change

Watch for Exciting New Changes

Some changes are coming to Progression Counseling and the Woman Worriers podcast! Don’t worry. They’re nothing huge—but they are changes.

Why is change so hard for us humans? You’d think we’d be biologically wired for change. After all, back in the day we’d need to be ready for whatever came our way: cold weather, lions, drought… But today we’re so resistant to making changes ourselves or when changes are made for us.

stressed woman.jpg

I think our worrying minds go into overdrive when we contemplate change. We think up all the possible bad things that might happen and then flesh out those stories so that they feel real, as if they actually happened.

Change can be uncomfortable. When we think about doing things differently, it can make us feel physically uncomfortable. That’s because unexpected changes can activate our fight/flight response. When our brain and body feel under attack from a perceived threat, our digestive system slows down and our heart rate increases as our body gets ready to fight or flee. 

What Can We Do When We Don’t Like Change?

We don’t always like change, but it happens and we can’t change that! Most of the time, change isn’t something we can control. That’s the way life is. What we can change is our reaction to change. We can learn to tolerate the uncomfortableness that often accompanies change.

We can tune in and notice our body’s reactions to change by using mindfulness and meditation. Meditation trains us to notice the discomfort and stay with it. And although that might sound terrible, the feelings usually diminish. As they become less intense, we begin to feel less stressed.

Mindfulness helps us notice the thoughts, perceptions and interpretations that accompany our feelings about change. We can then get curious and look for other ways to interpret what’s happening. This helps to open us up to new possibilities and new ways of responding.

Here’s an example of mindfulness in action:

You learn from a neighbor that the store you love is changing management. You know the manager now, and go there because they carry all the things you love. But now you’re wondering about this new manager and what they might do to change things. Your body responds as if something really bad is about to happen.

You’re feeling upset or mad, so you decide to sit with that feeling for a moment. You take a few minutes to slowly breathe into the uncomfortable feelings that rise up in your body. You take a moment to honor whatever you’re feeling, without judgment. After a few minutes, you might notice that you’re feeling calmer.

You decide to get curious about your thoughts and perceptions about the change. You notice that you’re telling yourself that it will terrible for you, and you wonder, “What if it isn’t terrible?” You continue to get curious and imagine that the new manager might bring in some new stuff that you like, and maybe the new manager is just as nice as the old one.

You recognize that you can ask questions and find out more about the changes and then decide how you want to respond.

Using mindfulness and meditation to tolerate uncomfortable feelings around change takes practice and lots of self-compassion. If you’d like some help getting started, you can sign-up for free meditation and mindfulness guides available from my updated website.

Changes to Progression Counseling and Woman Worriers Podcast

The changes I’m making will definitely NOT be life threatening. I’m streamlining my website and redoing my logos for both Progression Counseling and Woman Worriers. I’m also offering a new Worried Women’s guides for meditating and mindfulness that you can request for free!

I’ll be shifting the content of the bi-weekly blogs a bit, too. My plan is to have one longer blog each month on things that make me/us worry and how we can support each other and ourselves in this worrying time. Towards the end of the month, I’ll send out an update with all the podcast episodes that month and links for you to find out more.

audio editing.jpg

I’m refining the podcast focus as well. I’m still working on how it will shift, but my plan is to be more intentional about the podcast mission and guests who support that mission. It had begun to feel scattershot—who the guests were, why I was interviewing them. I want to be clear about my reasons for inviting someone on the show and to communicate that to you, the audience.  

This is a worrying world, and all female-identified people have plenty to worry about! So, we’ll be talking to warrior women who have learned to work with the worry, instead of running from it and to warrior women (and sometimes men) who are supporting and empowering worried women in their journeys. I’ll be sharing warrior women’s worries, whatever they might be.

If you think you’d be a good guest on the podcast, or you know someone, you can contact me here

Remember: You always have a choice about my emails and I’d love for you to stick around to see what’s new!  


If you enjoyed this blog post and would like more insights into living with anxiety, tune into the Woman Worriers podcast. In each weekly 30-minute episode, host Elizabeth Cush, LCPC, and her guests explore living with anxiety, relationships, parenting, surviving trauma and other topics and offer insights into mindfulness, meditation and other helpful resources.

Elizabeth Cush, LCPC is a therapist, blogger,  creator and host of the Woman Worriers podcast, and the owner of Progression Counseling in Annapolis, Md and she’s been featured in these major publications. Elizabeth helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose. If you'd like to know more about how individual, online and group therapy can help ease anxiety and stress call me 410-339-1979.

It’s Time To Open Doors, Not Close Them

Hope

Hope for change

A friend recently asked me to write a happy blog to offset all the sadness in the news lately. It’s so painful to see all the hurt, hatred and violence that have become a part of our lives. When each new tragedy occurs, my heart breaks for all the victims and their families. And I am angry that nothing changes.

This is my effort to make sense of our nation and the world we live in. And although I don’t think I can do “happy,” I can do hopeful.

Feeling The Impact Of Racism, Bigotry And Hate In Daily Life

Being a therapist, I know the negative impact that racism, bigotry and hate have on our mental health and our physical well-being. Being a woman, I know the harmful effects of sexism and sexual violence. And I have family, friends, colleagues, clients and classmates who’ve also felt the adverse impact of racist, bigoted, hateful incidents ranging from microaggressions to assault. I also know that I am white and middle class, and as a result, have certain privileges that many people in our country do not.

In the wake of the recent killing of recent shootings of young black men by police officers, and the five police officers who were killed at a peaceful Black Lives Matter rally in Dallas, it’s hard to make sense of what’s happening in the world or to find any hope that things will get better.

History Offers Hope For Change

Fortunately, history tells us that change can come from difficult times. Peaceful and violent demonstrations have brought about significant changes in our society.  

I believe that real change can come. But before it can happen, those of us with power and privilege (like me) have to be open and ready to have uncomfortable conversations about the existing problems and to accept that many inequalities persist in our society.

Incorporating Activism In Daily Life

How can we become open and ready? I am no activist, but here is what I believe I can do:

·      I can make an effort to listen all my clients, family, friends, colleagues and strangers. I can try to understand their experience from their perspective, and be truly empathetic.

open minds create chnage

·      I can be aware and acknowledge that real problems exist and to be ready to learn about them with an open mind and heart.

·      I can learn about the differences of all cultures and races, and their differences, with curiosity and compassion, instead of with judgment and hatred. 

·      Lastly, I can communicate and educate others about how the messages of racism, bigotry and hatred that I hear, see and witness each day impact all of us.

It’s Time To Open Doors, Not Close Them

Instead of closing borders and closing our hearts, I think it’s time to open them. Instead of the “us” versus “them” refrain that we continue to hear on the news, from politicians, and on social media, I believe we need a real, two-way dialog and a stronger more unifying message. We are all “us,” and we can learn to embrace, appreciate and value our individual differences.

It’s Up To Us

I believe that each individual voice, open heart and open mind can make a difference, and I will continue to have hope that these trying, difficult times, in which racism, bigotry, violence and hatred are so prevalent, can lead to lasting changes in our society and in the world.


Elizabeth Cush, MA, LGPC is an Annapolis therapist helping people manage their stress and anxiety.