Tagged With "Strategies"

I thoroughly enjoyed sitting down with Jen Johnson to discuss the gifts contained in mindfulness practice, her counseling services as well as her coaching work with clients all over the world, her photography and writing outlets, along with sharing pieces of her own healing journey with us.

As we discussed the Seven Mindsets, I was reminded how I had made a concerted effort to change my thinking patterns and create new habits filled with positivity instead of focusing on the struggles when I first started out on my healing journey.

So, how does Teri Wellbrock bring herself back into a state of calm once the anticipatory anxiety has been triggered? Here is Teri's personal go-to list. Please keep in mind she created this plan on a trial and error basis. She loaded her coping skills toolbox with exercises, fidgets, courses, books, therapy suggestions, and techniques discovered through personal research. Following is her top seven strategies, however, please note that she has a much larger bag-o-tricks to pull from if needed.

Thank you, Teri, this is a wonderful reminder! I love it especially because your picture makes me instantly want to smile! Thank you for smiling me into a smile

Thank you.

Wow, yes! That beautiful picture of Teri infectiously smiling is a real boost!

Teri, I'm guessing you are aware (and you may be implying it in this post) that there's research that shows that the act of smiling -- even if it's a forced smile -- can improve one's mood. The reminds me of something I read recently about a remedy for insomnia that's caused by anxiety -- smile, just a bit, like the Buddha, while counting breaths (three inhales, three exhales) to signal to your brain that everything is OK. I've tried it several times, and more often than not, I drift right...

Well, your response made me smile big! Thank you for the positive feedback and I hope you find a million little reasons to smile this week Peace, Teri

You are most welcome. I appreciate you reading my post. Peace, Teri

Yes! Exactly. I was practicing a guided meditation a few years ago and it was suggested I turn the corners of my mouth up into a small smile and maintain it throughout the session. It was amazing the impact of that forced smile on my meditative results. That is when I decided to try forcing myself to smile in the midst of a panic attack. I had read how we can alter our chemical makeup by sending positive energy into negative or overwhelming emotions such as fear. And, for ME . . . it works!

Great conversation about mindfulness and meditation. You two covered a lot of territory! Thanks, Teri.

Thanks so much for taking the time to listen in and offer feedback, Laura. I feel blessed to meet beautiful souls from all over the world who are striving to help others along their healing journey. Jen Johnson is one of those souls.

Great list, Teri! I'll add another: Knitting. It's my portable therapy. I tend to get anxious when there's turbulence on a plane flight so I always take a knitting project with me when I fly. It's meditative and soothing. Here's some information and research about the health benefits of knitting: https://well.blogs.nytimes.com...enefits-of-knitting/ Thanks again for your great and useful post!

Wonderful! Thanks for the knitting suggestion. I have a friend who swears by knitting when she flies, as well.

Teri... and here's another one: Jigsaw puzzles. I can get absorbed in a puzzle for hours. While not portable like knitting, jigsaw puzzles are meditative and relaxing. I always have one going on a table in my home. I'm a psychotherapist and will pass on your suggestions and post to my clients and followers. Thanks again!

Yes!!! I am a fan of jigsaw puzzles, as well. Great reminder! Thank you. And thanks for passing along my post. I have a website that has links to resources regarding ACEs, trauma, hope and healing . . . including my podcast. Many ACEs Connection members have joined me on air to discuss the healing work they are doing and/or their own healing journeys. If you'd ever like to join me, please reach out at info@teriwellbrock.com . I am now booking into August and beyond (on summer hiatus to...

Love it! Another fellow jigsaw puzzler! Thank you for the information about your website and podcast and also for your invitation. I am interested and will be in touch! Blessings, Diane

What a lovely collection of ways to calm yourself while away from home (or in general). Just looking at your coloring projects, your photos, and Sammie help me feel calmer. Your coloring and photos are just stunning, Teri. I second Diane's suggestion of knitting while flying. It helps distract me from my anxiety even if I have to "frog it" (rip it back) afterward because I made so many mistakes .

Aw! Thank you, Laura! You made me heart smile with that. My dad and sister were/are phenomenal artists and I can't even draw a straight line with a ruler. LOL! But, coloring and photography and writing . . . THOSE I can do. For years I told myself I wasn't artistic because I couldn't draw or create magnificent artwork like them. So glad I found my own creative outlets. Now I admire and applaud their work while being appreciative of my own. I may have to give knitting a whirl. Who knows,...

The Neurobiology of Trauma: Somatic Approaches to Resilience By Jennifer Walsh As we have all come to experience over the past several months, trauma is simply a component of the human condition. While it affects both individuals and communities in a variety of ways, we have all experienced difficult, stressful, or even traumatic events over the course of our lifetime. Although social workers have traditionally worked with these vulnerable populations, there are numerous professionals...

By Clare Ryan and Berry Streets, The Sector, June 23, 2020 Children who have experienced trauma may find it more difficult to regulate their emotions and behaviours than other children. Understanding the impact trauma can have on brain development can help inform practical responses to these children’s needs. This short article describes how practitioners can use strategies that help calm children’s bodies in order to help calm their minds and emotions – specifically, the...

Dysregulated stress is central to the ACEs/health outcomes link. The healing journey starts with regulating stress arousal that is stuck on too high or too low.

Fathers, children, and families alike benefit from fathers having healthy coparenting and romantic relationships. Child Trends’ new brief for the Office of Planning, Research and Evaluation provides fatherhood programs with strategies, policy suggestions, and additional considerations for working with American Indian and Alaska Native (AIAN) fathers. The brief’s authors outline strategies within three distinct areas of program development and implementation that fatherhood programs can use...