The 4 Minute Raisin

You’ve heard of mindfulness and research is clear that mindfulness helps reduce anxiety. But HOW can you be mindful?

Here is one simple way to experience and practice mindfulness: Eat one raisin…mindfully. Take 4 minutes to pick up, look at, eat, taste and mindfully experience that raisin.

Sound impossible or silly? Give it a try and get a taste of mindfulness – pun intended 😆 

Your Free Well-Being Toolkit

The Center For Healthy Minds in Madison, Wisconsin is a treasure with a national reputation.  The Center was founded by world renowned researcher  Dr. Richard J. Davidson.  We are blessed to have this leading edge research and resource in our local community. 

Their mission:  Cultivate well-being and relieve suffering through a scientific understanding of the mind.

Check out their many free online tools and meditations

Figuring Out What YOU Really Want

Anxiety treatment - Di Philippi, Brookfield, Milwaukee

In the midst of what can turn into a “crazy busy” season, the best way to have less stress is to put YOU smack dab on the top of your To Do List.

Think about what you really WANT this month…Not all the things you should do, not what others want you to do. Instead…ask yourself a few questions:

 

How would you like to feel during this holiday season?

What would you like to do just for YOU?

What would you like to NOT do?

Depending on your answers, I have a lot of creative ideas for you:

• If you want less pressure to have the “perfect” holiday, read THIS

• If you want to survive the holidays without sabotaging your healthy eating, check THIS out 

• To feel more gratitude during the season, read the 5 Ways to Practice Gratitude toward the end of this ARTICLE 

• For more peaceful feelings, try THIS

• If you want to smile more and experience FUN amidst the busy season, here are 6 Easy Tools 

• To escape commercialism, find more meaning, and get a warm-hearted feeling inside, try tip #4 or tip #6 HERE 

• To give yourself permission to slow down and relieve holiday pressures, read THIS 

• If you want to escape the craziness, then relax with THIS 5-minute Tool 

• To feel more connected with your loved ones, try THIS

• Want to give yourself the most meaningful and important gift for the New Year? Here’s HOW

Anxiety Treatment in Brookfied,Milwaukee

 

Wishing you all that you want this holiday season!

 

 

Do A Cost-Benefit Analysis

Many of the holistic anxiety-reduction techniques that I recommend are really pretty easy to learn and easy to do. But people often tell me they don’t have the time for it. Time becomes the barrier. I get that. We are living in a “crazy busy” time and we all have plenty to do.

Time is a cost, just as money is a cost. Even the time we spend earning money is a cost.

If you can layout both the costs and benefits of taking action (and then see how the benefits outweigh the costs), then you will be motivated to prioritize time and tasks differently. For example, I have one client who chose to make time for Mindful Belly Breathing Meditation – 2 times a day for 15 minutes each as I had recommended. That 30 minutes per day was a big cost. Today, she’s receiving so much benefit from it that she asked if it is OK to do it 3 times a day!

Comparing your costs to the benefits might be the motivation you need to take positive action… and start reaping the benefits.

Dalai Lama’s Prescription for Anxiety

I want to share with you what I am learning right now from the Dalai Lama.

anxiety treatment of Dalai Lama - Mental Immunity via CBT wtih Di Philippi

 

I love neuroscience and I often talk about the human brain. It’s so fascinating how our brains generate anxiety, and I teach many neuroscience-based techniques for eliminating anxiety.

Neuroscience is a very new discipline (since about the 1990’s), growing exponentially along with technology advances.

So it was quite ironic to me to discover the very non-scientific and very ancient perspective of the Dalai Lama (in “The Book of Joy” by the Dalai Lama and Archbishop Desmond Tutu of South Africa.)

 

Prevent Suffering from Anxiety

According to the Dalai Lama: “[Just] as a healthy immune system and healthy constitution protects your body again potentially hazardous viruses and bacteria, mental immunity creates a healthy disposition of the mind so that it will be less susceptible to negative thoughts and feelings.”

Our own negative thoughts and feelings are what cause our suffering.

The Sanskrit word for these negative thoughts and feelings in the Buddha’s time was “Dukkha,” which can be translated as “stress” or “anxiety.” Buddha identified Dukkha as the core of much of our unnecessary suffering.

On the flip side of that, when people call me to inquire about anxiety treatment, what do you think is the one thing they consistently tell me they want (besides getting rid of anxiety)? Happiness. The Sanskrit word for this is “Sukha.”

How to find Sukha and eliminate and even prevent Dukkha? The Dalai Lama says mental immunity is the answer:

Developing Mental Immunity

1. Meditation.  As a Buddhist monk, one of the main ways the Dalai Lama builds mental immunity is through his daily meditation practice.

The Dalai Lama meditates for 5 hours a day! But you don’t have to! There are hundreds of different types of meditation so you can find a technique that works for you. Here’s an easy way to start with 3 minutes a day: Metta Meditation.

Meditation is proven by both monks and neuroscience research as a way to calm the mind and effectively reduce anxiety. But mental immunity can be built in other ways as well.

 

2. Mindfulness can be a meditation technique but it is also so much more. It is a way of being. It is a way of doing anything at all, in a mindful way, which is achieved mentally by training your brain to remain present and focused in the present moment.

Anxiety is most often about the future – even if it is the future just 5 minutes from now. Five seconds from now, or 5 minutes or 5 days or 5 years, are all in the future.

Developing your mental ability for mindfulness helps you stay in this moment of now, which reduces anxiety.

 

3. Cognitive Behavioral Therapy (CBT) helps you develop mental immunity by literally training the neural pathways in your brain to actually think differently. What is CBT?  Click HERE to find out. It works to create mental immunity by changing the way your brain thinks and responds to anxiety-provoking situations. Click HERE to learn more about how it works for anxiety.

CBT also helps you eliminate “stinking thinking”/”anxiety thinking” which also creates mental immunity.

The Dalai Lama on the need for mental immunity:

 

Stop Watching The News

I see a correlation between worry and watching the news on TV. I stopped watching the evening news years ago. The only news show I watch is CBS Sunday Morning. It focuses on positive, uplifting and interesting news features, while spending a very short time noting top news from the week.

The evening news is the worst to watch. The mostly negative and fear-based news increases anxiety (and adrenaline and cortisol production!) at the time when you really need your brain and body to calm down for bedtime.

If you are a worrier who worries about current events and associated negative “what if” thoughts, then you have even more reason to stop watching the news.

What Are You Looking Forward To About Fall?

What are you looking forward to about Fall? (And what does that have to do with anxiety?)

I’m sitting outdoors right now on my patio writing this on the 3rd official day of Fall. And it is over 90 degrees here in Wisconsin! I’m doing my best to “carpe diem” and make the most of what are probably the last hot days of the year.

I love summer…my favorite season. So when the question above was posed to me, it threw me for a little loop. Looking forward to Fall? I feel more like I have been struggling to hold onto this gift of Indian Summer, and postpone my mourning of the end of summer.

Today I heard the question on the “CBS Sunday Morning” show: What are you looking forward to about Fall? According to their survey, people are looking forward to things like Halloween, leaves changing, Thanksgiving, and football.

I had to think long and hard about what I could look forward to about Fall. And why I should!

Why Should I? (And why should you too?)

Focusing on the future is one of the things that can often increase anxiety. Anxiety is always about either the future (worry) or the past (regrets or second-guessing).

The uncertainty of the future can trigger worry. “What if” worries/thoughts about the future are common. Add that to the human brain’s negativity bias, which exaggerates negative thinking, and you’ve got a recipe for anxiety.

But the whole idea of “looking forward to” something is different. It helps distract your mind from worry and negative thoughts, by pairing the future with a positive thought.

The distraction, and the positive pairing, gives your mind something else to focus on. Learning how to redirect or restructure negative thinking is a critical component of CBT, the most effective anxiety treatment.

So the concept of “looking forward to” is actually is a good tool for reducing anxiety, and helps boost your mood at the same time. So why not join me in trying it this Fall?

Here’s My List

1. Pumpkin Chai Tea
2. Pumpkin Spice anything
3. Organic Honeycrisp Apples

I just realized these are all about food. I’m not thrilled about that, but it’s a start. On a beautiful, warm day like today it is just too much of a stretch for my brain to fully embrace Fall. Today, my brain still wants to resist it. But we have to start somewhere. I can truly feel positive about those 3 things – and then I can build on MORE positive things to look forward to about Fall later.

Where can YOU start? What can YOU look forward to about Fall?

 

 

L-Theanine

L-Theanine is an amino acid which can provide relief of the tension and stress, and improve mood. It is also shown to promote alpha brain wave production – alpha brain waves are a sign of relaxed activity in your brain.

L-Theanine can be found in black, green, and white teas, and also is available in higher doses in supplement form.

Acupuncture for Anxiety

Chinese medicine and acupuncturists view anxiety as an imbalance in your organ system called “Shan You Si” meaning “anxiety and preoccupation.” This is believed to affect your main organs: Heart, Lung, Spleen, Liver and Kidneys. Each of these organs is related to different aspects of your emotions and different energy flows within the body.

Acupuncture restores the energy and functioning of those organ systems to restore balance to your emotional state and reduce anxiety. Most people experience deep relaxation during the acupuncture treatment itself, and after a series of treatments acupuncture can contribute to lower anxiety levels.

Toe Tensing for Insomnia

Anxiety or tension keep you awake at night? You can draw the tension out of your body with the technique to alternately tense and relax your toes:

• Close your eyes and lay on your back.
• Bring your awareness to your toes.
• With as much tension as you can, pull all 10 toes back toward your face. Hold for a slow count of 10.
• Relax your toes.
• Count to 10 slowly.
• Repeat 10 times.