Monday, October 29, 2012

Why You Should Dress Up for Halloween

By Cindy Goulding


The holiday season can bring both joy and stress, which is why it's more important than ever to find ways to unwind and add playfulness to your life now.

Think of how you felt as a child during Halloween, deciding what you wanted to be, and wondering what types of goodies you were going to receive going door-to-door. Tuning in to your inner child and playful side has so many health benefits.

Here are a few reasons to dress up for Halloween:

1. You'll experience magical thinking for a day.

As children, we often experienced magical thinking. Remember how exciting it was when we believed in the Tooth Fairy or Santa Claus?

Even if we didn’t experience a lot of magical thinking as children, dressing up in a costume can be a great opportunity to express the child within, to create what may not have been available to us as children. Or, we can re-create our childhood experiences and put our everyday stressors on the backburner for a few hours.

2. You'll laugh at yourself.

Laughter is wonderful medicine. It activates our endorphins, the good mood chemicals in our brain. It's also an effective painkiller as it reduces the intensity of pain. As adults, we laugh an average of five times a day, whereas a child laughs about 150 times a day. Think of all the benefits that laughter can add to our stressful lives.

Often, we take ourselves too seriously and get caught up in our everyday responsibilities, and we don’t make time to have fun and do something spontaneous or adventurous. When we dress up for Halloween, we can make fun of ourselves by putting on make-up or by wearing something we wouldn't normally wear. We can be courageous by going out in a crowd with other fun-loving people. And we can laugh.

3. Play the character that you don’t play in your own life.

Remember when we said as children, “When I grow up I want to be a ….?” Chances are that most of us didn’t reach those dreams and, for a number of reasons, decided to do something else with our lives.

Dressing up for Halloween allows us to create that fantasy of being somebody we always wanted to be, or still have the desire to become. You can live vicariously through your costume. You can give yourself permission to be as playful as you want to be, even though your regular job may not allow for that playfulness.

4. Bring out the playfulness in others.

Giving others the gift of laughter and the opportunity to let go of everyday stress is a wonderful way to connect with them, and a great way to spread positive energy into the world. Children especially love to see adults have fun. This gives them permission to let go of their stressors as well, and it gives them hope that they can continue to have fun even as adults.

Even if you decide to stay home and hand out goodies to the children, make a choice to dress up and celebrate the holiday spirit by answering the door as you would have wanted someone to do when you were a child.
 

Saturday, October 27, 2012

Life has taught us that love
does not consist in gazing at each other
but in looking outward together in the same direction.
~ Antoine De Saint-Exupery, French writer

Thursday, October 25, 2012

Are you Dateable?

By Danielle Orner

I've never really dated. While my peers were accumulating the skills necessary to navigate single adulthood, I was in a committed relationship to my high school sweetheart. I didn't have to deal with rejection.

Sure, I had a small taste of that burning feeling at the back of your neck (like you might throw-up), when the guy you called your boyfriend for three days in middle school told you on the blacktop between classes that he didn't want to lose you as a friend.

And I tried out those tricks in teen magazines – from drinking a glass of milk and turning around seven times while saying your crush's name, to wearing the right kind of low-cut shirt to get the popular boys to look at me.

However, these adolescent life passages aside, I never had to deal with jealousy or other people's baggage because, after five years of dating and five years of marriage, I was my ex-husband's baggage and he was mine.

So here I am, almost 28, and I've managed to make a fool of myself in a matter of months. My life has not been easy by any means but, until now, I was protected in cocoon of acceptance and love. I never had to ask if being an amputee made me sexually unattractive, because I had a stable relationship.

I never worried about dying alone because he had already spent months beside my hospital bed. Then, I became healthy for the longest period in my adult life and had to finally ask what I really wanted. What had been safe turned out to be suffocating for both of us.

I used to think of myself as a sane, loving, spiritual person. Then, I plunged into the dating world. Probably way too soon. I've been trying to fill the huge absence in my life immediately so I don't have to acknowledge it or feel it.

Now, I'm shocked to find how quickly being single brings out some harsh moments of self-discovery.

I used to give my friends such logical relationship advice, which I would probably laugh at now. In new relationships, I'm discovering I can be too intensely emotional right up front without holding anything back.

And when I look around and find myself too raw and vulnerable, I get mean. I come from a family with a gift for scathing sarcasm. I find myself reaching for it, using it as my weapon of choice, when I feel embarrassed, hurt, and pathetic.

Even after working with young adults, I've made every mistake that I know logically even they shouldn't be making.

I could hear the cliches in my head: love yourself first, keep your options open, sex is not love, love will find you when you aren't looking for it, treat people the way you want to be treated, be authentic but protect your heart – yet still I went right ahead and acted from a desperate, confused place.

I won't give you the details of my painful, pathetic exploits. Let's just say that my mom still refers to my most recent relationship as the Train Wreck and that I am still trying to make arrive at my desired destination.

When you are standing outside a club at 2:30am next to someone else's vomit and waiting for someone to pick you up on his way home from a strip club, you begin to wonder where you took a wrong turn.

My dad, stoic Marine that he is, gave me two pieces of sound advice. The first was “it sounds like most of your problems are self-created.”

The second was that I didn't even know what I was looking for and I should probably make a list of qualities I wanted in a partner. These pieces of advice made me laugh because my dad loathes self-help books, women's magazines, and any form of pop psychobabble.

It took me several more months to consider his advice. But, before I could get out my glitter pens, scissors, and magazines to start piecing together the vision board of my ideal date, the thought occurred to me that I was not datable.

I was a bit of a needy, demanding, pathetic mess and not in a comically-lovable-Bridget-Jones-kind-of way. Losing the cocoon of my marriage also meant losing a big chunk of my identity and the armor of perfection I spent ten years trying to create.

I never had to be myself with anyone besides my husband and family. Without that relationship, I was just me. And who the heck was gone want that?

Needless to say, I didn't need anymore fantasy. I didn't need anymore list or cut outs of flowers, of chocolates, and of dinners on the beach. I needed some real soul-searching as to why I felt the need to hide behind a barrier of being a “good girl” for so many years.

I hadn't been taking new relationships slowly because, secretly, I already believed they had a short shelf life. I didn't believe I had another shot at a long-term, healthy partnership. Honestly, I felt like I didn't deserve a second chance.

And part of me still wanted to pick up right where I left of and start planning a family. I wanted someone to just step into the role that had been left vacant. I didn't want to start at square one: self-love.

“We seek the love we think we deserve,” a wise friend recently quoted to me. And yet, I was secretly hoping for different, positive outcomes from what I already knew was negative behavior. I ended up apologizing a lot but, as Dr. Stephen Covey said, "You can't talk yourself out of situations you behaved yourself into."

So, I sat down and started at the beginning. I tried to think beyond the list I'd typically be tempted to make, with rules like "must have a sense-of-humor" and "must-love-dogs."

And then, I vowed to start the process of becoming this kind of person. As of now, I know I am not ready to measure up. The affirmations notecard in my wallet reminds me to be patient: with the process, with myself, and with life, which blesses me with changes and the opportunity to begin again.

Qualities I Want in the Person I Date, which I Will Begin Manifesting in Myself:

1. Takes excellent care of his body. (This means no drugs, addictions, or unsafe practices.)
2. Great relationship with family and friends. Treats all people with respect.
3. Integrity and responsibility: they do what they say and don't blame others. They are solution-oriented instead of problem-oriented.
4. Secure in themselves. A good idea of who they are and what they want. They don't have to chase after others' attention or cheap thrills. They don't have to brag or be arrogant either. They resist the urge to make others jealous.
5. Open and giving. Able to give compliments and tell people how they feel. Not self-centered.
6. Over their exs and can be mature enough to be alone.
7. Has had solid relationships in the past and understands you can have loved and still needed a change. Someone who has forgiven their past and can forgive mine.
8. Someone with passion and drive who also gets excited about my passions.
9. A joyful person, with a moral compass, who radiates genuine well-being and positivity.
10. Brave enough to be vulnerable.
                                                                     
 

Monday, October 8, 2012

Personal Boundaries


For the purposes here I will define a personal boundary as your decision about what you are willing and not willing to take responsibility for in a particular relationship. The strength of a personal boundary depends on how conscious and clear you are and your skills in expressing that. 

What does setting boundaries look like when you are coming from the framework and consciousness of Nonviolent Communication?

Here are three key elements in setting boundaries from a NVC consciousness:
1. Loyalty and responsibility regarding your own needs
2. Ability to connect to the needs of others without assuming responsibility for them
3. A Clear "yes" and a clear "no"

The following vignette demonstrates these three elements.

On Friday evening you receive a call from your mother. She asks you to come over and spend Saturday afternoon helping her with a project. You notice a feeling dread and tension fill you. Your feelings are alerting you that important needs are up.

You realize you need time to identify your needs before you respond (Loyalty and responsibility for your needs).

You give mom a clear no and a clear yes:
"Mom, I am not going to answer right now (clear "no"). I need to get clear on what's up for me (identify your immediate need). I will call you back and let you know before the end of the night (clear "yes")."

You then take some time to acknowledge the facts of the situation and notice your thoughts, feelings, and needs. First, you remember that your mother is terminally ill and you notice guilt arising when you think of that. You notice that you have a thought that you should be there for mom every time she calls. At the same time you realize that you don't want to try to connect with your mom out of guilt and obligation. What's keeping you from that place of naturally wanting to give to mom?

You have some needs up. You have worked a full week and you have needs for rest, play, and peace.  You don't think these needs will be met with helping your mom with her project. When you think about spending Saturday in ways that would meet these needs, a sense of lightness and relief washes over you.

You know what needs you are saying yes to. You get more clarity by spending some time deciding exactly what strategies would meet those needs and how much time for each.

Knowing you are going to take care of yourself, you now have some emotional space to consider your mom's needs. You guess she has needs for connection, companionship, and support. You try to connect to and honor these needs in your mom, without thinking you are the one that has to meet them.
You notice the guilt voice comes up in you again. You hear it say, "You should be with your mom, she is sick and dying. You should spend every spare moment with her!" You recognize that behind this voice are your values around love and caring and its very important to you to live in accord with these values, perhaps, especially regarding your mom. How can you truly live in accord with these values?

You realize that loving and caring for others comes naturally when you have taken care of your own basic physical, emotional, and spiritual needs.
When you call your mom back you can clearly tell her the needs you will be saying yes to on Saturday. You can also say yes to her needs for connection and support and to your needs to offer love and caring, while at the same time expressing a clear "no" to her proposed strategy to meeting those needs on Saturday. At this point you enter into a negotiation about a strategy that meets needs for both of you.

But, what if mom doesn't connect to the needs you are saying yes to on Saturday and she offers some words that are difficult to hear instead, "You know I need help. You know I am sick. You are just being selfish. I guess you just don't care."

This is the point where you might be tempted to defend yourself and restate your needs in a pleading sort of way. This is exactly the point where it is important to remain connected to your needs and to hear her feelings and needs without taking responsibility for them. You might answer with, "Sounds like you are feeling frustrated and needing support?"

"Yes, so why won't you help me when I ask you to?!", she demands.
You don't respond to the demand energy, but rather stay connected to feelings and needs. You make a guess about what thoughts and feelings your mom might be having. You try to see the world from her heart.

You:"I'm guessing that when you heard me talk about my needs for rest on Saturday, it was hard for you not to hear that as a lack of caring for you. Is that right?"
Mom:"Yes, if you don't care. I don't want your help."
You:"It's a difficult time for you and you need to know that you have the support you need. Is that right?"  OR  "I am really wanting to have understanding between us.  Would you be willing to hear me again and try to hear me differently?

You can see in this vignette that the three elements help you to stay grounded in feelings and needs and prevent you from getting caught in an argument with the other.
When you can stay connected to feelings and needs you send a clear message that you are not going to be swayed by the dynamics of guilt, demands, or criticisms.
If you were able to stay in the dance of empathy and honest expression with mom, chances are she will at some point be able to own her own feelings and needs and acknowledge yours.

How long this dialogue takes depends on your own circumstance and relationship. With my own mom, I spent about six months offering empathy before she could own a feeling and need and acknowledge mine. Six months is a short time for me when I look at it relative to the length of our lives.

Choose a relationship or situation in which you find yourself saying yes when you want to say no and no when you want to say yes. Use the elements above to help you get to the clarity you need to make decisions that use your energy in a way that truly serves life.
 

LaShelle Charde


Wednesday, October 3, 2012

The 3 Phases of Every Relationship

Seana McGee and Maurice Taylor, married psychotherapists and authors of The New Couple, explain how understanding the phases of your relationship can help you stay in love.

Intoxication Stage

These are the days of wine and flowers, when the mere prospect of seeing, or hearing the voice of, our beloved is capable of producing a thrill. For many of us, it is the only time we let ourselves lapse into a fantasy of being in and feeling unconditional and perfect love ― and also idealize and create a positive distortion of our new mate. It’s a delicious high, better than drugs or alcohol, where neurochemicals, such as dopamine, serotonin, and oxytocin, rule the day. We’re not in love just with our partner but with the entire world ― and this first stage of romantic love has the power, at least temporarily, to blot out the pain of our insecurities and imperfections ― hence its bittersweet name.

Flashback Stage

Unfortunately but predictably, the euphoria of oneness and complete acceptance erodes; we “get used to” each other. It’s not that we’ve fallen out of love or our partner’s evil twin has shown up. Rather, our relationship is littered with “flashbacks,” where we are acting out the unhealed trauma of our younger years. This power struggle is something we all go through, like adolescence or “the terrible twos.” In previous generations, most couples didn’t have the luxury of education or tools to “resolve” this touchy phase. And here is the kicker: the power struggle has little to do with our mates. It’s an opportunity to learn relationship skills that support our highest selves ― and to understand the psychobiology of both ourselves and our partners. Though fraught with emotional triggers and land mines, this time can be one of the most healing and empowering periods in our adult lives.

Co-Creativity Stage

Ah, at last. The preservation of your sexual and best-friendship chemistry is defined not by intoxication or romantic obsession but by the genuine high of the personality and sexual connection you have with your partner. You have greater emotional literacy and a backpack of tools, including deep listening, anger management, and conflict resolution skills ― for when your flashbacks appear. And they will with great frequency, yet they will no longer define your relationship. The work of relationship is never entirely over ― all couples are works in progress. It’s not about perfection but genuine commitment to growth. Still, it gets much easier, and soon the “wow of relationship,” which we experience when our initial chemistries actually endure, is on its way. 

What Triggers a Flashback?

The situation: We were working with a couple on “listening sessions,” and week after week, the husband avoided the sessions. He just couldn’t sit and listen ― which frustrated his wife and left her feeling like she was never heard.

The trigger: When we explored his avoidance, the husband discovered that he was flashing back to experiences with his mother: “Young man, sit here and listen,” she would say, and then proceed to verbally assault him for half an hour.

The choice: To turn this around, he did individual trauma work about his mother power abusing him by forcing him to sit while being berated. Prior to this, it was completely unconscious and unrecalled when he was talking to his wife. Now he understands the trigger. And he knows he is not trapped and has a choice.

Simple Agreements: Saying "Ouch”

Our relationship is a petri dish, just like everyone else’s. Maurice says, “Let’s go!” like an enthusiastic camp counselor, and Seana experiences it as a punch in the face. “The intensity of his energy frightens me,” she says. “In my childhood, I was exposed to adults acting out their anger by screaming, so I would hide.”

“Because I know I’m being triggered, I now say ‘ouch.’ It’s our new timeout. It’s simple, it’s easy ― I don’t have to rehash or reveal, and it is a clear signal to Maurice.” And Maurice lowers his decibels ― and he feels compassion for Seana because he understands her story. It’s not our partner’s job to re-parent us; however, we can be compassionate. We don’t have to rub salt in their wounds.

In the sober light of day, we can agree to use the ouch tool. When we are feeling vulnerable, or frustrated with a partner, we can say “ouch.” We are diffusing an escalating situation. It is self-loving to practice an appropriate fight response instead of an inappropriate response. It is healthy vulnerability ― showing your white underbelly while also protecting it. This is interpersonal martial arts that couples can learn with each other. Many problems with couples stem from them forgetting to use the ouch or using it too late.― As told to Karen Bouris


                                                              

Five Dimensions of Touch

The Five Dimensions of Touch: The Key to Bypassing Sexual Power Struggles  By Barry McCarthy, Ph.D. “Are we going to have sex or not?” ...