The Umbel Health Journal is an evolving space for sharing thoughts, feelings, and resources about health. These may range from scientific studies to beautiful works of art - aiming to educate and expand the definition of what is healing.
GUEST PRACTITIONER:
Three Quick & Easy Mindfulness Tools for Anxiety ~ by licensed therapist Julie Goldberg
In my therapy practice these days, it seems like more and more people are able to recognize that they experience anxiety. While this recognition and acknowledgment of anxiety is great, it only takes us so far if we don't have the tools to deal with the anxiety itself.
When anxiety shows up, it can be a gift, allowing us to complete tasks and operate directionally. It can help us organize, plan, and meet a deadline. Anxiety often tells us that something needs to be done.
But, sometimes, anxiety can become too intense. This usually happens when it's too focused on a future-oriented task. Instead of moving us towards completion, we might start to ignore things right in front of us and end up staying in a loop.
If you're experiencing intense anxiety and are struggling to break the thought loop, here are three mindfulness techniques to help you navigate it.
Container
When anxious, it's not productive or helpful to constantly be chewing on a problem. The best way to solve something when you feel anxious and overwhelmed is to bring your mind to a state of ease and calm. Your brain will begin to function optimally, and you'll be able to return to the distressing events when you're in a state of being with it.
One way to do this is to think of a container that you can visualize to store all of your anxiety, both physically and mentally.
I like to think of the container as “empowered disconnection.”
It can be anything you want: a box, a trash bag, a safe, a mason jar. Without overthinking, let your mind bring to the surface whatever it wants to use as a container. Now, gently imagine placing it off to the side, knowing you'll return to it soon.
Next, take a moment to scan through your body. You can imagine a small, handheld metal detector moving from your head to your toes, tracking any areas holding on to sensations, images, thoughts, or feelings from the distressing event. Take note of whatever is present. You can imagine placing a gentle pin on each distressing sensation, just labeling it and letting it know you'll return to it.
Next, bring your container back to mind and slowly move each sensation, image, feeling, and thought into your container. Take your time and move slowly. Really feel the experiences leaving your body and moving into your container.
You might imagine a collection of pins at the bottom of your container. Or even different energies, textures, and colors, just moving out of your system and into your container.
When you're ready, imagine sealing the lid of the container so it stays safe and protected. See if you want to add any special locks, duct tape, or packaging around the container to ensure it remains safe and sealed.
And once it's safe and sealed, imagine placing it in a safe spot. Knowing that it won't get opened again until YOU choose to open it. You can place it in the middle of the ocean, deep in a hole in the ground, in the woods, wherever you want.
Use this container as frequently as you need, keeping your anxiety safe and contained until you’re in a place to tend to it.
Calm Place
A calm place is a place you go to, either real or imagined, in your mind that you associate with feelings of being calm and peaceful.
To do this, think of a place, either real or imagined, that you associate with feelings of being peaceful and calm. There should be no disturbances or threats in this place, as the goal is to bring your body and mind into a state of calm and relaxation when you are feeling anxious.
Bring to mind what you see, what you hear, what you smell. Bring all of your senses into the surroundings of your calm place.
Next, imagine that you're turning up the volume on the sense of calm and letting it spread throughout your entire being.
Give your mind a keyword or a phrase to associate with these feelings of peacefulness and calm. Practice associating this peaceful place with your body's feelings of calm and relaxation.
Practice this as often as you want, and utilize it when you're feeling anxious or overwhelmed to give yourself a break from the anxious thoughts or feelings. Just say your cue word and allow your body to move towards the feelings of calm and peace.
Five Senses
Five senses meditation is all over the internet at this point. While it might seem overdone, there's a reason for its popularity.
Your senses live in the moment. They are connected to the bodily sensations in the present.
Your ability to connect with the senses while experiencing the present moment signals to your brain that you are safe and okay. Think of it this way: if there were a threat (i.e., fire, bear, intruder in your space), your senses would orient towards the threat, and you would not be able to connect with the other senses available.
Here's how you practice five senses meditation:
Look around your environment and slowly name five things you see.
Touch and feel four things around you.
Smell three things on your body or around you.
Listen to two things you hear.
Taste one thing in your mouth.
Move slowly and practice as often as you'd like!
Conclusion
A big part of managing and navigating anxiety involves finding what works uniquely for you. Try these three methods and see which one you like the best. Remember, it's not a one-size-fits-all model.
If you'd like more support navigating anxiety, I offer in-person therapy sessions in Williamsburg and online sessions for anyone in the state of New York. Navigating anxiety with more ease and tools is totally doable!
Julie Goldberg is a licensed therapist and the founder of Third Nature Therapy.
Her practice focuses on helping individuals better understand their inner world, befriend their nervous system (instead of working against it), and navigate changing relationships. She offers somatic therapy, EMDR intensives, and Ketamine-Assisted Psychotherapy in Brooklyn, NY.
ESSAY:
Where does pain come from?
I hurt my back over the weekend. It was not that dramatic (those who heard me complain about it at the time likely disagree, hah) and it is mostly healed, but it raised this question: where does pain come from?
On Friday, I traveled to Delaware County, one of my favorite corners of the Catskills, for a wedding. It is a long drive from Brooklyn. When I arrived at my Airbnb (an adorable cottage made of straw bale), I climbed the ladder and crawled into the tiny loft bedroom to check it out. Coming down, I realized I had “tweaked” my back. It hurt a lot, I couldn’t really bend, and later that night I tossed and turned unable to find a comfortable position to sleep. I am who I am, so in the morning I drove to the health food store (shout out Good Cheap Food in Delhi) and bought Arnica tablets and Tiger Balm. I stretched in the sun, beside the goldenrod field at the cottage. By the time I was heading home on Sunday, my pain was down ~60%. I honestly chalked up the experience to a long drive coupled with “aging” (I am in my 30s?) but then I remembered something that happened the week prior.
A friend recently encouraged me to try a pretty high-intensity fitness class, which is admittedly out of character for me, but I signed up for a trial week to try it out. The instructor came over and asked if I had had an injury on my left side- he was noticing a strong favoring of my right. I mentioned a foot fracture 2 years ago and he said yes, that is it and be careful because what often comes next is back pain. I thought yes okay I will heed this warning and did a quick scan of my back — feels good, as it almost always does, it’s never really been an issue for me. The next day, I mentioned this exchange to my practitioner Damian, who was basically like .. sure .. but what is more likely to cause back pain is someone telling you you’re going to have back pain.
A week later, I had completely forgotten about all of this happening when “my back went out”. But it makes me wonder - was it the drive? An unengaged core? The ominous warning from the instructor? Some sort of vague age-related decline? Or the narrative we have been repeatedly taught, and maybe repeat to our friends and to ourselves, that aging somehow inherently causes pain?
And what healed it? The sweet sweet burn of tiger balm coupled with the seat-heat of my volkswagon was GOOD. The chiropractic visit I scheduled upon arriving back in Brooklyn left me feeling 2 inches taller. The pain seems less after each dose of Arnica. And I tell myself repeatedly that I am not a victim of back pain and that this will heal (it has).
It is a fact that the extent of pain is not correlated with extent of injury. In my practice, focused on gut health and hormones, I am often working with more visceral types of pain. I have seen patients with ZERO period pain find out they have stage 4 (the most severe) endometriosis- incidentally! I have seen patients with near-perfect stool analyses report daily stomachaches (IBS is literally defined by its visceral hypersensitivity.) In practice, I’ve seen chronic constipation cured by a job change and disordered eating habits stop by falling in love with the right person. And of course, I also see dietary changes, movement, herbs and medications change people’s lives every single day.
So back to the questions- what causes pain, what heals it? I believe it is all of the above. The root cause can be muscle strain AND the power of suggestion. The cure can be medications, healing touch, herbal medicine AND a change of perspective. Our bodies are dynamic and should be treated accordingly.
— Dr. Lauren
SCIENCE:
It all begins with an idea.
Efficacy of N-Acetylcysteine on Endometriosis-Related Pain, Size Reduction of Ovarian Endometriomas, and Fertility Outcomes
Int. J. Environ. Res. Public Health 2023, 20(6), 4686; https://doi.org/10.3390/ijerph20064686
“Results: One hundred and twenty patients were recruited. The intensity of dysmenorrhea, dyspareunia and CPP significantly improved (p < 0.0001). The use of NSAIDs (p = 0.001), the size of the endometriomas (p < 0.0001) and the serum levels of Ca125 (p < 0.0001) significantly decreased. Among the 52 patients with reproductive desire, 39 successfully achieved pregnancy within 6 months of starting therapy (p = 0.001). Conclusions: Oral NAC improves endometriosis-related pain and the size of endometriomas. Furthermore, it decreases Ca125 serum levels and may improve fertility in patients with endometriosis.”
