding others who can relate to your experiences and offer you support can be very  helpful in managing anger.

 

 

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Your vision will become clear only when you look into your heart. Who looks outside, dreams. Who looks inside awakens.
Carl Gustav Jung

School Violence: Tips for Parents to Help Children Cope

Written by Laura Hinkes Piuca, MSW, LCSW

In the aftermath of the shootings at Sandy Hook School, parents may be concerned about what they should be doing to help their children cope and make sense of this tragedy. Parents can help by listening to their fears and reassuring them that they are safe.

• Find out what your children already know about the event.
• Allow children to express their feelings and fears but don’t force the discussion.
• Keep explanations simple and age appropriate. Younger children may lack the language skills to fully express their feelings but can express themselves through drawings and play activity.
• Limit exposure to news coverage of the event.
• Reassure your children that they are safe. Explain that you and the adults in their life do everything they can to keep them      safe. Review their school’s safety procedure with them and let them know that you have confidence in their school’s ability to protect them. Reassure them that these events are not a frequent occurrence.
• Help children gain a sense of control. Doing something      to help others may help them feel more empowered. For example, participating in a prayer vigil for the victims or any event that assists people in need reminds them that most people are good and care for others.
• Maintain a normal routine. Having a regular schedule  and consistency is reassuring to children.

Most children are resilient and will manage this without significant problems. Parents should stay alert to any signs of continued distress such as nightmares, sleeplessness, excessive worrying or refusal to go to school. In those cases parents should seek advice from a mental health professional.

What Is Asperger’s Syndrome?

What Is Asperger’s Syndrome?.

School Refusal

Written by: Angela Lacalamita, MA, LCPC

School anxiety, refusal and avoidance are increasingly becoming a problem with children/adolescents. Researchers estimate that 2-5% of school age children suffer from anxiety related school refusal. School refusal encompasses a broad spectrum of behaviors to include:

• prolonged absence from school
• sporadic attendance
• skipping classes
• emotional or behavioral difficulty in an attempt to refuse school
• physical complaints of illness without medical explanation (somatic) when faced with having to attend school

There are numerous factors that may influence school refusal. Generally, youth refuse school to avoid academic situations that cause distress (i.e. homework or other school related situations), escape social or evaluative situations (i.e. peer groups or tests), to gain attention from a person in which the child has an emotional attachment toward, to obtain rewards outside of the school setting (i.e. sleeping in, or video games). Many children that display school refusal also display other emotional or behavioral difficulty to avoid school settings i.e., running away, substance use, noncompliance, temper tantrums and aggression. If left untreated, school refusal can lead to significant difficulty with a child’s social, emotional and educational development.

The long-term outcome for children who refuse school is not well established, primarily due to an inconsistent definition.  Regardless of the terminology used, school refusal may be a precursor to disturbances later in life if left untreated. If your child is experiencing difficulty in attending school, a comprehensive evaluation from a mental health professional will reveal the reasons behind the school refusal.

The following are tips that can help your child manage school related anxiety or other stressful situations.

• Relaxation Training: a combination of progressive muscle relaxation and breathing exercises can be helpful. Diaphragm breathing is achieved by inhaling through the nose and exhaling through the mouth for a set number of times. Progressive muscle relaxation is a technique in which a muscle group is isolated and contracted for five seconds and then released. This technique can begin by starting with the feet and gradually work up to the head or vice versa.
• Gradually introduce school to your child in small degrees. Eventually this will help them realize there is nothing to fear and that nothing bad will happen (generally for younger children just beginning school).
• Have your child identify the positive aspects of going to school: being with friends or learning a favorite subject.
• Have your child identify any negative thoughts they may be having. Encourage your child to replace the anxious (negative thoughts) with supportive and calming statements, i.e., “I can handle this.”, “I have done this before.”
• Arrange a meeting with your child’s counselor for support and direction.
• Establish routines: Having a routine offers predictability, improves transitions to school and reduces anxiety. The morning routine prior to school should be the primary focus. It can be a benefit to have regular routines for all parts of the day to limit any behavioral difficulty.
• Learn about your child’s anxiety disorder and research the treatment options.

Workplace Violence

The fatal shooting that occurred in Minnesota is one of the deadliest workplace homicides to have occurred in the past 20 years. Since 1997, workplace homicides have decreased by 52%, despite this, homicide is the second leading cause of fatal occupational injury in the United States. The Bureau of Labor’s last documented incidents in 2011 were 458, in comparison to the 860 incidents recorded in 1997.  Despite incidents having decreased, the number still remains high. Catalysts that trigger workplace violence vary and there are many reasons why workplace violence may occur. Some possible causes for violence on the job are:

• Alcohol and drug abuse
• Financial stress
• Job loss or threatened loss of work, disgruntled employee
• Mental illness
• Family crises such divorce, or loss of loved one
• Domestic violence and abuse outside of work
• Job strain or disagreement with coworker

Incidents of violence may also occur in the workplace by those who are not employed with the organization and are unrelated to the job.

• Robbery
• Disgruntled customer/clients
• Abusive spouse, partner, or acquaintance of a current employee

Violent incidents in the workplace usually precede a “trigger” that drives a vulnerable person to take drastic action. Be mindful of colleagues who start to behave in the ways listed below:

• Feel they have been treated unfairly ( i.e. feel they have been overlooked for a promotion or raise).
• Show signs of mental instability
• Isolation or are seen as a loner
• Have incidents of discipline

What should employers do following an incident of workplace violence?

• Report and log all incidents and threats of workplace violence.
• Provide prompt medical evaluation and treatment after the incident.
• Report violent incidents to the local police immediately.

Workplace violence can happen anywhere. It can happen to you or someone you love. If you are knowledgeable and watchful about workplace violence and its signs in employees, you may be able to anticipate and take actions that may prevent its occurrence.

Remember, workplace violence can happen to anyone.

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