Symptoms Of Anxiety You Might Not Recognize

Some Not So Obvious Symptoms of Anxiety

Part 1 in a two-part series.

Anxiety causes many physical and emotional symptoms. Some are more obvious and you can read more about them here. Others are subtle, so you might not recognize them. Maybe anxiety leaves you feeling disconnected from the people you care most about and wondering if there’s something “different” about you that keeps you from making deeper connections. Or maybe you believe that other people have some “thing” that enables them to pursue and maintain relationships with ease, and that you lack whatever that “thing” is.

That deep-down sense of difference can keep you stuck in the same patterns and justifying your isolating behaviors. You might tell yourself:

·      “I’m too busy to hang out.”

·      “I don’t want to be a burden.”

·      “I’m just not feeling social.”

·      “I prefer to stay home.”

·      “I’m not a ‘people person.’”

These statements keep you from reaching out and asking for help, or getting involved in things that might make you feel closer or connected to others in a deeper way. These thoughts reinforce your belief that you don’t have whatever that “thing” that others seem to have and can lead to feelings of difference and unease, loneliness, sadness or desperation.

What Makes It So Hard To Connect?

We all were born with the need to feel connected to others but, for some people, making or keeping close relationships can feel threatening or unsafe. You might read that last sentence and think it’s ridiculous. “I don’t feel unsafe! No one is going to hurt me!” But if you were emotionally neglected or abused in childhood, opening up and showing your true self can be a frightening experience. A deeply held sense that you can’t trust the people in your life, even those closest to you, to support and be there for you can keep your true self from showing up. When we hold back, other people sense our reserve; they feel our reluctance to bring them in close. This keeps them at a distance, leaving you feeling unsatisfied with your relationships, and reinforces your belief that there’s something wrong or different about you.

When we are children, our needs are met when we're taken care of emotionally, physically and spiritually. If some of those needs are neglected, punishment is severe, or nurturing is intentionally withheld, you wind up feeling disconnected from yourself. If your parents didn't model how to manage difficult feelings, if they ignored your feelings or punished you for expressing them, you learned that feelings are bad and should be disguised or hidden. When you don’t learn how to manage emotions, you wind up as an adult without the ability to recognize what you’re feeling and you don't know how to regulate your emotions or soothe yourself.

We Blame Ourselves

As children, we often blame ourselves and feel shame when the caregivers who are supposed to love us aren’t able to meet our needs. Those feelings shame and the inability to understand what we’re feeling in the moment can lead to an underlying notion that you’re flawed or damaged, believing that there is a “thing” about you that’s different from everyone else. Dr. Jonice Webb calls this “The Fatal Flaw,” and describes it this way:

“A deep-seated feeling that something is wrong with you. You are missing something that other people have. You are living life on the outside, looking in. You don’t quite fit in anywhere.”

You can read more about this in her book, Running On Empty: Overcome Your Childhood Emotional Neglect.

Feeling inherently different from others can make it incredibly difficult to feel connected. If you think you’re flawed, then you might think that you’ll never change, that you’ll never have what others do. This can lead to feeling isolated, unsatisfied and anxious or depressed.

But there’s hope! Feeling disconnected or flawed isn’t a life sentence. In my next blog post, I’ll discuss ways to help you begin to recognize your feelings in the moment, and how to self-soothe when you’re feeling difficult emotions.

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Elizabeth Cush, LCPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose.

Photos courtesy of Daria Nepriakhina and Kevin Gent for Unsplash

How To Put Mindfulness Into Practice

I am fortunate to live near the water. When I take a walk, I try to pause for a few moments to take in the sights and sounds. I find that I feel calmer and at peace with myself even if I stop for just a few minutes. It’s not surprising. Studies have shown that just being in nature, especially near water, can have positive mental health benefits, such as reduced feelings of anxiety and depression.

I took a walk the other day. It was such a lovely day, so peaceful, warm and calm. I captured a minute of it on video.

If you’d like to learn how to be more mindful, or you’re already practicing, here’s a quick exercise on being mindful in nature. First, take a moment to read through the guided mindfulness exercise below, and then watch the video, paying attention to what you hear and see.

About Mindfulness

It’s important to know there’s no right or wrong way to be mindful. The purpose of mindfulness is to be present in the moment, with curiosity and without judgment. Some days, it’s harder to be mindful; other days you feel truly present. And that’s OK.

Mindfulness is not about eliminating your thoughts or cares. It’s not about pretending to be happy when you’re not. It’s about allowing yourself to be here, now, for this moment instead of being caught up in thinking, planning and worrying about past and future events.

Mindfulness Exercise

When you watch the video, be in the moment. Here are some ways to do that:

• Notice the different sizes and shapes of the boats. What colors do you see?
• Try to pick out the different sounds that you hear. Can you hear the wind, the birds, the sail riggings, someone doing work on a boat or the dock? What else do you hear?
• Pay attention to movement. What do you notice about how the reflection of the boats and houses move on the water?
• If you were there, what smells might you notice?
• Finally, check in with your body. What are you feeling? Pay attention to any tingling, warmth, coolness, numbness, or discomfort. If you’re sitting, notice the contact of your back and bottom with the chair. Whether you’re sitting or standing, focus on your hands and try to soften your hands. Can you feel your feet on the floor? How about your toes? What sensations are you noticing?

Now I want you to click on the video above or watch the video here. Just allow yourself to be present in the moment and observe what arises. What catches your attention? How does your body feel?  What thoughts do you notice? Can you feel your breath?

Coming Back To Presence

When you’re finished watching the video, take a few slow, deep breaths. Take a look around and notice what’s in the room in front of you. You’ve just spent a few minutes being mindful. It was that easy. It’s easy to be so busy, or caught up in thoughts, that you miss the things that are right in front of you.

If you’d like to bring more mindfulness into your daily life, try taking a few minutes each day to stop and notice your sensory input (sight, sound, smell, touch and taste) and your body’s sensations. Leave a comment below and me know how you do.

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Elizabeth Cush, LGPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose.

Cultivate And Grow Self-Compassion This Spring

I love seeing the spring flowers break through the ground at this time of year. That first crocus blooming on a chilly day always makes me smile. When I hear the sound of robins chirping in the trees, I think that they, too, are excited for warmer weather and sunnier days.

But, for some people, springtime isn’t always a happy, hopeful time of year. You might feel disconnected from the people in your life and wonder what you’re doing wrong. Maybe you’re feeling that it’s time to make some changes in your life, but you don’t know where to start.

Depression and anxiety make it hard to grow and change

If you feel stuck, the changes spring brings can be a constant reminder of your immobility, which can bring on feelings of intense anxiety and depression.

Maybe you feel stuck because:

• You lack motivation.
• Your inner-critic is harsh or demanding
• The idea of making changes leaves you anxious or scared.
• You don’t believe that you have much to offer.
• You get overwhelmed easily.
• You feel disconnected or numb.
• You yearn to connect with others but fear rejection.

Often, feelings of inadequacy or inferiority generate fears that keep you stuck. Then you feel bad about yourself because you worry that you won’t ever move forward or make changes. The more you avoid making changes, the worse you feel, and you get caught in a cycle that spirals downward and leaves you feeling anxious and depressed.

Practicing self-compassion can help ease depression and anxiety

Instead of beating ourselves up for not making changes, or telling ourselves we’re lacking in some way, let’s make spring a time to change how we think about ourselves!

If we can learn to see ourselves with compassion, to embrace our imperfections and accept our fears, we can start to embrace differences in others. This opens us up to the possibility of new connections.

When we allow ourselves to be human, to make mistakes and respond with compassion, we begin to understand that we’re not alone in our struggle. Our sense of isolation recedes, the self-judgment softens, and that can ease the anxiety and depression.

What is self-compassion?

Self-compassion sounds like a great idea, but what exactly does it mean? Through extensive research, Dr. Kristin Neff found that self-compassion has three components—self-kindness, common humanity and mindfulness. You can read more about her findings here.

5 steps to help you cultivate self-compassion

What does practicing self-compassion look like in day-to-day life? Here are some things that have worked for me and for my clients:

1. If you’re always beating yourself up about mistakes or things you wish you’d done differently, remind yourself that we all struggle from time to time. Everyone has challenges. In fact, you probably know someone who’s having hard time right now, and there are probably people in your community you see every day who are struggling, and there are definitely people all over the world who are experiencing their own challenges. So in these difficult moments remind yourself, “This is really hard right now. I’m struggling, and we all struggle at times because we’re human.”
2. Practice self-compassion and loving kindness meditations.
3. When you feel anxious or stressed, place your hand on your heart, close your eyes and tell yourself, “I’m here. I will always be here, and I will always love you.” Sometimes making a loving statement to yourself is difficult. If this statement is too hard, instead you can say, “I am here and my intention is to love you.”
4. Practice mindfulness. This helps you understand that although the present circumstance might be hard, life is full of ups and downs, and things won’t always be as hard as they are right now.
5. Imagine what someone close to you might say to you if he or she knew you were having a hard time and repeat those words to your self.

If you would like help cultivating and growing your self-compassion and need some guidance for your journey, please email or call me at 410-340-8469.

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Elizabeth Cush, MA, LGPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose.

Photos courtesy of Elizabeth Cush and Brooke Cagle for Unsplash.

Uncovering the Roots of Anxiety and Stress

Therapy can be a fascinating process. Some people compare it to peeling an onion. Each layer offers new insights and understanding. Case in point — many of my clients come to me because they want to learn how to manage their stress and anxiety more effectively. As therapy progresses it becomes evident that they’re not just stressed about what’s going on in their lives today. What triggers their anxiety are deeply rooted negative thoughts and feelings they have about themselves. These thoughts often determine the stories we tell ourselves about who we are.

Some of the deeply held negative beliefs that my clients have shared in sessions include:

• I am not enough.
• I don’t matter.
• I will always disappoint those who care about me.
• I am unlovable.
•  I am flawed.
• If they knew the real me, they wouldn’t like me.
• I should not be forgiven.

My clients are often surprised to learn that their situation is not unique. I’m not saying that each individual isn’t unique, but I have many clients who hold similar beliefs about themselves, because of their past experiences.

Doing the Deeper Work

Uncovering these beliefs often takes time because they’re unconscious, barely showing themselves when your anxiety starts to ramp up. As our work together progresses, trust begins to grow, and the deeper work begins. Sharing stories and impressions of past experiences in therapy can open the door to recognizing the messages you received growing up. Often, what I call the critical inner voice (or Negative Nelly), originates from experiences we had in those early years.

Because these messages are so painful and difficult to process, they’re often pushed down below the surface and bubble up through negative self-talk. That inner critic’s message can lead to anxious or depressed feelings. Therapy helps by bringing those negative messages to light. You can determine where they stem from, what drives them, and whether they are legitimate.

When Trauma and Emotional Neglect Aren’t Resolved

If you were emotionally, sexually or physically abused in childhood and that trauma wasn’t resolved or validated, it can leave you feeling inadequate or “less than” when you’re struggling. The same can be true if you were told to buck-up, to get over it, never show to when you’re hurt. These events and messages can also lead to being disconnected from your physical and emotional experience in adulthood, which makes it hard to know how you’re feeling. This can leave you uneasy or numb.

Mindfulness and Meditation Can Help

Mindfulness and meditation can help make you more aware of your negative thoughts and allow you to be more comfortable with your difficult feelings. Finding and practicing self-compassion also plays an important role in letting go of the negative self-talk that comes so easily when we make mistakes, or we embarrass ourselves through our actions or statements. Self-compassion acknowledges that we’re human and often make mistakes and that, although we all suffer, this too will pass. It also creates a space to offer yourself some support and comfort.

Therapy Can Make a Difference

If you’re suffering from trauma-related anxiety or depression, and it feels overwhelming, therapy can help. It’s important to find a therapist you feel comfortable sharing with and opening up to. You want someone who you feel will understand, empathize and support you in your journey forward. If you struggle with anxiety or depression that might be related to past trauma, please call me at 410-340-8469 to begin the journey to healing.

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Elizabeth Cush, MA, LGPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose.

Photos courtesy of Joshua Earle and Ashley Batz for Unsplash.com

Handling Holiday Stress When You Don't Feel Like Celebrating

The holidays aren’t always joyous and happy, and the expectation that they should be full of comfort and joy can make you feel more anxious and stressed out. When you’ve lost someone, you’re far from home, your family isn’t supportive, or your memories of past celebrations don’t look anything like the “perfect holiday” portrayed in the media, this time of year can be especially difficult.

There was a time in my late teens - early 20’s that my parents and I didn’t see eye-to-eye (and that’s putting it mildly). I was living at home, dating a guy they hated, and I was pushing boundaries and breaking lots of rules. My relationship with my parents was very strained and they told me I had to move out. I was upset and hurt and I’m sure my parents were too. I decided that I needed to spend time away from my family so I didn’t go home for the holidays for a few years. It was a painful time and really hard. I remember my sister calling me, pleading with me to come home, although she said she understood why I felt I couldn’t. Feeling alone and disconnected I reached out and found support through friends and my sister.

I share this because I understand what it’s like to be alone, to not feel like celebrating, to struggle during the holidays. If you’re having a hard time and wonder how you’ll survive between now and the New Year, connecting with others can help. Connect with friends, partners, counselors, family (if they’re not the ones causing you stress), or your family pet. Instead of focusing on what the perfect holiday should be, making the holidays about connecting and getting support can make a big difference.

If you’d like some other ideas on supporting yourself through the season you can check out the article I wrote for the Severna Park Voice. In it I share some more tips to help you survive when the holidays don’t feel like a celebration.

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Elizabeth Cush, MA, LGPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose.

Photo courtesy of Toa Heftiba for Unsplash.com.

How To Start Connecting When You’re Anxious

In my last post, I told the story of a friend who’s been struggling with anxiety and depression, and who found that connecting with others had a meaningful positive impact on her mood. Humans are social beings, so connecting with others is vital to positive mental health. The problem is, when you feel down or anxious, it’s hard to get motivated or to make yourself reach out.

Some Reasons Anxiety Keeps Us Disconnected

When we feel anxious or depressed, negative thoughts can get in the way of making connections. We might tell ourselves:

• “I don’t want to be a burden to others.”
• “I should be able to handle my problems on my own.”
• “Asking for help is a sign of weakness.”
• “I might get rejected.”
• “I’ll do it tomorrow.”

The problem is that the longer we stay disconnected, the longer we feel isolated, lonely and sad. It becomes a negative cycle: “I’m not reaching out because I’m sad and anxious, and I’m sad and anxious because I’m not reaching out.” Like the chicken and the egg, it’s hard to say which comes first. Either way, it becomes a negative loop.

When Anxious, Start Small: 3 Tips for Making Connections

My clients will often say that they’re introverts, so connecting with others doesn’t come easily. I usually suggest that they start small and in ways that feel most comfortable and natural for them.

Here are a few tips to help you get started:

• Connect with friends you’ve lost touch with, such as college roommates, old work buddies or family members you haven’t seen in a while. Give yourself a modest goal to call or meet up with a friend or family member once a week. Re-connecting with someone can be easier and more comfortable than trying to start up a conversation with someone you barely know.
• Volunteer or get more involved in an activity that you enjoy. It’s easier to connect with people who have similar interests. If you love hiking, taking photos, playing soccer, running, supporting the homeless, working with the infirm or elderly, dogs, cats or all animals, you can get involved in a wide variety of related activities. You can go online to find Meet-up groups of people in your area who share your hobbies and interests. Pet shelters, hospitals, homeless shelters and elder care facilities are always looking for volunteers. The nice thing about all of these activities is that you only commit to what you have time to do.
• When going to a large social event, remember that you only need to connect with one person at a time. You don’t have to talk to everyone. Connecting with an individual is a lot less stressful than thinking about all the people you don’t know. Practicing conversations and your responses before you go can help ease your anxious feelings. In an article called “The Introverts Guide to Connecting,” author Maribeth Kuzmeski suggests, “Anticipate how people might react to what you say. Rehearse conversations in advance. Develop a vision for yourself and how you’d like to change.”

Connect One-on-One With a Counselor

Sometimes even the steps above can be difficult when you’re struggling with anxiety and depression. This is where counseling can help. Working one-on one with a counselor can be a less threatening step toward connecting with others, understanding that you’re not alone and being heard with openness and empathy. If you’d like more information on how counseling can help you reconnect with your life, please call me at 410-340-8469.

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Elizabeth Cush, MA, LGPC is a counselor in Annapolis, Md. She owns and operates Progression Counseling.

How Connection Can Help Ease Anxiety

In a recent blog post, I shared my own struggle with anxiety. Afterward, people gave me a lot of great feedback, and a few shared their own personal stories about their struggles with anxiety. I got permission from a friend to share her story so that others might be able to gain some insight from her experience. Although her story is uniquely hers, I have experienced similar feelings, as have many of my clients.

Anxiety Can Leave You Feeling Disconnected

My friend has battled anxiety and depression for some time. She’s been doing all the right things — seeing her primary care doctor, using medication and going to counseling. She said she also tries things like “getting a massage, taking time to journal, reading self help books and listening to CDs about happiness, joy, guided imagery, affirmations, mindfulness etc.”

All of these things were helpful in the moment. She said she would be left with “fleeting moments of feeling uplifted and then fall right back to feeling overwhelmed by life, anxious and depressed.”

The thing about anxiety and depression is that they can take over your life on many levels. For example, when you’re feeling down or overly stressed, it’s hard to reach out for help; in turn, this can leave you feeling isolated, as if you’re alone with your struggle. Even though you might see co-workers, chat by text, or connect on Facebook, feeling disconnected can stop you from reaching out in meaningful ways to the people in your life who matter most — your partner, your best friend, your college roommate… You fill in the blank.

As for my friend, she had slowly lost touch with the people in her life she felt the most connected to. One of her friends was busy with her own issues, so she was no longer as available as she had been, leaving my friend feeling even more disconnected. “I was hit with the fact that my support system had become WAY too small, and her ‘disappearance’ really left me floundering.”

Reconnection Can Help Ease Anxious Feelings

Many studies have shown that a sense of being disconnected can lead to feelings of loneliness, alienation and a lack of purpose. The authors of a study published in the January 2015 issue of Psychology in the Schools found that that students with anxiety are at significant risk of loneliness, which can then lead to depression. The good news is that connectedness has been found to help protect against depression.

My friend sought counseling. When she continued to fall back into her anxious and depressive feelings, she and her counselor realized that she was missing the kind of human connection that allowed her to feel heard and supported.  Together, they came up with a plan and homework for her to reach out to people she’d lost touch with.

My friend said, “the reconnection has been a real lift” for her and the friends she reached out to. She decided to make more of an effort to talk to her friends more regularly. She plans to continue to reach out to old friends and work toward building new meaningful relationships. For the moment she is feeling optimistic. “I have been impressed with how much better I feel after a meaningful 15-minute conversation.”

Do you have a story to share about your journey with anxiety? Please share your comments below.

If you are feeling disconnected, anxious and in need of support, please call me at 410-340-8469 for a free 15-minute consultation.

Photos by Abi Lewis and Priscilla Westra for unsplash.com

Elizabeth Cush, MA, LGPC is a counselor in Annapolis, Md. She owns and operates Progression Counseling.

How to Take Control of Your Fatal Flaw

I recently communicated with Dr. Jonice Webb, the author of Running On Empty. I was inspired by her book, asked if I could share one of her article abouts Childhood Emotional Neglect (CEN). She generously offered to share this article about "the fatal flaw," one of the psychological effects of CEN. Let me know your thoughts in the comments below, and visit Dr. Webb's website if you'd like to know more.

By: Jonice Webb, PhD

The Fatal Flaw:

A deep-seated feeling that something is wrong with you. You are missing something that other people have. You are living life on the outside, looking in. You don’t quite fit in anywhere.

If you grew up with Childhood Emotional Neglect (CEN), chances are, The Fatal Flaw is at work in your life. If you pushed your feelings away as a child, you now lack access to them as an adult. You sense deep down that something is missing (it’s your emotions).  And your life lacks the richness, connection and meaning that your emotions should be bringing to you. This is the basic cause of the Fatal Flaw. Most people who have it are not aware of it, and this gives it incredible power.

Seven Effects of the Fatal Flaw:

• You are not in touch with your gut feelings, so you don’t trust your gut (even though in the majority of CEN folks, it’s most often right).
• It undermines your confidence to take risks.
• It makes you uncomfortable in social situations.
• It keeps many of your relationships at a surface level.
• It makes you question the meaning and purpose of your life.
• It makes you fear that if people get to know you well, they won’t like what they see.
• Therefore you are quite fearful of rejection.

These seven effects will gradually wear away your contentment and your connection to life and happiness. So it is vital that you take control of your Fatal Flaw.

Six Steps to Break Down Your Fatal Flaw

1. Recognize your Fatal Flaw: This will take away its power.
2. Know that your Fatal Flaw is not a real flaw. It’s only a feeling.
3. A feeling can be managed, so start to manage it. Pay attention to when you feel it, and how it affects you.
4. Put it into words and tell someone about it.
5. Override it every time that you possibly can. Do the opposite of everything your Fatal Flaw tells you to do.
6. Start breaking down the wall between you and your feelings. Welcome them as the vital source of information, guidance, and richness that they are (even the painful ones).

Yes, your Fatal Flaw is powerful. But so are you. You have a great deal of personal power that is being drained by your Fatal Flaw.

So today’s the day. Declare war upon your Fatal Flaw, and start using your weapons of awareness, your emotions, your intellect and your words.

This is a battle that you can win. I promise.

To learn more about the Fatal Flaw, what causes it and how to overcome it, visit emotionalneglect.com and see the book Running on Empty. (link to: http://www.drjonicewebb.com/the-book/)

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Elizabeth Cush, MA, LCPC, is an Annapolis therapist helping people manage their stress and anxiety. Progression Counseling, offices in Arnold and Annapolis. 410-340-8469

Loss Of A Loved One

Loss

We recently lost our family dog from illness. He was old but his death was unexpected and sudden. I was not ready. It seemed as though he was OK one day, and then it was time for him to go. We had him for almost 14 years, and he was truly a part of the family. His sudden death got me thinking about illness and loss on a bigger level. When a loved one gets sick or dies, the mix of emotions can be overwhelming and scary—especially when things happen unexpectedly. We no longer feel in control of our environment, which can cause anxiety and stress.

How You Might Feel When Illness or Loss Occurs

• Anxious because of the uncertainty
• Frustrated about loss of control
• Anger because the loss or illness takes precedence over your life/schedule
• Selfish for wanting things the way they were
• Guilt or shame because of your feelings
• Scared about the future
• Pain and sorrow for the life lost
• Alone in your grief

Avoiding The Pain

When my dog first showed signs of illness and things were not looking hopeful I had trouble sitting with that pain. I found things to do that took me out of my head. I went to the store; I cleaned and straightened—anything to distract myself from the overwhelming, uncomfortable mix of feelings. Although I knew my dog was not getting better, it was hard to accept that he would die.

Lean In To Your Emotions

As I was working so hard to avoid the uncomfortable, I realized that the feelings were not going anywhere and that maybe I would feel better if I paid mindful attention to them. As crazy as that sounds, research has shown that leaning in to our emotions or feelings can actually relieve some of the anxiety and stress that they generate.

Let Go And Be In The Moment

You can find many ways to get in touch with how you are feeling. I like to sit in a quiet place and meditate on the feelings that arise. With meditation, you can acknowledge the difficult emotions without holding on to them or allowing them to define you. Meditation allowed me to acknowledge my mix of emotions and process the fact that our dog’s time was over. 

Some Other Ways To Be With Your Feelings

Mindfulness helps when overwhelmed by anxiety

• Ground yourself with mindfulness. If your thoughts are going a mile a minute, you can practice grounding techniques to bring you back to the here and now.
• Connect with others about your experience. Talk about what you’re going through with family, friends, support groups, counseling
• Practice self-compassion. Grief and loss can bring up a lot of stuff, and there is no right or wrong way to grieve. Read more about self-compassion HERE.
• Acknowledge the Struggle. Reminding yourself that, “We all struggle, I am struggling right now, and illness and loss are really hard,” can help you feel less isolated.

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Remember, feelings aren’t good or bad, and they don’t define who we are. They're just feelings.

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What If You Can’t Get In Touch With Your Feelings?

For some people, identifying or getting in touch with your feelings is very hard to do. Being numb, or being disconnected from your feelings is not uncommon, especially if you have experienced trauma or childhood emotional neglect (CEN). If you have a lot of trouble naming your feelings you might need assistance to access, name and experience them. If you would like help with this process please contact me.

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Elizabeth Cush, MA, LCPC, is an Annapolis therapist helping people manage their stress and anxiety. Progression Counseling, offices in Arnold and Annapolis. 410-340-8469

Turning Tigers Into Kittens: Mindfulness and the Release of the Anxious Mind

Robert Cox, MA, PLPC, NCC is my guest blogger this week. His blog focuses on the body's response to trauma and how trauma affects anxiety and depression. He also discusses the benefits of a mindfulness practice for symptom relief. He has counseling offices in Liberty, MO, where he specializes in the treatment of trauma, addictions and autism.  He writes, "I am trying to change the face of both addictions and autism treatment. "

If you would like to know more about Robert and his practice you can find it HERE. You can also follow him on Twitter-  HERE. Or Check out his amazing Mindful Recovery Podcast HERE.

By

Robert Cox, MA, PLPC, NCC

Trauma can often result in increased anxiety levels and depression.  This is because our brain, already primed to sense danger in advance, becomes overloaded with the trauma and begins to associate all kinds of everyday sensations with that event.  So we can be triggered by loud noises or by certain smells or the feeling of material on our skin.  Something simple and mundane to everyone else can set us into a tail spin of increased heart rate, rapid breathing, sweating and racing, panicked thought patterns.  All because the limbic region of our brain (the little part at the base of the skull just above your neck that is responsible for emotional regulation) is triggered and tells our body that there is danger and we better prepare to fight or to run away.  I call it our tiger response, because it’s a great response to have if you’re being chased by a tiger, but not so helpful in the middle of Wal Mart.  

If you have suffered through trauma and anxiety, then you know this feeling.  Dealing with this feeling constantly over a period of weeks, months, even years can lead to serious depression.  It simply wears on us physically and mentally.  The good news is there is hope, and often hope outside of medication.  It’s called mindfulness.  Mindfulness is a very simple practice of regulating the body by watching the breath and allowing that focus on the here and now of basic body functions to bring us out of the anxiety and panic, back in to this moment in front of us.  By slowing the body down, we tell the brain that there is no reason to be afraid or anxious and the limbic region begins to loose its grip on the rest of the brain allowing us the emotional space to begin making rational decisions with the forebrain again. 

In addition to the immediate effect of telling the brain it’s OK when we are in mindful moments, our body and brain react by reducing stress chemicals like Cortisol which increases all those fight or flight responses and increasing good chemicals in the brain like serotonin (a depression fighting drug) and Oxytocin, which psychologists often call the “hug drug” because it’s that feel good, relaxing drug that gets released when we hug each other for 20 seconds or more.  In fact, if you have a friend, or significant other that you trust in very intimate spaces…a good thing to do might be to ask for a hug and simply stand in that moment, completely focused on the sensation of safety you are getting and watching the breath move in and out of your body.  This mindful moment would serve as a double dose of oxytocin to release the anxiety of the brain.

Often, however, when we are in those triggered spaces the last thing we want is to be touched.  In that case it comes down to using some basic exercises to bring ourselves back to the here and now and just focusing on the breath while counting to three slowly as we breathe in, and holding for a second then counting the same three as we breathe out.  When we feel like we are being chased by the Tigers of the past this simple breathing exercise can bring us right back to the present.  If we practice when we are not being chased by Tigers then we can make this response second nature and when they do come, we respond by returning to the breath in the here and now. 

Before we know it we have calmed and we can clearly see that our tigers have become kittens.

For more about this body brain link and a map of the emotional brain you can go to the Mindful Recovery Podcast page and scroll down to Episode 1: The Emotional Brain in Recovery.  The map is just below the podcast artwork and you can follow along during the episode for a fuller discussion of how the brain reacts to trauma along with a brief exercise provided to help you learn how to release the grip of the limbic region and begin your mindfulness practice.  For more about beginning your own practice you can go to my Resource Page to find tools, music and learning programs designed for your needs.

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Elizabeth Cush, MA, LCPC, is an Annapolis therapist helping people manage their stress and anxiety. Progression Counseling, offices in Arnold and Annapolis. 410-340-8469

Spring: A Time To Cultivate And Grow Self-Compassion

Spring is A Season For New Beginnings

Budding trees, baby birds and blooming flowers come to mind when I think of spring. Commercials and the media tell us that spring is a time for weddings, new love, new growth and change.

Depression And Anxiety Make It Hard To Grow And Change

If you feel stuck, the changes spring brings can be a constant reminder of your immobility, which can bring on feelings of overwhelming anxiety and depression.

Maybe you feel stuck because:

• You have no motivation.
• The idea of change or growth makes you anxious or scared.
• You feel you don’t have much to offer.
• Making the first step feels overwhelming.
• You feel disconnected or numb.
• You yearn to connect with others but fear rejection.

Often, the apprehension or fears that keep us stuck stem from feelings of inadequacy or inferiority. Then we feel bad about ourselves because we worry that we will never be able to move forward. The cycle spirals downward.

Let’s Make Spring A Time To Practice Self-Compassion

Instead of beating ourselves up for not making external changes, or not being the person we want to be, let’s make spring a time to change how we think about ourselves!

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If we can learn to see ourselves with compassion, to embrace our imperfections and accept our fears, we can start to embrace differences in others. This can help open us up to the possibility of new connections. Tweet This

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What is Self-Compassion?

Dr. Kristin Neff has done a lot of research and writing about self-compassion. She identified that self compassion has three components—self-kindness, common humanity and mindfulness. You can read more about her findings by CLICKING HERE.

5 Steps To Help You Cultivate Self-Compassion

1. If you make a mistake, remind yourself that none of us are perfect and say, “We all struggle from time-to-time.”
2. Practice self-compassion and loving kindness meditations. You can access some of Dr. Neff’s has guided meditations HERE.
3. When you feel anxious, place your hand on your heart and tell yourself, “I am here and I love you.”*
4. Practice mindfulness. This helps you understand that although right now might be hard, life has ups and downs, and things will change.
5. Imagine what someone close to you might say to you if he or she knew you were having a hard time.

*Sometimes saying loving statements to ourselves is difficult. If you find it too hard to do this, you can say, “I am here and my intention is to love you.”

If you would like help cultivating and growing your self-compassion, you can call me or email Progression Counseling, offices in Annapolis and Arnold.

If you want to know more about me you can CLICK HERE, or HERE .

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Elizabeth Cush, MA, LCPC, is an Annapolis therapist helping people manage their stress and anxiety. Progression Counseling, offices in Arnold and Annapolis. 410-340-8469

The Impact of Shame And Blame After Trauma

Doubting The Victim

I recently listened to The Anatomy of Doubt, episode #581 of This American Life. The first half of the episode was about Shannon, who was sexually assaulted by a stranger who entered her home through an unlocked door.

Growing up she lived in multiple foster homes and became quite close to two of her foster mothers. After the sexual assault she called these two women and some friends to share what happened. Both mothers chose not to believe her. They told the interviewers that, at the time, they thought she was only trying to get attention. They communicated their doubts to the police too. I don’t want to rehash the entire episode (you can listen to it HERE) but not only did the police close the case without an investigation, they also charged Shannon with filing a false police report.

****SPOILER ALERT****

Years later, when the perpetrator was caught for another sexual assault, investigators found Shannon’s ID and photos taken that night in his apartment. He confessed to stalking and sexually assaulting many women, including her.

Doubting Your Memories

This story has stayed with me. It got me thinking, What is the impact on a trauma survivor when the people you trust don’t trust you? Shannon told the TAL interviewers that she began to doubt her memories. Her two primary supports and the police all implied she was lying. Although she was violated in her own home, she began to question what happened.

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So, how do you overcome a traumatic experience when no one believes you, and this leads you to lose faith in yourself?

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Trauma and PTSD

Traumatic experiences can lead some people to developing Post Traumatic Stress Disorder (PTSD).  Symptoms of PTSD include:

• Nightmares or flashbacks
• Avoiding things that remind you of the experience
• Avoiding social situations
• Distrust of the world and others
• Numbing
• Difficulty sleeping
• Trouble focusing
• Easily startled
• Anxiety
• Depression
• Substance use

Other people might look for ways to avoid thinking or talking about what happened. Unfortunately, avoiding difficult emotions is usually a temporary fix, and can result in anxiety and depression.

You Deserve To Be Heard

You might say, this was one woman’s story—not a common occurrence.

Unfortunately, I can state from professional experience that it happens more often than you think. For years I worked as a crisis counselor for abuse victims at a local hospital. I had the privilege to counsel men, women and children who had experienced sexual assault, domestic violence, vulnerable adult abuse or child abuse during their lifetime.

Many survivors told me that when they disclosed the traumatic experiences to family, friends and/or police, it was suggested that they were lying or were partially to blame for what happened.

Many of those who came away from their traumatic experience feeling they were not supported or believed, later in life struggled with significant mental health and/or substance use issues.

Trauma, PTSD and Resilience

Research suggests that one of the key factors in resilience, or the ability to bounce back from trauma, is having a good support network and strong social connections such as family and friends. Psychiatrist Kathryn M. Connor, MD, wrote about measuring resilience after trauma in an article in The Journal of Clinical Psychiatry. Another protective factor is the ability to call on your past experiences for a reference when facing potential challenges in the future.

According to Dr. Connor, “Resilience has been shown to protect against posttrauma breakdown and may help alleviate an individual’s feelings of helplessness…” and potentially keep them from acquiring chronic PTSD.

It’s difficult enough for survivors to share what happened to them, because they often feel they are somehow to blame, or are shamed by the experience. If you were then questioned about the validity of your disclosure, it makes sense that such doubt would have an impact your ability to move on and heal. It would also affect how you handled any future trauma, making it difficult to trust others in a crisis.

How Counseling Can Help

Survivors of abuse have a lot of obstacles to overcome to move on from the trauma. The survivors I worked with who said their stories were doubted, or were told they were responsible for the traumatic experience often didn’t want to talk about the trauma, and avoided therapy, although they were struggling. Well, no wonder! Who would want to face the prospect of not being believed once again?

That being said, counseling can offer the opportunity to be heard, without judgment. Counseling moves at your pace, and you should never feel forced to talk about something until you’re ready to discuss it.

Counseling can also provide a safe space to explore the trauma while providing strategies for coping and moving forward.

Other Ways Counseling Can Help

Counseling can provide other tools to support healing, through:

• Relaxations skills to stop your mind from racing, and calm your anxiety
• Mindfulness techniques to keep you present in the here and now, instead of worrying about   past and future events
• Body work to help understand the bodymind experience after trauma and improve self-regulation
• Challenging the negative beliefs that undermine your self confidence, and make you feel “less than”
• Art therapy to explore trauma through creativity
• Play Therapy most often for children, to explore trauma through play
• Group Therapy to share common experiences and get support  

Please share your thoughts below.

If you would like more information on how counseling can help you overcome a difficult life experience you can CLICK HERE to learn more about my Annapolis counseling practice. Or CONTACT ME to set up an appointment.

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Elizabeth Cush, MA, LCPC, is an Annapolis therapist helping people manage their stress and anxiety. Progression Counseling, offices in Arnold and Annapolis. 410-340-8469