Keep the Lights On

As we enter into Autumn, it is important that we take care of ourselves- especially those who suffer with anxiety, depression and/or trauma. Here are some tips for keeping your head above water

  • Don’t Isolate

Even if you’re an introvert, be sure that at least once per week you are spending time with others. If this means attending 12 Steps or a Meditation Class, keep your cup full so you don’t feel alone

Trap- spending time at a mall alone.

Solution- Be in the company of like-minded people that lift you up

  • Meditate
  • It’s important to change your brain chemistry and create new neuropathways. Having a private meditation practice is essential, but so is meditating with others. There are #MaxMeditation classes literally all over the world that will help you do this.
  • Trap- thinking that meditation cannot be successfully done in a group
  • Solution –try it- it’s dirt cheap and you’ll get a lot out of it
    • Take really good care of yourself
  • Self care is really tough for those who suffer with depression or ACE’s. Even the simplest act of making your bed and taking a shower can really help improve your mood.
  • Alanon teaches the acronym HALT– don’t get too Hungry Angry Lonely or Tired. Whether you have an Addict in your life or not, this is great advice!
  • Trap- eating junk food and not keeping a regular bedtime will mess you up faster than anything.
  • Solution-Even if you’re going through a period of time where you don’t sleep well, get up at the same time every day, shower or bathe and attend to your day. This will help you if you choose to do it. Eat fruits and vegetables and proteins
    • Keep coffee or tea dates

    If money is a problem, do an exchange with someone who lifts you up. Once a week meet at each other’s homes and switch off.

    Trap- believing you can’t because you have no money is a lie you’re telling yourself. You two can meet and drink water. The important thing is human interaction!

    Solution- make a call or send a text or email today, right now, and get out there!

    There is ALWAYS a way to get through the tough times- always.

    Keep the Lights On

    As we enter into Autumn, it is important that we take care of ourselves- especially those who suffer with anxiety, depression and/or trauma. Here are some tips for keeping your head above water

    • Don’t Isolate

    Even if you’re an introvert, be sure that at least once per week you are spending time with others. If this means attending 12 Steps or a Meditation Class, keep your cup full so you don’t feel alone

    Trap- spending time at a mall alone.

    Solution- Be in the company of like-minded people that lift you up

    • Meditate
  • It’s important to change your brain chemistry and create new neuropathways. Having a private meditation practice is essential, but so is meditating with others. There are #MaxMeditation classes literally all over the world that will help you do this.
  • Trap- thinking that meditation cannot be successfully done in a group
  • Solution –try it- it’s dirt cheap and you’ll get a lot out of it
    • Take really good care of yourself
  • Self care is really tough for those who suffer with depression or ACE’s. Even the simplest act of making your bed and taking a shower can really help improve your mood.
  • Alanon teaches the acronym HALT– don’t get too Hungry Angry Lonely or Tired. Whether you have an Addict in your life or not, this is great advice!
  • Trap- eating junk food and not keeping a regular bedtime will mess you up faster than anything.
  • Solution-Even if you’re going through a period of time where you don’t sleep well, get up at the same time every day, shower or bathe and attend to your day. This will help you if you choose to do it. Eat fruits and vegetables and proteins
    • Keep coffee or tea dates

    If money is a problem, do an exchange with someone who lifts you up. Once a week meet at each other’s homes and switch off.

    Trap- believing you can’t because you have no money is a lie you’re telling yourself. You two can meet and drink water. The important thing is human interaction!

    Solution- make a call or send a text or email today, right now, and get out there!

    There is ALWAYS a way to get through the tough times- always.

    Anxiety, Productivity and the Workplace

     

    Any time you are distracted, even by positive thoughts, you aren’t present at your work and you’re unproductive.

    What can you do to bring better focus?

    • Create a personal ritual in the car or on the train on your way to work. Close your eyes and let go of the things that happened right before. Remind yourself that you’re not ignoring them, you are putting them on hold until the end of the work day
    • Meditate! The number 1 reason I teach my clients to meditate is because it strengthens your Will and allows you to choose on thought over another.
    • Organize your time before and after work. One of the most common forms of self-sabotage is disorganization. Another reason to meditate is that it helps organize your brain. I’m off meds for ADHD as a result of Meditation.  When you make lists, or use your phone’s calendar, you are setting yourself up for success
    • TAKE A DAY OFF! If you are SO distracted at work that you really aren’t doing your job, take a mental health day and take care of yourself. Can’t take a day? Take an evening or a morning. Set an alarm. Get up early and get organized.
    • Gently (yes I said gently) notice what the patterns are. What are you resisting? How can you take the reigns and get back in charge? What’s there for you to lovingly own?

    Just Breathe


    Speaking as someone who knows, (I have asthma)breathing is pretty important. What we forget in this day and age is what happens when we don’t breathe.

    I work with adults and children who suffer with Anxiety, and guess what?  The first thing we talk about before we get to work is breathing. When I lead a #MiniMeYoga 2 Hour Workshop for Grownups, we talk a lot about breathing.

    Children and adults who have suffered a traumatic event, or events (the root cause or causes of Anxiety), all have breathing issues. I’m not talking about Asthma, but I am talking about breathing.

    When you live in “Survival Mode” where your brain is functioning as Survival Brain, your breathing is very shallow. You live in a state of “High Alert” think “Danger Will Robinson”. Your brain is asking your body to stay prepared at all times for danger and trouble. That is no way to live-literally.

    You need deep breathing for both relaxation and brain activity. according to an article in The Guardian:

    “The rhythm of breathing co-ordinates electrical activity across a network of brain regions associated with smell, memory, and emotions, and can enhance their functioning, according to a new study by researchers at Northwestern University. The findings, published in the Journal of Neuroscience, suggest that breathing does not merely supply oxygen to the brain and body, but may also organise the activity of populations of cells within multiple brain regions to help orchestrate complex behaviours.”

    In other words, you don’t do your most complex problem-solving when you’re freaked out. If you suffer from Anxiety, you tend to be freaked out a lot.

    One of the most important things we can teach young children is diaphragmatic breathing, or deep-belly breathing.  By teaching them this alone, we are giving them a way to regulate their emotions. We tend to calm down much faster and sooner when we are taking slow deep breaths.

    For more information about the Mini Me Yoga 2 Hour Workshop for Grownups:

    https://heathermccrae.com/mini-me-yoga/2hourworkshop/


    The Guardian: https://www.theguardian.com/science/neurophilosophy/2016/dec/23/breathing-modulates-brain-activity-and-mental-function

    Talk is Cheap

    As a culture we give all the appearances of a race of people addicted to the negative and talking about the negative. Notice how easy it is to get into a conversation with someone about a topic that is dark, or about a third person.

    The same can be said about the Healing Process. We can become so addicted to talking about our “story” or “issues”, that they become our identity and rob us of the ability to heal because we are stuck sitting and spinning, around and around about the same topic related to an event in the past where we were harmed in some way. Our emotions are engaged, our egos are entangled in the emotions, making it seem impossible to stop because everything feels relevant and necessary and important.

    I want to be clear, I have done it too. If you look in the “About” section of my website, you’ll see how much Work I’ve done, some of which did involve some sitting and spinning, so please don’t think I’m excluding myself from this conversation at all- I’m not.

    Therapy-the kind where we sit and talk to someone about the thing or things that happened- can be very constructive if it leads you to a greater sense of empathy and understanding of yourself and the people involved in whatever your specific wounding is or was.

    However, if what you want is true healing of the anxiety you’re facing, what you need is energy and brain work- not talk. You need to be able to safely release the negative emotions you’ve been carrying, and also change your brain patterns so you can move on with your life. The best way to do this is through meditation and energy work. Meditation changes your brain patterns by creating new neuro-pathways. You end up using more of your brain and it actually makes you smarter. Energy work such a Jikiden Reiki, heals emotional energy trapped in the body.

    Talk is cheap because it robs you of forward movement. When I work with my clients, we don’t talk, we work. We dig in and we move energy. Healing is work worth engaging in.

    Anxiety and Psycho-Spiritual Healing

    Stress is the known, the conscious thing you are dreading or concerned about.  Anxiety, however is unconscious. It’s the panic attack that hits you “out of nowhere”. It’s the fight with your partner over laundry that gets completely out of control and the next thing you know, you are having a screaming match over socks. It’s the recurring nightmares-all of it. 

    I deal with the realm of psycho-spiritual Healing and the Unconscious. I’ve been on this Path since I was 19 years old and learned about the Work of Carl Jung. I work with Archetypes in the Meditations I do with my clients to help them Heal from Trauma and Anxiety.  The Energy Work I do releases Trauma held in the mind and body so the client can experience Peace.

    The reason there are so many wounded Souls out there wounding other Souls, is that The Great Work-the Process of truly Knowing yourself-is not for the faint of Heart! It’s bloody hard work! The Process of reclaiming your True Self and learning to live in the Present Moment is a deep exploring of your wounds: facing your demons and having the strength to let them go.

    Anyone who has suffered Trauma will prefer the darkness they know to the Light they don’t know. Of course this doesn’t make sense to you. You didn’t have your brain wired for danger and drama because of an event, or ongoing events in childhood or young adulthood, or adulthood. We are the ones who duck when we hear a loud noise or have strange personal rituals around bathing, food or sleeping. Thankfully my junk only comes up occasionally now-because I did and continue to do a lot of work to keep it that way. I’m a Healer so it’s a Job Requirement. I stay clean so that when I work with you, our work is clean. my ego isn’t a part of the equation.

    It’s so important to remember that we all need a variety of tools. Medication is an important stabilizer, but it is truly naive to believe for a moment that meds will make everything all better-that’s honestly not what they’re for. They keep you stable while you are working on your issues. If you’ve been frustrated that more isn’t happening in your life now that you’re taking the correct medication, or you feel you’ve hit a roadblock, it’s because you need more.

    Therapy can be essential, but it can also be a distraction. If you are learning about yourself and growing as a person, great! If you are sitting and spinning and avoiding, and complaining and crying endlessly over the same events over and over again,  then you’re wasting your own valuable time and money. Energy work will assist you in moving deeply into what is hurting you and it will also assist you in releasing it all.

    When I do Energy Work with clients, I work with #JikidenReiki and #LIfeActivation and #CrystalHealing. Reiki is now recognized as a very useful Healing Tool for everything from Cancer to smoking cessation.  Energy Work is essential because it can bypass the ego’s protective mechanisms and provided needed pain relief-both emotional and physical.  The Life Activation is used to charge the body with Light and Hope. Again-this is an Energy Healing that bypasses logic and ego and provides deep healing.

    Meditation is essential for brain re-patterning. When you are in Depression, Anxiety and Trauma, your brain gets stuck in “fight or flight” as a response to the event or events that occurred in the past. Your brain kept you alive. Now, your job is to help your brain heal by changing those defence mechanisms. The war is over, but your brain doesn’t know it yet. Max Meditation TM is a system that uses the five known forms of Meditation, so it creates 5 new neuropathways every time we use it-this is productive brain development. With children I use  the #MiniMeYoga Meditation System TM which was developed from the Max Meditation System. It is effective and fun for the children while assisting them in learning valuable relaxation techniques. When I teach adults the Mini Me Yoga 2 Hour Workshop, I show adults how to playfully and gently assist young children in learning essential self-regulation strategies.

    I also use my own system called the Castle Meditation System TM, in which I assist you in reclaiming your sense of personal sovereignty, and we work with the Chakras. Each one of those energy centres in your body has medicine to share with you and assists you in living more fully in your body. Most people think Meditation is about getting out of your body. The systems I use were designed to help you go deeper in and find stability and peace.

    Adults and Developmental Trauma

    “Adults who suffer from developmental trauma may go on to develop Complex Post Traumatic Stress Disorder, or “cPTSD,” which is characterized by difficulties in emotional regulation, consciousness and memory, self-perception, distorted perceptions of perpetrators of abuse, difficulties in relationships with other people, and negative effects on the meaningfulness of life.” –Grant Hilary Brenner M.D.

    In other words, if, like me, you suffered from abuse or some other form of trauma as a child, it doesn’t go away. It affects every aspect of your life. It will keep you from everything that you really wanted and needed because it’s still asking you to deal with it. 

    Are you still having flashbacks? Are you having panic attacks? Are you still single because you’re afraid of being in a relationship, or have you noticed your “picker” is broken ( you choose partners who are not emotionally available, or are selfish and abusive)? 

    The flashbacks and the panic attacks are your Soul’s way of getting your attention. You aren’t meant to live in fear anymore. 

    It’s so hard when you’re in it because what you think of as normal isn’t . It’s simply what you’re used to-the lack of sleep, all of it. 

    Here are some thoughts to consider:

    1. Get real and get honest- if any of what I’ve said is you, go and talk to a Professional.
    2. Don’t let shame keep you from getting the help you need. What happened “to you” all those years ago was NOT your creation. You didn’t cause it, you couldn’t control it and you could not cure it
    3. It is usual for a child or an adult child to feel tremendous guilt for either surviving the experience or being unable to have stopped it. I felt like this about my mother’s cancer. I felt incredible guilt that I couldn’t keep her alive- as if I even had the power to. Children have very different perspectives than adults as their brains are still developing.
    4. When you’re the survivor of an event or ongoing abuse or trauma of some kind, you live in a state of stress, anxiety and “fight or flight”. Your “emotional brain” shut down at whatever age the trauma occurred. This means you could be an adult who is 45, but emotionally you could be 3.
    5. Chances are, if you’ve survived developmental trauma and you haven’t sought treatment, you’ve moved around a lot. In the past ten years, how often have you moved for whatever reason?
    6. How many different job have you held over the past five years? Depending on your brain, you may have either been at the same job for years afraid to move, or may have changed jobs once a year or more often

    You deserve stability and security. You do. Take a baby step. Look in the mirror and tell yourself the Truth. There is help to be had if you want Peace. Love yourself enough to get help.