by, Elena Hollenhorst

What is Yin Yoga?

Yin Yoga is a form of yoga that is derived from ancient yoga practices dating back thousands of years that was changed and developed in the west starting in the 1970s. In Yin Yoga practice, postures are typically held for 3-5 minutes, though they may be held one minute or longer. Yin Yoga poses work with gravity to passively place gentle stress on the area around the joints and connective tissues to strengthen said tissues surrounding the joints. Yin Yoga is intended to be practiced in conjunction with more active, or yang, practices.

Yin Yoga Benefits

By creating gentle stress the theory is that a routine Yin Yoga practice will strengthen and healthily mobilize fascia and other connective tissues.

Yin Yoga Sequence

Props Needed

• Yoga mat
• 1 Blanket
• 1-2 blocks or pillows (depends on your needs)
• Timer

Instructions

1. In yin yoga practice, work towards gentle...

Holiday marketing and Hallmark movies will tell you that the season is only full of Joy, laughter, and celebrations. But, for some, the holidays can bring up stress and disrupt calm. Try the six tips below to support your calm this season.

1. Meditate.

Try a daily meditation practice for the few weeks before the holidays and until they wrap up (or continue beyond!). Even just five minutes of meditation can set up your entire day. Try Dr. Culbert's meditation on compassion and tolerance.>>>

“You should sit in meditation for twenty minutes everyday - unless you're too busy; then you should sit for an hour.” ― Dr. Sukhraj Dhillon

2. Keep up with your regular exercise routine.

Try to make room for your regularly scheduled workouts. If you can't find the time, opt for an active group activity such as a hike or a walk around the neighborhood. 

3. Regulate your sleep schedule.

Do your best to go to bed and rise at the same time every day. Late night...

By Tim Culbert, MD

Meditation on Tolerance and Compassion

Find a comfortable seat or lay down. Take a few slow breaths, then simply repeat each statement below three times.

If possible, begin by writing each statement below on a piece of paper. Then, use your paper to guide you through the meditation (rather than looking at a potentially distracting screen). 

1. I choose to be balanced, happy, and live my life with tolerance and compassion. (repeat 3 times)
2. I will take the time to notice my arousal level in mind and body when I'm with others. (repeat 3 times)
3. Even in difficult situations, I intend to sail along with appreciation, inner-ease, and patience. (repeat 3 times)
4. I will release unwanted feelings of frustration, anger, and resentment as needed. (repeat 3 times) 
5. I am grateful to everyone for the lessons they teach me. (repeat 3 times)

The "Window of Tolerance" is the optimal zone of arousal where a person is able to...

 Timothy Culbert, MD, IFMCP

Many families are looking for more natural options to manage ADHD and attention issues (e.g., distractibility, impulsive behavior, disruptive behavior, restlessness, and hyperactivity). ATTEND is a pneumonic device to remember the six key strategies to consider.

ATTEND: Natural Support for ADHD

A | Arousal Management

Some studies suggest that ADHD symptoms may represent a dysregulation of the internal 24-hour clock (aka circadian rhythm), which controls the balance of alertness and drowsiness of our brain throughout the day and night. Over 55% of people with ADHD have sleep disturbances. Sleep is foundational for good attention and emotional regulation. Be sure to receive the appropriate amount of sleep each night. For example, kids and teens need 8-10 hours of sleep each night.

Read this article on ADHD & sleep to learn more.

T | Training the Brain

Mind-body skills can be very...

by Henry Emmons, MD

We are Living with an Epidemic of Mental Health Problems

The numbers are staggering. 

The percentage of people in the US suffering from depression, anxiety, and poor focus/memory are historically high and increasing by more than 10% each decade. The rise is even faster among adolescents. If you are struggling with one of these common mental health problems, you are most definitely not alone!

Currently available treatments often don’t work well over the long term. 

Antidepressant medications still form the mainstay of treatment for depression and anxiety, while stimulants are the primary treatment for ADD. Consumers and professionals alike are realizing the limitations of conventional treatments and desperately looking for more natural, safe yet effective alternatives.

Natural approaches to mental health treatment are too often disorganized and unscientific.

There is no unified theory explaining the epidemic of disorders, either in the...

Nourish Your Brain for Better Mental Health: Risk Factors for Nutrient Depletion

Did you know that specific nutritional deficiency may actually cause mental illness or exacerbate existing symptoms? This is because humans require a variety and certain level of basic vitamins, minerals, phytonutrients, and amino acids for proper brain function and to manufacture the necessary neurotransmitter levels (serotonin, dopamine, norepinephrine) to maintain mental health.^1,2  Without certain nutrients, it can literally be impossible for us to feel good--both mentally and physically.

You May Be Missing Key Nutrients

Even if you eat a healthy diet, your body may still be missing certain key nutrients. A lot of fruits and vegetables have less nutrition in them today compared to their counterparts grown decades ago. This is mainly due to soil depletion as modern agricultural methods continue to strip nutrients from the soil.³ Prescription medications such as antacids, antibiotics,...

Timothy Culbert, MD, IFMCP

Information is Empowering: Why Health Literacy Matters

Just like adults, children and teenagers benefit from being informed and empowered so that they can participate in important decisions regarding their health and wellness. The team here at Natural Mental Health is dedicated to enhancing “health literacy” for our readers, by providing up-to-date information that supports the development of self-care and self-regulation skills for all ages. 

Defining Health Literacy

Health literacy is set of skills people use to realize their potential in health situations. They apply these skills either to make sense of health information and services or provide health information and services to others. Anyone who needs health information and services also needs health literacy skills.

Developing Health Literacy in Teens and Kids

One way in which children and teenagers can enrich their health literacy is to read age-appropriate books that are both...

Timothy Culbert, MD, IFMCP

What Kids, Teens and Parents Should Know About CBD Oil for Mental Health

By now you have probably heard of the potential health benefits of the natural plant-based remedy, CBD oil. It is derived from the cannabis plant, the same plant-type that provides marijuana. Cannabis plants have actually been utilized for millennia all over the world for their healing properties.

Understandably, there is some confusion about the differences between CBD oil and marijuana products. CBD oil that is hemp-based is legal in all 50 states. On the other hand, marijuana products vary by state in terms of their legality for medical versus recreational. CBD oil and marijuana both differ in their safety and efficacy for mental health symptoms in kids, teens, and adults.

I know, it's confusing. Let’s try to sort this all out...  

The Chemical Components of CBD, Marijuana, and Hemp

The term cannabis is used to identify a genus of flowering plants in...

Timothy Culbert, MD, IFMCP

Does CBD Oil Help Relieve Symptoms of ADHD?

There is sparse evidence that CBD oil can improve the core symptoms of ADHD, and the evidence that exists is mostly anecdotal. Nonetheless, that isn’t stopping patients from trying it.

The current concern is that consumer/patient use has sped past scientific evidence for use and regulation on product quality. That means long-term effects are virtually unknown and snake-oil companies continue to pop up with CBD products that are not pure. 

An article in ADDitude magazine summarized this:

“During [a person’s] development, I worry about cannabinoids, both CBD and THC,” says UCLA’s Evans. “There are adenosine receptors (and CB2 receptors) on the microglia that are critical for brain development, and CBD inhibits adenosine uptake. This may be a beneficial factor for epilepsy and autoimmune and inflammatory diseases, but who knows for ADHD.” 

The article...