Happy New Year from all of us at CTS!

Each new year brings a fresh start to be the best you. We look forward to helping you reach your goals in 2022.

Do you have a resolution or a lingering issue you'd like to work on?
Call us! 858-457-8419

New Year Reflection and Gratitude

By Anne Shea, DPT, OCS
The New Year is a time for reflection. For me, 2021 was a year of Gratitude.

How often are we grateful for things only after it has been put in jeopardy or taken away?

It's easy to take health for granted until there is a diagnosis or a scare. It's easy to assume everything will continue to be as is. As the world slowly opened up in 2021, I was profoundly grateful each time I traveled to visit family, went to a concert in a park, and sat down in my favorite restaurant with old friends. Heading into 2022 this is something I wish to carry forward. I have a commitment: cultivate and practice gratitude daily. Maybe you'll join me.

Gratitude is the feeling of being thankful. It is the conscious acknowledgement of the good you or others experience. People who are grateful are said to have improved quality of life in many ways: less stress, stronger relationships, and even less pain. Our brains do not naturally tend towards gratitude because of our innate protective negativity bias. The negativity bias has evolved over time to allow our brains to constantly scan and plan for any future pitfalls or problems. This makes sense.

The more we imagine all the bad things that can happen, the more we can protect ourselves and survive. The problem arises when, through this negativity bias, we carve a negative thought pattern to see everything through this negative lens. The benefit of a gratitude practice is that it creates and then strengthens a new thought pattern: a positive one. As the body tunes into the positives in life, we experience less stress and sleep better. This can have a cascading impact on mood, inflammation, and pain.

There are many ways to incorporate a gratitude practice into your daily life. In the most simple way this could be making a mental note here and there throughout the day as things pop up for which you are grateful. Mentally or audibly say, "I am grateful for ----."

For some, having something more concrete can lead to better consistency with the practice. One example of a concrete gratitude practice is keeping a journal. No need to write long prose. It works even if you just write one word! For others, having a partner in gratitude is helpful. Consider sharing daily what you are grateful for with a friend or loved one. As with so many habits, it is helpful to combine your gratitude practice with something you already do every day. Sit and conjure up something you are grateful for. Feel in your body where the emotion of gratitude resides. Doesn't it feel good?

Let's make 2022 another year to be grateful for. Whatever method of pursuing a gratitude practice... and there is no wrong way... just be consistent. Every time you consciously acknowledge and feel gratitude you are changing your brain for the better. So what are you grateful for today? Here. I'll go first:

I am grateful for my CTS community.
Do you suffer from chronic pelvic pain? Pain with intercourse?
Interstitial cystitis (IC)? Pelvic floor dysfunction?

Join our Women's Pelvic Pain Support Group
Saturday, January 15th from 10-11am
This support group will be held monthly on the third Saturday of each month from 10-11am at our Sorrento Valley location - 5677 Oberlin Drive, Suite 106.

We will meet in person with masks and social distancing. Each meeting will start with a brief 15 minute educational discussion. 📚 January's topic 👉 Pelvic Floor Anatomy!

Arrive to our next session at 10am to participate in a discussion on the anatomy of the pelvic floor muscles and how these muscles may play a role in your pain.

Let's co-create a safe space and community where we can share our experiences with pelvic pain in a supportive and affirming way. 🗣

We welcome all who identify as women 💃 to be part of this discussion.
CTS Move of the Month - January 2022: Upright Row
This exercise is great to counteract all of the hunching forward we do throughout the day.
🔹 Place your TheraBand about chest height. You can tie a knot in the band and close it in the door in front of you.

🔹 Stand tall using your abdominal muscles to support your posture.

🔹 Exhale as you pull back on the band using your mid shoulder blade muscles to pinch the shoulder blades back and down.

🔹 Avoid scrunching your shoulders underneath your ears.

🔹 Avoid arching your back during the movement.

🔹 Do not allow your elbows to move behind your shoulders. 

comprehensivetherapy.com / (858) 457-8419 / Open Monday-Friday 7am-7pm