Wellness

Can you rely on yourself to confidently manage a happy and satisfying life?

Imagine that you are going to employ someone to completely run your life. Your happiness and success is totally in this person’s hands. They will be in control of determining the quality of your life in every way. Every day.

This person will be in control of every thought. Every action. Every emotional state. Every decision. Every choice. Every relationship. Every goal. They will determine how you treat your body. How you spend your time. They will set up what you experience. They will set up where you are in a year, or in 5, 10 or 20 years.

Now imagine the kind of ad you would write to attract this employee.

Who would be your ideal employee? What boxes would they have to tick?

What would be essential for this person to have, to be, to do or to know?

What would you consider desirable?

What qualities and attributes would this person have? What skills would they have? What attitudes and competencies?

Now comes the life changing  question!

Would you happily employ yourself? If you were to interview yourself would you be satisfied or even excited with the answers to your interview questions?

Is your response a resounding and enthusiastic ‘yes’?  If so, then you are in a happy minority. Or are you squirming as your mind goes to what you don’t like about yourself ? Or what you are unhappy about in how you manage the key areas of your life?

The 39 Life Enhancing Powers

Through learning and working with thousands of different people over the years, I’ve identified 39 key life enhancing ‘powers’.  All of these personal powers are available to each one of us. They all can be learned and developed.

Some of these powers are skills like assertiveness skills, that take practice over time. Some of these powers are a product of working on yourself in the ways that counselling and therapy provide. For example developing strong self acceptance and self confidence. Or healing from the past. Or releasing old stored emotions. Or learning powerful techniques to manage the mind.

Some of these powers are sequential. For example to be true to yourself you first need to be confident enough to risk the disapproval and expectations of other people. To trust yourself you may need to adjust some limiting beliefs. To make the right decision, you first need to feel confident in your ability to make the right decision.

There are 4 major domains. These are:

  1. Managing the mind. This includes the content – our beliefs and thoughts – and also ways of thinking and processing information and experience.

  2. Managing the emotional life. This covers handling emotions as they arise; releasing emotions stored from the past; and learning how to set and maintain a positive emotional baseline.

  3. Managing behaviours and habits. This includes learning specific life skills.

  4. Managing relationships. This includes both our relationship with ourselves as well as our relationships with other people.

Most of us have not had the benefit of a comprehensive  training for life. It is usually something we have to seek out for ourselves as we go.  We consume podcasts, videos, books and courses. We may seek a mentor or personal development expert of some kind.  

We are always a ‘work in progress’ throughout our lives.  How well resourced we are is a choice we can make at any time. No matter what has happened in the past. You can become the person you would happily employ to run your life!

In my practice as a Psychologist at City Cave, I put a high value on resourcing people in practical ways to become their best most empowered self. From this place you can most effectively manage and enjoy your best possible life.

Feel welcome to call me directly on 0438337798 or email margimatters@gmail.com to  find out more about how I may be able to help. Or simply call City Cave to book an appointment. Or find my website here


Do you even REST bro?

- By Luke Sparrow, Movement Coach and Remedial Massage Therapist

“I want to be stronger, get fitter, faster, feel less tired, have more energy, be in less pain …” sound familiar?

As a Movement Coach and Remedial Massage Therapist I hear these request regularly. The first thing that I say to my clients when they ask me such questions is, what do you mean by that? Almost all of them draw a blank, because if they knew, they wouldn't be asking in the first place.

As crucial as moving and improving the body is, in my experience, I have never been asked the one question that we should all be asking ourselves and that is, how do I rest?

STRESS COMES IN MANY FORMS

Whether you're training for a marathon, hit the gym a few times a week, climb mountains on the weekend, have a demanding job or lifestyle the one thing all of these have in common is stress!

STRESS IS NOT ALL THAT BAD

Stress is a word that has received a lot of insult in recent years but it is a very important part of a physiology. Stress (in any form) tells the body that it needs to be stronger and more resilient. It is this ability to adapt to the stresses in our environment that makes us the dominant species that we are. However for the body to make these adaptations it needs REST. All the intense strength training, sweat dripping boot camp classes and grueling runs are a big fat waste of time if you don't provide your body with the necessary rest it requires.

REST, WHERE THE MAGIC HAPPENS

So what the hell is rest? Firstly rest is subjective, I could write a whole article to try to convince you that something like meditation is incredible for rest and recovery, but if it's just not your thing then it's probably not going to be very effective in achieving the desired results (but seriously, meditation, wow!). Rest is that feeling you get when you can just let go and there is nothing, at least for the next moment or so, that you have to, want to or need to do. The result is a relieving blissful sigh that makes you melt inside just a little bit and nothing, it seems, could possibly bother you in the slightest.

Now ask yourself when is the last time you felt this feeling? If you know when and what it was that made you feel this way, perfect you now have a rest and relaxation practice. If you are struggling to remember the last time you felt like this, don't stress, you're not alone and there are many ways to find that feeling.

WE ARE ALL DIFFERENT

Remember, what relaxes and helps us achieve a resting state is different for all of us. For some it's after a walk, others a good chat with a friend or a float and a massage (or, floatage as we like to call it at CITY CAVE), some, it's meditation or just simply stopping for a second to do absolutely nothing. My advice to all rest seekers is to have an open mind and try lots of different things. However, there are two things that you must do:

1. SCHEDULE YOU REST: In our busy stressful lives, just like any other important part of your lifestyle, rest needs to be scheduled. You have the power to make a conscious choice to have time for yourself.

2. BE CONSISTENT: However you rest, keep it consistent. Just like you exercise your body, resting requires practice. If you knew how to do it then you wouldn't have drawn a blank on my previous question. But like any new thing start slow. Maybe put aside just a few minutes a day or a few times a week, whatever is manageable for you and increase it slowly.

I hope this helps and I look forward to seeing you in City Cave Paddington for a relaxing massage before or after your float.

If you have any more questions feel free to book a consultation with me.

Who Do You Know That Needs A Friend?

This time of year can be full of joy and happiness as everyone looks forward to summer, Christmas and holidays! But it also comes with a lot of stress and anxiety for some as work deadlines loom, finances get tight and pressure from the year can start to cause cracks.

Mental health is something we are very passionate about and we want to make sure that our community is okay during the "silly season." We want to encourage you to take the chance to reach out to a loved one, a friend or a colleague and make sure that they are ok. Whether it's sitting down over lunch and checking in, or asking if there is something you can do to help, these small gestures can make a massive impact on someone who is in a time of need.  

Christmas gift ideas, Brisbane float centre, Mental Health, anxiety,

It could be as little as scheduling to have lunch together, babysitting their kids for the night so they have the night off or buying them a small gift to let them know you're thinking of them. That's where we come in; City Cave is designed for "me time!"

Often the people who look like they have it together the most are the ones who are so busy trying to move forward that they forget to rest. Making time for themselves is something they feel guilty for and don't prioritise. 

So why not get someone you know who needs some me time a City Cave gift voucher and encourage them to make time for themselves. Select a service for them, or nominate a value and give them the gift of wellness. You could even book visits to come together for a float, massage or sauna so they are not alone and feel more obliged to take the time to just breathe. They will thank you for it! 

Be kind this Christmas and look out for those around you. You never know the difference it could make. 

 

 

Transcutaneous Vagus Nerve Stimulation

We have the pleasure of having Camilla Cameron, Acupuncturist on board with the City Cave team at our Paddington Wellness Centre, who is super passionate about treating the Vagus Nerve and the multitude of benefits that can from this. 

The Vagus Nerve (Crainial Nerve X) is a nerve that is becoming more and more apparent in modern medicine for its multiple benefits of treating various conditions. Vagus is special because – unlike other cranial nerves that are concerned with head and neck functions – it carries information from and to internal organs, such as lungs, heart, liver, and intestines. (1) 

Its ascending pathways transmit a number of interoceptive signals to the brain, e.g. temperature, pain, inflammation, stretch, and pressure. On the other hand, the descending pathways regulate functioning of the inner organs. Vagus is involved in cardiovascular, respiratory, gastrointestinal, endocrine, and immune processes; it plays a prominent role in the autonomic nervous system.(2)

Vagus Nerve Stimulation may involve manual manipulation of the nerve in the neck, exercises which strengthen Vagal tone, neural tensioners and electrical stimulation with auricular clips or electro needling.  Stimulation of the Vagus nerve improves its afferent and efferent nerve fibres. 

Musculoskeletal Therapy Brisbane, Vagus Nerve,  Wellness Centre,

Transcutaneous Vagus Nerve Stimulation (TVNS) can be used to treat:

  • Migraine

  • Chronic Pain

  • Reflux

  • Atrial Fribrillation

  • Allergy

  • Autoimmune Disease

  • Epilepsy

  • Behavioural Issues (e.g. autism)

  • GIT Complaints

  • Digestion

  • Depression

  • Crohn's Disease

  • Psoriasis

  • Anxiety

  • Working Memory

  • Blood Brain Barrier

  • Cerebral Palsy

  • Inflammatory Disorders

  • Neuroplasticity via BDNF (stroke, rehabilitation)

  • PTSD

Camilla Cameron, Acupuncturist Monday, Wednesday, Friday from 9.00am-5.00pm and can assist with Vagus Nerve treatment. Call our Paddington Wellness Centre on 07 3171 8663 to book in with Camilla. 

 

  1. Breedlove, S. M., Watson, N. V., & Rosenzweig, M. R. (2010). Biological Psychology: An Introduction to Behavioral, Cogitive, and Clinical Neuroscience (6th ed.). Sunderland, Massachusetts: Sinauer Associates, Inc.

  2. Yuan, H., & Silberstein, S. D. (2015). Vagus Nerve and Vagus Nerve Stimulation, a Comprehensive Review: Part I.Headache The Journal of Head and Face Pain.

We were on TV with Zoe Marshall! #madeit

We had Zoe Marshall and the House of Wellness Australia crew come down and visit us at the Paddington centre to find out all about the benefits of Epsom salt baths and float therapy. Check out the segment below that screened on 7Two and find out how Epsom salts have found their way back into fashion in the wellness scene as people re-discover how amazing they are for your body.  

Fight Disease, Live Longer and Feel GREAT with an Infrared Sauna!

Our Infrared Sauna is booming with popularity at both centres here in Brisbane and our clients are loving the feeling they get when they sweat out all the toxins in their body. But did you know there are long term benefits from sauna use that can make you live longer

Studies have found frequent Sauna use to be linked with longevity by staving off age-related diseases such as cardiovascular disease and cancer. 

Dr. Rhonda Patrick discusses a recent study that found using the sauna 2-3 times per week was associated with 24% lower all-cause mortality and 4-7 times per week decreased all-cause mortality by 40%. This is done by activating the production of heat shock proteins (hsps), which are activated by heat stress. Heat shock proteins prevent protein aggregation inside cells and this protects against:

  • Atherosclerosis 
  • Cardiomyopathy
  • Alzheimer’s disease
  • Parkinson’s disease
  • Huntington’s disease

Heat shock proteins (HSP) are a family of proteins that are produced by cells in response to exposure to stressful conditions and during wound healing or tissue remodeling. Many members of this group perform chaperone function by stabilizing new proteins to ensure correct folding or by helping to refold proteins that were damaged by the cell stress. HSP's are activated by the Heat Shock Factor (HSF) which is achieved through Sauna use. 

20545317_1560233027381127_128838544727453171_o.jpg

Heat stress also activates the FOXO3 protein, which activates many other genes that protect against the stress of aging including:

  • DNA damage
  • Damage to proteins
  • Damage to lipids
  • Loss of stem cell function
  • Loss of immune function
  • Cellular senescence 

There are also the known benefits of sauna use such as relieving stress, aiding muscles aches and pains, flush toxins and rejuvenate skin, burns calories and fights illness. 

So not only does the sauna make you feel great, it can have huge long term benefits for your overall health and well being through activating your internal cells and proteins through heat! So no wonder our clients love the way the sauna makes them feel. Here are some testimonials from a couple of them. 

"With this ‘up and down’ weather of late, I quickly started to come down with the flu symptoms so I got straight on the phone and booked a session in the Infrared Sauna. I felt so calm and relaxed during my session, I could have stayed in there for hours! When I came out I felt so refreshed and rejuvenated! I absolutely love the facilities at City Cave. I’m now a regular floater and Sauna-er." - Rhian Elise
"The infrared sauna at City Cave has helped me so much to get back into my fitness. After taking a break from training for 3 months, my muscle soreness was getting the better of me.  But after utilising the infrared sauna through the week I've been able to train harder and more frequently than ever before! It also makes my skin so clear, and I feel so refreshed after a session!" - Maddie Daly

 

Even our Naturopath Jess Blair loves the Infrared Sauna!

"Infrared saunas use the parasympathetic healing effect which helps your body to handle stress.
Stress can cause a number of negative health problems, some including weight problems, hormone problems as well as sleep disturbances and high blood pressure.
The saunas cause heat and natural positive radiation effects in the human body.
Some of the incredible health benefits of infrared sauna includes it helps boost metabolism, helps
clear toxins, improve skin health, lowers chronic pain and overall improves your wellbeing."

Interested in finding out what it feels like for yourself? Book in a session in our Infrared Sauna at either James Street or Paddington this week.