body scan

When You’re Not Quite Enough

/ Danielle

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We can push so hard sometimes. We push away experiences that we find unpleasant, like anxiety, anger, and sadness. We create these beliefs about what it means to be human and then we measure our worth based on how well we meet those expectations. Unsurprisingly, it’s never quite enough, so we hate ourselves a little harder and then hope that by hating ourselves, we’ll learn to do better. But hate is exhausting, so when sticky thoughts come back up we believe them without question. Then, we hold ourselves to those beliefs, and it continues.

Welcome to misery. It doesn’t have to be this way.

Clients often come in wanting me to help them make the sadness, anxiety, or anger go away. I’m here to tell you that I can’t do that. I cannot make your emotions go away, because you’re a human. Humans have emotions. Sure, I can help you learn how to navigate, manage, and experience those emotions without falling into despair, but that’ll take a lot of effort on your part day in and day out.

Geez, don’t sugar coat it, Danielle.

I know. I’m a bit of a pragmatist – I also believe that’s where peace comes from. It’s time we acknowledge (aka accept) where we are. Who we are. Then we can adjust our expectations within attainable limits and feel the joy of small victories.

Meet Sophia. Sophia feels like she should be doing better. She should be further along in her career, more successful in love, and adulting in a way that looks right. She’s been coming to therapy for a while, so she feels like she shouldn’t be still feeling sad or anxious. She snaps at her loved ones when she doesn’t mean to, she questions her worth so frequently she doesn’t even notice half the time, and she clings onto others like air. She sees herself doing these things, and she knows better, so she gets angry that she’s still doing them. The anger doesn’t take long to drift into sadness and despair that she will always live with this struggle. That somehow, she’s broken.

I’ve created Sophia out of thin air. She’s not real. But my guess is that if you’re reading this, she doesn’t need to be. You already know her. I know dozens of Sophias: Men/Women/Non-Binary, later in life and just starting out. I could maybe go so far as to say we all have a little bit of Sophia in us. Some (not so) distant fear that there may, in fact, be something wrong with us when we’re anxious or sad.

There is nothing wrong with you. You are supposed to have all the feels.

It can be really confusing when you’re in recovery from something like Generalized Anxiety Disorder or Major Depressive Disorder. It can also be frustrating when you’re trying to get into recovery from something like this. The push to feel better sometimes makes us forget we’re still supposed to have sadness and anxiety.

Without sadness, we wouldn’t be able to recognize what is important to us. Without anxiety, we would make rash, potentially dangerous decisions. Feelings serve a purpose. Ever seen the movie Inside Out? That’s what it’s all about. Understanding the why behind our emotions.

Here’s a favorite poem, which I’ll describe more in-depth in another post:

This being human is a guest house.
Every morning a new arrival.

A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.

Welcome and entertain them all!
Even if they are a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still, treat each guest honorably.
He may be clearing you out
for some new delight.

The dark thought, the shame, the malice.
meet them at the door laughing and invite them in.

Be grateful for whatever comes.
because each has been sent
as a guide from beyond.

-Rumi

When we try to push away all feelings we label as negative, we end up numbing ourselves to all emotions, including the ones we typically think of as “good,” like happiness, love, excitement, peace, etc.

Maybe, just maybe, if you could learn to experience your feelings, regardless of whether they are “good” or “bad,” you could see that you are beautifully human. That no amount of sadness, anxiety, or anger makes you broken. You always have room to grow and heal. And yes, you can experience sadness without being depressed.

Our goal, then, should not be to remove the existence of difficult feelings, but rather to flow with them, acknowledging both their presence and their temporary nature. We get curious about them, looking for what they’re trying to teach us, and then allow them to pass when they’re ready. In Buddhism, this is called inviting it in for tea.

How to do this? I recommend you start with getting good at a body scan meditation, which helps you learn how to shift your mind, feel your body without holding/resisting/judging, and bring awareness into your breath.

If you need help, reach out.

Good luck out there,

D

What Depression Eats

/ Danielle

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There are a few topics in our culture that seem to beg an exorbitant amount of attention for the wrong reasons. One of those topics is diet. There are so many ideas about what a *right* diet is. Paleo? Atkins? Vegan? Vegetarian? Pescatarian? Keto? Jenny Craig? Low Fat? Gluten Free? South Beach? Weight Watchers? Blood Type Diet? Histamine Intolerance? Dairy Free? Or perhaps you’ve been looking into a Master Cleanse…

I can’t tell you which of the above diets is good for you. Or which are a little outdated (Does anyone still do Jenny Craig?). I’m not a nutritionist. There are people for that.

What I’m here to tell you is about the connection between what we put in our bodies and how that affects our mental health. When it comes to recommending diet, you’ll most likely hear me recommend something that meets the following criteria:

  1. It doesn’t stress you out, bring up anxiety, or create an obsessive behavior to do (though sometimes changes can be emotionally trying at first).
  2. It consists of real food.
  3. Eating isn’t a way of numbing out difficult feelings (though small amounts of dark chocolate can help regulate hormones) or a means to control or punish oneself.

Our eating habits are learned young, based on how our parents ate, the culture of food in our family, and our own relationship with it. If you want to know more, try the book First Bite. Just because they’re learned young, though, doesn’t mean they’re out of our control.

We can learn to take back our relationship to food.

Too often we don’t pay attention when we eat. Perhaps we zone out on our phones, computers over “lunch break,” or sit in front of the TV (we’ll talk about electronics next week). Rarely do we really taste our food.

When was the last time you intentionally and mindfully consumed a food, pausing before eating, during chewing, after swallowing, 20 minutes later, 4 hours later, and two days later to notice the various responses your body had to the food?

Some food might feel amazing during the tasting/chewing part, and the satisfaction might even continue 20 minutes later. But what about later that day, or a couple days later? Does that food contribute to your body feeling healthy, energized, nourished, and strong? Did that food’s benefits disappear once the sugar high subsided? Or worse, did it contribute to worsening depressive symptoms?

*Body Scan Meditations can be helpful in learning how your body responds to food*

It’s true, there is a link between worsening depressive symptoms and high refined sugars. Here’s a quick and dirty list of foods that may deserve a closer look at how they might negatively impact your mood:

  1. Sugar. Some research suggests that it can increase depression, as well as risks for diabetes and dementia. Remember how earlier we talked about how depression wants you to do what makes depression stronger? Ever crave sweets to try and stamp out a bad mood? Sugar is in way more than you think. Even “healthy” cereals can have too much! Try and stay under 5g of sugar, to start.
    • *Note: this includes artificial sweeteners.
  2. Fast and Fried food. The Journal of Public Health Nutrition states that eating these foods can increase your risk for developing depression. It’s also thought that clogging of arteries can reduce blood flow to the brain, which impedes function.
  3. Caffeine. Too much caffeine can impact your sleep and create the jitters, which could trick your brain into thinking it’s anxious. Try to cut down to one cup of coffee or tea each morning if you’re a heavy user.
  4. High Sodium and Highly Processed foods. They take a lot more energy for your body to process and can contribute to fatigue: a symptom of depression. There is also a lot out there about how preservatives, food dyes, and additives could contribute to mental health and behavior disruption. I’ll let you do the research on that one.

What about foods that are good for you and your fight against depression? Here are some foods thought to boost mood:

  1. Dark Leafy Greens – Nutrient Dense and Inflammation Fighting
  2. Berries – Antioxidants have been shown in some studies to reduce depressive symptoms.
  3. Foods containing Folic Acid
    • Broccoli, Beans, Tomatoes, Bananas, etc.
  4. Foods high in Omega 3s – supports brain function
    • Flax, Chia, Edamame, Walnuts, etc.
  5. Avocados – They’re just a powerhouse.
  6. Protein Rich Foods Boost Energy & Alertness
  7. Complex Carbs can help boost mood, too. There is some thought that carb cravings come from low serotonin. But reach for whole grains! (If your bread responds like tempurpedic, it’s probably not whole grains).
  8. Drink A LOT OF WATER. I like to drink as many ounces as I am pounds. Pretending I’m 100lbs (I’m not), I’d strive for 100 oz. That’s just me. The big guys recommend about 100 oz for women and 120 oz for men each day.

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Okay, Danielle. Enough lists. What is the point?

My point is that your body deserves your respect. It’s worth honoring and loving your body by fueling it with what it needs to function at its best. If your body is suffering, how can your mind feel good? They’re connected.

You might notice I didn’t recommend that you increase your consumption of frozen goods like taquitos, hotpockets, or veggies in cheese sauce. Or maybe that’s just what my depression ate. I also didn’t recommend you eat more potato chips, french fries, or soda. Are you surprised?

Of course not. You know what is good for you, and you still don’t always eat it. My husband is a big fan of the “I’d rather die early and be happy eating what I want” mantra. If you want to tell yourself this, that’s fine. But I’m going to just leave this one question here…

are you really happy?

Since we’re talking about what we put in our bodies, let’s just throw one more thing out there. We all know alcohol is a depressant, right? And that when we’re depressed, drinking only increases symptoms. But did you know that you have to be careful with any recreational drugs, including marijuana? Marijuana has been shown to play a role in the onset of schizophrenia in those with predispositions or other mental health issues. Additionally, withdrawal symptoms from marijuana include anxiety, depression, and irritability that can last months.

In the name of not using food to numb out our feelings, being mindful about the good things we put into our bodies, and dedicating ourselves to honoring our bodies… until depression is a thing in the (distant) past for you, probably best to steer clear of alcohol, marijuana, and the like.

 

The goal with all of this is simple: consume more of what feels good because it is actually good for your body. Consume less of what feels good because it helps you numb out difficult emotions. Honor your body by feeding it fresh fruits, veggies, lean means, and whole grains. Make little adjustments that feel sustainable and aren’t painful. Uncomfortable, fine. That indicates growth. Painful? Pull back a little.

It’s important that you don’t go into this like a crash diet. We’re not trying to operate under extremes. We’re wanting to make lasting change. Your taste buds can change to appreciate real food, but that takes time. If you want a little treat here or there, it’s not a problem. It’s only a problem when you can either feel the urge to keep eating it or want it when you’re having a rough day.

If you find yourself several days or weeks into a food relapse, it’s not too late to re-commit yourself to living healthier. You also don’t have to drop a ton of money on organics if that isn’t feasible or important to you. Start with limiting your time in the aisles at the middle of the store.

Just like we don’t want to extreme crash diet, we don’t want to extreme calorie count either. Love your body in moderation. As a woman, if your caloric intake is at the bare minimum of 1,200 per day, your brain is operating in survival mode. It can’t thrive and recover from depression when it’s worried about whether it’ll live the day. Recommended calories for women are in the 1,600-2,400 per day range, whereas men are in the 2,000-3,000 range.

Let’s work on worrying less about calories and more about feeding your body what it needs to be healthy.

As always, if you’re wanting to make big changes or are worried about your health, consult a doctor.

Phew!

Does that feel like a lot?

Take care of yourself out there. We’ll see you next week. And remember, keep up with your exercise, meditation, sh*t owning, and healthy foods.

D

Thoughts Are Like Boogers

/ Danielle

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Welcome back to week two! Have you been keeping on top of your exercise plans? If not, stop right now and do five minutes of stretches.

Ready? Okay, then. It’s important that you keep on top of yourself when it comes to doing what I’m asking you to do, even when you don’t want to. In fact, especially when you don’t want to (that’s when you need it the most). As you get further along, you’ll begin to notice that your body needs different sorts of care on different days. Sometimes you need exercise, others comfort, and others company. How will you start to figure this out? Mindfulness.

I often tell people who start with me that if I have two clients with the same presenting issues, one of whom meditates and the other who does not, the one who meditates sees more significant change sooner. Why? Because the more aware a person is, not only of their experience but what is happening around them, the better able they are to process in therapy in order to release difficult feelings and cope.

If you already meditate, make sure you’re getting at least 5 minutes each day. The morning is often easiest, as it’s when your mind is most quiet. If you already do 5 minutes a day, maybe now is the time to make it 10.

If you don’t already meditate, you can start with simple mindfulness activities to ease into it. We often envision mindfulness to be this peaceful experience sitting cross-legged on a beach, hands on knees, whispering “om.” That’s not meditation. At least, not really.

Meditation is the act of recognizing when we’ve gotten lost in our thoughts and intentionally bringing ourselves back to the present. Jon Kabat Zinn describes mindfulness as “paying attention in a particular way: on purpose, in the present moment, and without judgement.” Meditation is the formal practice, while mindfulness is what we do informally in-between. This being said to explain that mindfulness and meditation are not always awesome. Sometimes they’re grueling, vulnerable, and raw.

This might sound intimidating, but mindfulness and meditation are only grueling, vulnerable, and raw because being human is. Our minds race constantly, wishing for something, remembering something, planning for something. We zombie out on our electronic devices so that we don’t have to face that being human. We fear what our thoughts will become, but I’m here to tell you that you don’t have to fear your thoughts.

Why?

Two reasons.

  1. Your thoughts aren’t real. Your mind makes thoughts like your nose makes boogers. You don’t live your life according to your boogers, so you don’t need to live your life according to your thoughts. When we talk about thoughts, we very specifically say “your thoughts,” which means there is a you. YOU are in control. Not your thoughts. You can learn to stop believing everything you think and start feeling in control of your life.
  2. While being human is grueling, vulnerable, and raw, it is also awe inspiring, uplifting, and beautiful. Oftentimes in order to get to the latter we must first gather the gumption to face the former. Life is not all good nor all bad. It is a mix and part of getting control of your thoughts is beginning to create a more realistic view of the world.

If you need a place to start, go with a body scan. I’ll work on recording and sharing some meditations in the next few weeks, but there are a lot of places out there you can find guided meditations (See bottom of blog for apps). Body scans are helpful to begin with because we can use our senses, which helps ground us. The act of feeling our toes, knees, back, or jaw instead of listening to and believing every thought that pops into our heads is an exercise. Think of it as building your mental muscles.

You can also work on just following and observing the breath, without trying to control it. Find the place you feel your breath the strongest in your body (nostrils, chest, stomach, throat) and focus on that one place. No need to count your breaths or change them. You just watch your body as it knows what to do.

Alternatively, you can take a walk and notice, one at a time, your 5 senses. It’s easiest if your walk is slow and deliberate. Similarly, you can scan through your five senses while you brush your teeth (instead of what you probably do, which is review yesterday, plan for today, and worry or wonder).

When you get hooked by a thought, pause, acknowledge it, and come back to your body or your breath. By doing this, you weaken the neural connection that wants you to mindlessly think and you strengthen the neural connection for mindful awareness.

Yes, meditation can change your brain structure.

Any time that you catch yourself in ruminating depressive talk, pause, focus on your breath for three full breaths, and then try to return to your day. You’ll know depressive talk by it’s negative tone. Examples might include, “what’s the point?” “I’m never going to…” “why would anybody…” and any version of you not being good enough. Put a pause on those thoughts.

One last thing. It’s normal to have negative first reactions to meditation. I didn’t like it AT ALL for the first six months. Ten years later, it’s my best friend. Here are 5 common struggles with meditation:

  1. “I can’t seem to do it right.” Don’t worry about this. Any time you recognize that you’re lost in thought, you’re doing it.
  2. “It just makes me fall asleep.” Sometimes this is an avoidance thing your mind does. Other times your body is just trying to tell you it needs more rest.
  3. “I can’t stop thinking!” It’s okay. You’re not really supposed to STOP thinking. Instead of that, make your goal to focus your attention on breath, body, etc. Also, you might find that the moment you sit to meditate your mind lights on thought fire. It’s not that you suddenly start thinking more, it’s that you are now aware just how much you already think.
  4. “I get cramps/tingling/itching when I try.” That’s normal. Again, some of this is a distraction technique your mind will use. Sometimes your nose isn’t itchy, your mind is. Other times you might just be really feeling your body when you normally spend a lot of effort ignoring its cues.
  5. “I get really anxious/agitated when I try.” Normal again. Part of this is the fear that we might not do it well or that we’ll uncover some deep darkness. Again with your intention, work on making your goal focusing your attention on your body or breath instead of trying to calm down.

Now it’s your turn! In addition to more maintainable exercise, it’s time to add meditation to your daily self care routine. Here are some apps to help:

Calm

Headspace

Smiling Mind (Free and has versions for Teens)

Stop, Breathe, and Think (There’s also a kid version)

 

See you next week!

D