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Welcome to the June 2012 CBT Dublin Newsletter. Featuring articles on Oxytocin, Awareness, Relaxation and more.

Welcome to CBT Dublin June 2012 Newsletter

Featuring articles on oxytocin, awareness, relaxation tip & a local business discount at Restore Health Food Store

Oxytocin


The Cuddle Chemical


Most of us know of Serotonin, the 'feel good' chemical, but there are other feel good chemicals our bodies naturally produce when triggered, one being Oxytocin.  More often than not this is associated with the bond a mother can feel towards her new born baby but the good news is this bonding feeling is also produced in men.  It's simple to trigger too. It's not nicknamed the 'cuddle chemical' for nothing so the obvious trigger is cuddling someone you want to cuddle and who cuddles you back - it makes you feel good - even loved - hence the stereotypical tipsy man letting his feelings out at the end of the night out and letting his friends know he loves them - often with a manly hug!  The other triggers are spending time with people you want to be around, family, friends and having quality bonding time with them whether over a coffee or spending time in their company in other ways.  Care homes often have pets such as docile dogs or cats so that residents can pet and stroke the pet and feel the same loving feelings.  A sign that you may not be triggering enough Oxytocin is if you are feeling lonely and isolated but now you know what's missing you can go and find someone to bond with.  Happy cuddling!

For more wider oxytocin knowledge check out this interview with Paul Zak, also known as Dr. Love,  his work was featured in 'The Times' in May 2012, he really gives a wide perspective on this very interesting chemical.
Relaxation Tip For March
nation and managing Christmas StressRelaxation Tip For June
By Dr. Weil
4-7-8
  • Exhale completely through your mouth, making a whoosh sound.
  • Close your mouth and inhale quietly through your nose to a mental count of four.
  • Hold your breath for a count of seven.
  • Exhale completely through your mouth, making a whoosh sound to a count of eight.
  • This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Always inhale quietly through your nose and exhale audibly through your mouth. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

Do it at least twice a day.  Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.

Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens - before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it.



10% off Products at Restore
Restore is offering 10% off products to CBT Dublin clients.
They stock a wide range of health products, from supplements to healthy treats.

In order to avail of this offer you must print this newsletter off and bring into Restore and produce it at the till.
Restore is located at 67 Camden Street, Dublin 2.
Diary

Mindfulness is a really great tool to focus in on the present and to become more aware of our actions so that we can improve our mindset on those areas that are not functioning as well.  This is a link to a great Mindfulness Scale that measures how mindful you are in various situations such as how aware you are of the food you are eating, or if you can remember the name of the person you were introduced to.  Although this just rates your awareness in certain situations the next step is to work on improving the scores you can see need improving by becoming more aware and focussing in on one or two things a day to improve.

 
The Interesting Diary
 
Keeping a diary, ala Anne French style, can be a bit hard to maintain - particularly if there is so much other things to do.  A different way of framing the day and using it as a record too is to keep a short bullet record of the good things/achievements/interesting things that happened or things you learnt that day.  It's a great way to sum up the day and look at the positives.  It might even inspire you to do more in order to record things in these categories.  There are so many apps available on phones these days that I'm sure you can bring this into 2012 technology or just get the vintage hard back version - whatever suits your personality.  Here is a popular i-phone app http://www.energizesoftware.com/gratitude-rock/
 

Yoga

Yoga

Following on from May's article on 'Laughter Yoga' I thought I'd write of my experience this week with a great little 30min yoga workout I found on YouTube.  As I can never find a good yoga class to fit in with my busy schedule I looked into bringing yoga to me, and this is great, free, easy to do and in my living room (although naturally not as good as the real thing and I advocate attending a yoga class for mastering the moves correctly) I recommend looking at this and if this picture above isn't inspiring enough hopefully you can find some good inspirational videos on YouTube.
  http://www.youtube.com/watch?v=xPr4g7o46DY
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