Tag Archives: psychology

7 Tips for Handling Stress During Uncertain Times

by Gilian Baker

Our fast-paced modern life can keep our nervous system running on full-tilt. So, what happens when a global crisis like the Coronavirus comes at us from nowhere, changing our daily lives into something we can’t recognize?

Our nervous system ramps up even more, threatening to burn out or implode. Fear, uncertainty, and panic can leave us constantly living in a fight-or-flight state.

Not only is this dangerous for our overall health, but it interferes with our ability to think rationally and make powerful decisions that we won’t regret later. When we are in the fight-or-flight response, we can’t access our creativity, intuition, or clarity.

This happens when the endocrine system and limbic nervous system, beginning in the hypothalamus, is activated. You may have heard this called “the lizard brain response” in popular media. This part of the brain isn’t bad. It keeps us safe and is essential during an emergency. However, it was much more important when we were part of a tribe that was trying to survive saber-tooth tiger attacks.

In the modern world, it activates when we attempt to do things that are outside our comfort zone, for example. When we are stressed and rushing. When we feel overwhelmed by responsibilities. We can become so accustomed to living in fight-or-flight mode we get addicted to it.

During this time of widespread panic, our lizard brain response is having a heyday. We can easily get trapped in the psycho-cybernetic loop that it’s hard to think clearly.

There is good news, though! It’s called the relaxation response.

Each of us has the capability to stop this negative or worry loop going on in our heads. Yes, it may be more challenging during scary times like this, but it is doable. Better yet, we don’t have to do it without tools. Science has shown us that there are ways to tap into the relaxation response, even when we so easily default to “catastrophizing.”

To give you some help with this, here’s a list of tools I use with my coaching clients to move them back into “rest-and-digest” mode when everything in their life seems to be going haywire.

Music

Listening to uplifting music, whatever that means to you, can help you move out of fear and into a hopeful place. There’s no wrong music to choose. The important thing is that it makes you feel good when you hear it. You might want to create a playlist on a free app like Spotify that you can listen to throughout the day. You don’t have to listen only when you are already feeling worried. Use it as a way to maintain a positive outlook! Here’s one of my favorite Spotify lists you can try.

Meditation

You don’t need to have your own personal yogi, sit cross-legged, or burn smelly incense to get the many benefits from meditation. One of the easiest meditations is the best. Simply get comfortable, either sitting or lying down (if you don’t think you’ll fall asleep), close your eyes, and focus on your breathing. Notice it going in and going out. Pay attention to that short gap in the middle when you are neither inhaling nor exhaling. When your mind starts thinking (it will, because that’s what brains do), gently bring your mind back to your breath without judgment.

You can also play relaxing music or use guided meditations too. These are especially helpful if your mind just won’t seem to settle. My favorite meditation app is Insight Timer. It offers thousands of free guided meditations and music tracks.

Breathe

Some of the breathing techniques that are the most effective in stimulating the relaxation response are also very simple. Even when you find yourself in full panic mode, you can remember these simple instructions:

Technique #1

Inhale deeply in through the nose for four counts.

Hold the breath for eight counts.

Slowly exhale through pursed lips for eight counts.

It’s recommended you do a round of ten breaths and then gauge how you feel. If you are still upset, you can do another series of ten.

Technique #2

This technique comes from the Heart-Math Institute and is ideal for moving into a space of deep gratitude.

Sit or lay comfortably and close your eyes. Put your attention on your heart and imagine breathing in and out of that area. Let your breath come naturally—there’s no need to force it to slow down. After practicing this for a few minutes, you’ll notice a deep sense of calm and gratitude come over you. While continuing to breathe from your heart, allow the blessings in your life to come up in your mind. Take a few moments to appreciate all you have to be grateful for.

Movement

You don’t need to be a long-distance jogger to experience a “runner’s high.” You also don’t need a bunch of expensive equipment. Take a brisk walk in the park, bounce on a personal-sized trampoline or exercise ball, give yoga, or tai chi a go. If you’ve always wanted to try yoga, for example, there are tons of free YouTube videos you can use as your guide. My personal favorite is Yoga with Adrie ne. If you are so inclined, pick out an app and track your progress. That’s just one more way to focus on the positive right now instead of dwelling on “what if’s.”

Nutrition

It might be tempting to sit and eat chips while binge-watching Netflix right now, but it’s the worst time to be doing that. Besides lowering our immune system, a diet high in processed foods and sugar doesn’t give our brains the fuel it needs to function at its peak.

It’s vital right now that each citizen is thinking clearly for the long-term. We all need to be making wise decisions and to do that, we need to be able to calm our fight-or-flight responses so our frontal cortex can run the show. We need to take positive action, not just for ourselves, but for the global community. Only offering our brains toxin-filled fuel won’t get us there. Focus on stocking up on more fruits, vegetables, lean meats, and other tasty, highly nutritious foods and leave the Ding Dongs and Cheetos on the shelves. They have so many preservatives in them that they’ll be fine there for years.

We have our organic produce, and other items delivered to our door by Imperfect Foods. They are a company on a mission to stop food waste, which as a farmer’s daughter, I wholeheartedly applaud! It’s a fabulous feel-good way to get fresh, organic foods at a much better price while not having to put on real pants. 😊 You can get $10 off your first order by going here.

Nature
Now is the perfect time in many parts of the country to be outside. Get your garden ready for summer, mulch your flowerbeds, take a walk. Much of the last week has been gray and gloomy here in Ohio, but today, the sun is out. I enjoyed lunch on the porch while listening to the birds and enjoying the daffodils that are already in full bloom in my yard. I felt like a new woman when I came back inside. I personally believe we can absorb a great deal of life wisdom by looking at nature. The birds and squirrels don’t panic when a big storm is looming. Trees don’t worry that they will lose their leaves too soon in the fall. Animals live most of their lives in a state of rest and relaxation. They only take action when it’s absolutely necessary for survival. Oh, to be a robin!

Help Others

Right now, you may think there is little you can do to help others. But there are more opportunities than you might think. And helping someone who is in a worse situation than you is an excellent way to step out of thinking about your own ills and problems.

Some simple ideas include checking on your neighbors to make sure they are okay or picking up groceries for an elderly family member while you are out. Think about all the volunteers who are now stuck at home. Depending on where you live and your health, you may be able to help out places, like animal shelters, that rely on volunteers to meet the needs of your community. We recently heard that the National Guard might be activated in our area to fill boxes at local food banks. During a time of crisis, food banks will need all the help they can get. Think about ways you could help others to distract yourself while getting a hit of dopamine.

If you’d like to help but can’t think of a way, feel free to send me some of your hoarded toilet paper. 😊I still can’t find any anywhere!

What are some of the ways you keep worry and fear from overwhelming you?

Gilian Baker is a former English professor turned mystery author and writing coach. She uses personality theory and brain science to help writers overcome their creative blocks so they can write un-put-down-able books. If you are a writer who is struggling to get their book finished, go here to schedule a free Story Strategy Session.

Grab her first book, Blogging is Murder, for free on her website.

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Stay Calm and Wash Your Hands

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Stay calm and breathe. — Photo by Max van den Oetelaar on Unsplash

by Kassandra Lamb

We interrupt our regular blogging schedule… This is not what I had planned to write about this week, but it’s an important reminder to stay calm. Not only for our mental health, but for our physical health as well.

Why is it important to stay calm? Because stress reduces the effectiveness of our immune systems. So stressing about getting sick can increase the chances of getting sick.

We humans have a variety of mental defense mechanisms that our psyches employ to cope with stressful and scary stuff. Some of these defenses are helpful and some, not so much.

The Unhelpful Ones: Denial, Minimizing

Pretending the coronavirus is not a big deal, not in your area yet, etc. (it probably is; just no reported cases yet) is denial and minimizing. Buying into the idea that it’s no worse than seasonal flu is denial and minimizing. The facts say otherwise.

The World Health Organization has declared it a pandemic. The goal of that declaration was not to have everyone either panic or go into denial. It was to get us to take measures to stop the spread of the disease before it gets out of hand in this country and others.

The Potentially Helpful Defenses: Rationalization, Repression, Sublimation

First, do the things you’re hearing that you should do in order to prevent and/or prepare for the worst-case scenario. Wash your hands. Be aware of what you touch and try NOT to touch your face. Wash your hands.

Stay calm and wash your hands. — Meme created on imgflip.com

Stockpile, within reason, food and medicines, etc. in case you end up quarantined. (Just got home from the grocery store myself.) Then wash your hands.

Practice social distancing by leaving space around you and subbing a wave or a slight bow for a handshake or hug. Wash your hands. Avoid crowds or going out in public if you can. Wash your hands.

Then, once you have done all that, tell yourself that you and those in your household will most likely be okay. You’re doing everything you can do. It will be fine. (Rationalization.)

Is this lying to yourself? Maybe. Maybe not. You don’t know if the disease will hit close to home, but you might as well assume that it isn’t going to—AFTER you have taken the needed precautions to lower your risk.

There’s no psychological benefit to assuming that you or your loved ones will get sick. That’s pessimism and it’s also unhealthy. More on this in a minute.

Then Push the Thoughts Aside

Don’t let your mind dwell on the disease any more than is necessary to maintain the precautions you have taken. To stay calm, actively push those thoughts away when they come up (Repression) and distract yourself with other things. Read an engaging book, finally do some of those projects around the house that you’ve been putting off (look out bathroom, I’ve got my paintbrush and I’m coming in), do something creative, etc.

This latter idea is called Sublimation—actually channeling the emotional energy into something else. A whole lot of my author friends are currently writing stories about pandemics. Most of those stories will never get published, but the writing process keeps those authors sane (or as sane as authors ever are 😉 ).

(Read more on defense mechanisms here.)

The Proven Benefits of Optimism

Why should we bother to try to fool ourselves into believing all will be okay? First of all, for many of us, it will be okay. We’ll go through a scary time of worrying about our own health and that of our loved ones, but either no one in that group will get the disease or they will have a mild case of it.

And if and when the disease does strike a harder blow, well that’s soon enough to worry about it. As my grandmother used to say, “Don’t borrow trouble.”

Remaining optimistic has been proven again and again in scientific studies to have all kinds of health benefits. Optimism reduces stress, improves immune system functioning, makes people feel happier and helps them live longer. Being pessimistic, has the exact opposite effect. (For more on the benefits of optimism, here’s a good article.)

The first American study evaluated 839 people in the early 1960s, performing a psychological test for optimism–pessimism as well as a complete medical evaluation. When the people were rechecked 30 years later, optimism was linked to longevity; for every 10-point increase in pessimism on the optimism–pessimism test, the mortality rate rose 19%.
~ Harvard Health Publishing, Optimism and your Health, 2008.

But Isn’t This Just Another Form of Denial?

Yes, it is. I call it healthy denial. And all of us exercise this defense mechanism every day. Otherwise, we would never get out of bed, much less leave our houses.

Stay calm and run like hell! A tornado's coming.

Every day, we assume that we will not be mugged that day, we will not be run over by a truck, we will not be swept up by a tornado, etc. Even though those things will happen to some people somewhere.

Without healthy denial, we couldn’t function. We’d be paralyzed.

And that’s what I’m trying to fight here—the paralyzing effects of fear. Because we all need to do what we can, including remaining optimistic, in order to slow and eventually stop this pandemic.

And slowing it is extremely important. Because by slowing it, we keep it from overwhelming our healthcare system. This article has an excellent chart that shows this better than I could explain it (Note the dotted line that is labelled “healthcare system capacity.”)

Easier Said Than Done for Some

Some of us have been blessed with a naturally optimistic personality. Others have not. Those folks are going to have to work harder at this whole stay-calm thing.

Just as we try to become more aware of the surfaces we touch (or don’t touch, in the case of our faces), we need to become more aware of our thoughts. We need to catch ourselves if we are obsessing on the situation too much. We need to redirect our thoughts.

Stay calm and stop those negative thoughts, — Photo by Will Porada on Unsplash

One very simple but very helpful technique that therapists teach clients with OCD is called thought-stopping. When you notice your thoughts going down an obsessive track, you literally say, “Stop!” either out loud or inside your head.

A variation for visually oriented people is to imagine a big red stop sign in your mind’s eye.

Then you intentionally redirect your thoughts to something else that is engaging.

Laughter Is the Best Medicine

Keep your entertainment lighthearted during this crisis. Someone said to me just last night that they started to watch a show about the Nazis in Germany and had to turn it off. It was too much on top of worrying about the coronavirus. Good for her!

Even if you feel yourself drawn to heavier, more negative topics (understandable), don’t go there right now. Positive, uplifting, and even silly books and TV shows are preferable, to help maintain our optimism and healthy denial.

And keep those hysterical memes coming on social media. Promote laughter as much as you can.

Let’s all do our part not just to stop the spread of germs but to increase the spread of positive energy during this difficult time.

What helps you the most to stay calm at times like these?

Posted by Kassandra Lamb. Kassandra is a retired psychotherapist turned mystery writer. She is the author of the Kate Huntington psychological mysteries, set in her native Maryland, and a new series, the Marcia Banks and Buddy cozy mysteries, set in Central Florida.

We blog here at misterio press about twice a month, usually on Tuesdays. Sometimes we talk about serious topics, and sometimes we just have some fun.

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Why Is the Divorce Rate So Low? (encore)

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by Kassandra Lamb

No, that is not a typo in the title—I am asking why the divorce rate is so low. As I contemplate the approach of the 44th Valentine’s Day I will spend with my husband, I thought this was a fitting time to again offer up this post I originally wrote in 2012.

I am absolutely amazed that anybody makes it for 44 years, or longer even, without divorcing. Or committing homicide.

The Divorce Rate is Lower Than You Think

My mother and I going into the church before my wedding. I had no idea what I was getting into.

The common myth is that the divorce rate is 50%. This is just plain not true, but like most myths, it gets repeated so often, with absolute certainty on the part of the person saying it, that we all believe it.

This frequently quoted statistic is based on comparing the number of marriage certificates issued in any given year with the number of divorces filed in that year. That number indeed hovers around 50%, because the number of people getting married has been going down at the same rate as the number of people getting divorced.

The Real Divorce Rate

Counting the number of people who are STILL married in any given year and comparing that to the number of divorces is a more complicated and costly process, so it isn’t done very often. (This data, by the way, is collected by the Center for Disease Control. So I want to know which is the disease, marriage or divorce? I’m assuming the latter. But I digress.)

Comparing those getting divorced to those still married paints a very different picture. The divorce rate in the U.S. actually peaked in 1979 at 23% (yes, that is twenty-three percent; it has never been 50%). These days it hovers around 20%. Much better odds than 50-50! (If you don’t want to take my word for it, here is a good article on the subject at PsychCentral.)

So why am I saying the divorce rate is surprisingly low, if it’s actually a lot lower than everybody thinks it is? Because it just isn’t all that easy to stay married for decade after decade.

Stresses on Marriage

First we’ve got that whole men-and-women-don’t-really-understand-each-other thing going on. (See my gender differences posts for more on that topic.)

Then, throw the stress of parenthood into the marriage mix. Are we clueless about what we are getting into there, or what? But then again, if we weren’t clueless, the species would have died out by now. If we knew in advance how hard parenting is, nobody would do it!

Me giving my mother heart failure, before the age of seatbelts and air conditioning.

And we’ve got the whole aging process, and the fact that people change over time, as they experience new and different things. We don’t always change at the same rate or in the same direction as our partner does. So it takes a lot of work to stay on the same wavelength.

And we should keep in mind that marriage was invented back when the average lifespan was twenty-five years! As recently as the early 1900’s, one partner or the other was bound to die after a couple decades–from childbirth, disease or a cattle stampede.

And I can’t help but suspect that, before the days of modern forensics, a certain number of household accidents were early versions of a Reno quickie divorce.

So how have hubby and I made it this long?

Choosing Well

First, you’ve got the making-the-right-choice-to-begin-with factor. We lucked out there, or perhaps it was divine intervention, because I had definitely dated my share of losers before he came along.

The most important part of making that right choice is marrying someone who shares your values. You don’t have to have all the same interests or even come from the same background or ethnic group. But you do need to care about the same things in life. And fortunately we do.

The Most Important Factor in Surviving Marriage

Communication. You gotta talk to each other, every day, about the little stuff and the big stuff, and about how you feel about things. It’s real easy to get out of the habit of doing this, or to decide that a certain subject is just too painful, or will start a fight, so you don’t go there.

Study after study has found that the single most important factor in marital satisfaction is that both spouses consider their partner to be their best friend.

So Happy Valentine’s Day to my best friend! I hope we have many more, but I’m not taking anything for granted, because marriage is hard work.

When you stop laughing at hubby’s funny-looking tuxedo, please share your thoughts on the important factors in keeping a relationship strong.

We blog here at misterio press about twice a month, usually on Tuesdays. Sometimes we talk about serious topics, and sometimes we just have some fun.

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6 Questions to Ask to Avoid New Year’s Resolution Failure

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by Kassandra Lamb

Avoid New Year resolution failure — (image by Nevit Dilmen CC-SA-BY 3.0 Wikimedia Commons)

I sat down today to write a New Year’s post. I looked at past posts, seeking inspiration, and decided that I couldn’t improve on last year’s, so I’m re-running it. If you find your resolutions/goals are out the window by February, here are 6 questions to ask yourself to avoid New Year’s resolution failure.

The problem may be with how you are wording the resolutions/goals. Or perhaps they aren’t quite the right ones for you.

1. Is the goal/resolution too abstract?

I will be the best person possible sounds good, but it is doomed for failure as soon as you make your first mistake of the new year. Instead, ask yourself what traits or behaviors you would like to improve and make the goal more concrete and specific.

I will strive not to interrupt people during conversations is much more doable.

2. Is it too big?

avoid New Year's resolution failure -- chunk it down!

Chunk it down into more manageable sub-goals. These can be celebrated as they are achieved, versus only looking at the big goal that feels so far away and difficult.

I will write and publish my first novel this year feels overwhelmingly hard. But if you chunk it down into:

I will finish the first draft by June.
I will strive to do two self-edits by September.
I will send it to a professional editor by October 1st.
I will investigate what is involved in getting my book published.
I will set the publication process in motion by the end of the year.

3. Is it something within your control?

When I was a novice psychotherapist, I foolishly thought that I could readily help people lose weight. I had studied hypnosis and figured it would be a great tool to get people to eat less and exercise more.

And the hypnotic suggestions usually did work, but I soon discovered that weight management was much more complicated than that. Even when people did everything they should do, they didn’t always lose weight. Sometimes there were physical issues—slow metabolism, medications, genetics, etc.—and sometimes there were psychological barriers. And sometimes it was a plain old mystery why the pounds weren’t coming off.

Note that I’m calling it “weight management,” not “weight control” as it is more often labeled. The reality is that we cannot directly control certain things, and our weight is one of them.

Freedom is the only worthy goal in life. It is won by disregarding things that lie beyond our control.
― Epictetus (Greek Stoic philosopher, circa 55-135 AD)

So to avoid New Year’s resolution failure, look at those resolutions and ask yourself if the end goals are totally within your control.

I will research and establish healthier eating patterns and increase my activity level is more realistic than I will lose thirty pounds.

4. Are you “shoulding” on yourself?

Is this a goal you really want or are you setting it because you believe it is something you should be doing?

Does I will find a better-paying job get shifted from one year’s resolution list to the next? Maybe you really like your job, but it just doesn’t pay enough to make ends meet. Are there other alternatives, such as asking for a raise or looking for a second-income source?

Maybe, after asking these questions, you realize you really should pursue the goal, even though you don’t particularly want to, but being clearer about why you are doing it may help you get there.

So the resolution may become I will look hard at my finances and try to find a way to ease them, which may require changing jobs.

5. Is your measurement criteria accurate? Or to put it another way, are you judging success based on the right aspect of the goal?

avoid New Year's resolution failure -- use realistic criteria

One of the frustrations I encountered when working with clients on weight management was their obsession with the scale. The reality is that the number of pounds we weigh is not always the best measure of our health or even our appearance.

After a while, I started asking clients to put their scales up in their attics and use a measuring tape instead to keep track of how many inches they were losing as they lost fat and toned muscles (which get denser and heavier when they are toned). Going down three clothing sizes was a better indicator of success than how many pounds they had lost!

6. Is your resolution related to a goal or dream that you have lost interest in or one that you don’t care enough about to put in the effort required?

This can be a subtle reason why New Year’s resolutions fail. Sometimes, things we used to be gung-ho about aren’t so important anymore, and sometimes a goal turns out to be too damn difficult to be worth the bother.

It’s also sometimes hard to admit this to ourselves.

So ask this question, when you find yourself feeling lackluster about a resolution/goal: Are you giving up due to lack of confidence but you really do want it? (In which case, figure out what you need to improve your skills and confidence and push yourself to get there.)

OR are you not willing to make it happen because it’s just not important enough anymore?

There’s no shame in this.

And it doesn’t mean the goal was stupid to begin with—things change over time, including our enthusiasm and willingness to commit resources to something. And it may be a goal that becomes important again down the road, when the resources are more readily available.

**My first novel, 17 years in the making. Now I have 20-some books out.** **(Multiple Motives is FREE on all ebook distributors.)**

I started writing my first novel 15 years before it was finished and 17 years before it was published. For the first 5 of those years, I will finish my novel was on my New Year’s resolution list.

And every year, I would fool around with it some—change the opening, add a scene or two—but then I would get discouraged and put it away again.

I finally admitted to myself that I wasn’t willing to put in the effort to get it published once it was written. This was back in the days when traditional publishing was the only viable alternative.

I knew getting a publisher would be difficult, involving many factors I couldn’t control, and I HATE not being in control of my own destiny.

At that point, I stopped putting it on my resolutions list and told myself I would pursue my writing dream once I was retired and had more time and energy. The story languished in my hard drive, all but forgotten, for years.

But after I retired, I decided to finish writing it, even if it never got published. In retirement, I could justify “wasting time” on something that might never pay off. I sat down and finished the first draft in 6 weeks. 🙂

Hopefully these tips will help you modify your resolutions/goals this year, so that they are less likely to end up on the trash heap. Can you think of other ways to avoid New Year’s resolution failure?

Fireworks for avoid New Year's resolution failure — **HAPPY NEW YEAR!!** (Photo by Leandro Neumann Ciuffo CC-BY 2.0, Wikimedia Commons)

We blog here at misterio press about twice a month, usually on Tuesdays. Sometimes we talk about serious topics, and sometimes we just have some fun.

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10 Tips for Making Your Imperfect Holiday a Happy One (encore)

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by Kassandra Lamb

Here’s an oldie-but-goodie post. I’m posting it partly because I’m busy with my own holiday preparations, but the message bears repeating — how to make your imperfect holiday a happy one!

This time of year is supposed to be joyful – full of good food, time spent with family, tinsel and bright lights, and lots of packages under the tree.

We tend to have high expectations for the season, and also to feel that we have to meet others’ expectations so that everyone has a fabulous holiday. The reality sometimes falls short, and all too often in our attempts to make the holidays perfect, we end up short – as in short-tempered… and major stressed out!

Maybe we need to loosen up on some of those expectations and prioritize what’s most important for ourselves and our families. It’s okay to have an imperfect holiday, as long as it is a happy holiday.

First, let’s break things down a bit, to look at what makes an imperfect holiday a happy one. We have gifts, decorations, food and family (I refer to Christmas below, but the same ideas apply to other holidays of the season.)

Tips for making your imperfect holiday a happy one -- cull your gift list and shop early. — A shopping mall in Toronto, Canada (photo by Benson Kua, CC-BY-SA 2.0, Wikimedia Commons)

GIFTS: Some people (like me) love to shop; other’s loathe the process. If you fall into the latter category the first thing you can do is…

1. CULL THE GIFT LIST. Do you have people on your list for whom you have no idea what they want or like? Then you probably don’t know or like them well enough to be spending money on them. Are there relatives on the list with whom you exchange token gifts, neither party really caring whether the other likes what they get?

See if you can get them off the list without offending them. Suggest that you not exchange gifts, just enjoy each others’ company. (They may very well agree with great relief.) Or buy them something inexpensive and consumable, and repeat next year. You don’t have to be creative when nobody cares. (My mother-in-law got scented hand lotion from me every year. She was fine with that.) Suggest your extended family draw names and each person gets, and gives, just one gift.

2. SHOP EARLY. Whether you love or hate shopping, this is good advice. Yes, there are great bargains closer to Christmas but there’s also a lot more pressure. And these days, retailers often have sales going off and on throughout the fall.

Christmas shopping tends to bring out the procrastinator in many of us. It feels like such an overwhelming task. But the longer we put it off, the worse it will be. On the flip side, the sooner you start, the less pressured and the more fun it can be.

I begin in October, usually with an all-day shopping trip. It’s a fun, low-stress day, because it’s only October and I have lots of time to find those items that didn’t jump into my cart that day.

3. DO YOU HATE TO WRAP? Or do you love it? If you love it (as I do) starting early on your shopping means you have plenty of time to enjoy the wrapping process. I make it part of my evening routine as I watch TV. Wrapping three or four packages a night, I’ve got it done in no time. And it gets me in the holiday spirit!

Tips for Making Your Imperfect Holiday a Happy One -- gift bags! — Photo by Melinda & Cristiano, CC-BY-2.0 via Flickr/Wikimedia

But if you hate it, I have two words for you…

Gift Bags!!! For a buck or two apiece, your wrapping is done!

DECORATIONS:

4. DECORATE FOR YOU AND YOUR FAMILY, NOT THE WORLD. Unless you totally get off on decorating (I know a couple of people who do), keep it simple. Ask yourself what is most important for you and yours?

For years I struggled with those #%@&* outside lights, stringing them over trees and bushes and freezing my tuckus off in the process. Today, the inside of my house is a Christmas wonderland, because I enjoy putting up those decorations. But outside, there’s a wreath on the front door and a pre-lit table tree in the dining room window. That’s all my neighbors are getting from me.

And you know what? None of them have complained.

5. MAKE IT A FAMILY AFFAIR. When I was a kid, my father was in charge of decorating the tree. He was meticulous. All the ornaments had to be balanced, the tree totally symmetrical. (He was an engineer.) He would carefully put one strand of tinsel on each branch.

Tips for Making Your Imperfect Holiday a Happy One -- let the family decorate the tree, even if it does end up lopsided — **A slightly off-kilter tree, but still gorgeous!** (public domain–Wikimedia)

He made my mother nuts!! And my brother and I fled to our rooms until the tree was done.

The blinkin’ tree doesn’t have to be perfect. Get the whole gang involved and it will be done in no time. And if you must have symmetry, you can move a few ornaments after everyone else is in bed.

FOOD: If you love to cook, go for it. If it’s not so much your thing (like me), look for ways to keep it simple.

6. PREPARE AHEAD OF TIME. I learned this from my grandma. Every year, she came over to our house on Christmas Eve. She made the dressing that night, and prepped the turkey. The next morning, Mr. Turkey just needed to be transferred from the fridge to the oven.

7. IS THAT BIG MEAL REALLY WHAT YOU WANT? Again, ask yourself what really matters. You just had a big turkey dinner on Thanksgiving. Is it crucial that you have another one a month later?

A few years ago, my family was facing some stressors around the holidays that made us want to simplify things as much as possible. We decided we would have a cold buffet for Christmas dinner, for just that year. I baked two turkey rolls the day before and my daughter-in-law and I made or bought various salads. I was sure it would be a letdown not to have the traditional big Christmas dinner.

Guess what? We didn’t miss it one bit! The meal was just as tasty, and so much less stressful. Instead of spending inordinate amounts of time in the kitchen prepping and then cleaning up from a big meal, we spent that time balancing plates on our laps and laughing and talking as we enjoyed each other’s company. We’ve been doing Christmas dinner that way ever since!

FAMILY: Being with family is the heart of Christmas and perhaps the most important component in making an imperfect holiday a happy one. But how do we define our families?

8. SPEND CHRISTMAS DAY WITH THE PEOPLE WHO MATTER THE MOST. One of the mistakes I sometimes see people making on Christmas is that they spread themselves too thin. Christmases were special for me as a kid because they were relaxed. We opened our stockings, then had a leisurely breakfast. We opened our presents, then had a leisurely dinner.

Tips for Making Your Imperfect Holiday a Happy One -- celebrate Christmas with the extended family on a different day. — **Christmas with the extended family, on 12/26. We’re having a ball, can’t ya tell? 😉**

We went to visit the extended family the day after Christmas, or the following weekend. We saw everybody eventually, but NOT on Christmas Day!

The first year I was married, my husband and I tried to keep everybody happy. We got up extra early to exchange our own presents, then went to my parents’ house for brunch. Then we jumped in the car and drove for two hours to have Christmas dinner with his family.

Never again!

9. WHAT IS YOUR FAMILY OF CHOICE? If you don’t like your biological family, do NOT spend the most precious day of the year with them. Politely tell them that you want to spend Christmas with just your spouse and your children. If you’re not married, it’s okay to make your close friends your family of choice. If it feels too hurtful to say no to your biological family on December 25th, then designate another day—perhaps Christmas Eve or the day after Christmas—as your “family of choice” Christmas.

Last but definitely not least…

10. BE JOYFUL. The bottom line here is that this is supposedf to be a joyful time of year. So do your best to set it up so it is fun and relaxing for you and those who are most important to you. A less stressful, imperfect holiday makes for a happy holiday!

Any other ideas for simplifying Christmas preparations and minimizing holiday stress?

Posted by Kassandra Lamb. Kassandra is a retired psychotherapist turned mystery writer. She is the author of the Kate Huntington psychological mysteries, set in her native Maryland, and the cozy series, the Marcia Banks and Buddy mysteries, set in Central Florida.

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6 Things I’ve Learned About Labor — An Encore

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aerial of crowded beach on Labor Day — **Traditionally, beaches are jammed full on the last big weekend of summer.** (photo by John Murphy, CC-BY-SA 2.0 Wikimedia Commons)

Another Labor Day has rolled around. For many of us this is just another three-day weekend, an excuse to have a cookout or make a trip to the department stores to grab some bargains.

Or we may look upon this holiday as the bittersweet end of summer.

But the day was originally set aside to honor people who worked for a living (which is almost all of us). Back when this holiday was a new thing, in the late 1800s, many more people did actual physical labor in their jobs than we see today.

Indeed, the word “labor” implies hard physical effort. We talk about a woman laboring to give birth.

But what about if our work is something we are passionate about. Then we may call it a “labor of love.”

Here are 6 things I’ve learned about labor during my lifetime:

1. Find work that you enjoy, and preferably work that you can feel passionate about.

There are lots of different vocations available today. Don’t settle for one that you can barely tolerate, if you can help it.

2. Accept the bad with the good.

Not all of the tasks involved in that work will be ones you like. I try to deal with the less pleasant tasks first thing, so I can enjoy the rest of my day without them hanging over my head.

3. Take time to experience a sense of accomplishment.

The next time you finish a task, stop and notice what that sense of accomplishment feels like for you.

For me, it’s a light feeling in my chest and I find myself smiling even if no one else is around. I experience this feeling, to varying degrees, every time I accomplish something, no matter how small. Even something mundane like changing the sheets on the bed comes with a small sense of satisfaction.

image of joy — (image by Camdiluv ♥ from Concepción, CHILE CC-BY-SA 2.0, Wikimedia Commons)

When the accomplishment is a major one, there may be bubbles of joy in my chest and the urge to jump up and down. I get that more intense feeling when I finish a first draft, and when I hit Publish for a new release.

Once you’ve discovered what “accomplishment” feels like for you, stop to let yourself experience that feeling every time you finish a task. Take the time to savor it; it’s your reward!

4. Realize that passion can burn out eventually.

We have much more permission to change careers today than previous generations did. Don’t hesitate to at least explore other options when what was once pleasant is now burdensome. I’m now working on my 4th career.

5. Don’t make what has come before wrong because it is no longer right.

Things we once felt passionate about can become mundane. Tasks that we once tolerated can become excruciating. But that doesn’t mean that particular passion wasn’t right for us back in the day. Things change; cherish the memories and move on.

My first career was as an administrative assistant in Human Resources (we called it Personnel back then). The tasks I did in that job would bore me to tears today, but I was excited to be part of the business world and to use my interest in psychology to help my employer hire good people.

line drawing of Labor Day parade — **The first Labor Day parade, in New York in 1882.** (public domain)

When I hit the glass ceiling (which was a lot lower in those days), I went back to school and then became a therapist. I loved that work.

For two decades, I loved it, until I didn’t anymore. But that didn’t make what I had accomplished any less meaningful to me or my clients, nor did it change the fact that I had indeed loved that career for a very long time.

And then I loved to teach, until the other aspects of the job (like grading papers) got to be more trouble than it was worth. (I miss the students though.)

And now I’m writing fiction. I’m still passionate about it, but not as much so as I once was. It feels a bit more like “work” these days. Nonetheless, I suspect I’ll be at this until I’m old enough to finally be content with full retirement.

Each of my careers was fulfilling in its own season, and I cherish all the memories.

6. Balance work with play.

There is much truth in the old adage: All work and no play makes one a dull girl/boy. If work is nonstop—no matter how passionate we are about it—we can become dull shadows of our fully alive selves.

I learned this one the hard way. It’s easy for the business of writing, polishing, publishing and marketing books to become all consuming. I let this happen for several years until a vague sense of discontent had grown into a low-grade depression.

Now, twice a week, I make myself take time off from my business and writing tasks and go to the senior center to play cards or mah jongg. I call them my “old lady days” but really they are my mental health days.

Any thoughts about “labor” you all would like to add?

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Overachiever Angst! (And a New Release)

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by Kassandra Lamb

One of the joys of being an indie author is that you set your own deadlines; one of the pitfalls is that you set your own deadlines. Or at least, it’s a pitfall for recovering overachievers like myself, who are struggling to ward off “overachiever angst” and maintain some semblance of balance in our lives.

I fell into the pit this year. In early January, it seemed perfectly reasonable to me that I could finish the Kate Huntington novel I was drafting, write another service-dog novel and then a novella I had planned for that series, and get all of those stories edited and published in order for the novella to be released around July 4th, since that story involves Independence Day.

Just reading back over that sentence is exhausting, much less actually doing all that. But I was determined to try.

So the deadlines were set…

The Kate book would come out some time in May, The Sound and The Furry would be released in mid-June, and A Star-Spangled Mayfair would come out on or before July 4th.

I made the first deadline; Police Protection came out on May 24th. The other two deadlines…not so much.

Which brings me to the point of this post.

Overachievers have trouble adjusting goals. Even goals that are self-inflicted (yes, I have chosen that word intentionally).

It was a downright painful decision to slide those other two deadlines. But it finally dawned on me that once the Independence Day novella is out, people will be reading it at all different times of the year in the future. It is an integral part of the series and the character’s ongoing stories. So its relevance is not limited to the time period around July 4th.

And as long as it came out during the summer “beach-reading” season, even this year’s readers probably wouldn’t mind that they are reading about July 4th on, say, July 24th.

Why did I do that to myself?

Why did I set myself up for overachiever angst by taking on more than I could possibly get done?

I used to do this kind of thing more often. I would almost always over-estimate how much work I could get done in a given amount of time and/or under-estimate how much work a project would require. I’ve gotten somewhat better and don’t make these miscalculations quite so often anymore, so I’m looking at this as a moderate setback in my recovery as an overachiever.

I think I also set these kinds of goals sometimes to create a challenge for myself. Let’s see if I can do this? That challenge can be stimulating, but it can also be a set-up for disappointment, when I can’t meet the nearly impossible goal.

I’ve gotten better at forgiving myself though, when I have to adjust a goal.

What Drives Us Overachievers?

In my younger years, I was trying to prove something to myself and the world. I had to be the “best” at everything I did. I got past that when it dawned on me that it was okay to not be the best at things I didn’t care all that much about.

It’s okay for me to be a mediocre cook and a less than stellar housekeeper, for example, since those are not high priorities for me. But I still tend to put a fair amount of pressure on myself to be the best I can be when something is important to me.

And that’s what convinced me to slide my self-imposed deadlines. My writing is very important to me. I did NOT want to produce inferior stories, just to get them out by a certain date. So I decided to push through my overachiever angst and make some adjustments.

The Sound and The Furry is releasing today. Yay!! And A Star-Spangled Mayfair is tentatively scheduled to come out on July 23rd. I hope to have it available for preorder soon. (Covers and blurbs below.)

How about you? Do you tend to be an overachiever, an underachiever, or (the sanest position) somewhere in between? What do you think is driving those tendencies for you?

The Sound and The Furry, A Marcia Banks and Buddy Mystery, #7

A tropical paradise turns deadly.

Service dog trainer Marcia Banks had thought it was the perfect arrangement—stay on her client’s private Gulf-coast island and get the human phase of the training done more quickly, while enjoying a much-needed break from the chaos of house renovations back home.

This certainly wasn’t the tranquil getaway she’d envisioned, however. Two resident ghosts, a sour-puss housekeeper and bearing witness to her client’s shaky marriage are bad enough. But within days, she’s discovered even deeper and darker layers of dysfunction.

Via emails and static-filled phone calls, fiancé Will Haines convinces her to get herself and her dog Buddy out of there, but before Marcia can accomplish this, a late-season hurricane abruptly changes course and strands them on the island… with a murderer.

AMAZON ~ APPLE ~ KOBO ~ NOOK ~ GOOGLE PLAY

And coming very soon… A Star-Spangled Mayfair, A Marcia Banks and Buddy Novella (#8)

A flamboyant fiancé, a “Mob Killer” Roman candle, a yappy rescue dog, and a bison bull named Tarzan.

A recipe for chaos and calamity for Marcia’s introverted friend, Jess Randall.

When not serving up her to-die-for eggs and biscuits at the Mayfair Diner, Jess just wants to live quietly on their farm. But her fiancé Dan has impulsively offered to host the Mayfair Independence Day Extravaganza.

The day of the big bash, Marcia and her dog Buddy witness a public fight between the couple, and just hours later, Dan is found with a Roman candle through his chest.

Was it an accident, or was it murder? And is Jess a killer, as the sheriff’s department believes?

Between dog-training sessions, Marcia feels compelled to investigate, especially when there are signs that the real killer may not be finished… Could Jess be the next target?

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6 Reasons Why New Year’s Resolutions Fail

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by Kassandra Lamb

Happy New Year image — (image by Nevit Dilmen CC-SA-BY 3.0 Wikimedia Commons)

Do you make New Year’s resolutions? (Or perhaps you call them goals.) Do you find they have flown out the window by the end of February, and then you feel like a failure?

The problem may be with how you are wording the resolutions/goals. Or perhaps they aren’t quite the right ones for you.

Here are some questions to ask yourself that get at the most common reasons why New Year’s resolutions fail.

1. Is the goal/resolution too abstract?

I will strive not to interrupt people during conversations is much more doable.

2. Is it too big?

Chunk it down into more manageable sub-goals. These can be celebrated as they are achieved, versus only looking at the big goal that feels so far away and difficult.

I will write and publish my first novel this year feels overwhelmingly hard. But if you chunk it down into:

I will finish the first draft by June.
I will strive to do two self-edits by September.
I will send it to a professional editor by October 1st.
I will investigate what is involved in getting my book published.
I will set the publication process in motion by the end of the year.

3. Is it something within your control?

Freedom is the only worthy goal in life. It is won by disregarding things that lie beyond our control.
― Epictetus (Greek Stoic philosopher, circa 55-135 AD)

So look at your resolutions and ask yourself if the end goal is totally within your control.

I will research and establish healthier eating patterns and increase my activity level is more realistic than I will lose thirty pounds.

4. Are you “shoulding” on yourself?

Is this a goal you really want or are you setting it because you believe it is something you should be doing?

Maybe, after asking these questions, you realize you really should pursue the goal, even though you don’t particularly want to, but being clearer about why you are doing it may help you get there.

So the resolution may become I will look hard at my finances and try to find a way to ease them, which may require changing jobs.

5. Is your measurement criteria accurate? Or to putting it another way, are you judging success based on the right aspect of the goal?

I won’t get angry at my kids may not be all that realistic, since everyone gets angry and kids can be irritating at times. Maybe I will control my temper better and not yell at my kids when I’m angry is more doable.

One of the frustrations I encountered when working with clients on weight management issues was their obsession with the scale. The reality is that the number of pounds we weigh is not always the best measure of our health or even our appearance.

6. Is your resolution related to a goal or dream that you have lost interest in or one that you don’t care enough about to put in the effort required?

This can be a very subtle reason why New Year’s resolutions fail. Sometimes things we used to be gung-ho about aren’t so important anymore, and sometimes a goal turns out to be too damn difficult to be worth the bother.

It’s also sometimes hard to admit this to ourselves.

OR are you not willing to make it happen because it’s just not important enough anymore?

There’s no shame in this. And it doesn’t mean the goal was stupid to begin with—things change over time, including our enthusiasm and willingness to commit resources to something. And it may be a goal that becomes important again down the road, when the resources are more readily available.

**My first novel, 17 years in the making.**

I started writing my first novel fifteen years before it was finished and seventeen years before it was published. For the first five of those years, I will finish my novel was on my New Year’s resolution list.

And every year, I would fool around with it some—change the opening, add a scene or two—but then I would get discouraged and put it away again.

I knew getting a publisher would be difficult, involving many factors I couldn’t control, and I HATE not being in control of my own destiny.

Hopefully these tips will help you modify your resolutions/goals this year, so that they are less likely to end up on the trash heap. Can you think of other reasons why New Year’s resolutions fail?

Fireworks! — **HAPPY NEW YEAR!!** (Photo by Leandro Neumann Ciuffo CC-BY 2.0, Wikimedia Commons)

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8 Do’s and Don’ts When Portraying Psychopaths and Narcissists (Plus a New Release)

Psychopaths, Sociopaths and Other Bad Guys and Gals

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by Kassandra Lamb

By far, the most popular posts on our site are those discussing psychopaths: What Is a Psychopath?, Are Psychopaths Born or Made?, and Can Psychopaths Be Cured?

Why are we humans so fascinated by these people who are essentially evil incarnate? I don’t have a good answer for that, but I don’t think it means we like that evil. Perhaps we are so intrigued because it is hard to fathom how some people can end up that way.

Today, I’m hanging out over at Jami Gold’s cyber-home, talking about psychopaths, sociopaths, narcissists and other kinds of villains. What are the differences between these labels? How do the people who merit these labels behave? And what causes these pathological patterns of behavior?

Psychopaths, Sociopaths and Other Bad Guys and Gals

One of the toughest tasks we authors face is deciding how to portray our bad guys and gals. Will we make them out to be misguided and conflicted souls, or totally evil psychopaths, or somewhere in between? And exactly what is a psychopath anyway?

This question came up for me recently as I finished up a Halloween story in my cozy mystery series. I was tempted to go the conflicted soul route and have my antagonist be at least partially redeemed at the end, but some of the things this antagonist was destined to do, it would take a full-blown psychopath to go there. So that’s the direction I had to take.

Sometimes, like in this case, the plot dictates how evil and lacking in remorse the antagonist must be, but other times, most times really, we may want to have at least some positive traits in our bad guys.

So how to do that and still be true to human nature? (As it really is, not how it is portrayed all too often in movies and TV shows.)

What Is a Psychopath Anyway?

First, let me clarify our terminology. Sociopath and psychopath are essentially the same thing. They are two different words, coined at different points in the history of the mental health field, but referring to the same people … and neither is still officially used in the field today.

The official terminology is now antisocial personality disorder (ASPD), and members of the mental health field will rarely use the terms sociopath or psychopath in any official capacity.

But saying “a person with antisocial personality disorder” is a bit cumbersome, so mental health professionals, especially in conversations with lay people, may unofficially use the word psychopath.

I will come back to the concept of sociopath in a bit.

So again, what is a psychopath exactly, i.e., someone with ASPD? They are noted for several personality traits, the most troublesome being a lack of remorse and inability to feel empathy for others. They engage in antisocial behaviors, such as aggression, stealing, lying, etc., with no concern for who they are harming. Indeed, they often get off on the sense of power that harming others gives them. They also tend to be thrill-seeking and impulsive.

What is a psychopath? A man who smiles for his mugshot.

This psychopath has just been arrested for multiple murders. He is smiling for the mugshot.

They have a very high threshold for stimulation, a fancy way of saying that it takes a lot to make them feel anything. So normal life, that would make most of us quite happy, feels incredibly boring to them. Thus the thrill-seeking. Also, their high threshold for stimulation keeps them from feeling fear in situations that most of us would find quite scary (like being arrested).

This means they will do some pretty outrageous things, either ignoring or rationalizing away the potential negative consequences for themselves. The really smart ones, however, may meticulously plan out their evil deeds, but this lack of fear can often be their downfall.

Antisocial Personality Disorder is caused by a combination of genetics and a harsh, abusive environment growing up. More on this in a moment.

Other Bad Guys and Gals

Sometimes we will want our antagonists to be basically good people who find themselves in bad situations. Maybe something pointed them down the wrong road—an event where they did something bad accidentally, or in self defense, and are now tortured by guilt about it. Maybe something extremely important to them is at risk and therefore they are willing to violate their moral code in order to protect it.

These bad guys and gals will feel guilt regarding their behavior, but they will push it aside as best they can and/or rationalize it, sometimes via displaced anger … READ MORE

And stay tuned. Next week, I will delve further into how authors develop the villains in their stories.

We blog here at misterio press about twice a month, usually on Tuesdays. Sometimes we talk about serious topics, and sometimes we just have some fun.

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