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Blog 42: Anger & Anxiety # 3-Healthy Anger finally!

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Fight or flight- African Style

Today is the final blog about Anger & Anxiety, at least for now. One final way Anger and Anxiety are linked is that the strong fear of someone being Angry with us, scares the pee out of many of us humans. Unfortunately Anger can be, and often is, used unhealthily to control and manipulate others due to how uncomfortable most humans feel when someone is angry with them. Fear of loved one’s Anger causes great anxiety and often a loss of our sense of self. This is evidenced by how many people placate their angry family member(s), rather than firmly standing their ground and asking for what they really want. Some of my clients are living with an often explosive and angry family member. These clients live in chronic anxiety anticipating the upcoming explosion. The fact that anger’s eruption is somewhat unpredictable just makes the anxiety worse. Many humans would rather temporarily placate, and let go of what we desire, to avoid experiencing the blast of rage that may occur if we stand up for those desires.

I have lived with the fear of Anger a good portion of my life. In the past I lived with an angry family member (who was terribly treated and had a good reason for the anger, but not much control over it.) I have also feared friends and coworkers being angry with me. AND, what has caused even greater problems, I have feared and been blind to my own Anger. It has taken lots of work, with wise and professional support, for me to make peace with Anger and to stop fearing it. I have had to accept my own Anger, and the fact that at times, I can be an angry person. (Which wreaks havoc with my own image of my goodness). Breaking up with the need to be terminally nice, was a related issue, but one I will save for different blog. However, the journey has been well worth the struggle and living on the side of healthy Anger and the acceptance of this strong emotion has brought me great joy and much healthier relationships.

What I have found is that living in fear, and especially, ignorance of our own Anger is a harmful place to be. Unresolved and unaddressed anger leaks out and causes great harm and often, we can get caught in ruts of bitterness and resentment. Both of which cause irreparable harm to our bodies and relationships. I recently have been re-reading old journals and I came across a passage I wrote a while ago when I was really wrestling with my own unhealthy expressions of Anger. Though it is old material, I will include a small portion as it will illustrate my point about the need for healthy Anger better than just giving factual content.

Journal Entry: “Wow, what a journey this has been. Please continue to let the words and concepts of honesty and healing settle deeply into my soul, transcending and traversing any areas of blockage, confusion, or stuck buried resentment or bitterness. I want none of these now, they are not helpful to me, nor are they worthy of me.  For resentment and bitterness are at the core postures of helplessness and victimhood. They are knee-jerk responses that can come after experiencing being harmed, hurt or betrayed, but when I am not willing to deal with or confront the damaging influence. So the energy of angry pain, instead of being worked out through appropriate conflict coming from confrontation and the energetic attempts to make events feel fair and right to both of our body’s and beings, leaks out into stagnant pools of resentment and bitterness. This stuck energy swirls round and round but goes nowhere. These emotions are often a trap of self-pity, and fear of the energetic needs of real human relationships, which are messy & beautiful, harmonious & fractured, joyful & sad. There are seasons in every deep relationships. But resentment and bitterness keep the relationships stuck in dank cold water. The usual  warmth of connection, companionship & sexuality significantly decreased or absent all together.”  END OF ENTRY

Why talk about Anger anyway? Anger is a universal human emotion that often gets a bad rap, mostly because when humans are angry it is very hard to rationally make choices that improve the situation that is causing Anger in the first place. When we are very angry, our net-cortex is mostly off-line. Many times Angry energy causes people to act badly and use Anger for power and control, dominance, etc. No one likes to be scared so we give angry people a wide berth. But Anger is an important aspect of our humanity and an emotion we really need to pay attention to and learn how to properly express if we want to live a healthy and happy existence.

Anger is a good and important emotion. Humans need to be able to experience and express Anger in order to lead healthy lives. Anger is that strong message from our bodies that we feel threatened, that we have been, or are about to be, harmed or hurt. A healthy relationship to our own Anger allows us to perceive the “threat” early on. That allows the anger “energy” to help us say “NO”, or to set a boundary, or worst case, fight back to protect our lives. Allowing yourself to connect to your Anger in a potentially dangerous situation can save your life.

This actually happened to a friend of mine. In her early 20’s she was in a dangerous area late at night and 2 men tried to kidnap her. The driver stayed in the car while the other man tried to drag her into the back seat. Her Anger became her best ally. She felt a surge of adrenaline and rage, and she fought back with such powerful angry energy that she beat her assailant up and yanked out hunks of his hair. The other man drove off in terror, he was so frightened by her rage. (Imagine of the Amazon warrior woman archetype here.) So her ability to access her Anger was her best friend that night.

So in closing, don’t be afraid of your own Anger. It is an important emotion and one that allows us to be fully human. Even the Bible (written over  2000 years ago) has a saying, “Be angry but do not sin.” Practice allowing healthy Anger expression when needed vs. letting it leak out in other ways. Or keeping it inside and poisoning our own bodies.  As always, I am eager to here how it goes. Please write and share about your own journey with Anger!

Going Deeper

1.) Can you describe a time when you felt and expressed your own anger in a healthy and appropriate manner? How did it go? Who are the people who are more open to allowing your healthy expression of any emotion? If you have no one who can do this or very few, adding some new emotionally healthy friendships may be a great idea.

2.) How is your boundary system? In your daily life, how does anger and boundaries interact, if they do at all? Are you able to say NO, and hold your position even if the other person gets angry with you?

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BLOG 41: Anger & Anxiety:Part two- Poems about rage.

Let’s take a break today from all the Left brain activity consisting of helpful facts and materials about Anger and Anxiety. Let us slip over to our Right brains and connect to the subject in the intuitive, feeling, and creative realm.

I find writing poetry a wonderful outlet for creativity (by that way, expressing our creative energies decreases sensations of anxiety), as well as for off-loading excess emotional energy and anxious activation caused by big feeling states.

This first poem was written years ago as I finally became aware of the old Anger still living in my cells and belly, that had been lurking mostly under my conscious awareness. (I bet the people closest to me were aware of it but I was mostly clueless.) So, when the Anger got so big I could no longer smother and ignore it, I became aware of it but had no idea how to express or get rid of it. I felt terrified and constipated by this stuck angry place inside of my body. So I wrote this poem entitled, “Lucky Bastards”.

Lucky Bastards

Rage is cadged, locked tight

in the castle of my heart

the key lost, some years ago

by my careless hands,

more concerned with building

a stage, on which to play a life,

unable to retain, what’s actual, real.

 

Preferring to paint pretty pictures

others praise, to the middle tint

of authentic life, clouded by gray days

and bouts of rage, marring the pretense

of perfection and poise.

 

Princesses can sulk and pout

but rage is beneath them.

It’s the province of paupers and Princes.

I watch as they rant and rage,

perched decorously on my perfect stage

thinking, “those lucky bastards.”

The second poem was also written a long time ago. My early work as a new therapist trying to support abused clients, was one of the catalysts that brought the beginnings of awareness to my own anger. This Anger, left over, from my own early years of being mistreated; at home at times, school bullying, abusive Spiritual leadership, and maltreatment from tyrannical nasty bosses. Not only did I feel my body’s truth, somehow I was still pissed about it all. Now I was also becoming more aware of new Anger arising. Infuriated by hearing the horror stories coming out in my counseling sessions with teenage clients. Many, of whom, were being mistreated and/or not protected by their parents. This poem arose from my body, almost like vomit from the belly. A visceral response to the counseling work with these young women.

“Helpless Rage for a drowning client”

My rage is hidden, shy, sly.

It rises and I turn to look

and it’s already gone

like the view in the rear view mirror.

 

The parents are killing her, I say.

But the Bureaucratic bunglers don’t stop them

everyone looks the other way

and she is drowning in front of my eyes.

I give her a breath of clean air

here and there, but stand aside,

as she thrashes, like a good citizen,

while they murder her by inches,

and hack her soul to bits.

 

I want to stab them, slash them

into ribbons, and feed her their flesh

but it will do no good

nothing does. So I take up

again, my useless vigil

and give her another breath.

By Wanda Brothers

As you could probably tell from the poems, at that point in my life I had not learned yet to healthily experience and express my Anger. These skills did, and are continuing to, come, but it took professional support and years of work.

We will talk more about Anger and Anxiety in the next blog in this series, focusing on a few of the problematic outcomes from refusing to accept, acknowledge and deal with old or current hurt and pain. These outcomes, Anger’s cousins, are called Bitterness and Resentment and they not only make us, and our loved ones, miserable but they cause tremendous anxiety. And finally, we will focus on healthy Anger.

Please send comments that let the rest of us know about your own struggles with Anger and learning how to deal with it in a healthy manner. We can always learn from each other in every aspect of life. It’s one of the things that makes life worth living.

IMG_0531 In a great mother and daughter bond, anger is still allowed.

Going Deeper:

1.)  What is your visceral/body response to either or both of the poems? Now, what are your emotional and mental responses?  Can you relate to the struggle of buried anger?

2.) How do you deal with old hurts and wounds? Most buried Angry/Rage comes from being harmed or betrayed by our loved ones or other humans. Are you able to confront and move on or do you carry old somatic sensations of Anger and pain inside?

Blog 40: Anger & Anxiety- Part 1

In today’s blog we will discuss Anger and Anxiety. Anger is an important emotion experienced by humans of every world culture. However, this strong feeling/emotion is often a tricky feeling to experience and to navigate healthily. We have all seen Anger expressed in unhealthy ways (just watch most action adventure movies) and for this reason Anger has often gotten a bad rap.

We will address healthy Anger in the next blog, but today we will explore how Anger and Anxiety are connected. While it may seem they are opposite emotions — Anger is often experienced as an emotion expanding our energy into the world, and Anxiety as an emotion that contracts us away from the world—they are often linked. So, what is the relationship between Anger and Anxiety?

First off, both Anger and Anxiety are sensations/emotions many of us experience as extremely uncomfortable, and the expression of both emotions are fairly hard to disguise.  Many people experience and express consistent Anxiety as chronic irritation, and may not even understand they are anxious. If you would measure their physiology, (levels of stress hormones and the amount of activation in the Autonomic Nervous Systems—ANS) you find their ANS is agitated and dis-regulated, hence the chronic irritation. If you are feeling happy, content, and life is going well, there is little need to be irritable, is there?

Frankly, Anger is scary for most of us, it is a big, and very powerful sensation and experiencing it can feel like it could swallow us whole. It can be extra difficult for women who are often socialized from babyhood that nice girls don’t get angry. We have often heard angry women being described as that “B” word that has kept many females stuck in the prison of nice. (Yes, I mean Bitch!)  Over the years many a woman has been stopped from angrily voicing her true thoughts and feelings, fearing that label. (Though it seems the new generation of young women are less bothered by it than my generation.) However, voicing our thoughts and feelings is critically important for our emotional and physiological health, as well as for changing things that need to be changed. As the bumper sticker so aptly states, “Well behaved women seldom make history.” I would argue that holds true for men as well. It is often the humans who have behaved against culture norms that have changed our world for the better.

Men often struggle with the emotion of Anger as well. However, often the male struggle is with controlling the expression of Anger, not so much not allowing themselves to feel it. Again, socialization plays a big role in our childhood, as well as our adult, behavior. Generally if you go watch young children at recess, the girls are often giggling and playing together, and the boys are fighting with sticks, or whatever vaguely weapon-shaped objects they can find. It’s our gender differences showing up in our play. Our brain wiring, hormonal systems and socialization are vastly different from that of the opposite sex. If we can understand that and work with those differences instead of stigmatizing each other, the world would be a kinder place.

So many human beings become automatically Anxious when we experience the emotion of Anger, whether it’s our own Anger or the Anger of someone else directed at us. Anger is not often handled well in workplaces, families, etc. Sometimes people get stuck in Anger and are not be able to discharge it healthily, or may not want to let it go. Anger can be a secondary emotion, coming up repeatedly after we have been hurt by another person. Sometimes after being emotionally wounded, it is easier (and often more pleasant) to feel Anger rather than the underlying hurt or sadness, or the helplessness to do anything about the pain of betrayal. Feeling Anger is correlated emotionally with the threat of harm, being stuck in Anger often keeps our bodies stuck in threat physiology, which causes physiological anxiety just by its very nature.

We will explore more about Anger and Anxiety and talk about healthy Anger in part 2 of this blog.  In closing, I encourage my readers to be curious about your own relationship to Anger. How does Anger impact your life, your health, and your relationships? I would love to hear any thoughts people are willing to share.

Angry woman
Frustrated and angry-A big emotion

Going Deeper

1.) What do you think or feel when you read about Anger? Do you have a healthy relationship to your own Anger? What about to your loved one’s Anger? Do you express anger directly, or do you let it leak out in other ways that are less frightening but still cause great damage? (I.e. the silent treatment, passive aggressive behaviors, etc.)

2.) How does your body respond to Anger in general? How does it react to other’s Anger? Do you retract, or do you desire to fight back and defend yourself?

Blog 27: Let the fear fall away- Intolerable sensations and addiction.

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Thanks to my tech savvy sister, I  have recently joined twitter! As all new experiences do, it has really stimulated creativity. (Unfortunately, I also felt the rush of anxiety that accompanies the experience of doing something new for the first time.) But I have learned from experience, if you stay focused on the creativity and keep at it, the anxiety will drop away. This was not always the case though, and this rush of anxiety is one reason many people shy away from new experiences, people, situations, and opportunities. If feels so uncomfortable they give in to it and do not move forward.

This was the topic of my tweet today, intolerable sensations and feelings! In previous blogs I have shared how the body communicates in sensation and feelings, not in words. And, how sensations are the precursor to emotions. That tightness in your chest and belly, the cramping of your gut, the buzzing, zinging energy shooting up your core, these are your body’s words and messages. It is your body, trying to tell you how it feels about what you are doing, and what it needs from you to be at peace.

To understand addiction and to break the addictive cycle, you must understand AND listen when your body communicates.  Intolerable sensations drive the cycle of addiction. Addictions do not start out as a full-blown addiction but as an experience you have tried or used that made you feel good. Then you do more of it to feel better, and eventually you must have it, use it, do it, in order to just maintain equilibrium. Now you are addicted! And, you no longer feel the pleasure, you just do it to not feel miserable. That is what sucks about addiction, the pleasure is gone and its all about staying out of pain. So what differentiates people who drink socially for enjoyment but stop at 1 or 2 drinks and someone struggling with alcoholism who needs to start the day with a drink?  There are quite a few reasons, but the one I will focus upon today is the way people interpret big sensations/feelings as an intolerable feeling.

I have worked with trauma and addiction for 15 years now and every person that I have seen who has the courage to fight the addictive cycle is full of intolerable sensations. Their bodies are miserable and those sensations and emotions are so uncomfortable and feel so strong, that the person grabs the food, bottle, porn site, etc., just to get a sense of relief, or to numb out in order to not feel those miserable feelings. And, if you keep doing that, the cycle cannot be broken.

What needs to happen is you must MAKE A NEW ASSOCIATION WITH THAT OLD UPSETTING SENSATION! When you feel that internal misery and everything in you screams for your addiction, you stop and do something else. You try to be with that sensation that feels so awful and listen to it. This is easier to do with support, such as with a body-focused therapist, or in a 12 step program, but it has to be done. Here is a very simple example, when working with clients who struggle with binge eating. When on the verge of a binge, I have them stop and notice the craving sensation, to identify where in the body they most notice it, and to touch that place kindly and ask their body, “What am I really hungry for?”

Making a new association may sound too simple, but I have used this principle countless times to help clients heal from trauma and break their addictive cycles. See www.traumahealing.org or more information or go to my website www.sdtraumatherapy.com and read about Somatic Experiencing.This powerful, research-based modality, heals trauma and breaks addictive cycles. Simply talking about the struggle or addiction does not solve it. You must work with the person’s body and Autonomic Nervous system.

So this week, if you are noticing some unpleasant or seemingly intolerable body sensations, stop and listen to your body as you would to a new lover, spouse, or a beloved child. Try to discern your body’s messages and work on making a new association with the old sensation, i.e. learning. If you struggle with an addiction, you must learn to listen and settle your body instead of reacting and racing back to your old frenemy, the cycle of addiction. Please write and let me know how this works for you!

(If you want shorter blocks of information from me more regularly, please follow my twitter feed, wandabrosSE.)

Going deeper:

1.) Which sensations do you most often experience? Unpleasant, pleasant or neutral sensations? Which sensations and emotions do you find most intolerable, i.e., tension, anxious, shakiness, empty numbness, rage, fear, shame, disgust, etc?

2.) What do you typically do when you feel intolerable sensations? If you have an addiction or are working on developing one, what is your “substance or habit” of choice? Keeping in mind overworking or being on your phone/device constantly is an addiction as well, just not a ingestible one.

3 week anxiety reduction workshops available. Contact my website for more details.  Mentions this blog and receive a 10% discount.

Love & Anxiety #24: Stress Physiology: The other side of the coin.

You know how sometimes life can feel too heavy, like there is just too much going on? Have you been there, recently?  I have lived there the past month. There has been a lot going on recently, including a very ill family member who happens to live 3000 miles away. Distance blocks certain things, but seems to amplify others. Such as the heavy, dense sensation of dread in my chest and belly, as I am made so aware of my own helplessness and inability to make things better, or to protect loved ones from pain.

And, like you I am sure, when my body is in this state of overwhelm, when the heavy dread feels all-consuming, like a dense fog taking over a previously sunny day, I am unable to experience all the good that is still in my life, such as friends, love, health, work, clean water, safety, etc. I want to feel the good, I try to, but in my body it “feels” like this heavy feeling is winning. That it will be my reality forever! There is a physiological reason for this phenomena, the temporary inability to perceive good when we feel threatened or in danger and it comes from the nature of our Autonomic Nervous System (ANS).

The metaphor of a coin helps explain this phenomena of our ANS. Like a coin, our physiology has two sides or modes and they are mutually exclusive of each other. In other words, you cannot be in both modes at once. Just like a coin, when you flip it repeatedly you will only get Heads or Tails, not Heads & Tails. In this Universe, with that type of matter, you can only have one or the other.

I am over simplifying a bit, but this is how our ANS works. In the moment, you can either experience heads or tails. You can be feeling safe, calm, and grounded, or be feeling stressed, anxious, and keyed up, i.e., feeling overwhelmed by your life. When the later is occurring, your body and ANS are in threat physiology. In this moment you are preparing to survive the danger you know is coming, or the danger you are looking out for, by worrying and over analyzing. If you care to notice anything besides your frantic, racing mind, most of your body systems are involved in this process. Your heart rate has changed, as well as your respiration and your digestion, to name a few. The body takes survival very seriously and this is why that dread-filled, heavy feeling can seem like a huge monster, (think 1970s movies of Godzilla flattening Japan) threatening your wellbeing. As if it is so powerful, it is impossible to shift it. But it is not impossible, just difficult.

It is important to remember that this feeling is part of being human, so as not to get too freaked out by it, or believe your future will be all pain and fear. Sometimes life is too much, things are too heavy and we feel alone, undone, and pounded down to our knees. When that occurs, it is also important to remember that you will NOT be feeling this way forever, it is a transitory feeling (though for some of us it may seem like a long transit), and there are ways to move out of it. What we need to recall in these moments is that just like that coin has two sides, our physiology does too. We have NOT lost the mode of safety and calm grounding, we are just not currently experiencing it. It is still available to us and we can get back to it. It helps to have that as our intention when we are caught in stress physiology. And, to ask ourselves, ‘what must I do to get back to the other mode of safety?’

It does help to add to our intention to change modes, tools that tune our bodies back into the other side of the “coin,” out of threat physiology, back to calm sense of safety. I will write about some of these in the next blog, so stay tuned. For those who don’t want to wait, if you re-read my past 10 blogs, in each one of them I include one or more research-based, helpful tools.

Up the crick, at least there is a paddle
Up the crick, at least there is a paddle

Going Deeper:

1.) Can you relate to this blog? Do you have times or seasons in your life that feel intolerable, or like they will never end and that you are doomed to feel this miserable forever? If so, can you look back and see you have moved through it? If so, what lessons have you learned from these times?

2.) What situations are most “heavy” for you, or cause you to experience threat or stress physiology? When you are in that place of stress and fear, are you able to recall your other mode of being? If so, what helps you get back to it?

Love & Anxiety #23: The Felt Sense & Anxiety

Today I am introducing the concept of the felt sense and how it relates to our body anxiety, using a “prayer” written by a doctor of Chinese medicine. I can not give credit to him because it was written anonymously. The next blog will flesh out this concept in a more linear fashion, but I think this is a great introduction!

Felt Sense Prayer    

I am the pain in your head, the knot in your stomach, the unspoken grief in your smile.

I am your high blood sugar, your elevated blood pressure, your fear of challenge, your lack of trust.

I am your hot flashes, your cold hands and feet, your agitation and your fatigue.

I am your shortness of breath, your fragile low back, the cramp in your neck, the despair in your sigh.

I am the pressure on your heart, the pain down your arm, your bloated abdomen, your constant hunger.

I am where you hurt, the fear that persists, your sadness of dreams unfulfilled.

I am your symptoms, the causes of your concern, the signs of imbalance, your condition of dis-ease.

 

You tend to disown me, suppress me, ignore me, inflate me, coddle me, condemn me.

I am not coming forth for myself as I am not separate from all that is you.

I come to garner your attention, to enjoin your embrace so I can reveal my secrets.

I have only your best interests at heart as I seek health and wholeness by simply announcing myself.

 

You usually want me to go away immediately, to disappear, to slink back into obscurity.

You mostly are irritated or frightened and many times shocked by my arrival.

From this stance you medicate in order to eradicate me.

Ignoring me, not exploring me, is your preferred response.

More times than not I am only the most recent notes of a long symphony, the most evident branches of roots that have been challenged for seasons.

 

So I implore you, I am a messenger with good news, as disturbing as I can be at times.

I am wanting to guide you back to those tender places in yourself,

the place where you can hold yourself with compassion and honesty.

If you look beyond my appearance you may find that I am a voice from your soul.

Calling to you from places deep within that seek your conscious alignment.

 

I may ask you to alter your diet, get more sleep, exercise regularly, breathe more consciously.

I might encourage you to see a vaster reality and worry less about the day to day fluctuations of life.

I may ask you to explore the bonds and the wounds of your relationships.

I may remind you to be more generous and expansive or to attend to protecting your heart from insult.

I might have you laugh more, spend more time in nature, eat when you are hungry and less  when pained or bored, spend time every day, if only for  a few minutes, being still.

 

Wherever I lead you, my hope is that you will realize that success will not be measured by my eradication, but by the shift in the internal landscape from which I emerge.

 I am your friend, not your enemy.  I have no desire to bring pain and suffering into your life.

I am simply tugging at your sleeve, too long immune to gentle nudges.

I desire for you to allow me to speak to you in a way that enlivens your higher instincts for self care.

My charge is to energize you to listen to me with the sensitive ear and heart

of a mother attending to her precious baby.

You are a being so vast, so complex, with amazing capacities for self-regulation and healing.

Let me be one of the harbingers that lead you to the mysterious core of your being

where insight and wisdom are naturally available when called upon with a sincere heart.  

Lucky from Uganda

Going Deeper:

  1. Can you relate to this prayer, does it resonate with your own body’s messages? If so, what changes might you make to better care for the amazing being that is your body?
  2. What messages does your body send you on a regular basis? Are they pleasant messages, ones of peace, relaxation and joy? Or, are they more often messages about exhaustion, pain, or anxiety? 

#21: Anxiety vs. Self-love

It has been quite some time since I last posted a blog. For a time, life in its many permutations got in the way of writing. Then, I had to deal with a bit of anxiety about beginning again. But my love for sharing this information finally got stronger than my anxiety. so here I am again- practicing Blog # 11. Thank you for your patience.

The last blog discussed accepting our humanness. Today I will up-the-ante and suggest not only accepting, BUT LOVING ourselves. What is your knee-jerk response to this idea? Some readers will yawn because they have mastered this years ago, but some of us really need some movement toward Self-love. We have been taught “to love our own self” means we are selfish or even narcissistic. So let’s break it down a bit today. What does Self-Love look like practically in daily life? And, most importantly for today’s blog, what does that have to do with our anxiety levels?

Quite a lot it turns out! The amount of love you have for yourself has a huge impact on your anxiety levels. Unfortunately, so does the amount of hate/disgust or impatience you wrestle with internally.

Here is how it breaks down. Each one of us has a relationship with ourselves, whether we are aware of it or not. We either treat ourselves with love, respect and dignity, or with anger, disrespect and frustration. An easy means of discerning this, is to monitor your inner voice. Your most consistent self-talk is one of the best indicators of your level of self-love. How do you talk to yourself when you mess up, or are having a bad day? If you are kind and supportive, you probably have a good amount of self love. But, many of us pile on the criticism and disgust when we don’t measure up to our inner expectations. We view our behavior and intentions through harsh and cruel lenses, and sometimes say things internally we might not even say to our worst enemy, and certainly never to our best friends! This punitive, angry voice just amps the level of anxiety we are already experiencing, because the brain processes emotional rejection in the same area as it does with physical pain. When we get rejected from the outside, or the INSIDE, we feel unsafe, unloved and in danger!

On the other hand, a great way to show a human being s/he is secure and safe in the world, is to tangibly love them! To be kind and generous and accepting of them, even when they have a bad day. Being loved is what each one of us craves, whether we will admit it or not. When I know I am deeply loved, my anxieties and worries are pushed into the background, or even out of my awareness. If we all treated ourselves the way we treat our beloved children or our best friends, most of us would experience much more peace and happiness on a regular basis.

To give a cliff-notes explanation for why most of us have a consistent internal voice, either positive or negative- it is connected to the internalization of our early experiences. http://en.wikipedia.org/wiki/Internalization. We internalize the predominate ways and attitudes by which we were treated in childhood, and by adulthood we have made them our own. So a critical mother resides in our heads after hearing her frustration year by year. Or, a nurturing positive father “talks” positively internally when we had a bad day. The good news is that this negative internal voice can be turned into a loving and positive one with some awareness and deliberate work. Loving ourselves is a big means of changing this voice.

Try this simple experiment this week if you dare. Every morning as you get ready for the day, look at yourself in the mirror and say aloud, “I love myself period”! (Not only when I succeed or look hot.) Even when you are feeling scared or anxious, or have made a mistake, do it again. Say, ‘I love myself period’! See what happens and let me know. Though it may be hard for some, I encourage all of you to try it for a few weeks and see what a difference it makes.

Going deeper:
1.) What is your automatic reaction to the thought of Loving yourself, Period! If this is an easy concept, think about why that is. If it is a challenging or impossible one, what early experiences have you had with criticism or rejection that are influencing how you view yourself?
2.) What happens when you try this experiment? Does it get easier each day, or more difficult? What reason(s) do you come up with that you are not lovable, period? If so, ask someone who loves you if this reason is true.

Love & Anxiety #3- Worry, a too familiar companion!

Before we discuss tools for turning off the hair-trigger Avoid system in your brain, I want to talk about the habit of worry! It’s counter-productive to put effort into learning to calm down if you just upset and trigger your avoid system 5 minutes later by worrying.

Many of us are our own worst enemies and consistently turn on our own Avoid systems by manufacturing danger that is not real, i.e. worrying. The people with the fairly constant danger signaling are people who struggle with worry. Have you noticed how tight and miserable your body gets when you worry? Thoughts are very powerful. You have an “immaterial worrying thought” enter your mind, but it leaves a material trace which impacts your brain, and changes your body. This process is very important to understand. When clients grasp this information, it signs the death warrant to their habit of worrying.

Worriers, almost always, focus on imagined worst-case scenarios. Many clients tell me this habit makes them feel more prepared in case of danger. However, being tense and braced does not produce quick reaction times, or allow us to go with the flow of events. A stiff tree cracks in a big storm, while a flexible one will just whip back and forth with the wind. Sometimes surrendering to the present moment is less traumatic than fighting against it.

When people are stuck in obsessive thinking, or worrying about worst-case scenarios, their Cerebral Cortex and five senses will attempt to send the message that life looks ok. But because their avoid system is on high alert, their body experiences the physiological consequences of too much adrenaline and cortisol racing through it, like a NASCAR driver. So, to make sense of the body sensations of high anxiety, the worrier focuses on the next bad event she is sure is around the corner. She will often find one, because, we do see what we are looking for a majority of the time. Or, in a marriage, the worrier will often project the problem onto the spouse, more about that in another blog.

The good news is that worry is just another bad habit, and if you learned how to do it, you can unlearn how to worry. Of course, calming down the body and the mind will help put you in an atmosphere that will make it easier to fight off the worry. You can’t control every thought that hits your brain, but you get to choose to give each one attention, or to ignore it and let it pass on without having it stick. Another helpful tool is to talk back to the ANTS (Automatic Negative Thoughts), to stop worrying. Use your grown-up logical brain to refute the imagined horror that is just a figment of your imagination. Your body and brain will thank you, and so will your bank account. People who live in consistent stress and worry have 147% higher health care costs.

Going deeper:

1.What do you worry about? Especially, is there a consistent worry about something that never happens, but the fear of it stays stuck in your mind?

2.What are your ANTS? Write down a statement that refutes each one of your ANTS to use when the worry hits.

To learn how to evict the anxiety in your life, join one of my 3-wk anxiety reduction workshops. Go to http://www.sdtraumatherapy.com for more information. Mention this blog when you sign up and receive a 10% discount! Happy Loving.