A.N.T.s

Currently I'm reading a great book called Change Your Brain, Change Your Body by Dr. Amen. So far its been a very interesting read, and I've learned A LOT about the human brain. But one of the things in the book that caught my attention and seemed like a perfect fit for this blog was Dr. Amen's theory regarding ANT's ( or Automatic Negative Thoughts). Sometimes when were stressed are brains directs us toward these negative thoughts, anything from only focusing on the negative to blaming ourselves or others. Dr. Amen approaches ANTs like this: When your brain has a though, it releases chemicals. Thus, if you have a negative thought, your brain will release negative chemicals; chemicals that can make you feel tired, tense, or maybe even dizzy. Pretty simple right? So, if you want to feel better, you need to train yourself to let go of the ANTs. He recommends a system of "identifying and killing" your ANTS.  First you'd write out your ANT. Then you'd identify it. Is your ANT a always/never ANT (using vocal like always or never), or are you focusing on the negative, predicting negative thoughts about your future, thinking others are thinking negative things about you, believing negative feelings, having guilt, negatively labeling, negatively personalizing events, or blaming others?   Now after completely addressing and identifying your ANT like so, you need to kill it; you need to talk back and problem solve your negative thought. And volia! You slowly, by doing the above process, train yourself to limit your ANTs and make yourself feel better!

Stressful Situations

Sometimes, its not stress form everyday life that gets to one-self, instead its stress from one situation that makes us anxious. We've all been there, presenting a report, seeing a sick family member, maybe even running into your ex, there's stressful situations every where. So this week, I thought I'd keep it short and just post some helpful sayings I found online! Hope this helps!

General Statements

1. I'm going to be all right. My feelings are not always rational. I'm just going to relax, calm down, and everything will be all right.
2. Anxiety is not dangerous -- it's just uncomfortable. I am fine; I'll just continue with what I'm doing or find something more active to do.
3. Right now I have some feelings I don't like. They are really just phantoms, however, because they are disappearing. I will be fine.
4. Right now I have feelings I don't like. They will be over with soon and I'll be fine. For now, I am going to focus on doing something else around me.
5. That picture (image) in my head is not a healthy or rational picture. Instead, I'm going to focus on something healthy like _________________________.
6. I've stopped my negative thoughts before and I'm going to do it again now. I am becoming better and better at deflecting these automatic negative thoughts (ANTs) and that makes me happy.
7. So I feel a little anxiety now, SO WHAT? It's not like it's the first time. I am going to take some nice deep breaths and keep on going. This will help me continue to get better."

Statements to use when
Preparing for a Stressful Situation

1. I've done this before so I know I can do it again.
2. When this is over, I'll be glad that I did it.
3. The feeling I have about this trip doesn't make much sense. This anxiety is like a mirage in the desert. I'll just continue to "walk" forward until I pass right through it.
4. This may seem hard now, but it will become easier and easier over time.
5. I think I have more control over these thoughts and feelings than I once imagined. I am very gently going to turn away from my old feelings and move in a new, better direction.

Statements to use when
I feel overwhelmed

1. I can be anxious and still focus on the task at hand. As I focus on the task, my anxiety will go down.
2. Anxiety is a old habit pattern that my body responds to. I am going to calmly and nicely change this old habit. I feel a little bit of peace, despite my anxiety, and this peace is going to grow and grow. As my peace and security grow, then anxiety and panic will have to shrink.
3. At first, my anxiety was powerful and scary, but as time goes by it doesn't have the hold on me that I once thought it had. I am moving forward gently and nicely all the time.
4. I don't need to fight my feelings. I realize that these feelings won't be allowed to stay around very much longer. I just accept my new feelings of peace, contentment, security, and confidence.
5. All these things that are happening to me seem overwhelming. But I've caught myself this time and I refuse to focus on these things. Instead, I'm going to talk slowly to myself, focus away from my problem, and continue with what I have to do. In this way, my anxiety will have to shrink away and disappear.
   Full site here!!

Summer Break??

I love summer. And at the end of a long school year there is nothing better than hearing the bell that marks the begging of summer, a two month long break, or so I thought. I've always had busy summers, but a normal get a few weeks to relax and recharge for the next school year. But this summer I'm almost a third of the way done and I'm beginning to realize that this summer was nothing like a break at all.  I thought summer: no school, no stress. Yet, I didn't realize how much of a toll traveling, working, and balancing friends could be. Personally, I relax best when my minds distracted: TV, a good book, or movies normally do the trick. But over break I've barely had more then a week at home, and barely any time to relax while I am at home. Its exhausting. I had no time that f all my outings with friends, family vacations, and work would cut so much out of my summer. Now, I find myself just as stress as I was in school. So, with that said, I've decided to take my own advice and having a relaxing day today; painting my nails, a long hot shower, a movie, and maybe even some yoga later. Hope your summers aren't as stressful and if they are that you get a break soon!

The "Calm Down" Jar

This week while browsing the web I cam across this amazing idea for calming down. The site suggest that it be used for angry management for children, but I think it would be a great relaxer for stress too. You may need to change somethings out, like some more updated books, but leave others, I mean who doesn't like to color still?  Personally I think the box/jar is a great idea; It offers some great suggestions, but also allows LOTS of room for your own ideas! And I think that even putting it together would be a great outlet for stressful energy. Check it out here! Hope this helps you keep up a stress-free life :)

Stress Rant

As we all know there are a zillion and one sources of stress; technology, relationships, school, work, body issues, family issues, etc. But one of the crazy things about stress is that it effects everyone differently, as I mentioned in my "True or False?" post. Thus, some get physical symptoms like a stomach ache, headache, or stiffness, while others get more emotional symptoms like crankiness, depression, frustration or anxiety. But, whats important about this is that we target and battle our stress. Now, I know I have mentioned lots of tips and tricks about dealing with stress, but sometimes even those can't help and you can still end up feeling frustrated and alone. When this happens, I always like to reach out; sometimes it helps knowing that you have someone there, or just knowing that other people are going through the same thing as you. So phone a friend or even just check out some websites, I personal like this one. (Plus nothing is better than a good stress rant!)  Hope this helps reduce some of your stress!

Add caption

 And heres a another fun info graphic :)