Anxiety

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A fellow blogger and follower of mine has all great content regarding anxiety, I highly encourage those who struggle with anxiety, fear, panic, and/or agoraphobia to check out his website Time For Anxiety. I personally struggle with social anxiety disorder (SAD) at times and it can be difficult for me to get through the tough times in social settings. This fellow blogger was kind enough to share some of his views about anxiety with me that really helped me, as I’m sure it will for you too. Below are a few words from him:

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Introduction to anxiety – The anxious mind is a tornado of fear based thoughts that seem to be never ending.  A brain loaded with anxiety can create disaster out of the innocuous.  It is important to remember that these thoughts, feelings, and sensations are all a creation of the mind, and not a result of a person’s environment.  People with anxiety may believe that their mental discomfort comes from their parents, their environment, a mean boss, or a hidden health emergency.  All of these excuses are wrong.  Anxiety may be enhanced by these reasons, but it is all a creation of the individual.
There is good news.  Anxiety is one of the most easily treatable conditions in the wide world of mental health issues.  I know it sounds unbelievable, but it is true.  The part that is most enticing is that medication is not needed for a person to transform from an anxious thinker to someone who can handle any situation or thought that is thrown their way.  Medication for anxiety does help to calm a person down who finds themselves in the depths of an anxious episode.  This is good, but when the medication fades away the anxiety will come back.  It is an endless cycle of anxiety, pills, anxiety, pills.  The medication is merely a band aid.
Every person has within themselves all of the tools necessary to confront their anxiety and take their lives back.  It is important to remember that everyone has anxiety, but those who are not affected by their anxiety have the ability to not give into the fear.  Anxiety is important.  It is a mental process that has evolved over time to protect humans against predators.  Sadly, the anxious brain was molded during the times when people had to worry about dangerous animals.  We still have the anxiety, but the fear it used to react to perfectly is no longer a part of our daily lives.  We now worry about our health, speaking in public, getting a job, and plenty of other life events that are scary, but in no way life-threatening.
Fight or flight is something everyone with anxiety experiences.  When faced with anxiety we can choose to stare it in the face, or we can choose to run from it.  I’m here to tell you that running from your anxious thoughts only gives them more strength.  It is frightening whenever your heart feels like it is going to pound out of your chest, or your mind starts creating the most frightening of thoughts.  Those events feel real.  Those sensations can give the person feeling them the sense that their world is crashing down, but what happens a few minutes after those sensations appear?  They go away.  They always go away.  The mind and body will always find their way back into a normal flow, perhaps a little bit shaken, but closer to normal than a few moments ago.
Anxiety is real.  Fear is real.  Both anxiety and fear will be with all of us forever.  The key is to accept these emotions as a part of life that everyone experiences.  Let these feelings in, take them for what they really are, and believe that you will not let those emotions control your life anymore.
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Codependency

What is Codependency?

“Codependency is living the myth that you can make yourself happy by trying to control people and events outside yourself. A sense of control, or the lack of it, is central to everything you do and think.

ie. Jennifer Fortisi is the ultimate supermom. She’s the president of the PTA, Brownie leader, and teachers aide. At church she leads a Bible study and coordinates meals for shut-ins. Her house is spotless, she volunteers at the library, and runs a veritable taxi service from her shining-clean station wagon, shuttling kids to and from ballet, karate, church, clubs, and school activities.

Why would anyone create such a hopelessly overwhelming schedule? Jennifer’s father was an alcoholic. She never knew what love and security felt like. Her parents never attended a single school function. Their house was always full of chaos and confusion. And now Jennifer is trying to fix all those things in her past by being the perfect wife and mother. All her frantic activity leaves her exhausted and depressed, with little emotional energy left for the kind of nurturance and love her children really need. Ironically, unless Jennifer deals with her compulsive need to control everything about her family’s life, her children will grow up with the same sense of abandonment and neglect that marred her own childhood.

Codependency is a generational and cultural epidemic. No less than tens of millions of Americans across two concurrent generations suffer problems of codependency. You are not exempt from the problem. The despair codependency has caused in your life is the reason you decided to pick up this workbook. The term codependency is a tool for your recovery. It is NOT a label or stigma of shame.”


 

I’m going to list below the 10 common traits of codependency:

1. The codependent is driven by one or more compulsions.

2. The codependent is bound and tormented by the way things were in the dysfunctional family of origin.

3. The codependent’s self-esteem is very low.

4. The codependent is certain his or her happiness hinges on others.

5. The codependent feels inordinately responsible for others.

6. The codependent’s relationship with a spouse or significant other person is marred by a damaging, unstable lack of balance between dependence and independence.

7. The codependent is a master of denial and repression.

8. The codependent worries about things he or she can’t change and may well keep on trying to change them.

9. The codependent’s life is punctuated by extremes.

10. The codependent is continually looking for something that is missing in life.

Do any of these traits apply to you?

Is time a great healer?

“Codependency usually will not improve with time. It will not get better tomorrow. It may get worse. Codependency is a vicious cycle. Low self-value drives compulsive relationship patterns. These compulsive patterns ultimately drive away the very persons whose love you so desperately desire. There are steps you can take to help you reverse your descent into misery, but you must take them. They won’t just happen. Much depends on your desire to free yourself from the ghosts of your past – the causes of codependency.”

-Love is a Choice by Dr. Robert Hemfelt


Personally– I am a very codependent person due to my past and dysfunctional family, don’t get me wrong, I love them but growing up was not easy with alcoholic and tempered parents. I find myself in codependent relationships and seeking attention from others more than I should, and I have absolutely no self-esteem. I’m continually working on these issues everyday, I go to therapy every week, my women’s group twice a month and doing a lot of self-help, self-care, self-improvement reading. I’m taking these small steps out of misery.

Below is a video us ladies watched in our women’s group (Sisters Seeking Serenity) yesterday, about codependency.

7 Ways to Pick Yourself Back Up

From time to time, we all get a little down, maybe even a little depressed. Maybe we are feeling overwhelmed, or feel bad because we’re not doing well with our goals. There are many reasons for feeling down, and I’m not qualified to discuss all of them, their implications, or clinical treatment. What I can talk about are some things that have worked for me.

Feeling a little depressed can interfere with achieving our goals. We know we should be doing something, but we just don’t feel like doing anything. This can last for a long time if you don’t head it off as soon as possible and take action. Here are some of the things that work best for me:

 

Make a list. Sometimes we are depressed simply because we are overwhelmed with all the things we have to do that we haven’t gotten around to doing.So all the “stuff” that’s in our head can overwhelm us. Start simply by picking up a piece of paper and a pen, and making a list of the most pressing things you have to do. Sometimes it’s work stuff, sometimes it’s stuff around the house that’s bothering us, sometimes it’s goal tasks, or a combination of these and more. Simply making a list can be a big relief — you’re getting things under control. You can see, right in front of you, what you need to do, and that alone can pick up your mood.

Take action. You’ve made a list, and you still feel overwhelmed? Well, get started on the first thing you need to do. Is it a big task? Break it down and just do the smallest task, something just to get you started. Once you get started, once you get into action, you’ll feel better. Trust me. You might still feel overwhelmed, but at least you’re doing something. And once you start doing something, you’ve got momentum, and that feels much better than lying around feeling sorry for yourself.

Exercise. I know, you might not be in the mood for exercise. But just do it! Taking a walk, going for a run, going to the gym, whatever it is you do for exercise — get out and do it now! You don’t need to do a real hard workout, but the simple act of exercise can lift your mood immediately. Just do it! For me, Running is the best therapy. Crank up that music and jog or run somewhere, take in the fresh air and collect your thoughts. You’ll be glad you did it.

Shower and groom yourself. Laying around in your underwear, smelling bad, is not going to do you any good. Simply showering, and feeling clean, can do wonders for your mood. Brush your teeth, comb your hair, shave, do whatever it is that you need to do to feel clean and good about yourself. Instant pick me up!

Get out of the house and do something. Sometimes, if you stay home lying around, feeling depressed, just getting out (after showering and grooming) will change your mood. Staying home all the time can really get you down, and you may not realize this until you go out and do something. Preferably something on your list.

Play some lively music. I like my personal chill playlist (Andrew Belle, The xx, Nosaj Thing) or folk, folk-indie, electronica, and some pop, but you might have your own brand of feel-good music. Whatever it is, crank it up, and let yourself move to the beat. It may just be what the doctor ordered. Dance around in your underwear if you are too lazy to shower. 😛

Talk about it. Got a significant other, best friend, family member, co-worker you can talk to? Bend their ear. That’s what they’re their for. If you don’t, there are hotlines, or professionals, you can talk to. And then there’s always online forums. These are great places to find someone to talk to. Getting things off your chest makes a big difference, and can be a huge lift. It can also help you work out the reasons you’re feeling down.

– Kayla Fae Anderson

Thoughts, Success and Happiness

Positive Thoughts For Success And Happiness

 

Many of us go through our life feeling like our success and happiness are out of our control. We often believe that when bad things happen to us, there is nothing we can do to prevent them from occurring. Some of us also believe that we can’t change our destiny and therefore we should just accept what we have since we can’t do anything about it. It is true that there are times when we can’t control what will manifest in front of us. However, if we learn how to use our thoughts wisely, we can reduce or turn many bad experiences into good experiences.

What are thoughts?

Thoughts are attributes of consciousness or energy. Thoughts have the potential to think, which is why we have the ability to think. When we look at thought from the perspective of the external Creation, it is a thing that takes up no space. The main difference between thoughts and manifested things is the hierarchical change in frequency of the consciousness of the observer (you). As manifested things move farther away from the original thought, they become less “real.”

Thought is the energy “substance” that acts like a focusing and filtering device, allowing consciousness to manifest itself into holograms. In other words, it is the energy that is used by Creation to focus everything into existence. Without this thought to focus everything into existence, matter would simply vanish into thin air.

Since thought has the potential to create our reality, if we learn how to use it wisely, it will help us find happiness easier. It is important to know that at our current level of evolution, the power of our thoughts is nowhere as strong as the pure thoughts of Creation; therefore, we can’t rely only on our thoughts to help us achieve success or find happiness. We also need to take appropriate actions to support our goals and desires.

Positive thoughts, success and happiness

We have all heard the expression “you are what you eat,” but have you ever heard the concept of “you are what you think?” New scientific research is beginning to reveal just how powerful and real our thoughts can be. Not only are our positive and negative thoughts cause the release of actual chemicals that rush throughout our bodies, but the way we think can actually help manifest things, for better or worse, in our everyday lives. Thus, being happy is mostly a matter of choice. However, there are times when our choices don’t lead to happy experiences, but luckily these negative situations don’t often happen a lot.

 

Think about it this way for starters. When you are constantly thinking bad thoughts, your body will react in a negative way by overproducing certain anti-stress chemicals, such as cortisol. Too much of these chemicals can negatively affect your energy and actually cause harm to your body. Conversely, thinking positively can dramatically reduce those negative effects, giving you more energy to help you achieve your goals and improve your relationships. Ultimately, these things help give you confidence and purpose in life, which are essential for being happy and successful.

Here are a few tips for keeping a positive outlook and taking control of your happiness:

  1. Practice self-awareness: Our minds tend to take on a life of their own and can sometimes go off track with negative thinking. Rather than immediately indulge this line of thinking, take a step back and observe your mind. Ask yourself – is my state of mind negative or positive? Simply by identifying your state, you can begin to self-correct.
  2. Be grateful: Sure, it is easy to pinpoint the things that irritate us, but what if you turn this on its head and take a few minutes each day to focus on the things you love about your life. The key is to train your mind to be more aware of the good things in your life, so that you don’t take them for granted. As for the negative things, be aware that they are there to teach you lessons, but don’t think about them so much that they end up consuming you.
  3. Play and laugh: Whoever said being playful is just for kids? It doesn’t have to be. In this day and age, we are constantly squeezing meetings, chores and errands into our day, so why not carve out some time to play to release some stress? Studies have showed that play and laughter are huge contributors to health and happiness. So take some time off your busy schedule, so that you can enjoy the magic of nature and life by doing something you love to do. By doing this, your mind will generate more positive thoughts, which are important for success and happiness.

 

Over-Thinking

8 Ways to Stop Over-Thinking and Find Peace in the Present Moment

on 9 September, 2014 at 05:05

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We all do our best to stay positive, but occasionally we can slip into negative thinking patterns that can wreak havoc on our lives. We might worry about our past mistakes or current stresses, and how these could lead to negative outcomes in the future. We might obsess about or over-analyze regular experiences and interactions, reading into them things that aren’t actually there. We might find that as soon as one bad thing happens, we associate it with all the other bad things that have happened in our lives and begin to feel miserable. We might feel anxious in the present, having a hard time getting out of our own heads as we worry and obsess about the things that could go wrong.If you find yourself in this place frequently, you are what psychologists call a ruminator, or, an over-thinker, and this way of thinking can be harmful to your health. Psychologists have found that over-thinking can be detrimental to human performance, and can lead to anxiety and depression, especially in women, who are much more likely than men to ruminate on stress and disappointments than men.

As a psychologist and recovering over-thinker myself, I have a lot of compassion for people who end up in these spiraling negative thought patterns. Many over-thinkers are lovely, intelligent, nurturing people who value relationships and care deeply for the people in their lives. Unfortunately, they often push away the very people that they are worrying about or seeking support and reassurance from, because they can become obsessive, anxious, depressed, negative and difficult to be around. This is not a switch in the brain that can be easily flipped off, but rather, a pattern from which it requires dedication and work to recover. Based on research in psychology and my personal experiences, here is my advice for how to stop over-thinking and find peace in the present moment:

1) Accept that You Have a Problem with Over-Thinking.

The first step to healing is acknowledging that you have a problem. If you feel like you can’t get out of your own head and over-thinking is stopping you from living a happy life, making decisions, getting things done, or forming meaningful relationships, then you have a problem. If you find yourself spiraling into negativity and depression when a bad thing happens, you have a problem. If your anxiety about the future is stopping you from enjoying the present, you have a problem. Burying your head in the sand or denying this reality will only make the situation worse. If you are not sure if you have a problem, ask your friends and loved ones to be honest with you, because they are usually the ones who will see it even if you cannot.

2) Forgive Yourself: Our Brains are Hardwired This Way

Once you can admit that you are an over-thinker, forgive yourself, because the brain is actually wired to make over-thinking a natural tendency. According to Psychologist Susan Nolen-Hoeksema, the leading expert in this field, “the organization of our brains sets us up for over-thinking” because our thoughts and memories are intrinsically woven together, not compartmentalized. So when stressors are triggered or you get into a bad mood, it can unlock a ‘cascade’ of racing negative thoughts that have nothing to do with the original trigger for the bad mood. Nolen-Hoeksema gives the example of “when poor job performance causes you to think about your aunt who died last year.”

Furthermore, when something bad happens or someone is feeling negative, they are more likely to think negative things and also see connections (that may not actually exist) between all the bad events that have happened in their lives. The more frequently this happens, the more likely the individual is to engage in this over-thinking pattern in the future.

While the brain might be wired to make these associations, once you become aware you can begin to solve the problem.

3) Breathe More

If our brains are wired in this ‘interconnected spider web’ where one bad event can trigger a tidal wave of negative thought associations, how can we break this pattern?

The first and easiest thing you can do is BREATHE. Breathing will relax you, calm you, connect you to the present moment, and ground you to Mother Earth. It sounds so simple but often when our mind starts to race to bad places, we become manic and frantic when what we need to do is relax the body and mind.

The breathing technique that works for me involves lying down and taking a two-second long deep inhalation in through the nose, followed by a four-second long exhalation out through the mouth. This breathing pattern increases the CO2 in the bloodstream, which can relax the body and calm the adrenal system’s response to the obsessive thoughts. Do this for 10 minutes or until the excessive thinking slows down.

4) Talk Less

So many over-thinkers, especially those of us of the female persuasion, can’t help but want to ‘talk it out’ when we are feeling stressed and worried. While talking about the worries can sometimes help, it usually will make things worse, especially if the person you are talking to is also an over-thinker, and you spend the entire time over-analyzing and dissecting every detail of every negative problem in your lives. You might end up working yourself up into a frenzy of negativity and feeling even more upset after the conversation.

This type of co-rumination, where two ruminators get together to over-think about their lives together, can lead both people deeper into negativity and stress. For example, research has uncovered an association between co-rumination amongst female friends and increases in the stress hormone cortisol.

If you really feel the need to express your issues, you can always write them down, to clear them out of your mind and realize that your concerns might sound silly when you read them back to yourself. This type of free-association journaling has been incredibly beneficial for me.

5) Get Physical and Get Busy

What should you do instead of talking? Well, you already know to breathe to calm the body and mind, but sometimes you just want to let the energy out! In this case it can be incredibly beneficial to do something physical, whether it is going for a brisk walk, playing with a pet or children, doing yoga, playing sports, swimming, or running. Activities that are both mentally and physically engrossing are the best, because they require enough absorption to pull you out of obsessive thinking patterns and into a state of flow.

In addition to physical exercises, engrossing activities that stimulate the brain can also be effective for redirecting obsessive thought patterns. Playing cards, learning a language, or playing all different types of games can be great diversions or interrupters of these thoughts. Or you could always learn a new hobby, make art, draw, paint or take up crafting, such as making jewelry, clothes, dream catchers, hair extensions, really anything, You might actually discover a hidden talent you never knew you had, or be able to start a new career or meet new people as a result.

6) Practice Mindfulness

One of the big things that over-thinkers struggle with is the ability to live in the present moment. So consumed by the failures of the past and the worries over the future, the present moment does not get the attention and love it deserves. Lao Tzu said that “if you are depressed you are living in the past, if you are anxious you are living in the future, and if you are at peace you are living in the present.” So how can we live in peace in the present moment?

Well, we have already discussed some of the strategies that can help you quiet the mind and ground yourself to present moment, including breathing, talking less, getting physical and doing other activities that help redirect attention and bring the mind into flow. But one of the best things you can possibly do is practice mindfulness, a form of meditation where you focus on the present moment without judgment. As the obsessive, worrying thoughts come in, you acknowledge them, and then let them go, energetically releasing them and clearing your space. I strongly recommend learning mindful meditation techniques such as Transcendental Meditation, or if you are having trouble doing it yourself, seeking counseling from someone who practices Mindfulness-Based Cognitive Therapy.

7)   Surrender to the Universe

When we worry, we are essentially hoping to control the flow of life because we are attached to the outcome of a situation. We want things to happen a certain way, and we are terrified that things could go wrong or that bad things could happen. In reality, we have little to no control over the unfolding of events in life, at least not from the conscious standpoint that our worrying will directly impact the outcome in the way we want. So, we can worry and obsess, or we can accept all that IS and let go of our attachment to the outcomes. The universe is way older and wiser than us, and instead of obsessively worrying, we can let go of control and with love and trust, surrender to the universe.

Surrender does not mean giving up; It just means you are willing to go with the flow of the current, instead of trying to swim against it and getting repeatedly bashed into the rocks. Surrender is a form of release and a form of peace, because it means you are willing to trust that everything will work out as it is supposed to: Trust that everything happens in its proper time and place and you are exactly where you are supposed to be. Even the concept of worrying about ‘good’ or ‘bad’ outcomes is flawed from this perspective and nothing more than a symptom of duality, which is only an illusion. As you zoom out to the grand scheme of the universe, there is no such thing as ‘good’ or ‘bad’ – it is all ONE, two sides of the same coin.

8)   Remember, Your Thoughts Create Your Reality

Even though I just said that ‘we have no control over the unfolding of events in life,’ and this is true at least from the part of the conscious mind and its ability to dictate events, our thoughts do energetically shape and create our reality over time. Like attracts like, and so the more you worry about something, the more you will begin to attract exactly the energy you are worried about! If you still haven’t seen the wonderful online series Spirit Science, I strongly recommend you view Episode 1, which does an excellent job explaining how our thoughts create our reality.

We must be mindful of our thoughts because our thoughts have power, more than we realize. If you obsessively fear losing your job, you are actually INCREASING the likelihood of getting fired, not decreasing it. Same if you are worrying about contracting a life-threatening disease or medical condition: The more energy you send in that direction, the more likely you are to unknowingly give permission to your body to manifest this condition.

Your thoughts and feelings will energetically create your life, which is why my life partner, sound healer Jimmy Ohm always says, “Worrying is a misuse of creative energy.” Do you want to create a happy life, living at peace in the momentt? If so, you have all of the tools to make this a reality by being mindful and present in your thoughts. You also have all of the tools to create a life of worry and negativity, if you continue to over-think and obsess about negative events. The choice is yours and I lovingly hope that you choose wisely. Blessings and Love!

12 Tips for Recovering from Emotional pain

By: Luminita D. Saviuc | Pain (any pain–emotional, physical, mental) has a message. The information it has about our life can be remarkably specific, but it usually falls into one of two categories: “We would be more alive if we did more of this,” and, “Life would be more lovely if we did less of that.” Once we get the pain’s message, and follow its advice, the pain goes away.” ~ Peter McWilliams

Have you noticed how afraid we all are of feeling any emotional pain? And how we would do anything in our power to avoid it? Nobody wants it. We all try to get rid of it. We all try to hide andrun away from it, and the irony is that the more we try to reject and resist it, the more intense it gets and the longer it stays with us.

We all have our ups and downs. We all experience emotional pain from time to time. But that doesn’t mean there’s something wrong with us. It doesn’t mean we’re ‘broken’ or ‘defective’. On the contrary. It only shows that we are human. That we have feelings and emotions.

Today I would like to share with you 12 tips for recovering from emotional pain. So that you cancontinue living your life in peace and harmony and do the things you so much enjoy doing.

1. EMBRACE WITH GRACE ALL THAT YOU FACE.

“Everything you are against weakens you. Everything you are for empowers you.” ~ Wayne Dyer

Let go of any feelings of anger, disgust or frustration you might have towards yourself, your emotional pain and your current reality. Resist nothing. Embrace with grace all that you face. Surrender to what is. Accept what you’re going through. All your thoughts, feelings and frustrations. Accept your emotional pain as if you have chosen it.

2. GIVE YOURSELF TIME.

It takes time to drive out the darkness from our minds and our hearts. It takes time to accept the presence of emotional pain into our lives. So give yourself time. Time to rest, time to heal and time to fully recover. Be gentle with yourself and trust that everything happens exactly as it’s supposed to happen.

3. LET GO OF CONTROL.

“There is a time for being ahead, a time for being behind; a time for being in motion, a time for being at rest; a time for being vigorous, a time for being exhausted; a time for being safe, a time for being in danger. The Master sees things as they are, without trying to control them. She lets them go their own way, and resides at the center of the circle.” ~ Lao Tzu, Tao Te Ching

Please refrain yourself from making comments like: “I have been feeling like this for far too long. I should be fine by now.  Why does it take so long for this pain to be gone?” and so on. Allow things to follow their natural course. Allow yourself to heal at your own pace. Let go of the need to control the healing process. Let go of the need to speed up your recovery.

4. SUFFER CONSCIOUSLY.

Observe your emotional pain, your anguish and frustrations. Observe the constant stream of negative thoughts that run through your mind. The dreadful stories that keep feeding your pain, but choose not to identify yourself with them. See yourself as the one who’s observing all that emotional pain and all that discomfort. But don’t make the pain part of who you are. Don’t make it your person life story. Don’t claim it as your own.

“Suffering consciously is when you feel, sense and accept the suffering. It is not suffering anymore it is just pain. To be suffering you must have an unhappy me with a story and the world that is doing it to me.” ~ Eckhart Tolle

5. LOVE YOUR PAIN AWAY.

Nobody likes to be in the presence of pain. We all want to get rid of it. To run as far away from it as we possibly can. But there are times when pain demands our presence, our focus and attention. There are times when pain demands to be felt. So take the time to know your emotional pain. To nourish it, to understand it. Don’t curs your pain. Love your pain and it will go away.

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” – Martin Luther King,

6. GIVE TIME, TIME.

“Time heals almost everything. Give time, time.” ~ Regina Brett

It takes time to drive out the darkness from our minds and from our hearts. It takes time to heal our wounds and accept the presence of emotional pain into our lives. So give time, time.

7. SPEND TIME ALONE WITH YOURSELF.

When you love someone, you spend private time with that person, quality time. And in the dark moments of our lives, when pain is present in our hearts and in our minds, spending time alone with ourselves is one of the best gift we can give to ourselves.

Take the time to be alone with yourself. To acknowledge, love and appreciate the parts of you that are beautiful. To love yourself and to know yourself. To rest, time to heal and to fully recover fromall that you are feeling.

“Your light is seen, your heart is known, your soul is cherished by more people than you might imagine. If you knew how many others have been touched in wonderful ways by you, you would be astonished. If you knew how many people feel so much for you, you would be shocked. You are far more wonderful than you think you are. Rest with that. Rest easy with that. Breathe again. You are doing fine. More than fine. Better than fine. You’re doin’ great. So relax. And love yourself today.” ~ Neale Donald Walsch

8. REACH OUT FOR HELP AND SUPPORT.

“Surround yourself with people who make you happy. People who make you laugh, who help you when you’re in need. People who genuinely care. They are the ones worth keeping in your life. Everyone else is just passing through.” ~ Karl Marx (composer)

Reach out for emotional help and support from those you love and trust. Surround yourself with cheerful and happy people. People who can make you laugh, who can make you see how beautiful life is and who can show you that there’s always something to look forward to.

9. LET NATURE HEAL AND COMFORT YOU.

“One has to be alone, under the sky, Before everything falls into place and one finds his or her own place in the midst of it all. We have to have the humility to realize ourselves as part of nature.” Thomas Merton

Spend more time outdoors and Look outside in nature for evidence of decay, destruction and death. Of rebirth, rejuvenation, and renewal. And remind yourself that you too are part of nature. Allow nature to be your wise friend, teacher and companion. Allow nature to heal and comfort you. To teach you more about the infinite circle of life. About birth, life, death, rebirth and about yourself.

10. CLAIM NOTHING AS YOUR OWN.

Love everything but cling on to nothing. Make peace with this idea that nothing in this life lasts forever, that nothing is yours to keep. Live each day as if it were your last. Each moment as if it were your only moment. Make the best of everything life sends your way and waste no time on arguing against what is.

“Most of our troubles are due to our passionate desire for and attachment to things that we misapprehend as enduring entities.” ~Dalai Lama

“A person who lives moment to moment, who goes on dying to the past, is never attached to anything. Attachment comes from the accumulated past. If you can be unattached to the past every moment, then you are always fresh, young, just born. You pulsate with life and that pulsation gives you immortality. You are immortal, only unaware of the fact.” ~ Osho

11. TURN YOUR WOUNDS INTO WISDOM.

Every experience that comes your way, comes your way for a reason. Seek to know what that reason is. Seek to learn from every painful experience and every painful interaction life sends your way. Be an alchemist. Turn your wounds into wisdom and your difficulties into opportunities. Let your pain make you better, not bitter.

“Out of clutter, find simplicity. From discord, find harmony. In the middle of difficulty lies opportunity.” ~ Albert Einstein

12. NO PAIN IS FOREVER.

If you’re still alive, if you’re still breathing, it only means that there’s still a lot of life for you out there. A lot of places for you to go to, many new and exciting things to do, to learn and to love.  So pick yourself up. Dust yourself off, and start all over again. Start rebuilding your life and make it ridiculously amazing. Don’t let a bad and painful experience make you feel like you have a bad and painful life. Don’t let a rainy day dampen your fun. Never forget that the Sun always shines abovethe clouds. It’s always up there :)

“Our real blessings often appear to us in the shape of pains, losses and disappointments; but let us have patience and we soon shall see them in their proper figures.” ~ Joseph Addison

Do you think it’s possible to reach a point in life where you are entirely free of emotional pain?  You can share your insights by joining the conversation in the comment section below :)

With all my love,

danas-medium

 

Day 20: BPD Challenge (Expressing Yourself)

I am doing this 31 days of BPD challenge because of the stigma associated with Borderline Personality Disorder.  It is probably one of the last talked about (honestly) and explained from personal experience than any other mental illness.  All these prompts have to do with characteristics of BPD, whether to do with specific symptoms and criteria of the illness or vague questions about items that are related to the illness, ex questions about specific relationships.

  • Day 20: How do you usually express yourself?

I express myself through music and writing. I love listening to music and singing in my car at the top of my lungs. It is the best feeling to me and completely changes my mood.

I love writing and blogging, this blog/website of mine has completely helped me to express myself.

 

Cyclothymia Disorder

I have been visiting my therapist every week and she is terrific! We have both been doing our research and studies on different disorders. She doesn’t believe that I have BPD or Borderline Personality Disorder. In her opinion, she thinks I may have a mild form of Bipolar Disorder, like Cyclothymia Disorder. I’m just going to jot down the symptoms below as apart of my homework assignment.

“Cyclothymic disorder, is a type of chronic mood disorder widely considered to be a milder or subthreshold form of bipolar disorder. Cyclothymia is characterized by numerous mood disturbances, with periods of hypomanic symptoms alternating with periods of mild or moderate depression.

An individual with Cyclothymia may feel stable at a baseline level but experience noticeable shifts to an emotional high during hypomanic episodes, with symptoms similar to those of mania but less severe, and emotional lows involving depressive symptoms that do not meet the criteria for a major depressive episode. To meet the diagnostic criteria for Cyclothymia, a person must experience this alternating pattern of emotional highs and lows for a period of at least two years with no more than two consecutive symptom-free months. For children and adolescents, the duration must be at least one year.

While diagnosis of Cyclothymia is becoming more common, it is not as frequent as that of bipolar disorder. Diagnosis of Cyclothymia presupposes absence of a major depressive episode, manic episode or mixed episode, which would qualify the individual for diagnosis of another mood disorder. When such episodes manifest after an initial diagnosis of Cyclothymia, the individual may qualify for a diagnosis of bipolar I or bipolar II disorder. Although estimates vary greatly, 15–50% of cases of Cyclothymia later fit the diagnostic criteria for bipolar I and/or bipolar II disorder (resulting in a diagnosis of bipolar I or II with cyclothymic features).

Although the emotional highs and lows of Cyclothymia are less extreme than those of bipolar disorder, the symptomatology, longitudinal course, family history and treatment response of Cyclothymia are consistent with bipolar spectrum. Lifetime prevalence of cyclothymic disorder is 0.4–1%. Frequency appears similar in men and women, though women more often seek treatment. Unlike during episodes of bipolar I disorder, people with Cyclothymia are more likely to be either somewhat or fully productive, and sometimes even hyper-productive.

Cyclothymia is similar to bipolar II disorder in that it presents itself in signature hypomanic episodes. Because hypomania is often associated with exceptionally creative, outgoing, and high-functioning behavior, both conditions are often undiagnosed. As with most of the disorders in the bipolar spectrum, it is the depressive phase that leads most sufferers to get help.”

 

Hypomanic episodes. Symptoms of the hypomanic episode include unusually good mood or cheerfulness (euphoria), extreme optimism, inflated self-esteem, rapid speech, racing thoughts, aggressive or hostile behavior, lack of consideration for others, agitation, massively increased physical activity, risky behavior, spending sprees, increased drive to perform or achieve goals, increased sexual drive, decreased need for sleep, tendency to be easily distracted, and inability to concentrate.

Depressive/dysthymic episodes. Symptoms of the depressive/dysthymic phase include difficulty making decisions, problems concentrating, poor memory recall, guilt, self-criticism, low self-esteem, pessimism, self-destructive thinking, constant sadness, apathy, hopelessness, helplessness and irritability. Also common are quick temper, poor judgment, lack of motivation, social withdrawal, appetite change, lack of sexual desire, self-neglect, fatigue, insomnia and sleepiness.

Love Yourself- Article

HOW TO QUIT NEGATIVE SELF-TALK AND GET HAPPY

“Negative self talk! Why have we all fallen victim to this nasty state of bringing ourselves down? Let’s get one thing clear, self-talk isn’t just mindless chatter spiraling around in your head. It has a way of creating its own reality. Telling yourself you can’t do something can make that come true. Tell yourself you’ll never lose weight and it can be like eating a box of doughnuts. Tell yourself it’s too hard to find a new career and you will be likely to continue the cycle of disliking your old job and stay within that exact rut.

“Self-talk dictates how you relate to yourself and how you show up for other people. Let’s say you think you have nothing interesting to say. If you keep telling yourself that, other people are going to see you that way too.” – Franco Beneduce

People who think negatively tend to be less outgoing and have weaker social networks than positive thinkers. Multiple studies link positive emotions with more satisfying relationships, more romance and even lower rates of divorce and separation.

self-talkThe more you focus on negative events or shortcomings, the harder it is to put them behind you. In a survey of 231 college students, those with a positive outlook in life were more likely to look back on negative events and report how much better things are for them now. There are lessons in every challenge and an opportunity for growth. Acknowledge a bad day as just that, a bad day, don’t allow a certain event, conversation or let down determine your happiness.

If negative self-talk came with an off switch, you could just flip it off and be done with it. But it doesn’t. It takes a plan and some work to tone it down. Learning to dispute negative thoughts might take time and practice, but it is worth every effort. Once you start looking at it you’ll probably be surprised by how much of your thinking is inaccurate, exaggerated, or focused solely on the negatives of the situation. Here are a few ways to work through it.

Focus On Something Else

Over-thinking involves focusing on a train of thought that goes around and around. You can stop that train of thought by focusing on something else, ANYTHING ELSE! Read a book, breathe, get outside for 5 minutes, rest, make lunch, whatever it takes to break that thought pattern. We can stay in the victim state forever if we don’t choose to break free of the patterns.

Dispute It

You might ask yourself, “Is that really true? Is there another way to look at this situation? Is thinking this way helping me to feel good or to achieve my goals?” You may also look for some benefits. If you missed that job promotion, are there any lessons for the future you can take from the situation? Or could another opportunity come out of it? Was that really right for you, for your path?

Listen To Your BodySelf Talk

Use your feelings as your cue to reflect on your thinking. Whenever you find yourself feeling depressed, angry, anxious or upset, use this as your signal to stop and become aware of your thoughts. I say this all of the time, your body knows exactly what you need, LISTEN TO IT!

So Why Do We Do It?

Why are you negatively talking down to yourself? BECAUSE YOU WANT TO BE BETTER! So why are we focusing on what is wrong, bad, not exactly where we want it to be and creating more of just that? Up until now you may have been unaware of your thoughts manifesting your reality, but you have the tools to build a healthier thought pattern now. Focus on what is going well in your life, I can promise you there are some! Dwelling on the past, what has gone wrong and what isn’t going right for you will only manifest more of those patterns for you. It’s a hard concept for some to accept that we are our own creators but until we believe that, we are continuing the cycle of giving away our own power.

Moving Forward – Get To The Source

Recognizing that your current way of thinking might be self-defeating can sometimes motivate you to look at things from a different perspective. You can conquer your negative self-talk today by challenging yourself with the questions above every time you catch yourself thinking something negative to yourself. When you find the source of why you do it, you can kick it for good.”