Author Archives: Catherine G. Cleveland

Getting Past Fear & Uncertainty: Live Your Life

Fear and uncertainty can happen at any time. The recent Coronavirus has had a way of shining a bright light on the fears that every human secretly harbors. This type of fear and uncertainty originated from an environmental phenomenon.

But what are the fears that live within us?

To better understand the fears and uncertainties that live within us, I will give you a few examples of both conscious and unconscious categories.

The fears and uncertainties, which we are aware of, are conscious. For example, I know, that if I see a snake, I will always jump back and get a physically uneasy feeling (my body will shiver and tense); even if it is a tiny or harmless garter variety. 

Another example. Whenever I have to give a presentation in front of colleagues, who are more knowledgeable than me, I am very conscious of my public speaking/presentation fear. I call it anxiety and I feel it in my stomach to the point that at times, I will want to vomit.

So, what is unconscious fear?

Unconscious fears are fears that are not presently in your conscious awareness. Everyone has unconscious fears. Recently, I have unearthed some of my unconscious fears. And, from this, my new enlightenment, I now know that my unconscious fear and uncertainty (now conscious) was preventing me from living to my full potential to engage in desired activities and adventures.

How did I know this?

A few weeks ago, I was sitting on my couch reflecting about my life (rebuilding after my house fire) and I came to the realization that I am afraid! There are a lot of things that I want to experience, but I am not because I am afraid. 

Here is an example, I like to go hiking and I want to go to new places. I want to venture out and experience the beauty of the region in which I live. 

But, I am not. Why? 

Well, I realized, as I was having my couch epiphany, that I am always relying on others to go with me to do things that I am interested in. So, if my husband or friends cannot or do not want to join me, I get either angry, upset, or disappointed. And, I have been using their lack of collaboration as my excuse to not venture out.

Rather than being conscious of the fact that I was simply afraid to do some hiking on my own, I would get angry. I would get angry at my husband because (of course) it was his fault that I was not doing what I wanted to do. I would get sad because I did not have a friend that was available to accompany me.  

The anger and the sadness were displaced onto others. This displaced was actually covering up my _________________________?

That’s right. This is my unconscious fear. While sitting on the couch, I said to myself, out loud (no one was home), “I am afraid!” 

Acceptance

What was amazing, was that my self-revelation was a type of acceptance. I accepted, (out loud) that I am afraid to do (some) things on my own. And that is okay. I know that you cannot change what you cannot accept. 

I am afraid of a lot of things. Maybe it is a lack of self-confidence or self-worth. But I am not afraid of everything. I do a lot of things where others remark “I don’t know how you do that” (e.g. extreme skiing, Ph.D. torture;-). 

What to do?

What I did about my fear, was nothing but accept it. I accepted that I was afraid to explore new places and venture out on my own. So, I googled ‘hiking trails near me.’ Then, I headed out one morning and I was so proud of myself for doing this beautiful adventure. The fear and apprehension did not, however, go away, but I learned, that acceptance of anxiety (based in fear) is very empowering. 

Start by:

  1. Accepting that you are afraid
  2. Speak out loud or write down what you are afraid of (trying new things, change jobs, leaving a bad relationship, going back to school, public speaking, being alone).
  3. Be specific about your fears and express them without judgment
  4. Stop blaming and displacing your fears onto others
  5. Work within the fear rather than trying to avoid it
  6. Keep growing and learning and enjoying your accomplishments

The Take Home

Accept what you are afraid of. Don’t try to eliminate the fear or uncertainty. AVOIDANCE of emotions never works! Acceptance allows you to control fear and carry on regardless. Avoidance allows your emotions to control you…

Click here for a list of my mental health counseling services. Contact me today for more information (585) 432-0313

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Anger vs Temper

My patients that are presenting with “anger” problems are learning that their issues are paired directly with their anxiety which inevitably leads to impulsive behaviors (a type of instant relief).

These impulsive behaviors are temper rather than anger. Temper can have harmful consequences that negatively impact your interpersonal relationships.

Does this sound like you or someone that you know?

Below, watch the brief video on what the difference is between anger and temper

Anger

Anger is a motivating human emotion that can help to make desired and necessary changes.

Temper

Temper is an impulsive, anxiety-driven reaction to not getting your way or when your focus is directed toward external reasons for your problems.

For more information and to get counseling on anger management, click here: https://clevelandemotionalhealth.com/anger-management/

To register for and online or in-person appointment click here: https://clevelandemotionalhealth.SecurePatientArea.com

The Physical Impact of Avoiding Emotions

It is not commonly known that emotions are stored on your body. When an emotional event happens, such as verbal or physical harm, you have a visceral response from the sympathetic pathways of the central nervous system. These responsive pathways can be experienced as an impulse of either fight, flight or freeze.

Using your imagination from your own experience, which one (or ones), fight, flight, or freeze, have you experienced as a result of harmful or potentially harmful events? For example, if someone is being verbally abusive, my impulse is to shut down and not respond (freeze). This impulse, I feel, protects me from an escalation of the situation. I believe that if I stay calm, maybe the aggressor will deescalate or at least not get worse. It is kind of like paying dead when you cannot escape the big scary bear that wants you for their dinner.

Some other examples…

The fighting impulse can look like yelling and temper to keep at bay a potential predator. The flight impulse is when you feel so uncomfortable (social anxiety) that your body wants to get up and run out of the room. These are just a few examples and of course, your sympathetic impulse in response to perceived harm is unique to you.

Whenever you are experiencing any kind of trauma (even the cultural trauma of COVID-19), it is always felt in the body. However, you may not be aware of what happens to your body in these emotional states. But the body remembers. As Bessel van der Kolk postulates (see video below), the body always keeps the score.

So, what can you do? The first step is to pay attention to what the emotion is that you are experiencing in the face of harm. Fear is likely present in the moment. Anger toward the aggressor is the most common after someone has harmed or oppressed you; however, you can be experiencing several emotions at once. The next step is to pay attention to what your emotions feel like in your body. The consequences of not properly processing (avoiding) your emotions from past events are the continuance of your version of fight, flight, or freeze. Emotional avoidance causes you suffering and disruption in your daily life. Another consequence of unprocessed emotions is high levels of anxiety, which again, can disrupt your life, your experiences of joy, and prevent you from having or reaching your goals.

Keep in mind, that chronic avoidance of emotions and anxiety can eventually manifest as physical pain or other chronic health issues.

Please watch this…

For more information on mental health counseling, please contact me (585) 432-0313 or email me

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The Healing Power of the Present Moment


Online Video Appointments are Available!

During these trying times of social isolation and fear of the unknown, many people are experiencing anxiety due to this unexpected cultural trauma of the COVID-19.

Undoubtedly, if you are feeling high levels or chronic levels of anxiety, it can mean that most of your energy is focused externally and not in the present moment. In these times, it can be helpful to take a pause and ask yourself, “Have I been letting my fears take over? Am I overwhelmed?”

Without Judgment

A great technique to alleviate your anxiety is to turn your energy and attention inward and enter the present moment. As you focus on your inner world, without judgment, and with compassion, it is a place of the present moment, a deep inner peace. The very act of pausing and inner energy focus can calm the mind that is anxious about the future and the unknown. Ask yourself these questions. How am I right now in this present moment? Am I safe? Am I okay in this present moment?

Try building these small moments of self-connection and inner energy into your everyday life. The more you do this, the more you will be able to find your inner peace and self-compassion. When you can find satisfaction from being in the present moment you won’t feel so disconnected and anxious.

Also, In the present moment, you can release yourself from concerns of the past and the future and simply be with yourself, right where you are, right now.

Please watch this video…

If you are feeling overwhelmed, please contact me for an appointment (585) 432-0313. You can also register as a patient online Click Here. Please subscribe to and share this blog to continue to learn about better mental health!

Check out my online Alleviate Anxiety Course.

A Letter to Myself

Dear Dawn,


I am writing this letter to you(me) to remember all the things I have accomplished in my life that I want to express my gratitude for, my homework for trauma group at work. First and foremost, I am grateful for choosing to have and love my children their whole lives. I am grateful that while I was never perfect as a parent, I chose to make my children the most important people in my life and still do. My heart bursts with joy and love when I think about them, remembering all the joy they have brought me. While I crave grandchildren, my children are and always will be enough to fill my heart with love.

My Boundaries


I am also grateful for all the work I have put into the relationships with my family. My boundaries with my sometimes dysfunctional family are always being worked out, but I am so glad that I am my authentic self now and that I no longer go along to get along. And sometimes, I react with more careful thought, rather than emotion, to family members when boundaries are being tested. Even if others haven’t changed, I have. My healthier interactions are now a reflection of my true and authentic self. I will always be a work in process, but now that I respect me, and others respect me too. 


I am proud that I take care of myself too. Self-care is so important to me that my swimming 3-times per week has become no longer enough. Now I am going to look into a couple of after-work classes or morning yoga.

I am Grateful…


I thought writing this letter would be easier. I have come through so much and I am so grateful that I somehow came through each adversity stronger than before. I have a more optimistic outlook than I have ever had in my life.


I am grateful that I chose, and choose, to not drink alcohol anymore. I choose to be present in my life now, present and clear-headed. At times it is harder than I had ever imagined, but sooo very worth the hard days to stay sober. My physical health has improved, my mental health has improved, and while I have had some absolutely fabulous friends, mentors, coworkers, and counselors help me on my journey, I am ultimately the one who has stuck with it and I did the work. 

My Life’s Path


And, to this I have to tell myself, how very, very grateful I am to have taken one of the biggest risks of my life and started a brand-new career path at 50 years old as a certified peer support specialist. I work with others in recovery with addiction and help them with their mental health issues.

The world has opened up for me and I feel more valued, committed, influential, important, worthy, competent, appreciated, inspired, open, energized, believed, validated, and respected and loved than I have ever felt in my whole life. 

I own my life now, my thoughts are my own, and I Express them more than I ever have. Thank you(me) for taking a leap of faith. And thank you, Lord, for having my back, as always.

Your loving self,

Dawn

Thank you, Dawn, for sharing your story. You are an inspiration to me and others! If you would like to write a guest post for the Wisdom Room, please email me your narrative to clevelandemotionalhealth@gmail.com. Don’t forget to subscribe to the Wisdom Room!


Minding Anxiety in the Moment

One of the most common things we do when feeling anxious is to avoid our anxiety.

When you are feeling anxious, what do you that you do to avoid it? Some people may use substances (e.g. alcohol, nicotine, THC), engage in impulsive behaviors (e.g. judging others, temper, binge eating, hoarding, OCD) or shut down (e.g. ruminating, low motivation, physical aches and pains, headaches/migraines).

If you are in the process of learning how to face your emotions to alleviate your anxiety, this can be a very difficult undertaking. So, I want to share some mindful practices that I use to “keep it together and carry on” in the face of deeply disturbing anxiety.

Box Breathing & Mantra

The first one is breathing deeply or box breathing (breath out for 4-hold for 4-breath in for 4-hold for 4-repeat; see video). I practice this breathing technique daily and often.

The second is having a mantra that I use for calming my mind. For example, I went for a jog this morning, and when my body and mind wanted to quit, I kept repeating feeling good-looking good, feeling good-looking good, and this kept me going without slowing down my pace. Mantras also work well with breathing meditations.

Mental Toughness

Another way to reduce and tolerate anxiety is mental toughness. Mental toughness is a philosophy of learning and growth. Mental toughness is facing difficulties and suffering from a positive and open mindset. Watch the video below on mental toughness.

Learn More

If you are interested in learning more about adaptive and mentally healthy ways to work through your distress, Below is a book I recommend reading (at least twice) to better understand the phenomenon of mental toughness philosophy.

For more information on your anxiety, please contact me clevelandemotionalhealth@gmail.com and Cleveland Emotional Health Courses

Until next time ~ Catherine

January 16, 2020, The Night My House Burned Down

On the evening of January 16, 2020, I was attempting to be attentive during my theories and practices class while my phone, buried deep in my bookbag, was buzzing relentlessly. It was about 6:20 p.m. when I finally gave in to sneak a peek at what was up with my phone. When I saw the never-ending green blobs as I scrolled down my phone, all the messages seemed to blur except for the one. “Call me now!”

If any of you know my husband, he does not text, at least not me, ever. I am sure he had called and left messages but, he must have known that I would not have attempted to answer, and I would be more likely to see his text. I immediately stood up from my seat, in the middle of class discussion, walked out of the classroom, and made the call. 

My husband’s voice was cracking, and he was clearly crying through his words. John had been skiing all day with family and friends. As anyone’s would, my mind immediately went to the worst-case scenarios. You are in the hospital, you broke your back, neck, leg…oh my God!

“Honey, the house burnt down, it’s gone, everything.” 

“Is Cash okay?”

“Yes, he got out. He is in the truck. He is fine. 

“Are you okay?” I am okay. I gotta go, the fire inspector needs to talk to me.” 

Without any forethought, I opened the door to my classroom while my professor, Andre, and my peers were conversing over the required reading. “Andre, would you come out here? Please, I need to talk to you.” 

Those of you who know me, know this is not something I would ever do; disrupt a class or disrespect my professor for anything other than dire reasons. Andre got up and came out without hesitation. At that moment, I was still composed or at least I thought I was. However, my expression and demeanor may have told onlookers another story. I told Andre of my situation. He gave me his genuine comforting concern which brought my attention to the fact that my body was now physically shaking. My eyes were beginning to hurt, but I was planning my next steps leaving my tears at a bare minimum.

My drive home was almost an hour from the University of Rochester which gave me plenty of time to process my present situation. I need to stop at Walmart; buy a dog bed, dog food, chew toys, and food bowls. We need toothpaste, mouthwash, underwear…

When I arrived at what was left of my home, there were way too many fire trucks and emergency vehicles to take in. Four or five fire departments were there, I am not sure of the count. Ambulance crew, firemen, Sheriff deputies, the chief of police, and the fire investigator littered the property and the nearby roadside. If I had to guess, there had to be at least 60 uniformed first responders moving about the eastside of our picturesque, creek lined property.

As I walked up my long and slippery driveway weaving through the trucks and the hoses, I noticed that several firemen were in a circle on their hands and knees while inspecting debris from the fire. They were in the vicinity of the forever-gone front stoop looking through the ashes brought up from the basement where they suspected the fire began. The investigators eventually concluded, from the tiny metal-like pellets, that the fire started in the electrical box of our 12-year-old home.

The only other non-uniformed person, besides John and me, that got past the nearby barricaded roads, was our good friend, Bits. Bits, one of John’s best and supportive friends, own’s Walter’s house. Walter is a 9-year-old beagle and is one of Cash’s favorite playmates. Bit’s and Walter’s dog-friendly environment was ideal for us to accept their generous offer to take us in for as long as we need. Thank you, my friend.

The only thing that I did not lose in this devastating inferno, was my computer, my car, and the clothes on my back. The fire was so hot that it melted Cash’s car that sat about 30 feet away from the house. Cash’s car is a 2007 Fusion full of dried mud and dog hair which comes with his own on-demand chauffeur (John or me) to take him on his daily outings for a hike or ski in the nearby parks. The control panel on John’s relatively new plowing tractor melted, along with the siding on our small gardening shed located about 40 feet north of the house. This was a brutally hot and dangerous fire.

The Only Moment that is Real

Some of the most valuable things that I lost were things without much monetary value. I lost my father’s WWII duffle bag covered in writing, in languages unknown, from all the different regions during his travels through the Panama Canal all the way to China. In addition, I lost my grandfather’s NYPD Captain’s hat along and other family heirlooms dating from the early to mid-1900s.

Nonetheless, without despair, my heart is not distressed over the things we lost. Throughout my education and practice as a mental health counselor, I have learned a great deal about processing and living through traumatic events. No lives were harmed or lost from this horrific fire for which I am truly grateful. The fire is no longer. It is in the past. Our present moments feel warm and safe. Many people are reaching out to offer their sympathy, empathy, and if there is any way in which they can help. Some amazing soles have offered to open up their homes to shelter their newly homeless friends, and we truly thank you. 

Now, when I start ruminating about things I no longer have, I remind myself that these are only thoughts. These thoughts are not real but what I am constructing. Living in the present is good. It is the only moment that is real, and it is good. We have what we need, I have my family, and I have them with me. 

The Truly Endearing

The very next day, I was honored and comforted to spend the afternoon with two of my BFFs, Jenn and Jules. The purpose of our mission was to do some speed shopping for the basic necessities such as clothes, winter boots, and toiletries. Shopping with your girls is fun, right? No, I hated it. The last thing I wanted to do was shop. My mind was in a fog and I had not eaten in I can’t remember when. Jenn & Jules took such good care of me doing tedious jobs such as finding sizes and digging through sales racks. But what really meant the most to me was that these to insanely busy fulltime workers, doctoral students, researchers, and pet parents, canceled their appointments, set aside their homework and family’s needs to give me a full afternoon of their undivided attention.

Several years ago, I remember there was a group of Tibetan monks that came to the University of Rochester to create their beautiful sand mandalas. To have experienced the time involved, the skill, and cooperative detail needed to create these beautiful works of art was simply mesmerizing. But only after a few days it was gone! Why? How can they destroy such beauty when it brings so much joy and awe? This was the defining moment when I learned the valuable lesson of the theory of impermanence. Nothing lasts forever, nothing. When I catch myself thinking, I can’t believe I don’t have that anymore, I remember the meaning of the theory of impermanence. If I mindlessly ruminate over the loss of my material possessions, I will be creating more of own my suffering. So, I remind myself, nothing is meant to last forever, not even me. And now, I feel better and I can move on.

Now we Move Forward

So, we are okay. Our needs are being met. Our jobs, our passions, and our love still exist. This tragic event makes me reevaluate what I am truly grateful for and what brings meaning to my life. My reflections on this recent event had given me time to think of how we will rebuild our new and comforting safe space.

One thing I know for sure is that I want less. I want to value the things I have and not want for things I don’t need. I want our home to be warm and inviting with minimal intrusive “stuff.” I now realize that happiness from stuff is fleeting, only to drive the want for more stuff. Going without, without unnecessary stuff, foregoes the wanting. The wanting limits present moment joy that comes only from within. I will cherish and embrace such a valuable lesson. 

My joyous memories, my loved ones, my creativity, and my drive is what truly fulfills me. And, from this great loss, I find new enlightenment.

Thank you for my story reading,

~ Catherine

Postscript

Thank you to all the volunteers and first responders. Your generosity and compassion do not go unnoticed or unappreciated. Thank you, Andy you are a rare and true friend. Thank you, to Jenn & Jules. You got my back! Thank you, Michael, for your generous efforts to replace our ski gear. Thank you, Julie for setting up a gofundme page. And thank you for all for your love, support and well wishes. It is truly comforting as well as appreciated.

Alleviating Anxiety

Every human has anxiety. Anxiety is a natural part of human existence. Anxiety keeps you aware of yourself and of your environment. It protects you from harm and prepares you for action. However, when your anxiety is too high, and for too long, it causes negative physical and psychological symptoms and these symptoms can get in the way of everyday life.

What is Acute Anxiety?

Acute anxiety is normal for everyone. Acute anxiety is a physical reaction to an event (for example, giving a performance or a public speech). With acute anxiety, your anxiety dissipates, and you quickly return back to normal functioning.

What is Chronic Anxiety?

Chronic anxiety (including social anxiety and panic attacks) can negatively impact schoolwork, employment, relationships, concentration, appetite, social engagement, and self-worth. Chronic anxiety is when your anxiety lasts longer than you want it to, both in time and duration (over a lifetime). In some situations, it may seem like you cannot get any relief from your anxiety. Chronic anxiety can cause ongoing physical, emotional, and interpersonal problems.

Want to Learn More?

My interactive Alleviate Your Anxiety course is now live! Click here to get access to Cleveland Emotional Health Courses

The Importance of Grieving

Loss of a loved one

When we lose someone whether from death or the end of a relationship, it is important to allow yourself to feel all of the emotions related to that loss. These emotions can feel like despair, disorientation, rejection, loneliness, sadness, pain, and anger. If you avoid your emotions, they will not go away. They will haunt you. And, as a result of avoiding emotional grieving, it can negatively impact your life including relationships, future relationships, goals, and plans.

It is never too late to grieve

It is never too late to grieve a loss. This week’s guest post is a beautiful example of the author using letter writing to grieve the loss of his grandmother who died several years ago. Thank you for reading and please don’t forget to comment and share. You never know, you may be helping somebody!

By Nathan Conrad

Dear Grandma,

Let me start by saying that I miss you so much. It was times like these that I relied on you the most. You were always there to listen. I wish you didn’t have to go the way you did. You deserved to go quietly and peacefully in your sleep.

I know how scared you were. And, to be honest, I was scared for you too. But, I was strong, I was strong for you and for mom too. I was by your side the whole time putting on a strong face, but my heart was breaking. I wasn’t ready to lose you and neither was mom.

You were so much more…

You were much more than just a grandma, you were one of my closest friends. I wish I would have spent more time with you, but we both know how my job [first responder] was.

That day, the day you died, changed me. The ambulance was no longer a calling. It became just a “job.” Every time I had to ride with a patient in the back, it took me back to that day, and, would break my heart all over again.

There wasn’t enough whiskey…

There wasn’t enough whiskey or that other “junk” to fill the void you left, but I sure tried. I know why you left the hard choices that day up to me. I was just as stubborn as you and you know I would follow your wishes to the letter. And we both know that mom could not have handled the guilt.

I miss you every day. I miss our talks, our music, especially Elvis and Willie. No one could make a bacon and egg sandwich like you, and no one ever will.

I was the one…

I wanted you to know, that I was the one who put your ashes in the grave and I wrapped your urn in your favorite blanket.

I am two months sober now

I am sure you know that I have gotten myself into trouble. You were right about my loser friends. I want you to know that I am two months sober now and I am learning what is important now. I am going to try my best to be a better son and grandson to take care of my family like you took care of us.

You still have the biggest heart of anyone I have ever known and I am trying my best to be like you. I hope I will get to see you again one day, but for now, your spirit will always be with me.

I Love you, love, your favorite grandson

For more information on counseling, please contact me, Catherine Cleveland at (585) 432-0313 or email me at clevelandemotionalhealth@gmail.com.

Why You Can’t Lose Weight

The videos below offer another perspective of why you can’t lose weight especially when calorie restriction does not work. No matter what you do to get healthy, it takes discipline. If you cannot self-discipline, it is likely a mental health issue that can take shape in many forms.

Pay Attention to Avoidance Behaviors

For example, avoidance of feeling your emotions deeply, trying to ignore your anxiety or depression, denying you are in a bad relationship (making due), externalizing (blaming others or situations), self-punitive behaviors (calling yourself names like fat or stupid) can all harm your physical health as well as your mental health.

Look Deeper

So, after you watch these videos and you say to yourself that this is nuts or there is no way you could do this, that may be the sign that you are avoiding authenticity and/or healing in other areas in your life.

What are Your Thoughts?

After watching these videos, I would love to learn how they impact you or someone you know. Please comment (at the beginning of the post), sign up for the Wisdom Room Blog, and share on social media. Hey, you never know how a positive deed can help others feel better.

Please contact me (585)432-0313 with any questions, comments, or mental health needs. I am here to help! clevelandemotionalhealth@gmail.com For more information about me click here: Catherine G. Cleveland