Learning to Let Go of Anxiety and be Fully Present to your Life

by Heather Hill, MSS, LCSW

In my therapy practice and through personal observation, I’ve noticed that anxiety seems to be on the rise.  Anxiety can be a normal response to stress.  It’s a feeling of nervousness or unease, about an imminent event or a situation with an uncertain outcome.  It’s the alarm system in our brains that tells us danger is approaching and prepares us to fight, flee, or freeze.  However, anxiety can turn on us when our alarm system is sensitive or faulty, setting off emergency sirens all the time.  When our alarm system isn’t working properly, excess anxiety creeps in and interferes with our ability to be present, enjoy ourselves, and take risks to achieve meaningful goals.  Our lives become smaller and smaller and we feel worse about ourselves.  Anxiety can be persistent, like a weed; and if it’s not tended to, it can choke out the healthy life around it.  Fortunately, anxiety can be kept in check if you learn, and more importantly practice, the art of letting go.

Why Anxiety is on the Rise

Adults and teenagers are suffering from anxiety more now than in the past.  The American Psychiatric Association found that Americans are more anxious than they were a year ago on five measures: health, finances, safety, relationships and politics.  While it’s hard to draw any definitive conclusions about why this is so, many researchers suspect that the political climate, 24/7 news cycle, environmental degradation, and social media create a vicious cycle of fear and powerlessness. This article shares more: https://www.psychiatry.org/newsroom/news-releases/americans-say-they-are-more-anxious-than-a-year-ago-baby-boomers-report-greatest-increase-in-anxiety

Teenagers are also suffering from greater anxiety and depression. Researchers like Jean Twenge who wrote the book IGen point to a shocking increase in teen mental health problems with the advent of the Iphone. This article shares more: https://www.nytimes.com/2017/10/11/magazine/why-are-more-american-teenagers-than-ever-suffering-from-severe-anxiety.html]

Strategies for Letting Go of Anxiety:

1. Connect to Nature

Many people feel less anxiety after spending time in nature.  Outside in a natural setting, our senses can be more engaged and we are less distracted by our minds.  In addition, we are most likely exercising when outside.  A Stanford study found that walking for 90 minutes in nature vs walking in an urban setting had an effect on the prefrontal cortex in the brain that is responsible for rumination. Read more about the study here:  https://news.stanford.edu/2015/06/30/hiking-mental-health-063015/ 

You don’t have to be close to a forest or a beach to reap the healing properties of nature.  A picture or a view of nature has been shown to relieve stress and anxiety. “Nature, whether you’re in the woods far away from it all, in a city park, or simply walking down a tree-lined street, has the power to make people feel new again. Studies have shown that a simple walk in nature can reduce anxiety, keep your spirits high, and even improve memory. Even just looking at photographs of greenery for less than a minute can give you a mood boost. Spending time in nature reduces stress and helps people feel energetic and more alive, according to scientists at the University of Rochester (Brown and Ryan, 2003). A recent study used mobile EEG devices to monitor participants’ emotions during a walk in nature. Researchers also found that people were more likely to experience meditative-like brain waves and exhibit less frustration if they were walking in a green space, compared to a bustling shopping street or a busy business area (Aspinall et al., 2013).”  Read more at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6085576/

On the Restorative Nature Walk held here at The Resiliency Center every Monday, you can practice many of the suggestions listed here to identify, accept, and let go of your anxiety.  During the walk, we don’t try to achieve a certain amount of steps; but walk mindfully and slowly, stopping when a butterfly or bird delights us.  We strive to be present to ourselves, each other and the natural world and by the end of the hour, we all feel slightly less anxious.   

2. Return to the Body

According to Deepak Chopra (Read More at http://www.oprah.com/spirit/deepak-chopra-breaking-the-cycle-of-anxiety ), anxiety gets stuck when it stays in the mind.  If we recognize the energy we are devoting to thinking and overthinking, and tune in to the way our bodies are feeling, we can return to a natural state of calm.  Chopra advises that if we break down anxiety into each bodily sensation, we address one sensation at a time and gradually calm the entire body.  For example, if anxiety makes your breathing shallow, concentrate on taking slow deep breaths.  In addition to this practice, exercising, gentle stretching or yoga will help regulate our nervous system and help restore balance. Elsewhere in this newsletter, Karen Steinbrecher offers a Qigong practice for connecting with the body to release anxiety. 

3. Surrender the Ego

We may feel like we have to shoulder the burden of our fears alone because we don’t want to appear “weak”.  Or, as a defense against uncertainty, we paradoxically try to control more, not let less.  Acting counter to that instinct, by admitting your human limitations and practicing humility could yield greater connection to self and others.  Sometimes telling one other supportive and trusted person how we feel can be the most powerful step in reducing the negative impact of our fears.      

4. Start Meditating

When anxiety threatens to overwhelm your capacity to cope, it is a great time to begin a meditation practice.  One unique way to start meditating that incorporates nature is to find a “Sit Spot”, or a place you are drawn to in nature that you visit regularly for your meditation practice.  Find more information about it in this article: http://inmynature.life/ideal-sit-spot/

5. Turn off the Phone

Social media and technology magnify worry by making us feel like we are missing out on news, social events or the latest trends.  We blur the boundaries of work and home life when we have access to emails right in our pockets.  We have a minute to check social media and we find ourselves suddenly feeling angry about something not “liked” or a tweet.  Try an experiment and turn off the social media for one month. 

6. Add in Gratitude  

In the tunnel vision of anxiety, we are probably not aware of gratitude.  At any time, no matter what is going on, one can always find something to be grateful for, especially by looking around in the natural world.  Start a Gratitude Journal, to capture moments or observations in your day that you’re thankful for. Sometimes, this practice helps us develop the mental flexibility to change channels or expand awareness and therefore dilute the anxious thoughts.

Heather Hill, MSS, LCSW has been a psychotherapist for over 10 years. She specializes in helping teenage girls and women who struggle with anxiety and depression. Heather is passionate about using nature and ecotherapuetic approaches to overcome mental health challenges . She can be reached at Heatherhilltherapy@gmail.com  or 215-485-7205.

The Infinity of Each Moment

by Elizabeth Campbell, LPC

“Wherever you are, be there totally.” – Eckhart Tolle. 

In our culture, there is a lot to pay attention to.  There are the daily happenings of work, family, and relationships in addition to the onslaught of information we are faced with every day in the form of news, tweets, texts, Instagram photos, snap chats, and more. The list is endless.  If we are paying attention to all of this, are we really checking into each and every moment?  Our divided attention may rob us of the depth of experience that each second brings. 

One of my yoga teachers once said that every moment is endless.  At this exact second, there is a ton of sensory information occurring.  You may not notice the hum of your computer or the AC draft coming towards you if you don’t consciously check in.  Physical sensations or feelings may be present.  In addition to your experience, the billions of people in the world are also each having their very own vast encounter as well.  

Often, checking out is a sign that we are overwhelmed.  Scanning through Instagram or Facebook may indicate that we need a break from whatever is bringing us stress.  I invite you to notice if there are certain patterns to phone, television, or social media usage.  The practice of noticing these patterns can help you to build awareness of what you are experiencing in those moments – and begin to check in instead of checking out.

Mindfulness teaches us to pay attention to every moment, whether we are meditating in nature or feeling the deepest pain one can experience.  Obviously, some moments are more pleasant than others!  The ubiquitous distractions available to us make it very easy to check out when we feel uncomfortable, sad, anxious, or angry.  But this also takes away our opportunity to build our self-regulation tools.  If we check in, the feelings don’t build up and overwhelm us.  We find ways to manage those feelings.  Mindfulness is an empirically supported approach to treat a range of medical and emotional issues.  It calms our body as we experience the feelings and stress that comes with life, and this helps us become more able to thrive during stressful times. 

Elizabeth Campbell is a Licensed Profession Counselor who provides empowerment and strength-based support to individuals in personal growth and change.  She specializes in play therapy with children, family therapy, creative counseling for adolescents, and trauma-informed treatment for all ages using an integrative, mindful approach to address the whole individual and promote healing.  If you would like to connect with Elizabeth, reach out at elizabeth@elizabethcampbellcounseling.com or 610-757-8163 or learn more at www.elizabethcampbellcounseling.com.

The Power of Authentic Presence: Why Community Matters

by Elizabeth Venart

How did the rose ever open its heart and give to this world all its Beauty?

It felt the encouragement of light against its Being;

Otherwise, we all remain too frightened.

- It Felt Love – from The Gift: Translations of Hafiz by Daniel Ladinksy

Authentic connection – to ourselves and each other – is at the heart of resilience. From the first moment I imagined creating The Resiliency Center, community was always at the forefront of my mind. We are stronger together than any of us could be alone, and we crave opportunities to connect and feel understood, soft landing places during life’s difficult times and strong foundations for our risk-taking and growth.

Isolation can breed loneliness and depression, and wearing a mask in the company of others can be as isolating as sitting home alone. When we do not have places where we can show the myriad colors and sounds of our true self, we may fail to see the universality in our struggles. When we do not have places where we can show up authentically – and be accepted for who we are – then we can feel alone, isolated, and unhappy. We long to be seen and to connect. The growing addiction to social media actually reflects this need, yet it often fails to meet the need it highlights.

In a world increasingly oriented around virtual connection, some people feel more courageous in sharing their thoughts, ideas, experiences, and beliefs – and others feel shut out of the conversation or shut down in the midst of trying to engage. Behind a keyboard, we may feel brave to express some facet of our identities, but how fully are we able to share the vast range of our experiences as human beings?  And, if we are only sharing a small piece of our full experience through social media and yet social media has become a primary way in which people do connect with each other these days, how connected do we really feel?

There is a power in connecting with others face-to-face, in seeing and being seen, in sharing and listening and learning together. The Resiliency Center offers many opportunities to do just that - from meditation twice weekly to movement classes, spiritual poetry gatherings, groups for teens and new moms, and a monthly mindful knitting circle.  We look forward to seeing you - and connecting - soon.