It is with great honor that I get to share my blog post week for my guest and dear friend, Hillary Goldthwait-Fowles, Ph.D. Hillary is a certified Special Education Consultant in the State of Maine who specializes in breaking barriers to learning through the use of Assistive Technology and Universal Design for Learning. She is an educator with over 20 years of experience as a teacher of children with Autism and other disabilities including Developmental Disabilities, ADHD, and Dyslexia; as well as a published author of “One Size Does Not Fit All: Equity, Access, PD, and UDL.”
My Anxiety tends to play out like the image below, which a friend from my Ph.D. days shared on social media. We are not alone in this. While one may see “high performing” or “busy”, or “having it all together”, it’s really a mask. It’s a feeble attempt to obtain worth and value through work (at least in my case). It’s an inability to say no for fear of hurting someone’s feelings. It subscribes to the construct that in order to be of value in our society, that we need to “hustle”, “grind” and work ourselves to death. It’s also a fear of really being seen for the variable, beautiful, complex, soul that lies in all of us.
Anxiety is also playing out in schools. I see learners who are taking multiple AP classes, putting relentless pressure on themselves, and participating in multiple activities. While none of this is a problem on the surface, what is happening is that our learners in this high-performing dynamic are now identified as an “at risk" group. This doesn’t even begin to scratch the surface of the mental health concerns of those who are further disenfranchised, including race, gender, socioeconomic, and disability. Where access to mental health services is grossly inadequate and inequitable. Chronic stress affects one’s health and well being-period. Simply “sucking it up” doesn’t work and only exacerbates the issue.
Of course, being an Assistive Tech Specialist, I am always on the hunt for tools that will help others. In that quest, I have found some tools that have helped me to manage my Anxiety in the way that makes sense for me. Perhaps one of these tools will make sense for you. When I am using the tools and taking care of myself consistently, my Anxiety floats on a little puffy cloud as opposed to it rearing its ugly head.
Probably the best tool that has helped me to better manage my anxiety has been daily meditation/mindfulness practices. I talk about how mindfulness has helped save my life in other blog posts for Everyday Mindfulness. Mindfulness practice has to resonate with you. There are apps that can help you to start your own mindfulness practice.
Calm is an app and site that is chock full of evidence based mindfulness and sleep resources. The app is free and contains a ton of great meditations. I use this breathing exercise in workshops and classes to set the tone for everyone as well as when I need to step back and take a minute.
The use of sound has been around since ancient times. Research has shown that using sound is useful in helping to relieve emotional , mental, and physical suffering. Fauble (2016) demonstrated in his research that “music and sound healing can help us release emotional traumas and end the downward spiral of PTSD.” Furthermore, Akimoto et.al, (2018) determined that the use of 528hz solfeggio frequency in their study resulted in lower levels of cortisol, tension, and Anxiety- even with exposures as low as 5 minutes.
Personally, I have used sound therapy for years. I play frequencies at various points depending on how I’m feeling, and use solfeggio tones in daily meditations. Here is a great one:
Exercise is a great way to keep one healthy, but it’s also a great tool to keep one’s Anxiety manageable. Workouts do not have to be complex. They can be a walk on the beach, yoga, lifting weights, riding a bike. The key is to do an activity that makes you sweat a little, brings you joy, and connects with nature. The AT comes into play with my fitness monitor. You can use a wearable such as the Apple Watch, a Fitbit, or MyZone. Find the features that work best for you and use it to track your heart rate and emotions during and after exercise.
Practicing gratitude daily helps to manage stress and increase happiness (Wong, et. al. 2017). Having a daily gratitude practice is as simple as a pen and paper. You can keep a gratitude journal to write what you’re grateful for (I kept a gratitude journal where I listed 5 things that I was grateful when my uncle and grandmother were dying in 2016. It helped tremendously). There are also apps that you can use to journal for gratitude, including Apple Notes. Practicing an “attitude of gratitude” helps keep things in perspective when times are challenging. It can be as simple as that your favorite show was on, or the sunset, or a laugh with a dear friend.
Like a famous psychiatrist says “You can’t change what you don’t acknowledge”. There are options and ways to manage Anxiety that include taking care of yourself physically, emotionally, and spiritually. First and foremost, please seek medical attention. Talk to your health care provider. Find a good therapist. Support yourself and know that you are okay just as you are. Approach anxiety with a curious heart, and learn the ways it shows up in your life. Use tools such as mindfulness, exercise, sound therapy, and gratitude to help manage your anxiety.
*Disclaimer: The statements made in this post about Anxiety are based on the author’s experiences with Anxiety. This post is not intended to diagnose or treat Anxiety, but to share supports that have helped the author manage their Anxiety. Please seek medical attention for the diagnosis and treatment of Anxiety.
Akimoto, Kaho & Hu, Ailing & Yamaguchi, Takuji & Kobayashi, Hiroyuki. (2018). Effect of 528 Hz Music on the Endocrine System and Autonomic Nervous System. Health. 10. 1159-1170. 10.4236/health.2018.109088.
Fauble, Lisabeth. (2016). Medicinal Music: An Anatomy of Music in the Healing Arts.
Wong, J., & Brown, J. (2017, June 6). How Gratitude Changes You and Your Brain. Retrieved February 21, 2020
Wow! Thank you for sharing this! Loved your tips and your willingness to expose the parts of you that some people hide! Beautiful!!!
How appropriate the first comment to this post was from Rachel...the very one that introduced me to attention to mindfulness.
Kelli- thank you for sharing Hillary with us.
Her experience, education, insight and resources to address anxiety are both interesting and beneficial to me as I see these tendencies in my 7 year old grandson.
I’m so thankful we are all striving to help each other live the most viable enjoyable communicable lives possible. Thank you PATINS for all you do!
Great article, I love Calm! I try to use it every couple of days just to help me get back to where I need to be mentally and restore that inner peace and tranquility! ☺️
These are some great therapies everyone should try. I think meditation and mindfulness are very good and should be given a try.
I also found some great morning routines for mental health you can follow.