I am so humbled and thankful for the support and friendships made in the writing and release of my memoir, Frida and Me.

Gifts of Frida have been given along with healing of the heart and connection to many,just like me,struggling with PTSD.
I get messages all the time how my story has helped give others a hope and prayer for their own journeys, thus fulfilling my intention of writing this book.

I encourage anyone struggling with mental health issues to give my story a read for understanding how art can be a very powerful tool to address all the words tucked deep within. Expression can have a voice through image and be released for a path to peace within.

Art was my game changer after my bus wreck in Mexico and years of struggling with PTSD. Frida Kahlo,also in a bus wreck in Mexico, gave me permission to view my pain differently through art and validated the brokenness I hid from. That acknowledgment renewed my self respect and allowed me to connect to the world again on a path of healing and fulfillment.

Writing this memoir was indeed difficult and I questioned myself daily as to whether to share the intensity which was my life. Now, I am very happy I did because so many of you have benefited and supported me in this journey. I wrote Frida and Me in hopes of easing the struggle from PTSD and present art as a tool for mental health recovery.

Again, thank you friends and May we all find peace!!!!! Share with anyone touched by trauma and their support systems.

Art heals!!!

                                                                    2022, can you believe it? 
 
I always thought the older I got, the slower time would go, but I have been very wrong in that expectation, it seems to go faster! But then again, time is really just a concept so learning to live in the present is the best medicine for keeping up.

Many changes are upon our societies and can be very difficult, especially for those with a trauma background. PTSD is already a wild ride, so the ups and downs of life challenges are more difficult and likely to trigger and destabilize one’s path. Remaining grounded and present are the best tools to manage the onslaught threatening a peaceful life. 
 
Here are 5 simple ideas to help:

1. Breathe Deep
I know you hear this all the time, but it is the most immediate way to slow down anxiety and stress, especially when triggered or overwhelmed. The increased oxygen slows down the heart, fuels the brain and opens a door to release stress. An exhale pushes it out of the body and allows a fresh breath to wash through the body and fuel calm. Calm allows us to think more clearly and make choices vs. reacting, which can inevitably take us down a rabbit hole and keep us lost in our own darkness.
Following your breath is a way to be present in the moment, what is more accessible than a deep inhale and exhale? No matter where you are, the breath is with you. Practice in traffic when that person cuts you off, or when someone makes a snide comment, or when you are in line and have to wait….countless opportunities to practice greet us daily, so pay attention to the gift of breath and its benefits.

Art Tool: Feel the toxic energy, what color is it? Visualize blowing it out on exhale and breathe in the color you crave from the ground you stand on, through your body to the top of your head and release to the ethers. Repeat as often as you can until you feel a shift.


2. Change Your Environment
 PTSD response can be aided by changing your surroundings. Let’s say your boss puts the pressure on and suddenly the chest tightens, gut squirms and everything goes out of focus. Get yourself somewhere safe; the restroom, outside, a trusted colleagues office…breath deep and get centered. Maybe at your family dinner they begin criticizing your choices, take a break and walk away for 5-10 minutes. Tell them you need to do this or you will spiral down, they must learn this is a good thing and that you are not running away but taking care of yourself. If it is not a safe place to return to, that’s ok, do what is needed to keep yourself safe and stable. Again, part of this is not only learning how to do this, but teaching those around you what you need…they know you are suffering but are clueless how to help. 

Art Tool: Take a 3 minute vacation.
Remember your favorite place or vacation. Close your eyes and be there for 3 minutes. Keep a photo, souvenir or item in your purse or phone to jog your memory. 


3. Exercise & Nature
When triggered, I feel like I am going to explode. My morning walk outside in nature serves many purposes to help. Exercise helps circulate stagnant thoughts and feelings, washes us with endorphins (good for depression, pain, stress), provides prospective and a sense of place, strengthens our body systems, inspires creativity, gets us outside of our walls and, of course, uses our breath.

Exercise of any type, and in any location, is beneficial to PTSD management. Along with all the benefits listed above, body movement helps with insomnia and appetite. Working out frantic anxiety and stress through exercise also reduces conflict, because you are too tired to argue and have taken the edge off of what’s stimulating the struggle.

Art tool: Keep an eye out for inspiration from nature or environment ... take a picture, find an object to make something with, use this time to do color cleansing with your breath, plan your next creative act whether it’s cooking, singing, art etc.


4. Routine
Unexpected changes and lack of a regular routine can create havoc for PTSD management. The exciting chaos I used to be addicted to caused much instability and difficulty for my mind and body. Once I learned self-care, I was better in tune with my broken body and spirit, therefore, able to make decisions that worked for the new normal. 
 
It is a work in progress, but once that routine is forged it becomes the blueprint for peace and well-being. Eating, exercise, communication, work, and play…everything works better if one knows what to expect (within reason) and sets life’s rhythm to that tempo.

Those around you may not like the new tempo, but again, they need to be taught how these choices are good for you. This, in turn, is good for them because you will be more whole and true to yourself, therefore more able to be there for them. 
 
In many cases, those around you will not be able to get this, so find ways to work around them to maintain your routine or it may require boundary setting to stay present within.

Art tool: Check in with yourself daily with this simple activity.
Take a piece of paper (colored or not) and 2 crayons. For 3 minutes, doodle how you feel at the moment. Then turn the paper over and write about it for 3 minutes.

Circle the power words and make another with those words in mind. This simple activity is very grounding and telling of what is on your mind and in your heart. Just knowing this helps to be more centered and present.


5. Creativity
Of course art and creativity nurture staying present. The making process keeps you in the moment, uses the senses to connect, speaks to the unspoken self within, provides a map for yourself and others to see, can create beauty from pain, helps expression, and validates the gift you are. Each of these benefits encourages better self-esteem and willingness to be in the present versus avoidance.

Art tool: Establish a habit to do something creative and commit to it. It can be 10 minutes or 5 hours, whatever you can do, but do it. When I started to write, I didn’t start because I didn’t know what to say. An English professor told me it didn’t matter but what did matter was to do it regularly, write whatever I want, in order to establish the habit. It worked!
 
 I look forward to a year full of friendships and creative acts for us all!!!!
ART HEALS!