Debra Basham

Living and Loving

Tag: anxiety

  • Make the Chili

    I shared this story at St. John UCC a few days ago:

      Make The Chili

      A good friend of mine unexpectedly lost his wife. A couple months later we were golfing together, chatting about nothing. He asked what my dinner plans were and I told him wifey wanted my homemade chili and cornbread, but I didn’t feel like stopping at the store. We golfed a few more minutes when he quietly said, “Make the chili.”

      It took me a few minutes to realize we were no longer talking about dinner. It was about going out of your way to do something for someone you love because at any moment, they could unexpectedly be taken from you. So today I’m sharing with you that wisdom handed to me by my dear friend, that I’ve thought of many times since that day. Next time someone you love wants you to go for a walk or watch a football game or play a board game or just put your phone down and give them your undivided attention, just do it. “Make the chili.”

    Today this story visits me with greatly expanded awareness.

    A precious dharma friend has been experiencing anxiety and full-blown-panic attacks, possibly a long-covid condition. In our discussion about all of this I mentioned three therapies that might be helpful. Self Havening, EFT, and EMDR. This is what I sent to her after we logged off Zoom.

    Self Havening

    https://www.youtube.com/watch?v=IQXbZmuSbFs

    A 10-minute, Self-Havening practice to reduce anxiety, enhance wellbeing, and develop compassion and loving-kindness. See neuroscienceofhealing.com for more resources.

    https://www.havening.org/

    Tapping Points and Instructional Video

    Tapping (EFT) is so powerful because it addresses the emotions that have been stored in our bodies as we developed.

    Here is the short instructional video introduction:

    https://www.youtube.com/watch?v=pAclBdj20ZU

    The points are on the side of the hand, where the eyebrow begins, where the eyebrow ends on the side of your eye, under eye right on the bone, under your nose, on the crease of your chin, on your collar bone, under arm on the bra strap, and on the top of your head.

    https://www.youtube.com/watch?v=pAclBdj20ZU&authuser=0

    EMDR Therapy

    Eye movement desensitization and reprocessing therapy, commonly known as EMDR, is a mental health therapy method. EMDR treats mental health conditions that happen because of memories from traumatic events in your past. It’s best known for its role in treating post-traumatic stress disorder (PTSD), but its use is expanding to include treatment of many other conditions.
    https://my.clevelandclinic.org/health/treatments/22641-emdr-therapy

    Our meditation teacher, Barbara Brodsky, reminds us in The Path of Clear Light: Stepping Out of the Shadow, “There is no need to fix them, though you will wish to tend to them.”

    When we sit in formal meditation, if a fly buzzes our face we resist the urge to swat or shoo it away, thus developing concentration and mindfulness. We are cultivating the gentle truth of tending to conditions. We know everything arises from conditions. We know conditions are impermanent.

    If a baby cries because it is hungry, does the mother refuse milk to teach the baby that hunger arises from conditions and will pass when the conditions cease? Of course not. The mother will tend to the baby.

    John and I have been spending time with my nephew as he makes a huge lifestyle change from over-the-road truck driving and living in the truck, to local work and being “home” every night. Complicated hugely by not having had a home or an income. The goal is to generate stability rather than becoming homeless every time he changes jobs. Today he came for home-made vegetable beef soup and cornbread and a shower.


    Just as judging “judging” is still judging, fixing “fixing” is still fixing.

    Conditions are calling us to tend to them.

    Make the chili.

  • It’s a Gift

    And I said to my body, softly,
    “I want to be your friend.”

    It took a long breath. And replied,
    “I have been waiting my whole life for this.”

    ~ Nayyirah Waheed

    Speaking about his book, All for Love: The Transformative Power of Holding Space, Matt Kahn shares,”I look back at these times and all the stories that I tell — I’m telling some very deep stories, I’m telling some very emotionally stirring stories. But as I’m telling the stories, even when I’m recalling the deepest pain, I’m really recalling them from a place of gratitude, because I look back at my life and I really do see how everything was a divine setup for who I came to be and all the lives that I’m so blessed I have the chance to touch.”

    This has certainly been true for my life as well.

    In 1988 I was living with chronic pain. I was having bad days and worse days. I NEVER had a day back then that was free of pain.

    Experiencing relief of unrelenting chronic pain resulted in my passion for getting certified in Healing Touch.

    It is other-worldly to even imagine what would have unfolded differently without all of it.

    The focus circle is based on the work of Jerry and Esther Hicks (The Vortex), and the sample used below is adapted from one that was created by Arvind Singh.

    Step one is to identify what you think of as a current limitation. The sample I have used is: “I feel insecure about my body.” Write about whatever you are working with in your own words so you know what will help.

    Next, make a short, positive statement of what you do want: “A vibrant, healthy, sexy, body.” Be sure to avoid anything that might seem unrealistic or unattainable right now, like the following: “My body could be on the cover of a fitness magazine, “or “I can have my dream body in a week.” Again, using your own words for your goal.

    Now, easily start your change in attitude, belief, and behavior, from a place you have experienced because, as Singh says, it is hard to have emotional resistance about something that you have already had.

    1. I like the way that I feel in that new outfit.
    2. I have a desire to be healthy.
    3. I felt so vibrant that night in Cancun, just dancing all night.
    4. I feel my cells responding as I write this, getting brighter and healthier.
    5. Everything I have ever really put my mind to, I have accomplished.
    6. I’ve been told I have amazing eyes.
    7. What I’m experiencing right now has created a strong desire for change.
    8. I can see myself feeling confident and attractive.
    9. My inner-being loves me unconditionally.
    10. I appreciate the fact that I can deliberately achieve what I want.
    11. When I close my eyes I can see and feel my vibrant, healthy, sexiness.
    12. I am a beautiful and beloved creation.

    I always like to look again at my positive statement and notice I can actually feel that now.

    State your current positive statement, “I feel vibrant, healthy, and sexy now” and just relax a bit as you think about all the things that are wonderful that came to be out of a process. Plants, babies, houses, your goal for better health and well-being – they are all things that take a while to achieve and they are worth the time and commitment.

    All human beings are navigating life.

    Rather than be disappointed or angry or sad about what someone (even if that someone is you) is experiencing, realize that you might be moments from a breakthrough.

    While it is undeniable they are not pleasant, breakdowns can lead to breakthroughs. We end up having more compassion, more understanding, and more wisdom. We learn something helpful and share that with others.

    At first, we can feel out-of-control and overwhelmed with our feelings of despair and anxiety. It’s hard to see that what we are going through is often a gift wrapped in a not-so-pretty package. ~ Kristen D. Boice

    Its a gift that I have been waiting my whole life for!


  • I Surrender

    Entry from my journal: Tuesday, January 18, 2022 @ 3:37 am:

    Dear Holy Spirit,

    I am awake and in the TV room listening to Karen Drucker’s “I Surrender.”

      I will surrender to my greatest highest good.

      I will release every fear that’s in my way…

      and I am grateful every moment of every day.

    I spoke with my doctor late last evening. I had called because my blood pressure had spiked the past few days. At home in my pantry is a prescription bottle of an anti-anxiety medication she prescribed for me in 2017 when this had happened. I took one once, and I have carried one with me in my purse every day since. I took 1/2 on Sunday, and 1/2 on Monday, but the pressure was still elevated when Linda B/G checked it last evening.

    I love that my doctor knows my blood pressure goes up because of anxiety, rather than thinking it is organic. When she prescribed the anti-anxiety medication in 2017, she said, “Anxiety driven blood pressure doesn’t respond well to the classes of medications normally used to lower blood pressure.” And that list is long: Diuretics; Beta-blockers; ACE inhibitors; and Vasodilators, just to name a few.

    Of course, John’s recent experience of having had severe “silent” coronary artery disease (CAD) has triggered my childhood pattern of being terrified of all things medical. Now that we are home and things are moving along smoothly, this current tremendous anxiety is a result of my having just gone through everything with him. Waking up early Saturday morning to not-one-but-two tornado warnings blasting on our phones probably added insult to injury…

    My doctor said she is not worried about me. She has years of good blood pressure readings taken in her office by her nurse. She assured me they have done research about the spouse of a heart patient going through this sort of thing.

    I took 1/2 of one 2mg Valium (with permission) and I went to bed optimistic about getting a good night’s sleep. I went to sleep, but I woke up in massive ANXIETY. While there were no conscious thoughts of scary things, I could feel my body in high alert, totally overrun with adrenaline.

    I grabbed my phone, popped in my earbuds, and began tapping along with some Emotional Freedom Technique (EFT) audios. After a couple of shorts — including Tapping Universal Reversals — without much measurable benefit. Then I tapped through FEELING SAFE IN YOUR BODY with Nick Ortner. During the 6 minute 50 second closing I began to feel a shift. I repeated that part. I repeated it again. And again.

    Conditions came to mind: womb trauma when my mom had syphilis and was a terrified inpatient; being traumatized by hospitalization in isolation after the diagnosis of polio at age five; the out-of-body experience at age 12 when I was in the auto accident; the terror I felt during the trip to Europe in 2011. An avalanche of more minor situations that reveal the deeper structure of anxiety also came forth in my mind. When one is driven by amygdala hijacking, even choosing the ‘right’ color of paint can feel like a life-or-death situation.

    I felt my body releasing the pattern and welcoming bliss back.

    My niece, who has recently shared her life-long struggle with anxiety and depression, came to my mind over and over. I had said to John a few day ago I was feeling like I need to reach out to her.

    My nephew, who has used drugs to combat severe anxiety, resulting in his having multiple incarcerations, came to mind.

    And so many others….

    I began listening to the Surrogate Tapping audio, and I said out loud to myself, “I dedicate the merit of this to all who suffer from anxiety…” Jesica Ortner’s words encircled my body and soothed my mind:

    …. This is a blessing in disguise and I am so grateful…. I let go of my need to control this situation….

    I can feel some hints of integration as I listen.

    ….As I heal in the presence of darkness, we are all uplifted….

    I wonder if this pattern of fear and anxiety might actually be a part of our collective divine mission.

    ….I no longer live the lie; the lie that I don’t have what it takes; the lie that others don’t have what it takes….

    I can still hear the refrain of Karen Drucker singing I surrender to my greatest highest good in the background of my mind’s ear. I can feel myself breathing! I look and my heart rate on my Fitbit is showing 67 beats per minute!

    My grandson, Brad, comes to mind. He has spoken of his own awareness of this pattern of anxiety-driven achievement.

    ….This person has what it takes to have what they want….I have faith that this person I love will do what’s right for them. The outcome is greater than I could have ever imagined so I let go of my need to predict. I let go of my need to control. Everything is in divine order. I am grateful for this situation for it helps me learn and grow. I am grateful for this situation for it helps me learn and grow. I’m grateful for this blessing in disguise. I’m grateful for this blessing in disguise.

    When the surrogate tapping audio is finished, I open my email and read two “Thought-for-today” messages that speak directly to my current experience.

    Look around, look around at how lucky we are to be alive right now. ~ Lin-Manuel Miranda (from Gratefulness.org)

    Get to know fear. What is fear? It’s very interesting. Fear is always about what might happen, not much about what’s happening right now. When you’re present in the moment there may be discomfort, even real pain or sadness, but not a lot of fear. Fear is about your projections. ~ Aaron (from Deep Spring Center for Meditation)

    And when I turn on the computer to write this Yellow Brick Road post, this is the random screen saver image I am looking at. And I surrender to my greatest highest good….

  • The Time That is Given Us

    Three weeks ago today John and I were babysitting with Jackson, our 8-month-old great-grandson, while his mom worked (from G-Ma’s house).

    That evening we got to see the barn on the property at Bradyville. Soooooo happy for Brad and Christina!

    Three weeks feels like a lifetime.

    John received the Monoclonal Antibody Therapy (mAb) infusion on Friday, September 3. That went well.

    Two days after the infusion, I discovered John had spent the night in anxiety. He was still in a state of sheer panic that morning. We did everything we could think of to shift his state: EFT, tapping; Self-Havening; icy-gel mask, sucking on a lozenge; acupressure. Nothing really alleviated the shortness of breath, panic-feeling.

    John was exhausted. He could not sleep, unable even to lie down.

    By early evening, I reached out to my Dharma Sister, Doctor friend and she and her husband (also a physician) concurred that his symptoms were impossible to evaluate without labs, a chest x-ray, and an EKG. It was a holiday weekend. No office hours until Tuesday. Their suggestion was to get him to ER immediately.

    I said, “OK. I will take him.”

    “No!!! YOU cannot take him. It is not safe for you or for the others for you to be in a waiting room,” she text-shouted at me.

    I called Linda and said, “I need you or Larry to take John to ER.”

    Within minutes, Larry had John in the vehicle headed to the hospital.

    Words do not describe the waiting. And the worry…. Thankfully, Larry kept Linda updated, and Linda kept me updated.

    My sister, Janis, and my brother-in-love, Larry, drove over and sat in their car in my driveway while I sat on the front porch, both of us masked, just so I did not have to wait alone. When the mosquitos began to bite, they headed home. By that time, information began to be posted on John’s electronic chart.

    Linda and I were seeing the test results, real time, and what we were seeing was very encouraging.

    The infusion (mAb) can cause heart palpitations. We will never know for sure if that is what triggered the anxiety, but John really suffered with it.

    The following afternoon, we got an even bigger shock. John’s sister-in-love, Jeanne, had found his brother, Jerry, on the floor in severe pain when she returned from the store. Jerry was being taken to the hospital!!!!

    News was slow to come in.

    We learned that Jerry had suffered an abdominal aortic aneurysm.

    Jerry was going in for a 6-hour surgery!!!

    We later found out that most people would not have lived to get into surgery, much less survived the procedure. The next 72 hours would tell the story.

    We were grateful Jerry had been able to speak with Jeanne, their daughter, Lisa, and Lisa’s husband, Terry. He assured them he was not afraid. Jerry told them if he did not make it he would wake up and see their son Scott, (who passed 14 years ago). If he made it, he would wake up and see them. “Either way, I will be happy,” what a gift his words were to them.

    The Covid-related anxiety already wrenching within his body coupled with the immense shock and grief and uncertainty about his brother, was a perfect storm….John was inconsolable during this time.

    The next day when we had a telehealth follow-up from the ER visit, the doctor suggested a short-term use of Valium to help John get some rest and begin to recover. That was such a blessing….

    As my stress level went up through this, I also had set-back after set-back. My temperature would spike. My breathing was short. I was weak. Neither of us were resting, and both of us were worried about ourselves, about Jerry, and also wondering, “Will we be able to get to Tennessee for Courtney’s wedding?” I am scheduled to officiate that wedding on Saturday!

    But gifts come with every adversity.

    On Sunday morning, while John was debilitated with the anxiety, he would cry and tell me over-and-over how sorry he was that he had never understood what I had to live with. He said he understood now why I was so stringent on mask-wearing and social-distancing. He can now clearly see why I did not want to get or give Covid.

    As Larry sat at ER with John, I worried about both of them. And Linda…. and anyone else should Larry get exposure from John or from someone else at the ER.

    Worry has been a life-long companion.

    I had a long conversation with a friend this morning. She has hated watching me go through this. She admitted to me that she has been mad at my daughter and granddaughter, holding them responsible for my getting Covid and suffering. I reminded her that resentment is like eating rat poison expecting the rat to die.

    Maybe it would be smart for every home to have a home antigen test on hand. Maybe it would be kind to recognize that each person I am with unmasked is being exposed to every person I have been with unmasked, and every person each of those persons have been with unmasked.

    We are going to Tennessee for our granddaughter’s wedding. Do I wish they would require masks? Yes. Am I concerned about those attending who are not vaccinated? Yes.

    “I wish it need not have happened in my time,” said Frodo.

    “So do I,” said Gandalf, “and so do all who live to see such times. But that is not for them to decide. All we have to decide is what to do with the time that is given us.”

    ~ J.R.R. Tolkien, The Fellowship of the Ring

    On Sunday, I shared with a small congregation. John and myself, plus 11 others. We were not masked. Sitting in a circle for an hour.

    Was that smart? Was it kind?

    I wonder about that.

    You see, I was born into anxiety. I experienced womb trauma when my mom simultaneously discovered she was pregnant with me and had syphilis. My mom’s emotions of shame, anger, humiliation and concern about the treatment affecting me were my emotional blueprint for life. Diagnosed with and hospitalization for polio when I was five-years-old, I was placed in isolation, unable to even have my mom touch me. She came and stood on the other side of the glass. Tears streaming down my face, spindly little legs, scrawny little arms. I had never been away from my mom even one day of my life prior to that. It was very traumatic….

    I know how trauma leads to amygdala hijacking. Fortunately, I have found ways to mitigate a compromised central nervous system. That, essentially, has become my life’s work.

    All we have to decide is what to do with the time that is given us.