Scottsdale Acupuncture

Archive of the Category 'Soul'

Can Acupuncture Treat Plantar Fasciitis?

Posted Tuesday, November 24th, 2020 by ABA

Can Acupuncture Treat Plantar Fasciitis?

Traditional Chinese Medicine is grounded in the belief that acupuncture can help reduce the amount of pain patients experience when acupuncture points around the body are stimulated. Clinical studies have shown that acupuncture has proven quite useful in the treatment of a wide range of disorders and disharmonies. But can it help people suffering from Plantar Fasciitis? Let’s take a more in-depth look at this disorder and how acupuncture might help overcome it.

What Is Plantar Fasciitis?

This disorder is an inflammation of the Plantar Fascia ligament located on the bottom of the foot that results in heel pain. Plantar Fasciitis is so widespread that Podiatry Today says it’s at pandemic levels. Some studies report that one in six Americans suffers with this condition.

The Plantar Fascia ligament is the foundation for the arch of the foot. When you place too much pressure on it, the ligament might develop a small tear. If it continues to stretch or tear over an extended period, it might become inflamed. This inflammation is what causes Plantar Fasciitis. The pain can often be sharp or stabbing. Usually, it will be the most intense in the morning. It will become duller as you move, but if you’ve been sitting or standing in the same place for a while, it will re-occur. If you exercise, the pain will often be most intense after you’ve finished working out.

There are a few risk factors to be aware of. First, this condition tends to be most common among people between 40 and 60 years old. Flat-footed people might also be at a higher risk of this condition. It’s also possible that being overweight might increase the risk of developing Plantar Fasciitis. It’s also most common amongst people who spend a lot of time on their feet.

How Is Plantar Fasciitis Diagnosed?

If you believe you have Plantar Fasciitis, you’ll need to get it diagnosed. The diagnosis will allow you to start treatment as soon as possible. To identify this condition you’ll need a physical examination by a medical doctor or podiatrist. They will ask you about the type of pain you’re experiencing and perform a throughout exam to rule out other potential ailments.

How Should You Treat Plantar Fasciitis?

Often, Plantar Fasciitis will last for a few months. During this time, there are a few ways you can reduce the pain and speed up the healing process. First, you might want to apply a heating pad, which will increase the flow of blood that will help clear out the inflammation. You might also want to stretch and massage the affected area. It’s also recommended that you rest the foot and try to reduce the amount of time you spend standing up.

How Can Acupuncture Help?

If you’ve developed Plantar Fasciitis, you’ll probably experience a considerable amount of pain. As a result, you’ll want effective treatment. Many studies have shown that acupuncture can be a valuable treatment option. Let’s take a closer look at some of the benefits acupuncture can provide.

Pain Relief

Acupuncture practitioners believe that the pain receptors around the body control the pain you experience. By stimulating specific acupuncture points, acupuncturists can affect local nerve endings. This stimulation will help provide pain relief. It will also affect your brain. Studies have shown that there is less activity in the parts of the brain that process pain during an acupuncture session. These effects don’t take long to manifest. Typically, it takes just a few treatments before the pain starts to fade.

Improved Sleep

Because Plantar Fasciitis can be painful, it can make it harder for you to fall asleep at night. This can have significant impacts on your quality of life. For example, you might find it more challenging to focus at work. During acupuncture, you’ll be placed into a more relaxed state that can make it easier for you to overcome the pain and get a good night’s sleep.

Improved Mental Health

Plantar Fasciitis might also affect your mental health. Trying to deal with the pain might make you feel depressed. It’s also possible that you might feel stressed, especially if it affects your performance at work. Acupuncture can help you overcome these problems. A range of acupuncture points can be targeted to help you feel more relaxed. Because of this, many patients report feeling calmer at the end of their session.

Drug-Free Treatment

While your doctor might prescribe painkillers, many people want to take a natural approach to manage pain. This approach will ensure you don’t get addicted to painkillers. Some people might also have an allergic reaction to these substances. Because no drugs are involved, acupuncture is one of the safest ways to treat the discomfort caused by Plantar Fasciitis.

How Long Does An Acupuncture Session Last?

One of the benefits of acupuncture is that it treats you like an individual. The practitioner will tailor the treatment based on your needs. In general, though, the session will last for between half-an-hour to an hour. In most cases, the needles will be left in your skin for around 28 minutes.

The number of sessions you’ll need will also vary based on your condition. As we mentioned, most people will feel relief after four to five treatments. However, you might want to continue getting acupuncture to help you continue to manage the pain during the recovery period. It’s best to talk about your condition with your licensed acupuncturist to develop a plan that will work for you.

Conclusion

Plantar Fasciitis is a widespread condition. It affects one in six Americans. It can cause shooting pain in your foot, and the discomfort can often take months to go away. Thankfully, there is an effective way to treat this pain: acupuncture. It can help you improve your quality of life, without drugs. If you have Plantar Fasciitis, consider booking an appointment with a licensed acupuncturist to find out how they can help.

Schedule an appointment online »

Three Ways to Exercise With Your Dog

Posted Monday, December 7th, 2015 by ABA

dog, exercise, health

Staying fit has many health benefits for humans. From better posture to a stronger heart, which leads to a longer life, there is no doubt that exercise is good for you. However, it is not always easy to find time to exercise. With the demands of work and technology keeping us in a state of always being “on,” and “on the go.” It can be difficult to make time for personal care in the form of movement. This is why having a dog is beneficial. Dogs are great exercise partners and can be your partner in staying fit.

Running

Running with your dog not only improves your health, but it also improves the dog’s health. Running helps maintain your dog’s weight, improve muscle tone, maintain a strong cardiovascular system, and build endurance. It also helps with rear drive –how strong the dogs back legs are. In addition, running increases your mental health as it releases endorphins and serotonin, which sends happy and calm signals to the brain. Running also makes your dog happy too and releases energy, preventing disruptive behavior inside your home. However, always check with your veterinarian first to ensure your dog is physically ready to run. Ready, set, go!

Walking

Running is not for everyone. Some people disdain it, while others simply do not have the right body type for it. It’s great that walking is one of the best exercises available! And your dog can be your walking buddy. Dogs like walks because they can explore the world around them. They can also socialize just like you by meeting others along the way. Walking is great for keeping you and your dog in good health and spirits while being social at the same time. Strap an extra bottle of water on for your beloved animal, and get moving!

Playing Catch

What dog does not like to chase a ball? Playing catch with your dog is a great way for both of you to get fit. Throwing uses muscles in your whole body. You have to engage the legs, core, and upper body to thrust the ball forward. And, with heavier balls, you are getting in some nice muscle toning. For the dog, this is a great bonding experience as well as way to work on their speed and agility. Having to navigate in and around objects forces the dog to think fast and stay mentally sharp. Playing catch is a sure fire way to ramp up your health and your best friend’s.

Other ideas for keeping fit with your dog:

  • Walking a trail together
  • Playing chase
  • Throwing a frisbee
  • “Doga,” or dog yoga (it is real, look it up)
  • Doggie paddle in the pool
  • Playing soccer
  • Surfing
  • Lifting your dog as if he or she was set of weights
  • Tossing and catching your puppy safely
  • Tug of war
  • Agility training
  • Biking with your dog running along side

Don’t forget to hydrate!

How to Relieve Stress During the Holidays

Posted Sunday, November 29th, 2015 by ABA

stress, holiday, shopping

The holiday season should be filled with joy and relaxation, especially with time off from work. However, it can also be a stressful time of year. According to Web MD, the average American spends 42 hours a year on holiday related activities. This includes planning travel, traveling, shopping for gifts and dealing with crowds. There are a lot of stressors during the holiday season which also includes handling all the food that comes with the holiday season. That stress alone is enough to make anyone dizzy. However, there are some great ways to relieve your stress during the holiday season.

Put Stress in Perspective

It is easy to get stressed during the holidays because they can be a reflective time. People with low stress tolerance may start to worry about the past or present, which can make the holidays even more stressful. Focus on the present moment and keep things in perspective. Stress, like everything else in life, shall pass.

Plan in Advance

There is a saying about putting big rocks in a jar first when filling it up with rocks. This is because if you put the small rocks in first, you leave no room for the big rocks. The holidays follow this metaphor.  Plan ahead and put your big rocks, or wants, in your plan first. Look at it as what you want to look back on and remember fondly. This will help you decide what is important to you, and put those big rocks first. The rest will fall into place.

Let Others Help

You do not have to do it alone. By involving others to include your kids, significant others and family members, you can get more done and have everyone on the same page about what the plans are. This will take a lot of pressure of off of you and give you some room to breathe and enjoy things.

Mitigate Family Fights

According to Prevention, one of the top reasons for holiday stress is visiting relatives. This is because there can be tensions and differences that can lead to arguments. However, you can agree to disagree with those whom you might have tension with. Decide together to put aside your differences and come back to any issues after the holidays so everyone can enjoy the time together.

Make Time for You and Exercise

You have heard it over and over again, the best cure for stress is exercise. Make time to do something physical to help lift your spirits and relax. Whether it is a brisk walk or a full-blown exercise session, make time for it. Plus, make time for yourself, however you define this, it is important to have time to decompress and process everything that is going on. Otherwise, you will wind up with holiday burn-out, which is not the end goal of the holidays.

Try Acupuncture

Acupuncture is a natural and holistic medicine that can treat holiday stress as it has the ability to help the body enter into a state of deep relaxation.  Instead of drinking alcohol or indulging in holiday treats go for an acupuncture treatment, it will help soothe your body, mind and spirit!

Top 3 Community Yoga Classes in Phoenix

Posted Tuesday, November 17th, 2015 by ABA

yoga, community, phoenix

Yoga has many health benefits. From flexibility to strength, to lowered health metrics, it is something everyone should aim to add to their exercise regimen. But sometimes exercising or doing yoga alone can be daunting, especially if you are new to it. Simply trying to follow a smartphone app or online video may not give you the encouragement or structure you need to improve and succeed in yoga. This is where community classes can come in handy. There, you can not only meet like minded people, but you can also get the guidance and support needed to make yoga a fun and positive experience. With this in mind, here are some of the top community yoga classes in Phoenix.

Lululemon

They are known for their yoga pants, but they offer way more than stylish workout gear. In fact, they have weekly Sunday yoga classes that are free to the public and lead by certified instructors. The classes are housed at The Omni Scottsdale Resort and Spa at the Montelucia, and are intended for all levels of yoga participants. So put on your yoga pants, and take some time out for yourself to enjoy community yoga with Lululemon.

Community Yoga Project at Civic Space Park

Held at beautiful Civic Space Park, all you need is a mat, some water, and yourself to get started.  Held at 8:30 am on Saturdays and free to the public, this outdoor experience is one that will connect you with others and nature. This class uses Ashtanga Yoga, also known as “Power Yoga.” Essentially, it has you flowing through posses while working on breathing. This style of yoga can produce a lot of sweat. If it gets too hot outside, the class is moved to the air conditioned YMCA. It is open to all levels of yogis.

Humble Monkey Yoga

This studio offers many styles of yoga, with two free classes each week. The last Saturday of each month, the studio holds a restorative yoga class at 11:30 a.m. In this class, attendants should plan for a slow flow. This means they will hold each pose for longer amounts of time and use blocks, blankets, and other props to help deepen poses and offer support. There is also a free 9:30 a.m. community class that is open to the public. Donations are encouraged, but not required, for both these classes. Be humble and give these a try to broaden your yoga horizons.

Being Alone in Phoenix: Best Meditation Spots

Posted Tuesday, November 3rd, 2015 by ABA

meditation, meditate, phoenix

Meditation has many benefits.  From lowering blood pressure to reducing stress and anxiety, no one will argue that it is bad for you. It is a practice that not only helps create balance in your day, but also it helps train the body to react to stressful situations through breath. This powerful tool for a healthier you does not require anything more than time and a nice quiet spot. With all the natural beauty in the Phoenix metro area, there are plenty of options to get away from it all and improve your mind and body through meditation. 

Japanese Friendship Garden

The Japanese Friendship Garden’s mission is, “To provide a place of beauty and tranquility as an escape from the everyday pressures of life, for meditation and relaxation and to enrich and restore the body, mind and spirit.” With this in mind, the Garden has a stunning array of zen like features, from waterfalls to stone archways. This garden is a sight that needs to be seen to get the full experience of its beauty and richness. There are tours, exhibits, and events that allow you to learn more about the rich history of Japanese culture to greater appreciate where you are meditating.

The Bradshaw Mountain Range

Thought to be the richest gold-filled mountains in the U.S, this mountain range is worth its weight in gold for meditation. This unique mountain range is known for its scenic beauty, hiking trails, back roads, ghost towns and western stories. Get back in touch with nature, and experience the wildlife in it’s natural habitat. The last of the Apache Indian wars were fought here too. But beyond anything else, the stunning vistas and peace and quiet found here make it a remarkable place to get a way and find peace within yourself through meditation.

Botanical Gardens

These gardens have five main trails. Each trail will take you through different types of vegetation, from trees and plants to flowers and dessert scenes, the gardens allows you may spots to choose from to meditate. The garden features events and tours, and the price of admission is well worth the cost of finding the peace and serenity you will find here.

North Mountain

North Mountain is not only rich with history, but it is also rich with views. From the various trails, you can see valleys and mountains or the skyline of Phoenix. While walking to find a nice quiet spot to meditate, you can learn some of the history and facts about this location in the visitor’s center. There are also programs, lectures and events. While looking for a view to meditate from, this location offers a wide variety of options well worth the time investment to find that spot that nails it for you.

Meditation does not have to be limited to the outside, however. There are days when it is too hot to meditate outside comfortably. Alternatives include the Phoenix Museum of Art, a local place of worship, or a local studio. Whatever your needs to find a place of solace for meditation, Phoenix has plenty to offer inside and out. 

Want To Lose Weight? Try Acupuncture!

Posted Sunday, September 13th, 2015 by ABA

weight loss, obesity, acupuncture

According to the National Institutes of Health, obesity is the second leading cause of preventable death in the United States. An estimated 300,000 deaths per year are due to the obesity epidemic.  In addition, more than one-third (34.9% or 78.6 million) of U.S. adults are obese as stated in the Journal of American Medicine This is a health crisis like we have not seen in our lifetime.  It is estimated that the current (younger) generation may not outlive their parents because of obesity.  And what makes the crisis so dangerous is that it is largely man made.

While some people may have predispositions to being overweight or developing  conditions that lead to the use of food as a drug, this disease is preventable.  We forget that there was a time when foods were not processed or had less additives.  There was a time when Americans cooked whole foods at home and did not have such an abundance of fast food and processed food available to them.  Times certainly have changed.  You now can have food virtually anytime, anywhere, and in untold varieties.  Take water for example, you can have water with added flavors and vitamins or in different sizes.  All of this is bottled; in fact, the world spends over $100 billion on bottled water a year.  This is a drink that should be free!  With such a prevalence of unhealthy foods available, one must take certain actions to help manage his or her health.

Acupuncture is a complement to two of the most important factors in leading a healthy lifestyle: diet and exercise.  Diet and exercise go hand in hand.  Doing one without the other yields less of a gain in weight loss than when using both combined. As stated in an article on Real Simple magazine’s website, “It’s clear that you need to restrict calories in your diet to lose weight—and exercise to keep it off,” says Tim Church, M.D., the director of preventive medicine research at Louisiana State University in Baton Rouge.  Both have their equal benefits such as increased energy, increased alertness, lowered blood pressure, lowered cholesterol, and so many more.  When combined, diet and exercise are key to a healthy lifestyle—add acupuncture and you have a dynamic triple effect.

Acupuncture does help with weight loss.  According to Women’s Health, in one study researchers looked at 91 overweight Koreans, giving some the “five point” treatment and others the “single point” treatment. All participants were then asked to keep a restricted diet and to not do any additional exercise. After four weeks, those in the five-point group showed a 6.1% reduction in BMI (body mass index), while the one-point group showed a 5.7% reduction. So it looks like both methods may help boost weight-loss efforts, but the five-needle technique may be slightly better if you’re interested in trying it.  The technique being referred to is one where either one or five needles are placed in the ear.  The points they are placed on relate to hunger and other systems involved with food and weight control.  The treatment helped those already helping themselves.  Therefore, when acupuncture is combined with diet and exercise, it increases the effectiveness of the diet and exercise.

Of course, it is not always as simple as it sounds.  Any plan involving lifestyle changes should be done in small incremental steps.  For example, you may start with just tracing what you eat, which brings awareness to your choices and helps you make better choices.  You then may want to start removing or replacing certain foods after you are habitually journaling.  With exercise, it is wise to consult your physician first.  Then gradually start with a couple days a week working at your pace, and increase time, frequency, and intensity incrementally. The same principle applies to acupuncture.  Incorporate it over multiple treatments.  One treatment will not be a magic bullet.  The more effective acupuncture treatments are drawn out over weeks or months. Take your lifestyle changes gradually, and before you know it, you will no longer be a statistic.  In addition, you will see changes in your personality and accomplish things you may never have thought you would be able to.  Lastly, do not think of the process of leading a healthy lifestyle as trying to go back to some place where you used to be thin or healthy.  You are merely continuing on a different journey in life.  As the Chinese proverb states, “A journey of 10,000 miles starts with a single step.”

For more facts on obesity, visit this site. To learn more about a healthy lifestyle, visit the Let’s Move Initiative website.

Above and Beyond Acupuncture serves the Scottsdale, Mesa, Tempe and Phoenix areas. If you’d like to schedule an appointment, please give us a call or use the online scheduler. Please feel free to call if you have any questions about how acupuncture can help you with weight loss.

Top 3 Yoga Studios in the Phoenix Metro Area

Posted Wednesday, September 9th, 2015 by ABA

yoga, phoenix, scottsdale

According to the Mayo Clinic, yoga is about a mind-body connection that helps one to relax, manage stress, and relieve anxiety.  However, the benefits go well beyond these.  For example, yoga is also great for strengthening muscles and increasing flexibility.  Moreover, yoga helps to focus a person on their breathing as well as slow it down.  This helps to relax you and quiet your mind.  After time and practice, the breathing practiced can become a normal response to stress.  Thus, yoga has many short- and long-term benefits.

Some long-term benefits of yoga include helping with chronic conditions as well as relieving issues like high blood pressure, depression, pain, and insomnia.  Yoga certainly has many benefits that make it worth the time and energy.  With that in mind, below is our list of the top 3 yoga studios in the Phoenix Metro Area.

#3. Desert Song

With a $29, two week, as-many-yoga-classes-as-you-can-take special, this number 3 studio in the Phoenix Metro Area is worth a try.  They offer an interesting mix of yoga classes for any level of yogis, Tai Chi, massages, and nutrition consultants.  The studio takes a holistic approach to health. They will even come to your workplace if you want to hold a session for your company.  Like most studios today, they offer teacher training as well, and their staff members are highly qualified in their discipline.  This studio even holds events like yoga for the young and restless, which is yoga for young children.  Plus, they have regular “Dharma Talks” on different topics, such as mindfulness and compassion, which are free for the community.  With a mission to inspire people on their path to wellbeing, in this regard, they have a lot to offer.

#2. Urban Yoga

Boasting over 50 classes a week, this studio also has an affordable drop-in fee.  And if you are unsure whether this studio is the one for you, their website allows you to view their studio via a virtual video tour.  Unlike Hot Yoga University, where the focus is just on yoga, this yoga Phoenix Metro Area studio offers massages and a spa in addition to their yoga classes.  Plus, the studio goes out into the community, offering workshops at various local locations.  Classes usually run sixty minutes, and qualified instructors lead them.  Being located in Phoenix, this studio has a mission to help people find a balance between daily city life and personal self-care.

#1. Hot Yoga University

As the name suggests, this studio is all about hot yoga classes.  The range of classes covers every need a person could have, no matter what level they are at.  This includes sixty-minute yoga classes that cover form and alignment, breathing and rhythm, strength and movement, and sleep-based meditation.  A certified instructor leads each class, and the staff members are very friendly and knowledgeable.  All they ask is that you show up as you are in your journey with yoga, and they will teach you the rest.  The environment itself is clean and distraction free so that you can focus on your yoga practice.  In addition, the website has useful articles via their blog to help educate, including a portion on nutrition and yoga etiquette.  This is the best yoga studio in the Phoenix Metro Area because of their professionalism, welcoming environment, and commitment to helping people better their lives through yoga.  Plus, the cost is affordable, including a $10 drop-in fee.

When looking for yoga studios in the Phoenix Metro Area, these are your top three options.  They cover a wide range of options for yogis no matter what their level.  They offer very unique classes, useful information, and several other services.  You have no excuse to not take advantage of the endless health benefits of yoga with these choices, especially at Hot Yoga University.

Our 100th Blog Post!

Posted Saturday, August 15th, 2015 by Paul Kerzner

100, blog posts, acupuncturist

We are pleased to announce that we have reached a major milestone, as this is Above And Beyond Acupuncture’s 100th blog post!

Over the past two years, we have diligently written articles on a regular basis covering a wide range of topics, all related to health and wellness in some way. Our blogs have been viewed by thousands of people all over the world interested in acupuncture, nutrition, self-improvement and self-development. We post all of our articles in the blog section of our website and also share them on Facebook and Google+.

Being that there are so many informative blog posts to choose from, we wanted to select a few to highlight. If you haven’t had a chance to read these articles, please take the time to check them out.

Try Acupuncture!

One of the primary goals of our blog posts is to discuss the many ailments that acupuncture can treat. Our “Try Acupuncture!” blogs have become one of our most popular series to date. These articles discuss a variety of different issues/ailments that acupuncture can resolve naturally and holistically.

Whether you’re feeling sick, stressed out, having back pain, experiencing migraines, have insomnia, are livings with IBS, have hemorrhoids or are suffering with sciatica, acupuncture is an effective method at treating these disharmonies. If you, or someone you know, is having any of those issues, please read through the corresponding post and try acupuncture!

Feeling Sick? Try Acupuncture!
Feeling Stressed Out? Try Acupuncture!
Having Back Pain? Try Acupuncture! Part 1 & Part 2
Having Migraines? Try Acupuncture!
Suffering With Sciatica? Try Acupuncture!
Experiencing Insomnia? Try Acupuncture!
Having Hemorrhoids? Try Acupuncture!

Being present, conscious and mindful…

Lifestyle Coaching is an essential and valuable treatment modality that many patients experience at Above & Beyond Acupuncture. There are three topics that are frequently addressed, including:learning to live in the present moment, being a conscious human being, and the importance of developing a daily mindfulness practice. This information is foundational and allows for a tremendous amount of self-development and personal growth.

There is great power in the present moment, yet many people struggle with this concept as they are focused on memories of the past and thoughts of the future. It can also be hard for some people to be conscious of their behavior with the many distractions in modern life. This can create unnecessary and harmful internal conflict and self-inflicted suffering. By implementing a daily mindfulness practice, it can become easier to be present and stay conscious.

Since these blogs contain such important information, we suggest you read (or re-read) them to fully understand and implement these concepts.

The Power Of Being Present
Becoming A Conscious Human Being
The Importance Of Having A Mindfulness Practice

Home Remedies

Another popular series that many people have found useful is our blog posts discussing home remedies for different ailments. Over-the-counter and prescription medications contain chemicals and potentially cause a variety of undesirable side effects. Home remedies are natural ways of resolving health issues affording individuals the chance to heal without the need for drugs.

Please note that we always suggest seeing a health professional first when dealing with any illness.

Home Remedy For Fighting Colds & The Flu
Home Remedies For Insomnia
Home Remedies For Constipation Part 1 & Part 2

Are you juicing?

Having a proper understanding about nutrition is key to health and wellness. At Above & Beyond Acupuncture, we address this topic when patients first begin treatment, as it is our belief that nutrition is the cornerstone of healthy living.

The way you start your day sets the tone for how it will progress, so having something nutritious is essential first thing in the morning. Having a daily juice regimen is something we advise our patients to incorporate into their daily schedule. Many people are interested in juicing but are unsure about what to juice, so we took the time to create a ‘juice prescription.’ This combination is packed with vitamins and nutrients that are certain to provide a stable source of energy throughout the day.

If you’re interested in learning more about juicing, please read through the following posts:

What Should I Be Juicing?
Three Things You Should Never Juice

We want to thank our readers, patients, the public and our amazing editors (who make our posts shine) for all the support. Here’s to the next 100 blogs!

Stop Being So Hard On Yourself!

Posted Tuesday, June 16th, 2015 by Paul Kerzner

healing, stop being hard

Do you have a tendency to be very hard on yourself? Was someone hard on you at some point in your life? Are the thoughts you have throughout the day critical of your own actions? Do you find it difficult to be kind to yourself?

Many people are very hard on themselves–having high expectations that can lead to self-inflicted criticism and suffering. Acceptance and love of oneself can help alleviate these issues and help people become kind and supportive toward themselves.

At Above & Beyond Acupuncture we work with patients going through a variety of life challenges. One of the more common behaviors that people struggle with is self-criticism. Since this is an issue frequently addressed at our clinic, we want to take some time to write about this topic and share some helpful information.

Why am I so hard on myself?

Just taking a moment to contemplate this question will likely provide some valuable insight as to why some people treat themselves the way they do. Another benefit to asking this question is that it forces a person into the present moment. One of the biggest problems people face when being hard on themselves is that they are not being present; many of the things they are focused on happened in the past. Realizing this (and correcting it) can provide some immediate and significant relief from the self-inflicted criticism. In a previous blog post titled “The Power Of Being Present,” we discussed what it means to be present and provided some helpful tools. If you get a moment, please read though that blog post.

There are many reasons why people become overly hard on themselves. But regardless of the reason(s), the fact remains that being hard on oneself can lead to internal strife and conflict.

One of the more common reasons people give is that early in life a parent, family member, teacher, friend or neighbor was very hard on them. Whether the focus was academic or behavioral, the criticism was relentless, pushing the target of the criticism well beyond his or her comfort zone. The interesting thing to note is that this behavior becomes ingrained and will become “normal” long after the offender has left. In a sense, the original target oftentimes “takes over”—becoming the parent, teacher, friend or neighbor.

Another common reason people are hard on themselves is because of their own high, or unreasonable, expectations and goals. Life in the 21st century is filled with a variety of different ideals, motivators and desires. Financial success and material acquisition are two things many people value; they will invest a great amount of time and energy toward achieving these goals. It is when this quest becomes all-consuming—even obsessive—that it can create problems. When a person falls short of his goal(s) and is unable to achieve the level of success he expects of himself, he is apt to become very self-critical.

So what can I do to stop being so hard on myself?

If you’re ready to stop being hard on yourself, you should be prepared to answer the following question: “Would I allow someone in my life to treat me the same way I’m treating myself?” The obvious answer is no; most people would not tolerate it. So then why do you find it acceptable to be hard on yourself when you wouldn’t condone that behavior from other people? If you are one of the many people who struggle with this issue, then we implore you to take the time to ask yourself these questions and think about your response(s). You should treat yourself with the same level of respect and support as you expect from the people in your life.

Self-acceptance, self-love and self-kindness are effective tools that can be used to help people who have a tendency toward self-criticism. While it might be difficult at first to truly accept who you are—to love yourself and to be kind to yourself—it is important that you try. Like any new exercise, it can be challenging at first. It might even seem impossible, but if you are persistent, it will pay off.

If you, or someone you know, struggles with self-criticism, then we suggest spending some time reading (and re-reading) this blog post, as it will shed light on an issue that many people struggle with on a daily basis. Now is the time to stop being so hard on yourself. Be kind, loving, supportive and accepting of who you are!

Above & Beyond Acupuncture serves the Scottsdale, Phoenix, Tempe, Mesa and Glendale areas. Please give us a call or use the online scheduler to book your appointment today.

Becoming A More Conscious Human Being

Posted Tuesday, June 2nd, 2015 by Paul Kerzner

conscious, human, consciousness

One topic that is discussed frequently with patients at Above & Beyond Acupuncture is the importance of being conscious and aware throughout your life. Oftentimes people stop paying close attention to the food they eat, the thoughts they have and their daily behaviors when life becomes repetitious. This can be due to a variety of things, yet we must strive to live consciously, setting aside the distractions of modern life.

What does it mean to be a conscious human being?

To provide a good definition as to what it means to be a conscious human being, it is integral to first understand what being conscious involves.

Merriam-Webster’s dictionary defines conscious as: perceiving, apprehending, or noticing with a degree of controlled thought or observation. The dictionary’s definition goes on to state that conscious is also characterized as: done or acting with critical awareness. [Link] Both of these definitions exemplify the fact that being conscious entails clear thought, observation and critical awareness, which are all vital to becoming a more conscious human being.

A person who is conscious places concerted effort into maintaining an awareness of their behavior, environment and feelings throughout the day. They frequently check in with themselves, taking stock of how they feel, what is taking place in their environment, what they eat and the thoughts they have. If a problem arises, or a negative thought finds its way into their mind, this becomes an opportunity for change and growth. Having this awareness is essential when it comes to living consciously. Without it a person can fall into repetitive behaviors and thought patterns.

Being conscious throughout the day can be challenging for some people, as they can become easily distracted and lose focus. If this is a problem for you, the best tool you can implement is meditation, as it will provide you with the opportunity to observe your thoughts. In a previous blog post titled “The Many Benefits Of Meditation”, we go into detail about what meditation is and provide some helpful suggestions to get you started. If you get a moment, we suggest that you read through this article.

Why is it so challenging to be a conscious human being?

Life in the 21st century is filled with routines, repetitious activities and distractions. These routines can involve going to work, running errands, eating, exercising, driving, etc. When these experiences become commonplace, it is easy to stop paying attention to what is being done and just go through the motions. In some ways, it’s like setting the brain on autopilot, where the person no longer has to think about what he or she is doing.

When critical thought and attention are set aside, people enter a state of unconsciousness where they are no longer fully aware and present with what they are doing. Individuals can become automatons living a life that lacks any particular passion and is filled with mind numbing activities. One of the most insidious distractions that exists in modern life is watching countless hours of television. This one activity has the ability to consume a person’s consciousness and waste portions of their life viewing content that usually has no educational value. If you choose to watch TV, we suggest that you are conscious of what programs you watch and how much time you spend viewing those shows.

This blog was written with the purpose of bringing attention to the importance of being a conscious human being. If you find yourself going through the motions of life, we urge you to take some time to reevaluate your priorities and make a concerted effort to be more aware of your actions. Now is the time to live more fully, more presently and more consciously!

Honoring The Good & The Bad Times

Posted Monday, April 20th, 2015 by Paul Kerzner

good times, bad times, honor, challenge, emotions

Are you going through a rough time right now? Does it feel like things just keep getting harder? Have you been experiencing a lot of ups and downs in your life? Do you keep making the same mistakes over and over again?

If any of this is true for you, you might want to ask yourself this question:

Do you honor both the good times and the bad times?

At some point, everyone goes through challenging times where things seem difficult and bleak. While these moments are undesirable, they provide us with an opportunity to learn valuable lessons. It is important to be grateful for these moments and to remember – although it may not be apparent to you while you are experiencing difficulties – that bad times can be as helpful and valuable as good times.

At Above & Beyond Acupuncture, we work with patients who are experiencing many of life’s challenges. One thing we suggest is the principle outlined above: to honor both the good times and the bad ones. By implementing this perspective, there will be opportunity to find value and meaning regardless of the circumstances which are presently unfolding, or the eventual outcomes.

Why should I honor the bad times?

Life is full of peaks and valleys: one moment you’re up and the next you might be down. There will always be good times and bad times along each of our journeys; this is something you can depend on. The best way to handle the challenging times is to keep things in perspective, and to try to remain objective. Of course, this could be difficult to achieve in the moment. That is why it might be helpful to temporarily remove yourself from the situation, experience or person so that you can clear your head and take stock of what is taking place.

Even though you might perceive something happening to you as “bad”, there could be potential for change and growth in the situation which should be considered (and perhaps may not initially be recognized). We are not suggesting that you disregard your feelings; how you feel is extremely important. By honoring these moments, you are embracing them with the understanding that they can be as much help to you as the good times are. Sometimes in the long run, the difficult lessons may even turn out to be the most valuable ones, both because of the work involved in learning them and because you may not have expected that anything good could come out of the “bad” situation.

As humans, we have a desire to want our lives filled with good times; however, we must be cognizant that our realities are a conglomerate of all types of experiences and feelings. If we only have good times, we wouldn’t recognize them as such; it is the bad times that help us define the good ones. This is an important fact that should be remembered when going through challenging moments, as it can provide a helpful perspective.

If you, or someone you know, have been having a tough time in life the best thing that can be done is to first remember that things will change. Nothing lasts forever. The feelings being experienced in that moment won’t last, so hang in there and soon enough a shift will take place. It is also important to note, as we have stated above, that you must honor those challenges so you can learn from them (and hopefully not repeat them).

The Buddhist saying “This too shall pass” is usually used as a consolation for someone going through a hard time. However, the full meaning of the phrase is that all things shall pass, both the good and the bad, which is why it is important to live flowing with the present moment.

We hope this blog provided some helpful information about why it’s important to honor the good times and the bad ones as well. If you’re in the Scottsdale, Phoenix, Tempe or Mesa neighborhood(s) and are going through a challenging moment in your life please consider coming in for a treatment.

Feeling Stressed Out? Try Acupuncture!

Posted Monday, April 13th, 2015 by Paul Kerzner

stress, acupuncture, mental health

Stress has become a common (sometimes daily) occurrence in the lives of many people in modern society. Without the proper techniques and methodologies for dealing with stress, it can directly and significantly impact an individual’s mental and physical health. Being that this condition is so prevalent, the pharmaceutical industry has taken note and provided a wide array of prescription medications for those suffering from stress-related symptoms. While these medications might prove to be effective at managing the symptom(s), the problem with taking them is that they don’t address the root cause of the issue that is creating the stress, nor do they provide tools on how to better deal with stress. In addition, most (if not all) medications – both prescription drugs and over the counter “remedies” – have significant side effects.

The American Institute of Stress has some startling data about how many people are suffering from stress and the effect it is having on their bodies. [Link] Here are some of the statistics they posted:

• 44% of Americans feel more stressed than they did 5 years ago
• 1 in 5 Americans experiences “extreme stress” (shaking, heart palpitations, depression)
• Work stress causes 10% of all strokes
• Stress is the basic cause of 60% of all human illness and disease
• 3 out of 4 doctor visits are for stress-related ailments
• Stress-related ailments cost the nation $300 billion every year in medical bills and lost productivity

Just that information alone is true cause for concern, as we can see what a real problem stress has become for large portions of the population. Without an end in sight, many people are looking for alternative ways to handle stress while doing their best to avoid medications.

What are some natural ways of dealing with stress?

There are quite a few things people can do to help alleviate stress that are easy, convenient and effective. We’d like to provide some suggestions, but please note that there’s some subjectivity as to what will work best to help reduce your specific stress.

One of the best ways to deal with stress is to exercise on a (semi) regular basis. Whether you like running, swimming, hiking, lifting weights, practicing yoga, biking or a brisk walk, your body will release endorphins that will make you feel good. In addition, you will also have a sense of accomplishment after you finish exercising, and that is an amazing feeling.

Being present (or striving to be present) is an effective tool when dealing with the challenges of stress. Many times people who feel stressed out become hyper-focused on something that took place in the past, or else they are worried about the future. By shifting the focus to the present moment, one can obtain a different perspective. In a previous blog post titled “The Power Of Being Present”, we go into detail about what this means and provide information on how to become more aware of and centered in the present moment. If you find yourself constantly thinking about the past or future, we advise that you read through this article as well.

Here is a list of other things you can do to help alleviate stress: write/journal about how you are feeling; spend time with loved ones and family; practice breathing exercises; seek help from a skilled professional; sit outside in nature; spend time with pets; relax and get acupuncture.

Can acupuncture help relieve stress?

Acupuncture is an effective and natural way of alleviating stress. Eastern medicine takes a holistic approach towards dealing with people experiencing stress. Instead of just relieving the symptoms, a licensed acupuncturist will provide a treatment that brings peace and harmony to the entire body while resolving the root issue.

One remarkable feature that acupuncture has on the body is its ability to affect the nervous system, which is comprised of the sympathetic and parasympathetic systems. The sympathetic nervous system is responsible for a person’s ability to respond to stress and either fight or take flight. The problem is that many people are permanently stuck in fight or flight mode; this directly inhibits their ability to relax. Acupuncture has a calming effect on the nervous system, allowing the body to switch over to be guided by the parasympathetic nervous system. This is the system that is responsibility for resting and relaxing, providing the body an opportunity to calm down and return to balance.

At Above & Beyond Acupuncture, we specialize in the treatment of anxiety, stress and depression by providing an array of holistic treatment methods. We have helped many patients experiencing stress who were seeking alternative ways to get relief. Our goal is not only to alleviate the symptoms of these common ailments but to target the source of the distress and provide tools so that people are better equipped at handling it.

If you’ve been feeling stressed out and are in the Scottsdale, Phoenix or Tempe area, please give us a call or use our online scheduler to setup an appointment at your earliest convenience. We are ready and able to help you feel better!

Feeling Sick? Try Acupuncture!

Posted Wednesday, April 8th, 2015 by Paul Kerzner

sick, acupuncture, scottsdale

Are you feeling a bit under the weather? Do you keep getting sick? Do you find yourself taking prescription and/or over the counter medications too often? If so, then we suggest you consider improving your health with acupuncture and Traditional Chinese Medicine.

How can I avoid getting sick?

Everyone gets sick at some point in their life, no matter how healthy they are. While it is true that healthier people do get sick less often, no one is completely impervious to illness. With that being the case, it is far better to have a proactive perspective on health where your efforts are spent strengthening your immune system and taking good care of your body. This can be accomplished a number of ways, including (but not limited to); getting consistent sleep, eating organic fruits and vegetables, taking a high quality multi-vitamin, drinking sufficient amounts of water, implementing a regular exercise routine, avoiding drugs and alcohol and receiving acupuncture treatments.

Can acupuncture help me feel better if I’m sick?

In the United States, acupuncture is commonly correlated with pain management, as it is quite effective at reducing/eliminating pain from the body. This is only one issue that acupuncture can treat; there are many more ailments it can resolve naturally and holistically.

The whole basis behind acupuncture, which is a part of Traditional Chinese Medicine, is to support harmony within the body. When a person gets sick, regardless of how or what the illness is, it creates a state of disharmony that needs to be addressed properly. Acupuncture views the body as a whole, so treatment is focused on the elimination of the disease as well as returning the body back to balance.

A licensed acupuncturist has the training and ability to effectively treat a variety of illnesses by providing a diagnosis, implementing a treatment plan and making use of a variety of treatment methods. By using this methodology, acupuncture supports the body’s resources to battle disease and improve quality of life for those who are sick.

Why do I need to get acupuncture if I’m not sick?

One of the best reasons to get acupuncture, regardless of your state of health, is to keep your body healthy and operating properly. It is far better to spend a little money, time and energy on staying healthy than to have to spend a lot more recovering from an illness. Eastern medicine is proactive and is focused on promoting the body’s ability to protect and heal itself. This is an important mindset, one that will allow you to avoid illness. While you might not need to get weekly treatments, we do suggest getting acupuncture bi-weekly or monthly to maintain good health and wellness.

For thousands of years, Traditional Chinese Medicine has been used to treat sick people without the reliance of modern medicine and prescription medication. Millions of people have benefitted from this natural medicine and so can you.

If you’re in the Tempe, Phoenix or Scottsdale areas, we recommend that you contact us to make an appointment to receive a treatment at Above & Beyond Acupuncture. Let’s work together to keep you happy and healthy!

Do What You Love, Love What You Do!

Posted Sunday, April 5th, 2015 by Paul Kerzner

love, passion, work, health

Do you do what you love? Do you love what you do? When was the last time you thought about this very subject? Have you been too busy running errands, working hard or have you just been too exhausted to even think about it?

Many people strive to lead lives that are filled with love, joy, and happiness. At the core of this pursuit is developing and maintaining a passion for life and the many things that comprise it. It is important to find people, places and things that you enjoy deeply and which enable you to derive a sense of satisfaction.

This blog post encourages you to take some time to think about the things going on in your life, and to ask yourself if you are doing what you love, and loving what you do. Taking time to think about this will help you to develop a fresh perspective on the life you lead. Delving into this topic can also allow you to make some helpful changes, as you will be able to shift away from the things you don’t like towards the things that you love.

Are you doing what you love?

Life in the 21st century is a busy one; there are so many things to do and so few hours in the day to do them. Often, we find ourselves running around taking care of various responsibilities that require our attention, time and energy. Many people accomplish these things without deriving any true sense of accomplishment and satisfaction from them.

So how can we change that? How can we shift towards doing what we love when we have all these things to take care of on a daily basis? Those are good questions that will yield subjective answers that contain a variety of possibilities. It is true that there will always be tasks that need to be taken care of, but we can start shifting our attention towards activities that we truly enjoy. We can also strive to find joy in even the most mundane of activities.

Do you love what you do?

People often define themselves based on their career(s). Having a job that helps to fulfill your life purpose is an amazing thing to have; yet most people work at jobs they aren’t passionate about. There are many reasons for this, ranging from the salary a person earns to their situation(s) in life. Since work tends to take up the majority of time a person spends during the week, having a profession that is undesirable can create a lot of problems. If it isn’t possible to make a career change, then it’s imperative to find people, places and things outside of work that can create a sense of meaning and satisfaction for you. In a previous blog post titled “What Is Your Life Purpose”, we provide information as to how a person can discover their life purpose. If you get a moment we suggest you take the time to read through this article, as it directly relates to the one you are reading right now.

One of the most important things in life is to do what you love and love what you do. When you make a conscious decision to do what you love, life can be filled with endless possibilities. This is because your attention is centered on the enjoyment of whatever you’re doing in that present moment and loving it. By combining your ability to be present with a love of what is being accomplished, you can experience an overwhelming sense of peace and happiness, and share it by virtue of your very presence. These are things that the world can always use more of.

How Do You Feel Right Now?

Posted Saturday, March 7th, 2015 by Paul Kerzner

feel, healing, energy

When did you last sit down and analyze what is going on with your body? If you’re like most Americans it’s not something you do often, or even ever. This day and age we have so many things to take care of on a daily basis with very little down time. As a result, we forget how important it is to set time aside to do something simple that has tremendous value.

One of the biggest challenges many people face is that they don’t know anything is wrong with their body until an illness has already set in. By knowing how you feel and taking the time to scan the body you will learn how to identify signs/symptoms that there might be a problem developing and will have an opportunity to treat it.

So how do you feel right now?

Take this moment to stop whatever it is you’re doing and check in with yourself. Set aside the various tasks you’ve been working on and the thoughts you’ve been consumed with. Walk away from your computer, put your smart phone down, turn the TV off and go somewhere quiet and peaceful. Close your eyes, take a deep breath and begin to feel your body.

While taking deep breaths in and out, run a scan from the very top of your head all the way down to the tips of your toes. Place your attention towards sensing if anything feels off, seeing if there’s any pain, discomfort or tension. It is important to take your time with this exercise, be slow and methodical making sure not to rush. As you continue the scan make sure that your thoughts are placed on what you’re doing. If your mind starts to wander be sure to focus it back to the task at hand.

What am I looking for when I scan my body?

What you’re looking for are places within your body that stand out, this doesn’t have to mean they feel painful but more so there is a discomfort. If you do find an area of your body that has some tension place your attention and energy towards it sending healing thoughts. The body has an amazing ability to heal itself, so learning how to harness your own healing energy is a useful and valuable skill. Stay focused on the affected area until you feel the tension/pain/discomfort begin to slowly release. This process can take some time to learn but with practice it can be accomplished.

If you find it difficult to stay seated or that your mind keeps wandering please remember practice is the key to success. A helpful tool that can be used to harness your healing energy is meditation, as it will help calm the mind and body. In a previous blog post titled “The Many Benefits Of Mediation” we provide details about what meditation is, its health benefits and some different types of meditations. If you’re interested in learning more please take a moment to read through that post.

We suggest that you check in with your body as often as possible; it will prove to be a useful method of maintaining your health and wellbeing.

What Defines Your Character?

Posted Sunday, March 1st, 2015 by Paul Kerzner

character, define, scottsdale

Do you define yourself by the circumstances in your life? Are you defined by your accomplishments and the possessions you have amassed? Have you crafted stories about these things that you repeat over and over again? These questions are important, as they help illuminate how easy it is to define our character based on external events, possessions and accomplishments. We must understand that the definition of our character has nothing to do with these things; they are all part of our external reality.

So what defines my character?

The true definition of a person’s character has to do with his actions in response to the events in his life. What this means is that your character is clearly defined by what actions you take when things happen to you.

There are certain defining moments in life that provide character definition. These moments can vary depending on the person, yet everyone will experience them. A common example is how you perform under extreme duress or in times of uncertainty. Were you able to rise to the occasion and do the right thing? Did you perform admirably or did you fall short? When reflecting back on that moment, your actions help to provide definition of your character.

When delving into this subject, one of the realizations many people face is that they are dominated by their ego. It plays a major role in interpreting their reality. Ego-based thinking is primarily concerned with survival, and can easily become hyper-focused on acquisition and/or domination of people, places and things. On the flip side, the ego can also make a person feel a variety of negative emotions, leading him to act out in response to those feelings. The ego perpetuates a mindset that life should be based on events, circumstances, possessions and accomplishments. While these things are important to many people, it’s essential to understand that true character is not defined in this manner. In a previous blog post titled “Ego Identification,” we discussed what the ego is, how it controls you and how you can control it. Learning how to identify your ego is important, so we suggest you take the time to read through that post.

Another challenge faced by some people seeking to define their character is a behavioral trait known as a “storyteller”. These people will create stories comprised of past events that help to provide them with a sense of identity, as well as a source to derive a definition for their character. These stories are not always factual. They also can easily be embellished as they are repeated over and over again. They will regurgitate these tales so many times that they become a part of their reality. If you find yourself embodying some of the behaviors of a “storyteller,” it is important to understand that who you really are has nothing to do with the stories you tell.

We hope you have found this post informative. The next time you are faced with something happening to you, try to resist the tendency to focus on the event or circumstance. Rather, ask yourself, “What am I going to do about this?” Don’t just focus on the event; place your energy and attention on your actions while aiming to respond to the best of your capabilities.