Bill's Brain Blog

Anxiety 

The fastest way to reduce my anxiety is to take action. So starting, taking my first step, doing something, literally anything like standing up or taking one step in any direction changes my perspective and helps my body to understand that it isn't stuck and I can & will do something. 

Actions

  • What is my first step?
  • What can I do now?

 

Thoughts


  • Where have I been successful before in dealing with a similar situation?
  • How did I do that?


Mood Quality Article Links

Your Personal Energy level is key to accomplishing your goals in life.


Levels of Learning

 

  • Less
  • More Connection with Natural spaces.
  • More Gratitude

 

Mood Stability

Your Personal Energy level is key to accomplishing your goals in life.

Levels of Learning
  • Creating
  • Evaluating
  • Analyzing
  • Applying
  • Understanding
  • Remembering

Mood Stability

is the basis for 
Reducers - Less Stability/ more volatile


Builders 
  • Sleep
  • Meditation
  • Yoga
  • Arrive early & have a plan for the time
  • Autonomic system "Tone"
    • Vagal Nerve Tone
    • Sympathetic Tone
  • Plan - Prepare better
  • Practicing Gratitude
  • Chunk it. Chunk Chains
  • Celebrate Completions
  • Use & Teach 
    • in all learning styles
    • Analogies and metaphors
Reducers
  • Poor Nutrition
  • Poor Sleep - quality  & quantity
  • Procrastination
  • Focusing on the things I can't control rather than the ones I can
App

Nutrition

Sadness & Melancholy

Sadness and melancholy are certainly a part of every life and an important part we all need to experience. We don't, however, need to get & remain stuck here.

Reducers - less overwhelm
  • Smile
  • More what I can do/ impact/ change 
  • Am I sweating the little stuff?
  • Imagine big (important) things
  • Vision possibilities
  • Slow Deep Breathing
  • What can I accomplish right now?

Builders - more overwhelm
  • Sleep
  • Focusing on things I can't do, impact or change
  • Meditation
  • Yoga
  • Autonomic system "Tone"
    • Vagal Nerve
    • Sympathetic
  • Plan - Prepare better

  • Practicing Gratitude
  • Chunk it. Chunk Chains
  • Celebrate Completions
  • Use & Teach 
    • in all learning styles
    • Analogies and metaphors
Reducers
  • Poor Nutrition
  • Poor Sleep - quality  & quantity
  • Procrastination
  • Focusing on the things I can't control rather than the ones I can
App

Nutrition

Overwhelm

is the basis for 

Physical symptoms of stress include:

 

  • Low energy
  • Headaches
  • Digestive upset including stomach, diarrhea, constipation, and nausea
  • Aches, pains, and tense muscles
  • Chest pain and rapid heartbeat
  • Insomnia
  • Frequent colds and infections
  • Loss of sexual desire and/or ability
  • Nervousness and shaking, ringing in the ear, cold or sweaty hands and feet
  • Dry mouth and difficulty swallowing
  • Clenched jaw and grinding teeth

 

Builders

 

  • Time with people we care about
  • Social
  • Work
  • Appreciation for work well done
  • Show
  • Receive
  • Start your daily Gratitude Journal
  • Addressing Stressful situations
  • Differently
  • Focus on the benefits of stress
  • More Positive perspective

 

Reducers
  • Negative Emotions
  • Depressive Thoughts
  • Nervousness
  • Impatience
  • Anxiousness
  • Time on Toxic Relationships
Behavior
  • Walk, skip, jump, 
  • Yoga
  •  Cardio
  •  Weight Training
  • Test known factors to determine how you respond
Food
  • Mediterranean Diet
    • may prevent onset
    • may reverse 
  • Magnesium 
    • Diet
    • Epson Salts bath

  • Folate - low levels can reduce effectiveness of several antidepressant medicines
  • Evaluate how you do on the top 10 nutrient deficiencies & adjust. Give your body and brain the tools to operate.   

Mood Experience - Check all that apply