This week, I speak with one of my dearest blogging friends, Dr. D!
We discuss all things anxiety. She explains the difference between anxiety disorder and situational anxiety.
Dr. Dinardo provides 3 strategies to help us cope with situational anxiety, especially because it may be heightened during the pandemic and times of racial unrest.
I wanted to share how I have been keeping hope alive in my heart and soul during COVID-19. Specifically, by expanding my reach with new virtual experiences.
A New Experience
GOAL: Stay Connected to each other in new and novel ways.
HOW: Interactive LIVE “Q & A” conversations on the internet.
MEDIUM: ZOOM, INSTAGRAM, FACEBOOK, YOUTUBE.
Inaugural Moment To Share
This Spring I experienced my first “live” recorded internet conversation.
A fun adventure where I share both my home (I literally take you on a video tour) and the routines that keep me smiling – despite the universal crisis we are all experiencing simultaneously.
In the past, online interactions were “an extra” to everyday conversation.
Now they are a necessity for both business and our way of life. An important and crucial way to stay connected to each other and to our hopes and dreams for the future.
Hope and Change
“Adapt or Die” may sound harsh.
But adaptation is truly what’s being asked of us in every area of our lives right now.
So I figure I might as well jump right in!
Because I would rather ride the wave, than have the wave ride me. 🌊
When we feel a painful emotion, our first instinct is to pull away. To numb the pain. To hide from the intensity.
This was the case for Sarah and Jack, two unique individuals with vastly different circumstances. But they each experienced the same emotion: loneliness. An emotion that is heightened during the holidays.
Original Source:
I originally wrote this article for The Drive Magazine.
Sarah was a 42-year-old recently divorced woman who was about to face her first holiday season alone. Living in a new town, miles away from friends and family, she was waiting to begin a new job in January. Hours felt like days.
Days felt like months. Sarah had tried everything to fill the void inside. The mistake she made was running away from the one thing that would help get her to the other side: loneliness itself.
Knowledge is power
1. Understand the emotion
We need to first understand an emotion before we jump to the conclusion that it’s either good or bad, because in reality, emotions are almost entirely physiological in nature.
There’s not a negative or positive to them. It’s in our mind that we make it one or the other. This concept is supported by Schachter-Singer’s theory of emotion:
This theory of emotion explains why two people can experience the exact same event and have completely different emotional reactions to it.
What matters most is the person’s interpretation of an event, not the event itself. After all, as they say, one person’s glass-half-full is another one’s glass-half-empty.
In Sarah’s situation, she interpreted her physiological response to idle time as loneliness, while another person might label it as much-needed relaxation. Ultimately, Sarah has a choice. One interpretation debilitates; the other empowers.
2. Witness the emotion
Now that Sarah understands the interpretative power she holds over her environmental triggers, the next step is to witness loneliness in a neutral, curious state rather than fighting it at every turn.
In doing so, Sarah neutralizes the intensity of her emotions, allowing them to flow through her, rather than getting stuck in a repetitive loop of pain.
Here are four simple ways to create space between triggers and responses:
Taken one step further, each time that Sarah experiences a challenging emotion during the holidays, rather than running from it she needs to lean in and ask that emotion, “What are you trying to teach me?”
3. Reframe the emotion
The final step for Sarah is to learn how to reframe the situations that trigger her loneliness, and understand why sometimes she overreacts, while other times she lets go without a second thought.
Solitude is perceived as isolation by one person and freedom by another.
Reframing exercise:
1. Identify a situation that triggers loneliness.
2. Imagine the best-case scenario: “This situation is temporary.”
3. Look for evidence of the best-case scenario: “The longest I’ve been single is two years.”
4. Describe the worst-case scenario: “I will be alone forever.”
5. Name the benefits of the worst-case scenario: “I am free to do what I want.”
6. Finally, ask for help in reframing triggers, especially when feeling overwhelmed.
Once Sarah learns how to change the story “behind” the story, her instinctive loneliness lessens. And her ability to choose a higher thought improves.
At 55 years of age, Jack was also feeling the pangs of loneliness. His wife of 25 years died suddenly of a heart attack two years ago.
Unexpected was an understatement. They had run in three marathons together and had spent their weekends sampling new vegan restaurants in their local community. Ever since his wife had died, Jack struggled to face the holidays alone.
Jack’s story is as much about him as it is about the family around him. His family and friends’ automatic response was to feel sorry for him, a response that compounded his feelings of disconnectedness and misunderstanding.
Jack did not want people to feel sorry for him. He was a proud man who was ready to move on.
Get out of your own head
1. Meet with “experienced” widowers
As much as Jack missed his wife, he also missed his ability to connect authentically with friends and family. Having been treated with kid gloves since his wife died, Jack longed to be seen as a victor rather than a victim
As such, I encourage Jack to connect with like-minded individuals who had been through a similar situation: widows and widowers. Specifically, ones who had been on their own for several years.
The benefits are twofold. One, Jack would learn new ways of relating to friends and family. And two, he’d be given the green light to grow and acclimate to his new circumstances.
2. Connect with others in unexpected, low-pressure ways
The other component missing in Jack’s life was fun. Simple, cheerful, good-time fun. Everything had become so serious since his wife died, with almost every conversation beginning or ending with his wife’s death.
There was no doubt that he missed her with all his heart. But equally, he longed for moments where he could be free of the loneliness and pain.
I recommend that Jack reintroduce sports into his life. Something non-competitive that would get him out of the house on a Wednesday night. Better yet, if it involved people that he had never met, it would allow him to continue his journey of reinvention and rediscovery.
Equally therapeutic for Jack would be joining a cinema group or regular euchre meetup—both would offer him a chance to be in the moment and enjoy the simple pleasures in life.
3. Honour the old, create the new
Finally, I advise Jack to examine the memories and traditions that he wanted to keep alive during the holidays—and, equally, the ones of which he was ready to let go.
Jack took the practice one step further. Declaring December a month of renewal and reinvention, he revived a strength and peace inside that radiated out to his entire family.
“When you change the way you look at things, the things you look at change.”
Conclusion
Jack and Sarah have a lot to teach us about loneliness and how important it is to honour the unique ways in which we process adversity.
One size does not fit all. Fellowship and fun were vital for Jack’s growth and recovery, while Sarah needed a more analytical approach to processing difficulty.
• Lean into loneliness
• Approach it with openness and curiosity
• Make space for the lessons beneath the suffering
Disclaimer: This post and magazine article is for informational purposes only and is not a substitute for professional advice, diagnosis, or treatment. To protect the privacy of individuals, names and identifying details have been changed.
Your Turn
1. How do you cope with difficult emotions during the holidays?
2. What strategies do you use to make peace with the heightened pressures of the Christmas season?
3. What are your unique traditions and one-of-a-kind celebrations?
Catch yourself in the midst (or before) before a stress response escalates by becoming more aware of what triggers you.
2. Pause
Pause and take a 60 second time out when you feel the physical sensations of stress begin to escalate.
3. Repair
Repair the root source of the heightened stress response which is often physiological in nature. Possible unmet needs include: sleep, food, fresh air, exercise.
Supporting Student Mental Health
Requested by
The CPR Presentation was developed for the St. Clair College Student Sustainability Group as part of their initiative for supporting the health and wellbeing of college staff, faculty, and students.
New Opportunity
This was the first time I’ve been approached to make a video for a third party. And it was so much fun!
While others in your life say no without a second thought.
Is this confusing and at times upsetting for you?
Are you hard on yourself because of this discrepancy between yourself and others?
You may be interested to discover that Saying No is not a one size fits all.
Join me in my virtual psychology classroom as I share one factor that explains why some people have more difficulty saying no and holding boundaries than others — Your Personality.
❤️ Feelers take things more personally than thinkers.
Often causing feelers to say YES on the outside when on the inside their intuition is telling them to SAY NO.
Result = Mixed Messages + Unnecessary Stress
Thinkers
By contrast, individuals who are left brain dominant (thinkers on the Myers Briggs scale) are more straightforward and logical in their response to requests from friends and coworkers.
Consequently, thinkers do not focus to the same extent on the emotions of “the requesters” in the same way that feelers (eg., ENFJ’s) on the on the Myers Briggs do.
💡 Saying no comes naturally to thinkers.
Thinkers know what they want and use analytics + logic not the emotions of the person in front of them as their guiding force.
In this blog post and classroom video, I share strategies for transforming painful experiences. Especially those beyond your control.
Strategies include: Cognitive reframing (identifying and then disputing irrational or maladaptive thoughts) and the ABC technique (Antecedent, Belief, Consequence).
I also discuss my latest article in The Drive Magazine (link to article below) where I help a good friend transform the painful story in his life (house flood) into a more meaningful and empowering experience.
Nature is a beautiful way to stop the monkey mind in its’ tracks.
What is the monkey mind? 🐒 🧠
“Buddha described the human mind as being filled with drunken monkeys, jumping around, screeching, chattering, carrying on endlessly. Fear is an especially loud monkey – screaming out all the things that could go wrong.” Source: HuffPost
When we’re caught in a loop of anxious thoughts, our amygdala goes into overdrive. Causing us to get stuck in the basement of our brains (the limbic system) where our stressful thoughts go around and around. With no end to the downward spiral in sight.
The impact of nature on the human spirit is so profound that a hallmark study in 1984 showed that patients who had a room with a view healed faster than patients without a view. A mere glimpse of nature was enough to enhance their resilience.
Hope 🌷
Nature shifts our thoughts. Expands our awareness. Gives us hope. Lifts us up from the basement of our brains (amygdala) to the penthouse (cerebral cortex) where all solutions are possible.
”And into the forest I go to lose my mind and find my soul.”
