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Pine Ridge Pastoral Counseling Services, 504 E Fayette Street, Syracuse, NY (2026)

03/02/2026

DEALING WITH "TRUMP DERANGEMENT SYNDROME".

Feeling stressed because of upsetting headlines in the news is nothing new. Over the years, I've written about how to deal with numerous distressing media reports. Things like COVID-19, school shootings, and economic woes triggered panicked phone calls from folks seeking relief in counseling. (TIPS FOR PANIC | Pastoral Counseling Syracuse NY)

More recently, the phones are ringing, especially because of things like ICE's brutality, the Minneapolis shootings, and the withheld Epstein files. That said, something about these calls is different. Instead of an issue, folks express anger at Donald Trump. Not surprisingly, the most recent attack on Iran also spiked panicked calls

Ever since 2015, Republicans have labeled anxious reactions to Trump as "Trump Derangement Syndrome" (TDS).(Who is credited with coining the phrase 'Trump derangement syndrome' (TDS) by Republicans, and why has it gained popularity among pundits, politicians, and others in recent years? - Quora.) This pseudoscientific perjorative refers to a condition where a person is obsessed and fearful of Donald Trump. (To be clear, the authoritative Diagnostic and Statistical Manual does not recognize this phenomenon as a psychological disorder.)

My concern today is to stress that to be obsessed, i.e., to be worried about disturbing Trump's actions, is not necessarily pathological. Quite opposite. Under certain unusually dangerous conditions, not being obsessed is a state of denial. The difference between an unhealthy and healthy obsession is simple. Unhealthy obsessions are stuck and do not produce results. healthy ones, do.

Therefore, given the number of distressed calls, I think it is helpful to understand how healthy obsessions function. I then want to offer some tips for dealing with them.

Obsessions and Anxiety

Although counterintuitive, an obsession makes overwhelming anxiety manageable. Intrusive and unwanted thoughts serve to define and narrow an amorphous dread. An obsession focuses on the problem, making it manageable. In doing so, it provides understanding and a sense of control. This sense of control calms the experience of panic and being overwhelmed.

Please understand that the object of obsession, however, is not the problem. It provides a sense of control to distract one from the unsettling reality, which may, in fact, be beyond their control. For example, in Melville's Moby Dick, Capt. Ahab is obsessed with killing the white whale that took his leg. His obsession distracted him from the existential terror of the tragedy of his loss and the ultimate meaninglessness of life.

With respect to TDS, the president is the obsessive object that draws attention to the perceived failings of one person rather than to the underlying problem, i.e., an increasingly polarized electorate, sharply divided over Issues like human rights, climate change, and attacks on science.

Above all, I want to stress that good people can disagree about politics, just as they can about anything else, and just because you disagree doesn't mean one of you must be crazy. In light of so many disagreements, fear is not necessarily a psychological disorder. It can also be a healthy reaction to a perceived threat. For some, the feared reality is that America is losing its way and it is no longer a force for good in the world ?

Tips for Dealing with Increased Political Anxiety
-- Be Mindful of your own History of Trauma and Anxiety

As with all intense reactions, it is important to put your reaction in context. Check out your own personal history with anxiety and reality-test your fears. It is important to identify exaggerations and over-reactions and accurately assess the source of the threat; is it primarily from the present or the past? In doing so, one may assess if one's reaction is rational or distorted.

-- Accept that Your Worry is Rational and the Threat is Real

After reality-testing your fears, look at the data. You need to trust not only your gut but also search for the facts. The extraordinary event of our time can sometimes make us wonder whether we are being irrational. Fortunately, there is reliable data to support you. Many historians and presidential scholars agree that Donald Trump's presidency is concerning. (Biden vs. Trump is not a close call in historians' Presidents Day survey : NPR}

-- Limit Your Exposure to the Media

While it's important to stay informed, don't overdo it. It is easy to get hooked on reports that can bring you down emotionally. Likewise, monitor how you're feeling while listening to the news. If you start to feel upset or angry, change the channel or turn it off. Too much exposure to provocative material not onlymake you feel bad but also corrupts your ability to think clearly and calmly.

-- Join Together with Like-Minded Souls

Confronting evil is not only difficult, but it is also exhausting and taxing on our mental health. Given the powerful forces, it is easy to become overwhelmed and discouraged. Therefore, don't go it alone. Connect with others who share your concerns and are willing to protest to make their voices heard.

You will be pleasantly surprised by how good and self-affirming it feels to be and talk with others who are working for the same goals. You will realize you are not alone and your concerns are shared by others. Fortunately, the internet makes it easy to find like-minded groups and activities. Getting together to demonstrate your beliefs not only sends a message to politicians but also uplifts and invigorates your spirit.

-- Do What You Can Do: Support Local Candidates and Vote.

Although the challenge is great, there are things you can do to make a difference. Work for good candidates and in November, go to the polls and vote. Working together with others to restore moral government will help you cope with stress and ensure a better future for our nation.

Rev. Michael Heath, LMHC, Fellow AAPC 3 2 2026

www.revmichaelheath.com

02/16/2026

Some Post-Valentines Day Thoughts on Mature Love

Even though Valentine's Day is past, it's not too late to think about love; it is an opportunity to go beyond the hearts and flowers of the holiday and consider love's deeper significance.

As a therapist, I know that lasting, mature love is much more than desire. The kind of love that sustains a marriage goes beyond simple attraction. With that in mind, I want to share some thoughts on mature love and offer tips for nurturing true intimacy in a relationship.

The Complex Nature of Love and Desire

Indeed, love is not a simple experience. Unfortunately, the English word does not reveal its nuances. By contrast, the Greek language has five different words to express the different kinds of love:

-- Eros, for s*xual desire. -- Storge for the instinctual love for one's children, -- Philia for brotherly or friendship love, -- Agape for unconditional, selfless, divine love for others, and -- Pragma for the mature, secure, committed love between husband and wife.

The components of mature love.

With this understanding, it is important to emphasize that the kind of love needed to sustain an adult relationship in marriage is a combination of three types of love: Eros, Philia and Pragma.

Understanding Eros and PEA

While everyone knows what the erotic feels like, most don't understand it's underlying chemistry. The hormone-like substance called phenylethyamine (PEA) creates s*xual excitement that comes with a new romance.

While exciting, the effects tend to decline over time. The decline occurs because, like with alcohol, more and more PEA is needed to create the sensations. Since the brain cannot keep up with the ever-growing demand, once its maximum output capacity is reached, the intensity of the sensation wanes.

Philia , Pragma and Oxytocin

The strong bonds of close friendship and marriage are, in part, due to the effects of Oxytocin, also known as the cuddle hormone. The good news, however, unlike PEA, the effects of Oxytocin do not decline. Unlike PEA, the effects of Oxytocin do not diminish but grow stronger over time.

Apart from chemistry, friendship and marriage also involve emotional vulnerability and commitment that eros does not. Mutual vulnerability, i.e.the willingness to show one's true self, including weaknesses or feelings, despite the risk of being hurt or criticized, creates true intimacy. True intimacy sustains relationships.

Anxiety and the challenge of being vulnerable.

To begin, humans are by nature anxious. Our natural state is to be emotionally defended and closed, not open. Being vulnerable is not natural.

Put another way, mature love conquers the innate fear of vulnerability. Further, childhood wounds compound this anxiety. V’Day for the rest of us. | Pastoral Counseling Syracuse NY

To repeat, vulnerability is the key ingredient of mature love and intimacy. Wow! The Link Between Love & Vulnerability - Lead Life Well. Given its importance, here are some tips to help you develop this skill with your close friends or partner.

5 Tipsfor being vulnerable with your partner.

-- Remember, it's okay to not be strong or to feel anxious or afraid.

Too many times, folks think they have to be perfect or always strong or to be acceptable to their partner. Men especially need to learn that sometimes being weak is normal and not something to hide. Remember, intimacy in a relationship means showing all of what you think and feel, not just the good or the strong.

-- Tell your friend or partner that you want to be more emotionally intimate.

Mutually deciding to make vulnerability a goal is a good way to begin the process. It's important not to assume and check with your partner if they want to be vulnerable with you. Also, it's helpful to talk about how you feel about expressing feelings.

-- Acknowledge that talking about feelings is scary.

One of the hard parts of becoming vulnerable is that, even though part of you wants to be more vulnerable, another part is uncomfortable doing it. If this is difficult for you, admit it. Becoming vulnerable is a process that starts wherever you are and progresses from there.

-- Develop some conversational ground-rules.

It's essential to have some basic ground rules to guide emotionally sensitive conversations. For example, it is helpful to agree on things like when to talk, not to interrupt, no name-calling or yelling, using I-statements, and how to signal when one person needs to end the conversation.

-- Have realistic expectations.

It's also important to have realistic expectations about having vulnerable conversations. They don't happen all of the time, and just because one of you wants to talk doesn't mean that the other person is in a good place to listen. Also, recognizing that learning a new skill takes time and doesn't always go smoothly will help you avoid becoming discouraged.

That said, it's a good idea to start with small, non-threatening disclosures. Rome wasn't built in a day, and learning to be vulnerable doesn't happen overnight. As always, getting professional help from an experienced therapist can be helpful if things don't go well.

_______________________________________________________________________

Learning to be vulnerable with a close friend or partner is an important step in the maturation of a loving relationship. Indeed, the profound closeness that comes from speaking openly with the one you love is one of the greatest joys of life.

Rev. Michael Health, LMHC, Fellow AAPC 2 16 2026

www.revmichaelheath.com

01/16/2026

SOME THOUGHTS ON MEN AND LISTENING

Over the years, I've found that it's difficult for men to listen to their wives, i.e., to really hear what she is trying say. Part of the problem is that men and women are psychologically different.

Fundamental differences

A fundamental difference in their emotional makeup creates misunderstanding. According to the Myers-Briggs Personality Type Indicator, 75% of men are, by nature, Ts (thinkers and problem solvers). On the other hand, 75% of women are Fs (primarily concerned with feelings and getting along).16 Personality Test, discover your personality type, gain insights into potential, interpersonal relationships and career development | 16PersonalityLab AI

These different character traits result in different understandings of what talking is for. That is, men listen for a problem. When women talk to their mates, they tend to express their emotions. Men seek to solve a problem while women want to be heard and connected to their partner. While men often assume that their mates want answers but their partners often really just want empathy. Becoming a Good Listener: From Advice Giving to Non-Anxious Listener | Pastoral Counseling Syracuse NY

You see how the wires get crossed. For example, after a man listens and offers what he thinks is a good suggestion, instead of being thanked, his wife accuses him of being controlling and of telling her what to do. Indeed, he didn't understand the upset she was feeling and jumped ahead to trying to solve her problem, even though she hadn't asked him to.

** (I am not suggesting that men are the only problem when it comes to having intimate communication. Often, women are not direct when they speak and don't explicitly say what they need. We'll take this up another time,)

Fortunately, most men are educable and can learn to decode indirect messages and find the underlying feeling tone. However, learning to be empathically present in conversation is more complicated than it\ first appears. https://www.psychologytoday.com/us/blog/he-speaks-she-speaks/201602/are-men-really-lousy-listeners

Here are some tips to help you learn to be a better, more empathic listener:

1) Listen for the emotional tone first.

The good news about becoming an empathic listener is that it's less work. Instead of always solving things, what is really needed is to relax and allow the other person to talk without interruption or criticism.

Even when asked a direct question, men must not be fooled. They need to hear the emotional context and respond to it first. For example, imagine a woman who returns home from the salon after having her hair done by a new stylist. She greets her husband and says, "How do I look ?"

Although this may look like a simple question or even a trivial attempt to fish for a compliment, most likely it's an indirect plea for reassurance that she is not hideous. Remember, in order to be helpful and supportive to your mate, you need to understand and connect with what she is feeling.

To connect, you don't even have to talk. Your body language, facial expression, and gentle sounds convey your caring and compassion for her experience.

2) If you don't understand what she wants, ask.

Another major problem for men is the macho notion that asking for help is a sign of weakness. Nonsense. When talking to your wife, if you're not sure whether she wants help with a problem or just wants to talk, ask her.

There is nothing wrong with being honest and direct with your mate. Be specific and describe your confusion or uncertainty. She won't think less of you for wanting clarification and doing so can prevent misunderstanding and conflicts. .

3) Admit your discomfort with your own emotions.

Being present in a non-anxious way, not just putting other thoughts out of your head and paying attention. Real empathy comes from being able to access and feel your own emotions, something many men are not familiar with or comfortable with.

If you have trouble accessing your feelings, hearing, and connecting emotionally with your mate won't be easy. Most men have not been raised to pay attention to their emotions.

Okay, don't pretend, start from where you are. An important step on the path to empathic listening is to admit and acknowledge the difficulty you have with your feelings.

From there, think about how emotions were expressed in your family growing up. Likewise, it'is helpful to recall your own history with difficult emotions. You can handle the pain. Many folks learned to avoid their feelings because of bad experiences they had as children.

Often, children have learned that it was not safe or acceptable to be with or reveal their feelings. Being aware of these experiences can increase your mindfulness and provide clues on how to learn to be more comfortable with your and your partner's feelings.

As you recall these times, remember you are an adult now and have more resources to deal with dystress than you did as a youngster.

4) Share your emotional history with your partner.

As you start to unpack your emotional journey,, share it with your partner and ask to know hers. It is important to understand if she has had emotional trauma, too. Unfortunately, partners' trauma can team up and trigger irrational and unpleasant exchanges.

Being aware of each other's pasts can help both of you understand each other better and find new ways to communicate.

5) If needed, seek professional help.

Sometimes, past trauma can make simple-sounding advice feel overwhelming. Talking to a therapist, either individually or conjointly, can make a big difference and transform difficult conversations into meaningful moments of connection.

_____________________________________________________________

Again, the good news for men is that, with a little practice, you can become a much better listener by developing new skills. Recognizing the possibility for improvement promotes hope, increases better communication, and deepens intimacy.

Rev. Michael Heath, LMHC. Fellow AAPC 1 15 2026

www.revmiichaleheath.com

01/07/2026

Okay, it’s the beginning of the new year and many folks are energized and filled with lots of good ideas and resolutions to improve their lives. Numerous studies show, however, that, despite good intentions, most plans for change fall apart in the first week . New Year’s Resolutions | Pastoral Counseling Syracuse NY

Don’t get me wrong; I believe that dramatic change is possible and worth the effort. But, from my 47 years of experience helping people to change, I have learned why many efforts to change fail. The Psychology Behind Why New Year’s Resolutions Fail

The typical cliches, like a person "didn't try hard enough" or that they lacked "willpower", miss the point. In fact, significant change is difficult. Significant change is complicated and influenced by unconscious factors. Indeed, unconscious conflicts are why so many of the self-help books don't work. It's not that their advice isn't sound; factors about which we are unaware, our factors interfere.

Most often, they don't work because changes we are aware of and want to make are tied to old conflicts we are unaware of. So, if one has had trouble reaching a life-change goal, some personal exploration beneath one's conscious surface will be necessary to succeed.

-- Think of an Iceberg

An image that helps conceptualize unconscious obstacles to change is an iceberg. There is much more to the challenge of changing below the water line than above it. Thus, it is necessary to look beneath the surface to fully understand both why efforts failed and what is necessary to succeed.

Some Questions to Help You Look Beneath the Surface

Since many people attempt to make changes with an inadequate understanding of the problems involved and without it is no wonder the success rate is so low. Here are some important questions that will help you peek below the surface if you want to increase your odds of succeeding:

Do you really want to change?

Seriously, I know that sometimes you may think that you want to change but , in fact, your real motivation may be that you think you ought to or have to change. Many people say they want to lose weight but if they are honest, they really don't.

And here is the thing: real change only happens when a person sincerely wants to change. Just because a person understands that making a change would be a good idea, or even necessary, does not mean the person really wants to change.

Research shows that trying to force yourself to do something that you really don’t want to do doesn’t work. Further, it often results in resentment, which could even make the issue that you’re trying to deal with worse.

Are there reasons not to change ?

So, before beginning, be honest with yourself. Pay attention to and address any conflicting or negative feelings you may have. We often try to do things we are not completely on board with. It is important to assess any reservations and not ignore them.

Is this a good time to make a significant change in your life ?

Just because a person wants to change doesn’t mean that all of the stars are properly aligned to do so. Timing is very important when making major life changes. Apart from individual desire, other factors such as time, money, health, etc., are also critical to success.

Having the patience to wait for the right time is an important factor when making major life changes. Real progress is rarely the result of an impulsive action or simply feeling in the mood. Instead, it is rather the result of sustained behavior over a long period of time.

Are there significant unresolved emotional obstacles that block the way to making changes ?

Apart from motivation and good timing, another important factor is unresolved psychological problems, which might obstruct or make a profound change more difficult.

The steps to breaking old bad habits or sustaining new, good ones are rational and straightforward. Implementing them, however, is not. It is crucial to understand and address the irrational obstacles that frustrate your goals .

For example, if a person wants to lose weight, the solution is obvious: eat less and exercise more. But if a person uses food to calm their anxiety, s/he must first figure out another way to deal with the anxiety,

How strong is your support network ?

Major lifestyle changes are rarely accomplished in isolation. Everyone needs support and encouragement. Doing it all by yourself rarely works. Thus, before beginning, make sure that your partner, friends, family, and a counselor, doctor, or other helping professionals are in place to support you along the way.

Seeing people change and improve their lives is a source of great satisfaction for me as a therapist. It is essential to understand that the desired behavioral change is just the tip of the iceberg. Understanding and addressing the complex labyrinth of emotional issues beneath the surface is the key to meaningful and lasting change.

Rev. Michael Heath, LMHC, Fellow AAPC 1/ 7/ 2026

www.revmichaelheath.com

12/15/2025

LEARNING FROM MARTHA - Tips for Reducing Holiday Stress

Over the past few years, it has become a custom at holiday times to reflect on the story of Mary and Martha (Luke 10:38-42). This story provides helpful insight to reduce the stress of family gatherings. Easing Holiday Stress | Pastoral Counseling Syracuse NY

Not surprisingly, modern stress management techniques utilize their timeless insights. Better Ways to Manage Your Holiday Stress | Psychology Today. In keeping with that tradition, I want to focus on Martha and show how her experience can help us to lower our level of anxiety and better deal with the stress that get-togethers can bring.

The Story

To refresh your memory, here is the text of Luke's timeless account of Martha's encounter with Jesus: "Now as they went on their way, he entered a village; and a woman named Martha received him into her house. 39 And she had a sister called Mary, who sat at the Lord’s feet and listened to his teaching. 40

But Martha was distracted with much serving, and she went to him and said, “Lord, do you not care that my sister has left me to serve alone? Tell her then to help me.” 41 But the Lord answered her, “Martha, Martha, you are anxious and troubled about many things; 42 one thing is needful.[a] Mary has chosen the good portion, which shall not be taken away from her.”

Applying The Story to Our Lives

Even a quick review reveals the relevance of this brief but poignant story. The incident exposes a universal human dilemma, i.e., how quickly tension between family members can explode.

Although Martha was eager to please her guests, her distress and resentment toward her sister got the best of her. As a result, resentment led her to overlook the occasion's larger significance, to be angry with her sister, and to snap at Jesus.

Rather than examining family dynamics, however, I want to focus on how stress can distort our experience and behavior. Also, I want to highlight how Jesus responded to Martha's outburst. He did not react to her crossness in kind. Instead, he calmly identified her anxiety with compassion.

Both Martha's reaction and Jesus' response provide helpful clues for dealing with our stressful holiday situations.

Understanding the Anger

It is crucial to understand that Martha is a good woman. She was a woman of standing in the community and owned her own house. When she invited Jesus and his disciples into her home, I'm sure she intended to have a wonderful time with them. She didn't intend to lose it.

That said, anyone who has siblings knows how tense things can get out of hand. Apart from familial relationships, entertaining is complicated and attending to all of the details can become overwhelming. Martha's outburst to Jesus was an expression of her becoming overwhelmed.

Too often, we become critical of those who become over-stressed or of ourselves for not keeping it together. Thus, it's crucial to remember that anyone in the right circumstances can lose it. Keeping our emotional vulnerability in mind helps us to empathize rather than retaliate.

Dealing with Anger - First Calm Things Down

In response to Martha's anger, Jesus turns to her with understanding and compassion, calling her by name and identifying the real problem. When dealing with tense family situations, it is essential first to calm the situation.

Given that Luke's text is brief, one can trust that Jesus was compassionate when engaging Martha. I imagine he took her hand or hugged her to calm her distress.

When one experiences the love and acceptance of another person, it calms fears. Acceptance calms not only the emotional experience of panic but also shuts off the release of stress hormones like cortisol and adrenaline.

Regaining Perspective

As we have written before, one of the problematic aspects of being human is that stress reactions in the limbic system can block our access to the reasonable part of our brain, the medial prefrontal cortex. And here is the good news: When the all-clear is felt, access to the human part of our brain is restored and perspective is regained.

Had Luke's narrative continued, I can imagine Martha breaking into tears and Jesus comforting her. Once calmed, I can see her apologizing for her unpleasant reaction. Likewise, I imagine that because of Jesus' loving compassion, emotions cooled and the gathering was redeemed.

It's important to realize that the ultimate takeaway from this story is positive. The reality of human nature is that bad situations can be redeemed with love and understanding.

When tempers flare, step back. Identify the stressors that are causing the problem. Remember, there is love underneath the frustration. These simple steps help keep matters from escalating.

After all, the point of holiday get-togethers is to celebrate the love, family and friends. It's ironic but true that sometimes, in the midst of family conflicts, it's difficult to remember the love that is felt.

Fortunately, even when things go south, they can be redeemed. With a little practice, you can learn to calm, step back, and reconnect with the love that you feel.

Happy Holidays!

The Rev. Michael Heath, LMHC, Fellow AAPC December 15, 2025

www.revmichaelheath.com

12/04/2025

THE INTENTIONAL SIGH .

Everyone knows what a sigh is. But, just in case you've never really thought about it, and to be clear, a sigh is a natural, involuntary occurrence that is expressed as an audible exhaling of the breath ... as in ahhh.

Typically, sighs express either exhaustion, sadness, or relief. Whatever the feeling, there is a physical release and a sensation of relaxation. And that is the point. Today, I want to talk about intentional sighing and how it can provide immediate stress relief in moments of emotional duress or panic.

Of course, there are a variety of breathing exercises used to manage stress and anxiety, https://revmichaelheath.com/tips-for-panic/ Some of them are complicated and or require being in a quiet space to do them. An important advantage of the intentional sigh is its simplicity and that it can be used anywhere at any time.

How to do an intentional sigh ?

An intentional sigh is sometimes called the physiological sigh. It is like a natural sigh except you can choose (intend) to employ when it's needed. The Science of Physiological Sigh: Insights from Huberman Lab - PsychSolutions, Inc - Therapy In Edmonton, AB T5M 4C9

To do an intentional sigh, all you have to do is take 2 quick breaths followed by a long exhale. That's it!

When to employ an intentional sigh ?

The key to the effectiveness of the intentional sigh is timing. You focus on your breathing as soon as you recognize that you are becoming upset. Becoming aware of brewing upsets starts with paying attention to muscular tension in your body.

Often, physical reaction precedes feeling stressed. For example, some folks will express stress as muscular tension in their chest or stomach area. Others may feel tightness in their shoulders or lower back. Still others may experience headaches or a clenching of their jaw or fist.

Wherever you feel the tension, you can learn to interpret the sensations as a stress alarm sounding. At this time, the alarm can remind you of your stress response and remind you to take an intentional breath.

In addition to learning how to short-circuit emotional overload, it's also helpful to understand what happens in our bodies when we feel stressed.

The basics of emotional stress ?

Emotional stress is a dysphoric response to a disappointment or perceived threat. It is experienced with feelings of anger, fear, anxiety or depression.

Every day life involves dealing with some stressors, but stress becomes a serious problem when it persists unabated and is compounded by multiple factors. If not treated, stress can lead to not only emotional disorders but also physical ones.

Here is how our brain processes stress and creates our emotional responses to it.

Our limbic system

While we tend to think of our brain as the medial prefrontal cortex, which is the center of our personal awareness and the part that allows us to think and create,

While true, our brain is also made up of a more primitive neurological network called the limbic system. The limbic system is a complex system of nerves near the edge of the cortex, concerned with instinct and mood. It controls the basic emotions (fear, pleasure, anger) and drives (hunger, s*x, dominance, care of offspring). what is the limbic system - Google Search

The limbic system operates outside of our consciousness. For example, it keeps us alive by telling our heart to beat and our lungs to breathe, as well as our stomach and intestines to digest food.

The Amygdala and Autonomic Nervous System

The crucial parts of the limbic system that influence our emotions and reactions to stress are the amygdala and the autonomic nervous system (ANS). They work in tandem to scan for danger throughout our five senses. When detected, the amygdala sounds the alarm. Likewise, the sympathetic branch of the ANS swings into action, preparing the body for a fight-or-flight response.

In addition to making the conscious brain aware of the threat, the amygdala generates the emotions of fear and anxiety, and the ANS releases the stress hormones of Adrenaline and Cortisol. The hormones increase blood flow, strength, and suppress pain.

Physically, the experience of fear and or anxiety changes breathing patterns. Respiration becomes rapid, shallow, and not fully exhaled.

Think of someone who is panicked or startled. Unlike a slow, relaxed sigh, stressed breathing is like a startled gasp wherein more air is taken in. The increase in oxygen, which results from rapid, deep breathing, optimizes the fight-or-flight response.

The Parasympathetic Nervous System

The intentional sigh is a function of the other branch of the ANS, the parasympathetic system. In contrast to the sympathetic system, which amps up the body, the parasympathetic system calms it down. Exhaling engages the parasympathetic nervous system and gives the all-clear, which in turn shuts off the release of the stress hormones.

______________________________________________________________

While not magic, the intentional sight can provide an essential interruption for someone on the verge of "losing" it. This break can allow for a shift to a more mindful perspective, which may then employ other stress relief practices.

Breaking the panic cycle can prevent serious emotional dysregulation and inappropriate reactions and help a person to self-regulate and regain self-control.

Rev. Michael Heath, LMHC, Fellow AAPC December 4, 2025

www.revmichaelheath.com

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