NewTides Counseling and Wellness

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Bend, OR
NewTides Counseling and Wellness

Passion Finder ��
Growth promoter �
Anxiety slayer �
Depression reducer �
Trauma healer �
Relationship builder �
Gratitude � practitioner

04/27/2022

Hi everyone! It’s been awhile, I took a long time off socials to focus on regaining personal health and my work with clients. Starting to come into a place of expanding again! These pics where from a lunch break the other day…what a reminder to take a moment, get outside, and reflect!
Let me know if there is anything specific you all want to talk about in here
Warmly,
Ryan 🖤

10/30/2019

Frequency Illusion and Get to VS Have to
What we focus on, or the perspective we choose gets confirmed in life. The Frequency Illusion (Term created by Stanford Linguistics professor Arnold Zwickau in 2006) is caused by two cognitive processes: selective attention and confirmation bias. I can remember the first time my wife was pregnant, I all the sudden saw pregnant women everywhere (selective Attention) which confirmed in my mind that it was true (confirmation bias) even though the number of pregnant women never changed! We see what we want to see!
This effect is something I often see in my office and experience in my own life...its how we are wired! This is why we have to focus our attention and perspectives with awareness and intentional practices such as gratitude or re-framing.
Try switching the words you speak or thoughts about something you don’t feel like doing from I have to do this, to I get to do this and see how things change! 👊🏽
Warmly,
Ryan 🖤

10/23/2019

Lifestyle...
I just ran another Workshop on breathing, movement, and Contrast therapy for recovery. It got me thinking more about the importance of creating intentional lifestyle “stimulus” experiences for positive adaptation. Years ago, in the beginning of my mental health care career I started with a job that was in assessments and crisis work. I quickly realized a common denominator that reemerged over and over after hundreds of assessments...Lifestyle matters!
Almost 100% of those struggling had problems in one or more of what I have come to think of as pillars of physical and mental health (by the way you cant separate the two). These include: quality relationships, healthy nutrition, sleep, physical movement,
And stress management. It’s only a matter of time before problems set in if these categories are off...
Years later I found myself wanting to do more than what I could with my own caseload of clients...this led to a clinical supervisor position and a purpose beyond myself to help my clinicians become their best, serve those in need, and deal with an unhealthy system. An overwhelming anxiety and healthy crisis of my own in that position led me on a searching journey and ultimately discovered who graciously spent time with myself and the team I was leading talking about the art of breath in state change. I will forever be thankful 🙏🏽 for his time and how it has lead me toward a life living .
I’m having a ton of fun leading these clinics on breath, movement, and recovery! Key elements to a healthy lifestyle...I will find a way to bring more of this to my community as it is such a powerful life changing experience! 👊🏽
Question/challenge: How are you doing with the basic pillars? Be real...Is there one that is lacking? Make a small commitment for improvement and join (see his latest post) and the community in making a habit change for the month of November! Comment below on your habit goal for health and tag
Warmly,
Ryan 🖤
#

10/10/2019

take the 1st step, get some help...you are not broken! 👊🏽😁

10/08/2019

Stimulus matters...and breath is fundamental! Posted •
・・・
This year’s Nobel Prize in Physiology or Medicine awards a mechanism for oxygen sensing that has fundamental importance in physiology.
The mechanism affects, for example, our metabolism, immune response and ability to adapt to exercise. Many pathological processes are also affected. Intensive efforts are ongoing to develop new drugs that can either inhibit or activate the oxygen-regulated machinery for treatment of anaemia, cancer and other diseases.
The 2019 Medicine Prize has been awarded jointly to William G. Kaelin Jr, Sir Peter J. Ratcliffe and Gregg L. Semenza “for their discoveries of how cells sense and adapt to oxygen availability.”

09/16/2019

Had the honor of leading a group through an hour of breath work, hour of pool work, and 2 hours of heat/ice (3 rounds) this weekend! This group did amazing, and really pushed the ice ranging from 4-10 min! Fun coaching them through it...can’t wait to do it again next weekend!
Favorite quote: “this was a life changing experience” and “my pain is completely gone”
Thanks for passing on the knowledge so I can do the same!
Warmly,
Ryan 👊🏽

08/18/2019

The 1 Hour Challenge!
Good morning! Let’s face it...most of us do not have (or prioritize) enough time for taking care of ourselves. Or maybe it’s something we are working on (ex: raising a young family and building a business for me) that takes top priority for our here and now! I have been thinking about how to “double dip” or condense necessities for health when time is limited.
The challenge: Let’s see how many positive lifestyle, selfcare, and or items you can fit into a 1 hour time slot!
Post a pic or vid and tag or hashtag with your 1 hour adventure!
My 1 hour challenge morning:
-Getting into nature!
-30 min Movement (paddling). While paddling: Mindful paddling, noticing sound and catch of paddle stroke. Intentional focus on Gratitude with felt sensations for the beauty of the river and health to paddle. Nasal only breathing for targeted energy system and downregulation.
-Engaging panoramic vision and Exposing eyes to first light, thanks
-15 mins of breath work!
5. 10 min Journaling and drawing.
6. And of course coffee packed with 😁
Warmly,
Ryan 👊🏽

06/10/2019

XPT cert level 1 Colorado in the books...this was an amazing journey in challenging myself in ways I could not even a year ago with Lyme’s disease. This training was a little outside “counseling” but completely related to being a mentally healthy person! Excited to continue the journey in learning to help others! 🤙🏽😁 thanks Coach and Diana! And what a supportive group of learners! 🙏🏽

05/13/2019

Afternoon/Evening
In the last post we talked about morning pointers for good sleep. Now lets talk about important afternoon/evening factors to finishing the day strong for quality sleep! .
Continue getting movement throughout your day and avoid working out close to bed time (aim for at least 2 hour gap).
If you are dealing with insomnia, avoid daytime naps! If you do take a nap, in general keep it under 25min. And before 3pm. Work with a professional if you can swing it...as discussed in an earlier post sleep and depression can be a complex relationship. .
Avoid caffeine and alcohol past 3pm. They both negatively affect REM cycles creating poor sleep quality even if you “sleep fine through the night.” .
Getting evening natural light exposure at dusk helps reset the same master clock that light does in the morning...expose your eyes to this light! The big problem then comes from the evening blue light spectrum after dusk. Reduce as much of this as you can! Geek out and look into getting blue light blocking glasses if you have to use devices in the evening. If you can, turn off devices at least 1 hour before bed (I seriously struggle with this one!)
Find a good night time routine for you! Check out and turn off devices so you can check in with yourself and the ones you love! Consider playing games, reading, listening to a fun podcast, journaling including gratitude list, working on a project if you feel creative, play an instrument. Make some night tea, soak in an salt bath, take a cold shower, turn down the heat, give a massage, make love! Lastly do some downregulating breath work. If you don’t have access to someone who can help you figure how breath affects your nervous system I would start with this is by far the best breath App out there right now! Also check out powerspeedendurance/breathing.com for more great info and resources! .
Please comment with questions or your favorite nighttime activity! .
Warmly 🖤
Ryan
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05/02/2019

Depression & Sleep Part 2
Water.Light.Movement.Food
Getting good sleep starts in the morning. Here are four steps for a general plan to set you off on a path to both having a great day and positively affecting sleep. The 3 most powerful influences on circadian rhythms are: Light exposure, Exercise, and when you eat. The most powerful master clock “reset” is light exposure. Both natural and artificial light are factors in our sleep patterns, and sleep quality. (they both also have a sum affect).
I want to focus on two studies highlighted by . The first one showed that light in the early part and middle of the day (particularly sunlight) can actively suppress depressive systems. The second study showed light (artificial blue light) from screens can activate depression symptoms particularly when exposed in the middle of the night (I will talk more about night exposure in a later post). Both studies showed involvement of a part of the brain called the Habenula which is involved in generating the feeling of disappointment and how you react to it. .
Morning steps:
1. Drink 12 oz of filtered water at room temp. with 1/4 lemon, and a pinch of sea salt. We wake up dehydrated (many of us start out sleeping already in this state). What happens to your car if you don't provide oil? Bad things! So why would we do the same for our bodies when we cant trade them in!? We need roughly half our body weight in oz’s per day so let’s start off priming the machine!
2. Get outside (or find an eastern facing window) for early morning light exposure for 10 min. I like to do my meditation or breath work during this time...getting a 2 for 1!!
3. Movement, studies have shown that at least 5 min. Of movement can be enough to shift hormones throughout the day and create better sleep! Think yoga, burpees, pushups, jump rope, playful wrestling with family...
4. High quality food with good fats, I enjoy a green smoothy or an egg with avocado and toast. .
Feel free to comment with questions!
Warmly 🖤
Ryan
, .

04/24/2019

Depression and Sleep
I often see sleep difficulties with clients who struggle with depression. The relationship between sleep and depressive illness is truly complex. There can be underlying sleep problems that cause depressed states and depressed states that can cause sleep problems. They are often cyclical in relationship and can often be misdiagnosed and or mis-treated.
According to the National Sleep Foundation those with insomnia have a ten-fold risk of developing depression compared to those who sleep well. They also state that depressed individuals may suffer with difficulty falling asleep, staying asleep, unrefreshing sleep, and daytime sleepiness. Obstructive sleep apnea (OSA) is also linked to depression. They also state that depression can overlap with sleep problems creating a misdiagnosis (missing things such as insomnia, OSA or narcolepsy). .
I’m going to split the sleep section into multiple parts over the next week since there is so much to consider. This is not a substitute for treatment from a professional...instead my hope is that it will provide you with some education and ideas/ways to start making some sleep lifestyle changes! Let me know if there is anything specifically you are interested in! .
Also Check out the book: Sleep Smarter! By .
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Address

2863 NW Crossing Drive #217
Bend, OR
97703

Website

http://www.newtidescounseling.com/, https://www.ryancheneycoaching.com/updates

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