Saturday 30 April 2016

The Luggage Set

the luggage setI needed luggage. Specifically, I needed matching luggage. At 53, I’d never owned a complete set of coordinated baggage. I figured it was time.

I was at the local thrift store one day, and I saw a beautiful, brand new, four-piece luggage set. The color of the suitcases was black and beige; I would later learn that the pattern was called “English Garden.” The manufacturer was American Tourister. “You can’t go wrong with that,” I thought. And to top it off, it was priced to sell — $100.00 for the whole set.

I immediately asked to see the bags. The cases were behind the counter where they kept the more valuable items. A clerk handed me the large suitcase which contained the three other bags. “Wow,” I thought. “The tags are still on it.” The luggage had come from Kohl’s Department Store and was priced at $249.99.

It was a no-brainer. This was my new luggage.

Since I’m a careful thrift shopper, I wanted to check to see if all the zippers worked properly. At the thrift store, even though an item was “new,” it could still have defects. So I placed the big bag on the showcase counter and opened it up. Zipper one seemed to work fine. I opened up bag two. That zipper also worked. Inside bag two, was a cute overnight tote. Its zipper worked. And inside the tote, was a small make-up bag. Zipper worked fine.

I loved the inside of the suitcases; they were lined with bright purple satin material. In a word, the bags were perfect.

But then, I noticed something. There were papers in the pocket of the biggest bag. Curious, I pulled the papers out and inspected them. The first paper was a medication list scrawled in the handwriting of an elderly person. And the person took a lot of drugs. The second bunch of papers was a notarized living will.

It dawned on me that the person who had started to pack this bag was a very careful individual. I read between the lines; he had included the medication list and the living will just in case he ran into medical problems on his upcoming trip.

I am calling the would-be traveler a he, but the traveler could have been a woman. I just had the hunch that the suitcases had belonged to a man. Maybe it was something about the handwriting. In fact, I’d given him a name. At first, I called him John Doe. Then, I named him Mr. X. Finally, I arrived on Peter Smith. Don’t ask me why.

Since I’d found personal items in the internal pocket of one of the suitcases, I decided to search all the bags to see if Peter Smith had packed anything else. There were two more things.

In the outer pocket of the largest bag, Peter had carefully folded a blue, plastic raincoat and placed it into a Ziploc bag. Peter had planned for every contingency. The final thing I found was in the pocket of the tote bag. In this, he’d placed a tiny, needlepoint cross.

Yes, he’d thought of everything.

I kept reading between the lines. But for some reason, I imagined, he’d never taken the trip he’d been planning. I deduced this because the tags were still on the luggage. Certainly, such a fastidious man would have removed the tags before he took his journey.

And then, it dawned on me. Peter Smith had died before he could take the trip of a lifetime. His devastated family had decided to donate the beautiful luggage to the thrift store. And they hadn’t known of its highly personal contents.

Now, I definitely knew that I was going to purchase the suitcases. They came with a story, a history, a legacy. At that point, I understood it was my obligation to use Peter’s luggage in good health and make the journey for him, to take a trip he never got to take.

Peter Smith had waited too long. I postulated that he had been careful all his life, too careful. I surmised that Peter didn’t like to take risks. He’d wanted to take a trip abroad for decades, but he’d never gotten up the nerve. Finally, in his elderly years, he’d said yes to the risk. He’d decided to go “come hell or high water.”

But he was too late.

Good mental health means taking risks before it’s too late.

We can all learn a lesson from Peter Smith.

Take those risks. Have a baby. Marry the person you love. Go back to college. Begin a new career.

Take a trip.

Life is short.

Take a chance while you can.

Suitcase photo available from Shutterstock



from World of Psychology http://psychcentral.com/blog/archives/2016/04/30/the-luggage-set/

5 Signs of Covert Narcissism

signs of covert narcissismWe all have come in contact with the flamboyant narcissist. Their self-absorption can’t be mistaken. But there is also the covert narcissist, who is not so easy to decipher. They are equally as self-absorbed as the outward version and equally as destructive in relationships.

Narcissistic personality disorder is created in one of two ways in childhood. Either the child is given too much attention or not enough. This leaves a large void as they enter adulthood. Their never-satisfied “taker” stance becomes the perfect magnet for the unknowing “giver” personality. Narcissists will attempt to find someone who will give them the attention they either had or lacked as children, putting others at an emotional deficit.

Narcissists will exhibit these five signs:

1. False Humility

This is actually a form of pride but will be shown in a self-deprecating way. Narcissists will play the victim and put themselves down so that they bait you into complimenting them. They will say they are doing things because they want to, but they are approval-seeking. They are concerned about themselves and are not truly humble.

Their goal is to let you know they are important and seek high status positions. Yet they disguise themselves in humility — which isn’t anything like an inner humble character of one who puts others before themselves. Their goal is to make sure they are stroked for their efforts.

2. Lack of Empathy

Narcissists will ignore any valid concerns you may have. They will choose to follow their agenda in every circumstance because they have are selfish. They don’t want to learn compassion and want to stay isolated and withdrawn. They will ignore you when you aren’t feeling well but want to be doted on when they are not well. There is no meeting halfway since they only want to be served, not to serve.

3. Immature Responses

Narcissists are highly sensitive and take offense at simple criticisms. They magnify a perceived or real offense more than it deserves. They are not able to dialogue but deflect blame onto others for their reactions.

They attempt to cover their anger by pretending things don’t bother them, yet their nonverbal body language shows anger even though they don’t admit it. They can become passive-aggressive in their responses and not follow through with actions.

4. Simplification of Others’ Needs

Narcissists will minimize the needs of the people around them. They will not explore the details of a particular situation because they don’t deem it worthy of their time. They will label people and deflect blame onto them instead of taking responsibility for their own actions. They reduce complex issues to simple ones in order to brush them aside as stupid or useless. They don’t want to be bothered with facts or logic, only their own limited scope of what is important so as not to invest their time or energy in anything contrary to their personal agenda.

5. Unable to Listen

Narcissists tend to “shoot from the hip” with quick advice and not ask questions during conversations, but instead shut down dialogue so they do the minimum amount. They do not want to expend any energy toward relationships. They don’t care about what you have to say because they want to follow what is best for them regardless of what you are sharing. In the end, they don’t care enough to listen to you.

Obviously, not all quiet or shy people are covert narcissists. But keep these signs in mind. Covert narcissists are not as benign as they seem and can cause you much distress.

Woman with crossed arms photo available from Shutterstock



from World of Psychology http://psychcentral.com/blog/archives/2016/04/30/5-signs-of-covert-narcissism/

Psychology Around the Net: April 30, 2016

lipstick

What. A. Stressful. Week.

At the beginning of April, I took on a work project with an end-of-the-month deadline and, although a couple of weeks into the month I realized it was going to take plenty of frozen dinners and a few extra weekends, I decided to plunge on rather than talk about re-negotiating the deadline.

Generally, deadlines don’t freak me out. I am one of those people who works well (probably best) under pressure. However, this particular project is important to me for a variety of reasons and so, yeah — this time, the deadline is freaking me out.

According to Lifehacker’s How Can I Make My Deadlines Less Stressful?, it can be helpful to redefine deadlines as time allocations. So, that’s what I did. I looked at what I have left to do, how much time I have to do it, and determined how much time I can dedicate to each task to not only make sure it’s properly completed, but also meets the deadline.

I’m not saying my schedule is foolproof, but I definitely feel like I took back control…for now.

So, as you read on about a makeup tutorial shines light on depression, how one intensive care nurse views death and anxiety, and the new happiness center at Harvard…know that I’m somewhere out here, click-clacking away to meet my deadline!

Vlogger Shines a Light on Depression with an Unexpected Makeup Tutorial: Video blogger Amy Geliebter has released a makeup tutorial with in-your-face (pun…intended, I guess) statements about what it’s like living with, managing, and sometimes outright battling depression. Definitely worth a watch.

Risks of Harm From Spanking Confirmed by Analysis of 5 Decades of Research: This month’s Journal of Family Psychology features the meta-analysis of five decades worth of research on spanking and how, the more children are spanked, “the more likely they are to defy their parents and to experience increased anti-social behavior, aggression, mental health problems and cognitive difficulties.”

Talking Death and Existential Anxiety with an ICU Nurse: “It’s weird because on the one hand, you become inured to it, death is just another pain in the ass thing you deal with at work. You bury it in your brain — but then it pops up at random in your daily life. I’ll drop my cell phone and be like, ‘Oh ****, I have multiple sclerosis, or ALS.'”

Psychologists Reveal One Of The Best Ways To Boost Your Mood: Feeling blue? Forget about trying to lift your spirits with retail therapy, comfort foods, or an outing with friends. Actually, forget about doing anything for yourself, at all.

Hospitals Test Putting Psychiatrists on Medical Wards: Traditionally, hospitals rely on consulting psychiatrists’ when patients experience a crisis and the situation becomes unmanageable; however, some leading hospitals now are bringing in psychiatrists and other mental health professionals to medical units earlier on, as studies suggest this can help both improve care and reduce the time the patient’s need to remain in the hospital.

Harvard University Is Launching a New Center to Study the Connection Between Happiness and Health: To the tune of $21 million, the new center (officially called the Lee Kum Sheung Center for Health and Happiness) and its researchers are going to “see if the old adage that happiness makes you healthier is true.”



from World of Psychology http://psychcentral.com/blog/archives/2016/04/30/psychology-around-the-net-april-30-2016/

Friday 29 April 2016

Awareness: A Hardwired Gift and the Science Behind It

our hardwired giftAwareness is a hardwired gift. It may cause us to frown when we see another frown, find food when our stomach growls, smile at a baby, or hold the door open for another. You may or may not remember telling yourself to do these things. You just did it, because on some level you were aware, which led to your response.

Intentionally practicing mindfulness allows us to tune into varying depths of our awareness, beyond those that are on automatic pilot. This deeper level of awareness gives us the flexibility and buoyancy to self-correct, helping us to better serve and navigate ourselves and our community.

Just as a plant is hardwired to grow, given proper sun and light, so are we wired to grow and thrive. Did you or your caregivers select the day of your first real steps? They were surely the sun and light that fed your efforts. But when your developing brain and body were ready, you did the work — aware only of your efforts, not yourself.

Along with this beautiful innate drive of ours to thrive, according to David Korten, we are hardwired to care and connect. We have an instinctual desire to protect our brood, and this includes ourselves. Brain studies show positive emotions such as compassion, and the act of helping another, triggers the brain’s pleasure center and benefits our health by boosting our immune system, reducing our heart rate, and preparing us to approach and soothe.

Our brain and body already have this magnificent and efficient hardwired dialogue, according to Nick Oza. This dialogue enables them to regulate our internal homoeostasis,” (keeping us alive), or bliss (feeling alive!).

“What fires together wires together,” is a concept first described by neuroscientist Donald Hubb (1949). It describes what researchers now call neuroplasticity, the process in which your brain’s neural synapses and pathways are changed as a result of environmental, behavioral and neural influences. In Richard Davidson’s June 2010 webinar, he explores studies on the long-term effects of mindfulness on the brains of long-term practitioners (10,000 hours or more), indicating positive structural and functional changes.

While practitioners meditated on compassion, MRIs showed synchronicity in their brain rhythms and activation of the insula, the area of the brain that monitors how our body is doing. This activity results in optimal dialogue between our mind and body. Intentionally practicing mindfulness, according to Daniel Siegel (2007), rewires, or strengthens, our positive neural circuitry pathways, and optimizes the brain’s dialogue between our thinking and feeling systems. It creates that approach and soothe state toward ourselves and others, even in times of stress, and helps us to find that “sweet spot” of well-being.

Pairing our innate drive to thrive with the subtle, but powerful gift of awareness, gives us an assertive, yet calm sense within ourselves and among our community because it feels familiar and authentic.

When something good happens, stop, notice it, inhale it, feel it and be fueled!

Reference

Siegel, Daniel, MD., (2007). The Mindful Brain. New York: W.W. Norton & Company, Inc.

Mom and baby photo available from Shutterstock



from World of Psychology http://psychcentral.com/blog/archives/2016/04/29/awareness-a-hardwired-gift-and-the-science-behind-it/

Love Thy Boundaries

love thy boundaries“Love thy Neighbor; yet don’t pull down your hedge.” — Benjamin Franklin

Boundaries. You know you’re supposed to have them. Maybe your boundaries are abstract, and you just go with the flow. Maybe you think it’s only people who are “too nice” or forgiving that have their boundaries violated. But at some point everyone has their physical, emotional, and spiritual limits pressed.

Perhaps a friend going through a breakup leaned on you too much to meet their emotional needs. Maybe someone violated your spatial boundaries by standing too close or being touchy-feely. At some point, you’ve probably accommodated people who have fundamentally different core values at the expense of your own emotional well-being.

Everyone is susceptible to a boundary violation, whether it’s once a week or once in a blue moon. In fact, it’s just the price of being social creatures.

If you’re a friendly person or meet a lot of new people on a regular basis, you may find this happens a lot. That is definitely the case in my life. In the words of Neville Longbottom, “Why’s it always me?”

The good news is that you don’t have to know exactly where your boundaries are. You just have to pay close attention to your feelings. Your instincts are on your side.

Did you ever have a sneaking suspicion when you met a person that something was off? You were uncomfortable and suddenly hesitant? Well, your gut is a powerful thing. As psychologist Dana Gionta, Ph.D., told Margarita Tartakovsky in this article: “When someone acts in a way that makes you feel uncomfortable, that’s a cue to us they may be violating or crossing a boundary.”

Gionta pinpoints discomfort and resentment as two key emotions that well up when our boundaries are violated. Sometimes it’s best to just accept that the boundary violation occurred even if you can’t immediately specify what went wrong. We tend to pressure people into explaining themselves when they follow their gut, as if it’s a wishy-washy thing to do. But something isn’t automatically unfounded just because it’s ineffable.

For example, I recently interviewed a new dog walker to care for my elderly canine when I’m away during the day. From the moment he sat down, I had an uneasy feeling. I’m a chronic self-doubter, so I pushed my initial feelings down. “So he’s shabbily dressed and his hair looks dirty,” I thought. “Don’t judge a book by it’s cover.”

We spoke for about 30 minutes, which included a tour of my home, and at the end of it my stomach was in a knot. My neck was sweaty. “I can’t be nervous,” I told myself. “I like talking to people. Besides, I’m not the one being interviewed.”

By the time he left and I closed the door behind him, I was exhausted. I wanted to pour myself a glass of wine (hey, it was 7:00 pm), but I knew right away that was the wrong reaction to have. I felt certain at that moment, I wouldn’t be utilizing the dog walker’s services. I couldn’t explain to myself why, but the decision felt right. My husband asked me how it went and I said, “I have to keep looking.”

Days later I felt I untangled at least some of what made me so hesitant about that particular dog walker.

  • I was jumping through hoops to make the conversation go smoothly, and he kept interrupting with non sequiturs.
  • He was more interested in how to work the entertainment center than how to give my dog medication.
  • He was pushy, telling me how to conduct a tour of my own home.
  • He wanted to change my dog’s walking schedule, which would inevitably change the schedule for both my husband and me. He was insistent and selfish about it.
  • While appearances aren’t everything, he should have cleaned himself up a little bit before the interview.

While I gleaned that much, I was content not to push for more answers. I put faith in my gut.

Even though I wasn’t thrilled about having to continue the search for a dog walker, I was very happy with my decision. I felt as though I had honored my boundaries. The amount of trust I put into my instincts paid off and made me feel more confident about my perception — beating back that chronic self-doubt.

Setting healthy boundaries is a part of self-care. It honors your feelings, builds confidence, and allows you to channel energy to the things and people you care about the most. Next time you feel discomfort or resentment peak, honor your instincts. With practice, boundaries begin to feel like best friends.

Confident woman photo available from Shutterstock



from World of Psychology http://psychcentral.com/blog/archives/2016/04/29/love-thy-boundaries/

Best of Our Blogs: April 29, 2016

Man Looks At The Phone. WaitingYou’re awaiting a diagnosis, or maybe a correct one. The fear of knowing is almost equally as excruciating as knowing. You feel like the rest of your life is dependent on this one moment. It all feels so final. You’re on the precipice of change and you don’t know if you’re ready or capable of dealing with whatever it is.

It’s one of the hardest things to go through. People often think getting a diagnosis is difficult. And it is. But it’s also the waiting, not knowing, and sense of helplessness that can feel intolerable. Once a diagnosis is made, you can take action. But what do you do while you’re waiting?

To end the week, our top posts will provide positive distractions on everything from addictions to teaching you how to cope with anxiety, and incorporating a childhood activity that could alleviate some of the pressure you’re experiencing currently. The key to coping with the unknown is to focus your energy on controlling what you can, and you can do this by being fully present in the moment right now.

Do drug addicts scare you?
(Addiction Matters) – What do you really think of people battling addictions? This post and the discussion following will surprise you.

Mental Health: 5 Things Alcohol Addiction Makes You Blind To
(Caregivers, Family & Friends) – Alcohol addiction may not be what you think it is. This could be the thing that wakes you up to its detrimental affects on you and your family.

The Art of Letting Go: The Shame You Carry
(The Mixing Bowl) – You carry a shameful secret. But the one doorway to freedom lies in your ability to expose it to the light. If you’re ready to finally release it, read this.

3 Triggers for Anxious Behavior (And How to Beat Them)
(Knotted) – You desire connection and intimacy. But you inevitably sabotage every relationship. According to this, you could be one of the 20% who is anxious attached.

I Officially Resign from Adulthood
(Mindfulness & Psychotherapy) – If life has gotten too serious recently, you may need to revert to this childhood activity. Incorporate this into your life and you’ll simultaneously invite more resilience and happiness.



from World of Psychology http://psychcentral.com/blog/archives/2016/04/29/best-of-our-blogs-april-29-2016/

Thursday 28 April 2016

The Daily Grind

the daily grindRise and grind. 5:58 a.m. You jolt up; the blaring alarm clock interrupts the morning stillness. Rousing yourself from your morning stupor, the ritual begins: a glance outside, dry toast with jelly, and a quick part of your thinning hair. Lingering in front of the mirror, your sunken eyes and ashen face stare back. Middle age looms; those carefree university days are receding like your hairline.

Before turning down Reminiscence Road, you remember that you have a 6:45 a.m. bus to catch. Boarding the bus, you nod at the driver and exchange glances with your dreary-eyed workaholics; most are staring into space or mumbling into their phones.

The work commute takes 22 minutes. You have every bus stop memorized. Suddenly, the charmless 1970s fortress appears. Grimacing at the stained linoleum, fluorescent lights, and peeling wallpaper, you mumble a hello to the hyper-caffeinated secretary (is her name Sue Ann or Ann Sue?). Racing downstairs, you hustle past the burping printer en route to the Bullpen. 7:14 a.m. Whew! You rejoice; boss’s lights are turned off.

The day unfolds like any other day. The project lead discusses monthly and quarterly goals. Roy approaches you about a missing red pen. The secretary prattles on about her cat. You respond to email, loiter in the breakroom, and ask the boss about his upcoming junket to Mexico. “Same place, same time. See you tomorrow,” you crack to the Bullpen.

Life as routine is comforting, reliable, and utterly uninspiring. On the 5:12 p.m. bus to your apartment, you daydream of college road trips and overseas adventures. More than anything, you want to feel alive. “Next stop, Grand Avenue,” the driver booms. His voice jars you from your reverie.

We crave stability and spontaneity. You have a high-paying job, an apartment in a trendy neighborhood, and close-knit friendships. To family and friends, you are winning in the game of life. But something is missing. That electricity — that sense of exhilaration.

Welcome to your 30s. You are an accomplished professional striving for more thrilling or more meaningful or more empowering.

The predictable is scary; the unknown is scarier. Before making a hasty, life-altering decision, write down your personal and professional goals. Start out with big-picture ideas: status, salary, fulfillment, lifestyle. Each choice has tradeoffs. For some, financial stability outweighs personal fulfillment. For others, community recognition means more than a swanky apartment. When answering these questions, talk with a trusted confidante.

Step two: graduate from the general to the specific. I sketch out a six-month, a year, and a five-year plan. You want to return to your native state and establish a business? Great. How are you going to accomplish this? Detail realistic steps to achieve your goals. When returning to your home state, six-month objectives include solidifying housing, applying for an MBA program, and reaching out to family friends.

Lastly, let’s address your current predicament. The job is monotonous but you are well-liked, well-compensated, and well on your way to a leadership position. Would a promotion or vacation rejuvenate you? If you are shaking your head, you need to ask tough, probing questions. Is a career change tenable? Would a three-month sabbatical provide clarity? Financially, can you balance your lifestyle needs and career aspirations?

Craving more and better is understandable. Adventures- – the wanderlust trips, the serendipitous dates, the unexpected family surprises — nourish my soul. Your chicken soup may be a lofty title, a corner office, or a sprawling home. Before parachuting into the great unknown, let’s figure out your more and better and, more important, how you are going to get there. Living? It is that surge of electricity coursing through your veins and sifting through the couch for that monthly electricity bill.

Alarm clock photo available from Shutterstock



from World of Psychology http://psychcentral.com/blog/archives/2016/04/28/the-daily-grind/

Three Tips to Muscle Through Social Anxiety

how to perform in society when you have anxietySomething strange happens when I have to talk to a new person or someone I don’t feel comfortable with. My heart rate increases, my hands shake a little and I can feel a tightening in my chest.

It happens to everyone to some extent when they socialize, especially in instances where you’re taking a risk (i.e., asking for a raise, asking someone for a date). But for me the anxiety happens every time, from speaking to gas station attendants to baristas to the pizza delivery man.

Every instance of social interaction creates small panic in me. I think it’s due to the paranoia I feel that people are out to get me. While it can easily be confused with an anxiety disorder, it’s roots are in feelings of persecution I inevitably feel when I’m forced to interact with people.

Truthfully, it would be a whole lot easier if I didn’t have to deal with people at all. That sounds defeatist, and I know I’d get lonely if I lived in a cabin in the middle of thick woods. But people give me the jitters. As you can imagine I’m not exactly friendly with a host of people. I have a few very close friends and family and, while that may seem pitiful, I like it that way.

If living with constant paranoia and delusions due to my schizophrenia has taught me anything, it’s taught me about social interaction. I’ve acted out and analyzed every possible scenario for how talking to someone may go, and I’ve practiced for years on unsuspecting people. I’ve learned to adapt. I’ve learned how to fake confidence to the point where I appear completely normal. If you met me, I act warm and comfortable with you no matter who you are, but inside I’m panicking.

I think a lot of people live with social anxiety, but there are several things you can do in the moment to help. First and foremost you have to learn to relax. If you’re tense, other people will see it and feel the same way. It’s amazing how easily social interaction can flow if you’re relaxed. Honestly, there’s no other way around it if you want to make a good impression.

Another important factor is to enter into social interactions without expectations. You can’t force a connection; good interactions unfold organically. Leave all your motives and your efforts at the door, and let the magic happen. People regard you much better if they know you aren’t trying to accomplish something or that you don’t have any expectations for how they or you should behave. This is especially true on dates and nights out when the motivation is often to find someone to take home for the night. I won’t get into specifics, but there’s a reason I stopped going to bars.

If nothing else, always smile and treat other people with respect even if they are someone you’ll likely never see again, like a busboy or a pizza delivery guy. The Golden rule really is the best method for dealing with other people.

Never forget that you’re not alone in feeling social anxiety; millions of people feel the same way. Suffice it to say I’ve been there and, aside from engineering the way I way I act, these three things are really the best and most effective ways of conducting social interaction.

Outdoor gathering photo available from Shutterstock



from World of Psychology http://psychcentral.com/blog/archives/2016/04/28/three-tips-to-muscle-through-social-anxiety/

The Physical and Emotional Parallels of Hoarding

physical and emotional parallels of hoarding

In the newly-released indie film “Hello, My Name Is Doris,” sweet and eccentric Doris (played by Sally Field) is an older woman who lives in her deceased mother’s immensely cluttered house. Needless to say, Doris grapples with hoarding issues, tightly clinging to all kinds of items from her past. Her home’s disarray is a barrier of sorts, physically creating entrapment to what was and not what could be.

Doris blossoms through a new relationship with a younger man (played by Max Greenfield). Though the outcome of their relationship may not be the one she unequivocally pines for, their time together symbolizes hope for what is very well possible in her next life chapter. She’s merely grateful for the friendship they share — for its impact.

It’s not long after this realization that Doris finally summons the courage to embark on another venture: thoroughly cleaning out her house and letting go of everything that’s no longer needed.

I found this particular storyline to be rather pertinent. Can emotional progress — the conscious act of emotionally moving forward — eradicate compulsive hoarding habits?

A 2014 Psychology Today article discusses the origin of hoarding. Its roots can be found in anxiety. By choosing to deliberately and relentlessly hold on to possessions in a way that interferes with daily life, there’s some semblance of control and security. And after all, doesn’t anxiety usually stem from the desire to acquire control and feel safe?

However, while hoarding attempts to thwart anxiety, it also encourages further unease. The more one accumulates, the more they may feel isolated from the outside world, from family and friends.

“Throwing something away makes them feel unsafe,” Dr. Randy O. Frost, a professor of psychology, said in a 2003 New York Times article.

“For some, it has to do with identity. I’ve had people tell me, ‘If I throw too much away, there’ll be nothing left of me.’”

Perhaps these individuals place such emphasis on old belongings because they’re afraid to emotionally move on in their own life story. There may be a fear of detachment from how they’ve grown accustomed to identifying themselves.

In an Entertainment Weekly interview with Sally Field, the actress pinpoints her character’s internal struggle: “She’s emotionally sort of stunted in a way … So her emotions just lingered and stayed dormant somewhere inside her,” she said. “And when she decides to move on, you see her just take this burst, and move forth in all the awkward, painful newness that adolescence is.”

Field notes how Doris’s love interest represents a life transition, too. It propels her out of her fierce ties to the past, and (I think) inadvertently helps the anxiety that manifested physically in her overly-cluttered home.

Doris concludes “that’s what she wants in her life — this young man,” Field notes. “But it really is about this bait, this something that pulls you out of where you are, and invites you to move on in your life. That’s the challenge for all of us human beings. How do you incorporate this new place into your being, and own it, move into it, and now see what’s left of you? That’s where Doris is when we meet her.”

“Hello, My Name is Doris” a uniquely insightful film, sparked curiosities regarding the physical and emotional parallels of hoarding, of holding onto the past. If one is able to emotionally let go and forge ahead, such as Doris did, I advocate that one would be able to physically let go as well.

Hoarding image available from Shutterstock



from World of Psychology http://psychcentral.com/blog/archives/2016/04/28/the-physical-and-emotional-parallels-of-hoarding/

Wednesday 27 April 2016

Know What to Expect When You Love Someone with Bipolar Disorder

Bipolar_Dictionary_BSP

It’s no one’s fault.

I was 18 years old, pregnant, scared and lonely when I met my now-husband. We became best friends, and two years later he married another woman and had a baby. Fast forward six years: we were madly in love and engaged, then married.

One year after that, my husband came home after work, sat down at the kitchen table, and told me he wanted a divorce. I refused, and not very nicely. A few months after that, he was diagnosed with Bipolar 2, and our marriage was in for a hell of a ride.

What It’s Like Inside The Psychological Purgatory Of Depression

Ten years later, I published a book about our marriage, and have had a lot of sleepless nights and many lessons learned about loving someone with bipolar disorder. Here’s what you need to know:

1. When Your Partner Is Diagnosed, You Won’t Know What’s Coming.

Even if you understand mental illness (I was already struggling with anxiety and depression when my husband was diagnosed), you don’t know what it’s going to look like in a particular person. There are general parameters of symptoms, but they can vary wildly from person to person.

2. They May Not Know They Are Ill.

Part of having bipolar can be what is called “anosognosia,” a weird word for a simple idea: a mentally ill person who’s unable to perceive that they are ill. This means a huge part of bipolar is that, when your partner most needs help, they will be least likely to look for it or accept it.

Some people with bipolar can be very proactive about their care, but this is usually after treatment has begun to help. Part of what makes bipolar so scary is that it takes an enormous amount of work to manage, and “an enormous amount of work” is almost impossible for someone very ill with bipolar. Therefore, recovery is a long, hard road, save for a lucky few who respond to medication immediately and beautifully.

3. They May Not Have the Same Ideas as You About How to Get Treatment.

If I had my way, my husband would have been scarfing fish oil like it was beer, contacting his inner zen daily, eating a perfectly balanced diet and taking regular strolls in nature to reconnect. Let’s just say these things didn’t happen.

4. You Will Struggle With Letting Go.

Let go of the idea that you can heal your significant other or that your love can save them. Letting go of the way things used to be before the disease take hold. Let go of waiting for the disease to let go. Let go of thinking if your partner would just “try harder,” then they wouldn’t act ill when having a bipolar episode.

5. You Will Feel Guilty.

I struggle still to accept that wasn’t wrong for me to be happy or light if my husband was in bipolar depression. I struggle to know where letting go crossed with “I’ve done all I can,” because we do a lot — almost anything — for those we love the most.

6. The Medication Might Not Work.

And if it does work, it might stop working. Many people with bipolar have to try more than one or two medications, or combinations of medications, before they find something that works for them. Staying on top of the medications could very well become partly your responsibility, too.

12 Things Only People With Anxiety Can Teach You About Life

7. Throw “Should” Out the Door and Accept What “Is.”

You ‘shouldn’t’ have to be sad a lot, right? Well, nobody wants to feel sad. People with cancer, pain disorders, lost jobs and broken hearts “shouldn’t” have to suffer either. But we all do.

When you love someone with bipolar, you have to stop listening to the “shoulds,” and think about what really IS and what works for you. If helping your partner manage their medications makes you feel better and keeps them more balanced, great. If it makes you feel resentful and stressed out, and your partner feel hen-pecked, then don’t do it.

8. You Will Need to Re-Learn That Taking Care of Yourself Is Important.

Even if you already knew this, it’s hard to remember when the person you love is struggling so much. You can’t be calm, loving, patient or gentle with your partner or yourself if all your mental and emotional energy is going toward the other person.

You don’t want your relationship to start feeling like a caretaking role — and trust me, neither does your partner. So remember to include what nourishes you every day. I go on four-mile runs a few times a week, write, read novels, and talk to my girlfriends and my mom. I spend a lot of time being ridiculous and laughing.

9. Don’t Let Your Relationship Become All About the Illness.

Take note if you’re paying more attention to the disease than the person. If your conversations all end up somehow coming back to bipolar or your idea of a date night is group therapy, you might want to reconnect as just people who love each other, and drink some wine and watch bad TV together.

10. It’s Not Your Partner’s Fault They Are Sick.

It’s up to you to educate yourself about this disease. Get the support you need; it’s up to them to accept and take responsibility for treatment.

If your partner or yourself has bipolar, these are some great online resources for help:

  • Bipolar Burble: Natasha Tracy runs this site, which is the home of real life experience, and suggestions for those with bipolar and those hoping to learn more about it.
  • Depression and Bipolar Support Alliance: Wonderful resources including support groups.
  • Stigma Fighters: A website run by Sarah Fader that has collections of essays by people with all kinds of mental illness.

This guest article originally appeared on YourTango.com: 10 Brutal Truths About Being Married To Someone Who’s Bipolar.



from World of Psychology http://psychcentral.com/blog/archives/2016/04/27/know-what-to-expect-when-you-love-someone-with-bipolar-disorder/

5 Traits Narcissists Seek in Victims

Narcissist_BSP_Canva

Are you the next target?

Emotional stalkers have a basic need to rid themselves of prevailing emptiness. They frequently achieve this by carefully choosing a victim who is then charmed, seduced and trapped. The victim’s energy feeds the stalker and provides what he lacks.

Being incapable of love, these narcissistic stalkers are ravaged by the furious envy they feel for those who truly enjoy life. We’re not talking of material assets, but of moral qualities: vitality, empathy, sensitivity, creativity, goals, and life projects. Besides, they’re not so easy to identify. They can easily switch their attitude from being charming and caring, to being ruthlessly critical and dismissive, feeding the victim’s confusion and self-doubt.

Beware! 10 Signs Your Guy Is Emotionally Abusive

Emotional stalkers are capable of charming their friends and family with their wit, leaving their victims feeling even more bewildered with their apparently innocent but truly aggressive and humiliating jokes.

Emotional stalkers frequently look for these 5 traits in their victims, some of which might surprise you (but are NEVER the victim’s fault):​

1. Above Average Intelligence.

Emotional stalkers seek very intelligent, really bright, highly skilled, well-trained victims. They look for enthusiasm and passion about their career.

2. Good Work Ethic and Personal Accountability.

Stalkers look for their victims to be very responsible and hard workers, always complying with an excellent achievement of responsibilities assigned.

3. Extreme Perfectionists.

Victims tend to believe nothing they do is ever good enough, forever striving to receive acknowledgement, meanwhile doubting their true worth.

4. Dependable and Always Ready to Help Others.

Victims tend to keep a low profile and have no wish to overshadow friends or work colleagues.

5. Underlying Low Self-Esteem and Low Self-Confidence.

Victims of emotional stalkers crave acknowledgement from their partner, though forever doubting their worthiness of it. This is what makes them vulnerable.

20 EXTREMELY Brutal Signs You’re In Love With a Narcissist

Pathological narcissism is a personality disorder, which causes tremendous suffering and damage to those closely related with the disturbed individual. Again, if you ever become a victim of an emotional stalker, it is NEVER your fault and you are not to blame.

Stop cruelly criticizing and blaming yourself, and take a deep look at who it is you are in a relationship with. If the person you love fits the above described behavior and traits, you need to move on with your life sooner than later.

This guest article originally appeared on YourTango.com: Emotional Stalking Is A Terrifying Reality When Loving A Narcissist.



from World of Psychology http://psychcentral.com/blog/archives/2016/04/27/5-traits-narcissists-seek-in-victims/

How to Curb a Smart Mouth

how to curb a smart mouthThe tendency to shoot from the lip has doomed many an endeavor or personal interaction. If you are prone to speak first and think later, you could be missing out on opportunities. These tips can help to curb your impulsive blurts and make your life happier as a result.

  • Imagine you’re stepping off a cliff.

    The next step you take could be momentous, or it could be disastrous. Before you open your mouth to say whatever pops into your head, think of the potential consequences or ramifications. This will give you a little time to edit your words before they’re spoken. Remember, you can’t take back what you said, so use your words wisely.

  • Employ the two-second rule.

    If imagining standing at a precipice doesn’t help, there’s always the tried-and-true two-second rule. Count to two slowly, breathing in to get sufficient oxygen to your brain. Believe it or not, this brief pause is often enough to allow you enough time to change what you’re about to say — for the better, that is.

  • Think of the effect your words will have on the recipient.

    The religious advice to do unto others as you would have done unto you applies to spoken words as well. Before you let your words escape, think of the way the recipient will receive them. Chances are that you don’t really want to create a painful experience or cause that person to instantly dislike or fear you. Since others can generally detect a blatant lie, do you want them to distrust you? How would you feel if those same words were directed at you? Perhaps this is enough to soften your word choice prior to speaking.

  • Ask a trusted friend for his or her opinion.

    You might not be the best judge of how you speak, so it might be advisable to ask a good friend to tell you the unvarnished truth. Be prepared for a few surprises, as your own perception of how you come off to others is likely a little different when someone who knows you well gives you the straight scoop. If you’re able to accept the critique, this may go a long way toward helping you curb your impetuosity.

  • Practice before you need to deliver.

    Suppose you’re about to address your employees, or counsel a family member on an important matter, or offer your advice to someone who requests it. If you know you have a tendency to be a little too blunt, practice what you intend to say before you actually say it. You don’t need to memorize a script, just get the right tone.

    Remember that intent has a great deal to do with what you actually say. If you want to be helpful, supportive and constructive, your words will tend to support that intent.

  • Write it down first.

    Imagine you need to have a conversation with your boss. You want to ask for a raise, but you’re worried that some of your less-than-stellar performance might work to your disadvantage. Or, perhaps you have come to the painful decision that you need to break up with your significant other. You don’t want to hurt him or her, but this is a necessary step you realize you need to take. Instead of letting fly with whatever impulsive remarks come to mind, a better strategy might be to write down key points you want to make. This will help you stick to the important parts and avoid getting into the weeds with negative ones.

  • Remember that a smart mouth lives forever on the Internet.

    In today’s tech-savvy society, much of human interaction occurs via texting, posts on social media and email. You’d be wise to remember that anything you say using these methods will never disappear. Calling someone a jerk or being hypercritical isn’t good for your image, no matter how good it feels to get something off your chest. Remember that what goes into cyberspace is going to stick. This should help you restrain yourself – and result in better messages.

  • Think who you most admire and try to emulate them.

    Take some time to think of all the people you know who’ve been instrumental in your life, or those you may not know but admire their leadership skills. What is it about them that strikes a chord with you? If you really want to improve your ability to speak persuasively, to inspire confidence, spark enthusiasm, to comfort or counsel, perhaps emulating the people you most admire is a good approach.

  • Consider professional speaker training.

    People who regularly speak in public don’t just have a natural ability to talk to strangers. Many find that taking a class in public speaking helps them organize their thoughts, work on their breathing and body language, and practice their delivery. Pay attention to the tone, as well as the words.

  • Keep a positive outlook.

    It’s not easy taking a hard look at yourself and finding the courage to make changes. A positive outlook will help. You don’t have to have all the answers right now. Just making the decision to change is a tremendous first step. Take comfort in incremental improvements with an eye toward the goal – being comfortable with what you say, wherever, whenever and whomever you say it to.

Speak no evil photo available from Shutterstock



from World of Psychology http://psychcentral.com/blog/archives/2016/04/27/how-to-curb-a-smart-mouth/

Tuesday 26 April 2016

Healing with Nature

healing with natureIf you have ever tried tending a garden or plant, you probably have experienced both joy and frustration, as in life. Nature offers many examples of our human spirit, and how to navigate ourselves, relationships and change. Many great writers and philosophers have echoed nature’s wisdom and ability to heal. Tuning into nature allows us to cultivate the following:

  • Patience.
    We are so hard on ourselves about where and who we should be in life. We often forget that we have our own seasons of development and change throughout our life cycle. Do we expect newborns to dress or feed themselves? Of course not; we know they are not there yet in their growth and development. If a loved one became disabled due to disease or accident, we would appropriately adjust our expectations of their growth and development. Start with what you know and meet yourself where you are, just as nature does.

  • Joy.
    Nature is a playground for our senses. When we approach it with all of our senses and with the wonder and awe of a child, our awareness widens and our joy deepens.
  • Resiliency and hope.
    Change is inevitable. Mother Nature reminds us of this when her forces destroy what she so tenderly brought to life. When given proper air, water and light, nature is hardwired to restore itself and adapt to changing conditions. We witness this when beautiful green slowly begins to emerge from the path of destruction. We too can feel hopeful and begin to restore ourselves with enough air, water, light and love.
  • Community.
    Spacing in a garden can be important. It avoids overcrowding so there is ample room to absorb nutrients and develop a strong root system. If we are in a state of growth, it’s important to create awareness of how this change is affecting you and your family. If not pruned, our growth may slowly and subtly constrict the air and light to our own good qualities, and of those nearest us. This may compromise our root system and make new growth difficult for both ourselves and others.
  • Attunement.
    Tending a garden requires observation of its growth or lack thereof, and then making adjustments in your care to help it flourish. We are often unsure if we made the right adjustment because our efforts may not be noticeable for some time. So it is best not to overcare, but rather offer the garden ample time to be nourished by the care you provide, and proper sun and water. Plants that are overwatered often don’t develop a strong root system because they do not have to dig deep to find the water.

    Observing our own thoughts, feelings and sensations can tell us what we need more or less of, including setting our own pace in times of transition and growth.

  • Spirituality.
    When we immerse ourselves in nature and its process, we often feel free of labels, roles or expectations. This helps us reconnect with our authentic selves and what we value in life, akin to the feeling of coming home. This state of openness and inspiration can cultivate a connection to something bigger than ourselves. Believing in something outside of ourselves can create meaning, peace and purpose, all of which can nourish us through stressful life events, long after we have left nature’s presence.

There are many facets of our fast-paced society that condition us to resist the natural flow of life and control what was never meant to be controlled. Take time to stop and notice nature’s growth and change happening before your eyes. Giving ourselves permission to be open to the awe of nature makes it easier to recognize and be patient with our own growth and change, which is also full of wisdom and healing.

Tuning into nature allows us to tune into ourselves, if we are willing to listen. I once had a wise supervisor say, “I would rather be green and growing than ripe and rotting.”

Gardening tools photo available from Shutterstock



from World of Psychology http://psychcentral.com/blog/archives/2016/04/26/healing-with-nature/

The Multiple Languages of Therapy

We only had one therapy session with Inna. It ended with the bubbly feeling for me of a “perfect fit” that I get when I intuit that good work can be done with a prospective client.

We had the same cultural background and four fluent languages in common. It was the first time I saw such a fit in my therapy room, in fact. Maybe too perfect a fit, as I was to find out later.

Inna shared her experience of displacement, her feeling of not being in the right place anywhere, and her confusion about her multilingual self.

She reached out to me in French, a foreign language for both of us.
- “I am looking for a multilingual therapist”.
Her name (as mine) was telling of her obvious Russian origin, but I respected her choice of language, and replied in French.
My multicultural clients have helped me develop a set of “rabbit ears” for the linguistic choices they make, and I had received precious information here.
Inna’s story was echoing those of many second-generation emigrants. She had been brought to Italy at the age of eight, when her mother had remarried. She quickly learned Italian. With her blond hair and typically Slavic cheekbones, she was different from other kids at school, and she knew it. But her perfectly fluent Italian allowed her to fit into this new environment.

The price she paid for that full fluency in a foreign language was a split of her personality. Her multilingual mind would efficiently maintain that split.

After Italy, she studied in France, and had then accepted a teaching position in a British university. Inna was now back to Paris for a short holiday, hoping to recover some of the bits of her self that she had left behind.

She saw English as a tool for professional communication, one for thinking and research. She complained that it seemed difficult to bond with her new colleagues and develop friendships.

In fact, the real language of the other more spontaneous part of her, the language of intimacy, was still Italian.

Inna had tried therapy in French before, but had found it of limited efficiency. Her then-therapist did not speak any other language.
As Inna was a really articulate person, I felt confident to take the risk of using our common mother tongue in the first session:

“Would you like to use Russian then?” I asked.

In therapy, switching back to the first, native, language can become a very strong, emotionally charged act. My clients come to me with the desire to express some of their troubles in this original language, even if often this desire remains unconscious as they reach out in their “other” language.

She accepted the offer to switch to Russian, but her speech was slightly uncertain, as it usually is when we have stopped actively using our mother tongue since childhood.

Inna told me the story of her multiple moves and her professional interests. Even if her new position offered her a good salary and a bright academic future, she felt stuck and somehow absent. Her teaching lacked passion and her relationships with students were limited, she felt. She was unhappy and feared depression.

As I was listening to her story unfold in Russian, I was becoming aware of my own strong feeling of frustration.

I was suddenly tempted to say something in Italian, to connect with her using the words of a language that happens to be, for me as for her, synonymous with choice, freedom and intimacy. Sticking to Russian, I could be overlooking her Italian self, that little girl who had finally found some warmth and security in her new Italian-speaking home.

After all, something similar had been happening to her in England, with these “other” non-English-speaking parts of her not being seen nor welcomed. At least, this is how she felt.

I hoped that with a lot of patience and time we could eventually integrate these scattered parts of her personality, and bring together the sadness of her Russian child, her Italian emotional teenager, and her bright adult who used English for thinking and verbalizing. This integration is always the aim of therapy, but, with multicultural individuals, this road happens to be paved with the mosaics of their linguistic abilities.

Inna has not come back after this initial session, neither has she returned my follow-up email.

Therapy with multilingual individuals is a fascinating challenge. But is it ever possible to access each part of their personalities, which express themselves in a particular language? Or do they remain partially locked within a specific linguistic frame, beyond the language in which therapy develops?

What would have happened if we had used English for Inna’s therapy? She might have felt less exposed. The cognitive shelter of this “neutral” language might have allowed us to go further. English, after all, was exempt from any early traumatic experience here; it could have offered the safe and holding space that is so necessary in therapy.

Keeping silent, Inna swept away all the languages that we shared, leaving a questioning instead, that may actually sound chords that are beyond language itself.

from http://www.psychotherapy.net/blog/title/the-multiple-languages-of-therapy

Aromatherapy: Can Essential Oils Relieve Depression?

203286_origFor nearly 6,000 years essential oils have been used for therapeutic purposes. A number of ancient civilizations including the Chinese, Indians, Egyptians, Greeks, and Romans used them for cosmetics and perfumes as well as for rituals and spiritual reasons. Oils are documented by the Greek physician and botanist Pedanius Dioscorides in the first century in his five-volume encyclopedia about herbal medicine, De Materia Medica.

Fast forward to the early 1900s, when French chemist Rene-Maurice Gattefosse burned his hand and treated it with lavender oil. He then started to analyze the chemical properties of essential oils and how they could be used to treat various conditions. It is commonly understood that Gattefosse founded the science of aromatherapy in 1928. Shortly after, massage therapists, beauticians, nurses, physiotherapists, doctors, and other healthcare professionals started to use aromatherapy.

Aromatherapy uses the essential oils and other aromatic compounds of plants for the purposes of healing. The plant materials and oils can be massaged into the skin or inhaled. Each essential oil contains concentrated extracts taken from the roots, leaves, or blossoms of plants and therefore has its own mix of active ingredients, determining unique healing faculties.

Researchers aren’t completely sure how aromatherapy works. Some experts believe our sense of smell plays a role. Here’s what we do know about aromatherapy:

The “smell” receptors in your nose communicate with parts of your brain (the amygdala and hippocampus) that serve as storehouses for emotions and memories. When you breathe in essential oil molecules, some researchers believe they stimulate these parts of your brain and influence physical, emotional, and mental health. For example, scientists believe lavender stimulates the activity of brain cells in the amygdala similar to the way some sedative medications work. Other researchers think that molecules from essential oils may interact in the blood with hormones or enzymes.

One study found that citrus fragrance, through stimulation of the olfactory system, could reduce doses of antidepressants necessary for treatment of depression. The abstract explained: “The treatment with citrus fragrance normalized neuroendocrine hormone levels and immune function and was rather more effective than antidepressants.” Another study published in the American Journal of Hospice and Palliative Medicine measured the responses of 17 cancer hospice patients to humidified essential lavender oil aromatherapy. Results reflected a positive change in blood pressure and pulse, pain, anxiety, depression, and sense of well-being.

I was hesitant to explore essential oils to treat depression because they are expensive (although considerably cheaper than a trip to a psychotherapist or psychiatrist) and because early in my recovery I went down a rabbit hole of new-age techniques to try to cure my depression that delivered me straight to the psych ward. But positive experiences with aromatherapy kept surfacing on my depression community, ProjectBeyondBlue.com, such as:

“Lavender has helped me with chronic migraines for over 15 years.”

“I use my Eucalyptus spray all the time. I’m not joking, this stuff actually lifts my mood!”

“I’ve found that putting a drop or two of lavender essential oil on the inside of my shirt collar helps me with being more calm.”

“I used some essential oils for restless leg syndrome and it worked. I even was able to rid myself of the awful med I was [using]. I also use an oil for bladder infections and it works well.”

So I tried to open my mind a little — something I’ve been forced to do in the last year! For the last 10 nights I have rubbed lavender oil into my temples a half-hour or so before I go to bed. The result? I have slept very well. It made me think more about my sense of smell, and how it can work for me or against me in my quest for sanity.

I have an extra-sensitive sniffer (of course, because everything about me is highly sensitive). Whenever I am hit by a waft of pungent perfume — like when my daughter drags me into Bath and Bodyworks at the mall — my mood dips. I seriously respond with anxiety. But when I run a certain trail that is filled with wildflowers, among them lavender, my mood lifts. Coincidence?

Maybe this 6,000-year-old remedy is worth a try.

Join the “Essential Oils & Aromatherapy” group on ProjectBeyondBlue.com, the new depression community.

Photograph by Dawn Marie/DME Photography.

Originally posted on Sanity Break at Everyday Health.



from World of Psychology http://psychcentral.com/blog/archives/2016/04/26/aromatherapy-can-essential-oils-relieve-depression/

Best of Our Blogs: April 26, 2016

Upset and angry boy with steam coming from his ears and arms folStressing over a friend’s disapproval? Upset over your relative’s rejecting comment? Furious about your co-worker’s insensitive response?

Your suffering isn’t because of them. It’s a direct result of the stories you tell yourself.

Her eye roll or his hurtful remark could reflect their feelings about you. But it’s easy to read into people’s reactions. Sometimes what feels personal has nothing to do with you.

This week, you’ll learn to deal with your emotions in a healthy way so it won’t color what’s true. Instead of hitting send on that text or email, read our top posts to help you stop brooding over what he or she did. It’ll give you the space to focus on you instead.

10 Signs You Need Some Healthy Distance From Your Parents
(Childhood Emotional Neglect) – You love them, and feel guilty if you didn’t spend time with them. But there are times when it’s healthier for you to be apart. Here’s how to know when it’s time to distance yourself from your parents.

It’s Not Lack of Empathy, It’s Resilience
(Of Two Minds) – When someone tells you bad news, do you switch into solution mode? This blogger says a life with mental illness has taught him to bounce back with resilience.

Coping With Extreme Emotions
(The Emotional Sensitive Person) – If you’re experiencing an extreme emotion, don’t take any action until you read this.

3 Codependent Traits That Breed Anger and Resentment
(Happily Imperfect) – You care more about pleasing others than taking care of yourself. If you are obsessed with controlling someone’s behavior so you can feel better, you may be codependent. Here’s how to recover.

If No One Told You This Today or Ever
(Weightless) – Secretly you’re waiting for someone to tell you these loving words. But you shouldn’t have to wait to hear this. Whether you’re struggling with your body image or insecurity in general, Margarita’s beautiful words will help heal you right now.

 



from World of Psychology http://psychcentral.com/blog/archives/2016/04/26/best-of-our-blogs-april-26-2016/

Monday 25 April 2016

The Long and the Short of It: Answering Questions in a Complex World

the long and the short of itLast week, I was driving home from work at a local university, where I teach freshman writing. As usual, I was listening to NPR. A story came on about how Alaska Airlines had struck a deal to buy Virgin America. I wasn’t really paying attention to the details until someone asked the reporter a question about the takeover. The reporter said “The short answer is — ” and then proceeded to answer the question.

At that phrase, my ears perked up. “What a wonderful way to frame information!” I thought. Life is complicated. There are short answers, and there are long answers. It struck me as very smart to begin explanations by saying either “the short answer is” or “the long answer is.”

This framing method seemed particularly useful to me, perhaps because I am a teacher. I am constantly answering questions from students in my classes. Giving explanations is my bread and butter. So I knew I could use this knowledge-framing method in class. (Thank you, Mr. Reporter.)

Of course, I’ve heard phrases like these before (“it’s a long story,” “long story short,”) but that day, the reporter’s use of the phrase “the short answer is,” struck me hard. Maybe I was looking for ways to become a more effective teacher and thinker. (Actually, I’m always looking for methods to better my teaching and thinking. This is one of the main reasons I write.)

But these two phrases are useful beyond the classroom. They are almost essential in today’s world, a world so complex that it can drive us crazy. Let’s face it. It’s hard to stay mentally healthy in the chaos called “the present day.”

So what is good mental health?

Good mental health means one is able and willing to recognize our world’s intricate complexity, accept it and move forward. Here’s an (ugly) illustration: We live in an era of mass shootings, but we still have to find a way to feel safe and comfortable in our day-to-day life as we move around the dangerous world. To top it off, if we have children, we have to discover ways to make our offspring feel comfortable. Parents, especially, know that this can be excruciatingly difficult. This is complexity of the highest degree.

I propose that to constantly embrace the world’s complicated nature, we should all get in the habit of framing information with the phrases “the short answer is” and “the long answer is.”

I, for one, have decided that I’m going to give explanations with full mindfulness of the intricacy of life, and, therefore, I will always use these phrases, not only in my college classes but outside of them as well.

Think about it. Our language is powerful. The words we use can help us think better and live better.

Sisters photo available from Shutterstock



from World of Psychology http://psychcentral.com/blog/archives/2016/04/25/the-long-and-the-short-of-it/

Making History with The National Museum of Psychology & How You Can Help

Making History with The National Museum of Psychology & How You Can Help

The history of psychology is filled with famous and inventive figures, significant discoveries and fascinating research — everything from Sigmund Freud and talk therapy to the birth (and demise) of dementia praecox to Phil Zimbardo’s prison experiment to Stanley Milgram and the shock heard around the world.

At first glance, these might seem like highly specific subjects only relevant to people in the psychology field. After all, who really needs to know about antiquated illnesses, decades-old experiments and psychology theories?

The History of Us

But what’s so powerful about the history of psychology is that it’s really the history of us. You and me.

“For more than a century, psychologists have tried to understand our thoughts, feelings and behaviors,” said Cathy Faye, Ph.D, the assistant director at the Drs. Nicholas and Dorothy Cummings Center for the History of Psychology at the University of Akron.

“Their findings capture who we are and who we have been historically. In this way, the history of psychology represents a rich record of how the human experience has changed over time.”

Psychology is the exploration of what it means to struggle, to persevere, to create, to be vulnerable, to connect with someone else, to be yourself, to be honest with yourself, to lead a happy, fulfilling life, to heal — among so many other human experiences.

Psychology is all around us, Faye said. “I think in general people don’t realize how very connected psychology is and has been to our everyday lives.” For instance, did you know that Wonder Woman, with her lasso of truth, was created by a psychologist who studied deception? Did you know that Kellogg’s cereals were created to provide a healthy vegetarian diet to help treat anxiety, depression and other problems?

Everything from how we drive to how we navigate parenthood is rooted in psychology’s past. Faye shared these additional examples: the dashboard design in our cars; the advice guidance counselors give; the way we discipline our kids; the personality and intelligence tests we take at work and school.

Enter the National Museum of Psychology

Psychology’s past is rich, vast, captivating and critical to preserve and honor. That’s where the National Museum of Psychology comes in. The Drs. Nicholas and Dorothy Cummings Center for the History of Psychology has launched a Kickstarter campaign to help partially fund an expansion of the museum. A museum that would be the first of its kind. “The National Museum of Psychology will highlight very diverse kinds of psychology, showing what they are and where they came from,” Faye said.

She noted that the museum is based on two key questions: “What does it mean to be human? And how have we studied and defined the human experience over time?” Neither of which has a right or wrong answer.

“To me, understanding the human experience means understanding the rich and complex ways that we think, feel and act and how this is shaped by our environments and our genetics,” Faye said. “Being human means that we not only get the opportunity to experience this, but we also have the ability to reflect on that rich experience, study it and evaluate it.”

Exhibits at the National Museum of Psychology will feature such incredible artifacts as:

  • Home movies of Sigmund Freud
  • Apparatus from many of the most famous—and infamous—psychological studies in American history, including the Stanford Prison Experiment
  • Actual correspondence from celebrated psychologists and historical figures, such as Albert Einstein, Houdini and Helen Keller
  • 50,000 books, some dating to the 16th century.

Plus, the museum will be interactive. Visitors will be able to try out psychological tests, explore optical illusions and immerse themselves in well-known experiments, Faye said. “I think psychology helps people rethink their everyday experiences and these kind of interactive exhibits will really facilitate that.”

You Can Help — And Be a Part of History!

If you’re interested in learning more about this amazing project or would like to help the Center reach its goal, please visit the please visit the Nation Museum of Psychology’s Kickstarter page to donate today. The campaign ends May 12, 2016. Every contribution, big or small, counts — and will help to make history.

 

Image from the Cummings Center for the History of Psychology.



from World of Psychology http://psychcentral.com/blog/archives/2016/04/25/making-history-with-the-national-museum-of-psychology-how-you-can-help/

19 Ways You are Emotionally Abusing Yourself

ways you emotionally abuse yourselfHe is a multimillionaire client of mine. Handsome. Accomplished. Respected. Gentle. Reflective. Kind.

And I was examining every angle of why he was allowing a clearly destructive woman (borderline personality disorder) out of his life. He agreed over and over again that she was bad for him, that she felt no remorse, that suddenly abandoning partners was her longtime modus operandi, and yet, he couldn’t let go.

With enough digging, a story emerged.

“I was small as a kid. I was the last guy picked for all the teams. I guess I’m afraid nobody will pick me again if I can’t get her back.”

So he was telling himself, “You’re not good enough! Why would anybody ever pick you?” He was his own best emotional abuser.

Stories of emotional abuse fill magazines and newspapers (and Lifetime movies), but little is said about how we often do the job on ourselves first. It’s easy to see how partners abuse each other — we can hear the insults and witness the behaviors — but what happens when the denigrating talk, shaming, threatening and behavioral choices happen inside one’s own head?

What happens is that the behavior — unspotted by those who care — persists.

And because of fundamental human tendencies like seeking “confirmation bias” and what Dr. Robert Cialdini calls “consistency” in his book, Influence, we will often unconsciously create exterior behaviors in those around us which echo and “confirm” our inner abuse. In other words, if you emotionally abuse yourself, you will instigate and encourage abusive behaviors from others.

So let’s take a moment to examine some of the most common ways we self-emotionally-abuse. Here are messages you want to listen for inside your own head, and some redirection so that you can liberate yourself before more damage is done.

  1. “I’m not worthy of love. Nobody of any quality would want me.”
  2. “Why should I express my opinion? I’m an idiot. I don’t know anything.”
  3. “Why should I express my needs? I’m just being needy.”
  4. “Nice one! You opened your mouth and you made a fool out of yourself. Better just keep your mouth shut.”
  5. “I’m just being a baby. I’m too sensitive. Toughen up.”
  6. “I have no right to seek out new friends. They won’t like me anyway.”
  7. “If I spend money on myself, I’m going to anger my partner/mother/father, so I’d better not.”
  8. “My achievements? Yuck. They’re nothing. They are not impressive at all.”
  9. “I don’t have the right to dream. Who am I fooling? I’m not going to achieve it anyway.”
  10. “I’m wrong. I’m usually wrong. I’d better just keep my opinion to myself.”
  11. “My body is awful. I’m not sexy. Nobody would want me.”
  12. “I don’t know how it’s my fault but it’s my fault.”
  13. “I’d better not say anything because I don’t want to insult or offend anyone. Ever.”
  14. “It’s my fault (the other person) is unhappy.”
  15. “I’m an idiot. Fatty-McFatso. Dumbbell. Brainless Betty.”
  16. “I don’t deserve compassion. I brought it on myself. Stupid! Stupid! Stupid!”
  17. “My feelings don’t matter. Only babies are needy like that.”
  18. “I don’t have the right…”
  19. “So what if I say I’m stupid or worthless? I am. I’m just being honest.”

The first step for anyone being emotionally abused is to recognize the patterns and hear the words. Whether it’s coming from outside or inside, if you’ve been minimizing, denying, or hiding it, this can be a scary and difficult first step. In many ways it’s easier to spot an external emotional abuser. Everything is out in the open. But either way, the anxiety caused will emerge as illness, addiction, or depression.

Can you make the internal changes yourself? Yes. But only if you actually desire the change. You must be brave enough to recognize your internal abusive patterns and turn negative thoughts to positive ones. After that, you’ve also got to be willing to see the damage it’s caused both yourself and the people around you.

Sound easy? It’s not. Habits take concerted effort to change. When you emotionally abuse yourself, you feel a very real sense of power. Your abusive voice, in a sense, hovers above and distances itself by externalizing the perceived weaknesses.

Learning how to accept and deal with your challenges in a realistic way rather than an abusive one, therefore, not only heals, but integrates your scattered parts into one whole. This prize is worth all the effort you can muster.

Kid sitting alone photo available from Shutterstock



from World of Psychology http://psychcentral.com/blog/archives/2016/04/25/19-ways-you-are-emotionally-abusing-yourself/

4 Tips for Really Hearing Someone Even When It’s Hard

really hearing someone even when it's hardHow often do we actually listen to another person when they’re talking? I mean listening without focusing on how we’re going to respond, without interrupting, without debating what they’re saying, without getting defensive. Probably less often than we like to think, even though listening is incredibly important. It’s important for building beautiful relationships and for navigating every area of our lives.

We need to listen carefully at work to our bosses and colleagues. We need to listen carefully to our clients. We need to listen carefully to our partners and our kids and to any loved ones. This is how we gain a deeper understanding of the people we’re interacting with. This is how we avoid misinterpretations and miscommunication. It’s how we resolve conflict. And it’s how we genuinely connect and strengthen our bonds.

In his insightful book Clearing Emotional Clutter: Mindfulness Practices for Letting Go of What’s Blocking Your Fulfillment and Transformation Donald Altman shares a valuable technique for hearing others. But first Altman, MA, LPC, a psychotherapist and former Buddhist monk, shares a powerful example of how really listening, even to people who trigger our defenses, can make a big difference in our relationships.

Altman was working with a 35-year-old woman named Beth. She felt like her mother was frequently criticizing her. If she was giving her kids space, her mom would say she’s being neglectful. If she was helping them with their homework, her mother would say she’s being a helicopter parent. Altman gave Beth the following suggestions to try the next time she spoke to her mom: To let go of her old perspectives just for the duration of their conversation; to go beyond the content of her mom’s communication and instead focus on her tone, gestures, facial expressions and body language (i.e., what’s swimming underneath); to imagine she’s talking to an interesting stranger; and to judge the accuracy of her own thoughts to create some distance from them.

When Beth really listened to her mom, she was surprised by what she learned: Her mom is lonely. She told Altman, “I think she’s trying to connect with me, but she doesn’t know how. It made me sad to see how lonely she is. For the first time in a long time, I felt compassion for her.”

Altman suggests we try to HEAR others to help us remain open, compassionate and less defensive during conversations. Below are his excellent tips:

H: Hold All Assumptions

Let go of your previously held assumptions. Adopt an attitude of curiosity toward the other person. “How did he or she develop these ideas? What concerns does the person have? Is he or she speaking from a place of fear or worry?”

E: Enter the Emotional World

Try to put yourself inside the other person’s emotional world, inside their shoes. For instance, according to Altman, you might say: “I’ve never seen you this angry [or sad, upset, frustrated, and so on]. Can you help me understand? I’d really like to know how you feel so we can work on solving the problem.”

Also, pay attention to what isn’t being said, such as the person’s tone of voice and body language.

A: Absorb and Accept

“Absorption is a process of listening, understanding, questioning, and then rephrasing in your own words to make certain you understand,” Altman writes. The other part is acceptance. This doesn’t mean that we agree with what the other person is saying. Rather, it means that we are open to how they feel.

R: Reflect, Then Respect

This last step includes looking inward to think about what you’ve heard. Sometimes, you might need to pause before responding. This is especially true if you find yourself getting angry. That’s when it’s important to take a break to cool off. Even if your emotions aren’t heightened, you still might need some time to yourself, such as taking a long walk. And then when you are ready to respond, be respectful and kind.

Genuinely hearing someone is not an easy act. It requires our full attention and presence. It requires that we focus on the other person instead of on ourselves and what we want to say. But it is an important part of communicating with others, of building healthy, fulfilling relationships. And it’s a meaningful gift we can give to others. Truly.

Woman listening photo available from Shutterstock



from World of Psychology http://psychcentral.com/blog/archives/2016/04/25/4-tips-for-really-hearing-someone-even-when-its-hard/

Turning Down Self-Damaging “Invitations”

Photo by Michael Dunn - http://flic.kr/p/dMdnYi

Other people can send us negative, hurtful, or demeaning "invitations" to feel badly about ourselves, but it's up to us to decide whether or not we'll accept those kinds of invitations.

Tags: relationships, self-esteem



from Psychology, Philosophy and Real Life http://counsellingresource.com/features/2016/04/25/self-damaging-invitations/

Sunday 24 April 2016

Genes and Mental Illness: Lies, Damn Lies, and Statistics

lies, damn lies and statisticsDuring my long and narrow-eyed search to find information online regarding having a schizophrenic mother, I have often been faced with information which is a complete and utter downer. Something like this:

Hey, you know how your mother is schizophrenic? Well, guess what? That means you have more chance than other people of being schizophrenic yourself! You also have more of a chance of being depressed! And of living in poverty!

I’ve read statistics about how likely the child of a schizophrenic is to develop the same illness. It’s like Death knocking at your door. You open it and there is Death wearing a black hood, a scythe in one hand and a clipboard in the other, and he says, “Evening. Look, I know it’s a bummer about your mum having this mental illness and it has to be said: You’ve done quite well up until now, considering, but I have come to deliver you some statistical information in case you needed a bit more stress. God forbid I should make you feel there is anything positive in this.”

And then Death looks down at the clipboard and starts reeling off stuff like:

  • If you have one schizophrenic parent, a ginger beard, and were born on a Tuesday, you have a one in 20 chance of developing the very same mental illness as your mother.
  • If you have two schizophrenic parents and a stoop, your chances rocket to 4 in 20.
  • If you have one schizophrenic mother and a depressed sibling with a twitch, your chances of developing a similar mental illness are 10 percent greater than that of a man carrying two bushels of grain to the head speaker at a psychiatric convention.

Q: When you have a mother with a serious mental illness, how do you think it makes you feel to hear people talking or writing about mental illness being in your genes, about mental illness being inherited?

A: As if you were born with something curled up asleep inside you and if you move the wrong way, if you make too much noise, you’re going to wake it up. As if your future is inevitable, as if you are in some unlucky club and you can’t change it so watch out.

Adult children of mentally ill mothers may indeed end up with mental health issues themselves. But so would anyone if they had lived a life under the constant artillery fire of psychoses, social workers, sections, and chaos. We have to ask: do these issues develop from some inevitable inheritance or because children of mentally ill mothers experience an understandable reaction to the drip, drip, drip, water torture of having a mother with a long-term, serious mental illness?

Maybe the children of mothers with serious mental illness wouldn’t be prone to depression or anything else from the pick and mix list of mental health problems if they had the following:

  • People who understand that the child of a mentally ill parent believes that chaos and drama are normal. Because of this, they may not make a fuss or ask for help. So offer help without criticism and keep offering it, even if that help is just using your ears to listen.
  • An acknowledgement of just how hard and heartbreaking it is to have a mother who suffers from a serious mental illness.
  • Regular respite in the care of their mentally ill mother.
  • Some really good, honest information on whatever it is their mother is suffering from. Information that actually means something, written in real language. For example: if your mother has a clinical depression she may not notice you at all. She may sit with tears falling down her face. She is ill. She still loves you but the part of her that could show the love is disabled and shut down right now. I wish someone had said that to me years ago.
  • Understanding from friends and family. Having people who say, “and how are you?”
  • People who remember to keep asking “And how are you?” even after 10 or 15 or 20 years and don’t just think that because you’re smiling on the outside and carrying on, that you’re not buckling on the inside.
  • People who stand with them shoulder to shoulder and don’t walk away in the face of chaos.
  • Understanding from professionals. If you don’t have time to look the daughter or son of a mother with mental illness in the eye, then point them to another professional who does have the time. You really would be saving yourself a lot of trouble. Because if people who have mothers with a serious mental illness don’t get any support, they could very well end up on your client list in the future — not because of their genes, but because they are human beings, and we all know that human beings eventually stumble if they are pushed around hard enough and long enough. And they fall down hard when there are no arms to catch them.

Frustrated woman photo available from Shutterstock



from World of Psychology http://psychcentral.com/blog/archives/2016/04/24/lies-damn-lies-and-statistics-2/