Cosmopolitan’s 32 Books About Mental Health That Everyone Should Read

Apr 21, 2024 | Anxiety, Book, Monkey Mind

Recently, Cosmopolitan magazine published a list of the 32 Books About Mental Health That Everyone Should Read, and I am pleased that my book, “Don’t Feed The Monkey Mind,” has made their list and that people are finding benefit from using it. 

The very things we do to control anxiety can make anxiety worse. This unique guide offers a cognitive behavioral therapy (CBT)-based approach to help you recognize the constant chatter of your anxious “monkey mind,” stop feeding anxious thoughts, and find the personal peace you crave.

Ancient sages compared the human mind to a monkey: constantly chattering, hopping from branch to branch—endlessly moving from fear to safety. If you are one of the millions of people whose life is affected by anxiety, you are familiar with this process. Unfortunately, you can’t switch off the “monkey mind,” but you can stop feeding the monkey—or stop rewarding it by avoiding the things you fear.

Will vs Wisdom

Feb 1, 2024 | Anxiety, Decisions, Meditation, Wisdom

 

When you look at this image, what do you see?

Do you see a goblet or vase in the middle?
Do you see the profile of two apes or monkeys?

This vase/face image is a metaphor I have been using for differentiating between our will, which is based on survival, and our wisdom, which is based on our higher values.

I have created a meditation using this metaphor to help connect with our inner wisdom. This is particularly useful when faced with a decision we need to make or when we need guidance about an issue that we are feeling confused or worried about.

Let me use an example from my life to demonstrate how this meditation can be used.

My 92-year-old mother-in-law recently moved to assisted living. She was having trouble adjusting to this move and was experiencing high levels of anxiety along with some mental confusion and depression. She lives in Florida. I wanted to go out and help her, but I felt conflicted and confused. She has six sons (no daughters), and I did not want to step on their toes by going out. The trip takes time and money to make. I was unsure if I would be a help or a hindrance, and I could not tell if she wanted me to come out.

My will represented trying to please everyone and my concern about money and time. It kept me going round and round. I wanted to eliminate the threat and make the “right” decision.

I did this meditation, and within a few minutes, I got a very clear answer: “She needs some feminine energy; go.” After the meditation, I could feel the love and caring manifested in going to see her.

Nothing is wrong with our will; it can help us persevere when needed, but it can cloud our ability to get in touch with our wisdom.

Here is a recording of this Inner Wisdom Meditation. You can stop it at any time if you need more time.

 

Inner Wisdom Meditation

 

Did you try the Inner Wisdom Meditation? How did it work for you?

 

And I thought vacations were supposed to be relaxing…

And I thought vacations were supposed to be relaxing…

Oct 31, 2023 | Anxiety, Control

I met my oldest son on Oahu for a mother-son vacation. I looked forward to quality time with him, relaxing, and getting out of my usual work routine. I forgot that vacations can be stressful!

We both love to snorkel, and I wanted to take him to a world-class snorkeling spot at Hanauma Bay that required making a reservation two days in advance for specific times of the day. I logged onto the online reservation service exactly when it opened at 7 A.M. and picked an available time, but when I tried to pay, all the spots were already sold out! I started over and went through all the steps with the same result. After multiple tries, sweaty palms, and heart beating hard, we finally got a slot! Whew!

We were warned that we would only be allowed in if we were on time for our reservation, so we made sure to get there early when the day arrived. But the parking lot was full, and there was nowhere else to park. So, we drove to a nearby shopping mall and called a Lyft. It seemed to my son was taking his sweet time as we walked to the ride-share pickup spot. The clock was ticking! Would we miss our reservation?

Fortunately, I had made an intention at the beginning of the vacation to practice ‘sweating the small stuff’ whenever things got difficult. What I mean by this is minor stressors happen constantly, and they are opportunities to practice our skills. Working with or ‘sweating’ the small stuff is where significant transformation happens.  One of the ways I ‘sweat it out’ is to ask myself what is within my control and what is not.

Not in my control:
     The reservations system
     Parking availability

Within my control:
My attitude and behavior. I could:

  • Breathe
  • Ask myself, “How important is this?”
  • Be willing to let go of the outcome of snorkeling in Hanauma Bay

After doing what was within my control, while I wasn’t in a deep chill vacation mode of relaxation, I was fully present. I gave myself a pat on the back. I am a work in progress, and whether at home, work, or on vacation, I know that life will always provide me with more opportunities to practice sweating the small stuff. Then, hopefully, when the big stuff comes along, I’ll be ready!

Do you have examples of using stress as an opportunity? If so, post them in the comments. We can all learn from each other.

Out of Africa

Nov 11, 2022 | Anxiety, Goals, Habits, Monkey Mind, Perfectionism, Self-Worth

I went to Eastern Africa for two weeks on Safari in Tanzania with two dear friends of mine. It was a mind-blowing experience for me, and I learned a lot!

On one of our drives, we wanted to hang out with a herd of elephants. While watching them, I noticed they would pull up grass and shake their trunks vigorously. I asked our brilliant guide about this, and he told me they were shaking off the dirt and rocks. Elephants eat over 300 pounds of vegetation daily. For this, they need to be able to chew their food. Dirt and rocks wear down their teeth, and once their teeth wear down, they will die. They are shaking off the dirt to get the necessary nutrients and have a long and healthy life.

Watching the elephants feed was a metaphor for my trip. The terrain itself was visually stunning. I learned a tremendous amount about Tanzania, its history, economics, and different tribes through our guides and the staff at our lodges. I added 100 new birds to my bird list. I saw lions mating, the wildebeest crossing the Mara river, and a hyena stealing a leopard’s kill. It was an incredibly rich experience and fed me in many different ways.

I also had to shake off a lot of dirt, metaphorically and figuratively—much more than I do when I am in my familiar surroundings. We could not drink the water and had to be careful about what and where we ate. We went at the end of the dry season, so the roads in and out of the preserves were dusty. After one of our safari drives, I had dirt everywhere: my clothes, camera, hair, eyes, ears, and nose. Even with precautions, I ended up with traveler’s diarrhea off and on for most of the trip.

The grandeur and newness of Africa were so absorbing; it created effortless mindfulness; I was very much in the present moment, more when I am at home.

Now that I am home, I am incredibly grateful, feeding on the green grass of my life, the clean air and water, familiarity with my daily routines, being near the ones I love, and returning to seeing my clients.

I am also back to the familiar dirt and small rocks of my daily patterns, particularly my perfectionism. Trying to get too much done and my tendency to base my self-worth on how much I accomplish. Instead of grinding down my metaphoric teeth, I am shaking these well-worn habits and patterns off with the tools I use and teach others to use, for example, setting timers when I start a task and taking short breaks in between. Reminding myself that it is the process of how I do things, as opposed to the goal of getting things done.

Like the elephants, I am taking in the nutrients of my life while shaking off the dirt and stones of the things that wear me down. I too want to live a long, healthy —and happy—life.

 

 

From Controlling to Caring

Aug 19, 2022 | Anxiety, Control, Easygoing, Meditation, Over Responsibility

What is the Difference Between Caring for and Controlling our Loved Ones?

My client, whom I will call Trish, has an adult daughter, Dawn, who is overweight and at risk of developing diabetes. As a loving mother, Trish is naturally worried. She knows that if Dawn had a better diet, she would be healthier and happier, which is what Dawn says she wants. Watching Dawn eat fast food and empty-calorie snacks is upsetting, and Trish shows her displeasure with subtle comments like, “I wonder how many grams of sugar are in that?” When Trish has Dawn for dinner and her daughter asks for a second serving of dessert, Trish will ask, “Why don’t you wait a few minutes and see if you’re still hungry?” She does other things like sending Dawn articles on healthy diets and diabetes prevention. She cares deeply about her daughter and wants her to be healthy and happy. But what she’s doing isn’t helping.

Caring Versus Control

Imagine that your hand is an open heart. It reaches out to the other person, palm open.  This is caring, open, tenderhearted, and compassionate. You can offer help, but your hand is open, so you let go of the outcomes. They may take in what you say, they may ignore it, or they may reject it. Caring is trusting that the person you love is in charge of their own life and their happiness and health are based on the choices they make for themselves. When we care for someone, they usually feel loved and supported.

When we care for someone, they usually feel loved and supported. 

Now imagine your hand is a tight fist, your reach out to the other person, grasping on to them, trying to fix them, attaching to what they do or don’t do. Your fist represents you trying to protect your heart just as you are trying to protect them. This is controlling. When we control someone, they usually feel judged and defensive.

When we control someone, they usually feel judged and defensive. 

The Courage to Care

When we care deeply for someone, we will feel fear; this is inevitable. We want them to be happy and free from suffering. We become frightened when we see them do something that may cause pain. This fear presents a fork in the road; we can go down the path of caring or the path of control. If we choose the path of caring, we keep our hearts open. To care, we must be willing to allow our hearts to break, which takes tremendous courage.

On the other hand, control is an attempt to keep our hearts from breaking. We try to get the other person to make the right choice, so we don’t have to feel the pain of their suffering.  But the truth is, we are not in control of others. It is hard enough to make choices that support our own health and happiness and impossible to do so for others. Either way, we will experience heartbreak in the end, and in the process, we often alienate the ones we love.

3-Steps to keep your heart open.

Trish chose the path of caring for her daughter.
The first step was identifying her values and what she was aiming at. She chose Peace, Connection, and Acceptance.

Second, I had her identify the mindsets that would support a caring stance. She came up with:

“It is more important to enjoy my precious time with my daughter than trying to control what she eats; this gets in the way of my relationship.”

“She already knows what I think, this might influence her choices at some point, but I can’t control what will happen.”

 Third, she needed to accept that anxiety she felt as something to be allowed rather than acted out on.

I made Trish a meditation to help her allow her anxiety. If this is something you struggle with, click on either the video below or this link to listen to a 5-minute meditation that will help you keep an open heart with the ones you love.

Active Meditation for Strong Emotions

Jun 15, 2022 | Anxiety, CBT, Meditation, Uncertainty

When you get stuck in negative emotions, try an Active Meditation!
 
Three reasons to try an Active Meditation

1. You don’t think you are good at sitting meditation
2. It frees you from negative thinking
3. It helps you to feel more grounded and clear-minded

 Watch this video to learn how to do an Active meditation.

Click on this link to listen to my 10-minute guided active meditation.
Or you can listen to the guided active meditation on YouTube by clicking the video below!

Did you try the Active Meditation? How did it work for you?
I love to hear from you, share your thoughts or comments below!

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