Yes, I heard you. How many times have you either made that comment or had someone say that to you? When stopping to think about it, it is considerably interesting that we need to check in with people when speaking with them or being spoken to. If there were confidence that our words were being heard, we would not have to ask that question. In a world that is moving quickly, with social media and technology that accelerates time and delivery, our ability to maintain focus is challenged. (Perhaps this is why so many people think they have ADHD (Attention Deficit Hyperactivity Disorder. But that’s a different discussion for a different day.) Even with schedules that allow for downtime, people seem busier than ever, as they profess to have evolved from living to work to working to live. Oh, and then there are the emotions and physiological responses that partner with life lived in the fast lane. These circumstances do not only impede our ability to focus outwardly, but they also affect how we listen. It is as if we need to listen faster. Although we cannot increase the natural speed of the vibration of sound, we seem to think we can increase the rate at which we listen. Hearing is a function of the ears but listening – that is evidence of a magnificent relationship between the ears and the brain. “Listening can be thought of as applying meaning to sound: allowing the brain to organize, establish vocabulary, develop receptive and expressive language, and learn, internalize and indeed…listening is where hearing meets the brain.” ( Beck, Flexer, 2011 ) Whether you are in a circumstance that requires you to think quickly or not, as a survival mechanism, your brain is concerned with both the information that is taken in and what is coming up next. Your mind is literally thinking ahead to the point where it begins to create reactions that may or may not be warranted. And this is where we often get ourselves into trouble. Whether it’s a personal matter, business, political, social justice, or wanting to get through an online retail transaction, people often find themselves strategizing to pounce on a conversation. We are listening for key terms and material that will substantiate our position – or our passion – or our point of frustration. When listening to react, even if you’re doing it unknowingly, you are filtering information that you hear through your own interpretation and then using that material to support your own concepts. You are listening while crafting a Oh, well, how about this come-back. Yet, if we shift our listening to aid in understanding the content being delivered, we increase the chances of finding greater satisfaction. We decrease the conflict and increase the progress. Listening to understand is the mark of a good listener. Someone who can move their agenda and their content out of the way to give room for someone else’s. A good listener understands that there may be information outside of their own that may help to build insight, leading to outcomes that are most desirable. So, the next time you are involved with a conversation, think about this: You may be hearing what’s happening and can repeat it, but ask yourself if you are listening to understand to find benefit and resolution or are simply listening to react. Understanding and applying this thought can engage even the most passionate presenters and create a paradigm shift in your overall conversation. I promise you, listening to understand is a game-changer. Source: https://hearingreview.com/?s=listening+is+where+hearing+meets+brain

People tend to repeat the things they think and say more than they realize, such as, It’s time. Have you ever said that? Everybody has thoughts, that they often revisit. Sometimes, we hit these tasks and goals head-on, and at other times, we think, Eh, I can put that off . or I can do a bit here and there . No matter the approach, many times as we think about where we are with that idea, we find ourselves in a familiar place. Let’s say that place is called The Land of It Didn’t Happen . There are reasons this place exists. And yes, more people are card-carrying frequent flyers than you might imagine. For some people, it is simply procrastination. They think about something, possibly get ready, make a move, and then… Well, can I do that later. For others, they are overloaded and prioritize to the point where the task is pushed down on their to-do list, which can go on for any length of time, including many years. Other people are intimidated or fearful of the process in front of them, especially if they are charting new territory. This means that they must spend energy and resources to learn and apply something new to meet their goal, so instead, they decide to wait or approach it in tiny bites. To answer the question How do I get out of the Land of It Didn't Happen? We need to understand this place and why we are basically here. There is no one-size-fits-all. However, there remain commonalities among the people in this designated limbo land. Everyone wants something to happen. They are also a member of a that validates needless worry as the task will eventually get done. There is another common bond; everyone has a brain. Therefore, they have thoughts, feelings, and reactions. So, if you are in an environment that says shrug it off, and you can relate to that idea, there is a great possibility you will stay in flux and not move on your desires too quickly. There is a great biblical scripture that says bad company corrupts good character, which makes sense here. If you surround yourself with people who are unmotivated, it affects you. If you are with highly motivated people, that affects you as well. Unseen pressures: Like it or not, peer pressure is almost everywhere and becomes a measuring rod for self-esteem. Peer pressure in this context is not necessarily people verbally pushing you; it is the unspoken competitive characteristics that are innate to most people. We assess what is around us and figure out how to become a part of the situation. If there are attributes that we find somewhat comfortable, we may look to settle in – even if only for a while. If it is a place that is too foreign or uncomfortable, we will find ways to move on and move out. This is why the Land of It Didn’t Happen is very populated, but it also has a steady flow of people who come and go. To get out of there, you need to defy the cultural norm. That means you have to do something different. Really different. Take a Step Back: Take a step back so you can see your idea clearly. If your face is too close to anything, it can see, and your mind cannot interpret what you are trying to look at. Give yourself enough distance so your idea is clear, and you see both the grand scheme and known details. Assess and Strategize: Now that you have a clear view of what is in front of you, ask yourself if it is manageable. If it is not manageable for you, then the concept may be overly complex in its current form (leading you to the pace you are in). It is like being told to clean your room or office when everything is in disarray. You may sit there (or move a few things around) for hours, days, or months and veritably get nothing done because you do not know where to start. Therefore, to accomplish the goal, make it manageable. So, in the case of the room, choose one area or category of item and figure out what to do with that. Then, when done, move to the next manageable task. This strategy works for all types of people as it simplifies the circumstances and puts you on the path to your goals. The more you use this method, the more you will get done, the better you will feel and the closer you will become to where you want to be. Be self-accepting: In the process, do not beat yourself up. Do not judge yourself harshly. Because if you do, you are staying on this allotment of land. Why? Because you have re-joined the It Didn’t Happen Choir. So, turn your back on those messages, and know that almost everyone has been here at some point in their life. Then, reconcile with yourself and your situation. You are where you are. That is the truth. You are here. Good enough. Now you know what you have and where you are starting from. Re-ignite your excitement: I know this sounds like an online dating comment, but it is a sound sub-strategy. Revisit the thoughts that lead you to your idea(s) to begin with. Was your idea a solution to a problem? Was your idea a way to make a life change that was only one a dream? Nevertheless, think about how you felt when you were creating the idea. Think about that eureka moment or that small, still feeling of satisfaction. This revisitation will help to revive that excitement. (Hint: The more you revisit that time and circumstances, the stronger and more pervasive those feelings become.) Arrange for a successful journey: To make a move, you have to organize your thoughts (metaphorically: your things) and arrange them in a way so that you have step-by-step activities that lead to your goal. It is like packing a suitcase or boxes of items to move. The more organized you are, the easier it is to travel, enjoy your trip, and do whatever it is that you have headed out to do. Having already aligned things to become more manageable assists you in this step. Now you know what you need to lead you to your wishes. In other words, you wouldn’t pack a blender in your suitcase if you were planning to go see New Zealand’s Northern Lights. Land the plane: You are on your way and approaching your destination. This is the scary (or intimidating) part. Do you keep circling, or do you drop your landing gear, line up with the runway and begin your descent? Although most people say they would land the plane, the truth is many people continue to circle because once they land and disembark, they must face whatever is on the ground. Even though planning and preparing for the trip became exciting, the reality of upcoming experiences can be daunting. But remember, you have clarity, know what you have, where you were, where you are, and how you want to feel. So now, you are here. You are no longer in the Land of It Didn’t Happen. That is behind you. Now you are in the World of You Made it Happen. You have arrived.

This blog examines and explains how to best remove the discomfort of change through using change itself.

Artist's Credit: Raphael Most people love to be in love. That wow feeling of thrill, being deeply drawn and connected to another person - there is nothing like it. Talking on the phone for hours, repeatedly thinking about that person, the anticipation of your next encounter…somehow, it seems as if there are less negatives in life. It is as if the sun is shining, birds are chirping and there is a huge rainbow of love arched over you - no matter where you go. Yet, there are questions: What is this love magic? Or is it magic? And magic or not, is there a way to keep that feeling going after it begins to fade? How do we actually fall in love or feel love? And can you re-up love? Interestingly, there are answers to all of these questions. First, let’s understand what love really is. Yes, it is an emotion attached to a series of other feel-good emotions, but there is more. (Sound like an infomercial). When talking about love many people say, “We have such great chemistry.” That is more true than we realize. Love is all about chemistry! Like it or not, the chemical reactions of love are similar to those of cocaine use. (Yes, you read that right.) Simply, we have a pleasure center in our brain. When we experience anything that makes us feel good, the neurotransmitter (a chemical delivery system) dopamine is produced and released into one or both regions; (the prefrontal cortex and/or the nucleus accumbens) within our brain. When released (into the nucleus accumbens) we experience recall (i.e.: I remember that really great feeling ) and an increased desire for more dopamine. Just like an addiction, the more you get the more you want. This process in the brain is so powerful that it doesn’t even need to experience the person directly. When you imagine that person in your mind, your brain recalls the emotions that you have attached to them. In turn, dopamine will be produced and released and the cycle continues. This strengthens the attachment and desire connections in your brain and the next thing you know…you are in deep. Deep love. Want to re-up those loving feelings? The answers are in the chemistry. If you want to feel the love you once felt for someone, you need to revisit it. All too often, daily life and circumstances add layers on top of our initial feelings to the point where we may no longer sense them regularly. As long as the relationship is desirable (and hopefully healthy), bring those thoughts back into place. Revisit your positive, enjoyable interactions with that person. Recall why you liked them to begin with. When you do that you will have sense a rise of emotions. Even if this emotional reaction is minor, it is a nod that you are on the path of appreciation and love. Not unlike what we do when wanting to feel good about anything, we recall positive stories/memories. It is like listening to music that makes you feel better. That is not magic – that is your brain providing recall, response and increased desire. Don’t allow this (technical) information to wreck your love magic. Think of it like this: Having the intel about how love works chemically gives you control – you can use this to reignite relationships and heal broken hearts. Suddenly, it seems that Cupid’s arrows are spiked with a bit of brain altering chemistry. Sneaky Cupid.

How to keep those New Year's resolutions and any other promises (at any time) that you have put out there.

There is a change in the air. You can feel it. Just as the season’s do, our lives change also. In essence, the course of our lives has seasons which are defined equally as well as winter is cold and and summer is hot. (For the purposes if this discussion we are using four season climates.) Our personal seasons are an integral part of who we are. In part, they account for our experiences, the development of our characteristics and our environments. Like climate related seasons, these times are temporary. Just as moving from one temporal season to the other promotes growth, so does our individual seasonal movement produce change. The parallels within this metaphor are amazing. Think about it, many people prefer sun drenched environments. However, the cooler weather brings a behind the scenes growth that is essential to the lush green and color-filled flora that blooms after a spell of protective dormancy. This cooler, quieter hibernation period is important to bears, plants and people. There are times where we need to stop our active growth, allow our resources to regroup and recharge and then, move on from there. Yet, however similar, there is also a profound difference. Temporal seasons change as a natural cycle. Personal seasons are both natural and include shifts created by decision-making. These shifts are often a result of what some people term “moving on”. This move can be exciting, scary and propel you in a direction that you never thought you would go in. Moving onward is a time of deliberation and strategic decision making. Beyond the natural progression of personal seasons, decision-based change starts with review. You cannot move on without thinking about what you are leaving. What is it that you are moving on from and why? If you are thinking about moving on, what do you think you should be moving towards? This phase of growth may be the outcome of your hibernation – you less productive season – and now you are ready to assess, set goals and strategize. This is where you will define short and long-term goals – these are the targets that you are aiming for. The assessment period helps to define the goal(s). Ask yourself, what am I trying to achieve? The answer to this question will reveal your goal(s). For instance, if you are looking to change the way your life is going, you need to figure out where it is that you want to place yourself. Kind of like guiding the child inside of you, what do you see that child doing with their life? How would you help that child move through the steps (seasons) in their life to succeed? Do not take the steps for granted. Although you think you have all that you need in place, do a quick inventory to ensure that you are positioned to proceed towards you goal. For instance, if you think that child should live in beautiful surroundings, first you would define what beautiful is to them. Goals need to be relatable, therefore, you would then involve them in experiences that affirm and reaffirm the definition of the concept of beautiful. This proactive exercise assists in the increase of relatability and inspiring change. That moment in time will allow the current season to end, and active growth to commence, ushing in the next season of life.

Photo credit: Galaxiez When you look at the photo above this writing, what are your thoughts? What are your expectations? Warmth? The feeling of sand beneath your feet? The rhythmic sound of the waves rolling in, only to recede back into the beautiful ocean? Or do you think of sand crabs, sharp broken shells and monstruous sea life? Right here, the definition of your upcoming experience and emotions have been grafted into place. Want to know why this happens? Well, here it is: Your brain (which is where all your thoughts, emotions and physical reactions originate and are processed) is at the ready to reason and respond in a variety of ways. Your brain finds reasoning in what it understands. How? Your brain considers an idea and aligns it with a previously known category of thought making the information understandable (categorical thinking). When we consider that we won’t like something – that is generally what happens - your unhappy – at least in the beginning. Let’s say you are tired. You would rather stay home. You like the people you are supposed to see but the more you think about it, the less you can tolerate the thought of being with them - or anyone else for that matter. Is your brain actually telling you that you don’t like people? No. It is trying to figure out whether and why you should stay home or go out. To make that decision, your brain looks to make the most sense of the information it is processing. When your thoughts connect to a category with validating thoughts a decision is made. Unknowingly, we often place ourselves into the very positions that we wish to avoid; counterproductive but true. Why would we do that? Because neurologically, we learn from history. As we grow and gain experience, we learn about good and bad. Although our brain considers both positive and negative thoughts, people are frequently driven more by what they are afraid of than what they are hopeful for. The more we relate to negative the greater the negative slant in our thinking. The same goes for positive references. Think about it: When we were little, we were taught not to put our hand in the fire (or on the stove) because if we did, we would get burned. “It’s hot. It hurts and you will cry.” Watching someone we trust pretend to put their hand near fire and yell OUCH! while making a very sad or scared face is enough for a child to relate to. However, as we mature our mind manages this information a bit differently. Thinking of someone putting their hand in fire/on the stove, your brain takes the scenario much further. If I put my hand in fire I will get burned. That means I may have open wounds. That means I will have pain. I might need bandages. Now you are thinking about the bathroom medicine cabinet. That can lead to the need for a hospital, the next thing you know you are thinking about the burn unit. The more we have experienced (or learned about), the more we information we consider. This is what happens when your brain processes information – good, bad, or indifferent. Here is a mixed-emotion scenario: Recently, I had flowers in my home. My neighbor came in and almost squealed with joy. Who gave those beautiful flowers to you? Do you have an admirer? Have you gone to a wedding? It’s so wonderful to be in love. I felt terrible when I had to tell her that I bought them for myself at Trader Joe’s. In an instant, I saw that I deflated her cheerful expectations. ( So sorry my friend .) The point, science establishes that you have more control in your life than you think. Yes, there are things we cannot control, but there is plenty that we can do. If your experiences are considerably negative (fear-based), that is how you will proceed - with an overlay of caution that becomes an obstacle to your goals. Caution is good but not to the degree of disabling you. Recently, I worked with somebody who was afraid to drive on highways. When we started to talk about it, she could see her point of fear. She adjusted her thinking, when deciding that every time she drove on the highway she was not an eminent target (as she had thought to be true before). Now she drives on the highway with reasonable caution and feels a freedom that she had not experienced prior. So the next time you have an idea or hear of something that sounds good for you, remember how your brain works. As you consider the upcoming activity, if you start to create situations that do not feel good, you will know that your brain has aligned with negative categories. Ask yourself if this is a healthy degree of caution or something designed to derail your success. If it is the latter, deliberately tell your brain (as if it is a separate entity) that there are many good circumstances that go along with the idea. Help your brain to choose the best category and aligned information. Want to feel good? When faced with a decision, ask yourself, What do I expect? Do not wait until you are disappointedly shaking your head muttering Well, of course that happened. What did I expect?

Photo Credit: Medical News Today Tensions are running high. We are regularly distracted by the troubles of our world. On the heels of adjusting within an erratic environment swayed by a pursuant virus, we are also challenged to remain healthy while being inundated by a deluge of information. This is no easy task, so it is smart to learn about what your brain (mind) is doing. While managing the typical stressors of daily life, we juggle material that often induces fear, worry and sadness. Our minds simply do not learn and discard information. We have not learned of events such as Jim Jones’ Guyana massacre, the school shooting in Columbine, and the hunt and execution of Osama bin Laden only to then forget it all as if nothing had happened. All the while, these stories are kept within the recesses of our mind, along with other concerns, and then compounded by whatever arises next. George Floyd, victimization that has spurred hashtag movements, each of which beckons us to question beliefs and behaviors. All of this adds to our history – our community, global and personal history. Those shot in Buffalo because of their race connects us to the shootings in the 2018 Pittsburg synagogue. The murdered children and teachers in Texas bridge all gaps to the Sandy Hook children and adults killed in 2012. Current political and civil rights issues connect us to a myriad of inflamed policies leading as far back as the 1787 adoption of the U.S. Constitution. Feeling a little uptight? I bet you are. Your brain, and your body can only handle just so much without being affected. What can you do to counteract the intensity of our experiences? Increase your perspective. Once upon a time, people lived in a world where the news was based upon the confines of local communities. Now, as fortunate as we are to have ever-progressing technology, we are connected to insurmountable information. You are no longer just a member of your hometown, but the global community as well. Even where technology is minor, there is someone able to share the news. This is where many distractions come from. Your brain is built, significantly so, to problem solve. Therefore, even if you are not a person who thinks they need to solve everybody's problems, your mind is constantly trying to find a way to solve the mystery at hand. This includes how to feel better during tumultuous times (think fight or flight). Therefore, although you may not single-handedly quelle conflicts within Ukraine you are still vexed with how to live in a world with significant discord. How are you supposed to secure peace of heart and focus? These issues combined explain why so many people are feeling overwhelmed and more stressed than ever. With minds that are transfixed upon multiple levels of issues, our brains are working over-time to work through compounded matters – both good and bad. Thankfully, there are a myriad of ways to decrease your stress through your internal need to problem-solve and desire for personal peace. Additionally, your tension and/or tranquility affects your environment and those around you. This means that you have an accountability not only to yourself but to the health of your environment. Make a decision. In our ever-expanding technological world there are videos, articles, and podcasts (many of which are very good) that can guide you to peace, purpose, and health. We are at no loss for motivational hacks and insights to put us in touch with our better selves. Make the decision to connect to some answers. If you are not sure where to look, search for material on subject such as breathing exercises, guided imagery, better mental health, nutrition, and the like. My suggestion is to also go outside of the box and look to material that answers your need. For instance, having trouble keeping your focus? Look to material about ADHD. (Attention Deficit Hyperactivity Disorder (ADHD) does not mean that the person is bouncing off the walls. It means that the mind is moving very quickly making it difficult to maintain focus.) Therefore, discussions addressing ADHD can provide you with effective information to help make the changes that you want. Ultimately, there are a lot of answers in a lot of places; some in obvious places and some in places that you may ordinarily overlook. (If the answers you already have aren’t working then the answers are probably elsewhere – or you need to apply the answers differently. This is a discussion we can problem-solve in another blog on a different day.) There is so much opportunity to access helpful information that you can tailor your journey to better mental health in accordance with your needs. That alone can decrease your tension and stress and increase your satisfaction and peace of mind.

Photo credit: Ellie Burgin I have just decided that I want to be four years old again. Or three. Or even two. I do not mean all day, just when I need to be. Think about it. When we are young, it is perfectly okay to cry or emotionally fall apart in public. Wouldn’t it be great if we could throw ourselves on the floor in a store aisle, huff and puff and completely lose it? If you could do that, do you realize how quickly your stress would dissipate? It is safe to say, that when in a public place, a crying (or screaming) child can be off-putting. This expressive vocalization is disruptive and, to many, annoying. Yet, if you stop to think about what is really happening, that child is crumbling for a reason. In that upsetting moment, verbal combustion may be their only reference point to express their feelings. Young children are often unable to articulate their feelings in real time because they have not yet developed adult language and nuances. They need time to get there - like years. Yelling (or screaming) is a powerful tool that addresses the momentum of emotions and is more functional than you may believe. Think about the men’s groups that meet on mountain tops or in the woods to yell together. Ever hear of Primal Scream Therapy ? There is something about the transformational experience of a person who, when alone, yells or screams to get that irritating energy out of their head and heart. (This is not permission to become verbally or emotionally aggressive. This is not about becoming out of control and yelling AT others. This is about healthy processing.) Crying is also a smart idea. We cry for all different reasons, one of which is when we simply cannot contain the emotive energy anymore. Research documents that crying stimulates the release of oxytocin and prolactin, which are two chemicals that decrease your heart rate and bring a sense of calmness. Similar to spontaneous yelling and gut-level grunting, crying is a way to manage our overflow. Without it we would implode, withdraw or become volcanic. Also, when adults can’t deal with a child’s outburst, they offer them things like toys or ice cream, purely because the grown-up can’t regulate the emotional overflow quickly enough. Compounding the issue, the adult may become so frustrated that perhaps they start yelling. Wouldn’t it be amazing if the adult threw themselves on the floor with the child? Imagine the possibilities. I bet the youngster would become very quiet and then either console the adult or rejoin the activity. What a funny thought. Now, I feel like going out, finding a screaming kid and throwing myself on the floor to experience a side-by-side freak out. We are socialized to contain and maintain our upset. We are told at young ages not to cry and not to yell, which are the underpinnings of socialized peace. Yet, we need to do something with our power-packed feelings. Yes, there are pillows and punching bags to unload on, but maybe redirecting that pent-up energy, is not such a bad idea. I am NOT saying that while shopping, in a theater or during dinner you should start yelling and bawling your eyes out. However, if that much energy is building up within you, maybe you need to get that out at some point – sooner than later. Otherwise, those feelings will continue to build and…kaboom! (Kaboom can include withdrawing from others.) Sure, there is retail therapy, drinking excessively, drugging, over-working, none of which solves the problem. So, it is best to do something that will shift your brain chemistry and allow you to truly feel better. You know what to do. Find a private space and yell like you are crazy. Don’t like that? Go for a run, bike, dance, do something thrilling, watch a comedy and laugh…there are many ways to use that energy. Or simply let those tears flow and cry me a river. Of note: At the age of two, I threw a tantrum and twenty-one spoons in the famed New York City Mama Leoni’s Restaurant. Upon throwing the twenty first spoon, my grandfather took me out of the dining area and into the closed off entryway until I calmed down. Then we all felt better.