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Reflect on Three Good Things

October 11th, 2021

By Duke Integrative Medicine Programs Team The “Three Good Things” exercise is a powerful positive psychology technique. From a biological perspective, our brains are hardwired to reflect, notice and remember the negative as a survival mechanism and a way to avoid that which causes physical and emotional discomfort. This tendency to focus on the negative can feed depression and burnout. Taking ...

Well-Being Guidelines During a Crisis

July 20th, 2021

By Duke Integrative Medicine Psychotherapy Team We can easily let go of our healthy routines and boundaries when dealing with crises. During a crisis, we may let go of important practices that cultivate the four pillars of a stable mood: nutrition, connection, movement, and rest. During highly stressful times, it's important to do what we can to maintain and bolster ...

Elevate Your Mind-Body Connection with Guided Imagery

May 28th, 2021

By Duke Integrative Medicine Programs Team Guided imagery, or visualization, encompasses a number of techniques meant to explore our beliefs and attitudes about ourselves and the world around us by tapping into our subconscious mind. This exploration is intended to impact our physical and mental well-being, bringing about positive changes such as relaxation, better focus and improved performance. Guided imagery has ...

How to Practice Mindful Walking

May 13th, 2021

By the Duke Health & Well-Being Programs Team Mindfulness is an ability that can be practiced at any point in our day, either in stillness or in movement. For many of us, the idea of sitting still to meditate can be challenging, especially with long days of commuting and sitting at work. Though generally performed with the primary purpose of ...

The Power of Progressive Muscle Relaxation

April 29th, 2021

By the Duke Integrative Medicine Team As we go about the activities of our day, it is often the case that we may not notice the tension in our muscles and the feelings in our bodies. With increased awareness, we are able to both notice and choose to relax those muscles that tend to hold habitual tension and stress.

Strategies for Strengthening Our Willpower Muscles

January 8th, 2021

By: Jocelyn Weiss. When we fail to reach our goals, a lack of willpower often takes the blame. There are many definitions of willpower. At its simplest, willpower involves the ability to put off what we want at the moment for the sake of what we want in the future. In recent years, however, psychologists and researchers have doubted the role ...

Mindful Holidays During a Pandemic

December 23rd, 2020

By: Riitta H Rutanen Whaley, Mindfulness Instructor, Yoga Teacher The current global COVID-19 pandemic has led to a holiday season, unlike anything most of us have experienced before. We may be grieving the death of a loved one, have been sick or limited in our movement, seen our children miss their friends and school, or lost some or all of ...

Two Mindful Ways to Cope during the Pandemic

May 28th, 2020

By: Riitta H Rutanen Whaley, Mindfulness Instructor, Duke Integrative Medicine Author: Pausing Mindfully The deepest lessons in life, as well as the greatest opportunities for change, often arrive during difficult circumstances. Up until now, we as a species have for the most part managed to avoid sensing the deep undercurrent of worry, fear, fragility, and the need for self-love and ...

Loving-kindness meditation practices in the time of Covid-19

May 21st, 2020

By Mary Brantley, MBSR Instructor, Duke Integrative Medicine There is a constant dialog in the mind about Covid-19. Many of us are living an entirely different life. One that we could not have imagined a few weeks ago. As things keep changing we may have moments of real despair.   When our fearful emotions ...

Mindfulness in the Midst of the Holidays

December 26th, 2018

By Linda Smith, PA, MS The holidays are sometimes a challenging time comprised of both happiness and sadness and frequently, a time of increased stress.  As we think about both the gifts and the losses in our lives, we can be left feeling emotionally drained and, at times, as though we’re just waiting for the holidays to ...

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