Uncategorized Archives - Elise Gaul, LPC | Counseling | Supervision

by Elise Gaul

Inspiration—Power-Up Your Mood in 5 Steps

Webster’s defines the word “inspiration” as follows: something that gives someone an idea about what to do or create : a force or influence that inspires someone

This is true, but there is more. Inspiration is a feeling too. Take a moment and think about something that inspires you or simply recall and imagine yourself inspired. What do you feel in your body? Maybe a fullness in your chest, a tingling sensation, a feeling of excitement.. How do you imagine yourself sitting or standing when inspired? I am certain no one reading this is picturing themselves slumped over, right? It is a power pose! Inspiration is, in fact, a great mood enhancer. It is a mood power-up if you will.

Seeking inspiration is a healthy mind practice—especially when you shift into lower gear and need a boost. Use it! Here is how..

1. Set an intention to seek inspiration every day (or every week).

2. Discover ways to get your daily/weekly inspiration power-up. Short readings, TED talks, quotes, the image of an inspiring person, music.. Some people get inspired during their morning exercise when they feel their physical strength most acutely. Find a variety of sources.

3. Pay attention to how you feel physically as you experience inspiration. Hold onto that feeling a little longer. This enhances the effect.

4. Don’t judge whatever works for you. If you like Oprah, a walk in the woods, Vivaldi.. Seeking inspiration boosts mood and is indicative of a significant neurochemical effect. It is real!

5. Notice also when there is too much. If we get inspired from too many sources, we can actually get over-whelmed and in need of a break. Keeping a healthy mind means knowing our limits and when we need to power-down too.

in Healthy Mind / Uncategorized

by Elise Gaul

How Stress Keeps Us Apart

Stress is no friend to love and connection.

When we are stressed, our nervous system turns up the volume. We are wired to respond with the fight-flight response–increased heart rate, quickened breathing, increase in muscle tension, activation of the sweat glands—all in the service of reacting quickly and getting out of danger. We are supposedto get out of danger and then return to a more rested (parasympathetic) state. As you may have noticed by now, the body can overreact to stressors that are not life-threatening, such as traffic jams, job pressure, an imagined slight, or family conflict. The stress response can get stuck on the “on” position and those stress hormones keep flowing well past their usefulness.

When escaping danger—eyes darting, bodies in motion, thoughts racing, in urgency and emergency mode—are we able to tune into another person? Can we receive support and soothing from another? There is evidence, in fact, that we can’t. The social engagement system, a neural network characterized by nurturing and social connection behaviors, simply cannot be turned on at the same time as a vigorous stress response (Dr. Stephen Porges’ Polyvagal Theory).

Meanwhile, our stress is contagious and will turn on our partner’s stress response– or friend’s, roommate’s, family member’s alike. As social creatures, we seek out others to relieve stress and find comfort. That’s what we did at the beginning when we instinctively sought soothing from our first caregivers. Sadly, the very thing that relieves stress may flee or fight with us.What to do?

Know that your stress can turn on your partner’s fight or flight response in a split second and they can turn on yours. It can happen the second you walk in the door and before you have said a word.

Set an intention to Turn OFF your stress response. You can do this by having a few minutes of alone or quiet time. Take a few minutes to take a few deep breaths to calm your body. Your mind and brain will follow.

Set an intention to Turn ON your social engagement system. Relaxed eye contact, touch, open body posture, slower pacing physically, and a soft voice go far in activating the soothing benefits of a relationship.

Plan activities together that involve eye contact and relaxed body–i.e. dine without screens on for example.

Talk about how you can turn off the stress and turn on the relationship together when you are both calm.

We can never eliminate stress from our lives. We can live more harmoniously by turning down the volume and making ourselves available for the support and nurturing that make it all worthwhile.