Mindfulness Workshop “elohi gadohi, Getting Back in Touch with Nature”

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Mindfulness Workshop Retreat in the Beautiful Fairfield Mountains

Are you interested in a workshop that includes everything you need to inspire yourself, others, and help improve your lives in meaningful ways?  Come join us in Fairfield for a memorable experience that will connect you with Mother Earth (elohi) again.  Utilizing centuries old Cherokee ways with modern techniques, we will teach you the art of being in the present moment and leave the problems of the world behind.  The techniques learned will help you connect back with nature and to tap into helpful resources any time you wish.

Our workshop is unlike any other in that we will incorporate Native American teachings, natural surroundings, evidence-based mindfulness techniques, and animals to give you tools that will last a lifetime.  We will teach you how to promote metacognitive awareness, decrease rumination via disengagement from perseverative cognitive activities and enhance attentional capacities through gains in working memory.

June 23, 2018   10:00am-12:00pm followed by a light lunch and “what we’ve learned” discussion.

Mountain Mule Ranch, 150 Yankee Lane, Fairfield, PA 17320

http://www.dohiwellbeing.com, dohiwellbeing@gmail.com (717) 473-4980.

 

Cost is $75.00 per person which includes beverage, light lunch, and materials.

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7 Ways to Overcome Shyness

Shy people instinctively know that they are missing out. Shyness equals lost opportunities, less pleasure and fewer social connections. Shyness can be crippling but there are tried and tested ways to make it a thing of the past.

When I was fifteen I had a friend who was shy. I recall an attractive girl attempting to engage him in conversation. His shyness made him focus on himself instead of her. He recalled telling me that he heard his own voice but not hers and he thought about what he was trying to say instead of what she was trying to say.

The formula for shyness is “too much focus on the self” plus anxiety. To make it even more unpleasant, sometimes when you are feeling shy you experience physical sensations which ‘hijack’ your calm logical self.

Back to my friend, he state “my pulse raced, my mouth dried up and I felt like the village idiot! I couldn’t think what to say so I said nothing apart from making barely audible grunting noises!” Cary Grant eat your heart out! When he detected pity in her eyes (or was it contempt, or boredom) he mumbled his excuse and got out of there. He hated being shy and was determined to change it.

How shyness is developed and maintained

Shyness really is a combination of social anxiety and social conditioning. To overcome shyness you need to learn to relax socially. This enables you to direct your attention away from yourself and gives you the space to practice certain conversational skills. In most cases, the heightened emotions of socializing when young simply condition the sufferer to respond to social events with fear, instead of excitement and pleasure.

Relaxed socializing is so pleasurable, not to say productive, but it is an advantage denied to many until they learn to relax. To start reducing your own shyness, I want you to absorb the following tips and ideas and start to put them into practice:

1) Think about the way you feel and behave around familiar people you are comfortable and spontaneous around. It’s that feeling transferred to new people and situations that equates to your emerging social confidence.

2) Focus your attention away from yourself. Sure, you can think a little bit about how you are coming across, but if all your focus is on your own words and feelings then you might as well be by yourself. Notice what other people are wearing and make a mental note, listen to their conversation, imagine where they might live, make a point of remembering names. Not only does this give you more to talk about, it also ‘dilutes’ social anxiety leaving you feeling calmer.

3) Ask people open questions. Many people like to talk about themselves and will find you interesting if you find them interesting. Ask questions that require more than a ‘yes’/’no’ response such as ‘What do you like about this place?’ rather than: ‘Do you like this place?’ Once they’ve answered use ‘add-on’ questions connected to the first such as: ‘What other places do you like in this city.?’ Next you can express your views. This is a great way to get the conversation going. If the conversation doesn’t ‘take’ then no matter, you’ve done your bit.

4) Stop trusting your imagination so much! Have you ever had an imaginary picture in your mind of a holiday destination only to arrive and find the reality is different from the way you had imagined? That’s how reliable imagination is. Stop imagining what others think. I do lots of public speaking and I’ve long since stopped trying to second guess what others think of me – it’s just too painful. Besides, what a person thinks about you has a lot more to do with who they are than who you are.

5) Stop using ‘all or nothing’ thinking. The ‘completely this/completely that’ style of thought occurs when you are emotional. People who are depressed, angry or anxious see reality in terms of differing extremes, simplistic all or nothing terms. An angry person is ‘right’ and you are ‘wrong’; the depressed person feels like a ‘failure’ while others are a ‘success’. In reality, life is composed of infinite gray areas. So stop fearing that you might say the ‘wrong’ thing! Or that people will ‘hate’ you. Once you start to relax more socially you’ll notice much less black or white thinking because anxiety actually causes you to think in all or nothing terms.

6) Take your time. You don’t have to blurt things out. Ask questions and if questions are asked of you can take time to consider your response (within reason). Don’t just blurt out what you think might be the ‘right’ answer. A slow answer is a relaxed answer.

7) Finally, use hypnotic rehearsal. Hypnosis is the quickest way to change your instinctive/emotional response to any situation. Only think about meeting others when your mind and body is relaxed. This conditions you to associate relaxation with being around new people. In fact you’ll find that when you relax deeply enough often enough whilst hypnotically rehearsing being comfortable around others you’ll reach the point where you just can’t be shy any more! This is what I call a ‘happy inability!’

My friend now loves meeting new people, and I would suspect that his current social confidence would be unrecognizable to his fifteen year old self.

Two books that can help you in overcoming challenges that might be holding you back are:

The Solution To Social Anxiety: Break Free From The Shyness That Holds You Back

Shyness: How Normal Behavior Became a Sickness

Contact us and we can help you overcome shyness and anxiety! We can get you #backinthesaddle again!

Adolescents, Nutrition, & Behavior

Adolescent Nutrition Presentation

Taken from a one of my presentations in Health Psychology…

With the exception of the first year of life, the majority of a person’s growth occurs during adolescence (Stang, Story, & U.M., 2008).  This creates an increase in need for energy and nutrients to supply the energy.  Nutrient needs are higher during adolescence than any other time of a person’s life.  Proper nutrition during this time is essential for healthy maturation into adulthood as well as to help prevent diet-related chronic disease that can occur during adulthood such as cardiovascular disease, cancer, and osteoporosis.

However, despite the great importance of healthy eating during this crucial growth time of adolescence, many young individuals are not eating a diet that meets national nutrition guidelines, such as the Dietary Guidelines for Americans (Stang, Story, & U.M., 2008).  To understand and resolve this problem, it is important to understand the eating behaviors of adolescents and what factors influence them.  Personal factors such as cognitive-affective factors and behaviors as well as the social environment can impact nutritional intake.  Adopting poor nutrition behaviors as well as developing eating disorders are concerns that effect nutrition intake in a negative way that would impact health.  Understanding not only the nutrition requirements but also these factors that influence nutrition behaviors in adolescents will help in the prevention of nutrition related health problems that may occur in youth and later in adulthood as diet-related chronic disease.

Reference

Stang, J., Story, M., & University of Minnesota. (2008). Guidelines for adolescent nutrition services. Duluth, Minn.: University of Minnesota.

Many parents of adolescents understand the frustration of trying to get their kids to eat right.  At this age, most kids are trying to develop their independence.  They want to make some choices of their own.  Here are 3 good tips I can share with you that have helped me see that my own kids got the nourishment they needed to develop strong immune systems, mental and physical health.

  • Lead by example.  You can’t expect your kids to eat healthy if you do not eat healthy yourself.
  • Provide only healthy choices in your household.  Choices are there, while any choice made is a good one.  My services include education in this area.
  • Utilize supplements.  Even in making healthy choices in food, we sometimes find ourselves lacking in nutrients which can create cravings that lead to loading up on unhealthy calories.
    • For over 20 years I have used Nature’s Sunshine’s supplements.  I expect I will continue for the next 20+ years to use them because I have always been pleased with the results and quality of them.  We caring some items in our office and have them online at herbalhour.mynsp.com

 

If you need help becoming a family who eats healthy, I also provide family sessions that focus on helping in nutrition and behaviors.

You can find me at dohi Center for Well-being (717) 473-4980 or email me at CharlotteTest@dohiwellbeing.com.

My sessions are held in our Waynesboro, PA office or can be scheduled at my mountain ranch in Fairfield, PA which also incorporates Equine Assisted Psychotherapy.

Charlotte Test

Charlotte M. Test, Coaching for Well-being

Adolescent Nutrition Presentation

Taken from a one of my presentations in Health Psychology…

With the exception of the first year of life, the majority of a person’s growth occurs during adolescence (Stang, Story, & U.M., 2008).  This creates an increase in need for energy and nutrients to supply the energy.  Nutrient needs are higher during adolescence than any other time of a person’s life.  Proper nutrition during this time is essential for healthy maturation into adulthood as well as to help prevent diet-related chronic disease that can occur during adulthood such as cardiovascular disease, cancer, and osteoporosis.

However, despite the great importance of healthy eating during this crucial growth time of adolescence, many young individuals are not eating a diet that meets national nutrition guidelines, such as the Dietary Guidelines for Americans (Stang, Story, & U.M., 2008).  To understand and resolve this problem, it is important to understand the eating behaviors of adolescents…

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Get into your Flow

Very interesting and an excellent topic!

Charlotte M. Test, Coaching for Well-being

 The Concept of FlowIMG_Tokyo_20180508_101654_processed_1525789031530

The concept of the flow experience is used to understand the feelings people are actually experiencing while working toward their goals.  Flow is experienced as intense enjoyment while a person becomes so immersed in an activity that they are not aware of time passing by or physical discomforts.  Contemplation of the feelings experienced would actually interrupt flow.  The feelings are so enjoyable to some they may seem addictive.  While the flow experience is rare for many individuals, it may occur more frequently for individuals with certain personality traits.  In addition, intelligence of the individual is also a factor that can be associated with flow.  By understanding the concept of flow and how it can be utilized, it is possible help individuals to increase opportunity to experience flow and achieve goals.

Taken from a paper written by Charlotte M. Test (The Concept of Flow, 2012).

Do…

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Exciting New Product for Your Animals!

dohi Center for Well-being and I am excited to announce that we have partnered with a company, Marsyt, to help them in distributing an exciting new product for your equines, goats, and chickens!  Charlotte and I have been testing this product out for the past couple of months to be sure of its efficacy before we brought it to you. We have first-hand testimony of how it has changed our mule’s behavior and the way their digestion processes.  We are super excited to be be able to offer it to you!

What is it?

Triple Performance is a natural nutritional supplement produced from a unique fermentation process that provides optimal support for health and performance. It contains a complex of beneficial and bioavailable metabolites all delivered in a highly pallatable mini-pellet.  It offers Nutrition for Health and Performance.  It offers enhanced nutrient absorbtion for growing, improved performance for equines of all ages, promotes lower lactic acid levels in exercising equines, and reduced risk of colic by maintaining a higher pH in the hindgut.

How will it help my animals?

The best way to answer that question is to tell you how it helped us.  Mules utilize 31739968_1682459698456813_1020922462222680064_nnutrients differently than horses.  Donkeys and mules can utilize more mature, less digestible, more fibrous plant material than a horse. They are able metabolize their feed very efficiently. The donkeys’ efficient utilization of food makes them “easy keepers.”  Studies have shown that donkeys voluntarily consume much less forage compared to horses; 1.5% of body weight (BW) for donkeys compared to 3.1% of BW for horses. The donkeys heightened ability to digest low-quality forage has been likened to that of a goat. Mules are not quite as efficient as donkeys, but are much more efficient than horses.

Mules can be very sensitive and react oddly based upon their diet.  The following is an example:  There was a woman who rode a lot of trails and covered lots of miles with her mule.  This woman spent most days in the saddle, training him for events at a local mule days.  She was feeding him good alfalfa hay and some grain to keep his energy level up, as that is what she thought she should do.  She also added some grass hay.  By all accounts, it seemed like a good combination of feed for the type of exercise her mule was doing.

After her local Mule Days event, she found herself riding the mule less.  As a matter of fact, she only rode him a dozen times over the next few months. Once, fall hit, and it was a little cooler, she decided to go out on a nice trail ride.  However, her mule was acting up.  It seemed that behind every bush and every rock was a mule eater.  Once her mule found the first mule eater (a black rock behind the bush), he was snorting and going side ways down the trail and acting like he was going to be missing a leg before the ride was over. This was causing her to be on pins and needles the whole trail ride. About the time she would get relaxed again, her mule would find another mule eater. He would Jump sideways, run backwards and sometimes spin around. A normally sweet mule was acting very oddly and was creating trauma for both him and his owner.

The reason I bring this example up is that mules can be very sensitive to the types of 31732046_1682459868456796_27152001561264128_nfood they eat.  It is extremely important to make sure they are utilizing their nutrients to the best of their ability.  Charlotte and I decided to try this product out on Mulligan, Socks, and Lauren, our beautiful mules.  We noticed that they weren’t utilizing their nutrients effectively. They were eating more hay than usual and Mulligan wasn’t filling out like he should.  Their behaviors were also very spookish and guarded.  We were hoping that this might be the answer to calming them down and having a more stable mule on the trails.

We started putting a scoopful into their grain in the morning.  The first few weeks we saw that they were more playful with each other.  We also noticed a change in their diet.  They were eating less hay.  They were starting to utilize their nutrients better.  They seemed less spooked by every noise, and had more stamina.  Their muscle tone became better.  They were all in 31497056_1680091372026979_5214756390937034752_nall better mules.

31822976_1682460091790107_1694548487296778240_nThe final observation came when we were with them.  They were less likely to run and wanted to hang around with us more.  They became much easier to brush and to groom.  We had totally different mules!  We were sold!  We knew we had a product that could help all equines, including the mules!  Training a mule isn’t just about groundwork and saddle work.  It starts with their diet.  If their digestion is off or they are not utilizing nutrition effectively, they will be harder to train, often times resulting in the owner getting frustrated and selling the animal.  The good new is you don’t have to do that!  We can help you get back on the right track with your equine.

How do I learn more about it?

Go to http://www.tripleperformanceequine.com and discover how it can help you!

How do I order it?

Again, go to http://www.tripleperformanceequine.com.  Make sure you mention that you heard about it from us Drs. Timothy and Charlotte Test and dohi Center for Well-being!  You can also contact us directly and we will get you squared away!

 

 

Do We Wait for Change?

Charlotte M. Test, Coaching for Well-being

Often people make the comment “A person first has to WANT to quit [change] their habits”, referring to smoking, drinking, drug use, gambling, eating unhealthy, etc.

What do you think?  Do we wait for change?  Do we wait for ourselves, our loved ones, or even our patients (depending on who in your life needs change), to announce they now WANT to change before seeking help to make those life changes?

My answer is this… No.  Often people are brought to counseling for addictions by loved ones or even by the law.  Are these people then thinking “oh now I WANT to ch

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ange”?  No.  More than likely they are feeling resentment for even being asked to make a change.

So now what?  Well, that’s my job!  A good therapist will work with the individual to help them with change regardless of what the change stage may be.  The precontemplation stage…

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Equilateral and My Unscheduled Dismount

Dr. Timothy Test

Many may ask whether the combination on EMDR and Equine Assisted Psychotherapy #equilateralemdr (otherwise known as Equilateral EMDR) really works.  Perhaps like me you had an unscheduled dismount.  It likely has upset the relationship that you once had with your equine.  You may now be fearful of what to expect upon mounting your equine again.  While you may put on a great game face, you know things have changed.  This can have a more profound effect if we are older.  Being 20 and having an unscheduled dismount is much different than being older and realizing our mortality.

I would like to share my story in hopes that my words will help you take the next step and call us to help you get #backinthesaddle.  It started with obtaining a new mule.  Mulligan was 13 years old, had been trail ridden, rode in parades, and was shown as a jumper and…

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