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.

    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