Do you have more anxiety and stress during the Holidays? You are not alone. Many people become more anxious and stressed during the Holidays. And if you are prone to anxiety or panic attacks, you may be more at risk because of all the added activities and worries.
On Black Friday, the day after Thanksgiving, a Walmart worker was stampeded to death by shoppers hungry for bargains. While this is an extreme incident, and most of us will never be involved in such an event, it does give us reason to pause. How is it that a day set aside to give thanks is followed by the most frenzied few weeks of the year?
My intent in this article is to give you some ideas for having a holiday season that is not too stressful. I hope that you will enjoy this time of celebration with peace in your heart and much enjoyment.
Instead of giving you a tired list of Top Ten Tips, I invite you to keep three principles in mind. Through adopting these three principles, you will come up with your own list of Best Tips that work for you. You will be able to make choices that nurture you. These three principles are: Balance, Simplicity, and and Gratitude.
By striving for Balance, you can enjoy what the season has to offer, without getting too stressed. With your choices guided by Balance, you can enjoy some of the seasonal treats, without blowing your healthy and nutritious diet. With Balance as your compass, you can decide whether you need more time with others or more time alone. You can strike a Balance between sitting around and moderate exercise. Balance will help you decide whether to have another slice of pie, or to take a walk around the block.
With Simplicity in mind, you can decide to streamline your "to do" list, and find easier ways to do things. Maybe you will decide to shorten your list of who to buy gifts for. Or do all your shopping online or in one store that you enjoy. Now how about all those potlucks you've been invited to. Can you think of easy things to prepare or to pick up?
Gratitude is a powerful tool which can keep us focused on Balance and Simplicity. By feeling grateful, we are more likely to feel content and happy with who we are and what we have. If you feel you are lacking in something, such as love, calmness, or happiness, chances are it is already in your life, at least in some small way. Notice when there are moments you feel happy, calm, or loving, and be grateful. Watch these attributes grow in your life.
Being guided by Gratitude, we are less likely to experience anything even remotely resembling the Walmart stampeding incident.
I hope these principles of Balance, Simplicity, and Gratitude will guide you toward a season of happiness and contentment.
Kate Boswell MFT is a therapist in private practice in Marina del Rey. She helps people get past anxiety and fear, and take steps toward the kind of lives they want to live. She can be reached at (310) 658-3158 or at http://www.2bstressfree.com/
Thursday, December 4, 2008
Thursday, October 23, 2008
Coping with Anxiety and Panic during Uncertain Economic Times
Are you feeling anxiety, fear, or panic during these economic times? You are not alone. This particular financial episode is a major historical event. It is normal and natural that you feel some anxiety over it. It is actually a sign of health that you are not simply ignoring it or pretending it is not happening.
Are your anxiety and fear so strong, however, that you aren't functioning so well? Do you lie awake worrying about your dwindling investments, or the security of your job or business? Do you worry that your anxiety or lack of sleep are affecting the quality of your work? Or do you worry that it won't matter anyway, because nothing can be done to safeguard your livelihood?
What follows are a few tips to help you cope better with the anxiety. To help you get a perspective that may help you get through this without falling apart.
1. Consider changing your interpretation and reaction. Do you think, "My work and my money will run out before this is over, and I will end up on skid row"? How do you feel when you think this way? Does it help energize you, or deplete your creativity for finding a solution to the problem? Try this out and see how you feel: "I have been through worse things in life. I will certainly survive this one." Or, "I have lived through a few recessions, and have never ended up homeless. This is certainly something I can handle."
2. Consider limiting your exposure to the media. This is not to suggest you should bury your head in the sand. It is to say that we often become news junkies, and let our moods soar up or down depending on the latest report. The economy goes down for a long streak, seems to pick up for a day, then plummets again. Keep in mind that exciting and catastrophic news is what sells, and therefore the news is coming to us in pretty dramatic language. The excitement and drama are strongest on television.
3. Don't start or end your day with the latest news report. This will intefere with your getting a good night's rest, or on starting the day with a more positive outlook.
4. Take good care of your health. This is no time to slack off in the area of nutrition or moderate exercise. Taking care of your health also includes having some kind of stress management routine. If you do not know any basic relaxation skills, see some of my other posts on this blog, or visit my website http://www.2bstressfree.com to read my article on Three Simple Ways to Relax.
5. Avoid any rash decisions. It can be tempting to start moving your resources around in a panic mode. If your decision are based on the latest news report of a given day, it will not likely be coming from a calm place. Step back and get a perspective before making any major changes.
6. Get professional help if needed. If you are considering seeking counseling to help deal with the anxiety, don't let the fear of spending stop you. If your anxiety is affecting your ability to make decisions or take actions, ask yourself if getting help would be a luxury or a necessity.
7. Cultivate an optimistic attitude. Which attitude, optimistic or fatalistic, will most likely energize you and calm your fears? Which attitude will most impress customers, clients, or your boss? Which attitude will help you get through these uncertain times with the most going for you?
8. Look for the opportunity in this crisis. Within every crisis or adversity is the opportunity for something better to come about. Often when we are in crisis mode, we just haven't yet recognized the opportunity. Keep an open mind and keep this idea in mind as you go about your day.
I hope these tips have been helpful to you. It is my wish that you will be inspired in some small way to rise above the panic and anxiety so prevalent these days, and come through this challenge with something good for yourself.
Kate Boswell MFT is a therapist in private practice in Marina del Rey, Ca. She helps people to overcome anxiety and fear, and take steps toward the kind of life they want. She can be reached at (310) 658-3158 or http://www.2bstressfree.com
Are your anxiety and fear so strong, however, that you aren't functioning so well? Do you lie awake worrying about your dwindling investments, or the security of your job or business? Do you worry that your anxiety or lack of sleep are affecting the quality of your work? Or do you worry that it won't matter anyway, because nothing can be done to safeguard your livelihood?
What follows are a few tips to help you cope better with the anxiety. To help you get a perspective that may help you get through this without falling apart.
1. Consider changing your interpretation and reaction. Do you think, "My work and my money will run out before this is over, and I will end up on skid row"? How do you feel when you think this way? Does it help energize you, or deplete your creativity for finding a solution to the problem? Try this out and see how you feel: "I have been through worse things in life. I will certainly survive this one." Or, "I have lived through a few recessions, and have never ended up homeless. This is certainly something I can handle."
2. Consider limiting your exposure to the media. This is not to suggest you should bury your head in the sand. It is to say that we often become news junkies, and let our moods soar up or down depending on the latest report. The economy goes down for a long streak, seems to pick up for a day, then plummets again. Keep in mind that exciting and catastrophic news is what sells, and therefore the news is coming to us in pretty dramatic language. The excitement and drama are strongest on television.
3. Don't start or end your day with the latest news report. This will intefere with your getting a good night's rest, or on starting the day with a more positive outlook.
4. Take good care of your health. This is no time to slack off in the area of nutrition or moderate exercise. Taking care of your health also includes having some kind of stress management routine. If you do not know any basic relaxation skills, see some of my other posts on this blog, or visit my website http://www.2bstressfree.com to read my article on Three Simple Ways to Relax.
5. Avoid any rash decisions. It can be tempting to start moving your resources around in a panic mode. If your decision are based on the latest news report of a given day, it will not likely be coming from a calm place. Step back and get a perspective before making any major changes.
6. Get professional help if needed. If you are considering seeking counseling to help deal with the anxiety, don't let the fear of spending stop you. If your anxiety is affecting your ability to make decisions or take actions, ask yourself if getting help would be a luxury or a necessity.
7. Cultivate an optimistic attitude. Which attitude, optimistic or fatalistic, will most likely energize you and calm your fears? Which attitude will most impress customers, clients, or your boss? Which attitude will help you get through these uncertain times with the most going for you?
8. Look for the opportunity in this crisis. Within every crisis or adversity is the opportunity for something better to come about. Often when we are in crisis mode, we just haven't yet recognized the opportunity. Keep an open mind and keep this idea in mind as you go about your day.
I hope these tips have been helpful to you. It is my wish that you will be inspired in some small way to rise above the panic and anxiety so prevalent these days, and come through this challenge with something good for yourself.
Kate Boswell MFT is a therapist in private practice in Marina del Rey, Ca. She helps people to overcome anxiety and fear, and take steps toward the kind of life they want. She can be reached at (310) 658-3158 or http://www.2bstressfree.com
Tuesday, September 9, 2008
Coping with Anxiety: Walking for Relaxation
Walking can be a very calming and soothing way to cope with anxiety. When walking to soothe anxiety, it is best to walk slowly and peacefully. The idea is not to do a "get your heart pumping" fitness exercise, but to find peace of mind.
Nature images are very helpful for reducing anxiety and leading us to a calm and peaceful state. A walk on the beach is almost a universal stress soother. Walks on nature trails, through wetlands, canyons and woods also reduce anxiety.
Most of us don't have time to get to a natural area every time we want to lessen anxiety and feel peace. Most of us can, however, find a few minutes to walk daily, noticing and appreciating nature wherever we are.
My own calming routine includes daily walks through residential areas, and a weekly walk in a more natural setting. If you were to take a daily walk, noticing nature wherever you are, it just might become a pleasant habit, and you may find yourself spending a half hour to an hour at it most days.
While walking through a residential area, or even the city, notice the trees, birds, rosebushes and other flowers and plants. Even the ocassional dandelion or milk thistle weed growing through cracks in the sidewalk can conjure up images of being out in the wilderness.
On my daily walk, I let my mind go free, noticing and accepting sights and sounds that present themselves. There may be a loud car stereo playing, which I simply notice. Soon I pass by or it passes by, and I may notice a crow cawing or smaller birds chirping or singing. I have noticed crows effortlessly "falling" out of trees onto the ground. There is something peaceful about that for me.
On your walk, you will become aware of many peaceful images. I enjoy seeing the interplay of light and shadow. I enjoy feeling the warmth of the sun, and then the coolness of the shade, over and over again within one short walk.
You may notice the fragrance of a freshly mowed lawn, and then the smell of fresh manure, er, I mean fertilizer. Then you may pass a rosebush, or a planter full of rosemary, and stop to take in the scent.
Sometimes I see the wind gently blowing through the trees, and it seems as if they are enjoying the breeze caressing and cooling their green hair. Then I realize my own hair is being cooled and caressed by the breeze.
My hope is that my description of these enjoyable walks will encourage you to give it a try. That you will get out and experience a bit of nature, wherever you are. While walking slowly along, notice whatever you see, hear, feel or smell. Mentally describe it.
When your worries come to mind, just notice them too, and keep walking along, noticing the next thing. That way, your worries are just part of the overall picture, and at least for a short time, less consuming.
Peacefully,
Kate
Kate Boswell, MFT, is a therapist in private practice in Marina del Rey. She helps people cope with anxiety, life altering illness, and other stressful life situations. For more information, visit her website www.2bstressfree.com.
Nature images are very helpful for reducing anxiety and leading us to a calm and peaceful state. A walk on the beach is almost a universal stress soother. Walks on nature trails, through wetlands, canyons and woods also reduce anxiety.
Most of us don't have time to get to a natural area every time we want to lessen anxiety and feel peace. Most of us can, however, find a few minutes to walk daily, noticing and appreciating nature wherever we are.
My own calming routine includes daily walks through residential areas, and a weekly walk in a more natural setting. If you were to take a daily walk, noticing nature wherever you are, it just might become a pleasant habit, and you may find yourself spending a half hour to an hour at it most days.
While walking through a residential area, or even the city, notice the trees, birds, rosebushes and other flowers and plants. Even the ocassional dandelion or milk thistle weed growing through cracks in the sidewalk can conjure up images of being out in the wilderness.
On my daily walk, I let my mind go free, noticing and accepting sights and sounds that present themselves. There may be a loud car stereo playing, which I simply notice. Soon I pass by or it passes by, and I may notice a crow cawing or smaller birds chirping or singing. I have noticed crows effortlessly "falling" out of trees onto the ground. There is something peaceful about that for me.
On your walk, you will become aware of many peaceful images. I enjoy seeing the interplay of light and shadow. I enjoy feeling the warmth of the sun, and then the coolness of the shade, over and over again within one short walk.
You may notice the fragrance of a freshly mowed lawn, and then the smell of fresh manure, er, I mean fertilizer. Then you may pass a rosebush, or a planter full of rosemary, and stop to take in the scent.
Sometimes I see the wind gently blowing through the trees, and it seems as if they are enjoying the breeze caressing and cooling their green hair. Then I realize my own hair is being cooled and caressed by the breeze.
My hope is that my description of these enjoyable walks will encourage you to give it a try. That you will get out and experience a bit of nature, wherever you are. While walking slowly along, notice whatever you see, hear, feel or smell. Mentally describe it.
When your worries come to mind, just notice them too, and keep walking along, noticing the next thing. That way, your worries are just part of the overall picture, and at least for a short time, less consuming.
Peacefully,
Kate
Kate Boswell, MFT, is a therapist in private practice in Marina del Rey. She helps people cope with anxiety, life altering illness, and other stressful life situations. For more information, visit her website www.2bstressfree.com.
Thursday, August 21, 2008
Anxiety and Stress Relief through Imagery of Nature
Often we can find anxiety and stress relief by taking a few minutes to imagine a peaceful scene. Have you been out in nature lately? Can you remember a particular place where you felt especially peaceful? Take a few minutes, right now, after reading this through, to sit back, relax, and imagine. If you are having trouble remembering or imagining, perhaps some of the descriptions below will serve as a cue.
Close your eyes. Be aware of your breathing. Notice how it slows down, and becomes more calm, as you observe it. Be aware of your body, and any places where you are holding tension. Gently, let the tension leave your body, one area at a time. Each time you exhale, let a little more tension leave with your breath.
Now let a beautiful nature scene come to mind. It could be a place you have been to, or a place you create right now in your imagination. Is it at the seashore? Or a peaceful shady forest? Let your imagination take you to a place that is serene, peaceful, and very safe.
Remember or imagine how it looks. What colors do you notice? What do you see besides the landscape? Is the sky blue, or tinged with white clouds, or maybe streaked with the many colors of sunrise or sunset? Are seabirds flying above? You might notice how they busily flap their wings to get started, and then just peacefully coast in the sky. Are there other people, maybe quietly walking or bicycling by?
What fragrances do you notice? The salt being carried on an ocean breeze? The fresh pine of a forest, or the uplifting, clean sage of a canyon? Perhaps even the coconut scent of suncsreen in the air? What other fragrances might you notice in your place of peace? Does the memory of a fragrance help you remember a place where you felt very peaceful and serene?
What sounds of peace do you hear? Do you hear birds calling or singing? The gentle splash of water on the rocks? Maybe you will hear the splash of birds diving for their dinner. If you are quiet enough, you might even hear the sounds of bicycle wheels turning, as they peacefully pass you by. You might hear a light breeze or even a strong and cleansing wind.
What physical sensations do you have? You may feel the warmth of the sun, or the coolness of the shade. Perhaps you sense the softness or hardness of where you are sitting or lying, in wet sand, or in a meadow. Perhaps you remember walking through cool, shady areas, and then back into warm, sunny areas.
Be aware of your your sense of taste. Can you taste the salt in the air? Are you at a clean, pristine lake, tasting the crystal fresh water? Are some fragrances permeating the air so strongly that you actually taste them? There is a wetlands and canyon plant known as Scotchbroom. Can you smell and taste the butterscotch in the air?
After spending some time in your nature scene, and feeling very peaceful and relaxed, gradually bring your attention back to your current place and time. You might want to bring your attention back to your breath, stretch a little, and gradually open your eyes.
You can do this exercise as a short break, or you can schedule in sesisons of twenty minutes once or twice a day to experience it more fully. Regular practice can help toward creating a more relaxed approach to life and it's challenges.
Of course, actually being in nature is very calming and a wonderful thing to do regularly. Is there an ocean, or wetlands, or other nature area you can find time to visit?
Kate
Kate Boswell, MFT, is a therapist in private practice in Marina del Rey. Learn more at her website http://www.2bstressfree.com/
If you or someone you know is struggling with a life changing medical diagnosis, see Kate's acoustic neuroma website http://www.aneuromacope.com/
Close your eyes. Be aware of your breathing. Notice how it slows down, and becomes more calm, as you observe it. Be aware of your body, and any places where you are holding tension. Gently, let the tension leave your body, one area at a time. Each time you exhale, let a little more tension leave with your breath.
Now let a beautiful nature scene come to mind. It could be a place you have been to, or a place you create right now in your imagination. Is it at the seashore? Or a peaceful shady forest? Let your imagination take you to a place that is serene, peaceful, and very safe.
Remember or imagine how it looks. What colors do you notice? What do you see besides the landscape? Is the sky blue, or tinged with white clouds, or maybe streaked with the many colors of sunrise or sunset? Are seabirds flying above? You might notice how they busily flap their wings to get started, and then just peacefully coast in the sky. Are there other people, maybe quietly walking or bicycling by?
What fragrances do you notice? The salt being carried on an ocean breeze? The fresh pine of a forest, or the uplifting, clean sage of a canyon? Perhaps even the coconut scent of suncsreen in the air? What other fragrances might you notice in your place of peace? Does the memory of a fragrance help you remember a place where you felt very peaceful and serene?
What sounds of peace do you hear? Do you hear birds calling or singing? The gentle splash of water on the rocks? Maybe you will hear the splash of birds diving for their dinner. If you are quiet enough, you might even hear the sounds of bicycle wheels turning, as they peacefully pass you by. You might hear a light breeze or even a strong and cleansing wind.
What physical sensations do you have? You may feel the warmth of the sun, or the coolness of the shade. Perhaps you sense the softness or hardness of where you are sitting or lying, in wet sand, or in a meadow. Perhaps you remember walking through cool, shady areas, and then back into warm, sunny areas.
Be aware of your your sense of taste. Can you taste the salt in the air? Are you at a clean, pristine lake, tasting the crystal fresh water? Are some fragrances permeating the air so strongly that you actually taste them? There is a wetlands and canyon plant known as Scotchbroom. Can you smell and taste the butterscotch in the air?
After spending some time in your nature scene, and feeling very peaceful and relaxed, gradually bring your attention back to your current place and time. You might want to bring your attention back to your breath, stretch a little, and gradually open your eyes.
You can do this exercise as a short break, or you can schedule in sesisons of twenty minutes once or twice a day to experience it more fully. Regular practice can help toward creating a more relaxed approach to life and it's challenges.
Of course, actually being in nature is very calming and a wonderful thing to do regularly. Is there an ocean, or wetlands, or other nature area you can find time to visit?
Kate
Kate Boswell, MFT, is a therapist in private practice in Marina del Rey. Learn more at her website http://www.2bstressfree.com/
If you or someone you know is struggling with a life changing medical diagnosis, see Kate's acoustic neuroma website http://www.aneuromacope.com/
Subscribe to:
Posts (Atom)
