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Heal With Your Tribe Now: Action Lists for PTSD Recovery

 

Heal With Your Tribe NOW

Action lists for PTSD recovery

 

Copyright 2017 Charles Stevenson

Published by Charles Stevenson at Shakespir

 

 

 

Shakespir Edition License Notes

This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you’re reading this book and did not purchase it, or it was not purchased for your enjoyment only, then please return to Shakespir.com or your favorite retailer and purchase your own copy. Thank you for respecting the hard work of this author.

Dedication

This book is dedicated to everyone who has helped me on my journey.

My most important guide has been my beautiful wife Karen, who introduced me to yoga.

Table of Contents

Acknowledgements

Foreword

Introduction

Chapter 1

hapter 2

Chapter 3

Chapter 4

Chapter 5

Conclusion

References

Recommended research papers

Recommended websites

About the author

Connect with the author

[]Acknowledgements

This book was not the result of my work alone. I would like to thank and acknowledge my first yoga teacher trainer Carrie-Anne Fields for her support and for writing the Foreword of this book.

A heartfelt thank you also goes to the eagle eyes of my proof-reader Tanya Olsson.

Every single one of my yoga students, whether they realise it or not has formed the teacher and therapist I am today. For that I am eternally grateful.

I am always inspired by my beautiful six-year-old yogini (and the youngest of my children) Savannah, who seems to slip so easily between playing games and creating new yoga poses (and also chants in Sanskrit to herself while she plays games).

The greatest support has come from my spouse and best friend Karen for initially guiding me to try yoga in the first place, and for her love, support and respect for me on my journey from trauma to yoga to bringing joy back to the lives of others who are hurting.

[]Foreword

As a senior yoga teacher for nearly two decades, I have rarely seen anyone with such original ideas, drive and insight as Charles Stevenson. To witness Charles combine the traditional yoga sciences with the depth of his personal experience as an Army Medic in Afghanistan and his studies in Yoga Therapy for Trauma is both a powerful and delightful experience.

Charles brings cutting edge information to light in a way that is approachable and most importantly in a way that works, proven by his own healing journey and the facilitation of his students and clients. To bridge the gap between the world of yoga, (which is often regarded as too spiritual) with the world of PTSD (which is often regarded as a medical stress condition) is no easy feat.

‘How to Heal with your tribe: PTSD, Yoga & coming home to your body’ has succeeded in delivering a step-by-step natural health remedy which can minimize the need for self-medicating with drugs or alcohol or over-medicating with pharmaceuticals.  

Most importantly this book offers a message of hope

The opportunity to move from the despair of PTSD into a balanced and joyous life is a profound gift that Charles expertly provides. In particular, I applaud Charles for normalizing this condition so that those with PTSD need not feel ashamed.  This book is of incredible value to not only those who are experiencing the debilitating effects of PTSD, but also family members of PTSD sufferers and fellow yoga teachers and therapists.  Even after 20 years of teaching yoga, I found myself having endless profound insights as I read through the pages of ‘How to Heal with your tribe PTSD: Yoga & coming home to your body’.

A powerful book of hope and healing for all!

-Carrie-Anne Fields

[]Introduction

“Today I am fortunate to be alive. I have a precious human life. I am not going to waste it”.

-His Holiness the 14th Dalai Lama of Tibet

This is an abbreviated version of my book ‘How to Heal With Your Tribe: PTSD, Yoga and coming home to your body.

For as long as men and women have been involved in wars, Post Traumatic Stress Disorder (and any other names which the condition has been known by e.g. shell shock) has been seen as a life sentence. The shocking reality is that for some people it has unfortunately and unnecessarily been a death sentence. When many people hear the acronym PTSD they conjure up an image of an old veteran who stays at home in his dressing gown all day and never leaves the house for fear of flashbacks and ducking for cover if a car backfires.

What is it like to live with PTSD?

Here’s a really simple analogy (that I unpack in much more detail in Chapter 2). Imagine that during a traumatic event, your precise reactions AT THAT TIME (fear, uncertainty, heart racing, nausea etc.) are described in highly defined detail, then inscribed on a rubber stamp and stamped on your forehead with ink that does fade with time or sweat or tears. You are then sent on an endurance run that doesn’t stop, ageing you prematurely and exposing you to numerous diseases normally expected in the later stages of life (such as heart disease and diabetes) until you find the right healing modalities. That (in an oversimplified way) is what it’s like to live with PTSD.

In my pursuit to be a Yoga Therapist (who works with traumatised populations) I deliberately sought out and studied directly with world leaders in yoga for trauma, such as Bessel van der Kolk and Richard Miller.

I like to say that ‘healing from trauma is a team sport’. Healing requires a team because there is no one perfect treatment modality. It needs to come from a blend of proven modalities such as: yoga and body work, forming healthy habits, nutritional support and interaction with some form of tribe.

In this book you get Action Lists that you can start to put in to place right now to recover from PTSD. The Action Lists cover:

-the people around you (your tribe);

-trauma;

-habits;

-hydration; and

-time.

Knowledge is power.

So that you can read and learn more for yourself, I have included references I have used to research the content of this book, recommended research papers and recommended websites.

The recurring theme you will encounter is the fact that we are all in a state of perpetual interaction with other people and our environment. Although we may be under another impression, we are actually never by any stretch of the imagination, alone.

We really are all in this together.

You will discover for yourself the bridge between what the ancient yogis knew (thousands of years ago) and the contemporary sciences of neuroplasticity (the study of the brain as a dynamic or plastic object) and fasciaplasticity (the study of the connective tissue as dynamic or plastic).

Everything changes. We are constantly changing. Our bodies are home to billions of cells which are under constant reproduction and interaction with the rest of our bodies. Even our bones (which were previously thought to be solid and unchanging) undergo constant modelling and remodelling.

More than ever in the history of our planet, we are so interconnected, but so overwhelmingly stressed as a result of our intricately designed, instant notification, instant fix, 24/7 lifestyles. An article in the Journal of Effective Disorders in 2012 commented on present day Western society as being “over-fed, malnourished, sedentary, sunlight deficient, sleep deprived, competitive, inequitable, and socially isolated environment with dire consequences”.

To add to this upwards trend towards increasingly stressful lifestyles, our lives can change in an instant for better or for worse. For those people who make the career choice to put themselves in harms way in the service of others, their lives can rapidly go from routine to breathtakingly horrifying.

Whether you are reading this book for your own benefit or for someone that is close to you who has been traumatised, I hope you will find it valuable.

Remember: You are undeniably a genetically engineered self-healing being. Your brain is literally the most complex object on the planet. The DNA of every cell of every organ of every organ system in your body is designed to be in perpetual interaction to facilitate a constant state of good health and well being to allow an authentic, fulfilling real life experience. If you are ever in doubt of your self-worth, check out a short YouTube video or search for an infographic that explains how the systems in our bodies interact to maintain homeostasis (everything working together to manage a state of good health). The way that our bodies work (much of it without our conscious control) is truly breathtaking. It is a really beautiful thing to be aware of. And the fact that you are the most intricately functional and complex organism on the planet is a gift that you have received purely by being born.

[]Chapter 1

Your relationship with your tribe

The withered tree will destroy the healthy tree when it falls down”

-Maasai proverb

Action List

1.There is no possible way that you can heal from trauma alone, it’s a team sport.

2.Observe the five people who you spend most time with and recognise whether those people are positive, neutral or toxic influences in your life. You need to make a conscious and deliberate choice about which of those five will come with you in the transformation of the next chapter of your life.

3.Build your tribe with positive, energetic supportive people (and animals).

4.Be cautious about how much you emotionally invest in online tribes such as social media groups for PTSD.

5.When you are feeling ready, give back by helping others that are struggling.

[]Chapter 2

Your relationship with trauma

“Trauma, by definition, is unbearable and intolerable.”

-Bessel van der Kolk

I have included here a really simple diagram (Fig. 1) that visually explains the effect of the autonomic nervous system on your heart rate.

There are some very gentle ways to ease into Yoga with chair based or lying practices.

Optimal Posture Alignment

One tool that anybody can use anywhere and anytime is what I call Optimal Posture Alignment (OPA). The science of the OPA comes from: -normal anatomical design; and

-the Respiratory Sinus Rhythm (mentioned in detail earlier in this chapter).

I find this analogy helpful to describe OPA. Think of your head as a soccer ball and your spine (which has three natural curves in it but bear with me) as a pool cue. The most efficient method of balancing the ball on the stick is to have it balanced directly on the top. If the ball rolls forward or back or to the side the pool cue has to shift to maintain balance. What we find these days is that people spend a lot of their day bending their neck to look at smart devices, looking through the car windscreen, leaning forward to listen to conversations etc. and the result is that the structures and muscles towards the back of the neck are overly stretched though the day and the structures and muscles towards the front and sides of the neck are overly contracted through the day. In addition, people who are living with trauma tend to have the head and neck slightly hunched forward and the shoulders rolled forwards (sometimes called trauma neck or trauma stoop). So OPA is a great remedy for those effects to posture and also to counteract the effects of acute stress, anytime and anywhere.

Here are the steps to OPA:

1.Stand or sit comfortably tall.

2.Draw your shoulders back.

3.Tuck your chin slightly towards your chest.

4.Feel the top of your head lifting towards the sky.

5.Without changing how you breathe, start to observe where you feel each breath.

6.Notice the movement of air around your nostrils and lips.

7.Feel the air moving across the lining of your nose and mouth.

8.Sense your chest and maybe even your abdomen moving with each breath.

9.If it feels natural, breathe in and out through your nose, and if you prefer to breathe through your mouth you can experiment with leaving your mouth open while directing the air in and out through your nostrils. Your nose filters and moistens incoming air whereas breathing through your mouth dries the mouth lining which dehydrates you and causes bad breath.

10.If it feels natural to you, experiment with breathing out for longer than you breathe in. Due to the RSA, breathing out for longer slows down your heart rate.

11.Set an alarm on your phone to remind you to do the OPA several times and day and very soon you will notice yourself doing this without realising it.

Legs up the wall

Another yoga tool almost anyone can do no matter how well or unwell they are, is to elevate your legs. You could: -lie on the floor with a cushion under your lower back and your legs raised up the wall or on the side of the bed or couch,

-lie in bed with your legs raised up the wall or just elevated on pillows.

What happens in your body when you have your legs raised:

-lymphatic fluid that collects in your feet and legs drains with gravity back towards your heart;

-extra pressure in the middle of your body helps to activate the vagus nerve which switches your into the green or ‘rest and digest’ zone;

-pressure in your eyeballs is reduced which is important for people with diabetes or pre-diabetes;

-if your hands are on your abdomen you are activating connective tissue which is known to activate the vagus nerve (you can value add to this effect by gently rubbing warm oil on your abdomen); and

-if your arms are out to the sides of your body you are opening up your chest and allowing more productive movement of air with each breath in and out.

For some examples of trauma informed Yoga and Yoga Nidra go to http://www.healingenergyyoga.com/ and follow the links to the free videos.

Chapter 2 Action List

1.Be your own case manager. Give yourself the best opportunity to heal by having a number of treatment modalities that have evidence of successful LONG TERM outcomes after trauma.

2.Start to monitor your biofeedback metrics (at least including: urine colour, poo consistency, heart rate, heart rate variability) and observe the trends. For less than US$100 (at the time of writing) you can set up a heart rate variability kit that you apply (chest strap or a patch on your ear are the main options right now but keep an eye out for wrist worn models in the not too distant future) each morning as you wake up. Even starting it with a heart rate monitor that counts steps is a great place to start. If a particular treatment modality is not having a long term benefit, it’s time to critically analyse if it’s the right treatment for you.

3.Knowledge is power. Seek out and follow authors and public speakers who specialise in transforming lives after trauma. Read research papers about trauma treatments.

4.Spring clean your social media (if you use it!). Gift yourself by following positive people and pages and get rid of the negative ones that appear on your screen. Visit websites and sign up for their newsletters so your inbox is jammed with positive content and unsubscribe to the ones you no longer need.

5.Try Yoga for trauma for yourself. As Dr Timothy McCall says, if you haven’t noticed any positive benefits after several classes (or videos) then you have lost nothing by trying. For the greatest benefit you need to be consistent. That doesn’t mean 90 minutes of Yoga every day. You can simply set an alarm on your phone to remind you several times during the day to: sit or stand comfortably tall, guide your shoulders back and take some deep breaths that focus on a longer breath out (ideally through your nose). Before long you will do that while you wait in line at the shops or as you wait in traffic. That is Yoga at its best.

You can try free trauma aware and Yoga Nidra videos by following the links at: http://www.healingenergyyoga.com/

6.You need to be getting 7 hours of sleep a night. For some people that might mean some serious changes such as: an earlier bed time in a dark room with limited use of screens before bed, how much water you drink before bed, how much alcohol you drink, reducing caffeine in the morning and cutting it out completely after midday, and possibly a review of medications that might impact on your sleep.

7.When you feel ready, give back. There is huge healing potential in helping others (but ONLY when you look after yourself first!).

8.Healing from trauma is a process. If a particular treatment modality feels like it’s working too quickly, it’s possibly not sustainable.

[]Chapter 3

Your relationship with habits

“Neurons that fire together, wire together”.

Donald Hebb

What does it take to form a new good habit or break a bad or ugly habit?

Step 1

Identify and make a list of the old habits you want to change or new habits you want to start. Stick with a realistic number around 10 – 15. The habits need to be repeatable and sustainable.

Step 2

Plan the steady transition (4-6 weeks is a realistic timeframe) to make each new habit happen. Each habit needs to be achievable, for example If you want to get an extra 2 hours of sleep a night you won’t see any change if you just hop in bed 2 hours earlier on that very first night.

Step 3

Start with number one on YOUR list. The list I have made here doesn’t have to be the list you want to run with. These are just suggestions.

REMEMBER: start small and just work with one habit at a time!

HABIT 1

Wake up earlier. When the sun rises, you rise. When the sun sets its time for you to settle into your night routine. If you arrive at work each day and are still waking up it’s no surprise that you need to drink a ton of coffee or sugary caffeinated energy drinks. You would benefit from waking up earlier and starting a healthy age sustainable morning routine incorporating going to the toilet, hydration and refuelling. The gentlest and wisest way to start this habit is to go to bed earlier.

HABIT 2

Begin each day with a room temperature or warm drink, which is more easily tolerated by your digestive system rather than icy cold water which seems to be more palatable but actually

‘freezes’ your digestive enzymes. When you are hydrated:

-you will need to poo at least once a day and when you look at the toilet water before you flush you will see fluffy floaties not stinky sinkies; and

-your urine will look clear and not overly smelly.

HABIT 3

Reduce or remove caffeine from your diet.

HABIT 4

Eat a nourishing breakfast! Skipping breakfast tends to result in poor concentration, poor decision making and binge eating later in the day.

HABIT 5

Consume each meal in a relaxed environment. Savour each and every mouthful rather than standing or doing chores (including checking emails). Eating while sitting at a table or kitchen bench is good. Eating while sitting in the car in traffic is bad.

HABIT 6

Make the preparation of meals a mandatory part of the day with your loved ones to make the act of eating fresh whole nutritious food a pleasurable experience rather than a chore.

HABIT 7

Avoid sugary drinks and drink water consistently throughout the day.

HABIT 8

Spend as often as possible outdoors, exercising or walking even when the drive would be quicker. Time spent outdoors is more valuable when it indirectly includes interactions with other humans, animals or powerful acts of nature, such as seeing birds flying in the park, watching kangaroos or other animals in fields (depending on your location), or enjoying the natural flow at your favourite beach or river etc.

[*Habit 9 *]

Limit bright lights and loud noises after the sun goes down and minimise or cease smart device use in bed. That may sound hard to stop all of a sudden but here’s an easy way: put your phone charger in another room and buy a power socket timer to plug your wireless internet device into. If you set the timer to switch off your internet access a few hours before bedtime. There is undeniably too much going on in our minds when we willingly expose ourselves to smart devices etc. right up until falling asleep. The result is a high level of overstimulation which produces the typical and expected side effects of a chronic stress response (increased heart rate, increased breathing rate, immune system switches off, bones don’t undergo the remodelling process, poor sleep patterns, premature ageing, premature entry into the disease span of later life). If you really want consistent sleep night after night, don’t use any lights at all after dark

(like a cave person). This gives your sleeping mechanisms the optimal chance to function the way they were designed

Habit 10

Aim to get 7 hours or restful sleep each night. Sleep deprivation amplifies emotions and places your body in a state of chronic stress. This probably means you need to go to bed earlier. This is not a simple thing to achieve organically (without medication etc.). You also are unlikely to be able to just go to bed 2 hours earlier tonight and fall straight to sleep. It needs to be a habit that you build on gradually.

Chapter 3 Action List

1.Make a list of habits you want to change/improve/dump. Ten is a realistic number to work with.

2.Prioritise the habits from critical to less important.

3.Next to each habit write some realistic methods to make those changes happen with a timeframe of 1-2 months for each one.

4.Visualise what your life will be like when you have set yourself up with each new habit. Link that visualisation with a photo or drawing or anything that makes that goal clear and easy to conjure up that image of you

5.Get started and if you make the habit regular (daily) your brain has no option but to make that nerve pathway stronger and faster.

[]Chapter 4

Your relationship with hydration as medicine

“The solution to pollution is dilution”

Action List

1.Drink room temperature water as soon as you wake up (or as soon as possible after).

2.Sip regularly through the day.

3.Ease off fluids before bed.

4.Avoid sugary drinks. Sugar hits your body hard and fast, causing inflammation and traumatising your cells.

5.Reduce or cut out caffeine. More than a cup a day of coffee (or equivalent) will impact on how you sleep, your heart rate, and loads of other processes in your body.

[]Chapter 5

Your relationship with time

“If you are depressed you are living in the past. If you are anxious you are living in the future. If you are at peace you are living in the present.”

Lao Tzu

Action List

1.Remind yourself as you start any activity (from eating or drinking to folding the washing) to focus entirely on what it is like to do that thing.

2.Make time for at least 10 uninterrupted minutes a day with the people most important to you.

3.Technology can be overwhelming but you can use it to your advantage by switching off notifications for applications on your smart device and switching on your out of office reply.

4.Recognise your negative bias and use your ability to turn down its volume (listen to it less).

5.When you feel overwhelmed, reduce your inputs: close your eyes, lengthen your exhales and feel the movement of your breath on: the skin around your mouth and nose, the lining of your mouth and nose and the muscles of your chest and abdomen.

6.When you experience good, as Rick Hanson says: “land on it”. Allow those experiences to hardwire your brain. The more you do it, the more you will literally hardwire your brain for resilient positivity which will serve you better when you feel stressed.

7.When you wake up to each new day, take some time to acknowledge where you are and what you are grateful for. If you usually jump out of bed to start your day, you could try setting your alarm 5 minutes earlier.

[]Conclusion

“Nothing ever goes away until it has taught us what we need to know.”

Pema Chodron

Knowledge is power.

I don’t expect you to take everything you have read here for granted so I recommend looking at:

-the research papers that I have presented throughout this book which are listed in the Recommended Research Papers section;

-the websites listed in the Recommended Websites section which contain free resources like research papers, articles and videos; and

-reading the books which I have used as references.

I have provided these resources, not to come across as a science nerd (but feel free to call me that) but to provide confirmation that what I have conveyed to you isn’t based on some cosmic Yogi rant that I dreamt up. As a health professional for over 15 years I have been reared to be able to back up what I practice and what I teach to others with credible evidence.

The sequel to this book called ‘Heal with your tribe: stress, Yoga and authentic living’ is due to be published shortly. The focus will be on general wellbeing in the stressful, heavily connected, 24/7 society in which we find ourselves right now.

Thank you for taking the time to join me on the journey to living an authentic and fulfilling life after trauma. I hope you have found this book valuable.

I invite you to provide any feedback via the message service on my website: www.healingenergyyoga.com

Remember: You are undeniably a genetically engineered self-healing being. Your brain is literally the most complex object on the planet. The DNA of every cell of every organ of every organ system in your body is designed to be in perpetual interaction to facilitate a constant state of good health and well being to allow an authentic, fulfilling real life experience. If you are ever in doubt of your self-worth, check out a short YouTube video or search for an infographic that explains how the systems in our bodies interact to maintain homeostasis (everything working together to manage a state of good health). The way that our bodies work (much of it without our conscious control) is truly breathtaking. It is a really beautiful thing to be aware of. And the fact that you are the most intricately functional and complex organism on the planet is a gift that you have received purely by being born.

###

Thank you for reading my book! If you enjoyed it, won’t you please take a moment to leave me a review at your favourite retailer?

Thanks!

Charles Stevenson

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[]Recommended research papers

A case series on the effects of Kripalu Yoga for generalised anxiety disorder

Morgan JR, Sullivan MP, Masuda A, et al.

Int J Yoga Therapy.

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A randomised comparative trial of Yoga and relaxation to reduce stress and anxiety

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Effects of a Yoga breath intervention alone and in combination with an exposure therapy for Post Traumatic Stress Disorder and depression in survivors of the 2004 South-East Asia tsunami

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Acta Psychiatr Scand.

[_ 2010;121(4):289-300_]

Effects of an integrated Yoga Program on Self-Reported Depression Scores in Breast Cancer Patients Undergoing Conventional Treatment: A Randomized Controlled Trial

Rao RM, Raghuram N, Nagendra HR, et al.

Indian J Palliat Care.

[_ 2015;21(2):174-181_]

Effects of paced respiration and expectation on the physiological and psychological responses to threat

McCaul, KD, Solomon S, Holmes DS.

J Pers Soc Psychol.

[_ 1979;37:564-571_]

Effects of Yoga on depression and anxiety of women

Javnbakht M, Hejazi Kenari R, Ghasemi M.

Complement Ther Clin Pract.

[_ 2009;15(2):102-104_]

Effects of Yoga on sleep quality and depression in elders in assisted living facilities

Chen KM, Chen MH, Lin MH, et al.

J Nurs Res.

[_ 2010;18(1):53-61_]

Effects of Yoga versus walking on mood, anxiety and brain GABA levels: a randomised controlled MRS study

Streeter Cc, Whitfield Th, Owen L, et al.

J Altern Complement Med.

[_ 2010;16(11):1145-1152_]

Individualized Yoga for reducing depression and anxiety, and improving well-being: a randomized controlled trial

de Manincor M, Bensoussan A, Smith CA, et al.

Depress Anxiety.

[_ 2016;33(9):816-828_]

Influence of Intensity and Duration of Yoga on Anxiety and Depression Scores Associated with Chronic Illness

Telles S, Pathak S, Kumar A, et al.

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[_ 2015;5(4):260-265_]

iRest Yoga-Nidra on the college campus: changes in stress, depression, worry and mindfulness

[_ Eastman-Mueller H, Wilson T, Jung A, et al._]

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[_ 2013;23(2):15-24_]

Meditation with Yoga, group therapy with hypnosis, and psychoeducation for long-term depressed mood: a randomized pilot trial

Butler LD, Waelde LC, Hastings TA, et al.

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[* Mindfulness-based Yoga intervention for women with depression*]

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Mindfulness meditation: evidence of decreased rumination as a mechanism of symptom reduction

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Mindfulness meditation training alters cortical representations of interoceptive attention

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Negative sounds emphasized in burned-out brains

Sokka L.

Neuroscience News.

2017

Open trial of Vinyasa Yoga for persistently depressed individuals: evidence of feasibility and acceptability

Uebelacker LA, Tremont G, Epstein-Lubow G, et al.

Behav Modif.

2010;34(3): 247-264

Positive antidepressant effects of generic yoga in depressive out-patients: a comparative study

Gangadhar BN, Naveen GH, Rao MG, et al.

Indian J Psychiatry.

[_ 2013;55(S3):369-673_]

Positive therapeutic and neurotropic effects of yoga in depression: a comparative study

Naveen GH, Thirthalli J, Rao MG, et al.

Indian J Psychiatry.

[_ 2013;55(S3):400-404._]

Post Traumatic Stress Disorder and accelerated ageing: PTSD and leukocyte telomere length in a sample of civilian women

Roberts AL, Koenen KC, Chen Q, et al.

Depression and Anxiety.

2017

Post traumatic stress symptoms and heart rate variability in Bihar flood survivors following Yoga: a randomised controlled study

Telles S, Singh N, Joshi M, et al.

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[_ 2010;10(1);18_]

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[_ 2016;28(3):273-278_]

Subjective and objective sleep quality modulate emotion regulatory brain function in anxiety and depression

Klumpp H, Roberts J, Kapella M, et al.

Depression and Anxiety

2017:1-10

The effects of yoga on the quality of life and depression in elderly breast cancer patients

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Complement Ther Clin Pract.

[_ 2015;21(1):7-10_]

The utility of prolonged respiratory exhalation for reducing physiological and psychological arousal in non-threatening and threatening situations

Cappo BM, Holmes DS.

J Psychosomat Res.

[_ 1984;28:265-273_]

Three-year follow-up and clinical implications of a mindfulness meditation based stress reduction intervention in the treatment of anxiety disorders

Miller JJ, Fletcher K, Kabat-Zinn J.

Gen Hosp Psychiatry.

[_ 1995;17(3):192-200_]

Uses of Yoga in psychiatry and medicine

Becker I.

Complementary and Alternative Medicine and Psychiatry.

2008;Vol 19

Yoga as a Complementary Treatment of Depression: Effects of Traits and Moods on Treatment Outcome

Shapiro D, Cook IA, Davydov DM, et al.

Evid Based Complement Alternat Med.

2007;4(4): 493-502

Yoga as an adjunctive treatment for Post Traumatic Stress Disorder – a randomised controlled trial

van der Kolk BA, Stone L, West J, et al.

Journal of Clinical Psychiatry.

[_ 2014;75:e559-565_]

Yoga asana sessions increase brain GABA levels: a pilot study

Streeter CC, Jensen JE, Perlmutter RM et al.

J Altern Complement Med.

[_ 2007;13(4):419-426_]

Yoga for anxiety: a systematic review of the research evidence

Kirkwood G, Rampes H, Tuffrey V, et al.

BR J Sports Med.

[_ 2005;39(12):884-891_]

Yoga for depression: the research evidence

Pilkington K, Kirkwood G, Rampes H, et al.

J Affect Disord.

[_ 2005;89(1-3):13-24_]

Yoga respiratory training improves respiratory function and cardiac sympathovagal balance in elderly subjects: a randomised controlled trial

Santaella DF, Devesa CR, Rojo MR, et al.

British Medical Journal

2011;1-8

[]Recommended websites

The websites listed here were used for reference in the writing of this book. They contain numerous free downloadable resources including: research papers, articles and videos.

Healing Energy Yoga Therapeutics

http://www.healingenergyyoga.com

My Health Yoga

[+ http://www.myhealthyoga.com+]

Integrative Restoration Institute

http://www.irest.us

Boston Trauma Centre

http://www.traumacenter.org/

Yoga As Medicine

http://www.drmccall.com/

PILOTS Database – An Electronic Index to Traumatic Stress Literature

https://www.ptsd.va.gov/professional/pilots-database/

[]About the author

“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, vision cleared, ambition inspired and success achieved.”

Helen Keller

Before finding Yoga, Charles Stevenson spent 16 years as a full time soldier in the Australian Army. As a medic, Charles deployed to East Timor in 2004, the Victorian Bushfires in 2009, and Afghanistan in 2009 and 2012.

Despite those who were close to him at the time telling him that he was a different person after returning home from Afghanistan in 2009, Charles lived in denial of his symptoms to the extent that he returned to Afghanistan in 2012 as a Platoon Sergeant.

It was after his nervous breakdown a short time later and subsequent diagnosis of Post Traumatic Stress Disorder that his spouse Karen introduced him to the benefits of yoga. The more often he practiced yoga the more he became inspired to teach other traumatised people.

Charles then completed his 350 hour and 500-hour Yoga Teacher trainings, followed by intensive training with some world leaders in the fields of yoga for trauma, neuroplasticity and fasciaplasticity. Charles was the author of ‘How to Heal With Your Tribe: PTSD, Yoga and coming home to your body’ and has written for: The Journal of Military and Veterans Health, Response magazine, My Health Association and has featured in Fist Magazine Australia.

Charles is now a Yoga Teacher and Yoga Therapist, and founder of Healing Energy Yoga Therapeutics where he works primarily with traumatised populations. Charles lives in Brisbane and is the proud husband to Karen and Father to their three children.

[]Connect with Charles Stevenson

I really appreciate you reading my book! Here are my social media coordinates:

 

Follow me on Facebook:

https://www.facebook.com/HowToHealWithYourTribe/

https://www.facebook.com/HealingEnergyYogaTherapeutics/

Follow me on Instagram:

https://www.instagram.com/healingenergyyoga/?hl=en

Follow me on Twitter:

https://twitter.com/HEYcharlieyogi

Subscribe to me on YouTube:

https://www.youtube.com/channel/UCC-ylhw94LhU4Bwe1l-d1Tg

Subscribe to my blog:

https://www.healingenergyyoga.com/heal-with-your-tribe-blog

Connect with me on LinkedIn:

https://www.linkedin.com/in/charlesstevenson2/

Visit my website:

https://www.healingenergyyoga.com/

 


Heal With Your Tribe Now: Action Lists for PTSD Recovery

Are you struggling with PTSD, anxiety, depression, trauma or grief? We are all living in a time in world history where digitally, we are more connected that ever before. And yet, physically we are becoming more and more separated, stressed, prone to early ageing and susceptible to the disease patterns of later life. After trauma, people are now more isolated and less equipped for a healthy recovery. 'Heal With Your Tribe NOW' is the abridged version of the book 'How to Heal With Your Tribe'. Join Afghanistan war veteran, multiple award winning author and experienced trauma yoga therapist Charles Stevenson on a compelling journey through action lists for transforming your relationships with: your tribe, trauma, habits, hydration as medicine and time. Buy it now to get exclusive access to: -Action lists -Recommended books -Recommended research studies -Recommended websites -Yoga videos and more free resources. What are people saying about 'How to Heal With Your Tribe'? "Amazing book. It brought me back to my own space!" "Helped me so much. Love it!" "Thank you Charles, I'm sure this will be a book I come back to again and again. Namaste." "Awesome read! This book makes a lot of sense from a scientific perspective & is a brilliant guide on how to implement practical steps to improve your wellbeing after trauma. The advice Charles gives throughout this book most importantly- is achievable & attainable to anybody. Highly recommend!!" "Purchased and forwarded as a gift to a former Army chap suffering PTSD - Thank you for putting it out there for everyone."

  • ISBN: 9781370215447
  • Author: Charles Stevenson
  • Published: 2017-06-05 13:35:17
  • Words: 6022
Heal With Your Tribe Now: Action Lists for PTSD Recovery Heal With Your Tribe Now: Action Lists for PTSD Recovery