Healthy Habits

blog-autumntrees

In the rush of September, I’ve been thinking more about what makes me feel my best and what kind of daily habits I consistently follow.  In my head, I’m a person who meditates, exercises, prioritizes relationships and creates time for myself, but in actuality, I tend to go to bed way too late, skip meditating because I missed my “window of opportunity” and get my work done at home in front a computer screen instead of getting out and being with people.

A few days ago, though, I stole away for 15 minutes and meditated between getting my older two kids out the door. After walking the youngest to school, I got a text from a friend asking if I could go for a walk. A chance for exercise and social contact – yes! We walked for over an hour, caught up and discussed an upcoming project. I came back home feeling so much more energized with a happy outlook on life.

It’s not rocket science, right? But somehow it becomes difficult to make time for self care – even when we know that taking care of ourselves makes us happier people, easier to live with and more productive to boot. Seems like lots of folks have been thinking about how healthy habits like meditation, movement and sleep can affect overall health and outlook.

Here are a few reads to check out this week:

*I popped onto a blog I like called Hey Sigmund the other day and followed a link to this article on how exercise and mindfulness meditation can significantly drop rates of depression. The study referenced looked at how a consistent course of exercise and meditation effected people with and without symptoms of depression. Check out the link to see what they discovered & then also look at this article on exercise and anti-depressants.

*Taking exercise farther, Outside magazine online talks about finding ways to add movement throughout your work day. It’s not that getting an hour run in the morning doesn’t cut it, it’s just that slow, constant motion throughout the day, in a variety of positions, can greatly increase our overall health and wellbeing.

*Katy Bowman, who is interviewed in the above article, show us here how she lives a movement based lifestyle. Yes, a little hippy for sure, but I really enjoy her fresh perspective.

*The Chopra Center discusses the benefits of exercise, meditation and healthy eating for anxiety reduction.

*And two articles on sleep and anxiety plus this one from one of my favorite doctors!

*Need help finding ways to make your habits stick? Gretchen Rubin has a few free downloads to help us on our way.

How about you? What makes you feel your best and what’s stopping you from making those healthy habits a part of your daily life?

Superheroes in Disguise

Back at headquarters, there was an impromptu meeting of the Anxiety Girls! The situation – processing  recent run-ins with the notorious villain Anxiety, also known as “Eunice the Evil”.

Eunice had been lurking around our Anxiety Girls, mostly hiding in the shadows, until recently when she attacked unexpectedly – Kapow! – leaving our superheroes to wonder – how did she penetrate their industrial grade, anxiety proof armor?

zap-1601678_640

Our superheroes processed events, jotted down ideas and came up with a plan. Here are some notes from the meeting:

  1. Eunice may feel big and scary, but her moves are always the same. Catastrophizing thoughts + physical sensations + backing away = anxiety and panic. Once you’ve experienced a panic attack, you’ve really experienced the worst she can bring. Yes, it’s absolutely uncomfortable, but nothing new here.
  1. The villain Eunice can only survive if we fight back/resist – Whap! Biff! Ooof! – or run away from her/avoid. The harder we push back and the faster we run, the stronger she gets.
  1. To decrease her power, we have to find ways to seek her out – like every day. This is not our favorite piece of wisdom, but it’s true. Face her every day in both big and small ways. Go out for lunch with a new friend, drive a route that’s been bothering you, say yes to that trip where you’ll have to fly, volunteer to present at the company meeting.
  1. Sometimes Eunice hangs around for a while, just out of habit – even if we aren’t resisting and avoiding anymore. That’s ok. Just keep doing life, choosing what’s important to you and she’ll eventually get bored and lurk elsewhere.
  1. When Eunice shows up and we invite her to stick around – “Want to sit in the passenger seat and go for a drive, Eunice? It’s fine that you stay” – she can transform from the villain “Eunice the Evil” to just plain ol’ Eunice.
  1. And when it’s just plain ol’ Eunice, and we’re not resisting, we hear her warnings differently. “Oh, Eunice wants to make sure I’m safe.” We can then take her by the hand, look her in the eyes and say, “Thanks for your concern and vigilance, Eunice, but I’ve got this. Even when I’m terribly anxious, I’ve got this.”

Our superheroes left the meeting with notes in hand, hopped into the Anxiety Girl Mobile, offered Eunice a ride and sped off to their next adventure.

Stay tuned for more adventures of Anxiety Girl!

Another great training video for anxious kids and their parents

Lynn Lyons has another fabulous training video for anxious kids and their parents on YouTube. It’s also a must see for teachers. No kids you say? Guess what – these skills are also great for anxious adults. I hope you can carve out some time to make a cup of tea and watch Lynn as she educates us about building emotionally healthy human beings. Thanks Lynn!

 

 

 

 

Finding Help

Finding help can be tricky business, but so is staying stuck. First of all, we people with anxiety are not usually all that vocal about what we’re going through. Finding help has to begin by reaching out and telling someone what’s going on. Yes, you can just hang out on the internet searching symptom checkers and reading blogs, but your best bet on feeling better includes interacting with a live person in real time.

Are you ready?

  1. The best way to start is by making an appointment with your primary physician. It’s important to rule out any physical conditions that could be causing anxiety and panic.
  2. Before the appointment, jot down some notes about symptoms you’ve been experiencing, both physical and emotional, and for how long. It’s easy to forget what we want to discuss when someone in a white coat enters the room.
  3. We all hope that our anxiety is just something physical like a thyroid condition that can be cured with medication. For some people this is the case. But for the vast majority, we will be given a clean bill of health and the green light to go forth and find a therapist.
  4. Finding the right therapist is hard work and takes time but it is worth the effort.
  5. You can look at sites like the ADAA and ABCT but I’ve found them to only generate a few names and never the names of people I know to be amazing clinicians. Still it can be a good place to begin.
  6. Asking family and friends for therapist referrals is a good next step. You’d be surprised at how many people have seen or are seeing a therapist or they’ve heard friends rave about someone who is excellent.
  7. Once you have a few names and numbers, it’s time to be brave and make some phone calls. Think of it as shopping around for a therapist. Ask lots of questions. What is their professional background? Area of expertise? Thoughts on medication? Theory base?  How long do people typically come to see them? Do they assign homework between sessions to keep up the work and momentum? What’s your gut feeling after talking to them? For anxiety, you want your therapist to have experience with and a thorough understanding of cognitive behavioral therapy, the gold standard for anxiety. I would also ask about experience helping clients with exposure therapy. Lots of therapists say they treat anxiety, but make sure it’s their area of expertise.
  8. Schedule an appointment and show up. Expect to feel nervous and show up anyways, just like exposure work.  Give the therapist a few sessions and see how you all connect. If it’s not a good fit, move on and keep trying until you find the right person.
  9. Once you’ve found a great therapist, remember you have to do the work to create actual change.
  10. For further reading, check out a few links:  Wall Street Journal, Anxiety Coach, Huff Post, Oprah.

*More of a self help/support group kinda person? Read this.

Anxiety Superhero: Erin Craig

Today I’d like to highlight Anxiety Superhero Erin Craig. Check out this BBC video of Erin taking on Scuba Diving certification! I love how she talks about not letting her panic disorder get in the way of trying something challenging and way out of her comfort zone. But also be sure to read the post which describes her experiences with travel and anxiety and how she found herself in Thailand in a scuba suit in the first place. Go Erin!

Image from Posieonthelamb.com

 

Scuba-surface