I just did a small Yoga with Adrienne session. It's the first time in weeks I've been able to focus enough to do this. My mind is constantly jittery, even when I am relaxing...

It wasn't always like this, but it has been like this. The weeks (months, years) after 9/11. The weeks (months, years) after my daughter was born. Uncertainty, change, lack of familiarity even in a familiar environment. I remember that I have been here before to ground myself and send a reminder: I have been here before and I have survived. Thrived, even.

This reminder doesn't necessarily make me feel differently in the moment. Not at all. But it does remind me that it won't be forever. Things may be forever changed, but this phase of change does not last. It morphs into a new normal, a new familiar, and eventually, a new routine that I will eventually not think of as new. It will just be...how it is.

I know how much I enjoy Yoga with Adrienne and it was frustrating that I couldn't allow myself to participate in what I knew was good and helpful to me. Maybe there is something you used to enjoy that your brain and body will not let you fully participate in right now. That's okay. Just be in this moment. Eventually it will pass and morph into a different one.

Here's how: allow yourself to move through it. Feel all the feelings, check in with yourself to see what you need, and then do the thing you need to do for yourself. For me, that thing has been a lot of naps. And eventually, a Yoga with Adrienne episode.

What's the thing you are looking forward to getting back to? How are you meeting your needs until then?

The journey of healing from a dysfunctional family (that has stayed that way) is a lifelong path. Most people who come to me are at a point in their lives where they cannot take it any more and are overcome with fear that there is nothing to be done.

I am here to tell you there is plenty that can be done.

Breaking it down into manageable pieces is key. And that is exactly what we are going to talk about today.

When I shared my last post, I warned the readers that it was guaranteed to leave at least a few of them sputtering, "Yes, but...!".

And I was right.

They did.

This post is for anyone who indignantly sputtered and is still confused as to why.

Ahhh, the Yesbuts. A favorite of the righteously indignant everywhere. "Yes, but you don't understand!" and "Yes, but I have the right to expect...!" It is also popular among minimizers, especially when trying to understand and defend against the possibility that they have been a victim of Emotional Neglect.

What do the indignant and minimizers both have in common? Denial. Denial that stems from Emotional Neglect.

Don't believe me?

​Let's take a look at Emotional Neglect and how to know if you have really been exposed to it.

Feeling angry and frustrated a lot? Annoyed that people aren't living up to their end of the deal? Most of the time, there is a fairly logical explaination for this. You are expecting too much. Of others and of yourself. This is what happens when Reality and Expectations collide.

​I know two kinds of people around this time of year. The ones that can't wait to see their family and loved ones and build more memories, and the ones that are already feeling panic and dread, even though, as I write this, it is not even Halloween.

The first kind really seems to like their family. They accept each other, flaws and all, and are pretty closely knit. If there is alcoholism or mental illness, it is actively addressed and the family supports recovery.

The second, plays a strategic game of survival. Being closely knit comes from obligation rather than genuine interest and acceptance of one another. There are expectations and rules to be followed. There are roles to play and formalities to contend with. Alcoholism and/or mental illness is minimized, ignored, or stigmatized.

I will be honest. I know a lot more about the second type of family than I do the first.  And I also know how to approach the holidays (and every other day of the year) so that you can finally maintain your integrity and self-worth, while loving your family.

Every day when I wake up, it seems like a fresh crop of stuff of stress about begins to seep into my brain and threaten to take over. And when I am feeling particularly vulnerable due to a difficult life circumstance or pending event, it threatens in double-time.  None of us are immune to anxiety. And some of us have a predisposition to be more anxious more of the time than others.  Have you noticed that when you are in the throes of an anxiety attack, it seems like Nothing will work? Maybe you have researched or read about techniques in the past, but at this very moment when you need it the most, the options elude you? I am willing to bet that half of the time, you don’t even remember how to breathe.

Fortunately, I can help.  The techniques outlined below actually involve using your anxiety, the material you have in that moment, to find relief.  Sound counterintuitive? It is. But it can also be a lifesaver. Many times we are told to roll our shoulders back a few times and take some deep breaths but I have heard more often than not, there needs to be more. So grab a hot cup of tea or cold glass of water (are you even drinking enough water? No? Great, we can start with worrying about that for the purposes of this article) and take a moment to read some effective ways of managing the Anxiety Monster that is lurking inside of you. Want something you can use starting today without having to buy anything or even go anywhere? Take a nice deep breath….and read on...