Sleeping through the pandemic

by Barbra Danin

Most of us are all too familiar with the anguish of waking up in the middle of the night, struggling to fall back asleep and worrying about how we’ll manage the next day without our rest.  During the pandemic, we slept more and less:  working from home allowed many of us to turn off their alarm clocks and sleep in, but the stress many experienced made it restless, poor quality sleep. 

 

A great deal of research supports the CDC findings that sleep deprivation has many deleterious effects on our health, physiology and overall wellbeing and quality of life.  This includes fatigue, irritability, mood shifts, and difficulty with learning, concentration and memory.  Our immune system becomes compromised, our metabolism changes, and blood pressure can rise. 

 

Although the amount of necessary sleep varies from individual to individual, on average adults require a minimum of 7 hours of per night. Estimates show that 1 out of every 3 adults do not meet that minimum.  

 

There are many reasons why we struggle with getting enough sleep, including our work schedules, stress, a sleeping environment that is not conducive to deep rest (noisy, uncomfortable temperature), use of electronic devices prior to bedtime, alcohol use, and other things.  The effects of sleep deprivation underscore the importance of practicing behaviors that promote healthy sleep and help maintain a regular sleep/wake cycle

 

Many often resort to medication usage to address sleep issues; however, there are many non-medical strategies have been shown to be equally if not more effective in helping us fall asleep and stay asleep.

 

Some recommendations by the National Sleep Foundation include:

-  daily exercise

-  maximizing light exposure during the day

-  consistent mealtimes

-  avoiding food and alcohol intake 2–3 hours before bedtime

-  limiting caffeine intake

-  limiting tobacco use

-  engaging in relaxing routines before bed

-  avoiding screens before sleep

-  keeping electronic devices away from sleeping area

-  creating a sleeping environment that enhances sleep:

   (reduced light and noise, cool temperatures)

-  maintaining regular bedtimes and rise times, even on weekends

-  getting out of bed after trying unsuccessfully for 20 minutes to fall asleep

-  using a mouth guard to manage grinding, gnashing or teeth clenching

 

Various relaxation practices, including meditation, mindfulness training, breathing exercises, and guided imagery can help reduce tension. Audio recordings and sleep apps can also be effective. Other products that could improve sleep include: white noise machines, anti-snore devices, sleep trackers, wedge pillows, and other products. Alternative therapies that people have found helpful include acupuncture, acupressure, massage, melatonin, valerian root, Tai Chi and Qi Gong, and Ayurvedic Medicine. Always check with a doctor before trying any new remedy. There may be adverse effects or interactions with medications.

 

Cognitive behavioral therapy: Known as CBT, this approach focuses on recognizing thought patterns that are interfering with relaxed sleep.  This therapy has shown positive outcomes in treating sleep disorders. 

 

If these measures do not help, consultation with a healthcare provider is recommended, especially if sleep deprivation is affecting the quality of life.

 

Barbra Danin, MA, LMFT, is a Licensed Marriage and Family Therapist, Clinical Art Therapist, and Certified EMDR Therapist.  She provides individual, couples, and family therapy.  Her specialties include treating children with anxiety, trauma, and behavioral issues – and empowering parents with concrete tools for lasting change.  Learn more at https://theresiliencycenter.com/practitioner/barbradanin/ and www.barbradanin.com. Contact her at (314) 477-8585 or barbradanin@barbradanin.com.

Thriving

by Elizabeth Campbell, MS, LPC, RPT-S

 

During a time of crisis, we often feel as if we are just surviving from one day to the next, sometimes one minute to the next.  We are in a time of unprecedented crisis.  Not only are we experiencing a global pandemic that has lasted 7 months, we are also experiencing a shift of the systemic racism that has plagued our country for centuries being brought to light.  And there is an extremely contentious presidential election that is omnipresent.  The combination of long lasting and intense stress as well as multiple additional factors is enough to put everyone in a place where our stress is outweighing our resources.  In order to not just survive, but thrive during a crisis, I remember the four C’s:  Compassion, Care, Caution, and Comedy.

 

Self-compassion is the foundation and perhaps the most important ingredient in thriving.  We all need some grace right now.  We are mourning, we may be under financial stress, and we certainly have more to digest and worry about right now.  All of these emotions take up a lot of space and leave less room for all of our other life tasks and roles.  I urge you to show yourself some care and compassion for not getting the last load of laundry done or forgetting that thing on your to do list.  It is very, very understandable right now.  Show yourself the love and understanding that you would give you in your most treasured relationships. 

 

Self-care is another essential ingredient in thriving.  It is important to note that yes, self-care includes bubble baths and manicures.  It also includes saying no to things when there is too much on our plate, taking care of our basic needs, and filling up our tank with whatever works the best for us.  It is important to note that often in times of crisis, we return to the comfortable coping skills that most likely were a survival skill in a difficult time in our life.   Examples of these are shutting down, overworking as avoidance, or disconnection from others.  It is completely normal that you may have shifted into some of these old patterns.  But it is also important that we evaluate when negative consequences of a survival skill outweigh the positive.

 

And that leads us to caution.  Remember self-compassion?  It is okay if we are eating a bowl of ice cream every night, have a glass of wine, or are bickering more with our loved ones.  But if that turns into bingeing, substance abuse, or constant conflict, it is important to hold ourselves accountable and seek support in order to get back on track.  A measuring stick for if our means of coping are doing more harm than good is if the negative outcomes outweigh the positive and most importantly, if it is impacting your functioning. 

 

Comedy is my very favorite component of crisis thriving.  This includes seeking levity via tv shows, movies, books, limericks, or whatever get you giggling.  It also encompasses finding joy in your day to day in whatever way you can.   For instance, a gratitude practice, recognizing whatever small thing we are thankful for in the day, can shine joy in the darkest days. 

 

It is important to note that the nature of crisis is that our stress outweighs our resources.  It is a daunting task to try and shift the balance.  If you need support in this, please connect with your network or reach out to us at The Resiliency Center for whatever support can assist you in thriving.

. 

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

 

Breath Giving Moves during Breath Taking Times

by Brittiney George

Do you feel like you’re in a weird time warp right now? I know I do.  It is as if 

time is both simultaneously standing still and flying by.  I noticed that many of 

my clients are also experiencing the resurgence of old wounds and injuries as 

the distractions of day-to-day living have changed.   When you combine the 

lack of transitional time and space throughout the day with mixed information 

about how to move safely in the world, it makes perfect sense that many people 

are feeling disoriented, disempowered, or even disembodied (like a walking 

head, not an embodied being).

“These are breath taking times, so give yourself a breath”.

As the adrenaline of immediate change wears off, you may be feeling burnt 

out or burnt up.  You may be feeling “off”.  If you are, trust it.  It is your body 

letting you know, “I’m feeling out of sync”, and it is the perfect time to check in 

with a direct link to your nervous system-your breath.  

Are you doing a lot of yawning?

Do you feel disconnected from your body or energetically depleted?

Are you making a lot of out moves- giving all day long but taking little in?

These are great indicators that your body may want to take “in” a breath.  

Often with trauma or in times of stress, we reverse our natural breathing pattern. 

Instead of inhaling down into our core, hips, and pelvis (our root), we inhale up.   

Up into our chest and shoulders.  Up into the front of our body.  Our back body 

and sides, the backs of the ribs, get locked in place without the lungs finding 

their full expansion.  

Maybe you find yourself sighing often?

Or holding a lot in as tension in your torso, chest, jaw or face?

Do your shoulders feel as if they’re carrying the weight 

and responsibility of the world?

These are great indicators that your body may want to let “out” a breath.  

A system that is in overwhelm is looking to release, get out from under, to take 

less on or in.  Think of your exhale as your body’s natural gift of detoxification.  

It’s your body’s way of moving out stale air, pent up energy, and unwanted 

emotional residue.  During times of stress we are often told to “take a breath”, 

but it is the out breath, the exhale, that has the most impact in nervous system 

regulation.  

Breath taking times require breath giving moves.  Give yourself space. 

Gift yourself Breath.

Brittiney George, BS, CST-PRO, ICI, CEIM, is a Movement Practitioner and Somatic Therapist specializing in Transformative Touch.  She is also a faculty trainer and mentor for The Somatic Therapy Center.  Her areas of specialty include working with highly sensitive persons (HSP’s), and supporting nervous system reregulation by resourcing through the body.  For a free 55 min. introductory Somatic Therapy session contact Brittiney at 610-389-7866 or movebackintolife@gmail.com.

I Worried

by Mary Oliver

Source: https://www.goodreads.com/quotes/1258096-i-worried-i-worried-a-lot-will-the-garden-grow%5D

“I worried a lot. Will the garden grow, will the rivers
flow in the right direction, will the earth turn
as it was taught, and if not how shall
I correct it?
Was I right, was I wrong, will I be forgiven,
can I do better?
Will I ever be able to sing, even the sparrows
can do it and I am, well,
hopeless.
Is my eyesight fading or am I just imagining it,
am I going to get rheumatism,
lockjaw, dementia?
Finally I saw that worrying had come to nothing.
And gave it up. And took my old body
and went out into the morning,
and sang.”

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For One Who Is Exhausted, a Blessing

by John O’Donohue

Source: https://onbeing.org/blog/john-odonohue-for-one-who-is-exhausted-a-blessing/

When the rhythm of the heart becomes hectic,

Time takes on the strain until it breaks;
Then all the unattended stress falls in
On the mind like an endless, increasing weight.

The light in the mind becomes dim.
Things you could take in your stride before
Now become laborsome events of will.

Weariness invades your spirit.
Gravity begins falling inside you,
Dragging down every bone.

The tide you never valued has gone out.
And you are marooned on unsure ground.
Something within you has closed down;
And you cannot push yourself back to life.

You have been forced to enter empty time.
The desire that drove you has relinquished.
There is nothing else to do now but rest
And patiently learn to receive the self
You have forsaken in the race of days.

At first your thinking will darken
And sadness take over like listless weather.
The flow of unwept tears will frighten you.

You have traveled too fast over false ground;
Now your soul has come to take you back.

Take refuge in your senses, open up
To all the small miracles you rushed through.

Become inclined to watch the way of rain
When it falls slow and free.

Imitate the habit of twilight,
Taking time to open the well of color
That fostered the brightness of day.

Draw alongside the silence of stone
Until its calmness can claim you.
Be excessively gentle with yourself.

Stay clear of those vexed in spirit.
Learn to linger around someone of ease
Who feels they have all the time in the world.

Gradually, you will return to yourself,
Having learned a new respect for your heart
And the joy that dwells far within slow time.

Letting go of Anxiety with Qigong

by Karen Steinbrecher

Qigong is a tool to transform emotional energy, anxiety, and stress into positive energy.  Life today demands a seemingly endless amount of energy and all too often we are left feeling drained and exhausted, stressed, perhaps anxious. Qigong is a way to help.  Everyone needs more energy, but some of us have forgotten how to access it.  These slow, flowing and meditative,  healing movements help us to let go, unlock, move on from stressful, anxiety-producing emotions. Qi is vitality, and Gong means practice. Thus, this practice helps us to empower ourselves and place more inspirational and positive energy into our mind, body, our emotions. You can learn more about this five thousand year old practice in Karen Steinbrecher's Tuesday and Thursday classes. 

Try this You Tube demonstration with Lee Holden called “An evening practice”.  It can be practiced at any time to help us release emotions we do not want in our life:

https://www.youtube.com/watch?v=ybffyTvgTzA. To experience Qi Gong at the Resiliency Center or learn more, check out Karen's class schedule on out Resiliency Center calendar or contact her at karensteinbrecher@msn.com or 215-836-7184.

Thoughts on Transitions

by Karen Steinbrecher

I was recently inspired by Bill Douglas, Founder of World TaiChi QiGong Day, who shared the following: "When those unfamiliar with TaiChi or QiGong begin a class, they think that they can learn how to do the slow, liquid, flowing movements by physically mimicking them."

But those of us who actually perform these liquid dreamlike flowing QiGong movements after much practice...know that it is not just a physical journey, it was, is a journey of the heart, mind and body....learning how to "let go" of our mental, emotional and then eventually our physical grip on ourselves and the world.

Then we find along the way, that people find us easier to get along with because our rough edges have been EXHALED and RELEASED over hours, months, years and perhaps decades of mind-body exploration and practice.

This is my short-version story, experience of QiGong after 20 yrs. of practice, continuous learning about myself and connecting, healing with others - you.  QiGong is a tool, a bridge to EFFORTLESSLY flow through life, its TRANSITIONS, many many experiences. Let the Qi flow with Joy and Good Health.  

Karen Steinbrecher leads QiGong at the Resiliency Center on Tuesdays at 2:30 pm and Thursdays at 6:20 pm. Cost is $10.00 for a one-hour class. Learn more and pre-register by contacting Karen at karensteinbrecher@msn.com

From my Heart: A Story about Dealing with Emotional and Physical Pain

by Karen Steinbrecher

I recently returned from a 10-day vacation to Norway and Sweden.  Yes, all was beautiful and fantastic, and the Scandinavian people were delightful. However, as with all things, there were challenges. We were constantly on the "go" on this cruise, walking, traveling, and mingling with many people in various activities. I did also experience pain, chronic neck and leg pain, while interacting with mean passengers from France.  I used the "inner smile" practice suggested by Thich Nhat Hanh, a well-known Tibetan monk, and was able to shift my feelings and state of being.

Qigong is my tool to weave through these situations.  Using my knowledge of the "tool" of QiGong, I was able to reduce and perhaps heal the pain I experienced. Emotional pain can lead to physical pain, and physical pain can lead to emotional pain. Research studies show evidence of the links between emotional, physical, and spiritual pain.

Listening to my body and my feelings during my trip, I knew I needed some alone time.  Qi Gong provides an opportunity to go inward and create a sacred space within, even in the company of others. Whether it was in my hotel/stateroom or outside touring the gorgeous landscapes, I flowed through QiGong movements. It is said that QiGong is even more powerful when practiced outside in Nature and with others. I felt the healing energy and the relief it brought. When others asked about my movements, I was so happy to share the gift of QiGong.  When we practice, we move the energy, Qi, that animates all life.  Gong means the moving, the work of cultivating that energy. The movements flow to harmonize Heaven and Earth/Sea:  Yang [Heaven] and Yin [ Earth].  The Norwegian words are Hima La Harv  [Himmel OgHav] for Sky and Sea.

When we flow with QiGong movements in my classes at the Resiliency Center, we begin with the Joy Practice and say..." I am the Universe, You are the Universe, and We connect for Peace and Love with Healing".  I remembered that Universe was presenting a challenge for me to do just that.  It was a challenge, and I hope that perhaps as I worked [Gong] to heal myself, somehow I did connect with others, kind and unkind alike, to promote Peace, Love and Healing.  As we heal ourselves, we heal one another.

QiGong is easy to do and easy to practice; in a group, the energy is even more empowering.  Moving and flowing through QiGong helps to balance the autonomic nervous system which is a key to healing.  Rather than sitting still, with QiGong movements your pain, emotional or physical, will be less.  Join me, Karen Steinbrecher on Thursdays at 2:00 p.m. and 6:20 p.m. at The Resiliency Center. Learn more and RSVP at karensteinbrecher@msn.com  or 215-836-7184.

Maintaining Emotional Health and Hope during the Holidays with Your Teen

by Katie May

You’re a parent with a teen who’s struggling emotionally. Maybe they are anxious and full-on panic at the thought of a crowded room (even with familiar faces and family members in it.) Maybe they are depressed and withdrawn, and the concept of joy and laughter are so far off from their everyday that it feels cruel to ask them to smile for yet another picture when you know that it will be fake and plastered or trigger them to burst into tears.

You’re sitting back silently like an elf-on-the-shelf to avoid saying or doing something that will set your teen off or cause them to act out impulsively or self-destructively.

At this point you may be thinking, “Aren’t the holidays supposed to be fun?”

But from past experience you know that holidays and families can bring up baggage that causes way more stress than the everyday routine.

Many parents white-knuckle the winter break and repeatedly mutter the mantra “Just one week” until school resumes.  (Oh yeah… there’s another transition and yet another opportunity for your teen’s symptoms to increase… and for everything to fall apart again.).

Or, they spend the holiday season putting out fires and managing conflicts and crises as they arise with no clear plan for how to cope ahead and make the necessary changes that make the holidays run smoothly.  In fact, many therapists work this way too!  And if we’re being honest here, it’s just not working anymore.

When I work with teens in my teen groups we practice a Dialectical Behavior Therapy (DBT) skill called Cope Ahead.  This idea is that we can begin to prepare for difficult situations by being mindful of how we may think, feel and behave in them and making a plan for how we will manage this in the moment.

One fun example of this is if you know that grandma is going to ask you twenty questions about why you’re not on the cheerleading squad and why you don’t like wearing pink, then you can make a game of it.  Create a bingo board for yourself on an index card to keep in your pocket and every time grandma makes a critical comment, check one off the board until you’ve “won” the game.  You can’t change grandma, but you CAN shift your reactions to be more effective.  I guarantee this game will have you laughing at your own personal inside joke rather than sulking sullenly in the corner!

Another example may be recognizing that a holiday will make you feel sad or empty because you lost a loved one and you miss them.  You can cope ahead by creating a memory jar or journal where you can record everything you remember about the holidays you shared together.  You can lead a discussion at the dinner table and ask others their favorite holiday memory of the loved one you lost.

Or, if being around people makes you nervous because you don’t know who will be there or what to say to them, you can do some prep work.  Make a list of everyone who will attend the gathering or party and decide on at least one topic that you can ask them about.  Also, write down three to five topics you like to talk about, such as what TV shows you’re watching or what’s new in your life that you’d be willing to share.  Having a set plan for what to say and who to say it to creates a structure for talking to people that takes some of the pressure off when you may freeze in the moment.

Coping ahead isn’t about making the feelings go away; it’s about using the knowledge you have about those feelings to change your experience into one that works for you instead of against you.

It’s time to have a plan for this holiday season!  I’ve called together a group of amazing therapists to help you prepare for how to manage an angry, sad or self-hating teen this winter.  (And they are ready and prepared to support your teen in Winter Coping Skills Camp too!  More at www.creativehealingphilly.com/winter-coping-skills-camp)

Take some time for you and tune in to this video series for parenting teens.  In just a few short videos you’ll be equipped with the tools you need to cope ahead with holiday triggers that your teen may experience.  And you’ll likely learn at least a thing or two about how to create a stronger bond with your teen and help them manage their emotions on an ongoing basis too!

As a teen therapist, I know that adolescence can be a challenging time for my clients.  I support six groups of teens who all share similar struggles with anxiety, depression and/or self-harm behaviors.  And I want you as a parent to feel supported too.  

In this parenting support video series, you will learn:

·       How to peacefully communicate with your teen in a way that helps them make choices that are aligned with your family values

·       How to help your teen manage anger and disappointment in healthy ways that build self-esteem

·       How to help your teen go from self-loathing and critical to feeling strong and empowered

·       How to use self-soothing skills to help your teen manage anxiety and dis-ease

·       Why encouraging your teen to use the arts as a creative outlet is beneficial for both of you

To learn more about Winter Coping Skills Camp and to watch the parenting support video series, click here:  www.creativehealingphilly.com/winter-coping-skills-camp-for-parents

Beginning a Meditation Practice Over the Holidays

by Catherine McLaughlin and Jen Perry

The holidays are a special time of year. Extra time with family and friends, invitations to parties and events, giving and receiving gifts, all that delicious food - but adding all the “extras” of the holidays to an already busy life can leave us feeling anxious and stressed. Here’s how meditation can help:

When we’re stressed, our brain’s amygdala is triggered. The amygdala houses the “fight or flight” response and is responsible for feelings of fear and anxiety. Research shows that a regular meditation practice decreases the size of the amygdala, and strengthens areas of the brain responsible for self-regulation, cognitive flexibility, planning, problem solving, emotion regulation, learning, memory, and may help to stave off depression and PTSD symptoms. So all the stress and anxiety from too much wrapping, traveling, seeing relatives, and partying can be managed through meditation.

But where should you start? Here are a few steps for beginning a meditation practice:

1. Start slow. Set your alarm for 10 minutes earlier and build meditation into your morning routine. You’ll know when it is time to increase your meditation time.

2. Be flexible. If something unexpected happens one morning and you can’t meditate, find another time during the day. Over your lunch break at work, in your car in the grocery store parking lot, before bed - any time you can squeeze in 10+ minutes of quiet.

3. Focus on the breath. When you sit quietly for the first time, you will probably notice how noisy your thoughts are. That’s okay! Notice them, like a train moving through a station or clouds floating by in the sky. The thoughts will move along, and you will return to your breath.

4. Stick with it! Sitting still with our thoughts is not easy. It may take a couple of tries to feel comfortable.

With everything going on, it may sound strange to add one more thing - but really, what’s one more line on your to-do list? And when it’s something proven to manage stress and anxiety, it may just be the perfect time to begin a meditation practice.

For more information on Catherine McLaughlin, call 267-800-5073 or visit www.cmjcounseling.com.  For more information on Jen Perry, call 215-292-5056 or visit www.heartfulnesscounseling.com. 

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Articles on Meditation:

Things to Know about Meditation at http://www.huffingtonpost.com/2015/02/21/things-to-know-meditation_n_6709864.html

A Productive Life: Meditation Guide at http://alifeofproductivity.com/meditation-guide/

How the Brain Changes when you Meditate at http://www.mindful.org/how-the-brain-changes-when-you-meditate/

Thrive this Holiday Season

by Elizabeth Campbell, MS, LPC

The holidays are a great way to celebrate gratitude and spirituality and to connect with loved ones.  They are also a time that can be emotionally difficult and stressful.  There are many things that contribute to the difficulty of this season and also many ways to support yourself and thrive this holiday season.

The winter season is a time to slow down and turn inward.  The holidays in our culture ask us to do the opposite.  People tend to overbook themselves, stay up late, and engage in unhealthy habits.  We can decrease our stress during this holiday season by maintaining a schedule that honors what our body and emotions need.  It is also important to maintain healthy habits and practices that maintain grounding.

Because the holiday season is a time when we focus on friends and family, this time can be difficult for individuals that are isolated, in conflictual relationships, or have experienced a loss.  Feelings of isolation can be exacerbated by the push to constantly connect during this season.  There are times when silence and time alone are beneficial to an individual.  This can also exacerbate depression or grief.  It is up to the individual to determine what best serves them during this time of year.  Generally, a balance is ideal.  This can be difficult if those we are “supposed” to connect with this time of year can be difficult to be around.  Prioritize connection with individuals that build you up and leave you feeling positive and nourished.  And when planning to spend time with individuals that drain your energy, visualize boundaries or protection surrounding you prior to connecting to support your resilience.  It is also important to maintain healthy boundaries within interactions with individuals that trigger you.  Individuals that have experienced loss often experience intense feelings during the holiday season. For those that are going through a recent divorce, breakup, or transition within the family, this also applies.  Lives in transition can be especially difficult during the holiday season because of the focus on traditions.    It is important to maintain traditions that you choose, without trying to keep everything the same.  Another significant practice is to honor your loss.  This can be especially important if you have lost a loved one.  This can be done with a candle, doing something that person loved, or partaking in a tradition that they enjoyed. 

A final way that the holidays can be difficult is when we set our expectations very high.  Every family and life has “stuff.”  Few people survive a holiday without a kitchen conundrum, drunken relative, or spat between loved ones.  Often individuals imagine a picture perfect holiday, which may heighten disappointment when life is closer to normal.  Setting realistic expectations based on history may help to decrease stress in the upcoming holiday celebrations. 

Holidays can be stressful for a myriad of reasons.  The most important tool in setting yourself up for a healthy holiday season is awareness of the aforementioned things that exacerbate stress.  To enjoy yourself this time of year, prepare yourself and honor what you need.  Happy Holidays!

Elizabeth Campbell is a licensed professional counselor providing an empowerment and strength-based approach to support individuals in personal growth and change. She specializes in play therapy with children, family therapy, creative counseling for adolescents, and trauma-informed treatment. She utilizes an integrative, mindful approach to address the whole individual and promote healing and wellness.   For more information or to schedule a session, please call Elizabeth at 610-757-8163 or email at elizabethannecampbell8@gmail.com

A Five-Minute Stress-Reducing and Mindfulness Technique for Parents

by Kathleen Krol, LCSW RPT-S

Do you find yourself rushing home from work to pick up your child from aftercare or your teen from after school sports practice? Are evenings or weekends spent juggling between one child being dropped off at soccer practice and the other being picked up from dance class? If not hustling to get a child somewhere, then it may be juggling two jobs or running multiple errands. We all know the feeling of being pressured and stressed.

I found a technique that helps me, as I am leaving my house, driving in the car or before opening the door to something new. It helps me by focusing my attention on what I am about to do and check with myself to see if I am carrying stress in my body or mind. I call it "Five Senses." I take 5 minutes as I am moving or driving to be aware of my environment by using my five senses. I ask myself, what do I see around me? What do I hear? What do I smell? What do I taste or feel in my mouth? And what do I feel? If I am driving, am I clenching the steering wheel and if so, can I relax my grip? If walking, I might notice that my body is moving fast and my chest is tight. I pause and take a couple deep breaths.

As I transition to another activity, I do so consciously. I tell myself to be aware, that I am here and I can relax now. This technique might not eliminate all stress, but it does remind me to bring my attention to what is currently happening. It refocuses a distracted or racing mind and reminds me that I do have the ability to slow myself down and breathe rather than remaining on automatic pilot.