5 Ways to Hack Your ADHD and Use it To Your Benefit. Plus what’s so great about this diagnosis.

Today we are going to talk about ADHD. Having ADHD can be a positive. It’s something that makes us able to bounce from idea to idea, task to task, and handle a lot at once.

Photo by: Photo by Chase Clark on Unsplash

Many ancient tribes revered what are suspected to be their ADHD members because they were the ones who found new hunting lands, water sources, and were fierce warriors. 

By nature people with ADHD are often risk takers and willing to go beyond the boundaries others feel contained by. 

The ADHD person forgets they are there or why they exist if it doesn’t make sense to them, before they know it they’ve gone off the beaten path just because they saw something interesting. 

This is still true today it’s just in the classroom, on the work project, or when cooking a meal. Unfortunately many of us were shamed for our inability to stick with a project or task, sit still, stop interrupting, and having lots of ideas at one time. 

ADHD is about how the brain processes information1. In the ADHD brain, parts of our brain run a little different than other parts. This makes it hard to concentrate and focus. We bounce from idea to idea sometimes without even noticing it. Here are 5 ways to hack your ADHD and make it work for you3.

First let’s look at impulsivity.

For many with ADHD they are impulsive2. On one hand this is great. We spring into action and aren’t afraid to take risks, however when we are meeting our partner’s boss and we impulsively comment on their outfit without thinking about it first we might find ourselves in trouble. Part of learning to work with our impulsivity is having a few tools for us. 

First notice your own pattern. When and how does your impulsivity show up? Notice which foods make you more antsy, how impulsive you are if you haven’t slept well, and how much movement you need to feel calmer inside. 

My experience with clients learning this path is impulsivity is a product of other things that we can shift to regulate more effectively. These are things like sleep, exercise, dietary choices, and social relationships. Doesn’t mean impulsivity completely goes away, the impulsive ability to shift our attention and focus quickly is a gift in some regards, but we want to work with it rather than be a slave to it. 

Treating ADHD with Therapy, Psychology of ADHD by Neuro Transmissions

Second, Distractibility

The ADHD brain is great at this one. We can be doing one project and suddenly be doing another. We look out the window and start thinking about the tree and then the leaf and then wonder about the root system. The tree next to it and then trees around the world. This can be an amazing skill for putting together abstract and unthought-of-yet patterns and concepts, not so good when you just have to finish and get something done. 

For many of us we don’t realize that working with our brains is better than trying to be like others. As a result of struggles to focus we often procrastinate. We can’t figure out where to start so we don’t, we know if we wait a minute we’ll be thinking about something else anyway. Often the procrastination is about having enough stimulation so that we can focus. 

The ADHD brain needs stimulation to get things going. It needs stimulation to actually focus on one thing. So having music on, dancing a minute, watering the plants, walking in circles around the house for a bit, studying at the bar are all ways we work to build in stimulation so that our brains have enough to focus on. Then it makes it easier to get started. Most of us weren’t taught how to do this. We were told to slow down or to sit still which is the exact opposite of actually helping us focus and learn. 

Third, let’s move.

For people without ADHD what we do seems stressful and overwhelming – our fidgeting, our looking around, our fast speech or speed when we walk. But for us it is a way to get our bodies engaged and help our brains slow down enough to focus. We are giving the brain more information at one time to help it have things to do so we can concentrate. 

Many of us are what is called a kinesthetic learner. We need movement to learn and we live our lives very embodied. We find this all-in sensory experience to be enjoyable and are confused why others wouldn’t want to get moving, go do stuff, or use their hands to make something happen.

Rely on the body to help you ground your thoughts. You might need to tap your toe inside your shoe, or wiggle your hand, stand on your toes so you can slightly bounce. These small movements do not need to be large or distracting to others, in fact working to make them smaller may help you focus more. The extra stimulation helps you slow down a bit and decide if you should say that thing that’s on the tip of your tongue. Feel free to apply a little pressure to that tongue until you are ready to speak … just don’t hurt yourself.

Movement is your medicine. Make sure you don’t skip your workouts. Movement is a friend of those with ADHD. It helps focus the body and mind in rhythm. 

When you have made sure to get your workouts and movement practices in, you will be more able to enjoy a calmer experience throughout the day. For ADHD we often need a combination of movements from fast to slow and back again, we need compound movements, we need a variety of exercises every week, and we usually get a little bored with slow yoga and machine weights. Often doing a quick HITT cardio blast right before weights can help us get our head in the game and give just enough focus so our weight training session is optimized. 

Movement is your medicine. Don’t skip taking your daily dose.

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With all the unique things about ADHD, many do not know how to communicate their needs to family and friends, teachers and co-workers.

Our fourth hack is learning to communicate more clearly.

We do not know how to express ourselves clearly because our thoughts and words get tripped up in so many thoughts at once, details of the story we can’t figure out how to let go of because we use them to make sense of things, and we don’t always operate with a great filter. 

Communicating with ADHD can be hard. Often thoughts come into our head and out of our mouth in the same breath.

Effective communication is all about knowing your audience and being clear in your requests and statements. This is often hard for the ADHD brain where we feel like there are so many thoughts, colors, images, and items to explain what we are really thinking and feeling. We think we are eliminating a lot … others’ experience of our detail says otherwise. 

We often express using our hands, remember movement is our friend, and this can be distracting or inappropriate depending on the place and time. 

You want to learn your own communication style. Are you an expressive person or someone who speaks in bullet points? Do you want to have everyone be friends and get along or are you someone who is all about the details of the project? It is important to figure out your communication style strength and then learn about the others. This helps make you effective shifting your communication output to match the other person. Sometimes this means we do a little of ours and theirs to be effective and feel heard. Other times we can just send that email in their style. 

Another big thing for the ADHD communicator is to start learning to notice when others are tuning you out. Many of us have been there where the other person has that glossy-eyed look and we’ve been talking for how long? We have no idea. 

How many times have we interrupted? 

How high has our energy risen as we’ve become more excited about the topic? 

Did we shut down the other person with these pieces of our experience? 

We have no clue.

As you get better at noticing this you can get better at turn taking. Then use the movements to help you stay focused on the other person’s words and concepts. 

If it’s hard to stay focused on what the other person is saying it may be time to take a short break. Walk around the office, excuse yourself for the bathroom, go get more food at the dinner party, move to a new group of people to introduce yourself to. 

Sometimes we just need to shift our focus for a short time to be ready to launch back into an intense or long discussion. 

Fifth, consider time.

For ADHD time often runs on a different schedule than other people’s concept of time. That’s ok, however living in a world of linear time means you have to figure out how to work within that world too. 

You’ll want to set some timers on a day you aren’t rushed and get a true gauge of how long things take for you. 

How long does it really take you to get ready for work? 

How long to really read through that report? 

How much time to you really need to get out the door? 

Often people with ADHD take longer to complete things. The beauty is, it is because they are noticing a lot of other things other people are not seeing, thinking, or hearing.They are good at noticing. Problem, all that noticing takes brain power and makes it hard to remain focused on the task of getting out the door for your morning commute. 

Of course that’s just the time you remember where you put that shirt you wanted to wear today, but couldn’t find, so now you go to get it and low and behold find the shoe you were looking for last week. What luck! 

However all that treasure hunting is not going to get you out the door on time. Once you have an accurate gauge on how much time it really takes you to accomplish your tasks, then we need to plan your schedule around those accurate times. 

Make sure you consider transition times and transportation timing. Often these get forgotten about, It’s good to add in some “time padding” around every item just to allow yourself some joy in noticing your environment. 

All those hacks to say if you have ADHD you need some structure4

However, ADHD folks often hate structure because it is so hard to stick to. They tend to create rigid structures based on how the rest of the world would like them to be and then fail miserably at them. 

For a person with ADHD we can build flexible structure. We have a couple of morning routines, evening wind downs, and daily commutes we know fit within our time needs. We can stick to the timing and the process but change up the actions. This can help make sure we stay on track and focused on creating the life we want, while working with our gifts and helping ourselves stay away from our pitfalls. 

When we approach our mental health from a place of acceptance, we can work with what we have. 

We can use our gifts for our benefit and strengthen our weaknesses. 

We can make sure to choose the right environments for us and say no to activities we know will be disastrous given the way our brains work. 

When we are clear about what we need to be successful we can communicate those needs and behaviors with acceptance and joy to our loved ones and help them work with us rather than against us. 

So today take stock of what is working, what is not, and begin to accept yourself just as you are. Then you can decide which areas you need to focus on to improve upon your current situation and build better patterns for the success you want to experience. 

If you are interested in learning more about how to thrive with ADHD click the link below to read about psychology and physiology or check out our upcoming program for Women with ADHD and hack the way your mind and body create health from the inside out. 

I want to help you work on changing your life one small step at a time. 

If there is something you’d like to see more of in the psychology and physiology realm reach out. I love to create more videos that help people take control of their lives or at least their perspective of how life is going. 

Small changes overtime build …. health from the inside out. 

Did this article resonate with you? Join our mailing list for Women with ADHD

If you are a woman with ADHD struggling to take action in your life, don’t know where to start, or want a guide. Join us for our 30 day Women and ADHD program. We run this program throughout the year and focus on specific needs women with ADHD have. Guys we are working to build one out for you too. 

This program is all about owning what’s great about ADHD. We’ll address the usual difficulties like impulsivity, lack of follow through, and overwhelming idea streams. 

Plus we’ll also look at building our ability to use tools to help us stay on track. We’ll deal with self worth, increase our ability to follow through and feel accomplished, the fatigue that comes with having so many ideas, and the difficulty communicating what our needs are to our friends and family.

Ready to find your tribe of others who can follow multiple threads of thought at once, have lots of energy, and creativity?

Ready to learn how to harness the gifts of your distractible brain and make it work for you rather than against you?

Then this program is for you. Over the course of 4 weeks we’ll target the hardest pieces of ADHD and learn tips and tricks to hack your own patterns. 

Impulsivity

Distractibility

Procrastination

Communication

Movement & Diet Support

Time Management 

&

Our Love / Hate relationship with Structure

This program goes after all those old hurts and helps us heal the shame, frustrations, low self esteem, embarrassment, and guilt as a result of our distractible brain.

Using email, we’ll have a daily focus and skill/task to practice. 

We’ll meet live 1x a week for an hour long coaching session. We’ll focus on the topics of the week and a Q&A session to really target what you are struggling with. 

As part of the program, you’ll get a meal plan, shopping list, and workouts to help make sure you are maximizing the benefits of a healthy body and mind using exercise and nutrition to manage your ADHD. 

References:

  1. Krain, A., L., & Castellanos, F., X. (2006). Brain development and ADHD. Clinical Psychology Review, 26, 433-444.
  1. Wender, P. H., Wolf, L. E., & Wasserstein, J. (N.D.). Adults with ADHD. An overview. Annals New York Academy of Sciences. 1-16.
  1. Weiss, M., D., & Weiss, J. R. (2004). A guide to the treatment of adults with ADHD. Journal of Clinical Psychiatry, 65[suppl 3], 27-37. 
  2. Weiss, M., Saftren, S., A., Solano, M. V., Hechtman, L., Rostain, A. L., Ramsay, J., R., & Murray, C. (2008). Research forum on psychological treatment of adults with ADHD. Journal of Attention Disorders, 11(6), 642-651. DOI: 10.1177/1087054708315063

3 Ways to Give Your Body-Mind The Exercise it Needs

Hello, I am Dr Stacy Reuille-Dupont. I was an exercise scientist who turned into a clinical psychologist when I realized being healthy was about more than working out. Now I study how your body is changed by thought and emotion and how thought and emotion impact our physical systems. Here are some of the ways mental and physical health impact each other and 3 ways you can use exercise to optimize your health.

Photo Credit: Photo by Fitsum Admasu on Unsplash

For example your heart has its own electricalsystem that keeps it beating in rhythm, we strengthen it through cardiovascular exercise. This is things like running, biking, swimming, walking, anything you do with your big muscle groups for a period of time that makes your heart beat faster and breath rate go up. 

Equipment like treadmills, recumbent bikes, and elliptical machines are used to help people raise their heart rates indoors and get an effective cardiovascular workout done on limited time.

When we workout doing cardiovascular exercise we help our mood too. Our serotonin 2 endorphins, domaine, oxytocin, acetylcholine, all increase. These are the feel good hormones in our bodies. Doing just 2 – 30 minutes aerobic exercise sessions per week for at least 7 weeks is as good as taking a Selective Serotonin Re-uptake Inhibitor (SSRI) anti-depressant medication for depression3

These feel good hormones do more than just make us feel good, they also regulate other processes in our bodies and decrease inflammation throughout our physical system. This is important because inflammation 4 wreaks havoc on our tissues. It creates brain fog, digestive issues, joint pains, weight gain and makes us feel more stressed out. 

When we feel stressed out everything is harder. It’s harder to learn, our relationships are more difficult, often because we are more irritated, it is harder to relax, and harder to get excited about doing fun things, which is exactly what we need to do if we are going to feel better. So it’s a double whammy of struggle. 

When we feel stress we are feeling the increases of chemicals in our endocrine system. Specifically through what’s called the HPA-axis, this is our hypothalamus, pituitary, and adrenal glands. They work together to shift us into high gear and stay alive through a threat. However if we don’t move those chemicals out of our system they keep us inflamed and don’t help our tissues relax. And our body mind can’t tell if the threat is really happening to us or just something we saw on TV or in our video game5. We feel it in our physical system and then we respond as though it is happening to us even if we are just watching it or playing a game. 

Exercise is also considered a stressor and it works with the HPA-axis 6 too, but it gives us a mechanism to metabolize and use up those chemicals as our muscles, heart, lungs, and bones are working to move faster, lift heavy things, and challenge our fitness levels. So when we move our bodies and challenge ourselves we are building a stronger physical and mental system that works together 7.

Another big way exercise helps us is through our breathing. When we workout we breathe harder. Our lungs are one of four organs that help us get toxins out of our bodies. Exhaling even helps us lose weight8

Breathing is directly tied to our nervous system. When we breathe in we impact our sympathetic system, this is our high energy creative doing and fight/flight side of our nervous system. As we breathe out we impact our parasympathetic nervous system side9. This is our rest, digest, stay, and play, creative inspiration, feel good side. We want to be here more. This is where we feel safe and connected to people around us and something larger than ourselves. This tells our brains we are ok and the world is ok. We don’t have to be afraid. We have help and support when we need it. All humans need these feelings. When we are here our bodies and minds work better. 

So getting enough exercise is really important in our overall health. It helps our bones and muscles get stronger, helps our heart and digestive systems work better, and helps our minds learn faster, our moods feel more positive, and increases our self-confidence. 

Here’s 3 exercises you can do help your body-mind get the workout it needs. 

Running – Running is great because it asks the large muscles of our body to move over time – also known as cardiovascular exercise. Plus it’s hard for most of us and creates a mental game we must play if we are going to keep with it. It teaches our body how to function more effectively and our minds how to stick with boring things. 

Strength training – Strength training is about challenging your muscles to be stronger than they are now. There are lots of ways we can build our strength. So we can usually find something where we don’t get too bored. We just have to pick lifting, pushing, pulling things that are just a little bit heavier than what can comfortably do now. However it’s hard to lift heavy things. This challenges our muscles, builds our bones, and helps our minds remember we can do hard things. 

High quality yoga accessories at great prices!

Yoga – Yoga asana or postures are known for its ability to help us regulate our nervous systems through repetitive movements linked to our breathing. Remember above I talked about how our breathing is tied to our nervous system? This is part of why yoga works so well. Plus it asks us to contract and lengthen our muscles in a rhythmic pattern that helps our muscles stretch and become stronger under stretch. This is important for our range of motion – how much we can move a joint on our body – and keeps us moving throughout our lifetime. Yoga teaches us to be present to each experience as it happens and to just witness it, let it go as it has happened, and move to the next moment. We do not have to hold onto our judgment, frustration, fear, or joy because things are always changing. Yoga teaches us that change is ok and that we can make it through any changes, good or bad.

If you have a healthy and developed nervous system and strong mind you can handle anything that comes your way. Even the hard stuff, the boring stuff, the wanted and the unwanted stuff. A solid nervous system helps you regulate your emotions better and helps us stay present to our experiences which make our relationships, confidence, and ability to impact our world better. 

Today think about how you can move your body and help control your mind using movement. Challenge yourself to do hard things, lift more, run / walk further, or stay present to your breath. Use your body to experience everything that comes your way today. 

What you do today, impacts what you can do tomorrow. Many won’t be willing to put the effort in today to have the life they want tomorrow. 

Be different. 

Be willing to do the hard work of creating the life you want. This is called living an embodied life. 


Want help incorporating these ideas into your mental and physical fitness routines? 

Check out our integrative clinic at Studiob.life 

We work with people online and in person to learn more about how you can live more embodied everyday, understand how you can cultivate good feelings through simple movements and breathing exercises, and look closer at the science behind what’s happening in your psychology and physiology? 


References: 

1 – Silverman, M. E., Grove, D., & Upshaw, C. B. (2006). Why does the heart beat? The discovery of the electrical system of the heart. Circulation, 133, 2775-2781. https://doi.org/10.1161/CIRCULATIONAHA.106.616771

2 – Peluso M. A. M., & Guerra de Andrade, L. H. S. (2005). Physical activity and mental health: The 

association between exercise and mood. Clinics, 60(1), 61-70.

3 – Wipfli, B., Landers, D., Nagoshi C., & Ringenbach, S. (2011). An examination of serotonin and psychological variables in the relationship between exercise and mental health. Scandinavian Journal of Medicine and Science in Sports, 21, 474-481. doi: 10.1111/j.1600-0838.2009.01049.x 

4 – Dandekar, A, Mendez, R, & Zhang K. (2015). Cross talk between ER stress, oxidative stress, and inflammation in health and disease. In Christine M. Oslowski (ed.), Stress Responses: Methods and Protocols, Methods in Molecular Biology, vol. 1292, (205-214). Springer Science+Business Media. DOI 10.1007/978-1-4939-2522-3_15

5 – Cunningham-Bussel, A. C., Root,  J.C., Butler, T., Tuescher, O., Pan, H., Epstein, J., Weisholtz, D., S., Pavony, M., Silverman, M. E., Goldstein, M., S.,  Altemus, M., Cloitre, M.,  LeDoux, J., McEwen, B., Stern, E., Silbersweig, D. (2009). Diurnal cortisol amplitude and fronto-limbic activity in response to stressful stimuli. Psychoneuroendocrinology, 34(5), 694-704, ISSN 0306-4530, https://doi.org/10.1016/j.psyneuen.2008.11.011.

6 – Vassilakopoulos, T., Zakynthinos, S., Roussos, C., & Economou, M. (1999). Strenuous resistive breathing induces proinflammatory cytokines and stimulates the HPA axis in humans. American Journal of Physiology, 277(4), R10103-R1019. doi: 10.1152/ajpregu.1999.277.4.R1013

7 – Cotman, C. W., Berchotold, N. C., & Christie, L-A. (2007). Exercise builds brain health: Key roles of growth factor cascades and inflammation. TRENDS in Neurosciences, 30(9), 464-472. DOI:10.1016/j.tins.2007.06.011

8 – Meerman, R., & Brown, A. J. (2014). When somebody loses weight, where does the fat go? Gastroenterologocial Tracts. The BMJ, 349(7257), 1-3. doi: 10.1136/bmj.g7257

9 – Appelhans, B. M., & Luecken, L. J. (2006). Heart rate variability as an index of regulated emotional responding. Review of General Psychology (10)3, 229–240. doi: 10.1037/1089-2680.10.3.229

Fighting Addiction With Exercise

While recovery from addiction takes many different forms and can be accomplished with many different treatment methods …

Guest Post by: Constance Ray from Recoverywell.org

Photo from: Pixabay

While recovery from addiction takes many different forms and can be accomplished with many different treatment methods, physical fitness is one aspect of the process that benefits just about everyone. You are attempting to help your body recover from a form of abuse, so it only makes sense to get your body in the best shape possible. 

Here are a few tips on how to build and maintain a healthy fitness routine during recovery from addiction, courtesy of Stacy Reuille-Dupont, PhD.

What Your Body Needs

As your body is adjusting to life without drugs or alcohol, it is undergoing some intense changes. While the end result is positive, the symptoms of withdrawal can include shakiness, increased heart rate, sweating, high blood pressure anxiety and more. Exercise can be a great way to fight these symptoms to make the withdrawal bearable; it can also be a healthy routine to continue even after your treatment is complete.

Types of Exercise

There is no one particular type of exercise that works for everyone who is in addiction recovery. Experience Life notes the key is to find a few kinds of physical activity that you enjoy and that helps you get closer to reaching your goals. For some people, this will be lifting weights, for others it will be cardio, for others it will be a sport. Many people find it helpful to mix hard training with activities that are more fun, such as rock climbing, kayaking or water skiing. If you enjoy the exercise, you’re much more likely to stick with it long-term.

Other alternative coping methods such as meditation, yoga and swimming can also relieve stress and anxiety and help you avoid relapse as you continue your fight against addiction. 

Whatever activities you choose, you might find it helpful to apply some tech to your program. A fitness watch, for instance, can help you monitor your progress and help you set goals. There are also numerous apps available to help. Some are dedicated to single exercise types — like Strong for weightlifting — and some are lifestyle apps — like MyFitnessPal or Whoop, which coaches your diet and exercise program as a whole. 

Along those lines, incorporating a holistic approach to your recovery is wise. Addressing your diet and adding meditation, time in nature, and time for socializing with supportive family and friends to the mix is wise. By remembering all your mental, emotional and physical self-care needs, you can raise your defenses that much more, and minimize your exposure to triggers.

Benefits of Exercise in Addiction Recovery

As the Chicago Tribune asserts, staying active can benefit you in several ways as you fight substance abuse. It can reduce your stress, improve your amount and quality of sleep, increase your energy levels, protect you against disease and reduce your drive to smoke and seek drugs. It will also keep you busy as you try to find ways to fill your time so you’re not dwelling on old, destructive desires.

In addition, focusing on exercise and physical fitness can improve your mental and psychological health. Studies indicate that exercise can reduce depression, ease anxiety, improve your self-esteem and lift your general mood, which are all important in the fight against addiction. It’s an avenue to release stress from your body and leave you feeling calm and refreshed. 

Keep a Healthy Routine

Once you have found an exercise program or activity that works for you, do your best to get into a regular daily and weekly rhythm so exercise is just part of your recovery program. You want to get to the point where you don’t have to decide whether or not to exercise – the decision has already been made by the way you have set up your life. This routine will not cure your addiction on its own, but it will play a vital role.

No matter what type of addiction you are facing, recovery is a long road. One way to make the trip smoother is to include a regular exercise routine in your daily life. You’ll find the physical and mental benefits invaluable as you fight to return to normal life without substance abuse.

Connect with Stacy Reuille-Dupont for more ideas to encourage your health and well-being.  Get a free WHOOP strap and your first month free when you join with Stacy’s link

In this Season of Darkness … Find the Light Inside. Restore.

For centuries this time of year (in the North) was a reminder – maybe forced – to return to self and look internal. Days were shorter, darker, colder. Harvests were done, gardens resting, and fires needed to tending to keep us warm and comfortable. Just because we have more comforts doesn’t mean we should ignore natures very clear lead.

It is time to rest and restore. Nature is very clear when she tells us to rest. Here’s how.

Photo Credit: Photo by Bank Phrom on Unsplash

Winter is one of my favorite times. I don’t mind the cold, I love the snow, and really like the dark mornings. I like the way the darker days help me feel cozy. They help me remember that a time for rest and restoration is important. I forget that. I enjoy being with people, creating projects, and working on things. If I am not careful I spend all my energy in the external world. To be healthy we must balance the internal and external. Some of us are too internal, some too external. We need the balance of both. 

TAKE REST. RESTORE. GET QUIET. BE. WATCH. ALLOW.  

YouTube Video: 

Taking Complete Rest is As Important as Productive Action

The holiday season frenzy is a lot for most of us. We want a little, but it gets ridiculous quickly. It is important to find your balance. 

Some of want more stimulation – a BIG hello to my ADHD, extroverted and some of you anxiety friends. Others want to hole up and make sure they interact with as few as possible – a Quiet Hello to those feeling depression, some anxiety, introverted, and vigilant trauma friends. (These aren’t inclusive or exclusive of individual preferences. Just possible presentations related to needing more or less stimulation)

Needing big or little stimulation is neither good nor bad – in fact the world needs both. However, it becomes a struggle when we use it as a coping mechanism and hide behind them so we do not have to deal with the true issues under the surface. 

It also becomes and issue when we just get caught in it. Some of us get depleted before we know it. We were having a good time … until we weren’t. 

Keep your resolutions this year with YogaAccessories.com!

As you consider what your personal needs are – and it’s ok if you have both – make sure to honor your own being. If you need to get around more frenzy do it. If you want more quiet do that. The trick is to pay attention to yourself. 

What do you really want? 

In this season of giving, of connection, of being, and of rest. Make sure you are taking time to restore. 

Restoring is not the same as vacation or taking a day off. Restoration looks different for each of us from person to person and individuals from one day to the next. It could be 5 minutes of quiet breathing or a day of movies. It might be creating a delicious meal to share or spending the day pampering yourself at the spa (or a home spa day). Not sure what you can do to restore? Here’s a list of 25 ways you can take a vacation.

Give yourself the gift of being exactly what you need right now. Take a breath, maybe close your eyes, and check in with you. 

What do you want to do right now? 

What is feasible for you to do right now to get as close to that need as possible? 

Sometimes we can go full in and give ourselves exactly what we want, other times we need to moderate how we meet our needs due to our current location, responsibilities, or resources. 

Find the sweet spot of meeting your needs in this moment with the limitations you might have. 

Follow your own path and help yourself restore during this busy time of the year. Get yourself a cup of tea and snuggle up under some blankets as you enjoy the coziness of darker, quieter days during this winter holiday season. Enjoy Restoring You. 

Facing Fears and Dealing with Trauma

We all have trauma. Some experiences are worse than others, some easier to deal with. For many we pretend we aren’t dealing with trauma and thus keep our survival brain operating instead of our socially engaged learning brain. This hurts us all and gets worse with time. Trauma impacts your physical health, relationships, and ability to be successful. Is it time you faced your fears and healed your trauma?

As we move through this season of endings and watch mother nature let go, it’s a good reminder to reconnect with parts of ourselves that have been wounded and shunned. 

During this time of year many spiritual practices focus on reconnecting with the past, honoring those who have come before, and remembering we are connected to a much larger system – nature, family, seasons, history, ancestors, and even traumas. 

I am not affiliated with this movie. I just really like it. I like the concept and spirit of how important it is to honor our ancestors and ourselves at the same time while holding space for all that the family story may contain.

Past trauma keeps us stuck and living as though the bad will happen again. This year what might happen if you faced your fears, looked deeper at your family stories, beliefs, patterns, and trauma to truly heal your body and soul?

In honor of Halloween (Samhain/Día de los Muertos) this month, let’s honor the past and reconnect with our true selves even if it scares us. Many of us avoid things we are fearful of. This makes sense. Usually when we feel fear there is danger near and we need to move away from it to survive. 

The way the brain is set up, the amygdala is wired to help us understand danger, where it comes from, and what to do about it. Its signal inspires for us to get away from things we deem as dangerous. Unfortunately sometimes things we believe are dangerous are just what we believe, they truly aren’t dangerous for us, but caught in belief patterns of fear based on past experiences. What they are doing is hitting the danger, danger, danger button of our brains based on past experiences. It is linking to times when we were afraid or when our ancestors were in danger. But it may not be true today. 

When the amygdala gets going it can be hard to break from the cycle of fear. This is part of what is not working in Post Traumatic Stress Disorder (PTSD). As a result of a traumatic experience – physical or mental – our nervous system gets highjacked. This highjacking keeps us “looping” in hyper-vigilant states looking for what is wrong, even after the danger is over. 

In addition to being on edge for what danger is coming at us, we can also go into what is known as a hypo-arousal state. This numbed out feeling, lack of connection, and sense of being apart from our experiences is a survival mechanism to keep us alive. Often we bounce between the two states and feel more and more fearful and confused. 

Our bodies are pretty brilliant when it comes to making sure the species goes on. However if we do not heal traumatic wounding and reset the nervous system back toward health it wreaks havoc on our immune system, cardiovascular system, our relationships, our ability to work, and our concentration and thoughts to name a few items. Research continues to link trauma to a number of chronic conditions, like chronic pain, cardiovascular disease, obesity, sleep disorders, headaches, and digestive issues. To heal it we must work with our dysregulated state and allow ourselves to build capacity to stay present to what is happening in front of us now, not what we have experienced in the past. 

In therapy we often work using pendulum states – moving between an escalated nervous system presentation to safety – while the therapist helps regulate the whole system. We work to build what is called a window of tolerance for sensitivity and stress while adding healthy coping skills back into the system. 

Once the nervous system is reset and the healthy coping skills learned, it’s not like the trauma didn’t happen, but instead of being a gaping wound that hurts to move, it’s a scar that may be sensitive to similar experiences. It’s not hurt anymore, but it reminds us that we had a scary or terrifying experience in our past. It helps us see how strong we are and helps us learn to be more kind to ourselves and others. 

As we turn toward trauma it does not mean we have to repeat all the details of the event(s). Often we don’t know them. The brain is good at managing states so we don’t even remember all the ugly stuff we experienced, however the body knows. The experience is still categorized in experiences and needs to be “filed into the right chapter” of life. We do this in a variety of ways, but telling the story isn’t necessary.

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As we begin to face what fears we have, we slowly become more free. We learn that not everything that was will happen again, not everyone we meet will hurt us, and not every trip outside our home ends badly. We slowly begin to see that life is full of good things and bad things. Things we like and things we don’t. Little by little we come out of our shell and heal. We get stronger. We get braver. We get more connected to all that is around us. 

During this time of letting go, closing down, honoring ancestors, facing goblins, ghosts, and ghouls. Are you willing to face your own demons? Then let’s get started. 


If you are ready to face your own demons … contact us and we can help you determine the next steps on your personal journey. Studio B ~ Create. Your. Self.

Studio B is the culmination of my journey as an exercise scientist turned psychologist. Visit us and see how we can help you Create. Your.Self