Tag: anxiety

Three things to manage anxiety right now

Here are three things that will effectively help you manage anxiety immediately.

You know this. Simple doesn’t always mean easy, But these solutions to stress, anxiety, and the WHOOSH of a dysregulated nervous system — the kind that happens for any reason whatsoever — ARE super easy!

Some of you may have had me go over these in a one-to-one session, but running through them is always a good reminder.

You are going to LOVE the third one. I left the easiest and most effective one for last.

You can do any of them right now to manage any type of anxiety.

That’s because they use your breath, a thing you have with you always. And look, don’t knock it until you TRY it. Sometimes people skip the simplest things, am I right? 

Too bad because, in life, the simple, guiding principles are really the easiest to follow. The same is true of breath work. You always have this resource, even in the middle of a panic attack.

(I’m doing the first one right now as I’m writing this. Not kidding. I’m doing it because my honey is making a racket in the kitchen while I’m trying to think. Grrrrr 😉 Stay tuned to see how well it works.)

Calming Breath works within minutes to lower anxiety. 

Use this one when you’re agitated but not having a panic attack. It will work for calming a panic attack, but the other two are more effective and faster for that. Here it is:

Breathe in for a count of THREE.

Exhale for a count of SIX.

Do this for as many controlled rounds as you like until you come to a state of calm.

The KEY is to EXHALE twice as long as you inhale.

That means you can INCREASE the Inhale to FOUR and the exhale to EIGHT once the breath is controlled. I love to start with THREE and SIX because they are EASIER. (I love to make things simple AND easy when possible.)

Why it works

This calming breath stimulates the parasympathetic nervous system, the part of your nervous system that controls your smooth muscles: your internal organs and digestion. This portion of your nervous system is associated with CALM and conservation of energy. Doing this will actually lower your heart rate, and your blood pressure.

Activating this “rest and digest” portion of your nervous system overrides the “fight or flight” response associated with your sympathetic nervous system.  Activation of the sympathetic nervous system accompanies anxiety and any version of anxiety, so overriding it is key to reversal.

(I did this one while I was typing, and guess what? The man’s cooking noises are no longer interfering with my thought process. Not even a little!)

Box Breathing is recommended for relieving anxiety

This one is good for fairly high anxiety. It takes more concentration than the Calming Breath, but focusing on it is part of the charm of why it works so well.

You do not have to do this one perfectly to start, just make the effort, and soon you’ll be holding steady on the structure of this controlled breathing method. Here it is:

  • Breathe in for a count of THREE
  • Hold your breath for a count of THREE
  • Exhale for a count of THREE.
  • Hold your breath for a count of THREE.

If you want an even greater effect, you can motion with your hand:

  • UP as you breathe in
  • OVER as you hold your breath
  • DOWN the other side as you exhale.
  • OVER to complete the BOX as you hold your breath at the bottom.

Hence, the name, Box Breathing.

Again, you can increase the “size” of your box to FOUR counts if you’d like. I start at THREE because it’s much easier. You can increase to FOUR as your nervous system calms down.

Why it works

Again, this kind of breathing stimulates your parasympathetic nervous system and inspires calm. But when you are having fairly high anxiety, it can be difficult to “wait” for the effects of Calming Breath. So, having something to concentrate on — the box — increases its effectiveness.

In addition, holding your breath expands absorption of oxygen in your system and that helps your parasympathetic nervous system activate even faster and more effectively. 

The third technique to try takes almost no thought or concentration. You just have to DO IT. It is, by far, the most effective and easiest method to counter the symptoms of anxiety, nerves, or a full-blown panic attack. You can do it anywhere, undetected. Here it is:

Bearing Down is magic for anxiety management

Yup. That means just what you think it means. Bear down as you would if you were trying to push a poop out! (But don’t poop your pants, of course.) Or ladies, if you’ve given birth, this is exactly the action you use when you’re pushing the baby out.

Take a breath. Hold it. Bear down: put pressure on your rectal and undercarriage area. Then release and breathe normally.

Repeat until the severity of anxiety lessens. It really shouldn’t take all that long. Two minutes, maybe three. Then, if you’d like, you can continue with one of the other breathing options. 

Why it works

Like the others, this action stimulates the parasympathetic nervous system. It does so by activating the vagas nerve, the body’s longest cranial nerve extending between the brainstem and your gut. This nerve is the most important one you possess for the “rest and digest” parasympathetic nervous system. Stimulating it is KEY to a quick change in your dysregulation or activation.

And, it works DURING a full-blown panic attack within THREE minutes. If you’ve ever had a panic attack, you know that three minutes of doing something that will help is so much better than trying to think your way out of it. (Pssst, you can’t think your way out of a panic attack. You have to change your breathing.)

What else can you do to manage anxiety?

These three breathing/body methods might be all you need in order to cope with life stress and any dysregulation that comes up.  

(I hear you asking, Is Bearing Down really a breathing technique? My answer: Well, you hold your breath and then release it. So, I say, yes, it is. And, for the record, Die Hard IS a Christmas movie. 😉 )

Having a healthy vagas nerve is super important. 

When it’s fully functional, it can mean the difference between being caught off guard and trying to manage in the moment, versus building your resilience to a normal environment. 

With a healthy vagas nerve, you’ll know and feel confident that you can meet ANY challenge that arises.

There are so many other things you can do to regulate a “fight or flight” response. But I don’t mean talking through it. (You also don’t have to re-live any traumatic experience in order to heal it.) Remember, we do NOT want to rehearse our pain. That intensifies it and just serves to make it worse and make us less resilient.

Look, there are ALWAYS reasons your nervous system becomes more sensitive and that your awareness of danger is heightened. You came by that response for very good reasons. 

But I’m also not talking about figuring out where the anxiety comes from or how and why it originated.

Talking through the WHY of it all is NOT what it takes to heal. 

No one anywhere has EVER thought up a solution to a problem by using the thinking that caused it. (That’s Einstein, not me, but we agree on this one.;-) )

The Key to a Healthy vagas nerve is simpler than you think. The three ways of using your breath absolutely will help. But if something is more troubling than you can manage on your own, or you want support learning and making these skills part of your everyday routine, I can help. 

If you’re having any kind of dysregulation, there’s a solution. 

There might be a chance for you to get in to see me on either Monday, December 22, or December 29. GO HERE to check the Schedule and make an appointment.

BOOK NOW

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What to do if you’re anxious or depressed

If you’re anxious or depressed here are thirteen things you can do right now that will help. And that’s besides taking medication.

Note: medication can be helpful when you get the correct psychotropic drug. It can also be hard to find the right one and it can take at least two weeks for it to reach its full effect. Besides the wait, trial, error, and agony of having a medication not help, keep in mind you’re medicating your brain. And your brain is the most important organ in your entire body.

It can feel “easier” to pop a pill, but there can be side effects to medications, some of them lasting. Disclaimer: This is not about whether you should take medication or not take medication to treat anxiety or depression. In order to make that recommendation, you’d have to be my client. Rather, these are things you can and should do to enhance your brain health whether you’re taking medication or not.

Let’s start with the simplest additions first. Take advantage of these low-hanging fruits in order to feel better right now. As one of my mentors, Denise Duffield-Thomas, likes to say, “low hanging fruit is still fruit.”

Deep breathing fixes anxiety in minutes.

You’ve got this resource with you all the time. And if you’re feeling quite anxious or having a panic attack, it will take about three minutes for it to go away entirely. This is also good for regular maintenance and practice that helps depression dissipate. It just doesn’t work as quickly for depression as it will for anxiety. But it WILL work to lessen ALL distressing emotions in the moment. Use it!

Here’s how to do it:

Breathe in for three counts. Take in as much air as possible. Think about extending your belly, not your chest. Hold for one count. Blow all the air out for a count of six. Do it again, same pattern, until the feeling changes or the anxiety is gone. (If you want, you can breathe in for a count of four, hold for one, and exhale to a count of eight. The important thing is that your exhale is twice as long as your inhale.)

Drink filtered water if you’re feeling low or anxious.

Do it right now. Feeling anxious or depressed can be helped by drinking a glass of water. Sound silly? Try it and see what it does for you.

Many times when we’re feeling poorly, our mood experience is exacerbated by dehydration. Your brain is 75% water and needs to be well-hydrated to function optimally.

In fact, every cell of your body requires water. So, nourish your body with this easy resource. On a daily basis, your body needs as many ounces as half your body weight in pounds.

For example, a one hundred and fifty pound woman needs 75 ounces of water each day. If she carries a 16 ounce water thermos, that means each day she’d be filling it FIVE times. Not many people actually do that, so chances are very good, you’re not drinking enough of this clean life resource.

ADD nutrient-dense food to treat anxiety and depression.

Notice I say ADD. It’s much easier to add the superior than subtract the inferior. Focus on the good rather than trying to drop the bad.

This is a great principle to practice as you’re making any adjustment in lifestyle or habit. From a psychological standpoint, our human brains favor the idea of increasing, adding, and enhancing rather than deprivation, withdrawal, and going without.

No one is asking you to have less in your life or your daily food intake. Instead, start by ADDING nutrient-rich components.

Choose what appeals to you from these easy additions:

Avocado- add to toast, salad, eggs, or any time you’d add ketchup, tomato, or salsa. Sliver some avocado to go alongside.

Leafy greens- like spinach, kale, or mixed dark lettuce greens. You don’t have to eat these in a huge salad all by themselves if that doesn’t appeal to you. Go ahead and add them as a condiment to sandwiches, burgers, or make a small salad sprinkled in a yummy dressing to go alongside your lunch or dinner. Buying prepackaged mixes makes it easy to add this to your daily intake.

Fruits including cherry tomatoes. I like to call this Nature’s Candy. I know a certain 9-yr-old who favors eating an entire pint of cherry tomatoes over a prepackaged granola bar. Another 9-yr-old I love will do the same with a pint of blueberries. (Her parents definitely watch what she touches while eating). Maybe you’ve heard cautionary talk about the sugar content of fruits among nutritionists. Some regimens limit their intake. But, for heaven’s sake, ADD these. They’re delicious!

Pure Meat Protein – add at least one additional meal per week of an uncomplicated, (not breaded, minced, or processed) animal meat product (including fish). Examples are broasted chicken, lean steak, pork chops, tilapia, or salmon filet.

You don’t have to over-complicate these additions. If you don’t know how to cook them, keep it simple as you learn what you like.

For more ideas and the science behind why, HERE are 33 Nutrient Dense Foods to add.

Why Simple Approaches Are the Best Approaches

Does it sound simplistic or elementary that we’re treating anxiety and depression with water, breathing, and nutrition?

Think of it this way: the fuel you put in your body has everything to do with its performance. The human body is a machine, like a car, though much more complex. Certainly, you can get by for a time with sub-optimal fuel, but eventually parts will wear out.

The fact that you’re experiencing anxiety or a low mood is an indicator that parts are in sub-optimal condition. Now is not the time to shovel in the worst or easiest-available forms of fuel.

Think of breathing, clean water, and nutrient dense foods as a fuel additive that helps increase performance. Start there. It’s easier than you might imagine.

Then, if you want to make things a little more effortful, add these practices as well. All of them, added in any amount, will help treat depression and anxiety.

Meditation helps depression and anxiety.

This is easy. Meditation only sounds like a hard thing to learn to do. Here’s all you need to know in order for meditation to help manage anxiety or depression.

Set a timer for three minutes or so. Get in a comfortable, relaxed posture. Close your eyes if that feels safe, or just look down, keeping your neck in a comfortable posture.

Observe your thoughts. Without judgment.

That’s it. That’s your only goal. Just observe your thoughts without judgment.

Little by little, increase the time you spend doing that. And if you judge a thought or yourself, be gentle and return to non-judgment. Simply breathe and let go of the judgment. It’s not complex; don’t make it complicated. You don’t ever have to “be good” at this. Just give it a try.

Get the Calm app or another meditation app if you find you like someone else to guide you with words. I highly recommend Daily Trip with Jeff Warren on the Calm app. He does a great job teaching people how to meditate while they meditate.

Gratitude increases good mood.

This always sounds trite. And perhaps it sounds trite especially this time of year (I wrote this in November, heading into holiday season and winter here in North America).

But counting ones blessings always improves mood.

Start small. It can be ridiculous.

  • I’m glad I have ten toes and I can walk.
  • I appreciate being able to breathe without coughing.
  • Yay! The house has heat. (I haven’t turned it up this morning yet, but I’m so glad I CAN.)
  • I’m thankful for the Dawn dish soap because it really does cut the grease. (Could be an endorsement?)
  • My coffee is really tasty.
  • What a lovely microwave we have!
  • We can afford to buy rodent poison.

That last is to prove you CAN look on the bright side of just about anything. 😉

If you had to look around you right this minute and find three things- just THREE things to be grateful for- could you do it? Give it a whirl.

Some people like keeping a gratitude journal. I absolutely recommend it. If you already write in a journal, for a time, specify that you can only record things you’re thankful for. You cannot use your journal for complaints, negativity, or venting. See what shifts.

Now is the best time to start a gratitude practice.

And by practice, I just mean that it is something you do at the same time (or relatively the same time) each day. Some people start their day with gratitude, a prayer of thanks, a formal list they write down. Others make it a way to close their day before closing their eyes. Some talk about it over the evening meal or while tucking children into bed. Even if you live alone, you can make gratitude a regular part of each and every day. Remember, if you’re alone, no one can hear you talking to yourself anyway. You can get away with listing blessings out loud.

Phoning a Friend the Right Way

When you’re experiencing anxiety or a low mood and someone suggests calling a friend, the next “logical” thought is that you’ll be spending your time unburdening yourself or sharing your worry or despair. No. Don’t do that. I don’t mean that at all.

Call a friend to make a connection. Reach out and ASK what is going on in someone else’s life. Catch up. Listen to the “tea”. Spill some of your own. But don’t let the conversation be about your low mood or anxiety. The connection is the cure, not that they provide some other solution for you.

Listen to THEM. Then, if you’re so moved, DO something helpful. Or just get together for lunch or coffee. Go for a walk together and catch up. Making an actual phone call counts. Psst, texting might be a start, but it does not really count in making a connection, sorry. Pick up the phone and call.

Get Social; belonging alleviates negative impact of anxiety and depression.

Force yourself, if necessary, to GO DO a group activity. Maybe you’re already part of a group: at the gym, a civic club, a church, or recreation center. Participate! Even if you’ve been away for a very long time, no one will mind if you rejoin. They’ll probably be glad to see you, in fact. Just go. Then make it a regular part of your schedule.

If you’re not already part of a group, join one. You can choose something based on interest, (like pickleball- easy sport to learn, by the way- or crafting, hiking, whatever). Or you can choose something based on beliefs or values: a bible study, for example, a library group, a civic group, a cause you support or believe in.

Just get there. Join. Be part of something that gets your focus off yourself. Group affiliation and belonging is an essential need of human beings. Don’t worry about fitting in; just show up where you experience acceptance.

Then, while you are there, if unpleasant feelings or moods invade, use your deep breathing, drink water, or make a quick gratitude list in your mind. You have these easy resources with you all the time, so use them.

Get outside to improve your mood.

Even in these colder months in the Upper Midwest, when the temps are frigid and daylight is short (about 8 whopping hours right now,) getting outside on a daily basis can work wonders to improve your overall mood. Bundle up and sit out there in the morning light. Even three minutes of exposure can enhance your vitamin-D intake, lower the stress hormone, cortisol, and increase serotonin production. (Psst serotonin is a critical neurotransmitter psychotropic drugs try to target. Why not increase its production naturally?)

In addition, being outside can also improve your sleep by helping regulate your body’s natural circadian rhythm. This can make your waking hours more energized and alert and your nighttime hours more restful.

Here’s a great article for more information on additional Benefits of Spending Time in Nature.

Get moving. Exercise doesn’t have to be hard; just do it

If the Pandemic taught us anything, it’s that movement around one’s neighborhood counts as daily exercise. Go for a ten minute walk. Haul out the bike if weather permits. Even walking up and down stairs in your residence can count as exercise. Movement does not have to be complicated or fancy in order to count as exercise. Just move.

Sure, go to the gym and lift weights, or work out to a routine on YouTube. As I mentioned, pickleball is an easy sport to learn and participate in. Certainly, join a dance fitness class or take dance lessons at a studio. In fact, dancing was found to be one of the most effective treatments for anxiety and depression in this British Medical Journal Meta-Analysis of physical activities.

But, exercise does not have to be a big thing at all. All movement counts. Just move.

Practice good sleep hygiene to improve overall mood.

This means having a regular bedtime and bedtime routine. Start easy. You don’t have to do ten things as your bedtime routine. Make it the same THREE things you do each night. For example, go to bed at the same or a similar time. Brush your teeth. Say a gratitude out loud. Done.

In addition, you probably already know that the blue light of screen time before bed wakes your brain and nearly guarantees sleep disruption. If it’s hard to eliminate this for the recommended full hour before sleep, aim for 30 minutes of screen-free time before bedtime. In addition, sugar or alcohol will wake the brain after the carbohydrate burn-off. Good sleep hygiene means leaving some time between consumption and sleep. This includes all kinds of food. But you’ve probably already heard about that.

Here’s a secret shared by a sleep psychologist colleague: if you have trouble falling asleep or staying asleep, you’re better off getting up earlier, every single day, rather than trying to fix your evening sleep hygiene by going to bed earlier or changing your evening routine.

It might sound excruciating, but setting the alarm and getting up (not hitting snooze even once) will pay off when it comes time to enjoy sound slumber. In time, it will make it even easier to implement an evening sleep routine and address other aspects of good sleep hygiene.

The final three things you can do right now that will improve your mood are, perhaps, slightly harder to implement. That’s why I’ve left them for last. After all, I figure if you’ve read this far, you are serious about and committed to improving your experience with anxiety, depression, or low mood.

Save some money.

This doesn’t mean using coupons at the grocery store or getting a great deal on your oil change. And it’s the opposite of retail therapy.

I mean, simply, literally, regularly set aside a specified amount of money. Put it into a savings account. (Remember those?) If you already do this, great! Congratulations! You can focus on implementing the other things on this list.

But for the vast majority of Americans, there is NO savings. And having no savings increases feelings of stress, anxiety, depression, and low mood. Doing even a little bit of something about this has a beneficial effect. You get to decide how much that might be. It does not have to be a lot in order to take the pressure off and reduce cortisol levels.

Make it automatic so it’s not something you even have to think about. Then watch your dollars slowly add up!

Even $25 a week deposited into a savings account has beneficial effects. Start small. (Start even smaller if you want.)

Just make a pact with yourself that you will not touch that money unless there is an emergency.

Also, a shoe sale is not an emergency. 😉 Remember, this money is a cushion to protect your stress level, not an accumulation of money you get to use later on for retail therapy. If an emergency does arise and you need to use it, great! You’ve just used your emergency fund appropriately and you can start rebuilding it!

Keep daily input positive to protect your mood.

This means fill your listening, reading, and viewing with things that uplift, encourage, and enhance your life. You won’t eliminate the stress of daily living (some amount of stress is actually healthy) but you can control your exposure.

In keeping with the very first principle of addition being easier than subtraction, when it comes to what you consume with your eyes, ears, and brain, ADD the positive before you think about taking away the negative.

This means tuning into helpful, positive, useful, and uplifting podcasts, Tik-Tok channels, music, and commentary. It means curating your newsfeed on Facebook, X, or Instagram to include things of joyful interest. It means following those people who add something positive on a regular basis.

Of course, I’m not saying bury your head in the sand, but now, when the news stream is 24 hours a day, 365 days of the year and global, there is always something AWFUL going on with humanity. This is not denial of all the bad, but a realistic way of caring for yourself.

There’s plenty going right with humanity. You may as well find it and let it in. After all, you can’t control the world, but you can control your input.

Finally, when you’re ready, remember the higher level truths:

Finding meaning and purpose mitigate low mood and anxiety.

Human beings are incredible meaning-making machines. We make up stories, weave narratives, and then repeat them until we form beliefs. Many of those beliefs become negative and harm us more than help us. In psychology, we call those limiting beliefs. If you’re experiencing anxiety, depression, or low mood, I guarantee there’s a limiting belief or two running the show or at least gunking up the gears in your psyche.

Here’s what you can do: apart from those negative, limiting beliefs, define for yourself a deeper meaning in your suffering, a deeper meaning to your existence on the planet, and a purpose that guides you. Write it down. Keep it in mind.

You’ll be amazed how meaning and purpose make living through almost anything more than bearable. Meaning and purpose put anything in perspective. (Take Viktor Frankl’s book about surviving a Nazi Concentration Camp, Man’s Search for Meaning as one example.) Here are simpler ones:

This suffering is a human experience. I’m not exempt from pain. It’s my turn and I will get through this just as many before me have done.

I am here to uplift those I come in contact with.

I was born to enjoy the smallest, simplest pleasures and to point them out to others.

I am here to help my children and grandchildren experience acceptance and love.

If you need a guide in the short term, go ahead and use one of the above or create something that can shape your daily choices and existence right now. When you keep this declaration in mind, it’s easy to ask yourself if something is in line with your meaning and purpose or if it’s a distraction.

Make meaning and purpose your overarching guide through life.

All human beings want to believe that their life has mattered, made a difference, been significant, even if that significance is just to impact those closest to us. Stating ones meaning and purpose from an end-of-life perspective can be a powerful driving force. Think about this as something you hope to contribute to life on the planet before you die.

For example:

I am working to improve the way counseling is practiced.

I’m here to help humanity evolve into a better, wiser, and more sophisticated species.

My objective is to change the generational experience of violence and chaos.

I’m here to reflect the Divine and to practice kindness and respect at all times.

Notice that these broader-reaching goals may seem lofty, out of reach, even unrealistic in some ways, especially given present anxiety, depression, or low mood. Even so, they form an effective protective barrier against complete despair and demise.

Finding purpose and meaning works wonders for every person on the planet.

Trying to live without meaning and purpose guarantees struggle and unnecessary pain.

Take a little time to define what gives your life meaning, what guides you purpose. Even if it is tiny and seems insignificant in the moment, grab hold of it. Even if it seems lofty and preposterous, keep it in front of you as a guide. When you do this, it helps you do all the other things listed above.

SECRET: If you’ve read this far and you’re feeling quite brave, navigate the list by starting with writing out a statement of your own meaning and purpose. Once you’ve done that, it makes it easier to choose how you spend your time, energy, and resources while you’re on the planet.

Keep everything simple for the greatest impact.

Notice I’m suggesting you keep EVERYTHING very simple. Oftentimes, when we’re experiencing anxiety, low mood, or depression, we tend to over-complicate the remedy. We think we have to do everything differently out of the gate. That’s not at all realistic and it sets us up for failure.

Choose a few things from the list of thirteen and implement them over the next days. Then add a few more items. If, after experiencing some improvement, you notice still other factors are missing from your life, revisit those areas and find a way to incorporate them.

All of us need assistance.

No one is an island. We are helped by those around us. When you’re managing your moods, having someone remind you of all the things you can do to improve them can be absolutely vital.

Just as getting a coach to teach you how to play pickleball is smart, or having a personal trainer at the gym is the thing that gives some the edge, you may need a mental health professional to help keep you on track and accountable.

I’m not the only one who can help, but of course, I volunteer. Let’s explore if working together is the logical next choice for you. And don’t worry; most people do not need to enter therapy long-term. With the right help, there is a logical graduation from therapy as well.

Get on my call schedule so we can spend time chatting about how I can help.

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Cognitive Reframe to the Rescue

Cognitive reframe is not just a psychotherapy term. It is that. But it’s more. You can actually do it with your masterful mind and FEEL better. It’s sort of like magic. Or ninja neuroscience.

Here’s how to engage a cognitive reframe: you notice how you’re thinking about a thing: “oh my God, there’s no toilet paper! What will we do?!” For example.

You don’t label that thought. It’s not bad or good. You just notice that’s the way you’re thinking about it and then ask yourself, “Is there another way to think about this?”

The answer is, yes.

You frame it differently in order to have a different impact. For instance, “Wow, someone else has A LOT of toilet paper. I wonder what that stack looks like in their house?”

This is not a joke, although some of you might be smiling. I get that. Those of you who own the toilet paper right now, you’re probably definitely smiling.

This is also not a value judgement about whether you TP hoarders really need ALL.That.TP. This is for everyone else looking at that empty shelf who might actually be in danger of resorting to wash cloths and having a moment of sheer wonder, anxiety, and possible almost-panic. It’s okay. Don’t worry; that feeling can happen to ANY of us. There’s no judgement.

Another cognitive reframe:

There’s nothing wrong with wash cloths.

In fact, they don’t leave TP pilling. (Most of us think that’s a good thing.) And they are reusable. They worked for hundreds of years.

Does anyone remember cloth diapers? Hullo? They have always been a good thing for the environment and very effective in helping the littlest bums learn to hold the pee for the little potty.

When I think cognitive reframe, I think creativity

Know what? You don’t have to actually believe and invest in your reframe, you just have to consider it as a possibility. It loosens the death grip on your ONE WAY of seeing a thing and helps ease the associated suffering: anxiety, heartache, depression, grief. Whatever ails you.

Know who’s good at this?

Kid-minds.

They’re flexible and imaginative and don’t put ALL the stock in the first way of seeing things. Try it. Put on your best kid-mind and dive in. You can do this with anything.

A Cognitive Reframe Story

Some of you know I love a good story. Here’s one: Monday, working from home, I thought I’d do the responsible (and prudent) thing and I ordered some grocery supplies on line. Things like face wash and body wash, mouth wash and deodorant: things no one else will care about so much (except my honey) if I am endlessly working from home. But I care about these things!

(Apparently I have plenty of toilet paper, but not an abundance of run-of-the-mill cosmetic supplies.)

So, I ordered online for delivery. All the cosmetic supplies and frozen vegetables, which, if you know me at all, is almost blasphemy. Fresh is my mantra. But: wrong face scrub, no veggies, sample size pit-juice, and, to top it off, the shopper picked himself up a box of brownie mix which I never ordered, I did pay for, and I did not receive because he obviously took them home as a tip for his less-than-stellar job as my personal shopper. (I really did NOT order brownies! Honestly. I’d make those from scratch… most of the time.)

Of all the things to surreptitiously add to a grocery order!

At any rate, the order was such a fail, I braved the store myself the next day.

And purchased $276 worth of food, beverages, and supplies to get me through at least a month if I were to be quarantined all by myself in my house.

Which is not happening anyway, btw. I’m not quarantined nor will I shelter in place all by myself. There’s My Honey for company (which is not his real name.) And the cat (also not his real name.)

Fast forward to the grocery shelves.

Yes, there were vacuous, bare, clean racks with NOTHING on them where the meat and seafood usually are, where there used to be dairy and bread and paper products.

But do you know what my cognitive-reframing-trained brain did?

It got creative.

What other protein can I introduce?  There WAS packaged meat, just not the freshly cut stuff.

I even remembered to buy sauerkraut, potatoes, and (chicken) sausage in order to celebrate St Patty’s Day with “bangers and mash.”

Personally, I shrug at bread since I consume so little of it, being gluten sensitive, but whole wheat crackers fit that bill nicely.

I bought not-my-brand decaf coffee and chose organic microwave popping corn since all the families with kids off school obviously absconded with the other stuff and the overwhelming sense I had was of…

ABUNDANCE!

I have enough, I am enough, I do enough.

Oh my word! There were some empty shelves, but there were aisles and aisles and aisles and plenty of lush, fresh produce, and multiple choices of real food just waiting to be loaded into my cart and organized in my pantry.

And guess what? There was still PLENTY when I left it behind, despite the fact there were so many shoppers in the store, dutifully staying 6-feet apart, allowing turns choosing similar items and lining up with some distance between carts to check out.

Makes me wish I owned stock in Kroger, Cub Foods, Byerly’s, Lund’s or Whole Foods!

Made me proud of us as humans!

We can feed the world, people. And make toilet paper galore. And replace the paper towels that sold out! I hear that PnG (right here in Cincinnati) is thinking flexibly about all kinds of anti-microbial products and sanitizing solutions they will sell to us this year!

For EVERY negative, there is a positive reframe

This is not just half-empty, half-full rigmarole. It actually matters. There is always a different way to look at the darkest thing you’re considering. And it does not need to be related to these unprecedented, strange times. It applies to your relationship. To your parenting. Your money. To your food, your sister, your workplace, your circumstances, your self-imposed, silly limits, and every single other thing that troubles you today.

And if you can’t see the alternative just by getting creative, or you’re having trouble thinking flexibly, call your therapist. Or me. We want to help you. We’ve got ninja magic neuroscience tricks up our sleeves that work. Cognitive reframing is just one of them.

Be well. Be safe. Get in touch. Follow on Inst or FB. Join the Insiders so I can send you Love Letters . Reach out for contact or an appointment. I’m here to help.

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Handle Fear Itself

The way you handle fear just might be your biggest challenge in life. Not just right now, but in absolutely everything at all times. In fact, it might be the only challenge that really matters. (Well, that and managing shame, the other troubling emotion but even shame does not paralyze in quite the same way as fear. It’s not as contagious, for starters. More on that in a later blog post.)

When Franklin D. Roosevelt said “the only thing we have to fear is fear itself” he knew what he was talking about. It applies today. And yes, it does apply to fear around our money as FDR meant when he said it in his first inaugural address.

Now is a great time for people NOT to panic about the economy and about their money. History bears this out time and again: those who resist the panic and keep their wits about them are the ones who get the real pay off in the end. Especially when it comes to economic things.

No matter what you apply it to: health, relationship, wealth…everything we do is either in faith or in fear.

I mean it. Every single step, every move you make, every vow you take (sorry, I distract myself with song lyrics.) But it’s still true; it’s ALL fear or faith.

Every single thing you confront today is either done in faith or fear. You are moving through life in faith or in fear. Going to work, driving your car, flying on a plane, submitting that work proposal, trying to improve your health, talking about that thing with your boss, your mate, your sister, or your dad.

I guess you can be doing something in a trance as well, unconsciously. Yet underneath it, even your subconscious is in faith or fear.

It matters.

Facing Fear

When handling fear, you don’t need to shout it down or summon angels for help or start a war. That really just makes it worse. It’s like struggling in quick sand. Exactly the opposite of what helps.

Fear is just fear. It’s an emotion. It’s just like every other emotion. And that means you can notice it, say to yourself, “hmmm, that’s interesting” and allow it. Breathe. Let it go.

Just like every other emotion, fear gets more powerful and bigger the more space you give it. What you focus on amplifies. Every troubling nuance, when given attention, becomes something bigger and more troubling.

Good news: when you focus on all the good stuff, that grows too. Including faith. And faith is NOT just an emotion. 😉

Faith is actually a bit meatier. Now, I’m not meaning this in any kind of religious or spiritual sense. I don’t have to be talking from that perspective for this to be real because this is a truth that exists in the secular, human psychology perspective as well. It’s just true. (But if you have a religious or spiritual relationship with faith and perspective, you might already know what I’m talking about. And go ahead, draw on that as you reflect on this if it helps.)

Faith is more powerful than fear. You just need a tiny little bit of the stuff for it to grow. More than an emotion, faith is the expectation of things hoped for. In fact, one text calls it “the evidence of things not seen.” Did you hear that? Faith itself is the evidence of things not seen. Because the faith exists, (the positive belief, shall we say) the unseen thing actually IS. More than an emotion, faith is a state of being.

You’re either stuck in the emotion of fear or you’re in a state of faith.

Managing Fear with Faith

Making this distinction takes power from fear and gives it to faith. Think of fear simply as an emotion and faith as your chosen state of being and you are well on your way to complete freedom from the paralyzing effects of fear, my friend.

It’s that simple.

You know how to manage your emotions.

They’re just feelings you HAVE, and just like any other feeling you have, they will change. So you can tolerate the not-so-fun ones in the moment. They will change. Even the really hard ones based on real crappy things…like learning a mate cheated, or getting dumped, or losing a job, or having a loved one die… I mean those things truly hurt, AND those painful emotions do not stay as intense forever without your help.

Some of you know how to tolerate your pain, not just manage your emotions and that is a very necessary skill. Especially when the thing you feel is pretty unpleasant. And let’s face it, sometimes fear can be pretty intense and grab hold of you. It can seem once you’re in its grip, you’re trapped. But that’s not true.

Handle Fear Intentionally

Concentrate on the good. Count blessings. Garner joy. Repeat the positive. Avoid negatives and catastrophizing. In like fashion, avoid mockery and derision, conspiracy, and complaint. These are all quite a waste of your time and bring fighting energy to a thing that really doesn’t need to be a struggle.

Choose faith. On purpose. Adopt a few soothing mantras if you need them. “Everything’s gonna be all right.” I believe in goodness. “Good things will come of this.” All shall be well.

No matter what phrase or phrases you choose, keep them around and bring them out as a habit, not just when things look dark or threatening. Notice the difference they make.

One woman I see often in the shared lavatory of my office building obviously experiences a lot of fear. She’s always worried about something: the weather, the roads, the soap dispenser, the flu. Her constant mantras are definitely affecting her overall mood, health, movement, and experience in life.

Adopt some positive ones and make them a habit. You’ll reap the benefit of those as well.

Handle Fear with Your Brain

It’s amazing how research and clear thought can keep gnarly emotions at bay. Some of you #brainfirst people already know that. (The downside we talk about sometimes in therapy is too much intellectualizing, too much “thinking your feelings” when those puppies were meant to be felt, enjoyed, and even shared, producing connection, intimacy, and interdependence.)

But at times when the fear factor threatens to overwhelm, there’s nothing like good rationale and clear thinking for truly clearing the clutter and helping one breathe and get back to balance. Take, for example, this Washington Post article explaining why it’s so crucial to slow our movement at times when a virus is on the loose. Good research, informed thought, and measured response help all of us make good decisions and formulate a plan.

And when you’re feeling fearful, having a plan is comforting.

Handle Fear with Movement

That’s right. Move your body. (And if you’re slowing your movement to help slow the spread of coronavirus, move your body within those parameters. I’m heading to pick-up that Kroger order later, for example. I’m not going into the store…because I don’t need to. )

So, if you are slowing your movement, working from home, suddenly with kids home from school, think about your movement and making it intentional. Plan to exercise in the house. Or go out for a walk or run and don’t stop for a chat with the neighbor. Wave. Smile. These are good.

Clean, de-clutter, and organize some more. Knock yourself out and disinfect. Again. Physical movement like this can increases hopefulness, add to lightness of being, keep you from getting cabin fever, and underscore a sense of control.

Just check with yourself to be sure the ways you are moving within your own parameters really ARE serving you, helping keep you measured and well, and feeding your faith, not the fear. There’s no need to be frantic in these movements either.

There you have it. Go with faith, my friend. As much as you are able. And then the rest of the way, when you’re having a hard time with faith, be comforted. You’re not alone. We are in this together. (And that goes for ALL of life, not just virus-time.)

As always, let me know if I can help. I’m here for you. And because I truly believe it is the most responsible and community-minded action, I’ll be seeing you in my virtual office for now. Don’t worry; you’re going to like it too. Plus, I’m here at the blog, on Facebook, and on Instagram…and just a phone call or email away.

Keep the faith. Chin up. Rely on your brain. Move intentionally. You got this.

Stress Less -for the holidays and anytime

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Wish it were automatic to stress less and still enjoy the season?

Maybe that feels like a tall, ridiculous order. It might seem that you’re either ALL in for the holidays or taking a complete vacation from them altogether.

Most people want something in the middle. They want less stress and more enjoyment, more meaning, and more peace.

Let’s get you that.

Identify the Biggest Stressor

Is it travel to four different places? Maybe you especially stress about that ONE event. Feeling overwhelmed by obligations? Is it pressure you put on yourself to produce a Martha Stewart scene? Is it that you two seem to get into so many more arguments this time of year and you’d love to side-step it this year?Pick out the biggest one for you.

And yes, it’s personal, specific to you. Your spouse does not have to agree that this it THE THING. What stresses you may be the most important thing for her (or him) or for the kids… but we’re not talking about that right now. (Are you stressed because you’re alone? Here’s some help for that: read HERE or HERE.) We’re talking about what is MOST stressful for you. Identify that.

Having trouble identifying it?

Ask these questions to tease it out more effectively:

  • What one thing, if it disappeared today, would have me sighing with relief?
  • If I had to miss one part of the holiday, what would I skip out on with NO regrets?

  • Fantasize the perfect imaginary holiday. It looks like… (go ahead and get really specific and write it down.)

Don’t spend time evaluating this either. Don’t listen to the guilters or the naysayers even if they come from your own brain! It’s not time to judge your stress. If it’s stressful, it’s stressful. we’re going to solvee that. Next…

1. What’s the ONE CHANGE that will minimize that Stress?

You are looking for a rule, guideline, or principle you can adopt that keeps that stressor at bay.

Here’s an example:

For me, it’s shopping. I refuse to do any last minute shopping. And last minute for me means anything after I am on holiday break from work. That means if it’s not done before December 20, too bad, baby.

That one guideline eliminates 80% of the stress for me.

There may be part of this “area” you like.

Keep that.

Look, I am not a shopper. Never have been, never will be. (In fact I DREAM of having a personal shopper to whom I can say, replace these, I need that, I’m looking for this particular thing…and not spend one second of my time finding it!)

But I DO enjoy stuffing those stockings with quirky, unique, thoughtful, fun surprises.

I shop end-caps, kiosks, dollar aisles, clearance bins, and specialty shops…before December 20th… to thoughtfully purchase little gifties for ALL my lovies.

If there’s some part of the greatest stressor you DO like, keep it.

There may be related, smaller stressors

Eliminate these right alongside the other.

For instance, I also keep my gift wrapping simple anymore.

I did not always. I actually glued beads to wrapping paper, wove folded paper strips into gorgeous art before folding it over gifts, hand-stamped my paper, made my very own bows. Heck, we had seven trees one year, each with their own theme. I was a crazy person, tipsy with useless ideas.

I don’t do that anymore. Thankfully. It went bye-bye forever right along with all the pressure for more shopping right up to the minute.

It’s your stress.

It’s no one else’s stress. They don’t have to agree with you or find the same thing stressful.

Many years ago, on several Christmas Eve days I was shopping at the Mall of America with my ex-husband. That was super stressful for me. Was it fun for him? I actually think, yes, it was. (Go figure!) 

But I’m a grown-up. So are you. I own my stress.

I do not like to shop. Shopping on Christmas Eve or anytime but especially when  I am supposed to be resting from my labors is no longer acceptable. So I don’t do it.

2. Find the deeper reason

Spend a little time reflecting. Do you know what that drive behind the stressor really is? Why haven’t you abandoned it before now?

Could it be obligation or guilt or people pleasing, trying to be good enough, buy love, keep up appearances, or with the Joneses, or make up for something, disguise some lack?

I bet if you dig deep, you know what this is really about.

I certainly know what was driving me. Letting it go was key to my health. And that’s the next step.

3. Let it go.

Look, you are a grown-up. It’s about time those subconscious drives from forever-ago stopped running the show. You get to do what you want with all that baggage.

And if it’s not serving you, let it go. Breathe in, say you’re letting it go and then expel it with your exhale. You don’t gotta. Anymore. So don’t.

Just let it go.

You’re not a bad mate or parent, sibling, or child. You are all grown-up and if it’s not adding to your life, just don’t do it. Let it go.

I know that can be harder to DO than to want to do.

For some of you, it’ll be easy. Just reading through this has given you clarity and been a great reminder. You actually will follow through, change things up, and have a different experience this year.

But all of us could use a little help and support to make that change.

That’s what I’m here for

Let me help. I walk people through this all the time. I’m here for you if you need me. Give a call or send a message. Let’s get started on your best holiday season ever.

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