Monthly Newsletter for October 2010
"Winter is an etching, spring a watercolour, summer an oil painting and autumn a mosaic of them all." ~~Stanley Horowitz spacer

This month's edition discusses:

  • Discover the Warmth Within
  • Step 10 of the 12 Step Program to Stress less
  • Monthly Recipe
  • Suggestions to Help Reduce Stress
  • October Activities
  • Upcoming Events

Welcome to October!


Discover the Warmth Within

"The wind blows and the leaves are hurrying about.
The sun shines and nature's rainbow glows.
I am in awe of this creation.
I try to hold this moment.
There's the struggle.
Perhaps the solution is to let go
And simply cherish the now." ~~Anonymous

October should not be considered the end of summer, but the beginning of Fall. As we delve into our routines - school and work - the world around us has been quietly changing ever so subtly.  Stop, look, listen, taste, touch and smell all that fall has to offer this month.  Spend a golden afternoon this weekend enjoying the new forest colours, the smell of crisp leaves and anticipate the first evening you put on a fire to warm your toes before bed.  October is not the precursor to winter.  October is its own month of splendour.  Take time to savour it.


The 12 Step Program to Stress Less

In Step 9 we evaluated our tension levels.  Continue to nurture yourself to wellness with Step 10 of my 12 Step Program.


Do you usually focus on the negative in what happens?  Say someone tells you several good things about your performance and one area that needs improvement.  Do you think about all the good things or dwell on the single negative?  If you focus on the bad today, it plants itself in your subconscious and grows until it's running your body tomorrow.  By finding the positive lesson to learn from the negative, you neutralize the damage. 

To begin Step 10, start finding the good in each negative experience of the day before you go to bed each night.  Forgive anyone who hurts you in any way, give them permission to forgive you, and forgive yourself. You'll love the way you feel in the morning!

Feel the Good Booster
Feeling good should be a regular part of your day.  Boost the benefits of feeling good with a mini-find-the-good exercise.  The process is simple:

1. As you sit quietly relaxed, recall to mind some of the major situations that currently cause you stress.  Select one situation and find something good in that situation.  It doesn't have to be something big and impressive; just good.  Dwell on it.  Be thankful for it.  Feel relaxed and at peace for having found a positive element in that situation.

2. Find another situation now and focus on the good aspects of it.  Limit yourself to three or fewer incidents for each exercise.  You will find you return to life feeling more refreshed with a positive attitude. Conducting this feel good booster at various times throughout the day can ease the stress in your life.  It will keep you satisfied and positive.  Before you know it, you'll have formed a habit of positive thinking.


Step 10:  To begin seeing the good, I will:




Suggestions to Help You Reduce Stress

A simple relaxation technique you can use to help reduce stress is called visualization.  Visualizing yourself in a calm, quiet place can reduce anxiety and turn off the body's stress response.  It's an easy exercise - all you need is a comfy chair or floor cushion and 10 minutes.

1. Pick a place.  Choose a setting that evokes a sense of peacefulness and serenity for you.  It can be a place
    you've actually been, or a place from your imagination.  Some examples include:
     a. The beach
     b. A meadow filled with flowers
     c. A mountain stream
2. Close your eyes and imagine yourself in that peaceful setting. 
3. Imagine the smells.  Focus on the smells that are a part of your peaceful, safe place.  What smells are there? 
    Can you smell fresh cut grass, flowers, or perhaps sand?
4. Listen.  What types of sounds can you hear in your place?  Are birds chirping?  Is the wind whistling through
    the treetops?  Can you hear the sound of the surf?
5. Feel.  What do you feel when you think about this place?  Can you feel the warmth of the sun?  A cool night
    breeze on your skin? 
6. Look.  What do you see in your place?  Do you see a horizon that doesn't end?  Are the clouds huge and
    fluffy?  Are the waves white and frothy?
7. Gently banish all disruptive thoughts.  Use your imagination to help dispel intrusive thoughts before they pop
    up.  If it helps, visualize yourself attaching the thought to a twig floating downstream or to a balloon that
    drifts off into the sky.
8. Enjoy.  This is your time to be still and quiet and relax so you can recharge your mind and your soul.


October Activities

October truly represents Fall!  Think of crisp air, beautiful forest colours - bright orange, rustic red and cool yellows - and don't forget pumpkins!  Canadians are so lucky that we get to experience four full seasons. 

Get out today and enjoy a true Canadian Fall!
• Create a seasonal table with wheat sheaves, pumpkins, gourds, Indian corn and colourful autumn leaves.
• Make an attractive vase with a pumpkin!  Scoop out the center and fill it with damp oasis (floral sponge) cut to
   size.  Arrange jewel tone flowers or preserved leaves to create a long-lasting arrangement.
• Fill your garden with spring bulbs - crocus, daffodil, tulip and hyacinth.
• Take a Sunday drive in the country to revel in the colours of Fall.  Pack a picnic lunch and take a walk
   through a forest to see up close the beauty that lies in nature this Fall.
• Rake the leaves in your backyard and JUMP IN!


A Little Inspiration

See through the eyes of an optimist today and observe what direction your life will take.


Upcoming Events

Monday, October 18th:  Microbiologist visits the Natural Health Care Centre

By extracting a minute amount of capillary blood from the fingertip, our microbiologist can detect distortions of the red blood cells which reflect nutritional status, especially low levels of iron, protein, vitamin B, folic acid and fatty acids.  This test can assist you by giving early warning of possible problems and helping you determine the effectiveness of various treatments, products and diet.

Register today for your appointment.  Contact Susan Holm at 519.886.3000.


Until Next Time...

Stay tuned for the November instalment of my newsletter, where we'll explore more great tips and tricks for achieving true wellness, including Step 11 of the Action Guide.

Until then, I remain yours in good health,

Susan Holm

Natural Health Care Centre
52 Bridgeport Road E. Waterloo, ON  N2J 2J6

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