• PSYCHO-PATHS: Release the Balloons of Anxiety

• TRAILMIX: Cream Cheese Chicken Chili

• CAIRNS: “Because,” by Rosemary T. Trommer

In our chaotic world many have experienced heightened anxiety. It’s the worry that wakes us up in the middle of the night, distracts us while we’re trying to work, or shortens our patience. The daily news is a stew of trouble that gives emotional—at times physical—heartburn. We try to control our feelings but that doesn’t offer much relief.

How can we handle these anxious thoughts in a more productive way?

The key insight is that we are separate from our thoughts. It’s possible to look at our feelings without becoming the feeling. We have Thoughts and Feelings; we are a distinct Self. We can focus on how we feel about our feelings. That may sound a bit twisted and confused! The skill is to notice how our mind is reacting and evaluating the anxious feelings (or panic, anger, and sadness).

When we have those natural feelings, we want to stop them, get over them, reject them, push them away. But studies are showing that this reaction may actually increase the frequency and power of those feelings. It's the "don't think about a pink elephant" trick, which makes a pink elephant all we can think about!

We can get out of this cycle by reacting to/evaluating the feeling with openness, acceptance, non-judging, and willingness to let it be what it is. We choose to not criticize, suppress, condemn, or stuff the instinctual response. We receive it as a thought, an opinion, and even a bodily response that can be acknowledged, then passed by as we continue our day.

Here’s a helpful visualization: When the fears come, imagine each one is a balloon. Take a moment to name that balloon, recognizing its color and shape and the way it is blowing in the wind. Notice then that you are holding the string. You have permission to release it from your hand. Watch it soar away! Say this little formula out loud: "I feel this red balloon of anxiety (or whatever emotion). It's okay to feel this. A balloon isn’t the real me, just a feeling that is separate from my deepest identity. It can't hurt me. I'm holding the string of control. I am truly okay. Now I let you go. Good-bye, worry."

Try this several times while you are calm, to prepare for when the feelings come back. We can notice a big difference in the severity of our reaction when we gain separation between the emotion and our Self. Letting the emotion fly away restores our emotional equilibrium to carry on with life.

©2019 Larry Payne, adapted from Learning ACT, by Luoma, Hayes and Walser

With these cold days, enjoying a warm, generous chili dish can be comforting! —JanMaree

 2 large chicken breasts, still frozen                            1 pkg. Ranch dressing mix

1 can Rotel tomatoes                                                  2 t. cumin

1 can corn kernels, do not drain                                1 t. chili powder, if desired

1 can black beans, drained and rinsed                       1 t. onion powder

I pkg. (8 oz) cream cheese

 Place chicken in crock pot. Top with tomatoes, corn, drained and rinsed beans, ranch dressing, cumin, onion and chili powders, stir to combine then top with cream cheese. Cook on low for 6-8 hours, stirring once or twice to blend in the cheese. Shred the chicken into large pieces and serve over rice. This may also be served in tortillas or taco shells or as a dip.