The world is full of noise and escaping that noise in important. Whether that is getting out running, hiking, walking, or enjoying any of your favorite activities. What is important in taking in the silences is that we are present. Taking the time to enjoy the silence is an act of mindfulness. Mindfulness has been shown to benefit us by:
· Physical benefits including lowered blood pressure and improved sleep.
· Gaining more control of our thoughts.
· Reduction of stress.
Remember yesterday is history, tomorrow is a mystery, but today is a gift. That is why it is called present. – Mastery Oogway Kung Fu Panda
I, like many of you, spend a lot of time in my car. I always feel like I’m rushing from one thing to the next and I never have enough time for anything. As I was driving to work the other day there was a car that I ended up behind in the turning lane that didn’t increase its speed once it turned. At first, I found myself annoyed and thought “Are you kidding me? Come on, GO!!” I was looking in my side and rear-view mirrors to try to change lanes but there was a steady stream of cars in the lane next to me. I, then, realized that I didn’t need to rush, I was going to have half an hour in the office before my client’s appointment and I calmed down.
I thought to myself as I paid
more attention to the car in front of me that it was probably someone old
driving the car because I couldn’t see the driver’s head above the head rest.
When I was finally able to change lanes and go around this car, I looked over
at the driver as I passed. Sure enough, it was a little old lady, hunched over
and barely seeing over the steering wheel. A smile came to my face as I thought
of this woman who likely had slowed down in many aspects of her life, only one
of which was driving, and how I am always in such a rush. It made me wonder how
often I missed things from not paying attention and always rushing from one
thing to the next.
We live in such a fast-paced
world with so many things demanding our attention at once. I find myself
getting lost in the mundane routine that is my life as crazy and busy as it is
right now. But when I can slow down and just be present in the moment, I find
that while there are parts of my life that are mundane, there are also pretty
amazing things that happen around me and inside of me every single day. If we
are constantly chasing the next thing, we can never truly just be with
ourselves. But maybe that is part of why we don’t slow down.
Slowing down can be vulnerable.
When we allow ourselves to be still, things can surface that we’ve been avoiding.
We constantly measure ourselves by what we do and what we accomplish, so who
are we when we slow down? Maybe we aren’t enough, maybe we are too much, maybe
our emotions are too overwhelming, maybe it will be too vulnerable. Brené Brown
has dedicated her life to studying vulnerability, authenticity, and courage. It
takes courage to be still, to allow vulnerability, and to show up
authentically. She says, “authenticity is the daily practice of letting go of
who we think we are supposed to be and embracing who we are.” Slowing down,
embracing who we really are, and being still with whoever we are right now can
be scary but can also be powerful.
So how are you going to
demonstrate your courage to slow down, be still, and embrace that you are
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
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
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?
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
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.
Brainstorm with your child a short ritual you will both perform every time you say goodbye. This could be a secret handshake, a special song, a mantra you say together or a combination of words and touch. Anything that is meaningful for both you and your child will work.
Don’t Use Tough Love as
a Go To
Karen Young of Hey Sigmund explains how
fighting against our natural fight or flight instincts is a losing battle.
“We humans are
wired towards keeping ourselves safe above everything else. It’s instinctive,
automatic, and powerful. This is why tough love, punishment or negotiation just
won’t work. If you were in quicksand, no amount of any of that would keep you
there while you got sucked under. You’d fight for your life at any cost. School
is less dramatic than quicksand but to a brain and a body in fight or flight,
it feels the same.
empower your children by teaching them how this primitive part of our brain
works and breathing exercises they can employ to combat them.
Do Encourage Your Child
To Express Feelings Through Art
One of the most therapeutic and helpful things your child can do to understand and combat their anxiety is to explore their fears and experiences through art. A study conducted by Khadar et al. (2013) showed that the boys with separation anxiety developed more adaptive behaviors and emotions, and the children tended to share more feelings and improved their communication skills. This particular study used the medium of paint, but drawing, sculpting or any other medium that appeals to your child can be used.
Don’t Teach Your Child
to Fight Their Anxiety
teach your child to recognize and verbally point out what they are feeling and
where in their body they are feeling it as an outside observer. Have your child
thank their anxiety for doing its best to keep them safe. But use their
thinking brain to then tell the anxiety that they are safe and that they’ve got
Do Externalize the
Have your child describe their anxiety—what it feels like, what it says and what it looks like. Then have your child design a creature that embodies anxiety. Have your child name the object and talk through the aspects of the creature your child creates. This gives you and your child a way to visualize, separate their feelings from who they are and a new language to speak about their anxiety.
If your child is experiencing separation anxiety that is concerning you, please schedule an appointment with me by calling 801.944.4555
Human beings are social creatures and need connection. Psychologists, anthropologists, and philosophers have suggested many reasons for why we need connection. These reasons include: providing for physical and emotional needs, creating tribal safety, invoking social and economic efficiency, and offering structure for human development.
explored this topic, I find our need for others is multifaceted. In mental
health, there are overlapping influences, often termed the biopsychosocial
model of health. This phonetic amalgamation promotes the importance of
three overarching schools of thought: (1) our biology, (2) our thoughts and
emotions, and (3) our social environment. Our social connections are no
small matter. We experience social connection with family, friends, church
relationships, clubs, and work situations.
One reason I feel we need others, is to create affirmation and validation for our life journey. As children, we look to authority figures for validation. At first, this person is usually a parent or guardian. When we enter our adolescence, we turn to friends. As adults, we may seek approval from peers, or authority figures such as church leaders, a spouse, or a boss at work. Marriage relationships uniquely create opportunities for seeking intimate affirmation and validation. As a therapist, I see couples desiring validation if they are “enough,” or if they are “doing things right.” These bids for validation are expressed in a variety of scenarios in the kitchen to the bedroom.
we arrive at a place where self-confidence eclipses the need to seek validation
from others. When this occurs, we help
support others, and our self-esteem is self-sufficient. I don’t think this process is a bad thing.
Instead, I feel the understanding we gain is helpful and includes three
as other people bid for validation from us, we should feel complimented, as we
are now a companion in their healing journey. Affirming another is an
opportunity to support and honor the path and choices others make in a way that
creates self-awareness and growth, confidence, and security while allowing for
a space of safety.
we need to know how hurtful rejection can be for those who seek for an
affirming voice from us. As children, we are often told “no,” “don’t,” or
“you cannot.” Usually, these commands are barked from parents who want to
protect their children. However, as a conscience being willing to aid in
the healing journey of others, an affirming voice such as “you can,” “you’ve
got this,” or “I trust you,” is more effective.
understanding your attachment style, or the attachment style of others can
assist in explaining how validation and affirmation are expressed. An
assessment of how you engage with others can aid you and those you love to help
establish securely attached relationships.
For example, some people will anxiously seek for attention, and others
pull back when things get messy, avoiding receiving the needed help the
As humans, we connect with others for a variety of meaningful ways. Seeking affirmation and validation is a human characteristic that moves people toward a place of self-confidence. We start by trusting the voices of others we trust, and then we move to trust our internal voice. We do these in elaborate dances that deserve our attention and our nonjudgmental observation.
If you or a loved one needs help in understanding or seeking validation, please give me a call at 801.944.4555 to schedule an appointment today.
Wasatch Family Therapy is excited to announce this school year’s social skills group. This group is opened ended allowing kids to come into the group throughout the school year. There is a six session commitment, but children can stay longer, if needed. Groups are $50 per session, due at the time of the group. Please contact us at 801-944-4555 to register for the group.
People have many reasons for why their life is so stressful. Why they can’t de-stress. Why they feel so out-of-control. Why they believe it will just never change.
While many reasons exist, my experience is that people have three key reasons why they can’t seem to de-stress their lives. Here are a few to think about.
1) My life is too complicated to change!
I’ve heard this reason or derivations of this excuse many times. Whether it’s multi-tasking a crazy schedule or simply feeling there is nothing I can change, this line of reasoning hamstrings us.
2) Life never gives me a darn break!
While this reason sounds similar to number 1, it’s actually quite different. Whether it’s a mom who is exhausted by their 3 kids or a dad trying to close that important deal to support their family, it’s exhausting. By the way, these roles can be switched and aren’t gender exclusive. The point is, we need to SEEK a break in our lives.
3) Stress keeps me young!
I’ve spoken with people who have told me that stress is “motivating” or that stress keeps me “involved in life.” And yes, even that it “keeps me young.” The latter has been spoken with a knowing chagrinned glance that it actually isn’t helping. Which actually begs the question of “how well is that working for you?” The reality is, it simply is NOT helping.
Ideas That Work!
Here are 50 wise and proven ways to de-stress your lives (Hint: The hard part is actually making the time, not in doing them!)
Read Garden Movies Hike Piano Affection Backpack New outfit Vacation Work (job) less Bucket list Friends Work out Increase Intimacy Get away Spirituality Sex Travel Education Walk Step back Make Love Change careers Re-connect Healthy Emotions Trail Run Date Flower Garden Exercise Religion Journal Volunteer Arts Ski Creativity Crafts Mountains Yoga Rock Climbing Symphony The Mighty 5 Bear Lake Sunset Opera Sunrise Thunder The Beach Work smarter Self-care Alone time Switch it up!
There are easily 50 more ideas to add to this list. However, that’s not the point, i.e., to add more stress. The critical point is that unless we make changes and do more for ourselves, we suffer. We’ll just experience more and more stress that just simply perpetuates itself. That. Makes. No. Sense!
What makes perfect sense is choosing several of the items from my list and just doing them. Hiking is amazing in the Wasatch. Watching a summer movie rocks. Journaling is helpful. Reading a book energizing!
And, I can (almost) guarantee that your stress level will drop. You will want to do more for yourself. Become fiercely loyal to it!!!
Michael Boman, LCSW has 20 years experience in helping people de-stress and reconnect. Reach out to him at 801.944.4555,
if you feel this blog has moved you to want to take back your life.
An empath is often described as one who identifies with
another person’s emotions as if they were their own. This personality trait
goes beyond the usual definitions of relating to others. For example, being sympathetic is merely understanding
another’s experience. Empathy moves
beyond this definition, where somebody feels for or with another person. Sometimes highly sensitive beings perceive
what others are feeling so intensely their emotions are being pulled about with
little understanding why. This
experience can be challenging for some because their life can turn upside down
when family members or close friends experience the agitating cycles of life.
Despite this challenge, this form of empathy is often
thought of as a gift. I agree with this
perspective. Those who relate
emotionally to the experiences of others in this fashion often assist in the
healing experiences for others because they validate others feelings in
meaningful ways. Sometimes those who are
empathic bridge communication gaps where language has no nourishment.
Recently neuroscientists have discovered the human brain
contains specific brain circuit structures called mirror neurons. These neurons primarily respond by
interpreting the emotional state of others, then translating these experiences
into mirrored responses. This research
provides scientific answers to how this process occurs. Furthermore, the latest research describes
how human beings experience and interact in their environment and how we are
wired to connect.
If you’re very empathic and highly sensitive, what can you do to create emotional stability? I recommend taking a moment in the morning to establish an emotional baseline. As you feel a shift during the day, ask yourself, “is this mine?”. It may also be helpful instead of thinking “why” are you feeling this way, ask yourself “who” may be feeling this that you are picking up on. This isn’t to say all emotions belong to others. When it is your emotions, it’s possible there is somebody in your social-field who is picking up on you whom you can connect with. This reality of the human experience presents an ideal opportunity to become vulnerable and realize that you’re not alone. After all, we are biologically wired to understand how others feel and experience the world together.
In honor of Pride month, I wanted to
share some knowledge about human sexuality that can be quite confusing.
Although some of these Frequently Asked Questions may seem obvious to some, I
think most people would be surprised at how little they really understand about
the differences between these words and phrases.
What is the difference between sex and gender?
Sex is defined by our biological position on the spectrum of femaleness and
maleness. Gender is defined by our psychological and sociocultural attributes
that are associated with being female or male.
What does gender identity mean?
Gender identity is defined by one’s personal, subjective
sense of their gender, which is different from our biological sex.
What is sexual orientation?
Sexual orientation is the unique pattern of sexual and romantic desire,
behavior, and identity that each person experiences.
Doesn’t sexual orientation consist of just three categories,
heterosexual, homosexual, and bisexual?
No it does not. After several studies, Alfred Kinsey
discovered that sexual orientation is more of a continuum so he developed the
Kinsey Scale. On the Kinsey Scale, 0 represents exclusive patterns of
heterosexual behavior and attraction, and 6 represent an exclusive pattern of
homosexual behavior and attraction. The numbers in between the two represent
varying levels of bisexuality.
people use sex and gender interchangeably without realizing the difference.
While sex refers to our biology, gender defines our expectations about what
makes us feminine or masculine and is determined by psychological, social, and
cultural characteristics. Knowing the difference is not only important in order
to fully understand what someone is talking about but also important in order
to inform someone who may be confused about this. Additionally, many people
believe that our sex should determine our gender. This is where understanding
sexual identity comes into play. Sexual identity refers to a person’s individual
perception of being female or male. A person could have an outward appearance
of a male but have female sex organs and instead of identifying as female, identify
as male, which is a form of transgenderism. Sexual orientation is often lumped
into three categories such as heterosexual, bisexual, or homosexual. However,
thanks to Alfred Kinsey, we now know that sexual orientation is much more
complex than this and should be described as being a continuum as shown below.
research has shown that sexual minorities such as bisexual, gay, transgender, and
lesbian individuals are at a higher risk for depression than heterosexual
individuals. The reason being that they are (for varied reasons) less open
about their sexual orientation. Knowing this can help aid people in their
journey to discover their sexual orientation and become more comfortable and
supported in being open about it. It can also help you to be more aware of
things to be looking for like signs of depression, anxiety, suicide, and stress
in a friend, family member, co-worker, etc. who may be exploring their sexual
more support and acceptance of the LGBTQ community in this day and age, brings
about those who have been hiding their true gender identity or sexual
orientation. Now more than ever, it is important to understand important terms
and meanings of these terms in order to better serve this community and also
family members and friends of the LGBTQ community who may not understand the
research behind these terms and the importance of supporting them despite their
beliefs. By sharing our knowledge of sexual orientation, we can work together
to end hate and discrimination.
R., & Baur, K. (2017). Our sexuality, thirteenth edition. Cengage Learning.
J. J. (2013). The psychology of human sexuality. Sussex, UK: John Wiley &
der Star, A., Pachankis, J. E., & Bränström, R. (2019). Sexual orientation
openness and depression symptoms: A population-based study. Psychology
of Sexual Orientation and Gender Diversity.
We are excited to announce that
Wasatch Family Therapy is starting up our Mad Science and social skills group
this summer! The group is starting June 11th and goes through July
30th for a total of seven groups. These groups are two hours long
and will run every Tuesday skipping the week of the 24th of
July. The group consist of an hour
science experiment with the Mad Science group leader and the therapists.
Followed by the last hour with the therapist working with the children on
various social skills involving play and our science experiment. Some of you
may be wondering is this group worth it for my child? The answer to that
question is yes! Below are some of the benefits that kids can receive from our
social skills group.
Social skills group builds self-confidence in
the group setting which then goes to all areas of your child’s life.
Allows them to make new friends and learn how to
maintain healthy friendships going forward.
Develop new problem solving skills for school
and home settings.
Ability to cope with changes that may occur in
their day-to-day life.
A better understanding of their own emotions and
then how to connect with peers through empathy.
Play is a child’s primary language which means
we will be doing a lot of it during the group!
Group play can support emotional healing and
Improves independence and creative thinking.
Allows a safe place to make decisions and learn
to accept and understand their responsibility for these.
We look forward to this group every year as we see each of the children make great leaps forward in their abilities. If you or anyone you know is interested in our social skills group reach out to us at 801-944-4555 to sign up now!