Happy New Year’s Eve! I wanted to provide a calm, short and informative episode to help us all welcome in the new year. On this solo episode I discuss the following:
-Mindful methods that helped me get through 2020
-How to use our breath and senses to anchor us when feeling mentally or emotionally overwhelmed
-What it means to navigate stressors in a mindful fashion
I appreciate each and every one of you and I am so excited to move through 2021 with you!
On this episode I had the privilege of speaking with Michael Arterberry, Master Encourager, and Dynamic Motivational Speaker.
As a teenager, Michael was fortunate to receive guidance from positive adult role models who helped him overcome adversities and set high expectations for his future. Grateful for the role these mentors played in his own development, Michael decided to dedicate his professional life to helping people navigate the difficulties of life and launch their future into motion. For more than 25 years, he has been helping teens and adults to use what they have gone through as a catalyst for success rather than an obstacle for failure.
Michael received the 2010 USA Network’s Characters Unite Award for exceptional commitment to combating prejudice and discrimination while increasing tolerance and acceptance within the community. He is also the recipient of the 2014 100 Men of Color Award for leadership in education, government, mentorship, entrepreneurial success and community service.
In 2008, Michael founded Youth Voices Center, Inc. a non-profit with the mission of helping young people to become active, productive members of society by overcoming their obstacles, their history, stereotypes and even their own self-image and limiting beliefs.
Join us as we discuss what it means to regain control of your beliefs and behaviors, as well as use adversity to fuel our motivation.
Expressing gratitude or having gratitude themed thoughts is one of the fastest ways to shift your mood, raise your vibrations and revamp your experiences. Take less than 10 minutes of your day to lay down, get cozy, and lift your mood with this guided meditation.
In this episode you will learn what the symptoms of general anxiety are according to the DSM-5, and hear my insights on each criterion. This episode also provides tips on grounding your mind to the present moment and other suggestions for starting or continuing your anxiety management journey.
This episode covers the following:
-How mindfulness can be used to maintain better hygiene and awareness of what we touch as we navigate COVID-19
-How mindfulness can help improve awareness and caution while around others
-How mindfulness can help us keep our mind grounded to the moment and control future thinking (including worrisome thinking) and dwelling on the past
-Examples of practicing mindfulness with day-to-day activities such as eating and washing dishes
-My professional insights on how mindfulness can improve control over our mind (versus our mind being in control of us)
In this second episode you will hear my perspective on having a mindfulness practice and how this can help with managing thoughts which contribute to anxiety, depression and anger (and the physiological features associated with these emotions). Hear me use metaphors to assist with explaining mindfulness as well as explain ways you, the listener, can start practicing mindfulness today with day-to-day activities to promote presence, balance and wellness. Enjoy!
*Learn about the “Monkey Mind”
*Learn how to control reactions with mindfulness
*Learn how to notice your own thoughts in order to control emotions
*Learn about using the 5 senses to remain present
In this first episode you will meet Dr. Cecilia Lopez and learn what this show is all about, as well as her take on mindful living.
What exactly is a crisis?
According to the awesome Dr. Marsha Linehan, creator of Dialectical Behavioral Therapy (DBT), a crisis is considered a highly stressful, short-term (meaning it isn’t going to last forever) situation that causes a sense of pressure to resolve the crisis immediately. A crisis situation is subjective, as not everyone views every situation the same. For example, giving a presentation in front of your boss and the team while you’re also afraid of public speaking may seem like a crisis to one person, but not another. Realizing you can’t pay your rent this month may seem like a crisis to one person, but not another. You get my point. During a crisis, we can use distress tolerance tools when we feel intense emotional discomfort (anxiety, panic, anger) which also can lead to discomfort in the body (e.g. rapid heartbeat, hyperventilating, dizziness, tunnel vision). We should especially use tools when we feel like this and still need to GET. STUFF. DONE (e.g. take your kids to school, work, attend class). Dr. Marsha Linehan calls tools to help these types of situations “Crisis Survival Skills.” One acronym she created is TIP, which stands for Tip the Temperature, Intense Exercise, Paced Breathing and Paired Muscle relaxation.
One way to sort of “shock your system” out of a fight-flight response is to use cold water with the Tip the Temperature technique. It is suggested to hold your breath and dunk your face in a bowl of cold water, but I also think putting hands or feet in cold water or taking a cold shower is effective. From my knowledge, I know that shocking yourself with cold water immediately stops whatever thought process you’re having that is contributing to interpreting your situation as a crisis (how very CBT of me lol), which can help slow down or stop the fight-flight response. It also increases alertness and helps you focus if you’re starting to panic or experience intense emotions to the point of feeling overwhelmed.
In regard to Intense Exercise, when we are in a fight-flight response (experiencing anxiety, panic, and even anger) we need to do something with all those chemicals our body is releasing to keep us safe from danger (our body is trying to do us a favor, but little does it know that giving a presentation is not an immediate life-or-death situation). Use that energy to avoid that shaky, dizzy, lightheaded feeling we can get when feeling overwhelmed. Go for a brisk walk, do pushups, jumping jacks, jog, shake about like a little kid who has heard music for the first time. Sometimes I stand on my tippy toes and pulse over and over as a way to burn off excess adrenaline. Try it. 😉
With Paced Breathing, in a nutshell you need to breathe DEEP, SLOW, FULLY, and WITH YOUR BELLY. Push your belly out as you inhale and keep going (slowly) until your lungs fill up fully, then exhale (slowly) with your mouth the size of a Cheerio until all the air is gone, and repeat. A trick is to breathe in 4 seconds every round, and breathe out longer than you breathe in (so breathing out 5, 6 or 7 seconds, every round). You will notice I state this breathing method A LOT in my posts. It activates your parasympathetic system which is key to calming down in a crisis situation.
Regarding the Paired Muscle Relaxation, the DBT technique indicates you tense your body muscles while breathing IN with your belly, and releasing your muscles as you exhale. If you want a different method of relaxing muscles, I suggest actually clenching various parts of your body (feet, calves, gluteus [yep, your butt], stomach, back, raise your shoulders up toward your ears, make fists with your hands, and scrunch of your face TIGHT), and hold for 15 seconds, then release. Aaaaahhhh…feels good.
I obviously added my own spin on some of these as this is all a collaborative effort. I want you all to have as much control over yourself as possible, and when faced with a crisis it is imperative to ground your body so you can GET. STUFF. DONE.
You are all amazing. Don’t forget.