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A Madwoman’s Guide To Overcoming Anxiety

Ok, most of us have heard it─ the typical b.s. that never works:

Just train your mind to think differently, what’s the problem?

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The problem is, that is great for long term over continual months of practicing breathing techniques and retraining your thoughts to go in a positive direction. It’s called cognitive behavioral therapy, and it does work.

But what about when you are in a pinch or can’t afford to see a professional?

How about all the physical feelings you get? The tightening of your chest, or feeling like a stranger in your own skin. I mean the actual feeling of being irritated to be awake, alive, and doing things when you would rather just eat and go to sleep.

Or, my personal favorite─ when you are trained to know your signs, but all the ‘you’re not being a rational person’ speeches in your mind aren’t quite getting through.

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I feel you, I’m there. At least two to three times a week, sometimes more.

 

So, this isn’t fool proof and I’m not a licensed professional, but I can tell you what has worked for me after dealing with anxiety and depression my entire life. I mean actually work, not some bullshit click-bait that every site seems to have.

Hello, hi, we’re a website─ just click on these next 100 pages of advertised products and we’ll never get to the real point. 

Ugh.

Get physical

I’m not going to lie, I work out a lot. Like 5-6 days a week a lot. Not because I want to be thin (but bonus!) but because it keeps my mind preoccupied. The key to not going mental is to keep yourself physically active. It releases good chemicals called endorphins. They interact with receptors in your brain that reduce the feeling of pain. I also love a schedule and repetition, which brings me to my next point:

Repetition

Keep. A. Schedule.

Rinse, repeat. I’m not joking. You will function significantly better when you know what is going to happen from day to day. It’s calming because your body goes, ‘ok, I know this, I’ve got this.’ Having daily rituals has saved me more times than I can count.

For example, when I wake up─ I make myself breakfast and coffee. As this is happening, it gives me time to tidy up and think on what I need to accomplish that day. P.s. this also knocks out two things that need done: cleaning and scheduling.

This doesn’t need to turn into: OMGIHAVESOMUCHTODOTODAYFUCKI’MFREAKINGOUT

It’s more a collection of thoughts. “Ok, today I need to get a project done at work─I have a meeting at 1 with Jeff.” The end. Refreshing your memory, keeping yourself on track. Check your google calendar.

For the love of god, keep yourself some sort of reminder on google calendar, or remember the milk, or whatever app you have. I am the sort that I will forget instantly if I don’t set up a reminder─ and I’m pretty sure most people are. This will also help keep that crazy voice down instead of a self-induced panic attack for forgetting things.

You know the one─ the bitch in your head that shouts shit like:

“How could you be so stupid, why did you forget to just set up one simple reminder, god you’re useless.” 

She’s fun, I take her to parties sometimes─ or dates, or you know, family events.

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Breathe

Ok, I’m aware that not everyone has a fitbit but it’s what I use. It’s called Relax and it makes you practice inhaling and exhaling. Some people can meditate, some cannot. Instead of getting yourself into a tizzy over how to meditate, just focus on drawing breath in and out for two minutes in a comfortable position. (don’t cross your legs, that raises blood pressure) Most people can spare 2 minutes.

Whether you use an app on your phone (like Calm) or the fitbit app, Alexa, Google, or what have you─ these are all wonderful tools for helping to get your mind into a head-space that calms you. You’ll eventually (slowly) start being able to do it on command.

It’s pretty neat.

I’ll share a weird fact with you, since we’re sharing.

I love to visualize when I’m doing my breathing exercises. I think of the strangest thing that would probably freak most people out but somehow calms me: I love to imagine I’m by myself in a ship, floating in space out in the middle of nowhere. Sometimes, I can see a star in the distance, or planet─ occasionally an event horizon ringing beautifully around a black hole.

But I’m a freak so, you know, you do you.

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Clean:

I’m not kidding. Keeping a clean, tidy environment has been known to release the happy chemicals like serotonin and cortisol (much like the runner’s high) and gives you a sense of accomplishment. When you meet goals, even small ones, you feel happier.

Marie Kondo is definitely on to something with this one. Bring in those happy vibes by feeling in control, accomplished, and clean. You would be shocked what that does for you mentally.

 

Morning showers are amazing to me. I feel like a new human being.

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Goal Setting:

Set small goals, and I mean small. You can always plan your yearly stress for long term goals in January. They’re great, but they set high expectations throughout the year and bring you down when you don’t accomplish them.

So, set up daily ones!

Today, I’m going to get through one day without having a negative thought about myself. Go on, try it. It feels good to pat yourself on the back for accomplishing something!

Hey, I got through that meeting and I paid attention and interacted. Way to go me!

I set out to clean the kitchen this morning and I finished it. Great job.

Rewarding yourself daily allows the long process of having a positive mindset to kick in. Keep it up, and you’ll be one of those people you make fun of for being too happy in no time.

Well, maybe.

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I really feel like over the course of just a few more years, AI will be a wonderful tool for anxiety. Alexa and Google are already looking into this. If you missed any of my podcasts, I talk about them in the Grey Space series on Soundcloud you can check out here:

 

Slow it down

Take each day, one day at a time. (much like we covered in small goals) I can’t stress this enough. I’m a huge offender of thinking about everything that needs to get done and get completely overwhelmed. Instead, focus on the day. Focus on tasks instead of the entire day at once.

My mantra on bad days:

3…2…1… time to get out of bed and start the day. 

3…2…1 brush your teeth and take your medicine.

One foot in front of the other, all day if you need it. This has helped me tremendously on very bad, no-good, terribly-awful days.

Big no-no─

Don’t drink while you are depressed or anxious. Alcohol is a downer, a huge one. Avoid drinking during a time you are freaking out.

Steer clear of too much caffeine too. I found on days I had more than three or four cups of coffee, my anxiety was insane. It made me jittery and I was incredibly irritable.

I know, I know: fuck off, Grey.

I am very serious about this one and have seen first hand what it does to your body to drink and suffer from worse anxiety the next day. Crippling anxiety.

Don’t do what dumb Grey did.

 

One of us:

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Try your best to actually steer your mind away from negative thoughts as soon as they enter your head. While this is like, 1000% impossible all the time, it does start to become habit forming.

My inner bitch, “damn girl, your ass gettin thicc AF”

Counter argument? “Damn girl, dat ass don’t quit” Then do a booty shake and take your fine ass into the day with a grin.

Love yourselves.

❤ Grey

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My Family is Falling Apart – Part II

I wave goodbye to Karis after dropping her off at her new class. It’s been two days since she last went. I had taken what happened Monday to be a sign that both of us needed a break. I didn’t press too much, but I had a long chat with her about keeping what happened to herself. Especially for the other children and teachers. I don’t like telling my daughter to lie but in this case, it is best that we lie to everyone─ including ourselves. I left that last bit out, of course, an eight-year-old doesn’t need to learn the depressing truths of adulthood just yet.

I’m not even sure what is going on. The last two days have been quiet, no real incidents or weird indoor rain clouds. Just thinking that should be enough to make me feel stupid. Indoor rain clouds. What’s next, gnomes, faeries or maybe the boogeyman? Karis has been spending the night with me. As a parent, I know I really shouldn’t be feeding her fear─ she needs to see reason and logic. Unfortunately, there is no reason behind what has happened. I even got paranoid about it possibly be carbon monoxide poisoning and changed our detector. No luck, no explanation, so I’m relying on the loss of sleep and added stress theory. We’ve both been playing games, watching shows and movies. It was a nice staycation, but it is time to get back to reality.

Traffic is incredibly light today. I pull into the parking garage with 30 minutes to spare. I can’t remember the last time it’s happened. I sigh, my shoulders falling as I walk to the stairs. For once I can sit, read the news and enjoy a cup of coffee before the work day begins.

#

“Tom?”

I look up as she peeks around my office door. “Hey, Carroll what’s up?” I ask. She inches her way into the space, nervously looking around. Carroll was one of those sorts that always looks guilty, even when they’ve done nothing wrong. With her brown hair and slight frame, I’m always reminded of a mouse or rat. Her voice is soft, sometimes it’s hard to hear. “I was wondering if I could have the rest of the day off?” I blinked a few times up at her and then looked over at the clock. It was barely eleven. “Everything ok?” She looks stunned for a moment, then drops her gaze to the floor.

“You…can’t ask that.” I blink a few more. She’s right, I didn’t think of that. “I’m sorry, I don’t mean to pry, I was just concerned is all.” Carroll doesn’t react, just shuffles her feet a little and hugs herself. Something is definitely wrong. When she stands in silence, I realize she is waiting for me to approve her time off. My next sentence comes out stilted and awkward, “yes, of course, you may. Take all the time─” she’s out the door before I can finish and the words die in my throat.

In all the years we’ve worked together, I’ve never seen her so upset. I stand and walk across the hallway and then through the small door that leads into her office. An odor immediately hits me, strong and sour. I cover my mouth and nose, searching the room for the source of the smell. Everything is pristine as usual, it’s spotless, so where on earth is that vile smell coming from? I open each of her drawers, scan the desk, and open her cabinets.

“What are you doing?” I jump and spin around. Carroll is blocking the doorway, her eyes rimmed in red. As I get a closer look at her face, I realize she looks terrible. Her features are tired and drawn, her skin a sallow color. Like she hasn’t slept in days. “Do you smell that?” She inhales sharply, her hand coming up and hanging awkwardly as she points in my direction. “You smell it?” I furrow my brows, “Of course, it’s awful. What is that?” She lets out a long sigh, her shoulders sagging. “Oh thank god,” she says, “I thought I was going crazy.”

I walk over to the trash. “Don’t bother,” she whispers. I stop mid-bend and look over my shoulder, “What do you mean?” Carroll shakes her head, “You won’t find the source. I’ve looked everywhere─ even had maintenance go above me to see if a rat had died in the ceiling.” A rat.  I look across at her and she suddenly is aware of me. She wraps herself in a hug, looking over at the glowing monitor.

She looks even more mouse-like as her eyes widen in fear. An overwhelming stench fills the space. It’s so strong I feel like I’m going to vomit, it’s putrid─ rotten. Carroll covers her face and steps back into the hallway. Her eyes water, “please, get out.” I look over at her sudden angry outburst. “Wha─” “Get. Out.” she repeats slowly. I walk from the room, “listen, I’ll have someone take a look at that, you take the day off, ok?” She barely hears me, her eyes staring at the dark space. “Carroll─” she jumps, “stay away from me,” she snaps. I’m stunned into silence. I’ve never seen her behave this way. She spins on her heel and bolts away.

 

#    

 

“Daddy?” I look up from my meal, wondering how long I’ve been staring at my food. Karis’s plate is empty. “What is it, honey buns?” I ask.  Her lips purse and she scrunches her eyebrows together. She looks so much like Jen right now it hurts. It’s the look she gave me when I brought work home. “Does your tummy hurt? You didn’t eat.” I shake my head, “no, baby girl, I’m just worried about your mom.” Her eyebrows go up “why?” she asks, “did you guys fight again?” Then quietly she adds, “is it about me?”

I stare across at this girl that is now definitely on the path to adulthood too soon and wonder if this is what causes it. I’ve never experienced divorce, well, except for my own, but not in life. Kids always called me sheltered. I look at the ground and frown, this is probably what they meant. “No, honey. I haven’t heard from mommy in almost a week. That worries me, doesn’t that worry you?” I’m shocked when she starts laughing. “Daddy, don’t fib to me─ are you playing a trick?” I look up at her face, it’s crinkling near her eyes and her eyes are sparkling. It’s the kind of look a child gets just before you’re about to bring out the tickle monster and they scream, ‘nooo don’t!’ but always stay just within your reach.

She really does think this is just a game. Some secret family joke. I can’t tell if she is in denial or really just believes─ I pause mentally. “Karis, have you heard from mama?” She laughs harder. “Daddy, you’re silly.” “Karis.” I snap in that no-nonsense adult speech we all somehow master. She stops laughing but the glint is still in her eyes. There’s something she’s not telling me. “Why are you asking me? You’re the one that told me mommy is picking me up this weekend.” My jaw drops and I fight the urge to yell, the audacity of this girl lately. “Karis, you know that’s not true. Why are you lying?”

Her lips pressed together and her chin raises, “I am not lying.” she sputters. “Your phone went off last night and you answered. Mama said that she would be here Friday to come and pick me up. And you said─” “Alright if you want to continue with this,” I reach into my pocket and remove my phone. I swipe across the screen and go into my recent calls. It’s the second time tonight my jaw comes unhinged.

She isn’t lying.

I pour through my text messages. There are dozens of new messages between Jenna and me. There’s even one from this morning telling her about Carroll’s strange behavior. Then another message about confirming her picking Karis up at 6 p.m. tomorrow night. “What the fuck,” I say out loud.

Karis gasps, “Oooo. Daddy that’s a no-no word” she whispers. I sigh, “I’m sorry, baby. I guess I forgot about mommy talking with me.” I press my fingers over the bridge of my nose. The pressure feels good, reassuring. What like you aren’t losing your damn mind? I shake my head and try not to fall apart. Karis scoots her floor across the chair and walks over to me.

I feel her little arms wrap around my body and her gentle squeeze. “It’s ok daddy, I get confused sometimes too.” She pauses, “especially with reading─ the words jumble funny. I don’t like them.” She backs away and puts one arm behind her back and then one up to her mouth, nervously biting at the nail. “Does that happen to you?”

I melt at her innocent words. She is trying to make me feel better the only way she knows how. I wish adults were this sincere, it would solve so many of my problems. “Yes, baby it does. It does to everyone that first starts. Speaking of which, go run and do your homework.” She pouts and chews on her nail more, her shoulders slumping. “Now, Karis. I mean it,” I say. She sulks the whole way, but I hear her grab her backpack and go into her room.

I wait until I’m sure she will actually be focused on her work before I slip outside and dial the number. Please pick up, I pray silently. The phone rings a second time, and then a third. By the fourth ring, I’m about to hang up when a sharp click sounds. There’s a brief silence and then shuffling.

“Jen?”

She doesn’t answer. Maybe the connection is bad. “Jenna? Can you hear me?” I ask, worried that maybe she’s in the middle of a surgery. But, if that were true she wouldn’t have her phone on her. It isn’t allowed in the room while she’s working. Maybe she pocket answered. I listen to see if I can hear any rustling or a swoosh.

A long breath of air blows across the microphone, it sounds like a sigh. “Jen, are you on mute? I heard a sigh is that you? If you said anything, I didn’t hear it.” Click.

Click

Click

Click

Click

Click

Click

Click

Click

Click

Cli─ “Tom?”

I jump, then sag and let out a huge sigh of relief, “Oh thank god” I whisper. “What’s that? What’s going on?” Her voice sounds extremely tired like I’ve woken her. I pull the phone away and look at the time. Shit. She normally wakes up in an hour for her shift. Now I feel like even more of an asshole.            

“I’m so sorry to wake you, Jen. I just needed to hear your voice.” I instantly regret saying that. I know what she’s going to say.

“Tom─” she sighs, “Nevermind. Are you OK? Is this about Carroll?” I shake my head and then feel dumb, she can’t see me, “no, no just listen OK?” I know how crazy it’s going to sound, I know it isn’t true, but I feel like the right thing to do right now is be honest. Jenna is a doctor first, she’ll listen and tell me what I should do.

Am I safe to even be around Karis? My mind starts wondering what else has been going on while I took a mental vacation from life. I don’t like it, but I tell her everything─ Karis’s troubles at school, the otherworldly cloud visiter, and the missing timelines and not remembering that we had texted or called.

She’s silent for a few seconds. “Have you told anyone else about this?” “No, no one. You know how bad that would look?” My shoulders droop as the weight of the last few days leaves my body. “Besides, who the hell would believe me?” I hear a click on the other end and some rustling. She must have turned on her bedside lamp. “Honey, I love you, but you have got to start taking care of yourself. Stop worrying about me and everyone else.”

Even when I just told her something that I’d convinced myself was a mental breakdown, she still has that focus and pragmatic nature I love. She is thinking just like me, knowing that I must be under a lot of pressure. There is nothing about this woman that is horrible, no flaws, she handles herself and others so well. That’s what is making this all so hard, I can’t be angry when she’s so level-headed. How can I yell when she makes perfect sense? It was between her words that she wanted me to read, not what she was actually saying.

It’s a way for her to say that I needed to get sleep, eat, get mental rest from work and life. I haven’t given myself enough time to heal. “I’m sorry,” I mutter, “I know you have a life now─ a new one and I keep screwing it up.” She sighs on the other end, but it’s a candid one and somehow gentler.

“You honestly think I’m doing this because I want to?” She’s awake now, there’s no trace of grogginess. She has my full attention. This is news to me, after all, she was the one that filed for a divorce. “What do you mean?” I ask hopefully. “Tom, I’m not doing this right now.” I pace in the kitchen. I’m edging dangerously close to feeling optimistic. I want to ground myself, but it’s no use─ the words just fly out, “Jen, what is all this? Why are you doing this to us?” I hear her sniff on the other side, it’s a wet sniff, she must be crying.

Now I’m really confused. If she didn’t want all of this, why the insistence, why the new place, why any of this? At first, I thought what any newly divorced man thinks─ another man. But after a while, I realized that wasn’t it at all. There would have been plenty of signs, Karis would have seen him by now or hear her mommy talking with him.

“You know why.” her voice is really wavering, a cross between frustrated and sad. I instantly feel guilty. I have no idea why, I haven’t done anything, but her crying is something I’ve never been invulnerable to. I take a long breath in and then exhale. Ok, she is on one of her manic bouts. She probably thinks that we have talked about this before. I calm myself down before speaking.

“Honey, I really don’t. I’m sorry if we talked about this before, but I really don’t remember.” The tears start coming on the other end. She sputtering and sniffing, she sounds really upset. I wait patiently as she collects herself on the line. This is the first time I’ve really heard her get upset, well to this degree. The last time was the day that she left me.

“Tom, I really can’t do this right now. I have less than an hour to my shift.” I sigh, glancing up at the clock. She’s right, but it’s awful timing. If it weren’t for the hour, I would assume she is purposely avoiding me. Would it really matter? I think bitterly. It’s over, and she won’t even tell you why.  That’s not fair, but I need to feel that right now to separate myself emotionally. “Alright, I get it. We’ll see you tomorrow.” She hangs up and I’m the idiot that’s still sitting here and staring at the screen.

#

Karis giggles as we pull up to the building. I stare for several moments from the parking lot. “Wow daddy, it’s like a castle” Karis squeals as she jumps up and down in the back seat. She isn’t kidding. I can’t believe places like this actually exist. I frown, realizing that while I make well over a hundred thousand, it’s nowhere near what Jen makes. I gape at the brickwork and tall iron gates, being a specialist definitely has its perks.

I open the passenger side door and gather Karis’s bags. A whole week away is going to be torture for me. Being a dad is really all that I know. I swallow thickly as I cross over to Karis’s door. I knew it was coming, I had gotten her a whole extra week during the transition of Jen getting a new place. I frown at the extravagance. This isn’t her, maybe she is going through something too. I’ve never known her to get something over $1200 a month─ which was tough in this city, but she had a way of negotiating.

This isn’t just a normal loft─ town-home? I squint at the windows, there are several bay windows, paired off in two’s and then a ten-foot gap between them. These have to be lofts, a town-home would have an entrance on the ground facing the main road and all I see is one entrance and a main roll-up garage door.

Still, these have to run at least three grand a month, we’re barely five minutes from the main city and that’s with traffic. No way she isn’t spending twice our mortgage on this place, I don’t even need to see what the inside of it looks like.

The weird part is this place is new─ it has to be, and yet the bricks look authentic, like something you would have seen in the early twentieth century. I can almost hear the blend of weird car horns and horse-drawn carriages. I glance around feeling incredibly uneasy. Where are the other people? I haven’t spotted a single car since we’ve pulled up. It’s Friday night and we are barely one street over from the main bars and restaurants. Where is everyone?

Karis’s door swings open and she peeks out her little head, “Did you get lost, daddy?” I crack a smile, “har-har” I say. I reach into the car and tickle under her arms and belly. Her giggles are like music to my ears. “OK, OK, I give!” she yells between gasps of air. Man, I’m going to miss this bundle of fun.

#

Jenna looks absolutely stunning and she’s not even trying. I swear she is getting younger, just last week she looked like she was in her late twenties─ she doesn’t look a day over 23. I always thought blue looked really great on her, there’s something about the way her hair looks against it, but these clothes seem like they were made just for her. It’s just a shirt over tights but somehow she manages to make it look like an evening gown.

“Hey Jen,” I say, hating how shy I sound. I’m 42 years old for christ’s sake. “Hey” she replies warmly. There’s something in her eyes as they linger on mine. I can’t help but respond, my body growing warm and heart racing. She bends down to Karis balancing on her legs. “Hey honey-bunny, you want to run upstairs and check out your new room?” Karis squeals again and tears up the stairs.

I shake my head. “Man, I wish I had a tenth of that energy. I’d get so much done.” Jen laughs leading me toward the stairs. “Right? I’d kill for that some days.” That gets a real laugh out of me, “Hun have you seen yourself? I have never seen any woman look as good as you at 39.” Her laughing stops and she pauses near the top of the staircase, “Looks can be deceiving.”

I’m confused by her sudden moment of silence. Had I offended her?

A scream sounds from down the hall─ it’s long and loud, really loud.

 

Conclusion coming soon! xoxo – C.A.