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Posts Tagged ‘mental health’

  1. Book Review: Habits of a Happy Brain

    January 27, 2016 by Diane

    I thought I’d start including book reviews on my site while I’m still off fishing. Here’s my most recent. Let me know if you like this feature!

    Habits of a Happy Brain

    I’ve read several books on rewiring the brain to overcome anxiety and depression by changing our thoughts. And goodness knows there’s a plethora of books on happiness. So I was pleased to discover a new angle on both subjects, because frankly, I’m stressed, and I would love to have those feel-good chemicals zipping around my body instead of the cortisol and adrenaline that I manufacture in Costco proportions.

    Imagine how delighted I was to discover that I can train my brain to switch on those happy chemicals and increase my feeling of well-being. What a nifty trick! I was eager to find out how.

    To begin with, the brain, I learned, has a big job to do: ensuring my survival. Which it seems to be doing rather seriously, ringing all those alarm bells 24/7. But when it sees something good for me, it shoots out those feel-good chemicals: dopamine, endorphin, oxytocin, and serotonin. Yay! The problem is, they don’t last long. Boo. They fizzle out and turn off. Pfft. Gone. And once again, my mammalian brain is back to scanning the environment for danger. Which it finds. Daily. In the news. On the radio. In the mirror. In my imagination.

    So how do I keep more of those feel-good chemicals active? Thankfully, this book explains the process. The author takes the reader through an explanation of how and why the mammal brain works the way it does, why it creates unhappiness, how new experiences stimulate the happy guys, and how to rewire the brain through 45 days of new habits.

    Wait, 45 days? I thought it only took 21 days to learn a new habit.

    Well, apparently 45 days is the required amount of time to boost these chemicals, so 45 days it is.

    But first, I need to know which of the good guys I’m lacking. Is it dopamine, that rewards me when I get what I need? Is it endorphin, that allows me to ignore pain? Is it oxytocin, that enables me to trust others and find safety in companionship? Or is it serotonin, motivating me to get respect?

    Well, let’s face it, I want more than 38 subscribers to my blog. And more than two retweets on my tweets. But isn’t that just an ego thing? Or is it a lack of serotonin?

    And yeah, I feel lonely, even though I’m around people every day. So maybe oxytocin is what I need.

    And I’m definitely aware of every twinge in my body, so it’s clear my endorphins aren’t doing their job.

    And I don’t always get what I need, or at least I don’t feel like I always get what I need, or have the time to achieve all that I want, so is lack of dopamine the culprit?

    The good news is, once I figure out which happy chemicals I’m short on, I can use the tools in this book to balance and easily access all four. How cool is that!

    My take? If  you struggle with anxiety or depression and want to feel more in control of your happiness, this is a book you might want to read. I also recommend it to ye who are fascinated by neuroscience and how to rewire the brain. Uh, that would be me.

    Category Book Reviews | Tags: ,, | 15 Comments

  2. 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.

    Category Fer Cryin' Out Loud | Tags: ,,,, | 6 Comments

  3. How to Soothe Body, Mind and Soul to Promote Healing

    November 15, 2015 by Diane

     

    Comfortable homey scene: Book on a tray with a candle

    I spent all of last week fighting a severe cold.

    Not fighting, really. Just lying in bed while it pummeled me.

    Some folks are masters at riding out a cold. Me? I’m cowed by the swagger of it. I crumble under its weight, pinned to the mattress, my world narrowed to the confines of my anxious mind. Without defenses to act as filter, the “what if” thoughts gain traction and I lie curled in my warm blanket believing that all of those books I’ve read on mindfulness and healing and treatments and nutrition are bunk. All of those words of wisdom didn’t slay the dragon. The dragon won.

    Oh, boo hoo. Cue the violin. The cello. The bass, for cryin’ out loud.

    Disgusted, I rise up. I’m done being sick! The surge of anger propels me to my feet, fumbling for thick socks, tucking a muffler around my throat, unwrapping a menthol lozenge, pulling on boots and jacket, flinging open the door and blinking at the thin winter sun, grateful for the blue sky. I walk the neighborhood and fill my senses with the signs of life. Life is bigger than the dragon. Life is everywhere. It’s in the oak trees that hold onto their stiff curled leaves. It’s in the squirrels dashing though fence holes carrying acorns in their jaws. It’s in the carload of children shoving each other in the back seat. It’s in the mossy roofs and the falcon cruising overhead with an eye for a thick brown mouse. It’s in the free little library stuffed with worn paperbacks that lean on each other for support. I saunter through the neighborhood and return home renewed in spirit but tired in body, my lymph glands swollen and painful from the work of draining, draining, draining.

    There is always something to buckle our knees from behind. We prepare ourselves for the worst and hope for the best. It’s the only way.

    When you’re feeling under the weather, here are ten steps to soothe your body, mind and soul as you weather the storm:

    1. Watch your thinking. Are your thoughts of the dreadful variety? Dwell on the opposite. For five minutes. Then ten. Then twenty. Be Shirley Temple at heart, Scarlett O’Hara in determination. Tell yourself: “I can choose to focus on my anxious thoughts, or I can choose to do what I can for myself in this moment to feel better.” Tell yourself: “I can choose to worry about this or I can be mindful of these thoughts and not spiral into the bottomless pit of anxiety.”
    2. Infuse yourself with healing energy. Here’s a short Qigong exercise to cleanse your lungs and clear away feelings of lethargy and sadness. Or try some of Donna Eden’s healing techniques, like this one to help a sore throat. If nothing else, her joyous vibe is a balm.
    3. Focus on what you love. The scruffy cat curled next to you. The man in the kitchen washing dishes. That kid who dreams of becoming an astronaut.
    4. Surround yourself with comfort. A soft blanket, your terrycloth robe, a book within arm’s reach, a fuzzy teddybear.
    5. Distract yourself. Watch funny movies. Read feel-good novels. I recommend The Rosie Project, anything by P.G. Wodehouse, or anything by Rosamunde Pilcher. Listen to audio books. Anything to distract you, to lift you from your lonely self.
    6. Take in nourishment. Warm broths. Herbal teas. Oatmeal. A protein smoothie. When you read, take in the inspirational words. When you walk, take in the abundance of life. Take in the memory of that fine day at the beach when a seagull kept you company and the waves rolled gently on the white sand.
    7. Let go. There’s nothing you need to do except allow your body to heal. You’re tired, so give in to the mattress. Let go of the body tension. Let go of those depressing thoughts that scratch at your throat.
    8. Drink up. Lots of water to flush away the virus lingering in the hallways of your immune system.
    9. Do self-soothing activities. Nap. Draw. Doodle. Write without regard to a finished product. Do crossword puzzles. Sip warm water. Meditate. Pray. Talk to someone who cares: your mother, your sister, your best friend, your lover, your spouse, your inner wise self, God. Whatever soothes the soul is good medicine.
    10. Look to the future. Tell yourself: “I look forward to feeling strong and healthy again.” Tell yourself: “This is a temporary situation and I will rise again.” Tell yourself: “I’m healing. I’m mending. I’m so over this friggin’ cold.” Buckle the knees of that dragon and gouge out it’s red eyes. The dragon is a bit player in your life’s comedy. Refuse to give it a starring role.

     

    And you? How do you soothe yourself when feeling under the weather?

    Category Fer Cryin' Out Loud | Tags: ,,,,,,,,,,, | 10 Comments

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