Lise Van Susteren

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LISE VAN SUSTEREN, MD, previously served as a clinical professor of psychiatry at Georgetown University. She is a go-to commentator about anxiety and trauma for television (including CNN, Good Morning America, NBC, VOA, and Fox News), radio (NPR, Minnesota Public Radio, and others), print media (including the Washington Post, the Wall Street Journal, Newsweek, the Huffington Post, and CQ Magazine), and online outlets (such as Live Science, U.S. News & World Report, Global Health NOW, and many others).

As a thought leader and activist, Dr. Van Susteren addresses issues related to trauma and emotional inflammation through her roles at the Earth Day Network and Physicians for Social Responsibility. She is considered an expert in the psychological effects of climate change.

Listen to Tami Simon's in-depth audio podcast interview with Dr. Lise Van Susteren:
Emotional Inflammation: A Condition of Our Time >>

Stacey Colino

STACEY COLINO is an award-winning writer specializing in health and psychology. Her work appears in U.S. News & World Report, Prevention, Family Circle, Parade, and Parents. She lives in Chevy Chase, MD.

Photo © Judy Licht

Also By Author

The Power of Mapping Your Emotions

It’s in everyone’s best interest to learn to remove the emotional blinders and identify emotions accurately, both the uncomfortable and the upbeat ones. After all, unpleasant emotions are normal and natural, a fundamental part of being human. Emotions fluctuate on a daily basis, often several times in a given day. If you didn’t experience negative feelings now and then, the positive ones wouldn’t be as noteworthy or joyful; your emotional life would likely be unnaturally narrow. You would also be deprived of the opportunity to glean important insights into yourself. Feelings, both the good and the bad, are silent messages, alerting you to pay attention to something in your personal or professional life, in your behavior, or in the world around you.

Instead of separating emotions into categories such as good or bad, positive or negative, happy or sad, it’s better to view all your emotions as useful information, as “evolutionarily evolved responses that are uniquely appropriate to specific situations,” says Karla McLaren, MEd, author of The Language of Emotions. “When you stop valencing, you’ll learn to empathically respond to what’s actually going on—and you’ll learn how to observe emotions without demonizing them or glorifying them.”

Being able to recognize and express what you’re feeling helps you better understand yourself (leading to greater self-knowledge); validate your emotions and tend to your own emotional needs; and take steps to address those feelings directly by communicating and responding to them effectively. Having emotional self-awareness can motivate you to make healthy changes in your life, take action to improve the world around you, and become more psychologically resilient—that is, better able to cope with crises and rebound from setbacks.

Learning to Unpack Your Emotions

For some people, engaging in free association can clear the cobwebs from their minds, almost like opening the cellar door to a musty basement and letting in light and fresh air. To do this, you might take a break and consider how you’re feeling about what you’re doing, reading, seeing, or thinking every few hours throughout the day. If a general word comes to mind—such as stressed, anxious, or angry—dig deeper and ask yourself what other emotions you might be feeling (maybe fear or annoyance) along with it. If you do this out loud in unedited, private moments, you might find yourself blurting out what you’re really thinking or feeling, revealing the emotions that are taking a lot of energy to keep inside. This is really about unpacking your suitcase of feelings, or untangling the knot of emotions that is taking up space inside you.

When you think about this in the abstract, it can be hard to pinpoint how you’re feeling. You may just see a swirling mass of a feeling quality such as “dread” or “foreboding” rather than recognizing the specific emotions you feel. To get to the root of your feelings, spend five minutes looking at the word cloud below—no more than five so that you don’t have time to filter your responses—and choose the emotions that resonate with your mood-state lately.

If reviewing these words evokes other feelings for you or if words or phrases that apply to you were not on this word cloud, jot these down in the blank word cloud that follows. Give yourself another five minutes to think about your recent state of mind and jot down phrases, images, or words that occur to you. This is your opportunity to personalize it without any limits or restrictions. If you feel stymied or draw a blank initially, think about your recent responses to current events or situations in your personal life or on the world stage. Try to be as honest as you can by focusing on how you’re really feeling when no one is watching—free-associate without judging, censoring, or revising what you write down.

Once you’ve finished your list, look at the order of the words you wrote down: Did they progress from all negative to increasingly hopeful? Do they portray an internal tension or friction in going back and forth between various feelings? If all the words are positive, consider the possibility that you may be in some degree of denial, focusing only on the window dressing rather than the emotions that lie beneath the surface. Also, consider this: Is there a pattern of shallow, visceral reactions that came out initially, followed by more complex thoughts and feelings? If so, think about whether you’re giving yourself enough time in your life to reflect. If you came out with highly intellectualized words or phrases first, it might suggest that you put on a bit of a facade when engaging with the world, and you might benefit from striving for a deeper engagement or familiarity with your emotions.

This is an excerpt from Emotional Inflammation: Discover Your Triggers and Reclaim Your Equilibrium During Anxious Times by Lise Van Susteren, MD, and Stacey Colino.

Buy your copy of Emotional Inflammation at your favorite bookseller!
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What Triggers Your Emotional Inflammation?

It’s time to start unraveling the mystery of you by exploring your current state of mind. Think of this as an adventure, a path toward greater self-understanding and self-compassion—and an expanded appreciation of the complexity of you. To get a sense of the modern-world issues that tend to rile or upset you, put on your imaginary miner’s hat and head into the depths of your mind to see what lies below your conscious awareness. (You may want to do this with a trusted friend or partner.) 

Consider your true feelings about the following subjects, without letting preconceived ideas about the right or politically correct way to think or feel about these subjects guide you; simply let your real feelings flow out of you in a free-association style. 

Have a journal and a piece of paper ready. As you read the following words and phrases, jot down the first three to five words or phrases that come to your mind in response (don’t edit or change what occurs to you instinctively):

  • • Climate crises 
  • • Me Too scandals 
  • • Human rights abuses (on a grand scale) 
  • • Political corruption 
  • • Racial, religious, gender, or political discrimination 
  • • Environmental threats (toxins in our midst) 
  • • Volatile financial circumstances 
  • • Natural disasters (wildfires, floods, storms) 
  • • International threats 
  • • Social divisiveness in this country
  • • Hate crimes 
  • • Nuclear weapons threats 
  • • Gun violence 

If other current events are triggering emotional inflammation for you, write them down in your journal or on a piece of paper.

Don’t worry if you feel put on the spot, thought-tied, and unable to come up with the right words to describe how you feel in response to the prompts listed above. Take a deep breath, exhale, and peruse this sample response. Rather than letting this person’s examples sway or influence you, try to use them as inspiration to unlock the floodgates on your true feelings. 

Now it’s your turn!

After you’ve completed your list, assign a value to each of these concerns in terms of their potency for you on a scale of 0 to 3 (with 0 being neutral and 3 being intense). Do this quickly so you don’t have too much time to think about it or second-guess your instinctive responses. Once you’ve finished this, place these triggers into a hierarchical list from a potency of 3 to 0, based on how they affect or resonate with you. This will give you a sense of what is likely to get you riled up these days.

If you want to dig a bit deeper, think about the way you responded to the descriptions of certain triggers—that you felt disgusted, violated, sad, and threatened when you thought about Me Too scandals, for example—then consider whether any situations from your past have evoked similar feelings for you. As you may see, emotional injuries or reverberations from the past can make you vulnerable to similar insults and assaults in the present. It’s almost as if you have an emotional ember lying beneath your consciousness, and it’s predisposed to flaring up from time to time. If you hear a single piece of distressing news and find yourself reacting surprisingly strongly to it, think about what else may be crashing around you or whether the news has somehow opened Pandora’s box and exposed you to a deep abyss of other fears and worries. Or it may be that a more superficial emotional injury is on the way to healing but then the scab gets ripped off and the wound bleeds again when another upsetting event occurs. 

As it happens, we often experience emotions in our bodies, and sometimes our bodies register those feelings before our minds do. So if you have trouble pinpointing how you’re feeling with words, you may want to scan your body for clues. When researchers in Finland performed a series of cross-cultural studies with 701 people from West European and East Asian cultures, they had the participants view various words, stories, movies, or facial expressions, then color specific regions on silhouettes of bodies where they felt activity increasing or decreasing while they viewed each stimulus. This exercise in mapping bodily sensations in response to emotions revealed that basic emotions—including anger, fear, disgust, happiness, sadness, and surprise—were associated with sensations of elevated activity in the upper chest, which likely reflects changes in breathing and heart rate. Increased sensations in the arms and torso were associated with anger. Decreased sensations in the arms and legs corresponded to sadness. And increased sensations in the gut (the digestive system) and throat were found primarily with disgust. The most fascinating revelation was that these effects rang true among people cross-culturally. 

So if you have a mental block that makes it difficult to recognize your emotional triggers (which some people do, in a subconscious effort to protect themselves from emotional discomfort), paying attention to your bodily sensations can give you clues about what you’re experiencing. Even if you are highly attuned to your emotional reactions, sometimes they can sneak up on you, and you might experience a particular bodily sensation before you are aware of the actual trigger or your response to it. That’s because we all have blind spots to reflexive emotional states we’re susceptible to experiencing. 

This is an excerpt from Emotional Inflammation: Discover Your Triggers and Reclaim Your Equilibrium During Anxious Times by Lise Van Susteren, MD, and Stacey Colino.

Buy your copy of Emotional Inflammation at your favorite bookseller!
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DIY Rose Essence and Heart Breathing Ritual

The heart chakra is the central integrating chamber of the chakra system. Through the healing power of love, all things eventually find their way to connection and wholeness. 

ANODEA JUDITH

Heart Medicine Rituals

The greatest lesson I have learned so far is to exist within my heart. This is a lifelong practice for me because, like many, I was not taught to inhabit my heart space. On a physical level, the general collective is not doing so well in our hearts. This is evidenced by the stark reality that heart disease is the leading cause of death worldwide. This high incidence of disease points to a deeper situation of the heart, but in order to be open to the possibility that more profound heart healing is necessary and possible, we must open our minds to a more metaphysical or energetic interpretation of what the heart is and what it does. Ancestrally, the heart held a much higher evolutionary significance, and as our consciousness split, we moved from inhabiting our hearts to glorifying our minds. Perhaps this disconnect can illuminate some clues for us to consider to reclaim more balance within our hearts, ourselves, and our world. 

Vibrationally, the heart contains the strongest electromagnetic field of any organ in the body. Transference of heart energy can occur in close proximity with another human or animal; and if you apply the theories of quantum entanglement and wave function collapse, transference of heart energy can resonate beyond space or time. Plants and the elements, too, can have a positive entrainment effect on the heart, reiterating the interconnectedness of all life and the organic balance nature engenders. In both traditional Chinese and Tibetan medicines, the heart is the mind. In TCM, grief is stored in the lungs and closely related to the heart. The Hopi defined harmony as one’s heartbeat in resonance with others and the Earth.

Our liberation is tied to the heart. The cost of liberation is unique to every person and is cosmically linked to each of us. The price of liberation varies for each individual, but we are given choices: in what we think, what we feel, what we believe, how we want to be. The inability to see choice is the unconsciousness of the fear-based toxic masculine that seeks to keep us disconnected and disempowered. 

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Our liberation depends largely on our ability to love unconditionally. Unconditional love means loving without circumstance or codependence. This can take different forms, from exiting a toxic relationship to taking more care of yourself. And it doesn’t stop there. If you want to get really free, you have to love yourself no matter what, and love all beings no matter what. Tall order? Yes. Impossible? No! While humans are conditioned to be in separation, plants (and animals) hold only unconditional love for all life. There are people on this Earth who radiate unconditional love, and when you are in their company, your heart is completely relaxed and open. For instance, my heart feels completely free when I am with people and animals who love me unconditionally. My heart also feels free in this way when I am in nature. Can you think of anyone who loves you unconditionally? Or perhaps it’s easier to think of an animal or pet? What if you loved yourself and everyone like that? What if you loved all your uncomfortable parts, illnesses, and neuroses like that?

EXERCISE: Making a Rose Essence and Heart Breathing Exercise

There are a few plants whose application is almost universal, and the rose is one such flower. Roses hold the frequency of unconditional love and have an affinity for the heart chakra. This ritual works best with either a wild growing or organically cultivated rose; it can be any species within the Rosa genus. Some of the lower vibratory states that can be addressed with rose include grief, loss, heartbreak, depression, and panic. 

This ritual is very simple. You’re going to combine the process for making your own medicine (see a simple how-to video here) using the rose of your choice, with the heart breathing exercise that follows. The heart breathing can be done while the flowers are in the water, working their magic. The heart energy you engage during the medicine-making process will become part of the energetic signature of your flower essence. After you bottle it and make the dosage bottle, take a few drops and see what you notice around your heart. Be sure to notate your findings. You now have a rose flower essence for your apothecary whenever you or someone else needs it. 

HEART BREATHING RITUAL

After you have placed the flowers in the bowl with the water, sit comfortably on the ground, if possible. Close your eyes or set your gaze low. Place both hands over your heart and begin to breathe into the heart space. Visualize the rose you are working with. Notice how the breath moves in and out of the heart—not forcing the air, just allowing it to move. See if you can sense into how the heart is feeling—in the front, in the back, all sides. Be sure to breathe into the back of the heart space. Notice how the heart feels when you place your awareness on it. See if it’s okay to allow whatever is arising, witnessing without judgment. 

After a few minutes, begin to bring the heart back into a neutral position. Thank your heart and the spirit of rose for sharing with you. Feel your body making contact with the Earth, deepen the breath, and slowly open your eyes.

The video on how to make your own flower essence medicine can be found here.

This is an excerpt from The Bloom Book: A Flower Essence Guide to Cosmic Balance by Heidi Smith.

Heidi Smith Bio

Bloom Book

Heidi Smith, MA, RH (AHG), is a psychosomatic therapist, registered herbalist, and flower essence practitioner. Within her private practice, Moon & Bloom, Heidi works collaboratively with her clients to empower greater balance, actualization, and soul-level 

healing within themselves. She is passionate about engaging both the spiritual and scientific dimensions of the plant kingdom, and sees plant medicine and ritual as radical ways to promote individual, collective, and planetary healing. She lives in Brooklyn, New York, with her partner and two cats. For more, visit moonandbloom.com.

 

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