I am sick and tired of being sick and tired. I am fed up with feeling exhausted and having a pity party because:
- I don’t have time
- I can’t find a sitter
- I have kids with me
- I have a to-do list
- I have chronic pain
- I have a full-time job
The reality is that I have to make the time, I have to accommodate having kids with me, accepting that not all things need to get done at the same time, off and on nagging pain will always be a part of my life, work will be there and work can wait. I have to create the opportunities that I’ve been wanting to have fall in my lap.
This has all come to a head this week as my gym’s kids club keeps shutting down for staffing issues. I fell into a bit of a woe is me pit because as a working mom, it isn’t fair. I have an amazing husband who tells me to go to the gym anyway and he’ll watch the kids, but as I already take time away from my kids and husband during the work week, I feel too guilty taking more time for the gym. So, I must take my own advice (see Overcoming Obstacles as A Working Parent) and make it happen. After my pity party cleared out, I was able to see clearly that I do have options available to me:
- My office complex has a very mediocre gym, on-site. Let’s face it, I’m not a body builder and this will be sufficient!
- It’s spring and I can resume walking around the block, bicycling, and playing outdoors with my kids for more physical activity.
- Instead of paying $90 as a copay to every doctor I see, I can spend $90 on supplements one per month to optimize how my body is working.
- I can eat healthier…that one doesn’t cost anything.
- I can resume daily journaling to improve my clarity and mental health.
- I can resume reading to improve my self-image.
I could keep adding to my list, but the reality is: I have choices. I can take control of this ship and steer it in the direction I’d like to go and you can too! Find an accountability buddy (I have different friends and co-workers that I write with, read with (book discussions after we read books on our own), apps that prompt healthy habits, etc…and before long, I know that the habits will be self-reinforcing because the payoff will be worth the effort.
- Explore and communicate in their love language
The love languages are a couple’s therapist most basic tool; however, that being said, I am a big fan! The five love languages are ways that people can express love and ways that people receive love (quality time, words of affirmation, touch, gifts, acts of service). Oftentimes we see that couples and parent/child dyads are misaligned. This isn’t a bad thing but it does take effort to understand and address. If you want your person (spouse, partner, child, friend) to feel loved, you MUST learn to communicate in THEIR love language, not your own. The inverse is also true, if you aren’t feeling loved, it is probably because they are communicating in a love language that doesn’t register with you as much. This can be fixed relatively quickly, there is hope!
A great example is that for me, my love language is NOT touch. I am not a hugger or a touchy feely person; however, one of my daughters is touch person, she NEEEEEEEEDS touch to feel loved. This means that I have to work hard to remember to be (what feels to me like) extra touchy with her: snuggles, back rubs, lotioning, hand-holding, etc. so that she feels my love. Another of my daughters prefers quality time. This means that for her, it’s more important that I sit down and play with her, read with her, take walks with her, etc. Learning to communicate in the right love language will save you so much time and effort in the long run!
I’d challenge you to take the love languages quiz (this can be found via a Google search or on the 5 Love Languages app) and let your people know the results. Then you can ask them to take the quiz and share their results with you.
- Play board games
It doesn’t matter who you are trying to connect with, board games are connecting. Playing board games require you to sit down with someone, giving them your full attention and share with them your true personality. You can choose to engage in a game that either brings the two of you together toward a common goal (a cooperative game) or pits you against one another (competitive game) – either way, you will find yourself feeling calmer, happier, and closer to the person (and calmer, happier and closer to yourself!
I always chuckle at the eye rolls that I get from people when I suggest board games because it seems that universally, people think they’re “lame” AND universally, when people actually play games, they have FUN! Board games may be “old school”, but they stand the test of time. Whether your loved one is 2 years old or 100 years old, there are board games out there…a small amount of research will unveil a hidden nerd-centric world that you didn’t even know existed. Check it out!
- Go for walks and hold hands (if appropriate)
My husband and I enjoy going for walks around the block after our children go to bed (don’t worry, with the technology in our world – house and bedroom cameras, smart locks, etc. – they’re safe when we take a .5 mile walk in a square around our home). This time is often the most connected we are all day because we hold hands, walk without screens, and discuss our days. We process our fears and hopes and find the time to be a safe space to be vulnerable. The movement is a bonus because it allows us to let go of our anxieties and use movement to release our daily frustrations. We often come up with our best ideas on these walks!
Kids and friends also enjoy walking with their people. One of my daughter’s favorite rewards, is being able to take a walk around the above mentioned block with me before school. We also hold hands and see the same benefits that I’ve already mentioned. Friendships would benefit from the same practice! Walking with neighbors, friends, or co-workers can bring you closer together (although the hand-holding is likely not going to be as relevant)! You can get to know so much about people just by spending committed time with them, without the distractions of screens and the pings of your phone.
If you’ve been feeling lonely, I would challenge you to follow these tips for one week and see how you feel. Journal about how you feel before the challenge and then again each day of the challenge. Are you feeling more connected? Less lonely? Do you find yourself feeling more loved and important to your people? What surprises you about the experience? What were the challenges to implement the practices?
Why do we think of pride as a negative emotion? The message I think we all get from culture, is that pride is a bad thing and something hide or feel ashamed of. The message is that pride makes you cocky and arrogant. The message I propose is that you SHOULD be proud of your accomplishments and SHOULD be comfortable discussing them with your friends and family!
Pride is defined as:
a feeling of deep pleasure or satisfaction derived from one’s own achievements, the achievements of those with whom one is closely associated, or from qualities or possessions that are widely admired.
Pride is knowing that you did a great thing or achieved a big accomplishment. It is knowing that you did the hard work needed to live with integrity. Pride is a necessary component of self-esteem and self-worth. Pride is not the same as bragging, bragging is when you take your pride too far and talk about it TOO much, to a degree of annoying others. Arrogance is taking pride and self-esteem too far, making it the only thing that matters in your life. Pride is simply recognizing your accomplishments and not being afraid to take ownership of the hard work you put in to achieve them!
That being said, I’d like to share the things I am most proud of:
- my work ethic (cue song from Flash Dance “she work’s hard for her money…”
- my sense of adventure and willingness to do hard things (ie: backpacking, hiking, home renovations, yard work)
- my sewing and cooking skills (my mom taught me so many homesteading skills!)
- my parenting (we are playing the long game, trying to instill values in our kids, even when giving them a tablet would be easier)
Worth is the value of something placed on it by society or yourself. Worth is subjective and is up for discussion which is why some people have a difficult time believing a compliment.
I am sure you can think of an item you own (or owned in the past, even as a child) that you placed more worth on than society would have, it came from within. For me, I have had a treasured rock collection, special tattered quilts, and I currently still have a Fozzie Bear Muppet Baby figurine that is precious to me from my childhood. I place high worth on them, and I am aware that other people may not find them to be worth anything at all.
Improving your self-worth must come from within. You will need to determine that you are worthy of your own time, attention, and resources and until you do that, it is likely that others will ignore your requests and will see you as a push-over. People with low self-worth often make jokes at their own expense and are not likely to speak up for their preferences. If others laugh along at the jokes or do not pick up on minor preferences that are casually mentioned, the person uses their confirmation bias to determine that it is proof of their low worth. I mentioned earlier in the book that I would use your love for your children to manipulate you: this chapter is one place I will do that. If you want your children to have healthy self-worth, you must lead by example.
Self-esteem and self-worth can be thought of as synonymous. Self-esteem cannot be bought; it must be earned. That means that unless you set a goal and struggle to reach it (be that at work, with parenting, in a hobby, financially, etc.), you will not feel good about yourself.
Ideas for Raising your Self-Worth:
- Treat your body as a sacred place.
This means that you recognize the mind-body connection and treat your physical body accordingly. You understand that chronic stress and anger take a dramatic toll on your physical and emotional well-being. You can reverse that toll by taking the steps that you know lead to healthier life.
- Stop smoking and/or vaping.
- Exercise regularly.
- Drink water as a primary beverage.
- Go for walks.
- Eat fruits and vegetables every day.
- Limit fast food and junk food.
- Visit the dentist twice per year and the primary care doctor yearly.
To prioritize any of the mentioned suggestions here for healthier living forces you to engage in an action that only someone who thinks their life is worthy would do. You might have to “fake it” initially, but I know that over time you will develop a sense of pride over the healthy choices you are making. In time, that pride will increase your self-worth!
- Values-based living.
Values-based living is a concept that I introduced in chapter one. If you have time, go back, and re-read that section and see if you have taken any strides toward values-based living in the time it has taken you to read the last 4 chapters. If you have not taken any actions that are aligned with your previously identified values, that is ok! That might be a sign to pick a different value to start with, to recommit to your prior plan, or to evaluate what got in your way and problem solve it.
Living according to your values raises your self-worth because it is not always a convenient thing to do, and yet you are taking actions that tell yourself and the world, that you are worth it. You are worth your own time, attention, and resources.
- Journal and meditate.
Self-reflection is not something a person does if they think they are worthless. They do not believe their thoughts, time or attention are worthy of evaluation or recording on paper. They believe they are disposable and that others see them as disposable. I hope that you do not believes those things about yourself.
Journaling can help us to see patterns in our thinking and your behaviors. When we find problematic patterns, we can journal to explore solutions and problem solving. In doing so, you give yourself the message that your problems are worth solving, your moods are worth improving and your relationships are worth saving. There is more information on journaling in chapter seven.
Meditation achieves a similar result without the writing. When you meditate in any fashion (such as clearing the mind, listening to a meditation recording, focusing on a mantra or affirmation, praying, etc.) you will generally find a sense of peace and clarity that seems to magically improve your abilities to cope, and problem solve. You would not take time for such an activity if you did not believe you deserved such an experience. I believe that meditating and journaling on a regular basis will improve your self-worth because they are actions that tell yourself that you are worth your own time and energy!
- Celebrate your wins (somewhat unapologetically).
People who have low self-esteem feel ashamed and embarrassed by their accomplishments. They are likely to think that they do not deserve celebration and/or their success was a fluke. If you fall into this category, you will need to practice acknowledging that you worked hard and that your success was earned, and you will need to accept compliments and/or praise from others with a “thank you” and not a self-deprecating remark. Your success is just as well earned as anyone else’s. You made the choices in life that yielded the results you have; when it pans out in your favor, accept the congratulations from others and pat yourself on the back!
I absolutely love goal setting. Historically, I was really good at setting goals, being very passionate about them for a week(ish) and then forgetting about them. This blog is to help you make changes in HOW you set goals, so that you might make more progress in achieving them. In the last two years, I have developed a love of bullet journaling because it is a creative and visual way for me to set, track and evaluate my progress toward goals. The visual and doodle-encouraging nature of bullet journaling is more successful in holding my interest.
Another thing I have found helpful is to recognize and accept that DAILY goal tracking is not my goal; of course I will forget and have days where I don’t achieve my goals! In the past, I had an all-or-nothing approach and would give up if I lost my “streak”. Now I set a goal of hitting the goal xx number of times per month, and honor my body’s needs for off days!
I am old-school and prefer a paper and pencil approach; there is something about putting ink on paper that I find cathartic and pleasing. My journal is set up with monthly pages in the beginning of the journal to check in on at the start of each month. Those pages include: travel tracker, books read, budget tracker, loved-one birthday list, debt reduction tracker, and yearly goals. Following those pages, my journal follows the year in a monthly format. At the start of each month I pick a few habits to focus on for that month and create a habit tracker, a page to record gratitudes, a goal list, a to-do list, and any other relevant pages for that month. Below you can see some of my 2022 templates for growth.
If you are not an artsy person and want something printable, consider printing this free habit tracker! I love, love, love that this includes a reward that you identify for yourself each month!
I tend to teach my clients a LOT about mindfulness. Mindfulness is about being fully present, in what is happening TODAY, without judging it/clinging to it/trying to make it go away. Mindfulness is choosing to pay attention in life, to fire your auto-pilot and really experience your interactions with the world, compassionately. We, as a culture, tend to be very roped into seeking the “next best thing”. Think about it…we want the next smartphone before we even figure out how to work the one we have, there are dating apps that make small talk and polite conversation irrelevant and take you straight to the bedroom, there is a drive-thru for darn near everything you could want! We live on fast forward. It doesn’t work and it is causing a decline in life satisfaction and relationship satisfaction, all the while creating an increase in depression, divorce and suicide rates.
Riddle me this: if life is SO GREAT living this way…why are we so obsessed with the post-apocalyptic worlds that we think would be generated after the fall of our modern civilization (that’s probably not where you thought this post was going is it?)? They all have something in common: NO technology and a rebuilding of the “takes a village” mentality. Ironically two of the tenants of our current society that we try to convince ourselves make us “superior”.
The Walking Dead, The Hunger Games, Divergent, 2012, Lost, Jericho, The Book of Eli, World World Z…the list is really quite expansive. And yet, we continue to live IN our phones and in isolation from one another. I do wonder if one purpose of these shows, aside from entertainment, is to warn us/show us what COULD happen if we do not change our ways…and yet…
Take a moment to read this age-old fable:
The Fox and the Goat
A Fox one day fell into a deep well and could find no means of escape. A Goat, overcome with thirst, came to the same well, and seeing the Fox, inquired if the water was good. Concealing his sad plight under a merry guise, the Fox indulged in a lavish praise of the water, saying it was excellent beyond measure, and encouraging him to descend. The Goat, mindful only of his thirst, thoughtlessly jumped down, but just as he drank, the Fox informed him of the difficulty they were both in and suggested a scheme for their common escape. “If,” said he, “you will place your forefeet upon the wall and bend your head, I will run up your back and escape, and will help you out afterwards.” The Goat readily assented and the Fox leaped upon his back. Steadying himself with the Goat’s horns, he safely reached the mouth of the well and made off as fast as he could. When the Goat upbraided him for breaking his promise, he turned around and cried out, “You foolish old fellow! If you had as many brains in your head as you have hairs in your beard, you would never have gone down before you had inspected the way up, nor have exposed yourself to dangers from which you had no means of escape.”
Look before you leap.
Perhaps it is time to look before we leap.
Look at the data trends before you buy our 4 year old an IPAD, look at divorce statistics before you sleep with someone on the first date, look at these movies as more than just random entertainment…see them as a warning as what could happen if we don’t change!
Dare to be different. Dare NOT to download every popular app. Dare NOT to give into every urge you have for instant gratification. Dare NOT to pay hundreds of dollars for the “cool” shoes/boots. Dare NOT to pay $5 for the logo on your coffee mug when you could put that money away for a rainy day. Dare to have an opinion that is DIFFERENT than the masses…afterall, isn’t that what Catniss did? And she became a hero…
What do you do when you are stuck?
- Stuck in a meeting
- Stuck in traffic
- Stuck in line at the store
- Stuck at home
- Stuck at the airport
- Stuck in quarantine
- Stuck in the parent pick-up line
The reasons for stuck-ness are many…mandated attendance, weather, the person in front of you can’t move; however the feeling is typically the same. Anger. It may start off as slight irritation, moving into annoyance and frustration before moving into full blown anger; however typically, being stuck makes us mad!
So how are we going to get through this UNENDURABLE situation? To start, stop exaggerating! It’s not unendurable. It’s not typically as bad as we make it out to be in our head. Let me give you an example: I like Starbucks (fact), but the line at the drive through is absolutely ridiculous (opinion). My problem solving skills lead me to park and go inside every time I go there. I was very content with this decision. One day, while inside, I was so excited to see that there is a screen for the baristas that tells them how long people have been in the drive-thru. I expected to see 10 minutes….15 minutes…FOREVER, because let’s face it…waiting in that line is AWFUL! To my amazement, the longest wait time was 2 minutes 45 seconds. Really??….the line was LONG when I walked in…like wrapping around the building and almost to the main road! Then it hit me: I’ve been inside for about 3 minutes too! Why is it that being trapped in my car causes me to perceive time moving so much slower? I felt stuck!
How to guide to get unstuck:
- Realize that the trick isn’t actually to get unstuck, it’s to change how you feel about being (what you perceive as) stuck.
- Stop judging. Words like should, always, terrible, OMG, worst, never…are typically attached to a judgment. Instead, be descriptive. Explain how you feel and why. Ex: Repleace “this is the longest line EVER, I ALWAYS get stuck in long lines” with “I am sitting in line at Starbucks, this has happened before”
- Observe your posture. Ex: Take your fingernails out of the steering wheel, let your shoulders fall from your ears back to their relaxed state, remove the scowl from your face…
- Consider other possible alternatives to catastrophizing Ex: I finally have time to respond to those text messages (safely while not driving), I can plan the next few hours of my day, I can sit here and remember a positive memory to improve my mood, consider things you are grateful for.
- Stop fighting reality. In conjunction with #4, the reality is that you are in a situation that you can’t immediately get out of; catastrophizing is an example of the situation worse. Accept that you are where you are (this will reduce suffering).
I am wondering if you are willing to give it a try? It’s amazing what changing your interpretation of a situation will do for your mood!
As the year comes to an end, I believe it is a great practice for us all to slow down and assess where we are achieving and where we are struggling.
I have created this “worksheet” of sorts to to help people identify where they might have room for growth. We all have areas for growth, we all have areas of strength. Consider these questions to guide you in your journey (with a therapist or without)! This is also a great exercise to do as a couple and as a family to set some goals, with intentionality, for the new year!
In what areas are you (or we) making emotionally based choices?
Consider the following areas. Do you (or we) tend to give into short term impulses in any specific areas?
- Food/eating ____________________________________________________________________
- Time management (working/playing) __________________________________________
- Anger impulses _________________________________________________________________
- Social Anxiety ___________________________________________________________________
- Fears ____________________________________________________________________________
- Sleep schedule__________________________________________________________________
- Self-harming behaviors__________________________________________________________
- Substance abuse ________________________________________________________________
- Emotional urges _________________________________________________________________
- Trying to “fit in” __________________________________________________________________
Questions to journal on:
What changes would you like to see in those areas?
What are you doing to self-sabatoge?
What are you doing to set yourself up for success?
Are you able to identify any areas that you do well in exercising restraint against urges and making more mindful choices?
What changes are you willing to make in the next month, to work on moving in an effective direction for yourself?
If you want more help with managing short-term urges in order to achieve long-term goals, consider checking out my book Adulting Well (available in the Wellness Shop tab above)!
If you’ve experienced depression I am sure you’ve heard (once or twice) that you should exercise to improve your mood. That advice isn’t wrong; and yet, it isn’t easy. I am here to let you know that there is another very powerful antidote for depression and it takes the form of the DBT (Dialectical Behavioral Therapy) skill of BUILDing MASTERY.
Build Mastery is a very small skill in the DBT manual (which makes me sad) but it packs a powerful punch. To build mastery is to spend time developing a skill/talent/hobby/activity. It is important that you understand the following table:
|Too Easy||No effect, could backfire and make you feel infantilized|
|Too Hard||Likely leads to you feeling incompetent|
The task that you choose to work on (let’s take running a 5k as an example) needs to fall in the middle row: challenging. If you decide, with no prior training to run a full marathon (too hard), you will injure yourself, fail and probably feel worse about yourself. If you choose to walk to 10 paces forward (too easy), you won’t feel any sense of accomplishment because that’s too easy! You won’t continue to work toward your goal of running and therefore will feel like the exercise was pointless. The sweet spot involves breaking your goal of running a 5k into reasonable and tangible steps (such as researching and purchasing running shoes, finding local trails/parks, downloading Couch 2 5k or joining a running club, sharing your plan with others, beginning to work up to short jogs and slowly lengthening the distance.
Lets say, you hate running and now you’re angry that I suggested that. Fair enough…you can build mastery in almost any area!
- Learning a language
- Computer coding
- Playing chess
- Any sport
- Reading (longer books, more complex books)
- Home repairs
I think build mastery is an attainable skill over this quarantine! I have been brushing up on my watercolor skills as a way to reduce stress and practice a challenging activity. Take some time to think about what you could work on!