My daughter's birthday she selected Adventure Island with a friend for her birthday celebration. Great idea, I thought, a fun way to spend the day and cool off in this Tampa heat. I made a list of what to bring and packed all the things. But not too many things because the lockers are small, I worried. What if I am bringing too much? What if we need something and I don't have it?

It was a hot day with the sun blazing. The waterpark was crowded with littles running from the splash pad to the pool and back again. My daughter and her friend had a plan - what rides they definitely wanted to go on first. But as I looked around, my mental chatter started. Where are we going to put our things? Do we wear our shoes on the water slide, if not, where do those go? Does everyone have sunscreen on? Are the water bottles in the shade? Will my bag fit into the locker?

Does this happen to you? You are supposed to be enjoying something but all of the planning, analyzing and What if's are too loud for your mind to relax. I call that mental chatter. QUIET DOWN, PLEASE!

Most anxious adults do not like surprises. So, we overthink everything. Hoping to anticipate what we need, what others need and how to keep everyone comfortable. But yikes, we're exhausted!

Fatigue is one thing. If I let my mental chatter drive the train of thoughts in my brain - I end up yelling and snapping at everyone. Ugh!

And this doesn't just happen on days when we have an outing. This can happen on a random Tuesday. I'm stressed and worrying. I am not enjoying the day or who I am with. Why? Because my mind is too busy problem-solving everyting. Even the things that all turn out fine!

What is step 1 of Mindfulness?

When you recognize that the anxiety, worry and stress are getting the best of you. You have done the first step of Mindfulness: pay attention.

Pay attention to the tension in your shoulders

Pay attention to the knot in your stomach

Pay attention to the ON switch of your mental chatter

Pay attention to the tone of voice you are using

Pay attention to your quick heated reactions

Pay attention to the facial expression of the person you are barking at

This awareness is the very first step to stopping the train!



What is step 2 of Mindfulness?

After you have recognized that your anxiety, worry and stress are impacting your thoughts, feelings, behaviors and relationship, you need to make a choice to change something. This is step 2 of Mindfulness - what do I need right now?

I need to soften my shoulders

I need to let out a big exhale breath

I need to look at the person I am talking to and give them respect

I need to walk away and cool off

I need to focus on right now and stop imagining what MIGHT happen

That's it. That's the second step of Mindfulness. You become aware of what you need - you realize what you are thinking about right now, you get in touch with what you are feeling right now and you understand what your body needs right now.

Staying in the Present Moment

I can't be perfect and neither can you. (Jesus was the only perfect human!). We can't anticipate every uncomfortable thing. We don't know all of the answers. We might make a mistake. We may not have packed everything we need. We need to focus on what is going on right now, right here.

Repeat this 3 times:

I can handle right now.

I can handle right now.

I can handle right now.

This returns your mind to what is right in front of you and helps you feel more in control (I know, we want to feel more control about many things! Someday, we will come to terms with the fact that we just don't have control).

Waterpark day saved by Mindfulness

So, I had to go through the steps of Mindfulness to bring me back to a relaxed mind and enjoy the day. First, I recognized that I was flooding with worries and what if's. I recognized that my body had tightened. I looked around and saw the kids laughing and giggling, they were having the time of their lives! It meant I need to snap out of my anxiety fog and join them!

I

Next, I softened my shoulders. I sat on the beach chair and let out a big exhale breath. I brought my mind's attention right to where I was and the colors around me - I see a blue towel, a yellow hat and green water slide. I softly said to myself, I can handle right now.

And you know what? We had a great day! We never lost anyone's flip flops. When the weather turned and we did have to leave, the kids thought this was another water attraction. And the memories will last forever.

So, my friend, if you can use Mindfulness strategies to help you reduce daily stress, then you can too can be the best version of you today! God bless you and your family.

Kathryn D. Gardner, LMHC, LCPC, PMH-C, CHC

Licensed Therapist in IL and FL

Certified Health Coach

Mom and Wife

Christian Catholic

Tampa, FL

Kathryn Gardner and Shayla Parker are licensed therapists that specialize in a holistic approach to anxiety and stress management. They provide top quality Individual counseling in Florida and Illinois, via Telehealth and in-person in Tampa, FL. You can feel stress relief and find your tranquility! Call or email today. www.FindYourTranquility.com