by Jenny Leigh Hodgins
This month, YourCreativeChord Podcast will feature my conversation with guest, Dr. Tara Sanderson, a “Licensed Psychologist, Author, and Clinical Supervisor in Oregon.” The podcast will post in two episodes on March 17 and 31.
LISTEN to EPISODE 1 HERE.
Dr. Sanderson has been “helping people learn the skills to live their best lives” for more than 20 years. I read her new book, "Too Much, Not Enough A guide to decreasing anxiety and finding balance through intentional choices," and reviewed it earlier here.
I invited Dr. Sanderson to be a guest on my podcast because her experience as a counselor and someone who wrestles with perfectionism and anxiety, is perfectly in sync with nurturing creativity and inspiration.
The Dance Between Anxiety And Creative Flow
Getting or staying inspired sometimes comes with its own brand of anxieties for many creative people. I wanted to tap Dr. Sanderson's expertise on addressing this kind of negative self-talk.
We dove into the strategies she put forth in her book about decreasing anxiety. She shared a mindfulness tool she learned in a workshop, called SOBER:
S = Stop
O = Observe
B = Breathe
E = Examine the options
R = Respond
In our chat, Dr. Sanderson walked me through how to use each step of the SOBER tool. Our conversation is relevant for those who struggle with perfectionism, overachieving, anxiety, depression, and “the inner critic.”
E Is For Examine Options Versus Extreme Emotion
The step 'E' in SOBER particularly struck me as useful for those prone to anxiety or perfectionism. Examining the options within a particular scenario is a solid strategy for getting out of extreme, black-and-white thinking that is common for someone in an anxious state.
Dr. Sanderson demonstrated the use of initiating a dialogue with the 'inner critic.’ This inner voice, or self-talk, typically presents an extremely negative option.
Dr. Sanderson’s technique suggests brainstorming five different options versus the one negative option, opening the opportunity for making choices that feel better. Addressing this internal voice directly with alternate options instead of the one extreme reaction commonly offered by the ‘inner critic’ opens the mental space for calm, reason, and a better outcome.
3 Keys For Inspiring Bumperstickers
Dr. Sanderson's technique for handling a stressful choice is to follow the SOBER steps until you're able to respond in a way that's 'on purpose,' 'non-judgmental,' and 'fully present.' I joked that each of these slogans would make great posters or bumperstickers!
Seriously, can you imagine being stuck in constant traffic. You pull up behind a car, fuming frustration at the waste of time to get from point A to point B. Suddenly you see the bumpersticker in front of you, “Fully Present.”
Wow, what a difference that could make on blood pressure, mood, and productive energy! But, I digress…
It struck me that Dr. Sanderson’s approach with these three key points in mind when addressing a challenge is in dramatic yet calming contrast to the knee-jerk extreme emotional reactions we tend to roll with when anxious about something.
Our discussion of the mindfulness tools Dr. Sanderson uses both with herself and within her work as a counselor offers tremendous value for those eager to become less stressed.
Walk-Through For Self-Publishing Your Book
I also asked Dr. Sanderson to walk through her process for writing her new book on decreasing anxiety. She shared from idea conception, writing practice, to promotion, publishing and launching her book.
As I'm writing several nonfiction books under the 'nurturing creativity and inspiration' umbrella, to self-publish those soon on Amazon (and build courses based on them), it was fun to hear how Dr. Sanderson worked through her first book publishing process.
She also shared her process for creating an audio version of her book (which is available on Audible), and a second book to be co-written with her husband is in progress.
In this digital age, the options to publish a book are vastly different from the era of traditional publishing. Dr. Sanderson and I talked about the different ways writers could potentially get their story out or offer value through a book.
Whether you're an author, aspiring writer, or a reader who appreciates good books, this part of our chat illuminates the self-publishing and creative process for writing a book.
LISTEN to EPISODE 1 HERE.
Tune in Tuesday, March 31 for Part 2 of 2 episodes of YourCreativeChord Podcast to hear my in-depth conversation with Dr. Tara Sanderson.
Please let me know in the comments which parts of this blog resonates most with you. Share your thoughts or ask a question! I'd love to hear from you about these intriguing topics, or any tips you'd like to share!
Read my blog reviewing Dr. Tara Sanderson's book here:
How To Decrease Your Anxiety & Live More Mindfully; An Empathetic Perfectionist Helps You Balance Your Life
Checkout Dr. Tara Sanderson's new book, "Too Much, Not Enough A guide to decreasing anxiety and finding balance through intentional choices."
Find Dr. Tara Sanderson on Twitter Instagram Facebook and through her website, https://www.drtarasanderson.com
COMING SOON: Watch this space for new ebooks, products and courses for nurturing creativity and inspiration!
In my INSPIRATION blogs, you’ll find ways to overcome obstacles, reach goals, and experience more joy in the moment with spiritual awareness and inner transformation.