Road Rage Much

/in , , /by

“Did you see how that jerk just cut me off?! This is my lane, why did he have to pull out right in front of me?!”

Do your passengers grind their teeth when you drive? Do you get so angry behind the wheel that you want to do something uncharacteristic to you, such as follow the other driver? Do you or others fear that your behavior behind the wheel may get you hurt?

If so, chances are that you may have road rage. This is not something that’s easy to change. Remember, you can’t change the other driver or what they do, you can only change what you do and your perceptions of the event.

Joe had problems with road rage that had been going on for years. He sometimes followed people who cut him off and once that led to him getting threatened at gun point, but still he found it hard to stop his behavior. He came to me when he realized it was becoming worse and worse of a problem as the days went by.

He had the perception that the other driver purposefully did these things to him and he took their actions personally. He felt disrespected, angry, and wanted the other driver to know how he felt. His actions became so dangerous that his wife refused to drive with him.
Joey and I looked at what his thoughts were that led him to road rage. He didn’t really know why he felt the way he did or why he got so angry. I asked him to tweak his thinking about how other’s behaved on the road and to not take it personally. I explained that the other drivers didn’t know him from Adam and had nothing against him personally. That there was a very good possibility that these other drivers may have been so wrapped up in whatever they were doing or thinking that they may not have even noticed him there. Or perhaps, they were having a bad day and acting out in relation to that and not him. Maybe there was some type of emergency and they were just focused on getting where they needed to go as soon as possible. Or maybe they were just jerks and bad drivers.
Joey was able to see how these scenarios could be possible and doing so helped him to not take others’ actions personally. We worked on this for some months and little by little his road rage began to improve. He had been thinking this way for 50 some years and it was not a thought process that could be undone overnight. He had some slips in the process with his road rage, but he used that to motivate himself to do better and not to give up.

“This isn’t about me,” is a great mantra. So often the things that drive us nuts are not about us at all. They’re about us interpreting things incorrectly. Someone may do something that you take personally, but they weren’t aware of you at all. Again, it’s that monkey mind playing tricks with us and our desire to be in control of things. Remember the Serenity Prayer and the fact that the only thing you can control is yourself.

Wishing you happiness, logical thinking, and serenity,
Mechele

Stop and Smell the Flowers.

/in , , , /by

In a past struggle with depression a friend who enjoyed gardening told me to, “Stop and smell the flowers.” My first thought was, “I barely have the time to do everything I need to do. Where am I going to find time to stop and smell the flowers? (I want to assure you TWD fans that it was not a, “Lizzie go smell the flowers,” type of thing.)

I didn’t do it.

There were other things that were more important. I would look stupid smelling the flowers on my way out the door. It would make me late for work. What if a bee stung my nose?  I had soo many excuses.

One day I was running late for work. I couldn’t have breakfast and so I was hangry. I tripped on the cat and stubbed my toe. The cat was ok. I ripped my skirt on the door and stumbled down the stairs. I got in the car, started it up and then realized my purse was in the house. I became angry at myself and went back in, saying not so nice things to myself through clenched teeth.

On my way back to the car I noticed a gorgeous butterfly. It was drinking out of a rose. When I went up to it, it flew away. I smelled something delicious and took a deep whiff of the rose. I was transported back in time to a place when life was simple. I was a little girl at Balboa Park smelling the fragrant roses, not a care in the world.  Time stopped for just a little bit as I enjoyed my memory. I thanked the flower and later that day I thanked my gardening friend.

When we are grateful we open the doors up to possibilities.  Possibilities of good memories, of joy, of laughter and silliness. We get out of our negative mindset. We can tie our Monkey Mind to the pole and stop the negative voices in our head.

Gratitude can do so many positive things for us and yet we fight it tooth and nail. Why not stop and smell that flower?

Tolerance and Acceptance

/in , , /by

Bob’s son Fred came out to him the other day. Bob did not hug Fred. He did not say anything. He made a distasteful face, turned his back on Fred and walked away. The family still eats meals together at the table, but Bob ignores his son for the most part.

Bob is at the low end of the tolerance scale when it comes to his son. He doesn’t go out of his way to be mean, but they don’t talk anymore unless it’s absolutely necessary. They no longer go out together to fish or to watch baseball.

Fred is crushed. He knows it could be worse though, his friend, Roy,  was outed to his dad and came to school the next day with a black eye saying he needed to find someplace else to live as his dad kicked him out.

Roy’s dad is not tolerant and is a long way from accepting.

Fred’s mom, Flaca, feels angry with her husband for giving their son the cold shoulder. Flaca loves her son unconditionally.  At one time she had dreams of Fred marrying a woman and having a bunch of kids. Flaca realizes that it is Fred’s life to live on his own terms.

“Love is love,” she says to Fred and his boyfriend Rog as she ruffles their hair, “And now I have two sons.”

Flaca accepts her son. She is happy for him because he is happy. She prays that one day her son will get the chance to love whomever he loves without the fears of small minded people.

A few weeks ago a woman called me and we talked about whether or not I could help her, but she sounded tense. At the end of the conversation she said to me, “I’m a lesbian, it that ok? Would I be able to talk about that part of my life with you?”

It kills me that we still live in a world where people have to ask these questions; have to hide chunks of their lives for fear that they will not be accepted or even worse. We should all be free to love who we love.

Self-Soothing Through Visualisation

/in , , , /by

Self-soothing is a wonderful coping skill to possess.  It helps to calm us when we are anxious, afraid, or angry.  It can help lower our blood pressure and helps us focus. People who have experienced trauma may get a special benefit from these visualizations, but you don’t have to have experienced trauma to benefit from them.

These three self-soothing exercises focus on breathing and visualization (imagining images that are soothing) and are found in the workbook, “101 Trauma Informed Interventions,” by Linda Curran.

Not every visualization is for everyone, so if you try one and it doesn’t work for you, take what you like and leave the rest and try the other visualizations.  Visualizations aren’t the only way to self-soothe, but what we will focus on here. When people with anxiety come to see me I teach them the following exercises to self-soothe.

In the Roots visualization you will visualize having roots that ground you and go deep into the earth.  Some of my clients say that this one helps their mind stop racing and helps them fall asleep at night.

In the Container Visualization you will imagine making a strong container that can hold anything that you don’t want to think about right now.  You can put thoughts or feelings into this container and pull them out when you are ready to work on them.

In the Comfortable Place visualization you will create a beautiful and relaxing scene that you can go to whenever you feel upset and need help calming yourself.

The key to making visualization work is to use it every day so that it gets stronger and easier to use.  Try these first when you’re not upset so that you can master them and they will be more effective when you do need to use them.

Want to learn more? Schedule an appointment and let me teach you.

Much happiness,

Mechele

Laughter Is the Best Medicine

/in , , , /by

Some of you may be old enough to remember Reader’s Digest. When I was little I was so excited to be able to read the Laughter Is the Best Medicine pages; they always made me smile.

What can laughter do?

  • Release good endorphins that make you feel happy.
  • Relax your muscles- a good bout of laughter can relax your muscles for almost an hour!
  • Laughter boosts your immune system.
  • It decreases stress hormones.
  • It diffuses anger.
  • It may help you live longer.
  • It helps you put things into perspective and not take things so seriously.

Have you seen that Twizzlers ad that’s been running on TV for about a year? In it the people are very serious and cranky looking, but once the Twizzler comes from offstage and starts poking them in the face they can’t help but laugh. I love that commercial because it reminds me not to take myself too seriously.

I really don’t feel like laughing.

Come on, it’s good for you! Here are some things you can try to put more laughter in your life:

  • Watch a comedy.
  • Listen to or watch a comedian.
  • Talk to a funny friend.
  • Watch silly videos on You Tube.
  • Watch videos of people telling their kids that they ate all of their kid’s candy.
  • Watch baby animal videos.
  • Watch little kids play.
  • Tickle someone (with their permission).
  • Read a joke book or joke page on the internet.
  • Play weird or funny songs (anything by Weird Al Yankovic for me!).
  • Dance like a two year old.
  • Ask people to tell you their favorite jokes.
  • Ask little kids to tell you a joke.
  • Look at photos online from the 1980s.
  • Try Laughter Yoga.
  • Think about one of the silliest things you’ve ever done.

I hope that something on this list works. If you can think of anything that helps you to remember to laugh why don’t you send me an email about it? If I get enough responses I will revisit this topic. Let’s try to keep it fairly g-rated though, ok? MecheleEvans@hushmail.com.

Wishing you laughter, love, and serenity,

Mechele

Help Me, I Can’t Shut Off My Mind!!!

/in , , , /by

You know those thoughts. They creep up on you and attach to your brain like a fishing lure, just hanging out, oblivious to your pain, they could stay forever. You try to make them go away, but then the fishing lure seems to embed itself even deeper in your brain and the pain becomes more intense.

Way back in the day when I was a Junior Baby Social Worker sometimes a therapist would give advice to wear a rubber band on your wrist. When the thought would come and embed itself in your brain you were supposed to stretch that rubber band and let it go around your wrist. SMACK! Sometimes the pain made it go away temporarily, but then it would come back with a vengeance; like Voldemort going after that Potter kid.

What’s an obsessive thinker to do?

Distraction is a good coping skill that can be used in the short term to help get those thoughts out of your head. Eventually you will want to learn more lasting ways to rein in those thoughts. Sometimes a thought is just a thought, but sometimes it’s something that you need to deal with so that it can go away.

Almost 33 Distraction Techniques:

  1. Watch TV or a movie
  2. Listen to music
  3. Sing
  4. Meditate
  5. Laugh
  6. Talk to someone
  7. Work on your gratitude list
  8. Journal
  9. Exercise
  10. Play with a pet
  11. Be mindful
  12. Masturbate (only if you’re in private please)
  13. Create something
  14. Do math
  15. Play Sudoku
  16. Blog
  17. Go to Walmart and take a poll on how many people are eating red beans and rice this week
  18. Go volunteer
  19. Make a list of things you like to do to distract yourself and refer to it
  20. Write a letter
  21. Email a friend
  22. Go blow bubbles
  23. Offer to babysit and play with the kids/animals
  24. Go to a park and swing
  25. Go watch little kids play
  26. Write a story
  27. Knit or do some other crafty thing
  28. Play an instrument if you have one
  29. Balance you checkbook
  30. Give yourself an allotted period of worrying time and refuse to worry unless it’s that time
  31. Give the thought to a worry doll and leave it in another room
  32. Write the thought on a piece of paper and tell yourself that you can’t worry about it until tomorrow

By all means add to this list, take off the things that you wouldn’t do. Take a poll at Walmart and see how other people distract themselves or ask your friends and family.

You’re not the only one in this big world that worries and has obsessive thoughts and worries, but you don’t have to suffer with them. Now go on and try some of these things. Remember what works once may not work as well another time, so try lots of them.

Wishing you laughter, serenity, and a significant decrease in anxiety

Mechele

Monkey Mind?

/in , , , /by

“My mind won’t shut up.”

“I can’t focus to save my life.”

 

When it feels like your mind is in control of you and you don’t know how to take back control, chances are you have monkey mind. Monkey mind is exactly what it sounds like; imagine your mind is an energetic monkey jumping all over the place inside your head. Monkey mind is closely correlated with anxiety. It is a term that the Buddhists came up with many, many years ago.

You don’t have to be a Buddhist to have monkey mind or to get rid of it.

When we have anxiety our amygdala is overactive and as bulky as Dwayne Johnson. The amygdala is the part of our brain where anxiety and fear live. Once upon a time it helped us to survive by enabling us to fight or run away when faced with mortal danger such as a T-Rex getting ready to chomp us. Now our amygdala responds as if we’re in mortal danger when we’re not. Speaking to a stranger won’t kill us, yet our mind may tell us it will. Few people die if they embarrass themselves in front of others, but some people’s minds disagree.

Sara Lazar is a Neuroscientist at Massachusetts General and Harvard. She has studied the benefits of using meditation and mindfulness. Her study which had people who meditated an average of 30 minutes a day for daily to several times a week for eight weeks found the following[1]:

  • Increased brain volume
  • An increase in the area of the brain that is involved in whether or not the mind wanders.
  • An increase in the area that helps us learn, think, with memory, and helps us regulate our emotions.
  • An increase in the part of the brain associated with empathy and compassion.

So What?

So, there are other studies[2] that document the benefits of meditation and mindfulness on monkey mind. Neither mediation nor mindfulness is easy to do, but you weren’t born walking either. It takes time and it takes patience. When my clients agree to try this I ask them to start at 1-5 minutes and work up to longer times as their concentration improves and their monkey mind gets harnessed.

Are you willing to experiment? The only thing you have to lose is a few minutes a day, but you may also lose your monkey mind and gain the ability to control your own brain and cut down on anxiety. You have to really be committed to this for it to work; don’t just try it a few times and then say you can’t do it.

And Away We Go!

  • Remember, you’re going to start with a small period of time, 1-5 minutes.
  • Set your timer for however long you want to meditate.[3]
  • Darken your room.
  • If you’re not alone let people know you’re meditating and ask them to be quiet.
  • Sit up. If you lie down you will fall asleep. [4]
  • Take some breaths. Some people say through your nose, but I like in through the nose and out through the mouth. Very slow and deep breaths.
  • Focus on your breathing in and out and in and out.
  • Clear your mind.
  • Be gentle with yourself when your mind wanders and bring it back to your breath.
  • Breathe and repeat.

This is a beginner’s guide and as you get better with it your skill will advance. If you decide the experiment is worth continuing you may want to look up videos on You Tube of how to advance your meditation practice or find a teacher to guide you.

I wish you luck and self-kindness, skill will follow.

Wishing you happiness, laughter, serenity, and no more monkey mind

Mechele

 

 

[1] https://scholar.harvard.edu

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3004979/ This is a good article, but it is very dry

[3] You can get a free meditation timer in your Ap store. I like Insight Timer.

[4] People who meditate on a regular basis use a cushion, but if you have back problems try a chair. Sit up straight or you will get so relaxed you will fall asleep. The first time I did this my teacher gently smacked me to wake me up and boy was I embarrassed!

Why am I doing this, it’s driving me crazy!

/in , , /by

Jasmine was adopted into a family that she stated treated her well and loved her like their own. She said that nothing bad had happened to her as a child.  Her family always stood by her and treated her with patience and respect, but sometimes she felt like she was a burden to them. She spent a lot of time with her family growing up when her adopted siblings would be out with their friends she would be at home.

She began dating as a teen and found that she would put her boyfriends on a pedestal, holding onto every word they said, writing them letters, making them mixtapes, wanting to talk on the phone all the time. Deep down she worried that she was not good enough for them and would start to be mean to them. “I guess I wanted them to prove that they really liked me.” If they responded in kind she would break up with them and then she would be miserable. “They said I was smothering them. Even my friends would sometimes say that I was too intense or needy.”

“It felt like my world came crashing down with every breakup. I didn’t know why I was doing the things I did. I just knew I was miserable. After that if anyone would show the slightest interest in me I threw myself at them.” She used to date “nice boys,” but they started to shun her so she moved on to a different crowd.

“I got in with the wild kids. The kids that would drink during school and do drugs. It was bad.” When she was in college she passed out at a frat party and was assaulted. “After that I really started to feel like I was no good and life was dangerous, like there was no one I could trust.”

Jasmine managed to stay in school and complete her degree, but she stayed to herself. If she wasn’t in class or working she stayed in her room. “I felt I couldn’t control anything outside of my room and leaving it caused me to have panic attacks.”

Jasmine came to me when she was in her late 20s and she hadn’t dated for almost ten years and she was lonely. She knew that she needed to work on her need for control and to open herself up to other people again. She was scared and feared that she would go back to old patterns.  It took some time for her to feel that she could trust me.

Through our work together Jasmine realized that she had low self-esteem as she could not accept that her birth parents did not want her.  We discussed how she expected people to leave her like her biological parents did and how she often left them before they could leave her. “Thank God I had the stability of my real parents to show me that not everyone would reject me.”

Jasmine began using affirmations to get the negative thoughts out of her head that made her believe people would leave her because there was something wrong with her. It took some time, but today Jennifer reports that she has the friendships that she wants and is dating. “My boundaries have improved as my self-esteem has improved and I don’t feel hurt like I used to.  I know that there are people who love me and I feel good loving them back. I don’t think that I have to make people like me anymore. Oh yeah, and the panic attacks have stopped.”

Not everyone responds as quickly to therapy as Jasmine did, she was very motivated to begin what she called, “My new life.” She worked hard and the progress she saw motivated her to keep going. In what area/s of your life would you like to see some change?  Call me and let’s get started on it!