Foggy Drive

I've suffered a great many catastrophes in my life. Most of them never happened. - Mark Twain 

A friend of mine recently told me that last week she was driving to work up the New York State Thruway and there was a ton of fog.  There were times that she absolutely just could not see.  She was moving slowing and carefully and the fog was in and out.  There were times that the road appeared again, clear as day, and then the she'd drive into a patch of fog.  It was only for a moment or so, even at its darkest.  But those moments seemed so long, especially when she could not see the road.  She said she began thinking about just pulling over to the side and waiting.  But she also realized that although she could not see it at times, she knew the road was there.  She knew the road well, and she knew she was headed in the right direction.  She knew she would get there.  Sometimes she had to slow way down.  Sometimes she could travel a little faster, but she trusted that she was still on the road.  She could feel it.

So (driving safety aside), I'm thinking we can use this.  It's sort of like gravity, we don't question gravity.  We just know that it operates all the time, at all times on earth, without exception, unless we create very special circumstances.  We don't  let go of our coffee mug in mid air, because we know instinctively that it will fall.    My friend just trusted that the road was there.  

It's the same way with our innate wellness and wisedom.  Many people walk into my office and want to be fixed.  They believe they are broken.  They feel broken.  Often they believe someone else broke them, or they were never well or wise to begin with.  But just like the road, just like gravity, our wellness and our wisdom is there.   Sometimes the fog rolls in.  Sometimes our innocent human thinking and our emotions run through us and cloud our wisdom and our wellness and our vision.  Sometimes we even want to believe we are broken.  We want someone to fix us.  We want to be rescued or saved or taken care of.  We believe that if we have to do it ourselves, or take care of ourselves that means we are not valued or worthy or that we matter.  We hook all of our self worth to how others treat us or take care of us.  We need to feel broken in order to get fixed in order to believe that we matter.

Of course we need human care and love and nurture from others.  We need to know we matter. And these things help us clear the fog.  But really, the road is always there.  There is always gravity.  We are well and whole and wise and we can get glimpses of it, insights, relief, when we trust that we may be in a foggy patch, but that it will clear,  and we will move through it.  It will move through us, if we let it.  Sometimes, we do have to wait it out, sometimes we keep moving, but the fog will lift.  And the road is still there.

I'm not suggesting anyone drive unsafely, literally, in bad weather.  But I think we can use the idea to help point us to how we can move forward with faith, even when we can't see so clearly at times, as long as we know we are generally on the right road.

Power Lines: It's Not Our First Thought That Matters

Many of us have the idea that we cannot control our thoughts.  Sometimes we are ashamed of our thinking, or we feel ruled by it.  Sometimes we question it, and other times we just take our thoughts as givens.  We don't even know we are thinking sometimes, let alone feeling what we are thinking and reacting to it.

Especially in the world of addiction work, we often hear the idea that we are powerless.  And we are, I think, to some degree.  We are powerless over certain things and certain situations and certainly when it comes to other people.  But to what extent?  To what extent are we not powerless? To what extent do we effect other people?  To what extent are we effected by others? To what extent can we tune in to and work with our thoughts? Where are our power lines?

We all have a natural human flow of thought that moves through us.  And we are powerless over those thoughts as they initially run through us.  But we are not powerless over how we respond to them.  We are not powerless  to increase our awareness of them. We are not powerless to question them, slow them down, examine them and decide if they are true or false, or if we are assigning good and bad to them based on how we think of them.  And we are certainly not powerless over putting or not putting ourselves in places, or with people or in circumstances that we know will trigger thoughts that we may not want to have running through us.  We are not nearly as powerless as we think we are, or even as we might like to be sometimes.  I'm not saying that its easy necessarily, but I am saying that life can look pretty different and so many things can get so much better when we open up to the idea of opening up our minds to how we see things and what we believe.

Many times while we are unpacking the pain and examining the thoughts and the stories and our assignment of good and bad to things, we bump into our own inner competing priorities, needs, parts, morals and desires.  It's not always easy to sort it all out, but we stand a much better chance when we at least have some idea of where our power lines are.

Pointing in the Right Direction (What do we really want?)

We have all probably been there, and most likely over and over again.  There  being that point and place where we have in mind what we should be doing, or how we should be handling something, or responding or behaving, and how we do end up handling it or responding or reacting.  There being how we want to act or feel or respond. Or at least, think we want to.  Sometimes its with our temper (this is step one in anger management), with our food, with our relationships, with our wellness routines.  We think we know what we want.  And we do.  On some level.  Mostly.  Probably.  Consciously.
But when we don't follow up with actions that support it, and when habit starts slipping into obsession, or out of control behavior, or even just too many slip ups, we can be well served by taking another look at want we want and where we are really pointed any why.

Slip ups and set backs are a normal part of any quest for better.  They are a learning opportunity, a source of information and a reason to stay curious about life and about our minds and hearts and psyches and bodies.  Sometimes we don't respond the way we seemingly want ourselves to because old habits are deep grooves in our psyche.  Sometimes its because we are in the same mindset that we've always been in.  And usually the mindset that got us into difficulty is not the same mindset that can get us out.  Even if we say we want to.  We need a new way of looking at how thought works, and how to work with our mind.  We need to start, and restart, and restart and look again and again at where we are really pointed and why.  Even if we think we know.  Especially when we think we know.  If we keep slipping up too much, its a signal that we need to take a look at what we really want. And its sometimes not as simple as it appears.  We sometimes have compelling, innocent, understandable ideas and thought stories that end up ruling our responses, instead of what we say and "know" we should be doing, saying.

All the great techniques and therapies and programs in the world (and there are many!) won't take hold if we are pointed unconsciously in the wrong direction.  And we often are!  And for good reasons! For example, someone who repeatedly picks fights with their spouse and knows they shouldn't or is trying to work on things because they know words and communication and language are so important in creating relationships, may keep engaging in fights anyway.  Someone who wants to stop bingeing may keep doing it even though they think that don't want to.  There are so many examples!

But sometimes, underneath, we have competing reasons.  We are often ashamed of them, or think we should be.  We often think we don't have a right to them, so we can't acknowledge them.  Sometimes our only communication seems like it is through what we are doing, or we, want to be understood, feel right, or feel powerful or understood or avoid emptiness.  Sometimes we feel punitive or we don't want to let someone off the hook.  It's usually anger on top of fear on top of desire.  And we don't give ourselves permission to unpack our motives honestly.   Especially if our mood has slipped out from under us or if we are lacking sleep or nutrients or a place to talk it through.

We can do it though.  We can have mixed motives and forgive ourselves for them. We can take a look at what our priorities really are, where we are pointed, what effect we really want to have and why.  We can do it without shame, without filtering and without letting anyone else off the hook.  There is so much freedom in this, and then we can begin to walk where we want to really be walking.

Just Because

When we get curious about our minds,  we sway back and forth between philosopy and technique, mind and body, validation and exploration, and in doing so, we uncover many personal truths and insights that help us move forward to the better place we are seeking. In my chair, I listen well and deeply to the pain, the thoughts, the confusion of mind and heart.  I listen to human experiences -  universal, yet unique too.  And somehow, usually,  healing flows, through all the doubts and through life being life and thoughts and feelings being what they humanly are.  And mostly in the not-alone-ness of the process we start to find ourselves, and find clarity.  And so when I came across this poem, by Phil Maher I was reminded once again of the power of thought, of how we often believe our innocent human minds in any give moment and  that what flows from there, depending on how we tend to it, can pull us down, or lift us gently above the turbulence, without ever having to do a thing.  Just because being open can point us there.


Just Because

Just because I know something
Doesn't mean I have to say it
Just because I'm right 
Doesn't mean I need to show you that you are wrong.

Just because I know a negative truth about someone
Doesn't mean I don't have to be kind to them
Just because I'm attracted to someone
Doesn't mean they are going to like me

Just because I believe something strongly
Doesn't mean I have to make others believe too
Just because I see a lot of evil in the world
Doesn't mean there isn't a lot of good too

Just because I can't see God's plan
Doesn't mean He doesn't have one
Just because I'm tired of waiting, that it's taking too much time, or won't happen
Doesn't mean I'm supposed to do something to make it happen.

Just because I'm strong or good at something
Doesn't mean I can take advantage of others.

Just because I think something is true
Doesn't mean it is true.                             

-Phil Maher (February 2016)

Light Switch

"If you always do what you always did, you'll always get what you always got."

I know, you've heard it a thousand times, but it bears repeating.  We don't sign up for our resistances, our fears, our defenses, our unconscious obstacles.  Our defects, our defenses (and they are often one and the same) are not things we actively and consciously chose.  But if we don't actively and consciously attempt to know about them they will continue to function.  Which is fine.

Except when its not.

Its not fine if our quality of life is suffering.  Its not fine if we are screaming at our kids, or abusing substances or money or food or someone else, or our self.  It's not fine if our mood is dark more than light, or we live in a lot in worry,  frustration, despair, overwhelm or hopelessness.  Its not fine if we blame others or  we are waiting for external circumstances to change so that we can feel better.
It certainly is delicious and relieving when they do, or when someone changes for the better, but if we are putting all our eggs in that basket, we will never eat.

Sometimes we are so immersed in certain beliefs that we cannot even see what might need to be changed or shifted.  We keep going, doing the same thing, driving down the same road wishing we would end up in a different destination.   And if we are not willing to talk about it, to keep the conversation going, nothing will change.

The mind does not work like a light switch most of the time.  I wish it did.  I wish that when we got an insight, we could just implement it and voila, a new feeling, a new circumstance, a new life. Sometimes we have to hear something many times in order for the switch to flip and for us to see that things were not what we thought they were.

Many times we are afraid that what we don't want to see is a moral issue, or problem with our value or self worth or ability.  Sometimes it is, at least in part.  But mostly, and even then, its just a matter of time and talking and faith and willingness.  We do have the ability to discover which of our thoughts are reliable and which are not, and just looking at that can point us in a new direction.

When we have a new thought, we have a new feeling.  When we have a new feeling we have new possibilities.  And when the light does go on, and things start to change and look different, we make better choices. And we we make better choices, we feel better.  When we do good, we feel good.  Even if the whole story doesn't change right away.

When we get caught in the hopelessness, the overwhelm, the "I can'ts" or the fear of being wrong or criticized or judged or devalued, when our egos are up and our self esteem is down, we don't even want to look.  But if we don't look, if we are not willing to look, for the light switch, if we don't at least know its there, we will just keep living in the dark.

Fish Out of Water

My friend Julie shared with me an amazing story about her daughter's pet goldfish.  They got the fish at a carnival, and it lived well cared for in a small tank in her daughter's bedroom.  A few days ago, her daughter went over to the tank to feed the fish and could not find it.  They searched through the tank again and again.  No fish.  They stared and stared at the tank, trying to make sense of it.  Did it evaporate?  Could they not see it?  Was it under a rock?

They were just baffled beyond belief.  So focused were they on the tank, and on what they were sure they knew about fish, that it did not occur to them that fish can jump out of a tank.  They did not know this about goldfish.  And they were so focused on what they knew, or thought they knew, on what they believed to be true about fish, that they did not consider any other possibilities.

After a while they stopped staring at the tank and walked about trying to make sense of the mystery in their midst.  And the next morning as her daughter was getting out of bed in the morning something caught her eye that she had not seen the day before, on the floor, under a chair.  It was the fish.  And the fish was alive.

So I was thinking about how our minds work. And about how sometimes the harder we think about something, the more focused we are on what we think we know, the less we are able to see.

I was thinking too about how when something appears to be lost, it may be just out sight, but not far away.  And when we allow for the general knowledge that our minds don't work by forcing them, by straining them, by fighting the flow of thought that comes through them, we fare so much better.

Sometimes we have to stop looking so hard to find answers in order to experience the answer. Sometimes are so used to our thoughts and our routines and our circumstances and the people in our lives and what we believe about them, that we don't  realize that there are other options to explore, other possible thoughts, truths, ideas, insights.  Perspectives that can be relieving and life changing. The unexpected can happen, in a good way, if we are open to it.  If we are not so focused on what we think has to be, or what we are sure we know to be true, or think of as historical fact.

There's no trick really.  Just being open to the idea that just like fish will be fish and they can, actually, jump out of tanks, and live out of water for a while and be okay, that our human mind is our human mind.  Our thoughts flow through us naturally, innocently, and we have the capacity to be open to not getting so caught up in them and in believing everything we think.  When we allow thoughts to flow through our minds quiet down more easily and other ideas, insights, and perceptions can come through.  More possibilities become available and we can live more freely and with far more ease then we ever imagined.

Perception

I recently heard the following story:

A teacher walks into his classroom of third graders - just a bit late.  Five to ten minutes or so.  He is in a bit of a mood, feeling annoyed with himself that he is late, and in a hurry to get the class going. As he is walking in, one of his students, a little boy, is holding his left arm straight up, fist clenched.  With his right pointer finger on his right hand, he is pointing to his wristwatch and staring straight at the teacher.

Fuming, the teacher goes to the front of the classroom.  Steam coming out of his ears.  He is not interested in rebuke from this kid; he is not interested in having his lateness pointed out.  He is going to pull this kid out, he thinks.  He is going to yank him out of the class room, let him know who should be reprimanding who, give him a good loud message that everyone can hear and then send him to the Principal's office.  He will not be putting up with this kind of blatant disrespect from a student.  Things today have gone too far.  Way too far.

He then remembers his own private rule.  A rule that he has promised himself he will abide by.  No matter what.  He will wait.  He will wait 30 minutes no matter what, in any given situation short of a fire, to speak.  He will not react or respond to anything or anyone with words or actions for 30 minutes, no matter what.

He opens his lesson book, forces himself to ignore the child, and tells everyone to get out their math books.  He teaches the lesson.  He gives the kids a short break and he turns his attention to the boy with the watch, who is now running up to his desk.  Before he can get a word out, the boy says with utter sincerity and a shinning face:  "Look, Mr. Adams, my father got me a new watch for my birthday!  I couldn't wait to show it to you!"

I think that we have just got to work with our minds.  We have got to pay attention to our thoughts, our perceptions.  We just really don't know sometimes, what is really going on.  Even when we are calm, even when we are sure.  It's not that we cannot trust ourselves.  It's that we have to know ourselves.  We have to be willing to wait.  To consider the power of thought, of perception, of speech, and of our actions.  So much of our suffering is based on perception.  So much can be reworked.  Yes, we need to honor all of our thoughts and feelings, to use them as guideposts to our needs, our desires and  to propel us forward.  But if we don't slow down and sort out some of that thinking, if we get too wrapped up in what we think we know, in our thinking, we may be missing out on a whole new world both inside and out.

Monster Bash

I know there is a great and worthy debate about the various ways to deal with anxiety and treat anxiety disorders - from mindfulness to prayer, spiritual fitness to embracing the rage,  from CBT to ACT, from unpacking unconscious repetitions, analyzing the sources and then, some gentle but worthy combination of all of the above.  So many good ways to work with our human mind and heart.

Do we feel our feelings and use them guideposts? Do we push them away? When do we act on them and when do we sit still and wait?

So here's another combo, in some way of all of the above.  And by no means do I think this is easy or fast, but I do think it's useful.  It plugs into the possibilities and ways that we help ourselves live life and feel life and more forward:  Telling the monster to sit down and be quiet.  Here's what I mean:

For most folks who have some kind of recurring anxiety or continuous anxiety, whether it seems to be situational or external (a kid acting out, job stress, money issues, relationship issues), or whether it seems to be more internal (having the idea that worry keeps us safe, or that if we don't worry we will get blindsided, or that we have to worry over it to figure it out, being overly concerned about what people think of us), there are usually recurring underlying story lines.

There is a strong case to made for analyzing the story lines.  Studying the different fears and the different thoughts underneath the different feelings.  And almost always, it's the quiet chaser thoughts that are ruling the day and have us by the throat.  It's not that we think "I am so overwhelmed."  It's that underneath that we think "I cannot handle the overwhelm.  I cannot stand it.  I'm doomed no matter what."  And it's not that we think "I screwed this up." It's the quiet whisper of  "I am terrible. I am worthless. I am worse than everyone else. I am not okay.  I am not safe.  I cannot have what I need and I never will.   Things will never get better or be okay."

And it's not that we ask ourselves "How will this ever get better?" It's how we ask it, and with what tone: curiosity or animosity?  And  that we hear underneath "It will never get better.  I am a bad mother/father/spouse/person. It is terrible to make mistakes.  Forget it, you're hopeless. You're awful.  Things are awful and you will lose everything.  You cannot stand this."

There are themes, though, that we can identify.  And after we get to know our themes, and after we've done our inner research and we have answered those deep whispers, in addition to continuing to answer them, we can also see them as one of my young clients does:  as monsters.  Funny looking, over sized grouchy monsters.  And we can feel them coming.  We know the feelings they bring.  We know the theme thoughts they bring.

And we can tell them to go sit in the gallery.  Go sit down because we know what you have to say, and we know what feelings you bring and we know that going along with you only is a repeat of the same old same old and never takes me anywhere but down.  So go sit down in the bleachers with the other monsters and be quiet."

Here are examples of "monsters":

Triggers: Hard day at work, disagreement with spouse, lots of housework to do, kid getting in trouble, unexpected expense, someone saying something mean  , difficult conversation with a parent. (add your own recurring themed ones!)
Feeling lead: Dread, panic, frustration, doom, shame, guilt, resentment
Thoughts (see above)

So sometimes we need more exploration and answering the quieter thoughts and feelings, and sometimes if we see the same triggers over and over again, and we've been through all the real and deeper answers to the deepest whispers, its time to say to the monster, "Yes, I see you.  I feel you coming on again.  Here you are again.  Now, sit down and be quiet, I've got a day to live."

It's not magic, but if we practice it, repeat it and move on, we often see that new feelings and thoughts and ideas present themselves and life opens up in ways that are so much better than being led around by the same ole' same ole monsters.

photo credit: Scott Patterson | Dreamstime Stock Photos

Don't Ask - Don't Tell

Seems like there are so many ideas in the world about how to live our internal lives.  Religious ones, spiritual ones, philosophical ones, psychological ones.  Sometimes, its hard to know where to focus our thoughts, our energy.  Sometimes it feels like it's so overwhelming, why even bother to ask.

And similarly, why bother to ask about ourselves, or about others, or about how to work with our minds?

In my office I hear a lot of pain.  I hear a lot of fear.  And urgency.  And more fear.  Fear of not getting what we want.  Or what we think we want.  Fear of having things we don't want.  Fear of not being good enough, happy enough, satisfied enough, loved enough, lovable enough.  Fear of making wrong decisions, or of being left out or missing out.

So lots of times we don't even ask.  We function in ways that seem to be what we need, but somehow, don't actually move us forward.  We stay safe, and somewhat asleep to what thoughts are repeating, what ideas are guiding us, what notions keep us stuck.

We think that if we ask, if we look, we will have to do more, know more, figure out more.  We think we will be told things we don't agree with, or that will keep us from getting what we believe we have to have.

I have seen this played out in a thousand ways:

Pursuing a partner to the point of pushing him/her away.
Pursing money to the point of losing a job.
Pursing a point to the point alienating someone, or sabotaging a relationship or job.
Pursing relief externally to the point of addiction, compulsion, danger to one's self or others.

And the opposite:

Ignoring what someone tells us they feel, need or are effected by to the point of damaging a relationship
Ignoring that quiet, innately healthy voice that we hear whispers of, when we are quiet.
Ignoring good advice, good sense, good wisdom to the point of destruction or loss.

It's hard to ask.  It's hard to get curious about our behavior, our minds, how to work with our minds.  We are afraid.  And it takes a bit of time, a bit of talking, to clear the path and come to what works for us, uniquely, individually, and instinctively.

But when we are willing to ask, we are on the way, and that in itself is something.

Tea With Your Thoughts

I know, sounds odd.  But learning how to work with our minds can go such a long way toward bringing us a peaceful and meaningful inner world - which often translates to a feeling of health and satisfaction in our outer worlds.

Traditional CBT (Cognitive Behavioral Therapy) has long been teaching us how to hear our thoughts, understand how they cause and effect our feelings, our urges, and result in actions and then, of course, consequences.  CBT in it's many useful forms has helped many tune in to their thoughts, sort them through and refute the ones that are based on faulty beliefs, old destructive thought patterns or self-attacking inner voices.  Talking back is often an effective and powerful tool.

But here's another take on the back talk because talking back, getting so involved with all the negative thoughts, trying to refute them, argue with them, tell them they are wrong (especially when we are not so sure we disbelieve them or we have not yet understood their usefulness to us or their origins) sometimes just does not work as well as we might like it to:

Invite them in for tea.  Let them keep talking.  Tell them you hear them.  Tell them to come on in, sit down, have a cup of tea.  And while they are talking and having their tea, do what you know is the right thing to do anyway.

Folks often ask me about how to really sort out the healthy thoughts from the unhealthy ones, and the truth is, it's not so hard once you tune in to doing it.  The unhealthy ones are the ones that have you by the throat.  They are the ones that command you, harangue you, tease you, urge you, guilt you, condemn you, condemn others, spook you, demean you, egg you on toward harming yourself or someone else, with words or actions.

And the healthy ones come from a quieter place.  A place inside that is calm and willing to feel feelings, even sad ones, slower ones, frustrating ones, and just be.  The place that knows that difficult feelings can motivate not debilitate, can inspire and not extinguish your sense of creativity and self. The better thoughts are more reasonable, more poignant, more in line with your overall value system and belief system.

It does take some tending to, for sure, to figure them out, but we don't have to be ruled by them without paying attention to them.  We can tune in, invite all our thoughts to have a cup of tea while
we keep on going from our hearts.

Better is Not So Far Away is Here (small steps do actually move you forward)

At long last and with much gratitude to all who helped with this project - Better is Not So Far Away is finally not so far away!  It was released by McGraw-Hill Education a few weeks ago.

For me, one of the best things about the experience of writing this book and seeing it through to publication is the experience of seeing a process made up of many small "next right steps" and "keeping on keeping on" come to life.

Sometimes process is difficult to wait through, especially when there is emotional pain, confusion, or a feeling of time passing.  There are so many things that are worth shining the light on to see what lies below the surface of our wantings, our longings, our pull or push to move things along.

And sometimes here in the office, we see the opposite - the hesitancy to change, to move forward, a pull toward staying with or in the status quo, to keeping things as they are.  Sometimes this is fear of change, a clinging to what is known and familiar. Even in emotional pain, changing or saying, thinking, feeling, doing something new, can seem too risky, too strange, too different and unpredictable.

And the culture backlash these days to the competitive, achievement focused world is to encourage mindfulness, personal vulnerability from a position of self reflection and grace and gratitude.  And to be in the moment.  In the small moments of the moments of the day.  But even this, sometimes, can seem too far away or like a pressure of a different sort.

What I came to believe through the process of writing this book is that you can have both.  Back and forth and with ease at times, and at other times, a bit of difficulty.  But the difficulty is so valuable because when you get through each bump, there is a renewed sense of purpose, of accomplishment, of both quiet mindfulness and personal movement and meaning.

It means that just doing one more next right small thing is small enough that you don't have to jump farther or go faster than you can, but that you can go somewhat forward toward progress and still not miss the meaningful private moments in life.  That you can compare yourself to yourself, and that it does add up to something as well, but the process is in its own right is something of value, and the destination comes along as a soft reminder that we don't really have to move fast or big.

Things don't always have to be exciting to count.  They can count just because they are part of our process.  When we look at how we spend our time, what is valuable to us to devote our attention to, we can  - yes - have meaning and movement both getting there and being there.

Crash - Could Have Been Worse Though (and the power of words)

My friend K (yes it was my friend and not me!) was in car accident coming out of the Lincoln Tunnel last week.  For those of you not familiar with the traffic spillage out of Manhattan into New Jersey, I'll say this: at certain hours its not so bad...you merge out of the tunnels, up the hill, around the bend and more merging for a mile or so until you have to decide which direction in New Jersey you want to go - Turnpike, or west, local or north - there are lots of signs, lots of lanes, and not a real heads up as to which sign matches which lane.    As often happens in New Jersey, by the time you see the sign - it's often too late to get into the correct lane.

So coming out of the tunnel K was driving beside but behind an eighteen wheeler with an out of state (out of area) license plate.  And somehow she was in his blind spot and he saw the sign he needed and the exit sneaking right up and he slid over into her lane and into her van  - and crash.

And it wasn't so bad - given the fast flow of traffic, the confusion, the hills and the bends and the rush - it's a miracle no one was hurt.  So here's the heart of the story:

K stayed in her car, but the truck driver got out and boy was he mad.  He was red; he was yelling, cursing and coming at her.  She had kids in her car.  Everyone was okay, but she was shaken from the bump - even though it wasn't huge - still.

So she rolled her window down and while he was yelling about where she came from and where she should go - she said "Are you okay?" and then "Are you hurt?"  And he sort of stopped his tirade for a second.  And then she smiled at him and said "Really, are you alright?"  And then he paused again and said, "Yeah, yeah, I think so."  And then, "Are you?"  And then he looked in the van.  And he said, "The kids okay?"  And she said, "Yes, a little shaky, but okay."

"I didn't see you," He said.  "I'm not from around here.  It's so confusing."
"I know," She said. "It's difficult, even for locals."

By the time the cops came, they were friends.

And you know, it happens, that some of us are quick to anger -especially given the circumstances, the frustration, we all have our moments.  (And yes, when those moments are the norm, and they effect those around us, we should probably tend to it).

It's a tall order to respond the way K did, especially in the moment.  But that's K.  She has slowed herself down over the years, and somehow sensed that there was a frustrated person inside, who could use a little help, even though he was not sounding so good.  She saw he needed help calming down, and she had the presence of mind and the words to do it.

I also know that when we are dealing with our own built up resentment or frustration or hurt, its hard to pause, to be curious, to help someone calm down and to find the person inside, behind the yelling, or the ignoring or the withdrawing.   But it is amazing what the right words can do.  That's all.  Just saying.

Give it Up (And Small is the New Big)

I recently read an article about a couple who's marriage was on the rocks, so they started feeding the homeless in their city.  The couple was full of resentment and rage, and believed deeply that it was mostly - if not all - the other person's fault.  They were each convinced that other was beyond hope.  They would make statements, like lots of folks who come to see me for marital therapy do, like "I know I've got my faults but really this is all his/her doing..."  Or  "If s/he would just..."   And sometimes its true.  Sometimes a partner has a real personality disorder.  Sometimes there is just too much resentment, hurt, betrayal to move forward.  The pain and anger are just a brick wall.  But even when this is true, I think there are ways to get relief.

So this couple that I read about, who had not been speaking to each other for a year or so, and had not had sex in as long or longer, started to get active in helping others.  First the wife, in her emotional pain and deep loneliness, decided one day that if she could not fix her own life, and since she was suffering so much, she could at least bring some comfort to someone else.  It would give her a purpose somehow.  So she made some sandwiches and got some bottled water and set out to downtown in her city and handed them out to some folks who looked like they could use them.

She was well received by most, and so decided she'd do it again.  And then again.  And soon she was doing it more and more.  And her husband saw and he was quiet.  But then one day he offered to help her carry some things.  And she somehow decided to let him.  And then somehow, slowly he started to help more and then more.  And somehow, they started to get back far more than they were giving.  They were feeding others, but really, they were being nourished.

I am not going to tell you that all was peachy and the resentment of the past just floated away into nothingness.  Or that they fell in love all over again.  Or that you should give in order to get back, or with the intention that it will pay off.  

Except that it does.  Somehow, the giving shapes you.  It softens the hard edges and smooths over some of the bumps, just enough to ease things somewhat and open new doors.  And I think, too, that small is the new big.  We don't have to go big or go home anymore.  We just have to go.  Just a little.  A smile, a sandwich, holding open a door, yielding someone the right of way with a wave.  Lots of things count.  A little at a time.

I'm not saying its the cure-all.  But it sure does get us out of ourselves for a bit.  And when we are hurt or hurting, giving, being of service can make all the difference.  Quiet.  Powerful.
and worth trying.

In the Now

"The time we have here is so short..." ~ an 80 year old colleague of mine who is still practicing

I recently had the good fortune to spend some time with a colleague of mine who is in well into her senior years.  She was talking about her experience over the course of her lifetime in both her private practice and in her personal life.  She is healthy, mentally and emotionally and physically, and grateful for all.  And she has, too, some regrets.  But she carries them with her in a nostalgic tone - and she tells me that even with so much emotional pain during different stages in her life that have come and gone over the years both with her clients and in her own life - that one thing that has always helped her has been to be open to being "in the now" of the good and quiet nature and  the universal pace of life.

What she meant by that is this: that even in emotional pain, in anger, anxiety, in grief, in loneliness, there are still moments in the day that are quiet, that are calm, that are accessible.  And that perhaps especially in the midst of all the feelings and all the noise in our heads when we are in all the feelings, it is so important to allow all the feelings and then too, it can be so helpful, to just turn our attention to the blue sky, to the warm sun, to the gentle breeze.  To just be in the moment, even if for a moment.  

It helps us to step out - even if just in our mind - of the circumstance, of our thinking and step into the other part of the story, into the part of life that is just the movement of the day, the nature of life, the gratitude of having air to breathe, clean drinking water, eyes that can read.  And to tap into the knowledge that we can make our human efforts to continuously work on and know ourselves, to deepen our consciousness and work better with difficult people and difficult situations but too that being in the now is where we are supposed to be, even when things are confusing, or they hurt.  Things pass; they shift.  And when we have the idea that we do not always have to be in our thinking or in our feelings, we can get in touch with a quieter, instinctively healthy and calmer voice, a peaceful self and some much needed reprieve and relief.

When we are in pain emotionally time can seem to go so slow.  We wait and wait for it to pass, for something new to present itself, for the feelings to lift.  And they do, usually, if we let them come and go and if we have the idea that we can't hurry things or push them along, but we can be in the now, and in the "other" now, of the universal nature of living life.

The Fabric of Pain

“Pain is like fabric: The stronger it is, the more it’s worth.”
― John Green, The Fault in Our Stars

 

 

I'm not totally sure about this one, but it's good grist for the mill.  What do you think?

 

Perhaps in the deep end of emotional pain, it doesn't matter really what, if anything, the pain is worth.

On the other hand, if at least the hurt is worth something, it helps it to be more bearable.  If we can feel it, allow it, without acting on it in ways that hurt us or hurt others, if we can name it and say it and know it, and learn something from it, then perhaps it is worth something of value to us.

 

Not that you would sign up for it, but most people have some kind of pain at some point in life.  And if you can get curious about what the fabric of your pain is made of, you often find that there much more to it.  Most pain has mixed colors, mixed textures, old and new feelings, patterns, origins.  Pain teaches us about what we value, what we need, what we believe.  It teaches us to look  more deeply at life, and then, to not.  To give ourselves a break and a breather.

 

Sometimes there is not a clear way through.  There are lots of good therapies, techniques, principals, methods, theories to help us clear away the blocks to knowing more about ourselves, to changing our state of mind, our not-so-useful-anymore behaviors, our attitudes, our feelings.  But when it comes down to it, I think we have to trust our own process, our own innate sense of what we can take in and how we metabolize feelings and ideas. 

 

There is often an urgency associated with pain, understandably, and of course.  It can be very hard to tolerate.  Anger, frustration, hurt, loneliness, self pity, grief.  They can get overwhelming and the urge to "get rid of" or to distance ourselves from those feelings can seem full of charge.  But the process of being with ourselves and in our experience and getting through can and does have value if we look for it, and better can and does come, and we can turn around and use that to help ourselves further, and to help others, and that, I'm pretty sure, is worth something.

April: Memory and Desire

“April is the cruelest month, breeding
lilacs out of the dead land, mixing
memory and desire, stirring
dull roots with spring rain.”
― T.S. Eliot, The Waste Land    

It's almost the end of April and in the Northeast we are slowly inching toward better weather.  It is, I think, finally, getting warm.

The sunshine and good weather are definitely good news especially for those who suffer from seasonal affective disorder, depression, and anxiety.  The ability to step outside and tilt one's face toward the sun, absorb some Vitamin D and take deep breaths of fresh air can go a long way toward lifting moods and calming fears.

When I read this poem from T.S. Elliot I am moved by how much it conveys some truths of emotional pain.  Especially grief and longing.  The blending of remembering what was, or what was lost, or even the fantasy of what was, or what was lost, and longing for those good feelings, or that person, or for emotional relief and contentment to trump the hurting.

We are resilient.  It may not always feel like it, but I believe it's true.  Sometimes we need a lot of soul searching, a lot of talking, a lot nurturing and some rigorous but gentle honesty about what we really need, how we are behaving, what we hope for, expect and desire.  And we can't always push the process, move the months, the way we might like to, but relief comes, progress happens, I believe.  Things open up when you keep looking.

The Last Time Was The Last Time

You've heard the sayings that go along with this one.  If you always do what you always did, you'll always get what you always got." And "Insanity is doing the same thing over and over and again and expecting a different result."

So I recently heard this: We know that our thinking is going in the right direction when we are met again with temptation - to ruminate again, to use our drug of choice again, to act inappropriately, to lose it, to give in, to yes when we should say no, or no when we should say yes - and  instead of doing whatever it is that we do that keeps us going in circles we do something different.  Instead of saying to ourselves "Okay, this time will be the last time," we say "No, the last time was the last time."

It's not always so easy.  We can't always pull it off. We can't always say this to ourselves, even when we know it's probably for the best, for our best, for everyone's best.  Especially when we are hurting, or feeling low about ourselves, or are angry with someone we love and want to trust. Or when we are afraid of feeling too much, too intensely.

But sometimes we can.   We can know that whatever the urge is to do whatever it is that keeps us going in circles will pass.  That we can change directions, even it seems like it's only a small, incremental, tiny pivot point, it still counts.  We can do one thing differently.  We can say something different to ourselves. One thing at a time counts. Next right small thing.  Because the small things add up.  And even if they didn't, they make a tiny mark in the right direction. 

And even if we are hurting, or frustrated or feeling hopeless, it's amazing how one small thought can make such a big impact toward getting us over the mountain to a better feeling and a better life.

Lies We Live By (that hurt our selves and our relationships)

Okay, I know this might sound a bit harsh - but stay with me.  Because sometimes we have lies that we tell ourselves - usually because we are in pain - usually they are fear based lies.  And usually we tell ourselves these lies in an effort to protect ourselves and to survive and to cope with whatever pain or problem we are trying to deal with. 

And usually these lies have a small core of truth to them, just enough that its hard to tell that they are lies.  When it comes to relationships, these can really trip us up.  So picking up on my last post, here are a few to consider - along with some possible underlying fears and some truths that might help bring some relief:

Lie: S/he must understand deeply what they did that hurt me.  I need this understanding.  If s/he does not understand then I cannot move on.

Possible Underlying Fears that: I am worthless.  I'll be alone.  Being hurt means I'm bad.  If I make a mistake it will have irreparable consequences.  I won't be safe. I'm not okay unless they admit what they did

Truth:  It would really help a lot if s/he understood deeply what s/he did that hurt me.  It may be difficult to move on - but I can embrace my own healing process.  His/her understanding is not the sole key to my relief and pursuing it may further hurt the relationship.

Lie: If I cannot trust him/her completely all the time and in all areas then this relationship is bad.

Possible Underlying Fears that: I won't be safe. I'll keep getting hurt.  I have no good choices.  I'll lose my security.  I'll be the stupid one and mistakes like that are not allowed.

Truth:  We all slip up.  Some lies are worse than others.  It is possible to be with someone that we cannot trust in every single way.  We can seek to understand what is underneath the lie.  (I'm not suggesting you stay in dangerous or damaging relationships, just that taking a step back and unpacking what the fear is and addressing it can really be useful).

Lie: If s/he does not love me all the time no matter what I say or do or how I behave then I must not be lovable.   I should able to act/be/say/behave however I want towards him/her/life and s/he should still adore me.  (this is usually a quiet but powerful one).


Possible Underlying Fears that: I really am not lovable.  I cannot make it on my own without his/her approval and agreement.  I'm not safe or important unless s/he is always in sync with me.  This relationship really is all bad.  I made a big mistake that's unforgivable.  I have no good choices.

Truth: In healthy relationships people don't always feel loving or agree with each other all the time.  I have infinite worth no matter what, but I am responsible for how I behave and what I say.  S/he can be his/her own person - that does not make me less than anyone else.  It is unreasonable to act poorly and expect others to still have good feelings about us - even, maybe especially, those we are closest to.  I can still express my feelings, but I can do it responsibly.

Lie: If I need something and s/he loves me - s/he should do it - or that means s/he does not really love me - or that means that I am not really lovable.   So then I feel alone and I really am alone.

Possible Underlying Fears:  I really am alone.  I will always feel this way.  I must deserve this.

Truth: Feelings are real, but they are not always facts.  We can tend to our lies and fears gently and honestly and we can be okay.  Sometimes we are alone, but so is everyone and it's not always so bad. I can learn how to cope without so much self criticism and fear.  People who love each other don't always do everything right for each other.

Some of us are pretty well aware of these subtle lies and some of us think we've got them licked but somehow they are still influencing our feelings and our behavior.  When take a good look at the quiet beliefs that are under our feelings and actions, we can move forward in new ways that  can bring us much better feelings and results.

There are many more.  What are yours?

The Year in Review (sort of) and Hope Forward Again

As the year turns again, I've been thinking a lot about hope and about resiliency and about resources.
I've been thinking about complicated grief, complicated life choices, sacrifice, joy and meaning.

Lots of folks this year in my office have talked out and through difficult relationship issues.  Some have stayed in the relationship and tried to climb through the mountain of anger and sadness and do what needs to be done to cultivate a culture of mutual respect and to bring back the love and seen surprising good results. Others have decided to move on and forward.

Some folks have keep at the good - but not always easy - work of understanding more about their relationship with themselves.  Some have dug into the past to see how it effects the present and could shape the future.  Others have been talking about trauma, frustration, grief, addiction and obsession.

Some situations take time to sort through, others give way to clarity sooner.  The questions of who we are, what we need, what we are willing to sacrifice for, compromise on and invest in continue to be important and discussion worthy.

A lot of folks tell me that there is peace of mind and meaning that comes from the search.  That at least the looking serves the purpose of honoring one's self, spirit and psyche.  That even when things are not abundantly clear, there is goodness in knowing the effort is being made to find out more.

And, a lot of folks ask me "What if I try (to heal, figure it out, do this method or that) and it doesn't work? What if there is nothing left to try?"  So this is where hope can be painful.  But I think that there are always new places to explore, and there are old places to explore again in new ways. 

Sometimes, we are even afraid of better.  Someone once asked me "Why does getting better - feeling better even - seem to make me feel worse sometimes?"  And I think that maybe it's because the familiar is so comforting and we think that the fear and the worry will keep us from something really bad happening.  That the things that kept us feeling safe no longer work really as we move forward in life is a daunting idea sometimes.

But I land on hope anyway.  I think that when we are sorting it all through -   be it quickly or slowly - that if we have our sources of nourishment in place, we can keep at it and it pays off.  We just have to take good care of our sources: our supportive relationships, our spiritual life, our service to others, our safe places to talk, our quiet time, our genuine pleasures - the places where we get uncomplicated good feelings -  and then we can keep on keeping on as the rest unfolds.

Scholarship for Students with Major Depressive Disorder and Doing What We Are Supposed To Do

This came across my desk, so I thought I'd it pass it along.

The Lilly Reintegration Scholarship, a program that helps those battling with severe mental illness go back to school and reintegrate into society has a scholarship that aids students living with bipolar disorder, schizophrenia, schizoaffective disorder, has now added Major Depressive Disorder to its list of qualifying disorders.

Since there are quite a few folks who might consider school and are coping with depression but are having difficulties with funding, this seems like a great resource.

And this too: If you don't do the things you're suppose to do, you are likely to start doing the things you are not suppose to do.

So I was thinking about how emotional pain can stop you in your tracks.  And how distracted you can get because of it, and how sometimes, at its worst, it can really get in the way of doing the daily normal routine of life, or doing the stuff that helps move us along toward better feelings and working things out, everything from taking care of our physical health to showing up for our family, friends, job, commitments.

And when we get off track, we more likely to change lanes into something less healthy, less productive, maybe dangerous even.  We do need relief after all.

Sometimes, healing the pain means sticking to right plan, even when we don't feel like it.