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mother and daughter

How To Talk To Your Parents about Racism

Over the last few weeks, many of us have had to face a pretty ugly realization: Some of the people we love the most and who’ve cared for us throughout our lives are also people who harbor racist beliefs.

Hearing our parents make racist comments can be particularly upsetting, especially if you’re close to them and talk to them regularly. But the good news is, our family members are the people we’re likely to have the biggest effect on because of our close personal relationships with them.

Addressing racism in your parents—or any loved one, for that matter—can feel daunting, but it’s not impossible. We reached out to three therapists for advice on the best ways to open the conversation and actually help our parents overcome their prejudices:

1. Understand where your parents are coming from.

Try to have a mindset of understanding about your parents’experiences that may have led them to have these beliefs, says therapist Alyssa Mancao, LCSW.

“Keep in mind the generational differences and the conditioning that was bestowed onto them. Remind yourself that you have more access to information that they may not have had access to growing up, due to the whitewashing of history books and absence of social media and internet use during their times,” she explains. “Approach your parents with compassion and understanding. It is also important to note that your parents have had these views and beliefs for their entire lives.”

Understanding your parents background will help you meet them where they’re at and help them unpack prejudices that may be a product of their generation, culture, or upbringing.

2. Avoid using blame statements.

People rarely respond well when they feel like they’re being blamed or attacked, licensed psychologist Ebony Butler, Ph.D., points out. You want to avoid putting your parents on the defensive from the start of the conversation.

“The thing to remember in these types of cases is that you want to be heard and want to feel listened to,” she explains. “Leading with statements that accuse or place blame increases people’s defensiveness and decreases their ability to hear with the intent of understanding. Instead, they listen with the intent to defend.”

Butler recommends leaning on factual information and your trusty “I” statements, rather than “you” statements. Approach with a spirit of warmth and love.

3. Provide them with information and resources.

It can be hard to find the right words, especially when we ourselves are still learning and educating ourselves. In such cases, it can be helpful to offer up links and resources that you’ve found helpful that you think might also be helpful for your parents.

Mancao explains:
“Oftentimes, when parents hold racist sentiments, their sentiments stem from distortion thinking (overgeneralization) and skewed media perspectives, and therefore it is highly important to approach them with factual information regarding institutional racism, systemic inequality, and social stratification. This is a lot to learn and unload, and therefore, when approaching your parents, coming in informed will be helpful. I would also recommend looking for infographics that break down information, offering to watch an educational documentary together, and finding information in their primary language if English is not their first language.”

It can also be helpful to watch movies or podcasts about racism together, she adds, or you can host a book club about race as a family.

4. Remember that helping someone recognize their mistakes and grow from them is a way of showing love.

It’s not your responsibility to “fix” your parents, Mancao says. They are responsible for themselves.

But she notes, “This does not mean be complacent, throw up your hands, and say ‘it is what it is.’ No, we do have a responsibility to share education with them, continually challenge, point out errors in their thinking, and be steady with our approach.”

And as humans who care about justice and equity, she adds, we all have a responsibility to educate each other and to question beliefs that uphold systemic oppression.

5. Know when it’s time to establish boundaries.

As important as it may feel to you to change your parents’ minds about racism at all costs, remember that your time and energy are limited—and there may be better uses of your resources than getting into huge arguments with your parents every time you see them.

“Instead of focusing on changing your parents’ mind to make you feel at ease, use that motivation to motivate others around you to change their viewpoints and hold others accountable,” therapist Patrice Douglas, LMFT, recommends.

If your parents have persistently racist beliefs, Douglas adds that you may need to establish boundaries with them. Unless you’re experiencing significant harm from interacting with them, that doesn’t necessarily mean you need to cut your parents off entirely.

“Changing your parent’s mind may never happen, but it’s important to understand where you stand and how you want to move forward in your own life,” she explains. “Instead of your parents having a major role in your life, you may decide to decrease contact and only check in when necessary or have surface conversations with them.”

6. Take care of yourself throughout this process.

“Addressing racism and a person’s anti-blackness can provoke feelings of anger, rage, and helplessness, especially when you feel like your conversation is falling on deaf ears,” Mancao notes. “Learn when to take a pause from the conversation.”

Reach out to loved ones or a mental health professional who can help you cope with the understandably jarring experience of feeling so alienated from a parent.

“This level of rupture can feel like high-level betrayal and might be difficult to recover from,” Butler adds. “In such instances, it can be really beneficial to enlist the help of someone trained in healing and working through interpersonal betrayal and trauma.”

7. Be patient.

“You won’t change a person’s entire belief system in one conversation,” Mancao reminds. “Be steady, persistent, and patient with the process while you keep in mind that these are tightly held beliefs, and it can be quite common for a person to get defensive when their belief systems are being challenged. The conversations you are having with your parents are planting seeds. It’s important to have realistic expectations of how quickly your parents digest and process information.”

Change takes time. Be patient.

Article by: Kelly Gonsalves of Mind,Body Green

Stressed woman

Resources to Help Get You Through COVID-19

In the midst of chaos, there is also opportunity. –Sun Tsu

The past month has made it clear to us how serious the escalating coronavirus pandemic is for many people in the United States. Schools and workplaces across the country are closed, major events have been canceled, we are having to practice “social distancing” and wear masks in public. With so much going on, and so much uncertainty, it’s no wonder many of us are feeling stressed, overwhelmed, and anxious in these rapidly changing times. We want to provide you with some resources to help you cope during this time of uncertainty.

Stress & Anxiety Management:

The Mindfulness and Acceptance Workbook for Anxiety, A Guide to Breaking Free from Anxiety, Phobias, and Worry Using Acceptance and Commitment Therapy (ACT) put together by John P. Forsyth, Ph.D and Georg H. Eifert, Ph.D

Show Anxiety Who’s Boss, A Three-Step CBT Program to Help You Reduce Anxious Thoughts and Worry by Joel Minden, Ph.D

The Anxiety Skills Workbook, Simple CBT and Mindfulness Strategies for Overcoming Anxiety, Fear, and Worry by Stefan Hoffman, Ph.D

Living With Worry And Anxiety Amidst Global Uncertainty, This guide includes a mixture of psychoeducation about normal and excessive worry, and a selection of practical exercises that you can use to manage worry.

The Calm App, The number one app for Sleep, Meditation and Relaxation

 

Mindfulness/Meditation:

Meditation For A Healthy Immune System, A guided meditation designed to boost your immune system and fend off unwanted health problems.

21 Day Meditation Challenge, 21 Days worth of short, guided meditations

Free 30-Day Online Mindfulness Course 30-days, Self-paced, online program featuring today’s leading mindfulness teachers, helping you support the habits that foster ease and well-being.

Accessing inner calm amidst the Coronavirus, Targeted and brief guided meditations by clinical psychologist and meditation teacher Kelly Werner, PhD

 

For College Students:

53 Virtual Activities to Keep College Students Engaged Includes a list of everything from TikTok videos to online painting classes

Coursera Together Free online learning and classes to help you explore a new career path, learn a new language, or pursue a new hobby

 

For Kids:

Covibook, Free downloadable book about COVID-19 for kids (versions available in multiple languages)

Free information book, For kids explaining coronavirus with

Managing Stress and Worry, (ages 5 – 15) GoZen is a site that creates online social and emotional learning programs for kids ages 5-15.

Yoga Ed, Youtube Channel – Yoga for Children

Fun Ed, A site full of educational games, books and videos, grades pre-school through eight. Read favorites like Diary of a Wimpy Kid or Judy Moody or have your child sort through a plethora of fun but informative games.

Imagination Tree Blog, Resources and Activities for Fun at Home

Scholastic Learn at Home: Day to Day Projects to Keep Kids Growing

PBS Kids Learn and Grow, Age by Age Tips & Activities for Social Emotional Learning, Literacy, Arts and More!

Mindful Schools, Free Online Mindfulness Classes for Kids

 

For Parents:

“I feel like I have 5 jobs: Moms navigate the pandemic”, New York Times article

Special Audio Series, Simplicity Parenting Podcast episodes all about parenting through COVID-19

 

Things To Do From Home:

Have A Virtual Netflix Watch Party This Google Chrome extension lets you stay in sync with friends while watching Netflix

12 Famous Museums Offering Virtual Tours Take virtual tours of famous art exhibits

Virtual Disney Rides That will make your couch the Happiest place on earth

Virtual National Park Tours 5 National Parks offer online tours from home

Free At-Home Fitness Classes With Planet Fitness Planet Fitness is offering free group fitness class

Do Yoga With Me Free Online Yoga Classes, choose from a variety of styles, levels, durations and teachers

7 Online Workouts That Are FREE (for now)

 

woman coping with the mental health impacts of Covid-19

How to Cope with the Mental Health Impacts of COVID-19

In just a few weeks, the world has changed dramatically for many people. Even if COVID-19 hasn’t yet reached your area, you’ve likely heard of the new coronavirus and its widespread impact. If you follow current events, this new concern may seem overwhelming on top of the already high tensions of another contentious election season, threats to the climate, and other worries.

You’ve probably seen several handwashing reminders on social media, and your store shelves may currently lack essentials like toilet paper, soap, paper towels, and shelf-stable foods. Your school, or your children’s schools, may be closed. If you go out—carefully maintaining a distance of six feet—you might notice this new, deadly virus pops up in every conversation.

If you live with anxiety, or any other mental or physical health issue, you might feel more stressed and anxious each day. And while preventing loss of life is a key priority in the management of any disaster, the significant impact of a pandemic on mental health cannot be denied.

COVID-19 FACTS
If you have some doubts about the reality of this pandemic, you’re not alone. After all, news and information about this virus vary—even elected officials disagree. Some people don’t consider it much of a concern at all, while others might seem ready for an apocalypse scenario.

It’s often difficult to know whom to trust in turbulent times, but try to set those doubts aside. COVID-19 isn’t a hoax, and this virus isn’t going to disappear. Medical professionals around the world emphasize that its spread will likely continue. To mitigate risk and keep yourself and others safe, it’s important to make sure you’re getting accurate information about this virus and the ways it can spread.

If you live in the United States, the Centers for Disease Control and Prevention (CDC) website is an excellent choice for accurate, up-to-date information. Your local hospital’s website may also have current information.

COVID-19 causes the following main symptoms:
Fever
Cough
Shortness of breath
Fatigue and other flu-like symptoms
If you or someone you love has a confirmed or even possible case, you may feel terrified, but keep in mind that although the virus can cause serious symptoms, even death, many people have mild cases.

The current mortality rate is between 3 and 4 percent. However, this rate doesn’t provide an accurate picture of COVID-19’s actual mortality rate. The pandemic is still progressing, and experts don’t yet have full knowledge of how many people have the virus.

MENTAL HEALTH IMPACTS OF COVID-19
There’s no denying the impact of the COVID-19 pandemic on emotional well-being. Dr. Fabiana Franco, GoodTherapy Topic Expert, explains: “When our daily routines are in turmoil, especially when this turmoil relates to how we interact with others, it can feel quite overwhelming. We should be mindful of the fact that these challenges, understandably, can cause anxiety and fear.”

Symptoms of anxiety and stress may show up in your mood and behavior, whether you recognize them or not. Signs you might notice include:
-Trouble sleeping
-Loss of concentration or focus
-Appetite changes
-Restlessness or jumpiness
-Anxiety-related stomach issues
-Irritability, shorter temper than usual, and other mood changes
-Ever-present feelings of nervousness or worry

ANXIETY AND COVID-19
People living with existing anxiety conditions, such as panic disorder, general anxiety, or obsessions and compulsions (OCD), may notice worsened symptoms or a sense of losing control. Symptoms of these conditions are challenging enough already without the added stress of a serious global pandemic. Increased severity of symptoms could trigger feelings of hopelessness or depression, even thoughts of suicide.

ISOLATION AND OTHER LIFE CHANGES RESULTING FROM COVID-19
If COVID-19 has reached your state, particularly if you live in one of the hardest-hit areas, your lifestyle may be changing in many ways. If you’re currently feeling more worried about how various changes will affect your life than actually getting sick, just know that these feelings are very normal.

It’s understandable to feel frustrated or stressed by this extreme change with regards to having to stay home from work or school and applying social distancing if you must go in public. If you can’t work from home, you’re probably also feeling some concern and stress around losing your job or missing more school than you can make up easily. Remind yourself again that these feelings are very normal.

Many people also feel concerned about a potential scarcity of resources. COVID-19 has already had a significant impact on the American economy, and you might worry what that means for the future—not only the far-reaching impact on the world, but the immediate impact on your life after the pandemic. A scarcity mindset can lead to panic and intense distress.

COVID-19 AND DISCRIMINATION
The population most severely affected by this new coronavirus appears to be older adults, particularly those with underlying health conditions. This fact has led some other populations to avoid older adults or actively discriminate against those most at risk. However, don’t be fooled because younger people are also at risk.

Other vulnerable populations include unsheltered and homeless communities, groups many people lack compassion and respect for even in ordinary times, and people in prisons or detention centers. While you may not be able to do much yourself to help these populations, your words and attitude can have an impact. Spread kindness instead of stigma.

While you may not be able to do much yourself to help these populations, your words and attitude can have an impact. Spread kindness instead of stigma.

You may have heard COVID-19 called “the Chinese coronavirus.” This terminology does nothing to increase awareness and compassion. Rather, it promotes discrimination and xenophobia, both of which can cause a great deal of harm in already tense times. This virus may have originated in China, but that has little to do with Chinese people living in the United States. Avoiding or fearing people of Asian descent is unhelpful. It’s also an action steeped in prejudice.

People of Asian descent living in the United States at the time of the initial outbreak are no more likely to have the virus than anyone else—including yourself.

HOW TO COPE WITH THE MENTAL HEALTH EFFECTS OF COVID-19
As mentioned above, the toll of COVID-19 isn’t entirely physical. But it’s possible to manage this emotional burden in healthy and productive ways.

These tips can help make it easier to cope with this pandemic and the rapid changes it may bring:

Prepare, don’t panic
Making preparations for quarantine or self-isolation may provide a sense of control and relief. While it’s not a bad idea to prepare for this possibility, consider that over-preparing—panic buying, if you will—may prevent other people in your area from accessing needed resources.

Most disaster recommendations encourage stocking up on two weeks’ worth of basic supplies and nonperishable food items. Avoid buying more than that, unless absolutely needed, in order to allow others to make the same preparations. This is particularly important if you live in a small town with few grocery options.

Practice mindful exposure
Keeping yourself informed on facts about the virus and new updates from federal and state governing agencies is recommended. It’s important to know what’s going on, and hearing about relief coming to your area can help relieve some of your stress.

That said, Dr. Franco cautions against “consuming every piece of media on the virus.” Constant exposure to media can increase tension and stress and quickly become overwhelming.

She recommends seeking out trusted sources, like the CDC and World Health Organization (WHO). “Follow their recommended protocols to maintain hygiene and cleanliness,” she says.

Stay social
Large gatherings have been banned in many areas, but that doesn’t mean you have to forego contact entirely. You can use digital platforms like Skype, Messenger, and WhatsApp to keep in touch with friends and family around the globe. Even if you can’t spend time together face-to-face, it’s important to maintain connection with your loved ones. Physical isolation may be necessary, but total isolation is not.

Practice good self-care habits
If you enjoy regular exercise, not being able to get to the gym or your favorite yoga studio for a workout can add to your stress and anxiety. Try getting outside for some fresh air by taking a walk or run and looking into online workout/yoga classes. Exercise helps relieve mental health symptoms for many, so forced idleness can cause a lot of distress.

Feeding your body high-quality, nutritious food (as long as you have access) can also be a proactive measure to take during this time period. Whole foods and fresh produce can help promote wellness in body and mind. If you’re having trouble purchasing food for your family, look into community resources from your local schools. Many affected areas are stepping up nutrition programs to feed families during this time.

You might have trouble sleeping, but try to maintain a normal sleep schedule as much as possible. Avoiding technology, particularly news and other media, for at least an hour before bedtime, can be very helpful.

Dr. Franco also recommends meditation, deep breathing exercises, and other relaxation techniques. These practices can offer relief from stress and help you get better sleep.

Try:
-A warm bath
-Aromatherapy (scented candles, essential oils or relaxing herbs, a bubble bath, or anything else you have on hand that provides a soothing fragrance)
-A calming mantra
-Being outdoors, especially in good weather, can also offer health benefits, so get outside as much as possible, as long as you aren’t sick or potentially sick. Sunlight and fresh air from your own backyard can still boost your mood.

Do things you enjoy
If you’re staying at home, there is a bright side: You may have an abundance of free time. Take advantage of this unexpected gift to enjoy books, movies, board and video games with family, or crafts. Taking time for enjoyable activities can not only offer a distraction, it can help keep your spirits up.

Things to try:
-Learn a new language with apps like Duolingo
-Use YouTube videos to teach yourself a new skill, like knitting, baking, or household repair
-Catch up on spring cleaning or projects you haven’t had time for previously
-Pick up an old hobby, like art, music, or poetry writing

It’s normal to have some anxiety around what could happen. The current situation is unprecedented, and uncertainty can cause a lot of fear. If you’re having trouble staying positive, remember you’re not alone.

If you don’t have a therapist currently, consider reaching out to a telemental health provider who offers HIPAA-compliant support through email, video chat, or text message.

If you do have a therapist and need additional support, it’s worth reaching out to ask if they offer HIPAA-compliant online counseling at this time.

Thoughts of depression, fear, and hopelessness can be difficult to manage. If you’re having thoughts of suicide or feel in crisis, consider reaching out to a national helpline through phone (National Suicide Prevention Lifeline: 1-800-273-8255) or text (Crisis Text Line: HOME to 741741). Trained, compassionate counselors offer free support, 24/7.

Article By: Crystal Raypole of GoodTherapy

woman facing her fears and anxiety

How to Tackle Fear and Anxiety Cognitively, Behaviorally, and Spiritually

“The beautiful thing about fear is that when you run to it, it runs away.” ~Robin Sharma

During my first-grade choir concert, my classmate, Meg, fainted from the top row of the bleachers, and in a subconscious gesture of empathy, I went down right after her, breaking my glasses and flailing on the gymnasium floor.

It’s possible that this triggered some kind of coping mechanism in my brain, because I started fainting again and again.

One time I fainted at the dentist’s office—immediately after the dentist injected me with my first round of Novocain—then months later in a hospital parking lot after a small medical procedure.

I also fainted a few days after getting my ears pierced. I was showing my grandmother my new gold studs, and I happened to look toward the TV just as Nellie Olsen fainted during a Little House on the Prairie rerun, and that was enough, over I went.

What affected me the most during those early years of growing up was not the tangible act of fainting, but my anxiety anticipating when and where I would faint next. Whenever I wasn’t moving, whenever I tried to be still, my thoughts traveled to the fear of fainting. And because of that, I tried to keep my mind constantly active.

I had several tests, and the doctors found nothing medically wrong with me. I literally scared myself to the point of fainting. Though I never let fear prevent me from doing things, inner struggles and cautious dread were always present. It made living in the moment very difficult.

Going to church became a major source of stress for me. I had time to think, worry, and become anxious. These were ideal fainting conditions for me.

I’d have panic attacks during Sunday mass without anyone knowing. Moments of pulling my hair, pinching my skin, feeling my heart pounding out of my chest were common, all while trying to will myself from fainting.

This continued for years.

I seemed to outgrow my anxiety attacks after high school, and I continued through college and beyond, without thinking much about my prior angst. I got married and had three children. Then, during my late thirties, my anxiety returned with a vengeance, escalating to a fear of driving on the highway.

Things got worse in my early forties when I developed major health concerns. Again, there was nothing physically wrong with me; I was purely manifesting physical symptoms from worrying about a certain disease or medical condition. It was quite a skill—one that I was not proud of, but one that certainly awakened me to the power of my mind.

My fear ran deep and was so powerful that it physically controlled me.

The more I tried to ignore my anxiety, the more it escalated until it gradually controlled the person I was becoming. I didn’t like “me” anymore.

I was afraid of everything. I talked to my doctor, read every Louise Hay book, went to biofeedback, performed EFT, and saw a few therapists. I would do anything to remember who I was before the fear of living got in my way.

The funny thing was, no one else noticed because this overwhelming anxiety never stopped me from doing anything. It just sucked the spirit out of me. No one knew that, to me, life felt really scary.

I wanted to crawl up in a ball with my kids. I wanted to control every waking move I made and make sure we were all safe.

I remember a profound moment one fall day after finishing a run. Out of breath and standing there with my hands on my knees, I looked up at the trees and saw a leaf floating from a tree. I stood and prayed that I’d learn how to let go and release my inner struggles and be as light and free as that leaf.

That was when I decided I would not consume my every waking moment with this fear. I would be the person who chose to live life fully.

So this is what I know now.

To let go of something, you need to lean in.

This is counterintuitive. We all have a built-in “fight, flight or freeze” response to stress, which is a physiological reaction that occurs in the presence of fear and is exhibited by the urge to flee, run, or freeze and do nothing.

In many ways, anxiety can protect us from harmful situations. In other ways, when the threat is not harmful, it can prevent us from functioning at our fullest capacity and experiencing all that life has to offer.

I spent many years of my life trying to push fear away and running as fast as I could from it. But what I needed to do was to allow myself to lean into fear, to work through it, to face it head on. I needed to show my anxiety and fear that I wasn’t afraid anymore.

This was a frightening act. But the alternative was to continue to run—and this was even more terrifying.

So I began to allow, to surrender, to trust. I stopped fighting and made a conscious choice to choose love over fear—again and again. Battling and rejecting a part of myself had only caused feelings of isolation and anguish.

I searched to understand the power of my subconscious and began to process fainting as my defense mechanism. I realized that if I was going to move through this fear, I’d have to love and accept myself, including the anxiety within me.

I stood firmly anchored in the ground of acceptance. Of all of me. And the result was a newer, more powerful version of myself—one that no longer was afraid to live.

If you’re struggling with anxiety and/or fear, here are eight ways to move forward. In more severe instances, you may need the help of a medical professional.

Cognitively

Acknowledge your fear.

This is a major first step. We often ignore our fears and anxiety for so long that they progress into a part of us.

Compartmentalize your fear, separating it from yourself. Then peel back the layers and find out what it is that you fear. Is it disappointing others? Rejection? Failing? Something else? Recognize that it’s holding you back from becoming your true self.

Fear is sneaky. It can be quite obvious, presenting as physiological symptoms, or it can be much more obscure. Procrastination, perfectionism, and overwhelm can all be forms of fear.

Explore if any of these are showing up for you and consider how they may be contributing to your lack of progress.  When you pinpoint the underlying fear and how it is presenting itself, you diminish the power it has over you.

Initially, I believed I was afraid of fainting. After much reflection with my coach and therapist, and as my thoughts evolved, I was able to identify my underlying fear—the fear of dying. Every time I fainted, my blood pressure would drop and I’d lose consciousness, essentially looking death in the eyes over and over again.

Once I recognized this, even though it was still scary, the awareness allowed me to use coping skills to move forward.

Lean into your fear.

When you feel like running or fleeing, it’s time to face your fear with courage. Although our automatic response is often to run away, numb our feelings, or somehow distract ourselves, escaping only temporarily relieves anxiety. Fear will return, possibly in a different form, until you choose to confront it with kindness.

Bring yourself into the present moment by noticing the sensations in your body. Where Is fear showing up as discomfort for you? In your chest? Your stomach? Your throat? Fully experience it.

Befriend your fear.

Let fear know that you’re not afraid of it. Ask it: What are you trying to tell me? What do you want me to know?

What I learned from asking these questions was that fear was trying to keep me safe from harm. A part of my past needed to be acknowledged and fear was whispering, “You can’t move on and become your most powerful self until you work through this, my friend.”

Then thank it for trying to protect you in the only way it knew how.

Behaviorally

Exercise.

For me, running has always been a huge stress reliever. Whether it’s running or yoga or something in between, movement calms you down by releasing chemicals called endorphins.

Make healthy choices.

When I feel stressed, I limit my sugar and caffeine intake, since sugar crashes can cause irritability and tension, and stimulants like caffeine can worsen anxiety and even trigger panic attacks. A well-balanced diet full of healthy, whole foods will help also alleviate anxiety. Be sure to eat breakfast to keep your blood sugar steady, and stay hydrated to help your mind and body perform at their best.

Breathe.

Since I have made yoga and meditation a part of my daily routine, I’ve noticed a difference in how I react to stressful situations. Slotting this time into my morning ensures I get it done before the day gets busy. When you’re in the middle of a panic attack, it’s harder to move into meditation and deep breathing, so it’s helpful to make this an everyday practice.

Spiritually

Trust.

Fear and anxiety can stem from self-doubt and insecurities. If you regularly work on accessing your inner wisdom, and acting on what you learn, you’ll develop more trust in your ability to do what’s best for you and handle whatever comes at you. You can begin to strengthen your relationship to your inner wisdom by journaling, meditating, and sitting in silence. This is an ongoing process that requires exploration.

One of the most effective ways to build self-trust is to take small steps forward. Know that it can (and most likely will) be scary, but once you step out of your comfort zone, you’ll see that much of what you were afraid of was in your imagination. To make this easier, I often recall a time when I trusted myself, despite my self-doubt, and things turned out positively.

Surrender

When you have done all you can, let go. Discern what is outside of your control and find the courage to release all expectations of it. You may just find a sense of relief in allowing life to unfold naturally.

I still have moments when I get anxious and overly worried. In these moments, I think about the influence my mind has over my body. Perhaps it’s not about resisting my mind’s ability to control me, but rather redirecting its incredible power to work in my favor.

And with that, I can move mountains.

Article By: Carly Hamilton-Jones of Tiny Buddha

This post was republished with permission from tinybuddha.com. You can find the original post at https://tinybuddha.com.