Anxiety, Kids Mental Health, Self-doubt, Trauma, Uncategorized

I’m Stressed About What Others Think

Sometimes unhealthy relationships give you weird skills. For instance, you may realize you pick up on the tiniest changes in facial expressions. Others don’t even notice, but you’re already registering someone else’s body language and slight variations in tone. You can guess what others are thinking and feeling before they even say a word.

That’s called mindreading, and many people do it. In fact, sometimes people expect you to do it. That’s how you acquired the skill in the first place. Maybe you grew up in a family where direct communication was discouraged. If you didn’t guess what people wanted before they said something, you got in trouble or were accused of not loving them enough to figure it out.

Or maybe you’ve been in a toxic relationship that required a lot of mindreading. You may have gotten used to constantly scanning conversations for warning signs of the next meltdown or blowup. In any case, mindreading helped you avoid danger. You learned to read the cues so you could either step in to prevent something bad from happening or run away from it.

As useful as it is, though, mindreading comes with its own problems. For one thing, accurately guessing what others think 100% of the time is impossible! Spending so much energy on reading between the lines can be exhausting. Plus, the more you try to guess what other people think, the more likely you are to eventually misunderstand them.

While mindreading may have been a useful tool to have in a toxic relationship, it may no longer work as well in other relationships. This is because abusive relationships teach you to expect the negative. For example, if a friend doesn’t reply to your text, you automatically assume the negative – they don’t like you anymore – rather than assuming the positive – they’re just busy and will get back to you later.

When you feel tempted to mindread, it can be helpful to remind yourself:

·         Mindreading helped me survive…

·         …but it’s an impossible task that puts too much pressure on me.

·         It’s not my responsibility to guess what others want/think/feel.

·         If others want something, they can clearly communicate their needs to me.

·         Instead of stressing and guessing, I can ask others what they think.

Mindreading can happen so automatically you don’t notice when you’re doing it. If you’d like some help figuring out how to let go of stressing over what others think, set up an appointment at eastdallastherapy.com or contact summer@eastdallastherapy.com.

Anxiety, Self-doubt, Trauma

Why didn’t I fight back?

You may have heard about the body’s danger responses: fight and flight. But there’s another secret weapon the body uses to defend itself: the freeze response.

The freeze response can make you feel paralyzed and numb. Instead of fighting or running away from a threat, you’re simply stuck, unmoving. You may panic on the inside and feel trapped in your head, or you may blank out, go limp, or feel like you’re floating away from yourself. In any case, the freeze response can also leave you riddled with self-blame, asking yourself, “Why didn’t I move? Why did I just let that happen to me?”

 

 

But the freeze response isn’t a conscious choice. It’s a totally automatic response to danger, just like fight or flight. When your body detects an immediate threat, it makes a split-second judgment on how to respond to best protect you.

For example, think about if you accidentally rest your hand on a hot stovetop. You don’t get a chance to stop and think about all your options while your hand burns. No, your body immediately jumps into action before you can blink! You may shout or pull your hand away before you realize what’s happening. The part of your brain that deals with planning and decision making doesn’t get a chance to figure out what to do in the situation – and that’s exactly what keeps your hand from getting burned even worse. Automatic responses are crucial to survival.  

 

 

The freeze response is the same way. It’s your body’s way of managing a threat it has judged as inescapable. Freezing can come in handy when you’re faced with a wild animal (holding still so maybe it ignores you) or an opponent much larger than you are (where fighting might just get you more hurt). In a hopeless situation, it can even protect you from feeling physical pain. Kids are especially likely to experience a freeze response when faced with a threat because they don’t have as much strength or as many options open to them as adults do.

But even as an adult faced with a situation where you can clearly get away or win a fight, your body might freeze instead. Again, it’s an automatic response your body chooses for you, not a conscious decision on your part. If your body is used to freezing to survive danger, it’s more likely to resort to that same familiar response.  

Others may have different automatic responses than you do to similar situations. It can be hard to resist the urge to compare, but one response isn’t better than any other. Fight, flight, and freeze are all necessary physical responses to threat.

If you want to learn more about what to do when you freeze, you can contact summer@eastdallastherapy.com or go to eastdallastherapy.com to set up an appointment. 

Anxiety, Depression, Self-Care, Self-doubt

Family and COVID and Boundaries and Christmas

I wrote on this topic last year. I am just coming back to look over what I wrote for Christmas 2020, and it strikes me how much has changed. So much of our emotional experience has had to stay beneath the surface since the world turned upside down. We haven’t had the chance to process all that we have just experienced. But those emotions are still there: the uncertainty about the future, the self-doubt in our decisions, the fear, and the outrage at other’s decisions about politics or wearing a mask. 

Not only are we processing the Covid-world, but the holidays always stir up our past family experiences. We can be sent back to that child-version of ourselves when we get around family. (You can read more about this in my post about this from last year) As we try to make plans for the holiday this year, it can leave us feeling frozen in making decisions, or wanting to run away, or wanting to say yes to everything to please everyone. 

If there was EVER a time to get clear about what you need (your boundaries), it’s now.

So I encourage you to take a minute and listen to your own voice- what you need. I list a few ways to do this below. It can be so easy to get swept away in our family’s plans or our own fears. So when you think about how to handle the holidays, where to spend your time, or what to say no to, take a pause before you respond. If you’ve already responded and regret it, it’s ok to change your mind. Of course we have to consider our physical health and other’s health. But then make sure to consider emotional health. What your heart might need this year is to celebrate with people safely or what you may need is a quiet holiday with a few loved ones. It’s ok to speak up for those needs. 

This year will be the ultimate test in boundaries for us all.

You are forced to speak up for what you need knowing you might disappoint people. You might take more risks and face the judgement of friends. Or you might be more cautious and face judgement from family. But listening to your needs will ultimately lead you to a place of confidence and security. You’ll feel happier and more authentic in your relationships. You’ll be able to be present during this beautiful and restorative season.

If we can be reflective and slow down, we can embrace this season with our whole hearts. So when you have a quiet moment of reflection, here are some ways to acknowledge your emotions during the holidays without letting them run the show:

  • In a safe, quiet place (so probably not in the laundry room while everyone is waiting for you to come back so they can open presents), try to identify your fears, anxieties, and needs.
  • Remind yourself you are not that child anymore. You have more tools, more control, and more awareness now.
  • Reflect on what your own nuclear family needs and make space for those needs.
  • Open up your hand to what the holiday can be now so you don’t get stuck in what it used to be or what you imagined it would be. Stay flexible.
  • Know the difference between wisdom and fear. Wisdom can take a calculated risk- it can image a positive outcome, as well as an unfortunate outcome. Wisdom is slow and reflective. Fear is reactive and visceral. It can’t image a positive outcome and gives you tunnel vision. Wisdom is the path that leads to more joy even if it’s uncomfortable sometimes. Fear leads to anxiety and hiding.

If you need to process wisdom and fear in your life, reach out. We want to hear your story. Email me morgan@eastdallastherapy.com or click here to book an appointment.

Anxiety, Deconstruction, Faith, Self-doubt

What does over-moralizing feeling like? (scrupulosity)

I remember growing up in the church having this idea that every decision I made was a path toward sin or righteousness. Even the clothes I wore were seen as bad or good. A value statement was put on what movies I watched (I’m talking like Disney movies, not X rated), we had to be careful about what we wore and what slang words we used (oh my gosh was too close to oh my god). I started to view my life like I was preparing for judgement. Whether before God or before the people around me- my community, my leaders. It was all about my performance, the choices I made were a sign of whether I was devoted enough my christianity.

I think this is a common experience in the modern church. The message you receive is that your choices and your behavior prove whether I belong (more on belonging in the church later…). This over-scrupulousness is what can attach itself to us, even after we’ve moved out of that kind of religious culture. It can feel like there is one narrow path you must walk down to be “enough” or to be “good enough.”

Our past religious experiences teaches us to submit to a moral and virtuous life. As I have walked with clients through these experiences, I see there is so much value in letting your life be guided by a moral code and by the love of a higher power. I think it can lead to growth and health and a love for your God. It’s also is an important part of your story and identity.

But I have also seen people deeply wounded by the church of their past. Sometimes the church can engulf our sense of self and holds us to an impossible standard in order to belong.

Many of my clients process this kind of inner conflict. In therapy we work on letting go of legalism and self-criticism, and holding on to those beliefs that bring hope and healing. It’s a necessary step in taking ownership of our faith as adults.

I talk more about deconstructing your faith and how to handle doubt here.

Written by Morgan Myers, LPC

A little about me… I help people who feel boxed in by self-doubt, criticism and the expectations of others. Some people come to me burned out and wanting to understand where they went wrong. Some come in to process their past pain from church and religion- rejection, dark night of the soul, legalism, or doubt in God. It can be so difficult to even know what we need, let alone asking for those needs to be met. Many of my clients are trying to cope with depression or stress from this season of life. Sometimes we work on healing their past pain so they can grow and move on. More about me here.

Anxiety, Depression, Self-doubt

3 Ways to release the self-doubt that holds you back

1. Self-doubt=fear- Let go of fear by naming it for what it is.

And no one ever made a good decision out of fear.

It’s easy to let our lives take the shape of whatever we’re reacting to, whatever we’re retreating from. Like being afraid to take a risk in a relationship and feeling more isolated, afraid to speak up for what you believe and let the conversation continue while you’re feeling more and more unconfortable. Being led by fear inevitably leads you down path you never intended to go down. If you want to change course, you have to release your fear first. This looks like naming it. “I’m afraid to be vulnerable with my husband because he may reject me.” “I’m afraid to say what I think about social justice because I’ll be labeled as liberal or judgmental.” Sometimes just naming your fears to yourself can be freeing.

2. Disobey that voice inside that says you “should _________”

In an effort to grow or change, we cut ourselves off at the knees and box ourselves in. One little life-hack I like to do is disobey that little voice. We all have the subconscious rules for ourselves- we can only speak for so long in conversations, we can’t disagree with someone, we aren’t the kind of person who speaks up for what we need. This can really begin to box you in. Try to disobey these rules sometimes and see how it feels! If your self-doubt keeps you from speaking up, try disobeying it. If you have a rule about how much you speak in a conversation, go on talking!

3. Know the difference between fear and wisdom.

Fear overgeneralizes, projects into the future (when we actually have no idea what the future holds), fear has a negative bias about the possibilities and our capabilities. Wisdom sounds like cautious consideration and openness. Wisdom does it’s due diligence but is willing to take risks. Wisdom is usually found by asking around, doing research, AND trusting your gut.Does this make sense? Does this hit home?

A little about me:

A little about me… I help women who feel boxed in by self-doubt, criticism and the expectations of others. Some women come to me burned out and wanting to understand where they went wrong. Sometimes women come in to process their past pain from church and religion- rejection, dark night of the soul, legalism, or doubt in God. It can be so difficult to even know what we need, let alone asking for those needs to be met. Many of my clients are trying to cope with depression or stress from this season of life. Sometimes we work on healing their past pain so they can grow and move on. More about me here.

I walk along side you through the pain and self-awareness into a happier more hopeful life.

I also have a side-project called Motherlift. I founded it alongside my Doula sister- Macy Morrow. Motherlift is an educational platform for mothers in every stage of motherhood. We help women from pregnancy through parenting cope with all the changes, chaos, and challenges that come with the role of motherhood. It’s a total blast! Check it out here.