chronic pain – Page 8 – SUNBEAM ACRES

Revive Your Senses with Forest Therapy: The Science of Coming Alive

July 2, 2024 pammunkholm

Don’t ask yourself what the world needs. Ask yourself what makes you come alive and go do that. Because what the worlds needs is people who have come alive, -Howard Thurman

What makes you come alive? I’d love to see in the comments.

I had to think for a while when I was asked this question. I was guided back to my school days and to remember what I loved to do for fun. Somewhere around grade 5 or 6. Those recesses for me were spent on the swings. My best friend and I joined forces on the swings. From grade 4 on she was my partner- in- shenanigans. I still keep in contact with her. The darndest things can happen on the swings.

I love even now to find a park with few enough kids that I can snag one of the swings and try going higher and higher. I always wanted to go all the way up and around. I swear I almost had it one day.

I didn’t know I needed to come back to life when I was in the midst of the suffering. In the worst of my pain, I didn’t see a way out. I felt stuck and thought I’d just have to live out my days in that state. It is hard to be there and hear people say, ‘come alive!’

There are ‘down’ days and ‘did too much yesterday’ days and ‘I just wanted to get it done and now I am paying for it’ or ‘I just wanted to pretend I was normal’ days. But when there is a day you feel up to it. Find something that makes you come alive and do it! Often.

What I am learning as a forest therapy guide has helped me come alive. The feelings of darkness and despair have been replaced with hope and healing. Today I want to share some of the science of going into the forest. How it creates those feelings of coming back to life.

Most of us notice that we feel better when we spend time in nature. But we don’t often stop to think about why. Stress seems to slip away in the forest. When we can strip that away and focus on the moment, all sorts of the health problems related to stress slacken. Headaches diminish, blood pressure eases, skin problems recede.

Cortisol is the stress hormone that can cause all sorts of problems. A study was done where the participants were split into two groups. One half went for a walk in nature, The other group went for a walk of the same duration in the lab. All participants who walked in the forest had a marked decrease in their cortisol levels. Those who walked in the lab did not experience any marked results.

You may have heard that merely looking at forest scenery for at least 20 minutes will lower your cortisol levels. Heart rate decreases. The body’s fight or flight response goes into remission.

When stress is present in our lives our immune system is affected. Stress can make it harder for the body to fight off sickness. Some say that when you feel happy your immune system is being strengthened.

Phytoncides are another one of those healing products of nature. Found most abundantly in evergreen forests phytoncides are given off by such trees as spruce and pine. But even oak trees can give off this extremely beneficial compound. The word phytoncide means, “exterminated by the plant”.

When this substance is given off by plants, it kills or slows the growth of bacteria and fungi. They have a very important role to play in the forest itself. When people breathe in these phytoncides our bodies have been shown to increase the activity of natural killer cells. These cells are important in killing tumor and virus infected cells that can cause all kinds of problems.

Another win for spending time in nature is that it can boost your creativity. A study was conducted in which participants went on a backpacking trip and then given creative problem solving tasks afterwards. They performed 50% better after time spent in the forest. Take from that whatever you want but no matter how you look at it, time in the forest is overall beneficial.

I have read that going into the forest for 3 days and 2 nights will reset you. Particularly your hormones. I would be a willing participant in that study. Where do I sign up? Put me in a forest where I can allow my body to go into a state of rest and I suspect I would become a very different creature.

Your rituals create your life. Get some good ones. -Dr Libby Weaver

Join me in creating a ritual of going down into the woods. What ritual could be better than spending time in a place that makes you feel better? Plus it produces an array of physical, mental, emotional and spiritual health benefits.

I love playing on the swings because of the feeling of freedom it gives me. I can still get enough umph to spend that moment in freefall looking straight at the clouds. Find something that gives you that sense of fun and awe. If you want help with this or any other forest therapy related questions, contact me. While you’re there sign up for a forest therapy walk to find out how beneficial it really can be.

Take care out there my friends. Find a way to come alive (when you are ready.)

Transforming Adversity with Forest Therapy: Slowing Down and Embracing Growth

June 18, 2024 pammunkholm

I am learning I cannot control my circumstances. But I can control my response to them. There are so many things that cause resistance in our world. I have found it beneficial to use these steps to move through those harder days. Until my “just can’t” turns into “I’m ready to try again.”

Slow down! When my thoughts are swirling and I can’t grasp what’s most important or real, I know it’s time to slow down; My thoughts. My breathing. My rushing. My need to accomplish. It all needs to slow, the frack, down. I need time to process. I need to give myself time. A forest walk is a great time to slow it all down. I go with a trusted friend and talk it out. Or I go by myself and internally hash it out. I always make many good points that I wholeheartedly agree with when I talk to myself.

I look to see where I may be holding back. Is there fear hiding? A need to control the outcome? I stay in those emotions long enough to see that they are not that scary. I heard that the fear of our emotions is like the shadow. Creeping along the wall getting bigger and scarier. But the physiological effects the emotions actually have on me when I move through them is minimal in many instances. It is resistance to those scary shadow parts of the emotion that causes discomfort. Turn on the lights to your emotions around the circumstance. Not only what is readily apparent or the “easy” answer. Stay with it long enough to find your genuine answers.

I attempt to do a daily brain dump in a journal. I find this especially important on those harder days. When I put pen to paper my thoughts get a chance to slow down. I can think through them more clearly. I get a chance to explore different avenues of thought to the end instead of a half- formed thought that gets interrupted by the person coming in to ask how to make supper. And the sound of something breaking in another room. Meanwhile the microwave, dishwasher, washing machine, doorbell and of course the phone are all vying for my attention. Journaling gives me a chance to be present.

There is always an opportunity for growth. If I allow it. In every difficult circumstance I can be assured that I can grow in some way if I look for ways to see the situation in a more positive light. Reframing my thoughts has been key in my mental healing over the last few years.

For example. Up until two years ago my family was living on the family farm that I grew up on. As soon as we moved there I felt something inside of me come alive again. I loved having animals and mowing with the tractor and picking up feed and being surrounded by the world of agriculture that I grew up loving. And then I was in too much pain to help Brent with the animals and the yard. And then he took a job where he was working away from home. And then I got really sick. And then I had to quit working. And then gas prices shot up. And then our kids were all adults and trying to work in a city an hour away and they were bleeding gas money. And then. And then. And then. Circumstances. I knew all of us needed to move off the farm. I was so sad. But I knew it was the right decision for everyone. I could still be sad. I could be upset that it didn’t work out. I could blame the economy. Society. The government. But where does that get me.

Instead I choose to live in gratitude for this miracle home where we live. There is a place for each person. And dog. There is space for all the vehicles. A yard. A big open space to gather in the kitchen/ living area. I get to hear my adult sons discuss their day or their newest musical they found. I get to hear my grandson laugh and yell and play. I get to hear his running footsteps over my bedroom as I wake up. I am so grateful for what this time has become. It is nothing like what I would have planned but ever so much better.

When you “just can’t” every day, something needs to change. But when an acute situation comes up and you just need to deal with it. Do you need to slow down? Work through any emotions that have been stuck? Or reframe any thoughts that may be holding you back? Forest therapy can help with all of it. As your guide I can show you how the forest can help. Check out my contact page and let me know if you’d like more information on how to book.

Thich Nhat Hanh said, Kiss the ground with every step. That is how I felt on my forest walk today. Sweet friends. let me know if you’d like to see the effects of forest therapy in your life.

The Deep Tones of Silence

May 28, 2024May 28, 2024 pammunkholm

My home runs at a low hum of constant, somewhat- organized chaos. My dad says it is slightly louder and busier than a train station. There is literally someone awake at all times of the day and night. You can find someone doing laundry at 2 am or making a meal at 4 am. This morning it was popcorn at 7 am for some hungry soul. To put this in perspective I’d like to point out that I live with young adults not toddlers.

It is so hard to find quiet these days. And almost impossible to find silence. Even on some of my forest walks there are trains around or traffic driving by. I’m finding out that silence is aided by a quiet environment but not required and not really what silence is about.

When I’m silent on a forest walk it is a body, mind and spirit kind of quiet. There may be noise around. I can initially recognize and be ok with its effect. I tend not to notice it much after that. The silence goes much deeper.

I can offer suggestions here, but to get the most out of silence or forest walks, head over to my contact page to book a walk with me. We take small groups out for any age or ability level.

To quiet your body may be to continue to walk but to focus on slowing your breathing and relaxing your body. It may be stopping to sit on a bench or the ground. It may be leaning on a tree for a bit. Find what works for you.

To quiet your mind is to breathe deeply. Count your breaths. Focus on what you see and not on thinking of the past or the future. When we stay in the moment we can relax. When we think of the past, we ruminate on things we can’t change. When we think of the future we worry about upcoming events. Focusing on what is beautiful and currently happening around you is calming. If you start to notice your thoughts drifting, don’t despair, that’s actually what brains are programmed to do. Just bring your thoughts back. Don’t be frustrated with your train of thoughts that keep derailing, just pick up the pieces and carry on down the track.

To quiet your spirit is a deeper level of peace. It is knowing who you are. It is having a connection to something bigger than yourself and being able to trust in that relationship. It is being your genuine, authentic self, and loving it. It is recognizing that some things are out of my control and that’s ok.

Chronic pain leaves a person feeling so out of control. I expect we each go on similar paths through the stages of grief. Can you can see yourself or your loved ones in these stages?

I was in denial for years. I knew I was in pain. I knew it was constant. I knew it had been ongoing for years. I knew it wasn’t going away anytime soon. But at a physiotherapy appointment, when my therapist looked at me and told me that’s chronic pain, I was shocked. No! Let’s not be silly. I’m not someone who should be labelled as a chronic pain sufferer, At times it wasn’t that bad. Some nights it didn’t even keep me up. For some reason I thought no matter how bad it was getting, someone else was worse off so my experience wasn’t valid.

For so long I felt angry about pain. I felt like it was in the way of trying to raise my boys. In the way of playing the piano. Of working. Of being me. Of using and sharing and developing my skills. It was maddening to think of how young I was and that no matter what I did, I could not strengthen my muscles.

I bargained. If I am so careful the rest of the year, I should be able to knee board a couple of times a year. If I don’t bend my back at all, scar tissue will form and hold me together until my muscles work again. If I don’t care about anybody or anything, I won’t be upset when it also is inevitably taken from me. Do you hear the depression building?

When I finally came to terms with the fact that this may be the best I can ever feel, I hit another rock bottom. Depression. To recognize this was what my body would always be meant letting go of dreams and goals. For the rest of my mortal existence. That is a hard pill to swallow. I was not able to rise up following this crushing realization. I could see that’s what I needed to do but I was stuck. I kept telling myself to get out of the pity party. To carry on even though things were hard. Just like I always had. But. I. Could. Not.

Acceptance is when I realized this may be the best I will ever feel but… here’s my but list (you know what I mean). I may not ever be pain free but- I can still move. I am finding therapies that work for my body. I see my boys learning things they would not have learned had I been pain free all these years. I would never have found forest therapy otherwise. You see what I mean. I may need to let go of some dreams but I can make new ones or adjust the old to fit this me. I can see things I am grateful for in this mess. I now know that my pain does not make other people’s pain invalid. The same way their pain does not play any role in how valid mine is. I can hold space for someone to feel pain. It may not be constant like mine. Or frustrating like mine. But pain is pain. A person in pain needs someone to hold space for them to go through these stages, I suspect it may be the only way to acceptance.

And that’s where we all want to be for any up or down in our life. Acceptance. That’s it my sweet friends. Work towards acceptance in all areas of life. And when you’re stuck, come see me in the forest. I’ll be here.

Comparison is The Thief of Joy

April 16, 2024June 13, 2024 pammunkholm

Why do we compare? Does any good ever come from it? We either use comparison to lift ourselves above another or to find we don’t measure up. Neither leaves us feeling sunshine in our souls any day.

I believe that we each have something to offer the world. The subject matter and presentation will vary widely. Some of us will have a large audience, others a small one. But all have a voice that should be heard and will be validated by the enjoyment of others, given the chance. What do you have to offer the world?

I went through a phase where I felt like a useless lump of clay. I was so weak physically, my physiotherapist has recently admitted that was the weirdest day for her. I went to see her Christmas Eve and I suddenly had no muscle mass. I was so weak. This takes a toll on the body but also the emotions. I had worked hard to do all the “right” things. And yet my body continued to fall apart. Where is the fairness in that?

I didn’t want to do anything. I went to bed and didn’t want to get up. What could I offer the world when everything I tried to do became too repetitive. Every time I do a repetitive task there is always a muscle group that has been overworked. Even with careful planning and prevention! Over the past decade I kept losing things and gaining nothing. I couldn’t play the piano the way I used to. I used to crochet. I was learning sign language. I’ve already mentioned running. I gave up my business. We moved off the farm because I couldn’t handle the work and the farm house. I felt stripped down to my bare minimum and now I was just a drain on society. What could I possibly do that would make an impact on the world for the better? I went through a few options. Some of them seemed so right and were painful to pass on. But something was calling to me. I finally figured out what it was saying: Forest Therapy. I am now a certified Forest Therapy guide and I am trained to take groups on Forest Therapy walks.

Disclaimer: I am not a trained Therapist or Counsellor. We will not be working through past issues. This is for those seeking healing that only our beautiful earth can offer. Those who have greater needs mentally or emotionally are encouraged to talk to a trained Mental Health Counsellor or Therapist. And then join us when you are ready! In this space the forest is the therapist and I am here to facilitate.

A story is told of a little girl who had her hand in her pocket for far too long while she and her mom were out running errands. Eventually the mother noticed this strange phenomenon and asked the girl why her hand was in her pocket. The little girl calmly replied, “Because it’s full of glitter”. The mother, caught off guard asked what any mother in her situation would ask. “Why do you have a handful of glitter in your pocket?” “Oh” the girl replies “just in case someone needs celebrating”. How much do you love this little girl? Can we be her? Maybe we can use bubbles instead to save on laundry woes.

Can we be ready with a metaphorical hand of glitter to celebrate anyone? What if she achieves a goal? What if she is able to accomplish something we desire but are not able to accomplish in our current season of life? What if she has children and we don’t have all the children we wanted? (ouch) Can we still celebrate her? What if she is thinner? What if she always has the funny or interesting thing to say in a conversation? Starts a business that has aspects we don’t understand (nudge, wink)? Has a talent we crave? Are we still going to throw our hand in the air and say Wahoo?

Or are we going to be stingy with our glitter celebrations?

I have wanted to start this blog and my Forest Therapy business for a while now. But I worried about all the people with their degrees and certifications and even the group to which I used to belong, a self employed business owner running something that makes sense and is a recognizable business. Well stuff and nonsense, I say now! There is a space for everyone. And we need everyone and whatever they have to offer.

Bring on the glitter!

Regardless of how some will judge what I am doing, I still want to be the person who is ready to celebrate all women. I choose to be that person. That is something I can offer the world despite (and maybe due to) how unempathetic some have been towards me in the past. This letting go of comparison and better than or less than is freeing! Sometimes I forget. But I try again the next time.

I seek to see the good in others. I seek to understand them and their circumstances. I think this adds to my joy. At the end of the day, can I honestly say I have lived true to my highest self and deserve my own little Wahoo? That’s the most important question when deciding where to focus my time and energy.

Another healing tip I have found is to be happy with where I am and what I am doing. Even if it’s not exactly what I would choose. There are days I literally want to run and I have to walk and other days where I figuratively want to run and have to walk. On each of those days, I am happier when I celebrate others. When I choose not to feel more than or less than. It is so much less stressful when I can be me and not feel I have to live up to someone else and their expectations.

How does this relate to healing through forest therapy? It is all interactive. Our physical, mental, spiritual, and social selves. If I only focus on my physical need for strength and healing I will miss so many parts of myself that could result in healing momentum. The pull toward all things bright and beautiful in life. Those things that take us into nature. Join me on my next forest therapy walk to find this joy and desire to celebrate others with me. Head over to my contact page to inquire.

Take care, you’ve got this my sweet friends.