I am very excited that Compass Point is offering groups that will be using mindfulness to reduce stress and improve overall physical and mental health.
Mindfulness is a bit of buzzword at the moment. It may have popped up on your social media or at your job. What is mindfulness? Mindfulness is the art of being fully present, fully aware, and fully engaged in this moment without judgment. Mindfulness allows you to reduce the stress hormone cortisol which allows your body to function in a healthier way.
So why would you want to learn how to do that? Mindfulness has been around for thousands of years but it is only in the last 60 years that scientists have really studied it in depth. What they discovered was astonishing and will be taught in the class. In short mindfulness has been researched and found to be helpful with improving:
Please note that Mindfulness does not replace your current medical and mental health treatment but rather enhances it. It gives you the tools to get the most out of your treatment.
We tend to look at the mind and body as separate but Mindfulness is a holistic practice that embraces the interconnected whole. If you struggle with any of the above issues, I expect you have noticed how when you are stressed your health is more difficult to manage and vice versa. If you want to find ways to better manage this cycle this group could be for you.
The group will meet weekly for 9 weeks and include a time of teaching and a time of practicing techniques. There is daily homework that is essential to getting the most out of the group.
Interested in signing up? Please give the front office a call at 513-939-0300 to ask about the next available start date.
What attendees had to say about MBSR
How Does Meditation Help?
Meditation is the practice of concentrating your focus on something to help you become more aware of yourself in the present moment.
It's used to help with stress relief, relaxation, and to help you grow spiritually or personally.
People with or without tremendous stress or documented illness can benefit from the practice of meditation. Meditation can benefit the spiritual, emotional, mental, and physical aspects of your life.
Physical Benefits of Meditation
Most of the time, meditation is associated with spirituality or mental focus, but mediation can also have significant physical benefits as well.
Meditation has been shown to help with pain management. Research suggests that practicing meditation reduces pain but does not work on the opioid receptors in the brain which could have far-reaching implications for non-addictive pain management techniques.
In 2013, a study was published indicating meditation and mindfulness practices can help to reduce blood pressure and may be effective as a supplement to medicine or as a treatment for high blood pressure.
Heart and respiratory rates have been shown to be lower and remain lower in people who practice meditation. Surgical patients sometimes find that meditation helps them to heal faster after surgery because when anxiety is lessened, the body has less stress response to the healing process.
If inflammation is an issue, meditation could help as well. A study conducted by the University of Wisconsin-Madison indicated that meditation can change genes at a cellular level causing inflammation to be reduced. Digestive issues like irritable bowel syndrome have been alleviated somewhat by the practice of meditation.
The controlled breathing associated with meditation can help to relieve symptoms associated with asthma which helps to increase the quality of life of people with the disease.
Some research has indicated that people who meditate have increased immune function and stronger immune systems. Ladies who suffer from premenstrual or menopausal symptoms could find that participating in meditation practices helps to relieve their symptoms.
Mental Benefits of Meditation
Meditation can increase focus, the capacity for learning, and the ability to remember. Increased focus means that your mind stays on task and thoughts of non-related things stay off your mind.
With increased focus comes less stress and the ability to complete mundane tasks with more efficiency. Problem solving and decision making skills can be improved through practicing meditation.
Meditation causes activity in the brain to increase in areas that relate to problem-solving, memory, and learning. This activity increase can lead to an increased ability to learn new things.
A study by a researcher from the Wake Forest School of Medicine found that mindful meditation increased what is known as visuospatial memory. Visuospatial memory and processing is what helps us recognize things by sight, process visual information, and visually remember things.
Emotional and Psychological Benefits of Meditation
Most of us think of stress relief and reduced anxiety when we think of meditation. There are other psychological and emotional benefits of meditation as well.
Insomniacs could find that meditating before bedtime results in falling asleep easier and experiencing more sound sleep. In fact, meditation at any time of the day can result in improved sleep habits.
Meditation has been shown to reduce symptoms of both anxiety and depression even when the person had no previous diagnosis of a disorder. Those with post-traumatic stress disorder (PTSD) can benefit from adding meditation to their treatment plan. Meditation in combination with other treatments has been shown to significantly reduce the symptoms associated with PTSD.
Self-awareness, self-esteem, and creativity are all boosted by the practice of meditation. Addiction treatment programs have begun to recognize the benefits of mindful meditation and have started to use the practice as a portion of their treatment plans.
Continued anger can have an adverse effect on other body systems, so using meditation and mindfulness techniques to help reduce the anger response can potentially help more than psychological well-being.
Social and Spiritual Benefits of Meditation
Sometimes feelings of loneliness can hit even when we're surrounded by other people. Studies indicate that regular meditation, whether done alone or with a group, can help to alleviate that feeling of loneliness.
When positive social emotions increase, the result can be decreased social isolation. A study done on the practice of metta meditation found that participants experienced exactly that - a decrease in social isolation along with an increase in their positive social emotions. Metta practice has also been linked to increased empathy which allows for a deeper connection with other people and more positive personal relationships. Those who practice compassion meditation tend to be more generous and compassionate when dealing with other people.
Some scientists believe that practicing Transcendental Meditation can help people who struggle with emotional eating resist the urge to eat mindlessly which has both social and physical benefits.
As mediation increases self-awareness and inner peace, it benefits us on a spiritual level regardless of our personal belief system.
Meditation is more than sitting still and staring into the void of space. It’s learning to focus attention in an effort to be more aware of yourself in the present moment.
Practicing meditation has the potential to lead to a more calm, relaxed, and healthy life. The advantages extend beyond stress relief to physical, emotional, psychological, and mental benefits.
Over the years, the words “trauma” and “Trauma Informed Care” have been used in various settings, including outpatient and inpatient. The sole purpose is to bring attention to the providers of a potential trauma history with the patient/client/family, so that the provider can respond accordingly. Recently, “Trauma Responsive Care” has been added to the mix, but to an outsider it may sound similar, if not the exact same as the other phrases being used. So what is “Trauma Responsive Care” exactly?
Trauma Responsive Care has many components to it, so it’s best to break it down to the basics. This particular certification is offered through Finding Hope Consulting, LLC, which is a local consulting firm that specializes in Trauma Informed and Trauma Responsive trainings for professionals in various fields. The certification series utilizes neuroscience and resilience based interventions to rebuild neuronal networks that have been damaged by trauma and to assist people in healing from their trauma in order to lead resilient lives.
Mary Vicario is a Certified Trauma Specialist and founder of Finding Hope Consulting, LLC. She put together a curriculum that is based upon the ACEs (Adverse Childhood Experiences study) and included research from leading scientists in the field, including Drs. Bessel van der Kolk (author of The Body Keeps the Score), Gabor Mate (author of In the Realm of Hungry Ghosts: Close Encounters with Addiction), Dan Siegel, Louis Cozolino, Pat Ogden, Sandra Bloom, Stephen Porges and others.
What are ACEs and why are they so important? I’m glad you asked! As stated above, ACE stands for “Adverse Childhood Experiences” and laid the groundwork for the links between trauma in childhood and medical conditions, psychiatric problems, addiction, and/or other unsafe behaviors later in life. The study actually happened quite serendipitously; it resulted from a researcher (Vincent Felitti, head of Kaiser Permanente’s Department of Preventive Medicine in San Diego) noticing that about half of the participants in a weight loss program dropped out, despite being successful in losing weight. Upon further investigation, he noticed that a number of the participants also endured childhood sexual abuse. He conducted interviews with participants in this program and was able to uncover more links between childhood abuse and the various outcomes listed above. The results were remarkable. According to the CDC, the questions referred to the experiences that the respondents had during their first 18 years of life. They include emotional abuse, physical abuse, sexual abuse, mother being treated violently, substance abuse in the household, mental illness in the household, divorce/separation of parents, a member of the household being incarcerated, emotional neglect and physical neglect (https://www.cdc.gov/violenceprevention/childabuseandneglect/acestudy/about.html).
The results of the study found that ACEs are frequent: according to the CDC website, “almost two thirds of the study participants reported at least one ACE and more than one in five reported three or more ACEs.” The research and its findings were officially published in 1998.
The study showed that the more ACEs that someone reported, the higher the risk of having co-occurring medical and psychiatric issues and behavioral problems. Problems such as chronic illnesses (cancer, diabetes), risky behaviors (alcohol and drug abuse), bodily injuries (TBI, fractures, burns), mental health issues (depression, anxiety, suicide, PTSD), maternal health issues (unintended pregnancies, pregnancy complications, fetal death), and infectious diseases (HIV,STDs)are some examples.
ccording to the TRCC handbook, research has identified additional stressors that could play a role in a person’s mental and physical development. These are called Compounding Adverse Toxic Stressors or CATS. These include poverty, war/community violence, witness to or experiencing violence (includes seeing abuse of siblings), bullying, homelessness, early childhood intrusive surgeries and discrimination (Garner et al, 2012). Some additional statistics show the affects of ACES without resilience based experiences to offset them (Vicario, 2019). They include:
Building upon this research and utilizing the need of “felt safety”, we begin to redefine what safety is and how someone can identify it within themselves. We also utilize techniques that assist the client in feeling safe in unpredictable situations, identifying Vagus Nerve responses and calming techniques, education surrounding the Limbic System and its purpose, and rebuilding their lives. This task is no small undertaking, but with validation and support from the appropriate people, healing can be a reality.
If you or someone you know is struggling with the effects of trauma, depression, anxiety or any other related issues, feel free to schedule an appointment with me! I’m happy to utilize TRCC interventions or any other interventions that will assist in ensuring your success.
Compass Point is now offering Mental Health Services in Mason, Ohio
Compass Point Counseling Services, a mental health private practice, is partnering with Lee Side Wellness, a psychiatric practice, to bring comprehensive mental health and psychiatric services to a brand new location in Mason.
The new Mason location will open Monday, August 5th in a 1,600-square-foot located conveniently right off of interstate 71 at 3615 Socialville-Foster Rd, Mason, Ohio 45040.
This partnership will allow a “one stop” comprehensive experience to our mutual clients who are looking for quality mental health care In addition to medication management as well as TMS treatment for chronic depression. Both mental health facilities are grounded in the core values that all people matter, are of sacred worth, and warrant the finest in mental health and psychiatric healthcare.
The office will open with 7 clinicians: Chrisha Anderson, Stephanie Baker, Debra Bruemmer, James Canfield, Geralyn Cleary, Mariah Goodwin and Dana Mcdonald. The new location will have 5 individual therapy rooms along with a large group therapy space.
“Good mental health is essential to our overall health and gives us the sense of well-being we need to live fulfilling and satisfying lives," said Founder Charles Roberts.
Compass Point offers comprehensive behavioral health services for all ages, including addictions recovery, adolescents, dialectical behavior therapy, disordered eating, family therapy and a mindfulness-based stress reduction therapy program for those with chronic health conditions.
Lee Side Wellness nurse practitioners, physician assistants, and psychiatrists assess, diagnose, and manage a variety of conditions through psychotropic medication management.
The National Alliance on Mental Illness reports one in five American adults will experience mental illness within a year — with about 60 percent of people not seeking out mental health services.
“This can have devastating consequences, as recent government reports show. For the third year in a row, life expectancy in the United States has fallen, primarily due to drug overdoses and suicides, conditions that are preventable with help from behavioral health specialists,” Roberts said.
Compass Point has locations in West Chester, Fairfield, Anderson Township, Kenwood, Dayton and Western Hills in addition to this new Mason office. The group is currently hiring for independently licensed clinical counselors and social workers.
Mindfulness has become a bit of a buzzword over the last few years. But just what does being mindful mean and how does it work?
In this guide, you'll learn why being mindful matters and how to practice the art of mindfulness. You'll discover how you can enjoy the rewards of being mindful by integrating it into your everyday life.We’ll also run through five quick mindfulness trainings you can practice at home.
Jump To Section.
1. How Does Mindfulness Work?
1.1. Mindfulness Definition
1.2. What Mindfulness Is Not
1.3. The Art Of Mindfulness
1.4. What Is The Difference Between Mindfulness And Meditation?
2. Why Mindfulness Is Important
2.1. How Mindfulness Empowers Us
2.2. Why Mindfulness Matters
2.3. Benefits Of Being Present
2.4. Mindfulness In The Workplace
2.5. Stress Reduction And Relaxation
3. How Does Mindfulness Work Scientifically?
3.1. Managing Stress
3.2. Pain Relief
4. Five Mindfulness Trainings
4.1. One Minute Mindfulness Exercise
4.2. The 5 4 3 2 1 Exercise
4.3. Gratitude Exercise
4.4. Five Senses Exercise
4.5. The Self-Compassion Mindfulness Exercise
5. Mindfulness Tools
6. How To Practice Mindfulness In Everyday Life
6.1. How To Cultivate Mindfulness
6.2. Examples Of Mindfulness In Action
6.3. Developing Your Mindfulness Skills
6.4. Practicing Mindfulness On The Go
7. Faqs About Mindfulness.
7.1. What Is The Difference Between Concentrative Meditation And Mindfulness Meditation?
7.2. What Is Dispositional Mindfulness?
Interested in learning more about mindfulness hands on with one of our Compass Point Clinicians? Charity Chaney offers her Mindfulness Based Stress Reduction to Improve Medical Outcomes. You can learn more about this group by clicking the "learn more" link below
Mindfulness Based Stress Reduction to Improve Medical Outcomes
$240 Private Pay // Meets weekly for 9 weeks + a one day 7 hour intensive ( 25 hours total) // Saturdays 10a-12pm // Fairfield Office
Mindfulness Based Stress Reduction has been used around the world to improve medical outcomes for people with chronic health conditions. The mind of the client is often underutilized in treatment of health concerns. There is a powerful capacity in the mind of the client to improve their own health, if given the right tools. This group seeks to teach clients what those tools are and how to use them. It is not a replacement for other medical and mental health treatments but rather an adjunct to use alongside your current treatment plan. The group will focus on using four mindful practices to improve overall health. Instructors will seek to coordinate with other providers to ensure the best possible outcomes.
If no start date is listed below, or the date listed is passed, please register and we will give you a call to get the process started for the next group!
The Addictions Support group
When: The last Saturday of the Month
Cost: Private Pay $30
This group is open to adults who have been impacted by a friend or family member with addiction. This is an education and support group focused on teaching skills to help family and friends be more effective with their family/friend. Each month we will cover a different topic.
The April 27th group will cover:
Self Care: Caring for ourselves as well as our addicted family member or friend.
The Teen Talks
6:00-7:30pm Mondays in Dayton from June 17-August 5
14-18 (high school age)
4:00-5:30pm Thursdays in Dayton from June 20-August 08
14-18 (high school age)
3:30-5:00pm Tuesdays in Anderson from July 2-August 20
These groups are for teens to discuss common themes such as academic pressure, depression, anxiety, and social stressors.
We will also learn and utilize skills effective in coping with difficult emotions, managing stress, communicating effectively, and practicing relaxation.
To learn more or register for our next start date please call our front office at 513.939.0300
or register online.
This group is for anyone currently in DBT or recently graduated (within the last year) who would benefit from learning additional DBT skills specific to changing behaviors that they do not feel in control over yet.
These are additional skills that are covered more fully than in standard DBT. By the end of the group, clients will have learned specific skills to help them to decrease their problem behaviors.
This group would be helpful for anyone currently in DBT who continues to struggle with controlling certain behaviors.
The group would especially be helpful for those with:
Problems over spending/ shopping
Treatment Resistant Depression
Eating Disorder behaviors
Drinking and Drug use
Gambling and other addictions.
If interested, clients should speak to their Individual Therapist about a referral or discuss this in their DBT intake.
Until recently, it was thought that sleep deprivation can only be the cause of mental health conditions over time. Recent research now however shows that it can be the other way around, that mental health conditions can actually cause sleep deprivation, where sleep issues are more prevalent with people who already have mental health issues. Research shows that through the practice of mindfulness, sleep quality can be improved for those who experience sleep disturbance due to mental illness like depression, anxiety, ADHD, and bipolar disorder.
More and more research is showing how mental health conditions can actually impact sleep. Harvard Medical School says that “chronic sleep problems affect 50% to 80% of patients in a typical psychiatric practice, compared with 10% to 18% of adults in the general U.S. population.” According to NAMI, sleep problems can be a sign of an impending illness like bipolar disorder, and certain mental health conditions can be worsened by lack of sleep. NAMI says that more than one half of insomnia cases are related to depression, anxiety, or psychological stress. OCD, PTSD, ADHD, Schizophrenia, as well as substance abuse disorders are also each specifically associated with poor sleep. Both Harvard Medical School and NAMI recommend relaxation techniques, including deep breathing, progressive muscle relaxation, and meditation to increase mindfulness. This mindfulness exercises reduce anxiety and help people feel aware and present in their bodies so they can sleep.
There are a number of benefits to such relaxation techniques used to achieve mindfulness that aids sleep. Mindfulness and meditation help in three major ways with regard to sleep problems that can be caused by mental illness:
- Mindfulness and meditation combat stress through training your body to elicit the relaxation response. Chronic stress leads to a fight or flight response when you are trying to sleep, where high cortisol levels make it impossible to sleep. Mindfulness and meditation help reduce high cortisol levels so your body is capable of sleeping.
- Mindfulness and meditation strengthen different regions of the brain through having a direct impact on neural structure and functioning, including the part of the brain responsible for REM sleep.
- Mindfulness and meditation increase melatonin levels as well. Research shows a link between meditation before bed and increased amounts of melatonin, the chemical that makes your sleep possible.
In combination with the relaxation techniques that NAMI and Harvard Medical School recommends to limit the effects on sleep caused by mental health conditions, consider your overall bedroom environment and how it contributes to mindfulness and serenity. Consider your sleep space as well, where you invest in the right bedding and mattress for you. Once your sleep space and environment are ideal, focus on one or more specific meditation techniques to practice before bed. It may take time for meditation to work, so be patient with yourself and remember that self compassion isn’t selfish!
Cost: $240 Private Pay
Meets weekly in Fairfield for 9 weeks from 4-6pm
Each group is 2 hours long, There is also an 7 hour session between weeks 5 and 6 for a total of 25 hours
Presenter: Charity Chaney
Anxiety comes in many forms, from the general worry that comes from everyday life to the intense fear caused by major psychiatric disorders. As debilitating as anxiety can be to our mental and physical health, it’s also corrosive to our quality of sleep—whether you’re a college student pulling an all-nighter or a veteran jolted awake from a nightmare caused by PTSD. This guide covers how anxiety and sleep are interrelated, change with age, and what you can do to improve both.
Anxiety and Sleep
Nearly 40 million people in the US experience an anxiety disorder in any given year. More than 40 million Americans also suffer from chronic, long-term sleep disorders. Those numbers aren’t a coincidence. Anxiety and sleep are intimately connected: The less sleep you get, the more anxious you feel. The more anxious you feel, the less sleep you get. It’s a cycle many insomnia and anxiety sufferers find hard to break.
anxiety and sleep are intimately connected: the less sleep you get, the more anxious you feel.
Common anxiety symptoms like restlessness, increased heart rate, rapid breathing, and gastrointestinal (GI) problems make it difficult to fall asleep.
Because insomnia and anxiety are so closely linked, one of the first steps in treatment is to determine which is causing the other — that is, which is the primary cause and which is the secondary symptom. “Sometimes, insomnia is secondary,” says psychotherapist Brooke Sprowl, “in that it is caused by another primary disorder such as depression, anxiety, or a medical condition. In this case, usually treating the primary disorder [improves] the insomnia.”
Whether insomnia is the primary or secondary cause, natural remedies like magnesium glycinate and melatonin have been shown to help with sleep, says Sprowl. Non-medication treatments like cognitive behavior therapy along with good sleep hygiene are also effective at combating insomnia and anxiety.
Health Risks of Insomnia
Insomnia affects cognitive functions and cripples school and work performance. According to one study, 70% of college students with lower GPAs also had difficulty falling asleep. Insomnia also slows reaction times, raising the risks of driving a car or operating heavy machinery.
Sleep deprivation is also bad for your physical health, increasing your risk for developing high blood pressure and heart disease. And long-term sleep disruptions may even raise the risk of some forms of cancer.
Common Sleep Disorders
There are many forms of sleep disorder besides insomnia. All interrupt sleep, threaten our health, and increase nervousness and stress. Here are a few common ones:
Delayed Sleep Phase SyndromeAnyone who has changed time zones or experienced “jet lag” understands the effects of delayed sleep phase syndrome (DSPS). When your sleep and wake cycles don’t align with the current time zone, you feel groggy when you shouldn’t.
While these symptoms are temporary for most, people with DSPS stay out of sync for long stretches of time, negatively affecting their work and activities. Because people with DSPS are forced to conform to the external clock rather than their internal one, they suffer from lack of sleep and increased anxiety.
Obstructive Sleep Apnea
Obstructive sleep apnea is when a sleeper’s relaxed airways close and obstruct breathing. Interrupted breathing episodes occur numerous times during sleep and are usually accompanied by snoring.
Obstructed airways result in lowered oxygen levels and increased carbon dioxide in the blood. Sufferers are often unaware they have the condition. Sleep apnea increases the risk of heart disease, stroke, diabetes, and cancer. Sleep studies are required to diagnose obstructive sleep apnea.
Forms of Anxiety
How do you know if you have garden-variety nervousness or a more serious anxiety disorder? Usually, the difference is how significantly your anxiety affects your life.
For someone at a party who doesn’t know anyone, a certain level of anxiety is normal. However, if their anxiety is interfering with daily activities (e.g. making friends, school work, job performance), They may have a serious anxiety disorder.Whether social nervousness or a serious phobia, every form of anxiety will affect your quality of sleep if it goes on long enough. Below are descriptions of the five major anxiety disorders. If you think you may have one, consult your physician or therapist about diagnosis and treatment.