anxiety

Stopping the Runaway Train – Taking Back Your Thoughts and Emotions

by Jason Pogue, PLPC

When I was a young boy I took piano lessons for a number of years. In the early years, many of the songbooks I’d work through at my teacher’s prescription contained songs that were fun and also built crucial fundamental skills. One song I remember so clearly was called “Runaway Train.” This song was composed of two chords you played back and forth that sounded like a steam engine chugging, with an occasional whistle blow. The notes became shorter and shorter so that the pace of the train seemed to be getting faster and faster as if it were running away down a mountainside. Eventually, I mastered the pacing and finger control of this song, but initially I remember the more I attempted to increase my pace – as ‘the train ran away’ – the more I actually lost control until the song just became a muddled mess of noises.

Often in the fears, anxieties, and letdowns of our day-to-day lives, we can begin to feel like our entire world is like trying to play “Runaway Train.”

Everything seemed to start out okay, but before we knew it our hearts, minds, and actions became a frantic, out-of-control succession of muddled noise. In this series, I want to share with you some tools I use personally and with clients to help stop the runaway train that our thoughts and emotions can become. You can read the first post in this blog series here.

You may be reading this saying, “Jason, I feel like a runaway train but it isn’t because of my thoughts and emotions – it’s because all this stuff crumbling around me!” Let me begin by saying the last thing these tools mean is that your trials aren’t real. Life is comprised of the most breathtakingly beautiful and desperately dreadful moments and everything in-between, many of which we have far less control over than we wish or pretend. The control we do have in the midst of the trials is how we want to “be” in them and respond to them. When we don’t think about, exercise, and work toward consciously being the way we choose in the face of tough circumstances, within no time our negative thoughts and emotions will have us on the runaway train to anger, despair, loneliness, and numbing.

However, with some tools in our belt and intentional practice, eventually we can exercise our control so that – though the ‘train’ is speeding up and forcing us to uncomfortably keep up – we aren’t overwhelmed by it, and we can get through the trials without things escalating into a mess of muddled noise.

I hope you will join me in the coming months here as I walk through these tools and how to practice them. If you’re wanting a jump-start, or wanting some help learning these tools and practicing them, why not grab a friend and meet weekly to try them out? If you want a more in-depth experience putting these tools into practice today, give me a call or send an email and we can setup an appointment so you can begin taking back your thoughts and emotions, and living a more present and less frantic life.

Relaxation Part 1: Stopping the Runaway Train

by Jason Pogue, PLPC

Relaxation is an important and often overlooked skill that is helpful in dealing with anxiety, stress, and anger.

I could barely see straight as I grunted out some breaths. My friend had tackled me and pulled me aside in an effort to stop me. I remember being so overwhelmed with anger I was crying, hyperventilating, and scraping bark off the tree next to me with my fingernails. I was maybe 12 years old, and I had lost it in the middle of a pickup football game.

I looked crazy to my friends. I felt crazy to myself. But, the anger I was feeling was not crazy, and the rejection and humiliation underneath that anger was very, very real. One of the other boys, I’ll call him Jimmy, had been picking on me and suggesting I was cheating. In my escalating anger I blitzed him, and Jimmy threw the football as hard as he could at my face. In that moment, my interpretation of what was going on fueled a neurochemical takeover of my body – it felt like I could see what I was doing, was horrified by it, but could not stop this stranger I found myself inhabiting from pummeling Jimmy into the ground.

There are real reasons why my body felt this way that will be the fodder for another blog. There are also real reasons why this moment, though seemingly small, triggered an enormous amount of rejection and anger that – though valid – did not entirely come from the situation at hand. But, the question today is, what do we do when we find ourselves in a similar spot? Though it won’t treat the roots of these thoughts, feelings, and behaviors, how can we at least slow down the runaway train and function in a healthier way?

One of the first tools in slowing down the runaway train is slowing down period.

It sounds silly. Or obvious. But, an incredible difference can be had if in these moments we can learn to slow our bodies down. One way we can do this is by learning and practicing breathing exercises designed to relax your body.

You’ve probably heard someone say to you or others before, “Now, just take some deep breaths!” In the moment, you might have found yourself wanting to pummel them, too! Our emotions can be big and feel overpowering in the moment, which is often why it feels impossible to stop. This is why it is so important for us to regularly practice things like relaxation breathing when we are not entirely overwhelmed – so that it becomes more and more natural.

So, right now, why don’t you take a minute wherever you are – literally take 60 seconds to try this. Find a quiet place or some headphones (check out Calm.com for soothing background noise), sit comfortably, with your back straight, your feet flat on the ground. You can have your hands in your lap, or on your thighs. Set an alarm for 1 minute, close your eyes, and begin with some deep breaths – breathing in through your nose, and out through your mouth. These breaths should be nice and slow, and from your gut not your chest – act like your belly is a balloon and you are trying to inflate it and deflate it. In – and out. In – and out. Practice just focusing on your breathing, slowly, consistently, from your diaphragm.

Once your minute is up, take stock in how you feel. What does this moment feel like, versus the moments you were reading this blog just before? Try this exercise every day for a week when you get home from work. What do you notice? Then, maybe try it as you notice some situations that activate some mild emotion.

As you gradually practice this breathing with increasingly challenging moments, you will find this tool is actually an available choice to you when your body tries to take you over with the runaway train.

It really works! It doesn’t answer the questions of why we are feeling and thinking these things to begin with – these questions need answers and healing if we want to live as whole people. But, it does help us survive the runaway train with less damage to ourselves and others. If you want some help, some more tools, or to delve more deeply into the roots behind these thoughts and emotions, send me an email or give me a call. I’d be glad to join you on this journey to take back control and discover who you really are.

Feeling your Feelings

Feeling your Feelings

 By Jonathan e. Hart, LPC

Human emotions are unpredictable, complex, surprising things.

Feelings. We all have them.  It can be confusing when we don’t understand the feeling we are experiencing, or why we are even experiencing it in the first place.  Often the feeling doesn’t seem to match the scenario that triggered it.

We humans seem rarely to question our emotions.  They exist as reflexes.  They occur without our choice or invitation.  When we don’t understand them, we usually try to rationalize them away or turn them off.  This gets us into trouble more often than not, because simply not feeling our emotional reflexes is like trying not to kick when the doctor thumps us at the knee with the little mallet.   

The discipline that will help understand our emotional reflexes is to practice feeling them.  Learn what they physiologically feel like.  Does it burst or contract?  Does it rise or fall?  Does it feel like a flutter or a weight? Do I get hot or cold in my face, hands, etc.?  Where in my body do I feel it?  What does it make me want to do?   

This may seem silly, but all of our emotions have a physiological component.  We talk about our bodies and our minds and our feelings as though they are separate things.  We do this because we have to in order to be able to talk about them and learn about them.  But body, heart, and mind are all one thing.   

Think about the last time you got startled.  Chances are you jumped or twitched somehow.  Your heart rate accelerated and you experienced a sharp intake of breath.  You did not choose these things.  They happened.  They are the physiological component of the feeling of fear.  It passed quickly enough when you realized that there was no real danger, but they happened nonetheless.

Slowing down and taking the time to feel our feelings is particularly difficult when the feeling that is present is a negative one like fear or anger or loss.  

This process requires us to sit in the feeling, to allow it to exist without making it better.  This process requires the work of deliberately NOT managing the feeling, but rather observing it in order to understand it.

When we do this, we gain an edge.  We cultivate the skill of awareness.  We will more quickly recognize the feeling when it arises again, and more quickly be able to understand ourselves.  We gain a delay between when we feel and what we do next.  We can use this delay to make a conscious, careful choice about our next step rather than simply doing what the feeling tells us to do.  Particularly in relationship, this thoughtful choice can be the difference between a healthy, responsible interaction and a reactive, destructive one.  

In order to begin learning how to do this, take a moment and think about a mild emotion.  Don’t start with a really big feeling.  Think about the physical feel of it.  Cultivate an understanding of this physiological component, and pay attention.  You might be surprised by how often you feel that same feeling in other places.

When you’ve got a bit of practice with this, you can begin working on larger feelings, like the ones that rise up around conflict or arguments.  Again, slow down and pay attention.  You may be surprised by what you learn.

How a Children’s Book Made Me Think About Cultivating Emotional Intelligence

Smile, Pout-Pout Fish…Or Don’t: How a Children’s Book Made Me Think About Cultivating Emotional Intelligence

by Melinda Seley, PLPC

Do the books we read to our children cultivate emotional intelligence, or communicate subtle messages discouraging awareness and honest expression of feelings?

Smile, Mr. Fish! You look so down. With your glum-glum face and your pout-pout frown. No need to be worried. No need to be sad. No need to be scared. No need to be mad! How about a smooch? And a cheer-up wish? Now you look happy: what a smile, Mr. Fish!

Of all the books my little one loves, this one most often gets relentlessly stuck in my head! With its well-crafted rhyme and adorable pictures, it captivates its little (and big) audience quite well. But the subtle message of the book has always made me a bit uneasy: you shouldn’t be sad, worried, or scared; there, you’re happy, that’s acceptable and good.  I realize there is a strong possibility that I am over-analyzing the book, but at the same time, I think subtle messages like this are important to be mindful of – both that we have been taught and that we are passing along to our kids (or nieces/nephews, friends’ kids, etc.).

If taken too far, a child can internalize that the only acceptable emotion is to be happy…which will have great consequences in his or her ability cultivate emotional intelligence and to healthily navigate life.

Accordingly, I found this article, published by the Gottman Institute, to be very helpful in identifying the following three do’s and don’ts for developing a child’s emotional intelligence:

  • Do recognize negative emotions as an opportunity to connect. Don’t punish, dismiss, or scold your child for being emotional.

    Do help your child label their emotions. — Don’t convey judgment or frustration.

  • Do set limits and problem-solve. — Don’t underestimate your child’s ability to learn and grow.

 

Given these guides, perhaps a helpful re-write of the book might read like this:

Hey, Mr. Fish, you look so down. With your glum, glum face and your pout, pout frown. Come sit beside me, I see your broken toy has made you sad. I would be, too, if it was the favorite toy I had. It’s okay to cry, it’s okay to be mad. But we cannot hit and we cannot squeal. How else can you show the sadness you feel?

 

 

 

Does Validation Matter?

Validation: Why it matters.

 

by Mary Martha Abernathy, LPC

We have all experienced a situation where we have not validated a person’s beliefs or behaviors as we interact with them.  We also know what it feels like for someone to ignore our feelings, minimize our experiences, or change the subject of a conversation when the topic really matters. Validating our own feelings and those of other people is an important skill to have and to hone.    

What is validation?  Validation means “acknowledging that a person’s emotions, thoughts and behaviors have causes and are therefore understandable”.  

To validate someone means we are looking for the kernel of truth in another person’s perspective, even if we don’t agree with them.

Why is it important?  Well, it shows that we are listening to the other person and that we are trying to understand them.  It helps to strengthen our relationships because we can avoid a power struggle over who is right by validating the other person.  When we don’t validate others, it hurts.

How do we do it?  Pay attention to what the other person is saying.  Actively listen and reflect back to them what they are saying, without judging them!  We have to use our observation skills and we have to be pay attention to the conversation.  It is important to notice the little things, how is the person standing, are their arms crossed, is their face red, do they look like they are getting ready to cry?  All of these clues help us in conversation.  

We need to notice how a person is acting, listen to what a person says, and respond according to what we see and hear to help create and improve connection in relationships.

What’s the impact?  Like I said, validation helps to create connection. Validation challenges us to be present in conversation. We have to be listen to what the other person is saying in order to respond in a way that helps a person to feel understood. Validation can de-escalate a situation because you’ve avoided the fight and acknowledged the other person’s experience.  

Give it a shot!  

 

 

 

 

Information adapted from DBT Skills Manual for Adolescents, Rathus, Jill H., and Alec L. Miller. “Validation.” DBT Skills Manual for Adolescents. New York: Guilford, 2015. Print.

What is trauma and do you have it? An Intro to EMDR

What is trauma and do you have it? An Intro to EMDR

by: Courtney Hollingsworth, LPC, EMDR Therapist

Do you have trauma in your past? Probably. It can be defined simply as a deeply distressing or disturbing experience. any event that causes an unusually high level of emotional stress and has a long lasting negative effect on a person. More than the mind or body can bear. If nothing in your personal life story comes to mind when you read those lines, prepare yourself for the day it does, because that day will come. Why can I say this with certainty? Life. Life is filled with brokenness, loss, sorrow, and pain. No one gets a free pass from that.

Sometimes mental health professionals differentiate between “big ’T’ Trauma” and “little ’t’ trauma.” Big “T” Trauma is a sudden, big traumatic experience such as sexual abuse, domestic violence, combat, natural disaster, rape, a life-threatening event, unexpected death of loved one, and crime. But even more common is little “t” trauma, which tends to be a smaller event, is often chronic, or experienced over and over, such as verbal abuse, bullying, loss of a pet or job, divorce, betrayal, etc. Just because the trauma feels smaller does not mean the impact is smaller. A helpful metaphor for the difference might be the difference between having your body set on fire vs being burned all over your body by matches. Both cause painful and lasting damage; it just occurs differently.

EMDR is helpful with a variety of big “T” Traumatic experiences that have caused a person to suffer from PTSD. EMDR can has also been proven to be effective for clinical issues that can be the result of little “t” trauma, such as depression, addiction, anxiety, and self esteem.

Eye Movement Desensitization and Reprocessing (EMDR) is an evidence-based treatment for trauma. More than 27 studies (since 1989) have demonstrated EMDR’s effectiveness in treating Post-Traumatic Stress Disorder (PTSD). The Department of Defense, Department of Veteran Affairs, American Psychiatric Association, and the World Health Organization all recommend this treatment.

For more information about EMDR or to set up an appointment, please contact Courtney Hollingsworth​, LPC, EMDR Therapist at ​courtney@avenuescounselingcenter.org

Life Lessons My Newborn Has Been Teaching Me

Life Lessons My Newborn Has Been Teaching Me

by: Melinda Seley, PLPC

Sometimes life’s greatest teachers come in the smallest of packages. After recently returning from maternity leave, I have been reflecting on some life lessons my newborn has been teaching (or re-teaching) me over the past several months.  Below are the top five:  

Silence the “always” and “nevers” and work to be present here and now.  

Caring for our newborn is one of the most demanding “jobs” I have ever had – it’s physically, emotionally, and mentally exhausting. In those first weeks with our boy, I found myself so afraid that this would be my new normal – being trapped in the house with a tiny little person who could only communicate via hangry crying and who needed something from me for what seemed like every minute.  I would never get to have friends again, enjoy a cup of hot coffee, attend church, or do anything beyond being at my boy’s beckon call.  This is always how it was going to be.  I found myself saying a lot of “always” and “never’s”.  And the only place they led me was to despair and fear. They made me miss the joy and uniqueness of that finite season and a season I had so longed to experience.  

Do you find yourself saying a lot of always and nevers about where you are in life?  If so, what would it look like to, instead, be present in this moment, right now? To be honest about and grieve the unique challenges, losses, and hardships you are experiencing, but to not forget to look for and savor the good. Right here and now.

baby hand

Some of the most significant growth in life comes through hardship or struggle. Don’t avoid it.

Pediatricians recommend that by 2 months of age, infants spend 30-60 minutes on their tummy.  Until he could successfully lift his head, my boy hated “tummy time” and was quite vocal about his dislike of it.  It would turn our happy, easy-going baby into a crying mess.  I wanted to avoid it; I didn’t want to subject my own son to struggle; and honestly, I didn’t want to subject myself to additional emotional exhaustion from needing to soothe him afterwards.  But the only way for him to grow and be able to hold his head steady was for me to allow him to struggle. To give him opportunity each day to face what he didn’t like with support so that he could grow.  Is there anything in your life that seems like it would be easier to avoid but really what you need most is to get down on the mat and spend time learning to lift your head – through the tears and grumbles?  What are you missing out on because it’s easier or more appealing to avoid the struggle?  

Value “being” rather than “doing”.  

I am a “doer”. I like lists and I especially like to check them off. Life with a newborn doesn’t allow for many lists other than feed, change diaper, soothe, repeat (with the occasional change clothes and spray with stain remover mixed in!). In the first days of being home all day alone with my son, I texted my husband, “I’ve showered and done a load of laundry…today is already a success!” And in doing so, I realized that my definition of success was based merely on how much of my “to do” list I could accomplish…instead of savoring just being with my new, precious child who relied on me for everything and who I had longed to have.  Do you struggle as I do to find your identity in what you do rather than just being?  What would it look like to keep the to do list, but give it a whole lot less weight in determining your worth?  You are not what you do. You are not the boxes you check off. You are you and that is enough.

The first time will be the hardest…the important thing is to lean into the fear and do it.  

After 3 weeks with our little guy, I felt like maybe I finally had the hang of this whole parenting a newborn thing. But I still had not left the house with him alone. I was afraid – what if something happens when we’re out and I don’t have what I need or worse yet – I look like I have no idea what I’m doing as a mom?!  My fear kept me stuck in the house and unable to move forward.  And then I read somewhere an encouragement to do something I feared as a new mom each day.  And suddenly I felt a resolve within me that I would not let fear rule me. I had to name the fear and walk through it. After leaving the house for the first time and realizing that I could survive it (and more importantly, our little one could survive it!), it got easier. I had concrete experience to learn from.  What is fear keeping you from doing? What do you need in order to move through that fear and do something for the first time?

Stop comparing.

Being a first time parent is hard. There are so many unknowns, big adjustments, differing opinions on how you should care for your little one, exhaustion, and fear. Every parent is different and every child is different. I found myself looking around me at friends who are on their second, third, fourth child and thinking, “They are handling life so much better and they have more than one child! I can’t even manage {fill in the blank} and I only have one kiddo!” So much shame. And insufficiency. And failure. But my comparing isn’t fair. Those friends of mine have walked through the challenge of adding their first child to their family and they had to do and experience all these things for the first time, too.  And they questioned themselves, felt unsure, and were overwhelmed just as I have been.  And they learned along the way how to do it.  Comparing myself to others in different seasons or places in life discounts their journey to get where they are and the journey I have not yet walked.  And experience is one of life’s greatest teachers. When I stopped looking around to compare and gave myself grace to navigate this completely new role with my unique child and my unique strengths and weaknesses, I found so much more joy in the process. Do you find yourself making endless comparisons?  Are they fair? What would it look like to acknowledge that you have unique strengths and weaknesses and experience is a great teacher?  Would that make a difference in your joy?  

Do you need to learn (or apply) any of these life lessons along with me?  What are you learning where you are on this journey of life?  

 

Panic Attacks

Panic Attacks

by: Lianne Johnson, LPC

keyboard-114439_640

There are several different ways in which Anxiety can manifest itself.  One way is through Panic.  It is usually referred to as a Panic Attack.  Panic Attacks occur when we experience real or perceived danger that is overwhelming to us – it can cause you to feel as though you are out of control.

Have you ever experienced any (or all) of these symptoms?

  • Loss of breath and it feels hard to breath
  • Deep heaviness and pain in your chest as though an elephant were sitting on you
  • Dizziness
  • Spotted vision
  • Nausea
  • Heart beating quickly
  • Body shaking
  • Sweating

Has there been a time in your life when you felt fearful of something or someone to a debilitating degree and you experienced these symptoms? Or maybe nothing particular happened and you scratched your head wondering why that happened to you.

Have you answered yes to any of the above?  If so, then it seems safe to say you had a Panic Attack.  Panic Attacks tend to not last longer than +/-10 minutes, but the aftermath isn’t quite so quick.  Your body is exhausted, you’re wondering if you are okay, and you are probably confused and disoriented.  You may find yourself asking the question,”Am I CRAZY?!”person-41402_640

Take comfort in knowing that although you feel crazy, feeling like it doesn’t make it true.

Panic Attacks are treatable and preventable.  You can learn relaxation and meditation techniques, meet with a counselor who can help you learn how to think through your panic in new ways and regain control over your thoughts (Cognitive-Behavioral Therapy), and you can take anti-anxiety medication to help with your short-term and long-term needs as you learn to manage your anxiety.

Over time as you utilize some of the above mentioned methods for anxiety management you will begin to feel less out-of-control and more in-control of your anxiety.  The key to managing your anxiety well is to practice, practice, practice anxiety reducing techniques when you don’t have any anxiety at all.  Why?  This way you form habits and when anxiety strikes again the techniques you practice will be easier to recall.

Need help to develop your anxiety management plan?  Contact our counseling center and we will assist you.

A Tool to Manage and Reduce Your Anxiety

by: Lianne Johnson, LPC

Today I want to share with you a tool I have found helpful to manage and reduce anxiety.

As a Licensed Professional Counselor and a human being who struggles with anxiety, I am continually looking for ways to help manage and reduce anxiety in my own life, as well as in the lives of my clients’.

Do you like to color?  Maybe that is a hard question for you to answer since you are likely to be an adult or teenager reading this and haven’t colored in many years.  Perhaps I should ask:  Are you willing to try coloring as a way to manage and reduce your anxiety?

Recently, I ordered a mindfulness coloring book which has been designed to be used as a tool to reduce symptoms of stress, anxiety, and to literally slow you down from your busy life.  Pictured below is the specific book I ordered from Amazon and one of the pictures I have been working on.

IMG_2125

IMG_2126As you can see from the picture attention to detail is a must.  Concentrating your thoughts on the area you are coloring is a must.  Allowing time from when you begin coloring a picture until it is finished is a must.

Slowing down, concentrating your thoughts on what is specifically in front of you, and allowing yourself to be present in what you are doing brings peace into your current moments.

Do you ever experience…

-racing thoughts?

-panic attacks?

-pains in your chest due to current stressors in your life?

-negative thoughts?

-repetitive thoughts?

If you find yourself answering “yes” to the above questions then grabbing one of these coloring books for yourself may be helpful for you as you learn ways to cope with your stress and anxiety in life.  This is just one tool among many that you can try.

If you do decide to find a coloring book for yourself be sure to get colored pencils.  Crayons make it really hard to color within the lines!

Say Goodbye to Life-Sucking Fears

by: Lianne Johnson, LPC

Learning to acknowledge the fears we have within ourselves and with others is the first step to becoming free from them.

Perhaps Franklin D. Roosevelt was onto something when he said, “The only thing we have to fear is fear itself.”
Having a fear of something isn’t bad.  In fact, sometimes our responses to fear can save our lives.  We sense danger, so we run.  We are swimming and running out of breath, so we get to shore.  Fear itself isn’t the problem.  It is what becomes of our fear that matters.  Once our fears begin to control us – limit our life, change our thoughts/beliefs about ourselves, irrational behavior surfaces – this is when a fear becomes problematic.
A fear not dealt with has the potential to overcome us to the point of robbing our joy in life.
Anything can become a fear.  Nothing is too far from its reach.
Oftentimes I find people hating what they fear yet, unwilling to change.  I can’t say that I blame them.  After all, even though they hate what they fear and want so badly for it to change, it is also known to them.  Theoretically, they have already lived with their fear for a number of years, and have become accustomed to how it limits their life and restricts their happiness.  Asking someone to take the risk learning to let go of their fear, is one of the scariest risks I ask of people to try in my job.  Asking people to give up the known for the unknown requires much trust, courage, and vulnerability on their part.  Asking them to believe change is possible is the first step.
What are you fearing?
-Not being good enough?
-Letting people down?
-Being abandoned or rejected by those you love?
-Being a bad parent?
-Not having enough money to pay your bills?
-Not being liked?
-Loosing your spouse?
-Never being happy?
-Something bad that happened in your past?  
-(insert your fear here….)
Are your fears limiting your life?  Are they altering your beliefs about yourself?  Are they causing you to act in ways you normally wouldn’t?  
If you answered yes to any of the above questions then seeking help is your next step.

What do we do when ours fears begin altering how we live our lives?

1.  Acknowledge your fear is controlling or altering the way your think and live.
2.  Seek help.  Ask friends for support. Find a trusted counselor to help you.
3.  Believe change is possible.
These steps may sound trite, but believe me they are not!  These initial steps are hard and require courage and vulnerability.  You are choosing to step out into the unknown and say, “I want something better than what I currently have.  I want to take back control of my life!”  This is no easy task to begin engaging in.
Some of the common fears I see people struggling with actually have nothing to do with something outside of themselves.  Usually, I find people most fear something having to do who they are, how they perform and how they perceive the need to measure up to others, or being good enough or perfect enough to be loved.   If I just described you, know you are not alone in your struggle.  I hope you will reach out for help because freedom from your fears is possible!