You can only control your thoughts and your actions. Don’t overreach.

Dependency is the enemy of self-empowerment.

Live in the present, not the past.

Be optimistic, but always realistic.

Do not be defined by your fears.

Learn to recognize, accept, and attack stress.

Emotions are not your enemy, so guide them, don’t manage them.

Positive actions are more powerful than positive thoughts.

Learn from both your wins and your losses.

Offer help to and accept the assistance of trustworthy others.

Your body is designed for movement, so keep it fit and trim.


We see these principles throughout the postings on this blog. We will also see them in an upcoming post giving our take on post-election coping. Stay tuned!














Every September Lynn gives her psychiatrist’s office a call and asks for a renewal of her anti-depressant medication. She tells them she’s feeling fine and hasn’t taken any of the meds since last April. But winter is coming and she knows that come late October she will start to feel down as those winter blues set in. She wants to get a running start and start the meds so they will have already “kicked in” by November and she will cut off the depression. Her strategy is kind of like getting a flu shot before the flu season sets in.

Lynn suffers from SAD, an acronym for Seasonal Affective Disorder, or Seasonal Adjustment Disorder. This depression hits people in the winter when there is reduced sunlight. To combat her depression, Lynn has chosen psychiatric medication. If the plan works for Lynn, so be it. It’s hard to argue with success. For those who would like to forgo medication, however, there are alternatives to dealing with SAD.

Some professionals say SAD results from reduced sunlight, which causes biochemical imbalances in the brain. Thus, you can treat SAD with exposure to artificial light during the winter by sitting in front of a special lamp for an hour or so each day before sunrise. The idea is to keep your brain bathed in light, maintain an appropriate biochemical balance, and consequently be blessed with a good mood. These special lamps, by the way, can be purchased for several hundred dollars. Obtaining a good “brain tan” is not cheap!

Still another approach to SAD is in line with themes we try to develop in this blog. This approach emphasizes autonomous action and taking control of your behavior during the winter months. If such a treatment brings relief, some may feel that it is preferable to depending on a drug.

Before considering this non-drug option, however, let’s note some of the stressors that the winter months bring. SAD comes along when the weather is reminding you of the long winter months ahead (at least for many parts of the country). These months can be a tough time because you’re cooped up in the house (quite a bit if you live in the North). It gets dark earlier and it’s tough to take those enjoyable strolls around the neighborhood after dinner; might as well stay in the house and gain weight (which further depresses you when you look at the scale in January).

You’re more likely to get sick during the winter. The flu season kicks in around November, just when daylight savings time ends. Now darkness comes earlier each evening. When winter comes you also worry about road conditions. And how about all those school delays and cancellations that lead to angst about what to do with the kids? More winter joy!

Some researchers say increased darkness may have an adverse effect on the immune system.  A weakened immune system during the winter, of course, could explain why you seem to get sick more often, and why flu season corresponds with the cold, dark winter months. So on top of all those other winter stressors, you worry about getting sick. And then you do get sick, and now you’re more likely to feel depressed. Talk about “the perfect storm”!

But, hey, maybe SAD need not be such a big deal, at least if you approach winter the right way. First of all it would help if you used some coping techniques to reduce some of the anxiety you’re feeling. Here’s a Christmas example offered by Host Carlea: “A couple of weeks after Halloween I noticed my neighbor’s house was already fully decked out for Christmas. I almost let myself suffer some anxiety about being decoratively-challenged and embarrassingly late for Christmas, but I caught myself. ‘Wait a minute. Just because neighbor is 6 weeks ahead of the curve, I don’t have to be; my house can wait a few weeks for the decorations.’

“But I couldn’t stop my brain from kicking into overdrive trying to determine how many days before the holiday invitations come in and the holiday cards go out; how many gifts do I need to pick out, wrap, and deliver; how many cookies do I have to bake (and refrain from eating); how many surprise guests will appear with tidings of good cheer; how many deadlines do I have to meet during this most wonderful time of the year; how many bills will I be able to pay; how many times will I have to clean the house … Well, you get the idea. I was suddenly flooded with stress.

“Then I allowed myself the opportunity to stop, breathe, and refocus. I could try to positively reframe those palpitation-inducing thoughts (e.g., “How lucky I am to have such good relationships in my life that hordes of people will come visit!”). But I, like you, can also remember the power of the word “no.” Just because an invitation to an event is received doesn’t mean you have to attend; just because you’ve always given presents to the child-age cousins in the family doesn’t mean you have to this year. Saying “no” frees you up to be the better version of you during the occasions when you say yes. You won’t be as tired, cranky, or Scrooge-like. Instead, you will be able to fully focus on the things that matter – special time with those you hold dear.”

Great advice! Take control. Of course, one thing we can’t control is winter weather. How do we deal with that? First of all let’s ask if there is even a relationship between our moods and the weather. We’ll give that question a definite “yes” answer. Researchers at the Virginia Institute for Psychiatric and Behavioral Genetics found that mood and thinking ability both increased with warmer, pleasant temperatures and higher air pressure (high air pressure is generally associated with sunny, pleasant weather.)

But it’s not that simple. The researchers also found that when assigned to work on tasks outside on warm, sunny days, the mood of the research participants definitely increased; for those assigned to complete the tasks inside, however, even when pleasant weather conditions prevailed outside, mood was lower. So the positive effect of weather depended on where the person was working during those nice weather conditions. Working outside was definitely better than working inside. Isn’t this exactly what happens every Spring? Warm April days come after weeks of cold weather that has driven us inside. And now, almost overnight, there is opportunity for outdoor activities. So we get outside and do more and we feel great!

There’s a key word here: ACTIVITY. Is it possible that you might develop mood swings in the winter months because you change your routine and give in to the darkness? All those worries about the dangers imposed by night driving, bad-weather driving, flying home for the holidays, becoming snowbound in an airport, getting the flu, or a host of other self-imposed concerns resulting from a negative psychological response to the winter season just tie you up in knots. So you curl up on the couch and give up. You’re less likely to go out to dinner and parties, host social events at home, or engage in outdoor hobbies and recreation.

So here’s our non-pharmaceutical take on SAD (and we said the same thing in Brooks & Church, The Psychology of Everyday Life, published in 2009): The key to maintaining a good mood during the dark months is to maintain a steady “diet” of activity, just like during the summer months. You should schedule special events and activities that you’ll look forward to. Sure, you have to bundle up in January to take that walk, but doing so is better than sitting on your butt.

We know a serious outside walker who is also a serious winter hater! Still, she never lets the winter weather defeat her when it comes to walking outside. During the winter she bundles up in layers of sweat clothes, scarves, and windbreakers. Then, armed with her music device and earphones, out she goes. Her only concession to winter weather is the route she takes. If there is snow on the ground, many of her summer walking paths are just not accessible, so she changes the route accordingly. She always returns home about an hour later moaning and groaning about the evils of winter. But she is invigorated and feels good physically and mentally after these winter walks.

We think the fundamental idea behind SAD is flawed. As winter approaches and the days get shorter, if you want to believe that you are doomed to get depressed because of reduced sunlight, that’s your choice. But remember: Darkness is not going to make you depressed; it’s what you do during the darkness that makes the difference. The winter months should be viewed as a challenging time to continue with those activities that give you pleasure and a sense of control in your life, not as a time to hibernate! What you do is under your control; the weather is not!

One of our former students says: “I have a tendency to get depressed during the winter months, so I force myself onto the treadmill, or even into doing outdoor exercise. And when I go outside, I find myself invigorated. It really is invigorating to take a walk in the dark, when it’s cold, and the snow crunches. It also makes me feel like a warrior woman when I do something like that. Frostbite warnings are no match for me!”

We couldn’t say it better. If you have a tendency to get down in the dumps during those long winter months and want to purchase one of the expensive lamps to bathe your brain in artificial sunlight, fine; that’s up to you. And, if you want to start taking anti-depressant medication in September………..well, that’s your choice, too. We believe, however, you will be much better “inoculated” against winter psychological dangers if you continue your regular exercise and other activity routines during the winter. Spit in winter’s face!

Also, it helps to take on new things. Remember, the winter months bring special challenges to many people. Do things for others. Get involved in charity projects during the holiday season. Volunteer at a homeless shelter during the coldest time of the year. Do things; hit the road; get out there and be with people. And before you know it, you’ll be venturing outside to be bathed in that warm April sunshine!




Broadcast media is playing up the notion that many people are suffering stress over the presidential election. Psychologists are being invited into studios to offer their opinions and advice about dealing with this election anxiety. While there is no doubt many folks are worried that their candidate will lose and the consequences will be catastrophic, some media reports would have us believe that half the population is suffering significant stress over the election. That’s probably a little overplayed!

But if you are someone who is really getting stressed out and anxious about the election, what can you do to calm your nerves? Of course, regular readers of The Coping Blog know how to deal with stress, and a number of our previous blogs are relevant to the election issue. Still, let’s review some steps that may be helpful.

First of all, give yourself a little pat on the back. Your anxiety and stress show that you care, that you are involved in a fundamental part of our democratic process. Good for you!

Remember, your anxiety is a natural emotional state that can be a positive motivator for you. It need not be your enemy. Use your stress to motivate you to take actions that empower you.

Go into “critical-thinking mode” and ask yourself some fundamental questions: Are you making a mountain out of a molehill? Are you thinking irrationally or unrealistically? (“The future of humanity hinges on this election.”) Are you over-generalizing and being manipulated? (“Our entire electoral system is corrupt.”)

Granted, what has been said during this election can make it tough determining what may be an irrational fear, but the fact remains, you must approach your problem with some critical thinking. It may help to remember that we are a country of laws and not a Hollywood movie script. Think your fears through. Sure, literally anything can happen, but what is the risk of your concerns becoming real? Answering that last question can be helped along by consulting knowledgeable professionals and seeking out valid and reliable information.

Look for logical inconsistencies between words and actions from those whose pronouncements cause you worry. For instance, if someone tells you they are taking part in a rigged election, ask yourself why they would participate. Would you participate in an activity you believed was rigged against you?

Do not depend on unchecked websites. There are “” sites all over the place, and they will tell you the Apollo program was filmed in a studio, that one-third of Wells Fargo Bank’s Board of Directors are ISIS sympathizers, and that George Bush planned the Sept. 11 attacks. Your critical thinking skills will allow you to say, “Wait a minute. Such conspiracies would require thousands of participants. Would there not be one Snowden in the bunch?”

Determine what aspects of your concerns are under your control. For instance, decide which candidate you are voting for and be done with it, even if your state typically votes opposite your perspective.

Check out your TV remote and focus on three wonderful buttons that are under your control: “Power”; “Channel Selection” (Who would have thought it? Choosing Food Network or ESPN over CNN or FoxNews could have an impact on your mental health!); and finally don’t forget that magnificently- empowering button representing the second (after the telephone) most significant technological advance in the history of humanity, the “MUTE” button! Use it to your advantage!

If you have misguided, at best, or ignorant, at worst, friends and acquaintances who support the candidate you do not, it helps to remember that they are entitled to their opinion, and you must respect that right. You do not, however, have to listen to them, and you have the right to tell them you do not want to talk about the election. If they persist, disengage from them. Take this opportunity to block, hide, or unfriend people from your social media accounts. And remember that those who talk loudest and longest about the wisdom and correctness of their opinion are those who feel inadequate and insecure about the wisdom and correctness of their opinion. Psychologists call it “reaction formation.”

It might be helpful to shift your focus from the national level to your local elections. Many important issues exist at the local level, and candidates for city councils, clerkships, mayoralties, etc., are not usually attacking each other with the poisonous, childish vitriol we have witnessed from the presidential candidates. Focusing on local contests can help maintain your confidence in the election process and, on a grander level, America. As former Speaker of the House Tip O’Neill said, “All politics is local.” You and your neighbors, “We, the People,” are the ultimate foundation of our government.

Get outside yourself to help maintain a healthy perspective on your life as an American. Nurture your social conscience by reaching out to others and engaging in volunteer activities.

As with any regimen attacking stress, maintain a healthy diet and exercise daily. Your body and brain must be kept vibrant and energetic. Keep both moving!

Finally, regularly review the posts at!




            Several years ago, sometime between when Facebook lowered the age to join to include adolescents and when adolescents decided they were cooler than Facebook, I (Carlea) facilitated a group with a few “tween” and teenage girls. One of the girls, Alyssa (all names are fictitious), was describing an issue she was having with a peer, Sarah, from another town. Sarah was consistently posting degrading, hurtful, and offensive comments on Alyssa’s wall. Even though this was in a time before smart phones and social media outlets were as ubiquitous as they are today, Alyssa felt trapped, helpless, and a disheartened. A typically quiet member of our group innocently offered, “Why don’t you just block her?” This simple suggestion changed Alyssa’s perspective on the situation as she suddenly realized she had an option that would allow her to regain power and control over the situation.  

            The next time the group met, Alyssa proudly reported that she blocked Sarah and felt a lot better after doing so. But her comment led to some other observations from our group. Christina asked Alyssa if she had any guilt about blocking her supposed-friend (the current word for this dynamic is “frenemy”). Alyssa thought about it for a moment and said it never occurred to her that she should feel guilty about blocking Sarah. “Why do you think I might have felt guilty? Sarah was being nasty so I stopped it.” Christina replied that she probably would have experienced some guilt, and would probably have taken a less extreme step and just “hidden” Sarah from her newsfeed.  Christina continued, “What if Sarah noticed and called you out on it? What would you do?” 

            As we discussed these issues it became apparent to the group that everyone has different thresholds for emotions. Whatever the threshold, however, the key is to search for options that will provide a sense of empowerment, and remember that there are often several solutions to issues. The key is first to realize you always have a choice and then you should do what makes you comfortable. There are seldom universal solutions. Alyssa chose to “block” Sarah; Christina would have chosen to “hide” her.  

            Bullying is not the only time blocking may be appropriate. For some people the barrage of “special events” photos that are posted to social media (e.g., new baby, first day of school, family outings, holidays) can be overwhelming, especially when grieving a loss. You may choose to avoid social media when those posting “triggers” are around. You may choose to block (or hide) the friends or family who routinely share pictures that you find upsetting. The thing to remember in all of this, of course, is that you have the power. 

            You might ask, “Well wait a minute, isn’t blocking someone really just avoiding an issue?” That’s a valid and fair question, especially in the context of the themes we try to develop in this blog. But the answer is no! Something like blocking in the context we discuss above is not avoidance because you are actually taking a very proactive and empowering step; you are taking charge of an issue that is bothering you, and in essence taking charge to control that issue. Exercising power and control when appropriate is the gold standard of coping when confronted with the types of challenges noted. In fact, not trying to empower yourself will prevent you from coping effectively with the challenge.  So, when it comes to social media and those who just bring you bad vibes, go ahead and hide or block them; you will ultimately feel a sense of control when you scroll through your newsfeed. Think of it as a virtual “decluttering.” 

            One thing we have not mentioned is whether you feel you should speak to the person you chose to block, hide, or completely unfriend. Would doing so help you feel even more empowered, or wouldn’t it matter to you? This is an individual issue with no universal answer, but we would be interested in hearing readers’ responses. 

            Finally, there’s another side to this unfriending coin, one we also hope readers will comment on: How would you react if someone blocked you from their feed? Would you feel guilty, immediately thinking you must have done something to offend that person? Would you be angry, offended that someone would dare unfriend you? Would you want to broach the action with the individual or just let it slide? Let us hear from you! Remember, there’s no “right” way to handle the situation – there’s just the right way for you.


Today’s guest writer shares some thought-provoking beliefs about the journey that is life. Although the specific coping actions he takes may not be for you, the philosophy behind his actions is consistent with themes we try to develop in this blog. His powerful comments are certainly a model for us all to consider.


September 28, 2016

My wife and I moved recently to Cocoa Beach, Florida from the Tampa Bay area. We try to make it a point every day to go for a walk to the beach to see the sunrise and greet the new day. That is where we met Charlie Brooks.

After a period of weeks of passing by one another on the beach, he cautiously inquired of the lemon-size growth on the right side of my neck. By now, I am pretty comfortable giving an explanation to those who ask. I said, “It’s a tumor.” I explained my condition further and described a little of how I deal with it.

So how do I cope with stage-four cancer? A good place to start is “one day at a time.”

A little background:

For almost eight years now, I have been dealing with the fact that I have cancer. 2008 was a most difficult and stressful time in my life. After eighteen years of marriage, my wife walked out and began divorce proceedings. Estranged from my young daughters, without friends or family nearby, I felt abandoned in a place I no longer wanted to be. I trudged thru those tumultuous days one at a time, but to be honest, I really was not coping very well with everyday life. 

In December 2008, I came down with the flu or what I would describe as flu-like symptoms (the apartment I moved into weeks before had a very bad mold and mildew problem and may have contributed to my illness). Both my glands on my neck swelled and were very sore. After several weeks I regained my health but the gland on my right side of my neck never returned to its normal size. I did research on what might be the cause and how to self-treat it, but for the most part I ignored it believing it would go away in time (like everything else, this too shall pass).

As a spiritual person (I had served as a minister for twelve years), I had been praying that something has to change in my life. I was mentally and physically tired. This change would either have to come from beyond my control or from within myself. I made some changes in my life to help cope. I returned to congregational worship on Sundays. I spent time at the local library searching their music collection, listening to music and reading books. I also set up a Facebook account.

In March 2009, I received an email from a former girlfriend of whom I had not had contact with since I was a teenager (answer to prayer?). What was really strange is that I had not reached out to her and she had no idea where I was in my life. We spent hours on the phone rekindling our relationship which began some 32 years earlier. I made the decision to relocate to Florida where she was living. Four months later we were married and have been inseparable ever since. She has been my sunshine helping me cope with everyday life.

The growth on my neck.

It took some time to settle in, to become employed and to obtain health insurance. During that time, the growth continued to develop. In 2011, I decided to go to an ear, nose and throat doctor (Otolaryngologist), who also performs head and neck surgery. I had several tests run, the results of which revealed I had non-small cell carcinoma (squamous cell). “It is malignant,” he said. My heart dropped. These were words I never thought I would hear concerning my life. So now what? Where do we go from here?

The doctor explained his next steps to treat the cancer. The protocol involved another test, then undergoing surgery, radiation and chemotherapy. Regarding the surgery, he said he may have to remove a portion of my tongue, my voice box, and part of my jaw bone which would require reconstructive surgery. He added, “You will also have to learn to eat and speak again. Even so, you are looking at a possible five-year life expectancy.” He actually gave the odds of life expectancy but I no longer remember what he said. I do not believe they were in my favor. I left his office devastated by the results and distraught over his medical recommendations (his bedside manner was lacking to say the least).

I returned home, sat down with my wife, and explained to her what the doctor said. That night was pretty much a blur as far as remembering our feelings, emotions and words. As for me, I now had some medical answers for my condition. What was left to do was to decide how to proceed.

I gave myself a few days to mull over the doctor’s words and allow things to settle in my mind. I held off telling my daughters, family, and employers until I could come to a resolution. Life at this point hadn’t really changed. My wife loved me. I was working, and doing all the things I did prior to learning of my prognosis. But internally, I was grieving and going through a grief process. I sought to compartmentalize the cancer, dealing with my thoughts and feelings a little at a time. Even now, this seems to be, in part, how I cope with my condition. It is not something I think about all the time. The bottom line was and is acceptance of the fact that I have been diagnosed with a malignant form of cancer.

Decision Time

It was really the decision-making process that helped form my ability to cope with cancer. Knowing what I have is not enough to put my mind at ease. What do I do about it and to what degree or cost am I willing to subject myself, my wife and family to in order to gain some sense of well-being? Thus began a journey of researching and discovering my options from Western to Eastern medicine. This was not just a medical experience, but a very personal human event.

Having been a minister for twelve years, generally working with congregations with older members, I witnessed first-hand the results of cancer-treatments in different parts of the country. Part of ministry is meeting people at their most critical times of their lives and being of service to them. However, for the most part, I was less than thrilled with their outcomes. This was not about their faith experience, but the physical struggles they experienced during and after treatment, not to mention the great cost of medical expenses incurred by those families.

Many would confide in me that if their cancer returned, they would not undergo the treatment again. I thought to myself, “If this is the best this country has to offer, I’ll pass.” I developed a mind-set then and still refer back to it to help cope with everyday life and that is, there is a difference between quality of life vs. quantity of life (live well vs. live long). I believe it is within our nature to strive for both, but when our failing physical health becomes a factor in determining length of life, the quality of life becomes primary. I should also state at this time, that my mother had died of pancreatic cancer. She began to undergo chemotherapy but discontinued the treatment due to the side effects. The treatment would not be a cure and she had only months to live. I remember one of her last words she spoke to me. She said, she never thought her life would end this way.   

With the full support of my wife, I decided I would not pursue nor undergo surgery, radiation and chemotherapy. I did attempt to have only the tumor removed without undergoing the other treatments, but no doctor I contacted would consider doing so due to liability. 

I emailed the doctor I originally received my diagnosis from and informed him I had chosen not to undergo cancer treatment. I received an email from him, telling me, “Good luck, you’ll be dead within three months.” I did not respond and it only made me more determined to pursue other forms of treatment.

I should note that this response is not just tied to western medicine physicians. One alternative medicine doctor suggested to me that I should quit work and spend my days meditating near a pond and contemplate life. He may have meant well, but to me, that was the same as saying, why don’t you just resign yourself to the fact that you are going to die. Just curl up and wait to die.

Over the years since being first diagnosed, I have undergone several forms of alternative medicine treatments (cost is always a factor, as health insurance does not cover alternative medicine). There are many different forms of treatments available outside the U.S., but the cost, time away from work, travel, and treatment, make these unattainable for most.    

I take a daily regimen of supplements (thanks to my wife), exercise and try to keep stress in my life at a minimal. Up until a few months ago, I was working sixty-three hours a week. I have reduced the number of hours to forty per week in order to pursue other personal interests. Whether or not any or all of this has contributed to beating the statistical odds, I do not know. What I do know is I am still here and living as normal a life as I did prior to the diagnosis. In fact, in a very real sense, I feel more alive than I did then. I do not take life for granted, but enjoy each and every moment of life and the good measure of health I have been blessed with on this day.

Some thoughts for me on my coping with everyday life –

1. Faith in God. I know not what tomorrow holds, but I know who holds tomorrow. God knows my life and nothing comes to me that does not first go through Him. I’m not seeking a miracle healing, though I desire to be healed in this life, but if healing doesn’t come, God is still God, and I will return to Him.

2. Connections between people and not possessions are what matters most.

3. Having an attitude of gratitude, thanksgiving, appreciation and forgiveness.

4. There is a song by Randy Stonehill. The lyrics state, “I’m gonna celebrate this heartbeat, cause it just might be my last. Every day is a gift from the Lord on high, and they all go by so fast.”

5. The only difference between my life and another is that I may know what I will die from. I say may because not even this is a guarantee.

6. The only things I have control over are my thoughts – what I believe — and my actions – what I do and how I respond based upon what I believe. Beyond that, things are beyond my control. It is enough.    




Brian is the primary writer for this blog.

One of the most fundamental problems with anxiety and stress is that we tend to project into the future. That is, we tell ourselves, “I’m going to be so tense next week when I take that driving test. I’ll probably lose my concentration and fail.” No doubt you have been guilty of this sort of future thinking. How does it make you feel? Do you agree that such anticipation only stirs up your emotions and raises your inner tension? Is this how you want to spend the next week, mired in some sort of dread condition?

How about learning to refocus your thinking back to the present to reduce this inner tension and to take charge of your current reality? How about living in the present moment to prepare yourself for the future? The techniques below have been shown to be quite effective in helping this process by helping you relax and blocking out distracting thoughts.

—-Do some breathing. When you’re anxious one of the first things to change is your breathing rate.  How can you get your normal respiration back?  First empty your lungs, “blow out the birthday candles,” so to speak. Exhale all the air you can. Then take a deep breath in through your nose for about 5 seconds. Repeat this about 5 to 10 times.

Next, try to gain a rhythm, such as 3 seconds in through the nose and 3 seconds out through the mouth. No need to focus on timing things; just make each phase last a moderate period. With practice several times each day you will become quite proficient at loosening yourself up in a stressful situation.

—-Along with the breathing technique you can use your senses and the 5, 4, 3, 2, 1 progression.  This method uses your five senses to orient your thinking to the present. First, picture five things you can see around you and describe each using an adjective or two. Ideally find objects that give you a relaxed feeling. For instance: “I see a black chair; I see a table that has a computer monitor on it; the table is on a blue rug; I see a window and bright sunshine outside; near the window is a tree full of green leaves.” Next, describe four things you can touch, again using an adjective or two. “A part of my chair has a metal frame that is cool to the touch.” Next, describe three things you can hear (“There is a soft hum of the air conditioner.”), then two things you can smell (it’s OK to lean over and smell the flowers on the desk), and finally one thing you can taste (take a swig of your water or coffee).  You can do these in any order but typically it works best if you follow this order of the senses as it hard to engage a number of things for each sense, for example it is hard to smell 5 things at once.

—-Another distraction technique is called serial 7’s. Say the sentence, “I will be a more positive person,” seven times. Then go back and say each word of the sentence seven times: “I, I, I, I, I, I, I, will, will, will, will, will, will, will,” etc. Then go back and say the entire sentence seven more times. You should pace yourself and follow this procedure about one word per second, fast enough so other thoughts can’t come through and distract you. This is a good technique to get your mind off whatever started making you anxious. Once again it is best to combine this method with your breathing exercise.

—- An additional distraction technique that works for many people involves focusing on one thing in great detail. When you start to feel anxious, this technique has you focus on one thing, imagining every possible detail. Then take each detail, name it, and focus on various characteristics. If you picture a car, for instance, how many details about a car can you name? This sort of mental effort can go a long way getting your mind off of the topic that was making you anxious and serve to relax a lot of inner tension.  If you still feel anxious after you try this once, move on to another object and continue to count the details.  As always, pair this process with your breathing exercise.

—-Each of us has many small things that we find personally satisfying and relaxing. It could be an object, a mental image, an activity, just about anything. It is these small things that often have the most effect in helping you cope with stress and anxiety. Perhaps a music playlist of your favorite songs; going for a short walk; playing with the family pet; stretching to increase your blood flow and your oxygen flow. Identify those things and, if possible, activate one of them when you feel stressed. At the very least, think about how you will use one of those things later when appropriate.

To give yourself some reassurance, write on index cards those things that bring you calmness and serenity. Keep the cards handy so you know you will have a quick and easy way to reduce any stress that may be coming your way with activities you can do that work to help you, or things that bring you some kind of peace of mind or calmness

—-Finally, it’s useful to “check in” with yourself throughout the day. What have you been thinking about? Have your thoughts been realistic, rational, and positive? Have you been excessively focusing on some problem that may not be real, or may not be under your control? The check-in process allows you to monitor yourself. You would be amazed at how often you fail to evaluate your mental status during a typical day; failing to do so can get you into all sorts of problems and before you know it, you have made yourself an emotional wreck. Activity transitions are a good time and place to do this checking and would include: When you’re arriving at work, when you’re going to the restroom, when you’re taking a break, even when you stand up after being seated for a considerable time. Whatever you have been doing, before you transition to the next activity, ask yourself: “How do I feel?” “Am I tense anywhere?” “Am I letting any minor things get to me?”  Remember, the more information you have, the more likely it is that you can take charge, empower yourself, and reduce inner tension.












In our previous blog we made the distinction between avoiding stress (stress management) and empowering yourself to make stress work for you (stress enhancement). In this blog we want to consider some steps to move toward this empowerment.

Before attempting to take on a stressful event, ask yourself, “Is this a situation I can control?” There are only two things you can directly control: Your thoughts and your actions. If your problem involves the thoughts and actions of others then your answer to the question must be “no,” and you should move on to other issues in your life.

If your answer is “yes,” then ask yourself, “What specific features of the situation make me anxious and want to avoid?” List the troublesome aspects of the situation and when they occur. Then you can move on to taking action to cope with the situation. Below are some general suggestions to help you organize your thinking about taking action.

–Expect to be anxious in situations that make you uncomfortable, and prepare actions to confront the emotion. Preparation is always the key.

–Do not deny your anxiety and tell yourself, “I’ll be fine when the event takes place.” You won’t, and the anxiety will overwhelm you.

–Do not apologize to yourself or others for being emotional in certain situations. There’s no shame being nervous, in crying, or in showing other responses to your emotions. Your emotions are a part of you and not something to be ashamed of when you feel them or know they’re coming.

–Try to channel stress into productive activities. For instance, let anxiety about your surroundings make you more vigilant about what is going on around you.

–Accept emotions as a signal that something is bothering you. Identify, evaluate, and analyze the events that bring on emotions to help you confront those events.

—-Do not focus on the stress you feel. Focus on the actions you can take or not take to confront your problem. For example, “I do not enjoy my job, but I refuse to answer ads for other jobs because I’m afraid I will fail in the interview.” Now you have something specific to attack….. not the stress itself, but your reluctance to search for another job because you fear failure in an interview.

—-Modify your thinking about stressful events. Do not automatically assume an upcoming event is a threat that will show you to be incompetent or stupid. View the event as a challenge that will give you an opportunity to show your skills.

—-Develop a realistic and optimistic outlook about being able to meet challenges presented by stressful events. Substitute irrational and distorted beliefs (“I must be perfect and succeed in everything I do or I am a worthless person.”) with more realistic ones. Repeating realistic comments to yourself will strengthen your realistic outlook. (“If I fail, I will examine what I did wrong and take steps to correct my mistake so I will be less likely to fail the next time.”)

—-Continue to remind yourself that some events are beyond your control. Design your actions within the realities imposed by your control or lack of control over an event. Driving to that dreaded interview? “I have no control over how bad the traffic will be, but I can leave early when traffic is more likely to be light. I can use my relaxation methods if I feel stressed, and I can map out alternative routes in advance in case traffic backs up.”)

—-Remind yourself frequently that effort is the key to dealing with stressful events. Prepare for stressful events by practicing actions that give you a sense of personal control over yourself, not over others or over events. A student has no control over what will be on the test; the student should, therefore, diligently study all the material.

—-Do not kid yourself by saying, “This time I will be OK. I will not be anxious.” Yes you will, and the failure to prepare will be devastating.

—-Accept that stress is a normal, unavoidable aspect of life, and that feeling anxious does not make you inferior to others.

—-In confrontational situations, do not lash out in anger. Take slow, deep, steady breaths and concentrate on making calm but assertive comments, staying in control of the situation. Practice a variety of situations with a friend so your assertiveness can become more automatic. (Our next blog will go into specific breathing exercises.)

—-You can help yourself by scheduling stressful events under your control at times when you expect relatively few demands and changes in other areas of your life.

—-During the day take time for relaxing activities, even if only for a few minutes. Use a formal relaxation technique, take a walk, listen to music, or trade jokes with a friend.

—-List positive actions you can take in a variety of situations that will make you feel more satisfied. Choose actions that help you become more competitive, persistent, assertive, flexible, and creative.

—-Remember that anxiety, like all emotions, is a psychological danger signal. Just as physical pain signals that your body needs attention, anxiety says your mind needs attention.

—-Commit to important aspects of your life, such as marriage, career, children, friendships and family. A life with commitment is much less stressful than an uncommitted lifestyle.

—-Develop relationships that help you respond to stress; eliminate relationships that rob you of psychological stability and growth. You know who they are! Move on from them.

—-Avoid self-defeating responses when stressed. Excessive eating, drinking, spending, or gambling will lead to increased stress.

—-Accept the fact that change is stressful. Marriage, Christmas, having a baby, retirement, seeking a job promotion — all are stressful and require adjustment. Should you avoid them? Should you tolerate a mediocre job to avoid the stress of seeking a new and more challenging position? Should you avoid commitment in a relationship because you fear the stress of marriage? Should you avoid ending an abusive relationship because you fear the stress of “making it on your own”? Are people who resist change and avoid stress better off in the long run? If you answer “yes” to these questions, you are avoiding life, not living it.

—-As a general rule, stop trying to avoid the stress and anxiety in your life. Avoidance is a form of denial that says, “I’m going to ignore you, so please go away.” Denial and avoidance will not work because your stress will not magically disappear. When faced with stress, your best bet is to recognize it, accept it as real, and attack it. Stress is not the issue; what you do about the stress is the issue.

These steps should help you organize your thinking about anxiety issues and help you see the best ways, in general, to approach the overall problem of confronting your anxiety problems. In Part Two, our next blog, we will look at some specific techniques many clients find helpful in refocusing thinking, lowering inner tension, and dealing with anxiety in the present without worrying about the future.