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Finding Your Quiet Place

We live in a world of chaos filled with the hustle and bustle of life. There are school, work, home, church, family, and social obligations and responsibilities that are flying at us 24/7; it can be difficult to find the quiet in a world filled with noise. Sometimes our minds scream for the peace and quiet, they need a break from the noise of our lives. How often are you giving yourself a break? Do you allow yourself to stop for just a moment and find that peace? Wonder if you haven’t found your quiet place yet? Create it!

Choose to take a moment and make a space for yourself, if even in your mind, where you can go to feel calm and peaceful. This is a place that is all your own, it can be anything you want it to be. The key to this place is that it is a space where you feel completely at ease. There is comfort in your place. There is safety in your place. This is a sacred place.

Here’s a list of questions for you to answer, in your mind or aloud, to help you start to create a quiet place in your mind. Initially, read through the questions to become familiar with them. After some contemplation, read through them again and experience them from a deeper, more visceral place. Envision how you feel and allow yourself to go into that feeling.

Where’s your quiet place? This can be as broad as “at the beach” or as specific as “sitting on my pink and white canopy bed, holding my Cabbage Patch doll in my childhood bedroom on Forest Street in Podunk, USA”.

 Is it a place that you once visited or is it a place that you only dream of?

If you’ve been there, when did you visit and what kind of memories does thinking about it bring to mind? If it’s a real place with memories attached, dive into those memories. Allow yourself to feel and re-experience what made this place your “quiet” place.

If it’s a figment of your imagination, when did you start daydreaming of going there? Do you remember? Maybe this is a place that you have dreamed of since you were a kid. Maybe you saw a picture somewhere.

 What does your quiet place look like? Use colors, textures, and other descriptive language to be as specific as possible.

What does it smell like? Again, be descriptive. “Good”, won’t have the same sensory impact as describing the scent of the ocean or the pine of the forest after it rains.

 What do you hear when you are there? Trying to engage all your senses, do you hear insects? Birds? Water? Wind?

Do you feel the sun on your face or the wind on your cheeks? Are you warm or cold? What else do you feel? Sand under your feet? The spongy feel of the forest after a big rain?

 Are you there by yourself or do you have people with you? Who? Let’s be honest there are some people that do not help us feel calm, they don’t need to be included in your quiet place. Yep, even if they are your parents, children, spouse, or best friend. Sometimes we need to find peace away from even those that we love the most.

Lastly, after you’ve created a picture with sound, touch, smell, and maybe taste too. Give yourself permission to visit this place when you feel the noise of the world is too much. I have clients that use this as part of their morning or bedtime routine to help them get into a quiet headspace to start their day or go to sleep. Personally, I like doing it for a few minutes in the middle of my day when I have a break. I close my office door, take a few deep belly breaths, visualize a place (I have several), and let the experience encompass my senses and clear my head so that I can move on with my day with a newfound sense of quiet and calmness.

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Are We Compatible? We Fight!

If you frequent the many on-line resources (message boards, blogs, advice columns, podcasts, etc.) related to dating, specifically dating at a more “advanced” age, you will surely encounter at least one article about “compatibility” in relationships. What exactly does compatibility mean? If you read all the advice on the internet, this post included, then you’ll find that there is a wide array of opinions offered. Opinions range from the alignment of interests and goals to the notion that there can’t be any disagreements or conflicts within relationships. However, according to Merriam Webster’s Dictionary compatibility is, “being capable of existing together in harmony”.  Dr. John Gottman (2016), the world-renowned relationship researcher, described compatibility as, “Agreeability and conscientiousness are the characteristics that people really mean when they talk about “compatibility.” These qualities are indexed by a person being able to say things like “Good point,” or “That’s interesting, tell me more” or, “You may be right, and I may be wrong” during a disagreement.”

It’s always interesting to me that couples often fear that they are incompatible if they encounter conflict within their relationship. Conflict and the ability to address and resolve it are important aspects to relationships; it says a lot about the relationship’s strength when a couple or family is willing to confront the areas of conflict in their relationships. However, there is a myth perpetuated by society and the media that “healthy” relationships are conflict-free. That’s an unachievable expectation that can be dangerous to a connected relationship.

How can everyone’s needs be met if unmet needs can’t be expressed because it is seen as starting a fight? You’ll notice I changed the wording in my last question from conflict to fight; I’ve noticed that many times the two words are used interchangeably. Fight, typically, has a negative connotation that denotes a level of aggression or force, however. While conflict simply implies a disagreement. Often though, couples and families see any form of disagreement as a fight and it can feel dangerous to the relationships. I teach my clients that it’s important to recognize that you can have a conflict/argument/disagreement and the relationship can still feel safe. How can you safely have a disagreement? I believe that if couples can set up a few rules to how they are going to “fight” that they can maintain safety, not just physical but emotional and psychological as well. Below I’ve listed a few of the boundaries that I recommend couples start with while encouraging them to add their own personal ones that are relevant to their situations:

  1. Use “I” and “me”- if it’s important to you than make sure you are keeping it about who it is important to. “You” statements can feel very blaming.
  2. Keep the volume in check- while some people’s voices get very animated and the volume increases as they get elevated, regardless if it’s from excitement or frustration, it can be very scary. No yelling and screaming!!!
  3. Keep the language respectful. Personal attacks on character, name calling, mocking, being sarcastic, condescending, or patronizing are all ways that can leave people feeling devalued and demoralized.
  4. Telling your partner how they do or should be feeling. Everyone is entitled to their feelings regardless of whether they make sense to others. Use this as an opportunity to be curious about your partner and their experience.
  5. Timeouts aren’t just for kids. A negotiated and stated 20-minute timeout to re-group and calm down can do wonders for a disagreement while reinforcing the importance of safety in the relationship.

Conflict is an important part of relationships, as Dr. Gottman said they introduce diversity and make relationships more interesting. Additionally, they can be used as avenues to deepen our connections with partners by exposing and discussing vulnerabilities. However, for a conflict to be an opportunity to grow it must feel safe for both parties to express those vulnerabilities. Fight for your relationships and connections, not against them!

photo credit: canstockphoto.com – dolgachov

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Technology Has Changed You!!!

“Technology has changed you!” is a phrase that my daughters throw around jokingly when I am on my phone, tablet, or laptop when they think that I should be engaged with them. They’re right though, as much as I hate to admit, and be called on, my behavior; technology has changed me. However, with the influx of digitally charged interactions comes the opportunity to connect with friends and family that, previously, was difficult to stay in contact with, but there is also the increased ability to disconnect from in – person interactions and relationships.

So, just how much is technology impacting our relationships? According to a recent study conducted by the market – research group Nielsen, American adults average 11 hours per day reading, listening, surfing, posting, or just generally interacting with media. 11 hours per day! Now, it’s true that a lot of us use a lot of media sources for our jobs, school, and hobbies, but how much of that 11 hours per day is spent on Facebook, Twitter, Instagram, Snap Chat, Pinterest, or the social media site du jour? What are we giving up interacting on a social media platform for nearly half the day? How are our relationships with our kids, spouses, friends, and other family members impacted? How is our relationship with ourselves impacted? What is social media doing to strengthen or damage your relationships?

Interestingly, when I ask those questions of clients most look completely dumbfounded for a minute. Then as they begin to evaluate the function that media serves in their lives and their relationships, they often come to an answer quickly…it’s a distraction. Media is an escape hatch from real life, but it’s often “sold” as being reality. This seemingly innocent incongruity, fantasy vs reality, can cause some real issues. Ok, so what are some things that we can do to counteract the negative effects and heighten the positive effects?

Boundaries, boundaries, boundaries! That’s right folks let’s talk about how social media, and media in general, is going to be used within our relationships. There isn’t an easy button for this discussion, each relationship is different and so are the boundaries established within those relationships. Some families may have a social media moratorium during the week, others may have limits on what media influences are allowed, and still others may have a more laisse faire approach…no one solution is fundamentally better than the other as long as the people involved have been part of the discussion, even teens and kids. I’m not saying that the kids get to decide but allowing children to be part of the decision – making process and have a voice is empowering and models respect and compromise.

Set media free time aside every day and use part of it to connect with those you care about. Most people are not going to be in a situation where they must be “plugged in” 24 hours a day. Media free time is crucial to balancing mental, physical, and emotional wellness. Go for a walk/run with your best friend, take a hike with your family, go on a bike ride with y our spouse, or just sit around the kitchen table and eat dinner without cell phones or the TV on in the background. Also, allow yourself some time to disconnect from media and sit with your thoughts and feelings. Give yourself the space to really connect w ith yourself and understand what’s happening for you mentally, physically, and emotionally.

Be wary of the comparison trap! All media, but social media in particular, is rife for falling into the habit of comparing ourselves with those in our neighborhood, school, church, or the world in general; this is a harmful mindset. Remember that social media is being sold as reality, but it is fantasy. Often it is used as a “highlights” reel to life, but we don’t get to see the “bloopers” reel. Real life is not a series of perfect moments like what is featured on someone’s Instagram story. Comparing our lives to that well curated presentation can lead to feelings of failure, inadequacy, and hopelessness.

Lastly, take breaks from media if it feels like it is becoming obsessive or is dominating your “real” life. Recently, my college age daughter went on an “electronics fast” for one of her classes for a week. She was only allowed to use a desktop computer and the university’s website to complete homework, otherwise she had to be digital free. I admit, I had a hard time not being able to shoot her a quick text or message, but I think that it was an experience that we could all use from time to time. We have convinced ourselves that life would cease to exist without media …that is not reality.

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New Year, New Year’s Resolutions?

As the new year dawned earlier this week, many of us used it as a time to reflect on 2018 and make resolutions for what we want to change in the coming year. Maybe we want to lose some holiday weight, get a better grip on our finances, improve ourselves by learning something new, or change our career/life path. Admittedly, all admirable aspirations (as demonstrated by the fact that these are a few of the most common resolutions…year after year). However, as the shininess of the new year starts to wear off and the doldrums of February start to set in, we lose motivation and nearly 80% of us that made resolutions will have given up, according to U.S. News and World Reports. Yep, 80% will have thrown in the towel by Valentine’s Day! Then why do we keep making New Year’s resolutions year after year and how can we be part of the 20% that makes it past the middle of February?

The connotation of the word resolution is negative to a lot of people, something to be solved or fix. Thus, how many of us are looking at our resolutions as a way of fixing something that we perceive is broken about us? Instead of highlighting the potential for growth and positive change we are starting out focusing on the negatives that we see in ourselves. Whereas the word goal has a much more positive connotation, it’s defined by Oxford’s dictionary as an aim or an object of person’s ambition or effort. A goal is something that we work towards, we aim to achieve unlike a resolution that is putting an end to a problem. Funny how our minds can differentiate subconsciously, and our reactions are influenced by the distinction. How can we make goals that we can stick with for longer than six weeks? Breaking them down into smaller, more manageable goals that allow us to feel successful. That’s right, setting yourself up for success can be key to achieving your goals. Let’s break down one of the more common resolutions of “being healthier”.

Not too General- the goal needs to be specific, “being healthier” is rather vague and ambiguous. State your intent in more specific terms, “I want to be healthier by eating more vegetables.”

Objective- the goal needs to be measurable and trackable. In our example, the word “more” can be construed as subjective. More as compared to what exactly? We can refine the goal further to make it easier to quantify and measure, “5 servings of vegetables a day”.

Achievable- remember we are setting ourselves up for success with our goals, we want to meet them, so we must make sure we are setting reasonable expectations. What if you hate vegetables and never eat them outside of french fries? Is our goal of 5 servings of vegetables a day attainable? Maybe, maybe not. You can refine the goal even further to make it more manageable, “Eat 1 serving of vegetables with lunch and 2 servings with dinner.” Remember if you feel successful you are more likely to be motivated to continue expanding and working toward higher goals.

Lifetime/Lifestyle- is the goal something that you can continue doing indefinitely? Maybe for the rest of your life? Lasting change is about creating new processes of how we think, feel, and react to stimuli so if we have a “diet” mindset then we are constantly looking forward to being done with the “diet”.

By breaking down goals into manageable pieces we are telling ourselves that we want to be successful and that we can do the things that we set our minds to. Start 2019 by setting a goal to ditch the resolutions of the past and succeed in achieving your goals for the future. Happy goal setting!

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What’s Wrong With Me!!!

 
As the seasons change from the light filled days of summer to the shorter cooler days of fall, many people begin to notice a change in the way that they feel. For some people, they feel invigorated and energized by the cooler weather; however, for others these shorter days lead to feeling less motivated. And still, for others the onset of cooler weather is just the precursor to the “winter blues”, a condition formerly known as seasonal affective disorder (SAD). Regardless of the timing of depression, it’s an experience that can feel isolating and hopeless. However, there are things that we can do to help alleviate some of the symptoms of depression.
 
Humans are connected beings, we need connection to survive and we especially need it thrive. Strengthening our connections with those around us can help with the feelings of isolation and being alone. What do we do if we don’t have strong connections in place? Looking for ways to connect that are a little more unconventional than the traditional family, friends, and coworker relationships is one place to start. For example, there are meet up groups for all kinds of different hobbies that are open to people. Faith communities are ways to connect with people that have the same ideological and theological beliefs. Volunteering allows an array of engagement opportunities that also provide a sense of worth and giving back. However, even engaging in an activity that provides peripheral contact can be beneficial; going to the same coffee shop every morning on your way to work and engaging the barista in small talk is a step towards making a connection.
 
The coffee shop stop leads us to another way to combat depression…getting out. Yep, it might be the last thing that you want to do when you are in the midst of a depressive episode, but it is one that can provide a quick pick me up. Finding options that require us to leave the safety and confines of our couch can be as exciting or as calming as we choose. Going for a quick 10 minute walk around the block, going to the bookstore to pick up the latest novel from your favorite author, or taking that pottery class you’ve always wanted to try…they all require that we step away from our comfort zone.
 
Exercise is also a great way to combat depression. Exercise gets our blood flowing and heart pumping that leads to a release of those feel good endorphins that help balance our emotions. Want to up the anti depressive effects? Exercise outside in the sunshine, there are currently studies that hypothesize that vitamin D deficiencies are
 linked to depression, though that has been proven yet. However, light therapy has been shown to be an effective treatment for SAD.
 
Lastly, talk therapy with a trained therapist that can help you deal with your individual symptoms is also an effective option when you are having depressive episodes that aren’t being effectively mitigated by diet, exercise, and lifestyle changes. Having a person that will listen and help you develop and implement changes and coping skills into your life can be invaluable as you traverse a trying time but you don’t have to do it alone. Wasatch Family Therapy offers therapists for all ages to meet your individual needs, to make an appointment call 801-944-4555 today.
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The Stranger in the Mirror

Have you ever looked in the mirror and wondered who the person staring back is? The feeling of not knowing who you really are as a person separate from the roles that you find yourself cast in. How often do we define ourselves generically by descriptors of those roles rather than by our character traits? A mother, a wife, a father, a son, a daughter, a coworker, etc. These terms describe our relationships, but there is more to us than simply who we are to other people. Is that really how we want to be seen by those around us? Flat, non-dimensional characters in the play called life? Where we are content taking a supporting cast role rather than starring in our own lives? Sadly, often that is exactly what happens for many of us. We become so busy that we forget to truly live and are left wondering where the time went and who we are.

Recently, my just-graduated from college daughter was having an “existential” crisis in our kitchen. Like so many of us, she’s struggling with how to identify herself. She’s technically no longer a student, though graduate school applications are in process, and she isn’t yet working in her field of study. She has described as “feeling adrift.” There is no longer a label that she can slap on to describe herself succinctly that feels adequate. What’s a 22-year-old to do? Or a 32-year-old? Or a 50-year-old? Or a 103-year-old? See, this isn’t a question of age or experience, but a question of perspective. How do we see ourselves? How do we want to be seen? How do others perceive us? Do all these different perspectives align?

I’ve noticed when I pose these questions that people (clients, friends, family) are often taken aback when they contemplate their answers. Often, they find that how their loved ones, coworkers, or acquaintances would describe them is similar to how they would like to be perceived but, not surprisingly, their self -perception is much more negative. Why is that? Why are we so quick to look outward for a measure of worthiness but so harshly judge ourselves, and our contributions, as inadequate? I wonder what would happen if, as a society, we spoke more kindly to ourselves and left self-recrimination out of our personal narratives? Would we be happier? Less anxious? Less depressed?

Positivity, gratefulness, and mindfulness are all ways that we can choose to treat ourselves with more care. These practices can help ground us and keep us focused on the good in our lives and ourselves to help us better weather the storms that life hurls our way. So, take a minute, look in the mirror, and tell the stranger you see there all the things that you want, hope, and desire for them. Treat that stranger as you would your best friend, coworker, sibling, or child that needs a little boost. Encourage that stranger to find their inner passion and foster it. Tell that stranger how much they are loved, and one day, you just might believe it.

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Are You Ready to Date?

Boy, has dating changed in the last 25 years! As a happily married person, I never paid attention to the struggles of my single contemporaries. However, as a widow of 3 years, I recently ventured back into the realm of dating and into online dating. Wow! That’s some culture shock for the uninformed. Now, I’m sure that there are people reading this that are wondering what my starting to date has to do with therapy? Well, since I am in the business of relationships, personal interactions, and self-concept, this is a very relevant topic as dating in this highly technological, swiping app, game of numbers age morphs these concepts into something much less personal…at least at first. How does someone that is unfamiliar with the “new” rules of dating venture in? I think it’s important to have a plan, not a set-in stone rigid plan, but a basic idea of what you want to gain from the experience.

What should this plan look like? What is your expectation? Are you wanting to meet friends? Date a lot of people casually? Get into a relationship? There are apps, groups, and websites devoted to all these scenarios plus any other variation that you can imagine. I’d suggest evaluating what your needs and wants are. Have you ever dated using the technological environment of today? Setting realistic expectations is important. Although you have access to many more single people than what you would likely have otherwise, there is still the need to weed out people that you feel would not be compatible with you or your lifestyle. For example, dating an atheist if you are very religious and seeking someone with the same quality. It would be unrealistic to expect someone to change their spirituality to such a degree…it’s an unrealistic expectation. Yet, it happens repeatedly in various forms, people often think that they will “change” a person.

What about the amount of time that you are going to dedicate to your dating endeavor? If you download the apps, you can be instantly and constantly connected to any potential “matches.” However, is this healthy? For me it wasn’t, I felt tethered and “on-call” all the time. A possible solution is to look at the website or app only from a computer or dedicate a set amount of time per day to dedicate to the search. Boundary setting early on can help alleviate the anxiety and stress that can accompany the online dating platforms and help you not feel so tied to an app.

What about when you do match with someone? Have you formulated a plan and appropriate boundaries within yourself to deal with inappropriate questions, comments, and expectations from strangers? What are you comfortable sharing with a virtual stranger? What information do you need to protect? What about meeting for the first time, do you have a plan in place to make sure that it’s a safe encounter? These are all things to be considered before any of those scenarios happen. Personally, I think that best advice I received concerning first meet-ups was to keep them short, make sure they are in very public places, and go in with no expectation other than talking to someone new for a few minutes.

You’ve made it to the first meet, and you are feeling self-conscious…yep, it’s almost like junior high all over again. How can you deal with the potential feelings of failure and rejection? Acknowledge them. I’d be amazed if anyone that has done an online dating meet or has been on a blind date hasn’t experienced these exact feelings; it’s natural to be nervous. Likely, the person you are meeting with is having these same emotions to some degree, why not just put it out there? This is a genuine and open expression of what is happening for you in the moment; be yourself, that is the person you want them to like.

Dating can be a scary and anxiety ridden experience. However, it can also be a fun “re-do” for something some of us haven’t done since we were teens. Setting reasonable expectations, having a good set of personal boundaries, and being self-aware can all help in making it a good experience rather than the nightmares you read about. Now, go be your best self, and get to dating!

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Get Over It!

Wasatch Family Therapy Depression

“The reality is that you will grieve forever. You will not “get over” the loss of a loved one; you will learn to live with it. You will heal and you will rebuild yourself around the loss you have suffered. You will be whole again, but you will never be the same. Nor should you be the same. Nor would you want to!” – Elizabeth Kubler Ross and David Kessler from “On Grief and Grieving”

We live in a society that is uncomfortable with death and grieving; we just want people to “get over it” and be done. It makes us feel better if they are back to “normal” and are “okay”, then we can return to our lives without guilt. However, grief is complicated, messy, and full of emotions that we don’t want to acknowledge, let alone feel. So, what happens when we lose, or someone that we are close to, loses a person in their life? A spouse, child, parent, or friend. How can we help them, or ourselves, with this messy grief business? Honestly, the answer is so simple yet so complicated at the same time; grief is as unique and individual for each person as their fingerprint. There is no “right” way to do it. As a widow myself, there are a few things that I found, and continue to find, as being helpful and healing in my grief journey.

Be There

Grieving is a lonely, isolating business. Sure, there is the initial influx of mourners that surround the family in the days and weeks immediately following the loss, but what about after that? Can you be that person that shows up, texts, or calls just to chat, go for a walk, or grab a cup of coffee and give the grief stricken a sense of normalcy while chaos reigns elsewhere in their life? It’s often said, “Let me know what I can do to help.” Often however, in the midst of grief people aren’t even aware of what they need, nor do they want to impose on family or friends and ask for help, but they crave human interaction and connection. It doesn’t have to be a big thing, but just knowing that someone is there and cares can make all the difference during those really difficult moments.

Listening to the Tale

Just as each person has their own grief journey they each have their own tale of grief, how they came to the painful spot where they dwell. While those on the periphery may have witnessed and been part of that journey, it may be surprising how the mourner interprets their experience. For some, telling the tale is cathartic and allows them to release what they’ve held within themselves: guilt, shame, anger, fear, relief. While for others it gives them space to voice the confusion of trying to process a surreal experience.

My experience with losing my husband landed me squarely in the “trying to process the surreal experience” camp. Trying to wrap my head around him being here one minute and gone the next was really difficult for me to wrap my head around. My friends and family were all present in witnessing, but I needed to express what it was like for me. I felt almost desperate, at times, to have someone understand and validate me. I didn’t need anyone to “fix” it for me, they couldn’t, but to have them say, “Yep, that sucked!”, meant the world to me.

The “Right” Way Doesn’t Exist

As a society we have constructed this movie image of what grief should look like, the bereaved go into a deep mourning for a while, but then they pull themselves together, “move on” with their lives, and the grief is finished. In reality, grief presents itself in a multitude of variations. For some there is the anticipatory grief that accompanies a long illness. For others there is the acute, shocking grief from a sudden death. Yet still for others there is the guilt-ridden survivors’ grief that can accompany trauma and suicide. With such differences in experiences how can we really expect for people to process grief in the same way? Within the same timeline? And with the same reactions? We can’t; it’s a preposterous assertion.

Need help or know someone that needs help processing the grief related to losing a loved one? Wasatch Family Therapy has a team of therapists that can help you wade through the sea of emotions that accompany the grief journey, we would be honored to stand witness to your tale and help you find the “new” you that evolves from the death experience.

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Have a Conversation

Have you ever had a conversation where you just needed to vent? You just needed to get out all the pent-up frustration, anger, disappointment (whatever emotion that you were feeling at the time out), and the person that you were talking to immediately started telling you how to “fix” the problem? How were you feeling in that moment? Heard? Validated? Or the opposite?

Recently, my 17-year-old came in grumbling and lamenting about the struggles of high school existence. I listened for a bit, commiserated on how terrible small-town living is (sarcasm), and offered really “helpful” suggestions. Cue the eye-roll! Yep, I fell into the “fix-it” pattern; it’s ingrained. We are a society of “fixers.” We want to listen to an issue, come up with a few reasonable alternatives and fix the issue. But what happens if there isn’t a solution? Or, really a problem to be fixed?

The “fix it” trap is a very common style of miscommunication within couples and families. Wait…miscommunication? They’re talking about an issue and the other person is trying to help them with it, how is that miscommunication? The miscommunication happens when the intent of the speaker and the intent of the listener don’t match up. You might be asking yourself, “How am I supposed to know what my spouse/child/friend wants or needs out of a conversation? I’m not a mind reader!” My response is simple, yet really difficult for many of us because it’s something completely different from our typical pattern…ask. You read that right, just ask the person what they want or need from the conversation.

During the exchange with my child, after seeing the eye-roll and hearing the frustrated huffing and puffing, I knew that I had not given them what they needed from me. However, I didn’t want to make an incorrect assumption, again, so I simply apologized and asked, “I’m sorry, how can I help you right now? Is this something you need to talk about or something that you need help figuring out?” Now, I know that people are going to read this and say to themselves, “I try asking my child/spouse/ friend what they need and they just get mad!” Yep! The pattern is ingrained in the other direction as well. Sometimes the speaker may not even realize that they aren’t seeking a solution, but an opportunity to talk. What are you supposed to do then? Listen.

Take the time to really listen to what the person is saying, validating his/ her experience (even if you don’t agree), ask some questions to clarify to make sure that you are truly understanding, and empathize with what’s happening. Giving the person your undivided attention will give you (and the other person) the opportunity the truly ascertain what’s needed from the conversation. Go talk!

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Ahhhh! There’s so much to do!

canstockphoto35932473Life seems to have a way of getting crazy just when we don’t have time. There’s your child’s homework assignment that they forgot was due…tomorrow. An impending deadline at work that can’t be delayed any longer. What about the band concerts, dance lessons, or basketball games for your kids? School, church, and family obligations and responsibilities that we “have” to do. How do we balance all the demands on our time and energy?

Recently, I came to the point of realization that it wasn’t physically possible for me to accomplish and meet all my obligations the way that I had envisioned in my head. It was possible (though difficult) to meet the responsibilities on my list, but not in the way that I wanted them completed. Having realistic expectations of what I can and need to accomplish within the parameters of my life was a hard realization for me. I don’t just want to complete a task; I want to excel at that task. However, my overly high expectations of myself were leading to feelings of stress, anxiety, and negative self- worth. How do we combat these dueling feelings of inadequacy and the need for perfection?

Prioritize

Sounds simple enough right? However, how often do we sit down and write out all the demands on our time and energy for a day and then rank them? Try taking just 5 minutes and jotting down all the things that you need (or think you need) to accomplish for that day. Is it reasonable? How do you feel when you look at the list? Is it empowering and motivating? Or, do you feel the stress and anxiety like I did when I looked at mine? If your list is motivating, then you might have a good balance. However, if you react like I did, that’s a good indication that you are over-extended and need to pare it down a bit. How can I cut out something I “need” to do?

Good Enough

For those of us that suffer with perfectionistic tendencies, it’s hard to accept that less than perfect is good enough. Do we really need to be on every PTO committee at our children’s schools? Or, is being on one “good enough”? Are there things on your list where you can give yourself permission to be average? Adjusting the expectations that we set for ourselves can be a difficult thing to do, but I’ve found that being more flexible about what is and isn’t acceptable leads to a lot less stress.

Flexibility

After completing the first two steps, I realized there were several areas of my life where I’d created exceedingly high expectations. I had scheduled myself into a corner that didn’t allow for any deviation. Allowing for some flexibility in my schedule is very freeing; I don’t have to be doing something all the time. When something unexpected does pop up, I’ve left enough leeway to adjust accordingly.

I’ve learned that being able to look objectively at various aspects of my life and see where I can make improvements by doing less, either physically or mentally, is necessary at this stage. I simply can’t be or do all the things that I tried to tell myself that I had to. However, by carefully evaluating and choosing to prioritize the things most important to me, accepting that sometimes less than “perfect” is good enough, and allowing flexibility be my new mantra; I have a sense of strength, empowerment, and resiliency that was previously lacking.

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