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Posts Tagged ‘Top ten’

  1. When Panic Attacks, Duck! Ten Tips for Surviving the Holidays

    December 11, 2016 by Diane

    With the holiday season upon us, I decided to roll out three blog posts this week to help ease any anxiety you might be feeling. This post, from December 2015, offers ten tips to tamp down the jitters.

    Santa Claus

    Holidays can be stressful whether you struggle with anxiety or not. But with a sensitive nervous system, all the hustle and bustle of the season can be the tipping point that sends you into full-blown panic. Here are my tips on how to survive the holidays, and what to do if panic does attack.

    1. Pace yourself

    Christmas is a time of giving and receiving. Don’t give all of your energy to buying and wrapping presents, standing in lines, driving from mall to mall, and attending every party you’re invited to attend. All of these activities will zap whatever energy you’ve got if you don’t allow yourself downtime. Here’s where the receiving comes in. Receive the gift of slacking off in front of the television with a bowl of popcorn. Receive the gift of letting other people do some of the shlepping around. Receive the gift of taking a nap, or a long hot bath, or drinking a glass of wine, your feet in slippers, a good book at hand. And forget about perfection. Kick that demon to the curb. Whatever gift you choose, whatever meal you plan, is good enough.

    2. Take care

    Are you eating well? Exercising? Getting enough sleep? Are you spending time in nature, or some other sacred space? You’ll need to make an extra effort to take care of yourself when the stress of holidays is upon you. Sweets are plentiful, but limit the sugar, as it feeds anxiety. Ditto for caffeine. Cold weather may keep you indoors, but you can still do some stretching, Tai Chi, Qi Gong, calisthenics, or just dance around the living room in your pjs to release tension. Maintain a sleep schedule, and include a pre-sleep ritual like turning off the tv, cell phone and computer a half hour before you slip under the covers. And try to keep the volume down on the radio. Noise batters the nerves, too.

    3. Slow down

    Tis’ the season to feel rushed. What’s a body to do? Sloooooooow doooooooown. Make all of your movements slower. Walk, talk, whatever it is you’re doing, at a more leisurely pace. This will help to calm your heart, unclench your muscles, and lower your blood pressure.

    4. Be mindful

    Instead of thinking about all of the tasks ahead of you, bring your attention to the present moment. Focus on what you’re doing, like a camera zooming in for a close-up. Time will seem to expand, and you’ll feel less overwhelmed.

    5. Ask for help

    Don’t try to cook the whole meal, hang all the decorations, do all the dishes, or anything else involved in setting the scene, all by yourself. If others offer, accept their help. If they don’t, then prod those lazy duffs off the couch and march them into the kitchen. Many hands make for light work. And it’s a lot more fun.

    6. If panic attacks, duck

    Not under the table into the fetal position. Duck out—to the bathroom, for some deep breathing. Step outside for some fresh air and a larger perspective. Take a walk, play with the kids. Or just start in on those dishes in the kitchen.

    7. Express what you’re feeling

    It’s probably not a good idea, as you’re serving the ham, to announce to the room: “I’m having a panic attack.” But you might want to seek out someone you trust and tell them what’s going on. Why? It lets off some of the pressure that anxiety builds up. You don’t have to suffer alone.

    8. Talk to somebody who’s sympathetic

    Not the family member who’s liable to say: “Snap out of it!” Not the relative who’s uncomfortable with his own emotions, let alone yours. Instead, find someone who understands what you’re going through. It’s a good bet that over half the people gathered together (probably more) deal with anxiety. You only need to find one of those fellow sufferers to talk to. Pull that person aside and say: “I’m feeling anxious right now and can’t seem to shake it.”

    9. Distract yourself

    Count how many red and green objects are in the room. Juggle the Christmas tree ornaments. Take notes on how your family behaves after a few stiff drinks (you can use the information in your next novel!). Find someone who looks more frazzled than you, and do something to make them feel less so. Try not to make it all about you, or your anxiety, even though it feels that way.

    10. Be the observer

    Observe the action going on around you as if you are the calm, still center of the storm. Observe your panic go up and down in intensity. Observe yourself observing yourself, as if you are standing in the back of a movie theater, watching yourself in the third row, watching your life on the screen.

    Remember, this too will pass. The anxiety, the day. And when it does, pat yourself on the back for having survived.


  2. Your Blog is Your Playground

    February 21, 2016 by Diane

    hand opening red curtain on white.

    There are rules when it comes to blogging. Rules like…

    Start With a Killer Title

     

    Make it catchy. Add a power word. Include the phrase “ Top Ten…” or “Five Tips…,” otherwise no one, according to the experts, will want to read it.

    Write a sentence or two, describing your topic.

    Followed by a…

    Subheading

     

    So the reader can graze, decide where they want to pause for nourishment.

    Now drill down into your topic. Two or three sentences, tops.

    Add another subheading

     

    Explain stuff. Insert a quote from an expert, because goodness knows bloggers have no expertise. Then, to capture Google’s attention, add some links for readers to click on, like this: peekaboo.

    Time for another subheading

     

    Wrap the whole thing up by paraphrasing what you just said, because evidently the reader is too daft to remember a single word by the end of the post, which should be no longer than 2000 words, preferably nearer to 500.

    End with a call to action: Comment, you lazy so-and-so.

    And there you have it; a template for a successful blog.

    Right?

    Wrong.

    I’ve lead you astray.

    This isn’t the way to blog

     

    It’s how to blindly follow the rules so you’ll sound like 75 percent of the other blogs on the internet and lose your voice in the process, which is exactly what happened to me.

    I was doing the ten-best, fifteen-ways-to whatever, and a funny thing happened. The cold I had caught, and recovered from, came back to finish the job by taking up residence in my lungs. And I literally lost my voice.

    Like Sinatra in his later years.

    Except Sinatra still had his rhythm, his swing. He was still ‘ol Blue Eyes, just…raspy.

    I’m thinking of Sinatra now, because he would have been 100 years old if he was alive today. I’m thinking of how Sinatra made a comeback after Ave Gardner fled, after the studios wouldn’t touch him, after his singing career went skidding down dead man’s alley.

    Sinatra reinvented himself. He begged to get cast in the film From Here to Eternity, and won an Oscar. He hooked up with Nelson Riddle and developed that swingin’ sound, that cool persona, that man-in-a-fedora-under-a-streetlight that young men tried to emulate.

    I’m thinking of Sinatra now, because I’m wrestling with my identity as an artist. I want to do it my waynot the ten-best-ways touted on the internet.

    My way.

    Whatever that way is.

    And if a reader wants to follow, I’ll count myself blessed. If not, I’ll shout onto the blank page until I grow hoarse or bored, or discover something amazing about myself as a writer. This blog is my playground. I’d forgotten that.

    Rules? Pish posh.

    Life is short. Own your creativity. Own your voice. Do it your way.

    The world will be richer for it.


  3. When Panic Attacks, Duck! Tips for Surviving the Holidays

    December 6, 2015 by Diane

    Santa Claus

    Holidays can be stressful, whether you struggle with anxiety or not. But with a sensitive nervous system, all of the hustle and bustle of the season can be the tipping point that sends you into full-blown panic. Here are my tips on how to survive the holidays, and what to do if panic does attack.

    1. Pace yourself

    Christmas is a time of giving and receiving. Don’t give all of your energy to buying and wrapping presents, standing in lines, driving from mall to mall, and attending every party you’re invited to attend. All of these activities will zap whatever energy you’ve got if you don’t allow yourself downtime. Here’s where the receiving comes in. Receive the gift of slacking off in front of the television with a bowl of popcorn. Receive the gift of letting other people do some of the shlepping around. Receive the gift of taking a nap, or a long hot bath, or drinking a glass of wine, your feet in slippers, a good book at hand. And forget about perfection. Kick that demon to the curb. Whatever gift you choose, whatever meal you plan, is good enough.

    2. Take care

    Are you eating well? Exercising? Getting enough sleep? Spending time in nature or in some other sacred space? You’ll need to make an extra effort to take care of yourself when the stress of holidays is upon you. Sweets are plentiful, but limit the sugar, as it feeds anxiety. Ditto for caffeine. Cold weather may keep you indoors, but you can still do some stretching, Tai Chi, Qi Gong, calisthenics, or just dance around the living room in your pjs to release tension. Maintain a sleep schedule, and include a pre-sleep ritual like turning off the tv, cell phone and computer a half hour before you slip under the covers. And try to keep the volume down on the radio. Noise batters the nerves, too.

    3. Slow down

    Tis’ the season to feel rushed. What’s a body to do? Sloooooooow doooooooown. Make all of your movements slower. Walk, talk, whatever it is you’re doing, do it at a more leisurely pace. This will help to calm your heart, unclench your muscles, and lower your blood pressure.

    4. Be mindful

    Instead of thinking about all of the tasks ahead of you, bring your attention to the present moment. Focus on what you’re doing, like a camera zooming in for a close-up. Time will seem to expand, and you’ll feel less overwhelmed.

    5. Ask for help

    Don’t try to cook the whole meal, hang all the decorations, do all the dishes, or anything else involved in setting the scene, all by yourself. If others offer, accept their help. If they don’t, then prod those lazy duffs off the couch and march them into the kitchen. Many hands make for light work. And it’s a lot more fun.

    6. If panic attacks, duck

    Not under the table, into the fetal position. Duck out—to the bathroom, for some deep breathing. Step outside for some fresh air and a larger perspective. Take a walk, play with the kids. Or just start in on those dishes in the kitchen.

    7. Express what you’re feeling

    It’s probably not a good idea, as you’re serving the ham, to announce to the room: “I’m having a panic attack.” But you might want to seek out someone you trust and tell them what’s going on. Why? It lets off some of the pressure that anxiety builds up. You don’t have to suffer alone.

    8. Talk to somebody who’s sympathetic

    Not the family member who’s liable to say: “Snap out of it!” Not the relative who’s uncomfortable with his own emotions, let alone yours. Instead, find someone who understands what you’re going through. It’s a good bet that over half the people gathered together (probably more) deal with anxiety. You only need to find one of those fellow sufferers to talk to. Pull that person aside and say: “I’m feeling anxious right now and can’t seem to shake it.”

    9. Distract yourself

    Count how many red and green objects are in the room. Juggle the Christmas tree ornaments. Take notes on how your family behaves after a few stiff drinks. You can use the information in your next novel. Find someone who looks more frazzled than you, and do something to make them feel less so. Try not to make it all about you, or your anxiety, even though it feels that way.

    10. Be the observer

    Observe the action going on around you as if you are the calm, still center of the storm. Observe your panic go up and down in intensity. Observe yourself observing yourself, as if you are standing in the back of a movie theater, watching yourself in the third row, watching your life on the screen.

    Remember…this too will pass. The anxiety, the day. And when it does, pat yourself on the back for having survived.