Outlaw Therapy

Much like my right eye in this pic, unwanted intrusive thoughts can be lurking and scary to manage. While therapy can help, I strongly believe many people benefit from being given multiple resources to help them better understand intrusive thoughts. This is one resource I recommend to help with understanding thoughts, myths about thoughts, counter-productive tactics, and the usefulness in observing and letting go of the “sticky” disturbing thoughts. (“Overcoming Unwanted Intrusive Thoughts” by Sally M. Winston, PsyD and Martin N. Seif, PhD)

This is important. Familiarity is comforting. But growth is found in that which is new and unfamiliar. You can be scared, but do it anyway. Go out while you are able and learn about humanity and yourself. Return home to share what you’ve learned and seek comfort to recharge. Then go out again. Rinse and repeat.

Art Therapy: useful in healing emotional injuries, increasing understanding of self and others, developing capacity for self reflection, reducing problematic symptoms of distress, altering behaviors and thinking patterns (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804629/), and not to mention sometimes fun. Ease of engagement can foster connection, security, and sense of mastery and pride. This is my piece from a session yesterday...which I quite love and will associate to the connection made in that space of time with that client.

Your presence truly is the best gift you can give others. We all know what it feels like to be rushed. And rushed over by others. During this typically busy season, try a few of these ideas out and see what happens:
1. Listen...really listen. Give your full attention instead of waiting or silently preparing your next words. Be curious, even if you've heard the story a 100 times and see if you can't learn something new. Also, talk, don't tech. Maybe post your pictures when the gathering is over.
2. Try your best to drop your judgments. It's a stressful time (day, month, year, era) and it's just so much more pleasant when we don't have to explain or justify why we feel what we do. Let others off the hook you don't want to be on either.
3. Pay attention to the details. This is a sure fire way to slow yourself down if you're feeling rushed. Use all your senses here. Challenge yourself to really focus on details discovered through each sense. While you're at it, go ahead and compliment someone on a newly noticed detail (i.e., strength of a warm fire, delicious smell of what's in the oven, peaceful sound of the music selection, careful placement of the ornaments, refreshing taste of the eggnog....ok, I've possibly gone a little too far for some, but you get the idea).
4. Enjoy or start a new tradition. Traditions are special because they typically happen once a year and inherently invite us to be present.
5. Don't compare this year. 2020 is in a league of its own. It can be easy to get down about this year not going as well as past years or how we'd hoped it would go. We may have given more gifts and seen more people last year, just try to let it go. Your time with loved ones (be it 1, 5, or on zoom) is special...if you just Let It Be.

Wait, is this a therapist telling you not to go to therapy!?! Well, not exactly, but quite possibly. While I believe in the power of traditional therapy, I know there are many other powerful tools out there that can work. So look, traditional therapy is NOT for everyone. Traditional therapy is NOT available or accessible to everyone. So, here's a good list of alternatives to supplement or complete your therapeutic healing if traditional therapy doesn't work or feel right for you. Be curious and find what works best for you!