Some filtering questions for those of you who are Givers at heart (and maybe sometimes over-functioning) 🙂
Many of us (we therapists know we’re In this category too!) find ourselves giving beyond our means and in ways that are unsustainable. People sometimes take more than they give back. And there is always a need that arises among the people we care about. We can find ourselves running around trying to meet these needs and we can get so tired and drained! We sometimes don’t stop to think if it’s something we want to do or something we can do.
If you relate to this, here are a few questions to ask yourself that might help you filter through these situations. Sometimes you can give sacrificially to others and sometimes you may need to practice saying no to others and saying yes to yourself and your needs.
Sidenote: We believe the end goal in our relationships is to be generous to others in a sustainable way. We aren’t advocating for you to be self focused, but to tend to your needs so that you have more to give to those around you.
So ask yourself these questions:
- Is the person asking for your help? Sometimes when we hear about something difficult we want to fix it. But sometimes people don’t need anything from you than just to listen.
- Do you have it to give? Do you have the food in the pantry to be able to make someone a meal? Do you have the time to sit and listen to someone without being late something else? Do you have the patience and energy to give to this person without losing patience for those that you know you must give it to (aka your kids or spouse)
- Can you give joyfully? Without resentment or bitterness.
- Can you give without expecting something in return?
This feels like a sucker punch even as a write this, but when I’ve tried to follow my instincts with how much I can realistically give I end up feeling more rested and centered. Try this out and see how your emotional (and financial and mental) reserves seem to change.
“I know I’m supposed to let myself feel what I feel…but whenever I try, I get depressed for days.”
It’s true that processing your emotions means allowing yourself to feel them. But here’s the thing: when you’ve been stuffing down your feelings for so long, there can be so many intense emotions trapped on the inside that feeling them all at once leads to overwhelm.
And that can make you feel stuck. Stuffing your emotions means invalidating them, and that doesn’t feel good, but then feeling your emotions means inviting a flood of them so strong you either spiral downward or shut down entirely. That doesn’t feel good either. Where does the relief come in?
If feeling your emotions tends to do this to you, that may be a sign to take things slower. You don’t have to feel everything at once. Take it step by step. Give yourself space to feel just a little piece at a time, and as soon as you’ve had a moment to feel a little bit, take a step back. Give yourself permission to take a break, recharge, and do something you enjoy. You can go back to feeling your emotions later when you’re feeling rejuvenated and ready again.
Here are some tips for how you can feel your emotions safely:
- Write down what each step of your downward spiral looks like. Know the signs that you’re getting too overwhelmed and need a break.
- Create a plan for how to recharge after feeling your emotions. What’s something that truly helps your body feel better? Do you need to take a walk? Listen to some upbeat music? Watch a favorite movie?
- Set a timer for as long as you want – a minute, 5 minutes, 15, whatever feels safest and most doable for you. While the timer is running, notice your emotions and how they feel in your body. Allow them to be there without judging them. When the time is up, take a break.
- Visualize putting your emotions away somewhere safe. You can imagine storing them in a vase, a treasure box, or some other container that marks them as precious and important.
- Remind yourself that you can revisit them later.
You’ll notice that with repetition, the time you can spend feeling your emotions gets longer. The more you practice, the easier it gets!
If the integrity of your relationship has been violated due to a harmful choice or behavior by either party, there are steps that you can take to restore trust and intimacy within the relationship.
There is no one size fits all approach for handling a trust violation in a relationship, however, there are ways to begin the process of repairing the relationship.
Here are 4 actionable steps that you can take to begin the process of healing:
Take 100% accountability.
Accountability is twofold. Accountability includes (1) acknowledgement of your wrongdoings and (2) not offering excuses to suggest that you couldn’t help doing what you did.
Developing empathy in a relationship is crucial. The most effective way to do so is to imagine yourself in your partner’s shoes. Ask yourself, how did my actions affect my partner’s life? Did my behavior cause damage to their sense of self-worth?
Taking accountability for your mistakes and acknowledging the impact helps you to avoid invalidating your partner’s emotions.
Offering an apology and asking your partner what can be done to rectify the situation and repair the damage.
Create an amends plan or contract to demonstrate your commitment to the relationship. An amends plan is a guide for navigating a breach of trust or betrayal; it generally includes an outline for what changes will be made on a personal and relational level. It will include actions and activities that indirectly restore your partner’s faith and trust in you.
For example, “Allow access to social media passwords, computer, phone, etc.” “Increase quality time with my partner and enjoy a date night every Friday.”
Your amends plan will need to be tailored to your relationship’s specific needs. Including your partner in the creation of the plan helps to show your devotion to your partner’s needs.
Making a promise to not betray your partner in the future and to follow-through with the actions you have promised.
Relationship check-ins at various intervals can help keep you on track and provide you with more of an understanding of what relationship needs are not being met and what promises have not been kept.
Communicating with your partner if you feel you are unable to follow through with promises made.
Increasing communication and vulnerability with your partner promotes emotional connection and intimacy. In order to repair and reconnect, you have to give your partner something to connect to. Secrecy, blame, anger, disengagement, and control do not provide connection points for repairing trust and faith in a relationship.
In seeking to mend a fractured relationship, the willingness to work on the relationship and reconstruct the trust that was broken is crucial.
Being a therapist has a lot of perks, one of those being the countless opportunities for introspection. Being able to sit with negative, painful, and intense emotions is a part of the job description. I will shamelessly admit that at one point, this was my Achilles heel. In my early days of therapy, witnessing clients experiencing difficult emotions was uncomfortable for me. My instinct was to “fix it.” I wanted to make it better, make it go away, paint over it with an inspiring phrase or motivational quote, deflect, or better yet, lighten the mood with a good ol’ joke. Not cool.
You see, the problem was that I had an unhealthy relationship with my own emotions. I was unable to tolerate distressing emotions and had in turn developed a number of strategies to avoid dealing with my emotions. This made me less understanding, empathetic, and emotionally available. Choosing to work on my relationship with my emotions has enabled me to better understand myself and others and has improved my capacity to recover quickly from difficulties.
When we attempt to avoid, suppress, control, numb, or deny the existence of our emotions, paradoxically, emotional distress is maintained and sometimes intensified. Maybe you have heard the saying, “don’t think about a pink elephant.” Ironic process theory states that deliberate attempts to suppress a thought often lead to an increase in having the thought. So, if you were told to not think about a pink elephant, ironic process theory predicts that you would experience an uptick in the amount of pink elephant related thoughts. This concept can be applied to emotions as well. When we attempt to avoid our emotions, we increase our own suffering. Haruki Murakami once said, “Pain in inevitable, suffering is optional.”
So how do you cultivate a healthier relationship with your emotions? It begins with self-awareness and understanding your responses to negative emotions. By examining your own behaviors and looking out for clues that indicate your relationship with your emotions could use work, you can begin taking steps toward creating an emotionally enriched existence. Here are 2 warning signs that you may be on the outs with your emotions:
Overuse of distraction techniques.
I love a good distraction, but you know what they say, everything in moderation. Being busy can be a great thing, but the ‘why’ for your busyness is important. If you are keeping yourself busy in an attempt to avoid experiencing painful or negative emotions, you may be doing yourself a disservice. You can’t outrun your emotions. Emotional avoidance reinforces that idea that worry, doubt, anxiety, anger, sadness, discomfort, etc. are “dangerous” or “bad,” therefore we must avoid them or run away from them. This belief reduces your ability to tolerate pain associated with many of life’s challenges.
You judge yourself harshly for feeling bad.
Feeling bad is a part of the human experience. You are allowed to have bad days, you are allowed to feel sad, angry, lonely, anxious, rejected, afraid, envious, or whatever emotion is coming up for you. Experiencing a difficult emotion does not make you “weak,” it makes you courageous for being vulnerable enough to own that experience. Growing up, were you told to “suck it up, get over it, man up, quit your crying, stop overreacting, just be happy,” or any version of these phrases? Many of us were, which has proven to be detrimental in adulthood. These phrases can communicate the belief that you shouldn’t feel how you feel and perhaps your feelings are “wrong.” These phrases can lead to an inability to trust your own emotions, believing that they will lead you astray if you give them a voice or acknowledge their existence. You are entitled to your emotions and giving yourself permission to feel your feelings can help to normalize your emotional experience and prevent further pain from self-criticism.
Your relationship with your emotions is similar to any other relationship you have had. It is a relationship that requires kindness, attention, nurturing, curiosity, understanding, awareness, and respect. Improving your relationship with your emotions involves embracing the emotions that come and allowing them to be, which ultimately helps you to develop a capacity to tolerate unpleasant life experiences.
“You should be grateful” is a phrase you may tell yourself sometimes, or you may hear it from others. On the surface, it seems harmless enough. After all, gratitude is a virtue. But the unspoken message behind it is often “You should be grateful instead of feeling upset.” That kind of message easily leads to shame: “I’m a bad person because of the way I feel.”
But gratitude doesn’t have to be so invalidating. You’re allowed to feel upset. You don’t have to celebrate the heartbreaking moments in life in order to be grateful, and you don’t have to ignore them either.
True gratitude isn’t a ban on all difficult emotions, it’s just a way of balancing out what we feel. When feeling depressed or angry, it can be easy to forget the positive things in life and fall into despair. Practicing gratitude is a way to keep us from forgetting the things we actually do enjoy. It reminds us that even when times are hard there are still good things in life. Even when we feel upset, there’s still hope.
For more information, contact email@example.com.
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 firstname.lastname@example.org.
Our nerves are fried.
It’s been one of the most challenging years. We have faced a lifetime of ups and downs within the span of a few months. If you are squeezed in any one essential area of life it can feel like your whole foundation has been rocked. These essential areas are what we build our lives on: our financial security, our health, our close relationships, our view of God, our views of the world. They have been flipped on their heads during the pandemic.
And now we’re facing a second or third wave of COVID. Which brings a second or third wave of fear, anxiety, hyper-vigilance, outrage at our politics, and uncertainty about our future.
We’re all feeling it.
Even in the middle of the fear though, we have to remember we’ve been here before. We learned some things the first time. If we hadn’t learned to cope with this the first time, we would still be curled up in a ball on the floor. Maybe we did curl up in a ball for a bit. But we figured out how to get back up.
So I wonder, what helped you get back up? What fear did you learn to soothe? What white hot anxiety did you learn to abate? Remembering that can help you this time.
I think it has something to do with bringing your attention to what you can control. For me it’s this belief: If my family, my kids, my garden, and my dog are here with me, I’m ok. I can be ok when the world is not ok.
I can be ok when the world is not ok.
It could be this:
Other’s judgements and opinions have nothing to do with me. I don’t have to doubt my decisions because someone else does.
I don’t have to doubt my decisions just because someone else does.
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.
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