Reading Material

Here are a few reads for your weekend or to start your week off right.  Pour yourself a cup of coffee or green tea and cozy on up.

ABC News talks about which exercises are best for anxiety. Although, the ADAA reminds us that just getting your body moving - especially cardio - makes a big difference.

Research shows that mindfulness meditation can reduce overall anxiety and rewire the way our brains work. Here's a nice overview as well.

Speaking of meditation, have you read Dan Harris's book "10 Percent Happier"?  A national news anchor, he talks about having a panic attack on live television and what he did to get to a place of confidence again.

I've been meditating a lot more these days, so that means more links for you!

Love this infographic, Sharon Salzberg, and this great article on the reality of taking up a meditation practice.

Mind Traps

"When you go beyond seeing words as words, you're buying into the illusion your mind creates. The thoughts shift from being thoughts to being something dangerously serious. And when that happens, you'll often find yourself trapped in old behavior patterns that are neither helpful nor in your best interest. We call this a mind trap." (pg. 70)

Come again? The idea of a mind trap is actually pretty simple and people (with or without anxiety) do it all the time. Mind traps occur when we make up stories in our heads and respond as if those thoughts are true. If we've imagined something scary, our bodies begin making lots of adrenaline and our physical symptoms kick in, followed by more scary thoughts. Of course, this is a great recipe for a panic attack and, over time, it simply becomes habit.

I remember a few years back, my husband took our older girls to a festival. When I couldn't reach him by phone, I started to imagine that one of the kids got lost and he wasn't answering until he found her. I imagined her lost in the crowd and crying for us - it was horrible. Even though I knew this scenario was highly unlikely, I found myself believing my imagination and feeling more and more anxious until I was able to reach my husband. The reality was that they were having so much fun that he didn't hear the phone and everyone came home happy.

I so identified with Brene Brown's video when she asked the audience "what happens next?" My brain runs disastrous headlines on a daily basis. Sometimes I shrug them off and other times I get a little wave of adrenaline. What if it's a sign?

Leaving the pool with my three year old while hubby and the girls stay behind.

"Little did they know that would be the last time anyone saw them alive".

The phone rings before 8am in the morning.

"And that's when she first heard that (insert name) had passed away during the night".

Even though it doesn't feel like it, we do have a choice in how we respond to thoughts like:

What if?

It would be terrible if . . .

I'm going to have a panic attack and then . . .(this terrible thing will happen). . .

"One of the most courageous things you can do when your WAF's (worries, anxieties and fears) show up is to sit still with them and not do as they say." (pg. 76)

This week, I invite you to just notice when your mind starts to set a trap for you. See if you can simply watch the thought without having to respond to it. There's an exercise on page 76 in our summer book called "Mind Watching" - it's a good one. And, if you're not reading the book, try sitting with some basic meditation every day for as long as you like. I'm going to aim for 5 - 10 minutes a day and see how it goes!