Monday, October 24, 2011

The holidays are coming, the holidays are coming...

Collage Greeting Card
 It begins in November and December, those months where we can be swept away by expectations, spending and mood shifts that can occur  as often as the temperatures outside change.  Mood shifts can come over us like a dark cloud from out of nowhere. Nothing drastic happened, just suddenly, there we are, overcome with sadness, holiday blues, anxiety or some other state that has cast its spell on us. My intention here is to let you know it is not unusual to feel this way during this time of year. The dark days of winter are upon us along with the craziness of the holidays.

OK, so what can you do to make it through to the other side of the new year?  Here are a few tips I've learned along the way about getting through the holidays with my spirit intact.
  • Plan ahead - have some creative projects in line to work on to focus your attention. Collage, draw, or paint MANDALAS.
  • Journal - give yourself the gift of a beautiful journal
  • We can learn a lot about ourselves in the dark days as well as light. Be curious about your moods and write about them. Let the page hold them.
  • Move your body - walk, take a yoga class, offer to walk dogs at a shelter.
  • Volunteer
  • Reach out to friends
  • Read 
  • If aloneness triggers feelings, don't push them away, be with the feelings and realize they are coming up to be healed not ignored.
  • Feelings pass
  • Reach out to friends
  • Make your holiday cards using collage or some other creative tool.
  • Attend a spiritual celebration
Collage Mandala

So, here you have a few tips and tools to help you manage the possible emotional effects the holidays can bring on. I think we forget that we can use this time creatively. To explore creative practices that during the rest of the year, we might not have time for. Think outside the box.
These do not have to be the dark emotional days, but rather, the awakening days of the spirit and creative energy that resides inside of us.

Peace,
Victoria

Friday, September 30, 2011

The "Committee""


Did you ever stop and listen to the way you speak to yourself? The internal dialogue that goes on behind closed doors with you, yourself & I. It is very common to internalize the critical voice of others and begin using it with ourselves. We do it so often and unconsciously, that many times we aren't even aware it is happening. In my private practice, when I ask people about how they speak to themselves, they are shocked when they become aware of the harshness of the voice they use. We are usually very aware of how others speak to us, but totally unaware of how we speak to ourselves.


Try stopping and listening the next time you are beating yourself up or unhappy with a choice you've made or when you look in the mirror. Be curious about that voice. You might want to ask it where it came from or what it gets out of putting you down. The best time to listen is when you're being challenged or struggling with something, or when you've made a "mistake." Notice if you use the voice of the saboteur? The punisher? The critic? Or, are you gentle with yourself taking on the voice of the coach or supporter? I like to call these various voices that take hostage of our thoughts as the "committee." See if you can identify the committee in your head. Do any images come up for you? Do you need to let some committee members go? Do they no longer serve their purpose? Be aware of which committee members you'd like to keep on board and which ones need a pink slip. Many times we believe we won't be able to get things done without the harsh and critical voice to keep us on track. Most likely this will not be the case and you will find the encouraging voice just as motivating. Once you've figured out which members need to go, politely ask them to leave and thank them for their service. Some might resist, but be insistent, that they need to leave.


With your new committee that supports and encourages you in place, practice a new way of speaking to yourself that works with you instead of against you. And if you slip, or if an unwanted member returns, be patient with yourself. A new muscle is forming!

Saturday, September 10, 2011

Calm your Anxiety Away - create a mandala


If you've followed my blog, you know I write a lot about the art of mandalas. The Sanskrit word that means simply "circle." Every culture uses some form of the circle as a tool to promote calm, healing, meditation, enlightenment and more. Carl Jung, the Swiss Analyst believed the mandala is the voice of the unconscious. In my workshops, the art of creating mandalas, you create freestyle mandalas that represent where you are in your life today. No one mandala will look the same. We use colored pencils, collage and crayons to create personal mandalas. It is fun, connecting, relaxing and  telling.

How do mandalas help with anxiety? First, the circle is a contained space that provides safety. Second, creating mandalas is a meditative process that allows you to become centered, focused and relaxed, especially when you can silence the critical voice within. It helps to train the active thinking brain to be in the here and now and be totally in the process rather than product. Even if you color an already pre-printed mandala, your focus is on the design and not the thoughts in your head.  You can download pre-printed mandalas off the internet and color away.  Allow yourself to let go and let the process happen  You do not have to be an artist or even consider yourself create to make a mandala.  Be aware of how the shapes, images and colors affect your mood. Ask your critical voice to step outside as you move around in your circle.  You can even draw a freestyle circle on a small piece of paper if are waiting for a test or exam to begin and watch how your anxiety and worry shift.


The next time you feel yourself feeling overwhelmed, create a circle and begin coloring!

Thursday, July 28, 2011

Balancing Act - keeping the left and right hemispheres in check



In case you didn't know, we actually have more than one brain.  For the sake of this posting, I'm only going to talk about the left and right sides of our brains called hemiespheres. You've probably heard people refer to left-handed people as being more artistic, because being left-handed triggers a right-brain response. Our emotions reside in the right hemisphere of the brain along with our creative nature in an area called the amygdala. This is where our emotions live not our thoughts. Our thought command center is located in our left brain.  Over there in left-field is where we make lists, think projects through, balance our check books, etc.


One of the things I talk to clients about is learning to live in a more balanced state where one side of the brain is not dominating the other unless of course you are doing a math problem and there really is no need for the emotions to step in. If we live primarily in our right brains, we are ruled by our emotions and if we live in our thinking-left brains, we are disconnected from our feelings and emotions. I hear many people say, "I don't know what I'm feeling." This is usually an example of someone who lives in their left brain and can be totally unaware that our thoughts affect our feelings. A thought is usually what takes up to a feeling state. For example, lets say, you find out you failed a test. A first thought might be, "I'm stupid," which might trigger a feeling of sadness. But, if you fail the test and think, "next time, I'm going to study harder, ask for help and work on my anxiety," you will most likely feel, an sense of empowerment rather than sadness.

As your day skips along, be aware of where you are. If you are doing an artistic project, are you judging it? Critical of it? Or, are you allowing the process to happen. If you are doing something creative that needs to be a certain way, be aware of how you are talking to yourself. You can get to a product or end result without self-criticism. Try getting there with support and kindness from your right brain.  Same goes with if you are doing something that requires thinking. Are you balancing your check book and allowing your right brain to step in and become sad because you have no money in your account OR, are you being gentle with yourself and THINKING of ways to get back on track with your money management?

Take a little time out of each day and be aware of where you've been spending your time: have I been completely in my right brain or left? Have I made room for balance. If you work in a thinking field such as accounting, have you maybe done some mindfulness or doodling to give your right brain a rest? If not, give it a try...your hemispheres will thank you!


Thursday, June 9, 2011

Beginnings - Where do I start? How do I start? Will it be good enough?

So, here I am staring at a blank page on my blog. I want to write today, but nothing is coming to me; No ideas. No thoughts: No hip, cool subjects jumped out at me. I feel lost about what to write. Then it hits me...beginnings. Oxford Dictionary: perform the first part of; start.  Yikes. Starting. Does that sending chills up your spine? Starting your taxes, starting a diet, starting a conversation. Staring at a blank page. As a writer and artist, I find staring at a blank page very intimidating. I want it to be good and I want it to express what I'm are thinking and feeling. In other words, I have an expectation about how it should be, look, etc. One of my favorite quotes is by Anne Lamott, writer.  In her book, "Bird by Bird" she says, don't be afraid to write a shitty first draft. Whether it's an exercise program, writing an essay, creating art, or anything else, we can feel as though a huge question mark is staring at us.  When I lead my Mandala workshops, I tell participants, if you are having trouble beginning, place your pencil anywhere in the circle and let the pencil guide you. Give the power over to the pencil. Allow it to speak for you for a few moments. I really believe that whether it is a creative piece or an academic paper, we can give ourselves some room for exploration or curiosity as be move into unknown territory of the blank page. One small movement is a beginning. One word is a beginning. One stoke of the brush is a beginning. BEWARE....the voice of criticism will be lurking just around the corner waiting to pounce. Ask it to step aside; remind it, you are having fun and don't need its help; and ask it, what do you get out of putting me down?

Exercise:

  • Place a blank piece of white paper in front of you about 8 1/2/11 plain computer paper.
  • Use whichever medium you feel most comfortable with
  • Ask the paper if it has any messages for you today
  • Close you eyes for a few moments as you rest your hand on the paper in front of you
  • Move your hand around the paper
  • Does a color, shape, size, image come to mind?
  • Does the paper feel warm, cold, or hot?
  • Does it feel soft, hard, textured?
  • Maybe a question such as where do you suggest I begin? would be helpful
  • As you move your hand on the paper does a particular shape form?  
  • Let all of this be a guide for you.
  • Allow the page to speak to you and when you feel images, shapes, or colors come to you...go with them.
  • Do not judge
  • Do not erase
  • Just play!
Everything you have done so far has been a beginning. You have begun. Be careful about judgement. This is not about how much, how good, how perfect; it's about getting started and moving forward. Have fun with it and ask all critics to step outside. Be kind and gentle with yourself...No punishing talk. Kind, loving words as though you are speaking to a young child...
Creatively,
Victoria

Thursday, June 2, 2011

Helping Children EXpress Their not-so-fun Feelings

I'm sure, if you have children, or been around them, you've experienced at least once, and I'm sure more, the emotional, confusing and overwhelming temper tantrum. I remember walking with my friend and her 4 year old son when suddenly he dropped to the ground and began wailing. I asked her what was wrong and she simply replied, "I don't have a clue." We both stood their in utter disbelief.

I've learned a thing or two about children's behavior since then and one thing I have learned is never try to reach a child when they are in the midst of a temper tantrum. It's similar to getting my dog's attention when she sees a squirrel...it's just not going to happen. The point is, once a child is in a state of emotional overload, not much is going to distract them let alone getting them to talk about what they are feeling. What you can do though, is let them know you are there for them, hold them, tell them they must be feeling really bad right now proceed to gently rock them. Once they have calmed down, you can then move to the next step which is getting them to verbalize what they are feeling. I recommend giving the names of feelings to them such as, are you feeling mad, sad, happy, frustrated? Children, depending on their age, can't always identify the feeling on their own. Another idea is to have a "feeling" chart in your house. Many times children can look at a facial expression of a feeling and can identify how they are feeling that way. When there is the time, I ask children to create a picture of how they are feeling. I ask them to pick a color, shape and size of their feeling. I would recommend always having markers or crayons on hand and paper. I like to help children identify when they are reaching their so to speak breaking point. They begin to recognize how anger, for instance, they are and can take steps to calm themselves down. They can count, take deep breaths, jump on one foot, do push-ups or take out the coloring supplies. To help children express what they are feeling, here are a few tips:

  • Talk openly in your family about feelings
  • All feelings are ok...it's how you express them
  • Encourage children to use their words not their fists to express feelings
  • Help by suggesting a few feelings they might be feeling
  • Have a feeling chart in your home
  • Share how you are feeling
  • Be a positive example, i.e., do you use bad words; do you yell and scream? do you hit?
  • children learn by observing and if you do the above...they will.
  • Last but not least....STAY CALM!

Friday, May 27, 2011

Long weekend blues...

If you're like me, when a long weekend looms, I feel the urge to to stay home and stay away from the crowds. Though in a city like Los Angeles, many people leave town. Either way, for those of you who stay home and are looking for something creative to engage in, I have an idea. One of my favorite creative practices is making collage greeting cards. All you really need is magazine cut-out images, a few glue sticks, scissors and construction paper. You can also jazz them up with cool ribbon if you wish. I love giving and getting homemade cards. If you have any birthdays coming up, now might be a good time to personalize a few cards so that they are ready when the birthdays roll around. And, it's never too late to get a jump start on those holiday cards.
What I recommend you do first, is beginning to go through any magazines you have sitting around and begin cutting or tearing out images that you like. Keep them in a shoebox and when you're in the mood to work on your cards, the images will be ready for you. Along with images, I cut out sayings, words, and images that make neat backgrounds. You can cut images such as smiles, faces and attach them to other images. Be creative and think outside the box. Lay out the images first before gluing and when you have the card design the way you want it, glue it down. I sometimes trim my cards with color ribbon, or interesting design boarders. See the cards I have included in this blog posting for examples and get started on your card project. Be aware, it can become addicting!

Wednesday, April 20, 2011

TAMING THE BEAST OF ANXIETY...1 mandala at a time

We all experience anxiety....anxiety is our fight or flight response that warns us of danger. It is a primal feeling that has its roots in protecting us from danger, BUT, we have learned through evolution to use it even when we are not physically in danger. It comes up at crazy times for instance when we are afraid we've made a mistake. OR, have a made a mistake and worry about the outcome. Anxiety surfaces when some feeling triggers a fear response that has us feeling unsafe. Another example might be when we have to give a speech or lecture. One of man's most feared events besides death is public speaking. Ask anyone and they will tell you they would rather do anything than speak in front of a crowd. I believe when we are experiencing a bout of anxiety, we are also in a place of not trusting ourselves. We fear something will go wrong; we will be laughed out; we fear we will embarrass ourselves in front others. At this moment, we have lost the ability to trust that we will be OK. In other words...we feel as though we are looking into the eyes of danger, we in fact, we are not in danger. Coloring mandalas are one creative technique that can aid in the calming of anxiety. Coloring within a boundaries of the circle provide a sense of safety, and boarders. Mandala is the Sanskrit word for "circle." I could write for lines about mandalas, but for this posting, I'm focusing on the use of mandalas to aid in managing the beast known as anxiety. If you can draw a circle, you can create a mandala...and it doesn't have to be a perfect circle. You can also print pre-drawn mandalas and color them in with markers, colored pencils, crayons or any other drawing medium you wish. You can make them as small or large as you wish. You can draw a circle using a circular object as a guide. Once you have created your circle, begin to draw within the circle. You can begin anywhere in the circle you wish. Begin drawing and observe how you begin to focus on the circle and not on your worry. I invite you to take on the mandala when you are faced with worry. Enjoy the process. For more about mandalas, read some of my earlier posts.