Tag Archives: Anxiety

The Mind Doesn’t Know The Difference

26 Monday Nov 2012

Posted by in Healthy Mind

≈ 2 Comments

Tags

, , , , , , , , , , , , , , , , ,

The mind doesn’t know if you actually did something or just thought about it. Research has shown that without a stressful event actually happening, we can create anxiety along with the chemical release of the stress hormones cortisol and adrenaline, just by thinking about such an event. These hormones provide the “fight or flight” response, increased heart rate and increased blood pressure.

The converse is true.  When we have pleasant, calm or happy thoughts, the biochemical production and release of serotonin and dopamine occurs.

How you think has a direct correlation to how you feel. Since our thoughts create a cascade of chemical releases, and we know our thoughts can produce healthy or unhealthy hormones, we do have some control over our well-being.

Here are some ways to shift to calmer, happier thinking:

Focus on gratitude, being thankful, looking for the happiest moment of the day, or meditating. Ease up on perfectionism, laugh and play more. Remind yourself throughout the day to check in with your thoughts.  You could do this each time you reach for the phone, stop at a red light, just before you eat, or when you wake up and just before you go to sleep.

If you are feeling stressed, it may be time to look more closely at your thinking and choose to look at situations differently.

Love, Health & Happiness,

Phyllis

Advertisement

Perfectly Imperfect

02 Monday Jul 2012

Posted by in Healthy Mind

≈ 6 Comments

Tags

, , , , ,

Perfectionism is a trait often learned in childhood and carried into adulthood.  Unfortunately, functioning to do things perfectly often takes more time and energy.  It can also put us in a chronic state of feeling stressed and anxious, by the pressure we put on ourselves or the perceived pressure others put on us.

Who might you be trying to please or impress, or is it now just a habit or a way of life?

Do you hold yourself back from having people over because your home isn’t perfectly decorated, straightened up, or spotless with everything in its place? Or have you refused to do something that looks like fun, like tennis, golf, knitting, or any other activity, because you aren’t very good at it yet?

Those of us who have been perfectionists miss out on enjoying the process along the way, and seeing the beauty in things rather than the flaws. There is a better way. It’s okay to be “good enough,” for our living space to be clean enough, and for us to slow down and not rush or spend so much time on a task until it is perfect, that we never complete it or that we resent the amount of time spent on it.

If you wait for everything to be perfect you will miss out on the enjoyment of life.  Allow yourself to be good enough. Aim for enjoyment. Set your priorities, and determine where it is worth producing a perfect result and where good enough will suffice.  And while you are at it, don’t expect others to be perfect either.

Love, Health & Happiness,

Phyllis

Moment by Moment

18 Monday Jun 2012

Posted by in Healthy Mind

≈ 4 Comments

Tags

, , , , , , , , , , , , , , , , , , ,

Moment by Moment“I have everything I need in this very moment.”  This is one my favorite statements I say to myself when I’m feeling overwhelmed, worrying about the future, or caught up about something in the past.  That doesn’t mean I don’t make plans, set goals and make “To-Do” lists.

When you think about it, what do you really need?  Saying, “I have everything I need in this very moment,” at a core level, is true.  It’s a mind-set that can produce a sense of well-being by lowering stress, anxiety, fear, anger and resentment. You may need to pay a bill next week, deal with a difficult person at work or at a social gathering soon, or are worried about retiring in 20 years. Yet, today in this very moment, you are okay and have enough for right now.

As long as your basic needs are met each day, you truly have everything you need in this moment. Many of us are fortunate to have much more than our basic needs.  We may have a computer or smart phone to access knowledge, a job to earn money, a car to get around, good friends or family who love you or a pet you are fond of.  You may also have a body that functions well most days, allowing you to do all that you do in a day.

Have you noticed that over the course of your life, that most things work out? How many meals have you missed or nights have you not had a place to sleep?  Take a moment to feel, that in this very moment, you have everything you need and you are okay.  Have faith and trust that everything you need will show up. I’ve noticed that the more I live from the place of “all is well in this moment,” the more all is well in every moment.

Love, Health & Happiness,

Phyllis

Sweet Dreams

05 Tuesday Jun 2012

Posted by in Healthy Body, Healthy Mind

≈ 4 Comments

Tags

, , , , , , , , , , , , , , ,

Sweet DreamsSleep deprivation seems to be the latest chronic condition.  Yes, there are a lot of things that may keep us up at night, and when you think about it, we can only tend to things in the present moment of our waking life.  With that said, here are some suggestions that may help you get a better night sleep.

1.  To put your thoughts and worries to rest, take a few minutes before bed and write them down.  While you are at it, write down what ever is on your mind.  I’d also suggest you write a “to do” list for the next day.  All those things will be waiting for you when you wake up, so no need to visit them during the night.

2.  Next, just before turning off the light, write 3 -5 of your happiest moments of the day in a journal or notebook.  This shifts your mind to pleasant things prior to drifting off to sleep.

3. Turn out the light and surrender to a restful night sleep.  Know that there is nowhere you need to go and nothing you need to do.  The next, roughly 6-8 hours, are yours to sleep and allow your body to rest and rejuvenate.  If you are a visual person, you can visualize yourself sleeping peacefully, like the puppy above holding a favorite stuffed animal, or as Elizabeth Gilbert, in Eat, Pray, Love experienced, “being in the palm of God’s hand.”

May you have sweet dreams tonight!

Love, Health & Happiness,

Phyllis

You Live How You Breathe

22 Tuesday May 2012

Posted by in Healthy Body, Healthy Mind

≈ 2 Comments

Tags

, , , , , , , , , ,

I was once told, “You live how you breathe.”  At that time I was barely breathing enough to stay alive.  I wasn’t sick or struck with an illness, yet I could go for hours without taking a full breath.  I had developed a breathing pattern that was shallow and kept me from feeling grief, sadness, anxiety, and fear. It also prevented me from feeling happiness, joy, contentment, and a connection with myself and others.

Deep breathing, according to some researchers, is an effective, drug-free way of reducing stress and feelings of anxiety. The following is a breathing exercise from the American Academy of Family Physicians:

1.    Lie down flat on your back, placing one hand on your stomach and one hand on your chest;
2.    Slowly breathe in, making sure your stomach rises but your chest remains flat;
3.    Hold your breath for a second or two;
4.    Slowly exhale and allow your stomach to drop;
5.    Repeat for 3-5 breathes.

Breathing into your tummy puts you back in touch with yourself and your full range of feelings!

Love, Health & Happiness,

Phyllis