The Genius of Anger

By Tanya Ruckstuhl LICSW

When I was a kid I loved magnifying glasses. They seemed like a magical portal to a secret world: like Alice in Wonderland drinking the elixir which made her shrink and grow, magnifying glasses changed everything. Ants went from simple black specks to armored warriors.  Grass became a complex, mysterious world of sharp edges and shadows. Sunlight went from general brightness to burning laser. I yearned to someday own an old fashioned, wooden handled magnifying glass.

I’ve come to think of anger as a type of magnifying glass. If that sounds random (and it probably does) bear with me. Anger offers—demands–we pay attention to our core values. We get angry when we believe that something or someone is threatening our core values. Anger magnifies our emotion to get us to pay attention to and protect our values.

Now there are folks out there who get mad at everything and everyone: the weatherman for predicting rain, the government for collecting taxes, the neighbor for taking too long to pull in their trashcans. To these folks I’d say get therapy (but not me, I don’t enjoy your kind). They also are responding to a perceived threat to their value system but like a rescue dog who bites when frightened, they lack the emotional wellbeing to tell when they should and should not feel safe.

I’m addressing this blog to the vast majority of us who are not constantly (and tediously!) angry, but who struggle with recognizing anger as a useful tool in navigating relationships.  Typically, we feel angry when we feel duped, taken advantage of, disrespected, or mistreated in some way. Likewise, we feel angry when these things happen to someone we care about. Anger holds in its flaming heart the certain knowledge that we are WORTH something, that we are precious and worth protecting. Healthy anger is the safeguard of self-esteem.

Seen through this lens, anger is a useful reaction to a threat to the safety of connection between people. Anger is fuel propelling us with courage to stand up for ourselves, to set boundaries, to name the thing that we cannot and should not ignore. Anger is a wicked cool sword that cuts through the bullshit of pandering and placating to show us our own raw truths.

Skillful communication of anger protects relationships by protecting boundaries. If I don’t allow myself to be mistreated, I can stay safely connected. If I let myself be mistreated I either have to give up my safety or I have to sever the relationship. Anger is the opposite of apathy, and apathy is the opposite of love. Anger and love are inextricably wound into all of the relationships we treasure because every deep, long term connection involves imperfect people. All of us make mistakes, have blind spots and character flaws, lack complete understanding and inevitably fail one another at different times.

So if you want love in your life, be prepared to sometimes be pissed off. Be prepared to piss off the ones you love. Allow the experience to slow you down, just like a magnifying glass in the hands of a curious kid. Anger springs from your deepest values and offers lessons about areas of yourself that you need to refine: your expectations, your boundaries, your capacity to hang in there and stay respectful. It teaches you how to meet the world without being a doormat. Anger gives insight into your own code of fairness. When you or the ones you love are angry, don’t run away, but rather magnify the moment. Be prepared to listen and to speak your truth.

Photo by Pixabay on Pexels.com

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My Needs Are Too Much

by Tanya Ruckstuhl LICSW

I think most of us have this secret fear lurking in our core: that our needs are too much for the people around us. That our unvarnished self is a black hole of emptiness and nothing can fill us up. We hide our fear of emptiness/neediness in a variety of ways: by developing hyper-independence, or engaging in excessive care-taking of others, or by dissociating with food/alcohol/television/Facebook/tasks.

To understand where this near-universal fear comes from it helps to know two things:

One, the brain is a meaning-maker. It makes meaning by recognizing patterns and generalizing those patterns out to arrive at conclusions to help us navigate life. One major pattern we learn is simple cause and effect tracking: If I do X, Y will happen. This cause and effect pattern-recognition is half the battle of functioning in a given environment.  For example: If Harry consistently gets to work late (X), he will lose his job (Y). If I rinse my dishes before putting them in the sink (X), it’s easier to clean them (Y).

Two, just because a pattern is true at one point in time doesn’t make it true in present time. Therein lies 98% of the work of therapy.

If you were born into a compromised environment such as a family system where addiction or mental illness or poverty or disability affected the adult’s capacity to care for you, than your needs were too much.  At that time, and in that family system of diminished capacity, a growing child’s constant need for food, love, shelter, attention, explanation, comfort, sanitation, structure, stimulation, and consideration is too much for the parent(s) to meet. The parent, ashamed at their failure to meet the demands of this needy being grows angry at the child for putting them in this position and blames the child. The adults convert their own failure into blame and send the message to the child: Your needs are too much. The child’s meaning making looks like this: If I have needs (x), I make my mother angry (Y). The child then starts to hide his needs, first from his mother and ultimately from himself.

Of course we all have needs, and our adult selves need the very same things that our child selves needed. Some of those needs we can now meet directly (food, shelter, sanitation, structure) while others still must be met via relationship (love, attention, comfort, consideration).

If we are still in that child habit of hiding our needs from ourselves, we don’t know it’s okay to have needs and we don’t know what we really want. We may think we want a Rolex watch or watch ten hours of Netflix.

Here’s a handy way of telling if we are meeting a need or blotting ourselves out: when we meet a need, it goes away. We return to a state of calm. When we are blotting ourselves out, the need gets quiet for a short period of time and then resumes its shrill driving force.  When blotting out, we vacillate between distracted and restless.  When meeting a need, we feel relief and peace.

My wish for you, dear reader, is that you take the time to know your needs and value yourself enough to meet them.

SAD to Glad: Surviving Seasonal Affective Disorder

Tanya Ruckstuhl LICSW

In the gloom of a Seattle January, it’s vital to keep our inner sun ignited. Seasonal Affective Disorder, with its attendant low levels of energy and flattening of enthusiasm, affects many to some degree.

Do you find yourself hitting the snooze button and rolling over? Do you look out the window and scowl?

People in Seattle, we need a whole battalion plan of fun to battle the winter meh’s. What is fun? I’m talking about tiny bits of delight, not the roller coaster of joy. Fun is subjective, subtle and easily attainable.

Visualize Picturing the golden sun in a clear blue sky is uplifting. Imagine a garden in the late spring; recall the delightful riot of blooming peonies and lily-scented hyacinths. Visualization is not just for woo-woos.  I know a clinical social worker working with professional athletes in Chicago. He has injured players picture themselves practicing and playing the game while in their hospital beds. Just by visualizing, these players are able to retain muscle tone and skill level. Think of visualization as the opposite of catastrophic thinking. Instead of using your imagination to freak yourself out, visualization is using your imagination to improve your reality. Conscious use of visualization is effective, free and has no unwanted side effects!

Progress The therapeutic value of a feeling of progress cannot be overstated. Sure we are all aging and the mortality rate is a solid hundred percent, but here you are, alive and able, so do something to make your life even a tiny bit better/prettier/healthier/more interesting. Each winter I repaint bits of the ceiling and walls that are marred. This weekend my boyfriend and I spent half a day making a week’s worth of healthy breakfasts and lunches from scratch to save time and money during the work week. Learning anything is a slam dunk for creating a sense of progress. With the internet, learning has never been so abundantly available. As an example, the DuoLingo app offers free daily language lessons that take just five minutes and allow you to choose from all the major world languages.  I’m currently working on my Spanish and will learn French next. And you don’t need Wi-Fi to learn: Find someone who knows something you don’t and ask them questions.

Travel Depending on destination and level of luxury, travel costs vary from modest to major.  If you can afford it, go to the sun midwinter for a blue sky break. Stay somewhere you can walk outside every day for an hour and get your vitamin D recharged. If that’s too much for your budget, take a weekend getaway with your partner or friends and go somewhere to connect with loved ones and shake up the routine. If you don’t want to commit to a whole weekend, get outside of the city and go east to the mountains for a day of snowshoeing or sledding or skiing.  Take in the beauty of snow blanketing the landscape and feel the refreshing chill of high altitude winter air.

Experience Novelty Anything new and different wakes your brain up and makes you feel alive, which happens to be exactly the opposite of how Seasonal Affective Disorder makes you feel. Think of novelty as the umami flavoring that makes life delicious. Again, we’re talking little bits of newness here, not enter the witness protection program and move across the country. Discover a new show on Netflix or Amazon that makes you laugh, cry or think. Throw a party for a truly ridiculous reason (The Winter Olympics watch party! National Pie Day!). Spend an evening listening to a new album, or internet-stalk your favorite musician and listen to their side bands. Make a paper-mache mask. Take a class that you would have loved as a child.  I’ve taken classes on hip hop dancing, ceramics building, jewelry-making, mosaics, writing, interior decorating, cooking, and painting. Remember adults take recreational classes for fun, not to create an amazingly impressive product, so dump your perfectionism before you go.

Get Physical Attend to the mammalian needs of your body. The basic three are: sleep, exercise and food. It’s easy to have not enough of the first two and then try to make up for feeling lousy with way too much of the third. Make a plan to get to sleep earlier. Block out time on your schedule to get regular, healthy movement. Do a little prep each weekend by making or buying readymade meals for the work week so you can have food that sustains you without inflating you. Drink more water and less everything else liquid. Have sex. Really! Schedule it if need be. Sexual activity increases both self esteem and dopamine.

Finally, consider this general philosophy: Nibble on as many different sources of self care as you can dream up. Consider emotional nutrition akin to dietary needs for variety and enjoyment.

Handling Harassment

By Tanya Ruckstuhl LICSW

These days the news is rife with stories about sexual assault and harassment by men in positions of power against girls, women and boys. My clients—many of whom are survivors of sexual abuse—are torn between feelings of relief that their stories are finally in the main stream and despair that they live in a society where sexual exploitation by men in power is so pervasive.

Meanwhile the decent, non-rapey guys out there–the vast majority of men–are grappling with the painful realization that so many men are sexual predators and fear that they too will be painted with this broad brush.

It’s easy to want to turn away from the numbing repetition of this upsetting information. We feel overwhelmed, shocked, and unable to screen out the pain and anger of the victims who are finally coming forth like a tidal force, we are exhausted by determining degrees of wrongness, trying to figure out what should happen next both to individual perpetrators and as social response to this pervasive injustice.

Anger and the fear of anger cause us to retract from each other, to avoid the difficult, useful work of coming together to talk and listen and think about this problem that touches us all. Every man has a woman he loves, be it his mother or sister or daughter or wife. Every woman has a man she loves, be it her partner or parent or child or brother. We cannot get away from the connection, and therefore we cannot get away from the need to have conversations.

After genocide, truth and reconciliation process is primarily about allowing people to tell their stories and be heard by perpetrators and victims alike. This process humanizes both sides, allows them to weep and heal together. It takes enormous courage to tell and to listen. I want to remind every big hearted man out there that if you want to help us heal, this is your job right now; listen to the women in your life. Ask them for their own stories with this experience. If it hurts to hear, remember it hurts a lot more to go through it than it does to hear it.  As a therapist, the most important gift I can offer is to bear witness to the experiences of my clients.  The simple act of listening is the most overlooked magic.

Every woman I know has experienced at least attempted sexual abuse by a man.  There is a portion of this that may be innocent misjudgement: men are charged with sexual initiation in a patriarchal society. I used to joke that if I weren’t a woman I’d still be a virgin because there is no way I’d ever have the courage to initiate sex. So given that in the beginnings of relationships men almost always are the ones to initiate sex, and women consent or refuse it, how do we proceed?

There should be bright, clean lines such as no sexual relationships between people in substantial power disparities (such as boss/employee or perspective boss/employee, or religious leader/follower or famous person in specific field/person wanting to become successful in said field).  These bright, clean lines are further delineated by simple questions such as: “Can I kiss you?” “Do you want to have sex?” Consensual sex is fun for both parties and career safe.

For men: if you are so successful that you can’t find someone to sleep with who is in a similar power position as you are, look for someone who has nothing to do with your line of work and doesn’t care about it.  This is hard on the ego but great for avoiding sexual harassment accusations. And dude, no matter who you are, don’t sleep with someone who works for you.

How do you avoid being misunderstood if you are man? More bright, clean lines here: Don’t view women in your professional life as sexual beings, no matter how pretty they are. Take a good look at the way you interact with women. Ask yourself, would I say this to a man I worked with?  “That dress is pretty,” is fine, just as you might compliment a male on his awesome tie. Comments about a female coworker’s butt, breast size or shape is a hell no, just as complimenting a male coworker on his formidable penis size would not go over super well at the water cooler.

For the women: remember that most men are just like us: decent, imperfect, and trying figure out this incredibly complex thing called life. Most men wouldn’t try to take unfair advantage of a woman even if they could get away with it because it would make them feel disgusting. Avoid the temporary comfort of cynicism which comes with the half life of despair. Tell your story. Claim your equal space. You belong right here, at the grownup table.

 

 

On Sparkly Skull Chandeliers and the Subjective Nature of Reality

Tanya Ruckstuhl LICSW, MSW

One of the best things about being a therapist is also one of the best things about being a mom.  This year my teenagers were surprisingly enthusiastic about decorating for Halloween. After several years of their steadily diminishing interest in holiday decor, I had given away the moaning zombie head, the black foam tombstones, the light up snowman, the plywood Santa, and pared down our vast and tacky collection to our favorite things.

But I was wrong because October first, my sons were completely excited about decorating for Halloween.  We set about putting up the giant bat, the blinking bat lights, the sparkly spider, the witch, the Frankenstein treat holder, the rubber rats.  The boys put things in weird places: The “eye of newt potion” bottle was stuck in the door of the fridge, with the condiments. One of them put a giant rubber rat in the linen closet, just far back enough in the shadows to actually freak me out.

This is one thing I love about both parenting and therapy. It’s the delightful surprise of how people think differently. I think of decorations like art. I put them out where they are easy to see and enjoy. Meanwhile, the boys think of them as thematic: eye of newt would be a witch’s condiment, so it goes in the fridge with condiments.  Seeing a rat in a closet is scary, and Halloween is a holiday to scare people.

Years ago, when running a social skills group, participants were developing ground rules for group safety and cohesion. One of the women requested no swear words. She grew up in a religious household and felt uncomfortable with swearing. It was a revelation to me that someone might feel unsafe from salty language. As a result, I had to think about conveying enthusiasm and intensity and spontaneity without swearing which made me a more palatable public speaker.

These separations between how we interpret reality and how others do the same can be incredibly fertile growth areas. Which is therapist-code for “or it can really freakin’ suck.” (See how I didn’t swear there?) As we move into the holiday season my wish for you, dear reader is that you can notice and communicate those differences with compassion both for yourself (we are all works in progress) and others (because ditto).

Shine On You (actually quite) Crazy Diamond

By Tanya Ruckstuhl LICSW

I’ve been thinking and talking with clients this week about connection and the importance of developing a tribe of people to get our needs met. For heterosexual men in particular, this is a huge challenge in our society and the lack of it impairs both their own quality of life and the lives of their partners. It’s a challenge because men are raised to compete with each other and to rank themselves hierarchically in regards to desirable and undesirable traits: intelligence, athleticism, attractiveness, charisma, awkwardness, clumsiness, etc…

When people are in competition mode the primary directive is to win and not be weak. This doesn’t lend itself to vulnerable disclosures of self doubt and the reassurance that everyone feels—and is—lacking in some important areas at some times.

Without certain knowledge that the pain of personal weakness is universal, that this very experience leads back to our humanity and (hopefully) the chance to be compassionate, men are cut off from connecting these dots, resulting in their being just a wee bit socially retarded less conscious when compared to women.

Where does male vulnerability go?  It is buried under shame, obscured by addiction, hidden behind unrealistic expectations to find a partner who makes them feel powerful and right all the time. It comes out as anger, blame, inability to apologize, conflict avoidance, contemptuous communication during conflict, and passive aggressive acts towards their partners.

It’s funny because where men are in terms of relationship naiveté is roughly equal to where women are in terms of employment naiveté: because we ladies are more recent arrivals in the world of careers, many women suffer from paralyzing and unrealistic expectation that they can and should find work that is important, well paid, emotionally rewarding, free-time respecting, and that anything less than luminous employment perfection represents a failure on their part to choose well.

I’m suggesting women should learn from men in terms of careers, and men should learn from women in terms of connections. Women have multiple friends and so can choose who to do what with. We don’t expect our intellectual friend to help us hang wall paper.  We don’t expect our athlete friend to join us on a ten day Vipassana meditation retreat. And we don’t expect our men to fit our every facet of interest because that would be ridiculous. Meanwhile, men take jobs expecting to enjoy some aspects of their work and hate others, to get paid and go home and have hobbies in order to have fun.

You are a diamond—multifaceted and incalculably precious. Don’t expect any one person or job to shine light into the whole of you.

 

Spooked to Serene

 

By Tanya Ruckstuhl LICSW

I’ve been reading a good deal about the direction our current administration appears to be headed and major concerns folks have regarding its anticipated impact on the environment, immigrants, women, families in poverty, and people of color…basically every vulnerable human and carbon on the planet. The response to all of this unknown worry varies from productive to preposterous.  People have mentioned stockpiling gasoline and bullets ala The Walking Dead.

It’s easy to get caught up in dire predictions. The generalized and pervasive feelings of fear, powerlessness and anger so many of us feel create a breathless anticipation of disaster. Many are now living in a shared cultural trauma, similar to the aftermath of the 9-11 attacks when people around the country were terrified that they would be the next target of terrorist attacks. Friends of mine who work and hang out with immigrants and refugees report that men who used to play soccer are no longer showing up at the park, that families who used to use the library are too frightened to check out books. There is cause for concern. Agreements to slow the pace of environmental destruction are being overturned. Meals on Wheels, a program which allows low income seniors to age in place is at risk of losing all federal funding. PBS, long considered free preschool for the public, is also on the chopping block. (Check out this cheeky call for funding: http://whatstrending.com/video/23876-elmo-gets-fired)

It’s an uncertain time. And yet, we become less effective as humans: less empathic, less articulate, less focused when we fall into fear and hysteria. The human race is a story of struggle and survival. We impressive humans have harnessed fire, created agricultural surplus, made music and art, discovered penicillin, built machines that fly and drive, invented solar power grids and the internet. We are AMAZING creatures. And by many measures—current political administration aside—things are getting easier: we mostly no longer starve to death in developed countries. The national homicide rate has fallen 51% since 1991, per the Bookings Institute. According to the Guttmacher institute, 90% of sexually active women in the United States at risk of unintended pregnancy are using birth control. The Journal of Blacks in Higher Education reports that nearly 4.6 million African Americans now hold college degrees, as compared with just ten thousand in the 1920’s.

Staying calm and reminding our freaked out brains that the world is not about to come to a crashing halt allows us to maintain perspective and make contingency and response plans. And that makes us more effective humans. There is cause for celebration and unity. Even across the political/economic/gender/educational divide we have more in common than separate: we are all trying to make sense of the world around us—even if we come to different conclusions about what it all means and how to respond, we all spring from families who pass along good and bad ideas in the process of raising us, we all love our children and want them to grow up healthy, smart and capable. We all thrill to the sight of spring flowers bursting out of the ground. Almost everyone wants to do the right thing, to be proud of ourselves. None of us have all the answers and none of us are done growing into our best selves.

Working towards change while remaining grounded in connection allows us to better deal with this world we live in. It allows us to be at peace with (or at least grudging acceptance of) the time/energy/money we have available to contribute. Maintaining our sense of calm and connectedness makes better individuals while we try to make the world better for all.

I’m a Groupie

Tanya Ruckstuhl LICSW

I am a total groupie.  Not for musicians though—fame oriented people bore me. No I am a groupie for groups.  I am in a women’s group, a writing group, a meditation group, two professional consultation groups, and a book group.  This (among perhaps a million other things) makes me a bit of a weirdo, but as a result I have a deep appreciation for and understanding of group dynamics.

This weekend was group-a-rific. My writing group and my meditation group met, and in between I attended a movement workshop specifically for therapists. The workshop was a one-time group filled mostly with lovely, open-hearted women and men. There was just one woman there with a sour look on her face who I immediately felt myself recoil from. I work hard not to indulge the desire to judge people on first impressions (what if she had had a stroke or a facial tic or her dog just died or she was just having a really tough time?) so I made a point of smiling at her and introducing myself.  She barely grunted back to me.  My feelings were hurt. I reminded myself that not everyone needs to be friendly to be interesting or contribute to the world.  I took a seat far across the room from her.

At the end of the workshop everyone went around the circle, checking in. One man shared that during his meditation time he thought about the fact that Donald Trump is a human being.  This was a welcome reminder in a room full of liberals who were all freaking out about the implications of this particular president.  We smiled and nodded, except for the sour-faced woman who barked out, “Can we not talk about politics?” People looked away and fell silent. One person quietly said, “it’s not exactly political—“ and the woman loudly cut her off, “Well it’s hurting ME.” Silence reigned. The group disbanded. The expansive feelings of gratitude for the support we had just received turned into something more complicated, more deflated.

To be a good group member you have to have two opposite and equal orientations: one is for the good of the group and the other is towards meeting your own needs. People who only orient towards themselves come across as rude and selfish. People who only orient towards the group won’t enjoy them because group participation will be work without reward.

I’m starting up an Anxiety support group in March. It will meet at noon on the first and third Friday of the month and we will explore this magical mix of meeting our own needs while also serving the well being of the group.  We will create a safe space to talk about anxiety and ways to comfort and manage it. We will cheer each other on and get to know one another.  We will learn empirically validated techniques and exercises to decrease baseline anxiety and to deal with specific anxiety triggers. If you are interested please call me for an intake appointment at 206 375-7690.

Choice Solves Chaos

By Tanya Ruckstuhl LICSW

The holiday season is upon us. I haven’t even finished shopping or inviting guests over and I’m already fatigued. I have social engagements for five out of seven evenings this week.  I’m also trying to bake a vat of coconut maple granola to give away.

Between going out for dinner with friends, dragging my kids to wholesome seasonal activities that they grudgingly tolerate, and generally attempting to trip the light fantastic, I will be sucking down a nontrivial amount of caffeine to counterbalance the exhaustion of social overstimulation.  Technically I don’t have to socialize like a Hollywood coke fiend or bring the kids to hear a sixteenth century Viennese Pianoforte, see zoo lights and visit downtown for the gingerbread house display. I want to do all these things.

A friend once told me about a little known category called an “ambivert” which is a person with equal extroverted and introverted traits.  That pretty much sums me up, as well as a lot of folks I know. On vacations, my favorite part is hanging out at the hotel room with my sweetie, a book and a cup of tea after sightseeing and before dinner.  I wouldn’t want to spend the whole day cooped up inside, but the counterbalance of explore-retreat lends adventure a cozy perfection.

Here I am in middle age and I still haven’t figured out the whole-life pacing thing, but I am starting to understand my need for variety and balance.  In my work as a therapist I’ve noticed that we course correct all the time. Work too much and you miss your kids. Work too little and you lose your sense of contribution. Exercise too much and you get obsessed and become rather boring company. Exercise too little and you become lethargic (and rather boring as well.)

Mental health is noticing when and where we are out of balance, and to GENTLY bringing ourselves back in alignment with our obligations, energy, and interests.  Gently means not talking meanly to ourselves, while still being honest and affirming choice. In truth, have too many plans this week, but I still have choices: I can enjoy it or just deal with it or I can cancel/reschedule/leave early. When we assert choice (I want to do all these things) we are less likely to fall into resentment, irritability or self pity.

Now I have to go. The granola baking/gift wrapping/hair curling requirements of this evening’s festivities hum an urgent tune.

 

 

 

Seasonal Sanity

Tanya Ruckstuhl LICSW

Goodbye Sunglasses!

The trees outside my office are turning to flame and every day I’m scooping tracked-in maple leaves off the kitchen and living room floors (dog doors are a wonderful opportunity for clean freaks to practice surrender).  It’s autumn, a time for homemade soup and hot baths and hanging twinkle lights against the darkness.  After nineteen years in Seattle, I’m finally getting the hang of coping with the long, wet winters here.  Here are my top seven tips for maintaining mental health over the fall and winter:

First of all, you gotta do something seasonal. Tacky Halloween décor is awesome. Ditto going to haunted houses or whatever autumnal offerings float your boat. Not into the whole Halloween thing? Throw a party or go see some live theatre.

Second, nourish yourself with food that is warm, creamy, salty and substantial. Our lizard brain needs reassurance that we will survive the coming winter and nothing says “I am safe from starvation” to the lizard brain like salted fat.

Third get swept up in a story. When the days are dark and cold it is delightful to travel in our imagination. This is a great time to read novels, watch a show or a movie.

Forth, have at least one warm and beautiful jacket and a seriously comfy pair of house slippers. Spend some money so that you have a delicious tactile experience every day.

Fifth, remember that creativity ignites your inner sunlight. Take a workshop or a class to learn how to make something, or pull out creative supplies you already have and spend a weekend afternoon playing with them.

Six: Do something for someone else. Look around you. There are needs everywhere and if you have a time or talent, share. Look for a non-profit addressing a problem you care about and volunteer. This is the fastest acting, side-effect-free antidepressant not on the market. Sorry Pfizer!

Seven: Exercise. It makes endorphins and keeps us healthy. We Americans are a fat lot because we love to eat and hate to move. This is especially problematic when the outside world is about as inviting as a bed of nails. If you don’t already have an exercise routine, make a sustainable, incremental plan to increase your movement. If you already do, switch things up by trying out a new class or dance or type of movement.

Lifestyle adjustments are not always enough. If you are doing all you can to take care of yourself and still suffering from depression and/or anxiety, get professional help. But here’s the other thing you should know: professional help will not be enough without positive lifestyle choices.  For instance, psychotropic medications (antidepressants for example) work as standalone treatments only 20% of the time.

I wish you all a happy fall!