An Ancient Oracle

On January 1, 1991, my good friend Michael was slowly dying in a hospital room, and I stopped by to wish him a Happy New Year and to continue our conversations on death, karma and rebirth.

I remember that day vividly because I was feeling down in the dumps for reasons that don't matter any more but at the time, they were choking me out of my every breath.

So though Michael's life was being eaten away by lymph node cancer, he was the one to lift my spirit on that cold and gloomy afternoon. That's when he gave me the gift of ancient wisdom...

Out from under the sheets, he pulled a small, worn-out, burgundy satin pouch and a frayed little blue book. He handed me the pouch and told me to reach inside and play around with the 25 flat stones till one of them felt good in my hand, till I knew this was the one I was drawn to. When I became ready to pick one, I took it out and noticed the sign, carved into the stone and painted a rich, dark brown.

Upon seeing the sign I had chosen, Michael thumbed through his book, stopped at the corresponding page, and gave it to me to read. I was amazed at how appropriate the message was for what I was living at the moment. The words were soothing, encouraging, reassuring.

The next day, I purchased The Book Of Runes, by Ralph Blum, and still treasure it along with the stones -- mine rest in a dark blue velvet pouch. For years, they have given me guidance and have filled my soul with wisdom, love, and light.

In the preface to the book, Dr. Martin D. Rayner, Professor of Physiology at the University of Hawaii School of Medicine, points out how the Runes are healing and merciful. He encourages us to play with the possibility that they can provide "a mirror for the magic of our Knowing Selves," a means of communication with the knowledge of our subconscious minds. He asks you to remember that you are consulting an Oracle rather than having your fortune told. An Oracle does not give you instruction as to what to do next, nor does it predict future events. An Oracle points your attention towards those hidden fears and motivations that will shape your future by their unfelt presence within each present moment. Once seen and recognized, these elements become absorbed into the realm of choice. Oracles do not absolve you of the responsibility for selecting your future, but rather direct your attention towards those inner choices that may be the most important elements in determining that future.

So now, after lighting a candle and a stick of amber-sandal incense, not knowing who you are or what you're going through at the moment, I picked a Rune for you. Here is the message it carries:

Algiz

Protection
Sedge or Rushes
An Elk

Control of the emotions is at issue here. During times of transition, shifts in life course and accelerated self-change, it is important not to collapse yourself into your emotions -- the highs as well as the lows. New opportunities and challenges are typical of this Rune. And with them will come trespasses and unwanted influences.

Algiz serves as a mirror for the Spiritual Warrior, the one whose battle is always with the self. The protection of the Warrior is like the warning rustle of the sedge grass or like the curved horns of the elk, for both serve to keep open space around you. Remain mindful that timely action and correct conduct are the only true protection. If you find yourself feeling pain, observe the pain, stay with it. Don't try to pull down the veil and escape from life by denying what is happening. You will progress; knowing that is your protection.

All my love,
Mudd

P.S.: Questions or not, I'd love to hear from you. Please email me at
anxietybuster@gmail.com or simply click the link on the sidebar.

To purchase The Book Of Runes, go to Amazon.com by clicking here.

The Healing Stages

One of the books that helped me along the path to recovery is
The Courage To Heal - A Guide For Women Survivors
Of Child Sexual Abuse, by Ellen Bass and Laura Davis.

The authors explain that healing is not a random process, that there are recognizable stages that all survivors pass through. They provide you with a map of those stages, enabling you to see where you are, what you've done already, and what's yet to come.

They also specify that healing is not a linear process. A common analogy for the healing process is that it's like a spiral. You go through the same stages again and again. But traveling up the spiral, you pass through them at a different level, with a different perspective. You might spend a year or two dealing intensely with your abuse. Then, you might take a break and focus more on the present. A year or so later, changes in your life -- a new relationship, the birth of a child, graduation from school, or simply an inner urge -- may stir up more unresolved memories and feelings, and you may focus in on it again, embarking on a second or a third or a fourth round of discovery. With each new cycle, your capacity to feel, to remember, to make lasting changes, is strengthened.

Here now are The Stages as presented by Ellen and Laura. Please note that although most of these stages are necessary for every survivor, a few of them -- the emergency stage, remembering the abuse, confronting your family, and forgiveness -- are not applicable for
every woman.

The Decision To Heal

Once you recognize the effects of sexual abuse in your life, you need to make an active commitment to heal. Deep healing happens only when you choose it and are willing to change yourself.

The Emergency Stage

Beginning to deal with memories and suppressed feelings can throw your life into utter turmoil. Remember, this is only a stage. It won't last forever.

Remembering

Many survivors suppress all memories of what happened to them as children. Those who do not forget the actual incidents often forget how it felt at the time. Remembering is the process of getting back both memory and feeling.

Believing It Happened

Survivors often doubt their own perceptions. Coming to believe that the abuse really happened, and that it really hurt you, is a vital part of the healing process.

Breaking Silence

Most adult survivors kept the abuse a secret in childhood. Telling another human being about what happened to you is a powerful healing force that can dispel the shame of being a victim.

Understanding That It Wasn't Your Fault

Children usually believe the abuse is their fault. Adult survivors must place the blame where it belongs -- directly on the shoulders of the abusers.

Making Contact With The Child Within

Many survivors have lost touch with their own vulnerability. Getting in touch with the child within can help you feel compassion for yourself, more anger at your abuser, and greater intimacy with others.

Trusting Yourself

The best guide for healing is your own inner voice. Learning to trust your own perceptions, feelings, and intuitions forms a new basis for action in the world.

Grieving And Mourning

As children being abused, and later as adults struggling to survive, most survivors haven't felt their losses. Grieving is a way to honor your pain, let go, and move into the present.

Anger - The Backbone Of Healing

Anger is a powerful and liberating force. Whether you need to get in touch with it or have always had plenty to spare, directing your rage squarely at your abuser, and at those who didn't protect you, is pivotal to healing.

Disclosures And Confrontations

Directly confronting your abuser and/or your family is not for every survivor, but it can be a dramatic, cleansing tool.

Forgiveness?

Forgiveness of the abuser is not an essential part of the healing process, although it tends to be the one most recommended. The only essential forgiveness is for yourself.

Spirituality

Having a sense of a power greater than yourself can be a real asset in the healing process. Spirituality is a uniquely personal experience. You might find it through traditional religion, meditation, nature, or your support group.

Resolution And Moving On

As you move through these stages again and again, you will reach a point of integration. Your feelings and perspectives will stabilize. You will come to terms with your abuser and other family members. While you won't erase your history, you will make deep and lasting changes in your life. Having gained awareness, compassion, and power through healing, you will have the opportunity to work toward a better world.

Do I hear "Amen?"

Yeah...Amen!

Hugs and Healing Light,

Mudd
xoxo

P.S.: Questions or not, I'd love to hear from you. Please email me at
anxietybuster@gmail.com or simply click the link on the sidebar.

Crippled Soul

I was sexually abused when I was 3, 4, 5 years old. He was my father's co-worker and friend. He "did it" to me while my father was out supposedly buying cigarettes, but I know now that Dad was out drinking and "doing it" with prostitutes.

For a good part of my life, I blocked the memory of these events. Well, not completely, because I had recurrent dreams, felt sick at my stomach, had this disgusting taste in my mouth, and spent years feeling ugly, stupid, unworthy of love.

Of course, I didn’t “choose” to be this way. I didn’t understand what was going on with me. I tried my best to get out of this rut. I went to school, worked hard, had friends, went to partys, started to work, got married, had children… But there was always this haunting inside of me that just wouldn’t go away. I read books, meditated, prayed, went all out in trying to find a “cure” for this “thing” that was controlling my mind, destroying my life, and affecting those around me, family, friends, my beautiful children.

I escaped into art – writing, drawing, music – thinking that expressing myself would solve the problem. There were many wonderful days, months, when all was sunshiny and bright. But soon, the gloom would envelop me and drag me down into depths that grew darker and colder as the years went by.

I’d put on a happy face, do my best to be strong, to hide my depression, because I didn't want to scare everybody away with my heavy disposition. I helped others with their problems, thinking this would make mine go away. I did volunteer work with troubled teens and sick, elderly people. I spread as much love as I could.

But the haunting continued.

So much so that I contemplated suicide many times. I understand a mother who kills her children and then kills herself because I’ve thought of that. I used to judge these women, but now I don’t. Please understand that I don’t say this is okay, no way! But I’ve lived the “lure” of such a pull. That’s exactly what suicide becomes: a lure. It pulls you, it’s like an enchanting trance. You’re so tired, exhausted with all the fighting to get up every morning and do the most ridiculous little things that have become huge mountains, you suffer such a non-physical pain, you’re so frustrated that you can’t tear at it, that you are pulled, hypnotized by the lure of suicide.

Ten years ago, I was completely down, diagnosed as bipolar (manic-drepressive), suffering from panic and anxiety attacks which eventually developed into agoraphobia. I still associated good times with drinking, but I wasn't drinking that much because I knew it wasn't the solution to my problems. Still, the association was there.

I smoked a lot of pot. Not all the time, but for periods of 1 to 3 months, I would smoke every day, dreaming my life away. Then I'd stop for months because I'd get fed up with myself and too tired to get out of my rut.

I was broke, had no social life, was afraid that it would be almost impossible for me to regain confidence and move on with whatever I wanted to achieve. Did not have any trust in finding any help from professionals.

I felt old and ugly.

I hated my body. Always had, in some way. Though I'd never been fat, I'd always felt fat. So I'd binge on chips and chocolate for a day or two, and then go for weeks without eating much. Over and over and over again, binge, starve, binge, starve.

I slept most of the day, stayed up at night.
Reading, watching television,
dreaming of a better life.
Crying a lot.

Going out of my mind.
Living with the thought of dying.

Six years ago, fed up and finally facing my sexual abuse issues, I did the "do or die" thing and went looking for help. For the third time in fifteen years.

I got an appointment at a mental health clinic, trembled through it, and was scheduled to see a psychologist.

From June 2003 to June 2005, I went through one-on-one therapy
with a psychologist, group therapy for panic and anxiety, and
group art therapy for sexual abuse.

Since then, no more depression,
no more panic attacks.

I’m grateful that I finally got to understand what had happened to me and how this affected my life. I’m grateful that I had the strength to go on living, believing that there was an answer. I’m grateful that I finally found therapists that were warm, loving people, not just “professionals”. I’m grateful that I can now love myself, and that I can trust not only myself, but others too.

These days, I take one step at a time.

Baby steps...

I do my best to not compare myself to others, to not put pressure on myself. I believe that each step will build momentum, that the momentum will grow, and that I will attain my goals.

I'm grateful for where I'm at, conscious that I'm not perfect...and that I don't have to be.

And I'm determined to have FUN, no matter what!

To all the crippled souls out there, never cease to look for help.
Trust that you will find it. Believe the Universe
will not abandon you.

Look up and smile...
Stand up and walk...
You are crippled no more!

All my love,
Mudd
xoxo

P.S.: Questions or not, I'd love to hear from youl. Please email me at
anxietybuster@gmail.com or simply click the link on the sidebar.

To Sweat Or Not To Sweat

In keeping with today's lesson, I'm reminded of a book
my son introduced to me last year.

Written by Richard Carlson, Ph.D., Don't Sweat The Small Stuff...and it's all small stuff shows you how to keep from letting the little things in life drive you crazy. How to put things in perspective.

Here's a most appropriate excerpt for what happened to me today:

Make Peace With Imperfection

I've yet to meet an absolute perfectionist whose life was filled with inner peace. The need for perfection and the desire for inner tranquility conflict with each other. Whenever we are attached to having something a certain way, better than it already is, we are, almost by definition, engaged in a losing battle. Rather than being content and grateful for what we have, we are focused on what's wrong with something and our need to fix it. When we are zeroed in on what's wrong, it implies that we are dissatisfied, discontent.

Whether it's related to ourselves -- a scratch on the car, an imperfect accomplishment, a few pounds we would like to lose -- or someone else's "imperfections" -- the way someone looks, behaves, or lives their life -- the very act of focusing on imperfection pulls us away from our goal of being kind and gentle. This strategy has nothing to do with ceasing to do your very best but with being overly attached and focused on what's wrong with life. It's about realizing that while there's always a better way to do something, this doesn't mean that you can't enjoy and appreciate the way things already are.

The solution here is to catch yourself when you fall into your habit of insisting that things should be other than they are. Remind yourself that life is okay the way it is, right now. In the absence of your judgment, everything would be fine. As you begin to eliminate your need for perfection in all areas of your life, you'll begin to discover the perfection in life itself.

For more of Richard's wisdom, visit his website by clicking here.

Hugs always,
Mudd

P.S.: Questions or not, I'd love to hear from you. Please email me at
anxietybuster@gmail.com or simply click the link on the sidebar.

Life Lessons

I didn't know it at the time, but there's a lesson
to be learned from my previous post.

You see, prior to posting "Inspiration Corner," I was feeling guilty that I hadn't written anything yesterday, and I was a bit upset that I wasn't in that great of a writing mood today, either. But instead of beating myself up, instead of putting major strain on myself for not being Mizz Perfect Blogger, I opted to post a simple quote. It was better than nothing, I thought, and my conscience would be soothed till my inspiration came back.

Well, that's exactly what happened: I made it short and sweet, pressed the publish button, and lo and behold, I felt at peace with myself, as well as with you the readers, and the shroud of anxiety that had begun to envelop me was gently removed. I was relieved.

And now, just a few hours later, I'm back to my chatty self again. How quickly moods change! That's why it's important not to let yourself go when the doldrums roll in. Go with the gloom, I say, and do the best you can. Even if it's doing the laundry or sorting the mail, washing your hair or tidying up your closet, just MOVE! As long as you do one little thing, no matter how insignificant it may seem, you'll feel much better. You'll take the pressure out of everyday life.

Baby steps... always remember
that it's all about baby steps.

Be light. Be happy. Be well, my friends.

Hugs,
Mudd

P.S.: Questions or not, I'd love to hear from you. Please email me at
anxietybuster@gmail.com or simply click the link on the sidebar.
xoxo

Inspiration Corner

Hello!

I admit, there are days when not knowing what to write can cause anxiety. I care for you, I want to provide you with interesting information, but sometimes I wish I could just be silent, look in your eyes and see your soul, reach out and touch your hand.

So here's my way of reaching out to you today: this beautiful quote I found on my screensaver this morning.

If a little dreaming is dangerous,
the cure for it is not to dream less
but to dream more, to dream all the time.
- Marcel Proust

I've been receiving inspirational words every morning for over four years. If you're interested, you can download PaperQuote screensavers by clicking here.

Pleasant dreams to all...

Mudd
xoxo

P.S.: Questions or not, I'd love to hear from you. Please email me at
anxietybuster@gmail.com or simply click the link on the sidebar.

Game Time

Hello!

Family life can be pretty rock and roll. The frantic pace involves the
juggling of career responsibilities, carting children to day care and
soccer practice, homework and housework. With all this going on,
there's not much time left for families to "connect", to slow down
and have fun.

If you only find connection through sitting in front of the television set, then you're missing out on quality time with your children. Nowadays, you can barely even do that, because the kids are either surfing the Web or spending hours playing video games.

Some families have committed to a regular "Game Night" where they all get together and play a good ol' board game. This way, you get to actually talk to each other -- developing communication skills is important --, and many families notice how these activities help them become reacquainted with one another.

One place you really should be playing games is when you're on a car trip. Because long rides can become boring and cause stress to both children and parents. If you want to stave off the inevitable "Are we there yet?", then try the following travel game that is both fun and educational.

What If

All you need for "What If" is some imagination and maybe a map. Some of the best games you'll ever play with your kids are games that involve creativity and imagination.

In this game, you pose a "what if" scenario to your child or children, and they have to describe the conditions and possibilities.

For example: Ask the kids, "What if the car trip we're taking was actually in a covered wagon?" The questions the kids should consider answering are things like:

• How long would the trip take?
  
• How many times would you have to stop to feed and water the horses?
  
• What would you eat?
  
• How much water would you need to bring?
  

You can look at the map with the children and try to imagine what the country looked like with single lane dirt roads. What kind of obstacles would you encounter on these roads?

A map is an excellent prop for this game. Use some of your historical knowledge to liven up the discussion. If you have time before the trip, study up on the history a little bit and offer information to the children to liven up their imaginations. You can even bring along a couple of books on the topic. If someone else is driving, you can always look at the pictures in the book with the children and talk about what life in the "olden days" was like. If you are the only one driving, brush up on the geography before the trip with the kids, circle highlights on the map, and have the kids spot them as you continue the journey.

You can even set up an even more imaginative scenario: What would the trip be like if you did it a thousand years from now? Would you be traveling to other planets? What kind of vehicle would you be traveling in? What kind of fuel would it take? What would you be eating and drinking? What obstacles could you encounter?

Kids will love this game. There's no history lesson to teach, just a lot of creative energy to indulge.

For more games, get The Complete Idiot's Guide To Family Games, by Amy Wall.

Bon Voyage!

Mudd
xoxo

P.S.: Questions or not, I'd love to hear from you. Please email me at
anxietybuster@gmail.com or simply click the link on the sidebar.

Julia's Basic Tools: FREE PDF Download

Hi!

I just took a stroll on
Julia Cameron's

website and found a free PDF download.

It's called The Basic Tools, and you can download
the 16-page document if you click here.

You'll get to learn all about Morning Pages
and maybe get as addicted to them as I am.

I also discovered there's a Forum on her site.
Go check it out...click here.

That's all for today's Bonbons folks...
Stay tuned for some games and hopefully
a philosophical nugget or two.

Lots of hugs,
Mudd
xoxo

P.S.: Questions or not, I'd love to hear from you. Please email me at
anxietybuster@gmail.com or simply click the link in the sidebar.

Deep Thoughts Time

I just love Jack Handey's Deep Thoughts.

You may be familiar with this popular Saturday Night Live feature.
I find Jack's humour so deliciously absurd that I intend to make
Deep Thoughts a regular highlight on Anxiety Buster Bonbons.

So here's today's selection.
If you don't find it funny,
then fake it!

The memories of my family outings are still a source of strength to me.
I remember we'd all pile into the car - I forget what kind it was -
and drive and drive. I'm not sure where we'd go, but I think there were
some trees there. The smell of something was strong in the air as we
played whatever sport we played. I remember a bigger, older guy
we called "Dad." We'd eat some stuff, or not, and then I think we
went home. I guess some things never leave you.

Don't Let The Bed Bugs Bite

In her article, Yoga For A Good Night's Sleep, Sally Eauclaire Osborne's message is clear: If falling asleep is a problem for you, then stress is the likely culprit.

We all know how important it is to get enough sleep. Sleep deprivation depresses the immune system, increases irritability, and slows reaction time, thus increasing the likelihood of car crashes and other accidents. But how much sleep does one need in order to function properly? Most say it should be between seven and nine hours.

I was surprised to learn how traditional societies have different sleep customs than ours. Apparently, it's quite common for people in non-industrialized societies to go to bed early, sleep for a few hours, and then wake up in the middle of the night to record dreams, meditate, contemplate, make art, or make love. They then go back to bed for a few more hours of rest.

Another way of going about it is to spend less time sleeping at night, and compensate by napping during the day. This was a popular pattern with Thomas Jefferson and Winston Churchill.

So, what do you do if you can't fall asleep, and you're not the type to spend the night sculpting...or you don't have a significant other to make love to?

Sally's answer is to have an active yoga routine during the day.

If you want to wind down, try calming poses such as lying with your feet up the wall. Deep belly breathing is also recommended.

Here's a pose I practice many times a day. If I'm waiting for the water to boil for my mint tea, or if I've been sitting at the computer for too long, I take a few minutes to do the Standing Forward Bend (Uttanasana).

One of the many benefits of this pose is that it calms the brain. It also reduces fatigue and anxiety, and helps relieve stress, headaches, and insomnia.

But be careful if you have a back problem or injury. Remember: You should always seek professional advice before starting any fitness program.

Pleasant dreams!

Mudd

For Susan's article, click here

For more details on the Uttanasana pose, click here

P.S.: Questions or not, I'd love to hear from you. Please email me at
anxietybuster@gmail.com or simply click the link on the sidebar.

A Mammoth A Day Keeps The Doctor Away

Tens of thousands of years ago, our ancestors were
much better at eliminating stress and anxiety than
we are in our modern times.

When confronted with a pack of charging mammoths,
the stress and anxiety created by this dreadful occurrence
lead to a pattern of physical reactions: their muscles
tensed, their breathing became rapid and shallow, and the
stimulation of the adrenal glands which pour adrenaline into
the system got them to fight or flight. In the case of the charging
mammoths, I presume they fled.




In addition to the regular fight and flight exercises, the
lifestyle in vogue during the Pleistocene epoch procured
our lucky ancestors with an increased amount of daily physical
activities that continually regulated the build up of stress.
Hunting for your food with nothing but a club is a great
stress reliever.

Nowadays, however, we live in a world which doesn't allow for
as much running and fighting. So we are stuck with the same
pattern of physical reactions whenever something dreadful or
annoying occurs -- tense muscles, rapid and shallow breathing,
adrenaline rush -- but we deal with it by mostly fleeing. Only not
with our legs: with food, and alcohol, and drugs.

The more we do this, the more we feel trapped, as if things
are happening to us and we can't protect ourselves, or we
don't know how to improve our situation.

We have no release.

This is were exercise seems to change all of that. Once people
begin and stick to even a modest exercise program, they start
to feel a sense of taking control over their life.

Exercise helps us absorb and burn off the excess adrenaline
that can lead to symptoms such as sweating and shakiness.
In addition to this, exercise promotes the production of pituitary
gland secretions known as endorphines. And endorphines
are natural anti-depressants that can safely and powerfully
promote a sense of well being. At no cost...and with no side-effects.

So think about that the next time you feel stressed and anxious.

Take care!

Mudd

P.S.: Questions or not, I'd love to hear from you. Please email me at
anxietybuster@gmail.com or simply click the link on the sidebar.

The Anti-Anxiety Diet

Now that you know what not to eat,
assuming you have read my previous post,
let's see what foods you should choose in
order to stay calm, even when the going
gets tough.

The following menus were taken from an article
written by Sue Gilbert, Eat for Wellness: Anti-Anxiety Diet.
This article can be found, along with plenty of other
useful information, by clicking here.

BREAKFAST

option one

whole-wheat English muffin topped
with natural peanut butter
calcium-fortified orange juice
chamomille tea
multivitamin and mineral supplement

option two

whole wheat banana soy muffin with
added raisins and walnuts
(raisins are high in B6, and walnuts in omega-3)
1/2 cup fat free cottage cheese
decaf coffee
multivitamin and mineral supplement

option three

oatmeal with bananas
calcium-fortified orange juice
St. John's Wort tea


LUNCH

option one

whole-wheat pita pizza topped with
low-fat cheese, tomato sauce and
fresh-sliced veggies
fresh orange sections
soda water with lime

option two

pita pocket sandwich filled with turkey,
tomatoes, lettuce and sprouts
fruit salad with banana, pineapple
and oranges
skim milk

option three

three bean salad on greens
whole-wheat tortilla
chamomille tea


DINNER

option one

quick turkey tetrazzini
mixed green salad
pot of peppermint tea

option two

pork tenderloin roast
1/2 acorn squash with butter and
brown sugar
banana bread pudding
spring water with lemon

option three

thai tofu stir-fry
brown basmati rice
fruit salad
decaf green tea


SNACKS (choose two a day)

mixed dried fruit and nuts
6 ounces fat free yogurt topped with
fresh berries and chopped walnuts
whole-wheat crackers with almond butter
small corn tortilla filled with hummus and sprouts


HEALTHY DO'S AND DON'TS

Do:

Take a multivitamin supplement that includes
B and B6. Even undetectable malnutrition can
lead to feelings of anxiety.

Exercise daily. The endorphins produced make
you feel relaxed, plus exercise reduces muscle
tension and blood pressure.

Drink plenty of water or other fluids like herb tea.

Don't:

Consume alcohol. Sure, a glass of wine before
a big date takes the edge off, but the calming
effect of alcohol is short-lived. Once it has
worn off, there is a likelihood that your level
of anxiety will actually increase.

Consume caffeine, which can be found in tea,
coffee, may sodas, chocolate, and some
energy/sports drinks and foods.

You can find all the recipes on iVillage
if you click here and follow the links.

Pleasant eating!

Mudd

P.S.: Questions or not, I'd love to hear from you. Please email me at
anxietybuster@gmail.com or simply click the link on the sidebar.

Feeding The Monster

Nice to see you again!


Now, here's a little story for you...


When I was bored or stressed out,
or just plain fed up with life,
I used to go on eating binges.

I would go out and buy a bag of
pop corn, a bag of barbecue chips,
a bag of hickory sticks, a medium-
sized bottle of Coke, a Caramilk bar,
and a box or two of Smarties.

I'd come home, pull out the big
yellow plastic bowl from under
the kitchen counter, and empty
the contents of the bags, taking
care not to mix the popcorn with
the chips and the hickory sticks.
I wanted the bowl to be well
organized, easy to navigate
through, and agreable to the
eye: barbecue chips on the right,
hickory sticks on the left, and
the beautiful golden popcorn
in the middle.

I would then grab another bowl,
a small glass one, out of the
cupboard over the kitchen sink,
and break the Caramilk bar into
little squares which I carefully
piled up on one side of the bowl.
I'd then spill the Smarties on the
other side, making sure the red
ones were all at the bottom.
I liked to eat them last.

Depending on my mood, I'd either
choose a tall glass or a mug, and
I'd fill it to the rim with ice cold
Coke. Mouth watering, I'd carry
my lot of goodies to the living room
where I plopped my sad self down
on the sofa for an evening of sitcoms
and maybe a movie if I had rented one.

So for the next two and a half hours
it took me to eat my assortment of junk,
I felt exhilirated. But once the bowls were
empty, I felt guilty as hell. Guilty, and very,
very nauseous.

I had fed The Monster.
The anxiety was back,
stronger than ever.

In my next installment, you'll learn
how a proper diet can flush the
anxiety out of your system.

Be good,
Mudd

P.S.: Questions or not, I'd love to hear from you. Please email me at
anxietybuster@gmail.com or simply click the link on the sidebar.

The Big Laugh...And How To Catch It - Part 2

Pre-school-aged kids can laugh up to 400 times a day.
And from what I can see, for no apparent reason.

But by the time kids reach adulthood, the average
goes down to a mere 17 times a day, give or take
a chuckle.

So what can we do to raise our Giggle Level,
and maybe get rosier cheeks and regular
bowel movement?

Funny T.V. shows and movies come to mind.

You can make a night of it and invite a friend
to the theatre. Laughter is contagious, so you'll
surely end up laughing twice as hard with a whole
audience in stitches around you.

Then again, you can rent a video or a DVD,
and laugh all you want in your underwear!

Try looking around you for some of the best
humour there is: everyday life. Laugh at your
frustrations. You know the old saying: "One day,
we'll look back at this and laugh." Then why not
laugh at it right away and save on ulcer medication?

Develop a happy-go-lucky attitude. Start
acting less uptight when things get stressful.
Instead of putting on a rigid, angry, frustrated
façade when nothing's working "right", switch to
acting let's say, a bit silly. You'll quickly see a
lowering of your blood pressure and a heightening
of your fun factor.

I swear to Peanuts!

And if you really, really can't find any reason
to laugh, then fake it. Fake laughter fools your
mind into believing everything's fine. The more
you practice, the better you'll get at it.

On your mark...
Get set...

LAUGH!

Mudd

P.S.: Questions or not, I'd love to hear from you. Please email me at
anxietybuster@gmail.com or simply click the link on the sidebar.

The Big Laugh...And How To Catch It - Part 1

Just like hugs, laughs are a must if you want
to enjoy a healthy, happy life.

It's been researched and proven that laughter
strengthens the immune system, reduces food
cravings, and in some cases, it increases your
threshold for pain.

Well...not if you laugh too hard.

Then again, the benefits you'll get from a good,
long belly laugh are certainly worth a little
pain in the gut.

Because apart from reducing your level of stress
hormones--cortisol, epinephrine, adrenaline,
dopamine, etc,--a roaring laugh increases the
level of health-enhancing hormones such as
endorphins and neurotransmitters.

PLUS, if you can hold that laugh just a wee bit more,
you'll get a BONUS increase in antibody-producing
cells as well as a total enhancement of the effectiveness
of your T cells.

FREE!

And for those of you looking to improve your looks,
a good belly laugh exercises the diaphragm, contracts
the abs, and even works out the shoulders, leaving
muscles more relaxed.

BONUS NUMBER TWO: Laughter provides a good
workout for the heart.

So, my friends, I leave you with these Words of Wisdom:

Crack Yourself Up!

Lots of laughs,
Mudd

P.S.: Questions or not, I'd love to hear from you. Please email me at
anxietybuster@gmail.com or simply click the link on the sidebar.

Happy Days Are Here Again

Every day is a happy day once you learn to relax.

Yoga is, of course, a definite path to total OMness.

Why not try this very simple posture, and see
what it can do for you...

The Child Pose (Bala-asana ) Instructions:

1		Sit on your knees with your feet together and buttocks resting on your heels. Separate your knees about the width of your hips. Place your hands on your thighs, palms down. (This is the vajra-asana or Thunderbolt Pose).
2		Inhale deeply, then exhale as you bring your chest between your knees while swinging your arms forward.
3		Rest your forehead on the floor, if possible, and then bring your arms around to your sides until the hands are resting on either side of your feet, palms up.
4		Breathe gently through your nostrils as you hold the posture. Hold for about one to two minutes. Then return to an upright kneeling position with your back straight and your hands on your thighs.
5		Repeat the posture at least one more time.

Learn more at Santosha Shop: click here

Yours in total bliss,
Mudd

P.S.: Questions or not, I'd love to hear from you. Please email me at
anxietybuster@gmail.com or simply click the link on the sidebar.

Time To Relax

Hi!

How about taking a few minutes to relax?

We all know we need it...
but we tend to put it off.

Not today!

If you really want to tackle your anxiety problems,
then commit to spending at least 15 minutes a day
doing simple techniques that will change the way
you feel AND the way you think.

Once you feel more relaxed, you'll start thinking
differently. A relaxed state opens the mind to
positive outcomes.

I say we all start NOW!

• Loosen your clothing and get comfortable.
  
  

• Tighten the muscles in your toes. Hold for a count of 10. Relax and enjoy the sensation of release from tension.
  
  

• Flex the muscles in your feet. Hold for a count of 10. Relax.
  
  

• Move slowly up through your body-- legs, abdomen, back, neck, face-- contracting and relaxing muscles as you go.
  
  

• Breathe deeply and slowly.

Let's decide to do this simple routine
for the next 3 days.

That's the only commitment I ask of you: 3 days.

If you can do this for 3 days, you'll be on your way
to a brand new life.

Baby steps...

Baby steps lead to momentum.
Momentum leads to success!

Hugs,
Mudd

P.S.: Questions or not, I'd love to hear from you. Please email me at
anxietybuster@gmail.com or simply click the link on the sidebar.

Hugs And More Hugs

Have YOU had your hugs today?

Scientific research has shown
that every human being needs:

• four hugs per day merely to survive
• eight hugs per day to maintain oneself at a strong emotional level
• twelve hugs per day to grow

Now that's a whole lotta hugs!

And I'm ready to bet my Daisy that you and I
aren't even getting the required number of hugs
to survive, let alone GROW.

So what can we do about it?

Because we should be getting our
Daily Dozen Hug Drug...

When you stop and think that hugs help
the body's immunity system, keep you
healthier, cure depression, reduce stress,
induce sleep, are invigorating and
rejuvenating...why would you go another
day without them?

If there's no way you can get them from
your partener, friends, or family, then
start giving them away yourself.
Once you give a hug, you get a hug.

Or you can always hug a tree.
And even hug yourself!

Hugs,
Mudd

P.S.: Questions or not, I'd love to hear from you. Please email me at
anxietybuster@gmail.com or simply click the link on the sidebar.

Morning Pages

Hi!

Do you know Julia Cameron?

She's a talented novelist, playwright, songwriter and poet
whose bestselling works on the creative process have
touched people all over the world.

In The Artist's Way,
Julia introduces a daily practice that has changed
my life for the better: Morning Pages.

Now, you don't need to be a struggling artist to benefit
from this practice. Anyone can do it.

The Morning Pages are three pages of longhand writing.
You do them every morning, right after you wake up.
And don't worry, they are strickly stream-of-consciousness:
not meant to be art...or even writing, for that matter. You
simply let your hand move across the page, and you write
down whatever comes to mind.

I've found this practice to be very liberating. Whatever bothers
me or worries me or causes me to have fear, I can deal with all
of it in my Morning Pages.

It's a fantastic release for tension, anger, frustrations, petty
annoyances...all the crippling feelings that build up inside of you
and create anxiety. Once you spill them on your pages,
you feel relieved, exorcised.

So give it a try.
It's worth it!

And who knows...
It might stir the Artist in you,
the Inner Child who wants
to play.

Find more about Julia Cameron: click here

Hugs,
Mudd

P.S.: Questions or not, I'd love to hear from you. Please email me at
anxietybuster@gmail.com or simply click the link on the sidebar.

How Much Anxiety Is Too Much Anxiety?

The Anxiety Disorders Association of America (ADAA)
has put together some great screening tools that will help
you better understand what you may be dealing with.


On their website, which can be found by clicking here,
you'll be able to take the following tests:

• Anxiety disorders in adolescents: a self-test
• Anxiety disorders in children: a test for parents
• Anxiety disorders self-test for family members
• OCD self-test
• Panic disorder self-test
• Phobia self-test
• Post-traumatic stress disorder self-test
• Social phobia self-test

As the people at ADAA so rightly say, anxiety is a real and
serious health problem that responds to treatment. And the
first step towards a complete recovery is to seek help.

If you suspect that you might suffer from one or more of the
anxiety disorders listed above, go to the ADAA link I've
provided and complete the appropriate tests. Once on their
site, you only have to click on the "yes" or "no" boxes next
to each question, print out the test, and show the results to
your health care professional.

Because I'm here to give you helpful hints, loads of love,
and maybe even a laugh or two. But please make sure
you seek professional help....if only to reassure yourself
that you're not COMPLETELY CRAZY!

Big hugs,
Mudd

P.S.: Questions or not, I'd love to hear from you. Please email me at
anxietybuster@gmail.com or simply click the link on the sidebar.

Been There...Done That

Hello!

How insulting is it for you to be
trapped in the mesh of anxiety?

I know...I've been there.

In the weeks and months to come,
I will share with you my secrets.
How I came to free myself of
anxiety, panic attacks, and
recurring bouts of depression.

I have no miracle cure.
But I do have plenty of tips,
and lots of love and laughter
to share.

My mission--and I do accept it-- is
to hear your say, loud and clear:
"Been there...done that!"

So let's get ready
to bust the anxiety
out of our lives
once and for all.

Hugs,
Mudd

P.S.: Questions or not, I'd love to hear from you. Please email me at
anxietybuster@gmail.com or simply click the link on the sidebar.