* If you are experiencing severe depression and feel that you no longer want to live, please call 911 immediately. This tool is not a replacement for depression treatment or psychotherapy. If want to schedule an appointment with Ron Huxley for therapy, please click here!
Depression Screening Tool:
(The following criteria may be noticed by you or observed by others within the same two week period)
Do you feel sad or empty most of the day? Yes – 1 point/ NO –0 points
Have you been lacking interest or pleasure in all, or almost all, activities most of the day? Yes – 1 point/ NO –0 points
Have you noticed a significant weight loss when not dieting or weight gain or major change in appetite nearly every day? Yes – 1 point/ NO –0 points
Do you have trouble going to sleep or sleeping too much nearly every day? Yes – 1 point/ NO –0 points
Are you feeling agitated or sluggish nearly every day? Yes – 1 point/ NO –0 points
Do you experience fatigue or loss of energy nearly every day? Yes – 1 point/ NO –0 points
Have you been feeling worthless or experiencing an excessive amount of guilt nearly every day? Yes – 1 point/ NO –0 points
Are you having trouble thinking, concentrating, or being indecisive, nearly every day? Yes – 1 point/ NO –0 points
*Need five points minimum to qualify as Major Depressive Disorder. This screen should not be confused with an actual diagnosis of Major Depressive Disorder. If you feel you are having a problem in this area, please consult with a professional, such as your physician.
As we enter the holiday season, in the midst of an ongoing pandemic, we could all use a little boost in our mood. For some, this is not a time of good cheer. It is a time for increased depression and anxiety.
How To Actively Improve Your Mood
There are many ways to actively improve your mood. The most obvious is to feel good about yourself.
Other reasons are probably not as obvious to you. Although, they’re pretty obvious to your mental and physical health.
Let’s talk about some of these reasons and how they can influence everything that goes on in our lives.
Improve Your Mental Health
Your mental wellness affects your thoughts, feelings, and behavior. It helps reduce stress, as well as help you cope with challenges and setbacks.
Having strong mental health doesn’t mean the absence of anxiety, fears, and worries. Going through difficult times is a natural part of living.
Yet, when you’re in good shape mentally and emotionally, you bounce back faster. You have the tools needed to face all these things head-on with confidence and resilience.
Being resilient means you stay flexible and focused when life throws you a curveball. You have confidence in your abilities to deal with whatever the future has in store.
Here are some extra perks that come when you boost your mental wellbeing and improve your mood.
You have a sense of contentment with life in general
You maintain a hearty dose of confidence and self-esteem
You see opportunities where others see none
You enjoy living and can laugh at yourself
You balance work and play
You build healthy relationships
Polish Up on Your Social Skills
We’re social creatures. We thrive when we feel connected to others.
This doesn’t mean we have to be surrounded by people all the time every day. It just means that our brains crave companionship in varying degrees.
Yes, you can always call or text. They certainly have their place and time in our busy, hectic lives.
Still, nothing beats the mood-boosting power of sitting down with family or friends. That quality face-to-face time is priceless.
You sit, you talk, and you listen — pretty basic right? But for your brain, it’s revolutionary!
Here’s why: studies show that our brains are wired for connectivity. Certain areas of our brains light up when we do volunteer work or spend some time with a friend.
Not only that, but the brain rewards us for being socially outgoing. It does so by signaling the release of two happy hormones, oxytocin, and serotonin. So, by being out with your partner, friends, or even colleagues, you’re actively seeking ways to improve your mood.
You should also make the most of those fleeting encounters you have with strangers each day. Make a point of looking your neighbor in the eye as you wish them a good day.
Look up from what you’re doing and take a couple of seconds to thank the barista or the cashier. You can even add a smile to go with it.
Despite taking mere seconds out of your day, those little acts of kindness are terrific mood boosters. They’ll do wonders for your day and theirs!
The link between the mind and body is complementary. When you take care of your physical health, you’re nourishing your mental well-being.
Anytime you exercise for at least 20 minutes, your brain releases endorphins. These are one of the four happy chemicals that help stabilize your mood and boost energy levels.
Regular physical activity also has a big impact on your memory and concentration. Plus, it relieves stress and promotes better sleep.
The trick is to find an activity you like and do it several times a week. Take a walk, cycle, throw a Frisbee with your dog—the point is to enjoy what you’re doing.
Better still, find a group of friends and beactivein a group. This will hold you accountable, boost your motivation, and improve your mood.
Regulate Stress Levels
Almost everyone on the planet knows by now that stress is a major problem. It affects our mental, emotional, and physical well-being.
We also know that stress can’t be avoided, especially in this busy day and age. However, certain stress management strategies can help regulate stress in your life.
These tactics allow you to cope with life’s ups and downs. They allow you to improve your mood and feel good about yourself.
Here are some things you can do to reduce your stress:
Enhance the quality of your sleep
Eat mood-enhancing foods, such as fresh fruits, fatty fish, nuts, avocados, and beans
Practice relaxationtechniques, like mindful meditation, yoga, and deep breathing
Make time for yourself and do something you enjoy
Find somewhere to sit at a local park and soak in some sunshine
If you need more help with your mood, contact Ron Huxley today to schedule a session!
The following is from a recent study on the effects of the pandemic on our mental health, substance use, and suicidality. It is safe to say that those of us who were already experience challenges before the pandemic have seen an increase in our struggles.
Even if we never had issues with mental health or substance use, the pandemic caused us to feel depressed, anxious, and overwhelmed.
Data show COVID’s impact on nation’s mental health, substance use…
The Substance Abuse and Mental Health Services Administration (SAMHSA) has released findings from the 2020 National Survey on Drug Use and Health (NSDUH). The data suggest that the COVID-19 pandemic had a negative impact on the nation’s well-being. Americans responding to the NSDUH survey reported that the coronavirus outbreak adversely impacted their mental health, including by exacerbating use of alcohol or drugs among people who had used drugs in the past year.
Several changes to the 2020 NSDUH prevent its findings from being directly comparable to recent past-year surveys, as explained below.
Based on data collected nationally from October to December 2020, it is estimated that 25.9 million past-year users of alcohol and 10.9 million past-year users of drugs other than alcohol reported they were using these substances “a little more or much more” than they did before the COVID-19 pandemic began. During that same time period, youths ages 12 to 17 who had a past-year major depressive episode (MDE) reported they were more likely than those without a past-year MDE to feel that the COVID-19 pandemic negatively affected their mental health “quite a bit or a lot.” Adults 18 or older who had any mental illness (AMI) or serious mental illness (SMI) in the past year were more likely than adults without mental illness to report that the pandemic negatively affected their mental health “quite a bit or a lot.”
The 2020 data also estimate that 4.9 percent of adults aged 18 or older had serious thoughts of suicide, 1.3 percent made a suicide plan, and 0.5 percent attempted suicide in the past year. These findings vary by race and ethnicity, with people of mixed ethnicity reporting higher rates of serious thoughts of suicide. Among people of mixed ethnicity 18 or older, 11 percent had serious thoughts of suicide, 3.3 percent made a suicide plan and 1.2 percent attempted suicide in the past year. Among Whites 18 or older, 5.3 percent had serious thoughts of suicide, 1.4 percent made a suicide plan, and 0.5 percent attempted suicide in the past year. Among Hispanics or Latinos 18 or older, 4.2 percent had serious thoughts of suicide, 1.2 percent made a suicide plan and 0.6 percent attempted suicide in the past year. Among adolescents 12 to 17, 12 percent had serious thoughts of suicide, 5.3 percent made a suicide plan, and 2.5 percent attempted suicide in the past year.
“SAMHSA’s annual NSDUH provides helpful data on the extent of substance use and mental health issues in the United States,” said Health and Human Services (HHS) Assistant Secretary for Mental Health and Substance Use Miriam E. Delphin-Rittmon, Ph.D., who leads SAMHSA. “These data help to guide our policy directions in addressing such priorities as addiction, suicide prevention, and the intersection of substance use and mental health issues.”
Social media has become an integral part of our everyday lives. Parents use it, just like their children. However, on average, teenagers are the ones who spend the most time on Facebook, Instagram, Snapchat, Twitter, and similar platforms. These platforms confuse and frighten parents!
According to the report, Common Sense Media, teens spend about 9 hours on entertainment media, including social media, games, and TV, every day.
This means that teenagers spent more time with media and technology than with parents, school work, or physical activities.
Parents probably ask themselves: “Will my child become addicted to video games? Will this ruin their ability to think for themselves? What happens if my child is cyberbullied or becomes one? Could an online predator harm my child? Will continual screen use diminish their ability to know how to socialize normally?”
As a Child and Family Therapist, I believe parents are right to ask these questions. The issue is how to get to the answers!
Our current world makes getting answers challenging. Before the pandemic, many parents banned social media, screen use, and cell phone ownership from children, including their teenagers. After the pandemic, many children were isolated from peers without any possible way to connect. Parents had no choice but to let their children go online to stem the growing anxiety and depression their children were experiencing from the isolation. During the pandemic, children were doing school online, but many parents discovered they were “multitasking” and playing games online or talking to friends via social media while participating in school. Being online, for school or social connection, is now a regular part of our lives. It isn’t going away anytime soon.
Why are we concerned? Studies show that social media and online video games reduce our effectiveness in understanding human emotion and create a barrier to communicating deeply. There is no substitute for face-to-face interaction. The more teens spend online, the more shallow their communication and empathy skills could be. The teen years is a crucial time for skills that will sustain them in adulthood and the right mix requires real face-to-face interaction along with screen time.
Our brains use “mirror neurons” to understand others’ perspectives and emotions through an inner imitation of other people’s actions. These special neurons reproduce emotions and actions in ourselves. This can be outside of our awareness and contributes to “gut reactions” and inform us on knowing right from wrong. It is the key to developing empathy and compassion as our neurons mirror the pain witnessed in other people. When they feel it we feel it too.
Perhaps this is why cyberbullying has become such a problem with preteens and teenagers? Maybe they cannot feel the pain and suffering of the peers they are tormenting. Without that feedback loop, they lose the natural conscience we need in social situations. Mirror neurons are also a prime component of learning, and this might account for the massive drop in school grades and homework performance. There is more to learning than facts and information. The joy of learning and the social connections that physical schools provide are a necessary part of a teens social emotional growth.
Of course, not all teens are engaged in cyberbullying or looking at inappropriate content. Many really just want to have fun and connect with peers. Teens can learn valuable things online. Additionally, many teens have found groups that support and encourage them through unique challenges in life situations, like mental health or artistic/cultural pursuits. This can’t always be found in our local community. Balance is needed and parents may need to help teens find the good and minimize the bad.
Here are some tips to help you learn more about your teen’s social media interactions and help them if necessary:
Give yourself permission, as the parent, to ask your child about concerns they have or problems they have experienced. Maybe your teen never tells you anything because you never ask, or perhaps you ask in an anxious and condemning way. Don’t assume wrongdoing but don’t be in denial either.
If your teen gives you some pushback, don’t get offended when asked about social media use. These are normal human defenses. Just reassure them that you don’t believe they are doing something wrong but that you are curious and want to know more about social media and how it all works. Be curious and open-minded.
Get on social media yourself and learn how it works. Don’t depend on your teen to tell you everything or tell the right things. You can discover it yourself. I recommend parents friend or link to your child on various social media platforms – even though if they might think it weird. If they know you are online too and can see their content, they might think twice before posting something inappropriate. Sometimes being POTS (parent over the shoulder) has its benefits.
Parenting teens on social media might feel like the old adage: “If you can’t beat them, join them,” and that is exactly what this is…You can’t beat them, so you better join them in the online world!
If you have concerns about what your child is doing or they actively resist you finding out what they are posting or doing or who their friends are, that could be a red flag to pay attention to. Don’t go all “hair on fire” on them. Just note your concern and firmly investigate further. Don’t let a their resistance deter you. Ask questions of them, their friends, their friend’s parents, and look at their media on their devices when they sit them down. Yeah, they will get annoyed. They will live.
I tell parents, who have real concerns about their children’s social media use, insist on having all passwords, account names and even stalk them online! Sounds harsh? It is better to have an irritated teen than an exploited one or one in deep trouble with the school or law. Even the most innocent child can get caught up in things way beyond their developmental capacity to deal with…I have seen it happen many times over. Many teens have hidden accounts, back up phone in case you take theirs, borrow their friends phone, etc.
You are allowed to remove all devices if needed. They may have been gifts to your child, but that gift was intended to be used correctly and safely. As a side note, many teens who lose their devices start finding more outside entertainment or real world social interactions to engage in…they frequently come out of their rooms and talk to parents. Wow, so strange, but true.
Because of this fact, take a “social media fast” for the whole family from time to time. Ban all social media and screen use for a day or a weekend. Provide lots of fun alternatives and food. Food is always helpful! Once you get past the grumbling, the home atmosphere might become more positive.
Don’t focus so much on controlling the child as managing the media. Shaming and condemning don’t get positive results, and children can seek revenge. Be respectful but firm, loving but insistent. Tell them you are removing the devices because THEY are causing too many problems or distractions. You just want to help the ENTIRE family find a better focus and social interaction, not just the teenager, right?
Make discussions about the world and its problem a regular thing. Teenagers want and need support, and they don’t have adult wisdom and experience to manage life’s difficulties. You have to open the space to have these conversations. It may be awkward at first, but making them a normal car-ride conversation or over an after-school snack can open your child up to share their fears, anxiety, and needs.
Parents of teens cannot effectively use control to manage them. You have to use influence if you want to have a lasting effect. Your goal for this developmental stage is to train them for adulthood. It’s only a few years away. If you tell them what to do all the time versus helping them with the best solution and sometimes experience the negative consequences of life, they won’t be ready.
Parenting a teen is like when your child learned to walk. You couldn’t catch them every time but had to let them stumble and fall on occasions. You protected them against any serious threats (sharp objects, going into the street), but you cautiously walked alongside, encouraging and cheering on their successful steps until walking was natural. You can do this for social media and screen use too. Walk alongside them. Protect but don’t smother them. Steer them in the right direction and remove them from obvious dangerous situations. Bring a balance of off-screen activities to the family. And in the end, they will protect themselves, and be better human beings.
It has been said that professional social workers, therapists, and front-line workers suffer from burnout 5 times more than other professionals. Perhaps everyone has experience has some form of anxiety or stress in the last couple of years. Burnout is a real, damaging condition with several emotional symptoms.
The signs and symptoms of burnout
The emotional signs of burnout might include:
Sense of failure and self-doubt.
Feeling helpless, trapped, and defeated.
Detachment, feeling alone in the world.
Loss of motivation.
Increasingly cynical and negative outlook.
Decreased satisfaction and sense of accomplishment.
Helping professionals often get their sense of identity from seeing others improve and get healthy and well. Emotionally, burnout can change helpers attitudes so they now resent or judge the people they are helping. There are many examples of long-term health or human service professionals who are just going through the motions. They are frequently irritable and grouchy, complaining about the people they are serving. They do the least amount of work possible and may even mistreat colleagues and clients.
The physical symptoms of burnout also include headaches and stomachaches. Burnout people tend don’t take as good care of themselves, eating poorly, drinking too much, and don’t exercise. Consequently, they are more likely to experience obesity and heart disease. Chronic stress will result in sleep disorders, anxiety attacks, and clinical depression.
Once you find yourself suffering from burnout, it can be difficult to turn your life around. Your best choice is to prevent burnout as soon as you see the warning signs. Here are a few helpful tips to avoid burnout.
No matter what your profession may be, it’s important to have boundaries. You can’t be available around the clock; this is simply impossible. So, to prevent burnout, it’s critical to establish boundaries of times you will not be available. This means that you won’t be in the office or available by phone or email during these times. If you are in a management position, it might help to post these hours somewhere or adjust your email auto-reply, so people know you will answer as soon as you are available.
Helpers help, right? We are rewarded for high we perform. We get praise for productivity. We start to believe that we are our work and cannot say no. This is a common but damaging mental state.
Have A Work-Life Balance
Besides just setting boundaries, you need to have time to do things that aren’t workplace-related. This means you have time for your hobbies, your family, and just doing what you love. This doesn’t have to be complicated, and it could be as simple as taking one afternoon a week to go for a walk in your favorite park. Whatever it may be, it needs to be something you want to do, and you need to put your foot down if work ever tries to interfere with your time.
It is no wonder that burnout destroys marriages. If you give your all to work, you have nothing left to give your partner or children. The world reinforces you for putting work first but this isn’t the correct order for physical and mental health. Some countries give more allowance for family leave, paid vacations, and publicly reward putting self and relationships over the job. These countries do not see a lower level of productivity. In fact, they have a higher employee retention and less costly turnover.
Create a Social Circle
We are social creatures. Our brains and nervous systems are designed to function optimally when we are in healthy relationships with others. This is true for extroverts as well as introverts. Social circles include having loving, trusting family and friends. It isn’t about the number of friends in your life. It is about the quality of those friendships. You can visualize a social circle like a target, with you in the middle, and concentric circles surrounding you. The smaller, closer circles will have people who are more intimate and highly trusted. Those in the outer circles are important for various areas of your life but are not part of the inner circle. The more people in the various circles, the more buffer you have to stress. The less number or quality of people, the more likely that stress will enter and negatively affect you.
Research demonstrates that even one trusted person can dramatically decrease the negative effects of stress and so, lessen the likelihood of burnout.
The 3 R’s of Burnout Recovery
Sometimes you can’t avoid burnout and have to find healthy ways to cope. Try using the 3 R’s:
Using the signs listed above, stop and check in periodically on how you are doing physically, emotionally, mentally, relationally, and spiritually. We call this the five finger check in. Do this with your partner or co-workers on a regular basis. Be honest. Shame likes to hide issues in darkness. Expose them so you can treat them.
If there are any signs of burnout in your life, make some changes as soon as possible. Reprioritizing your schedule, responsibilities, and relationships. Anything that is causing an inner drain should be seriously addressed.
Redesign your life. It is never too late to change your work or how you work. Many people, over the course of the last year, have started working remotely instead of going into an office. This has dramatically improved peoples mental as well as physical health. If you don’t have many people in your social circles, start by reaching out to a professional or take a risk by joining a club or group. Make sure you have a health balance of fun in your life. Take that vacation, turn off the screens, eat a good meal. Little efforts can result in big changes in your life.
You just went through a pandemic. You have to give yourself time to heal from all the stress and trauma you have experienced. Even if you didn’t go through a global health crisis, lose your job, or have to deal with children doing school in your living room, you still need a self-care plan for your life.
You started the day ready to take on the world. From the moment you got out of bed, you’ve been thinking about all the things you’re going to get done today. You can’t wait to get started!
Then it all falls apart.
By the end of the day, you’re grumpy and out of sorts. The day somehow derailed, and here you are, feeling like you didn’t accomplish half the things you wanted to today. What happened?
Well, sometimes life really does get in the way. The car won’t start, or the dog gets out, and you spend half the morning chasing him around the neighborhood. Life gets in the way. More often than not, though, you likely did what most people do: you crashed and burned. Somewhere …you just ran out of energy.
So, how do you maintain your energy levels even on the toughest of days?
Check-in With Yourself
First of all, you need to be paying attention to your body a little bit more. If you can catch yourself right when your energy begins to waver, you might be able to stave off a massive crash later on. Frequently when we’re lagging, it’s because we need something small, like a drink of water, a little activity, or even a small snack. These are quick and easy fixes that only take a minute. Ignore them, though, and you’re libel to lose hours out of your day before you know it.
Engage in a Routine (or Two)
We tend to burn out energy because we’re scrambling to sort out our day and find the things we need. If you have a morning routine, for example, you’ll have everything near at hand right when you need it. Getting out of the door will take half the energy, giving you reserves for where you need it most. Ask yourself what parts of your day you can streamline by creating a routine and make sure to follow through with those routines as often as possible.
Become More Intentional
Too often, our day becomes filled with little nonsense tasks which take up energy and time. Really, what is it you need to do? What actions will leave the biggest impact on the day? Put your energy where it counts most by being more intentional in what you’re doing. Remember, you don’t have to be the one to do everything. Delegate the non-essential items to keep yourself focused on what matters.
Get to Bed!
While a bedtime routine is a great start, pay more attention to your sleep. Create a sleep environment that is free from noise and distraction. Make sure your room is at an optimal temperature, and yes, if need be, invest in a better mattress or new pillows. Getting a good night’s sleep will keep you more energetic throughout the day.
When you have experienced trauma, anything can cause emotional pain: a word, glance, or reaction. We have all experienced this in life but it can be more intense and overwhelming for people who have been traumatized.
This hurt causes an inner wound that alters how we process information from people and the world around us. In the field of Attachment Research, John Bowlby, the father of Attachment Theory, states that our experiences in life become an “Internal Working Model.”
The model is “internal” because it is in the thoughts, emotions, and memories. It is “working” because, while profound and resistant to change, it can change through new life experiences that result in further “models” of the self, others, and the world.
Sometimes new experiences hit blockages in our minds. Our minds are habit machines that like familiarity, even if it is unhealthy or chaotic. The mind equates familiar with safe!
We can become aware that we are in the way of our healing, stuck to know how to move past our own blocking beliefs or models of how life is…we want to trust others but just can’t. We want to love ourselves more and engage in self-care, but we continue to stay busy and put ourselves down. We need to set boundaries in relationships but continue to say yes when we should say no.
To facilitate healing in our lives, we have to remove the blocking beliefs. Several healing practices let go or release blocking beliefs. Examples include EMDR (Eye Movement Desensitization and Reprocessing), EFT (Emotional Freedom Technique or Tapping), and Forgiveness Work are evidence-based practices designed to help people work through anxiety, trauma, and stuck emotions.
Ron Huxley, a trauma trainer and therapist uses three healing strategies to help people form new Internal Working Models and get “unstuck.” The first healing strategy is to calm down the brain and nervous system. This strategy allows the autonomic nervous system to balance the parasympathetic (rest and digest) and sympathetic (energizing stress) systems. There is a time for both, but most of us overuse the sympathetic system in our modern stressed-ruled society. Our bodies and minds are not designed for long-term stress responses. It will break down the immune system, create dissociative thinking, and dysregulate emotional circuits. The results on relationships can be devastating.
The second healing strategy is to build new skills and competencies. Couples in conflict want to learn communication skills to improve their relationship. Although essential, if they have not worked on the first healing strategy and created a safe space for themselves and their partner, new skills won’t make a lasting difference.
Once a sense of safety is created, new skills that enhance the brain’s executive functioning come forward. Executive functioning skills include self-control, impulse control, sense of self, reading social cues, planning, organization, follow-through, focused attention, and time management. Often, security is all relationships need to see self, others, and the world differently. The skills might already be in place but weren’t expressed due to overriding survival needs.
The third healing strategy is deepening relationships. Once security is in place and new skills practices, we have to sustain this progress. We can rest on the fact that we have made a shift in our internal working model. We have to live it and face new challenges that might require new elements of the model. Old blocking beliefs might pop up, or triggers threaten to return us to old patterns of behavior. All three strategies may have to be revisited to stay unstuck and live in emotional freedom.
Sadness might be telling you it is time to cry. Loneliness might be telling you of a need for connection. Shame might be telling you to increase self-compassion. Resentment is talking about people (or self) you need to forgive. Emptiness may be sharing a desire for more creativity. Anger could be trying to tell you to add more boundaries in life. Anxiety could be telling you to breathe more, or at least exhale! Stress might be telling you to slow down and take one step at a time.
Feelings are often untrusted physical and emotional sensations that can lead us to make impulsive, irrational decisions. But I believe this is more due to our mis-understandings of them than their inherent deceptiveness.
We are taught, from childhood, to stuff our feelings and keep them under control. How are we then able to partner with them for greater emotional intelligence in later life?
Most men funnel all their emotions into their anger. Anger is respected and awarded to men in most cultures. They are told to “man up” or “keep a stiff upper lip” when it comes to other emotions.
The consequences of squelching emotions are poor communication that stonewalls relationships, increases disease risk, and destroys self-esteem and personal worth. The answer is to begin making friends with our emotions and see them as messengers who provide you with wisdom for life’s journey.
Start learning the vocabulary of emotions. Most men in couples therapy appear to have no capacity for emotions or refuse to comply with the therapist’s and partners’ requests to share feelings. The real problem is lack of competency, not compliance. They don’t know the words. When men are presented with a list of feelings words to describe what they are experiencing, they can share a dozen real emotions.
Why could they share their emotions when they have a list but couldn’t come up with it when asked in the “heat” of the interaction with the therapist or partner? Often, it is simply a lack of practice recognizing their feelings.
TIPS FOR MAKING FRIENDS WITHFEELINGS:
Allow your feelings to be neutral. Think of them as messengers designed to help you interpreting information from the sensory world. Our bodies are not machines but complex information processing systems. They are your “gut instincts” that can guide you through complex situations.
When your feelings are your enemies, you will be in a continual “fight or flight” state. Creative problem solving shuts down in this hyper-response situation. Conscious thought is powerful but slow. The body/brain system is rapid and responsive but will hijack you every time. Make friends with your feelings by practicing calming strategies.
Deep breathing is an easy way to connect with feelings. Science has proven that breathing in a pattern of longer exhales will bring almost instant relaxation. Try repeating a 4 second count for inhale and an 8 second count on exhales.This simple exercise engages the “vagus nerve” responsible for “rest and digest.”
Do this exercise as many times as you would like but most people start to feel more relaxed after two or three tries. Once you are feeling relaxed, check in with your body and notice what physical sensations and feelings are located in your body. Put you hand on this location and do the breathing exercise again. Allow the sensation or feeling to speak to you…what does your body need you to know? Maybe you are just sitting in a weird position and need to adjust yourself. You didn’t even realize you were sitting so oddly.
Start to journal your feelings and narrate what they are saying. Give them a name and watch when they show up in your daily life and how they are trying to help guide you with some wisdom. What happens when you listen or ignore them? Where the consequences helpful or harmful? Use a feeling wheel or chart to build your emotional vocabulary. Practice using feeling words in your communication with the simple script of “I feel X when Y happens.”
Thank your feelings for coming to your aid. I know, it sounds weird to talk to your feelings but they will show up in the wrong ways at the wrong time if you ignore them…Start by making friends today and learn to hear the important messages they are trying to tell you.
Self-care refers to any attitude or activity we participate in to keep up and support our wellbeing, including mental, physical and spirit. Although everyone agrees with the importance of it, self-care frequently gets thrown away for the demands like work, family and the other pressing factors of life. The time to start self-care is today. Yes, right now!
Self-care doesn’t interrupts your life or take time away from your busy schedule. It benefits it and re-energies you. Here are a six simple reasons you should start benefiting form self-care:
Improves state of mind
Putting time in your own consideration can significantly affect your state of mind, prompting more noteworthy hopefulness and inspiration. It will assist you with feeling more joyful, more fulfilled and better ready to adapt to the difficulties that life tosses you way. In any event, taking a limited quantity of time each week to sustain your physical, passionate and psychological wellness can be tremendously advantageous on your state of mind.
Self-care assists you with being the best individual you can be, which has a positive effect on your connections. Setting aside standard effort to put resources into your own wellbeing permits you to be more joyful and more steady as a person. This permits you to be more persistent and obliging with others and along these lines have better connections.
Diminishes hazard of burnout
Most Americans are over-worked and so self-care is important to keep away from burnout. Discover a type of self-care that works for you, regardless of whether that be going for a stroll, investing energy with family or getting a back rub, and focus on participating in it consistently. It will assist with dealing with your pressure and prevent burnout.
Causes you to be more present
Investing energy overseeing yourself permits you to turn out to be more present and drawn in with your environmental factors. You are probably going to have a superior comprehension of the stuff to keep up your psychological, physical and passionate wellbeing, in this way bringing about you having a more prominent spotlight on your present mind-set and trigger that can possibly affect your wellbeing.
Better execution on your goals
Self-care is frequently seen as an afterthought or luxury. The truth is that it is a requirement for better health and wellness. Taking care of yourself increases your capacity in every area of life: work, family, and sport. If you don’t get enough sleep, you are going to drag at work and miss deadlines. If you don’t meditate each day you will be grumpy and react more to others. Good diet, exercise, and time to yourself will help you focus more, stay more motivated, and finish tasks.
Builds personal happiness/satisfaction
The general advantage of self-care is that it builds the quality of your life. That is probably obvious by now but it not only improves things around you, it improves your identity. Wouldn’t you like to be happier? You can be on the journey for this if you keep this as your focus and your develop habits that promote happiness. Hey, you could read on happiness research for just 5 minutes per day. Try it and see happens in just one week. Why not start now?
Let Ron Huxley help you by scheduling an appointment today to change the negative patterns of your life and transform you relationships into greater satisfaction and joy.
Habits are the compound interest of self-improvement.
If you want better results, then forget about setting goals. Focus on your system instead.
The most effective way to change your habits is to focus not on what you want to achieve, but on who you wish to become.
The Four Laws of Behavior Change are a simple set of rules we can use to build better habits. They are (1) make it obvious, (2) make it attractive, (3) make it easy, and (4) make it satisfying.
Environment is the invisible hand that shapes human behavior.
It is tradition, at the beginning of each year, to set New Year Resolutions. We have great intentions for lasting change but soon lose motivation and drive to complete them. Consequently, most people will stop trying to set habits to avoid the disappointment of failure. There has to be a better way to see real change that actually work, isn’t there?
Enter the book “Atomic Habits” by James Clear. As the byline states, this book will help you “build good habits and break bad ones.” Sounds simple!
The key to making changes in your life that are successful is to take a new perspective of change from the one’s we are used to. The problem isn’t us. It is the systems we surround ourselves with that fail us and result in feelings of failure. See big idea #2 above.
The book lists 5 Big Ideas about how to create effective habits. You will have to read the entire book to get all the details for each big idea or you can read this summary here (Link) or watch a YouTube video here (Link). I have affiliate connections to there resources…
My focus for this blog article is on big idea #3: The most effective way to change your habits is to focus not on what you want to achieve, but on who you wish to become. Repeats this big idea to yourself a couple of times. Let it soak in. It is possible that everything you have tried to do to change your life has been wrong. You might have blamed others for the way you are or blame your bad luck or situation. These could be serious issues that make your habit difficult but it is not the final reason. Or, as I like to say, “it is a reason but isn’t a good excuse.”
Real change occurs from the inside out. This is true of parenting, marital relationships, business endeavors, or anything you attempt to do in your life. A habit, by definition, is a the tendency to behave or act in a regular manner. Habits require very little energy because it has become an automatic way of reacting. Initially, they take a lot of energy and practice but soon become reflexes that take little to now thought to initiate. It is their strength and their weaknesses when we try to break them.
Many habits start out of a reaction to traumatic situations. They start off as ways of coping with stress and pain, splitting off parts of ourselves to manage or protect from further pain. This may be a very “normal way to react in a very abnormal situation.” Unfortunately, traumatic habits can end up being “abnormal behaviors” in a new, more “normal situation.” The ways you had to behavior in an alcoholic home, for example, may not serve you will now, in a healthier relationship and home.
Find a way to change or develop new habits can become extremely urgent to maintain a healthy relationship and avoid new forms of pain in our lives.
One place to start is with you. Work on your character issues instead of waiting for others to change. The only thing you have 100% guarantee of change is through your own growth. You can change other people. You can coerce them, threaten them, or manipulate them but that will always backfire on you. Stick with you and the big idea working on who you want to become.
Start with a vision of what character traits you wish for yourself and picture how these traits will bear positive fruit in your life. It is just imagination so you run no risk of disappointment at this stage. Be sure to write this vision down. It may change from day to day but continue to modify it till you have something that truly inspires you. People have motivation for things they really want and desire. Make this idea of a new you very attractive!
Problem are destined to get in the way of this new habit of being you. That is a good thing. What is predictable is preventable. Predict what will get in the way, how you will look your motivation, who will try to stop you, what limitations might pop up…Set a plan for how you will encounter them before they show up so you are ready.
Small changes every day will reap big results in the end. Focus on a 1% change every day. That’s not a lot, right? You can do one thing to be a new, better version of you each day. Taking on too much, too soon, will choke out your efforts.
Use the power of gratitude for positive things in your life every day. Science has demonstrated that gratitude changes the very structure of our brain and enhances motivation to healthy, positive behaviors.