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Unlocking Rest: The Benefits and Techniques of Cognitive Behavioral Therapy for Insomnia -CBT-I

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Who else is feeling that lost hour of sleep? Between managing stressful jobs, and the everyday shuffle of life, let alone adjusting to daylight savings this week, finding solace in a good night’s sleep has never been more vital. For those struggling with chronic insomnia or sleep disturbances, the pursuit of restful slumber can be particularly frustrating. Cognitive Behavioral Therapy for Insomnia, or CBT-I, has emerged as a highly effective, evidence-based intervention for improving sleep quality and helping individuals reclaim their nights. This therapeutic approach focuses on identifying and changing the thoughts and behaviors that contribute to sleep problems, making it a very possible solution for so many of us who struggle with sleep.

One of the most significant benefits of CBT-I is its long-lasting effects compared to traditional medication approaches. While sleep medications can provide immediate relief, they often come with a host of side effects and the potential for dependency. CBT-I, on the other hand, equips individuals with practical skills and strategies to manage their sleep issues. By addressing self-defeating thought patterns and unhealthy sleep behaviors, patients often find lasting improvements in both the quantity and quality of their sleep. Additionally, CBT-I has been shown to reduce symptoms of anxiety and depression, creating a holistic improvement in overall well-being.

CBT-I encompasses a variety of techniques tailored to individual needs. Key components include sleep restriction therapy, which limits the time spent in bed to boost sleep efficiency; stimulus control therapy, which helps the brain associate the bedroom with sleep rather than wakefulness; and cognitive restructuring, aimed at challenging and changing unrealistic beliefs about sleep. Other techniques may include relaxation training and sleep hygiene education. By employing these methods, individuals learn to develop healthier sleep habits and cultivate a more positive relationship with sleep, ultimately achieving more restful nights.

CBT-I is suitable for a broad range of individuals, from those experiencing occasional sleeplessness to those with chronic insomnia. It is particularly effective for adults but has also been adapted for use in children and adolescents with sleep difficulties. Anyone seeking to improve their sleep quality—whether due to stress, lifestyle changes, or ongoing health issues—can benefit from this therapy. By offering accessible and practical tools, CBT-I empowers individuals to take control of their sleep, leading to improved health, performance,and quality of life. If sleepless nights have become a regular part of your life, consider exploring CBT-I as a transformative strategy for restful and rejuvenating sleep here at A Balanced Life. We have several specially trained clinicians who can walk you through the steps of reclaiming your sleep through CBT-I.

If you think this is a good fit for you and your sleep needs and struggles, call us today to schedule a consultationwith one of our CBTI-informed clinicians.
You can reach A Balanced Life Tahoe at 530-544-1748

The Therapeutic Slopes: Exploring the Mental Health Benefits of Skiing and Snowboarding

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Original blog post from March, 2024:

Downhill skiing represents one of the most popular winter sports worldwide. Over 2,000 downhill ski areas are spread across 67 countries with an estimated 400 million skier days annually (Vanat, 2018)

Skiing and snowboarding are not just thrilling winter sports; they are also powerful ways to boost your mental well-being. The combination of crisp mountain air, breathtaking scenery, and the adrenaline rush of gliding down snow-covered slopes creates a unique cocktail of benefits for the mind.

1. Nature’s Embrace:

Skiing/snowboarding allows one to have an outdoor experience in nature. The awe-inspiring mountain landscape, fresh air and the panoramic views can have a calming effect, helping to alleviate stress and boost your overall mood. We also know that vistas allows us to feel a sense of being part of something bigger and can create moments of awe, which leads to more gratitude and appreciation.

2. Endorphin Explosion:

The physical activity involved in skiing triggers the release of endorphins, those magical neurotransmitters responsible for feelings of happiness and euphoria. Carving through the snow activates various muscle groups, providing a full-body workout while simultaneously enhancing your mental state.

3. Mindful Movement:

Skiing/snowboarding demands focus and concentration, especially when navigating challenging terrains. The need to stay present in the moment promotes mindfulness, allowing skiers to temporarily escape the pressures of daily life and immerse themselves in the joy of the downhill journey. This becomes even more important for out mental health in todays highly distractible world and is a go to sport and management tool for those with ADHD.

4. Social Connection:

Skiing/snowboarding is often a social activity, offering an opportunity to bond with friends, family, community members or even strangers. Sharing the slopes with others fosters a sense of community, reducing feelings of isolation and promoting a positive social environment—a crucial aspect of mental well-being. And chair lift rides provide great opportunities for connection.

5. Challenge and Triumph:

Conquering the slopes and new terrain and challenges provides a sense of achievement and boosts self-esteem. Overcoming challenges on the mountain translates to a renewed confidence that can positively impact other areas of life, instilling a mindset of resilience and determination.

6. Winter Sunlight and Vitamin D:

Exposure to natural sunlight, even in winter, promotes the production of vitamin D, a crucial factor in maintaining mental health. Skiing outdoors allows enthusiasts to soak in the winter sun, supporting both physical and mental well-being.

7. Escape from Routine:

Skiing/snowboarding offers a break from the monotony of daily routines. The change of scenery, the thrill of the descent, and the adventure of exploring new slopes contribute to a sense of escapism, providing a mental reset that can enhance overall happiness.

These are just some of the mental health benefits of skiing and snowboarding.

Update to the blog as of 12/5/2024:

A study in the Journal of Exercise and Rehabilitation (Lee, et al., 2019) found that skiing greatly reduces stress levels in students.  The results were based on outcomes using the Academic Stress Inventory , Visual Analogue Scale (VAS) to measure enjoyment,  and heart rate measurements to measure the impact of skiing on stress, heart rate, apprehension, and enjoyment.  Given that stress is a primary determinant of one’s personal health and happiness, being able to have activities that are known to mitigate and manage stress are essential to living a balanced life.

A Balanced Life also happens to be the name of our group practice in South Lake Tahoe, CA.   We are private group therapy practice providing both in-person and online therapy to children, teens, adults, families and couples in the Lake Tahoe region and virtually for all California and Nevada residents.  Lake Tahoe is infamous for its 14 ski mountains in the area, and ski/snowboard culture is ingrained and integral to so many lives here. So whether you live here or are visiting, are on the bunny slopes or double black diamonds, enjoy the experience, have some fun, and get to know some of your fellow skiers/snowboarders on the slopes.

If you are interested in therapy for yourself, a loved one, your relationship or family call our office today to setup a free 15 minute consult with one of our 6 highly skilled therapists with varying specialties in evidence-based modalities:

(530) 544-1748.

Embracing Koselig: The Winter Ritual of Outdoor Adventures and Indoor Comfort

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By ABL Staff

As winter blankets the landscape in a frosty embrace, the importance of finding balance between outdoor adventure and indoor comfort becomes ever more essential. This harmony is beautifully captured in the Norwegian concept of “Koselig,” which embodies the feelings of warmth, togetherness, and coziness that are so vital during the colder months. The cold may drive us indoors, but stepping outside into the brisk air can provide exhilarating experiences that enhance our well-being. By embracing the chill, we allow ourselves the opportunity to relish the warmth of cozy spaces upon our return, fostering healthier mental states throughout the often dreary winter.

Getting outside during the colder months might seem counterintuitive, but the transformative power of fresh air cannot be overstated. Engaging with the beauty of a winter landscape can lift our spirits, stimulate our senses, and energize our bodies. Whether it’s a brisk walk in the park, an afternoon of snowshoeing, or simply a moment spent breathing in the crisp air, these outdoor experiences remind us of the resilience of nature—and ourselves. Exposure to natural light, even when filtered through layers of clouds, helps combat the winter blues and improves mood. Furthermore, engaging in physical activities outdoors can trigger the release of endorphins, the body’s natural mood lifters.

Upon returning indoors, the concept of Koselig shines brightest. Imagine shedding a coat frozen with the remnants of winter, entering a space filled with warmth and the soothing aroma of hot beverages. Surrounding ourselves with soft blankets, warm lights, and perhaps a good book or cherished company, we can create a sanctuary that not only provides physical warmth but also
nurtures our emotional well-being. The layered experience of feeling the cold outside only to indulge in cozy comforts indoors enhances our appreciation for the warmth we so often take for
granted. This duality acts as a reminder that contrasts in our experiences can heighten our enjoyment—once we feel the bite of winter, a cozy evening feels all the more satisfying.

In the heart of winter, maintaining mental wellness can be challenging, yet cultivating rituals of Koselig can combat feelings of isolation and sadness. By intentionally scheduling time outdoors
amidst the frost, we not only embrace the invigorating chill but also set ourselves up for moments of profound relaxation and comfort inside. It’s the interplay of these experiences—the thrill of the cold followed by the soothing embrace of warmth—that fosters a greater sense of balance. Just as nature transitions from harsh winters to hopeful springs, we too can find joy in the cycle of cold and coziness, building mental resilience to thrive even in the darkest days of the year.

Curious about starting your mental health journey this winter? Give us a call at A Balanced Life at 530-544-1748 to take the next step

How to Become Attuned to Your Circadian Rhythm

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By ABL Staff

Attuning to your circadian rhythm, the natural cycle that regulates your sleep-wake patterns and other physiological processes is essential for maintaining overall health and well-being. This
internal clock, influenced by external signals such as daylight and temperature, plays a crucial role in determining when we feel alert and when we are inclined to sleep. By aligning daily
activities, such as eating, exercising, and sleeping, with this natural rhythm, individuals can enhance their energy levels, improve cognitive function, and promote better emotional regulation. Disruptions to the circadian rhythm, often caused by irregular sleep schedules, excessive screen time, or exposure to artificial light during the evening, may lead to various health issues, including sleep disorders, mood swings, and metabolic problems.

Establishing a routine that respects your circadian rhythm can lead to significant improvements in physical and mental health. For instance, getting sufficient exposure to natural light during the
day, reducing artificial light exposure in the evening, and adhering to consistent sleep/wake times can enhance sleep quality and duration. A well-aligned circadian rhythm aids in the optimal release of hormones, such as melatonin and cortisol, which are vital for regulating sleep cycles and stress responses. Ultimately, embracing practices that support your circadian rhythm can foster a greater sense of balance, resulting in increased productivity, improved mood, and a lower risk of chronic illnesses, contributing to a healthier, happier life.

Here are three tips for boosting your circadian rhythm through walking and mindfulness:

Morning Walks with Mindful Breathing

Start your day with a short walk outdoors during natural light hours. Aim for a 20-30 minute stroll in the morning sun. As you walk, practice mindful breathing by focusing on your breath—inhale
deeply through your nose, hold for a moment, and exhale slowly. This combination of movement and mindful attention helps signal to your body that it’s time to wake up, reinforcing your circadian rhythm.

Nature Immersion and Sensory Awareness

Incorporate longer walks in natural settings, like parks or forests, into your daily routine. During these walks, engage your senses fully—notice the sights, sounds, and smells around you. Pay
attention to the feeling of the ground beneath your feet and the rhythm of your breath. This not only helps reduce stress but also aligns your body’s internal clock with the natural light-dark
cycle, promoting healthier sleep-wake patterns.

Evening Wind-Down Walks

In the evening, take a leisurely walk after dinner as the sun sets. This winding-down practice can help signal to your body that it’s time to relax and prepare for sleep. Use mindfulness by
reflecting on your day or focusing on the transition of light as the day turns into night. Avoid screens during this time to reduce blue light exposure, which can disrupt your circadian rhythm.
A gentle evening stroll allows you to connect with your body and mind, fostering a smoother transition into restful sleep.

Call A Balanced Life at (530) 544-1748 to find your best-fit therapist to support you on your healing journey.

How to embrace seasonal change with somatic experiencing

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By Madi Salvati

What is Somatic Experiencing?

Somatic experiencing is a therapeutic approach that emphasizes the connection between the mind and body. It involves tuning into physical sensations, emotions, and the body’s responses to stress and trauma. By becoming more aware of these bodily experiences, individuals can release stored tension and trauma, leading to improved mental and emotional well-being. This practice encourages us to listen to our bodies, fostering a deeper understanding of how our physical state impacts our mental health. In an increasingly fast-paced world, somatic experiencing serves as a powerful reminder to slow down and reconnect with ourselves.

Noticing Seasonal Change

As the seasons shift, our bodies and minds respond in unique ways. Each season brings its own characteristics—light, temperature, and energy levels that can profoundly influence our mood and
behavior. Noticing these changes encourages mindfulness and helps us align our routines with the natural world. For example, the bright, longer days of summer can invigorate us, while the shorter, darker days of winter might prompt feelings of introspection or melancholy. By acknowledging these seasonal transitions, we can better prepare ourselves mentally and emotionally, creating space for reflection and renewal.

The Impact on Mental Health

Research shows that our mental health is closely linked to our environment, including seasonal changes. For some, the lack of sunlight in winter can lead to Seasonal Affective Disorder (SAD), a type of depression that occurs at specific times of the year. By practicing somatic experiencing and tuning into our bodies during these transitions, we can recognize the signs of seasonal shifts and respond proactively. Engaging in activities that honor these changes—like outdoor walks in autumn or cozying up with a good book in winter—can help mitigate the impacts of seasonal mood swings and promote emotional resilience.

Embracing the Connection

Ultimately, the combination of somatic experiencing and an awareness of seasonal change fosters a holistic approach to mental health. By tuning into our bodies and acknowledging the natural rhythms of the world, we can cultivate a deeper sense of well-being. This practice not only enhances our awareness but also encourages us to embrace the beauty of each season, recognizing that change is a vital part of life. As we learn to flow with these cycles, we create a stronger foundation for mental health, resilience, and overall vitality.

How to Make Your New Year’s Resolution Stick

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a-balanced-life-tahoeWell its the first week of 2022  My guess is most people have made New Year’s resolutions.  And the truth is, most people do not follow through with them.  Why is this?  Why is change so hard for humans?   And how do you make change stick?

To start, humans are a species that likes homeostasis, or status quo.  Change takes effort in the brain and the brain likes to use as little energy as possible in the short-term.  Problem is, many patterns we have can be ones that are self-defeating and in the big picture create more pain, suffering and use more energy.  Our brains like short, quick fixes and are resistant to using energy to change.  Therefore, it take quite a bit of determination to commit to making a change and lots of repetition for this change, or new habit, to become normalized and the new status quo.

Some helpful tips are to focus on one change at a time, and then repeat it intentionally and with as many reminders and tools as we need to do the new habit until it becomes the new normal.  Once this happens, this new habit becomes easy to stick with, but during times of duress we can go back to our old patterns.

Here is an analogy.  Imagine that your best friend lives half a mile away through the woods and for the past 5 years you have made pathway in the forest to their house.  Over time that pathway becomes worn down and you will be able to walk it without paying attention.  When your mind is wandering and thinking of other things, then before you know it you are at your friends house.  But then one day someone shares with you that if you take this other way 500 meters further north, there are better views, it is sunnier, and there is no poison ivy or prickers like on your other path.  You decide to try this new path and realize how much more pleasant it is.  But, the next day you are distracted and thinking of your work assignment for tomorrow and before you know it your half way down the old path so you just keep going.

This keeps happening and you barely remember the new path.  Then you decide to intentionally go the new path, and even if you start the old path, you turn around and go the new path, and you put reminders in your home to remember to go the new path.  Over the next few months you repeatedly go the new path and now this one is worn down and the old one is staring to fill in with weeds.  This new path is now what feels natural to you.  Except for the day you are really upset about something and before you know if you went down the old path.  This is what it is like to build neuronal pathways in your brain.  And even when you create a new one, the old one always exists, hopefully weaker, but will be gone back to in times of extreme duress.  This is because the lower parts of your brain that take over in fight or flight still have those pathways in place.  So habits need to be repeatedly practiced to become a new norm, and even then sometimes you will do an old bad habit, and then you consciously and with self-compassion get back onto the new path.

So given this new knowledge, what do you think is the best way to succeed at your new years resolution?

My tips:
1. Only focus on one new pathway (aka habit) at a time.

2. Make it a realistic pathway (don’t try and learn a new 28 mile path, but a new half mile path is a good start).

3. Repeat as many times as necessary.  There is actually a large array of studies showing there is no concrete number to days or time you need to practice a new habit before it takes hold.  It depends on the person, the habit, and a slew of other variables.  So you just keep repeating until it is the new norm.

4. Put reminders in place to help you succeed.

5. Use your support system to help you succeed.

6. Spend time to understand WHY you want to implement this new habit- write that down, and repeatedly review it.  Understanding what purpose, need is being met by this new habit.  What will you gain, why is this important to you?  Write it down, and review it regularly.

I hope these tips help you in your success to fulfilling you new years resolution.

If you are wanting help in becoming a better version of yourself, a skilled therapist using evidence-based therapies can help.  Here at A Balanced Life (www.abalancedlifetahoe.com) we have 7 skilled therapists with a variety of specialties who work with individuals, families, couples and children.

Call today to find your best fit therapist:

(530) 544-1748

or email us through our contact page: https://www.abalancedlifetahoe.com/contact-us/