Tag: repression

  • The Truth About Repressing Emotions: Lessons from a Child’s Meltdown

    The Truth About Repressing Emotions: Lessons from a Child’s Meltdown

    “Cry as often as you need to. It’s the all-purpose healing balm of the soul.” ~Karla McLaren, The Language of Emotions: What Your Feelings Are Trying to Tell You

    A few years ago, a good friend invited me to his six-year-old daughter’s birthday party.

    As I walked through his front door, I was greeted by the cheerful sound of children running around, their tiny feet pounding on the hardwood floor as they expertly avoided the table full of gifts in the living room.

    Their parents looked just as excited, many enjoying the opportunity to finally have adult conversations (even if they were interrupted by their little ones every few minutes).

    My friend’s daughter was particularly thrilled on her special day.

    At one point, she bounced down the stairs, holding a giant helium balloon shaped like an exotic parrot. She tied the string to her hand and paraded it around proudly, followed by a swarm of children pleading to hold it for “just a few minutes.”

    By this time, most guests had moved to the backyard to enjoy the sunny weather. I was chatting with a friend on the porch, observing the celebration in full swing, when suddenly I heard a scream.

    I turned to see what all the commotion was about. To my surprise, I saw the coveted parrot balloon gently floating away, its bright colors dancing defiantly against the clear blue sky. And directly below it was my friend’s daughter, having a full-blown six-year-old meltdown.

    Undeterred, my friend went over to the middle of the backyard where his daughter was standing and brought her back to a quiet area on the porch next to where I was sitting.

    I wanted to give them privacy, but the mediator in me was secretly glad to be able to overhear how he would handle this predicament. I was used to dealing with adults in conflict. That said, I had minimal experience with six-year-old meltdowns.

    I listened intently as he leaned over and gently said to her, “You’re upset, and that’s okay. You can be upset, but not here because we have guests at home. Why don’t you go upstairs to your room? You can be as upset as you want there. Would you like me to come with you and cuddle with you?”

    His daughter stopped wailing, sniffed a couple of times, and shyly nodded yes to her father’s offer.

    The guests, though well-intentioned, were only fueling her distress with their anxious glances and nervous energy. In that moment, it was clear he wasn’t just trying to keep the party running smoothly. He was also focused on ensuring his daughter had a calm, private space to decompress, away from the crowd’s well-meaning but overwhelming concern.

    My mouth was hanging open at this point.

    You see, I grew up with the well-intended message that I should not feel certain emotions. “Don’t be upset” and “Don’t cry” were common phrases in my family. This taught me that emotions were something to be ashamed of rather than embraced.

    Instead of processing my emotions, I seem to have built up an internal archive of unacknowledged feelings. As much as I hoped they would magically disappear, they have stuck around, cluttering my psyche and seeping out at the most inopportune moments. I suspect many of us grew up with this type of messaging—well-meaning but emotionally restrained.

    I wonder if, in that process, we learned to silence the very parts of us that make us human.

    I used to blame my parents for denying me the ability to process my emotions effectively. I would ruminate in frustration, Why didn’t they encourage me to express myself? Why was sensitivity met with so much discomfort?

    But now I realize that’s a very one-sided view of things.

    My parents’ struggles ran much deeper than mine. They fled their home country as refugees, with nothing more than $200 in their bank account and the weight of survival on their shoulders. There wasn’t time for this thing we now call “emotional well-being.”

    Their world was about making it to the next day, finding work, shelter, food—anything to build a life for us from the ground up. Emotions, in that context, were a luxury they simply couldn’t afford. They weren’t trying to shut me down; they were trying to protect me from the harsh realities they faced every day.

    As much as I understand this intellectually, those ingrained patterns of suppression remained entrenched within me for many years.

    As adults, we often unconsciously send ourselves the same messages from our childhood. We distract ourselves instead of processing our emotions. Feeling sad? I bet there’s a great new series to binge-watch. Upset about something? Why not take another peek at your online shopping cart?

    A little distraction never hurt anyone. But if it’s the only strategy we use, it short-circuits our emotional processing and causes our feelings to linger and fester.

    I don’t know what my friend said or did in the room with his daughter. I imagine he gave her a big hug and let her cry her little heart out so that she could properly grieve the loss of her special balloon.

    What I do know is that she emerged back at her birthday party feeling calm and smiling, and she was able to enjoy the rest of the celebration with her friends—birthday cake, regular balloons, gifts, and all.

    This experience left me wondering about all the moments in my life that I had missed out on because of unprocessed emotions.

    How many experiences, big or small, had I not appreciated because that archive of unprocessed emotions was being triggered?

    What was the hidden cost of this on my relationships, work, and well-being?

    At the end of my life, how would I feel about the time that I spent missing out on my life instead of being more fully present?

    I stared into space, pretending to admire the beautiful backyard, as I contemplated these questions.

    When I went home that evening, I made a life-changing decision.

    I decided that whenever I felt like that little girl who lost her balloon, I’d take some quiet time and allow myself to feel my emotions. I’d especially make sure to feel the uncomfortable ones—disappointment from unmet expectations, frustration caused by stress at work, sadness resulting from the loss of something precious to me.

    I can’t say that it’s always pleasant to dive headfirst into the depths of your pain. Sometimes I need to take a break and make good use of those distraction tactics. When I do, I remind myself that it’s not about being perfect; it’s about being whole.

    My hope is that when I look back on my life at the end of my days, I’ll know that I embraced all of the emotions we humans are designed to feel. And that, because of this, I was able to enjoy more of my life feeling calm and smiling—just like that lovely little six-year-old girl.

    So, I’m curious, what have you learned about emotions from the children in your life?

  • How Pain Can Be a Teacher and Why We Need to Stop Avoiding It

    How Pain Can Be a Teacher and Why We Need to Stop Avoiding It

    “The strongest hearts have the most scars.” ~Unknown

    I always hated pain when growing up. For as long as I can remember I tried to avoid it. Physical pain was uncomfortable, but emotional pain was the real torture. It was sometimes easier to have a fight and stop communicating than to have a challenging conversation.

    Disconnecting emotionally and withdrawing from painful experiences was my de facto subconscious strategy. I still pursued goals and succeeded, but this didn’t feel painful to me because I used my passion and bravado to drive through the long hours and grueling work.

    If I wasn’t avoiding pain, I was in denial. It cost me. Ignoring a painful feeling made me numb all over. Denying an unpleasant emotion made me oblivious to the whole spectrum of sensations.

    Avoiding dentists created more issues and massive bills down the road. Dodging challenging scenarios and boredom cost me passions and hobbies that could have led to a different career or a creative outlet.

    This continued until one day I found myself without busy work and distractions when taking a career break. Not being able to hide behind time fillers, a whole army of emotions and feelings came at once. The bottled-up monster escaped, the dam broke, and the castle fell under attack.

    It was overwhelming and frightening. Remembering from my coaching training that sensory adaptation will kick in at some point, I let it all play out. I meditated for hours observing the emotions rising and falling like an ocean tide. Eventually, the monster deflated and the flood dried out.

    Recognizing that there is an issue is the first step to resolving it. I realized that this was not the way I wanted to continue living. After learning more about mind machinery, I became aware of my behavioral patterns. Enneagram type 7, called Enthusiast or Epicurian, perfectly described how I ran “Me”—motivated by a desire to be happy and avoid discomfort.

    Before that, I accepted my pain avoidance patterns as an unchangeable status quo. I did not see reality in any different way. With time, I learned that pain was not the bogeyman to be afraid of.

    Pain became my teacher, an early alarm that something was not going well, and a motivator. Getting praise and encouragement for good behavior isn’t the only way to learn. Our participation prizes-driven society creates a false sense of entitlement, preventing us from personal growth.

    Teacher pain can fix unproductive behavior or an issue almost instantaneously. As cruel as they can be, these lessons are long remembered and followed sometimes our whole lives. A perfect example of this is how Tony Robbins made his early mark as a quit smoking coach by making clients associate nausea and fear of his booming voice with cigarettes.

    To be clear, I’m not suggesting we should knowingly hurt ourselves or others as a teaching tool; just that we need to stop avoiding pain and discomfort because they can both lead to growth.

    When I became appreciative and respectful of pain, I was able to slow down and learn more about what it taught me.

    Our bodies communicate through sensations. Pain is one of the common languages that the body uses to make us understand in a split second that something isn’t right. It also can speak for both your body and mind, as our emotional and physical circuitry is interconnected. Taking Panadol can ease the pain of social rejection in the same way it can fix your headache.

    It is the language that bonds us with other humans. Shared painful experiences do not need to be explained. They are understood on a deeper level. Compassion is born from the language of pain, as it makes us appreciate what another person is going through.

    What would our lives be like if we never experienced pain? Without an early alarm system, a broken bone would not hurt, eventually causing a deadly infection. A serious illness would go unnoticed until a person perished. Congenital insensitivity to pain is a very rare condition affecting 1 out of 25,000 newborns. It is also very dangerous, and most affected people do not survive their childhood.

    When we strip away pain from its emotionally excruciating quality, it is essentially a sensation. Experienced meditators can attest that knee and back pain during long seated meditation sessions eventually lead to the emotional context fading away, showing pain for what it really is.

    It took time to learn the language of pain. Running out of breath, having sore muscles, or feeling anxiety before a performance is good pain. Sharp pain in joints or feeling of discomfort, leading to a crippling flight-or-fight response, is a different animal.

    Good pain keeps us wanting more of the experience. It motivates incremental growth by forming a habit of seeking that familiar feeling. Its bad cousin will cripple us if left unnoticed or overwhelm us, teaching hopelessness.

    The school of pain can’t be skipped. We can’t call in sick or cheat our way out of it. The teacher pain will keep calling our names until we show up for the lesson. Avoiding it would eventually cost more. It is feeding a bottled-up monster that one day turns into a formidable Godzilla.

    It’s pointless to hide from it. Just like Buddha found out about death, sickness, and old age despite his parents’ best efforts to shield him, we will all have to accept that it is ever-present in our lives.

    Walking a life journey made me realize that sometimes there is no other option but to face pain. As uncomfortable and frightening as it may be, if I don’t square up to the monster, it will never go away.

    The saying “the only way out is through” holds true. The next level of personal growth has to happen through discomfort. Though these victories may be invisible to everyone else, they are uniquely valuable to us.

    It may sound like I’ve mastered the art of facing the uncomfortable and I am no longer concerned about pain. That is not true. The lessons I get from pain are still challenging.

    As much as I don’t want to sit through hard lessons, I’ve learned to respect and heed pain’s presence. Knowing that becoming invincible to it is impossible, I’ve learned to recognize the challenge and see it as a catalyst for growth.

    Anticipating pain keeps me motivated to avoid its visits and learn on my own. I will probably never tolerate pain as some people do. I am probably wired that way. But nature can always be complemented by nurture. Resilience, acceptance, and embracing the suck make it valuable learning.

    In her influential book The Upside of Stress, psychologist Kelly McGonigal challenged conventional thinking that stress kills. The research shows that how we perceive stress can turn a negative into positive. Pain can be seen in the same way.

    We can’t pick and choose which parts of human experience we want to face. As tempting as it is to only eat the cherry on top of life’s cake, this will never make us appreciate life wholly. We need to accept all of it. Without pain, we do not know pleasure. Without the discomfort of ignorance, there is no bliss of knowledge.

  • Learning to Speak Up When You Were Taught That Your Feelings Don’t Matter

    Learning to Speak Up When You Were Taught That Your Feelings Don’t Matter

    A proper grown-up communicates clearly and assertively.”

    This is something I have heard many people say.

    By that definition, I wouldn’t have classed as a proper grown-up for most of my life.

    There was a time when I couldn’t even ask someone for a glass of water. I know that might seem crazy to some people, and for a long time I did feel crazy for it.

    Why couldn’t I do the things others did without even thinking about it? Why couldn’t I just say what I needed to say? Why couldn’t I just be normal?

    Those questions would just feed into the shame spiral I was trapped in at that time in my life.

    But the question I should have been asking myself was not how I could overcome being so damaged and flawed, but how my struggles made sense based on how I was brought up.

    Because based on that I was perfect and my behaviors made perfect sense.

    I was the child that was taught to be seen and not heard.

    I was the child whose feelings made others angry and violent.

    I was the child whose anger got her shamed and rejected by the person she needed the most.

    I was the child that got hit again and again until she didn’t cry anymore.

    I was the child whose needs inconvenienced those who were in charge of taking care of her.

    I was the child whose wants were called selfish, attention-seeking, or ridiculous.

    I was the child who was made wrong for everything she felt, wanted, or needed.

    I was the child who was called a monster for being who she was—a child.

    I was the child that grew up feeling unwanted, alone, and entirely repulsive.

    So why would that child ever speak? Why would that child ever share anything about herself? She wouldnt, would she? It all makes sense. I made sense. It was a way of living. A way of surviving.

    I had been taught that I didn’t matter. That what I wanted or needed and how I felt was something so abhorrent it needed to be hidden at any cost. And I did it to avoid getting hurt, shamed, and rejected. Even when I was with different people. Even when I was an adult.

    That pattern ran my life. I just couldn’t get myself to say the things I wanted and needed to say. It felt too scary. It felt too dangerous. It was too shame-inducing.

    So if you struggle to express yourself and feel embarrassed about that, I get it. I did too. But I need you to know this: It’s not your fault. It was never your fault.

    And yes, life is harder when you didn’t get to be who you were growing up. When the only way you could protect yourself was by being less of you. When you could never grow into yourself because that would have gotten you hurt. When you couldn’t learn to love yourself because that was the biggest risk of all.

    But today, that risk only lives on within you. In your conditioning. And thats where the inner healing work comes in.

    For me, that meant getting professional support to help me learn how to safely connect to myself and my truth, and how to banish the critical, demanding, and demeaning internal voice that told me my feelings, needs, and wants were wrong.

    It meant learning to regulate my nervous system so that I could get past my fear and be honest about what worked for me and what didn’t. This was a major turning point in my relationships because I started to represent myself more openly and assertively, which meant that my relationships either improved dramatically or I found out that the other people didn’t really care about me and how I felt.

    It also meant opening up emotionally and learning to understand what my feelings were trying to tell me. Since I’d learned to avoid and suppress my emotions growing up, I knew it would be challenging to truly get to know myself.

    I had the great opportunity of reparenting myself—giving myself the love, affection, and attention I didn’t receive as a kid.

    And that’s what ultimately allowed me to finally feel safe enough to express myself.

    The relationship I had with myself started to become like a safe haven instead of a battleground, and my life has never been the same since.

    Everything on the outside started to align with what was going on inside of me. The safer I became for myself, the safer the people in my life became, which allowed us to develop deeper, more meaningful and intimate relationships.

    So I know that that kind of change is possible. Even if it doesn’t feel like it right now. I know that it is possible because today I am the most authentic and expressed version of myself I have ever been.

    Just look at everything I am sharing here with you. That’s a far cry from asking for a glass of water.

    Today I no longer choke on the words that I was always meant to speak. I speak them.

    Today I no longer hold back my feelings. I feel them. I share them. Freely.

    Today I no longer deny my needs and play down my desires. I own them. I meet them. I fulfil them.

    Today I own who I am and I don’t feel held back by toxic shame in the ways that I once did.

    Back then I would have never thought this was possible for me.

    I hope that in sharing my story and my transformation you will follow the spark of desire in you that wants you to express yourself. To share your thoughts and desires. To express what its like to be you. To finally get to meet more of you and eventually all of you.

    That’s what you need to listen to. Not the voice of fear or shame. Not your conditioning. Not anything or anyone that reinforces your inhibitions or trauma.

    You were born to be fully expressed. That was your birthright. That is the world’s gift.

    Just because the people who raised you didn’t understand you as the unique miracle that you are, that doesn’t mean that you have to deprive the world, and yourself, of experiencing you. More of you. All of you.

    It’s never too late to open your heart and share yourself in ways that feel healing, liberating, empowering, and loving to you.

  • One Missing Ingredient in My Recovery and Why I Relapsed

    One Missing Ingredient in My Recovery and Why I Relapsed

    “The Phoenix must burn to emerge.” ~Janet Fitch

    Many people were shocked when I relapsed after twenty-three years of recovery. After all, I was the model of doing it right. I did everything I was told: went to treatment, followed instructions, prayed for help, and completed the assignments.

    After returning home from treatment, I joined a recovery program and went to therapy. Once again, I followed all the suggestions, which worked when it came to staying sober. I had no desire to drink or do drugs—well, at least for a long while.

    When I went to treatment, I was an emotional wreck. I would have done anything to get rid of the pain. But substances only intensified the pain and prevented healing.

    The worse I felt, the more I needed to medicate those emotions, but it was only causing the ache in my heart to be prolonged, driving me to suicidal thoughts. The moment I stopped using substances, the pain immediately subsided. I’d gone from struggling to get out of bed to engaging in my life fully.

    But going to treatment was only the tip of the iceberg. There was something much deeper underneath my addiction that I wrongly thought a relationship could fix. There was an underlying malaise and sense of shame I couldn’t identify. I knew something was wrong, so I kept searching for answers but couldn’t find the magic formula.

    Without the solution, relapse was inevitable.

    Most recovery programs address a single addiction, but I had many. After two years of sobriety, I stopped smoking but then started compulsive exercising. I didn’t eat right, spent too much, was codependent with needy people, and went from one addictive relationship to the next, never healthy enough to attract someone who could problem solve with me.

    I didn’t realize I was still substituting addictions for love.

    I wanted to make up for my troubled childhood, and I thought getting married and having kids would fix the problem, but after several attempts, it only made me feel more inadequate. Worse, I was a therapist and felt like a hypocrite. It wasn’t like I didn’t work at getting better; self-help was like a part-time job

    I spent decades in different kinds of therapy, not only as a patient but expanding my education in other modalities. I attended dozens of workshops and seminars doing inner-child work. I fully immersed myself in over twenty years of therapy, including psychoanalysis. My toolbox was overflowing, but I still felt disconnected for some reason.

    I didn’t realize those tools weren’t teaching me how to love myself.

    My journey took me on a lifelong spiritual quest. I found a higher power in recovery. I attended various churches and did some mission work in Haiti. I went to Brazil to be healed by John of God (later convicted of multiple cases of sexual abuse), on to a spiritual quest in Peru, on a visit to the Holy Land in Israel, and to Fiji to find my destiny but still felt something was missing.

    I read every spirituality book I could get my hands on and studied A Course in Miracles, but I was still disconnected from myself and others.

    Discouraged, I began to drift further away from all sources of help. I resigned myself to being an unhealed healer.

    I didn’t realize that all the therapy and spirituality were simply another form of addiction for me.

    Relapse began when I got breast cancer and was prescribed opiates after surgery. I got a taste of that forgotten high and made sure I took all the pills, whether I needed them or not. I also forgot how mood-altering substances affected my judgment.

    Instead of facing my fears about being ill and moving forward with my life, I reconciled with my ex-husband. I had little to no regard for how this affected my children. Like a piece of dust suctioned into a vacuum, despite feeling uncomfortable, I allowed my thoughts to suck me back into unhealthy choices—all the while in therapy.

    The next seven years were dark. Another divorce was followed by my former husband’s death, though I was grateful to bring him to our home and care for him until he passed. Then, a fire turned our newly renovated home into a mass of black and burnt-out walls, forcing another relocation for myself and youngest. Soon after, one of my businesses suffered severe damage from another fire resulting in six months of work and restoration.

    Three devastating hurricanes over two years damaged our home and business. One caused the foyer ceiling to cave in, another landed a large tree on our roof, and the third made our yard look like it had been run through a giant blender. One of my businesses was twice flooded and everything had to be thrown away.

    Soon after, our home was ransacked and burglarized. The stress of managing repairs, insurance claims, child-rearing, and working full-time felt like I was repeatedly set on fire and drowned.

    I kept trying to get better but felt emotionally shredded from the struggle. Desperate for support, poor decisions kept me in a whirlwind of insanity—more bad relationships. I was tired of trying, sick of hurting, and anger brewed within me.

    I stopped therapy, recovery meetings, and my spiritual quest, and decided to throw it all away. I went on a rebellious rampage. I’d been married at age sixteen and had a child, and now I was entirely alone. I decided to return to my pre-recovery lifestyle and live it up.

    Looking back, I lived a dual life of selfishness and a thirty-year career of helping others. I was self-will run riot but couldn’t see myself. I’d lived a life of making things happen and simultaneously wondered why my higher power didn’t deliver everything I wanted.

    Spirituality is a tricky thing. It’s so easy to think that God or some higher power is in control, but I believe, with free will, it’s a collaborative effort. Do the footwork and wait… if only I’d waited; impatience was my Achilles heel.

    My party life added a new heap of problems: disappointed children, bad judgment, and wrecked relationships. It didn’t take long to wind up in the same place that took me to treatment twenty-three years earlier, an emotional bottom. But this time, I was ready for the miracle of change.

    I finally found the missing ingredient to a happy life.

    The night was pitch black as I drove around emotionally deranged from grief and substances. After a near accident, I pulled into a parking lot and sobbed uncontrollably. I railed, “Whatever you are out there, why did you abandon me? Why haven’t you helped me? Why don’t you love me?”

    Immediately, a thought shot through my brain like an arrow through a cloud. “It’s not me that doesn’t love you. You don’t love yourself.” And for the first time in my life, I realized two things: I didn’t love myself and didn’t know what loving myself even meant.

    How would I learn to love myself? It never occurred to me that I didn’t. But now, I was armed with the missing ingredient to my happiness, and I intended to figure it out.

    Psychoanalysts are taught the importance of an infant’s basic needs for nurturing and bonding, but I’d never applied any of those concepts to myself. There were some missing parts in my childhood, so I had to learn how to provide for my physical, emotional, and spiritual needs,  as well as get proper nutrition, rest, and activity, in addition to responsibilities, play time, creative and quiet time, gratitude and appreciation, and loss of tolerance for unkind behavior (to and from others), all of which places I started the journey to self-love.

    I let go of what I wanted and focused on doing the next right thing for myself and others. The results were miraculous; peace engulfed me for the first time. By being the love I’d always wanted, I felt loved.

    I was always a doer and thought that spirituality was like getting a degree. Follow the steps, and everything will be okay. Whether or not that’s true, there’s a lot more to staying sober than following a set of directions. It’s important to find a higher power, clean up our act, apologize to those we’ve hurt, and stop using, but that won’t keep us sober if we don’t know how to love ourselves. My higher power became love.

    Correct behavior and self-love are not the same. Loving oneself starts with giving thanks to the sunrise and the sunset, cuddling with your pillow and those you love, acknowledging a universal intelligence and trusting guidance from your conscience, discovering and loving your mission, and nourishing your body, mind, and soul.

    Feed your body with nontoxic food; feed your mind with positive, stimulating information; and feed your soul with nature, good friends, healthy partners, and a higher power (of your own understanding) that inspires and uplifts you.

    If you’ve struggled with staying sober, you probably haven’t learned to love yourself. It’s never too late to start. When I started loving myself like a small child, I lost all substitutes for that godly love, and I finally began to blossom and grow.

    It took decades of failure to discover the missing ingredient to staying sober. I had to learn that love isn’t something I get. Love is an action I give to myself and others.

    Through being the love that I want, I then receive love. There’s a difference between staying sober and recovering. For all like me, who failed to stay sober, learn how to love yourself and then you will recover from the lack of self-love at the root of this tragic disease.

    It’s not enough to just stay sober, and life without happiness makes no sense. You were meant to have a life of love and joy. If you’ve tried everything and something’s still missing, try learning how to love.

  • How Grieving My Parents’ Divorce (20 Years Later) Changed Me for the Better

    How Grieving My Parents’ Divorce (20 Years Later) Changed Me for the Better

    “There are years that ask questions and years that answer.” ~Zora Neale Hurston

    At the age of thirteen, my childhood as I knew it came to an end. My parents sat my brother and me down at the kitchen table and told us they were getting a divorce. In that moment, I could acutely feel the pain of losing the only family unit I knew.

    Although my teenage self was devastated by this news, it would take another twenty years for me to realize the full extent of what I had lost. And to acknowledge that I had never fully grieved this loss.

    While divorce is so common in the United States, it is not a benign experience for children or adolescents. In fact, divorce is even considered a type of adverse childhood experience, or childhood trauma, that can have long-term behavioral, health, and income consequences. Children of divorced families have an increased risk of developing psychological disorders, attaining lower levels of education, and experiencing relationship difficulties.

    However, not all divorce is equal and will impact children in the same way. And if the children still feel loved, protected, and supported by the parents following the divorce, this can act as a buffer against long-term harm.

    But in many cases following a divorce, parents are not in an emotional or financial state to continue meeting the children’s needs at the same level as prior to the divorce. In these circumstances, children are less likely to receive the emotional support needed to properly grieve—which is what I personally experienced.

    After receiving news that my parents were planning to divorce, I did begin the grieving process. I was in denial that they would actually go through with it. Then I felt anger that they were uprooting my entire world. And then after the anger settled, I remember pleading with them for weeks to stay together. But I think I got stuck somewhere in the stage of depression, never being able to fully reach acceptance.

    Then, twenty years later, after a series of stressful life events, I realized how much the divorce of my parents still impacted me—and how I still had grieving to do. So, at thirty-two years old, I faced a childhood head-on that I had spent my entire adult life attempting to avoid. And I gave myself everything that the thirteen-year-old me had needed twenty years ago but had never received.

    I gained social support through my husband, friends, and therapist. I showed myself compassion. And after two decades, I finally gave myself permission to grieve the childhood and family of origin that I never had and never will.

    I believe the reason that divorce can be so harmful for children is because there is a prevalent belief that children are resilient and they’ll always bounce back. When provided the right support and care, this may be true. However, children don’t have the emotional maturity to manage their emotions on their own when experiencing such an intense loss. This is particularly true when the divorce precipitates or is accompanied by other types of adverse childhood experiences.

    Since divorce can oftentimes lead to intense upheaval and disruption in the family structure, this makes children more susceptible to other types of trauma. Financial difficulties, abuse from stepparents, or a parent suddenly becoming absent can all amplify an already distressing situation for a child. And since children are programmed to rely on their parents for survival, what may seem like a mildly stressful incident for an adult could feel life-threatening for a child.

    I never fully grieved and accepted my parents’ divorce because I lacked the social support I needed to do so. And since the breakdown of the family also led to a breakdown in parenting, I was focused on survival, not grieving. However, it took me many years to realize that my parents were also focused on survival, which can take precedence over ensuring your children are prepared for adulthood. 

    I know my parents did the best they could with the tools they had at the time. But it has been difficult to understand why a parent wouldn’t do everything in their power to shield their child from trauma.

    I was not old enough to understand that it was mental illness and substance abuse that caused a parent’s partner to go into violent rages. My parents had to pretend everything was normal for their own survival—all while neglecting to consider the long-term impacts of trauma during such formative, developmental years.

    To avoid the instability and chaos of the post-divorce homes, from the age of fourteen, I bounced around living from friend’s house to friend’s house. And by the age of sixteen, I had left school and was working nearly full-time in restaurants.

    I didn’t have any plans for my life, but working gave me a sense of safety and an alternate identity. No one had to know that I was a teenager from a broken home living in a trailer park. They only cared that I came in on time and did the job.

    Looking back, it’s clear that my desire to leave school and work was very much a means to gain some control over my chaotic and troubled home life. I felt as though I had to support and protect myself because I had no one to fall back on. And this has been a consistent feeling throughout my life.

    When I began the process of grieving my parents’ divorce as an adult, I realized how many of my beliefs about the world and myself were connected to the aftermath of this traumatic experience.

    My early years instilled beliefs in me that the world is not a safe place—and that I’m not worthy of safety or protection. And it was through the process of grieving that I realized that the thirteen-year-old girl that feared for her safety was still inside me wanting to be heard and comforted.

    I wanted to tell her that she had nothing to fear. But that wouldn’t be the truth. Because the decade following the divorce would be filled with intense distress and tumult. And she would be expected to endure challenges beyond her years.

    While I couldn’t tell her that she would have nothing to fear, I could tell her that she would get through it with courage. And she would become an adult with the ability to love, and a devotion to the health and preservation of her own marriage. And that she would put herself through college and grad school and have a professional career and travel the world.

    I could tell her that some stressful life experiences in her early thirties would open up wounds that she had kept closed for decades. But that she would be strong enough to constructively deal with her past and accept the loss of a childhood cut too short. And that through this journey, she would learn to forgive and show compassion—to herself and to others.

    Grieving my parents’ divorce changed me. I’m no longer waiting for the other shoe to drop. And I’m no longer blaming myself for a truncated childhood. I’m also learning that the world is not as scary and unpredictable as I’ve spent my entire adult life thinking it was.

    I’ve discovered that while there was a point in my young life when I experienced hardships that exceeded my ability to cope, I now have all the tools I need inside of me. And I know that it is possible to reach a point in life where you are no longer focused on surviving but rather on thriving.

  • How I Learned the True Meaning of Strength After My Son’s Death

    How I Learned the True Meaning of Strength After My Son’s Death

    “Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure.” ~Oprah Winfrey

    I tried to stay strong after my fifteen-year-old son Brendan died in an accident. It shattered my world. The shock of it numbed me but when that wore off, I knew I needed to be there for my husband and two other children. Zack and Lizzie were only ten and thirteen and needed my strength. So, I built a wall around my heart and pushed through my day. I went back to work, teaching piano students in my studio.

    But at night my throat burned from unshed tears. My neck muscles ached from holding myself rigid. I had half-moon bruises across my palms; I didn’t even realize I spent the day with my hands clenched in fists, my nails digging into my flesh.

    Still, I stayed strong. Until Matthew ran into my piano studio and I discovered the real meaning of strength.

    Each week he burst into the room, eager to play me his new song. He was a six-year-old boy with freckles bouncing across his cheeks. He threw his bag onto the table, uncaring that books and pencils slid out. He wiggled onto the bench and grinned at me before crashing his hands into the keys.

    He played me his own story about aliens and a spaceship that hopped from planet to planet. He threw his whole body into his song, attacking the keys until he built a wall of sound that screamed throughout the room.

    I smiled. “I love your story.” I gave him a sticker that he proudly placed on his shirt. But then I reached for my lion.

    Leo the Lion was a stuffed animal that sat on the shelf above my piano. He was so soft that students couldn’t resist reaching up and stroking his velvety fur. His arms and legs—filled with tiny beans—drooped over the shelf.

    Sometimes, he sat on the side of the piano, listening to a student play when they felt a little shy. Other times, I put him on a student’s shoulders. Make him fall asleep, I’d whisper, a gentle reminder to keep their shoulders relaxed and down.

    With Matthew, I reached for the lion so I could teach him how to play loud and soft. Playing soft requires a lot of control. Students lean in gently, their fingers brushing the keys, like tickling with a feather. They’re so tentative they barely make a sound. But not when it comes to playing forte.

    Most students love to play loudly. They crashed their fingers into the keys, digging into the note until it sounded like a punch. I wanted the note to sound full and rich, but not like a scream.

    I pulled down Leo and wiggled him so that his arms flopped around. I lifted one lion arm up and let it drop down on its own. “Leo doesn’t try to attack the  keys,” I said. “He just lets the weight of his arm fall into the keys.”

    I let his paw fall a few times on Matthew’s arm so he could feel the weight. Then I put a rubber bracelet around Matthew’s wrist and gently lifted his arm up by the bracelet. I held it up in the air. “Don’t try to fight it when I let go. Just let your arm fall.”

    It was hard for him to let me direct his arm. He couldn’t let it just flop around. “You have to give up control,” I said. “Let me move your arm and then just let it go.” After a few times, he surrendered to the weight of his arm and let it fall into the keys. He looked up at me and grinned.

    “That’s the secret to playing forte,” I said. “Forte actually means strength in Italian. And in order to play a note with strength, we need to give up control. We lift our arm and then let go.”

    And that’s when I realized I was doing strength all wrong

    I tried to stay strong by controlling my grief. I stood tall and stiffened my shoulders, my muscles tight. I swallowed my sorrow until I could barely breathe. And still, I didn’t surrender to the weight of grief. I stayed strong. And if I couldn’t, I hid inside my house and let myself shatter. I refused to let anyone see me without my shields.

    But Leo the Lion reminded me that I had the wrong definition of strength. Staying strong can mean surrendering to the pain. It can mean being strong enough to let go and show my heart even when it’s filled with sorrow.

    I needed to learn how to let go. It didn’t come easy for me. Just like Matthew, it was something I needed to practice over and over.

    I started with becoming more aware. I scanned my body for signs of tension, knowing it was a sign of emotions trapped within my tissues. I stayed patient with myself, just like I did when Matthew played with too much force. I reminded myself to be aware of the tension without judging it.

    I no longer swallowed my emotions. Instead, I leaned into them, naming each one, acknowledging their presence. I felt the tension in my shoulders. Yes, this is grief. I felt the muscles in my arms quiver. Yes, this is anger. I felt my stomach tied in knots. Yes, this is anxiety.

    Once I acknowledged my emotions, it became easier to release them. Some days, I meditated and then journaled. Or I walked in the forest, listening to the leaves whispering in the wind. I wrapped myself in a blanket and listened to music, sinking into each note until it melted away some of my feelings. And some days, I simply let myself sit in sorrow without judging it as a “bad day.”

    I’m not perfect. There are days I forget and put on my mask of strength and pretend everything is fine. But just like my students, I’ve learned it’s a practice. When I forget, I remind myself to stay patient. And I keep Leo the Lion on my shelf as my reminder what strength really means. I stop trying to stay in control. I surrender to my feelings.

    I stay strong by letting go.

  • If You Stuff Your Emotions Down: You Gotta Feel It to Heal It

    If You Stuff Your Emotions Down: You Gotta Feel It to Heal It

    “Sit with it. Sit with it. Sit with it. Sit with it. Even though you want to run. Even when it’s heavy and difficult. Even though you’re not quite sure of the way through. Healing happens by feeling.” ~Dr. Rebecca Ray

    I’ve spent much of my life resisting my true feelings.

    Anger made me feel wrong. Sadness made me feel weak. Neediness made me feel “girly.” Love made me feel scared.

    I became an expert at hiding when I was feeling any of the above.

    Some people numb their feelings with alcohol, drugs, shopping, or sex. I numb with control. Being in control. Exerting control. Maintaining iron-will control over everything in my life, including my emotions.

    The thing about the  illusion of being in control is that it really only works for so long before emotions bubble up to the surface, erupt like a dormant volcano, and explode onto someone or something unintended. And trust me when I tell you, that ain’t pretty.

    One of the most famous quotes of every twelve-step program is: “You gotta feel it to heal it.” As someone who absolutely hated feeling anything that made me uncomfortable, this was the best advice I’d ever heard and the single most important tool I started using over the years to heal from anything in my life that was hard.

    It was in that twelve-step program for an eating disorder I had many years ago where I learned that all my ‘self-control’ tactics were an illusion.  If I would just allow myself to feel “it,” whatever “it” was, I could make peace with a lot of things, including myself.

    My mom was the role model I grew up with. Strong. Resilient. Positive and always in control. I strived to be like her. Positive and happy no matter what life threw my way.

    We were raised to not be weak, negative, or ungrateful because (we were told) somebody out there had it worse than us. The way through life was to remain positive. I mean, if she could do it, why couldn’t I?

    But I was different. More sensitive. Overly sensitive. A tad too empathetic. A chronic people-pleaser who didn’t like to rock the boat or risk anyone not liking me. When I had big feelings, I thought it best to push those feelings right down.

    Anger got me into trouble and cost me my childhood best friend. Sadness and tears (especially if, God forbid, they happened in the workplace) were “unprofessional,” I was told. And being anything but positive cramped my Supergirl vibe because people had gushed to me my entire life how “strong and resilient” I was, and I wanted to live up to their perception of me.

    But pushing down my feelings led to things that, for periods of time, wrecked my life: Depression. Anxiety. Secrets. Migraines. Illness. Chronic fatigue. Binging. Purging. Lies. And ultimately, not feeling I could be who I truly was and still be loved.

    And like every human being that walks this earth, I wanted to be able to be me and still be loved.

    So I started to do work on myself. And that work, let me tell you, was hard. But as one of my very favorite authors, Glennon Doyle, likes to say, “We can do hard things.”

    The hard thing for me was surrendering to the discomfort, the judgment of others, the judgments I had about myself, and owning the truth of who I was and how I actually felt about things.

    So I went to therapy. I signed up for yoga/meditation retreats. I dove deep into spirituality. I prayed and sat in silence for hours listening for God and then writing what I heard Him say.

    I traveled to Peru and then Costa Rica, where I was introduced to sacred plant medicine, and purged out all the feelings I didn’t realize I had been carrying for years in ceremonies that literally changed my life. Wisdom and visions guided me to make changes I don’t think I would have had the courage to make on my own.

    If you’re brave enough to step outside your comfort zone and try different things to open your heart and hold a mirror up to yourself, you’ll uncover one simple truth: You’ve got to feel whatever it is you’re running from to heal that thing for good.

    For those people who think I have it all together all the time, I want to set the record straight…

    None of us has it together all of the time. And to believe that you should, that there is anybody in this world who has “it”—whatever “it” is—together all the time, well that’s the very thing that’s causing any of us to feel sad, angry, overwhelmed, depressed, anxious, (fill in the blank with whatever emotion you think you shouldn’t be feeling today).

    I have it together most days. And others I’m completely overwhelmed.

    I’m sometimes sad for no reason at all.  But still, I allow myself to cry.

    I feel sorry for myself some days, knowing that somebody out there has it worse than me. But I no longer try to shut that feeling down. I let it come. Feel it. Let it pass.

    We all have something in our lives that makes us feel sorry for ourselves. Let’s stop declaring to the world “I’m fine” when we really aren’t and, instead, accept it’s just a feeling—and feeling anything other than fine is not admitting we’re weak or pathetic, but human.

    I get angry. And when I do, I  don’t make myself out to be a villain because of that anger. I just ask it what it’s trying to show me about myself or someone else and then I listen to it. I approach it with compassion instead of judgment. Maybe I have a right to be angry. Maybe someone is doing something hurtful, and the anger is inviting me to stand up for myself, or walk away, or learn how to set a boundary.

    Every feeling we have is trying to teach us something. I’ve learned to listen to the teacher and ask, “What are you trying to show me?”

    I’ve been through loss. Betrayal. Divorce. Depression. An eating disorder. All things that others have been through. We all have our things we need to heal from. Mine aren’t any harder or less hard than yours.

    But you can heal. You can be happy even if you’ve been through something sad. You can be you and still be loved. But you’ve gotta feel it to heal it if you want to get there.

    I’m grateful for all of my life. Not just the good stuff.

    I’m grateful for the hard things. The hard things are what have shown me who I am, what I’m made of, and pushed me to create the best life possible for myself and my children. The hard things pushed me to heal things that needed to be healed for decades.

    If sharing my story encourages just one person to find the courage to do the hard things to help them heal… well then, the hard things, in my opinion, have been totally worth it.

  • After the Assault: What I Now Know About Repressed Trauma

    After the Assault: What I Now Know About Repressed Trauma

    TRIGGER WARNING: This article details an account of sexual assault and may be triggering to some people.

    The small park down the street from my childhood home: friends and I spent many evenings there as teenagers. We’d watch movies on each other’s MP3 players and eat from a bag of microwave popcorn while owls hooted from the trees above.

    Twigs lightly poked against our backs. Fallen leaves graced skin. Crickets hummed in the darkness. The stars shone bright through the branches of the redwoods.

    Eight years later at a park in Montevideo, Uruguay, darkness again surrounded me. Leaves and twigs once more made contact with my skin. This time, though, I couldn’t hear the crickets or notice the stars. Details of nature were dimmed out, replaced by the internal clamor of a rapidly beating heart and shock flooding through me.

    By day, Parque Rodo bustled with life. Later that year I would ride paddle boats there with my girlfriend of the time. I would feed crumbles of tortas fritas to the ducks alongside my Uruguayan housemate, while he shared with me his dream to become a dancer in New York City. I would do yoga on the grass with fellow English teacher friends. It would become a place of positive memories.

    That night, though, it was anything but.

    ~~~

    One week earlier, I’d moved to Montevideo to teach English and become fluent in Spanish.

    My first week passed by in a whir of exploratory activity. I traversed cobblestone streets past colorful houses resembling Turkish delights; past pick-up soccer games in the middle of some roads; past teenagers walking large groups of varied species of dogs.

    I learned Spanish tongue-twisters from native Uruguayans while drinking mate on the shores of the Rio de la Plata. I sand-boarded for the first time and became accustomed to answering the question “De donde sos?” (“Where are you from?”) in nearly every taxi I took and confiteria (pastry shop) I set foot in.

    Now that it was the weekend, I wanted to experience the LGBTQ+ night life (which I’d heard positive things about). Located on the periphery of the expansive Parque Rodo, Il Tempo was one of Montevideo’s three gay clubs, catering mostly to lesbians.

    I hadn’t eaten dinner yet, so my plan before heading in was to grab a chivito sandwich (one of Uruguay’s staple foods). Chiviterias abounded across Montevideo, present on nearly every corner, so I imagined I wouldn’t have to walk far to find one.

    After taxi-ing from my hostel, I asked the bouncer if he could direct me to the closest chiviteria. Pointing down the street, he told me to walk for half a block. I’d then make a right and continue down 21de septiembre until reaching Bulevar General Artigas.

    ” Y alli encontrarás una” (“And there you will find one”), he said.

    A few blocks didn’t sound like a lot, so off I went.

    I walked for what felt like a while, without crossing paths with any other pedestrians.

    Isnt this supposed to be a major street? I wondered. Also, shouldn’t there be some streetlamps?

    It was then that another pedestrian—a young man wearing a backward baseball cap—came into view.

    He was walking briskly toward me from the opposite direction. Pretty much the minute I saw him, I knew my evening wouldn’t be playing out as I’d envisioned. A chivito was no longer on the table. I wouldn’t be dancing with a cute Spanish-speaking lesbian at Il Tempo.

    “Adonde vas?” (“Where are you going?”) the man asked me as he got closer. Tension immediately took hold of my body, which I did my best to hide while quickly responding that I was on my way to a chivito spot.

    Yo sé donde comprar un chivito” (“I know where to get a chivito”), he said, gesturing toward the park. “Te muestro” (“Ill show you”).

    My heart hammered, but I again tried to obscure any signs of fear. Maybe if I exuded only niceness and naivety, it would buy me more time—because the grim truth (that there was nowhere within eyesight to run to) was quickly becoming apparent. The foggy pull of disassociation came for me, wrapping its wispy arms around my heart and mind.

    Similar to how Laurie Halse Anderson wrote in Shout: “The exits were blocked, so you wisely fled your skin when you smelled his intent.”

    I chose not to run—because who knew how long it would be before I found a more populated road, or even a passing car? And how far could I flee before the man caught up? He’d likely become angry and violent if and when he did. Also, flip-flops make for pretty dismal running shoes…

    Maybe if I kept walking with him, we’d cross paths with another person, went my reasoning at the time. No one else was present on that dimly lit street, but maybe in the park someone would be—a couple taking a late-night stroll, or a cluster of teenagers cutting through on their way to the next bar; or someone, anyone who could step in and become a buffer. Parque Rodo’s website had, after all, mentioned that many young people hang out there at night.

    ~~~

    I don’t remember what the man and I talked about as we walked. I do remember a half-eaten chivito lying atop a trash can off to the side of the path; the sound of my flip-flops crunching against the gravel; that we continued to be the only pedestrians on our path; and that after a minute or two, the man announced, “Weve almost made it to the chivito place.” I nodded in response, my appetite now completely nonexistent.

    Part of me still hoped I could buy time. That I could pretend I didn’t know what was about to happen, for long enough so that someone, or something, could intervene—so that maybe it wouldn’t.

    Nothing and no one did though. When the man finally grabbed me and pushed me against a tree, my feigned composure broke. Noticing the shift, he used both his hands to cover my mouth while whispering that he would kill me if I raised my voice (“Te mataré,” he repeated three times in a low hiss).

    Over those next few minutes, I kept trying to hold eye contact in attempt to get through to his humanity. I desperately and naively hoped that at any moment he would awaken to what he was doing and feel ashamed enough to stop.

    He didn’t though.

    When he tried to take my shorts off, a disorienting sequence of imagined future scenarios swiped through my mind like sinister serpants.

    They showed me dealing with an STD.

    Taking a pregnancy test.

    Getting an abortion.

    Doing all of these things on my own in a country 6,000 miles from home and from everyone who knew me.

    My fear of those imagined outcomes pushed me to speak up.

    ”You don’t want to go down there,” I warned, feigning concern for his well-being.

    He reached for my shorts anyways.

    And so I tried again, this time while looking him in the eye. Though I wouldn’t know the Spanish word for STD until years later when taking a medical interpreter certification course, I did have others at my disposal. Enough to explain that I’d once had “a bad experience” that left me with algo contagioso (something contagious).

    If this man cared at all about his health, he’d stop what he was doing, I explained.

    Maybe I was imagining it, but I thought I saw the slightest bit of uncertainty begin to share space with the vacancy in his eyes.

    Whether or not he believed me, he stopped reaching down and settled on a non-penetrative compromise.

    Afterwards he snatched up my shorts and emptied their pockets of the crumpled pesos inside them (the equivalent of about fifty U.S. dollars). Then after tossing them into a nearby bush, he ran off into the night.

    ~~~~

    As I stood up a dizziness overtook me, my soul quavering and disoriented in its return from the air above to back inside my skin.

    Still shaking, I found my way to the closest lighted path, walking quickly until I reached Il Tempo—the club I’d started at.

    I asked the bouncer if I could use the bathroom.

    Once inside I washed my mouth with soap—one time, two times, five then six. No number of times felt like enough.

    After returning to my hostel, I fell asleep, telling not a single soul. I wouldn’t for another six months.

    ~~~

    Part of it was that I didn’t want to bother anyone. What had happened was heavy, but it was over now. I was fine—and what was there to say about it? Telling people, this soon into the start of my year abroad, would just be needlessly burdening them. Not to mention disrupting the momentum of what I’d wanted to be a chapter of growth and new beginnings.

    Another aspect of it was that I feared the questions people might ask, even if just in their own heads:

    Why were you walking on your own at night? Why didnt you take a taxi? Why were you wearing shorts? Why didnt you run? Scream? Why did you follow him into the park? Why werent you carrying mace? Why didnt you…?

    I too had asked myself these questions. And I had answers to them.

    I was walking on my own because Id just moved here and didnt know anyone; I didnt take a taxi because I thought the walk would be quick, and taking one every time you need to walk even just a block or two gets expensive; I wore shorts because it was a hot summer night; I followed him into the park for the reasons outlined in my thought process above, and perhaps because fear was clouding and constricting my rational thinking.

    Still, I couldn’t shake free from the shame.

    The people I confessed to months later turned out to be wonderfully supportive. Looking back, I can see that though I’d worried about them judging me, I was the one judging myself—then projecting that self-judgment onto them.

    Still, even though my support group didn’t, I was also aware that society does lean toward placing accountability on victims—even more so in the years before the Me Too movement. Often, even now, the knee-jerk reaction is to question victims.

    After determining that the best way forward was to put the incident behind me, I then locked it away into a mental casket and began the burial process. I covered over it with mate and dulce-de-leche; with invigorating swims through the Rio de la Plata; with meeting lively souls in the months that followed.

    Though unaddressed, at least safely buried the memory couldn’t harm me. Or so went my thinking at the time.

    ~~~

    Following the assault, I began my teaching job at the English academy. I assimilated to Uruguayan culture as best as I could, all while providing positive updates to friends and family back home.

    The pushed-down trauma manifested in other ways though—in stress, depression, and near constant irritation. As Tara Brach put it, “The pain and fear don’t go away. Rather, they lurk in the background and from time to time suddenly take over.”

    I drank unhealthy amounts of alcohol (not just in groups, but also when alone). Many things overwhelmed me. Countless triggers seemed to set me off.

    The Uruguayan girl I’d been dating even said to me once, “Te enojas por todo” (“You get irritated by everything”). I ended up getting banned from that lesbian club I’d gone to the night of the assault, after arguing with the bouncer one night.

    Nightmares plagued me. I’d learned in my college psych class that one of the functions of sleep is to escape from predators. I wondered why, then, I came face to face with my predator every night in my dreams.

    ~~~

    I’d had other traumatic experiences prior to this one—many of which I’d stuffed away.

    The pain pile-up will level off, if only you just stop looking at it, I often tried to tell myself.

    It didn’t level off though. I’d flown down to Uruguay with the pile still smoldering, my conscious mind numbed to the fumes (having been trained to forget they were there). Following the assault, the pile grew—and continued to grow well into my return to the U.S.

    When we avoid processing, the traumas form a backlog in our hearts and minds, queuing up to be felt eventually. Numerous studies have found avoidance to be “the most significant factor that creates, prolongs, and intensifies trauma-reaction or PTSD symptoms.”

    It was only when I began inching closer toward my pain that I began to slowly heal the parts I’d stuffed down for so long.

    Healing took place when I began opening up to people. It took place in therapy and through getting a handle on my drinking. It took place when restructuring my network, prioritizing the friendships that were better for my soul, while trimming the ones that had served more of a distracting and numbing purpose.

    It took place in redirecting care to my relationship with myself—spending more gentle one-on-one time with her, out in nature or in a quiet room.

    Every time I run barefoot on a beach, my heart heals a little.

    Every time I leave a meaningful interaction (with either a human or the planet), my soul inches closer toward realignment.

    I practiced turning toward my truer self in all these ways—until eventually, as phrased beautifully by Carmen Maria Machado, “Time and space, creatures of infinite girth and tenderness, [had] stepped between the two of [the traumatic incident and me], and [were] keeping [me] safe as they were once unable to.”

    Though I want this for everyone who’s survived an assault, or any other serious trauma, it’s only within judgment-free space that true healing is possible. This means letting go of self-judgment, and surrounding yourself with people who can validate you.

    May the idea be wiped from our collective consciousness: that the choice to wear a particular item of clothing, or to consume a few drinks, or to seek out a snack late at night—basic things men can do without fearing for their safety—are responsible for what happened to survivors.

    May the prevailing understanding become that what is responsible—100%—is a person’s decision to assault. Full stop.

    May all of these things become true—because no survivor should have to experience shame alongside the pain that’s already so difficult to bear on its own. Because every survivor deserves a space to heal and reclaim what was taken from them: the ineffable sense of emotional safety that should be our birthright. We deserve a viscerally felt “you are okay” coursing through our veins. We deserve to feel completely at home inside our skin.

    May we arrive there some day.

  • How to Deal With Low Moods: A 4-Step Plan to Help You Feel Better

    How to Deal With Low Moods: A 4-Step Plan to Help You Feel Better

    “And some days life is just hard. And some days are just rough. And some days you just gotta cry before you move forward. And all of that is okay.” ~Unknown

    I have always struggled with low moods. I guess that considering that I spent close to twenty years of my life inactive and depressed, this could be seen as progress. But that still didn’t feel good enough.

    I wanted to feel more balanced, light, and happy, and I wanted to achieve it in natural ways without having to take any kind of medication since that hadn’t worked for me in the past.

    So I began to research. I asked around. I read books. I watched videos. I became a psychotherapist.

    Most people can’t tell you how you shift out of low or bad moods. Sit with it, they say.

    And sure, that is a huge help because, up until that point, I would beat myself up over being in a low mood, which just made things worse.

    So ditching that beating-myself-up habit did help a lot.

    But here’s how I went further with it.

    During my studies and my experiences as a psychotherapist, I realized that everything has a cause. It might look random, but it never is. So there had to be a reason for my low moods. It was time for a lot of self-observation and self-exploration.

    Funnily enough, my work with my clients helped me uncover what I was looking for. It is, after all, always so much easier to see it in other people than it is to find it in yourself.

    I discovered that my moods were primarily linked to two things.

    The first one was needs, or more accurately, unmet needs.

    The second one was feelings, unexpressed feelings.

    Before my healing journey, there was no way for me to change my mood in any way because I wasn’t aware of my needs, and all I ever did was suppress and inhibit my feelings.

    Both of these things logically result in low moods.

    So why didn’t I meet my needs or feel my feelings? These simply weren’t things I had been taught how to do. In fact, suppressing my feelings was encouraged. No, it was demanded.

    If I didn’t, I would get punished. I would get hit. And a child learns very quickly how to keep themselves safe, so that’s what I did.

    I remember this one time I got bullied really badly. As I walked into the family home, I collapsed on the floor and cried. This was not something I had ever done before. It was a rare occasion. I had a proper breakdown.

    My mother looked at me in disgust, stepped over me, and carried on with cleaning the house.

    I don’t exactly remember how long I lay there, but it must have been a long time because she repeatedly stepped over me and ignored me in my pain.

    So that’s what I learned to do to myself.

    Whatever was going on, I ignored it.

    I never stopped to ask myself what I needed or how I felt. I didn’t give myself any reassurance or encouragement. I didn’t help myself in any way, so my only go-to point was depression or a low mood.

    On the inside, I kept my loudly screaming needs and feelings locked up in a tiny little jar just waiting to explode. I had to keep my moods low to keep the pressure down. I had to be quiet to make sure I didn’t accidentally unlock the biggest scream the world had ever heard.

    Today, I realize that my low moods were symptoms of me ignoring myself, not feeling my feelings, and not meeting my needs.

    I didn’t know how to honor my feelings and needs then, but I learned how during my work and healing journey.

    When a low mood visits me today, I don’t step over myself. I don’t repeat the patterns of the past. I don’t repeat the lack of kindness and warmth. Instead, I do these four things:

    1. I dig deep instead of surrendering to my low mood.

    I no longer just leave myself in it. I don’t just tolerate it.

    I notice it, stay with it, and love myself too much to not do anything about it.

    Instead, I get curious.

    2. I accept instead of fighting my low mood.

    There’s no point in putting yourself down when you’re already feeling low.

    You’re not doing anything wrong when you feel bad.

    It’s just a sign that you need to check in with yourself and figure out what’s going on for you so that you can take care of yourself in a healthy and loving way.

    So that’s what I do.

    3. I ask, “What’s going on for me?

    Sometimes it’s obvious what’s impacting my mood. It could be a bad night’s sleep, an argument, or a cold.

    Sometimes it’s harder to figure out what’s going on, but then it’s important that I stay with it and don’t just shrug it off.

    In my experience, mood management has a lot to do with emotional self-care.

    I ask myself:

    • What feelings might I be suppressing?
    • In what ways might I be inhibiting or censoring myself?
    • Am I staying in the wrong kinds of relationships for me?
    • Do I forget to set boundaries?
    • Am I not having enough fun or variety?
    • Do I need to stretch myself more and grow?

    Learning how to meet my needs and feel my feelings were the two most important aspects of my healing journey. So much started to make sense once I knew what to do about my feelings or needs.

    My moods weren’t just random anymore. They made sense. And if they didn’t, I knew that I hadn’t found all of the puzzle pieces yet.

    4. I have compassion for myself.

    It’s wonderful to be a human. It’s also hard.

    We have feelings and moods and needs and relationships and dreams and fears and so much else going on.

    It’s not simple, and it’s not easy.

    We have to give ourselves some credit for all the great things that we achieve and do.

    But most of all, we have to appreciate who we are and how we are.

    We want to improve things. We want to feel better and be better for ourselves and for others. That alone needs to be celebrated!

    The not giving up. The striving to grow. The commitment to healing. All of that needs to be acknowledged.

    And all of you deserves compassion. Low mood or not.

  • No One Was Coming to Save Me: The Insignificance I Felt as a Kid

    No One Was Coming to Save Me: The Insignificance I Felt as a Kid

    Never make the mistake of thinking you are alone—or inconsequential.” ~ Rebecca McKinsey

    I can still remember it as vividly as if it happened yesterday.

    Our kitchen was small. Only enough room for a few people, and there were four of us kids scrounging to get our hands on the rest of the leftovers. It wasn’t a fight, but I can say with certainty that there was an underlying assumption that whoever got their hands on it first was able to claim it, so there was competition.

    I grabbed my spoon first and then went to the fridge to get my food when my dad grabbed the spoon out of hand.

    “Dad! Give it back!” I said in my most rude teenage voice.

    Not a second passed and his hand met my cheek with a blow that knocked me to the floor. There must have been a loud noise as I flopped to the floor, hitting the dishwasher, because my mom, who was doing laundry, came running inside to see what was going on.

    I lay there helpless on the floor, not struggling but also not fighting.

    I looked up at my mom, who looked back at me, then at my dad. She gave a sigh of disapproval, turned the corner, and walked away.

    Still on the floor, I looked up at my brother who was eating at the bar that faced where I was lying. He looked at me chewing his food, continued to eat, and said nothing.

    This was the first time I remember feeling alone. It was a reminder that hit me like a ton of bricks that nobody was coming to save me… nobody. 

    Of course, this reality check didn’t come without consequences. It most certainly left a hole in my heart and closed off parts of me that later became nearly impossible to break. But I survived. I just learned to survive without the parts of me that were open to love and compassion.

    While the trauma of getting hit by a parent has repercussions, I believe it was the ignoring of suffering that had more catastrophic consequences for me.

    Having both parents fail me at the same moment and then looking up to see my brother carrying on with his life as if nothing was out of the ordinary was complete devastation for me.

    In that moment, it was a reminder of my worth, and it was a reminder of my insignificance within my family. 

    And that became my voice for a large part of my life.

    It’s funny, though, because I never remember feeling alone as a kid, and it’s probably just because I never understood what that even looked like. It took years of trying hard to sit with my feelings to understand that what I was feeling was insignificance. Years.

    Not having the vocabulary around my feelings made normalizing them so difficult. Now I can look at what I was feeling with confidence and not give it more weight than it deserves. I can label it, feel it, look at it objectively, and move on without taking it personally.

    Today I realize that feeling lonely, unseen, and insignificant was simply a product of emotionally immature parents, not a reflection of who I was. But as a kid, I internalized it as a problem with myself because I couldn’t properly label it and assign meaning to it. Instead, I made what I was feeling a part of my character, and thus I subconsciously became a magnet for all the things that would validate that “character flaw” in myself.

    I dated people who treated me like crap and sought out mean guys. I had friends who were hurtful. And all the while I felt like I had a problem that made me unlovable.

    And I’m not gonna lie, I’m a lot of “too-much-ness” for a lot of people, but emotionally mature people cannot just handle me, they can love me too. Because while I am a lot, I’m also full of a lot of love too.

    I tell this story because I realized that naming our feelings is foundational to learning to communicate without projecting blame onto others. This isn’t just true for children going through a difficult time. This is true for many of us adults who just never learned the vocabulary around what certain feelings even look like.

    When we own our feelings, we’re less likely to blame other people for causing them because we understand where they originated and know it’s our responsibility to work through them.

    My feelings of insignificance will probably never go away when it comes to my relationship with my family. Mother’s Day was difficult for me this year because it brought back those same feelings of loneliness (and a bit of sadness), but they no longer hold the same weight. I now can see my feelings at face value without judging myself and my character as a result.

    Instead, I know that…

    I am not insignificant, and I am worthy of love. And that is why I have created a life full of love and meaning in my own family.

    My “too-much-ness” is only “too much” for those that don’t have the ability to see the beauty in me. And that is why I surround myself with only those who see me through a lens of love.

    There is value in learning what our feelings are, defining them, recognizing what they look like, and realizing how they can run us ragged if left unchecked. If you do one thing this year, learn about your feelings so they no longer can control you.

  • The Truth About Mr. S.: The Sexual Predator from My High School Band

    The Truth About Mr. S.: The Sexual Predator from My High School Band

    TRIGGER WARNING: This post deals with accounts of sexual harassment and assault and may be triggering to some people.

    “There can be a deep loneliness that comes from not having a family that has your back. I hope you can find supportive people who show up for you.” ~Laura Mohai

    I feel and have felt extreme sadness, anger, isolation, and fear over several sexual harassments and assaults in my life.

    The first time I was sexually assaulted I was seven. I was at a friend’s birthday pool party. My friend’s dad put his hand down my swimsuit and grabbed my undeveloped chest, then said that once “these” grow, I’d be irresistible and a hot f*ck. I was seven.

    After that, my stepfather bought the first pair of “sexy” underwear I ever had, when I was ten, and made me model them for him, among other things.

    From these early formative experiences, I wanted to hide from the world.

    My mom was cruel and never protected me. She knew my stepdad would leer after me and that I hid in my closet. She just sneered and told me that I wasn’t special or that pretty. As a result, I learned from a young age that I didn’t matter, that I wasn’t going to be protected, and that I wasn’t special. This backward thinking allowed me to be prey to other men, one of whom was a teacher.

    I was sexually harassed and assaulted numerous times by a “valued” community member. Mr. S was my band director during my junior and senior years of high school. His behavior with me during my years as a student was completely inappropriate. He should be in jail. Yes, jail. I am certain I am not the only female who experienced his advances.

    Mr. S, as the students called him, preyed on the fact that I was very naïve and beaten down, came from a single-parent household, didn’t have much of a relationship with my father, and wanted to be a professional musician.

    My senior year of high school, I had early release but didn’t have a car. My mom worked, so I often had to stay very late after school to wait to be picked up. I would go to the band hall to practice during early release. Every single day, Mr. S would hide my clarinet somewhere so I’d have to come and ask him where it was. It was his way of making sure he got to see me, to control and harass me.

    He would leave lengthy typed “love” letters and lifesavers in my case every day. I was appalled. I told him to please stop. I never reciprocated and did not want this kind of attention. I just wanted to practice my clarinet, and he knew this, but preferred to toy with me.

    Before he would “allow” me to take my clarinet from him and go practice, he would make me sit with him in his office. He would pull his chair up to me and sniff my hair, telling me to never change my use of Finesse shampoo, as he associated me with that “lovely” smell.

    He would ask me if I read his love letters, and then he’d pester me as to why I never replied or reciprocated. I was very shy and didn’t say anything. I was scared. I felt ashamed, though I didn’t do anything wrong. I was embarrassed and knew many kids noticed that he gave me “special” attention, and I hated it.

    He controlled when I could leave his office. He knew I had no transportation of my own, so if I tried to leave to go to a practice room or to the library, he would tell me that I couldn’t because I still had lots of time to be with him.

    He would sometimes help me with my music, as it appeared that I was just in his office for that purpose. It wasn’t. He was obsessed with me. I am now closing in on middle age, and until last night, I had never told anyone that he used to come to my Spanish class and pull me out to take me places. How this was allowed, I will never know.

    Mr. S would tell my Spanish teacher that I had Drum Major duties, and that it was urgent, and then she would allow him to whisk me away. I hated it.

    He would often take me to Lake Lewisville, where he and his wife owned a sailboat. He would make me get in the boat, and then he would tell me how he wanted to sail the world with me. Again, I was silent. I was afraid.

    He would force me to sit leg-to-leg with him and would kiss my cheek, putting his arm around me. I would sit there like a statue, then I would try to pull away, but he would forcefully pull me back and tell me that it was mean to deny his advances and affection.

    Typing this now makes me want to vomit. It’s repugnant. The woman I have grown to be would never allow this behavior. However, I was sixteen and had no guidance and not much self-esteem.

    Looking back, I cannot understand how a man who had a wife and three daughters could be so disgusting, cross so many boundaries, and be so creepy.

    The time he crossed the line in the most extreme way was when he pulled me to him, held me next to his body, and forced a mouth-to-mouth kiss on me, while pressing his hard-on into my stomach, in San Antonio at All State. I was terrified, and pulled myself away from him, ran back to the hotel, and cried the entire night.

    I wanted someone to rescue me from his nastiness. “Can’t everyone tell he’s a creep and I’m miserable?” I would think to myself.

    You are probably thinking, “Why didn’t you tell someone?” I was afraid. He brainwashed me into thinking that if I told anyone, he wouldn’t write any recommendation letters for me and no one would believe me (I know this is not true now). And he would remind me that I didn’t want to stress out my mom, who already worked a lot. He guilt-tripped me and shamed me.

    It wasn’t until college that I eventually told someone, a childhood friend who attended the same school I went to. I showed him the letters Mr. S had written and told him about it. My friend was livid and then threw all the letters away. (I now wish I had kept the disgusting letters so that I could have them published.)

    Mr. S would call me at college and tell me he missed me. I told him to never call me again, but he continued until I stopped picking up the phone.

    Mr. S was a child predator who never should have taught children. He tried to Facebook friend me several years ago. I immediately shut that down. The gall, the nerve. No shame, no conscience. I am tired of being silent. I will not spare his peace to keep this quiet any longer. I can only imagine how many other teenagers and young girls were forced to be at the mercy of his sickness. I will be silent no more.

    The above abuses and others caused my judgment to be clouded and for me to take routes that weren’t always best for me. For example, I turned down a full scholarship from Baylor University to attend Eastman because I was terrified of my stepfather and Mr. S. I wanted to get as far away as possible from them. I jeopardized my financial future by taking out loans to pay for flights and college in order to escape Texas.

    I have beat myself up too many times over some of my poor decisions and my methods of survival. I won’t continue to vilify myself for finding ways, good or bad, to try to be and feel safe. I did the best I could, and I can now see that I am proud of myself for surviving. As a child and as a young adult, I should have been protected, cherished, loved, and guided, but I received none of those necessities.

    To those who have experienced abuse, who were not protected, who were not valued or cherished, you should have been. You matter. Find your truth. Abusers gaslight to disorient you. You are smart, you are brave, and you can proceed with life.

    I give myself kindness and love now. You deserve that too. You should have had those things before, but now you must give them to yourself. Be your own biggest cheerleader and know you are not alone.

  • The Childhood Wounds We All Carry and How to Heal Our Pain

    The Childhood Wounds We All Carry and How to Heal Our Pain

    “As traumatized children, we always dreamed that someone would come and save us. We never dreamed that it would, in fact, be ourselves as adults.” ~Alice Little

    Like most people, I used to run away from my pain.

    I did it in lots of different and creative ways.

    I would starve myself and only focus on what I could and couldn’t eat based on calories.

    I would make bad choices for myself and then struggle with the consequences, not realizing that I had made any choice at all. It all just seemed like bad luck. Really bad luck.

    Or I would stay in unhealthy relationships of any kind and endure the stress that was causing. Again, I didn’t see what I was contributing or how I was not only keeping my pain going but actually adding to it.

    These are just a few examples of the many ways I ran away from my pain. The real pain. The one below it all. The one that started it all. The core wound.

    The wound of unworthiness and unlovability.

    The wound that stems from my childhood.

    And my parents’ childhoods.

    And their parents’ childhoods.

    But this is not a piece on how it all got started or who is to blame.

    No. This is about me wanting to share how I got rid of my pain.

    Because discovering how to do that changed my life in ways I never thought possible.

    It is something I would love for you to experience too because life can be beautiful no matter what has happened in the past. I don’t want you to miss out on this opportunity. Especially because I know it is possible for you too.

    Hands on the table, I am a psychotherapist and I have been for almost ten years. I also train and supervise other psychotherapists, so I should know what I’m talking about.

    But, let me fill you in on this: There are plenty of professionals who haven’t done ‘the work’ on themselves. I know, I’ve met them.

    And I have met hundreds of people who don’t have any qualifications, but they have done the work on themselves. I know, I’ve felt them.

    Doing the work, in the shortest possible summary, is all about facing your pain. It’s when you stop—or when you’re forced to stop, which is so often the case—and you’re done with running away from it.

    It’s when you finally give up.

    Sounds like a bad thing, right? But it isn’t.

    To heal, you have to see the pain.

    We all think we see it or feel it or know it, but we don’t.

    We know what it feels like to run away from it and the pain and stress that causes. The constant anxiety, the pressure, the breathlessness, the numbness. That’s what we know.

    But that’s not the pain, not the pain of the core wound. Those are the symptoms of not dealing with the wound, of not healing it because you’re too afraid to even look.

    It’s fear that stops us from healing.

    It’s not the process of healing itself that scares us; it’s what we imagine healing means. And it usually is nothing like we imagine it to be!

    Healing just means facing the pain.

    Let me try to make it more practical:

    Do you remember a time when you were very little, maybe three or five, or maybe a little older?

    Do you remember, in your body, how it felt to be misunderstood? How to want something and then not get it? How to be punished for something you didn’t do? How to be shouted at for no reason at all just because someone else was stressed out and couldn’t control themselves?

    Do you remember how that felt?

    I do.

    That’s the origin. All those little incidents when we were too young to understand what was going on, but we made it mean something negative about ourselves.

    Because what was reflected back to us by the world, by the people we loved the most, was that something was wrong with us, that in some way we were flawed, wrong, or bad.

    Our brains were too young to take a different perspective, to defend ourselves from unfair judgments and punishments, and so we took it all in.

    And believing something horrible about yourself that isn’t true hurts. Believing that you’re not good enough hurts. Believing that you’re unlovable hurts.

    It also scares us, and so we no longer feel safe.

    Safe to be ourselves. Safe to love. Safe to be loved.

    We start to hide from ourselves and our pain. We start to hide our truth and inhibit the great humans that we actually are.

    Because in those moments, those moments of misunderstanding, we receive the wrong message—that we are not worthy of being heard, trusted, held, or loved.

    We are pushed away, through being ignored, threatened, or punished.

    And then we start doing that to ourselves.

    We want or need something—just like we needed it then when it was inconvenient to a parent who shouted at us and invalidated what we wanted or needed—and we deny it or minimize it.

    We want to say “enough” and set a boundary with someone—just like we wanted to when we were little but were told we didn’t know what was good for us—but we don’t do it.

    We want to choose what we like or are excited by—just like we tried to when we were young but were told we were being stupid, childish, or silly—but then go for the boring, reasonable option instead.

    We carry the pain on.

    We don’t stop to ask ourselves whether that’s actually what we should be doing.

    We try to avoid re-experiencing the pain from our childhood by treating ourselves in exactly the same ways as we were treated back then.

    We don’t realize that we’re keeping that usually unconscious pattern going.

    The most obvious example I can give you from my life is that I didn’t grow up surrounded by emotionally available adults. So obviously I didn’t become one either. I wasn’t emotionally available to myself, and I didn’t choose emotionally available partners in my relationships.

    As a result, I got to relive my childhood experiences over and over again while not understanding why I kept feeling so depressed, unloved, and worthless.

    I kept the pain going by being closed off to how I was feeling and by choosing partners who would shame, reject, or ignore me and my feelings the same way my parents had.

    But I broke that cycle.

    I broke it when I faced my pain.

    I broke it when I stayed within myself when I felt something, no matter what it was.

    When I felt disappointed that I didn’t get the grade I wanted on an important university assignment, I stayed with that disappointment.

    I didn’t talk myself out of it. I didn’t talk down to myself and tell myself what a useless waste of space I was. I didn’t pity myself or blame my lecturer. I didn’t numb myself by binge-watching Netflix and eating chocolate.

    No, I stayed with the disappointment.

    It was like I was sitting opposite my disappointed three-year-old self, and I stayed with her.

    I didn’t shout, mock her, invalidate her, leave her, or make her wrong for feeling how she was feeling.

    I stayed with her. I saw her disappointment. I saw her pain. I knew what she was making it mean and I stayed with her.

    I didn’t push her away. I didn’t push the pain away.

    And guess what happened?

    It started to speak to me! And it made sense!

    It wasn’t scary or weird or awkward or crazy! It made complete sense.

    And it needed me to hear it, to understand it, and to parent it.

    Just like I parent my children.

    “Of course, you feel disappointed. You have put so much work into this, and you didn’t get the result you wanted. I get it. I’m here to listen to you. I want to understand you.”

    Do you know what that does? It calms you down. Truly.

    It calms you down. It’s such a relief!

    Finally, someone wants to listen! Finally, someone doesn’t turn away from me like I am the biggest threat they have ever encountered. Finally, someone looks at me with understanding and compassion.

    This is what I do with all of my feelings.

    If there is jealousy, I am there for it. I’m not shaming it, not judging it—I’m just here to listen, to soothe, to understand, and to act on it if it feels like that’s what it needs.

    So I turn toward the pain, the feeling; I try to understand what it’s all about and see if there is anything it needs from me, something more practical.

    Does my disappointment need me to ask my lecturer for feedback to improve my work for the next assessment?

    Does my jealousy need me to remind myself how worthy and lovable I am? Or does it need me to choose something beautiful for me to wear because I’ve not really paid that much attention to my appearance recently? Or does it need to speak to my partner because he’s much friendlier with other women than he is with me?

    A lot of the time the pain tries to alert us to doing something we need to do for ourselves.

    By not facing the pain, by not tending to it, we can’t know what it is that it needs us to do—and it’s always something that’s good for us.

    And so we go without what we want and need, and the pain only grows bigger and louder like the tantruming toddler that is only trying to express herself in an attempt to be heard, held, soothed, and taken care of by their parent.

    It’s time to stop doing that to ourselves.

    I did many years ago, and I feel like a different person. The way I live my life is different. The way I feel about myself is different. I no longer go without what I want and need.

    That can’t happen as long as you use up all your energy to run away from the pain.

    The pain is your invitation to do the healing work. It invites you to stay and listen, to find out what’s really going on below all distractions and symptoms.

    What is the feeling that needs to be felt?

    What is the pain that needs to be witnessed and understood?

    And what does it need you to do for it so the core wound can finally heal?

    You have the power to heal it. You are the only one you need to heal it. But you have got to stay and learn to be there for it, learn to be there for yourself.

    That’s it.

    Unlike other people, you don’t walk away. You don’t say no to yourself. You don’t go against yourself and make yourself wrong.

    You stay. You feel it. You give it what it needs.

    And that’s when it heals.

  • Why It’s Worth the Temporary Discomfort of Sitting with Intense Emotions

    Why It’s Worth the Temporary Discomfort of Sitting with Intense Emotions

    “Whatever you’re feeling, it will eventually pass.”  ~Lori Deschene

    Can you feel an intense emotion, like anger, without acting on it, reacting to it, or trying to get rid of it?

    Can you feel such an intense emotion without needing to justify or explain it—or needing to find someone or something to blame it on?

    After successfully dodging it for two years, I recently caught Covid-19. The physical symptoms were utter misery. But something much more interesting happened while I was unwell.

    The whole experience brought some intense emotions to the surface. Namely, seething anger about something that had nothing to do with the virus.

    In the handful of days that my symptoms were at their worst, I was absolutely livid. And while on some level it made sense that I was angry that getting this sick was both extremely unpleasant and delaying work on a project I was all fired up about, the anger was manifesting with a deeper-rooted blame.

    I grew up in a religious denomination that had a profound effect on my childhood and adolescence. It taught me through debilitating fear, division, and confusion. It ingrained black-and-white rights and wrongs for living, thinking, and being that had never made sufficient sense to me, no one could adequately explain, and were damaging for me on a number of levels.

    In the past couple of years, I worked through its various effects with shadow work, inner child healing, forgiveness, and even quantum energetic healing. Each of these modalities supported me immensely with healing different layers.

    But the emotion of deep anger I harbored clearly hadn’t gone away, and it simply needed to be felt.

    The more we learn to observe and witness our emotions, the more acutely aware we become of where they’re stemming from, and the more we’re able to notice and catch ourselves when we’re associating our emotions with narratives and situations that are not in fact to blame for how we’re feeling.

    Although I’d initially managed to fashion some connection between being unwell and the church I still harbored so much anger toward, I became increasingly aware that there was none. My inclination to blame the church was part of an ongoing pattern. And it was time to break this pattern.

    At the same time, I’d recently become very aware that whenever I’d hear mention of the church or any of its associated beliefs, a brief surge of anger would leap up in me. I was still feeling triggered.

    I was very ready to move beyond these patterns of blame and anger. And getting to that inner peace I so wanted to feel meant addressing this on an emotional level. I realized that what I needed was to actually sit with these feelings so they could be fully acknowledged and allowed to move through me.

    The only person who is ever responsible for your emotions is you. And your emotions are simply powerful feedback. They show up for one of two dominant reasons.

    Either they’re unresolved past emotions that are surfacing because they’re ready to be acknowledged and felt now, or they’re feelings that demonstrate how a situation is resonating for you—in other words, they’re your own inner compass.

    Sadly, although traditions like Buddhism have been teaching us how to develop emotional awareness for thousands of years, we’ve somehow landed on two dominant, ineffective responses.

    Acting on our emotions or trying to brush them under the rug.

    Brushing an emotion under the rug will only keep it trapped inside of you. Meaning it will resurface to bother you as many times as it needs to in the future until you deal with it.

    And the practices of toxic positivity fall under this category. Write a gratitude list and look for the best-feeling thought you can find, they say. In other words, avoid the “negative” emotion for now and let it fester under the surface a little while longer.

    Newsflash: No emotion is negative unless it’s fueling a negative action or reaction. It’s simply feedback pointing you toward growth or clarity.

    Which brings me to the next dominant response we resort to. Acting on the emotion (by yelling at someone, for example) will at least give it an opportunity to release but will most likely create consequences that won’t serve you. We’ve all been there and done that, so no judgment here.

    As I emphasized earlier, the only person who’s ever responsible for your emotions is you. And we tend to act on our emotions by deflecting this responsibility. So we learn, understand, and gain nothing from them.

    So, I sat with the anger. I was fully present with it—by itself, separate from any experience or event that I could possibly associate it with.

    I acknowledged it, felt its full intensity, and breathed through it. I sat with the parts of me that felt this emotion with compassion. I surrendered to letting it move through me.

    Despite having felt the intensity of this anger for a few days, it released fairly quickly when I leaned into it. And when it released, I was able to see pretty clearly why being ill had triggered this anger.

    I’ve also noticed that since this whole experience, the little surges of anger I’d previously felt have gone away. So far I haven’t felt those triggers since, which is a relief.

    Before I go any further, I want to acknowledge that many of us are carrying deep trauma that’s often too painful to even fathom triggering. So have compassion for yourself in whatever you feel, and don’t put off seeking the right support to work through your emotions if you feel you need this.

    Now, this might sound counterintuitive, and it’s incredibly uncomfortable to do at first. But real emotional awareness—and maturity—means sitting with the emotion and feeling its fullness.

    It’s identifying what this emotion is and how it feels. Including where you can feel it physically.

    It’s giving yourself some time and space to focus on really leaning into the emotion and separating it from any narrative or incident it may be associated with. Focusing on the emotion by itself in isolation allows us to process it. Without blame, justification, or self-pity.

    When you can truly feel, acknowledge, and breathe through it, it releases. And when it’s released, you’re able to understand what it represented for you. You grow through it.

    This may take time, but a feeling is only ever there to be felt. And until it is, it will be increasingly vociferous in how it tries to get your attention.

    This can require a lot of courage, especially because too many of us have been conditioned to fear feeling our emotions and believe that we can’t handle them.

    But if you need to cry, cry. If it feels intense, this is where deeply buried stuff is surfacing for release.

    And when you let an emotion move through you, you let it move out of you.

    This doesn’t mean that you’ll never feel another “negative” emotion ever again.

    But it does mean that you’ll understand how to respond to these emotions and allow them to be felt and understood with a lot more compassion.

    And that’s more than worth the temporary discomfort.

  • How Boys Learn to Repress Their Feelings and How We Can Do Better as Men

    How Boys Learn to Repress Their Feelings and How We Can Do Better as Men

    “Shoutout to all the men going through a lot, with no one to turn to, because this world wrongly taught our males to mask their emotions and that strong means silent.” ~Alex Myles

    He is close to tears. He is not physically hurt. No ankle has been twisted, no knee has been scraped, nobody needs their asthma inhaler.

    The other boys are making fun of his size.

    Most of the time he pretends it doesn’t bother him. But I’m the coach, and it’s pretty hard to miss.

    I have watched him smile and try to shake it off. Sometimes he will parry with a comment of his own—something about them that they’re sensitive of…

    I know this thing that they are doing. I call this “emotional arm punching.” It’s a rite of passage boys use to desensitize themselves to emotions, just like when they punch each other repeatedly in the bicep and try not to show how much it hurts

    For about two months out of the year I am entrusted with seeing some of the real feelings these kids have. The reason why I get to see them is because they haven’t yet been taught not to allow themselves to feel them. They haven’t been taught that emotions are a weakness. But I can tell you this, it is definitely beginning, and this emotional arm punching, especially with boys, is the sign of it.

    This term I’ve coined—emotional arm punching—you see it all the time on playgrounds, middle and high school sports, probably even in the Boy Scouts. Maybe you remember it from when you were younger? It’s the tiny emotional jabs you take at your friends about things that you know they’re sensitive about that hurt their feelings.

    I know this well from my own experience. I was called stupid and berated by my coaches because, try as I might, I could never remember the plays.

    The other players would use the coach’s opinion of my play to deflect the attention from their own failings by coming after me relentlessly for my inability to remember plays, or, even worse, if I let down my guard and told my teammates how the coach’s remarks made me feel.

    Ultimately, I found myself deflecting my emotional hurt, hurling my own insults or digs back on my teammates about their performance.

    Now, if you asked most people, they would say this is a rite of passage in our society. You’re learning how to “be a man.” You’re learning to not let emotions affect you.

    Unfortunately, I can tell you this firsthand: it doesn’t teach kids not to have emotions. What it teaches them is to not tell or show anybody what they are feeling and to repress their emotions, just like I learned to do.

    With no one to help me actually work through my feelings, I found myself stuffing down my embarrassment and shame until those emotions became a roaring anger. That anger would ultimately become disproportionately intense. However, with no place to go, it would erupt from me when I least expected it—often on my friends or my mom.

    Kids are being called short, fat, ugly, or any unacceptable thing that their friends (or even those who aren’t their friends) say about them—under the flag of jest of course.

    What is the result? You get a bunch of kids that start to learn that they are not supposed to react. They pretend emotions don’t bother them. But in reality? They hurt doubly worse because they can’t get any support or acknowledgment for what they’re feeling.

    Why does this matter? Because those circles you see on the sports fields, in the schools, or even the Boy Scouts, you’re going to see when you’re grown up and go to the holiday party, bowling team, or men’s club. It’s the same people.

    They grew up and their emotions are so repressed that they come out in much more unhealthy or even lethal ways. Think excessive drinking, angry outbursts, isolation, domestic violence.

    Adults who learned to repress their emotions as children end up resorting to finding ways to numb those emotions that are seeping out because they didn’t learn the tools to process them.

    And then there’s blame!

    Blame is when our ‘uncomfortable emotions’ cup runneth over inside of us. When we give emotions like fear, anxiety, and anger a nice, comfortable home outside of us by spilling them all over someone else in the form of blame.

    in her Ted Talk, The Power of Vulnerability, internationally renowned speaker, storyteller, and researcher Brené Brown said that blame is described in research as a way to discharge pain and discomfort.

    Blame is acting out your anger instead of dealing with your emotions and the problem that’s in front of you. I had this a lot!  Eventually, however, I recognized the pain my actions and outburst of anger caused my friends and loved ones ultimately silenced me and, for a long time, kept me from making real connections in my life.

    If we want men to be more aware of and able to identify how they feel so that they have choices instead of reactions—choice of the challenges they will pursue in their lives, the relationships they will create, the work that will satisfy them, and the kind of father they want to be—we’re going about it all wrong.

    One of the best tools I’ve learned when dealing with my feelings is what I call “emotionally testifying.”  This starts with developing a practice of becoming familiar with all of your emotions, not just the ones that we as men find socially acceptable.

    Recognize what your emotions feel like in your body. Then, have the courage to express them to trusted friends and family, describing how you are feeling and why you think you’re feeling that way.

    This familiarity with uncomfortable emotions allows you to start to trust yourself with expressing them. They’re not foreign to you, or something to be afraid or ashamed of.

    As you become confident at identifying and expressing your emotions with people you trust, you’ll be able to respond differently when you later find yourself with a group of other guys, and that emotional arm punching begins.

    Instead of perpetuating this socially accepted, but emotionally unhealthy norm, you will have the skills to express how you feel about what’s being said in a way that is authentic to you without harming anyone else.

    I believe it is more masculine to identify and understand your emotions and to acknowledge and accept when you hurt someone else’s feelings. Just because somebody said something to you that hurt you doesn’t give you the right to go off and put those hard feelings out on someone else. That is not a sign of strength.

    Strength is knowing how you really want to feel and interacting with your friends from a place of honesty and empathy.

    If you want to learn to trust yourself and your emotions, tell your friends how you feel. If they give you a hard time, you will recover and be healthier for it. And you never know, they might follow your lead and give you an emotionally honest response back. Either way, it’ll save a lot of emotional bruising.

  • How I’m Winning Over My Inner Critic by Letting It Exist

    How I’m Winning Over My Inner Critic by Letting It Exist

    “Winning the war of words inside your soul means learning to defy your inner critic.” ~Steven Furtick

    We all have that voice in our head, the voice that’s always negative about ourselves. Our inner voice.  Our inner critic.

    The one that tells us we’re not good enough, not smart enough, not attractive enough. That voice that continuously compares us to other people, so we come up lacking and feeling less than.

    Sometimes that voice is our own. Other times, and for some people, maybe those of us who have felt unloved or disliked by a significant person in our lives, that voice belongs to them.

    Then there are times when that inner critic will take on the voice of multiple people. A parent, a past lover who jilted us, and an abusive boss, for example. It can be quite the party in our heads, and not always a good one!

    For a while, the voice in my head belonged to my mom.

    It became a lot more frequent after she passed away. And a lot more persistent. Her best times to chat with me were always during my morning and evening routines. 

    Why? I haven’t quite figured that out yet. Maybe it was because, during those times, especially with my morning ritual, I was prepping to present my best self to my world, doing my makeup and fixing up my hair. What better time to be critical, right?

    In the mornings as I prepared for the day, I heard how my skin care routine didn’t matter, I was going to get old anyway, and look old. The makeup I applied didn’t make me look any better. The affirmations I wrote on the bathroom mirror were stupid and useless.

    Anything I did to make myself better and healthier didn’t matter. I could never change, and I could never improve myself. Regardless of how much I tried, or how much effort I put in, I would never be good enough. Never enough period.

    At times, I think there was an undercurrent of jealousy. Maybe because I wanted to improve my life, that I wanted so much more from life. More than what she wanted for herself and for me.

    When she was alive, I definitely felt this was why she found so many faults with me and pointed out all my shortcomings. It would make sense, then, that any critical thoughts I had about myself could so easily be transferred to her image, and in her voice.

    I can understand those feelings and see why her feelings came out the way they did. Fears held her back from becoming more, from wanting more. And just possibly, those were my fears too, but now being heard via her voice. Fears of never really becoming who I want to be, of never being enough.

    Sometimes it’s easier to deal with our negative thoughts if we can make someone else responsible for them. Have someone else own them. It takes the burden off of me to change my thinking if I can tell myself these negative thoughts are coming from my mom.

    For a long time, during those morning and evening chats, I argued back. I got very defensive. And I felt like everything I was doing was useless and worthless. During those times it felt like she was right. That my inner critic was spot-on.

    Then one day I got quiet. Maybe I was exhausted with this daily dialogue. I don’t know. But I got quiet. I decided to just let her talk without reacting to what she said. No more arguing. I just smiled, a gentle unconcerned smile, and continued with my routine.

    I let everything that was being said just sit in the space around us. I heard it but didn’t take it in.

    My intention now was to observe. I wasn’t belittling her feelings by ignoring her, I just simply observed and let her talk, giving her voice the space to speak and to be heard. Periodically, I responded with something like, “Yeah, I can see why you think that.”

    For a while this became the style of our regular chats. The new dialogue that the voice in my head was speaking. The negative remarks, the catty remarks, and the put-downs, all drawing a quiet and unconcerned smile, with no negative response from me.

    Before long it changed again. My mom-in-my-head, instead of chastising me for wasting my efforts, became inquisitive. The voice started making positive remarks about the products I used and the affirmations I wrote on the mirror. She became curious. That voice started asking positive questions, empowering questions. Questions that were now on my side—with me, not against me.

    It’s very possible that the reason my inner voice, my inner critic, has taken on the voice of my mom is that I still very much want the approval from her that I felt I never received while she was alive. I will never actually get it now that she is gone, and that’s something I have to accept. But this may be another way that I can maybe feel like I get it, even just a little.

    Perhaps it’s how I can get the approval from myself that I’m seeking too. The belief that I am indeed becoming the person I want to be. That I am indeed enough.

    I’m reminded of this saying, “We can’t control how other people act; we can only control our own reaction.”

    Sure, this inner voice is mine, maybe sounding like someone I know. And one would think we can control our inner voices. But if it were only as easy as that, no one would ever struggle with self-doubt, and at times self-loathing.

    Learning to control that inner voice is like controlling a temper-tantrum-filled two-year-old. Eventually do-able, but it takes herculean effort!

    The method that’s currently working for me is to let that voice speak. Meeting it with a gentle smile and letting it flow around me, without landing on me. Being observant but unconcerned. 

    Over and over, as long as it takes. Because soon that inner voice will be curious about what’s happening with me, what’s working for me, what it is that is bringing me such peace.

    Perhaps the same is true for you. Maybe instead of trying to make your inner critic go away, you just need to let it exist. When you observe your self-critical thoughts without fighting or attaching to them, you take a little of their power away. And maybe as you take your power back your inner voice will slowly transform into something softer, gentler, and on your side, because it can finally see it’s a good place to be.

  • What I Really Mean When I Say I’m Fine (Spoiler: I’m Not)

    What I Really Mean When I Say I’m Fine (Spoiler: I’m Not)

    “Tears are words that need to be written.” ~Paulo Coelho

    It was lovely to see you today. I haven’t seen you in such a long time. So much has happened since the last time we saw each other.

    You asked me how I was. I politely replied, “I’m fine” and forced a smile that I hoped would be believable. It must have worked. You smiled back and said, “I’m so glad to hear that. You look great.”

    But I’m not really fine. I haven’t been fine for a very long time, and I wonder if I will ever know what “fine” actually feels like again.

    Some days are good, some not so good. I’m doing my best to stay optimistic and to keep faith that tomorrow will be better. Sometimes it is, sometimes it’s worse. I’m never prepared for either outcome.

    I’m doing my best to pretend I’m fine.

    The mask I wear hides my pain very well. I’ve been wearing it for so long now that no one can see through it anymore. It’s my new face, and it smiles on demand.

    Some days I wish I didn’t have to pretend to smile. I long for the day when it will come naturally, sincerely, and genuinely.

    When I say I’m fine this is what I really mean…

    I’m sad. I’m really having a hard time right now. I wish I could tell you. I’d like to think that you might even care. And maybe you do truly care. But I don’t want to tell you. I don’t want to bother or burden anyone with my troubles.

    My troubles are big and ugly. I can’t burden you with them. You are facing demons of your own. You don’t need to be exposed to mine. That would be so selfish of me. To think that your demons are not as important or debilitating as mine.

    So I just tell you I’m fine. I’m protecting you when I say I’m fine. Because I’m afraid my pain is just more toxicity.

    I want to tell you my troubles. I want you to take them away. I wish someone could fix everything that hurts, though I no one else can do that for me. Still, I wonder, does anyone have all the answers to these questions that are pounding in my head and causing me grief and anxiety?

    Anyone?

    There’s a tightness in my chest that won’t go away. There’s a darkness in the pit of my stomach that makes me nauseous. My shoulders feel weighted and my arms long for human touch. A body to wrap around tightly to comfort me and ensure me that everything will be okay.

    My troubles have completely consumed my life.

    Inside, I’m crying all the time. My soul is crushed, and my heart is full of holes that I’m desperately trying to patch up as best I can.

    I’m full of anxiety inside, and no matter how hard I try to find peace, it eludes me. I feel there are a million demons inside of me, and I don’t know which one needs my attention the most.

    So I ignore them all. It’s too much for me to bear most days.

    When I say I’m fine I really wish you could hear my inner voice screaming, “I’m not fine, and I need help. Please stay and talk to me, comfort me, help make this overwhelming pain stop.” I want to say this to you. But I open my mouth, and “I’m fine” comes out instead.

    I’m not really fine. I’m not sure how to handle today, and I fear what tomorrow may bring. It’s constant anxiety. I wish it would go away if only for a day.

    I want to be fine, honest I do.

    One day I would love to sincerely tell you how fine I am. That all my anxieties, worries, and fears are gone, or at least less overpowering. That I walk with a skip in my step and a song in my heart. I want to feel that. I may have felt this once before a long time ago, but I don’t really remember it.

    Every day I’m doing my best to smile and make the day better. I’m thinking positively, I’m taking big deep breaths when I need to. I’m reading inspirational blogs and quotes. I’m even listening to guided meditations.

    Today I went shopping and bought myself something nice. I know, a temporary fix. But it worked.

    It all works. For the moment. And then the moment is gone, and it all comes flooding back. All the turmoil, the anguish, the anxiety, the pain. I breathe deeply again. And I’m okay for a few more minutes.

    But for now, I’m doing my best. I know that everything in life is temporary. The good, the bad. Even life. It’s all temporary. If I can just get through today, I’ll be fine.

    I’m doing my best to see the bright side. I can see it some days. But it doesn’t take away the turmoil brewing inside of me. It only masks it with a Band-Aid. A temporary fix.

    Everything is just a temporary fix until I finally become brave enough to get to the bottom of my demons. I need to face them one at a time. I need to bring them to the surface, dust them off, address them, heal from them, and then let them go.

    This I know. But it’s such a daunting task. Just thinking about doing that is overwhelming and causes me a great deal of anxiety. I know it’s up to me to be able to say, “I’m fine” and really mean it.

    One day I will. When I feel strong enough to do so. Until then, I may say I’m fine when I’m really not. But I will try to find the courage to say, “Actually, I’m sad,” even though I know you don’t have a magic wand to take all my troubles away.

    Maybe just opening up and letting you support me will help. Maybe if I stop painting a smile on my face and telling you “I’m fine, really I am,” one day soon I will be.

  • Learning to Honor My Grief When the World Has Become Desensitized to Loss

    Learning to Honor My Grief When the World Has Become Desensitized to Loss

    “The answer to the pain of grief is not how to get yourself out of it, but how to support yourself inside it.” ~Unknown 

    Since losing my husband Matt over eight months ago to cancer at the age of just thirty-nine, I have noticed so many changes happening within me, and one of those changes is a fierce sense of protectiveness that I have over my grief.

    We are living in a unique time in history. The world has turned upside down due to the coronavirus pandemic, and at the time of writing this the UK had just passed 100,000 Covid-related deaths with many more not involving Covid.

    That is an obscene amount of grieving people, and when I also consider the fact that not all loss is related to death, I suspect that everyone in the country is experiencing grief on some level right now.

    But I worry that this universal loss has become so entrenched within our daily lives that it is now considered the norm to be traumatized.

    The news of more deaths no longer seems to shock us. We’ve become detached from each other in order to survive and preserve ourselves, and this is being reinforced daily with messages of staying home and socially distancing.

    Our human need for closeness and connection has become secondary to the very real threat to life we are facing, and so we willingly obey to these new rules—we wear masks and keep away from each other, we retreat, and we don’t complain about the psychological wounds we are facing as a result of this because the alternative is even worse.

    There is a collective sense of numbness, which is a well-known coping mechanism for extreme levels of stress, and I cannot help but tune into this from my own fear response.

    I also feel numb sometimes, and I can certainly see the rationale for adopting this defense mechanism, but this is why my grief feels like a gift to me now: I am thankful that I can connect with and embrace my feelings of pain and anguish. This is my healing; this is me moving through life as I know I was intended to do.

    We weren’t made to deny or repress our emotions, we were made to learn and grow through them, because emotions are energy and energy needs to move. When I refuse to allow my emotions space to be present within me, they become trapped inside. 

    I know this because it has happened to me before. Grief is strange, it is the most painful and intense experience I have ever had, and yet it is also recognizable to me. I know that I have felt it before but in a different form and at a different time.

    Deep down I also have an inner knowing that I am meant to feel it. In the past, I was scared of the enormity and intensity of my emotions, and so was everyone I was close to. They would recoil when I expressed them, so I would repress them instead and do everything I could to push them down.

    The result? Years of suffering with anxiety, depression, and unexplained physical illness and ailments, which I now understand to be a manifestation of my trapped trauma.

    Bessel Van der Kolk defines trauma as “not being seen or known.” To be truly seen is to risk vulnerability, but we are continuously shamed for being truly vulnerable in our society, a society which rewards busyness and productivity above our human needs.

    Unfortunately, this mutual denial can prevent us from healing. In our culture there is a lack of tolerance for the emotional vulnerability that traumatized people experience. Little time is allotted for the working through of emotional events. We are routinely pressured into adjusting too quickly in the aftermath of an overwhelming situation.

    So, we have a problem. At a time when more of us than ever need to embrace vulnerability to avoid retraumatizing ourselves with a lack of connection to others, we are simultaneously battling with a sense of internalized capitalism. Which do we choose? Authenticity or attachment?

    I believe that we need both, but I also believe that it must start with authenticity, and here’s why.

    My grief feels sacred to me, like it’s the last bit of my love for Matt that I have left, and for that reason I refuse to let it pass me by without really experiencing and cherishing it.

    I recognize that the authentic, broken me is just as important as the joyful, whole me, and that I cannot expect to experience one without the other.

    I do not wish to drift into a false identity where I am always “okay” or “fine” or “not too bad” when anybody asks because really that is all I am permitted to say in those moments. I cannot speak the truth because the truth is unspeakable. There is an unspoken rule that we must never expose our pain in too much depth, we must keep it contained within a quick text message or a five-minute chat in order to help keep up the illusion that we have time for compassion within our culture.

    But we all know that’s not the truth if you live as we are subliminally told to live—with a full-time, demanding, and challenging career and a mortgage to pay, with a family to look after and a social life to uphold, with a strict routine that includes time for exercise, meal planning, and keeping your appearance aligned with what is currently deemed socially attractive, and with just enough spare time to mindlessly consume the latest Netflix drama.

    It really leaves little to no time or the emotional energy it would take to fully witness another person’s pain. So, we turn away from it instead, because we know that if we dare to look a grieving person in the eye, we can locate the universal phenomenon of grief within ourselves and find some affinity to it. And that throws up all sorts of questions that go against our busy lifestyles we are grappling to keep hold of.

    When I have too many superficial exchanges, however well-meaning they are, I end up feeling more disconnected and lonelier than if I hadn’t had an exchange at all, so I choose solitude instead. 

    Some pain cannot be spoken of, it can only be felt, and for me, that can only happen when I have the space and time to intentionally tune into the feelings, without having to cognitively bypass them at every opportunity. However, without a witness to my pain, I never truly feel seen or known either.

    The more time that passes, the harder it is to bring Matt up in the brief conversations I am still able to have or to express my true feelings.

    I’m aware that with time my grief becomes less relevant as more and more people are experiencing their own losses. But I have barely even begun to process Matt’s death. He died during the pandemic, and I am still living in that same pandemic eight months on. I have been locked away for my own safety and for the safety of others, so the true effects of my loss and the trauma attached to it won’t be fully felt until the threat has lifted.

    My brain has been wired for survival for almost a year now—what must the effects be of that?

    I am afraid that the rawness of my pain has a time limit to it, and if I do not fit into the cultural narrative of grief, then I will be rejected, and it’s that fear of rejection that continues to pull me away from sitting with my pain. I have become hypersensitive to other people’s reactions, and I can sense when my pain is too raw and uncomfortable for them, so I avoid the loudest and most consuming part of me to enter the conversation in order to make them more comfortable

    But… I’ve noticed a pattern happening when I prioritize others’ comfort over my authenticity.

    I begin to suffer. I experience emotions like fear, anger, and guilt, and these pull me away from the pure-ness that is my grief. Pain and suffering are not the same thing. Pain is a necessary component to healing and growth, but suffering is a bypassing of the raw pain underneath.

    I believe that the key to healing is to embrace the sorrow of loss throughout life. Loss happens continuously, but we often forget to experience it because we glorify the illusion of always being strong, mentally healthy, and resilient. 

    Fear is a block to healing. It activates our survival brain and keeps us there. Never feeling safe enough to process our emotions, we continue to suffer instead.

    Alice Miller, the renowned swiss psychologist, coined the phrase “enlightened witness” to refer to somebody who is able to recognize and hold your pain, and this becomes a cycle. Once you have had your authentic pain validated and witnessed, this frees up space for you to become an enlightened witness to another.

    That is why I believe there are so many people needlessly suffering right now. We are all afraid to confront the human condition of pain because we are afraid to lose our attachments to others, so we mask it and avoid it and deny it at any cost.

    I am terrified of losing my attachments to others too. I am terrified of ending up alone, and I am terrified of never being loved again. But I am more terrified of having to sacrifice my true self in order to gain that love.

    So, I vow not to put my grief on hold, and I welcome you to join me. However deep the pain becomes, I encourage you to sit with it and honor it as being a true reflection of the magnificent intensity of being human.