W I N T E R 2 0 1 4

Living Well Living Well Integrative Health Center Newsletter

Optimism and Fear

Mission:

To support individuals and their families in their efforts to live well by providing diversified coordinated care, guidance and education that encompasses body, mind and soul.

An optimist sees the glass half full. The pessimist sees the same glass half empty. They are both right so why is one better than the other? Optimism heavily influences physical and mental health. The optimist will live a happier and longer life and research supports this. An optimistic outlook has been shown to decrease stress and depression. It increases a sense of psychological well-being and provides an individual with better coping skills for hard times. From a physical standpoint it increases resistance to colds, decreases risk of cardiovascular disease and has a favourable effect on pregnancy outcomes, survival rates from cancer, immune function, and pain perception.

Harvard doctors think that the optimist tends to engage in healthier behaviours, build stronger social supports and get better care and that these behaviours may have positive effects on health by decreasing stress hormones and inflammation. Psychologist Martin Seligman found pessimists 8 times more likely to get depression, less likely to succeed at work, more likely to have close relationship break-up and more likely to have shorter and more illness filled lives. Pessimists focus on the things that go wrong but billions of things go right. Optimists are grateful for those things that go right and don’t dwell on what might or did go wrong. It’s a far easier perspective from which to live well.

You can’t wish yourself into being an optimist. Seeing the world optimistically is a frame of mind, a way of explaining things that is actually outside of conscious control meaning your mind acts before you are aware. In other words your mind either speed dials pessimism or optimism, it’s a kind of habitual pattern.

Pessimism often follows a serious disappointment or loss in life. The pain triggers circuits in the brain to become very sensitive to threats, activates part of the nervous system that makes your body respond for example by making your heart race or your blood pressure rise. Neurochemicals are released that cause you to have a flight, fight or freeze response.

LIVING WELL WINTER 2014

By working on changing your viewpoint to positive you can help build up memories of successesrather than of failures and disappointments. This helps rewire parts of your brain and encourage it tospeed dial positive thoughts. Being an optimist doesn't mean you think only good things happen, itjust means you are able to imagine a happier outcome and that you experience less stress after badthings have happened.

Self-awareness is the key to becoming more optimistic. Once you are aware you can work onchanging ideas to more positive ones and that helps rewire your brain circuitry. When this happensyour negative speed dial starts to change and your habitual patterns of thought will become morepositive.

Step1. Identify and quiet the fear of disappointment

Step2. Identify and quiet your emotional responses to unexpected setbacks.

Step3. Actively search for positive views on life.

But remember this ... you have to feel that fear to identify it that takes a lot of courage and practice.You also have to practice visualizing successful options in life, to dig deep into your memories of +events and focus on them. Take responsibility and credit for all you do well. You must convinceyourself you are able to do well. It takes a lot of practice but eventually, slowly but surely, you start tospeed dial positive thinking and eventually that becomes your new habit. Imagine your mindexperiencing and accepting set backs without stressful self-talk, "its my fault" or "things like thisalways happen to me". Imagine being able to say to yourself, "what can I do now". Imaginediscovering positive things even in the face of grief, loss, disappointment or illness.

The recently deceased Nelson Mandela once said that "courage is not the absence of fear but thetriumph over it. The brave man is not he who does not feel afraid but he who conquers that fear. Thisissue of our newsletter is about individuals that have stood in the face of fear and discovered positivethings in themselves. May they stand as examples for us all. ..

-'Dr. Mo.rto. 'Po.ht9U.t"'J t=ou."'cl.er ot ~he Ltvt"'9 Well 1"'~e9ro.Hve Heo.Hh Ce"'~er

FUNDRAISER FOR MOMIN NEED WAS SUCCESS.I am sending along thecard from this beautifulstrong Ugandan (and futureCandadian) woman. Thankyou to all that contributedto feed and clothe her kids.She feels optimistic abouther future in Canada andyou helped... "It is what wemake out of what we have,not what we are given thatseparates one person fromanother" -Nelson Mandela

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LIVING WELL

HowardChurchill

Howard Churchill is a delightful eiderly man inmy practice. He is a transplant from

Newfoundland and of what I know of Howard,

he embodies all the stereotypic qualities weassociate with Newfoundlanders. He is kind,

opinionated, stubborn, generous and honest.He stands his ground and knows his own

mind.

At times Howard has been one of my morechallenging patients, refusing to give up smoking,drinking and bacon despite having had a heartattack. "I might as well die if you make me eatthaf he once told his daughter of her healthymeal. I always respected Howard's position andchoices but lamented that they might lead him toan earlier end.

16 months ago, Howard made a miraculouschange. He quit smoking. He was hospitalized atthe time for a COPO exacerbation. Breathless,hungry for air, and the realization that he wantedto feel better than he did in that moment, hevowed to the doctor and himself to stop smoking.And just like that he did.

WINTER 2014

Recently I suggested Howard start insulin forworsening diabetes. "I don't want that. I'm notgoing to do that", he answered. Six weeks later

Howard returned 16 pounds lighter and bloodsugars almost in the normal range! Howard hadonce again set his mind and his intention. Shakingmy head in wonder I questioned him how he haddone it. "You told me I'd need insulin and I didn'twant that so I started eating healthy". Hisdetermination and his resolve amazes me. We arehorrible vicarious learners. Regardless of what weread or see others struggle with, we never quiterealize it can happen to us too until somethingdoes. Often it is this touch with illness, or fear ofworsening health that makes us realize ourvulnerability. Howard used his experiences ofillness and being unwell to set his mind and thushis intention on feeling better and avoiding illness.We usually think of fear as a negative emotion(indeed that's how we experience it) but differentfeelings can and usually coexist at the same time.We tend to cling to the negative ones, fear being avery prominent one. It is our choice what we dowith this very natural human emotion and it ispossible to use fear as a tool rather than aweapon. We all have this ability within ourselves.Howard used his fear to propel and overcomesome bad habits. In those moments of fearHoward also felt hope and excitement. Hiscourage and resolve are only to be admired andfor this reason he is patient of the month.

Patient of the Month

You. o.re. 1f\eve.r ~oo old. for opH.""tSM!

studies of elderly patients from ages 65 to 85

have shown optimists to have less risk of

overall mortality and of cardiovascular death.

Those with certain types of cancers had

greater survival rates when they viewed life

optimistically and were more likely to be able

to engage in healthy behaviours like smoking

cessation, drinking moderately, exercising

regularly and eating well.

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LIVlNGWELL WINTER 2014

ANEGATIVE THINKERSEES ADIFFICULTY

IN EVERY OPPORTUNITYAPOSITIVE THINKER .

SEES AN OPPORTUNITYIN EVERY DIFFICULTY

Friends of Gilda...It takes a village

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"We are The Friends of Gilda's NS; a group of volunteers located in the Halifax RegionalMunicipality who are dedicated to developing a Gilda's Club in Nova Scotia. We are in the

beginning stages of and we need your help. Gilda's Club is a non-clinical, psychosocial andemotional support program affiliated with the Cancer Support Community (the international leader

in psychosocial oncology research and program development), named for comedian GildaRadner. Gilda Radner, most famous for her work as an original cast member of NBC's Saturday

Night Live, was diagnosed with ovarian cancer in 1986. In her book "It's Always Something",Gilda describes her experience with cancer, and how important finding a community to learn from

and share the cancer journey with was to her. Through her participation in a social and emotionalsupport community, Gilda describes regaining her life back outside of the hospitai, and instilling

both hope and the sense of belonging that were lost during her cancer treatment. Medicine andmedical care is one thing, but when going through times of illness, the support of a community is

vital, it takes a viliage. Our goal is to create a cancer community, a psychosocial support network

for all those who have been affected by cancer. Currently we are in the friend-raising andfundraising stage. We want the Halifax community to know we are here and spread the word.

There are ways you can get involved too, we recently have initiated a multimedia project. We

want to hear your stories. How has the Nova Scotia community dealt with cancer? If you couldtalk to all persons experiencing cancer what words of encouragement would you give?" If you are

interested in becoming involved you can contact the Friends of Gilda by emailing Abigail atabi ailb817 mail.com

LIVING WELL

LIVING MEANINGFULLY WITH ANXIETY

WINTER 2014

A deeply insightful client of mine provided me with something that she wrote on her experienceof anxiety. Her writings describe her relationship with fear and how she has realized that thepainful thoughts, emotions and bodily sensations associated with fear would not limit her fromliving her life. She notes that there is too much personal loss if she allowed fear to win. Shehas given me permission to share her essay below with you.

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LIVING WELL WINTER 2014

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So for 2014, consider if you are going to permit anxiety or other emotional barriers limit or block you frombeing the person you would like to be in this upcoming year. Harpreet Aulakh, Registered ClinicalPsychologist.

We. o.re. L~~e.re.s~e.d. L~ YOU!

We want to know how you live well, what inspires you and others, what givesyou a sense of well being, what has challenged you and what did you learnfrom it that has helped you live your life. If someone you know has inspiredyou with their courage and conviction, please ask them if they'd like to share.If you feel you have a meaningful story to share with us, please emailmariapatriguin@yahoo.ca

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LIVING WELL

OPTIMISTIC TO THE MAX...

WINTER 2014

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LIVING WELL FALL 2014

You. Q.re ""ever ~oo ~OU.""9 for 0pU".,ts".,

How ~o R,Q.tse Q."" 0pU".,tsUc Cktld.:Give credit for success let them do things for themselves even if you could do it faster and better.

Focus on positive traits as it helps set them up for future successes.

Don't give false praise, kids can sense a lie. Remember encouragement is stronger than praise.

Validate but question. Validate their feelings around failure but help them see a positive outcome.

Help them see opportunity to improve next time if they have failed.

Remind them of their successes in the face of fear.

Look on the bright side, see the negative and positive but emphasize the positive more.

Don't use negative labels. Label the behavior but not the child. ego Don't say. "he is lazy, she is shy"

Make an example of yourself! Live it! Love it! You'll have a better life for it and so will your kids!

'PLea.se ca.LL 5usa.>t a.>td "a.>tel oura.dMi>tistra.tio>t sEa.ff to book ...,Uh

Ma.ria. 'Pa.triqui>t MDI Rochelle Wilcox

NDI rheresa. "a.h>t NDI "e>t va.>t KesseLlM5W $. Ha.rfreet AuLa.kh

re9'fs:;choLo9ist !

Susan MacLean served over 25 years in our last practice.Her dedication, loyalty, compassion and unparalleled workethic make her a welcome return to Dr. Patriquin and herpatients. Welcome back Susan.

Jane White is new administrative staff for ournaturopaths and counselling team. Her calm,caring,proficient nature make her a great fit forLiving Well. Welcome Jane.

LIvING WELL INTEGRAnvE HEALTH CENTER

217(, WIN1lS0R STREET HALIFAX, NS

'PHONE , (~02) 40(,-1500

FAX, (~02) 40(,-1501

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