Two Quick Tools for When Anxiety & Depression Run Rampant
Useful tips for yourself and your clients.
Posted Aug 06, 2019
Anxiety has been giving me a run for my money. Diagnosed with generalized anxiety disorder, I’m used to dealing with my uber easily triggered flight and freeze response. But in the last year anxiety has been screaming at a high pitch for long periods of time in my body and my mind. It is UNCOMFORTABLE.
Side note: Having an anxiety disorder it’s rather ironic I chose to be a self-employed public speaker. Working for myself, which consists of on-going financial uncertainty, and doing the one thing people fear more than death.
However, that isn’t driving my current state of dread and sweat. Among other things, menopause has kicked me in the butt. Since I’ve entered that oh so lovely transition, anxiety has spiked more than I’ve ever experienced it.
I didn’t know anxiety was a symptom of menopause. I didn’t know a lot of things about menopause. It’s not exactly a sexy cocktail party topic. Regardless, my husband has been suffering through it with me.
Anyway…the big ‘M’ and other life ‘stuff’ has ratcheted up my adrenals and kept my system revved up for far too long. My usual wellness tools haven’t been working as effectively either.
To find some relief, I signed up for a 6-week ACT group course at our local mental health and substance use center. An ACT group. Sounds like it would be right up my alley, yes? ACT. I’m an actor (or actress depending on your preference) right? Well, it’s not that kind of acting group.
Its basic premise is using mindfulness to become comfortable with (ie: accepting) your uncomfortable physical sensations and difficult thoughts and distressing emotions. Then use your core values to guide your actions so you can live the life you want.
What’s important to understand is that accepting them does not mean liking them. It means I give them room to ‘be’ without trying to change them.
It was a mind stopper this one. Allowing myself to be OK with feeling this intense anxiety? Not try to change it? Fix it? Fix me?
At the outset it was wonderful. Each time after doing it, I felt peaceful, like a gentle parent holding me.
But then weeks later, some proverbial crap hit the fan and I experienced unrelenting anxiety.
This three-minute breathing space felt more like a 30-hour jail cell. I’d sit and immediately want out. Breathing, and allowing my anxiety, seemed only to magnify it. My heart would beat faster, louder, or wait was that a skipped beat? No now all I could hear was the blood rushing in my ears and feel my stomach tighten–even more. I. AM. OFFICIALLY. GOING. CRAZY. Again!!!
When the tail starting wagging the dog, and my anxiety overwhelmed me, this whole letting it be and noticing seemed like, well, a really bad idea.
Until I listened to a podcast reminding me of one paramount ingredient I’d forgotten to include in my mindfulness practice.
A dear friend sent me a recording of a talk from Thich Nhat Hanh, a Vietnamese Buddhist monk and peace activist, and author of over 100 books.
I’ve never been much of a fan of ‘Mr. Hanh’. Not that he isn’t wise, or walks his talk. He definitely is and he definitely does. It’s just that I’ve never quite jived with how he expressed his wisdom. Until this talk. Until I guess, I needed it.
Maybe it will help you.
Using metaphor, he describes how mindfulness works. It broke open my heart and changed my practice.
Paraphrased from his dharma talk ‘You are Both Depression and Mindfulness’. This segment starts at around 18 minutes.
“When depression manifests, we should invite mindfulness. The energy of mindfulness will recognize the energy of depression. There is no fighting between the two kinds of energy. Because the job of mindfulness is to just recognize things as they are.
Then to embrace whatever is there is a very tender way like a mother would embrace her child when the child suffers.”
That is what got me.
“The mother is working in the kitchen, but she hears the baby crying. She knows the baby suffers. She goes into the baby’s room and picks the baby up and she holds the baby tenderly in her arms. The energy of tenderness of the mother begins to enter the body of the child. And after a few moments, the child feels better.
This also happens with the practice of mindfulness. With the practice of mindful breathing or walking, we generate the energy of mindfulness. With this mindful energy we recognize the other energy (depression, anger, etc.) and we can embrace the other energy with tenderness. There’s no fighting. There’s only supporting, helping.”
When I practice mindfulness, I simply watch what is going on inside of me. But instead of a clinical dispassionate watching, I add tenderness. The watching becomes an embrace of kindness. This way the sensations and thoughts are easier to stay with. A softening usually happens (not always, but often). This loving-kindness I practice generating soothes those other energies within me. Like the wise old Mr. Hanh said it would!
Try the 3-minute practice with the pointers from Thich Nhat Hanh yourself. Share your experience and thoughts. I always love hearing from you.