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.

Anxiety: Addressing Root Cause (not just symptoms)

Anxiety produces a lot of very distressing “symptoms.”

These include (but are not limited to):

 Headache
 Nausea
 Diarrhea
 Lightheadedness or dizziness
 Heart palpitations
 Breathing difficulty
 Chest pain
 Numbing & tingling (especially arms and legs)
 Sweating
 Chills or flush (hot flash)
 Trembling
 Choking
 Insomnia

So, of course you want to get rid of those symptoms. But you have a choice:

A) You could get rid of the symptoms ONLY for now; or

B) You could get rid of the actual source of the problem, preventing both current AND future symptoms.

A) The Symptom Approach

Doctors tend to ask about symptoms. They have a precious few minutes to assess your symptoms and diagnose your problem.

Often they don’t ask:

• WHY do you think you are having those symptoms?
• What was going on in your life when they started?
• What’s going on in your life now?
• What are you thinking about when you have those symptoms?
• How are you feeling emotionally when you have those symptoms?
• How is your job?
• How are you relationships?
• How is your financial situation?
• How happy and satisfied are you with your life?
• What makes you happy? What makes you unhappy? What’s missing?
• What are your coping strategies?
• What stressful events are you facing at this time?
• What chronic stressful events have you been dealing with over the past 2 years?
• What support do you have (or not have) to help you work through current challenges?

I think they are missing out on finding the root causes of anxiety.

Actually, I’m not sure they are even looking for the root cause.

The primary tool they have to offer for anxiety is medication. Medication works at the level it is designed to work: at the symptom level – to give you some symptomatic relief.

Medication is NOT designed to resolve the root cause of anxiety.

That’s why people are told they have to be on medication forever. Anxiety medication does not prevent anxiety from coming back again….and again. So if that’s the only tool you’ve got, and then you stop taking it, your anxiety will likely come back. Thus, the dependence on it.

Have we lost sight of the real goal?

B) The Root Cause Approach

In my practice, the real goal is to put an end to the root cause of the problem.

Finally getting at the root cause of your anxiety automatically eliminates symptoms… and prevents them from coming back again and again.

 The latest and greatest neuroscience research is clear: The thoughts (neural pathways) and automatic responses (think fight-or-flight) in your brain are the root cause of anxiety.

Therefore, to resolve the root cause of anxiety you must: a) become aware of your thoughts and responses that create anxiety; and b) learn how to retrain your brain to think and respond differently.

Thus, it is no surprise that there are alternatives to medication which are proven by research to be equally or more effective than medication (with longer lasting results).

These have nothing to do with chemical imbalance. Instead, the most effective anxiety treatment addresses the root cause of anxiety thinking and anxiety responses in the brain.

Cognitive Behavioral Therapy (CBT) is the gold standard treatment for anxiety and panic attacks.

Skills Not Pills

Being free of pills for anxiety is very possible. I see it in my private practice every day. I have many clients who avoid having to start anxiety medication, as well as many who are able to taper off anxiety medication.

With Cognitive Behavioral Therapy (CBT), my clients learn exactly how to regain control of worry, negative thinking, fear, panic, and the monkey mind of anxiety.

I empower my clients with holistic skills, tools, coping strategies, and natural drug-free methods for eliminating panic attacks, reducing anxiety and improving sleep.

When they learn the tools to both address symptoms and resolve the root cause of the problem, then they find they don’t need medication.

Disclaimer: The topic of prescription medication can be a challenging one for many people. I encourage you to take responsibility for being fully informed and confident making the right healthcare choice for yourself. This article is not medical advice and does not replace consultation with a qualified healthcare professional of your choosing. Never stop medication without such consultation.

Insomnia Technique Bettter Than Counting Sheep

Insomnia from anxiety, worry or thinking too much?  Counting sheep is way too boring for your magnificent brain.  Try this technique instead:

Close your eyes and imagine drawing a big circle. 

• Inside the circle write the number 100 very carefully.  The number must touch the edge of the circle just barely and can’t go outside the circle. 
• Then write the word “deeper” outside of the circle.
• Now erase the number very carefully, as if your eyes were an eraser.  Be careful not to erase any part of the circle, just the number itself.
• Next write 99 in the circle
• Then trace the word deeper
• Erase 99
• Next write 98 in the circle
• Then trace the word deeper
• Erase 98
• Repeat and keep counting down backward until you fall asleep

P.S.  I’ve never made it to the 80’s!

Make a Worry Box

Part of the problem with worry is that it rolls around and around in your head.  It’s the hamster on the wheel.  Or the monkey mind that keeps you awake in the middle of the night.

Try getting those worries out of your head and into a Worry Box.  Take any box and decorate it as you like and put a label on it:  Worry Box. 

When you identify a worry, write it on a piece of paper and put it in the worry box.  When your monkey mind wants to worry about it, go get the piece of paper out of the box.  Make a rule for yourself: You can only worry about it while you are sitting there with the paper in hand, sitting next to your Worry Box.

This technique works well in combination with setting aside “worry time.” [Read more about that HERE.]