Posts Tagged ‘Anxiety’

Kindness repeated over and over can change unworthiness and suffering

PTSD, depression, and anxiety devastate our society.



These disorders are fueled by thinking and judging ourselves weak, unworthy or shameful.



What can we do?



We can use kind actions to replace these judgments and negative thoughts.


The less we think, isolate and avoid life, the better we feel.



Have a kind greeting, a patient ear, and a compassionate heart for friends, coworkers and acquaintances.


Be determined to make people who cross your path today, Smile.



PTSD, depression and anxiety are dormant when we are giving without regard for reward.

What Is Hypervigilance? Healthline Blog



“Hypervigilance is a state of increased alertness. If you’re in a state of hypervigilance, you’re extremely sensitive to your surroundings. It can make you feel like you’re alert to any hidden dangers, whether from other people or the environment. Often, though, these dangers are not real.


Hypervigilance can be a symptom of mental health conditions, including:

post-traumatic stress disorder (PTSD)
anxiety disorders

These can all cause your brain and your body to constantly be on high alert. Hypervigilance can have a negative effect on your life. It can affect how you interact with and view others, or it may encourage paranoia.


Hypervigilance symptoms
There are physical, behavioral, emotional, and mental symptoms that can go with hypervigilance:


Physical symptoms

Physical symptoms may resemble those of anxiety. These may include:

a fast heart rate
fast, shallow breathing
Over time, this constant state of alertness can cause fatigue and exhaustion.


Behavioral symptoms

Behavioral symptoms include jumpy reflexes and fast, knee-jerk reactions to your environment. If you’re hypervigilant, you may overreact if you hear a loud bang or if you misunderstand a coworker’s statement as rude. These reactions may be violent or hostile in a perceived attempt to defend yourself.


Emotional symptoms

The emotional symptoms of hypervigilance can be severe. These can include:

increased, severe anxiety
worrying that can become persistent
You may fear judgment from others, or you may judge others extremely harshly. This may develop into black-and-white thinking in which you find things either absolutely right or absolutely wrong. You can also become emotionally withdrawn. You may experience mood swings or outbursts of emotion.



Mental symptoms

Mental symptoms of hypervigilance can include paranoia. This may be accompanied by rationalization to justify the hypervigilance. It can also be difficult for those who experience frequent hypervigilance, like those with PTSD, to sleep well.


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“The origins of and mechanism behind social anxiety”




Excerpts from Darius Cikanavicius, Author, Certified Coach:
For the most part, social anxiety develops as an adaptation to stressful and hurtful social childhood environments.


When a child is small, their whole world consists of their primary caregivers (mother, father, family members, other authority figures). This world slowly expands as they get older, but how people understand social interactions is set. In other words, the examples we are exposed to as children creates blueprints for our future relationships.
Sadly, most if not all of us are traumatized as children to one degree or another. The degree to which we were hurt is the degree to which we will have interpersonal problems. One of the most common interpersonal problems is, indeed, social anxiety.



Hurt and mistreated children grow up into adults who feel disappointed, distrustful, overly trustful, bitter, angry, clingy, stressed, numb, or emotionally unavailable in relationships and interactions with others.
They have been programmed to feel like that by how they were treated when they were small, helpless, impressionable, and dependent. Back then, acceptance and validation were vital.



As I write in the book Human Development and Trauma:

“Childhood trauma leads children to become more afraid of the world. When a child’s first and most important bonds are unstable, it is natural and expected that in adulthood they will transfer this lack of a sense of safety and security onto others.”



Unresolved pain that stems from early relationships can haunt us for the rest of our lives. Early hurt and pain can program us to feel and believe that, generally, people are dangerous. They will hurt us, laugh at us, use and abuse us, punish us, hate us, want us dead, or even kill us.



It can be understood as a form of post-traumatic stress disorder (PTSD or C-PTSD) where the trigger is people and social situations because in the past they were a great source of pain.


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Write it down! This is an easy task.



When we find ourselves occupied by doubt, worry, fear, jealousy, anger or anxiety, write it down.



Thoughts coupled with emotion can grow to enormous size inside our minds.



The abstract cognitions of a fear based disorder become a volatile accelerant.



Writing them down on paper contains their power and impact.



A fear or trigger becomes smaller, more finite when viewed on paper.


We see them outside our body and mind for the first time.



They are connected to a real mechanism, secreting cortisol and adrenaline to reinforce their power.



PTSD, anxiety and depression are fueled by thinking. Dissociative thinking, dwelling in the past and future.



Unworthy thoughts multiply inside past and future storytelling.



Our only safe harbor is this present moment, no matter how mundane or boring we perceive it.



Write down your fears, worries and anxieties.



See them as finite, impermanent and old habit.

Why is change so difficult???????????

Where does all the resistance come from? Why do we isolate, avoid unpleasant situations and people. Why do we chase and covet pleasant situations, people who approve of us, accomplishment, power, status and security?


Seems a decent strategy to avoid pain and soak up accomplishment in the short-term. Counterintuitive, knowing this strategy leads to suffering.


We have practiced habits, patterns of behavior, some subconscious in origin. We have created an “Ego” to mirror our habitual patterns. Our identity is wrapped around this “Ego”. Be it a banker, athlete, monk, priest, accountant, home maker, actor, philanthropist, etc.



Inside this cocoon, we judge ourself, find a place where we believe we fit, belong. When we enter a room, our “Ego” scans the occupants and decides if we are superior or inferior, then ranks our status.



Yes, this is superficial and kind of crazy. First, the “Ego” is a mirage, we are not what we think or judge. Second those occupations are what we do, not who we are.



Our mind is the issue, also the solution.



Fear of the unknown and this “Ego” are the main culprits keeping us from changing. We would rather suffer a known situation than risk changing, even when there is a possibility of success.



The “Ego” covets complete control. Healing means the “Ego” loses more and more control. In reality the “Ego” does not know what is good or bad for us. The “Ego” only, desires complete control.



Remember he/she generates 60,000 thoughts daily to influence where we place our attention.



You will definitely encounter your own “Ego” if you take this healing journey. He/She is not evil, he/she is only a follower not our captain.



Training the mind to empty and focus takes power from the “Ego”.

7 Ways Meditation Helps the Brain By Mike Bundran




“Meditation and brain research continue gaining popularity worldwide. New studies emerge revealing new benefits of meditation. For some, it’s just ancient benefits now confirmed by science.



The practice seems to have incredible neurological benefits. For instance, it changes the grey matter volume and enhances brain connectivity. How true are these claims?



Here are some of the most amazing studies showing the potential impact of meditation on our brains.

1. Preserves the aging brain

Long-term meditators have more preserved brains as compared to non-mediators with age according to UCLA. The study found that long-term meditation participants had more grey matter volume than non-mediators. However, older mediators had smaller volume loss than young meditators. Nonetheless, it wasn’t as pronounced as that of non-mediators.

The study also found that the effect was not just located on the part of the brain associated with meditation. Instead, it was widespread throughout the entire brain.



2. Reduces mind-wandering and self-referential thoughts

Mind wandering is usually associated with worrying, ruminating and being unhappy. Most people want to dial it down. A study by Yale University discovered that mindfulness meditation reduces the brain network responsible for self-referential thoughts and mind-wandering. Although mind-wandering is often associated with creativity, too much of it is a stress-increaser.


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Updated: Inner Peace and Loving Kindness


Inhale:   I give myself inner peace.



Visualize inner peace entering your lungs, being absorbed, soothing your being.



Hold on to the pause, feel your lungs expanded, full.



Exhale:    I give myself loving kindness.


Feel the energy around your solar plexus.


Repeat, inhale, hold, exhale, hold.


Focus,  let go of thought, enjoy this exercise.


Meditate using this technique.

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