Financial Wellness - How to Start Small and Win Big!

Every year in high school, we’d have one marking period where we got pulled out of gym class for “Health.”  My junior year, “health” was something called Life Skills.  We were given a budget sheet, a “paycheck,” and a checkbook and had to create a budget and learn to balance the checkbook.  Way easier done with Monopoly money than our actual money!  Unfortunately for all of us, debit cards (and credit cards) were on the rise, and that checkbook balancing skill was soon to become obsolete.  

 

Something that comes up over and over again both in my work life with clients and in my personal life with friends and family?  Nobody ever taught us how to budget!  We live in a world of instant gratification (hello, Amazon!) and the highest level of keeping up with the Joneses in history thanks to social media.  Where our parents only had catalogues and Better Homes & Gardens to compare themselves to, we now have an onslaught of influencers and edited social media feeds to compete with – and the impact often lies in our budgets just as much as in our self esteem.  

 

I often hear “I’ll never be able to buy a house.”  Upon further exploration, it clarifies to “I’ll never be able to buy a NICE house,” and eventually “I’ll never be able to buy a house like THEIR house.”  I once heard a story of a woman who would have to leave work in the middle of the day after perusing blogs on her lunch break and would spend the rest of the day crying in bed because she would never have what the bloggers have.  Comparison of self to others is a thief of joy – and a thief of money right out of your pocket if you’re not careful!  

 

So what does financial wellness actually look like?  It doesn’t necessarily mean having the big fancy house and the fancy car and the designer bags – unless that’s what you authentically want.  Personally, I think having a gigantic house sounds like a whole lot of vacuuming and dusting – and that doesn’t fit my lifestyle!  Ask yourself – are my visions of success authentically mine?  Do these fit with my personality and goals, and will I be truly happy once I have them?  If the answer is no, it’s time to re-evaluate!  The truth is, sometimes we have to give up some things to prioritize others.  For me, the priority has and always will be travel (although the past two years has put a bit of a damper on that one!) – so that means I make sacrifices in other areas.  We decide what feels the most important to us and what goes further down on the priority list.  One “sacrifice” I’ve made is buying books – I’m an avid reader, and I love diving into a good book – but I was spending TONS of money every month feeding my habit.  I learned about Kindle First Reads (a free book every month for Amazon Prime members!), I have a list of books that my friends and family can peruse if they’re looking for a gift for me, and I have a library card.  It sounds like a small change, but it made a big difference!  I also canceled cable a few years ago, and I’ve never looked back.  What are your priorities, and what do you see as the expendable portions of your budget? 

 

First, get an idea of what your spending looks like each month.  There are many ways to do this – you can keep track of your receipts, make a log of what you spend, or use a tracking app such as Mint to categorize your spending at the end of a month (or perhaps at the end of a few months so that you can recognize any patterns or anomalies!).  Then, split your spending into “wants” and “needs.”  Our needs are non negotiables – food, utilities, any loans you might have.  Wants might be things like the aforementioned cable bill or book addiction, takeout/eating out, clothing/shoes (though sometimes these can also be needs!), nail appointments, etc.  

 

Second, evaluate whether you’re meeting the goals you’re setting for yourself.  If you’re finding yourself stretched beyond your means or struggling to put money in savings, what comes next?  Sometimes, we are able to bargain down on the needs column – we can use coupons on groceries or buy store brand items instead of name brand, we can refinance loans for lower interest rates or longer terms.  On our wants, are there any things that we can do without?  Small changes can make big differences – there are apps that will scan your spending to find subscriptions you may have forgotten about.  I once had a friend who had three – THREE! – gym memberships on recurring payment on her credit card that she had forgotten about.  And she wasn’t attending any of them!  Canceling those memberships saved her almost $50 per month.  What subscriptions do you have on your phone that you’ve forgotten about?  What are your top priority wants?  For me, those top priority wants include my Discovery+ subscription (for endless 90 Day Fiance marathons), my weekly in studio yoga class, and budgeting for nights out (or in) with friends.  Things that went in the trash included that gym membership I wasn’t using, cable TV, and buying books.  

 

Third, notice what other barriers might be getting in the way of your goal achievement.  Seemingly insurmountable debt?  A low credit score?  Feeling overwhelmed?  Breaking things down into categories can be a great next step – use the Financial Wellness Wheel to see how you’re doing in each of the important categories listed (low debt, living within your means, retirement savings, credit score, insurance coverage, financial goals, budgeting, and emergency savings).  Rank your current level of satisfaction, and then see where you could benefit from some improvement.  Checking and monitoring your credit is easy and free – you can get a free report from all three of the major credit monitoring companies once per year, and many banks/credit card companies provide monthly score updates along with tips on how to improve.  

 

If your goals seem overwhelming, try out the Backwards Planning worksheet attached to today’s blog to break them down into smaller goals!  Make a list of all the steps from today to goal achievement – what steps can you take on today?  One excellent example of breaking things into small pieces comes in the form of a student loan story.  A friend of mine and her husband were faced with a HUGE student loan bill after their post graduate programs.  It seemed insurmountable – especially when they thought about the interest accruing every day.  Not to be deterred, my friend printed out an 8x10” print of an empty mason jar and slowly filled it with 157 marble sized circles.  She wrote numbers in each circle – 1K, 2K, 3K .. and so on and so forth until each marble had a number on it.  Every time they paid off a thousand dollars, she colored in the marbles. Watching the jar “fill up” over the years started gaining momentum – sometimes it goes quickly (a raise, a bonus) and sometimes more slowly (a blown tire, a sick kid), but every so often I get a photo of the jar in my texts with the message “Look at the jar!!!”  There’s a sense of mastery and accomplishment and a light at the end of the tunnel.  What kind of visual motivation might you use to help you feel like your goals are achievable?

 

Finances can get overwhelming – a marking period in high school certainly didn’t prepare me for the financial intricacies of adulthood, and it’s likely that this blog won’t fully prepare you, either!  There are a wealth (see what I did there?) of other resources out there – listen to some podcasts, read some books, speak with a financial advisor!  Most importantly, remember that avoidance doesn’t fix problems – if you want to make improvements, start by taking a good look at the current situation and move forward from there.  

 

What small first step can you take today?

New Year, New Me!!! Why???

Yes, it’s a new year, but why it has to be a new you??  Like a completely new you??  Like, you don’t like nothing about yourself?  Huh … well that is hard to believe.  Yes, we all have things that we will like to improve or enhance on a personal level.  But let’s not change completely.  Who you are got you this far.  Maybe there’s been some bumps in the road, maybe there’s been bad breakups, maybe there’s been some disappointments, maybe there’s been some pain but those experiences made you who you are.  So, let’s not completely change who we are – let’s put some things in place for 2022 so you can be a better you.

 

1)    Set some boundaries.

2)    Know who shows up for you, and be there for them.

3)    Identify your talents and purpose in life.

4)    Don’t do what everyone else is doing.  You really don’t know their internal struggle.

5)    Make time for yourself.  Learn to sit with yourself.

6)    Don’t be around toxic people, family or not.  Protect your neck!

7)    Say No sometimes.  A NO is a complete sentence.  You don’t have to explain yourself to people.

8)    If you are not happy at your job or in your relationship .. Move on.  You are not stuck. You are not a tree.

9)    Self care .. Love on yourself.  Whatever that looks like for you … Is that taking a solo trip?  Is that getting your nails and hair done?  Is that walking the aisle in Target?  Is that going to brunch?  Is that Netflix and chill by yourself?

10) Seek thearpy … Talk it out so you can work it out!!!

Environmental Wellness: The World Around You

This week we’ll be focusing on our environment.  There’s a joke in my house – you can tell how stressed out I am by how many pairs of shoes are in the living room (this measure radically changed during COVID when I didn’t wear shoes … but it’s back!).  The mail piles up, my shoes don’t get put away, and sometimes unfolded laundry sits next to my laundry folding chair.  There’s a mess because I’m stressed, and the mess also stresses me out.  Eventually, I tell myself enough is enough, and I take the ten minutes it takes to put it all away.  Ahhh!  A sense of relief!  Our surroundings make a big difference in how we feel – and that’s what our focus is on today!

 

What does your home environment feel like?  Does it feel like your space?  Does it feel like home?  If you’re able to decorate your space, are you choosing colors and designs that fit who you are?  Is there a lot of clutter in your space?  Sometimes when we’re living with our parents or other family members, or if we’re renting an apartment, we have some restrictions.  Maybe you can’t paint the walls or change the carpet.  You can hang art that you enjoy (Command Strips are a great way to hang stuff without damaging the walls!) or buy an area rug that you love. 

 

Bringing nature into your space is a wonderful way to create a healing environment.  If you’ve been to my office (or had telehealth sessions from my home office), you know that I’m a huge fan of keeping plants around. Research shows that exposure to nature can significantly reduce stress, reduce anger and fear, and increase pleasant feelings.  Even if you don’t have a green thumb or tons of natural light, there are plants out there for you! (Pothos are wonderful hardy plants – I’ve had a few of mine for almost ten years.). It can be really fun to learn the needs and personalities of different plant species – not all plants are the same, and like people, they have different needs regarding their water and light schedules.  If you aren’t able to have plants (sometimes cats are big barrier to keeping houseplants alive!), can you position yourself to view any outdoor nature?  Perhaps your desk, your kitchen table, or your favorite armchair can be seated next to a window overlooking some trees.  If you’re in a more urban area, bringing nature-themed art or an aquarium can help bring some nature into your space.  Take advantage of natural light – drink your coffee near your brightest window in the morning to soak up some extra vitamin D – especially if you’re dealing with cold and dark New Jersey winters!  If the weather is warm, can you sit on the patio or the balcony?

 

How cluttered is your space?  We live in a very consumer based society and retail therapy is often a go-to coping method – but the problem comes when we bring all that stuff home into a space that can’t fit it all.  Marie Kondo was trending for a reason – decluttering our spaces really can spark joy and reduce stress!  Look around your space – does all of your stuff spark joy? When is the last time you went through your clothes to see what you don’t need anymore?  Make a bag for Goodwill or set up an account on one of those online thrift store apps to donate or sell sell unwanted clothing, shoes, jewelry, etc.  Ask yourself when shopping – does this purchase support the lifestyle and environment I’m trying to build for myself?  Will purchasing this be respectful to my environment and my wellness?  Will this purchase keep you back from any other larger goals to support your environment (such as moving out, purchasing a home, making any desired or needed renovations, etc.)?

 

A few of the things I like to do to support my environmental wellness include having a cleaning schedule – I have daily, weekly, monthly, and annual tasks that help support a calm, clean, and pleasant home environment.  I have lots of house plants, and I enjoy a garden in my backyard.  In the spring, I look for flowers for my front steps and back patio.  I love mowing the lawn (there’s something really cool about making those lines in the grass!).  I choose plants that bring me joy each year when they bloom outside.  I choose scents for my home that I love – that goes for both candles and for my cleaning products!  I don’t use anything that smells offensive to me.  

 

What are some ways that you can support your environmental wellness?  What changes do you need to make?

Physical Wellness: Not Just “Diet and Exercise”

When most of us think about our physical wellness, the words “diet and exercise” come to mind.  I’m here to challenge that thought today with a reframe to “nutrition and meaningful joyful movement”.  When we think of “diet and exercise,” there are inherent values that sometimes (read: often or even most of the time) translate to shaming language – fat shaming, body negative language.  Today’s reframe encompasses information from Intuitive Eating and Health at Every Size models as well as some additional components that often get overlooked or neglected when thinking about our physical wellness.

 

When I was 13, I played Ultimate Frisbee at sleepaway camp.  I stepped in a hole, twisted my ankle, and ended up in the nurse’s office (and eventually the hospital).  The radiologist at the hospital said I chipped a bone in my ankle, but due to some weird privacy rules situation, my mom wasn’t able to retrieve those images from the hospital and had to have the x-rays repeated when I came home at the end of the week.  No chip!  Back to normal life.  My ankle bothered me a lot over the next year, but I wasn’t what I considered an “athlete” and would just walk the mile in gym class, so I wasn’t too worried. Fast forward to the following summer - I was starting high school marching band camp and WE. WERE. ACTIVE!  We ran laps to warm up.  We ran laps as punishment for talking too much.  We ran laps to improve our lung capacity.  There was no walking the mile here!  Our band was competitive (we won regionals that year!) and so I pushed past the pain – although during one practice, I asked our band instructor to drive me home to get my ankle brace.  I was embarrassed to ask - I thought that he probably thought I was being dramatic.

 

Fast forward one more year.  I’m now 15, my ankle STILL hurts.  My mom takes me to an orthopedist – that sneaky chip in my bone had progressed to what the radiologist described as a “crater.”  I needed surgery.  Unfortunately, my surgery was scheduled for September 17th.  I would have to miss some of the most crucial weeks of band practice and most of the season.  I had to drop out of marching band.  My surgeon advised that impact sports/activities were not for me – I also had a slipped tendon and a similar defect in my other ankle.  This restriction included running, which at the time was fine by me because I actually hate running.  It hurt my joints, I couldn’t breathe.  In fourth grade, I was told the breathing issue was because I had “a special type of asthma called “OOS” - Out Of Shape.”  So obviously the cure was to get in shape, right?

 

I made a list of 30 things to do before I turned 30 sometime in my 29th year.  On this list included really awesome things like Go To Europe (Check!) and Buy A House (Not Quite!).  Also on the list was “Run A Ten Minute Mile.”  Wait, but my surgeon specifically told me not to run, right? And then when I was 28, I finally got diagnosed with asthma.  I could throw out the OOS diagnosis.  Yeah.  Okay.  Didn’t matter.  Runners were the epitome of “In Shape.”  It was off to the races.  I did eventually hit the ten minute mile – once, and never again.  I continued to run because “running is good for you.”  I continued for four years.

 

Because in addition to my obsession with running as the epitome of “fitness,” I was also deeply, deeply ingrained in diet culture.  From the age of 13, I was attending Weight Watchers meetings, counting calories, and weighing myself more often than I care to think about (daily).  I tried Weight Watchers, South Beach Diet, Keto, the Max Challenge, straight calorie counting, countless protein shakes, grapefruit juice mixed with apple cider vinegar (by far the most disgusting of my attempts) – only to continue to “fail.”  When I was in middle school, my (now ex)stepmother told me I was a “compulsive snacker,” so I learned to snack in secret.  I wouldn’t log those “cheats” on my lists – and my weight continued to feel “out of control.”  

 

In my mid twenties, I got diagnosed with an autoimmune disorder.  I tried a bunch of medications.  The third and fourth medications made me feel so much better – but they also made me gain weight.  I switched from medication to medication to medication hoping for a different result.  Eventually, I decided I’d “rather be sick than fat” and quit them all.  I saw a nutritionist at my OBGYN’s office.  I told her, “I can’t understand why I’m gaining weight.”  She tapped on my BMI on her paperwork and suggested weight loss surgery.  I complained to my gastroenterologist about the weight gain.  He suggested I “just eat less.”  Neither of them ever asked what I was actually eating – they just assumed I was the problem.  I assumed that, too. 

 

A few years later, I got engaged.  This should have been the happiest time of my life, right?  Wrong.  All I could think about was my weight.  I went to the Kleinfeld sample sale on the last day of the sale with my two sisters, two best friends, my mom, and my new stepmom (not the one who fat shamed me).  There were racks and racks and racks for brides in thin bodies – and one rack of (mostly despicably ugly) dresses for brides in bigger bodies.  I was able to try on four dresses that didn’t look straight out of the Victorian era.  One of them made everyone else happy, so I picked it because I couldn’t stand to have this experience on a second day.  I spent twice my budget and hated the dress.  Then, I was on the “Bride Diet.” My future mother in law would make me a salad for Sunday dinner while she served everyone else pasta and bread.  I started running again.  I ran every day.  I ran until it hurt.  I carried an inhaler in my sports bra so I could push past my “weak lungs.”  I used that inhaler more than the recommended amount of times per day, but it was fine because I had to look good in that stupid expensive dress, right?

 

Then one morning, I woke up and my left ankle was the size of a tennis ball.  I couldn’t walk.  My foot was so swollen I couldn’t fit it in a shoe.  The next day, the right ankle swelled up too.  I went back to see my surgeon.  Turns out, I needed surgery.  On BOTH ankles.  He had warned me not to run over fifteen years ago, but here I was, with two torn tendons in the pursuit of the thin ideal.  I ended the engagement.  The breakup was the beginning of an enlightenment period for me.  I realized I never wanted to be with someone who would base my value on my body.  I realized that being thin would never be worth the cost to my joints or my mental health.  Around the same time, I also began seeking training in treating eating disorders.  I found so many of my clients coming to me to deal with trauma had underlying (or right up front) eating disorders – so I started going to trainings.  I had to examine a lot of my values about food, bodies, and weight stigma.  I learned a lot.  I learned about the concepts of intuitive eating and meaningful movement.  It challenged all of the diet culture I’d been buying into for my entire life, and I realized I was going to need to make some changes.

 

I rediscovered my love of yoga – I have loved yoga since I was 20 years old, but had stopped practicing because I moved in with that crappy ex and he criticized how many steps I got per day – You don’t get any steps with yoga, and the “GOLD STANDARD” is to get 10,000 steps!!!  I started practicing at home.  I took a couple of classes in person.  I signed up for a yoga teacher training.  I also found a love of barre during COVID.  I love the instructor’s focus on joy in movement just as much as I love the dance itself.  I quit the gym and bought a heavy bag and an upright bike – the two reasons I’d kept my gym membership in the first place. I stopped following a rigid “exercise” structure and started signing up for classes the morning (or afternoon) of (versus going on Mondays Wednesdays and Fridays or some other rigid schedule) and listening to what my body needs on a particular day.  Some days it’s a high energy day, and other days it’s a gentle, restorative yoga day. Treating my body with loving kindness is not always easy – I’ve been breathing diet culture in for my entire life.  But I began practicing gratitude for what my body can and will continue to do.  I don’t do any kind of “exercise” for weight loss anymore.  I move my body in ways that feel joyful – I love to dance, and so sometimes I log onto YouTube and find choreographed dance videos to jam out to.  I sing along, too – loudly.  Sorry, neighbors!

 

I started working on intuitive eating.  We are so trained to ignore our body cues – our interoception.  I grew up in the “Clean Plate Club.”  There were starving children in the world, so we had to finish our plates whether we wanted to or not.  I caught myself falling into this pattern in the middle of a training called “Mothers, Daughters, and Food.”  We were on lunch and I was trying to force myself to finish a mason jar salad I’d made.  It was a few days old (I meal prepped on Sunday and the training was on Wednesday) and the lettuce was a little soggy and I’d eaten the same salad three days in a row.  I heard my mom’s voice say “clean plate club!” and had an AHA! moment.  I got up, tossed the salad, and went across the street to Chipotle.  I got a meal that hit all my nutritional needs (and my hunger cues) instead of a salad that met the requirements of some arbitrary diet.  I didn’t finish it - I threw it out when I was full.  It’s a work in progress - like everything else in life!

 

So, let’s talk about all the ways that we ignore physical wellness in the pursuit of “Diet and Exercise.”  All diets ignore your body’s natural cues for hunger, fullness, and preferences. Fat is not a bad word, and while the medical community is still very wrapped up in fat shaming and the pursuit of the thin ideal, the number on the scale does not represent your wellness. Your BMI is an arbitrary number that ignores many factors - including gender, race, muscle mass, and bone density. If your health concerns are getting ignored or you’re getting told to “just lose weight” to fix your problems, it’s time to find a provider with a Health at Every Size (HAES) approach. What does your bloodwork say? When was your last bloodwork? Are you going for your annual appointments? Many people in larger bodies avoid medical treatment because of body shaming providers. What does “healthy” really mean to you? Because for many people, skinny has been the opposite of healthy. It can mean an untreated illness or an eating disorder. It can mean a lifetime of restriction and shame. Our bodies naturally course correct - which is why 80-90% of dieters regain the weight - and then some. You don’t need to “compensate” for food with exercise - your body deserves to eat regardless of what else you do today. This is particularly helpful to remember during the holidays when we are surrounded with messages to “work off those Thanksgiving dinners!” You can refer to the Minnesota Starvation Experiment (below) for more on the impact of intentional calorie restriction! We over schedule ourselves at the expense of our sleep schedules - Adults need 7-9 hours per night, but many of us are clocking under six! Sleep deprivation has serious impacts on our physical and mental health. Having a regular bedtime and wake time is incredibly beneficial for our whole body!

 

The bottom line is, your body knows what it needs. HALT. Are you hungry? Are you angry? Are you lonely? Are you tired? Feed your body’s needs. The rest will come! Below you can find the links to the Minnesota Starvation Experiment as well as the Intuitive Eating and Health at Every Size books. These are not sponsored links - they’re just helpful!

https://www.apa.org/monitor/2013/10/hunger

https://www.amazon.com/Health-At-Every-Size-Surprising/dp/1935618253

https://www.amazon.com/Intuitive-Eating-4th-Anti-Diet-Revolutionary/dp/1250255198/ref=sr_1_1?crid=2FIU81JLTX4C6&keywords=intuitive+eating&qid=1638279486&qsid=132-6956011-3489053&s=books&sprefix=intuitiv%2Cstripbooks%2C172&sr=1-1&sres=1250255198%2C1626256225%2C1250004047%2C1797203983%2C1684037085%2C1684031443%2C1684038286%2C1612439330%2C1509893911%2C1647398525%2CB009LB5MFM%2C0312321236%2C1954605099%2C0578460041%2C1409184412%2C1090899424&srpt=ABIS_BOOK

The Holidays: A Time for Boundaries

Holidays: A Time for Boundaries

 

The holidays can be a time for many things – food, celebrations, travel, gifts … arguments, frustration, feeling crappy, triggers.  Many people feel that they are “stuck” going to family gatherings – they “have no choice,” they “have to,” etc.  For others, they may want to attend, but dread seeing certain family members/being asked certain questions.  This blog post serves as a friendly reminder that it is okay to say no.

 

It is okay to say no to:

 

·      Taking more time off of work than you are comfortable with.

·      Hosting.

·      Alcohol/Drugs.

·      Going places that make you uncomfortable.

·      Traveling.

·      Spending beyond your means.

·      Seeing people who disrespect you/make you uncomfortable.

·      Discussing politics.

·      Discussing your gender/sexuality.

·      Discussing fertility.

·      Discussing dating.

·      Discussing your finances.

·      Comments about your body.

·      Comments about your food choices.

·      Anything.  Anything at all that makes you feel uncomfortable or out of place.

 

If you are planning to see family for the holidays, boundaries are important.  Nedra Glover Tawwab (NYT Bestselling Author) posts tons of helpful and informative content on boundary setting on her Instagram account (@nedratawwab).  She also has a best selling book “Set Boundaries, Find Peace.”  It’s important to be clear when setting boundaries - don’t assume that people will “get the hint,” read your mind, or be able to tell that they are making you uncomfortable. Learn to say “It’s not okay to _____ and I need you to ____ instead.”

 

It is helpful to think about your boundaries ahead of time.  What are you willing to talk about?  Does that change depending on who you are talking to?  What will leave you feeling fulfilled this holiday season?  Is it important to have your own mode of transportation so that you can leave when you want to leave?

 

If you are choosing to distance yourself from family, or cannot see your family this year, how can you make the holidays joyous?  Is there a favorite meal you can make or order?  Can you put on your favorite movie(s) and listen to your favorite artists?  Can you pick up a shift at work for overtime or find somewhere to volunteer (if it won’t leave you feeling burned out)? Do you have a chosen family that you’d prefer to spend the holidays with?

 

Holiday seasons can also highlight or resurrect issues with food and body image. How can you manage your relationship with food this holiday season?  Remember, you don’t need to compensate for or justify your food choices – just listen to your body’s cues!  Tune in to when you are feeling hungry, what foods will bring you joy, and when you feel full.  Tune in to your body’s need for movement – is your movement joyous and life enhancing?  Or does it feel compensatory, compulsive, or punishing?  If you’ve answered yes to any of the last three, it may be time to speak with a therapist or dietician regarding your relationship with food and exercise.  It will also be helpful to tune into the next wellness series post on Physical Wellness.  

 

What does your self care look like this holiday season?

Emotional Wellness: You're okay no matter how okay you are (or aren't)

Emotional wellness – what exactly is it?  In the age of social media, many of my clients (and friends, and family members) think that “emotional wellness” means being something along the lines of “Happy all the time” “Peaceful” “Okay with it” “Managing” “Grateful” “Perfect” … etc.  This actually makes a lot of sense, since on social media we see the “good” parts of our friends’ lives – the gratitude, the weddings, the fresh cut grass, the fresh cut hair, the make up, the new clothes.  We respond to bad days with “silver linings” and “at least it’s not…”s.  

 

Sounds good, right? Surround yourself with positivity.  Perfect.  Everyone wins.  Except …

 

Except you had a really crappy day.  Your boss was a jerk.  You got a flat tire.  You burned dinner.  Your takeout was cold.  You couldn’t sleep.  You can’t find a way to “BE POSITIVE!!!!”  Especially because everyone on your feed is so stupidly, annoyingly, perfectly happy.  So obviously, you suck. You are a failure.  You are the problem.  It’s you. This is called “toxic positivity” (stay tuned for future posts).

 

My friend Amy texted me one night telling me she was the worst mom in the world.  She and her husband had recently moved their toddler from a crib in their bedroom into her own bed in her own room.  They thought Holly would be so excited – she had a “big girl bed,” the room was decorated to Holly’s liking, she was old enough to make the switch!  Holly thought differently.  When Amy texted me, Holly was screaming and crying hysterically for what felt like hours, wanting to sleep in Amy’s bed – but she was two and a half, and it was time for her to move into her own room.  Amy felt like the worst mom in the world … and then, miraculously, Holly stopped crying.  Amy snuck out of her room – she was going to snap an adorable photo of her toddler sleeping alone for the first time.  How cute!  What a milestone!

 

Holly wasn’t in her bed.  She wasn’t in her room.  She was next door, in her sister’s bed.  Amy sent me a picture of Holly and her big sister with a caption along the lines of “Can you believe this defiant child?!” I tried my best to provide support while I laughed behind the comfort of the cellphone at how smart and resourceful the toddler was. The next morning, I woke to a truly surprising Instagram post. 

“Went to sleep in their own beds … found them like this this morning. #sisters” 

  It was that same photo of Holly and her sister, but this time with the caption: “Went to sleep in their own beds … found them like this this morning. #sisters”  I texted her immediately – “I’m going to make a blog post about this one day.” (#goalachieved)

The number one barrier we often see when it comes to overall self esteem is comparison of self to others – so how does this relate to emotional wellness?  The answer: SIGNIFICANTLY.  The first question when evaluating emotional wellness is: “Do you see stress as something you can learn from or avoid?” Stress is defined as the deficit between the demands on you and the resources you have.  When you perceive the demands as perfection (the toddler who transitions easily to sleeping alone) and your experience is different/inadequate (a toddler who is STRONG in her expression of autonomy (developmentally appropriate, albeit exhausting and aggravating)), you will inevitably perceive yourself as less than (I am the worst mom).

 Signs of emotional wellness include:

  • Having the ability to speak to someone about your emotional concerns

  • Saying “no” without feeling guilty

  • Feeling content most of the time

  • Feeling you have a strong support network

  • Being able to relax

  • Feeling good about who you are

So .. can you view stress as something you can learn from (or avoid)?  In this situation, Amy was able to talk to a friend (who happened to be a therapist well versed in child development (who probably also annoyed her with articles and growth charts and comments like “it will pass!”)).  Not all of my advice was helpful, but the support was!  One thing Amy had to learn was to stop judging herself for being frustrated with her kid – parents have become socialized to think they have to see their kids are these little angels that they’ll love all the time.  Reality check: NOPE.  No, you will not. Have you ever met a child under four??  They are NEEDY!!  Their actual developmental tasks are to ask you for so many things that they can trust you’ll give them, but also to reject everything you offer to help them with to let you know that THEY CAN DO IT.

 

Amy’s job here was to learn that she is a good mom even though her child doesn’t always listen – everyone on Amy’s social media feed had the job of learning that social media is not real life – we saw Amy’s highlight reel, not her roller coaster.  We can make adjustments (eventually she will sleep without us) and we can avoid (I don’t have to see Amy’s kids’ photo as facts).  

 

Thankfully for Amy, she said “no” even though it was hard, allowed herself to express her frustrations with a good friend, had a good night’s sleep, and then was able to wake up refreshed and reframe that photo.  She was able to see her child in a new light – a kid who knew how to get her needs met!!  She allowed herself to experience her raw, unedited emotions (like all moms, she’s working on not judging herself).  Even though she was judging herself, she knew she had a support system that wouldn’t judge her – and she used it.  

 

How can you freely express your emotions?  What emotions do you have that are boxed up?  If it’s something you can vent to a friend safely, do it.  If not, what do you do?  Can you journal?  Can you cry? Can you go to a rage room or a kickboxing class?  Can you paint/draw/color?  How are you taking care of yourself? Can you ask yourself - is your inability to say “no” or a sense of perfectionism interfering with your ability to feel content, being able to relax, or have a positive self image?

Some great ways to relax include breathing, releasing physical tension (progressive muscle relaxation, getting a massage, yoga), writing your thoughts down (journaling), making a gratitude list, visualizing (or visiting) a calm, safe place, or listening to your preferred type of music. How else do you like to relax?

 

The number one most important component of emotional wellness is asking for help.  Sometimes this means calling a friend or family member, sometimes it means contacting a therapist. We all need help. We all have emotions.  We all need someone.  How are you noticing your strengths and improving your own self image?  Find an affirmation that fits the way you’d like to feel about yourself - affirmations follow the logic that we can speak things into existence.  What would you like to speak into existence?

Occupational Wellness: Wellness at Work?

Welcome to the first week of our wellness series!  This week, we will be focusing on occupational wellness.  Job related stress is a common theme with many of my clients – working too hard, not feeling appreciated, not feeling fulfilled.  Oftentimes, people feel stuck at jobs that leave them dissatisfied, and that “stuckness” can lead to depression, anxiety, and lack of motivation.  A lot of times, I hear that because someone isn’t at their “dream job” (or dream salary) that they cannot feel fulfilled at work.  I also hear a lot about work-life imbalances that impact the other areas of the wellness wheel – more on that later!

 

So, what is occupational wellness, really?  (These days, it often feels like a myth!)  Occupational wellness includes a sense of personal satisfaction in your occupation, learning from mistakes and moving forward, a sense of self-worth and self-efficacy (or, feeling like you can be effective) through job-related performance, setting career goals, exploring career or volunteer opportunities, and developing good work habits and job-related skills.  The good news is, you can achieve occupational wellness without changing jobs (in most cases) – often, we simply need to change our expectations and our goals related to that job.  

 

I consider myself very lucky – I love what I do, and 95% of the time, I like going to work (hey – nobody’s perfect!). What do we do when that’s not the case?  When I was in graduate school, I worked at Old Navy – like any retail worker, I was on my feet all day long, I didn’t get paid enough, the hours were inconvenient (this early bird does not do well with mall holiday shopping hours!), and customers were not always kind.  Despite all of these downsides, I was able to find a sense of occupational wellness.  Here’s some of the tips for improving your occupational wellness, with examples of how they can be applied:

 

·      Increase your knowledge and skills to accomplish your goals. 

o   You might be thinking, what the heck kind of knowledge/skills can retail give you that would apply to social work?!  Surprisingly, a lot!  I was able to ask for a small promotion, which looked great on my resume (read: leadership skills) even though the job had nothing to do with what my career goals were.  I was able to learn how to deescalate tense situations (“My coupon is expired but I want to use it anyway!”) and deliver uncomfortable news (“Your credit card application got declined.”)

·      Find the benefits and positives in your current occupation.

o   What do you get out of the job that you have?  What makes it better than having no job or having a different job?  At Old Navy, I was able to make enough money to pay for the expenses related to my car and still have enough to go out to eat with friends every so often.  I also got a pretty awesome employee discount!  

·      Write out goals and create a plan to execute them.

o   If your current job isn’t your dream job (like my job at Old Navy), what are your goals and how will you get there?  Create some SMART goals (Specific, Measurable, Attainable, Realistic, Time Sensitive).  

o   If your current job is your dream job, how do you plan to continue to grow?  I’m a huge fan of continuing education, so I’m always on the lookout for trainings that will enhance my ability to help my clients, help me feel more confident, and will challenge me intellectually!  

·      Keep motivated towards what you want and don’t settle!

o   Ask for that promotion.  Ask for that raise.  Ask to be sent to that training.  Apply for the next job. If you get turned down, ask what you can do to improve so that next time you ask, it’ll be a yes!  

 

So why is all of this important?  For most of us, we will be working for 50+ years, 40 hours a week.  That is a LARGE percentage of your time here on Earth!  Occupational wellness and work-life balance promotes health, personal satisfaction, and can be financially rewarding.  (You’ll see that each of the areas of wellness can be affected/improved by other areas – we can’t be ALL work and no play!)

 

After reading through today’s post, what are your thoughts on your own occupational wellness?  Here are some questions you might ask yourself to clarify:

·      What is your balance between work and relaxation?

·      Do you find the work you are doing motivating and interesting?

·      Are you communicating and collaborating with others?

·      Do you feel inspired or challenged?

·      Do you feel good at the end of the day about the work you accomplished?

 

If the answer to any of these questions is no, how can you make some changes or ask for support from your boss or HR department?  What changes do you need to make to create balance?

 

References:

Adams, J. M. (2019). The Value of Worker Well-Being. Public Health Reports, 134(6), 583–586. https://doi.org/10.1177/0033354919878434

Bartels, A.L., Peterson, S.J., & Reina, C.S. (2019) Understanding well-being at work: Development and validation of the eudaimonic workplace well-being scale. PLoS ONE, 14(4). doi.org/10.1371/journal.pone.0215957

Corte, R. (2020, January 5). What Is Occupational Wellness and Why Is It Important?. Intro Wellness. Retrieved from https://introwellness.com/health/what-is-occupational-wellness/

Mattke, S., Liu, H., Caloyeras, J., Huang, C. Y., Van Busum, K. R., Khodyakov, D., & Shier, V. (2013). Workplace Wellness Programs Study: Final Report. Rand health quarterly, 3(2), 7. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4945172/

McLellan, R.K. (2017). Work, Health, And Worker Well-Being: Roles And Opportunities For Employees. Health Affairs, 36(2).

https://doi.org/10.1377/hlthaff.2016.1150

Song, Z. & Baicker, K. (2016). Effect of a Workplace Wellness Program on Employee Health and Economic Outcomes: A Randomized Clinical Trial. JAMA, 321(15),1491–1501. doi:10.1001/jama.2019.3307

Yeboah, T. (2021, April 23). Occupational Wellness: Returning to Work. Chapman University. Retrieved from https://blogs.chapman.edu/career/2021/04/23/occupational-wellness-returning-to-work/

 

Self Care: More Than Just Bath Bombs (But Also Bath Bombs)

We have all heard about self care – especially during the last year and a half!  What comes to mind when we think of self care?  Bubble baths (or bath bombs) and face masks and candles (oh my!).  Of course, these are definitely important components of self care for some of us (definitely for me!) - but the opposite of self care for others!  By this point in time, we all know that bath time is not the be all-end all of self care.  I have clients who have told me that bath time is the opposite of self care – stressful and time consuming and awful.

 

So what exactly is self care if it’s not about baths? (We’ll come back to why I love bath time, and how to do it right)

 

Self care is a complex issue comprised of many different aspects of our lives – from social, to emotional, to physical, to spiritual, to financial, to environmental, to occupational, to intellectual. Each and every one of these areas are important to our life balance – and so, when we are balanced in all areas but one, we will start to feel stunted – as if a spoke on the wheel is missing.  Imagine a wheel with a large gap in one area – it will roll for a period of time, and then get stuck.  That’s what happens to you, too!  Sometimes, we’re getting stuck in more than one area of life.  Sometimes we’re getting stuck in them all.  Over the next two months, we will focus on each area of wellness, identifying benefits of balance and drawbacks of imbalance, red flags of imbalance, and tips for improving balance in each area of the wheel (anyone know a synonym for balance?).  

 

Below you can find a graphic of the wellness wheel.  Color in each segment of the wheel according to how fulfilled you feel in each area.  What do you notice?  Are you balanced?  Are you full in each spoke of the wheel?  Where are the areas of need?  Perhaps take the time to journal about what feels out of whack – we will come back to that in the coming weeks!


Wellness Wheel.jpg


The Power of Positive (and Negative) Affirmations

 

We’ve all heard the sayings – “Speak it into existence.”  “The power of positive thinking.”  “Put it out to the universe!”  For many of us, we say them in jest or half-heartedly.  How hokey is it to think you can change your feelings just by being positive!  Right? Can’t be that easy.

 

Well, except – ever thought about how real those negative thoughts feel?  You miss a turn and tell yourself you’re an idiot.  You don’t get asked on that second date and you tell yourself you’re a loser.  You don’t get a call back from a job interview and tell yourself you’re a deadbeat.  Those sure do feel real, don’t they?  So … why don’t we apply that same logic to positive thinking?

 

I often speak with my clients about self-fulfilling prophecies.  We tell ourselves stories about events and people in our lives – sometimes those stories are positive, sometimes neutral, sometimes negative.  But those stories MATTER.  My senior year of high school, I was placed into Honors Calculus.  Two weeks in, we had our first quiz, and the material was hard.  I got an A, but as I looked at the graded quiz in my hand that mid-September day, I told myself “There is no way I can pass this class.  This was all review.  I’m going to get Senioritis in like two days and I’m going to get a bad grade, tank my GPA, and not get into college.”  

 

We’ll pause the story here.  I told myself a story about how the rest of the year (and the subsequent year) was going to play out – based on?  The facts were, I was placed by my previous year teacher into Honors Calculus, and I got an A on my first quiz.  My perception was that I hate math.  The stories (or verbalizations) that I told myself were that I’m not good at math and that I was going to get Senioritis, fail, and mess up my future (YES, I was a dramatic child.  NO, I am definitely not dramatic anymore [mostly] – we’ll talk more about facts, perceptions, and verbalizations in a future blog).  So what happened?  Here comes the story of how this enlightened future therapist used positive affirmations to overcome her doubts, right?

 

I raised my hand, asked to go to guidance, and dropped Honors Calculus in favor of an underclassmen vocal development class.  I never did pass Honors Calculus – but I also didn’t try.  I decided that I wasn’t going to do well, and so I created a scenario in which I didn’t take Honors Calculus.  Another way that could have played out had I stayed in the class would have been deciding I wasn’t getting an A anyway and not studying, then not getting the A (thus fulfilling my own prophecy).  We tend to put in the effort we think is worth it – so if I thought I wasn’t passing anyway, I probably wasn’t going to put in a ton of effort to a “lost cause.”  

 

But … What if I decided I was going to nail it?  Fast forward a few years to college.  Because I didn’t take Honors Calculus, I had to take a placement test when I transferred to Rutgers my Sophomore year.  I hadn’t taken math in two full years at this point, so I placed into the pre-calculus class that takes place over two semesters (instead of the one semester version).  Of course, I used this as validation that I suck at math and then also decided I didn’t want to spend two semesters in math because I hate it (still super true, by the way). I decided to take the class at community college over the summer because “when I bombed it” the credits would still transfer.  I’m not sure what changed that summer, but I decided that I could ace any class I took over the summer if I was only taking one class.  And guess what?  I got an A in that six week precalculus course that I was “too bad at math” to take.  

 

So the long winded moral of my story is, you create the climate you’re working towards your goals in.  Believe in the power of your thoughts and visualizations – can you picture yourself achieving your goals?  If you’re in med school, can you buy yourself a little plaque that says “Your Name Here, MD” and put it in your study space?  If you want to open your own car shop, can you draw out your logo for “Your Name Here Mechanics” and hang it on your fridge for inspiration? 

 

Even simpler, can you start a daily affirmation practice?  Eventually, by repeating these small statements (I am enough.  I am successful.  I can achieve my dreams.  Fill in the blank.), they become more real.  They become attainable.  They become REAL.  Believe in the power of your dreams.  If you’re struggling to identify affirmations that speak to you, you might try thinking of one thing each day that made you happy or proud – what does that say about you as a person?  Maybe you smiled at a butterfly – I am inspired by nature.  Maybe you helped someone load their groceries into their car – I am considerate.  Maybe you spent the day in sweatpants watching 90 Day Fiancé – I am gentle with myself.  If you need more inspiration, you can purchase an affirmation deck and pick a card each day from your deck.  

 

What affirmations do you want to add to your daily practice?  What negative self talk do you want to replace with something neutral or positive?

 

“Whatever you hold in your mind on a consistent basis is exactly what you will experience in your life.” – Tony Robbins

M-m-m-my Coronavirus Guide to Keeping Our Sanity

Over the past weeks, panic buying, hoarding, and the spread of misinformation have given many people elevated levels of anxiety – and for those with pre-existing mental health conditions, the current pandemic may feel overwhelming.  For many of us, the combination of food insecurity, income instability, and health concerns may feel unbearable.   With the recent recommendations for social distancing, many who already felt isolated are worried about decreasing what already felt like not enough supportive contact.  I hope that this post will provide some helpful tips for maintaining our mental health and building resilience in the face of adversity!

Manage Information Intake

Right now, social media and the news are inundated with stories about the virus.  We are constantly being bombarded with information – new infections, new closures, new shut downs.  It’s helpful to limit exposure to the media to what you absolutely need to know and leave the rest for a time when you feel you have more capacity to manage. It’s also helpful to fact check the information you read – unfortunately, some unhelpful/inaccurate information is circulating that significantly increases anxiety!  Check with the CDC, the WHO, and other reputable sources if you have questions about the virus.  Ask yourself – is this information serving me right now?  If not, change the channel/click a different link/walk away.

Remind Yourself – This is Preventative (And Temporary)!

 It’s helpful to remember to reframe in moments of panic – we are moving towards social distancing and closures in order to reduce the strain on the healthcare system in a preventative way, not a reactionary way!  We are coming together as a community in order to protect the most vulnerable among us – most of us, if we get sick, will recover.  The extreme measures currently being taken are to protect the elderly, the very young, the immune compromised.  This will pass, and we will be able to resume normal life – It can be hard not to have a timeline, but we will get there!  Every disease runs its course, and this one will, too.  

Keep Your Routines

In order to preserve a sense of normalcy, it’s helpful to maintain your regular routines – that means getting dressed in the morning, eating regular meals, and trying to do the things you normally do in the community from the comfort of your home.  Is the gym part of your routine?  Many gyms and yoga studios are offering free virtual classes right now – move some furniture out of the way and get to it!  Used to social time with friends?  Skype or Facetime your group!  We keep using the words “social distancing,” but I encourage you to reframe it as physical distancing – let’s keep the social life going!  If you live alone, it’s important to keep calling, and video chatting with your friends and family – texting and social media are great for what they are, but they’re no substitute for voice/eye contact!  If you live with others, now might be a great time to introduce a house game night – board games, card games, and charades are all great ways to connect!  If you have small children, helping them keep their routine will be crucial for them and for you – structure the school hours as a normal school day for school age children, and for preschool/toddlers, create a routine similar to daycare – for example, learning (alphabet, counting, etc.) in the morning, arts and crafts before lunch, naptime, music time and outdoor play in the afternoon.  Try to maintain your regular sleep schedule and get outside for some sunshine when you can! 

Take Advantage of Extra Time!

I’m always a big fan of finding the silver lining, and one silver lining in working from home is the time we gain back from not having to commute!  How can you make the most of those extra hours?  Is there a project you’ve been wanting to get to around the house?  Do it!  A skill you wanted to learn?  Now’s the time!  Something you used to have time for but have fallen off of?  Get back to it!  Pick up that old guitar, learn a new language, read a book!  Now is a great time to tune inwards and find the activities you really love.  

Use Your Resources!

Here’s a brief (but by no means comprehensive) list of some of the free offerings available on the internet right now – take advantage of them!

 

Down Dog (yoga app) - free until April 1st

Headspace (meditation app) - has some free content for everyone, and is entirely free to healthcare workers and teachers

Planet Fitness - offering free Facebook Live 20-min workouts

305 Fitness - offering free YouTube workouts

Metropolitan Opera – Free streaming

Dropkick Murphys, John Legend, Chris Martin (and I’m sure others)– Free concerts streaming 

Scholastic – free online courses

 

Most importantly, keep checking in with yourself and your loved ones – if you feel you (or a loved one) needs to check in with a professional, many providers are offering telehealth services during this time (The Healing Tree included – we are all available for telehealth!).  Most insurance companies are making exceptions to exclusions for telehealth during this time, so don’t let that be a deterrent!  If you’re noticing increases in anxiety or depression or problematic behaviors (alcohol/drug use, picking, irritability, etc.), reach out to a trusted friend or professional.  There’s nothing wrong with asking for help, particularly in trying times like these!

Passive Aggression: Nothing Passive About It!

A little over ten years ago, I was in a therapy session with my own personal therapist Laura (yes, therapists get therapy too!), describing an encounter I’d had with my then-boyfriend that had upset me.  I told her that he’d called me to ask if it was okay if he canceled plans with me to go hang out with someone else and I responded, “I guess.”  Laura looked me dead in the eye and said, “Well that was passive aggressive!”  I was taken aback.  What?!  I did nothing wrong!  Then she went on to explain that I was clearly notokay with him canceling plans, but gave him the verbal message that it was fine along with the nonverbal message that it was definitely not fine.  I put the then-boyfriend in a position where he could not win – if he went, I was going to be mad because obviouslyit was not okay, but if he didn’t go, I never told him he couldn’t go and so he couldn’t blame me.  Ever since that therapy session, I hear Laura’s voice in my head whenever I’m about to say something passive aggressive and try my best to rephrase (but I’m a human too, so sometimes it slips out anyway!). (And thank you, Laura!!)

 

Passive aggression is a toxic form of communication. We’re all familiar with passive communication (“Your needs are important but my needs are not”), aggressive communication (“My needs are important but yours are not”), and assertive communication (“My needs are important and so are yours”).  With passive aggression, nobody’s needs get met.  I am not clearly communicating my needs (but perhaps expecting you to know what they are anyway), I am giving you messages incongruent with how I really feel and what I really want, and your need to be respected is nonexistent.  

 

Being on the receiving end of passive aggressive behavior feels incredibly icky.  Often, passive aggression is used as a way to manipulate people out of asserting their own needs and conceding to the needs of the other.  For example, perhaps you have a friend or family member that calls during dinner time or during your morning routine and you say something assertive like, “It’s really hard for me to ____ when you call at that time,” a passive aggressive person may say something like, “Fine.  I will never call you again since I bother you so much.” You may be tempted to concede and reassure your friend/family member by saying, “No no, that’s not it, I like talking to you …” etc.  You may even say something like, “Forget I said anything, it was a stupid request.” I remember I once had an interaction with a friend (we’ll call her Jane) who does not get along with another one of my friends (we’ll call her Susie), and Jane was making some pretty rude “jokes” about Susie.  When I asked Jane to stop, she said, “Fine, I’ll never be funny again.”  I ended up apologizing after a drawn out conversation about how I’d hurt herfeelings!

 

Passive aggressive behavior can include a lot of different verbal and nonverbal responses, including extreme responses (“I’ll never be funny again”), self-deprecating language (“I know, I’m a terrible father.”), sarcasm (“Oh poor you.”), leaving tasks undone (“forgetting” to pick up your spouse’s favorite snacks at the grocery store), mean jokes (“You look like the crypt keeper – just kidding!!”), the silent treatment, and backhanded compliments (“I can’t believe YOU were able to put together such a great outfit!”).  If you find yourself reading this list and thinking, “oh no, that’s me!” don’t be too hard on yourself!  We are all flawed humans with lots to learn and many ways to grow!  Often, passive aggressive behavior is the result of an inability to express what we really want, either because we have somehow learned that it’s not safe to ask for what we need/want (a topic for another blog post), or because we know on some level that our request is unreasonable and we feel defensive.  Think about a time or a person with whom you’ve been passive aggressive – what were you really thinking and feeling?  Can you think of a way that you could change your message from “nobody’s needs are important” to “your needs AND my needs are important”?  If you’re in therapy, this can be a great topic to discuss with your therapist – and if you’re not, maybe it’s a great reason to seek out a therapist!

 

So how do we deal when we’re on the receiving end of passive aggression?  The first thing to remember is that this is not personal - a golden rule that I talk about with all of my clients is that nobody’s actions towards you are ever personal. People act based on the lens through which they view the world.  If I view the world as a generally good place with generally good people, I will assume that most people have good intentions – and conversely, if I view the world as a terrible place in which people are out to get me, I will assume that most people are out to get me, and I will treat people as such.  Passive aggressive behavior is no different – it’s not about you! It’s important to avoid getting sucked into a manipulative dance – if possible, respond to the exact message that the passive aggressive person gives you.  To go back to my example with Jane and Susie, believe it or not, that wasn’t the last time it happened!  But the next time I asked Jane not to badmouth Susie, her response was, “Fine! I’ll never mention her again!” And I responded cheerily, “Thank you for understanding!”  While it can be tempting to get into a debate about what appropriate topics are, and what we really meant, and how it doesn’t need to be extreme, the reality is, if Susie never gets brought up again in my conversations with Jane, that works!  So I went with it, and the conversation ended there.  We act in order to get a desired reaction – so if you don’t give the passive aggressive person the desired reaction, they will be more likely to find a different way to communicate, or at the very least, learn that this particular way doesn’t work with you anymore.

 

It’s important to remember that we can’t change passive aggressive people – we can’t change anypeople (more on that in another blog post).  It is exhausting to continue to lead the proverbial horse to water.  Of course, it can be helpful to discuss how the behavior impacts you and your emotional state, and for a lot of people, this can be effective and a good way to open up a conversation about respectful communication and boundaries.  If you choose to address the behavior, it’s helpful to provide specific examples rather than labeling or name-calling (and yes, telling someone they’re passive aggressive is labeling them!), and then give some ideas on how you’d prefer to handle conflict.  For example, you can say, “Shelly, I notice that sometimes when I forget to do the dishes, you don’t turn the porch light on for me before I come home.  I know that it’s upsetting for you when I forget, and I was wondering if in the future, can you tell me that you’re upset so that we can talk about it?”  Try to avoid words like “always” and “never,” as those words tend to put people on the defensive because there is always an exception to the rule! (See what I did there?)  For others though, we sometimes have to accept that people are who they are and decide how to proceed with relationships from there.  Sometimes that means loving people in spite of (and/or because of) their flaws, and sometimes that means distancing from or disengaging from relationships.  

The Bag of "I'm Nots"

When we’re little, we think we can do just about anything.  Have you ever seen a toddler burst into song in the middle of ShopRite, completely unabashed?  Or bust a dance move on the Jumbotron at a sports event?  How about the way babies kiss their reflection in the mirror? The world is full of endless possibilities, and we are unstoppable!

 

But then, something happens. An aunt tells you, “You’re not a good singer.”  A teacher tells you that you can’t draw.  Maybe mom tells you that your face is starting to break out.  A hairdresser says your hair is thin.  Poet and author Robert Bly writes about an invisible bag that we start to drag behind us, a bag full of the parts of us that other people don’t like.  Into the bag goes “singer,” “artist,” “beautiful,” “great hair.”  And so begins the life of “I’m not.”  The teenager on the Jumbotron covers their face, does a meek wave instead of a grand dance.  We begin to tell ourselves what we cannot do because of what we are not, because of the stuff in the bag.  And boy, does that bag get heavy!  It’s exhausting to carry around the burden of all the things we’ve learned we aren’t.

 

Sometime in elementary school, I had an art teacher who would hang her favorite projects on the walls in the art room and surrounding hallways.  She always picked the same students’ art – and it was never mine. No matter how hard I tried, no matter how well I thought I did, my projects never got picked.  So into the bag went “artist.”  I spent the next twenty something years saying the words “I’m not that artistic” and joking that my artistic ability stopped at stick figures. Then a few years ago, those paint studios started popping up all over the place.  I went to a paint party for a friend’s birthday, thinking what a waste of my money this monstrosity painting would be – after all, I’m not an artist, right? Then, much to my surprise, my painting actually came out pretty good!  My friend even asked for my help making the bubbles on her painting.  I thought, “This must be a fluke.  It was an easy design.  I’m not an artist!”  About a year later, I got invited to another one, and much to my surprise, that one came out well too.  So I kept going to these paint classes.  When I completed my sand play training, we had to do a project about what we’d learned, and I decided to paint something.  I decorated my house with paintings from these paint classes.  Recently, a friend and I decided to go to a paint class to paint our own pets – Now there’s a real challenge!  I knew for sure it’d come out horrible and my poor dog would be unrecognizable in the mess of paint – because you know, I’m not an artist. And as I sat there at the end, looking at what was clearly my dog on the canvas, I realized that maybe “artist” doesn’t belong in the bag.  Sure, I’m no Van Gogh or Picasso – but I enjoy painting, and I enjoy the outcome. So … isn’t that … what an artist is???

 

So who gets to decide what goes in my invisible bag?  For most of us, our bags are full of the things other people have said we aren’t. Our self-esteem is often based on the opinions of others – but not on our own opinions, our own likes and dislikes, or our own experiences. When self-esteem is based externally (on the opinions of others) it is fragile.  If you’re self-conscious about your culinary skills and someone tells you that the dinner you made is terrible, it’s likely to shake your confidence quite a bit (“I’m not a good cook”).  On the other hand, when self-esteem is based internally (on YOUR opinion), it’s hard to shake. If you KNOW you’re a good cook and happen to make a meal that bombs, you’re able to say, “Well that one sucked! That’s a recipe for the trash. Tomorrow’s dinner will be better!” 

 

How do we begin to unpack the invisible bag?  Sometimes it’s helpful to identify when things started filling the bag.  It can be helpful to discuss with your therapist some of the childhood experiences, traumas, and interpretations that began filling your bag.  Other times, we’re able to unpack somewhat independently.  Let’s say you’ve been telling yourself that you’re not a good runner. How do we unpack running?  Start by asking yourself how you define “runner.” Does that mean a 7-minute mile? Does that mean running every single day? Those sound like pretty hefty goals, especially for someone at the starting line of being a runner!  What would happen if you defined “runner” as “someone who runs for fun”?  What might happen if you stopped comparing yourself to Usain Bolt and just started running?  My guess is that, little by little, you’d get better at running.  Or hey!  You may decide that you actually hate running and that can be in your bag on your own accord! (I’ve done this with math – I hate it, it can stay in the stupid bag and I’ll use my calculator, thank you very much!)

 

The way we define traits and characteristics has a massive impact on how we see ourselves and how we measure our success.  The beauty of it all is that YOU define success when it comes to your personality and attributes.   Sometimes, we get stuck when we fall into the trap of perfectionism and black and white thinking – that art teacher never said I wasn’t a good artist.  There were simply other kids whose artwork was better than mine.  What would happen if you stopped defining yourself by comparison to others?  Just because someone else might be more skilled at something doesn’t diminish your skill.  Perfectionism is a shame trap! (But that’s a topic for another day.)  What do you want to unpack from your invisible bag? How can you start to redefine the words that have held you back and begin living life on your own terms?