When Discomfort From Anxiety Creates Resistance

Stepping Away Routines Can Make You Feel Anxious

Recently, I’ve been considering making some changes in my personal and professional lives. The changes aren’t huge, and some of them only require me to switch things to another day or time. However, the amount of anxiety and stress I’ve felt when all I’ve done so far is to think about making these changes is making me reconsider how much I need routine to manage my stress.

Using routine to manage stress isn’t all bad. It's helpful if your anxiety often hijacks your day. The problems enter when you choose not to do things differently because the thought of change creates anxiety and the uncomfortable feelings hold you back from something you’re excited about.

Keeping Things The Same Might Reduce Anxiety But It Also Keeps You Stagnant

Anxiety can creep, or jump, in when things don’t go as planned, but it can also arise when we intentionally shake things up. The discomfort we feel isn’t really about the changes themselves. It’s about our perception or interpretation of what the changes mean. I’ll give you an example.

Let’s say that each Sunday morning you dedicate a certain amount of time to getting ready for the week ahead. Maybe you straighten up your house, go to the grocery store and go through your work schedule so you feel prepared for the week to come. This gives you the sense that all is right with the world.

Now, you and your partner have been talking about getting new bikes. You both love to ride but your bikes are old and in need of repair, so you haven’t been riding them much lately. You decide to bite the bullet and buy new ones. Now you have these beautiful new bikes! Your partner suggests creating time to ride on Sunday mornings, before it gets too hot.

You really want to ride your new bike, but now the thought of it makes you anxious and irritable. You might attribute the anxiety to the act of riding the bike or to fear that your to-do list won’t get done. The reality is, your anxiety peaked because your sense of “all is right with the world,” has disappeared.

How We Perceive Change Can Make Us Anxious

When your sense of stability is rocked, your brain thinks that there’s a threat it needs to manage, and your body responds:

Your body reacts to perceived threats

• Your heart might race.
• You might feel tightness in your chest or throat.
• Your stomach might begin feeling upset.
• You might become hyper-aware of things touching your skin. 
• You might get an overwhelming feeling of discomfort.

Our body’s reaction to the perceived threat cranks up the anxiety. It happens unconsciously and within milliseconds of the stimulus. Because it happens so quickly, we often attribute our discomfort to the event or situation where the change occurred, or we might attribute it to the person who suggested the changes. And, without thinking it through, we react.

Using the example above, you might yell at your partner for suggesting Sunday mornings as a time to ride bikes. You might decide you no longer want your new bike or question whether you even like bike riding anymore. You might go along for the ride but resent your partner the whole time, and wind up feeling upset, anxious and unhappy.

So, how do you do things differently? How can you learn to respond in the moment with intention, instead of reacting without thinking? In my next post I’ll discuss how you can slow things down, identify your feelings and begin to recognize the perceived threat for what it is: just your perception and interpretation of the events — not your reality.

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Elizabeth Cush, LCPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose.

Photos byAlexander Mils and by Alexander Mils on Unsplash

Exploring Women’s Anxiety — And My Own

My Anxieties

I had the honor and pleasure of being interviewed by Lourdes Viado for her Women In Depth podcast. I was very nervous going into the interview. Because I‘ve struggled from anxiety, I wanted to be sure I was doing justice to the topic of women and anxiety and providing helpful, accurate information on the subject. Of course, because of my anxiety, I had TONS of self-doubt about my ability to do this!  But Lourdes is an accomplished interviewer, and she made it easy.  During the recording session, it felt more like a conversation than an interview. I hope it sounds that way to you, too.

I was relaxed and felt very comfortable during the process, and right after I felt really good about how well it went. But the next day I got cold feet and offered to do the whole thing over again. I was sure I could have done a better job (Oh, anxiety!).  My anxiety snuck up on me without much warning. Although, in the moment I attributed my discomfort to the interview it was really about the exposure, and putting myself out to the world in a new and different way that made me uncomfortable. Lourdes reassured me that it was great and that I had no need to worry! And she was right the podcast came out amazingly well. I’m so proud of our conversation!

Women and Anxiety

In the interview, I share why I was drawn to this work — because of my own personal journey with anxiety. We discuss how anxiety can show up, including the physical and emotional symptoms. We also explore the cultural, familial and environmental factors that make women 50 percent more likely than men to struggle with anxiety. We dive deep into how anxiety can affect women over the course of their lives and how mindfulness, meditation and self-compassion can help reduce anxiety and make it more manageable.

If you haven’t heard the Women In Depth podcast before, I hope you’ll become a fan after listening. In her podcast, Lourdes goes deep into the issues women struggle with, including motherhood, aging, loss, authenticity and self-acceptance.

Let me know your thoughts in the comments below.

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Elizabeth Cush, LCPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose.

Embracing Your Anxious Parts

Listening To Your Anxious Parts Takes Practice

In my last post I talked about your parts — about when they show up and how they can make you feel, whether it’s anxious, depressed or like an angry or sad 16-year-old. I explained that your inner critic is often the most easily identifiable part, but that we have many parts that develop over our lifetime.

Some of our parts are so hidden that it takes some time and practice to listen and hear what they have to say. Other parts feel so comfortable that it’s hard to distinguish the difference between them and our true selves — our everyday-showing-up selves. Yet, when they show up, we don’t feel genuine or truly connected in our relationships or with ourselves. We might feel like we’re responding from a much younger self or that, deep down, we don’t know who we are.

Recognizing and beginning to identify our parts can help us better understand who we are, how we feel and what we want and need in our lives, in our relationships and within.

Noticing Your Parts

Your parts often show up when strong feelings arise. By paying attention, you begin to notice that you have many different parts. You might hear them in the different messages you tell yourself. They may give you a general sense of uneasiness when life is difficult. Here’s an example:

You’ve decided to step out of your comfort zone and join a yoga class. Never having tried yoga, you’re feeling a little nervous, anxious and unsure of yourself. Below is a conversation that might go on in your head:

Voice One: “Good for me! I signed up for that class!”

Voice Two: “It’s about time. I should have done it six months ago instead of procrastinating! I might even be in shape by now if I’d started then.”

Voice Three: “Everyone is going to know I’ve never done yoga. They’re going to look at me and laugh. I just know it.”

Voice Four: “I should call and get my money back. I have no business being in a yoga class and it’s better to quit then to make a fool of myself.”

Voice Five: “Don’t be such a wuss! You’re always quitting before you even try!”

Voice Six: “Be quiet! Why am I making this so hard for myself? It’s a yoga class, not a dissertation!”

Each one of those voices in your head could be a different part, and they all believe they’re helping, guiding and offering quality advice. Unfortunately, instead they often leave us feeling exhausted, overwhelmed and unsure of what we want. 

Quieting The Inner Critic And Other Anxious Parts

If you pay attention, you begin recognizing the different parts that get triggered when you’re feeling uneasy, depressed or anxious. Journaling, or noting to yourself in an intentional way each time they arise, can help you identify when and where they show up.

Next time a part shows up, instead of telling it to be quiet or arguing with it, I want you to be curious about it. Ask that part, “What are your concerns, worries, or fears? What do you need me to know?” Take a moment to listen, with compassion.

Your inner critic might be worried that by putting yourself out there in new ways you’ll get hurt by others. So it wants to warn you, and keep you safe, but the only way it knows how to do that is by criticizing you.

Your part that wants to avoid, withdraw or submit might tell you to stay home. It worries that being around new people will open you up to their judgment. That part wants you to stay home and avoid anywhere there might be people you don’t know, because that will keep you safe from the uncomfortable feeling of being judged.

Your defensive angry part might yell at you for staying home or not engaging in new, different things. That part thinks that shaming you is the only get you to go out and do the things you say you want to do.

And your true self is overwhelmed, worrying and wondering whether you’re crazy to have all these voices in your head, which leave you feeling unsure about what you want, need and desire.

Listening To Your Self

When you begin to understand that your parts are reacting from deep-seated worries and fears, that they want to keep you safe and protect you, try offering them some compassion for working so hard. Try asking them to quiet their constant dialog, or to step back for a moment to allow you to assess what you really want.

Identifying and dialoging with your parts takes time and practice, because we either accept the messages as truth, or we try to ignore the parts altogether. As your parts feel heard, understood and welcomed, they’ll begin to quiet down. As they become less reactive and anxious, it will be easier to listen and really hear what your true self wants, needs and desires.

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Elizabeth Cush, LCPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose.

Photo by Mike Wilson  and by Aidan Meyer on Unsplash 

Listening To All The Anxious Parts of You

Your Anxious Parts

We all have parts of us that can get triggered when we’re in distress, especially if we’re feeling vulnerable. Lots of my clients tell me that the voices in their head make them anxious, stressed, depressed and feeling as if their brain never quiets. They report that the constant barrage of input leaves them exhausted at the end of the day.

connect to yourself

These clients come to therapy to help them quiet the noise, to reduce their stress and to feel more connected with themselves. They also say that sometimes the things they tell themselves contradict each other. The confusing, conflicting self-talk leaves them feeling unsure about what they want or need and makes it really hard to connect with and show up as their true selves.

Your Inner Critic Isn’t Easing Your Anxiety

Most of my clients can easily identify the part that I call “the inner critic.” It’s the little (but sometimes quite loud) voice that points out when you make mistakes. Maybe it even calls you names when things don’t go well. For instance, my inner critic is quick to pile on the guilt when I’m worrying about not being a good enough mother, partner, friend, business owner… you name it. It tells me all the things I should have done differently.

My clients will often defend that voice, saying that it keeps them in line and makes them more conscientious about not making mistakes in the future. But they also say that the inner critic can make them feel “less than.” It leaves them constantly worrying and rethinking how things might have gone better, “if only they were… (you fill in the blank).”

The inner-critic part might sound a lot like a caregiver, parent or someone in your life who was critical of you when you were growing up. It’s often the loudest and easiest part to identify. However, it’s only one of many parts of you that can fuel your anxiety.

I Felt Like An Anxious 16-year-old

Some clients are so aware of these other parts that they can tell me how old they felt at a particular moment when they were triggered. I know that’s happened to me. My go-to response when I sense a potential conflict is to withdraw, and I feel like the hopeless, angry teenager part of me licking her wounds. The problem with responding from your wounded parts is that you repeat patterns of behavior that probably aren’t very useful, and which might even be harmful in your present life.

Family or friends who’ve known you for a long time can often trigger some of your parts, but they can also just pop up when situations make you feel like that younger self. You might find that your voice changes, or you respond with the old coping skills you used way back then, but which aren’t very productive today.

Some of my clients say that younger parts are often angry, easily offended and very defensive. Some say they’re withdrawn, anxious or depressed. So when stuff happens that makes them feel vulnerable, the parts that feel threatened want to jump in and react the way they did in the past. If this happens to you, it can lead to arguments, wanting to avoid situations, or feeling very anxious and depressed, because you’re caught up in one of your parts that wants to protect you or hide from the perceived threat.

What Is This Noise In My Head?

The different parts can make you feel overwhelmed and maybe a little worried that  something might be wrong with you. “Do I have multiple personalities? Why are all these voices in my head?”

There’s nothing wrong with you. We all have different parts. Some people have an easy time recognizing them; for others, the parts are less defined. Our parts developed over our lifetime to help us cope with stressful life events. So, if you had a difficult childhood — if you were emotionally, physically or sexually abused; if your parents emotionally neglected you; or if your life experiences were difficult or traumatic, it’s likely that your various parts are pretty active.

In my next post, I’ll share how you can learn from your parts and build up your true, everyday showing-up part to help you quiet the noise in your head. When you learn to work with your parts and identify their worries, you can truly connect with yourself and live your life with more ease and purpose.

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Elizabeth Cush, LCPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose.

Photos by Cynthia Magana  andElena Ferrer on Unsplash

Knowing Me, Knowing You

Mid-Life Can Be A Time Of Uncertainty And Anxiousness

I thought that once I got past my 40s I’d have it all figured out. I’d feel centered, grounded; I’d be living my life with purpose and intent. For some women that might be true. For others, myself included, not so much. Instead of being a period when you feel like you have it all figured out, mid-life can be a time of uncertainty and anxiousness. 

Not Knowing Yourself Can Make You Anxious

I found that once most of my kids left the nest, I was thinking more about me — where I was, who I was and where I wanted to be. The realization that I wasn’t sure of the answers to those questions left me feeling shaken, anxious and without a clear picture of my true self.  I’d played so many roles (daughter, partner, mother, friend, student, coworker, colleague) throughout my life that when the time came to just be me I wasn’t sure who I was. 

When you no longer identify with the various roles that you play, or you feel as though they no longer hold true for where you are in your life, it can be unsettling. You’ve got to figure out what you want and need and you’re not sure what that is. You might be asking yourself, “How did I get to this point in my life and not know what I need?”

Not Knowing How You Feel Can Drive Anxiety

When I was growing up, my family didn’t talk a lot about feelings. If your caregivers didn’t demonstrate how to express and process emotions, it makes it really hard to know how you’re feeling when you’re an adult. The same is true if your family didn’t support your having feelings, or if you were punished for expressing strong, difficult emotions, When I felt vulnerable, or when there was a lot of unpredictability in my life, I got really anxious because I didn’t know how to identify and share those feelings. So when it was time to figure out what I wanted, my anxiety peaked and I was left and wondering why I didn’t have a clearer picture of me. 

I’ve written about the impact of your childhood experiences and your attachment to your parents on how you interact with yourself and others. If you’ve experienced childhood abuse or emotional neglect, or if your emotional, spiritual and physical needs weren’t met as a child, it can leave you feeling:

• Anxious
• Disconnected from yourself
• Untethered
• Not feeling truly connected in your intimate relationships
• Wanting more, but unsure how to make it happen

How Therapy Can Help

If this sounds familiar to you, I’d like to share how therapy can help. 

Therapy gives you the time and place to look inward, to explore and process your past in a supportive non-judgmental space. That last sentence might put some people on the defensive: “My parents loved me!” “I’m not going to therapy to tear apart my relationship with my caregivers!” “You can’t make me hate my parents.” 

But therapy isn’t about telling you how to feel about your parents, and it isn’t about painting your parents in an unflattering light. It’s not about laying blame. Therapy is about knowing your true self and how you got there, pimples and all.

When you connect with yourself it's easier to connect with others

Therapy gives you the space to identify your feelings, as they happen, in the moment. You can explore all the parts of you — including the critical, judgmental part; the child parts that get scared easily; the parts that want to withdraw, isolate or disconnect; and the parts that want to fight. When you learn to feel and express your own feelings with compassion, it’s a lot easier to figure out how others are feeling. And that makes you feel more connected to yourself and to those close to you.

If you’re interested in exploring YOU, I would love to talk to you.

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Elizabeth Cush, LCPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose.

Photo by Devan Freeman and Toa Heftiba on Unsplash

Be Kind To Yourself

Everyone makes mistakes, but some of us continue to think about what we could have done better after the event. We beat ourselves up about small things. If you find that you are your own worst critic—harder on yourself than others—maybe it’s time to show a little self-compassion.

What Is Self-Compassion And Why Is It So Hard?

Why is self-compassion so hard?

We seem to be able to offer others, even strangers, compassion when times are tough. Why is it so hard to be kind to ourselves when we are struggling? Some people think, “If I am not hard on myself, I will never get things done.” Others might say, “Self-compassion is self-indulgence, or selfishness.”

Many people think self-compassion means we give ourselves a pass for everything we do. That’s not it. Self-compassion means that we offer ourselves the same message of comfort and understanding that we might offer a friend who was going through the same thing.

Dr. Kristin Neff has done a lot of research and writing about self-compassion. She identified that self-compassion has three components: self-kindness, common humanity and mindfulness. You can read more about her findings here.

The Argument For Self-Compassion

I’d argue that if we don’t take care of our own emotional well-being, we’ll have a hard time helping others when things get tough. If we are struggling emotionally, frustrated with ourselves, or constantly self-critical, it is very hard to give balanced support to someone else. If we can’t accept and love ourselves, faults and all, how can we offer that compassion to others?

Self-Kindness

Believe and be kind to yourself

Self-kindness means that if we are feeling fearful, or sad, or we are questioning our behavior, we offer ourselves words of kindness, instead of criticism. When we imagine what we might say to a good friend who was suffering and then offer those same words to ourselves, we can acknowledge our discomfort and recognize that no one is perfect. This can help challenge our inner-critic, which can cause us to feel bad about ourselves, create anxiety, and keep us from taking chances or trying out new things.

Common Humanity

When times are tough—maybe you’re feeling anxious, depressed, or just having a bad day—if you can remind yourself that everyone has bad days, that everyone struggles, it can ease the intensity in that moment. When we ease the intensity, we can reduce the feelings of anxiety and depression. Here’s a guided meditation to help you.

Mindfulness

Dr. Neff writes that “Mindfulness is a non-judgmental, receptive mind state in which one observes thoughts and feelings as they are, without trying to suppress or deny them.”

When rethinking a mistake, we can get stuck in the “what ifs,” or if onlys.” Learning to come back to the present moment, through mindful breathing and grounding techniques, we begin to understand that thoughts, feelings and behaviors all come and go. Instead of the constant worry about the past or future, we become accustomed to allowing what is. This can help reduce negative thinking, ruminating, self-blame and shame, because we learn not to over-identify with our feelings or thoughts.

How To Move Forward With Self-Compassion

Through self-compassion practice, we can begin to accept our imperfections, and to feel more connected with those around us, because we are all human, and humans struggle from time-to-time. We learn to accept the ups and downs in life as a part of our experience, instead of a reflection of who we are. We learn that the anxious inner critical voice is just one part of us, and with compassionit can be quieted.

Trying anything new takes practice. At first, it might be hard to offer yourself kind, compassionate understanding but keep at it. The more often you can see yourself with love and kindness the easier it becomes.

If you want to bring more self-compassion into your daily life, check out my blog Spring: A Time To Cultivate And Grow Self-Compassion, or contact me, 410-340-8469.

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Elizabeth Cush, LCPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose.

Photos courtesy of Yoann Boyer and Seth Doyle for Unsplash

Managing Anxiety When Things Don’t Go As Planned

When Unplanned Changes Create Stress

I’m not super organized. I don’t have my days planned down to the minute, but I like to know what the day has in store. It brings me comfort and it helps me manage my anxiety. If I know what to expect for the day ahead, I feel more settled. But no matter how organized I am, or how much I plan, things don’t go the way I expect, and that makes me anxious.

I know that life can’t be completely predictable. It would be way to boring if it were. I also know that it’s important to be able to manage change, but anxiety creeps in when you don’t know what happens next. If you’re like me, it’s much harder to manage anxiety in the face of an emergency or even a sudden change of plans.

When your plans do change unexpectedly, you might feel:

unplanned changes can leave you stressed

• Tightness in your chest, or stomach
• A general sense of foreboding
• Resistant to doing something else
• Hyper-focused on how things could have gone differently
• Worried about the new or changed plans
• Stuck and unable to “go with the flow”
• Wary, but unsure as to why
• Angry about having to make changes
• Unsettled and upset

Anxiety Builds When We're Not in Control

Many people manage their anxiety by trying to control their environment. Control over your life and environment gives you the sense that things are right with the world. You tell yourself, “I’ve got this, easy-peasy.”

When that sense of control is shaken, it can feel threatening and scary — and that’s a vulnerable place to be. The feeling that the world could turn upside down without warning creates a lot of anxiety and stress. You feel unsafe, sensing that a potential danger lies ahead. Research has shown that being able to recognize and name your fears can calm you more effectively than avoiding or ignoring them.

Here are 5 steps to help you manage your anxiety with self-care:

1.     Check in with yourself with curiosity. Ask yourself, “What’s happening for me right now? What am I worried will happen?”

2.     Name your fears and worries. Use the list of feeling words I shared in my last post and dive deep to get at the root of those fears. Say it out loud to yourself: “I’m feeling ______ because I don’t feel in control of my world right now.”

3.     Allow the feelings to be present. We’re so used to avoiding difficult emotions, especially if we’ve been traumatized or neglected. And our culture and society reinforces that message. Just watch television for a little while and you’ll get the idea that we’re supposed to move on from difficult feelings. But research has shown that acknowledging how you’re feeling, allowing the feelings to be there, can ease anxiety and depression.

4.     Self-soothe. It’s possible you were never taught how to offer yourself compassion or how to soothe yourself. Placing your hand on your heart and saying a few soothing phrases can help reground you and calm your anxious mind and body. Say to yourself, “I’m struggling right now. We all struggle from time-to-time and this is really hard for me in this moment.” Again with your hand your heart, you can also offer yourself these calming phrases: “May I be safe. May I be peaceful. May I be healthy, and may I live my life with ease.”

5.     Check in with yourself again. With curiosity, ask yourself again how you’re feeling. Check in with your thoughts, feelings and your body. It’s possible that you’re feeling better. If not, ask yourself if you need to repeat the steps again.

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Elizabeth Cush, LCPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose.

Photo courtesy of Nik Shuliahin and Aidan Meyer for Unsplash.

Reconnecting With Yourself

Feeling Different or Flawed: Part 2 in a two-part series

I recently posted about the impact that childhood emotional neglect and abuse can have when you’re an adult: Intentional and unintentional trauma and abuse can leave you feeling that some part of you will never feel truly connected to others  — that maybe you’re just different in some way. Dr. Jonice Webb calls it the fatal flaw.  I also posted my own story, A Story of Survival and Healing: A Therapists Story into Seeing and Being Seen, sharing how trauma impacted me as a person and as a therapist.

Reconnecting with yourself can ease anxiety

Feeling different or apart can make it hard to feel connected from the people in your life you care most about. Or it can make it hard to form new connections. It can leave you feeling anxious because you don’t feel like you’re showing up as your “true self.” But what keeps that distance between you and others isn’t a fatal flaw that can never be healed.

If you’ve felt disconnected from others, there’s a good chance you were never taught how to manage or regulate your feelings when you were growing up. Maybe difficult feelings like anger, fear or sorrow weren’t validated, or you were punished or shunned for expressing them.

Anxiety Shows Up

When you’re taught that feeling and expressing our emotions isn’t safe, and you didn’t have people in your life who modeled how to manage emotions, it’s really hard to figure out these skills by yourself. You become uncomfortable when strong emotions surface, so you push them down, avoid and ignore them. Avoiding the difficult emotions creates a disconnection from yourself because you don’t know how you’re feeling in the moment. Anxiety creeps or jumps in, because your body understands that you’re feeling discomfort and it wants to alert you to any potential danger.

You might feel numb, unable to describe how you feel, or you might find it hard to identify the more subtle emotions. As a result, you use very basic language when describing your feelings:

• I’m angry.
• I’m sad.
• I’m happy.

Those few phrases barely scratch the surface. There are so many ways to describe our different emotional states. Here’s a list of words you can use to better illustrate how you feel. Just to give you an idea of the diverse language of emotion, here are 10 words to express sadness to help you get to the core of what you’re experiencing:

• depressed
• dejected
• in despair
• despondent
• disheartened
• forlorn
• gloomy
• hopeless
• melancholy
• wretched

Reconnecting With Yourself

In order to feel connected to others, you have to be able to connect with yourself first, because when you don’t know how you’re feeling it can be hard to understand how others are feeling. So the first step is to get back in touch with those feelings that you have avoided, pushed down and ignored.

6 Suggestions For Getting In Touch With Your Feelings

Meditate. Meditation allows you to calm your mind and understand your body’s reaction to stress.

Practice mindfulness. Being more present in the moment gives you a greater understanding of your body, your thoughts and your feelings. Pausing and being mindful when you’re stressed and anxious can help you understand your feelings as they’re happening. And when you know what’s bubbling up, you can better soothe yourself.

Journal your emotions. Use the list of emotions try to identify exactly what you’re feeling. When you can name an emotion with authenticity, you might feel your body relax, because you’re allowing yourself to see it and feel it.

Get in touch with the “felt sense.” Try the exercise below to help you better understand what your body is telling you about how you feel. It helps you get in touch with the felt sense and honor what your body has to tell you.

This is an exercise to help you get in touch with your body when feeling difficult emotions.

Offer yourself some compassion. When you’re struggling or you feel like you’re “less than” or flawed, you might blame yourself or feel ashamed. Maybe you’re very critical of the mistakes you make or maybe you get caught up in the things you should have done or said. Offering yourself compassion can calm and soothe you in times of stress.

Share your story with a counselor. Finding a therapist who specializes in trauma and attachment, and childhood emotional abuse can help you feel understood and seen. Therapy can help you learn how to reconnect with yourself in meaningful ways.

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Elizabeth Cush, LCPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose.

Photo courtesy of Samuel Dixon for Unsplash.

Seeing And Being Seen: My Story Of Survival And Healing

Me as a young girl

Earlier this year I decided to write what I thought would be a “how therapy helped me become a better therapist” story. Over the years, I’ve been in and out of therapy to help me manage my anxiety and depression. I created what I thought was a vulnerable, open piece that shared how my own therapy helped me learn to cope with trauma and how each of the therapists I’d worked with led me to insights that help me be a better therapist today.

I submitted the piece to colleagues who have a contributor’s blog on their website, The Practice of Being Seen. Although I felt I’d been open, honest and vulnerable, I was told that the piece didn’t go deep enough into my story. I think one of the comments they had was, “We want to know about you, not your therapists.”

I went back to the computer and started again. After multiple edits and rewrites, it turns out that the story I needed to tell was a much different, much more personal story — the story of being the survivor of childhood sexual abuse. You might wonder, “Why anyone would want to share that story? Isn’t that too much to share with the world?” That’s precisely why I needed to tell it.

I recently had the honor and pleasure of attending a talk by author, speaker, researcher, social worker extraordinaire Brené Brown who said, “When we deny our stories, they define us. When we write our own stories, we write the ending.” I knew then it was time for me to write my own ending.

When we hold our stories so close that they rarely see the light of day, the story remains the same. For me, avoiding the story created a negative feedback loop. For years I felt damaged by the abuse, because all I could feel was the shame of what happened. Avoiding what happened, and the feelings associated with it left me feeling disconnected from me and those around me. I needed to retell my story from a place of strength.

Writing my story, A Story of Survival and Healing: A Therapists Journey Into Seeing and Being Seen, has been a difficult, raw and extremely empowering experience. As Anne Lamott writes, “It's good to do uncomfortable things. It's weight training for life.”

Let me know your thoughts and if you’re ready, start writing your own story.

How To Manage Fear

Fear can make us feel isolated

Fear is one of those emotions that gets a bad rap, In our society fear is often identified as a weakness. We even have slurs for people who we deem scared or fearful: sissy (or worse), wuss, scaredy cat or wimp. However, fear often lies beneath other more acceptable emotional states like grieving, feeling anxious or being angry.

Why Do We Have Fear?

Fear is a natural, primal response to a perceived threat. According to Merriam Webster fear is:

“an unpleasant often strong emotion caused by anticipation or awareness of danger.”

Way back in the day, when we were being chased by lions or other predators, our fear kept us on our toes, ready to fight or flee. Fear kept us safe. And fear still keeps us safe. When we sense a threat, we guard ourselves both physically and emotionally. The problems come when we live with fear as a constant companion, and it creeps into how we manage our everyday life.

Fear In Modern Life

Early childhood trauma, childhood emotional neglect, sexual abuse or assault, and physically and/or emotionally abusive relationships can all manifest themselves in a deeply held sense that you’re not safe. Your mind and body want to protect you so they’re ready for danger all the time.

This constant underlying level of fear can make even mundane tasks seems scary or dangerous.

I know that fear has kept me from exploring new opportunities or opening myself up in new relationships. There were times when I even found it difficult to make phone calls because it didn’t feel safe. Because of my fears, I often felt stuck, lonely, afraid, disconnected and isolated. My own therapy has helped me to understand how my fears keep me from connecting with others and myself.

How Fear Shows Up

Because fear often lurks below the surface of our consciousness, it can show up in many different ways, and we don’t often recognize it for what it is. Here are a few ways that fear can present itself:

• Anxiety — This is the fear of situations and things that are uncertain or that you feel you can’t control.
•  Social Anxiety — This is the fear that others are judging you. You worry that you might embarrass yourself.
• Grief  — This can include fear of the future, fear of death and fear of being alone.
• Fear of rejection — This can keep you from opening yourself up to others.
• Fear of abandonment — You might make you cling to those you love because you worry they will leave you.
• Anger  — Anger can mask fear. For some people it’s easier to feel angry than it is to feel scared.
• Fear of failure — This keeps you from trying new things.

No matter how fear shows up in your life, it can leave you feeling anxious, depressed, stressed and stuck.

Overcoming Fear Might Not Be The Answer

Most people manage their fear by avoiding the things they’re afraid of. If you worry about being judged by others, you avoid places where you might meet new people. If you’re afraid of rejection, you avoid opening yourself up to others. If you’re afraid you’ll be abandoned, you avoid confrontation, and you often put others’ needs before your own. If you’re grieving, you might fear you’ll never get over it, and you tell yourself it’s time to move on. If you’re scared of being emotionally hurt, you might lash out in anger to avoid feeling that pain.

The problem with using avoidance to manage your fears is that it’s only temporary relief. Ultimately, avoiding situations that make you fearful can leave you feeling anxious or depressed because you want to overcome your fears. You want to change, but you can’t do so if you constantly avoiding what you fear. Avoiding your fears makes you feel stuck where you are, disconnected from those you love and care for, and worrying that maybe there’s something wrong with you. 

Facing Fear With Compassion

Facing fear with compassion

 It’s not possible, or even desirable, to overcome fear completely. If we did, we would no longer sense real danger, and knowing when to protect yourself is a valuable tool for survival. What we can do is learn to how live with our fears.

Being afraid can be physically and emotionally uncomfortable. You sweat. Your heart rate increases. Breathing becomes shallow. It can be hard to swallow. Your stomach or head might ache and you might begin to shake. All of these bodily sensations alert you to possible danger ahead. And then there’s your brain. It’s probably telling you to get away from whatever it is you’re fearful of. Although your body and mind are telling you to run away from or avoid the scary things, research tells us that the best thing we can do (when there is no actual danger) is to be open and curious about our fears.

Now I get that you’re probably saying that leaning into your fear is the last thing you want to do! But if you allow your fear to exist, if acknowledge it, if you’re open it and willing to explore what your fear wants you to know with compassion, it can actually reduce the fear response. Sounds crazy, right?

An Exercise To Help You Manage Fear

Here’s an exercise you can try the next time fear is keeping you from living your life fully:

If you find you’re avoiding something because the idea of it makes you uncomfortable, find a quiet place and really tune into your body.

What physical sensations do you notice?

• Is your chest tight?
• Are your breaths shallow and quick?
• Can you feel your heart racing?
• Are sweating a little
• Does your throat feel constricted?

Accept whatever sensations you experience. Take a few slow deep breaths. Breathe into any tension you might feel in your body, and imagine the tension melting away as you breathe out.

Now check in with what’s going on in your head.

What are you telling yourself? Are you…

• Worried you’ll embarrass yourself?
•  Worried that others will be judging you?
• Afraid you’ll make a mistake, or be rejected?
• Worried that by feeling your fear you’ll get sucked into it or that feeling your fear will make it worse?

I want you to acknowledge all those uncomfortable thoughts. You can say to yourself, “Wow, I’m really scared and struggling right now.”  Sometimes it can help to place a hand on your heart and say, “This is so hard. I’m so afraid to ______.” (You fill in the blank.) Try to hold your fear with compassion.

Take some more time to check in with your body once again. Notice if any of the physical sensations have changed. Are they more intense? Have they lessened? If you’re still feeling the strong physical presence of fear, take a few more deep breaths, breathing into tension and imagining the edges of that tension softening just a little. 

Now, imagine that your fear is there in the room with you. What does it look like? What color and shape is it? If you have the supplies on hand, draw a picture of it. If not, create a mental picture of the fear.

Get Curious About Fear

Once you have a clear sense of how the fear feels and looks, ask it if it would be willing to let you get closer. Ask it if it’s willing to let you be curious about why it’s showing up. If it feels safe, ask the fear what its worries are and what it wants you to know. Often, our fear wants to protect us, to keep us safe. Maybe it’s worried that you’ll be hurt and wants you to stay at home so you’ll never be hurt again. Maybe it’s worried that you’ll be overwhelmed by grief, and so it wants you to stop thinking about it and move on.

If you can, thank your fear for wanting to protect you. Acknowledge that it’s kept you safe, but that now it’s time for it to step back and let you move forward, so you can take some chances and feel your feelings. When you can appreciate and feel gratitude for your fear and how it’s protected you all these years, it can open up space inside you and calm your body.

It might be too hard to be curious about your fear because it still doesn’t feel safe. If you’re not ready to investigate your fear, that’s OK. Instead, I want you to ask your fear if you can just sit with it for a bit. Allow the fear to be present. Take a few deep, cleansing breaths. Notice where you feel it in your body and continue to offer yourself compassion.

Moving Forward And Facing Your Fear

If you’ve experienced childhood trauma or childhood emotional neglect and you want help managing your fears I’d love work with you on this journey. Please send me an email or call me at 410-340-8469.

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Photos courtesy of Milada Vigerova andGiuila Bertelli for Unsplash.

Elizabeth Cush, LGPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose.

When Stress Gets Overwhelming

At times I get overwhelmed by stress and anxiety. Usually it’s because I have too many things to do. Sometimes, just the thought of adding something else to my busy life makes me stressed. Other times, something unexpected pops up and leaves my well-laid plans in shambles, and then I have a hard time staying relaxed and calm.

If you’re overwhelmed by stress and anxiety here’s how you might be feeling:

Stress can leave you feeling overwhelmed

• You have lots to do but don’t know where to start.
• It’s hard to concentrate and focus.
• You lack motivation.
• It’s hard to fall asleep or stay asleep because your worries play on a continuous loop in your head.
• You’re irritable with those you care about.

It’s Hard To Manage If You Feel Overwhelmed

When you’re stressed, even daily tasks like doing the dishes, laundry, shopping or taking the dog out can feel like a burden. Today I completely avoided vacuuming. I really wanted clean carpets, and I knew it would only take a couple of minutes to do it, but guess what? I didn’t do it because the idea of having another thing on my plate left me feeling totally stressed out. I told myself, “I’ll do it tomorrow.”

Not vacuuming for a day isn’t a big deal. The problem comes when you’re constantly avoiding stuff just to avoid the stress and anxiety. Then things begin to snowball, leaving you more stressed out than you were to begin with.

How To Manage Your Stress

You may not be able to eliminate stress from your life completely, but you can find ways to manage it so you don’t feel as overwhelmed or anxious. Here are some tips that have worked for me and my clients:

• Keep to-do lists short. Long lists can add to your stress. Make the list manageable enough to complete easily in a day. I suggest no more than four items on your list. If you quickly cross them all off, you can always make another list — or just revel in your productiveness!
• Start small. Begin with the easiest thing on the list. If making that phone call that you’ve been putting off feels like too much, put the dishes in the dishwasher first. Sometimes checking off items on your list gives you the motivation to do more.
• Practice mindfulness when doing your to-dos. When you’re doing one task and you’re also busy thinking about and planning the next thing, or you’re multi-tasking, you’re creating more stress for yourself. Paying close attention to what you’re seeing, hearing, tasting, smelling and touching while doing the task at hand allows you to get out of your head and into what’s happening now, right in front of you. And that can calm your frazzled nerves.
• Create some time for you. Take a few minutes out of your day to sit and have an herbal tea, or whatever sounds good to you. It’s important to take care of yourself, even if that means you’re just taking time to get a drink of water, a snack, or go to the bathroom.
• Be kind to yourself. If that voice in your head is yelling at you all the time, you might think it would motivate you — but the reality is, it’s just making you feel bad about yourself and adding to your stress. Feeling bad can take the wind right out of your sails, leaving you feeling unmotivated once again. So instead of being overly critical, how about offering yourself some kindness? Say to yourself, “Today I didn’t get as much done as I wanted, but I did cross two things off my list. I will face challenges, and I’m OK with the things I accomplished.”

If you frequently feel overwhelmed and would like some help with managing your stress, please send me an email or call me at 410-340-8469 for a free 15-minute consultation.

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Elizabeth Cush, MA, LGPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose.

Photos courtesy of Aidan Meyer and Tamarcus Brown for Unsplash.

Cultivate And Grow Self-Compassion This Spring

I love seeing the spring flowers break through the ground at this time of year. That first crocus blooming on a chilly day always makes me smile. When I hear the sound of robins chirping in the trees, I think that they, too, are excited for warmer weather and sunnier days.

But, for some people, springtime isn’t always a happy, hopeful time of year. You might feel disconnected from the people in your life and wonder what you’re doing wrong. Maybe you’re feeling that it’s time to make some changes in your life, but you don’t know where to start.

Depression and anxiety make it hard to grow and change

If you feel stuck, the changes spring brings can be a constant reminder of your immobility, which can bring on feelings of intense anxiety and depression.

Maybe you feel stuck because:

• You lack motivation.
• Your inner-critic is harsh or demanding
• The idea of making changes leaves you anxious or scared.
• You don’t believe that you have much to offer.
• You get overwhelmed easily.
• You feel disconnected or numb.
• You yearn to connect with others but fear rejection.

Often, feelings of inadequacy or inferiority generate fears that keep you stuck. Then you feel bad about yourself because you worry that you won’t ever move forward or make changes. The more you avoid making changes, the worse you feel, and you get caught in a cycle that spirals downward and leaves you feeling anxious and depressed.

Practicing self-compassion can help ease depression and anxiety

Instead of beating ourselves up for not making changes, or telling ourselves we’re lacking in some way, let’s make spring a time to change how we think about ourselves!

If we can learn to see ourselves with compassion, to embrace our imperfections and accept our fears, we can start to embrace differences in others. This opens us up to the possibility of new connections.

When we allow ourselves to be human, to make mistakes and respond with compassion, we begin to understand that we’re not alone in our struggle. Our sense of isolation recedes, the self-judgment softens, and that can ease the anxiety and depression.

What is self-compassion?

Self-compassion sounds like a great idea, but what exactly does it mean? Through extensive research, Dr. Kristin Neff found that self-compassion has three components—self-kindness, common humanity and mindfulness. You can read more about her findings here.

5 steps to help you cultivate self-compassion

What does practicing self-compassion look like in day-to-day life? Here are some things that have worked for me and for my clients:

1. If you’re always beating yourself up about mistakes or things you wish you’d done differently, remind yourself that we all struggle from time to time. Everyone has challenges. In fact, you probably know someone who’s having hard time right now, and there are probably people in your community you see every day who are struggling, and there are definitely people all over the world who are experiencing their own challenges. So in these difficult moments remind yourself, “This is really hard right now. I’m struggling, and we all struggle at times because we’re human.”
2. Practice self-compassion and loving kindness meditations.
3. When you feel anxious or stressed, place your hand on your heart, close your eyes and tell yourself, “I’m here. I will always be here, and I will always love you.” Sometimes making a loving statement to yourself is difficult. If this statement is too hard, instead you can say, “I am here and my intention is to love you.”
4. Practice mindfulness. This helps you understand that although the present circumstance might be hard, life is full of ups and downs, and things won’t always be as hard as they are right now.
5. Imagine what someone close to you might say to you if he or she knew you were having a hard time and repeat those words to your self.

If you would like help cultivating and growing your self-compassion and need some guidance for your journey, please email or call me at 410-340-8469.

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Elizabeth Cush, MA, LGPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose.

Photos courtesy of Elizabeth Cush and Brooke Cagle for Unsplash.

Uncovering the Roots of Anxiety and Stress

Therapy can be a fascinating process. Some people compare it to peeling an onion. Each layer offers new insights and understanding. Case in point — many of my clients come to me because they want to learn how to manage their stress and anxiety more effectively. As therapy progresses it becomes evident that they’re not just stressed about what’s going on in their lives today. What triggers their anxiety are deeply rooted negative thoughts and feelings they have about themselves. These thoughts often determine the stories we tell ourselves about who we are.

Some of the deeply held negative beliefs that my clients have shared in sessions include:

• I am not enough.
• I don’t matter.
• I will always disappoint those who care about me.
• I am unlovable.
•  I am flawed.
• If they knew the real me, they wouldn’t like me.
• I should not be forgiven.

My clients are often surprised to learn that their situation is not unique. I’m not saying that each individual isn’t unique, but I have many clients who hold similar beliefs about themselves, because of their past experiences.

Doing the Deeper Work

Uncovering these beliefs often takes time because they’re unconscious, barely showing themselves when your anxiety starts to ramp up. As our work together progresses, trust begins to grow, and the deeper work begins. Sharing stories and impressions of past experiences in therapy can open the door to recognizing the messages you received growing up. Often, what I call the critical inner voice (or Negative Nelly), originates from experiences we had in those early years.

Because these messages are so painful and difficult to process, they’re often pushed down below the surface and bubble up through negative self-talk. That inner critic’s message can lead to anxious or depressed feelings. Therapy helps by bringing those negative messages to light. You can determine where they stem from, what drives them, and whether they are legitimate.

When Trauma and Emotional Neglect Aren’t Resolved

If you were emotionally, sexually or physically abused in childhood and that trauma wasn’t resolved or validated, it can leave you feeling inadequate or “less than” when you’re struggling. The same can be true if you were told to buck-up, to get over it, never show to when you’re hurt. These events and messages can also lead to being disconnected from your physical and emotional experience in adulthood, which makes it hard to know how you’re feeling. This can leave you uneasy or numb.

Mindfulness and Meditation Can Help

Mindfulness and meditation can help make you more aware of your negative thoughts and allow you to be more comfortable with your difficult feelings. Finding and practicing self-compassion also plays an important role in letting go of the negative self-talk that comes so easily when we make mistakes, or we embarrass ourselves through our actions or statements. Self-compassion acknowledges that we’re human and often make mistakes and that, although we all suffer, this too will pass. It also creates a space to offer yourself some support and comfort.

Therapy Can Make a Difference

If you’re suffering from trauma-related anxiety or depression, and it feels overwhelming, therapy can help. It’s important to find a therapist you feel comfortable sharing with and opening up to. You want someone who you feel will understand, empathize and support you in your journey forward. If you struggle with anxiety or depression that might be related to past trauma, please call me at 410-340-8469 to begin the journey to healing.

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Elizabeth Cush, MA, LGPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose.

Photos courtesy of Joshua Earle and Ashley Batz for Unsplash.com

You Are Your Own Worst Critic

I woke up last night a bunch of times — each time with a different worry. Throughout the night I was rethinking plans for taking some time off, worrying about work and giving myself a hard time about things I need to get done but have been putting off. I woke up in a miserable mood. I was really down on myself.

Does this happen to you? Maybe it’s not when you’re trying to sleep; it could be at any point during the day when you’re caught up in your thoughts, and you’re being really hard on yourself. Suddenly you feel like poop.

When Your Life Makes You Anxious

When I’m worrying and feeling bad about myself, I tend to get cranky with others and annoyed by things that normally roll off my back. Suddenly, even a small irritation becomes a big deal. Some of my angry thoughts this morning: Why is my husband chewing so loudly? The dog needs to stop barking, NOW! What the heck, my computer is so slow! I need a new one.

As I sat with these angry thoughts, I realized that my worries during the night left me feeling stressed, anxious and really unhappy with myself and my life. Instead of allowing those feelings to color how the rest of my day would go, I decided it was time for a little self-compassion.

Practicing Self-Compassion

I did a short, guided meditation to promote self-compassion and felt so much better! It reduced my anxiety, generated feelings of love and compassion for the struggle I was having, and allowed me to feel less irritable and anxious. Research has shown that practicing self-compassion reduces anxiety and generates feelings of goodwill towards self and others.

Want to try it for yourself? Below is a short, guided meditation on self-compassion. 

Having Compassion For Others

Regardless of your political views, right now the world feels extremely polarized, and social media can make us feel as if it’s “Us versus Them.” This can leave you feeling anxious, disconnected and stressed. Through a self-compassion practice, we can begin to accept our imperfections and feel more connected with those around us, because we are all human, and humans occasionally struggle. We learn to accept the ups and downs in life as a part of our experience, instead of a reflection of who we are.

If you’d like to explore more ways to silence your inner critic by practicing self-compassion, please call me at 410-340-8469 or email me.

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Elizabeth Cush, MA, LGPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose.

Photos courtesy of Ben White for Unsplash.com.

Do Anxious Parents Raise Anxious Kids?

Anxiety is sneaky — so sneaky that we often don’t realize we have it until it’s a part of our daily lives. I didn’t recognize that I was experiencing anxiety until I was over 40 years old. I just thought I was irritable, stressed, introverted. When I began to recognize that my anxiety caused these things, I took a look back at my life and began to understand how often it showed up. After I saw the impact anxiety had on me, I worried about how much my anxiety had affected my kids.

The thing about anxiety is that you can pass it down to your kids without even trying or knowing that it’s happening.

Anxious Parents = Anxious Kids

Studies have shown that anxious parents can lead to anxious children. And it’s not genetics; the kids aren’t born that way. One of the ways children learn is by modeling the behaviors of others, then imitating them and internalizing them. Anxiety is one of those behaviors. If your child sees you getting stressed out or irritated before taking them to school, he picks up on your anxious feelings about going to school. If this occurs regularly, , your child might then develop her own anxieties about going to school. Your children can pick up on your anxieties in other areas, too, like social situations, making phone calls, phobias, when things are out of your control — you get it.

My children have manifested anxiety in their own ways: a fear of bugs (me too), anxiety attacks (I’ve had them) and social anxiety (I get it). This is not the legacy I wanted to pass down to my kids.

Learning To Manage Anxiety

The good news is that other studies have shown that parents who learn to model healthy ways of managing their anxiety have children who are less likely to develop anxiety themselves. When kids see their parents managing their anxiety in healthy ways, they learn how to manage their own anxious feelings. When I realized that I’d been anxious a long time, I discussed it with my kids and shared the ways I was learning to manage it.

My previous post gives some awesome tips from a colleague on how to help you manage your children’s anxiety. Below are a few suggestions for healthy ways to manage anxiety that you can model for your children:

• Practice calming techniques together when you’re not stressed out. Creating space to calm yourself when you’re feeling at peace helps you access that calm place when you’re stressed.  Involving your children will help them access it too. Meditation, breath awareness, yoga, mindful drawing and sitting quietly are all good ways to practice.

• Pause before reacting. Anxiety can make you very irritable and short-tempered. If you’re stressed or feeling uncomfortable, you might lash out at those you care about in ways you’ll regret later. Take the time to pause and take a deep cleansing breath, acknowledge your anxious feelings, think about what you want to say and how you want to say it. For example, maybe you’re driving in heavy traffic and your kids are singing or talking loudly in the car. Because you’re anxious about the traffic, you might find yourself yelling at the kids to be quiet. Instead, take a deep breath, recognize that you’re anxious and think about what you need from your kids to help ease your anxiety. You might then be able to say something like, “It’s super busy on the roads right now and it’s stressing me out. It would really help me if you guys can keep it down so I can pay attention to all the cars on the road.”

• Be kind to yourself. Anxiety often gets activated when we make mistakes or forget things. Beating yourself up only increases your stress. Try offering yourself words of comfort and support: “Oh no! I dropped the eggs! But that’s OK, everyone makes mistakes,” or “I missed my dentist appointment! That happened because I have a lot on my mind. But it’s OK because I’m human and sometimes I forget things.” Saying these phrases aloud shows your children that no one is perfect, and being imperfect is a part of life.

Therapy Can Help You Manage Anxiety

If you’re having trouble managing your anxiety and stress, counseling can help. It helps you understand what your triggers are and how they developed. Therapy provides support and a safe place to share your thoughts and feelings. A therapist can also help you figure out what strategies work best for you to help you manage more effectively. If you’d like to find out if therapy might help you, please call or email me.

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Elizabeth Cush, MA, LGPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose.

Photos courtesy of Caleb Jones and London Scout for Unsplash.com.

Parenting Through Anxiety: Supporting an Anxious Child While Managing Your Own Anxiety

This week I have the pleasure of sharing a guest post by Sarah Leitschuh, MA, LMFT. Sarah is a Licensed Marriage and Family Therapist and owner of Sarah Leitschuh Counseling, PLLC. She provides therapy services, groups, educational workshops and supervision services in Eagan, MN. Sarah works with parents who are overwhelmed and burnt out, as they figure out how to care for their children, nurture their relationship with their partner and attend to their own well-being. Prior to opening her own practice Sarah worked at a non-profit agency where the primary focus of her work was providing therapy for children who had experienced abuse.

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Have you ever felt like your anxiety has gotten in the way of parenting the way you would like?  You are not alone.   As parents, the experience of our own anxiety and parenting can be a tricky combination; this is especially true when our child also experiences anxiety.  It is not uncommon for parents and children to feel like they trigger each others' anxiety.   Yes, it can be challenging to support our children when they are anxious and manage our own anxiety at the same time.  But, it can be done.  Below you will find five tips that you may find helpful to consider when you find that anxiety is at play for you and your child.

1.   Be mindful of which emotions you are experiencing and which emotions your child is experiencing.  

It is important to remember that our children's emotions don't always match our own.   Being clear on who is anxious is an important part of determining how to respond to the anxiety.    Is your child anxious?   Are you anxious?   Are you both anxious?  

2.   Utilize calming strategies. 

Often times, anxiety can be so intense for children that it is difficult for them to share much information about their anxiety with us.    By walking your children through some calming strategies, you may help them alleviate some of the immediate intensity of their anxiety while also getting the benefit of the use of these calming strategies yourself.

3.   Assess and process the situation causing anxiety and support your child in deciding how to move forward.  

I specifically encourage parents to be purposeful in taking a supportive role instead of taking on responsibility to resolve their child's anxiety because we want to empower our children to develop the skills needed to cope with the anxiety they experience.    In the long run, helping our children feel confident in their ability to respond to anxiety-provoking situations helps them successfully interact with the world as they get older while also taking some pressure off of us to always have the answer for them (thus reducing a parent's anxiety).

4.   Don't hesitate to ask for outside support for yourself and your child. 

If you feel so intensely anxious that it is hard to support your child through an anxiety provoking situation, it is ok to ask others to help you do so.    I also encourage parents to have a strong support system of family, friends, other parents, and even professionals that they can talk to about the situations that make them anxious, so that their own anxiety doesn't spill into interactions with their child.

5.   Try to consider your anxiety as an opportunity to connect with your child.  

In my work with children and teenagers who experience anxiety, one of the things that they tell me they find to be most difficult is the belief that no one understands their experience of anxiety.    As a parent who experiences anxiety, you may have a unique opportunity to connect with your child through the shared experience of anxiety.  Sharing your understanding of anxiety and how you’ve worked through it may help your child feel more understood and less alone. I encourage you to consider how to share this type of information in a way that is helpful to your children without minimizing their experience or burdening them with your worries.

I hope that you find these tips helpful in figuring out the way to best support your anxious child, while also taking care of any of your own anxiety that may pop up.  Please feel free to leave a comment sharing other tips that you’ve found helpful for your family.

You check out Sarah's website or follow her on Twitter, Facebook,

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Elizabeth Cush, MA, LGPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose.

Asking for Help and Setting Boundaries During The Holidays

Over the last few weeks I’ve shared some tips on how to manage holiday stress when you’re feeling overwhelmed. You can see the full post with 30 tips here, and the shorter posts on self-care and how to get organized to reduce your stress, for those who like to consume information in smaller chunks. 

This week I’m sharing tips on how to ask for help and set boundaries over the holidays. For some of us, creating, setting or keeping boundaries can be super hard. We feel guilty about saying no, we help others and often put their needs before our own, we don’t want to be a burden to others when asking for help, and we worry that others will be mad at us if we do say “no.”

Without clear boundaries you might feel underappreciated, irritated with others, taken for granted, anxious, stressed out, and you might not know why you feel overwhelmed with all of these feelings.  

Setting Boundaries Can Reduce Your Anxiety And Stress

Setting limits and creating boundaries allows you to tell others what you want or need without feeling guilty, you feel less burdened and you establish healthier relationships.

Say “no.”

Saying “no” isn’t easy, but saying “yes” to everyone and everything often leads to anxious, overwhelmed, resentful and irritated feelings.

Ask for help.

Asking for help can be difficult for people pleasers. You hope others will know what you want because asking for help feels vulnerable and needy. You might think your partner, friends or family can read your mind, but it’s not likely! The thing is, when you ask friends and family to help take care of the kids, your dog, or whatever it can relieve your stress and anxiety. Expressing what you need also allows others to help you out, and that can make them feel good too.

Manage others’ expectations.

Promising everyone everything they ask for will only lead to you feeling even more overwhelmed. Let your family and friends know your limits and stick to them. You’ll be able to accomplish what you need to do and you’ll feel more productive and empowered.

Let go of perfectionism.

I love Pinterest, but having happy holidays doesn’t mean that you have to try every Pinterest idea to create that “perfect” holiday experience.

Be kind to yourself.

When you forget to order something or forget to be somewhere you were supposed to be, know that you are not alone. Thousands of us out there are forgetting things, too. Instead of beating yourself up, offer yourself some words of comfort and know that you’re human, just like the rest of us.

A good resource to help you in this process is the workbook, Setting Boundaries Without Guilt by Sharon Martin, LCSW.  She writes, when you’re a people pleaser and are always doing for others “you compromise your own needs to make other people happy.”

Counseling can also help you learn how to set healthy boundaries so that you can live your life with more self-confidence and less stress, anxiety and resentment. If you think counseling might be helpful to you call me @410-340-8469 or email me.

Photos courtesy of Ian Schneider and Ellie Lord for Unsplash.com.

Preventing Stress This Holiday Season

Making yourself a priority can be difficult anytime, but it's even harder during the holidays. This week, my post focuses on ways you can take care of yourself while managing the season's craziness. I posted 30-tips to help you make it through New Year's a couple of weeks ago and over the next month I'm breaking it down by topic. Last week’s post provided tips on keeping you organized and your life under control to help you reduce stress and anxiety during the holidays and this week is all about taking care of yourself.

Practice mindfulness

When stress overwhelms you, the sights, sounds, smells, tastes and sensations of the season and the holidays can be soothing. I know that frantic shoppers might not seem very calming, but if you take a deep breath and pay full attention to your senses, your body can relax and you might find something to appreciate in all of the craziness.

Allow feelings, even the icky ones

Let yourself feel your feelings, and know they, too, will pass.

Take time to enjoy the holiday

If we’re caught up in all that needs to be done, we forget why we’re celebrating.

Get a good night’s sleep

A good night's sleep reduces stress, is good for your body, and does wonders for your outlook on the day.

Eat healthy

Your body will thank you. Eating junk food can make you feel lethargic, bloated and uncomfortable.

Take time each day for self-care

Self-care can be as easy as reading for pleasure or taking a walk, just spend some time doing things that nourish your spirit.

Find time to relax

Calming your mind and body can help recharge you for the next task or challenge.

Fit exercise into your to-do list

Burning off that excess energy and stress does wonders for anxiety.

Check in with yourself

When stress and anxiety hits ask yourself, “What do I need in this moment?” and pay attention to those needs. If your body is screaming at you to take a break and relax, then do it!

I hope you have a happy holiday, but sometimes, no matter how much you try to take care of yourself, you still end up feeling overwhelmed, stressed, depressed or anxious. If you’re struggling this holiday season, know that you’re not alone. The holidays can be a very difficult time and therapy can help you talk about what’s bothering you, grieve for those you’ve lost or help you to process the difficult life experiences that keep you from moving forward. 

If you're wondering whether counseling is for you and you would like to talk about it please reach out. 

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Elizabeth Cush, MA, LCPC is a therapist in Annapolis helping adults manage their stress and anxiety. She owns and operates Progression Counseling — 410-330-1979.

If you'd like more self-care tips during the holidays check out Laura Reagan's LCSW Therapy Chat Podcast episode #61.

Photos courtesy of Samilla Maioli and Kash Goudarzi for Unsplash.com.

Keeping Anxiety In Check While Keeping Up With The Holidays

The holidays can be a stressful time. Whether you’re hosting an event, attending holiday parties, spending the holiday alone, traveling, or you have a long list of presents to buy, the holidays can create or ramp-up anxiety. Recently, I posted 30 tips to help you survive the season but over the next few weeks I'm breaking them down by topic. This week my tips will help you feel more organized and in control this holiday.

Keeping to-do lists short and can reduce holiday stress

Keep to-do lists short

Limit your lists to items you can realistically accomplish within an allotted time frame. If needed, allow yourself to let some things go. Looking at unfinished items on your list can add to your stress.

Organize your to-do lists by location

If you have three stores to visit, try to group your errands so you’re going to places that are near each other. Or you can organize your trip by the things you need to buy. For instance, if you’re grocery shopping for the week you can also stock up on the non-perishables needed for the holidays like stuffing mix, or turkey broth.

Budget your money realistically to reduce future stress

You don’t want to go into extreme debt trying to create a perfect holiday, only to find you are totally stressed out later because of all the bills.

Budget your time

Set time aside some time to do a little each week. If you put off everything until the last minute, you’re only causing yourself more stress and anxiety.

Focus on the task instead of worrying about what's next

Worrying about what you need to do tomorrow, or the next day, or the next can be paralyzing. Try to stay in the present moment and focus on what you need to do today. “Whatever is going to happen will happen, whether we worry or not.”
― Ana Monnar

When you’re stressed, take a moment to breath deeply a few times

Imagine a soothing presence as you breath in, and a letting go of the stress as you breath out. Focusing on your breath can ground you and help your body relax.

Keep it simple to avoid holiday burn-out

It’s easy to over think things, and get stuck worrying about making everything “just right,” but this can lead to holiday burnout. When deciding what gifts, food, or decorations you need, try not to get too caught up in finding the perfect ______ (you fill in the blank). 

Sometimes, no matter how hard we try to avoid or manage the holiday stress and anxiety, it can still overwhelm us. If you're struggling and feel you might need additional support, counseling can help. Counseling provides a safe, supportive, non-judgmental space to talk about what's happening. It also helps you find strategies to manage your stress and anxiety that work for you. Please call or email me if you think therapy might help you manage the stress of the holidays.

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Photo courtesy of Olu Eletu for Unsplash.com.

Elizabeth Cush, MA, LGPC is a licensed therapist who works with high-functioning adults and adolescents experiencing anxiety and stress. She owns and operates Progression Counseling in Annapolis, Md.

How to Manage Anxiety Through the Holidays

Having anxiety can be tough on any given day, but it can be worse this season. The holidays create the perfect storm that makes you feel buffeted by emotions, overwhelmed by the mounting waves of to-do lists, and wanting to take shelter to avoid all the stress.

I’ve put together a list of things you can do to help you manage your anxiety and stress through the holidays and into the New Year. There are 30 tips, and you don't have to implement them all at once. If the idea of 30 stress reducing tips stresses you out and makes you want to close your browser right now, take a slow, deep breath. Over the next few weeks I will break these down into more manageable chunks, so that you too can enjoy a less stressful, more enjoyable holiday.

30 Tips for Reducing Holiday Stress

1. Create manageable to-do lists for the day or week. If your to-do list is 50 items long, it’s bound to make you feel more anxious. You want a list that you can actually get done.

2. Organize your to-do lists by location. If you have three stores to visit, try to group your errands so you’re going to places that are near each other.

3. Manage your expectations about how much you can get done each day. Remember, if you’re putting pressure on yourself to get way more done than you realistically can, you’re just adding to your anxiety. Allow yourself to let some things go.

4. Keep your regular sleep habits. Getting a good night’s sleep does wonders for your outlook on the day. It reduces stress and it’s good for your body.

5. Eat healthy. Your body will thank you. Eating junk food can make you feel lethargic, bloated and uncomfortable.

6. Ask for help. You might think your partner, friends or family can read your mind, but it’s not likely! Ask friends and family to help take care of the kids or your dog if you have a long day of working and running errands. Expressing what you need allows others to help out.

7. Let go of perfectionism. I love Pinterest, but having happy holidays doesn’t mean that you have to try every Pinterest idea to create that “perfect” holiday experience.

8. Take time each day for self-care. Self-care can be as easy as taking the time to read for pleasure, just spend some time doing things that nourish your spirit.

9. Find time to relax. Calming your mind and body can help recharge you for the next task or challenge.

10. Budget your money realistically. You don’t want to go into extreme debt trying to create a perfect holiday, only to find you are totally stressed out later because of all the bills.

11. Budget your time. If you put off everything until the last minute, you’re only causing yourself more stress and anxiety.

12. Manage others’ expectations. Promising everyone everything they ask for will only lead to feeling more overwhelmed. Let your family and friends know your limits.

13. Allow yourself to defy tradition. Before you cave in to the pressure of “we’ve always done it that way,” ask yourself if that’s really how you want to do it or if there’s a simpler, less stressful alternative.

14. Say “no.” Saying “no” isn’t easy for many of us. We worry we’ll hurt feelings or make others mad at us, but saying “yes” to everyone usually leads to anxious, overwhelmed, resentful and irritated feelings.

15. Be okay with making some mistakes. Letting perfectionism go can be liberating, but we also need to be kind to ourselves. When you forget to order something or forget to be somewhere you were supposed to be, know that you are not alone. Thousands of us out there are forgetting things, too. Instead of beating yourself up, offer yourself some words of comfort and allow that you’re human.

16. Fit exercise into your to-do list. Burning off that excess energy and stress does wonders for anxiety.

17. Take time to enjoy the holiday. If we’re caught up in all that needs to be done, we forget why we’re celebrating.

18. Practice mindfulness. The sights, sounds, smells, tastes and sensations of the season and the holidays can be soothing. I know that frantic shoppers might not seem very calming, but if you take a deep breath and pay full attention to your senses, your body can relax and you might find something to appreciate in all of the craziness.

19. Try to de-stress while traveling. If you’re driving, instead of getting angry about the traffic, take the time have a conversation with your traveling companion, or listen to your favorite podcast, audio book or playlist.

20. When you’re stressed, take a moment to breath deeply a few times. Imagine a soothing presence as you breath in, and a letting go of the stress as you breath out.

21. Acknowledge that holidays can be SUPER stressful. Just allowing yourself to feel the frustration, or anger, or whatever it is you’re feeling can be liberating.

22. Manage your negative self-talk. If you find you’re constantly reminding yourself of all the mistakes you’ve made, try a little self-compassion. It goes like this, “Yup, I could have done that better, but it’s OK. I made a mistake but we all do and it’s OK.”

23. Be mindful that every family has issues. And your family’s stuff, whatever it might be, will not disappear just because it’s a holiday.

24. Each day, think of one thing you are grateful for and share it with a friend. Feeling gratitude can improve your mood if you’re feeling down.

25. Get a hug(s) each day. Hugs make us feel more connected with ourselves and others. If you live alone, you can hug yourself!

26. Allow feelings, even the icky ones. Let yourself feel your feelings, and know they, too, will pass.

27. Focus on the task in front of you. Worrying about your entire to-do list at once can be paralyzing. As they say, “Eat the elephant one bite at a time.”

28. Communicate with those you love and care for. Telling someone you love them and feeling the love from them can be very nourishing.

29. Before you blow a gasket when stressed or anxious, pause before reacting. Slow down your breathing and think about what you want to say before you say it.

30. Check in with yourself. Ask yourself, “What do I need in this moment?” and pay attention to those needs.

If you feel like you might need some additional support to help you manage your anxiety so you can enjoy the holiday season, please call me at 410-340-8469 or email me.

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Photo credits go to Luis Llerna, Toa Heftiba, Cecil Vedemil and Nathan Anderson for Unsplash.com.

Elizabeth Cush, MA, LGPC is an Annapolis, Md counselor who helps high-functioning men and women manage their anxiety and stress. She owns and operates Progression Counseling.