The Art of Undoing

The Art of Undoing

Is Hustle the only way you work toward goals?

Are you a good starter but not so great on finishing?

Have you been told you do things the hard way?

Spring brought new beginnings and many of us are deep in implementation of changes we wanted to make this year.  Fresh starts are bumpy though, making it easy to give up and turn back.  A problem I’ve noticed is the assumption that our wins should come the hard way in order to “count”.  We’ve all heard, work smarter, not harder, but I think we love the scrappy, ‘overcoming all the odds’, underdog tale of victory – projecting that on to our own journeys.

I’m here to tell you, there is no extra medal for doing things the hard way!  It is not shady or lazy to make things easier on yourself.  There are no life hack police coming to ticket you.

Now that we have that straight, be sure you are subscribed to our newsletter, as this month’s freebie is a worksheet of strategies from Atomic Habits that may make your change process easier.  In the meantime, let’s discuss a foundational strategy for easing the process of change: slowing down.

Wait a minute…I just got going and you want me to slow down?!  Yes.  Taking off at top speed is a great way to burn out before you can truly establish the new habits, skills and mindset you’re trying to build.  Make things easy on yourself by slowing down the speed of the changes you’re making.  Give each step of change more time for you to acclimate.  For example, if you want to improve your sleep routine, go to bed just one hour earlier each week instead of setting a date and expecting yourself to stick to your goal bedtime right off the bat.  Slowing down the pace of your life overall improves your ability to make wise decisions, reduces stress, increases your self awareness, improves learning of new skills, strengthens connections, increases creativity and reduces burnout.  Just like marathon runners, we must pace ourselves if we are to finish the race well.

So if you’ve been struggling to implement steps toward your goals…slow down.  Consider these strategies if you need practical ideas on what that means for you:

  • Develop a default answer when anyone wants you to make a decision – I’ll let you know tomorrow.  This gives you 24 hours to consider your options.  Be sure to honor your word and communicate your decision the next day.
  • Notice when you are rushing and get curious.  No judgment; just analyze what is driving the hurry and consider how you can shift that pace.
  • Schedule a few minutes each day or an hour a week for quiet reflection.  This will give you an ongoing understanding of your emotions, needs and desires which will enable you to shift your strategies regularly to be more effective.
  • Practice mindfulness – paying careful attention to what is happening in the moment.  Describe to yourself what you are hearing, seeing, smelling, tasting, and touching – right here….right now.  This trains your brain to slow down and think more critically and effectively.
  • Regularly remove (or turn off) all digital devices from your surroundings when spending time with your core people. You’ll be surprised at what you notice and how much easier it is to implement any changes you are making in your relational style.
  • When practicing a new skill, purposely move slowly so that you can build muscle memory and make less mistakes.  Quick wins feel great but more often, we experience frustrating fails when we go too fast, making it more likely we will give up.
  • Set aside time to be bored.  This is when creativity and innovation arises because there is finally space to generate ideas.
  • No matter how much you’re trying to get done, prioritize regular rest.  This is the only way to ensure that your efforts remain sustainable.

Long term gains are greatly reduced when we hurry.  If you want to make your journey lighter and easier – slow down!

 

 

Seasons

Have you ever considered viewing your life through the lens of seasons?

How would that change your planning, your rhythms, your expectations?

The entire globe functions off the concept of seasons.  Even those living in tropical or icy climates still function around the idea of seasons as agriculture, tourism, and daylight change with seasonal predictability.  Living in Florida, we experience seasons according to the upper limit of the thermometer – ‘the bad place’ levels in summer to gloriously brisk in the ‘winter’.  We also recognize seasons as our traffic shifts to accommodate snowbirds and tourists.  Seasons are a universal fact of life for all of us in some way and so that’s easy to take for granted, missing out on the rich opportunities available when we pay attention, plan and calibrate our lives to align with the season we are in.

We’re starting with the universal idea of weather seasons and it is important to take note of how those seasons affect our bodies and our souls.  When temperatures dip, our bodies boost fat production to store more energy and increase fuel efficiency.  Insulin resistance increases in order to boost this fat storage.  Viruses increase whenever people spend more time indoors, whether hiding from the cold or from excessive heat.  Less fluid intake in colder weather (due to decreased thirst) can lead to greater dehydration and many chronic conditions like arthritis, diabetes or insomnia can shift symptoms with the seasons.  Our skin and joints also change with the seasons.   Mentally and emotionally, changing daylight affects our melatonin production, which can interrupt sleep.  Hopefully, you know by now that sleep is foundational to our mental and emotional health!  Sunlight affects our serotonin production.  Even cognitive function and levels of generosity have been shown to shift with seasonal changes.  (see links below for details) Clearly, it is worth considering the ways in which we can support our bodies and souls for these shifts – planning ahead and directing compassion toward the limitations each season brings.

From a spiritual perspective, studying seasons offers a lot of insight into appropriate expectations and focus.  As the farmer would tell us, every season has its benefits, constraints and its required tasks:

  • Winter = absence, darkness, and death which require pruning, waiting, resting, and reflection.
  • Spring = renewal which requires paying attention, establishing disciplines, and cleaning up.
  • Summer = flow which requires slowing down, trusting the process, appreciation, hydration, and gathering.
  • Fall = expectancy, fulfillment and harvest which require reaping, storing, feasting, and thanking.

When you look at your life overall right now, what ‘season’ would you say you are in?  Based on that season, what should you be expecting of yourself?  For instance, if I am in a season of ‘winter’, I should be resting, I shouldn’t be expecting a lot of productivity.  Are you engaging the activities that go with the season you are in?  If I am in a ‘fall’ season for example, am I reaping and thanking or am I still trying to hustle and ‘plant’?  Mark Buchanan does an excellent job of diving into these details in his book, Spiritual Rhythm.

Then there are the more specific seasons unique to each person such as: holidays, work spikes, back to school, etc.  May I encourage you to pull out your calendar right now and mark out the seasons in your year that are universal, as well as unique to you?  When do things shift considerably for you?  Just like the farmer who knows the ebb and flow of agriculture, plans for it and works with it, so too should we understand the overall fluctuations of our year and plan accordingly.  Once you have identified your ups and downs, ask yourself what you need more of in each of those seasons.  Is there help you need to enlist?  Is there anything you can prepare ahead of time to make that season easier?  Are there things that need to be cut out during that season?  What expectations need to shift for that time of year? Do you need to block off recovery time at the end of that season? Is there a unique opportunity to advance in some area of your life during that season? Plot those specific strategies into your calendar – assigning the preparatory tasks you need to do for each season to specific dates so that you do not forget.  In this way, you will move through the highs and lows of your year with intention, instead of coming out of a busy season feeling like you just got spit out of the spin cycle of a dryer or moving through a slow season perpetually unsettled because you never embraced the purpose of that season.

If you are subscribed to our newsletter, you’ll notice that our monthly theme reflects the season.  Each month, you’ll experience a reminder to lean in to the purpose and rhythm of that time of year.  If you’re not already subscribed, join us here.

Let this post be inspiration for taking on the cultivation mind of the farmer, seeing your life as a cyclical process you can move through with alignment instead of an endless march of ever expanding expectations!

Links:

3 surprising seasonal health changes to know

As the season changes, how do our bodies respond?

How your skin changes with the season

How changes of season affect our behavior

The long view of grief

Ever wondered what grief looks like a decade later?

Do you wish you had a window into the future after a major loss?

Fourteen years since the worst day of my life.  Fourteen years since the fourteenth of October.  I’ve often had folks marvel at how I made it through.  How have you built the life you have now?  I can’t say I have that figured out (besides the grace of God), but I can share some principles:

My daughter, Christina was born with Cystic Fibrosis.  Under my careful adherence to medical protocol, she thrived.  She did everything any little girl could do – played soccer, danced ballet, jazz and modern, played with her friends, attended school (until we decided to homeschool) and participated in Girl Scouts.  Her illness was undetectable to outsiders and her lungs never declined.  Her only hospital visits were for sinus surgeries.  Then, she moved into her teens and my careful adherence was no longer possible.  I had to let her be her own person and she was a person uninterested in the multiple nebulizer treatments, chest physical therapy, and handful of enzyme capsules with every meal or snack.  The stress of a difficult marriage between her parents, and the reality of her health brought mood disorders and other mental health struggles throughout high school.  I could write a whole book on the challenge of parenting in those years.  In fact, that season inspired my dissertation research on the psychosocial needs of adolescents with Cystic Fibrosis.  That book sits in the Regent University library and on my shelf today…

Things were looking up as she vowed to turn over a new leaf with her entry to college.  I treasure so many amazing times with the woman she was becoming, despite the heartbreaking moments in between, but it all fell apart swiftly.  In the space of 10 days, at the age of 22, she departed and I was left stunned and devastated.

I always say that our culture has a terrible time with grief.  Most folks struggle to know what to say, how to support others and those who are grieving are made to feel that they need to be “over it” within 3-7 business days.  I haven’t seen much conversation on the long term journey of grief so I decided to share a bit of my story.  My hope is that it can light the way for others in their journey of grief.  

I remember leaving the hospital at 1am..without my daughter.  It was a small band of us who had been there for the multiple code blues and the final goodbye.  I remember sending a few texts.  We started driving home from Miami back to West Palm but realized about halfway that we needed to stop.  We found a motel by the highway and got a couple of rooms.  After a few hours of “rest”, I got up, posted the news on social media (which had been our prayer wall) and called our pastor’s wife.  She arranged for the care pastor to meet us so we drove straight from the motel to the church.  Arrangements were completed that day.  The funeral service took place four days later.  Five days after that, I returned to work.

It was all so surreal.  I don’t think we’re ever prepared for the day to day reality of loss.  All the little ways in which the missing presence is felt.  I remember when she was alive,  I was leaving work and knew I needed to stop at Wal Mart on my way home.  I was talking to her on the phone as I left my office, debating whether to come get her first and then go to the store, and I whined about how someday, she would be married and have her own life and I wouldn’t have her to go with me to Wal Mart any more.  There was this long silence….then she dryly said, “mom, I’m not even dating anyone”.  We laughed about that story so many times and the first time I had to go to Wal Mart after she died, I sobbed.  Who would have thought that simple errand would undo me?  She had also been my primary confidante for the abundant drama going on at work.  Crazy things had been happening.  She knew all the characters and all the details.  No one else needed no explanation.  Just two examples of the many ways her absence was felt.

Another aspect of grief that we don’t often discuss is the loss of identity.  I remember the laissez faire that developed in me after her death.  I had submitted the final draft of my dissertation mere weeks before she died.  My chair had sent her response during Christina’s time in the medical intensive care unit.  It remained unopened.  The bizarre dynamics at work that would have activated my response in the past – I could barely muster a care.  I realized after the fact that the boss I had at the time was so incredibly inept at dealing with my grief and the collective grief of my entire staff who had their own personal relationships with Christina.  I blamed it all on grief but I eventually realized that the career drive and success I had always attributed to ambition was actually rooted in my role as mother.  I was the primary breadwinner for most of the marriage to her dad and so the responsibility fell on my shoulders to ensure that we had access to good health insurance.  My blazing trail up the ladder at every organization I ever worked for was simply a part of my responsibility as mom.  Without that motivation, I couldn’t care less.  Who was I besides Christina’s mom? 

The pain of her loss was relentless and searing.  So many tears were shed in my car – a place we had spent much time together.  I battled the ‘shoulda/woulda/coulda’ game.  What if I had driven her to Miami myself instead of waiting for transport to be approved?  What if I had made different choices in her adolescence that would have prevented some of the damage she did to her body?  Recognizing that I was flirting with the idea that I had the God-level power of life and death in my hands, gave me a harsh reality check that (mostly) snapped me out of that cruel game.  I eventually imagined her stern little face chastising me: “mom, you better finish that degree you started…you didn’t come this far to let it all go!”  I opened the email.  I made the final changes.  I paid the book editor.  Before I knew it, I was applying for graduation and also applying for a job my friend encouraged me to pursue.  Driving home from my graduation in Virginia, I stopped in Orlando for the job interview.  Ten months after her death, I was moving three hours north to start a whole new chapter of switching from student development to teaching.  I think all of this offered things to focus on in the midst of the pain.  I wrote.  I cried.  I leaned on the friends who had walked the path with me.  I would not have made it without them!

As the first anniversary of her death approached, I had a jarring realization: I was surrounded by people (in my new city and job) who had never met Christina.  My students had no idea what significant date was appearing on my horizon.  It was so disorienting and I had a fresh wave of reckoning with the reality of her absence.  This is the thing about grief.  You think it’s done, that you’ve moved on but that’s not how it works.  I suppose you can choose to fill the space your loved one occupied with other things, places, and/or people.  I can’t say how effective that is.  I chose not to.  I left the hole there…empty and visible.  I talked about her all the time and it touched my heart so much when one of my new work colleagues shared how she felt like she had known her because of how I shared.

Slowly, I threw myself into my new role.  I tackled the very challenging dynamics in my new workplace resulting from a significant trauma they had all faced prior to my arrival.  Funny how I ended up in a group where we were all grieving and recovering from trauma.  It was a hot mess but we worked through it.  I drove regularly back to our home in Palm Beach County as my husband worked to renovate the place.  We got renters and he joined me in Orlando 16 months later.  Months before her death, Christina had confronted me about the marriage – challenging my presence in a situation she found unacceptable.  I wanted to model commitment, covenant and perseverance but sadly, I came to realize what I modeled for her was enabling and acceptance of toxicity.  It didn’t take long for those pending dynamics to resurface once we were living under the same roof again.  My body served me notice that it had ENOUGH, my health tanked and I restarted the therapy process I had promised Christina I would engage.  Months of therapy, prayer, fasting, surgery and self care later…I asked for a separation.  Two and a half years later, I finally filed for divorce.  Another loss.  Another wound.

Despite the pain and anxiety of those two and a half years, I had space to discover my true self and aspects of God that I had never engaged.  It was bittersweet to find that Christina was far more like me than I had realized.  It was just that life and its responsibilities had forced me to bury much of what she had been free to exude.   As I formed new relationships and pursued my faith in expanded ways, I built my identity from the ground up.  As new information surfaced from my biological family, I missed processing with her.  As the world took wild turns, I started to feel more and more gratitude that she wasn’t here to suffer through it.  I found myself honoring her memory by embracing and cultivating the characteristics she got from me that I had buried for so long – the creativity, the free spiritedness, the acceptance, the love.

While my life became an ode to the qualities we shared and, I continued to tell her stories freely, the passing years put more and more distance between me and her physical presence.  I can no longer conjure up the sound of her voice in my head.  I forget what it feels like to squeeze her tiny body in the bear hugs she would roll her eyes over.  A new type of grief emerges as I lose these tangible aspects of her.  My life is a 180 degree existence from where she left me.  Whether I want to accept it or not, letting go of my role as Christina’s mom allowed me to discover who Andrea was truly created to be.  Couldn’t that have happened without losing her?  That’s my beef with God and rest assured, we WILL discuss it when I get there.  That said, I trust His process and I cannot deny that she got a good deal.  She’s not missing much down here and I would never bring her back if I had the chance.  She no longer has to deal with the challenges of Cystic Fibrosis, nor the erosion of communal responsibility that she would have needed to survive here.  I love her too much to wish that on her, just so I could enjoy her presence.  And so…I’ve built a whole new life with its own joys and love.  The hole is still there but love has grown up around it.  There is a beautiful, flowering hedge that encircles it, to the point that I rarely see it anymore.  I know it’s there though and sometimes it either catches me by surprise or, I choose to sit with it.  That will never change and that’s OK.  I don’t have to abandon it in order to have the life God has blessed me to build.  Grief is a both/and – it honors who we loved AND exists alongside the new life we can have if we are willing to risk loving and trying again.

 

 

 

Summer Dreams

Do you consistently find yourself in the fall asking where summer went?

Do you often need a vacation to recover from your vacation?

Lush greenery in the background, beach sand in the foreground with scrabble letters stood up in the sand spelling SUMMER.

Summer…ahhh yes…time for a deep breath. Maybe you envision your toes in the sand and waves crashing in the background or maybe a trip into the mountains. Summer is typically a time where people travel, schedules change, and we head to the beach. This season can be a time of looking forward to a break after a long stretch from the holiday season. We go in with the best of intentions, but it can become just another stressful season if we do not slow down to check in with ourselves. 

A speed bump question I would like to put in your path: is there too much pressure on your Summer? 

One of the things we have seen with others and frankly ourselves, at times, is that we can put too much pressure on these trips or we pack too much into the Summer season. We end up getting back from a trip and we never really get the benefits of the break. We pressurize these trips to be this all-encompassing event to give us rest, bolster our physical, emotional, and spiritual tanks, and oh yea…have fun. Just writing that makes me feel a bit stressed. The beach trip now has these expectations and these pressures can be projected onto fellow travelers. Expectations are also kindling for resentments to burn. Ah! Who wants that?! We are doing this for fun and to cut loose remember?! 

A suggestion is that instead of the usual family trip that happens every July to the same place, maybe a conversation needs to happen with the family to ask: “Hey do we still want to make this trip? Is this still relevant to the season we are in or are we just making ourselves do this for tradition’s sake?” Maybe you decide to keep the same trip, but instead of staying with family you choose to rent somewhere nearby to make sure you have down time. Sometimes we do not need wholesale changes, but adjustments to the travel/schedule plans.

This may not come as a shock to those of you who know me, but my suggestion is to slow down. Check in. What is it that you actually need in this season? What is refreshing to you? How does fun and adventure fit into this? If you are a believer in God, check in with Him as to what He has for you in this Summer season. Remove the pressure of: it is all up to me. 

A good podcast for entering the Summer season is: John Eldredge’s Wild at Heart podcast episode 823 The Secret To Summer.

Vision

Have you given up on dreaming big in this season of unpredictability and global chaos?

Wondering how you can recapture your joy for life?

Join us on a journey of building Vision!

I don’t know about you, but I feel as if the last few years have been an exercise in wandering – it has been so difficult to set goals, make plans or set expectations when at any moment, things can be upended.  All of us dealt with the complete upheaval of life that COVID brought in 2020; many of us witnessed propaganda, viewpoints and behaviors from loved ones during global and cultural crisis that we would never have expected; thanks to ongoing supply shortages and the long-overdue revolution of a workforce tired of being exploited – gone are the days when you can order an item or step into a store and assume that it will be available at whim.  Inflation is rapidly changing our financial expectations.  Anyone who has traveled recently knows that we do well to hold travel plans loosely.  Justin and Andrea took a vacation/scouting trip last summer where not.one.single.planned task or event went as intended.  Not one.  Coming home early was definitely discussed but it got to a point where it was downright comical how predictable it became that whatever we planned would fall through or be delayed in an endless variety of ways.  Experiences like this have made it very difficult for many of us to generate motivation for specific goals or plans.  I have said many times out loud that without a vision, the people perish.

What happens when we have no feasible vision for the future; when our days are a series of unfortunate dynamics – both globally and domestically?  We become focused on the negative, the unpredictability, the instability, the worries of what’s next?.  Problem is, the science of neurology tells us that we move toward what we ruminate on.  I find that we so often focus on what is not as we would like or what we don’t want in our lives: I need to stop doing [insert dysfunction here].  The problem is, this thing we don’t want is the mental ‘vision’ before us and though we are running from it, we somehow find ourselves entangled in it.  That’s because we must decide what behavior or thought we want to replace it with.  What need is that dysfunction trying to meet?  How can we meet that need in a healthier way?  Time and time again, in my own life and in the lives of clients, success is finally achieved when we stop worrying about the thing we don’t want and focus on it’s desirable replacement instead!  So, for example – instead of saying, why bother making plans – it will all fall apart anyway, we ask ourselves, what character quality do I want to cultivate in myself? and focus on the steps required to do so.

It is this understanding of the importance of focusing our brains on what we value that inspired me to launch a vision-boarding quest as we close out the year.  The reality is, life is not settling back into ‘predictability’ anytime soon.  The overdue bills from corporate greed and environmental abuse are coming due.  War is brewing in a world that no longer has the luxury of dissociating from conflict in other hemispheres.  Now, more than ever, we must develop the ability to focus our minds on possibility and values if we are to avoid throwing our hands up in defeat.  I want to facilitate a fun-filled process of identifying what matters to each of us in this season and create together, a visual representation to which we can refer, throughout the next year.

Vision boards have been used for all sorts of goals: professional accomplishments, material possessions, travel wishes, physical milestones, etc.  For the past several years, I have used vision boards to illustrate a value or concept that I believe God is emphasizing in my life at that time.  As we take this journey together, you decide how you want to use the process.  Is there a physical activity you want to train for? A goal you want to reach for at work? A place you want to visit?  A value or characteristic you want to cultivate in your life?  I will encourage you to distill the desires of your heart down to what is stable – what endures despite the unpredictability of our world.

Each week in November, I will post prompting questions on Facebook and Instagram, to help you tune in to where your heart is now and what matters most to you moving into the new year.  I will offer general prompts as well as additional questions that invite a faith perspective to the process if that is of interest to you. Use these prompts to journal and reflect, building a vision that is authentic to you but durable in the face of uncertainty.  These posts will show up in our stories as well as timeline on both platforms.  On Instagram, I’ll create a Vision highlight for our stories so that this can be used anytime in the future.

In early December, I may host vision-boarding events, online or in person, (depending on interest), where we will make our boards together.

How to Survive the Holidays: College Edition

Welcome back one and all to

our holiday survival guide!


This week’s post is for those of you out there who are trying to navigate passing finals, finishing the semester, moving, and surviving the holidays all at once.

Otherwise known as “college”.

This applies to those in undergrad, post grad, or doctorate level. There are just some similarities between all of them – primarily the stress level and the amount that is added to your plate late November through December every year.

Below are three guideposts specifically for you guys. I hope these help during this season and you are able to achieve the goal of not just surviving, but thriving.

 

Guidepost 1: Rest

The majority of individuals in college don’t have a problem with realizing how long their to-do list is during this time. What actually ends up being the problem is the lack of rest.

Your body needs rest, and no, 3 hours a night does not count, especially when you are living on coffee and red bull the next day.

As you are finishing finals over the next week and beginning to enter holiday mode 2.0, my encouragement is that you implement time to rest. Try allowing yourself to sleep for 6-8 hours at least one night. Have breaks during the day where you can walk, read, or just take a mental break. In order to function at its optimal level, your brain needs time to decompress. 

 

Guidepost 2: Nourish

You need food and water.

Yes, I know that seems self-explanatory. 

However, when our schedules get crazy, one of the first things to go (besides sleep) is adequate nourishment for our bodies. We start upping the caffeine intake, lessening the amount of water, and eating a full meal becomes a rarity. How much better do you think you would feel if you had food throughout the day and water to drink?

So let’s see what it would look like to change that.

Instead of picking a random goal, such as cooking three meals from scratch daily starting tomorrow, let’s pick one that is attainable. If you set goals that are easier to meet at first, it actually ends up encouraging you to keep going. If you set the goal too high at first and don’t successfully complete it, discouragement is the primary result. What would be an attainable, appropriate goal to set here? I would break it up so you have one for food and one for water.

 

Guidepost 3: Joyful movement 

Movement does wonders for the body, especially when dealing with a lot of stress or coming out of a stressful time. 

This doesn’t mean you need to go buy a gym membership and start tomorrow. Joyful movement isn’t based on weight loss, calories, or expectations. It is just movement that you enjoy. A leisurely walk, roller blading, yoga, dance, gardening, swimming in the ocean (it’s hot here in Florida), or walking the dog. All of these are examples of movement that can bring joy with no pressure. 

Meditative movement is also very helpful. This is movement you can do while letting your mind wander or focus on specific sensations in your body. I find both can be powerful. Sometimes for my walks, I just allow my mind to go. It allows me time to think through all of the million thoughts that are coming in at once. The walking helps my brain process them as well since my body is now involved. Other times, focusing on my body and the intentional relaxation of it is what is needed. This requires slowing down, deep breathing, and intentional thoughts. 

 

Guidepost 4: Celebrate 

Definitely couldn’t leave this one out!

Please celebrate.

You have worked so hard this past semester to finish so much. 

Pick something you enjoy – whether it be a specific place, people group, or food – and go!

 

How to Survive the Holidays Part 2

Welcome back to our holiday survival guide!

Last week, we explored how gaining awareness of ourselves and those around us is crucial in not only surviving the holidays, but thriving. 

This week, we explore the next three guideposts in surviving the holidays.

 

Guidepost 3: Time to evaluate

There are two main questions for this guidepost:

Was this Thanksgiving break a time of relaxation and reprieve (or did work become the escape)?

Overall, what do you want your holidays to look like? 

Both are great questions as we continue to dive into a holiday experience that brings rejuvenation, rest, and joy. I encourage you to journal or talk to a close friend about your answers here. Take some time and really explore them.

Thanksgiving was probably a good precursor to how the Christmas holidays will go. If it resulted in higher stress for you, this is the perfect time to evaluate what you would like to do for December. How you spend the time during the holidays matters. For many, this is one of the only breaks from work or school that they will receive all year. It is vital that there are some moments of rest.

Which leads me to the next guidepost… 


Guidepost 4: Know yourself and what you need

Here are your two main questions for this guidepost:

How do you recharge during your time off?

What can you add in during the holiday time to assist with that?

Again, Thanksgiving can be a great learning experience. If you felt burnt out or exhausted after this holiday, then you now have the opportunity and time to evaluate. How can you be creative during this upcoming Christmas vacation to add in moments of recharge and rest? 

For the clients I work with, I encourage them to add in moments that incorporate their senses, inner child, and relationships. Let me explain. Your five senses are used daily to experience the world around you. Each of us have things that we love to experience, whether that be through taste, sight, sound, smell, or touch. Adding in moments on a daily basis that bring you joy is so vital to thriving in this life. During the holidays, I know that a walk outside does wonders for my mood and stress levels. I love to hear the birds in the morning and spend time in nature. It helps me focus. For others, it is the feeling of a warm blanket wrapped around them with hot cocoa. 

This then also plays into your inner child. We are all passionate about different things. Incorporate those things this Christmas! Allow your creativity and playfulness to emerge. This can be through decorating the house, getting crafty, or implementing hobbies you enjoy (like baking cookies).

For moments that incorporate relationships, spend time with those around you who build into you, encourage you, and see you for who you are. These are the life giving moments that can happen as you take a walk with a friend, share a good meal with someone, or grab a cup of coffee since it’s freezing out. (Yes, I was born and raised in Florida. I get cold when a breeze blows.)

I would also encourage you to spend time with yourself. This is a relationship that is often neglected but so vital. Take a walk, read a good book, enjoy some yoga, build something new, or tear apart a car. This alone time is also recharging and necessary, just like the relational time with others is. 

And lastly…

 

Guidepost 5: No.

It’s a complete sentence. You are allowed to say it, especially if an environment, outing, or family member has been shown to be unsafe.

You are not obligated to attend any gathering or talk to every family member.

I know that this goes against so many things you have been told and is uncomfortable to even acknowledge. However, part of thriving during the holiday season is realizing that you can protect yourself, even here. You are worth protecting. (Read that sentence again.) You do not need to relive the childhood trauma you endured because the person who hurt you decided they want you to come for Christmas dinner. 

No is a complete sentence. 

 

Thanks for joining me on the guideposts to surviving the holiday season.

If you have any other guideposts you would like mentioned or broken down, leave a comment below and I’ll add them into the next post.

I hope you all have a wonderful holiday season!

How to Survive the Holidays (and not end up in jail) Part 1

Welcome one and all to our guide on surviving the holidays! (Part 1)

If you are one of those rare individuals who do not have family drama, conflict, or a long lost relative that chooses to reappear during the holiday season, that’s wonderful. For the majority of the population, the holidays seem to bring something out of those around us that we did not know was there (or that we desperately wanted to forget). Join me as we dive into not only how to survive this holiday season, but thrive. Now, thriving might still look like booking multiple therapy sessions come January, but no jail time is a win.

 


Guidepost 1: Gaining awareness

For those of you who have been in therapy at Phenix or have seen any of the Justin and Caitlin show (which will be returning for a season 2 btw), you have likely heard of the term “inner child”. For those of you who have not heard of this yet, our “inner child” is a part of us that represents our child self. The child self, when integrated, brings with it joy, spirituality, curiosity, and playfulness.

In general, our inner child loves to idealize situations and people, especially our family. It is an honest and vulnerable part of us that desperately wants our parents’ love, affirmation, and acceptance. For many people, their parents were either unable or unwilling to provide one of those qualities. The holidays then become the perfect time for the inner child to jump on the idealization train and hope that this year will be different. This is why the first step of surviving the holidays is gaining awareness of this tendency from little you. 


There’s nothing morally or inherently wrong with wanting your family’s love and acceptance. We are wired for connection and the foundational connection we crave is from our parents. However, if we continue to idealize the family members every year, we are setting ourselves up for disappointment.

Which leads me to my next guidepost…

 

Guidepost 2: Gain awareness (of others)

I truly believe people can heal and relationships can be redeemed. With that belief, also comes a hearty dose of reality. Healthy relationships take authenticity and vulnerability, which requires a healthy amount of self awareness and desire to grow from each individual. Unfortunately, many families do not have relationships with each other that would be described as authentic and vulnerable. Gaining awareness of family patterns and dynamics will be vital. Here are some questions to ask:

How do the family members typically react to one another?

Is there a certain family member who consistently creates drama during the holidays?

Who becomes more stressed as Thanksgiving and Christmas inch closer? Why?

Who in the family is safe and healthy to talk to? 

Who models authenticity and vulnerability?

How is the communication level? Do family members actually talk things out peacefully, or are problems avoided until a blow up occurs? (if it ever occurs)

People typically behave in the same patterns until significant work has been done to change and heal. Depending on what you have seen from holidays past, it is a safe bet to assume this holiday will be similar. 

Now that we have a place from which to begin, join me next week as we discuss the action steps you can take to take care of yourself during this time.

Confessions of a Counselor Part 1

Have you ever wondered what some of the hidden benefits or struggles are with therapy? Have you ever wondered how you came into therapy wanting to reduce anxiety, and a few months later you are grieving losses from your childhood, and seeing the world differently? You see, here at Phenix, we have a strong belief in transformational work, which is why you see the word ‘transformation’ on our website and all our social media accounts. We firmly believe in the process of long-term sustainable growth and change. Not saying there is anything wrong with solution focused approaches, but generally it is not our cup of tea. Within the deconstruction and reconstruction phases of therapy, there are goals put in place by the client. In our field we call this the treatment plan. The treatment plan becomes the flight path for the focus of therapy, but other benefits and challenges come along the way.

 

So, onto Confession #1

 

There comes a point in therapy where there is a point of no return. Not that you are forced to continue the process or that you must complete some mandatory journey, rather that your eyes and mind are now more aware than ever. You cannot unsee what you’ve already seen. You cannot unknow what you now know. The joy, pain, and sadness in the world will hit you in new ways and in ways you never thought about. Just because you stop therapy does not mean the new insights stop. 

 

Since we are heading into the holiday season, let’s use the holidays as the scenery for this first confession. Maybe in years past you have joined your family for Thanksgiving dinner or Christmas Eve adventures, but you never were able to recognize the maladaptive behaviors and functioning of your family of origin like you do now. Maybe you begin to see and sense the sadness in your brother or mom’s eyes, even though they mask it with a smile on their face. These are the things you can no longer unsee and unfeel. Sorry. What you become aware of now causes the brain to create new neural pathways and it becomes a daily part of the ‘scanning’ your mind does. 

 

It is like the old cliche’ car salespeople use when you are on the lot looking to buy a car from them. They usually say something like this, “You’re gonna be seeing a lot of these on the road.” Yea, that’s because they know your mind is now wired to be looking for the same new car/SUV as you wander down the highway. The car/SUV was always there roaming the roads with you, but they never stuck out to you because your mind never had a reason to cause it to come to your consciousness. Now it does. Has this ever happened to you? Where you went to the Ford dealership to check out a Mustang and now you see every new Ford Mustang on the ride to work. You cannot unsee the Mustangs….they’re everywhere ha. 

Again, my apologies… sorta. Awareness is a part of the journey. Gaining awareness and insight into your functioning is amazing. It gives you the power and control back in your life to begin choosing new ways of responding, behaving, etc. The more you become aware of, the more you can change. The more you realize you can change, the more hope you have of a brighter future, and after the last couple years, I think some extra hope is a good thing. Join me next week for confession #2.

Fresh Starts

Some of us get excited about the new year.  We see it as a new chapter in our books: a blank page, a clean slate.  Others are so sick of the “new year, new you” grandiosity that emerges this time of year.  We cast cynical eyes at the bright-eyed hopefuls…mentally calculating how long it will take them to fall back to the bottom of the same pits they’ve lived in for years.  Social media is full of commentary on ‘new year resolutions’ – some encouraging, some disparaging and some offering a ‘third way’ perspective.  Where do you fall on the continuum?

Regardless of your stance, there is a reason that humanity so consistently gravitates toward new year rituals.  I believe we are naturally wired to operate seasonally.  A brief look at nature shows us this rhythm: each year there is soil preparation, planting, hope, watering, weeding, harvesting, barrenness and then new beginnings.  In the winter, the farmer assesses the previous year’s experience, using that information to plan out the next year’s crops.  Seeds are ordered and excitement begins to build toward the possibilities next summer.  Is it any coincidence that those same activities seem natural to us in the middle of winter (New Year’s Day)?  Seems to me that adopting a crotchety attitude toward all of this is rather fruitless (no pun intended 🙂 ).  Thus, we have a choice: do we jump on the bandwagon of renewal or do we sit it out with the assumption that nothing ever changes anyway?

I’m a counselor so I’m sure it’s no mystery where I fall.  My entire field is about transformation so any excuse to move toward that is something to be excited about in my world.  I believe the key is realism.  I think this is where the bandwagon falls apart – we spend December in a whirlwind of comparison.  The holidays ramp up the social media highlight reel, making it that much easier to look at our own lives through a distorted lens which inspires a long laundry list of all that is wrong.  We spend December mentally beating ourselves up and by the 31st, we have created a herculean plan for life overhaul which we enthusiastically proclaim and begin on the 1st.  Only to fall flat before the first month of the year is done 🙁 .  Yeah….let’s not do that again.

Again, realism is key.  It is now the third day of the year.  I’ll assume we’ve basically come down from the high of the first day and we may already be casting skeptical eyes at our resolutions.  Before you abandon ship, could we explore some adjustments?  I’d like to offer a few suggestions:

  • Resolutions are goals.  They are nice for painting the destination but they don’t necessarily give us any idea how to get there.  We need to define action steps.
  • If you made more than one resolution, may I suggest that you choose just one?  What is most important to you?  Focus is vital!
  • Reflect on 2016.  What happened in this area of your life?  What were the specific things that held you back in this area?  Make a list of those factors.
  • For each item on the list – what specific action will you need to take to conquer that obstacle?  What routines will you need to develop in order to reprogram the way you typically operate?  What rewards do you need to set up to reinforce these new behaviors?  Break things down into a list of small, specific steps.
  • Break our your calendar/planner (paper or electronic) and start mapping out those specific steps throughout the entire year.  Spread out the steps so that you are doing no more than one new thing each week.  Don’t take everything on at once!  Stagger out the steps over time so that you make changes gradually – giving yourself enough time to establish each new step before moving to the next one.
  • Ideally, it is best if you schedule the steps at a particular time/day but at the very least, record a reminder on a particular day of the week (or repeated every day of that week if needed).  Consider setting alarms on your phone to remind you of things you need to do.
  • While you’re at it – schedule a monthly check in now to assess how you’re doing: what’s working and what needs to change.
  • What resources can you turn to for maintaining hope throughout the year?  (Magazines, Facebook pages, blogs, devotionals, etc.)  Sign up for those now so it is automatic.
  • Who can you enlist as an accountability partner/encourager?  Talk to them now and agree on specific contact: weekly phone call/text/Facebook message?  Consider including that person in your monthly check ins to help you assess and stay on track.

Transformation is extremely difficult but it is definitely possible.  As we’ve discussed before in this space, it is nearly impossible to do alone though so if you find yourself struggling to stay the course, if you can’t find effective support – please consider counseling.  Good therapy is one of the best ways to pursue renewal so don’t flounder alone!