Tuesday, October 18, 2016

It's Better When you Look Up

Good Day All:

What are you looking at down there?  As you go through your day do you ever wonder what people are looking at? Many times they are looking down as they walk, talk, work, etc. (Too often it is because they are on their phone. Subject for a future blog!)   The more we look down, the more we look down. And the more we look down, the more things appear down, fearful, and negative.

It is such a great practice to get in the habit of Looking Up. Metaphorically, when we are "looking up" we are more likely to be more positive and to feel better. Biologically, when we are "looking up" we are using the upper part of our brain, and more of our brain.  It is just makes sense to look up more.

Watch children as they play. They are looking everywhere. They really enjoy looking up. They know how to naturally use their eyes to trigger their brain and to use more of their brain to enjoy the world.

When we set goals, we need to "keep our eye on the mark" so that we do not lose sight of where we want to be. Likewise, as we move through the day we will see more options and more opportunities by looking up.

Each of us, with very few exceptions, has a cave we hide in and this cave usually contains a scary dragon, or other emotional animal. We may no longer identify the dragon, we just live with it and we experience, anxiety, fear, depression, etc. We have pulled such a pile of leaves and grass and garbage over it we can't even see it any more.

One of the challenges and opportunities in life is to learn how to bring more light into our life. A very good place to begin is at the very beginning. Bring in more light into our life, by simply looking up.

A fun activity is to get some helium balloons. ( Get them from the dollar stores. They are cheap and actually last longer.) Use a magic marker and write down some worries, fears, concerns, etc., on the balloon. Go outside and release the balloon. Watch the balloon until you can no longer see it. Let go of your thoughts while you look up and enjoy the movement of the balloon.

Enjoy letting go!

Make a Great Week

Dr. Susan

Wednesday, October 12, 2016


Greetings All

This past week I had a wonderful opportunity to spend time in sunny (and a bit rainy) Florida with some old (literally and figuratively) high school friends.  One of our classmates was so gracious and generous as to invite us down, and provide wonderful accommodations for us.  The trip itself was wonderful.

The part I want to blog about, however, is the FRIEND part. We were not the "gang" who "hung" out in high school. We range from the brianiack , to the cheer leader, to the nerd, to the invisible, and everything in between.  Many of are in several categories. We are an unlikely mix. That is what makes it so wonderful. We have a wonderful time together. We do not need to judge, "dress right," or impress any one. We can just be who we have become and embrace each other's differences and love and appreciate that we have such wonderful friends.

We all commented that we should have learned this lesson is high school. Too bad it took several decades for us to like ourselves, have some confidence, have an opinion and be willing to share it and do not shun someone because he/she has a different opinion than yours. That does not make them right and you wrong, or does it make you right and them wrong. Different an be a great opportunity to practice patience, love, understanding, learning, acceptance, and so many other things.

Make sure to hug the friends that are close to you. Write  or call (not text, or e-mail) the ones who are not close enough to reach out and hug today.

Be confident in yourself. You have a great treasure chest of values, and qualities. Share them and let them shine forth. Why do we become so afraid to share who we really are and all of our qualities. Find your true self, and share it with others. This world would be a much better place.

Here's to friends. Here's to you and here's to me.

Make a Great Day

Dr. Susan


Good Morning All:

I hope that you are all finding something everyday to be grateful for. Gratitude is such a gift for us to have and to share.

No matter what you are experiencing in your life at this time, you can take a moment and find something to be grateful for. There is a difference between an attitude of gratitude and the action of being grateful.  It is great to begin with the attitude of gratitude and then we need to put that attitude into action. When we are grateful it is also easier for us to have less anxiety, be a bit happier, and find more joy. Acting on gratitude is a gift that blesses us as well as those we love and those we are around. Imagine what a wonderful world this would be if everyone practiced gratitude every day with everyone they meet!

The brain works on the law of physics. Perhaps you didn't realize how much you really needed to learn physics. Just as two objects cannot occupy the same space at the same time, two thoughts/attitudes cannot occupy our brain attention at the same time. When we are grateful, we reduced negative thoughts and negative attitudes and feelings.

Be grateful every day and share your gratitude with others.

Make a Great Day 

Dr. Susan

Tuesday, October 4, 2016


 Good Morning All:

Anxiety is something that most people deal with. Some have more problems with anxiety than others. Today, I would like to share a few management tools for dealing with anxiety.

First of all focus on good hydration every day THIS MEANS WATER (not coffee, tea, soda, energy or power drinks). Good old H2O. Best thing ever.

Second, good management of nutrition. Limit fats, sugars, carbohydrates, and processed foods. Focus on vegetables, fruits and protein. Have a small protein snack about 30 minutes before bedtime. (Ice cream is not a protein snack). This is good for adults as well as children. It will help you sleep better, and wake up with more energy.

Third, daily body movement (exercise). Work, housework and following children around are not examples of exercise. We all need about 30-60 minutes of body movement (exercise) per day. This does not have to be all at once. Some examples of effective exercise are walking,jogging, yoga, stretching, biking, tai chi, palates,dance - anything that will move your body and relax your mind.

Another tip for today is to calm and refocus the brain and mind.

Sit down for a few minutes.
Focus on your breathing - take deep belly breaths
Count as you inhale, exhale one more count than you inhaled

Now say out loud or to yourself:

3 things you see
3 things you hear
3 things you feel (outside of your body)

2 things you see
2 things you hear
2 things you feel

1 thing you see
1 thing you hear
1 thing you feel

Relax and breathe again

Make a Great Day

Dr. Susan