Of These 3, Where Do You Spend Your Time?

Past, Present, Future

At every moment we can be in one of three different time zones. We can be in the past, present or future. Who says time machines and teleportation doesn't exist?Heading 2

The problem is we're rarely the one in the driver's seat. Most of the time our habitual patterns of thinking do the driving. And we just go along for the ride. 

We let our thoughts pull us back to what has happened in the past. Mulling over a conversation we had with our partner, replaying a disagreement we had with a colleague, second-guessing our decision to do this versus that, or kicking ourselves for eating this versus that. How often do you find yourself here?

If you’re like me, you might spend more time in the future. Constantly planning for the next thing, predicting what you're going to say and do, figuring out how things are going to turn out, even experiencing emotions of things yet to come. Sometimes you'll even totally stress yourself out...for something that isn’t even real! It hasn’t happened! Yep, know it. 

Last, and often least, we can spend time in the present.

All of my "power-of-now-genre" reading had me thinking that “in the present” would feel different somehow. Like, I would know when I was being truly in the moment because it would feel amazing and take on some sort of transcendent lightness. Unicorns and rainbows everywhere.

Total wishful thinking. And way off target.

Being in the present is merely catching oneself when swimming in the past or flying toward the future. And returning one's focus back to the here and now. No glowing purple aura. No blissed out smile. Just doing whatever one is doing right then and there. Driving. Writing. Searching online.

Sounds boring when I compare it to the emotional drama or self-righteous reliving of past events. Or compared to the cortisol and adrenaline pumping worst-case-scenarios one can conjure up for the future. 

I think that's part of what actually may hook us on the Past and the Future. Perceived boredom with the present. 

What do you think?

Guilt and Anxiety When You Lead a Charmed Life: 3 Things to Do

Complex Emotion of Guilt

A new client came in to see me recently and sheepishly admitted that she felt bad for being there. She had put off coming for almost a year and finally made herself come. But it wasn’t because of the emotional pain around a certain experience that made her feel so bad.

This new client felt guilty for having an issue with anxiety because she had such a “charmed” life.

After our meeting I couldn’t help but continue to think about the complex emotion we call guilt. Especially when it keeps us from doing something that will help us…like reaching out for help with something we need help with!

The thing is, anxiety doesn’t really care what kind of life you’ve had in order for it to slip in and make itself at home. Charmed, crappy, or anywhere in between is all fair game when it comes to anxiety. 

Anxiety must love it when people feel guilt and avoid help. The last thing anxiety wants is for its’ person to seek help. It almost seems that anxiety is in cahoots with guilt just for this purpose!

So what can you do about it?

 3 Ways to Overcome Guilt

1. Recognize “guilt” is a conditioned feeling. We may not know how we picked up on this association. But at some point we started associating guilt with having more things than others or doing something others can’t do. We then repeated this association enough times until it stuck. So, to unstick it and condition a different response, whenever your feel your guilt, kindly thank it and then turn your attention onto something else to let it go.
2. Get help anyway. Clearly you not seeking the help you want (and need) is not a message you should listen to. Think of it this way, if your friend gave you the advice to avoid getting help, you’d have no problem not listening to that friend would you? We need to treat our guilt the same way in this case. Just don’t listen to it and look up online someone to help you with your anxiety. 
3. Turn guilt to gratitude. Life isn’t fair and unfortunately there are many examples of haves and have nots. Instead of feeling guilt if you are in the “haves” category, use it as an opportunity to express gratitude for what you have. And try to have that be: gratitude, full stop. It is extremely hard not to feel empathetic to others less fortunate than you. But denying yourself of the help you need does absolutely nothing for someone in a less fortunate situation than you. Gratitude, full stop.

If you find that you have a hard time letting go of the guilt after trying these 3 things, it might be helpful to do a little inner reflection on your feelings of self worth. It is extremely common for people to feel unworthy of good things.

Mainly because feeling worthy makes one think that it automatically assumes some people are unworthy. And that feels totally wrong.

And it is wrong. This is a false dichotomy, and simply not true. No one is unworthy of good things.

So replace self-worth with self-esteem so your brain doesn’t slip into thinking in terms of worthy/unworthy.

Overcoming Anxiety Isn’t an Intuitive or Creative Process. So What Do I Do?

A Plan

Overcoming anxiety isn’t an intuitive or creative process. And it doesn’t come from digging deep or having an “aha!” moment that explains everything.

Overcoming anxiety like most things in life we want to change, takes deliberate, consistent practice of targeted strategies, repeated over time.

Not so glamorous I know. It would be so much more exciting if you, after spending months visiting a comfy overstuffed chair in my office working to uncover various childhood ups and downs, remembered that one incident that totally explained everything about your anxiety. And then, knowing that, your anxiety would plead, “Uncle!” and then disappear. It wold be like winning the recall lottery! The promise of that alone would be a compelling endeavor.

Unfortunately, that isn’t how things work. I wish I could spice up what is actually needed to help you overcome your anxiety, and I’ll try. But before we get to the targeted strategies and consistent practices we really need to check two things.

First, let’s check in with your thinking around having anxiety in general. Pause and try to identify what your thoughts are about having anxiety. What does having anxiety mean about you?

The second part is to take a moment and really become aware of your thoughts about how you get rid of anxiety. What do you think needs to happen in order for you not to have your anxiety any more? Is it even possible?

Your answers to these two questions will literally make or break your anxiety.

Your Belief System

Are they positive or negative? Set in stone or changing? Permanent or temporary? For example, do you think you are a flawed, weak human being because you have anxiety? Do you think anxiety is impossible to get rid of without some really good medication?

Here’s an example using a different struggle. Say I’m fat and think it is because I am weak, ugly and lack willpower. Let’s say I also think I’m always going to be fat because it runs in my family and on top of that, I’m big boned and have a stressful job. Can you see how I am going to have an uphill battle with losing weight with those two belief systems in place? I can tell you for sure that losing weight (with these beliefs) isn’t going to happen.

Anxiety is the same way. Your belief systems are critical in overcoming your anxiety. You’ll need to establish accurate and growth-focused foundational thoughts and beliefs about the fact that you have anxiety and that it is possible to overcome it before you will be able to make any headway in stopping your anxiety.

Tomorrow we’ll break down how to establish accurate and growth-focused foundational thoughts and beliefs. For today, just keep noticing your thoughts and beliefs about why you have anxiety and if you think it is possible to make go away.

Mindfulness When Your Life Stinks Part 3: Maybe You're Doing It Wrong

Mindfulness and Feelings

When you think of mindfulness what do you think of? It’s a trendy word these days and I find there are a lot of misconceptions regarding how it actually looks in real life. Most people misunderstand the concept of mindfulness and how to do it. Most think to be mindful is to dwell on, wallow in, and be absorbed by how you feel in a particular moment.

But it doesn’t and that’s where you may be going wrong.

The purpose of being mindful is to touch on the moment you’re experiencing, in the here and now, and do so as a neutral observer, without wallowing in feelings of good or bad.

This means you recognize what’s going on, you acknowledge what you’re feeling about it and then you disengage from judging it good or bad.

Easier said than done? Definitely. But mindful people do it all the time! And you can too.

Would some examples on what it does and doesn’t look like help? Let me elaborate with some situations you may (or may not) think make your life stink. If they don’t particularly fit, and I’m not saying the examples I’ve chosen automatically equate to a stinky life btw, then just insert your own example.

Awareness vs Dwelling

-If you’re overweight, mindfulness isn’t using every reflection you walk by to remind you that you’re fat in order for you to feel gross, ashamed and bad. But it is being aware that you are doing that and feeling that way when you do that.

-If you’re living paycheck to paycheck, mindfulness isn’t holding your dwindling bank statement in your hands as you allow the defining words, “You suck!” to circulate over and over again in your head. But it is recognizing when you are doing this and saying this to yourself.

-If you’re single, mindfulness isn’t slouching on your couch allowing the fact that you are still single to wrap you up in feelings of being unlovable. But it is knowing you are slouching and feeling unlovable in this moment.

-If you’re swamped at work, mindfulness isn’t focusing on the enormous amount of work you need to do in an unreasonably short period of time, all the while feeling overwhelmed and inadequate. But it is realizing that you’re swamped at work and feeling overwhelmed.

Dwelling on or being totally absorbed by how you feel in these moments, in addition to NOT being mindful, is a total set up and based on shaky ground.

Let me explain the two major reasons for this because maybe our feelings can’t even be trusted.

Reason #1 is, hmmm how do I say this? I’ll just go for it. There is a good chance that your feelings aren’t even real. Okay, that wasn’t so bad was it? What I mean by your feelings aren’t even real is that, like everything else about us, we are more creatures of habit than we give credit to, feelings included.

Our feelings are actually deeply constructed habits of association that get programmed into us from an early age. The programming comes from those people closest to us but we also pick up and take on social and cultural emotion norms too.

I know, this is a totally radical notion. We grow up, at least in the U.S., assigning sooooo much importance and validity to our feelings, as something to be counted on. We are encouraged to identify and “feel” our feelings. Which don’t get me wrong, all of this isn’t necessarily a bad thing.

But we also need to learn that it is okay to question our feelings. That our feelings are subject to error too and not beyond reproach.

All of this gives us good reason for pause when reflecting on our feelings when we are being mindful.

We need to remind ourselves that we are actually being aware of how we have habitually interpreted and felt about this certain collection of data points in the past. We then remind ourselves that it may not still be the same with our current experience.

So for example, if you’re being mindful and recognize that you are feeling lonely, it’s important to realize that you’ve been socially and culturally trained to associate your current state with a non-pleasant feeling of lack or loneliness. This most likely has it’s roots in the past whenever a similar state was present, you associated it with this particular feeling. Now you still call it loneliness. And it still sucks.

But the mindful point is, you need to check in and see if it’s accurate. There’s a chance that you feel differently or could feel differently if you allow yourself to question your feelings as old habits.

Reason #2. We lack specificity so we often don’t even know what we’re feeling. We tend to cluster things so broadly, like either I feel good or I feel bad. It’s as if as children we stopped seeing the value in emotional details, so we kept it simple.

There are hundreds of words differentiating and fine-tuning an enormous range of feelings, yet most of us stick to just a few. And this isn’t just a Scrabble underdog issue here, this affects how we view our day to day experiences and even how we actually feel!

For example if we don’t get a job we want and feel bad, it would be easy to fall into a lengthy “woe is me” mode because our feeling “bad” is so broad. However, if we have more discerning feelings at our emotional disposal and recognize that what we feel is frustrated because we haven’t cracked the code of getting that job, we will fare differently. And better I’d argue. When we’re specific we can target a better plan than trying to target this broad, vague “bad”.

Here’s another example. Let’s take when we’re feeling sad. That’s actually quite a broad brush stroke of a feeling. We can get more specific by narrowing it down with any of these more particular words: depressed, dejected, despair, despondent, disappointed. discouraged, disheartened, forlorn, gloomy, heavy hearted, hopeless, melancholy, unhappy, or wretched.

Each of these words helps us identify more accurately what we are feeling. Labeling our feelings with broad adjectives is not helpful as it could be. Additionally, it keeps us stuck because it robs us from being able to attend to a specific feeling that we could actually do something about.

So if you think your life stinks and you are trying to cultivate mindfulness, this should really come to your rescue! You might be going at the whole mindfulness thing based on bad intel. Try questioning those feelings of yours the next time the bad ones come up. For now, I’d leave the good ones alone…we need all help we can get sometimes :-)

11 Hidden Hooks of Anxiety

Do you feel that despite your best efforts at overcoming your anxiety you are making two steps forward and three steps back? You’re not alone.

After working with many people with anxiety, I’ve uncovered some “hidden” beliefs or reasons why one may stay hooked to worry, fear and anxiety, despite hating these feelings. The following hidden beliefs are extremely common. Don’t feel bad if they are tripping you up too.

Worry Myths

We’ll start with the Top 5 Worry Myths. Many people are surprised to learn they’re hooked by one or more of the following beliefs:

1. Worrying will stop something bad from happening in the future.

2. Worrying about a negative outcome will prepare me for it.

3. Worrying helps me come up with all my options for a particular situation.

4. Worrying helps me feel as if I’m doing something about the problem.

5. Worrying sometimes helps me avoid thinking about something else.

Patterns That May Contribute To Your Anxiety

Here are a few others that may resonate with you and keep you holding on to your old patterns:

• Your success at work demands that you’re constantly thinking ahead, juggling, planning, problem solving. You don’t want to risk messing up, and you feel your worry and anxiety make sure you don’t.
• You are the hub that holds your busy family together. Getting everyone to where they need to go, when they need to be there, with what they need to have, and completing what they need to have completed. You need to be thinking all the time, or things will start to fall apart. Worry and anxiety just come with the territory of being a good parent.
• Worrying shows that you care and are keeping problems, yours and others’, front and center in your mind. If you stop worrying, it’ll be like you stop caring.

Or how about these:

• You’ve always been really sensitive and intuitive. Although it has its downsides, you’ve always considered it something that made you special. When you feel anxious or worrisome thoughts, it may be a premonition, and you don’t want to risk not listening to it.
• Your mom or dad seemed to worry a lot or have anxiety. In a way that is hard for you to explain, you feel more connected to them when you worry or have anxiety too. Especially if they are no longer with you and you miss them.
• You grew up vowing not to be __________ (i.e., poor, alcoholic, overweight, sick, unhappy, etc.) like your family. If you aren’t constantly worried and thinking of these things, you’re afraid you may follow in their footsteps.

We humans are complex creatures. At the most core level we operate around two principles: avoid pain and seek pleasure. What we view as pain and pleasure aren’t always obvious. Subconsciously we may “hide” important pieces of information from ourselves, or start reinforcing behaviors based on erroneous beliefs.

And then we’re blindsided when we experience bumps in the road. Do any of these hidden hooks resonate with you?

7 Skills to Get Your Small Talk On

Social Skills Tricks of the Trade

A few skills up your sleeve will not only help you avoid running from social interactions but might even make them, dare I say, enjoyable. Try these out at work functions or social situations.

1. Smile. This one little behavior will make you feel better inward and send a positive message outward. A study from Penn State University found that people who smile appear to be more likeable, courteous, and even more competent! Next time you are feeling a tad on the uncomfortable, anxious side and you have to be in a social setting do your best to put on a smile. Even a fake one works!
2. Small talk is a two way street. Small talk is a social tool intended to show your willingness to engage with another person. Even if you initiate the conversation, it doesn’t mean you are responsible for carrying the whole thing. Do your best to hold up your side politely and remind yourself that it takes two to tango. When answering questions, remember you can also circle back and ask them the same question.
3. Start simple. There’s no need to blow the other person out of the water with how clever or funny you are. Opening up small talk is simply the way to gauge whether they’re interested in talking in the first place. A comment on the weather or situation you’re in (waiting for a bus, standing in line for the photocopier, getting food at a party) is a nice place to start.
4. Prepare ahead. It’s nice to have a few conversation starters ready when you enter into a situation where small talk is the gateway to more meaningful connections. “How do you know the host?”, “How do you like this area?” or “Have you tried the ______?” can get you started. Sometimes just having a question on the tip of your tongue gives you the confidence you need to hang in there.
5. Share enough positive information about yourself for the other person or people to be able to frame a response. “I work in HR and you wouldn’t believe how many applications we just got for that new productions position!” If you don’t have a positive conversation starter, remember to keep your conversation on the positive side in general. Nothing is a bigger turnoff than negativity!
6. It’s okay to stand by yourself. Sometimes this is actually a helpful thing to do in social situations. Let’s face it, most people in small talky situations are just as uncomfortable as you. Being by yourself gives another person the opportunity to come up and talk with you versus them having to try to break into a well established cluster of people talking.
7. Lastly, according to therapist Kyle MacDonald, “Small talk is exactly what is says it is: small. There’s no need to turn the conversation into a great debate and, equally, it’s perfectly fine to break off the conversation when you need to. Just be mindful of how you end the engagement: first of all, announce your intention to go and say how you enjoyed the conversation (“I’m going to have to be going now, but I enjoyed talking to you — I’m so glad I found someone else who hates The Hunger Games as much as I do!”), and give them an opportunity to respond and break away too (“Anyway, I’m a friend of Tom’s so I might see you again at another of his parties — hopefully there will be more films we hate out by then!”) The overall trick is to be kind and open with the other person, listen to what they say and respond honestly.”

Small talk definitely gets easier the more you practice. What are some tricks of the trade you’ve found to be helpful?

Social Anxiety? We're Social Beings!!!

Why Do We Have Social Anxiety?

Humans are inherently social creatures and yet many suffer from anxiety that makes being social difficult, if not downright painful. How and why does this happen?

The short answer is that scientists and doctors don’t entirely know. Understanding anxiety, in all its forms, is in its’ infancy despite affecting millions of people worldwide. The most widely suggested contributors to the cause of social anxiety include inherited traits and family background, life experiences and environment, and brain structure.

The Brain

Regarding the role one’s brain structure may play, researchers are making great strides thanks to advanced neuroimaging technology. Scientists are gaining insight into social anxiety and social anxiety disorder in ways that were previously only subject to speculation. Of particular promise are studies that show increased activity in the brain’s amygdala in people with social anxiety compared to those without. The amygdala regulates emotions, survival instincts and memory.

Some of the findings in these studies, although not totally conclusive, suggest that people with social anxiety may have an increased tendency or bias toward ways of processing information in the brain that may contribute to their anxiety. These include a higher tendency to respond more negatively or fearful to social signals, people’s facial expressions and eye contact. Also, those with social anxiety showed more of a tendency to selectively remember the negative information about oneself and one’s social performances instead of the positive or neutral memories. Those with social anxiety showed a bias toward making negative evaluations about past events and negative predictions about their future performance. Lastly, participants showed a tendency toward spending more time processing threat-related information than those without social anxiety.

Does that happen to describe you too? Do you tend to respond in a fearful way in social situations? Do you think predict your presentation will be a flop and that you’ll embarrass yourself at the annual manager’s meeting? Do you already dread that happy hour you said you’d attend? Do you play over and over in your mind how awful it was to go into the grocery store or to your child’s school?

What You Can Do

If you do, no problem! Although we don’t yet know the evolutionary function of this brain structure, we do have many strategies to help compensate for it. The words “tendency” and “bias” give us clues as to where you start. They illustrate a way your brain may be “neurologically leaning” but your brain isn’t set in stone.

In order to stop these leanings from causing your social anxiety, you can increase your awareness toward them and remind yourself these are just your biases talking. Look at the situation again, but this time from the perspective of someone without these biases. For example, “If I didn’t have this worst-case-scenario bias, I’d look at the company’s upcoming happy hours as an opportunity to get to know more people from the office.”