Allyson Maida, Ed.D., LCSW

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If I knew then what I know now...

In what would ordinarily be considered a brief period, nine weeks, we have experienced more change than some societies have seen in a lifetime. Most of these adjustments do not align with the beliefs and plans we have made for our lives. Here, I present to you an outline of this time, some effects upon our lives and thoughts to reconcile these experiences to make sure our well-being is intact.

The Phases of COVID-19: March 23, 2020 or whatever day that was.

Amongst the critical issues within this COVID-19 season, is the important discussion about well-being, which may otherwise be referred to as mental and physical health. With regards to mental health, there is a tendency to think it primarily refers to chronic and severe struggles. This is a fallacy. That is like saying heart health means you have heart disease. On the contrary, mental health and any other type of health is about strength and weakness. As this new chapter of global history unrolls, the direct and collateral effects of, what I now call, *covidity has established a presence in most aspects of our lives. As this virus persists, the overall response to sheltering-in-place has left a trail. Broken down into week-long phases, we have the chance to assess our responses and regulate behaviors that best impact our well-being and future. Although the dates from different locations vary, the behavioral phases seem to be the same. Understanding these phases provides a map to how we have reacted and in what ways we can assert control of our emotions, reactions and outlooks and day-to-day lives.

The first week of sheltering in place was wrought by forming thoughts and plans guided by constant streams of news and editorials. Since December 2019, people were sick and dying from an invisible rival. Data driven information suggested that we could “flatten the curve” if we hunkered down, wore face masks and gloves that were once the regalia of medical staff. We were now all responsible for each other’s health – not just our own. Some people felt that this maximalist response was unwarranted while others listened and acted dutifully. There was confusion as we moved from caution to potential quarantine, with a shift in how people operated at home, school and business. Online meetings significantly increased as the greater number of people fumbled their way through signing in, signing on and staying on. Zoom was becoming a household word. The surge to buy paper goods and hand sanitizer had a second wave. There was a push back against both disbelief and belief in viral power. Global neighbors reached out through social media to explain their experiences and convince mankind that coronavirus was nothing to be trifled with. A sense of seriousness filled the air, as we learned that market visits and other essential routines would suddenly decrease or cease to exist an undetermined period of time.

Although uncomfortable, week two brought both panic and a little relief. We began to feel like this pandemic was real and truly alter life as we know it, sheltering-in-place was somewhat novel as people worked to find their footing. It was a marker for the generations who had lived during the year 2020.  You lived through the great depression? I lived through the COVID-19 global crisis. We learned about every pandemic the world has experienced and what a pandemic is and is not. New routines began to take hold: at-home schooling, how to position your work computer so everyone thinks your house is gorgeous and you really don’t have that pile of clothing behind you, and shopping with safety gave shallow peace of heart as we began to reticently elbow bump with the “new normal”. There was more home cooking, more baking and wondering if the effects of COVID-19 were similar to the Freshman 15. Nevertheless, there remained a desire for the virus to pass so we could get back to our lives.

Week three saw a rise in frustration. People began talking about the surprising grief over the loss of in-person social connections and time spent in our routine places such as work, the park, the rest of the neighborhood, and the store. We found ourselves thankful for connectivity even if that was while standing near, but far enough away, from someone else while pumping gas or talking a walk. We wondered if it we were correctly socially distanced if we took a walk with a friend. Morning smiles to neighbors or store employees was a thing of the past, as you cannot see beyond the mask. We yearned for answers and adjusted as we knew best. Online social media kept us connected as increasing numbers of people created TikTok accounts to share and inspire others. Liquor stores remained essential providing contact free sales as the number of online happy hours taking place. Restaurants did the same providing curbside service and increasing their delivery perimeters. Social media continued to fill the gap left by minimized person-to-person opportunities. No problem though, we said, we have got this and so do our front-line workers. We continued to stand on our balconies, roofs and leaned from our windows cheering, singing and knowing that we were alone together.

Week four saw increased anxiety, a stark realization that normally viruses may stay for a couple of weeks or so and then go away. This was not going away. We reminisced about and continued to soak in the information from a myriad of news reports and commentaries. We tried to reason through as conflicting information continued. Conspiracy theorists rejoiced as this was a sign of hidden information and past prophetic utterances, while others realized that there were fewer solid answers than we had hoped for. Either way, we would work to remain as informed as possible. Children continued to need explanations for not being able to go out and play. Together, we all realized that we had come so far, some hospitals were overrun while others were not, you could make an origami bandana out of your scarf, the need to sanitize your hands and items increased sales in grain alcohol. We thought that maybe we had found our temporary groove in this life of rocky terrain. Some considered that perhaps this new way of living is more efficient and just plain smarter. Business expenditures decrease when employees work from home (under the roof that the employee pays for). And finally, ventilator productions had increased so that more people could be saved. So much good and so much bad sits upon the shoulders of all who bare it and for some, the burden was becoming too much. While others became rigid so they could stand strong.

Week five was somewhat alarming. Responsibly isolated, Zooming through our day and Netflixed, YouTubed and Amazon Primed through our night, exasperation increased as some blurted out, I can’t take this anymore. How long am I supposed to stay in like this? This is too scary. I am done. Okay, I am not done but when is this going to end? Despair began to finally show its face, anxiety and depression took a greater stance while others remained determined to continue joy and meaning within the world. Consistent with findings of past non-COVID-19 related studies, such as that in the book Death and Despair, the stressors of economic uncertainty, an affront to the promises of the American Dream and suicide securely all held hands as they have during this pandemic experience . Our well-being was now in question as reports of suicide and poor mental health were on the rise. The avenues where we once blew off steam were significantly narrow, leaving many people with the need to invent new opportunities to feel good. Fears narrowed in concert with the consistency of inconsistent information, shifting dates and strategies for re-openings, loss of work, the need to redefine graduation, wedding and new baby celebrations and concerns with how to most respectfully bury our dead. Conformation in a recent KFF poll, (March 2020), found that seven-in-ten Americans feel their lives have been disrupted by the coronavirus outbreak. With this, forty-five percent of American adults stated that their mental health has been negatively affected by COVID-19’s collateral strain of worry and stress. So yes, we should be concerned about the rise in unsettling thoughts and feelings that intensify during long periods of stress. It is one thing to feel the thrill of risk and the unknown. This pandemic experience is neither a trek through the mountains or an amusement park rollercoaster ride. As a species, we like to have some control. As one person said to me, “The rhythm of the earth is off.”

Week six was inundated with government announcements to gear-up for gradual re-entry to the life that we had distanced ourselves from. We plan on gradually returning to the life we knew – except is will not be as we knew. You will need to wear masks. There are designer masks, N95 masks, face shields and we dispute who is to wear which and why. As we are presented with re-entry, our minds are filled with the things we used to do, much of which we took for granted. We have begun to soften the lines as we see ourselves getting out. The minute that the weather is nice we modify social distancing to whatever works as we walk on the beach or city street. Some people hold their breath as others walk by. The term new normal has become aggravating because this is not normal, it threatens the dreams for our lives. We will not stand at least 6 feet apart for ever and we will have celebrations with more than 5 people. Restaurants may open with minimal seating capacity. (Have you seen the tiny greenhouse structures used by the Mediamatic restaurant in Amsterdam? Add climate control and it is brilliant.) And you had better have your hairstylist or barber’s personal cell phone number if you want one of the first appointments. (Be sure to tip them well if you can. They have been out of work). New cultures are emerging such as the social distancing culture secured by the enforcement of social snitches. Yes, that is right, just ask the police, they get the calls. This group of COVID-19 informants have earned the moniker COVID-Stasi (Stasi, as in East Germany’s secret police). Coronavirus’ handling and opinion pool has been steadily politicized. Political party preference demarcates what you will or will not believe about the origin and management of the coronavirus. Children are enjoying the new creative approach of education by their parents. Bonding differently with their children while dinner conversations have become more interesting, parents have an insider’s understanding of their children’s course content. Parents who are still working in the hospital or police force, or anywhere that will leave scars or PPE (personal protective equipment) abrasions on their face, remain beyond grateful for relatives that have jumped on to the childcare and at-home schooling train. As we gear up for re-entry, we are like a space capsule just hoping that we land in the best position. It’s forward motion with a dollop of all things nerve-racking.

As of May 4, 2020, we began week seven. We remain hard-pressed to know what to do. We hate to believe that it may be necessary to adjust our old routines for approximately two years in order to outsmart and bring this virus to its knees. Our scientists have moved with alacrity and dispatch as they develop protocols and have vaccines clinical trials in place. More so now, we are struggling to shelter-in-place. Corporations say if you can go to the beach during the week, (as people have crowed some beaches), you can go to the office. The millennial chant of I will not live to work has become a greater social narrative. Some folks will move from the city to find solace in the suburbs, while others will leave their burb homes as they move to the city to downsize and simplify. Thankfully, Homeland Security deemed real estate agents as essential in week two, so the timing is perfect. Businesses and individuals are asking mental health professional how to best emotionally manage the infodemic and constant streams of COVID-19 related news. (Yes, infodemic is a term that was create during the SARS epidemic in 2003.) The memes and GIFs have been viral since week one. We know that this situation has resulted in good and bad outcomes. The bad is evident in loss of life, illness, economic trauma and the like. However, we have greater clarity about that which we took for granted. Now we have designs on how we will live more meaningful, quality-filled lives. Week seven has ushered in the pervading thought that we are over this and ready to get back to life. A friend forwarded this Tweet by @JeffKasanoff on the last day of week six: “Very American to decide we are bored with COVID and therefore it is over.” Yes, historically (and generally) this is us. Can’t wait to see what happens by later this week and then next. Put on your seat belts, I think this ride is not over.

Week eight true boredom has set in. We want to go out and back to our “normal” places. We are bored and that is frustrating. There is more to say about this week, but as of this writing it is now week 9 and 1 day. It is May and people are out in bounds, often not wearing masks, not wearing gloves, closer than 6 feet apart, frustrated and just wanting it to end already. There are also ample discussions about the good realizations and biproducts of this experience, true quality family time, understanding what children are actually learning in school, having time to pursue long-awaited interests and a return to a simple-less strained lifestyle.

Remain Connected and Intact: These past handful of weeks have provided us with ample information to help us to navigate this untimely and uninvited course of events. Fairly, people are exhausted and lost. Like the basic Elizabeth Kubler-Ross five stages of grief outline, we are moving through a process to reconcile loss and learn to live successfully within a new set of unwanted circumstances. Just as this grieving process suggests, our emotional responses ebb and flow between denial, anger, bargaining, depression and acceptance, all of which increases anxiety and leads to understanding and reconciliation. We need not forget that most grieving people do best when in touch with others who know about their circumstances. So, reach out (figuratively speaking) and touch someone (also figuratively speaking). Call, text, meet online, leave a contact-free gift at their door. Anything to remind you and them to evoke the feelings of being connected. Do things that are healthy and feeling okay…or better than okay.

There are many good places to divert our attention to such as: your preferred form of self-care, home-grown efforts to support those working on the front lines, or ways to assist neighbors who are without resources, food or fear that their electricity will be shut off due to lack of payment. There are children’s efforts that need our adult support to deliver their youthful goodwill, such as: Bake Back America and banging on pots and pans at 4 pm on a prescribed day, so a community of children can hear the percussive sounds of their distant peers. Even in this short -term socially distanced society, we can join each other. We can send messages, leave toilet paper at someone’s door to say, “You are not alone. I am here.”  If you know of someone who is discouraged, unable to find comfort in the fact that things like viruses do not last forever, reach out to them, or someone who may know them, to help them bridge the gaps between yesterday, today and tomorrow; because we need to keep our well-being in check today and tomorrow.

*covidity (noun) refers to COVID (noun), the virus, establishing a state of being that effects various facets of life such, but not limited to, as emotional, economic, environmental and academic well-being. (Yes, created this term, so add neologist or wordsmith to my  resume.)

About the Author: Dr. Allyson Maida, CEO of ACM Resources, Inc., is an accomplished psychotherapist, entrepreneur, transformational performance coach, corporate and small business advisor, author and speaker. She is also an Adjunct Professor at St. John’s University in New York where she teaches criminal justice courses such as Victimology and Intro to Cybercrime. She is known for her mindful approach, noteworthy innovation, thought-provoking written works, presentations, humor and her commitment to justice, kindness and strength. She can be contacted at Allyson@AllysonMaida.com. Website: www.AllysonMaida.com

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You 2.0

By Allyson Maida • 17 Sep, 2024
Human history is marked with social messages that include statements that define where we are as a society. Now, in a time that is fixed on ideals such as “Live your best life,” this and similar affirmations put forward that you “are enough.” Yet somehow, these proclamations also indicate that” we must keep up, improve, and rise beyond the mark. These messages, although intended to motivate, can also be stressful as they request that you make statements dictating how you see your life – how you see yourself. Social media, the very media that calls its scrollers like a siren in the night, is saturated with videos and stories of people who speak of working to “Embrace the journey” with others showing you methods to “Live. Your. Life” and “Do you”. In and of themselves, these pronouncements wonderfully encourage inspiration and the quest for personal and/or professional improvement. Yet, after the excitement of that video or audio has faded, how do you keep it up? How do you move yourself from where you have been to that new, improved life? Not to kick the popular command Live.Your.Life. in the shin but, factually, you are living your life. You are living your life in real time, as it really exists, with positive and negative external pressures and internal concerns. To accurately and more successfully establish a path to bettering your life, it is extremely helpful to decide what will work for you. If you thoughtfully and deliberately decide that you will improve your circumstances, you should lean into the scientific insights of neurolinguistics. This interdisciplinary study explains the relationship between the brain and language. As I explain in my book, One Eighty: A Counterintuitive Method for Long-lasting Personal and Professional Change, one of the functions of the brain is to interpret what we experience. Therefore, when creating or hearing language, we interpret that information as we understand it – within our own framework. That means if you want to alter something in your life, you need to adjust it and speak about it in a way that you can understand. If you want a simpler life but continuously create or enter into complex situations, your actions and thoughts are counterintuitive to what you say you want. If you spend significant amounts of time seeking out and speaking about problems, that is exactly how life will become- you will feel that problems abound and are inescapable. This is not to suggest that the power of positive professions works alone. It does suggest that as you create and act upon experiences that are in line with what you desire, life will feel much better, as you will be synchronized with the feelings you want to experience. Those good feelings stimulate brain chemistry that drives you to do things that increase more good feelings. Over the course of my work as a business consultant and psychotherapist, many people have told me that after making life changes, they are (Insert Name) 2.0.. (i.e.: Jake 2.0). This declaration provides a focused recognition that there had been a prior version of oneself, and now there is a newer, improved version. The trick to long-lasting change is to use what you have to arrive somewhere better. If you want to move from where you reside, you don’t throw everything out. Even if you get rid of most of your belongings, you keep the items that matter to you (or will make life work) until you have the resources to replace them. Therefore, if you want to change, look at your strengths. Conduct a personal inventory. If you are good at something you can adapt it to effectively work with something else. For instance, you may be great at organizing things in your home but not good at money management. You may be intimidated by financial matters. Maybe you do not know enough about the topic to feel like you can make any real progress. Think about this: the management of anything takes organizational skills. Whether you have a lot of money or very little, thinking about what responsibilities, income, and other assets you have is concrete information. It is as concrete as the items in your house. Therefore, you can decide to think a thought like, “I organized every closet and that worked. Let me look into my financial closet and straighten that out.” The thought of your organized closets will bring pictures into your mind that are accompanied by a sense of accomplishment and good feelings. Maybe you used new containers for your closet. Liken that to a new container for your money – like a bank account or fund (or whatever works for you). This simple and easy approach helps you to decrease stress as you apply one relatable skill (or talent) to a new place. The decrease of stress (which is often backed up by thoughts and statements such as “I can’t do this.” “I don’t know what I am doing.” etc.) removes the obstacles that stand in the way or your progress. The more you add these comfortable methods to your daily routines, the more those areas of your life will change. Take the time out to do this so that you can Live.Your.Life. as you have defined it. This way, you can factually live your best life and be the best version of you - (Insert your name) 2.0.

Listen to Understand, Not Just React. It Makes a Difference.

By Allyson Maida • 27 Mar, 2024
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

It's Time. Bring Your Life to the Place you Desire

By Allyson S. Maida, Ed.D., LCSW • 24 Jan, 2024
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.

The Best Way to Manage Change

By Allyson S. Maida, Ed.D., LCSW • 05 Oct, 2023
This blog examines and explains how to best remove the discomfort of change through using change itself.

How to Fall, Feel and Return to Love

By Allyson S. Maida, Ed.D., LCSW • 13 Feb, 2023
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.

New Year's Resolutions. Keep Your Promises – They are made by you for you

By Allyson S. Maida, Ed.D., LCSW • 30 Dec, 2022
How to keep those New Year's resolutions and any other promises (at any time) that you have put out there.

Want to Feel Good? What do you Expect?

By Allyson S. Maida, Ed.D., LCSW • 02 Aug, 2022
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?

Managing Tension and Anxiety

By Allyson S. Maida, Ed.D., LCSW • 01 Jun, 2022
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.

The Art of Yelling, Screaming and Crying

By Allyson Maida, Ed.D., LCSW • 03 May, 2022
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.

I am Tolerant But...

By Allyson Maida, Ed.D., LCSW • 06 Apr, 2022
Photo Credit: Lies About Parenting Today, it was another call. Another. This time it was about an eighth-grade female who was physically and verbally assaulted. Why? Because one of her parents is Russian. As she cried and begged, she repeated that her other parent is Ukrainian. That didn’t matter to the hate-filled, myopic, high school-age aggressors. She is half Russian and that is all they could see – or wanted to see. Like a cyclops, they could only see within the tunnel of their vision. They acted upon decisions made before the beatings and verbal assaults occurred. Here, in the land of tolerance, the choice to attack her was based upon finding someone to hate, someone to become a nation’s scapegoat. It is incredibly disturbing to think that in a nation where words like “woke” are invented this is possible. More so, in this country alone, the financial expenditure for diversity, equity and inclusion (DEI) training is extensive and growing. The Society of Human Resource Management reported that Fortune 1000 companies spend between $30,000 to $1.5 million on DEI training. The watchdog organization, Parents Defending Education reports that since 2020, the public school budget for such training exceeds $21 million. All of this training is bolstered by the estimated $11.3 plus billion self-improvement industry aimed at helping people to become better versions of themselves ( Metadata ). Together, these annual figures mark our commitment to the betterment of ourselves and others. We live in an era where countless people, on and off all forms of media, speak about how we must be tolerant and understanding of others. Throngs of people gather to advocate for the vulnerable. Yet, a determination to hurt people flows beneath the surface of our socially-just conversations. Yes, there will always be conflict, and conflict has its place in growth. And no, we don't all have to approve or agree. However, people being held accountable for something they have nothing to do makes no sense. This young girl has nothing to do with international politics. Situations such as this should give us pause, like stop-dead-in-your-tracks-pause, and demand critical review. What are we really doing? We live a society that is proud of its interpersonal and technological ability to support social and industrial interchange. However, we are challenged to add the balance of emotional intelligence when there is a consistent stream of material that keeps us within our own frame of reference. Think about it. You look at sneakers online and, magically, you receive a lot of sneaker advertisements, etc.. Those digital algorithms are hard at work to ensure you see what you are interested in. Therefore, unless we go out of our way, we often receive information that is geared toward our current way of thinking. As you might have guessed, one of the best methods to create balance is to educate ourselves as much as we can. However, education without application is wasteful. Whether from the streets or the classroom, we are called to transform as we move the lesson to real life. It is one thing to talk about advocating for our vulnerable/ greater community but it is another thing to do it. No matter what the personal belief is, it is unkind and unjust to expose the impressionable to biased information aligned with the mistrust and determination needed to isolate their peers. (The making of a bully.) Also, you would think that after two years of pandemic living, we would want to unify and not isolate. This is not a period piece. This far exceeds the overflow of the Russia/Ukraine conflict. The power seat of putting others in their place could use some adjusting. We do not like bullies, so much so that all 50 states have anti-bullying laws with school districts that have complimentary policies. As often connected with roots of bias, our recent past is filled with subtle and strong conflicting messages. Our conversations echo comments that build people up and tear them down. " You are strong, you are smart and your voice counts. You have choices, education leads to opportunity. You can lead or follow, both roles are valuable. We need you and we are here for you. AND They are a liberal, they are a democrat, they are a republican. They wear a mask, they don’t wear a mask, they deliberately let the bats out, they are bad people because their leaders are bad, so let’s assume the authority to tell them they have no value." Conflicting opinions can be powerful and cause progress but demoralizing others for different points of view can be damaging . How about we allow our convictions to strengthen who we are, without destroying those with different opinions - or in the case of children, those who are just learning? Building upon strength is always better than building upon weakness. We talk about success strategies, reflection/assessment, and mindfulness, so let's do it. Let’s not disappoint the Statue of Liberty (as if she were real). Food for thought; our children are our next leaders. Why, in a time where self-improvement, DEI and restorative justice are a significant part of our social narrative, is there a penchant to spur and cast aspersions upon others? What are we modeling and teaching our upcoming industry, political and social leaders? Words are powerful and actions are observable. This young girl, a straight A student and involved community member, became a victim to deliberate, well-thought-out messaging and actions that are destructive. These messages will never leave her. She will remember this forever. Even if she progresses beyond this series of events, it will remain in the back of her mind. We need to do better - much better. Need a challenge? Think about your stake in the (approximate) collective $11,321,7000,000 investment in tolerance. We have put our money where our mouth is. Now, it is time to reconcile our expenditures with our behavior. Let's help that eighth grader heal by making her proud.
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