Posted on March 25, 2024March 26, 2024 by Anney Roy — Leave a comment

Quantum Leaps in Healing

The Mental Health Revolution

Quantum healing presents a profound shift in our understanding of mental health, intertwining the principles of quantum physics to suggest that our interaction with energy profoundly shapes our reality and wellbeing. It heralds a quantum leap forward in addressing mental health concerns, offering new paradigms for managing conditions such as anxiety, depression, stress, attention deficits, hyperactivity, dissociation, and more, making it a cornerstone in the revolution of mental health care and personal transformation.

As we delve into the energetic field of quantum healing, we will explore how this approach transcends traditional therapy methods, further incorporating techniques like meditation, mindfulness, and guided visualisation to facilitate resilience, improve wellbeing, and offer support for those grappling with bereavement and emotional dysfunction. This article aims to be a comprehensive guide to understand and utilise quantum healing for mental health, enriched by academic references that detail its efficacy and transformative potential.

The Science Behind Quantum Healing

Quantum healing, at its core, is deeply rooted in the principles of quantum science, which posits that our physical reality is profoundly influenced by our consciousness and energy. This approach to healing is multifaceted, incorporating various techniques aimed at rebalancing energy and maintaining mental, physical, and emotional well-being:

Principles and Evolution
Based on universal laws of quantum science such as quantum (de)coherence, quantum entanglement, quantum superimposition, quantum tunneling, and wave-particle duality.
Marks an evolution in medicine, focusing on quantum units, non-locality, and energy medicine.
Techniques and Modalities
Utilises visualisation, meditation, energy healing, and other mind-body interventions.
Includes Sound Frequency Healing and Microcurrent Technology for neuroplasticity, tissue and cell repair.
Impact on Mental Health
Offers a drug-free solution for issues like anxiety, depression, and stress by addressing the root cause, i.e., energy imbalance.
Martha Blessing’s 5-step formula, for example, focuses on identifying and clearing the core cause, aligning values, and building courage.

Quantum healing’s holistic approach combines psychology, philosophy, quantum mechanics, and neurophysiology, aiming to heal the mind-body-spirit by altering consciousness and the energy field. However, it is recommended to consult healthcare professionals and rely on evidence-based practices for medical concerns. Critics call for rigorous scientific validity, urging caution. Professionally, I do not recommend replacing conventional medicine with quantum medicine. Instead, I encourage you to use it as a complementary medicine to boost the mind and resolve ailments by strengthening sensory feedback loops.

Techniques and Modalities in Quantum Healing

In exploring the realm of quantum healing, we may uncover a variety of techniques and modalities that serve as pillars for this transformative approach. Central to this is the understanding and application of several key practices:

Meditation, Identity Exploration and Visualisation
These practices are foundational when shifting our mindset and developing a conducive environment for healing. By focusing our thoughts and harnessing the power of our beliefs, we can initiate profound changes within ourselves.
Comprehensive Self-Care
Emphasising the significance of nutrition, exercise, and sleep, this aspect of quantum healing underlines the interconnectedness of physical health and mental well-being. Such lifestyle choices are instrumental in maintaining the balance of our energy fields.
Positive Emotional Cultivation
Engaging in activities and thoughts that promote love, gratitude, and joy not only uplifts our spirits but also triggers the release of hormones conducive to healing such as dopamine, serotonin, oxytocin, and norepinephrine. This practice is pivotal in reducing stress and enhancing our overall health.

Quantum Leaps Online Therapy

Quantum Entanglement and Resonance Therapy
Meditation and Quantum Reflex Analysis
Energy Work
Visualisation and Quantum Touch
Quantum Superposition and Tunnelling

Each of these modalities, from the use of sound frequencies in Quantum Energy Therapy to the immersive experience of channelling neurolinks, aim to address mental health concerns by realigning our energy fields and harnessing a state of balance within the quantum field which resonates into the physical field. Notably, techniques such as Quantum Healing Hypnosis and the innovative Quantum Field of Potential highlight the expansive nature of this approach. Furthermore, the inclusion of Gamma Brain Waves highlights the scientific basis of quantum healing, offering an archway to enhanced cognitive-behavioural functions and emotional resilience. Through these diverse techniques, quantum healing presents a holistic framework for addressing a spectrum of conditions, including anxiety, depression, and stress disorders, thereby contributing to a revolutionary shift in mental health care.

Understanding Quantum Resonance

In our exploration of quantum resonance within the realm of mental health, we uncover its foundational principles and applications which can be implemented in online therapy.

Foundational Principles
Quantum resonance therapy, grounded in quantum physics, aims to address the root cause of mental health symptoms by correcting energy imbalances. This therapy leverages universal laws, akin to gravity, ensuring its applicability to all individuals in distress or those who want to know their story and expand their identity. Through resonance, quantum events can induce consciousness changes on both micro and macro levels within a living system, illustrating its broad impact.

Applications in Practice
Resonance is not confined to quantum healing alone but is also prevalent in meditative and healing practices, such as chanting within a sound frequency, highlighting its universal application. The brain’s electrical activity, manifesting as brainwaves from delta to beta, plays a crucial role in resonance, with specific brain regions thickening in those who meditate regularly. Techniques like Phase Conjugate Adaptive Resonance (PCAR) theory and Adaptive Resonance Theory (ART) further elucidate the role of resonance in living forms, emphasising its significance in consciousness and cognitive functions.
Impact on Cellular and Molecular Levels
Resonant vibrations, especially in megahertz and kilohertz frequencies within neural cells, align with Roger Penrose’s Orchestrated Objective Reduction model, suggesting a quantum computed process of consciousness. The phenomenon of resonance enhances oscillations within living forms, such as proteins, creating constructive or destructive interference patterns that can either amplify or reduce effects, respectively. Quantum-based models, applied at the cellular level, have elucidated the mechanisms of consciousness and cognition, demonstrating the impact of resonance on the biological cellular network and the circadian rhythms.

These insights into quantum resonance reveal its implications for mental health, offering a holistic approach that transcends conventional treatment modalities when integrated.

Case Studies in Quantum Healing

In our journey through the transformative world of quantum healing, we’ve encountered compelling case studies that provide evidence for its potentials in mental health care. One standout example is the QUANTUM study conducted by The Patel Laboratory at UC San Diego School of Medicine. This groundbreaking research involved nearly 1000 participants and meticulously collected various health metrics. The study’s rigorous methodology included:

Comprehensive Intake Assessment: Capturing heart rate, sleep patterns, activity levels, heart rate variability, and stress levels. Additionally, nearly 800 subjects provided samples for microbiome analysis and cheek scrapes for epigenetic studies.
Intensive Meditation Workshop: Participants engaged in a 7-day comprehensive program led by Dr. Joe Dispenza, featuring early morning wakeups, multiple meditation sessions, lectures, and nutritious meals, all designed to foster a conducive environment for meditation and self-reflection.
Analysis and Insights: Researchers observed healthy transitions and transformations in individual health metrics over the week. The study not only highlighted the unique population of individuals committed to daily meditation practices but also offered valuable insights into the health benefits of such practices, emphasising their roles in health resilience and empowerment.

On the other hand, Martha Blessing’s quantum healing method presents another fascinating case. This approach, specifically aimed at alleviating anxiety, has shown remarkable success, particularly among those who had not found relief through conventional treatments. These studies collectively illustrate the impact quantum healing can have on mental health, providing a beacon of hope for those seeking alternative therapeutic avenues.

Conclusion

Through the exploration of quantum healing, we’ve illuminated an archway in the mental health revolution, integrating the dynamic interplay of energy and consciousness with the potential for multidimensional personal transformation. The principles of quantum physics offer a fresh lens through which we perceive mental health, giving rise to techniques such as meditation, visualisation, and the revolutionary Quantum Resonance Theory. These modalities not only promise a new era of healing beyond traditional psychiatry but also elucidate the importance of inner balance and energy alignment for holistic well-being. The journey through scientific foundations, detailed modalities, and compelling case studies reiterates the substantial role that quantum healing plays in shaping the future of mental healthcare.

As we ponder the broader implications of these discussions, it becomes evident that the scope of quantum healing extends beyond the individual, hinting at a paradigm shift in our collective approach to wellness. The dialogue surrounding quantum healing urges a continuous exchange of ideas and further exploration. In the spirit of ongoing inquiry and the pursuit of health and well-being, book an appointment today and explore the transformative potential of quantum healing for yourself. The energy field holds more answers than we’ve ever imagined, highlighting the infinite possibilities that quantum healing brings to the realm of mental health, identity, and personal growth.

FAQs

What does the quantum leaping theory entail?
The quantum leaping theory refers to the phenomenon where an electron (e.g., of anxiety, depression, stress) orbiting an atom (e.g., of the mind) transitions between different energy levels, which are called quantum leaps or jumps. When an electron descends to a lower energy level, the atom emits a photon (e.g., a metaphysical release), and conversely, it absorbs a photon when an electron ascends to a higher energy level or is ionised (leaves the atom/mind).

How to explain what is a quantum leap?
A quantum leap signifies an abrupt change, a sudden increase, or a dramatic advance. While the term “quantum leap” is not commonly used in scientific discourse, it stems from the term “quantum jump,” which specifically denotes the sudden transition of an electron, atom, or molecule from one distinct energy state to another. This jump can further be used to combat autoimmune disorders, anxiety, depression, stress, and their psychiatric manifestations.

How is a quantum leap defined in the context of life psychology?
In life psychology, a quantum leap represents a significant multiplication of your life and results, as opposed to the more common incremental growth or stagnation. The concept suggests that there is always room for improvement in life’s outcomes, and through online therapy, the approach is to strive for a five times higher improvement across all facets of life since you can apply the therapeutic interventions from your comfort zone.

What methods can be used to achieve a quantum leap?
To achieve a quantum leap, one can employ techniques such as visualisation, writing manifestations, multidimensional shifts, zero-point field (shoonya as explored in spiritual transformation), identity exploration, and positive thinking. These tools are designed to help facilitate a quantum jump. It’s important to note that quantum shifts are not instantaneous. They require time and effort to overcome limiting beliefs and entrenched conditioning. A mental health professional may triangulate quantum healing with cognitive-behavioural therapies and gestalt therapies. At the end of every session, a quantum leap is taken to release your energetic arousal and hormonal toxins for you to be able to unlock your blockages and reach the highest levels of consciousness healing.

References

Latif, W. A., & Ggha, S. (2019). Understanding neurobehavioural dynamics: A close-up view on psychiatry and quantum mechanics. MJMS, 26(1), 147–156. https://doi.org/10.21315/mjms2019.26.1.14

Pereira, C. (2015). Quantum resonance & consciousness. Journal of Consciousness Exploration & Research, 6(7). 473-48. https://philarchive.org/archive/PERQR

Venkatasubramanian G. (2015). Understanding schizophrenia as a disorder of consciousness: Biological correlates and translational implications from quantum theory perspectives. Clinical Psychopharmacology and Neuroscience, 13(1), 36–47. https://doi.org/10.9758/cpn.2015.13.1.36

Author Bio

Anney Roy works with the World Health Journey Online Therapy Centre. Simultaneously, she is working on a PhD in Medical Psychology at Charles University in Prague. As a Trauma Specialist, she has extensive experience working with individuals facing a range of challenges, including anxiety, depression, stress, dissociation, trauma, and mood-related complications. Through her specialisation in Cognitive Behavioural Therapy, Gestalt Therapy and altered states of consciousness, she employs a client-centred and holistic approach to help individuals explore and integrate their thoughts, emotions, and behaviours for meaningful personal growth.

Posted on February 6, 2024February 6, 2024 by Varsha Subramanian Girija — Leave a comment

Navigating the Reel World

Self-Esteem, FOMO, and the Psychological Effects of Social Media Reels

In today’s digital age, it has become increasingly evident that many of us, myself included, spend a significant portion of our lives glued to our screens, endlessly scrolling through reels and YouTube shorts. It is a phenomenon that raises some intriguing questions: Why are we so captivated by these short videos? How do they influence our daily routines? And why do people seem particularly drawn to creating and engaging with these short forms of videos? Let us delve into these questions and explore the intriguing world of short videos and how they shape our lives.

The Psychological Impact of Short Videos

Short video clips such as reels and shorts, commonly found on social media platforms, have a remarkable ability to trigger various psychological effects. Their quick, dopamine-inducing content can foster addictive behavior, further reducing our already diminishing attention spans caused by excessive social media usage. The constant stream of perfectly curated content can amplify the fear of missing out (FOMO), leading to increased anxiety and a sense of disconnection. The relentless pursuit of reel trends can result in stress and burnout, impacting one’s self-esteem and overall well-being. Unsurprisingly, the consequence of excessive screen time is not just procrastination but also a rollercoaster of emotions that can leave us feeling drained.

Youth and Social Media: Coping with the Burden of Likes, FOMO, and Trends

Young people feel pressured to create and post more on social media due to factors like the pursuit of social validation, activation of the brain’s reward system through likes and comments (Sherman et al., 2016), and the FOMO linked to increased social media use (Rozgonjuk et al., 2020). Additionally, peer pressure, the influence of social media influencers, algorithmic incentives, the pervasive comparison and competition on social media platforms contribute to the pressure. Being up on the trends can make individuals feel like they belong to a larger community. To address this, young people must strike a balance, recognizing the impact on their mental well-being while navigating the online world.

Enjoying the Present: Navigating Distraction in the Age of Smartphones with Gestalt Therapy

Sometimes, it is worth contemplating the extent to which our lives are intertwined with our cell phones. It’s as if we are in a constant state of distraction, never fully engaging with the present moment. Imagine being in a situation where something incredible is unfolding right before your eyes, but your attention is diverted by the short videos within your palm. This dilemma brings to mind therapeutic approaches like gestalt therapy, which highlights the importance of embracing the present.

Gestalt therapy encourages us to be fully immersed in the current moment and to absorb the richness of our experiences without the interference of distractions (Yontef & Jacobs, 2008). In a world saturated with screens and notifications, it serves as a poignant reminder that genuine connections with the world around us require our undivided attention. So, amid our smartphone-dominated lives, perhaps it’s time to pause and consider how we might reconnect with the present and all the beauty it has to offer.

Quantum Healing

In the realm of holistic wellness, the impact of social media reels on thought patterns, fostering negativity, can be combated with the concepts of quantum healing—an evolving path nurturing a positive mindset through energy work. This fresh perspective in holistic medicine highlights the power of positive thoughts, often termed quantum thinking (Shrihari, 2017).

Drawing from Watts’ 1950 perspective which indicates the crucial interconnectedness of the brain, body, and environment for conscious activity, suggests that social media content significantly influences an individual’s conscious thoughts and behaviors. Furthermore, in the realm of brain function, neuroplasticity underscores the brain’s dynamic nature, acknowledging continual molding influenced consciously and subconsciously by environmental factors. Notably, the neural circuits associated with social and emotional behavior stand out as particularly susceptible to shaping the mind-body integration through experience (Davidson & McEwen, 2012). Therefore, quantum healing asserts that positive thoughts have the potential to shape our experiences positively.

Moreover, positive emotions contribute to enhancing various cognitive processes, including attention, memory, mental rotation, problem-solving, and social cognition. Expanding on the idea that the mind mirrors the body, engaging in quantum thinking triggers the release of endorphins, akin to natural mood enhancers. These endorphins, with diverse benefits such as immune stimulation, anti-inflammatory effects, stress reduction, and anti-aging properties, contribute to overall well-being. Hence, cultivating a positive mindset and harnessing the positive side of the digital world can contribute to maintaining good mental health.

Embracing JOMO

In the world of reels, where FOMO often takes center stage, there is an equally powerful but often overlooked concept called JOMO, i.e., the joy of missing out. Embracing JOMO means relishing the moments when you disconnect from digital media. It will allow you the freedom to savor real-life experiences, engage in quiet introspection, and build genuine connections. It’s a reminder that sometimes, the greatest happiness can be found in missing out on the constant stream of updates and comparisons. So, as you navigate the ever-evolving landscape of social media, do not forget to cultivate your moments of JOMO. It’s in the pauses that you may discover a deeper, more fulfilling sense of contentment.

Digital Wellness: Strategies for Maintaining Mental and Emotional Health in a Digital World

Mindful content intake can mitigate the detrimental impacts of excessive short videos and social media interaction.
Limit screen time to recover control of your digital life and avoid overindulgence.
Engage in offline activities to balance digital life and offline experiences.
Seek support and guidance when you feel overwhelmed by the psychological influence of social media.

“Grab your keys and exit the digital dimension – The 'real world' is calling, and it's password-free”.

References

Davidson, R. J., & McEwen, B. S. (2012). Social influences on neuroplasticity: Stress and interventions to promote well-being. Nature Neuroscience, 15(5), 689–695. https://doi.org/10.1038/nn.3093

Rozgonjuk, D., Sindermann, C., Elhai, J. D., & Montag, C. (2020). Fear of missing out (FOMO) and social media’s impact on daily-life and productivity at work: Do whatsapp, facebook, instagram, and snapchat use disorders mediate that association? Addictive Behaviors, 110, 106487. https://doi.org/10.1016/j.addbeh.2020.106487

Sherman, L. E., Payton, A. A., Hernandez, L. M., Greenfield, P. M., & Dapretto, M. (2016). The power of the like in adolescence: Effects of peer influence on neural and behavioral responses to social media. Psychological Science, 27(7), 1027–1035. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5387999/

Shrihari, T. G. (2017). Quantum healing – A novel current concept of holistic healing. International Journal of Complementary & Alternative Medicine, 10(2), 00329. https://doi.org/10.15406/ijcam.2017.10.00329

Yontef, G., & Jacobs, L. (2008). Gestalt therapy. Current Psychotherapies, 342-382. https://www.researchgate.net/publication/283407833_Gestalt_therapy

Author Bio

Varsha Subramanian Girija holds a master’s degree in neuropsychology from Maastricht University in the Netherlands. In addition, she works as a cognitive-behavioral and gestalt therapist with WHJ ONLINE Therapy Centre. Previously, she pursued in-depth studies on auditory perception and electroencephalography. In addition, her research interests focus on self-voice perception, auditory and verbal hallucinations, pre-clinical studies, and phytopharmacology. She further helps people cultivate mindfulness and embrace the present moment one step at a time.

Posted on October 11, 2023February 6, 2024 by WHJ Online — 3 Comments

Mediterranean Diet

Maintaining a homeostatic balance in daily routines

The Mediterranean Diet, renowned for its holistic benefits, appears to extend its positive influence beyond the physical realm, provoking quantum coherence in mental health. The diet’s emphasis on nutrient-dense, whole foods, such as fruits, vegetables, nuts, and fatty fish rich in omega-3 fatty acids, provides essential building blocks for optimal brain function. The abundance of antioxidants in these foods helps counteract oxidative stress, potentially promoting a state of quantum coherence where the intricate processes within the brain harmonize for improved cognitive function and emotional well-being. Additionally, the diet’s inclusion of olive oil, a source of monounsaturated fats, aligns with emerging research suggesting a potential role in supporting neural connectivity and coherence. As a lifestyle choice, the Mediterranean Diet, with its social and cultural aspects, further contributes to a holistic approach to mental well-being. Further, it emphasizes the interconnectedness of dietary habits, homeostatic self-regulation, daily routines, and self-care practices to break free from a quantum decoherence of the mind.

Mental & Physical Health

While a Mediterranean Diet can contribute to enhanced mental health, it’s crucial to consider it as part of a broader lifestyle approach. Regular physical activity, adequate sleep, and stress management also play pivotal roles in mental well-being. As with any dietary change, individuals should consult the following benefits with their healthcare professionals, especially if managing specific mental health conditions:

Rich in Omega-3 Fatty Acids: The diet emphasizes the consumption of fatty fish, which is high in omega-3 fatty acids. These essential fats play a crucial role in brain health, promoting neuronal function and reducing inflammation.
Antioxidant-Rich Foods: The diet is abundant in fruits, vegetables, and nuts, which are rich in antioxidants. Antioxidants help combat oxidative stress, which has been linked to mental health disorders.
Whole Grains and Fiber: Whole grains provide a steady release of energy and contribute to stable blood sugar levels. This can positively influence mood and help prevent energy crashes.
Provision of B Vitamins: The Mediterranean Diet includes foods like legumes, whole grains, and leafy greens that are rich in B vitamins. B vitamins are essential for the production of neurotransmitters, which influence mood and cognitive function.
Healthy Fats: Olive oil, a staple in the Mediterranean Diet, is rich in monounsaturated fats. These fats are associated with better cognitive function and a lower risk of depression.
Moderate Alcohol Consumption: While excessive alcohol intake can be detrimental to mental health, moderate consumption, particularly in the form of red wine, has been linked to a reduced risk of depression and cognitive decline.
Reduced Processed Foods: The diet minimizes the intake of processed foods and refined sugars, which have been associated with an increased risk of depression and other mental health issues.
Overall Cardiovascular Health: The Mediterranean Diet is known for promoting heart health. Cardiovascular health is closely linked to brain health, and conditions that affect the heart can impact cognitive function.
Social and Cultural Aspects: The Mediterranean Diet is often enjoyed in a social context, involving communal meals with family and friends. This social and cultural aspect contributes to positive mental well-being.
Weight Management: The diet’s focus on whole, nutrient-dense foods can support weight management. Maintaining a healthy weight is associated with a reduced risk of mental health disorders.

Would you like to make simple and delicious recipes inspired by the Mediterranean Diet? Try these recipes and journal or discuss with your therapist how you feel about whole foods in your diet and how your allergens impact your daily life.

Mediterranean Chickpea Salad

Ingredients

1 can (15 oz) chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 cucumber, diced
1/2 red onion, finely chopped
1/2 cup Kalamata olives, pitted and sliced
1/2 cup feta cheese, crumbled
1/4 cup fresh parsley, chopped

For the Dressing

3 tablespoons extra virgin olive oil
2 tablespoons red wine vinegar
1 teaspoon Dijon mustard
1 clove garlic, minced
Salt and pepper to taste

Instructions

In a large mixing bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, olives, feta cheese, and parsley.
In a small bowl or jar, whisk together the olive oil, red wine vinegar, Dijon mustard, minced garlic, salt, and pepper to make the dressing.
Pour the dressing over the salad and toss gently to coat all ingredients evenly.
Allow the salad to marinate in the refrigerator for at least 30 minutes before serving to let the flavors meld together.
Serve chilled and enjoy a refreshing and nutritious Mediterranean-inspired salad!

Mediterranean Grilled Salmon

Ingredients

4 salmon fillets
2 tablespoons extra virgin olive oil
1 teaspoon dried oregano
1 teaspoon dried thyme
1 teaspoon smoked paprika
Salt and pepper to taste
1 lemon, sliced
Fresh parsley for garnish

For the Greek Salad

1 cup cherry tomatoes, halved
1 cucumber, diced
1/2 red onion, thinly sliced
1/2 cup feta cheese, crumbled
1/4 cup Kalamata olives, pitted and sliced
2 tablespoons extra virgin olive oil
1 tablespoon red wine vinegar
1 teaspoon dried oregano
Salt and pepper to taste

Instructions

Preheat the grill to medium-high heat.
In a small bowl, mix together the olive oil, dried oregano, dried thyme, smoked paprika, salt, and pepper to create a marinade for the salmon.
Brush the salmon fillets with the marinade, ensuring each piece is well-coated.
Grill the salmon for about 4-5 minutes per side or until cooked to your liking.
In a large bowl, combine cherry tomatoes, cucumber, red onion, feta cheese, and Kalamata olives to make the Greek salad.
In a small bowl, whisk together olive oil, red wine vinegar, dried oregano, salt, and pepper. Pour the dressing over the salad and toss gently.
Serve the grilled salmon over a bed of Greek salad, garnished with lemon slices and fresh parsley.

Grilled Mediterranean Chicken Skewers

Ingredients

1.5 lbs boneless, skinless chicken breasts, cut into cubes
1 red bell pepper, cut into chunks
1 yellow bell pepper, cut into chunks
1 red onion, cut into chunks
1 zucchini, sliced
1/4 cup extra virgin olive oil
3 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried thyme
Juice of 1 lemon
Salt and pepper to taste
Wooden skewers, soaked in water for 30 minutes

Instructions

In a bowl, mix olive oil, minced garlic, dried oregano, dried thyme, lemon juice, salt, and pepper to create the marinade.
Add chicken cubes to the marinade, ensuring each piece is well-coated. Cover and refrigerate for at least 1 hour.
Preheat the grill to medium-high heat.
Thread marinated chicken, bell peppers, red onion, and zucchini alternately onto the soaked wooden skewers.
Grill the skewers for 10-15 minutes, turning occasionally, until the chicken is cooked through and the vegetables are slightly charred.
Serve the grilled Mediterranean chicken skewers with a side of quinoa or a Greek salad for a complete and wholesome meal.

In conclusion, the Mediterranean Diet stands as a nutritional paradigm that not only offers numerous health benefits but also interacts positively with the principles of sustainable development. By emphasizing plant-based foods, lean proteins, and healthy fats, this diet aligns with the goals of promoting environmental sustainability and biodiversity. Its reliance on locally sourced and seasonal produce encourages support for local farmers and reduces the carbon footprint associated with food transportation. Moreover, the Mediterranean Diet fosters community and cultural practices, contributing to social sustainability.

Posted on August 10, 2023March 26, 2024 by WHJ Online — Leave a comment

What Can We Learn from Self-Reflection?

As we move through life, we are constantly presented with opportunities to change and grow – learning how to be happier, healthier people through our experiences. This growth is not always easy, but one tool we can use to help us is:

self-reflection

Current research describes self-reflection as the process of intentionally focusing on our thoughts, feelings, and experiences (Nolen-Hoeksema & Lyubomirsky, 2008, p.400). This means taking time to ask ourselves questions about our actions and experiences, alongside taking notice of the thoughts and feelings that arise within (Yip, 2006, p.782).

The benefit of practicing self-reflection is that it can become a tool for change and self-improvement. Among other things, it allows us to understand ourselves better by helping us examine why we act in certain ways. When we practice self-reflection consistently, we can apply the observations we make about our behavior to future conflicts, improving our competence and confidence in difficult situations (Yip, 2006, p.783).

However, not all types of self-reflection are healthy. If we are not mindful of the way we self-reflect, we could end up ruminating instead. When we ruminate, we focus on the negative parts of our experiences and distress. Anyone who has been kept awake at night reliving an awkward conversation or an embarrassing moment has witnessed rumination.

When we ruminate, we focus on our distress. Hence, self-reflect to eliminate distress instead of ruminating.

At such times, we get stuck thinking about what we wish had happened instead of what we can learn going forward (Joormann et al., 2011, p.797). Often this means that we end up criticizing ourselves or feeling badly instead of learning to unpack our minds and move on. While positive self-reflection is meant to lead to growth and problem solving, rumination means being stuck thinking about the same problem without taking any action to change our circumstances. Not only does rumination keep us from solving problems effectively, people who ruminate regularly are more likely to view situations in a negative light, and it can even worsen symptoms of depression (Nolen-Hoeksema & Lyubomirsky, 2008, p.400).

Four Steps to Avoid Rumination

by Professor Kam-Shing Yip (2006, p.782).

Set aside time and space for reflection. This means making space to stop, think, and analyze your past experiences when you aren’t too busy or overwhelmed.
Take notice of the uncomfortable feelings that arise and ask yourself what is causing them.
Practice reflecting consistently over time.
Find the self-reflection method that works for you. There are many models and tools for reflection, so if you’re struggling, try a different approach.

Additionally, while self-reflection is often undertaken alone, a supportive environment encourages healthy reflection (Yip, 2006, p. 781). This means sharing your observations with people who will provide you with support and empathy, whether that is a therapist, family member, or friend. As you get more practice, self-reflection can also be used throughout your day-to-day life. Try to observe the feelings that arise when you go through the kinds of situations you have been reflecting on, and ask what steps you can take to avoid negative behaviors.

Click here if you are looking for more information and tools to help you self-reflect. The University of Edinburgh has a database with a variety of in-depth tools and models to help people with the journey of reflection.

References

Joormann, J., Levens, S. M., & Gotlib, I. H. (2011). Sticky Thoughts: Depression and Rumination Are Associated With Difficulties Manipulating Emotional Material in Working Memory. Psychological Science, 22(8), 979–983. http://www.jstor.org/stable/25835487
Nolen-Hoeksema, S., Wisco, B. E., & Lyubomirsky, S. (2008). Rethinking Rumination. Perspectives on Psychological Science, 3(5), 400–424. http://www.jstor.org/stable/40212262
Yip, K. (2006). Self-reflection in Reflective Practice: A Note of Caution. The British Journal of Social Work, 36(5), 777–788. http://www.jstor.org/stable/23721256

Author Bio

Nora is an international student from the USA, currently studying in the Czech Republic. Her focus is on Humanities and Social Sciences. She is especially interested to explore how self-talk and self-awareness affect mental health within queer communities.

“Through my experience as a student living abroad, I’ve learned a lot about taking care of my mental health and handling big life changes. In my free time, I’m an avid reader, knitter, and artist. At WHJ Online Therapy Centre, I work as a content writing intern, expanding my knowledge of mental health and self-help tools.” – Nora Zapalac

Posted on January 24, 2022January 24, 2022 by WHJ Online — Leave a comment

Five Love Languages

The Five Love Languages is a book written by Gary Chapman in 1992. Evidence based research suggests that everyone has a god-driven desire for complete and unconditional love in all relationships. Now, when you assess this within yourself, you realize what blockers are present and what might stop us from giving and/or receiving love.

You can also take a few quizzes to evaluate your languages of love.

Ask Important Questions

Which blockers are naturally preventing us from releasing our happiness hormones?
Where did those dopamine, serotonin, oxytocin hormones help that adrenalin release?
And for those who might feel dissociated, how did my consciousness react to him/her/this/that?
And hey, when did stress hormones add themselves? Do they act as a layer of protection?

There are five languages of love which could help remove some of the blockers.

1. Words of affirmation

These can be directed inwards or outwards. Practice them with awareness. It might feel like a role-play until you (alone or together) can settle in with the feeling of affirming to oneself and the other. These may look like, “We are growing everyday.”, “We love each other.”, “You make me happy.”, “You make my heart full.”, “I have time to make that decision.”, “I will not rush myself”, “The world is going to be fine and so will I.”, My insides/insecurities are coping and my mind is strong”, “I am overwhelmed at the moment but in some time I will be fine.” etc.

Add them with a few deeeeep breaths all the way to your stomach.

Try a longer sentence. For example, “I don’t understand everything, it makes me feel weak/troubled but I will try to cope and not get anxious/depressed/stressed by taking one step at a time.”

2. Quality time

Make some time for your loved ones. A lot of people can’t either because of “no time” or “no interest”. How many hours a day do you work? Make some time by making your hours 50 minutes long. This gives you 10 minutes to spare per hour. No time to make a baby or no time because too many babies? Take those self-therapy walks. Craft with your loved ones, reflect on your past together, make future plans and live in the present.

Come for a therapy session and use it as the grounds for bonding as they did in the Amazon series “Modern Love” directed by John Carney.

3. Receiving gifts

Gifts don’t have to be lavish. Majority of the people don’t care about the size of the box. It’s the thought that counts. A gift is a non-verbal gesture since a majority of people don’t know how to communicate. It is not because you can’t/don’t explain it properly but because the meaning gets lost in confusion.

Take the colour red as an example. The perception is different in different people’s minds. In other words, what is said might not always be understood in whole.

4. Acts of service

Acts of service become central when you try to be kind to yourself and others. Ask your partner what help s/he needs or if you can mow the lawn together and set up a BBQ. You might also want to make the beds as a surprise and spend the extra time together.

Speak with your parents/partners/children about what are their preferred acts of service. What is your act of service towards yourself and within yourself – your inner god-child?

5. Physical touch

These could be a pat on the back of your son/daughter or a helping hand for a nun, maybe a hug for your mum/dad or a back massage for your husband/wife. How about that thing that you rarely do? A lot of things that we think we don’t need to talk about crawl up into our relationships.

Do the following exercise and think about the person with whom you would like to remove the blocker.

Exercises which Help

Love might make some people anxious and some people __________________. Fill in the blanks.
I made chocolates but s/he didn’t make ___________________. Take some time to think and then fill in.
Why does it have to be ridged/abstract? Choose what suits.
Words of affirmation are my love language. What’s yours? Converse.
When you tell yourself, “We love each other.” while thinking about your significant other, don’t forget to confirm it by using some of the love languages.
Which of the love languages do you already practice?
Speak with a therapist.

Posted on September 25, 2021September 25, 2021 by WHJ Online — Leave a comment

Do White Noise, Not Drugs

Every minute a new person drugs themselves to alter their consciousness. Drugs significantly impact our neuronal chemistry and can even be the cause of our paralysis. The most common reasons to take a drug is to alter the consciousness, destress, break the feeling of being stuck and also feel happy. What we remember to forget is how drugs affect our lungs, heart, kidneys, liver, brain and our interpersonal relationships.

Researchers found an effective alternative for drug abuse. If you or someone you know takes drugs to alter their consciousness or to feel a different feeling, suggest white noise to them. White noise has a positive effect on our brainwaves and neuronal excitability. It triggers alpha activity in our brain when combined with red light. It also helps us relax and focus on the task at hand.

Addiction of any kind can affect our work, education, relationships, lifestyle, health and sleep. Take cellphone addiction for example. You can lose yourself for hours scrolling through Facebook, responding to emails or playing games. Currently, a lot more adults are addicted to their phones than their children. The reason is quite simple. People need a distraction. Our work lives are necessary but our time management solely depends on us.

Using white noise in your daily lives, gives you a sense of distraction from the world. It has been proven effective in ADHD research. Having a mental health issue, not only affects your work but is also related to the amount of drugs we take. Here, I am talking about the legal ones for which you perhaps get a monthly prescription. Upgrading ourselves to white noise has multiple benefits.

5 Benefits of White Noise

Provides an altered state of consciousness when combined with red light.
Increases alertness.
Facilitates new word learning in children and adults.
Helps relax and calm your reactive brain.
Reduces stress and anxiety.

These benefits are not just for someone with a mental health condition and can be of help to everyone; you, your children, friends, colleagues, that person you know with a cardiovascular disease or that lady down the street with diabetes.

Remember the sound of a waterfall? That’s the sound of white noise.

Posted on June 30, 2021August 13, 2022 by WHJ Online — Leave a comment

What Is Therapy?

Therapy is a safe and non-judgemental space to project your thoughts and feelings. It’s a set of interventions and communicative experiences to enhance your wellbeing. They are physical, mental and emotional. We explore past memories, present emotions and future objectives over a few sessions. The process is to make you feel free and fresh. Its a results based approach. You will be able to direct your self-awareness to achieve positive impact and internal harmony.

How much information can the therapist/psychologist disclose about themselves?

It is a general code to keep the therapy one-directional. Therapists adhere to a client-centred approach to make sure the therapeutic sessions are directed towards your personal wellbeing. You can ask your therapist about their years of experience and other personal details but remember therapy is essentially about you. We aim to prioritise your wellbeing.

How does writing therapy help?

Writing about yourself stimulates parts of the brain that are not stimulated by talking. Talking helps express emotions better. You always have the backspace button with writing therapy which helps you use words that fit your situation to the best of your ability. It’s quite the same if you prefer to write with a pencil, you always have the eraser, right at the back. Language is the most essential mindfulness tool in therapy. Currently, we provide writing therapy only in English. This is mostly because your brain is positively impacted when it switches to a different language.

Expressive writing helps bring about self-awareness and mental rejuvenation. Since the left hemisphere of the brain is activated, you train your brain to to work efficiently without getting burnt-out. A relaxed and active brain helps reduce SAD symptoms (stress, anxiety & depression) and breaks creative blocks.

Hold a second. Is it the same as Written Therapy?

Both writing and written therapy are expressive therapies. However, how different therapists approach your situation at hand is slightly different. At any point of time in your written therapy you can request a one-to-one session with your therapist. Your therapist might be trained in Gestalt, Ganzfeld, Psychotherapy, CBT, MBT, REBT, ACT or other similar mix of words.

We provide Ganzfeld Effect Therapy which is a specialisation field of Gestalt Psychology. In writing therapy, you and your therapist always communicate in writing (sometimes anonymously) or through suggestions based journal therapy.

The process is quite simple with WHJ Written Therapy Online

Write about the presenting problem or conflicting thought.
This refers to anything that is making you feel quite unbalanced in the last few days. Your therapist will personally ask you about the previous weeks, months, years and situations depending on your presenting problem. Some questions may be easy to answer and some others may require you to take some time to think. Be easy on yourself and remember this is a process.
Exchange emails with your therapist.
S/he will format your individual therapy plan along with our medical advisor. You will be given prompts to write about which will help your therapist understand you better and chart a therapy outline. You will be required to submit the Informed Consent. Through written therapy, you and your therapist will be able to keep a track of your Wellness and Health Journey intervention structure.
Discuss which issue specifically requires a one-to-one virtually session.
This will be for 30-60 minutes. Your therapist will ask you to elaborate on the specific issue. You will also practice with some self-touch and no-touch energetic healing tools and techniques. It is not necessary to schedule a virtual call with your therapist if you are not comfortable.
Before ending your therapy, discuss a date with to set targets to achieve personal goals.
The first and last written sessions are the most important since they shape your Wellness and Health Journey and also mark the time period of self-growth. You don’t want to miss the recap of your progress.

How does Written Therapy help prevent trauma?

SAD symptoms have a knack to induce trauma if not treated with therapy for a long period of time. Trauma is remembered by your body and sometimes forgotten by your brain. They can appear in other ways such as increased or decreased blood pressure, heart rate, body weight, body heat, unhealthy diet or mood swings. Do you have any of these symptoms or feel emotional blocks? If the answer is yes, you might have been exposed to trauma. Talk to your therapist about these symptoms or any other which are currently bothering you.

Your psychologist is your therapy specialist is your psychologist is your therapy specialist. Take a few extra seconds and read that again, but this time slowly.

Sometimes our family and friends can help us, sometimes they can’t. For those tricky feelings that stress, depress or make us anxious, we bring to you your Wellness and Health Journey FREE written therapy.