THREE STEPS FOR FACING

inspiration

Three Steps for Facing Difficult Emotions

by Shauna Shapiro

All of us can feel the impact of these uncertain and challenging times on our hearts and in our nervous systems. While there are parts of the situation that we cannot control, that does not mean we are powerless. When we’re up against change, uncertainty and stress, resilience is the key to navigate life and emerge with more happiness and satisfaction. We can cultivate resilience through the practices of mindfulness and compassion. Here are three key steps to fi nding greater clarity, calm and well-being. Naming our emotions. Th e fi rst step is to bring mindfulness to whatever we are feeling and simply name it. Research shows that acknowledging and naming our emotions allows the body to physiologically calm down. It is helpful to remember that our emotions are here for a reason, metaphorically serving as a smoke alarm to let us know about an impending fi re. Ignoring or repressing our emotions can lead to bigger problems, but mindfulness teaches us a diff erent way to manage diffi cult emotions—acknowledge them and name what we feel—“name it to tame it”. When we name an emotion, it puts the brakes on our reactivity, downregulates the nervous system and allows us to see clearly.

Welcoming our emo-

tions. Th e second step is to learn to welcome diffi cult emotions. Emotions have a limited time span, typically lasting for only 30 to 90 seconds. Th ey arise, do their dance and pass away, like waves in the ocean. When we remember that this painful feeling will not last forever, it becomes more manageable. Th rough practice, we julie/AdobeStock.com can learn to welcome all our emotions with an attitude of kindness and curiosity. Th is involves becoming interested in the emotion and the felt experience in the body. For example, we may feel sadness as a tightening in the throat or fear as a contraction in the belly. All emotions have their signature in the body. Compassion for ourselves and others. Th e fi nal step to managing diffi cult emotions is to cultivate compassion. Self-compassion involves treating ourselves as we would a dear friend that is suff ering. Th e willingness to face the pain in ourselves and in life takes great courage. As we practice self-compassion, we learn not only to grow from our own struggles and sorrows, but to connect with the suff erings and sorrows of others. We realize that we are not alone in our fear and overwhelm, and become aware of the many others right now that are also afraid. As we recognize our common humanity, our isolation begins to lessen and we understand that we are all in this together.

Shauna Shapiro, Ph.D., is an internationally recognized expert in mindfulness and compassion whose most recent book is Good Morning, I Love You: Mindfulness & Self-Compassion Practices to Rewire the Brain for Calm Clarity and Joy. For more information, visit DrShaunaShapiro.com.

healing ways

Homeopathy to the Rescue

Create a Family First-Aid Kit

by Marlaina Donato

Aconitum napellus T he 200-year-old health system of homeopathy is based on natural sources and is unique in its “like cures like” philosophy that uses extremely diluted substances to trigger the body’s natural defenses. “Th e word homeopathy is derived from two words:

homeo—meaning similar, and pathos—meaning suff ering. Basically, it means that a substance has the power to cure the same symptoms it can create,” says Kate Birch, a certifi ed classical homeopath at the HippHealth Center for Holistic Healing, in Minneapolis. “Moreover, the more a substance is diluted through homeopathic preparation, the more potent it can be for healing when given upon homeopathic indications.”

For most health conditions, including chronic complaints, homeopaths recommend tailoring remedies to an individual’s constitution, but fi rst-aid applications are relatively universal and simple. Homeopathic fi rst-aid can be administered for muscle strains, splinters, minor burns and even the common cold. Available in health food stores and pharmacies, homeopathic remedies come in various potencies in the form of pellets, tinctures and topical agents.

scisetti/AdobeStock.com

Gentle Go-To Medicine

Whether treating a child’s skinned knee or an athlete with a mild to moderate injury, regular potencies off er benefi ts without a high Ledum palustre risk of unpleasant or dangerous contraindications. “In general, homeopathic remedies are safe for people of all ages because if taken as directed, there are no side eff ects or drug interactions. Th is is due to the fact that remedies have been made through a process that renders the substances harmless,” says certifi ed classical homeopath Myra Nissen, in Davis and Walnut Creek, California.

Classical homeopathic treatment is based on a person’s unique physical, emotional

olga ionina/AdobeStock.com Arnica montana

and mental nature, and requires deeper study to fi nd the most appropriate remedies, but fi rst-aid applications are most oft en universally straightforward. “A homeopathic fi rst-aid kit at home is useful for cuts, burns, bumps and bruises, insect bites, poison oak/ivy and minor illnesses,” says Nissen.

Gentle, but benefi cial Arnica montana is perhaps the best-known application, used for acute injury and post-surgery. In a 2016 review of studies in the American Journal of Th erapeutics, a team of international researchers found Arnica to be more eff ective than a placebo for swelling, bruising and post-surgery pain, and suggested it could be an alternative to nonsteroidal anti-infl ammatory drugs.

Calendula is a heavy hitter for wound care, skin ailments, minor burns including sunburn, diaper rash and post-tooth extraction. It off ers antiseptic and antiinfl ammatory properties and is available for topical and internal use.

Soft Tissue Trauma, Burns and Bites

Nissen highlights Ruta graveolens and Rhus toxicdendron for soft Rhus toxicdendron tissue injury and tendonitis and suggests Symphitum for serious damage to cartilage and ligaments. For puncture wounds or injuries involving nerves, Hypericum perforatum is helpful. She emphasizes the importance of using remedies immediately and properly to maximize the potential for rapid healing and pain reduction.

Birch says that bee stings and allergic

responses respond well to Apis mellifi cia and fevers and headaches to Belladonna. Using Cantharis or Urtica urens for fi rst- and second-degree burns can help to prevent blisters and minimize pain, while Silicea is a good choice for splinters.

In general, for all acute cases and injuries, remedies are oft en taken every hour and tapered down to every four hours upon signs of improvement or lessening of intensity. If results are not seen within two days, it is best to discontinue the remedy.

Fighting the Flu

Hypericum perforatum

When taken at the fi rst sign of a cold or fl u, specially combined homeopathic formulas or single remedies can help to lessen severity and duration of certain viruses. Bryonia alba is useful for moderate fever, Gelsemium for general fl u-like symptoms, Nux vomica for severe chills and nausea, and Arsenicum album for respiratory and stomach fl us.

Homeopathic remedies, like all medications, should be properly stored and kept away from children and pets. Also, not all products labeled as homeopathic may be pure. Some products add homeopathic remedies to other ingredients that are not safe; for example, Arnica gel may have alcohol, preservatives and stabilizers, and be harmful if swallowed.

While homeopathy off ers many benefi ts, Birch clarifi es that it is not designed to be a quick fi x and is best approached from a broader view or “a philosophy that shapes your day-to-day life. When you understand these things, once you have the right remedy, it produces instantaneous results.”

Tetiana/AdobeStock.com

Marlaina Donato is a body-mindspirit author and composer. Connect at AutumnEmbersMusic.com.

basicmoments/AdobeStock.com