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My take on life's challenges and gifts with a twist of humor.

Anxiety Corona Virus COVID-19 self care • • • • By @HaynesInstitute 0 Comments

Type A Meet Type C (Covid19)

Have you noticed that when your world is filled with the unknown, our subconscious fears, tucked away neatly, have resurfaced with force? If we like to control things, this is like a big slap in the face. The new Covid-type rules of engagement ask us to do our “best” in an unpredictable environment, both indoors and out. Some people thrive in chaos, their engines rev, and while even worried they may work better, like our superheroes of the ER. But for many “Type A’s” who fear not getting it all done, or losing their place, my heart goes out to you. You know who you are. I know who you are — because I revere you. I wish I had that gene to be more proactive or at least enable me to fold a four cornered towel neatly. I hired an organizer to organize my organizer. (if you can understand that, then I know which Type you are)

Fair be it to call me out on stereotyping the perfectionists but give me a pass. My intention is to highlight that flexibility and compassion for the imperfect are necessary now. The burden to hold it together and be everything to everyone is felt by so many. That slogan “we are all in this together,” is comforting. Perhaps, not so much when you’re lying awake at night, feeling guilty for not finishing the dishes. For, there is no “we” vacuuming while you sleep.

If you are constantly hearing “I should” statements in your head or someone else’s, I want to remind you to stop right there. It could be that being perfect may have its roots in creating a sense of control. If so, we have less now. If you feel guilty or unproductive, be mindful of how much energy it takes to carry that shame around. Stop comparing yourself to Pinterest boards or your buddies who are building cars out of erector sets. If you admonish yourself for not doing, finishing, or giving 100%, then please rethink your purpose. Give yourself the gift of a new picture of what 100% means and STAT. It cannot look the same pre-virus and it does today. The 8-hour workday is an impossibility at home. How can you answer your boss’ call while your two-year-old is crying on your lap? Even as I try and polish this article (we all have a Type A in us somewhere), my teen asks me to make him breakfast and I cave because, who listens to their own advice? Be right back…

[5 hours later…]

How’s it going with the shared workspace and your new annoying co-worker, named “Spouse”? Torturing the enemy should look like assigning a complex project to be finished in 2 hours at home with spotty wifi, alongside their most annoying friend, while homeschooling 3 little people. And you must make lunch for everyone and walk the dog all at the same time. This has major limitations on productivity. Let’s not forget to throw in bonus irritating sounds like crying, loud talking, or someone pacing the entire place while you try to Zoom (that last one is not me, I swear).

We all need to change expectations of self and other. That 100% must equal “good enough,” right now. It is the best we can expect when placed in survival mode. Biologists point out that the resiliency of a species depends on its ability to adapt to changing environments. Please, give yourself a break. Redefine your perfect. Redefine what “giving your all” means during this pandemic. It may look like making sure there is food on the table or stopping to give hugs to an anxious child. Everything is going to readjust once this crazy time is over. And no one is going to judge you except yourself if you forgot to wake up on time. When this is over, you will have your life back, but not if your mental well-being crashes before any virus gets the best of you.

Stay tuned for my next posit “COVID and ADHD…I can’t find myself in my own house”

Anxiety Conflict Corona Virus Family Issues Marriage parenting Relationships • • • • • • By @HaynesInstitute 0 Comments

Reminders for Life at Home

During our CV-19 crisis, we are having to shift our way of being in this world to a whole new level of “normal.” And for all of us, there is so much unknown; that very word causes a spike in anxiety and fear in many. If there is to be a silver lining in all of this, it would be learning to adjust to slowing down, spending more time with family and not having to be somewhere. This forced slow down does have mental benefits: 

I invite you to notice that when the pressure of “having to do something” or “be somewhere” is lifted, you may feel more calm and less stressed. You may find this is the time you allow yourself “permission” to just BE, and lose the self-judgment. We criticize ourselves multiple times a day for not accomplishing This or That, going to bed angry at ourselves for not finishing your errands, or feeling guilty for turning down an invitation to a party. Now, we have the opportunity to experience the ironic freedom that comes with having to stay at home and say NO to going out when we don’t feel comfortable. In short, this is a chance to experience what it is like to do less. There is a gift here to judge yourself and others less. In community crises, our compassion tends to come to the forefront. Resiliency can stretch throughout the community if we help each other.  

For those that live with family members, being together may at first be challenging but the science of attachment tells us that human connection is what slows down our heart rate and calms our nervous system. In stressful times, we may feel moments of panic (real or perceived), and being with family may provide more opportunity for  healing and support with physical touch such as holding hands or hugging.  

Playing more games or doing art projects is shown to help express difficult feelings. These are great options to helps kids and teenagers who may not want to talk about anything.  Creativity usually creates a shift in our nervous system with new sensations, using different parts of our brain (or body, if using sensory items). Crafts, projects and cooking also shift our focus to something else — usually more positive, but at least a shift is generated which helps us stay more present and less thinking about the future, wondering “how long can I do this?” Grounding yourself (i.e. being present) will help the overwhelming anxiety from taking over. Use your time with family to be open and ask for what you need and see if you get surprised with how our humanity shows up.  

My favorite message to myself and others which comes from my resiliency training is this: “What else is true?”  Can I hold that this very scary, awful thing is happening and also make space for noticing what is not awful at the moment, what else is there…my family, my friends, beautiful nature that surrounds me or my ability to be here in this moment..

Relationships • • • • By @HaynesInstitute 0 Comments

Kids Need to Feel Safe

Now, more than ever, our children are confronted almost daily with news of bomb threats or a possible school shooting. While we want to protect our children, it may feel like we are helpless sometimes. It is incredibly difficult to try and calm the nerves of our kids, but here are some ideas to help you out. There really isn’t a right or wrong approach – trust you know your child best. The best we can do is build resiliency through human connection, love, and compassion.

  • First of all, Be PRESENT. Turn off your phone, your computer, and the TV. Be close to your children; get on the floor with them. Give plenty of hugs and kisses. Your flight instinct is going to want to takeover and forget all about discipline and routines – This helps us if we are being chased by a tiger. However, it does not help us when we need to pick up our kids from school unexpectedly. So, Parents: Breathe. Breathe and ground yourself before the kiddos get in the car. If you can’t relax, they can’t either.
  • Be Open to your children’s needs — Ask your child, “What do you need?” While trying to maintain a sense of normalcy in the home, Routines and discipline should be followed but be flexible enough to listen and respect each child’s needs.
  • Talk. Consider developmental ages when you do this. Children are going to see and hear more than we may like. Wouldn’t you rather be the one to first discuss these issues instead of your child’s seat partner? This is another good opportunity to teach children ways to express feelings.
  • Get creative: Draw. Create, write, Act. There is scientific evidence to support that doing something creative is an excellent way to express difficult stuff and quite healing at the same time. Bring out those puppets for the little ones and have them narrate a story.
  • Build Character and Model Resiliency: Talk about values and intentions. How do you want to live your life and what kind of person do you want to be? Our children can be strong in the face of adversity. We aren’t the first to deal with bomb threats – many of our parents faced air raid drills daily. Resilience is being able to adapt, be flexible and stable. Let’s show our kids we can lean into this uncertainty, find their source of strength, and trust that life will go on.
  • Love yourself. This may sound unrelated to a bomb threat, but this is akin to “give yourself oxygen first, then your child.” If you have a pure heart, your children will too.
  • Take action. Often when we are faced with a scary event, our bodies get ‘stuck’ in freeze mode. Taking action can be similar to a survival response, so if there is something age-appropriate that feels right to you and your child, then doing something like an act of kindness or writing a letter may be just the right thing.
  • TRUST. Trust that you have done your best, you have loved your best and there is only so much you can do. Give your child the benefit of accepting that we do not have control over everything and that doesn’t mean life won’t be grand while we manage unsettling situations. Life continues. We are okay.

Perhaps the only thing we do know to be certain is our love for our children. When my two kids come home today, I’m going to hug them tightly and let them ask questions. If I don’t know the answers, that’s okay. The best thing we can do is provide a safe place for them to be curious and find their own answers to whom they want to be and how they want to make their way in the world. We can’t force this, but we can provide the space for their own self discovery and the reminder that they can each make a difference.

Anxiety Divorce Issues The Authentic Self Therapy • • • • • By @HaynesInstitute 0 Comments

Help Now for anxiety in the moment.

Don't you hate it when you feel worried or anxious and someone tells you, "Just relax!"  Sometimes we can't just make it to the beach. And it may even feel like we have no control over the panic or worry. Well, you actually do - if you distract yourself (and your brain) with something in the moment. Try one of the following tactics that you can do instantly. My favorite is using the 5 senses to describe wherever you are...think road rage on the 405 or when you are triggered by the boss in a meeting (okay, mabye don't lie on the floor in that situation...). 

  1. Lie on the floor on your back and practice breathing from your diaphram (tummy).
  2. Smell something strong (pleasant) and say a positive affirmation.
  3. Stand in the “Warrior Pose." Notice your balance and your strength.
  4. Push your hands against the wall (or press your back against the wall) slowly and notice your muscles pushing. Take note of the sensations in your body, the temperature of the wall, the support of the wall, etc.
  5. Name six colors you see in the room (or outside).
  6. Take a bath or shower.
  7. Use your 5 senses and vocalize what you see, hear, feel, smell and taste at this very moment, wherever you are. Use at least 2 descriptive words for each sensation.
  8. Count backwards from 20 as you walk around the room.
  9. Take an ice cube and rub up and down your arm. Notice the sensations.
  10. Drink a cold glass of water.
Conflict Couples Therapy Love Relationships • • • • • By @HaynesInstitute 0 Comments

Please….Go to Bed Angry

I don’t know if it was Carol and Mike on the Brady Bunch who gave us the “don’t go to bed angry” mantra in their ideal (aka impossible) blended family TV show, or the infamous Dr. Sears in the 70s, but I certainly prided myself on this behavior for years.  In fact, I would be relentless about not letting a fight go unresolved, believing I was an amazing communicator. Unfortunately, more times than not, it failed. Why? Because I would force a conversation well past its prime, pushing my partner who was flooded with emotion into a state of withdrawal or anger, just making everything worse. I wish I had known differently and saved a few hours of wreckage. So, let me tell you what I learned: It’s okay to go to bed angry.

As a Marriage and Family Therapist, I have gained insight into how couples engage and moderate their own internal emotions – and if you are in any kind of relationship, you have probably noticed that not everyone reacts just like you. You may even believe your partner is crazy in the moment, (and I’m sure the feeling is mutual} which is why I need to give you both a break:

It can be a good idea sometimes to go to bed angry. 

Why?  Because most couples don’t know how to engage in a way that is productive. The source of most fighting is typically both feeling blamed, criticized, not heard or validated.  And when this happens, our brain interprets these feelings in the most primal way – in terms of survival. You’ve heard of fight or flight mode? When we feel attacked, whether by a real bear in the woods or just your boyfriend, similar bells ring in your brain to signify the need to protect yourself. The result is defensiveness in the form of blaming, bringing up past resentments, shouting, mean comments, crying and sometimes the silent treatment.

“Sleeping on it” can shift our brain out of that primal fight or flight mode so we can hear the other person’s point of view, and listen to their needs.  Tired and stressed after a long day makes it our bandwidth to regulate our emotions much smaller.

If you find the conversation is escalating take a pause, a break, a “time-out” as you would give to a 4-year-old in a tantrum.  Regrouping can do a world of good to reset the conversation and approach it from a less charged standpoint.

Take note: To do this successfully -- and this is key -- there must be an agreement that you will set aside a time at a later point to continue the discussion so that no one feels dismissed or overwhelmed.  You must commit to this agreement.

Do you find your relationship repeats the same negative cycle in arguments? Same thing, different day? Why? Because what triggers us in conflict is rather universal -- A feeling of being misunderstood, not heard, not validated, or perhaps dismissed, rejected and flat out left – like as in your partner just walked out of the room. These are common feelings that show up in the dance of a partnership. Tell me if you can relate to this.

Now, I am going to go one step further and recommend that you try and not leave the house angry in the mornings also. Sound too ambitious, especially if you aren’t the lucky kind that forgets what you were fighting about in the first place?  I’m not expecting this miracle, but I am reminding you that the morning is an important time to set the tone so that the rest of your day isn’t overshadowed with resentment or anger.  No one feels good knowing there is an unresolved conversation looming while trying to focus on work or family.

Emotional connection is what we really crave in relationships.  And this ‘connection’ is what helps to regulate our bodies…keeping us calm, feeling safe and contained. When couples leave the house ‘disconnected,’ they find themselves anxious, irritable and unhappy most of the day.  If rehashing the difficult conversation is not timely or possible, then after agreeing on your time to talk again, say or do something that shows your continued commitment to the relationship.  “I love you,” (even if you don’t feel loving in the moment) goes a long way. A kiss goodbye and a verbal acknowledgement that “we will work this out together,” goes a long way to provide some comfort during the waiting period.  Sometimes it is difficult to contain the fact that both can exist – Love and commitment can still exist in times of disappointment or anger with a loved one.

If you are someone that likes to avoid conflict or shut down during an argument, you will love me for this post and forward it to your mate quicker than a tweet on election day. But, remember your commitment is to reconnect in the very near future. If you have a hard time going to bed and shutting off your thoughts, bring out those relaxation techniques, quiet your mind and remember you will be heard. For both of you, take this time to tune into what you are really needing from your partner.

Tip: It really isn’t about the socks on the floor.