4 Steps for Dealing with Insecurities in Relationships

In my article Insecurities In Relationships: It’s Not Them, It’s You., I discuss how looking to external sources (i.e. another person, money, food, etc.) for a sense of security can create a feedback loop causing you to feel more and more insecure in the long run. I end the article by suggesting that you must look within yourself for a sustainable sense of security, which in turn allows you to have much more satisfying relationships. Of course, this is easier said than done, and so the purpose of this article is to offer some tips on how to begin building security from with-in.

This article is not for those who feel insecure in their relationship due to valid breaches of trust or respect. This article is for those who feel insecure even when their partner gives them no reason to. Or maybe your partner does small things that could be concerning, but you find yourself overreacting and unable to discuss the issue calmly. This article is for those that feel like they need more and more from their partner to feel secure, and who’s partners are beginning to feel nothing they do will ever be enough.

When we look to external sources for a sense of security, it’s due to a subconscious belief that the feeling of insecurity is intolerable. When we think a feeling is intolerable, we feel we must DO something about it. We feel a compulsion to take action in response to our feeling. In relationships, we might try to get our partner to do something to relieve our insecurity; “If only he called more often” “If only she didn’t talk to that one guy” “If only he showed more affection”. If/when our partner follows through with our request, our brains get a shot of dopamine (the hormone that gives us the emotional high of being rewarded). We feel better, but only temporarily. Pretty soon we start to feel insecure again, and we think we need even more from our partner. The more our partner responds to our insecurity, the more we believe we need their action to feel better.

Step 1. is learning to tolerate the uncomfortable feeling of insecurity.

Painful emotions cause our mind to play a tricks on us;
  1. That this feeling will last for ever
  2. That this feeling is intolerable, and something must be done about it.

When you notice yourselves operating this way you must pause and recognize your mind is playing you for a fool. Your feelings won’t kill you; you don’t have to run from them, hide from them, or fight them. This feeling won’t last. Every feeling has a beginning, middle, and an end. Especially intense emotions, by definition, cannot remain so heightened indefinitely. Part of your task is learning how to tolerate feeling pain/discomfort and riding the feeling out, without feeling like you must do something to make it go away. Learning/practicing mindfulness meditation is a great way to learn how to observe your thoughts and feelings without reaction to them.

Step 2. is removing your partner or your relationship as the cause of your feelings. Yes, sometimes events in our relationship make us feel insecure, but it’s also important to remember that our mood naturally fluctuates from high to low. When we’re feeling down, our mind begins to scan the environment for reasons to explain why we’re feeling the way we are. We start to notice every little thing our partner does wrong, we start to feel tormented by negative thoughts about ourselves and our relationship, we start to think if they did something differently we would feel better. But we are not meant to feel perfectly happy all the time. Sometimes we just feel down, and insecure, for no reason, and that’s ok, and there’s no need to do anything about it.

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Step 3. is for when you really feel you must take some action to relieve yourself of a painful feeling. Tolerating uncomfortable emotions is important, but you wont learn to do it over night. Balance challenging yourself to sit with an uncomfortable emotion, and using self-care to relieve yourself. The important part is to do something for yourself rather than hope/expect/demand someone else do something to make you feel better. If you’re truly having difficulty tolerating your insecure feeling, try distracting yourself for a period of time until the feeling has lost some power. You should have at least 3 activities in your back pocket that occupy your mind and make you feel good. Try listening to music, exercising, watching a feel good movie, coloring in some adult coloring books; anything that will help you ride the feeling out. Check out my post 30 Things to Remember When You’re Feeling Down.

Step 4. is share with your partner. The idea is not to hide your emotions from your partner, but to not make them responsible for them. Once you’ve used some self-care to lower the intensity of your insecurity, go ahead and share your experience with your partner, but without blaming them. This might sound like “I’m feeling a little down and it’s just got me feeling insecure. Right now I keep thinking that I wish we spent more time together, but it might just be my mood. Maybe we can talk about when I’m feeling better, but in the meantime if you could be a little patient with me I’d really appreciate it.”

Each of these steps will still be easier said than done, but use this as a launching point towards building your own internal sense of security. For further reading, I highly suggest this book.

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8 Things You Should Be Doing In Your Relationship: Because Science Says So!

Most people don’t realize how much research exists about what you can do to improve your relationship. So often couples feel so imbedded in the routine of their relationship, they assume that any noticeable difference in the quality of their relationship would require hard complicated work. In reality, science tells us that there are some simple things that are likely to give your relationship quite a boost. Most are easy and fun to do, so why not give them a try?!

1. Self Expanding Activities

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Self-expanda-whataties? According to the theory of self-expansion, we all have an innate drive to grow as individuals. Relationships are one of our primary methods of expanding our own sense of self, as we learn from another person and they expose us to new and different experiences. Studies show that we’re more satisfied with relationships that contribute to our growth, but as time goes on self-expansion in your relationship can dwindle. If you and your partner get stuck in rut of mundane routine, you may no longer feel like your partner is helping you grow. In fact, you might even feel like they are holding you back, which can lead you to look for sources of expansion outside the relationship (like maybe even a new relationship – read more about the influence of self expansion on infidelity here). How do you stop this from happening? Make participating in self-expanding activities a priority in your relationship. What are self-expanding activities? Anything that’s new and exciting. The idea is that you’re engaging in things together that make you both grow as individuals, and thus grow closer together.

Here are some ideas:

  • Travel some place new
  • Take a class together
  • Try a new restaurant
  • Go on a hike
  • Try to learn a new hobby together
  • Go sky diving
  • Run an obstacle course together
  • Literally ANYTHING new and exciting!

2. Building your Love Maps

Relationship researcher and author John Gottman suggests couples build up their “Love Maps”. What does that mean? Your Love Map is your guide to your partners internal world. Your knowledge about the ins and outs of who your partner is as a person provides the soil for friendship and intimacy to grow. It’s little things (what’s their favorite ice cream flavor?), and everyday things (who’s giving them a hard time at work?), and big things (what are their fears?). Gottman has found that couples in successful relationships have well developed Love Maps; they have a rich and deep understanding of their partner’s world. This understanding also helps them handle stressful situations better. So get to know your partner! Again, and again, and again!

Click here for some questions shown by research to build intimacy between two people.

3. Watching Movies Together

No really. Recent research suggests that watching movies together might be as beneficial as participating in couple’s therapy (which hopefully doesn’t catch on or I’ll be out of a job!). Researchers provided couples with a list of 47 movies featuring long-term romantic relationships, and were told to watch one per week for a month and then discuss it together using questions provided. Researchers were surprised to find that after three years this turned out to be just as effective as established therapeutic methods at reducing divorce; cutting the divorce/separation rate in half, from 24%-11%. Pretty big pay off for a few movie nights! Give it a try with your partner – click here for the list of movies and questions used.

4. Having More Sex

National surveys have shown correlations between the amount of sex a couple is having, and their satisfaction in the relationship, and risk of separation. Now this research is correlational, so it’s possible that having less sex makes you unhappy in your relationship, while it’s also possible that being unhappy in your relationship makes you want to have sex less, as it’s also possible that confounding factors (i.e. financial stress, health issues, etc.) might be causing a negative impact on happiness in your relationship and sexual frequency. Regardless, it seems happy couples are having more sex. One reason may be that the open communication required for a satisfying sex life also spills over into healthy communication in other parts of the relationship. Sex is also an exciting physical activity that can contribute to a couple’s sense of expansion as discussed above, and produces all sorts of hormones that makes us feel great and close to our partner (testosterone, dopamine, oxytocin). Sex is also a great stress reducer, and stress is related to decreased relationship satisfaction. So how much sex should you be having? Research shows it’s really a matter of you and partner’s preferences. In other words, how the amount of sex you’re having compares to the amount you or your partner would like to be having is what really makes the difference in relationship satisfaction. And it’s important to know that it only takes one of you being dissatisfied with sexual frequency to decrease both of your satisfaction in the relationship. What we do before and after sex is important too. Showing more affection after sex (i.e. spooning, pillow talk, etc.) relates to increased sexual satisfaction, and increased relationship satisfaction (Muise, Giang, & Impett, 2014). Couples instructed to kiss more frequently for 6 weeks also reported more relationship satisfaction compared to a control group (Floyd, Boren, Hannawa, Hesse, McEwan, & Veksler, 2009).

So here’s some tips:

  • Don’t wait until you’re “in the mood”. Often times even if you don’t feel in the mood to start, you get there. Lean into it (metaphorically… and, well… yeah).
  • Having more sex makes you want more sex. Try increasing the frequency incrementally.
  • Talk about it! Couples who communicate openly about likes and dislikes in the bedroom have increased sexual satisfaction.
  • Check this out for some sexual intimacy exercises.

5. Spending an Extra 6 Hours a Week Together

Analysis of interviews with couples found that those with successful marriages spent about an extra 6 hours a week together. Sound like a lot of time to set aside? Well actually, the 6 hours is an accumulation of a some quicker easier habits. Here’s the breakdown:

  • Take an extra 2 minutes every day before work to say goodbye and ask something about your partner’s coming day (10 minutes per week).
  • Take an extra 6 seconds to hug and kiss your partner when you reunite at the end of a day, and then chat with your partner for about 20 minutes. (1 hour, 40 minutes)
  • Take 5 minutes everyday to express gratitude to your partner (35 minutes per week)
  • Take 5 minutes everyday to give your partner physical affection, especially before falling asleep (35 minutes per week)
  • Set aside 2 hours for a weekly date night (2 hours per week)
  • Set aside 1 hour at the end of the week to discuss what went well that week, and what didn’t, as well as plan for the week ahead. Ask your partner how you can show them love and support over the coming week (1 hour per week)

6. Meditating

Meditating has many beneficial effects for relationships. Research has shown that meditation is related to improved stress management, and stress is known to negatively effect relationships. In addition, meditation has been associated with increased empathy and understanding others, which can positively effect healthy communication within a relationship. Meditating helps a person acknowledge and observe their thoughts and emotions, before reacting to them, therefore enabling them to make more conscious decisions about how they want to react. This is particularly beneficial when discussing topics of conflict within a relationship, because it can help couples avoid negative communication patterns such as defensiveness and criticism, and opt for healthier more supportive communication styles such as active listening and responsiveness. Going back to our self-expansion theory – meditating together can provide quality time and widen your sense of self as individuals and as a couple. In fact, couples that have participated in mindfulness meditation training programs have reported feeling increased closeness and intimacy with their partner. Read this to find out more mindfulness meditation!

7. Writing about Your Conflicts

Eli Finkle and colleagues conducted a study where they had couples write about a conflict they experienced within their relationship from an objective stand-point, for about 7 minutes. Couples did this once every 4 months for about a year, and reported about the quality of their relationship. Those that participated in the writing exercise were able to avoid the decrease in marital satisfaction, passion, and sexual desire that was reported by the control group, and that research has shown relationships in general suffer. In other words, stats show that relationship satisfaction peaks early on and slowly declines over the course of the relationship, but this simple writing task enabled participants to maintain their current level of satisfaction long-term. So exactly was the writing task?

  1. “Think about the facts and behaviors of a specific disagreement that you have had with your partner over the past 4 months. Think about this disagreement with your partner from the perspective of a neutral third party who wants the best for all involved; a person who sees things from a neutral point of view. How might this person think about the disagreement? How might he or she find the good that could come from it.”
  2. “Some people find it helpful to take this third party perspective during their interactions with their romantic partner. However, almost everybody finds it challenging to take this third party perspective at all times. In your relationship with your partner, what obstacles do you face in trying to take this third partner perspective, especially when you’re having a disagreement with your partner?”
  3. “Despite the obstacles to taking a third party perspective, people can be successful in doing. Over the next four months, please try your best to take this third party perspective during interactions with your partner, especially during disagreements. How might you be most successful in taking this perspective in your interactions with your partner over the next four months? How might taking this perspective help you make the best of disagreements in your relationship?”
    (A Brief Intervention to Promote Conflict Reappraisal)

8. Creating Shared Meaning

John Gottman’s 40+ years of researching relationships has lead him to find that the couples who are really masters at their relationship have found a “shared meaning” for their relationship and their life together. You and your partner may have different thoughts about life and the future, you may have fundamental differences of personality that can cause conflict, and you may have different ways of handling various situations, but having a shared meaning keeps you connected, in-tune with one another, and gives you common ground to build on. You create your shared meaning through rituals, roles, goals, and symbols. You can proactively explore and develop the rituals, roles, goals, and symbols in your relationship, and begin building the meaning of the relationship early on.

Here’s some things to explore with your partner:

  • What daily, weekly, annual rituals are important to you? Sharing a morning coffee? Weekly date night? Yearly vacation?
  • What holidays are important, and what do they mean to you?
  • Do we share dinnertime together, and what’s the meaning of dinner time?
  • How do you see the role of husband, wife, partner, parent?
  • What goals do you have for yourself and your partner?
  • What’s a life dream of yours?
  • What symbols represent your relationship?
  • What does “home” and “family” symbolize for you?

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I’ll stop here for brevity’s sake, but research has a lot more to tell us about how we can improve our relationships. If you’re wondering whether there’s research regarding any more specific issues, there probably is! Let me know what you’re curious about, and I’ll try my best to share some information!

Be Grateful.

All upset feelings are a consequence of desire.
This isn’t a new idea. Good ol’ Siddhartha figured this one out like a gazillion years ago.

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#buddhadroppinknowledgealldayerrday

Every time you’re feelings down, pause and identify what it is you want that you’re not getting. More money? More things? True love? Power? Better abs?

Consumerism has us constantly focused on the ways our lives could be better, and it’s a hamster wheel to no where. Because we find what we look for. If you’re looking for ways that your life could be better, I guarantee you will always find something, and so you’ll never be satisfied. In some ways that’s ok… because it motivates us to grow. But if you think trying to filling in those gaps is going to make you happier, you’re very wrong.

Unless you're this easily please tarsier.

Unless you’re this easily pleased tarsier.

Many social psych. studies have found something that increases overall well-being more than money, power, looks, etc.:

An Attitude of Gratitude.

One study had a group of people journal once a week for 9 weeks about 5 things they were grateful for, and compared them to a group that journaled about 5 burdens in their life, and another group that just journaled about whatever the hell they felt like. At the end of the 9 weeks, the gratitude group had better health, exercised more, reported more joy and happiness, were more optimistic about the future, and felt better about life in general (Emmons & McCullough, 2003). This study’s cool because it’s not just correlational – In other words it’s not just that happier people are more grateful, but when people were randomly assigned to be more grateful, they became happier.

Desire is focused on the deficits in life, while gratitude is focused on the abundances in life. Part of the problem is that desire is also future oriented. It’s about gaining something so that you’ll be happier than you are now. But we don’t live in the future. We never get there. We live in the moment. Gratitude orients you towards the present. What is there to be thankful for right now?

“If the only prayer you said in your whole life was, ‘thank you,’ that would suffice.”
~ Meister Eckhart

So once you’ve identified the desire that’s at the root of your negative emotions, remind yourself that achieving it probably isn’t going to affect how happy you are – you’ll eventually just find something else to desire. So try to check yourself, and challenge yourself to switch perspective. Take a moment. Look around. At any given time there are a million things to be thankful for. Try to name 5. The warm clothes on your back. The tasty hot coffee in front of you. The fresh air filling your lungs. The sound of a child laughing. Wet kisses from a wagging dog. The master piece of blue sky, soft clouds, fluttering leaves, and rippling water that God’s laid out for you every. damn. day.

Challenge yourself to open your eyes and find the things to be grateful for…

I guarantee you’ll find them.

Insecurities In Relationships: It’s Not Them, It’s You.

Time for yet another one of my revelations: Most (if not all) problems in a relationship can be traced back to insecurity.

Insecurities that make us defensive
Insecurities that make us guarded
Insecurities that make us needy
Insecurities that make us demanding
Insecurities that make us submissive
… you get the idea

Reflecting on my own experiences in relationships I’ve realized that any time I felt angry with, or hurt by my significant other, it wasn’t about something they did – but an insecurity they triggered.

That time they canceled plans because they had to work late, the subconscious insecurities triggered probably went something like: “They must not want to spend time with me. Work is more important to them than me. I better make them feel guilty so they show me they love me again”.

That time they left me with all the chores: “They must not respect me, or even care about how this effects me. I better show them how angry I am so then they will respect me and not do this again.”  

This isn’t to say that the things your partner does aren’t objectively wrong in one way or another, but any extreme negative reaction on your part is always based in some personal insecurity. This speaks to the REBT principle that we do not react to an event, but only to our interpretation of that event. Greek philosophers agree, so you know it must be true.

“Men are disturbed not by things, but by the view which they take of them”
– Epictetus

Most of us have a psychological make-up that’s a veritable land-mind of insecurities, planted there throughout our life experiences. We view each new experience through a lens of our personal fears, doubts, beliefs, and biases. So when we explode at our partner for not being there on time – we’re not just mad at them, we’re mad at our father for not showing up to our little league game – only we’re not usually conscious of it. 
I would even go so far as to suggest that, due to a most basic need to love and be loved, every variety of insecurity is rooted in a fundamental and universal fear of not being loved… but that’s a tangent you can read more about here.

Relationships consist of a series of bids for love and support from our partners, that we hope will ward off that scary feeling of not being loved. Will you comfort me in this situation, or invalidate my feelings? Will you make me feel wanted, or reject me? Can I depend on you for this, or will you disappoint me? In other words, we’re constantly looking to our partners for feelings of security – security within the relationship, and security with ourselves. When they don’t fill this need, it hurts, and it feels scary. It triggers that deeply buried and powerful fear – that maybe we’re not loved… maybe we’re not even lovable.

This extends past relationships too. We might look to many other things in our external world to make us feel more secure – our jobs, our bank accounts, our looks, our achievements, etc. We convince ourselves that if these factors are just right, we’ll be secure, we’ll have value, we’ll be lovable.  If we don’t feel secure, we assume it’s because one of these factors isn’t where it should be. So we try to change our external world. We try to get more money, or a more prestigious job title. Some people will starve themselves, or have surgery to feel more attractive. In relationships, we fight and argue in attempts to force the relationship to meet our needs for security. We try to change our partners into people that act in ways that will always make us feel secure. get-back-here-and-love-me_610

Other people can make us feel more secure…

It’s true. Research has found that being in a relationship with someone who has a secure attachment style can make us more secure.

If you’ve never heard of attachment styles before, the basic idea is this: Our early interactions with our parents (or primary caregiver) lays the foundation for what we expect and thus how we behave in future relationships. If our parents were consistently available when we sought them for comfort and support, we’ll develop a “secure attachment style” in which we’ll be able to get close to others and trust them to provide us with love and support. However, if our parents were unavailable or inconsistent in attuning to our emotional needs, we’ll develop an “insecure attachment style” in which we have a hard time trusting that others will love and support us. People with secure attachment styles show more empathy in their relationships, seek out support from others more easily, communicate their feelings more easily, and are more trusting. Insecurely attached individuals might be anxious and clingy in relationships, or distant and avoiding, or a confusing combination of all the above. The silver lining is that shacking up with someone who has a secure attachment style, can help you feel more secure in your relationships.

Screen Shot 2014-04-27 at 2.37.05 PMSo this is good news, but not the perfect solution in my opinion – because I think depending on your partner to make you feel secure can only go so far. Even people with secure attachment style have relationship difficulties, and feel insecure at times.

The External World is Unpredictable

The problem is that anytime we are looking externally to feel more secure – we will be inevitably be let down. We might feel better momentarily, but it’s simply not sustainable. Our partner gets us flowers to apologize for messing up, and we might feel loved again – but it’s a matter of time until something else starts to make us feel insecure. This is because we can never control other people, and so we can never be 100% certain that they will feed our need for security. In fact, nothing about the external world is completely dependable, or without risk. People are unpredictable, our jobs are unpredictable, the world is unpredictable. Relying on external sources of security only creates a negative feedback loop that makes us feel less secure and even more dependent on those external sources.Screen Shot 2014-04-25 at 10.39.51 PM

 The self is the only dependable source of security 

The only true source of security is from within. We might exert all kinds of effort trying to control the rest of our world, but the only thing we can really control is ourselves. So what if we put as much effort into mastering our ability to choose the perspective we take of the world? What if instead of trying to change our partners into people that are better at making us feel secure, we change ourselves into people that fill our own need of security? What if we could provide ourselves with our own secure attachment to ourselves?

What would this look like? Well we would give ourselves the type of love, validation, and responsiveness that we hope for from our partners. We would recognize and respond to our own needs with patience and care. We would trust ourselves to love and respect ourselves no matter what. We would put effort towards developing ourselves to be the best version of ourselves, for ourselves.

 Once you realize this, your relationships will improve.

With this in mind, I have two things that I say to myself when I’m having difficulties in a relationship.

1.“It’s never about them, it’s always about you”
In other words, when we’re upset we automatically start blaming things on our partner’s issues, it’s really always about our own issues.

2. “Am I hoping/expecting something external will make me feel better right now?”
(spoiler alert: the answer is pretty much always “yes”)

By making a habit of saying these things during any interpersonal conflict, I remind myself to look inward for the reasons why I am so upset. Once I do this I can work on addressing my own insecurities that are fueling the problem, without making my partner responsible for them. Being aware of how my own insecurities are contributing, I become calmer, more objective, less defensive, and more open to my partner’s perspective. I can communicate my needs and insecurities to my partner without hostility, opening the door for issues to be dealt with in a productive way. Doing this then builds trust, support, and intimacy.

Paradoxically, when we are less dependent on our partners to make us feel secure, intimacy flourishes and our relationships actually become more secure. By being able to provide ourselves with the validation and support we need, we can simply enjoy our relationship without trying to make it serve our needs. We can accept our partners’ differences and short-comings, because they no longer threaten our sense of security. And so we become better romantic partners. We become the type of person that our significant other wants to be with, wants to love, wants to support, etc.

With that I’ll leave you with the best definition of true love I’ve yet to come across:

“It is a caring enough about the person that you do not wish to interfere with his development, nor to use him for any self-aggrandizing goals of your own. Your satisfaction comes in having set him free to grow in his own fashion.”
– Carl Rogers

* For more on learning how to build security from with-in, check out 4 Steps for Dealing with Insecurities in Relationships

Therapize Yourself! Part 2: Person-Centered Therapy

In the first installment of Therapize Yourself I gave a quick-n-dirty run down of Rational Emotive Behavioral Therapy (or REBT if you’re in a rush). Now I’d like to tell you about a completely different (but equally awesome) theory of psychotherapy: Carl Roger’s Person Centered Therapy.
4143908_f260Carl Rogers’ style of therapy is based on his own philosophy of human nature. The premise of this philosophy being that we as humans have a natural drive to grow and fulfill our potential. He calls this “self-actualizing tendency”.

“Gradually my experience has forced me to conclude that the individual had within himself the capacity and tendency, lateen if not evident, to move forward toward maturity. In a suitable psychological climate this tendency is released, and becomes actual rather than potential.”
– Carl Rogers

From the time we’re born, we feel naturally gratified by behaviors that contribute to our personal and unique development. At some point, as profound philosophical little babies we become aware that we have a “self” that’s separate from other people and things. Simultaneously, we develop a need to have a positive image of that “self”, or as Rogers would say: a positive self-regard.

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At first, following our self-actualizing tendency and listening to our internal guides for behavior satisfies our need for positive self-regard. “I like it. That’s good enough for me!” However, we soon realize that most other people judge our worth conditionally. Some things make mommy and daddy pleased with us, while other things make mommy and daddy displeased with us. How we assess our own worth gradually comes to depend on how others view us (or more accurately, our perception of how others view us).
Screen Shot 2014-03-23 at 11.55.20 AM

Therefore our behaviors start to become more driven towards wanting to please/impress others, and less driven towards our unique personal development. Our behaviors are guided by what we think will earn us positive regard from others, and we begin to need positive feedback from others in order to feel good about ourselves. Thus our own self-regard becomes conditional. When our own self-regard is conditional, our self-actualizing tendency is further impeded. We hold back. We’re less likely to take risks. We’re not as genuine, because we are constantly trying to maintain a positive view of ourselves that’s dependent on pleasing others.

This causes incongruence, or conflicts between our true selves and the way we are living. When we live in accordance to the expectations of others, we are not living authentically. We begin to feel a discrepancy between our ideal selves (the person we could/should/would be) and our real self (the person we are being). This can cause all sorts of psychological symptoms such as anxiety, depression, etc.
Real-ideal

 What’s the solution?

Carl Rogers rejected the idea of trying to help people by explaining their problems to them (either rationally or through psychoanalytic interpretation), and he rejected the idea of helping people through formal techniques or assignments.

 “I cannot be of help to this troubled person by means of any intellectual or training procedure. The most they accomplish is some temporary change, which soon disappears, leaving the individual more than ever convinced of his inadequacy.”
– Carl Rogers

Instead Rogers believed that the most healing aspect of therapy was the relationship between the therapist and the client. Through the relationship a therapist can create an environment that allows the client to feel safe to be himself or herself, thus helping them live more authentically and progress towards self-actualization. It’s not about imposing your own ideas on the client of how you think they should change, or what you think they should do. Rogers would warn that this will only increase the client’s dependency on meeting the expectations of others, thus further inhibiting them from fulfilling their unique potential. According to Rogers, the client knows what is best for them, they have an innate ability to discern what to do and where to go with life. The therapist’s duty is creating an environment that makes them feel safe to explore that part of themselves.

 So what’s with this environment?

According to Rogers, 3 therapeutic factors contribute to the client’s ability to move towards self-actualization.

1) Unconditional Positive Regard.

While most other people in their lives likely express approval or disapproval of the person based on certain behaviors, a person-centered therapist tries to convey that they accept and approve of the client regardless of their behavior, simply because they are a person and thus innately deserving of being accepted. This doesn’t mean that you have to approve of all the behavior of the client, but rather you do not view the client’s behavior as representing the person as a whole. In other words, as a therapist I can dislike something you do without rejecting you as a person. Feeling secure that you’ll be unconditionally accepted and warmly regarded by another person frees you to be more open and genuine with that person.

The experience of being authentic in a relationship builds the ability to be authentic outside of therapy. By unconditionally accepting the client, the therapist also teaches them how to treat themselves. It helps the client resist making global judgments about themselves as a whole person when they fail or feel ashamed of a specific behavior. i.e. “I messed up in this one particular instance, but that doesn’t make me a bad person or a failure”.

 “By acceptance I mean warm regard for him as a person of unconditional self-worth – of value no matter what his condition, his behavior, or his feelings. This acceptance of each fluctuating aspect of this other person makes it for him a relationship of warmth and safety, and the safety of being liked and prized as a person seems a highly important element in a helping relationship.”
– Carl Rogers

2) Empathy.

When we listen to other people, we tend to focus on making judgments and assessments of what they are saying: “That’s true or untrue”, “I agree with that, or I disagree” instead of focusing on understanding exactly what the other person is communicating. Empathy is about truly understanding where another person is in the present moment, and meeting them there. It’s relatively easy to give someone sympathy or to think about how you would feel in their situation, but it’s more of a challenge to enter into another person’s perspective, feel their feeling with them, not try to change it, but simply keep them company in their subjective experience. This is particularly difficult when what they are feeling is painful. Especially when it’s someone we care about that’s hurting. We want to stop their pain, “fix” their mood, and change their experience. But it is a great gift when someone has the psychological and emotional strength to join you in your experience, and support you in the full experiencing of it. This is empathy, and this is one of the things that a person-centered therapist strives to give their clients.

Below is a beautiful video description of empathy:

3) Congruence

To be congruent, the therapist attempts to be their genuine self with the client and communicate him or herself as authentically as possible. According to Rogers, a relationship can only grow and develop to the extent that you are being real, and because the relationship is the main mechanism for change in client-centered therapy, congruence is very important. This also models for the client how to be authentic in a relationship with another person.
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By accepting themselves, and unconditionally accepting the client, the therapist paves the way for the client to accept himself or herself. It is this self-acceptance that allows change to happen.

“we cannot change, cannot move away from what we are, until we thoroughly accept what we are. Then change seems to come about almost unnoticed.”
– Carl Rogers

When we can accept our selves unconditionally, we can live congruently (or authentically). We feel safer to take the risks we want to, we know that making mistakes doesn’t make us less valuable as people, and we no longer feel as afraid of disappointing other people. Therefore we regain the ability to chose our behaviors based on what we feel will help us grow, not what we feel will please others. We are back in tune with our self-actualizing tendency.

 So if it’s all about the relationship, how can I help myself?

Well as a psychologist in training, I’m obviously a big advocate for therapy. However, I do think that it is possible to apply Rogers’ theory to your own life. While it’s much harder to do alone (especially if you are already in a psychologically unhealthy place), I think that you can have a therapeutic relationship with yourself. Ideally, you would be providing yourself with unconditional positive regard, empathy, and congruence.

How do you just start doing that? Well you don’t. Like anything else worthwhile, it takes hard work, and doesn’t happen over night. If you follow my blog regularly, you’re probably getting tired of me pushing Mindfulness… but seriously, just do it. Of all the techniques I’ve learned, therapies I’ve studied, and self-help books I’ve read, this is the most effective thing I feel I can suggest (from my experience) for training your brain to stop fucking itself over. I also highly recommend reading up more on Carl Rogers’ theories. He was one of the unassuming geniuses, that seemed like he was doing nothing spectacular but was actually breaking ground. Here’s a video of him explaining his ideas about therapy and demonstrating it:

And here’s a link to his book “On Becoming A Person” which I highly recommend.

Happy therapizing!

Mindfulness Meditation

Screen Shot 2014-02-23 at 4.47.23 PMIn my post about self-awareness, I talked about how I’ve come to the conclusion that self-awareness is one of the most important traits you can have, and left off with the question of: How can you build this trait?

Well, around the same time that I was looking for the answer to this question, I started to hear the term “mindfulness” pop up in a few different places. It caught my attention. I thought, “What the hell is this mindfulness?”

I didn’t begin to look into it seriously until I started hearing about “mindfulness meditation” in my clinical psychology classes as a scientifically validated intervention. I was particularly intrigued because it was being cited as helpful for some of the most difficult to treat conditions, such as addictions and borderline personality disorder. When I started to do my own research into mindfulness meditation I was surprised/impressed by all the scientifically validated benefits. For example, I found research showing that mindfulness meditation can

  • Help you stop ruminating on disturbing thoughts
  • Increase your ability to focus
  • Improve working memory
  • Help you regulate emotions
  • Reduce stress
  • Increase positive emotions
  • Decrease negative emotions including depression and anxiety
  • Make you less emotionally reactive
  • Increase relationship satisfaction
    … and that’s just to name a few!

If you read my post on self-awareness, you might notice a lot of overlap – It seemed I had my answer.

Now, if you’re anything like me you’ve maybe been intrigued by the idea of meditation before but never really thought you were the “meditating” type. I’m not particularly spiritual, I don’t eat tofu, or do a perfect downward facing dog. It’s hard for me to find the time to sit and read through my emails, never mind make time to just sit and…. well, do nothing. Plus I always kind of felt like people who meditated just liked to boast about it because it made them seem so deep and profound.

46332924But with all the research I found, and my new mission to cultivate self-awareness, I figured this mindfulness stuff was worth a try. So I took the obvious next step, and searched “mindfulness meditations” on youtube. Turns out that while mindfulness meditation started as an ancient Buddhist practice, it doesn’t necessarily have to be incorporated with any specific spirituality, and it’s actually pretty approachable – even for a “non-meditator” like me! I was very quickly impressed and surprised by the positive effect I was noticing in my own life, even from just casually trying out this meditation stuff.

So What Is It?

Mindfulness: “a moment-to-moment awareness of one’s experience without judgement” (Davis & Hayes, 2012).

Mindfulness Meditation: “those self-regulation practices that focus on training attention and awareness in order to bring mental processes under greater voluntary control and thereby foster general mental well-being and development and/or specific capacities such as calmness, clarity, and concentration” (Walsh & Shapiro, 2006).

In other words mindfulness meditation is a systematic way of strengthening your ability to focus your attention in general, but also on the present moment in particular. The mind of the average person is typically occupied by ruminating on the past or worrying about the future, and thus misses the opportunity to fully experience the present, which – after all – is the only moment we’re ever living in! The objective of mindfulness is to be able to zero-in on your experience of the “now”. At the same time, mindfulness helps you become tolerant of your thoughts and less reactive to them.

Here’s a nice little intro to mindfulness from Jon Kabat-Zinn, who’s kind of “the man” when it comes mindfulness:

Harnessing this skill will enable you to be more conscious and proactive rather than reactive in your day to day life. Most of us go along our lives reacting to our mental interpretation of each experience, which is riddled with biases, defenses, and assumptions. Hence we miscommunicate with others, we misinterpret situations, we fall into negative thinking, and we make the same mistakes over and over again. With mindfulness we can catch ourselves falling into these mental traps, because we see them coming up. We can slow down, observe, and evaluate our mental processes.

So How Do You Do It?

Well it’s easier to start practicing than you might think. A good way to start is to find a quiet place, close your eyes, and try to focus your attention on your breath. The reason for this is that being conscious of the present moment is easier said than done, so it helps to start by focusing on something simple with as few distractions as possible. You don’t have to try any fancy deep breathing or anything. Just close your eyes and breathe naturally. Notice how the air feels filling your lungs, and then escaping from your nostrils.

You’ll notice quickly that your mind wanders and soon your thoughts are miles away from the breath. This doesn’t mean you’re terrible at meditating – so don’t judge yourself when this happens. In fact this is a good thing! Simply take note of where your mind has wandered off to and return your attention to your breath. It’s this process – noticing when we become distracted, and refocusing our attention – that actually builds our self-awareness. Science has actually shown that this practice increases our brain’s ability to grow new neural connections. That’s right – it grows yo damn brain! So each time you notice yourself getting distracted, think of it as a mental “rep”, like one you would do with a free-weight to build your biceps.

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Gradually, as you get better at noticing your mind wander and redirecting your thoughts you will develop a greater capacity to master your internal world. You will be able to notice your full spectrum of thoughts and emotions, from your hopes and joys to fears and sorrow, and experience them without allowing yourself to be swept away by them.

This is often described as sitting on the bank of the river of consciousness, being able to observe the natural flow of your thoughts and mental processes without being caught in the middle of the river, and carried down stream without any control. You’ll be able to appreciate your thoughts and emotions as just that – just thoughts. Just events of the mind that come and go, and don’t necessarily have any truth, or need to have any concrete consequences in the real physical world. You’ll begin to realize that your thoughts do not control you, you control your thoughts.

From my personal experience, this is a very profound – and even life changing realization. That’s why I want to encourage anyone to give mindfulness meditation a try. Maybe you won’t have the same experience as myself, but with all the research backing it up – It’s worth a shot, right?!

30 Things to Remember When You’re Feeling Down

This a more personal post than I usually write, but something was telling me to share. I find it’s generally best to listen to your gut in such situations, even if your brain hasn’t figured out why yet. Who knows, maybe the universe is telling me someone else might need to see this.

Like everyone else, sometimes I feel down. As I get older, I think I’m getting better at putting these low moments into a healthy perspective, but some times are more difficult than others. I recently decided to write in my journal about all the things that are helpful to me when I’m feeling down, so that I could later refer to it, and maybe it would help me snap out of future ruts. Below is this journal entry:

  1. Remember to be tough. Stand up to life. You’re stronger than whatever is facing you.
  2. Remember the positives. Focus on your strengths, your blessings, your happy memories, and the things you have to look forward to.
  3. Remember to have a perspective of gratitude. Whenever you get upset about wanting more out of life, remember everything you already have to be thankful for. Focus on enjoying and appreciating what you do have, instead of focusing on how it could be better.
  4. Remember to meditate.
  5. Remember that only you can make yourself happy or sad/secure or insecure. Remember that when you are upset, it is only because you are choosing to focus and indulge in negative thoughts and get carried away by them.
  6. Remember to distract yourself until you are feeling more emotionally/mentally equipped.
  7. Remember that the people in your life can only be who they are. Don’t get caught up in wishing or hoping they would be someone or something other than who they are. They can only do the best with what they’ve got.
  8. Remember to exercise.
  9. Remember that most of the time you are pretty happy, but sometimes you’re just going to be sad – and that’s life. As humans, our moods will fluctuate regardless of our external circumstance.
  10. Remember that your mood has always fluctuated throughout various circumstances in life, and it will continue to do so no matter how your circumstance change. And there’s nothing wrong with that.
  11. Remember that allowing yourself to believe external factors are responsible for your mood/happiness only jeopardizes your external situation i.e. corrupting a relationship because you keep blaming the other person for how you feel or asking for more from the other person so you feel more secure, or convincing yourself your job is awful and keeping you from feeling happy.
  12. Remember to journal.
  13. Remember to get outside. Get fresh air. Get sunshine. And if at all possible, jump in the ocean.
  14. Remember to make yourself laugh. Watch a funny movie, or listen to stand up comedy.
  15. Remember to call a friend. Feeling low can make you want to isolate yourself… fight this urge. Put yourself around others, even if it’s sitting and reading in a crowded Starbucks.
  16. Remember to constantly ask yourself if you’re looking for a sense of security from someone or something else, and avoid doing this at all costs. The only sustainable sense of security comes from within, and the more you allow yourself to depend on outside sources of security (validation from others, financial prosperity, etc.) the more insecure you will feel in the long run.
  17. Remember that you’re lucky to have some amazing people in your life, but you also do just fine on your own.
  18. Remember to listen to music. Especially the kind that makes you want to dance.
  19. Remember to try something new that will help you grow.
  20. Remember that there’s no way to know how the future will turn out, but chances are you’re going to be just fine.
  21. Remember to continually invest in yourself above and before anyone else. Remember how doing this tends to attract positive things, and that doing this is the only way that you can offer the best version of yourself to those you love.
  22. Remember all the happiness you’ve been able to experience despite hard times in the past.
  23. Remember that those who make it through the hardest circumstances are the ones who can assign an important meaning/purpose to their struggle.
  24. Remember to put on an outfit you love. Even if it sounds superficial, remember that when you look good, you feel good, and when you look like a slob, you tend to feel like a slob.
  25. Remember that if you’re a generally happy person, you’ll probably continue to be generally happy even if things don’t work out the way you hoped.
  26. Remember to pray.
  27. Remember there’s a lot of people who think you’re hot shit.
  28. Remember you are hot shit.
  29. Remember that every struggle = growth. Every struggle is shaping you into the person you’re meant to be, bringing you closer to reaching your fullest potential. Remember to find the lesson, and look for the growth within yourself. Remember some of the darkest parts can be what will make the tapestry most beautiful when it’s complete.
  30. Remember that this too shall pass.

What helps you through the tough times???

Therapize Yourself! Part 1: REBT

I think it’s a shame that self-help/pop psychology is such a huge industry, and yet most of the general public is unaware of the actual theories and techniques used by real licensed psychologists. While I think seeing a therapist is extremely beneficial, especially when dealing with severe psychological distress, there are many aspects of therapy that you can apply yourself. I know from personal experience that studying the thoughts of history’s most influential psychologists can be very therapeutic in it’s self. I would even go so far as to say that these ideas have the power to change a person’s life – not necessarily over night, but as an important part of self growth. So to do my small part in spreading the knowledge, I thought I would write a few quick n’ dirty explanations of some of my favorite psychotherapeutic theories. At the very least, maybe it will help you think about things a little differently.
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There are several different models of therapy that clinicians may use, each with it’s own strengths and weaknesses. Not every model is a perfect fit for every person, but rather each individual may connect with one model over another, or get value from different aspects of several models. For my first post in this series I thought I would discuss Rational Emotive Behavior Therapy (REBT). While REBT has been built upon and improved upon by more recent models of therapy (i.e. CBT) I like it because it’s simple to understand and easy to apply immediately. Rational-Emotive Behavior Therapy (REBT) was developed by Albert Ellis in the 50s after he got fed up with Freudian psychoanalysis. Below is a video of Ellis explaining and demonstrating his theory with a woman who is just so fabulously 60s.
Heads-up: he’s kind of an ass. He’s got a no bullshit/no sugar-coat/cut to the chase approach that I think is kind of badass… but it’s not for everyone, and it isn’t the only way to do this type of therapy.

Albert Ellis’ model of therapy boils down to the idea that our emotions are determined by our thoughts. Generally people think emotions are consequences of some external event, i.e. “I’m depressed because I lost my job.” However, Ellis would suggest that it’s our thoughts and beliefs about that external event that cause our emotion, i.e. “I’m depressed because I lost my job, and I believe that means I’m a failure and will never succeed at anything“. In other words, we don’t react to the event – we react to our perception of the event. This relationship is summed up by the ABCs of REBT, as shown below.

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This is why the same event might devastate one person, while another is able to easily brush it off. Sandy can easily rebound when her boyfriend breaks up with her, because she believes she’ll find another partner. Susie, on the other hand, is devastated when her relationship ends, because she believes there is no one else in the world for her. When our perceptions are in line with reality, we’re thinking rationally and we experience healthy/appropriate emotion… but when we experience unhealthy emotions, it’s because somewhere along the way our thinking became irrational.

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Ellis suggests that neurotic symptoms (depression, anxiety, etc.) are all the result of irrational beliefs. In other words, you might get upset by some event (your dog dying) and that might be an appropriate emotional consequence, but if you get overly upset (can’t stop crying, can’t eat, can’t sleep) it’s because you are not thinking rationally. Therefore the way to treat neurotic psychological symptoms is to train your self to think more rationally.

Step #1: Recognize Your Irrational Thoughts

When struggling with a psychological issue, search your mind for the irrational thoughts that might be at the root of the problem. Most irrational thinking can be recognized by the presence of any “shoulds, oughts, or musts”. We often bombard and berate our selves with “shoulds” and “musts” (but maybe not “oughts” cause who talks like that?) whether on a conscious or unconscious level: “I must get an A in this class” “I must get married and have children” “I should be in better shape” “I should be a better parent.” Ellis would say that all these statements are irrational because they assume that there is some pre-existing plan of how things ought to be – and there really isn’t. Things just are.

Screen Shot 2013-11-05 at 9.41.33 PMYou also want to catch yourself catastrophizing. When we think in terms of “shoulds”, “oughts”, and “musts” we imply that – if not, something terrible will happen.

  • “I must get an A in this class, or I will fail at life
  • “I must get married and have children, or I’ll never be happy
  • “I should be in better shape, because otherwise no one will find me attractive.

Most of the time these beliefs aren’t conscious, because we know logically that they’re not necessarily true, and yet we react emotionally as if they were true. Without really recognizing it, we jump to the worst possible conclusion causing us to have emotional reactions that are disproportionate to the reality of the situation. Sometimes we don’t even really define a conclusion, but just associate some unwanted event with a vague but powerful sense of doom. “I’m not sure what will happen if I don’t get in better shape, but I bet it’ll be really really awful!”

REBT involves training yourself to recognize the irrational beliefs behind your emotional reactions, and challenging yourself to come up with more rational perspectives.

Step #2: Challenge Your Irrational Thoughts

For this step you have to play devil’s advocate to yourself. Once you recognize your irrational thoughts, try your best to poke holes in them.

  • Are you really going to fail at life if you don’t get an A? Aren’t there lots of very successful people who didn’t get perfect grades?
  • Will no one really find you attractive if you don’t get into better shape? Aren’t there people attracted to all different body types? Aren’t there people of a similar body shape as you who have managed to find someone attracted to them?

You get the idea.

If you really want to challenge your irrational thoughts, you can test them out in the real world. For example, maybe the idea of approaching someone you’re attracted to fills you with anxiety. Your irrational thoughts might sound something like “If I approach that person they might reject me, and I must not be rejected because that will be too awful to bear!” One way to challenge the rationality of this thinking, is to force yourself to approach someone who you’re attracted to. Yes, you may be rejected. Yes, it may not feel great. But as with facing most fears you’ll discover your ability to live through the experience, and find that it’s not as unbearable as you predicted. When faced with the situation again, it may still cause some anxiety but probably less now that you’ve been through it already. Thus you can start to adjust your thought to something more rational such as “If I approach that person they might reject me, which might feel bad temporarily but will help me eventually find the right person.” Which brings us to our next step…

Step #3: Look For More Rational Alternatives

From a more rational perspective “It would be nice to be in better shape, because more people will find me attractive. Otherwise fewer people will probably find me attractive, which wouldn’t be preferable but also wouldn’t be the end of the world” This type of thinking might still involve feeling down or frustrated that you’re not in better shape (an appropriate emotional response), but it wouldn’t lead to an inappropriate/debilitating self-hatred. 

Often making your thoughts more rational simply requires completing an incomplete thought. For example, when stressed out or anxious we might ruminate on thoughts such as “I must get this done.” Our thought stops there and repeats over and over again. However if we finish the thought by answering “I must get this done, or what?” we return to a more rational way of thinking. Another way to look at it is realistically defining the worst-case scenario. It’s the difference between “I must get this done, or something really awful will happen” and “I must get this done or I might fail the class and have to take it again. That would be pretty inconvenient, but I guess I could still graduate”.

Easier Said Than Done

Now I know that simply realizing your irrational thoughts and thinking of alternatives isn’t going to make your psychological issues just disappear.

1) It’s not that easy to think rationally when you’re emotionally charged.

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Typically, the parts of our brains involved in emotion (limbic system) communicate with the parts of our brain involved with rational thinking (prefrontal cortex), and both work together to guide our reactions to the world. So when we hear a loud “boom” outside our window, our emotion centers might sense a threat and cause us to tense up. However our prefrontal cortex then reasons that the loud noise was simply a car backfiring and presents no real threat, so our muscles relax and our heart beat slows down again. Our brains are wired in such a way that when faced with a threat (either real of perceived), the areas of our brain involved with emotion can dictate our behavior without consulting our prefrontal cortex. This is so we can react for survival when there’s no time to reason. For example if something comes flying towards us, we’ll duck or get out of the way without needing to think about it. While this is great for survival, sometimes our mind can perceive a great threat, and cut off communication with the rational part of our brain, when our survival is not threatened: an argument with our spouse, a social situation, the loss of a loved one. Therefore in times of heightened emotions it can be very difficult to engage rationally.

2) Identifying rational alternatives doesn’t necessarily stop your mind from ruminating on the irrational thoughts.

Every time some event triggers an irrational thought which then triggers an emotion, the connections in our brain between that event, thought, and emotion get reinforced. Therefore, even if we are able to identify the irrationality of our thoughts and recognize more rational alternatives, our minds might still want to focus on the irrational thoughts causing psychological symptoms. It’s like our brain is yelling at us “Hey! We’re supposed to be ruminating on this irrational thought! We’re supposed to get upset over this!!!”

So What’s the Solution?

I don’t point out these problems to invalidate this method of psychotherapy. I merely want give a disclaimer, so that when you run into these problems you don’t become discouraged and give up. REBT is simple and easy to apply right away, but that doesn’t mean it’s a quick fix. These obstacles can be overcome, but it will take time, patience, and practice. Just as connections can grow in your brain between events, irrational thoughts, and emotions, so too can you build new connections between rational thoughts, events, and emotions. Having a therapist to help guide and encourage you can be a wonderful resource, but it can be done on your own as well.

One technique that supplements REBT very nicely is mindfulness meditation. I know it sounds very new age-y and maybe you don’t think meditation is for you, but hear me out. All mindfulness meditation really does is build the skill of consciously focusing your awareness, so that you are more present and in control of your experiences. This works well with REBT because it helps you develop an awareness of your thoughts/emotions, and eventually a mastery over your thoughts/emotions. You might be surprised by changes you feel even after just starting off with simple breathing exercises. Below is video of Jon Kabat-Zinn introducing and guiding a simple mindfulness meditation at Google. Go ahead and get your toes wet, and stay tuned for more on mindfulness at some point!

Resources/Recommended Reading

A Guide to Rational Living by Albert Ellis and Robert Harper

Mindsight: The New Science of Personal Transformation by Daniel Siegel