Sunday, 30 June 2019

5 Facts to Remember When You’re Feeling Ashamed of Your Flaws

If you asked me when I was younger what I wanted to be when I grew up, I may have answered perfect, or famous, which is incredibly ironic, I know. I simultaneously craved a spotlight while fearing what it might reveal—my inadequacies, my weaknesses, my flaws.

I thought being perfect meant being beyond reproach—undeniably lovable and worthy of respect, something I didn’t always receive growing up.

And I assumed that if I were perfect in all ways, I could finally relax and enjoy my life because I could trust that no one would judge or hurt me. I could navigate the world secure in the knowledge I was good enough, and everyone knew it, so I had nothing to prove.

Though I spent years trying to overcome all my weaknesses—my anxiety, my insecurity, my controlling nature, my need to be liked—I’ve never arrived at a place of complete freedom from these struggles. I’ve made progress, sure, but I’m still flawed. I’m still craggy and cracked, like a mirror that’s been shattered and glued together many times over.

I started thinking about this recently when listening to the sixth episode of Next Creator Up, the podcast I’ve been producing with Ehren Prudhel, the show’s host and my partner in many things.

In this interview, Hollywood screenwriter and author Noah Knox Marshall talked a little about his non-dystopian sci-fi book series for kids and how strong characters have flaws. That’s what makes them real—their quirks, their struggles, their insecurities, and rough edges—because this is what it means to be human.

When we see a flawed character in a movie or a book, we instinctively empathize with them and root for their happiness and success. We know they’re neurotic or needy or scornful or scared, but we care about them anyway and sit at the edge of our seats hoping they get the job, get the girl, or at least get the message they need to grow and thrive.

We see ourselves in these characters, and we want for them the peace and happiness we may deny ourselves.

The irony is we deny ourselves peace and happiness for the very same reason we want it for them—because we’re undeniably and permanently imperfect, and always have something new to work on, no matter how much we learn and grow.

There was a time when I resisted this reality. I truly believed I could eventually reach a point when I did everything “right.” When I always said the right thing, did the right thing, and responded in the right way when other people triggered or challenged me.

When I struggled to do these things, my shame was palpable, and I wanted to hide.

But I’m done hiding now, because I realize flaws don’t just make strong characters—they also make strong people.

We’re not weak for having challenges and shortcomings; we’re strong for facing them, owning them, working on them, and doing our best every day in spite of them.

So if you’re feeling ashamed of your flaws, stop and remind yourself…

1. Everyone Has Flaws.

You could meet every human being who has ever lived and ever will, and would still not encounter a perfect person. To have a pulse means to have imperfections, some developed over time, some we’re born with.

We’re all “wired for struggle,” as BrenĂ© Brown wrote, and most, a lot like Augusten Burroughs, “entirely made of flaws, stitched together with good intentions.”

Your specific combination of flaws may seem unique to you, but they’re not. The world is full of people who hurt like you, think like you, fear like you, fall like you, and are just as worthy and lovable, with all their shortcomings and struggles.

2. If Someone Had Been Through What You’ve Been Through They’d Likely Have the Same Flaws.

I find this incredibly comforting to consider—that a lot of my personality “flaws” make perfect sense in the context of my history. I may struggle with anxiety and insecurity, but so do most people who’ve been bullied and abused. I may be a control freak, but that’s common among people who’ve felt controlled.

My flaws aren’t statements about who I am as a person, they’re reflections of my path. And many who’d taken that same path would have developed the exact same set of weaknesses and challenges. Which means people without my issues aren’t “better” than me; they just struggle differently because they haven’t been where I’ve been.

3. Flaws Connect Us.

We often think we need to hide our rough edges, as if they guarantee rejection, but the opposite is usually true: Our flaws connect us. They make us relatable and approachable. They give us common ground.

Think about the people who you most enjoy being around. Odds are, you’re at ease around them because they’re at ease with themselves, in all their imperfect glory. They own their battles and their baggage, they flaunt their quirks like badges of honor, and they know that they have nothing to hide or prove—or at least they act that way.

For years I was uncomfortable and repressed around other people because I was always trying to be who I thought they wanted me to be, because I wanted to be liked. It was as if I’d shoved all my quirks and flaws in a box that I then tried to balance on my head as I walked, stiff and awkward, through the world around me.

Unsurprisingly, this backfired because no one could love me when they didn’t really know me. And no one could relate to me when I hid all my depth under the shallow veil of perfection.

We connect with the truth of being human, not the lie of being perfect.

4. Flaws Make Us Interesting.

A while back Ehren and I took a short drawing class at Disneyland’s animation academy. With a teacher’s instruction, we each drew Jack Skellington, from the movie The Nightmare Before Christmas.

My Jack had a perfectly round head, perfectly round eyes, and a perfectly symmetrical bow tie, which I appreciated at first. Until I saw Ehren’s. His head was ill shaped, his eyes were a little large, and his bow tie was wider than I would have drawn it—and yet it looked so much cooler. It had personality, and it was uniquely Ehren’s. It wasn’t perfect, but it was more interesting.

I think we’re all like that drawing—all the more appealing because of our imperfect parts.

“Perfection,” or the illusion of it, is incredibly boring. It’s predictable, one-dimensional; devoid of heart, uniqueness, and charm. It’s our idiosyncrasies that draw people to us and make them curious about us—where we’ve been, what’s shaped us, what drives us.

5. Flaws Can Make Us Better People.

When we own our flaws—when we accept ourselves in all our imperfection instead of judging ourselves for our weaknesses and struggles—we then develop the capacity to offer this same grace to other people.

Conversely, when we judge ourselves harshly, we’re likely to judge other people who reflect back to us the things we don’t like about ourselves. I know I’ve been there before. For example, I’ve seen someone who appeared needy at a time when I felt insecure—and insecure about being insecure—and then looked down on them because I’d yet to develop compassion for this part of myself.

But that’s not the kind of person I want to be.

I want to own every part of my darkness and my damage so I can walk through this world with an open heart that understands, accepts, and loves.

I want to see myself and everyone I encounter as worn dolls, with unraveled stitches and eyes coming loose, that I want to hold close nonetheless.

Because I believe we’re all doing our best and worthy of love even at our worst—largely because I’ve hurt, healed, and finally accepted those things are true of myself.

And if this cracked little heart of mine can hold all that love because it’s been broken and mended, then maybe the fractures aren’t flaws after all. And maybe yours aren’t either. Maybe our brokenness is our beauty, our weaknesses are our strengths, and our struggles are our gifts.

This post courtesy of Tiny Buddha.



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Kids Need to Get Outside

Those of us who are grandparenting age remember a time when it was unusual for a kid to know what the interior of their home looked like during day light. When we got home from school, we changed into “play clothes”, had a little snack and were sent outside until dinner time. Short of a Nor’easter or hurricane, weather didn’t matter. We were expected to dress for it and get out there — out from under our mother’s feet. When summer rolled around, we were outside from after breakfast to sundown.

We ran and jump-roped and hop scotched in summer and built snow forts in winter. We built playhouses out of whatever was around. Not being provided with our fun, we had to make our own. We were generally successful at it. And here’s the most surprising thing of all — There wasn’t an adult in sight. Unless we were bleeding, adults didn’t get involved.

So much unsupervised time outside meant that most of us were healthy and fit. We learned how to be leaders and followers. If we wanted to have teams, we had to include everyone who was willing. We learned how to use our imaginations and how to create structures and games out of whatever was available. We learned how to plan, how to come up with alternatives, how to decide the best thing to do, and how to negotiate with others. We didn’t know it at the time, but we also learned that being active outside is a great way to reduce stress and reduce feelings of anxiety or depression.

According to the National Recreation and Parks Association website, “Children today spend less time outdoors than any other generation, devoting only four to seven minutes to unstructured outdoor play per day while spending an average of seven and a half hours in front of electronic media.” Meanwhile. a new study by the U.K.’s National Trust. found that today’s parents report spending double that when they were kids.

Almost half of parents of school age kids worry that their kids aren’t outside enough and wish that it would happen more often. But many admitted that they rely on recess at school to get the kids out into fresh air and group play.

What has all this to do with mental health? Plenty. I’m not just being nostalgic for what used to be. Children spending less time outdoors has been linked to both physical and mental health problems. Richard Louv, author of Last Child in the Woods,  has coined the term “Nature Deficit Disorder” to account for the many problems that can be attributed to too little time in nature. He suggests that such diagnoses as anxiety, depression, ADHD, myopia, obesity, and other conditions are caused or made worse in children who do not get enough unstructured time outdoors.

Too little time outside can result in:

Childhood obesity. According to the Center for Disease Control, more than one third of children and teens are overweight or obese. This is often connected to low self-esteem and depression.

Increase in mood disorders and depression.  2.5% of children and 5 – 8% of teens have been diagnosed with depression.  Anxiety affects approximately 8% of all children and adolescents. The use of anti-anxiety medications has increased by almost 50 percent for children ages 10-19 between 2001-2010, according to Scott Shannon, who authored Mental Health for the Whole Child: Moving Young Clients from Disease & Disorder to Balance & Wellness. There is now enough evidence that being outside can mitigate symptoms and reduce the need for psychotropic medicines. In fact, prescribing time outside has become an international trend for treating anxiety and depression for adults as well as children.

Increase in the number of children diagnosed with ADHD. A study published in August 2018 found that ADHD diagnoses in children between the ages of 4 and 17 increased from 6.1% in 1997-1998 to 10.2% in 2015-2016. When kids don’t have recess during the school day, their pent-up energy can cause the wiggles and concentration problems that lead to the diagnosis.

Struggle with social skills. When kids don’t get outside to play with other children in the neighborhood without adult supervision and direction, they don’t have the opportunity to figure out how to get along, manage conflict, and create their own fun. Creativity and imagination suffer.

Serendipitously, as I was writing this article, a posting appeared on my FaceBook feed from the 1000 Hours Outside blog. In one of her posts, the writer reports that her research found that kids should ideally spend 4 – 6 hours a day outside. That may seem unrealistic. But remember, many children are spending at least that mount of time on electronic devices. Most of that time is better spent outdoors.

She and her husband challenged themselves to seeing to it that their children get at least 1000 hours a year outside with unstructured play. Other bloggers have taken up the challenge. They all say their kids are healthier, happier, more confident and creative, and, more concerned about what’s happening to our environment.

4 Ways to Get Started

  1. Get outside yourself. Model enjoyment of nature and fresh air. If you used to enjoy taking walks or going on hikes, participating in a sport or camping, figure out how to get those activities back into your life. You will feel less stressed and generally happier. Your kids will learn that taking care of themselves includes being out in nature.
  2. Get out there with your children. The National Wildlife Federation’s Be Out There Campaign recommends that parents aim for a daily Green Hour of screen-free outdoor activity in natural settings even if they are just in a backyard or on a sidewalk. Eat breakfast on your porch. Have a picnic outside instead of dinner around your table. Go outside after dinner to have a catch or play a game. Find an outside activity that everyone in the family can do and enjoy. Ask the kids for ideas. Children whose parents enjoy spending time with them outdoors learn to value it.
  3. Teach your children how to have screen-free fun. They may have never learned how to hopscotch, double dutch, or kick the can. They may not know how to play capture the flag or how to create an obstacle course for themselves. They may have never thought of constructing a playhouse out of whatever is lying around. If you never learned these time-honored childhood outdoor activities, you can learn them together.
  4. Don’t be too quick to make suggestions when they say they are bored. Boredom can be a good thing. It can spark creativity. With some encouragement, the kids can come up with something to do out there. See this related article: Why parents should resign as Boredom Busters.


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A Hidden Cause Of Alzheimer’s Disease (M)

This habit is linked to the onset of Alzheimer's disease.

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Disassociation

I tend to drift in and out of conversation with other people and I end up saying random things that are associated with the parts of the conversation I hear. I have no recollection to what I am doing in my mind as the conversation proceeds but it’s like I’m physically there but I am not. Why do I do this?

You may be describing disassociation. The Diagnostic and Statistical Manual of Mental Disorders, in their fifth edition, (DSM-5), the book that mental health professionals consult when diagnosing mental health disorders, defines disassociation as “a disruption, interruption, and/or discontinuity of the normal, subjective integration of behavior, memory, identity, consciousness, motion, perception, body representation, and motor control.”

In other words, disassociation involves feeling a certain level of disconnection with your mind or body. It often involves memory loss and losing track of time. Some people describe it as “getting lost,” “spacing out,” or — on the more extreme end — having an out of body-like experience.

Transient or mild dissociative experiences have been described by nearly 1/3 of the population. In that sense, it is relatively common. Individuals who experience more severe forms of disassociation, may have a dissociative disorder. According to the DSM, there are five types of dissociative disorders. These include: 1) dissociative identity disorder; 2) dissociative amnesia; 3) depersonalization/derealization disorder; 4) other unspecified dissociative disorders; and 5) unspecified dissociative disorder.

Generally speaking, disassociation is often commonly associated with trauma. This could include childhood sexual and or and physical abuse, childhood maltreatment and or neglect, adult rape, intimate partner violence, medical or other types of emotional traumas. This can also include survivors of wars and natural disasters, prisoners of wars (POWs), holocaust survivors, and other individuals who have been victims of painful experiences.

The reasons why individuals experience disassociation may vary but much of the research centers on what is called the trauma model. This model suggests that individuals are experiencing these temporary bouts of amnesia as a way to protect themselves from traumatic or overwhelming experiences. They prevent an individual from becoming overwhelmed with the full impact of the trauma. In short, they are a psychological form of protection.

Though trauma is psychological, there are physical components to it as well. Research indicates that some individuals experience a freezing type of protective response in dangerous situations. This is called tonic immobility (TI). Tonic immobility is a state of involuntary paralysis in which individuals cannot move or even speak. They are essentially temporarily paralyzed. Experiences of TI are common among individuals who have posttraumatic stress disorder (PTSD).

Not being able to physically move in the face of extreme danger can be quite a disconcerting experience. Some victims feel unnecessary guilt for their inability to remove themselves from dangerous situations. However, they should not feel that way since TI is not something that can be physically controlled or prevented. It is an involuntary mechanism that is thought to be triggered when an individual’s sensory inputs reach a critical level and they feel as though there is no escaping.

You didn’t mention whether or not you have experienced a traumatic past. If I were interviewing you, I would be attempting to assess whether or not you have a trauma history. It would be wise to record your dissociative experiences and to consult a mental health professional who specializes in trauma. They can help you to definitively determine whether these experiences are disassociation. Depending upon how often your episodes occur and their severity, the clinician will likely recommend treatment. Treatment often involves individual psychotherapy and medication, if necessary. Some individuals have found hypnosis to be particularly helpful but whether or not it would be appropriate for you depends upon the nature and severity of this issue.

I hope this answer assists you in knowing more about dissociation. Please consult a mental health professional, for in-person, individualized assistance. Good luck and please take care.

Dr. Kristina Randle



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7 Mistakes You Might Be Making on Your Therapist Website

“In today’s world, every therapist needs to have a website,” or so everyone says. So, eager to find patients that are a great match for your area of expertise, you...

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Are We Born with an Expiration Date?

Do you believe we are born with an expiration date and that we “sign up for” a certain number of years? I heard a story today of a stellar young woman on the way to a big event who was killed in a car accident. She crossed paths with another driver who was running late for his own intended destination and he blew through a red light. The young woman was an organ donor whose generosity will save numerous lives.

I know of others who were just going about a “normal” day, and they made their transition suddenly. Some are unexpectedly given a life-ending diagnosis and, as a result, experience pain and suffering. There are many who beat the odds and recovered.

There are some who seemingly have nine lives. I know two of them. Stephen had numerous occasions on which he was declared dead; the first at 3 or 4 when he was run over by a threshing machine on his family farm and then frozen to a fence in a blizzard on his way home from school a few years later and, if memory serves, stung by yellow jackets, struck by lightning, drowned and later was in a motor vehicle accident. He took his final breath this year at 72 as cancer claimed him.

Another friend, Matthew has had at least one stroke, a few heart attacks, open heart surgery and cancer. He is still, blessedly, on this side of the veil, continuing to make a positive difference in the world.

This is an area in which psychology and spirituality overlap. It is an essential conversation for those who ponder the nature of life and their place in it. I happen to be one of them, since, even as a child, I knew there was more than what I could see, hear and touch. Something beyond. Having grown up in a Jewish home in which death was discussed openly, since I had older relatives who passed on and my father was often called on to be present for a minyan (back then 10 men needed to say certain prayers when someone died; now women are counted in that quorum) when someone from out synagogue died. I learned not to fear the eventuality. In college, I had a dream in which I was hover-walking down the sidewalk in my neighborhood and my sister asked what I was doing there since I had died. I woke up, feeling a sense of peace.

It was many years later, on June 12, 2014, that I faced my own mortality. On my way home from the gym at age 55, I had a heart attack. Unexpected, but not completely out of the realm of possibility, since there was a genetic pre-disposition to cardiac disease, combined with my own penchant toward workaholism. I almost didn’t make it. Even now, five years post cardiac event, I am still a bit in denial of how close I came to crossing that threshold and staying there. I do what I can to have a healthier lifestyle, set boundaries and maintain awareness of the tendency to fall back into old patterns. The question I pose to myself often is: Was I meant to survive that experience for a higher purpose? When I incarnated in this current form, did I have a soul contract which implied that as a result of early childhood loss (my beloved grandmother died when I was four), having what could have been debilitating asthma diagnosed right after that, an ectopic pregnancy in my 30s that was nearly life ending, the death of my husband when I was 40 and he was 48, I would grow up to be a social worker/therapist/minister/journalist? Was it a direct line from one event to another, or a random series of events? The answer is important as a means of shaping behavioral choices.

I consider multiple stories surrounding the events of September 11, 2001, of those (including my sister-in-law and brother-in-law who were late to work that day) who didn’t make it in, canceled plans, stopped to pick something up, or were taking their children to school and got stuck in traffic.

A story I read came from Rabbi Jeff Salkin.

A colleague told me the following story. It is about a non-Jewish woman who worked in the World Trade Center. She had fallen in love with a Jewish man. She decided to convert to Judaism. When she told her parents about her decision, they were not happy. Let’s just say that they were not exactly lovers of the Jewish faith or people. Then, September 11 happened. Her parents called her in anguish, looking for her. Finally, she called them back, and said: “I’m alright. I skipped work today.” “Why?” they asked, through audible tears of gratitude. “I had an appointment with the rabbi who is teaching me for conversion.” Her parents came around. By now, I assume, they have come to believe that Judaism actually saved their daughter’s life.”

I had also heard about a man who survived the attacks on the World Trade Center only to die a few years later in a plane crash.

When I posed this question to various people, the answers were as diverse as they are psychologically and spiritually.

No. But I do realize that we don’t know how long we’re going to be on this Earth. My time as a pilot of antique aircraft caused me to realize that I might leave this world as a bit of a surprise. And to become okay with that.”

“No. I used to think that maybe everything happened for a reason, but I have seen and experienced things that can have no other reason except that ‘shit happens’ on this planet. A cousin’s husband and my friend were taken out by a perp running from the cops driving through red lights. He was full of life and I knew at that moment there was no reason except cause and effect of being in the wrong place at the wrong time. I definitely believe he was taken out before his time and that it was NOT meant to be.”

“There is a random element to the universe where creativity is allowed to flow. If everything was pre-planned there would be no creativity.”

“I do believe that before we come in we know how long we plan to stay — and some choose to go early. One of the things that convinced me was all the stories of those who should have been at work in the World Trade Center on 9/11 but stopped to buy donuts or were otherwise late for a reason. I think it just wasn’t their time. Another thing that convinces me is all the stories of people who have near death experiences and they are sent back here, being told, ‘it’s not your time, yet.'”

“I’d welcome being taken out suddenly ‘before my time’ than a slow, suffering decline.”

“My grandfather told when I was a wee one that there is a day you are meant to be born and a day you are meant to die. I don’t know if he was right. But I hold that as a truth alongside — maybe for some it isn’t.”

“When I first met my husband, we were having a discussion about the paranormal and the metaphysical, and he told me that he has always believed he would die at age 56. He was 40 at the time and promised that he would give me the best 16 years of his life. We celebrated his 56th birthday with some gloom. He’s now 65. We both have had some near-death illnesses that we have survived, and still, I buy green bananas.”

“Well considering I might be the guy you mentioned with 9 lives or 15 I think as of now; this is my humble opinion and from my own experience with death and life:

“Death comes for us all period, it all happens exactly as it is supposed to happen, suddenly or slowly there, our lives are meant to be lessons for others. We are not meant to know what those lessons are. Take a person who is dying slowly and painfully, their family watches as the decline occurs, my daughter experienced this as a child with her grandmother’s fall into MS. My daughter used the lesson of sitting and reading to her grandmother and volunteered at a nursing home reading to the elderly who had no family. Now was her grandmother’s painful prolonged exit without benefit? You decide.

“Take my first death, I hated myself because I told my mother I hated her for being sick but when she died in my arms at 10 I told her I loved her, and I thought she never heard me. For almost 40 years I carried that guilt till one day on my trip in the desert I realized when I was dying I heard everything, so she heard me, that revelation freed me at the right moment and the right time to do the most good.

“Our lives are not chance, things happen when they are supposed to. It is just up to us to be open to the possibility of what the lesson is and open to that chance when it comes, meeting a stranger that becomes a dear friend, helping a down and out guy get through a divorce because you’re a good hearted attorney and turns into a lifelong friendship. Thinking things are just chance closes you off to life and lessons even when those lessons may not be for you at all.

“I’m going to die finally one day in some epic fashion alone and in the middle of nowhere and I am so okay with it. Because somewhere somehow along the way there was a lesson to be passed along because of my life, all of our lives, it’s just not your place to know what that lesson was.

“Either that or this life is all horse shit and meaningless, but I don’t think it is. Being one of the few people to be alive who has experienced death, not near death, I don’t fear it because I know it, but I also don’t welcome it. The act of dying is beautiful for the person dying I know that may sound illogical or contrary to what you may see, while the pain leading up to death may seem too much and often is the actual part of dying is beautiful beyond words understand that last part please and if you’re struggling with grief about the loss of a loved one know they were at peace fully without pain as they transitioned to whatever is next.”

In the midst of this discussion, the reality is we will all die someday.



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My Boyfriend Is Upset with My Low Sex Drive

From the U.S.: My fiancee of 4 years is upset by my sudden lack of sex drive. I used to have a pretty high sex drive, but in the past year it plummeted completely. I suffer with Scoliosis pains, depression, anxiety and self esteem issues and take medication that further inhibits my sex drive.

I’m pretty alright with it, though my boyfriend is not. He absolutely hates it. He often trys to initiate it, and I’ll tell him no, only to have him immediately sulk or act angry and leave the room to ignore me. I’ve tried to suck it up and do it anyway, and I started crying in the middle of it. I don’t know what to do. I’m okay with my sex drive being almost non existent but it’s putting a lot of pressure on my relationship.

Thank you for writing. I’m sure you understand why he’s upset. From his point of view, your personal troubles have suddenly caused a major change in your relationship. He thought he was involved with a partner who is sexually attracted to him and who is excited to share sexual intimacy. It’s a reflection of his love for you and his attempt to be understanding that he hasn’t left you over this sudden change in your partnership.

You are absolutely right that the difference in your sexual desire is putting pressure on your relationship. The scoliosis has always been there so something else has caused the change in you.

I have to wonder if your depression and the drugs you are taking are what is making you “okay” with a low libido. SSRIs (Selective Serotonin Reuptake Inhibitors) that are commonly used for depression often cause a drop in sex drive. In fact, some studies have shown that as many as 50% of users of SSRIs suffer a major drop in their libido. I hope you will talk to your prescriber about whether some changes can be made in your medication (either the medication or the dosage or even the timing of when you take it) so you can reclaim that part of yourself.

A low sex drive is treatable. But you need to find a qualified couples therapist to work with. Ask your doctor for a referral to a local licensed couples therapist who works well with sexual and intimacy problems. The therapist will help you address your self-esteem problems and will help your partner learn ways to support you as you deal with them. A couples therapist can also provide a safe place to look at whether there is an underlying problem that has caused the two of you to be engaged for 4 years instead of marrying. It could be that the sexual problems are an outcome of something amiss in your relationship that the two of you either haven’t identified or have been too scared to address directly.

A crisis in a relationship can destroy it or be an important point of self-discovery and growth. You and your fiance have been together for four years. I hope you will give therapy a chance before you throw away a relationship that has been meaningful to you both until a year ago.

I wish you well.

Dr. Marie



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Saturday, 29 June 2019

Feeling Intimidated? You Can Overcome It

“There is a stubbornness about me that never can bear to be frightened at the will of others. My courage always rises at every attempt to intimidate me.” – Jane Austen

When you walk into a room where you know you’ll interact with, or be amongst, others whom you find to be intimidating, it’s not always easy to quash your fears and adopt the most appropriate behavior. After all, feeling intimidated is uncomfortable. It is, however, rooted in fear. Whether the intimidation is internal and has to do with your own thought processes, or external, having to do with the actions/behavior of others, you can learn to overcome it.

Prepare yourself ahead of time — so you’re not at a loss when dealing with an intimidating person.

Steeling yourself to be mentally tough can seem like good preparation for an upcoming interaction with someone who intimidates you, yet how do you do that effectively? An article in Inc. offered sound advice for just what to do in such a situation, keying in on several pertinent tips (which I’ve embellished a bit from personal experience):

  • You’re different from the other person. That doesn’t make him/her better than you.
  • Everyone is human, and we all make mistakes. While you may not know those of the intimidator, he/she has them.
  • Mentally go through your own positive attributes, accomplishments, traits and beliefs. You are not inadequate. You have much going for you.
  • Recall people who’ve reinforced your self-confidence in the past, as this can help lower your present stress level and give you the mental resolve to embrace this encounter.
  • Maybe this individual is not portraying who he/she really is at this moment. Perhaps another persona or attitude has taken over. If you get to know the person better, your perception of how intimidating he/she is may change.

How developing a keen mental edge can protect you from intimidation.

Research from the University of Lincoln that was reported in Science Daily on successful Premier League soccer players revealed that they developed their rare mental attributes — not being intimidated by others, dealing with criticism, confronting challenges after repeated failures — early. According to the research, those players who were mentally toughest were also more independent and took greater personal responsibility for their development. In addition, these highly successful young soccer players showed a fierce desire to learn, were strongly trusting of their coach, eagerly followed instructions, and constantly strived to improve.

A salient point about not being intimidated is to never fear making mistakes. Instead, readily accept challenges and challenging (often uncomfortable or difficult) situations, for when you learn to cope with personal limitations and work on overcoming weaknesses while playing to your talents, abilities and strengths, you’ll boost self-confidence in the process.

Countering public humiliation (“teaching by humiliation”) still needs work.

Medical school is extraordinarily difficult, and the environment is rife with instances of “teaching by humiliation.” A study published in Medical School Online used focus groups of medical students undergoing clinical rotation at the University of Washington School of Medicine and identified emergent themes from qualitative analysis of their responses. Students defined “public humiliation” as that which was “negatively, purposefully induced embarrassment.” Risk factors for public humiliation included the teacher’s tone and intent, in addition to the situations occurring publicly to patients and during surgical/medical procedure. The purpose of the study was to investigate and define public humiliation in the setting of medical student mistreatment, which researchers said is an “enduring problem in medical education.”

A 2015 study published in the Medical Journal of Australia sought to obtain a contemporary understanding of the experience of “teaching by humiliation” that Australian medical students underwent. Students reported experiencing or witnessing teaching by humiliation (74 percent and 83 percent, respectively) during adult clinical rotations. They said the behaviors that were humiliating and intimidating were “mostly more subtle than overt and included aggressive and abusive questioning techniques.” Researchers noted that such practices need to be eradicated, given evidence of how detrimental they are to both the students’ ability to learn and their mental health, not to mention dissonance with the formal professionalism curricula.

While most people aren’t necessarily subjected to public humiliation by teachers, those of us who have this kind of experience are keenly aware how much it erodes belief in yourself and your abilities, as well as hampers your desire to continue to seek knowledge. That said, if you do become humiliated by a teacher — or a supervisor, co-worker, family member, neighbor or friend — do your best not to internalize the humiliation. It isn’t you that’s at fault, but the one perpetrating the humiliation. In medical, academic and other rigid, bureaucratic institutions, such outdated behavior often goes unchallenged, even though it urgently needs changing.

5 Key Takeaways

Well-meaning advice on what to do when you’re being humiliated is good to review, although finding the courage to be assertive and put some of it into practice may still be an uphill battle. After all, who hasn’t suffered the bitter sting of rebuke from a person of authority, whether by a parent or teacher or someone else generally held in high esteem? These tips may offer some solace and serve as a go-to guide on how to keep your sanity and your sense of motivation.

  • Stop worrying (or caring) about what others think — and what they say about you to your face. Here, it’s important to acknowledge your own ego, for you’re likely afraid other people will see your flaws and call you out on them. You simply cannot keep this up, because accumulated worry will drag you down, sap your energy and cloud your decision-making.
  • Never give others permission to intimidate you. No one can intimidate you unless you allow it to happen. They may bluster, shout, criticize and complain, even tell you that you’re worthless, but unless you accept this assault, you won’t be intimidated.
  • Eliminate (or drastically curtail) saying “I’m sorry” for everything. You have nothing to apologize for (unless you do, in which case a heartfelt apology is likely enough to get you past the incident, along with a fervent resolve not to repeat the transgression).
  • Remember that you have value – always. This is vitally important for you to keep in mind, for others may not acknowledge your value. As often happens in the case of intimidators, they refuse or fail to recognize your value. You are the one who knows your true value, so hold onto that recognition.
  • When you enter a room where you’ll be in the presence of intimidating others, act like you belong there. It may feel like you’re putting on a show, yet standing tall and striding forth with confidence will help you navigate this awkward and potentially embarrassing situation. By standing tall, you’re also helping yourself breathe, which helps quell butterflies and bolsters self-confidence.
  • You are always enough. In any circumstance or situation, no matter who you interact with, how long or why, there is nothing missing from you as a human being. You are not deficient or stupid or incompetent, no matter what others who seem intent on ill-will may say.
  • Practice being assertive, as this skill will go a long way towards giving you the self-confidence to deal with any situation where you feel intimidated.


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Why Some People are Naturally Attracted to Narcissists

After her second failed marriage, and several dysfunctional relationships in between, Jamie began to see a pattern. She would fall quickly and deeply into the new relationship eagerly believing that...

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Do I Have Depression?

I’ve gone through a lot in my life it’s never been to a point where I can reflect and begin to worry. But ever since I stopped smoking weed a few years back due to smoking-induced panic attacks/anxiety I feel as if everything has changed. I feel like pre-existing anxiety got worse (social/general) I can’t get out of bed till like 4 pm I lose all my drive I cant sleep I get sad and constantly reflect and think. This goes away for a time and I begin to go back to usual but then it comes back I know having a purpose helps but when I got a job a few months back I felt better than ever and as if everything was great and then all the sudden it came back not sleeping, anxiety, sadness, avoidance having no drive etc. I’ve noticed this for a while but it’s only till recently I’ve really noticed this starting to affect me. As a side note social anxiety really affects me I regularly chew gum because when I get anxious my lips start to shake uncontrollably and I go into a panic because I feel as if I look crazy. I know this seems all over the place but it’s hard to summarize a lot of the things I’ve experienced the last two years and I’m looking forward to hearing someone’s point of view. (From Canada)

I think you are asking a good question. Whenever we look at a pattern of behavior and ask ourselves if it is serving us well or if it is a collection of symptoms that point toward a label identifying our pain, I think this is important self-reflection. Whatever the answer the question is a good, important one.

The best place to start is with an understanding of how depression is classified. Depression symptoms can vary from mild to severe and can include:

  • Feeling sad or having a depressed mood
  • Disengaged, with a loss of interest or pleasure in activities once enjoyed
  • Changes in appetite (weight loss or gain unrelated to dieting)
  • Insomnia or sleeping too much.
  • Loss of energy or increased fatigue
  • Anxiety-related physical activity (e.g., hand-wringing or pacing) or slowed movements and speech (actions observable by others)
  • Loss of meaning or purpose, feeling worthless or guilty
  • Difficulty thinking, concentrating or making decisions
  • Thoughts of death or suicide

From what you’ve written it seems like smoking weed was a type of self-medication that helped to mask the symptoms. Now that it is gone they have re-emerged. I think what makes the most sense for you is to make an appointment with a psychiatrist, psychiatric nurse practitioner, or clinical psychologist. The first two can do an evaluation and screening for depression and make recommendations for medicine. A clinical psychologist can offer an evaluation that can help make a definitive diagnosis.

In the meantime, you can take this assessment tool here at PsychCentral and learn more about depression here.

Wishing you patience and peace,
Dr. Dan
Proof Positive Blog @ PsychCentral



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Do I Have Depression?

I’ve gone through a lot in my life it’s never been to a point where I can reflect and begin to worry. But ever since I stopped smoking weed a few years back due to smoking-induced panic attacks/anxiety I feel as if everything has changed. I feel like pre-existing anxiety got worse (social/general) I can’t get out of bed till like 4 pm I lose all my drive I cant sleep I get sad and constantly reflect and think. This goes away for a time and I begin to go back to usual but then it comes back I know having a purpose helps but when I got a job a few months back I felt better than ever and as if everything was great and then all the sudden it came back not sleeping, anxiety, sadness, avoidance having no drive etc. I’ve noticed this for a while but it’s only till recently I’ve really noticed this starting to affect me. As a side note social anxiety really affects me I regularly chew gum because when I get anxious my lips start to shake uncontrollably and I go into a panic because I feel as if I look crazy. I know this seems all over the place but it’s hard to summarize a lot of the things I’ve experienced the last two years and I’m looking forward to hearing someone’s point of view. (From Canada)

I think you are asking a good question. Whenever we look at a pattern of behavior and ask ourselves if it is serving us well or if it is a collection of symptoms that point toward a label identifying our pain, I think this is important self-reflection. Whatever the answer the question is a good, important one.

The best place to start is with an understanding of how depression is classified. Depression symptoms can vary from mild to severe and can include:

  • Feeling sad or having a depressed mood
  • Disengaged, with a loss of interest or pleasure in activities once enjoyed
  • Changes in appetite (weight loss or gain unrelated to dieting)
  • Insomnia or sleeping too much.
  • Loss of energy or increased fatigue
  • Anxiety-related physical activity (e.g., hand-wringing or pacing) or slowed movements and speech (actions observable by others)
  • Loss of meaning or purpose, feeling worthless or guilty
  • Difficulty thinking, concentrating or making decisions
  • Thoughts of death or suicide

From what you’ve written it seems like smoking weed was a type of self-medication that helped to mask the symptoms. Now that it is gone they have re-emerged. I think what makes the most sense for you is to make an appointment with a psychiatrist, psychiatric nurse practitioner, or clinical psychologist. The first two can do an evaluation and screening for depression and make recommendations for medicine. A clinical psychologist can offer an evaluation that can help make a definitive diagnosis.

In the meantime, you can take this assessment tool here at PsychCentral and learn more about depression here.

Wishing you patience and peace,
Dr. Dan
Proof Positive Blog @ PsychCentral



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The Simple Question That Helps Fight Depression (M)

A question that can help control negative emotions.

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Stop Micro-Managing and Start Leading

“The best executive is one who has sense enough to pick good men to do what he wants done, and self-restraint enough to keep from meddling with them while they...

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This Weight Loss Technique Works 8 Times Faster

People lost 8 times as much weight without any dietary or physical activity advice.

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Military Culture and the Effective Treatment of Military Personnel, Part 3

In my last column, “Military Culture and the Effective Treatment of Military Personnel: The Hierarchical Class System,” I discussed how status and class were core aspects of the military culture...

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Intro to Dual Diagnosis for the New Therapist

When I was newly licensed and newly in private practice, a patient told me at intake he had to have therapy before he could be granted visits with his young...

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Psychology Around the Net: June 29, 2019

Time to dive into this week’s Psychology Around the Net, where we’ve got the latest on responding to teen emotional outbursts, whether the bystander effect is real, why being judgmental is harder on you than your target, and more.

How to Respond to Teens’ ‘Emotional Eruptions’: During a panel hosted by the Aspen Institute and The Atlantic earlier this week, clinical psychologist and author Lisa Damour explained that the same parents who calmly reassure their toddlers they’re going to be fine after skinning their knees often forget to offer the same reassurance to their teenagers — teens who often feel “completely swamped” and confused by their emotions.

Bystander Effect: Famous Psychology Result Could Be Completely Wrong: The “bystander effect” (sometimes called “bystander apathy”) states that individuals are less likely to try to help a victim when other people are around; the more people who are around, the less likely it is that one of them will try to help. Proposed reasons for the bystander effect include feeling less responsibility when others are around, fear of acting inadequately when being observed, and not seeing the situation as an emergency if no one else is taking action. Now, Richard Philpot at Lancaster University and colleagues question whether the bystander effect is actually real. After reviewing surveillance footage of violent situations in the UK, the Netherlands, and South Africa, they found that at least one person (but usually several people) intervened and tried to help in 90% of the cases. They also found that the likelihood of people intervening increased with the number of bystanders, which contradicts the definition of the bystander effect.

People’s Motivations Bias How They Gather Information: New research reported in PLOS Computational Biology suggests people will stop gathering evidence earlier once the data supports the conclusion they want than when the data supports the conclusion they want to be false.

Can Facebook Improve Your Mental Health? That’s a question that doesn’t often have a positive answer. However, a new study out of Michigan State University finds that regularly using the internet, and social media, could improve mental health among adults, as well as fight off psychological distress like anxiety and depression. Keith Hampton, professor of media and information at Michigan State University, says that an explanation for this surprising result could be that, until now, much of the research on the subject has been on youth and college students — not adults. The effects could be explained by life stages and not technology use.

For the Judgy Among Us: 6 Things That Happen Every Time You Judge Someone: Unless it comes with a black robe and gavel, being judgmental isn’t a good look for anyone — especially when it steals your opportunity to experience joy, keeps you focused on the past, and is basically a coward’s move.

Austerity and Inequality Fueling Mental Illness, Says Top UN Envoy: During an exclusive interview with the Guardian, Dr. Dainius PÅ«ras, Special Rapporteur on Health for the United Nations, states taking measures to address inequality and discrimination would go a much longer way toward combating mental illness than the emphasis on therapy and medication we’ve had over the past 30 years. Says Dr. PÅ«ras: “This would be the best ‘vaccine’ against mental illness and would be much better than the excessive use of psychotropic medication which is happening.” This comes on the eve of the doctor’s report on the right of everyone to the enjoyment of the highest attainable standard of physical and mental health.



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How Do I Find My Voice Again?

From a woman in the U.S.: I left an emotionally abusive relationship a year ago. It has left tremendous damage mentally. My ex may be a narcissist but this is not diagnosed. Through my thirteen years with him I formed into this very submissive, people-pleasing person. I had the tendencies to please people before him but after him it is the most noticeable, in my opinion, trait about me.

I am dating a man who has very deep insecurities and they are triggered by my actions. I try to voice my opinions but his anger always stiffles any will to voice them. I know if I had not been so damaged this could be manageable. The good thing about this man is he really is trying to control these insecurities. He tries to rationalize them before allowing them to materialize. But just like any project, it will take time.

I don’t know what to do. This affects almost every aspect of my life. I have a huge fear to voice any opinion or feeling to anybody. I literally feel myself lock up if a tone is raised, even an excited one, if that makes sense.

I am not sure what I can do to move forward to feeling like a whole person again.

Thank you for writing. I’m sure that recovering from the abusive relationship has been difficult. It doesn’t surprise me that you are having difficulty finding your own voice again. You are not at all alone. It is often the case that women who lived with an abuser learned to never say or do anything that could set him off. Sadly, it becomes an engrained way of being.

I usually suggest to women like you that they not try to be in any relationship until they have done more healing work. People who have been so beaten down are very vulnerable to choosing another controlling person. In your case, though, your new partner is also  working on himself. He recognizes that his insecurities are a problem and that his frustration and anger with you are inappropriate and harmful. The two of you might be able to support each other in your healing.

Your relationship is an example of what is called a complementary one. Such relationships can be positive or negative. In a positive complementary relationship, each person’s behaviors “complement” or support the other’s in the best interests of the relationship. In negative complementary relationships, each person’s anxieties and behaviors trigger the other’s and the relatiosnhip is eroded.

I’m guessing that you and your boyfriend are attracted to each other at least partly because you each sympathize with someone who is working on a difficult personal project. But it is those very projects that get the two of you into a negative complementary cycle. It can start with either one of you: Cycles are like that. They are circular. His anger makes you go underground. When you go underground, it sets off his insecurities – which makes him angry and so on and so on.

This is a cycle that can be very hard to break. I doubt you can do it without a therapist’s support. You both probably need new tools to recognize and “catch” it when the cycle starts as well as some techniques for interrupting the cycle. With commitment to the project, it can be done. The support of a therapist who can give you some concrete tools as well as rehearsals for using them is often very helpful.

I wish you well.

Dr. Marie



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Friday, 28 June 2019

How to Manage Anxiety During Periods of Transition

We might find ourselves going through a transitional process when we are traveling, moving homes, in-between careers, in-between relationships or simply searching for greater meaning or purpose in our lives and if this transitional process is acknowledged and navigated correctly it can result in significant growth and the transformation of our whole Self.

There is a period in which something has come to end, yet the “new” has not yet begun. During this space we may experience discomfort, a sense of chaos, disharmony and intense emotions such as fear and anxiety. This is because the structures in our environment and our usual routines which stabilized us and helped us to feel grounded have dissolved away. This have left a void and an expansive space of the unknown.

Within this void we fear not knowing where we are and what is going to happen next. We want to quickly ground ourselves and find a sense of security or comfort. We may rush into the next career, the next relationship or try and “fix” what we feel is in turmoil before us. Yet, it is important not to rush into the next stage of our transition or to try and “fix” this stage we’re in. We also shouldn’t turn away from the fear or anxiety that comes with this period of time as there is a huge amount of learning that can take place when we sit with the discomfort we are facing.

We experience change every day. Nothing in life is static and nothing ever stays the same. However, a significant life transition is a process that goes beyond these usual day to day changes. A transition is an internal psychological and spiritual process which may be caused by shifts in our external environment, but it may also be triggered by an indescribable and intuitive need to transform our entire way of being. As Psychosynthesis Coach Barbara Veale Smith states in “Seeing through Separation & Embracing Unity”:

a dawning awareness of the need for change arises, either suddenly or over time, which becomes known…through an impulse or desire, a thought, feeling, intuitive understanding, sensation or image

If you are going through period of transition where you feel fearful and anxious, here are some techniques and mindful exercises you can try to stabilize and feel more grounded during this time.

First, make sure to take care of your needs during this time. You might need to spend more time alone to process and reflect on the transition and changes that are going on. If this is the case, make space for this and don’t force yourself to be “OK”. You probably need to be more gentle with yourself than usual. Do things which you consider to be acts of self-care — such as going for walks in nature, attending yoga classes, exercising, having massages or simply take part in the hobbies and activities that you know fulfill you.

Find ways to form structures around yourself that ground you. If you are seeking connection rather than being alone then reach out to friends or make connection with people which will help you to feel a sense of belonging. Form a routine and find activities or events to go to which will also nourish you.

Stay with the sense of fear you are experiencing and don’t try and force it away. Make time each day to meditate so you can sit with your emotions. A mindful exercise I find really helpful is locating the fear in your body. What is the physical sensation of this fear? Communicate with it and ask it why it is present. Be compassionate towards it and welcome it into your body. Every emotion you experience is trying to support you in some way, and this is also the case with the fear and anxiety you might be experiencing now.

You can also meditate and work to ground yourself using a guided visualization. For the visualization you connect with the energy of the earth to help ground and support you during this transitional time. You imagine roots going into the earth from the base of your spine or the area of your body that is in direct contact with the ground. Notice how these roots create a strong energetic connection with the earth and also become aware of how you are being fully supported and held by the physical ground below you.

With this practice you are able to maintain a centered and firm presence despite external events that might be challenging.

When you’re going through a transition it might feel like so many things in your life have come to an end, and there is even a tendency to question your very sense of self. Remember that although there have been many shifts, there are still many constants running throughout your life — friends, family and your core Self that are supporting you through this time.

Look for the deeper meaning behind your experience. Even if you can’t make sense of it right now remember that every period of transition is a catalyst for growth and healing. Perhaps your transition is giving you the space to sit, to rest and heal. It might feel like you need to rush forward, but if you have been given an opportunity to take “time out” then make the most of this time and know it is OK to rest.

If you feel the opposite and that everything is actually in a state of chaos, then perhaps you’re still in the earlier stages of your transition and things have not calmed down yet. Know that things will begin to settle and this time of turbulence is allowing things to come to the surface and break open, so that deeper healing and transformation can take place.

Try the mindful exercises mentioned here and make sure to establish a routine for yourself. Remember that every day is different and this is especially the case during times of transition — so connect with what you need on each day and be guided by the intuition of your body. Stay present with each moment, and you will soon reach a new stage on your journey.



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Paranoia About Schizophrenia

I am a 17-year-old male. I have developed major anxiety and panic attacks since making bad choices with marijuana and have been living with it for the past year and a half.

Initially i became obsessed with developing a brain tumour that lasted for months and that only subsided after MRI scans cleared me. I then became obsessed that i was suffering from Alzheimers disease that lasted several months as well that only subsided recently.

Now though i have become obsessed with the fact that i have schizophrenia. i have taken several schizophrenia tests online that all confidently say i dont have the illness. i do not hear voices or see things (hallucinations) and my speech, actions and memory are all normal.

However in the last 1-2 months i believe that when im out at night that someone has poisoned my food or that someone will put a spell on me. I know these thoughts are not normal however i cant seem to rid them.

No one has noticed anything except for abit of anxiety at nightime when i go out or when im stuck at home. Please help me.

Hopefully, you have stopped smoking marijuana. Marijuana is much more potent than it used to be. In the early 1990s, for instance, the average THC content was approximately 3.7%. A recent analysis of marijuana being sold in Colorado determined that the average THC content was 18.7%. The same might be true elsewhere. One expert featured in the Washington Post even noted that “underage kids have unbelievable access to nuclear-strength weed.” Because of this, there’s been a notable increase in the number of calls to poison control centers and visits to emergency rooms.

The National Institute on Drug Abuse (NIDA) survey report indicates that in 2018, approximately 11% of eighth graders and 36% of 12th graders had used marijuana. About 6% of those 12th graders reportedly smoked marijuana on a daily basis making it the most widely used illicit drug in the 44-year history of the survey.

Many teens consider marijuana safe or less risky than alcohol or other types of drugs. It’s a perception not based on fact. Higher potency levels make it more dangerous for adolescents. Though it can be useful in the treatment of some conditions involving pain, and others such as glaucoma, there are hazards in its use.

Developmental issues are also a factor. Studies show that the brains of teenagers are not fully developed until about the age of 25. Using mind-altering drugs when the brain is already in a vulnerable state is risky. Studies thus far indicate that it negatively effects executive function, memory, attention span, concentration, and IQ levels. Generally speaking, it is a drug that should be avoided by adolescents.

Psychologically healthy people don’t feel the need to use mind-altering substances. In order to protect one’s psychological health, it would be best to avoid all mind-altering substances.

Your situation is not unlike that of many teenagers. I receive many letters from people describing the same type of situation you have described. They too are struggling with the aftereffects of marijuana use. People often underestimate how their using drugs will negatively affect their psychological health.

It sounds as though you have anxiety. Anxiety is highly treatable with medication and psychotherapy. It seems to be the source of your problems. If you’re willing to consult a mental health professional, they can help you. It would be very wise to do so.

Understandably, you might be worried about getting into trouble if you were to admit to a mental health professional that you used drugs but you don’t have to worry about that. They might advise you to avoid using drugs but they’re not going to turn you into the police or tell your parents. They will be focused on your health, well-being and finding a solution to your anxiety.

To assess your symptoms, they will be collecting information. This includes things such as: how your symptoms manifest, how long you have been experiencing them, how you react to them, and related questions. The goal of collecting data is to understand the nature of this problem. It will assist them in determining a diagnosis. Treatment recommendations will likely include either medication and or psychotherapy. Once you begin treatment, your anxiety should dissipate. You should begin to feel better and more relaxed.

In the meantime, try to resist the urge to research the disorders that you fear having. It will likely only increase your anxiety levels. Giving in to anxiety often causes it to increase. You don’t want to make it worse if you can help it. Try to stay grounded in reality. That can be difficult, especially with heightened levels of anxiety, which is why you should seek professional assistance. They can help you. They will know what to do because they treat cases like this all of the time. Hopefully, you will take this advice and consult a mental health professional. Good luck and please take care.

Dr. Kristina Randle



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Best of Our Blogs: June 28, 2019

I have a theory. I think the thing that makes us thumb through our pantry, stand staring into our fridge and scroll through social media are all coming from that deep well of emptiness and an overriding need to fill it.

Just because we’ve been working on our stuff for years doesn’t mean there won’t be times when it’ll trigger that pain. Maybe it’s something on the news or a conflict with a friend. But there we are again empty and numb as ever wanting to temporarily fix that pain.

I’m telling you this because this is my last post and if there’s anything I want to leave you with it’s this. Self-growth is a lifelong process. Falling down doesn’t mean you can’t get back up again. Losing your temper. Being full of rage. Eating a little too much. Spending too long on Instagram. Shopping more than you can afford. These are stumbling blocks. These are not signs that you are a failure or that your recovery didn’t mean anything.

It’s just what it is-normal.

The mountain just gets higher the more we climb. Those of us who read blogs like Psych Central may feel the pain and struggle more than others because we care so much about our emotional wellness. We don’t want to just live a superficial life. We want to heal and healing takes lots of winding turns and falls. So if you’re reading this, know this truth. You are brave. You are courageous because you’ve already survived what you’re most afraid of. And because of that you can get back up again.

I started here almost ten years ago. In that time, I’ve grown, took steps back, sidestepped and moved forward ever so slightly. Reading these posts have been like guideposts, validating my own personal path and reminding me that I’m not alone.

I don’t know your specific stories, but I like to think you’ve been here with me. First as a newbie grad student and freelance writer, and now with all the knowledge and experience that these posts bring. Signing off dear readers. Much love, peace and healing.

How to Feel Your Feelings When You Were Never Really Taught
(Weightless) – You feel disconnected from your emotions. These seven creative prompts will invite you to tune back into yourself.

10 Cognitive Restructuring Techniques For Greater Happiness
(Reaching Life Goals) – If you’re struggling right now, this post will give you the tools to transform your thinking and consequently change your life.

Crafting Provides Cross-Body Therapy Which Helps Mental Health
(Crafting to Heal) – People coping with physical and mental illness can benefit from creating new pathways in the brain. This surprising craft may be a short and long-term solution.

“Why Am I So Angry About My Childhood?”: A Key Question for the Unloved Daughter
(Knotted) – Anger is one of the things you’ll feel on the path towards mourning the mother you never had.

What is Verbal Abuse?
(The Exhausted Woman) – Here are seven ways verbal abuse can appear in your life.



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Therapy Versus Coaching: Why Do the Differences Matter?

You may be considering getting help with some concern areas in your life. So, you begin to do some research for a helping professional. You will likely run into many different options including therapists and coaches. But what is the difference between therapy and coaching? How do you know which is right for you? 

Objective

To begin with, the purpose or objective of both therapy and coaching are similar. They both work to support growth and wellness. Therapy, or counseling, though, helps people address and solve problems. Additionally, counseling has a goal to help people find healing from trauma, mood disorders, substance abuse, and more. Alternatively, coaching’s goal is to help people who are overall already mentally healthy achieve their personal goals, stay motivated, explore options, change mindsets, and overcome obstacles.  

Setting

A key tenant in therapy is the ability to form a strong working relationship, or therapeutic alliance, between the therapist and client.  This means that you believe your therapist wants to help you and feel comfortable opening up and sharing with them. As such, it is important for the therapist and client to be able to see each other face to face.  With technology advancing, online counseling has been growing exponentially, as it offers a nearly identical ability to see each other face to face, just through a video portal. The reason that the face to face component of counseling is so important is that it is vital for the therapist to be able to attend to the client’s nonverbal communication as much as their verbal communication.  Much can be lost without being able to visually see a client’s posture, facial expressions, or dress/attire. In comparison, coaching often occurs over the phone without the option for a face to face interaction. For coaching, since the primary task is to help clients focus on reaching goals, and less on the emotional component of their concerns, this telephonic communication is sufficient.  

Credentials

One of the starkest differences between therapists and coaches is the training involved in the respective professions.  Therapists typically require, at minimum, a Master’s Degree in the Counseling field. In addition, they require a licensure in the field of counseling.  Licensure is achieved by providing a required number of hours of counseling while receiving supervision by an already licensed counselor. Finally, therapists receive licensure monitoring by a board in the state they live in and require continued education to maintain their knowledge and credentials in the field.  

On the other hand, coaches are not required to hold any licensure, certification, or specific degrees.  As such, they should not be diagnosing or treating mental illness or substance use disorders.  

Treatment Offerings

A therapist is a trained, licensed professional who is able to formulate a treatment plan to help you reach your goals and find healing.  Therapists are expected to use evidence-based techniques amidst their treatment of your concern areas. Alternatively, a coach is not providing actual treatment.  Instead, they will create a plan with you with the primary objective of reaching a specific pre-set goal.  

Ethics

Given therapists are required to hold licensure in the field of counseling, they are also expected to follow strict ethical guidelines and can be sanctioned if they are found to not follow expected ethical codes.  These ethical guidelines include very specific rules about how they maintain their client’s confidentiality, i.e., how they maintain their client’s privacy. Ethical guidelines for counselors also outline important rules regarding how to have and maintain appropriate boundaries with clients.  For instance, there are specific rules prohibiting having a relationship with a client outside of the typical counseling dynamic. These ethical guidelines are meant to ensure the safety and welfare of clients. 

Differently, coaches do not have any ethical guidelines they are required to follow.  Because of this, there is no overseeing body giving guidance to coaches regarding boundaries or confidentiality.  

Styles

When you engage in therapy, you should expect your counselor to provide ongoing support to you throughout the process of counseling.  Your counselor will be working from the mindset of helping you to find healing from your concern areas. They do this by guiding you to the point of recovery from your symptoms so you can feel relief and betterment in your life.  Counselors typically believe the path to recovery and wellness is by developing healthy emotions and relationships. Counselors help clients learn new skills to get to the goal of wellness. Counseling is often less focused on visible, easy to see results.  Instead, counseling can be geared to help someone focus on more existential goals, such as feeling more whole, feeling more purposeful, or functioning better as a person.  

A coach is encouraging and motivating, typically envisioning their client as someone who is already whole.  What this means, is that coaches believe their client already possesses the needed skills to reach their goal.  Instead their focus, which impacts the style of their coaching, is to help their client get results.  Their style is very strategic to help their clients build healthy patterns to get them to their goals.  Therefore, a coach is more so focused on identifying what their client is meant to do, rather than how they feel.  The coach is mainly providing accountability and empowerment to help the client reach their goal. 

Concern Areas

Finally, we have outlined the major differences between a therapist and a coach. So now, how do you decide which helping professional is right for you? Both therapists and coaches serve important roles in helping people with their struggles. Still unsure whether you should see a therapist or a coach? It all depends on what issues you want help with.

When to look for a Therapist

  • Depression (sadness, reduced interest in activities, change in appetite or sleep, loneliness or withdrawal, thoughts of death)
  • Anxiety (racing thoughts, rapid heartbeat, excessive worry, panic)
  • Sleep problems
  • Relationship concerns
  • Stress from a traumatic experience
  • Grief after a loss
  • Improving life satisfaction
  • Feeling overwhelmed with life stressors
  • Parenting struggles
  • Substance abuse

When to look for a Coach

  • Identify ways to advance at work
  • Determine a preferred career path
  • Exercise goals
  • Nutritional changes
  • Smoking cessation
  • Educational guidance
  • Day to day organization
  • General goal setting

Getting assistance from a professional you trust can help you find relief from whatever concern areas you are struggling with.



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The Worst Attachment Style For A Relationship (M)

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Growing Up in the Shadow of a Narcissist

Marie’s first response to her therapist when asked about her childhood was “It was fine, my dad was perfect”. Now, this statement is gold for a therapist and begs to...

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Perception as controlled hallucination - predictive processing and the nature of conscious experience

I've now read several times through a fascinating Edge.org conversation with philosopher Andy Clark. I suggest you read the piece, and here pass on some edited clips. First, his comments on most current A.I. efforts:
There's something rather passive about the kinds of artificial intelligence ...[that are]...trained on an objective function. The AI tries to do a particular thing for which it might be exposed to an awful lot of data in trying to come up with ways to do this thing. But at the same time, it doesn't seem to inhabit bodies or inhabit worlds; it is solving problems in a disembodied, disworlded space. The nature of intelligence looks very different when we think of it as a rolling process that is embedded in bodies or embedded in worlds. Processes like that give rise to real understandings of a structured world.
Then, his ideas on how our internal and external worlds are a continuum:
Perception itself is a kind of controlled hallucination. You experience a structured world because you expect a structured world, and the sensory information here acts as feedback on your expectations. It allows you to often correct them and to refine them. But the heavy lifting seems to be being done by the expectations. Does that mean that perception is a controlled hallucination? I sometimes think it would be good to flip that and just think that hallucination is a kind of uncontrolled perception.
The Bayesian brain, predictive processing, hierarchical predictive coding are all, roughly speaking, names for the same picture in which experience is constructed at the shifting borderline between sensory evidence and top-down prediction or expectation. There's been a big literature out there on the perceptual side of things. It's a fairly solid literature. What predictive processing did that I found particularly interesting—and this is mostly down to a move that was made by Karl Friston—was apply the same story to action. In action, what we're doing is making a certain set of predictions about the shape of the sensory information that would result if I were to perform the action. Then you get rid of prediction errors relative to that predicted flow by making the action.
There's a pleasing symmetry there. Once you've got action on the table in these stories—the idea is that we bring action about by predicting sensory flows that are non actual and then getting rid of prediction errors relative to those sensory flows by bringing the action about—that means that epistemic action, as it's sometimes called, is right there on the table. Systems like that cannot just act in the world to fulfill their goals; they can also act in the world so as to get better information to fulfill their goals. And that's something that active animals do all the time. The chicken, when it bobs its head around, is moving its sensors around to get information that allows it to do depth perception that it can't do unless it bobs its head around...Epistemic action, and practical action, and perception, and understanding are now all rolled together in this nice package.
An upshot here is that there's no experience without the application of some model to try to sift what is worthwhile for a creature like you in the signal and what isn't worthwhile for a creature like you.
Apart from the exteroceptive signals that we take in from vision, sound, and so on, and apart from the proprioceptive signals from our body that are what we predict in order to move our body around, there's also all of the interoceptive signals that are coming from the heart and from the viscera, et cetera...being subtly inflected by interoception information is part of what makes our conscious experience of the world the kind of experience that it is. So, artificial systems without interoception could perceive their world in an exteroceptive way, they could act in their world, but they would be lacking what seems to me to be one important dimension of what it is to be a conscious human being in the world.


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