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GLOBAL PSYCHOTHERAPY CENTER Blog

COVID-19

3/13/2020

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​Dear Patients: 
 
We wanted to share with you some decisions we have made in view of the Corona Virus situation.

Although the Center will remain open for the time being, we would like to offer the option of holding sessions remotely (Tele-health) during this period of health emergency. We believe that by doing so we reduce the risk of contagion and contribute to reducing the rate of spread of the epidemic. 
 
Naturally, if for some reason you prefer to continue with in-person sessions, we will  see you in the office for as long as it remain possible. 
 
During the weekend your therapist will be in touch to coordinate the sessions. 
 
We know that in these moments of uncertainty we all face anxiety. These resources could be helpful:

Corona Virus Anxiety

Tips to Regain Your Calm

Practices to Deal with Corona Virus Anxiety

Kids and Corona Virus


We wish you to be healthy and calm.

Roxanna Losada Radley and Sandra Cohen
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RELAXATION TECHNIQUES

10/15/2019

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​WHY USE RELAXATION TECHNIQUES?
When we are tense we tend to be impulsive, but when we are relaxed we have better judgment. If we are anxious, angry, or stressed, our breathing changes. When we focus on breathing it becomes difficult to be worrying at the same time.
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Mindfulness Meditation
​Find a place where you can sit quietly and undisturbed for a few moments. To begin, you might want to set a timer for about 10 minutes, but after some experience you should not be too concerned about the length of time you spend meditating.
 
Begin by bringing your attention to the present moment by noticing your breathing. Pay attention to your breath as it enters and then leaves your body. Before long, your mind will begin to wander, pulling you out of the present moment. That’s ok. Notice your thoughts and feelings as if you are an outside observer watching what’s happening in your brain. Take note, and allow yourself to return to your breathing.
 
Sometimes you might feel frustrated or bored. That’s fine—these are just a few more feelings to notice. Your mind might start to plan an upcoming weekend, or worry about a responsibility. Notice where your thoughts are going, and accept what’s happening.
 
Whenever you are able to, return your concentration to your breathing. Continue this process until your timer rings, or until you are ready to be done.
​
Body Scan
​During the body scan exercise you will pay close attention to physical sensations throughout your body. The goal isn’t to change or relax your body, but instead to notice and become more aware of it. Don’t worry too much about how long you practice, but do move slowly.
 
Begin by paying attention to the sensations in your feet. Notice any sensations such as warmth, coolness, pressure, pain, or a breeze moving over your skin. Slowly move up your body—to your calves, thighs, pelvis, stomach, chest, back, shoulders, arms, hands, fingers, neck, and finally your head. Spend some time on each of these body parts, just noticing the sensations.
 
After you travel up your body, begin to move back down, through each body part, until you reach your feet again. Remember: move slowly, and just pay attention.
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Five Sense
Use this exercise to quickly ground yourself in the present when you only have a moment. The goal is to notice something that you are currently experiencing through each of your senses.
  • What are 5 things you can see? Look around you and notice 5 things you hadn't noticed before. Maybe a pattern on a wall, light reflecting from a surface, or a knick-knack in the corner of a room.
  • What are 4 things you can feel? Maybe you can feel the pressure of your feet on the floor, your shirt resting on your shoulders, or the temperature on your skin. Pick up an object and notice its texture.
  • What are 3 things you can hear? Notice all the background sounds you had been filtering out, such as an air-conditioning, birds chirping, or cars on a distant street.
  • What are 2 things you can smell? Maybe you can smell flowers, coffee, or freshly cut grass. It doesn't have to be a nice smell either: maybe there's an overflowing trash can or sewer.
  • What is 1 thing you can taste? Pop a piece of gum in your mouth, sip a drink, eat a snack if you have one, or simply notice how your mouth tastes. "Taste" the air to see how it feels on your tongue.
The numbers for each sense are only a guideline. Feel free to do more or less of each. Also, try this exercise while doing an activity like washing dishes, listening to music, or going for a walk.

BREATHING EXERCISES

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APPLICATIONS

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Written by: ​Gabriela Fiszbein, LMSW
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What Is Meditation And How To Do It

10/15/2019

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Contrary to popular belief, meditation isn’t something that you do. It’s a state of consciousness. It’s being present and aware of what goes on. The aim of meditation is not to suppress any thoughts. It‘s to be able to let go of our worries, plans and wishes. A space where we just watch our thoughts come and go.

Meditation is becoming aware of your thoughts and focusing on your breath. You pay attention to your breath and when you get lost in thought, you bring your attention back to your breath. Sounds easy right? It’s so easy, but then again it’s so NOT easy.

When you begin meditating you will be quickly introduced to your thoughts, one of the main concepts of meditation is learning how to pay attention to your thoughts.
​
There are many supportive strategies (called “skillful means”) that create a conducive atmosphere for the deepening of presence. The art of practice is employing these strategies with curiosity, kindness and a light touch.

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breathing meditation bethesda dc therapy

Benefits of Meditation

  • Meditation has calming effects and invokes peace of mind
  • Increases blood flow to your brain
  • Improves focus and clarity
  • Reduces stress and anxiety
  • Improves sleep
  • Increases your energy
  • Deepens your spirituality
    ​

Benefits for the body

On a physical level, meditation:
  • reduces stress levels
  • ​lowers blood pressure
  • improves concentration and memory
  • ​lowers pain or helps you deal with pain better
  • decreases inflammation 
  • lowers anxiety
  • improves sleep
  • ​lowers depression
    ​

Here are seven key steps of a meditation practice to help you get started on your journey towards a higher peace.
  1. Choose a time of the day: 
    Early in the morning, evening. Pick a moment that is right for you.

  2. ​To start I would suggest 5 to 10 minutes and maybe in time work your way up to whatever you are comfortable with (and what you can realistically commit to per day). 

  3. Posture:
    The most important postural tip is to keep your spine straight; a straight spine will help prevent your mind from slipping into sluggishness. Pull your shoulders down, reach your neck towards the sky and slightly tuck your chin down.

  4. Set an intention: 
    It’s important to make a conscious decision in the present moment to be aware of your thoughts and your actions during this practice. If you must, you can state your intention out loud before you begin your practice. 

  5. Focus:
    Focus on the present moment.  This is something we don’t normally do, we are usually very uncomfortable with the present.  

  6. Be mindful:
    Become aware of your breathing in and out, your surroundings, your physical sensations.
    ​

  7. End the practice:
    ​Set an alarm or timer so you can conclude your practice.


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One Minute Meditation

10/14/2019

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Take a deep breath.

Breathing in through the nose,
Breathing out through the mouth.

Breathing in feeling the lungs expanding,
Breathing out feeling a sense of letting go.

Breathing in to feel the body getting fuller,
Breathing out to feel the release of any tension.

Breathing in feeling alive and awake,
Breathing out feeling muscles relaxing.

Breathing in the sense of fullness,
Breathing out the unnecessary tension.


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What is Stress? Why do I feel this way?

10/13/2019

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​Stress is a natural reaction of the body to any demand (pleasant or unpleasant) placed upon it. Most of us feel that stress is being under pressure; however, it is really about the conflict between what you perceive and how you react.

In some instances, stress can be positive, such as when it helps you avoid danger or to meet a deadline. When stress lasts for a long time, it may harm your health.
When presented with danger, our ancestors, the cavemen, had two options: They could fight off an attack or they could run like crazy. 

In today’s world, most of the “triggers” are rarely direct threats to life. Yet our bodies tend to respond to all threats in a physical or emotional way. We allow ourselves to become frightened, frustrated, angry. This is when physical and mental health problems can result.
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Some of the physical signs that may indicate that the fight-or-flight response has kicked in include:

  • Rapid Heartbeat and Breathing: The body increases heartbeat and respiration rate in order to provide the energy and oxygen to the body that will be needed to fuel a rapid response to the danger.
  • Pale or Flushed Skin: As the stress response starts to take hold, blood flow to the surface areas of the body is reduced and flow to the muscles, brain, legs, and arms are increased. You might become pale as a result, or your face may alternate between pale and flushed as blood rushes to your head and brain. The body's blood clotting ability also increases in order to prevent excess blood loss in the event of injury.
  • Dilated Pupils: The body also prepares itself to be more aware and observant of the surroundings during times of danger. Another common symptom of the fight-or-flight response is the dilation of the pupils, which allows more light into the eyes and results in a better vision of the surroundings.
  • Trembling: In the face of stress or danger, your muscles become tense and primed for action. This tension can result in trembling or shaking. 

So, what can I do?

Here are three keys to Managing Stress and Gaining Control.
​
  1. Recognize Your Reaction
    Everyone’s reaction to stress is different. So the important thing here is to learn how stress affects you. Here are some signs:

    Physical: sweating, stomach in knots, headaches, or rapid heartbeat.

    M
    ental: worrying, difficulties in focusing or concentrating, or ruminating.

    Behavioral: yelling, crying, eating too much or too little, drinking too much, irritability, or nightmares.

  2. Identify Your Source of Stress
    This is what we call stressors, which are particular to each person. Stressors could be a deadline, a difficult boss or teacher, or changes in life, health, family, or finances. Sometimes it is difficult to realize what is causing stress. 

  3. Change Your Response
    Once you identify the sources, or recognize your reaction, you can change your response. This is the most powerful tool for dealing with stress.


    How do I change the response?

    You are the only person responsible for your thoughts and actions. 

    So... 

    Have Realistic Expectations:
    Put the stressor in perspective
    Be flexible and look for different answers
    Listen to your internal voice and challenge it
    Practice positive self-talk
    Breathe!!

    Learn to Breathe:
    Deep breathing is a simple method for relieving stress and tension.
    When you breathe deeply, it sends a message to your brain to calm down and relax... Breathing exercises are easy to learn.

    Practice this Exercise:
    Inhale. Breathe in slowly and deeply through your nose. Take in as much air as possible. Hold for 3 seconds, then...
    Exhale. Breath out slowly through your mouth. Try pursing your lips as if your were going to whistle. This helps control how fast you exhale.
Stay tuned for more tips on managing Stress.
​See you next week!!!
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GLOBAL PSYCHOTHERAPY CENTER

BETHESDA OFFICE
4400 EAST WEST HIGHWAY
​SUITE C/E
BETHESDA, MD 20814
​
301-320-7369
DC OFFICE
​1634 EYE ST. NW
SUITE 1200
WASHINGTON, DC 20006
​
301-320-7369


  • Home
  • About Us
    • Meet the Team - Bethesda Office
    • Meet the Team - DC Office
  • Common Questions
  • Services
    • SERVICES PROVIDED
    • SPEAKING ENGAGEMENTS & PRESENTATIONS
  • Coaching
  • Get Started
  • Blog
  • Fees & Cancellation Policy
  • Resources