As you might have heard, depression, anxiety and suicide rates are significantly higher among the LGBTQ community. The question is what will help build some resiliency? Well, there are a number of ways to help build resiliency in yourself or in those you love who may be struggling. Here are Spilove Psychotherapy's top five.
"We cannot love others until we love ourselves"
This saying has been a cliché statement that has been thrown around as a way to encourage self-care or even used as a convincing statement to those who find it hard to love themselves. What does this statement truly mean?
It means that someway, somehow we must find, within us, love. This must mean that love is an innate ability and we all possess the ability to love ourselves without the assistance of others.
Personally, I do not believe this to be true. Can we truly have an innate ability to love ourselves without any help from others? If we truly cannot love others until we love ourselves, we have to be able to love ourselves without help, right? Which comes first, the chicken or the egg? Which comes first, our innate ability to love? Or is love taught to us from our caretakers, partners, peers or a higher power?
What if, “We cannot love others until we love ourselves” becomes “We cannot love ourselves and others until we have been loved.” My argument is that in order to learn to love others, we must first be loved. We must learn how to love and what love is.
Imagine a child who is neglected by their caretaker. This child never truly learns love. Instead, to them, love means neglect. Later on in life when meeting new people, how will they love them? If all this older child has known is that love is neglectful, they too will neglect those that they love.
Compare the first child with someone who has a loving caretaker who has shown interest in who they are. This child will grow up with the idea that love is showing interest in others and will love in this way. These examples may not be true for all, but it is something to think about. The child in the first scenario may
learn somewhere how to truly love but this will not come as easily as the child in the second scenario.
We need to learn what love looks like towards us and we also need to learn how we love. We may love by giving others gifts or our time. We may show our love through compliments or by offering a shoulder to cry on. We all have a unique way to show love. In order to practice our ways of loving, we need people around us to accept our love. If our unique way of showing love is rejected, we learn that we are not good at loving, or our way of loving is wrong.
Let’s say you show love with your time but your partner becomes annoyed and tells you they just want space. Your way of loving has been pushed away. We need other people around us to affirm the way we love. While the statement, “We cannot love others until we love ourselves” has a good message at the core, it can be damaging for those who have never learned how to love themselves.
We all need love whether it is from other humans on earth (maybe even from a pet) or a supernatural love. Then we can truly love others’ authentically and comfortably.
Mikala has an intensely compassionate and unique way of connecting with you to help you identify and express your feelings and your deepest sense of self. She is persistent and encouraging in the face of hopelessness and despair. She especially loves working with women to provide tools to alleviate anxiety and depression. Mikala has a wealth of experience and is skilled in the mental health field working with domestic violence, food & body issues and addiction. If you're struggling to tolerate your emotions and you're looking for a guide to help you get to know yourself better, give her a call now at 570-412-4516.
Your body feels jittery and like you want to crawl out of your skin. Your heart races, your mind goes a million miles a second and you can't sleep. Sometimes, you just wish you could find a little peace - a little reprieve from this constant state of feeling charged up. Anxiety, social anxiety and panic are such difficult things to have to deal with. The good news is that there's hope and some sure fire things you can do to help calm your nervous system.
What grounds you?
Getting grounded, as in, feeling your feet on the earth rather than in your head - starts with your intention at the beginning of each day. The things that help people feel grounded can be different for everyone, so you need to find things that work for you. The first place to start is to think about what you can do each morning, upon awakening that will help you get centered and begin your day with a peaceful intent. Some mindfulness meditation could be helpful, reading from a daily book of inspirational readings, praying, doing some deep breathing, singing, chanting, walking or exercising in a mindful way - these are a few ideas you can begin with.
As far as inspirational reading goes, I personally like these two:
Whatever you choose to do to help you get grounded in the morning, make it into a ritual.
Our bodies find comfort in repeating the same actions on a regular basis. You will be teaching your body that every morning, you find peace through grounding and it will set you up to stay grounded and calm through the rest of your day.
Here is an example of a morning ritual:
- go to comfortable spot in home designated to meditation
- light a candle or incense
- drink warm lemon water
- read from daily inspirational book
- say a few simple prayers for help with staying calm through the day
- set timer for 5 minutes
- practice deep belly breathing for 5 minutes while focusing on flame of candle
- After breathing, spend 5 minutes making a gratitude list
- blow out candle and go for a 15-minute walk
Something as simple as this can really get your day off to a great start.
As you go about your day, when you notice your anxiety rising, come back to the breath you started with at the beginning of your day.
Feel your feet
This is a tip I learned a while back that always seems to help. As yourself "where are my feet right now?" and then look down at them and see them there on the earth. Wiggle your toes a bit and feel them moving around in your sock. Acknowledge that right now, in this moment, your feet are right there and they are safe, therefore you are safe. When you start to feel panic and your thoughts race, remember to ask "where are your feet?"
Reduce or eliminate caffeine
caffeine is addictive and it's very activating. If you are trying to eliminate anxiety, you might want to consider eliminating caffeine. Many people will say that they use caffeine to help them find energy throughout the day and keep them going. Well, it's a catch 22 because when we use caffeine, our bodies use cortisol to help regulate our adrenal glands. When we over tax this part of our systems, it leaves us depleted and more tired than we started. Therefore, if we eliminate caffeine, we may be a tired for a few days while detoxing, but after your body adjusts, you will find that you have more energy and that you sleep better.
Speaking of sleep
A large part of mental health when dealing with anxiety is getting a good amount of sleep. When we sleep, our bodies do a lot of healing. Our organs do their cleansing, our hormones rebalance and we are able to function more effectively during waking time. Also, dreaming is very important for our psyches to process material from our conscious and integrate it with our subconscious.
Here are a few tips on sleep hygiene:
- target bedtime for the same time every night
- eliminate all electronics from the bedroom
- reserve your bed for sleeping and sexual activity only - don't do work in bed
- if you are having trouble falling asleep, get up after 15 minutes and do something non-electronic for 15 minutes, then go back to bed and try to sleep again
- create a wind-down routine for the last hour before bed
For more information on sleep hygiene contact me at TiffanySpilove@yahoo.com
Anxiety reducing techniques
Here are some proven techniques to help your body and mind relax:
Tense and release
Tighten every muscle in your body. Start with your head. Tense up your face, your jaw, your eyes, your neck. Tense up your shoulders, your chest muscles, your stomach, your biceps, make fists as tight as you can. Tense up your butt muscles, your thighs, your calves, your ankles, your feet and your toes. Keep all these parts of your body as tense as possible and keep them tensed up for a full 60 seconds. Then release. This tense and release will help your body reduce anxiety symptoms.
Put one hand on your belly and the other on your chest. Take a deep breath in and try to push your belly hand all the way out with the breath into your diaphragm. Inhale slowly to 4 counts, then hold for 4 counts, then release slowly for 4 counts and repeat. When you practice breathing slowly, it will help to slow down your heart rate, thus reduce anxiety.
Any kind of bi-lateral stimulation can help reduce anxiety. Here are some examples: walking, biking, shifting weight back and forth from one foot to the other, tapping your thighs alternately. Some others: drumming, swimming, scanning your eyes from one side of the horizon to the other, back and forth. The butterfly hug is an EMDR technique where you hook your thumbs together so that your hands form a figure that looks like a butterfly. Put your hands on your chest and tap alternatively around your collar bone area. This is a great way to self-soothe or find relaxation in times of stress. Here's a video on how to do a different version of a butterfly hug.
I hope you've found some of these tips useful. As always, if you have any questions or for more information, please contact me at TiffanySpilove@yahoo.com
Thanksgiving can be about gratitude and joy for some and for others’, it’s extremely stressful – especially if you’re dealing with or in recovery from an eating disorder. Here are some things you can do:
1. Be Gentle with Yourself:
Remind yourself that this is just one day out of the year and it won’t make or break you. Give yourself permission to eat foods that you like. BREATHE and know that you are doing the best you can.
2. Get Grounded:
BEFORE you leave your house. What grounds you? Do something that feels very grounding for you and set an intention to keep checking in with yourself during the day. One of my favorite ways to get grounded is to ask myself “Where are your feet?” – then look down at them; wiggle my toes, feel my feet on the floor or in my shoes. When I do that, I can rest assured that right here, in this moment, I am safe. In this moment, where my feet are, I am okay. Here are some other examples of grounding activities:
Prayer and meditation
Coloring mandala’s or other coloring
Going for a walk
Make a list: of anxieties, gratitude’s or plans, etc.
Have a bit of a plan for the day – perhaps write it down in the morning.
3. Contain the Food:
Do your best to eat meals at the normal times you usually eat them. So instead of skipping breakfast and going to Thanksgiving hungry, eat your normal breakfast. When you get to your event, check in to your hunger cues – on a scale of 0-10, with zero being extremely starving, 5 is having a light sense of satisfaction – being neither hungry nor full and ten being the most stuffed you’ve ever experienced. How hungry are you? Aim for letting yourself empty out to a 2-3 before eating a meal. See if you can stop eating at a 5-7. Once you are hungry, rather than grazing on all the different foods, make a plate. Allow yourself to put at least a little bit of each food you love on the plate or foods you’d like to try. Skip the foods that don’t interest you much. Sit down and really savor the foods you chose. Check in with your hunger and satiety signals a few times while you eat your plate. Once you are satisfied, tell yourself that you can have more when you are hungry again and follow through. Making a practice of using hunger and satiety cues is extremely helpful in finding balance with food.
4. Keep Your Boundaries:
People tend to project their OWN food and body issues onto others’. So if you notice yourself engaged in a conversation with someone who’s trying to talk you in or out of eating or commenting on your body, take a step back. Check in with yourself and see what YOU NEED, rather than what this person is trying to get you to do. Saying you need to use the bathroom is always an easy out to give yourself some time and space to check back in with yourself and get grounded. Take some deep breaths, splash some water on your face and ask yourself what you need in that moment to take care of yourself before you leave the bathroom. Here are some examples of things you can say to people who are pushing you: “No, thank you”
“I’m okay right now”
“Yes, I’m going to enjoy this food right now”
“I’m not hungry”
“I’ll let you know when I’m ready for ...”
“I’d rather not discuss my body with you”
Practice saying these boundaries out loud BEFORE the holiday, so that when you’re in the moment, they flow easily and effortlessly.
5. Make a Self-Care Plan:
If you notice yourself getting overwhelmed, come prepared with an exit strategy. Here are some examples:
Playing outside with the kids (or adults)
Going into another room for a breather
Taking a walk with a trusted person
Making a phone call to someone from your support group
Taking a time out to journal or color
Going for a drive
6. Ask for Help:
Enlist a member of your support group to be ‘Holiday Buddies’ to practice what I call ‘Book Ending’: Have a few agreed upon times you with check-in with one another throughout the day – perhaps before, during and after. You could plan to call or text one another to report how things are going. If you don’t hear from your buddy, shoot them a text to see what’s going on. In this way you have another person who has your best interest in mind to be accountable to. This practice is also helpful in getting your mind off yourself and your own difficulties.
7. Be of Service:
If you’re feeling social anxiety, focus on what you can do to help. Be it washing dishes, entertaining the kids, setting the table, taking out the trash – if you make it your mission to help out as much as possible, you’ll find yourself busy and this can really diffuse social awkwardness and anxiety.
Trust your body to make up for any ‘mistakes’ you may make. One day, one meal, one bite at a time. This day will not make or break you. Try to turn it over and enjoy as much as possible.