Tag: anger

Calming Skills

Feeling anxious? Want to learn calming skills? Not sure what to do? Anxiety can be a very miserable experience because of the physical process that goes along with it. Keep reading to learn why what you might have tried before doesn’t work and what can work.

What Does Not Work and Why

Often we think we need to solve the problem creating fear and anxiety to calm our fear and anxiety. This is a problem for several reasons:

  1. Focusing on the problem or your body’s response to this problem grows the fear and anxiety. Especially if the problem is out of your power and control to solve.
  2. When your sympathetic nervous system is activated and preparing for fight or flight, you lose the ability to think rationally and calmly. As a result, finding solutions or shifting your focus to solvable problems becomes challenging.

What Does Work

So what do you need when your body is escalating in energy? You need to slow it down. Then, your mind and emotions will follow and you will be able to think more logically. The first indications of anxiety will be found not in your mind but in your body. Therefore, learning calming skills designed to slow down your body is the fastest way to calm your emotions and mind. Below you will find calming skills videos that help you learn how to do this through a variety of skills that focus on helping your physical body slow down.

Slow Your Breathing to Calm Your Body

Calm with Breathing

When your body is #anxious, your nervous system is gaining energy and moving into fight or flight. Learning to do things to slow down your body is the FASTEST way to #calm your emotions and mind. Today we are going to talk about how to slow down your body by slowing down your breathing. Step 1: take a long slow deep inhale for a count of 4 (visualize you are inflating a ballon in your stomach). Step 2: hold your breath for a count of 4. Step 3: Exhale firm and hard for a count of 6. REPEAT. Do this for at least 5 minutes and more if needed.

Posted by Counseling 4 Hope on Tuesday, March 24, 2020
Calming Skill: Slowing your breathing.
In this video, I share how to slow down your body by slowing down your breathing.
Step 1: take a long slow deep inhale for a count of 4 (visualize you are inflating a ballon in your stomach).
Step 2: hold your breath for a count of 4.
Step 3: Exhale firm and hard for a count of 6.
REPEAT.
Do this for at least 5 minutes and more if needed.

Add Visualization to Breathing to Help Calm

How to Add Visualization to Breathing

Today's video focuses on enriching breathing by adding visualization. Many find this to be extremely helpful. I will walk you through how to do it and let you practice it. Post your favorite emoji below if you find it helpful. Also, I'd love to know what you are doing to help yourself survive this time. I'm finding music to be extra good for my soul right now. Plus connecting with family/friends by text, phone, or message. How are you surviving?? Post a comment below. #anxiety

Posted by Counseling 4 Hope on Wednesday, March 25, 2020
Calming Skill: visualization.
This video focuses on enriching breathing by adding visualization.
Many find this to be extremely helpful.
I will walk you through how to do it and let you practice it.
Body Scan Calming Technique

Today's video is a skill that helps us tune in better to our emotions by paying closer attention to where they show up in our body. Take a minute to scan your body to see where the emotion is. Watch the video to see how to shift your physical and emotional experience with this skill. #anxiety #calm

Posted by Counseling 4 Hope on Thursday, March 26, 2020
Calming Skill: body scan
This video teaches a skill that helps us tune in better to our emotions
by paying closer attention to where they show up in our body.
Take a minute to scan your body to see where the emotion is.
Watch the video to see how to shift your physical and emotional experience with this skill.

Want to read more on anxiety? Check out my other blogs. Live in Texas and want to work with me? Click on the right to schedule a new client phone consultation and send me an email.

Permanent link to this article: https://counseling4hope.com/calming-skills/

Ladies, Trying to Control Everything Might Actually be Hurting You

Trying to Control Everything May Actually be Hurting You

Calling all busy moms and wives trying to do it all. Do you find yourself exhausted? Worn out? If your answer is yes, let me say. Stop, sit down, take a deep long slow breath in, hold it, then let it out. Take a few minutes to just be fully present in this moment. I have been where you are and I am hoping to bring you good news!! Get comfortable and take five minutes to yourself, to keep reading.

Back to how tired you are. I have a few more questions. Is your fatigue because of all you have to do OR is it because of a very busy mind. Caring for others comes with worry. Worry leads to control because if we are in control then we don’t have to worry. This brings chaos.

What? That makes no sense. Control keeps things in order, in place and helps me protect my family.

Yes, it appears to be a good thing that seems protective. I know you’re thinking if I’m in charge of what goes on in my life, then I can rest. That’s true if you actually have power over something. But worrying and the mental exhaustion that comes from predicting every possible outcome so you can be prepared, actually creates inner chaos. This is anything but rest.

You see there are certain things in life that you have no power over. I think they fall in 3 broad categories.

Forces of Nature: We have no power over the weather, natural disasters, or laws of the universe.

Emotions: Emotions happen and bypass our prefrontal cortex. They are a felt experience that gives us information like our senses. (For more on emotions, click here).

Other People: This encompasses the largest part of life that is really outside of our control. We have no power to actually change another person or chose what they do (or don’t do). Yes, that even includes your kids and your husbands. You can make requests, have influence, and even rules with consequences…but another person’s actions and choices belong only to them.

Controllers (and we all wear this label at times if we are honest) actually create for themselves inner chaos. Why? Because controllers are focused on where they are powerless. To do this they travel many exhausting mental loops trying to figure out a problem that has no solution that is actually within their power. Chaos results.

The answer? Accept what you can’t control and embrace what you can. You see focusing too much on the things we can’t control drains us of our personal power to act. When we focus on we have power we can harness that power into action. So what can you control? Oh, so much.

Your response, actions, reactions, choices, decisions, thoughts, beliefs, values, boundaries, who you chose to be in relationship with, and so much more. Shifting our focus is empowering and freeing.

Focusing too much on the things we can't control drains us of our power to act. Click To Tweet

When we focus on what we can control then we harness that power into action. Click To Tweet

If you are a Christian, accepting what you can control allows you to surrender to the sovereignty of God….the one who really does have power over all. The one who loves your kids and husband more than you do. When we as believers try to control everything, we are stepping into God’s domain, violating God’s boundary. There are certain areas that are only His to control, this is what can truly bring rest. “So don’t worry about these things, saying, ‘What will we eat? What will we drink? What will we wear?’ These things dominate the thoughts of unbelievers, but your heavenly Father already knows all your needs.  Seek the Kingdom of God above all else, and live righteously, and he will give you everything you need. “So don’t worry about tomorrow, for tomorrow will bring its own worries. Today’s trouble is enough for today.”  Matthew 6:31-34

So beloved, rest in what you can control and let go of what you can’t. Only then will you find true peace. It’s not a perfect process, we all will over-control things at times. Recognizing it, giving ourselves grace, and shifting our focus again; we move on. If this is a huge struggle for you? Consider working with a counselor who can help you make this shift.

“We cannot direct the wind, but we can adjust the sails.” Dolly Parton

We cannot direct the wind, but we can adjust the sails. Dolly Parton Click To Tweet

Permanent link to this article: https://counseling4hope.com/control/

Help I Feel Bad. Are Negative Emotions Really a Bad Thing?

emotionsEmotions get a bad wrap in our culture. Somehow we have decided that it is okay to accept some emotions while labeling others as negative or bad. In doing that we somehow communicate to ourselves and our kids that certain emotions are normal and others are abnormal.

I can’t begin to tell you how many people come into my office with problems because they:

  • think they are crazy for having feelings
  • ignore their feelings and now they are too big to ignore
  • they see no useful value in feelings yet are confused as to why they are stuck
  • they are frustrated with some relationship in their life

Let me first say, EVERYONE HAS FEELINGS!!!! (There, I FEEL better).

It is perfectly normal to feel, emotions don’t make you crazy but actually NORMAL. Yes, that is right, feelings are perfectly normal. WHAT?? Even the “bad” ones like anxiety, grief, sadness and anger? Yes, even those are completely and totally NORMAL!

It is perfectly normal to feel, emotions don’t make you crazy but actually NORMAL. Click To Tweet

Somehow, we have lost an understanding of the purpose and benefit of emotions.  Unfortunately, this has led to a lot of problems like: clinical anxiety disorders, major depression, relationship problems, and addiction issues.

Emotions are a God given, God designed signal system, similar to our senses. Click To Tweet

One of the ways that humans uniquely image God is our emotional nature. Click To Tweet

God and EmotionsEmotions are God given. God is an emotional God who feels all range of emotions, even the ones we label as bad. One of the ways that humans uniquely image God is our emotional  nature. God designed emotions to be a signal system, similar to our senses. We collect information about the physical world through our five senses (sight, smell, sound, taste, and touch). No one labels one of these senses as bad, just because they smell something bad. Your nose is just giving you information. There is a bad smell; I think I should leave the room (this may or may not happen a lot in my house…because I live with boys).   Our senses serve to protect and guide us through the physical world.

Emotions work in a similar way. We get information about the relational world through feelings (sad, angry, afraid, happy, content, shame, safe, love, alone etc.). Emotions give us information. They tell us what we need and give us energy to take action. Emotions serve to protect and guide us in the relational world.

If you ignore a feeling, that is trying to give you information and you aren’t listening…it will get LOUDER. I mean, wouldn’t you get louder if you were trying to get someone’s attention?? So ignoring, stuffing, numbing, or denying a feeling only creates louder feelings. These louder feelings are what send some into panic, depression, or fits of rage. Not only that, if you ignore, stuff, numb, or deny the “bad” feelings…then you mute the “good” feelings too. This is not at all what we want. We numb or ignore because we want the good feelings…but maybe that’s not the way to get them. Maybe we must accept that there are times when we will feel needed hard feelings like sadness or fear and that is okay, normal, and healthy.

Emotions serve to protect and guide us in the relational world. Click To Tweet

Another reason people avoid emotions is because they don’t like the feeling and are concerned they will get “stuck” in a certain emotion. Emotions are not permanent states of being. We feel a variety of different things throughout the day. Emotions ebb and flow like running water. Yet not acknowledging or accepting a feeling does cause it to linger and sometimes it takes a while for us to process something that has happened.

Emotions are not permanent states of being. Click To Tweet

So what can you do to start paying attention to the signals your emotions give you:

  • Give yourself permission to feel.
  • Validate your emotions. Let it be okay, seen, and experienced.
  • Pay attention to the emotions as they flow throughout the day, name them, write them down.
  • What message is the emotion giving you, what do you need? Contemplate this before you act.
  • Share your emotion and need with a safe person (someone who loves you as you are, flaws and all).
  • Watch the movie Inside Out for more help on understanding feelings and their purpose (such a good movie…I can’t even begin to say how much I love it and how accurate it is in explaining emotions).
  • Seek help. Counselors can help give you language for emotion and will walk you through this process with a specific focus on you, your history, and your issues.

Feelings serve to help us identify needs, connect in relationships, and heal from hurts and traumas. To deny this aspect of your self is like living life on mute instead of full stereo sound OR in black/white instead of full color! Let’s live life in full color and embrace a life full of emotions.

“Don’t be afraid.  Don’t give up.  The Lord your God is with you.  He is mighty enough to save you.  He will take great delight in you.  The quietness of his love will calm you down.  He will sing with joy because of you.”  Zephaniah 3:16-17

If you like what you read, please comment below or share on social media. ❤️

Permanent link to this article: https://counseling4hope.com/negative-emotions/

Feelings: What’s the Point??

feelingsI can’t begin to tell you how many people come into my office with problems because they:

  • think they are crazy for having feelings
  • ignore their feelings and now they are too big to ignore
  • they see no useful value in feelings yet are confused as to why they are stuck
  • they are frustrated with some relationship in their life

Let me first say, EVERYONE HAS FEELINGS!!!! (There, I FEEL better).

It is perfectly normal to feel, emotions don’t make you crazy but actually NORMAL. Click To Tweet

It is perfectly normal to feel, emotions don’t make you crazy but actually NORMAL. Yes, that is right, feelings are perfectly normal. WHAT?? Even the “bad” ones like anxiety and sadness and anger? Yes, even those are completely and totally NORMAL!

Somehow, we have lost an understanding of the purpose and benefit of emotions. We have decided that they are for the super emotional, nurturing types (like touchy feely counselors) but that “normal” people don’t talk about, acknowledge or express feelings. Unfortunately, this has led to a lot of problems like: clinical anxiety disorders, major depression, relationship problems, and addiction issues.

Emotions are a God given, God designed signal system, similar to our senses. Click To Tweet

Emotions are a God given, God designed signal system, similar to our senses. We collect information about the physical world through our five senses (sight, smell, sound, taste, and touch). No one labels one of these senses as bad, just because they smell something bad. They just give you information. There is a bad smell; I think I should leave the room (this may or may not happen a lot in my house…boys).   Our senses serve to protect and guide us through the physical world.

Emotions work in a similar way. We get information about the relational world through feelings (sad, angry, afraid, happy, content, shame, safe, love, alone etc.). Emotions give us information. They tell us what we need and give us energy to take action. Emotions serve to protect and guide us in the relational world.

Emotions serve to protect and guide us in the relational world. Click To Tweet

If you ignore a feeling, because it is trying to give you information and you aren’t listening…it will get LOUDER. I mean, wouldn’t you get louder if you were trying to get someone’s attention?? So ignoring, stuffing, numbing, or denying a feeling only creates louder feelings. These louder feelings are what send some into panic, depression, or fits of rage. Not only that, if you ignore, stuff, numb, or deny the “bad” feelings…then you mute the “good” feelings too. YIKES!

Another reason people avoid emotions is because they don’t like the feeling and are concerned they will get “stuck” in a certain emotion. Emotions are not permanent states of being. We feel a variety of different things throughout the day. Emotions ebb and flow like running water.

Emotions are not permanent states of being. Click To Tweet

So what can you do to start paying attention to the signals your emotions give you:

  • Give yourself permission to feel.
  • Pay attention to the emotions as they flow throughout the day, name them, write them down.
  • What message is the emotion giving you, what do you need?
  • Share your emotion and need with a safe person (someone who loves you as you are, flaws and all)
  • Watch the movie Inside Out for more help on understanding feelings and their purpose (such a good movie…I can’t even begin to say how much I love it).
  • Seek help. Counselors can help give you language for emotion and will walk you through this process with a specific focus on you, your history, and your issues.

Emotions serve to help us identify needs, connect in relationships, and heal from hurts and traumas. To deny this aspect of your self is like living life on mute instead of full stereo sound OR in black/white instead of full color!

“Don’t be afraid.  Don’t give up.  The Lord your God is with you.  He is mighty enough to save you.  He will take great delight in you.  The quietness of his love will calm you down.  He will sing with joy because of you.”  Zephaniah 3:16-17

If you like what you read, please comment below or share on social media. ❤️

Permanent link to this article: https://counseling4hope.com/feelings-whats-the-point/

What Am I Reacting To?

What Are You Reacting To? Reactions are strong emotions (i.e. anger) that we have in response to external events (i.e. being cut off in traffic) or people.

For example, let’s say my spouse points out a mistake or corrects me in some area (this is a made up example…ha ha). I feel hurt, frustrated, and angry. Seems simple enough, a lot of us have been there. However we don’t just leave it at…I feel hurt, frustrated, and angry… we take action based on these strong emotions. In my above example, when I feel hurt, frustrated, and angry, I might lash out with some disrespectful retort or stomp off but give the silent treatment later (again, this is made up and has never happened…wink, wink).

There are a million ways we act based on how we react!

But what if, we aren’t reacting completely to the words or actions being done to us? What if there is more behind it? Knowing what is really behind my emotions could make a huge impact.

So there are a few questions to consider when we feel a strong emotion, like anger, fear, or sadness:

  1. Does this remind me of something from my past? Could you be reacting to a past trauma, a past relationship, or a controlling or dysfunctional parent?? Since our emotional brain, pairs emotions with situations and bypasses our thinking brain, it is common for us to be in a situation that our brain sees as similar to a past experience and feel the past emotion in the present. This happens without your awareness, so your perception may be that the current situation caused the emotion but it’s possible that you are reacting to something else entirely. This is very common for people who have experienced any type of trauma.
  1. What am I assuming? Could I be making some assumptions about the other person’s motives? Am I mind reading their intentions? Could they have good, loving intentions that I am assuming are evil? Am I assuming something about the future? Am I considering my assumed version of the future is truth rather than just one possible outcome? Our assumptions taint our reality. I may think that someone is intentionally being critical, mean, and is out to harm me in some way…but, perhaps they had a totally different motive. Yet, I react to what I assume the other person was thinking and feeling. And let’s be honest, we have no way of really knowing what someone else is thinking and feeling unless we ask them. Yep, don’t tend to want to do that in the middle of an unpleasant emotion. What if I did and I learned their real motive, perhaps my emotional experience changes?
  1. What am I expecting? Am I expecting this person to not notice that I have weaknesses, sins, and imperfections? Am I expecting that person to never sin or show their personal weakness and imperfections? Am I expecting that person to meet a need that no human can meet? That’s really at the heart of a lot of it, we don’t like to see our yuck and it hurts to have it pointed out. We don’t like other people’s yuck because it impacts us. We expect things from situations and relationships that just are not realistic.

Now most of the time our past, our assumptions, and our expectations happen automatically without a lot of analysis on our part. Something happens, we feel, and then we react. But, what are you reacting to? How can you slow the process down?

One big way is to learn to share your emotions instead of your action in response to the emotion.

Back to my totally made up example, my spouse points out a mistake and I say, “wow that hurt and I am starting to feel angry”.

I know what you are thinking, “people don’t talk that way…that’s only for touchy, feely, counselors”. You may be right; most people don’t talk that way. However, talking that way:

  • Brings your experience into the moment.
  • Brings your experience into the relationship.
  • It gives the other person the benefit of the doubt and allows them to say, “Oh, I didn’t mean to hurt you. I thought I was being helpful because I love you” (or something like that).
  • It gives people an opportunity to comfort us.
  • It gives people an opportunity to tell us their real intentions.
  • It helps distinguish this situation from past situations.

So what am I reacting to??? Worth some more thought, don’t you agree? I would love your thoughts.

If you like what you read, please comment below or share on social media. ❤️

Permanent link to this article: https://counseling4hope.com/reacting/

Enjoy this blog? Please spread the word :)

Facebook
Facebook
fb-share-icon
Twitter
Follow Me
Tweet
Instagram
RSS
Pinterest
Pin Share