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  • Grateful for Stillness

    This week I am grateful for Stillness, after the Silence-ness of last week.

    When you are still, with your breath, with your body, with your thoughts …. every-things are still-moving. Fast, slow, swirling, wiggling, inhaling, exhaling, even the biggest thing is small and sometimes the smallest thing seems big …. just be Still-ness.

  • Cognitive Distortions

    A basic handout I have used with groups. Ideally I use handouts only to get a conversation going. The handout becomes a frame work for people to open up and start sharing.

    Cognitive Distortions and Strategies to dispute them

    • Personalizing: When you blame yourself entirely as the cause of something or blame someone else as the sole reason why something happens . “It’s my fault ” “It’s his/her fault.”
      Strategy: Don’t look for blame. Find other causes. List other possibilities.
    • All or nothing/black and white thinking: When you use extreme terms, “all”, “never”, “none”, “everybody”, “no one”. Also watch for “can’t”.
      Strategy: Look for gray areas. Modify your language by substituting less extreme terms such as “some”, “often”, “most”.
    • Catastrophizing: When you predict or expect the worst will happen.
      Strategy: Expect more positive outcomes and possibilities.
    • Should-ing: When you refer to (or rely on) your list of inflexible rules of acceptable behavior and believe you’re guilty or unworthy if you violate the rules. Or, when you get angry with others if they break the (your) rules. This results in “always having to be right “, or being “super human” or “perfect”.
      Strategy: Change your language: “I should/must” to “I’d prefer” or “I’d rather”.
    • Over-generalizing: When you make an overall assessment based on one example or incident.
      Strategy: Remember that no one situation can exactly predict future outcomes. Look for individuality in each case. Remember that possibilities may exist that have not existed before by recognizing that you have the ability to change, and that things are always changing.
    • Fallacy of fairness: When you expect things to work out based on some unseen system of “karma”, balance, morality, payback, justice, or what “should be fair”.
      Strategy: Change your expectations. There is no inherent system of fairness. Things can happen for no apparent reason.
    • Labeling/Name calling: When you attach powerful words or labels to yourself or others as if those words describe you, or them, or the situation completely. “This day is terrible”, or I’m stupid”.
      Strategy: Define the term, see if it is really accurate. Use only accurate terms. Avoid intense labeling and name-calling. Use less weighted, destructive or inflammatory words. Are you using a double standard? Are you judging yourself more harshly than others would judge you or than you would judge others?
    • Emotional reasoning: When you use your emotions or feelings as proof of how things are. “I feel so sad; things must be hopeless”.
      Strategy: Evaluate the evidence objectively. Feelings are not proof of how things are or will be. Recognize that emotions change.
    • Mind-reading: When you know what others are thinking and why they act the way they do. Particularly, you “know” how people think and feel about you.
      Strategy: Seek other explanations for why people behave the way they do. Don’t assume. Check it out. Ask for their thoughts, opinions and feedback. Remind yourself that you don’t know what they are thinking.
    • Disqualifying the positive: When you devalue anything “good” in a particular situation in light of the “bad”.
      Strategy: Make an accurate assessment. See that “negatives” or “shortcomings” don’t erase strengths and assets, but that these can co-exist.
    • Comparing: When you measure yourself against others, focusing on their accomplishments and attributes, or when you compare yourself to your own ideal.
      Strategy: One can’t compare apples and oranges. We’re all different with different qualities. We can usually find somebody who may be “better” in some way. So what? That doesn’t help. Focus on your own inherent worth and aspirations instead.
  • My fav Songs of 2022: Nemahsis – dollar signs

  • Anger Group

    feelings-07Once a week I facilitate a anger management group. I use a variety of handouts and activities to have a process oriented group interaction. One of the hand outs I use is below. I use it in 1 of 2 ways. I have folks fill it out first and then we discuss or we go through it together and discuss. We explore as a group, learning from each other.

    ANGER WORDS

    anger disgust grumpiness rage  aggravation dislike hate resentment  agitation envy hostility revulsion  annoyance exasperation irritation scorn  bitterness ferocity jealousy spite  contempt frustration loathing torment  cruelty fury mean-spiritedness vengefulness  destructiveness grouchiness outrage wrath

    Other:_________________________

    Prompting Events for Feeling Anger

    Losing power.

    Losing status.

    Losing respect.

    Being insulted.

    Not having things turn out the way you expected.

    Experiencing physical pain.

    Experiencing emotional pain.

    Being threatened with physical or emotional pain by someone or something.

    Having an important or pleasurable activity interrupted, postponed, or stopped.

    Not obtaining something you want (which another person has).

    Other:_______________________________

    Interpretations That Prompt Feelings of Anger

    Expecting pain.

    Feeling that you have been treated unfairly.

    Believing that things should be different.

    Rigidly thinking “I’m right.”

    Judging that the situation is illegitimate, wrong, or unfair.

    Ruminating about the event that set off the anger in the first place, or in the past.

    Other:____________________________

    Experiencing the Emotion of Anger

    Feeling incoherent.

    Feeling out of control.

    Feeling extremely emotional.

    Feeling tightness or rigidity in your body.

    Feeling your face flush or get hot.

    Feeling nervous tension, anxiety or discomfort.

    Feeling like you are going to explode.

    Muscles tightening. .

    Teeth clamping together, mouth tightening.

    Crying; being unable to stop tears.

    Wanting to hit, bang the wall, throw something, blow up.

    Other:__________________________

    Expressing and Acting on Anger

    Frowning or not smiling; mean or unpleasant facial expression.

    Gritting or showing your teeth in an unfriendly manner.

    Grinning.

    A red or flushed face.

    Verbally attacking the cause of your anger; criticizing.

    Physically attacking the cause of your anger.

    Using obscenities or cursing.

    U sing a loud voice, yelling, screaming, or shouting.

    Complaining or bitching; talking about how lousy things are.

    Clenching your hands or fists.

    Making aggressive or threatening gestures.

    Pounding on something, throwing things, breaking things.

    Walking heavily or stomping; slamming doors, walking out.

    Brooding or withdrawing from contract with others.

    Other:_____________________

    Aftereffects of Anger

    Narrowing of attention.

    Attending only to the situation making you angry.

    Ruminating about the situation making you angry and not being able to think of anything else.

    Remembering and ruminating about other situations that have made you angry in the past.

    Imagining future situations that will make you angry.

    Depersonalization, dissociative experience, numbness.

    Intense shame, fear, or other negative emotions.

    Other:______________________

  • Top Songs I listen to in 2022: Snatam Kaur-Ang Sang WaaheGuru

  • Grateful for La Luna

    Today I am grateful for La Luna. Many a beauty and full hours have had are will spend spent anticipate love and harmony with

    Moon over the innerstate

    Moon peeking through the clouds

  • Secondhand Marijuana Smoke and Drug Tests

    People who are exposed to secondhand marijuana smoke may feel a bit of the “high” that comes with using the drug, a study finds. They may also feel unable to think clearly, and they may even have detectable levels of the drug in their urine or blood. But all of this happens only if they are exposed to marijuana smoke under severely unventilated conditions, the study found.

    “If you’re going to breathe in enough passive cannabis smoke to feel high and potentially be slightly impaired, you could fail a drug test,” said Evan S. Herrmann, the study’s lead author and postdoctoral fellow in psychiatry and behavioral sciences at Johns Hopkins School of Medicine. “But this only happens under a very extreme situation.”

    Cannabis is the world’s most commonly used illicit drug. It is often smoked in small, enclosed spaces with poor ventilation, according to the study.

    Studies in the 1980s showed that such “social exposure” to pot smoke could trigger positive drug tests for cannabis’ main psychoactive ingredient, tetrahydrocannabinol (THC). But such studies had several limitations. They used marijuana that had much lower potency than that available today and they failed to account for normal levels of ventilation in rooms. They also did not examine how people may feel or behave after such exposures.

    “This study probes a question people have been wondering forever,” said Ziva Cooper, an assistant professor of clinical neurobiology at Columbia University, who was not involved in this research. “Do people actually get high from these ‘hot box’ effects? And if so, does it change your capabilities or cause you to fail a drug test?”

    In the first study of its kind, Herrmann’s team recruited about 20 healthy people between the ages of 18 and 45, including some who smoked marijuana and some who didn’t use the drug. The researchers tested the participants’ blood, saliva, urine and hair samples for cannabis biomarkers, and then asked six smokers and six nonsmokers to relax in a Plexiglas and aluminum smoke chamber about the size of a dorm room. Participants underwent two separate sessions, each an hour long.

    The researchers gave each of the six smokers 10 marijuana cigarettes, each containing 1 gram of high-potency weed, and instructed them to smoke at their leisure for the hour while the six non-smokers sat by their side in the chamber.

    During one test session, the room’s ventilation system was switched on, allowing air to flow in and out at a standard office-building rate. In the other session, the researchers restricted the airflow in the chamber. After the 60 minutes, each participant completed a series of biological, cognitive and subjective surveys and tasks at regular intervals for up to 34 hours after exposure.

    “Our results are pretty consistent with what we expected,” Herrmann said. The new findings confirm “it’s really hard to get a positive [drug test result] from passive smoke unless you’re in an extreme scenario,” he said.

    Under the unventilated, “hot box” condition, the nonsmokers showed slight impairments on cognitive tests, reported feeling high, and had detectable levels of THC in their blood and urine for up to 22 hours post-exposure. Those in the ventilated condition had much lower levels of THC in their blood, did not feel impaired or high, and did not test positive for THC in their urine.

    But the unventilated room is not representative of most real-life situations, the researchers said. “We modeled the worst-case scenario,” Herrmann said. “You are in an enclosed room for an hour with 15 grams of cannabis being smoked.”

    Ideally, the study would have had a placebo group, in which nonsmokers were exposed to smoke without THC. This would have helped the researchers determine whether the feeling of being high was due to the marijuana or simply a placebo effect, from being exposed to smoke.

    Still, “this study is really important because it adds to our limited knowledge of the direct effects of cannabis smoking and the potential dangers of second-hand smoke,” Cooper said.

  • Top Songs I listened to in 2022: Pauline Croze – Nuit D’errance

  • Grateful for Sun Rises

    I am grateful for Sunrises. From feeling the warmth of the first few rays to the changing of the colors of the sky, each rising of the Sun is a prayer.

    Sun rise by the Connecticut River, Vt
    Sun rise, Nh
  • BBC REEL – Why you’re not stuck with the brain you’re born with