Election Cycle Fatigue: What you can do to take care of yourself and those around you

by Brooke Lieb The first time I voted in a Presidential election was 1984. My memory is far from perfect, but I cannot recall a presidential race that began as early as the 2016 race, with one party's campaigning for the nomination starting in March, 2015; nor can I remember the type of rhetoric I am hearing as overt and extreme in US politics as it is during this election.

vote

Frankly, it frightens me. And I am not alone. There are a plethora of articles about the heightened anxiety levels precipitated by this current election cycle. A search for "election anxiety" yields online articles from The Atlantic, US News, Newsweek, Time Magazine and The Washington Post, among other news outlets.

As an Alexander teacher, I spend my days teaching my students how to self-regulate so they can manage moments of spiking anxiety. To be an effective teacher, I use the very tools I am teaching, at work and in my life.

No matter which side of this debate you are on, it is likely that you feel strongly, believe in your own point of view and fear the outcome. It is also likely that your feelings are being heightened by the coverage you are exposed to.

What can you do to take care of yourself? Here are some resources, including simple tools I teach my students.

1. Remind yourself that you don't have to hold your breath.

When we experience fear or other strong emotions, we sometimes freeze. It may be a tight jaw, it may be subtle or not so subtle clenching in shoulder, chest or abdomen. Frequently, tension reduces the mobility of our torso, and breath requires movement in the ribs.

2. Stand with your back touching a wall or door.

Use the contact with your back against the surface to bring you into the present environment. See and name what is around you, in as much detail as you can. (Example from my studio: Area rug with floral patterns, in beige, burgundy, sage green; massage table with a green cotton sheet that has stripes; dark brown wood computer desk with a cordless phone/answering machine and an iMac; fireplace mantle surrounded by teal tiles).

3. Research what actions you can take to assure your vote counts and that your elected officials represent your values.

Search your state and federal nominees to find out where they stand on the issues (search "[your state] 2016 candidate platforms". In addition to finding out where they stand, you can find out how to support the campaign of those who represent your views.

4. Learn how to bring awareness to, change the subject, and minimize participation in conversations that upset you.

It is possible to effectively bring awareness and shift the conversation without shaming anyone. This article from the New York Times is entitled "Lessons in the Delicate Art of Confronting Offensive Speech"

5. If someone has decided who they are voting for, there is no need for discussion. If speaking to an undecided voter, learn how to listen to what matters to that person.

Here is an article "5 Ways To Have Great Conversations"

6. Limit your exposure to media

Once you have done your research and know which candidates represent your values, and how you can take action to improve their chances in the election, take a media vacation. This has not been easy for me, but I have designated media black out days, when I do not read or watch anything about the election.

7. Have an Alexander Lesson

Alexander Technique teaches mindfulness in daily living. Akin to meditation, Alexander Technique teaches conscious inhibition, or how to calm your "flight or fight" response.

This article in Wikipedia explains the neural mechanisms of mindfulness techniques.

This blog was originally posted at brookelieb.com

[author] [author_image timthumb='on']http://www.acatnyc.org/main/wp-content/uploads/2014/01/Brooke1web.jpg[/author_image] [author_info]N. BROOKE LIEB, Director of Teacher Certification since 2008, received her certification from ACAT in 1989, joined the faculty in 1992. Brooke has presented to 100s of people at numerous conferences, has taught at C. W. Post College, St. Rose College, Kutztown University, Pace University, The Actors Institute, The National Theatre Conservatory at the Denver Center for the Performing Arts, Dennison University, and Wagner College; and has made presentations for the Hospital for Special Surgery, the Scoliosis Foundation, and the Arthritis Foundation; Mercy College and Touro College, Departments of Physical Therapy; and Northern Westchester Hospital. Brooke maintains a teaching practice in NYC, specializing in working with people dealing with pain, back injuries and scoliosis; and performing artists. www.brookelieb.com[/author_info] [/author]

Riding the Wonder Wheel at Coney Island: How to manage a fear of heights with the Alexander Technique*

by Brooke Lieb *I recommend NOT riding the ferris wheel in the first place, but if you do find yourself having to manage your fear of heights, at least you might be able to ease some of the discomfort.

In early August 2016, I joined a friend of mine on her birthday adventure to Coney Island. There were three other friends joining us, and the five us rode the F train to the last stop. Our first stop was the 150 foot high Wonder Wheel. The birthday person vetoed the moving cars, the ones that swing along the spokes, towards and away from the center of the wheel, in favor of a stationary car, which had instructions “Do Not Swing This Car” repeatedly posted outside the ride and inside our car.

We bought a discount ticket – Five rides for $30.

There was no line, and there weren’t many people on the ride. That would mean less stops as riders got off and on, so this would be over soon enough.

I got in the back with one other woman, and our Birthday person and her two remaining friends got in front.

My seat companion began to tense up the moment we began our ascent. She expressed her discomfort at heights, and I could see she was starting to panic, just a bit.

“I don’t like heights, either” I said. “This is what we’re going to do. Let’s both move into the middle of the car. Look down at the floor, at our feet. I’m going to hold your hand, and we’re going to breath together. I bet your heart is pounding like a scared rabbit in your chest, I know mine is!”

“Yes, it is…” she said.

“Now, as you’re breathing, if you can think about releasing any tension at the nape of your next, that can help to.”

We managed to look out at the view, part of the time. We kept periodically stopping, rocking in the air and hearing the creaking sound of metal as riders were let off and on the ride. There was no way I could pretend this wasn’t happening.

I held my seat mate’s hand, and tried to see what else was happening, as I took comfort in knowing I would with another being at the moment of my death if this car came off and plunged to the ground. (Yes, I was ABSOLUTELY having those kinds of thoughts!)

Our birthday person’s two friend in the front were doing well, though she wasn’t so keen on it…

One woman had her selfie-stick out and was snapping shots of all of us and the view. The other woman, sitting in the middle, was very easy going and relaxed. Clearly, these two weren’t experiencing anxiety like the rest of us.

“You have a very calming effect” my seat mate said.

“Doesn’t she?” my friend replied.

As we began our descent of the first rotation, my friend speculated “Maybe we only go around once…” with hope.

Coming down didn’t bother me at all, and my anxiety immediately receded as we finished our first rotation. When we didn’t stop, heading up again, my friend said “Well, then it’s only two rotations, because it’s not too busy.”

I was surprised by the return, in full force, of my pounding heart, fluttering stomach and general discomfort as we headed up for the second round. My seat mate was just as uncomfortable as she had been during our last trip up.

We did talk about our discomfort throughout the ride, and the other women were sympathetic to our reactions. It strikes me, in retrospect, that it must’ve helped that we didn’t have to contend with either teasing or well intentioned attempts to calm us with intellectual reasoning. There is nothing intellectual about this fear response.

Once we were on our descent for the second and thankfully final revolution, my anxiety dissipated and was gone by the time I embarked from the ride.

What has the Alexander Technique got to do with this story?

It is my long time study of the Alexander Technique that gave me the skill to summon my inner resources in the face of a frightening experience. I have learned how to stay more present in moments when I have historically panicked.

Part of my skill as a teacher of the Alexander Technique allows me to teach others to summon their inner resources, and the act of teaching gets my attention off my own internal reaction to things that trigger me. Taking care of my student, by teaching and modeling this self-soothing, is best taught by me actually self-soothing as I teach. It’s a win-win.

Alexander calls this self-soothing skill “inhibiting” – that is, interrupting a habitual cascade of responses to a trigger (Alexander referred to it as a stimulus), in order to stay more present to assess the current situation more accurately, in order to respond more appropriately to this moment, in this moment.

I have an old whiplash injury, so any abrupt impact, whether it’s front-to-back or side-to-side triggers my injury.

I skipped the kiddy rollercoaster, I don’t ride any rollercoasters, and I don’t do water rides.

I do fine with spinning rides, so bring on the Merry-Go-Round!

I know I can survive the Ferris Wheel, so if someone offers me a good enough incentive (I am seeing a $ with at least 3 zeros after it…) I can do it, but otherwise, there’s no reason for me to EVER ride one again…

[author] [author_image timthumb='on']http://www.acatnyc.org/main/wp-content/uploads/2014/01/Brooke1web.jpg[/author_image] [author_info]N. BROOKE LIEB, Director of Teacher Certification since 2008, received her certification from ACAT in 1989, joined the faculty in 1992. Brooke has presented to 100s of people at numerous conferences, has taught at C. W. Post College, St. Rose College, Kutztown University, Pace University, The Actors Institute, The National Theatre Conservatory at the Denver Center for the Performing Arts, Dennison University, and Wagner College; and has made presentations for the Hospital for Special Surgery, the Scoliosis Foundation, and the Arthritis Foundation; Mercy College and Touro College, Departments of Physical Therapy; and Northern Westchester Hospital. Brooke maintains a teaching practice in NYC, specializing in working with people dealing with pain, back injuries and scoliosis; and performing artists. www.brookelieb.com[/author_info] [/author]

Taking Action: How Does That Work in the Context of the Alexander Technique?

by Brooke Lieb

In light of the recent hate crime, the mass killing in Orlando targeting the LGBTQ community on June 12, I thought about what it was to respond with meaningful, integrated action.

What has this got to do with the Alexander Technique? Alexander Technique often emphasizes “non-doing” which can be mistaken for inaction. Non-doing is more about having the time and space to unpack a response to find what may be habitual and automatic, and gain access to a conscious, reasoned response.

Working with this paradigm gives me a way to question the accuracy or validity of my feelings, both those I label as sensations, and those I label as emotions. I can also question the habits I have around using those feelings to guide my behavior and actions. I don’t want to respond to this latest tragedy comfortably or in my familiar and habitual way, I want to respond accurately and in measure with my examined belief systems.

I want to communicate with the people who feel particularly at risk of being targeted because of who they love or how they look, a danger that may be even more in the forefront of their day to day lives, as a result of this recent atrocity. I want to offer my support. But for me, my kind words are empty if my actions and behavior don't have the potential to generate a safer world for them.

I want to show empathy and connect with my friends and loved ones to show that I care about this issue and it breaks my heart that people are being murdered because of some distorted set of artificial values held by others. Those beliefs are what make some of us a threat to others of us.

I saw a number of posts about taking action, as the more impactful response to this latest in a “much too frequent and much too long” string of mass killings.

So I went to google to find out how to take action. I donated to the Brady Campaign, I signed a petition which I was informed was equivalent to writing a letter.

I wrote to both of my state senators to say I am a constituent who supports strict gun control, and when considering the second amendment as written: "A well-regulated militia being necessary to the security of a free state, the right of the people to keep and bear arms shall not be infringed” I support limiting access to and the use of guns to the confines of a well-regulated militia.

So, yes, I have been crying since Sunday, June 12, and looking at my transparent biases and bigotry to take responsibility for the ways I may have inadvertently contributed to the climate in our country by being ignorant and unable to see what I may be a party to. I see that my inaction contributes to the status quo. By the way, I was raised around activists, growing up in the late 60’s and early 70’s, and I take a lot for granted because so many took action during that time in history.

What has this got to do with the Alexander Technique? I am saying “no" to my comfortable habit to remain silent while feeling hopeless. I often keep silent out of my desire to appear non-judgemental and neutral so my clients won’t feel judged in my hands. Silence can be useful in some situations, but silence can also be a way to stay comfortable and ineffective.

So, instead, I am taking action, and being non-habitual by using my literal and literary voice to express my fondest wishes and hopes - that we take the actions needed so we live in a world that values all human life and celebrates creativity and diversity in how we each express ourselves. I wish to live in a world where no one is in danger from another, because of what they have or don’t have, for what they believe or don’t believe. And that we don’t use our personal beliefs to injure each other.

If you want to learn more about some possible actions to take, here are some links:

Contact your congressional representative: http://www.house.gov/representatives/find/

Contact your Senator: http://www.senate.gov/senators/contact/

How did your senator vote on background checks?: http://everytown.org/senate-votes/?source=etno_ETActPage&utm_source=et_n_&utm_medium=_o&utm_campaign=ETActPage

Tweet your congressperson: http://everytown.org/tweet-at-congress/?source=etno_ETActPage&utm_source=et_n_&utm_medium=_o&utm_campaign=ETActPage

Support the Brady Campaign to end gun violence: https://secure.bradycampaign.org/page/contribute/center-enough

[author] [author_image timthumb='on']http://www.acatnyc.org/main/wp-content/uploads/2014/01/Brooke1web.jpg[/author_image] [author_info]N. BROOKE LIEB, Director of Teacher Certification since 2008, received her certification from ACAT in 1989, joined the faculty in 1992. Brooke has presented to 100s of people at numerous conferences, has taught at C. W. Post College, St. Rose College, Kutztown University, Pace University, The Actors Institute, The National Theatre Conservatory at the Denver Center for the Performing Arts, Dennison University, and Wagner College; and has made presentations for the Hospital for Special Surgery, the Scoliosis Foundation, and the Arthritis Foundation; Mercy College and Touro College, Departments of Physical Therapy; and Northern Westchester Hospital. Brooke maintains a teaching practice in NYC, specializing in working with people dealing with pain, back injuries and scoliosis; and performing artists. www.brookelieb.com[/author_info] [/author]

Returning Home

by Mariel Berger Many thanks to my Alexander Technique teachers: Witold Fitz-Simon and Jane Dorlester.

For a lot of people, sexual intimacy is an attempt to return to our bodies and feel whole. We spend so much time in our heads, experiencing life not fully in our bodies, not feeling the integration of our system. There is so much fixation on finding a partner and experiencing intimacy as a way to feel connected and validated. Through Alexander Technique we practice feeling whole so that we don’t need to be in our front bodies grasping for more. We can be aware of our back bodies, our head moving forward and up, neck free, torso widening and deepening, knees moving forward and away. All of the parts create a simultaneous awareness of the whole: one at a time and all together.

A lot of the pain I experience in life comes from a feeling of being disconnected and isolated. There’s a quote I love by Lawrence LeShan, “It is the splits within the self that make for the feeling of being cut off from the rest of existence.” I am slowly learning how to experience myself without all the splits -- to gather all my different sides --shawdowed and bright -- and hold them into a unified whole.

This past winter I was severely depressed and felt as if my Self were fragmented into tiny meaningless pieces. I felt alone in my head, and disconnected from myself, loved ones, or any purposeful connection. My mind was full of vicious and self-loathing thoughts, and I tried to escape the abuse by fleeing from my body and myself and towards someone I was romantically interested in. I have learned, again and again though, that true resolution comes from staying -- creating space for the pain, witnessing it, holding it, and integrating it into my whole self. If I try to reach outside of myself to escape pain, that only takes me further from home.

I recently took a course on Visceral Manipulation, taught by Liz Gaggini. We learned that in order to heal a client’s organ, you must have an attitude of nonchalance and only put some of your attention on the person. The rest of your attention will stay in your body, in the room around you, and beyond. In order to heal another, you must stay whole. If you give too much, you offer the person a fragmented presence, an energy that is coming just from the front of the body -- a grasping, an end-gaining.

This is so true for relationships. When connecting with another person, even someone to whom I’m greatly attracted, I can practice not coming forward into the pull of hormones and craving, but remain in my full body. There is much pleasure to feel just here as I am, inside myself. This is a new and exciting practice, to realize that simply walking around and being inside my body can feel good, especially after the last 5 years of chronic pain and health problems. I am learning how to hold pain as part of the experience, not the only thing. I am learning to accept all the parts of myself, and to hold them in an awareness that is deep and fulfilling.

This past winter I liked someone so much that I lost my awareness of my back body. I fell forward. I fell hard.

And the ironic thing is, I was leaning forward in order to feel a connection -- to return home. But home is back and up into my torso, widening and deepening, my head moving forward and up, my gaze softening, my neck being free.

Here I am again, having remembered, but life is a process of forgetting and remembering, of getting lost in the pieces, and then expanding our awareness to perceive more. Alexander Technique is the gentle practice each day to return to our whole.

[author] [author_image timthumb='on']http://www.acatnyc.org/main/wp-content/uploads/2015/07/helsinki-sun-headshot.jpg[/author_image] [author_info]MARIEL BERGER is a composer, pianist, singer, teacher, writer, and activist living in Brooklyn, NY. She currently writes for Tom Tom Magazine which features women drummers, and her personal essays have been featured on the Body Is Not An Apology website. Mariel curates a monthly concert series promoting women, queer, trans, and gender-non-conforming musicians and artists. She gets her biggest inspiration from her young music students who teach her how to be gentle, patient, joyful, and curious. You can hear her music and read her writing at: marielberger.com[/author_info] [/author]