Tag: self-compassion

  • How I Learned That My Pain is Valid and Worthy of My Own Empathy and Love

    How I Learned That My Pain is Valid and Worthy of My Own Empathy and Love

    “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

    It’s July 2022 and I’m in the middle of a red tent at Shambala Music Festival in British Columbia.

    I sit elbow to elbow, knee to knee, heart to heart with a group of women who I am meeting for the first time.

    It’s hot and we’re sweaty.

    A teacher is leading a healing womb meditation, and she prompts us to identify a person that has caused us pain, so that we can release that person and the power they wield over us.

    I am coming up short, thinking…

    “No one has caused me any real pain.”

    “I don’t have any real trauma.”

    “The pain I have experienced isn’t bad enough.”

    So I directed my healing energy to two friends who I believed were in need of more healing than me.

    I instantly realized what I was doing. I was defining my friends by their perceived abundance of pain and trauma and defining myself by my supposed lack of pain and trauma.

    I knew in that moment that this was probably not fair to my friends or to me, but this way of thinking had been familiar to me throughout my thirty-two years of living.

    Over and over again, I have found myself feeling guilty for the fact that I don’t think I have any “real” trauma.

    I come from a stable home with parents who love and support me. Growing up, I had everything I needed and most things I wanted. I have a big brother who is one of the best men (best humans) I know. I grew up in a middle-class part of Maryland. I have white skin in America. I can see, hear, and move my body.

    I used to constantly wonder how the challenges I have experienced could possibly stack up against those of my friends. She who experienced the deepest sexual trauma at a young age; or she who had an alcoholic father who was physically and emotionally abusive; or she who is regularly profiled when she walks home to her apartment because of the color of her skin.

    Or how my challenges could stack up against students I’ve mentored…like a ten-year-old boy from Syria whose legs are decorated with shrapnel scars; or a fifteen-year-old boy from Eritrea who was a child soldier; or a sixteen-year-old young woman who is the caretaker for her sick mother and five younger brothers and sisters.

    Luckily for me, and for you, I have detached from my struggle story that my pain is not enough. I have learned quite a few things and shifted away from this unhealthy way of thinking about pain and trauma.

    First, I have learned, and will continue to re-learn, that there is no competition for who has suffered the most. Trauma and pain are not a comparison game. 

    All experiences, emotions, and feelings are valid. And we all get to practice empathy for and awareness of the experiences and heartache of others, and of ourselves.

    I have also learned that people are not defined by their trauma. 

    And I am deeply sorry to the people in my life who I have ever defined in this way.

    My final learning is that the things I have experienced are valid and enough to warrant my own empathy, healing, and love. 

    Like…

    The countless times having sex with a previous partner, even though I didn’t want to, because it was just easier to go along with it. Which resulted in a period of my life where I really didn’t like sex. I told myself, it’s not that big of a deal, it’s just sex.

    The pressure from a friend to mess around with her boyfriend while she watched. Even though I said, “I don’t want to.”  I told myself I was just being a prude. This should be fun. What’s wrong with me?

    The grabs and gropes on the street, in the club, at the bar. I told myself this just came with the territory of being a woman.

    The unwanted touch and advance from a friend. I told myself I’ll just forget this and move on.

    The shame of one-night stands, even though I knew he, whoever he was, felt not shame but something more akin to glory. I told myself it was my fault for having a one-night stand. I brought this shame upon myself

    All of these experiences, and more, have been buried deep within me for years and I had barely been aware of them, until recently, as I have embarked on a very intentional journey of self-excavation.

    For me, this journey has included meditation, prayer, journaling, somatic healing, and experiences like the one in the red tent.

    I embarked on this journey thinking I would unpack a few insecurities and move on with my life with relative ease.

    But what has actually happened is that I have uncovered so many hidden treasures in myself.

    These treasures are sometimes in the form of past pain. Other times they take the form of nuggets of ideas that I buried long ago for a rainy day. And yet other times, they are in the form of things that I used to love as a child but forgot about as I grew up and was told by the world what I was supposed to love and who I was supposed to be.

    And now I get to excavate even further to see what each of these treasures is here to teach me. For the ones I shared above, there is a clear theme of sexuality, and that theme has led me to deep dive into this space with myself. This looks like self-pleasure, dancing naked in the mirror, loving every part of my body, and speaking my desires out loud to my partner.

    This journey has plunged me into the depths of my own darkness. And in that plunge, I have been reminded of my own strength—of my ability to bask in the darkness, all while knowing I will be okay.

    I also get to remind myself that I am enough. My pain is valid. I am worthy of taking up space.

    Guess what. The same goes for you, love.

  • I Don’t Know Who I Am: How I’m Finding Myself Again After the Abuse

    I Don’t Know Who I Am: How I’m Finding Myself Again After the Abuse

    “When you turn the corner / And you run into yourself / Then you know that you have turned / All the corners that are left.” ~Langston Hughes

    Nearly two years ago I left a long-term controlling and abusive relationship.

    I didn’t know that I was in one. I just knew that I was desperate.

    Abusers take everything away from you. I don’t just mean your money or your home or your children, although they take those as well. I mean everything, including your sense of self.

    Toward the end of the relationship, I wrote in my journal: “I have nothing. Nothing. No future. No family. No home. Nothing. I don’t know what to do any more. There seems to be no hope.”

    When I first left I had nowhere to go. I stayed in a hotel for a while and then moved to a pay-by-the week residence. I genuinely could not see any future for myself at that time.

    When you read about leaving an abusive relationship, there is a lot of information about how hard it is to leave. It takes someone, on average, seven attempts.

    It also can be dangerous to leave. Abusers escalate their behavior when they fear that they are losing their control over you. These are important things to be aware of.

    What nobody seems to talk about, and perhaps there are good reasons why, is how hard it is to recover once all the dust has settled.

    I have spoken to the police and been to court and had some excellent support from a domestic abuse charity. I have been to support groups. I feel like I’ve processed a lot of the abuse and that I am now able to move on from that trauma.

    I have a truly amazing therapist, who recognized the situation I was in even when I was trying to hide it from myself. He helped me escape. I credit him with saving my life.

    I have my own flat now that feels safe. I live in a nice area. I’ve made new friends and I am starting to feel part of the local community.

    But two years on from this relationship, I still don’t know who I am.

    Someone recently asked me what I like to watch on TV. I have no idea. I surrendered all TV-watching decision-making to my ex-partner because he had a tantrum if I put something on that he didn’t like.

    I don’t know what I want to do for a job. Up until recently, I worked in my ex-partner’s field, even though it is a field I know little and care less about, because that’s what he wanted me to do. I don’t know what I care about.

    Why am I telling you this? Because I am certain that I am not alone, but sometimes I feel very alone. And if you out there reading this also feel this terrible confusion about who you are and what you want to do, and you also feel alone, I want to tell you something…

    You are not alone.

    This is normal. This is okay. Not okay in the sense that it’s enjoyable or good, but okay in the sense that it is an understandable consequence of your journey.

    You don’t have to feel like there is something especially wrong with you that you aren’t now skipping through the fields gleefully enjoying your freedom. Hooray! I can do whatever I want!

    This is, I think, what people expect a domestic abuse survivor to do once they’ve gotten away from their partner. It’s what I wanted to do. The idea of finally having the freedom to do what I wanted was so exciting.

    It fell down pretty quickly when I realized I didn’t know what I wanted.

    Other than pancakes. I love making and eating pancakes. Hot pancakes with fresh lemon juice and sugar.

    And therein lies an anchor that you can use to start rebuilding yourself and your life.

    Start with something small.

    When you are rebuilding yourself, it feels like this should be profound. You should find out what your values are. What your aspirations and dreams are.

    This is like running a marathon without having done any training. You can’t start with the massive things. Start with the small things.

    What do you like to eat for breakfast?

    Even that is a big question for me because my ex-partner controlled my eating. I wasn’t always allowed to have breakfast. He didn’t do mornings, and if I woke him up making breakfast, he’d start screaming and threatening suicide.

    One day I discovered by pure chance that I like pancakes. And I am sure of this. This is something small but something solid and real.

    I can use this with other things in my life, to find out whether I like them or not. Do I feel about this the way I feel about pancakes? It sounds ridiculous but it works for me.

    It’s okay to change your mind.

    This is a big one. When your life has been unstable because you’ve been constantly gaslit, and subject to the shifting and changing rules that a controlling person indulges in, you want stability.

    You want things to stay the same. And you think that who you are and what you want should stay the same.

    Pro tip: It doesn’t. Not even for “normal” people. And your mind has been infected with the thoughts and ideas of another person.

    When you ask yourself what you want, sometimes it’s not your voice that replies. You may not recognize this at first. Later, you think, wait, that doesn’t feel right anymore.

    You can change your mind. It’s okay. It’s normal.

    I desperately wanted a cat for months. I bored everyone to tears telling them how much I wanted a cat. I looked up pictures of cats and mooned over cats and planned out names for my cats.

    Now I don’t want a cat. Not that I don’t like cats, I just don’t feel ready to take on the commitment of a pet. And that’s okay.

    Try stuff out.

    Do you really like chocolate, or is it that your ex-partner liked chocolate? How do you know?

    Try it out.

    Do you like to sing? Try that out.

    Maybe you find that you love to sing and you hate chocolate. Great. You’ve learned something about yourself.

    I like pancakes, chocolate, and singing. I do not like marmalade.

    Give yourself time.

    I am eternally thankful that a lady in one of my support groups said, “It took me about six years to start feeling like myself again.” At that point I was about nine months out of the relationship and convinced I was a failure because I still felt completely unstable.

    At this two-year point I catch myself feeling frustrated with myself for not having made more progress. Come on, Lily. Why don’t you know what you want to do with your life yet?

    I don’t know because someone emptied out my mind and filled it with their ideas. And made the consequences for thinking differently from them completely catastrophic. I am still scared to hold the “wrong” opinion, even though these days nobody is going to throw heavy objects if I do.

    My brain was rewired over a long period of time and it’s going to take time for me to fix that. This is okay. It’s not fun. It’s hard work. But it’s okay.

    In the meantime, I am going to sing, make pancakes, and eat chocolate.

  • How I Claimed My Right to Belong While Dealing with Imposter Syndrome

    How I Claimed My Right to Belong While Dealing with Imposter Syndrome

    TRIGGER WARNING: This post briefly references sexual abuse.

    “Never hold yourself back from trying something new just because you’re afraid you won’t be good enough. You’ll never get the opportunity to do your best work if you’re not willing to first do your worst and then let yourself learn and grow.” ~Lori Deschene

    The year 2022 was the hardest of my life. And I survived a brain tumor before that.

    My thirtieth year started off innocently enough. I was living with my then-boyfriend in Long Beach and had a nice ring on my finger. The relationship had developed quickly, but it seemed like kismet. Unfortunately, we broke up around June. And that’s when the madness began.

    I believe it to be the extreme heat of the summer that somehow wrought this buried pain from underneath my pores to come up. Except the pain didn’t evaporate. It stayed stagnant, and I felt suffocated.

    There were excruciating memories of being sexually abused as a child. Feelings of intense helplessness came along. I had nightmares every night, and worse, a feeling of horrendous shame when I woke up. All of this made me suicidal.

    Before I knew it, every two weeks I was being hospitalized for powerful bouts of depression, PTSD, and the most severe anxiety that riddled my bones.

    This intense, almost trance-like experience of going in and out of hospitals seemed like the only way to cope with life. I felt broken, beyond repair. I gained a lot of weight and shaved my head and then regretted it. My self-esteem plummeted.

    I felt like I didn’t belong to society anymore. I’d had superficial thoughts like this before, growing up in the punk scene, but the experience of constantly being in and out of mental hospitals was beyond being “fringe.” I felt extremely alienated.

    With many hospitalizations in 2022, I was losing myself. Conservatorship was now on the table. I was terrified and angry at the circumstances fate had bestowed upon me.

    In my final hospitalization in December, I suffered tortuously. I was taken off most of the benzos I was on, and I was withdrawing terribly, alone in a room at the psych ward. My hands and feet were constantly glazed in a cold sweat.

    I was so on-edge that every sound outside my door jerked my head up. The girl next door would sob super loud, in real “boo-hoos,” and do so for hours on end. It eroded me. I would scream at her to stop, but she would then cry louder.

    If there was a hell on earth, this was it. I told myself, with gritted teeth, staring out the window, that this would be my last time in a psych ward. No matter how miserable I was, I would just cope with it. I didn’t want to deal with this anymore.

    So I made a commitment to myself to really try to get better. Hope was hatched by that intense amount of pain. I knew I had a long journey ahead to heal, but that there was no other way but up.

    After that final hospitalization, I joined a residential program that helped me form new habits. There was a sense of healing and community there. I felt a mentorship connection with one of the workers, who was a recovered drug addict.

    I was glad I was finally doing a little better. I realized I shouldn’t have gone to the hospital so much and perhaps should have plugged into one of the residential places first.

    This year has been easier as a result of sticking to treatment and addressing some of the issues that were plaguing me. I now have better coping mechanisms to deal with symptoms of PTSD, as well as some better grounding techniques.

    As a result, I’ve been able to go back to work, despite still dealing with intense anxiety. For the first time in a while, I feel hopeful for my life. But I can’t help but getting hit with a barrage of thoughts before I go to work.

    This whole thing I’m going through is commonly known as “imposter syndrome.” Basically, it feels like I don’t belong where I’m going in order to make the quality of my life better. I feel like a fake or a phony, afraid my coworkers will understand who I really am—someone who has struggled with PTSD and depression.

    As a result, some days are more difficult than others when it comes to showing up at work. I’ll have mini panic attacks in the restroom. There’s an overwhelming feeling of surrealness.

    Although I’m glad to have gotten out of the merry-go-round of doom, putting on a happy face and attempting to appear as a healthy, well-adjusted person is too much sometimes.

    And I know it’s not just in my situation that people experience imposter syndrome. Some people that were once extremely overweight feel out of place once they’ve lost their extra pounds. Others who are the minority in race or gender where they work can also feel like they don’t belong.

    I’ve come to realize this is a universal experience, the feeling of “not belonging.” It’s also a syndrome of lack of self-worth. I try to tackle this in baby steps every day.

    Here are some things I try to live by to feel more secure where I’m trying to thrive.

    I ask myself, “Why NOT me?”

    There’s a Buddhist quote that suggests, when you’re suffering, instead of asking, “Why me?”, you’re supposed to humble yourself by asking, “Why NOT me?” But I think this is also relevant to feelings of belonging.

    When you feel like you don’t belong, ask yourself, “Why NOT me?” Why wouldn’t you deserve to belong, when everyone else does, despite their varied challenges? This sort of thinking levels the playing field.

    I remind myself of my worth.

    I could spend hours thinking about why I’m not adequate or deserving. But I try to think about why I do have a right to be there. I deserve to get a paycheck like everyone else. I deserve to work, no matter what I’ve been through, and to value the sense of belonging offered through my coworkers.

    I try to power through my inner resistance.

    Many days this is more difficult than others, but I know if my greater goal is improving my life and feeling like I belong to society again, its worth challenging all the mental resistance I feel. I also know that my feelings will change over time if I keep pushing through them.

    Cherish the times of connection.

    There are times at work where I feel really connected to my coworkers, even though I doubt we have the same psychiatric history. I try to savor those times of connection because they keep me going. Since we are social beings, it is important to us to feel connected.

    Take comfort in knowing this will fade.

    Already, having just worked a few weeks at this job, my feelings of imposter syndrome are starting to fade. If I had known this would happen in the beginning, I wouldn’t have put so much anxiety on myself. If you’re going through this too in any capacity, just remember that the feelings are only temporary and will pass as you find your footing.

    Make peace with your past.

    Everyone has a past, some that may feel more shameful than others. But don’t conflate that with your right to belong and be a contributing member of society. Sure, some things are harder to rebound from than others, but that doesn’t mean that you can’t get past them. And that doesn’t mean you need to be defined or limited by your past challenges.

    Validate your feelings of struggle.

    Although it would be nice to just use denial to move forward, that’s not possible since you know the truth. You know what you’ve been through and how it’s affected you. I validate my experience in the struggle by going to support groups after work. That way I’m not gaslighting myself, pretending I’m fine. It’s just about knowing there’s a time and place for that unheard, marginalized part of yourself.

    We all put on a brave face to be accepted, but we all deserve to belong, regardless of how we’ve struggled.

    Don’t let your struggles define you. Instead, validate the fact that they have given you the strength to get where you are now.

  • Abandonment Wounds: How to Heal Them and Feel More at Ease in Relationships

    Abandonment Wounds: How to Heal Them and Feel More at Ease in Relationships

    “I always wondered why it was so easy for people to leave. What I should have questioned was why I wanted so badly for them to stay.” ~Samantha King

    Do you feel afraid to speak your truth or ask for what you want?

    Do you tend to neglect your needs and people-please?

    Do you have a hard time being alone?

    Have you ever felt panic and/or anxiety when someone significant to you left your life or you felt like they were going to?

    If so, please don’t blame yourself for being this way. Most likely it’s coming from an abandonment wound—some type of trauma that happened when you were a child.

    Even though relationships can be painful and challenging at times, your difficult feelings likely stem from something deeper; it’s like a part of you got “frozen in time” when you were first wounded and still feels and acts the same way.

    When we have abandonment wounds, we may have consistent challenges in relationships, especially significant ones. We may be afraid of conflict, rejection, or being unwanted; because of this, we people-please and self-abandon as a survival strategy.

    When we’re in a situation that activates an abandonment wound, we’re not able to think clearly; our fearful and painful emotions flood our system and filter our perceptions, and our old narratives start playing and dictate how we act. We may feel panic, or we may kick, cry, or scream or hold in our feelings like we needed to do when we were children.

    When our abandonment wound gets triggered, we automatically fall into a regression, back to the original hurt/wound and ways of reacting, thinking, and feeling. We also default to the meanings we created at the time, when we formed a belief that we weren’t safe if love was taken away.

    Abandonment wounds from childhood can stem from physical or emotional abandonment, being ignored or given the silent treatment, having emotionally unavailable parents, or being screamed at or punished for no reason.

    When we have abandonment wounds, we may feel that we need to earn love and approval; we may not feel good enough; and we may have our walls up and be unable to receive love because we don’t trust it, which keeps us from being intimate.

    We may try to numb our hurt and pain with drugs, alcohol, overeating, or workaholism. We may also hide certain aspects of ourselves that weren’t acceptable when we were young, which creates inner conflict.

    So how do our abandonment wounds get started? Let me paint a picture from my personal experience.

    When I was in third grade a lady came into our classroom to check our hair for lice. When she entered, my heart raced, and I went into a panic because I was afraid that if I had it and I got sent home, I would be screamed at and punished.

    Where did this fear come from? My father would get mad at me if I cried, got angry, got hurt and needed to go to the doctor, or if I accidentally broke anything in the house. Did I do it purposely? No, but I was punished, screamed at, and sent to my room many times, which made me feel abandoned, hurt, and unloved.

    When I was ten years old, my parents sent me away to summer camp. I kicked and screamed and told them I didn’t want to go. I was terrified of being away from them.

    When I got there, I cried all night and got into fights with the other girls. My third day there, I woke up early and ran away. My counselor found me and tried to hold me, but I kicked, hit her, and tried to get away from her.

    I was sent to the director’s office, and he got mad at me. He picked me up, took me out of his office, and put me in front of a flagpole, where I had to stay for six hours until my parents came to get me. When they got there, they put me in the car, screamed at me, and punished me for the rest of the week.

    When I was fifteen, I was diagnosed with anorexia, depression, and anxiety and put in my first treatment center.

    When my parents dropped me off, I was in a panic. I was so afraid, and I cried for days. Then, my worst nightmare came true—my doctor told me he was putting me on separation from my parents. I wasn’t allowed to talk to them or see them for a month. All I could think about was how I could get out of there and get home to be with them.

    I didn’t understand what was happening. I just wanted my parents to love me, to want to be with me, to treat me like I mattered, but instead I was sent away and locked up.

    I started to believe there was something wrong with me, that I was a worthless human being, and I felt a lot of shame. These experiences and many others created a negative self-image and fears of being abandoned.

    For over twenty-three years I was in and out of hospitals and treatment centers. I was acting in self-destructive ways and living in a hypervigilant, anxious state. I was constantly focused on what other people thought about me. I replayed conversations in my mind and noticed when someone’s emotional state changed, which made me afraid.

    It was a very exhausting way to be. I was depressed, lonely, confused, and suicidal.

    There are many experiences that trigger our abandonment wounds, but the one that I’ve found to be the most activating is a breakup.

    When we’re in a relationship with someone, we invest part of ourselves in them. When they leave, we feel like that part of ourselves is gone/abandoned. So the real pain is a part of us that’s “missing.” We may believe they’re the source of our love, and when they’re gone, we feel that we lost it.

    So the real abandonment wound stems from a disconnection from the love within, which most likely happened when we abandoned ourselves as children attempting to get love and attention from our parents and/or when our parents abandoned us.

    When I went through a breakup with someone I was really in love with, it was intense. I went into a panic. I was emotionally attached, and I did everything I could to try to get her back. When she left, I was devastated. I cried for weeks. There were days when I didn’t even get out of bed.

    Instead of trying to change how I was feeling, I allowed myself to feel it. I recognized that the feelings were intense not because of the situation only, but because it activated my deeper wounding from childhood. Even though I’ve done years of healing, there were more layers and more parts of me to be seen, heard, cared for, and loved.

    The “triggering event” of the breakup wasn’t easy, but it was necessary for me to experience a deeper healing and a deeper and more loving connection with myself.

    When we’re caught in a trauma response, like I was, there is no logic. We’re flooded with intense emotions. Sure, we can do deep breathing, and that may help us feel better and relax our nervous system in the moment. But we need to address the original source of our thoughts, feelings, and beliefs in order to experience a sense of ease internally and a new way of seeing and being.

    Healing our abandonment wound is noticing how the past may still be playing in our thoughts, feelings, and behaviors. It’s noticing the narratives and patterns that make us want to protect, defend, or run away. It’s helping our inner child feel acknowledged, seen, heard, safe, and loved.

    Healing the abandonment wound is not a quick fix; it does take self-awareness and lots of compassion and love. It’s a process of finding and embracing our authenticity, experiencing a sense of ease, and coming home.

    Healing doesn’t mean we’ll never be triggered. In fact, our triggers help us see what inside is asking for our love and attention. When we’re triggered, we need to take the focus off the other person or situation and notice what’s going on internally. This helps us understand the beliefs that are creating our feelings.

    Beliefs like: I don’t matter, I’m unlovable, I’m afraid, I don’t feel important. These underlying beliefs get masked when we focus on our anger toward the person or what’s happening. By bringing to the light how we’re truly feeling, we can then start working with these parts and help them feel loved and safe.

    Those of us with abandonment wounds often become people-pleasers, and some people may say people-pleasing is manipulation. Can we have a little more compassion? People-pleasing is a survival mechanism; it’s something we felt we needed to do as children in order to be loved and safe, and it’s not such an easy pattern to break.

    Our system gets “trained,” and when we try to do something new, like honoring our needs or speaking our truth, that fearful part inside gets afraid and puts on the brakes.

    Healing is a process of kindness and compassion. Our parts that have been hurt and traumatized, they’re fragile; they need to be cared for, loved, and nurtured.

    Healing is also about allowing ourselves to have fun, create from our authentic expression, follow what feels right to us, honor our heartfelt desires and needs, and find and do what makes us happy.

    There are many paths to healing. Find what works for you. For me, talk therapy and cognitive work never helped because the energy of anxiety and abandonment was held in my body.

    I was only able to heal my deepest wound when I began working with my inner child and helping the parts of myself that were in conflict for survival reasons make peace with each other. As a result, I became more kind, compassionate, and loving and started to feel at peace internally.

    Healing takes time, and you are so worth it, but please know that you are beautiful, valuable, and lovable as you are, even with your wounds and scars.

  • How I Started Appreciating My Life Instead of Wanting to End It

    How I Started Appreciating My Life Instead of Wanting to End It

    “When I started counting my blessings, my whole life turned around.” ~Willie Nelson

    Few things have the power to totally transform one’s life as gratitude. Gratitude is the wellspring of happiness and the foundation of love. It is also the anchor of true faith and genuine humility. Without gratitude, the toxic stew of bitterness, jealousy, and regret boils over inside each of us.

    I would know. As a teenager and as a young man, I lived life without gratitude and experienced the terrible pain of doing so.

    Outwardly, I appeared to be a friendly, happy, and gracious person. I could make any person laugh and I was loyal to my friends through thick and thin. However, beneath the surface an intense fire raged within me.

    Despite receiving boundless love and attention from my wonderful family, I was inwardly resentful about my adoption as a child. For many years, three bitter questions ran on repeat in my mind:

    • Why did my birth mother give me up for adoption when I was only months old?
    • Why did I try so desperately hard to win acceptance from others when it was clear that I just didn’t fit in anywhere?
    • Why did I have to experience the pain and confusion of not truly belonging?

    As I allowed these questions to dominate my thoughts, I began to experience a range of negative and unpleasant emotions as a result. Among the worst of these feelings was that I came to see myself as a victim of circumstance. Of course, as I would later realize, this couldn’t have been further from the truth. Far from being a victim of circumstance, I was a blessed recipient of grace. But at the time I couldn’t see that.

    Eventually, my sense of resentment at being adopted contributed to destructive behaviors like heavy drinking.

    Throughout the entirety of my early adulthood, I filled my desperate need for belonging with endless partying and a hedonistic lifestyle. During those years, I found myself in many unhealthy romantic relationships with women, partook in too many destructive nights of drinking to count, and frequently got into brushes with police.

    During that difficult time in my life, I also seriously contemplated suicide. I even got to the point where I meticulously planned how I would carry it out: through overdosing on pills and alcohol. And I even purchased both the bottle of booze and pills for the act.

    Had it not been for the last-second torturous thoughts of inflicting such an emotional toll on my family, I am quite certain that I would have followed through on taking my own life. 

    On into adulthood, my own refusal to put in the long hours on myself and address my adoption led me in a downward spiral. I was fired from several full-time teaching jobs, continued to battle with alcohol abuse, frequently lashed out in fits of anger at others, and I restlessly moved from one place or another every year or two believing that a change in location would somehow translate into my finally finding a semblance of inner peace.

    For the better part of my twenties and early thirties, my mind’s demons continued to get the best of me. This cycle of discontent persisted until a dramatic turning point happened in my life. While on a trip to Maui, Hawaii, with family, I experienced an unforgettable moment of healing while hiking in the transcendent beauty of that mystical island.

    On the third or fourth day of the trip, I found myself wandering alone on a little trail that unexpectedly led to the edge of a breathtaking cliff overlooking the crystal blue ocean. While standing there, I felt so overwhelmed with joy that I instantly tore off all my clothes and let out a great big primal yell! For the first time since childhood, I felt undulating waves of peace wash over me.

    Today, when I reflect on what I truly felt in that moment, I recognize it was gratitude. I felt pure gratitude to be alive. And I felt pure gratitude to finally know that I was a part of something infinitely greater than my mind could ever comprehend. While standing there in awe of the Earth’s glorious wonder, I also experienced overflowing feelings of gratitude for my adoption.

    Suddenly, everything about my adoption made perfect sense.

    It was my destiny to be adopted into the family I was. It was also an incomprehensibly high and selfless act of love for my birth mother to give me up for adoption, knowing that I would have more doors opened to me in America. And of course, it was also an incomprehensibly high and selfless act of love for my adoptive mother to endure horrific physical abuse and an exhausting legal battle just to get me out of Greece.

    In that moment, I feel like I was catapulted into a higher realm of consciousness, where the boundary dissolved between who it was that thought they were the knower and the subject they thought was being known. In that moment, there was no me. There was no birth mother. There was no adoptive mother and father. We were all just one perfect expression of love.

    The point of this somewhat long-winded story is that no spiritual breakthrough for me would have even been possible without the power of gratitude. For it was at the root of that profound glimpse of reality I experienced in that indescribably perfect moment. Since that life-altering day, I have tried to make gratitude the cornerstone of the inner walk that I do on myself.

    Each evening just before going to bed I make it a point to write down at least two things that I was grateful for from that day. The idea of starting a gratitude journal may sound cliché to some, but it has helped me navigate life with more gratitude. Since starting the journal, I also feel like I am starting to have greater appreciation for those blessings that I used to take for granted, like good health and access to clean water, air, and food.

    From my own experience with the adoption, I have come to believe that one of the greatest benefits from starting a gratitude journal is that it helps pull us out of our own egoic way of thinking that sees ourselves as victims of circumstance.

    When we consciously set out to cultivate gratitude in our day-to-day lives, we come to see the ample opportunities for personal growth that emerge out of our trying life experiences.

    Now, whenever I hear someone complain that they are a victim of this or that circumstance, I listen quietly with an open heart to their predicament. But when they finish telling their story and ask me for my thoughts and advice, I reply with the following questions:

    But what are you grateful for? And what are the lessons that you learned through your adversity?

    Gratitude profoundly transforms our relationship with suffering. When we acknowledge the feelings of gratitude within us, we come to re-perceive even the worst events in our lives as grist for the mill.

    It is not at all necessary for you to travel to some faraway paradise like Hawaii to cultivate gratitude. We all have the innate capacity to experience this same profound sense of gratitude where we are now in this moment.

  • Dealing with Unrequited Love: How I Started to Let Go and Love Myself

    Dealing with Unrequited Love: How I Started to Let Go and Love Myself

    “If you don’t love yourself, you’ll always be looking for someone else to fill the void inside you, but no one will ever be able to do it.” ~Lori Deschene

    I was a simple girl who met a complicated boy and fell in love. It was unrequited. I loved him with all my heart for six months, and acted like a teenager with her first crush. It was humiliating. I did things that I should never have done—the incessant texting, calling, arranging meetups, and what not.

    Embarrassment doesn’t even cover the emotions I feel now. There is also a lot of guilt and pain.

    When I was kid, I learned by watching my parents to sacrifice myself and show up for others before myself.

    Gradually, my sense of self become entwined with others. I only felt worthy when I served a purpose in someone’s life, and otherwise, I didn’t think I mattered much.

    Every little thing became focused on other people—how I behaved, how I dressed, how I worked. I would mindread, try to control how people perceived me, and stretch beyond my limits to show up for people who probably never even cared about me.

    That is exactly what happened with the boy I loved. My life became all about him—what he said, what he never said. I was waiting for a proposal that was never going to happen. My mind had created all these stories about a fantasy relationship that would never be and was constantly lost in a daydream.

    Instead of loving myself, I was pouring all my time and energy into someone else. My family and friends knew what was happening, and they told me I needed to accept that he didn’t love me back, but I didn’t listen to them. I was on a high, addicted to the dopamine rush of seeing him and talking to him.

    One day, I suffered a nervous breakdown and cried. The boy I loved would never love me back. It was emotionally traumatizing, both for me and my family. The heart of it was my need for validation from someone else.

    It was hard for me to accept the fact that he would never love me. I wanted him. I loved him so much. Why couldn’t he see my love for him and love me back?

    It’s been one year since I’ve talked to him. My heart still beats a little faster when I think about him or see him.

    For a long time, I was ashamed of how I’d obsessed over him and pursued him. Sometimes I wish that I hadn’t met him. He was the beginning of a dark and depressing change in my personality. I was so sad. I couldn’t eat properly, sleep properly, think properly.

    I blamed it all on myself. It triggered a sense of worthlessness. I wasn’t good enough for his love, for him. I cried a lot. More than I should have.

    It felt silly. To cry over someone who doesn’t even know what you’re going through.

    For a long time, I didn’t forgive myself. I would wallow; I was in pain. I’d always struggled with low self-worth and self-esteem, and the pain of a broken heart was too much for my already broken self to handle.

    I had placed my worth in someone else’s hands instead of my own. I was cruel to myself, constantly criticizing myself and putting myself down, all because of a boy. I had been abandoning myself and treating myself far worse than I treated others. My mind was suffering; it felt rejected.

    But thankfully, support from the right people and therapy slowly helped me figure out what was going wrong and forgive myself.

    Therapy helped me rediscover myself. I was no longer the girl who placed her self-worth in someone’s hands.

    It also helped me recognize that my obsession was more about me and my issues than him. I already didn’t feel good enough; his rejection just magnified it.

    It was a gradual process, and at first, it was a little scary. I was fundamentally changing myself and rewiring my personality, learning to treat myself with kindness and compassion. Letting go of my old self wasn’t easy, as I had been so used to the pain and heartbreak.

    But I was patient with myself, and it paid off. I conquered my demons, and slowly, gradually, fell in love with myself.

    All of this happened last December and one year later, I can finally say that I’m letting go.

    It hasn’t been an easy journey. There are days when I don’t treat myself kindly. There are days when I still place my worth in someone else’s hands and expect them to ease my self-hatred and guilt and make me feel good enough. There are days when I end up sacrificing myself for people, but those are outnumbered by the days when I look at myself with loving kindness.

    There are far more days when I take care of myself instead of focusing on someone else who probably doesn’t care about what I’m going through.

    I have finally forgiven myself for all that happened. I look at the past and I wonder how I survived. I am far stronger and more resilient than I thought myself to be before, and now I can show up for myself, hold myself together, and be there for myself.

    I look at myself in the mirror and feel proud of coming so far. I love myself, and I’m not ashamed of what happened. Unrequited love teaches you a lot: It teaches you what you’re looking for and what you don’t want in someone.

    I know my worth, and I know that the right person will love me the way I deserve to be loved.

    But most of all, I know that I will love myself the way I want to be loved. I no longer look at myself with hatred. The pain of my heartbreak comes and goes, but I know I’m strong enough to handle whatever life gives me.

    I’m happy after a long time, and I want to hold on to this happiness and cherish all the good memories I’ve made.

    I have collected all my broken pieces and created art, writing down my thoughts and emotions, and also, appreciating all I’ve gained through my struggles has helped me work toward forgiveness and acceptance.

    Unrequited love can be a blessing because it gives us an opportunity to practice loving ourselves.

    Loving someone is hard but unloving someone and pouring all your love into yourself is even harder. It doesn’t happen overnight. Self-love is a journey, and it has its highs and lows, but it is worth it.

  • 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.

  • Unbecoming the Old Me: How I’m Finally Discovering That Life Can Be Fun

    Unbecoming the Old Me: How I’m Finally Discovering That Life Can Be Fun

    “The definition of insanity is doing the same thing over and over again expecting different results.” ~Albert Einstein

    I woke up one morning and realized that I had no idea who I was. I realized that over the past thirty-something years I had been everyone but myself.

    I was like a chameleon molding into the people that surrounded me. Not wanting to make noise or cause disturbance to others or trigger my own inner wounds.

    My goal was being whoever I thought the person around me wanted me to be. To be accepted, loved, and liked by others. I realize now that I was searching for something external to validate what I needed to give myself. I needed to learn who I was. I needed to like, love, and get to know myself.

    Once you discover that you do not like yourself and that you don’t even know who you are or what you like, change starts to happen. You start to identify areas where you were using people and things to fill a void that only you can fill. Alcohol to numb the pain, sex to feel less alone, to feel valuable. Helping others and fixing external problems so you don’t have to look at yourself.

    I had no clue this is what I was doing. Honestly, I thought I just wanted to help people. Turns out I was projecting externally what I needed to be doing internally. We tend to do this without any awareness. If you find yourself constantly nurturing or encouraging other people but, on the inside, you feel alone, sad, or wondering if this is all life has to offer, you may be doing this as well.

    Pay attention to what you constantly give to others. It’s likely that’s what you need to give yourself. Pay attention to what you say to others because you likely need to say that to yourself. 

    The journey to discovering myself has been a long one. It has been a fun one and a difficult one. I have explored different activities and hobbies—reflecting back on activities that I enjoyed as a child and bringing those back into my life; trying new things that I have always been curious about or wanted to try. I have kept the ones that bring me joy and peace and eliminated the ones that lower my energy.

    I have also done this with people, jobs, and my own thoughts. The voices in my head have been the most challenging to discard. But after years of consistently working with them, my inner dialogue is finally much nicer.

    Yes, the criticism does still arrive, but I see it for what it is and get curious about it. I ask if what my negative inner voice says is true. Ninety-nine percent of the time it is not. I see what it is trying to teach me.

    I often will ask myself: Who said that to you and when? Oddly enough, my thirty-year-old self’s belief system was one I built as a kid, when I concluded that I wasn’t good enough and I was only valuable when I had something to give someone. It’s really funny when you realize you are an adult body carrying around beliefs you developed as a child, with zero awareness. 

    I also had to take the time to reflect on how my actions and thoughts were playing a role in my life. I had to make the decision to basically do the opposite of what I had been doing to get different results.

    For example, instead of waiting for the people around me to start respecting and prioritizing me, I had to start respecting and prioritizing myself. I had to identify my wants, honor my needs, and set boundaries in relationships.

    Instead of sleeping in, I had to start getting up early before my son so we could have a pleasant morning versus running out the door. I had to nurture myself at the beginning of the day before the world had a chance to pull at me.

    Instead of holding my truth in, I had to muster up the courage to speak it. To share my feelings, rock the boat if I had to, and trust I wasn’t “being crazy.”

    Instead of tiptoeing around everyone and trying to please them, I had to understand that this is not even possible.

    Instead of hating myself, I had to start loving myself.

    Instead of being closed off, I had to open my heart—to myself, others, and the world.

    Instead of remaining stuck, I had to start taking baby steps to discover who I am and who I want to be. Like spending time in silence in nature so I could hear my inner voice, making art, saying positive words to myself in the mirror while brushing my teeth, and meditating for just three minutes a day.

    Before I started doing the opposite of what I had been doing, I had no clue that life could be fun. I am here to tell you that life really can be fun, you’re not alone, and by taking one small step you can begin to transform your life into something you didn’t even know was possible for yourself.

    It does take courage, compassion, consistency, and commitment, but if you start today, when you look back in a few years you will not even recognize yourself or your life.

    If you start to believe bigger than your beliefs about yourself and this world, magic will start to happen.

  • How I Stopped Feeling Embarrassed and Ashamed of Being Single

    How I Stopped Feeling Embarrassed and Ashamed of Being Single

    “Be proud of who you are, not ashamed of how someone else sees you.” ~Unknown

    “When was your last relationship?” my hairdresser asked as she twisted the curling wand into my freshly blow-dried hair.

    “Erm, around two years ago.” I lied.

    “Why did you break up?” she asked.

    “Oh, he had a lot of issues. It wasn’t really working out.” I lied again.

    I had gotten quite good at this, lying to hide my shame over being in my early thirties and never having been in a serious relationship. I had learned to think on my feet; that way, no one would ever call me out. The last thing I needed was people’s pity and judgment.

    I sat in my chair thinking about what she might say. Should I have told her that I have never been in a serious relationship? Would she be compassionate or judgmental? Would she feel sorry for me and think there was something wrong with me? That was a risk I was not willing to take.

    I felt so much shame and embarrassment around my relationship status that I would avoid discussions about it at all costs. Or I’d lie or get defensive with family and friends who would bring it up, to the point that they noticed it was a sore subject and would avoid asking about my love life.

    I learned to recognize how shame manifested in my physical body—the anxiety I felt when someone would ignorantly ask when I would be having children, the rapid heartbeat when asked if I would be bringing a plus-one to gatherings, and the knots in my stomach when I would be invited places that would consist of mainly couples.

    The shame I felt around my relationship status had always prevented me from speaking my truth because I was afraid I would be judged harshly.

    I felt like someone with an addiction who was in denial. I was so ashamed that I couldn’t bring myself to say the words “I’ve never had a serious relationship” to anyone, not even my closest friends and family, despite them knowing deep down.

    The Quest to Find Love

    I felt aggrieved that I had gotten to my early thirties without ever being in a serious relationship. The creator didn’t love me; it had forgotten about me. I desperately wanted a loving relationship, as I was tired of being alone, and I wanted to experience true love.

    I had a warped belief that being in love meant that I would feel happier, content, and life would genuinely be easier. After all, this is what we are told in fairy tales—the princess gets her knight in shining armor and they live happily ever after!

    Over the years, I delved into the dating scene, trying dating apps, and keeping an active social life so I could meet people. Time went by, and I dated multiple unavailable men who ran when they sensed I wanted something serious.

    This eventually got tiresome, and it took a toll on my self-esteem and confidence. I felt undesirable and not good enough.

    I couldn’t understand what I was doing wrong! Was I being punished? I was well-educated, with a good career and prospects, and I wasn’t bad looking at all. And more importantly, I was considered kind, outgoing, and friendly by those who knew me.

    Enough Is Enough

    I was exhausted and frustrated and had no more energy left in me to keep looking for a good match.

    I was so fed up with being met with disappointment and feeling bad about myself that I slowly began to give up on love.

    I convinced myself that I would never find the right partner, that I wouldn’t experience the over-glamorized idea of love I had conjured up in my head from early childhood.

    This only heightened my feelings of shame. It told me that not only was I not good enough to have a partner, I wasn’t capable of seeing something through until the end, and I didn’t possess the courage to ‘tough it out.’ Shame told me I was a bad person, unworthy of love.

    Sulking into my pillow on a Sunday afternoon, I had a sudden thought: Maybe it’s not them, maybe it’s you. I got angry at this thought. How could I possibly be to blame? I’ve done nothing wrong. The only thing I am guilty of is wanting to be loved.

    Another thought came: Maybe you can do something to change your experiences. This thought didn’t get me as angry, and after reflecting on it for a day or two, I concluded that I had to take some responsibility for the kind of men I was attracting.

    I took a step back from finding ‘the one’ and put my energy and focus on working on myself. I concluded that most of the qualities I wanted in a man I didn’t even have in myself—for example, confidence and assertiveness.

    Compassion Over Everything

    I learned that shame can be ‘killed’ when it’s met with compassion, so I started being kinder and less critical of myself. I made a conscious effort to avoid negative thoughts, praised myself as often as I could, and tried not to be too hard on myself.

    I confided in my close friends about the shame I felt around my single status, despite it taking much courage to do so. The more I admitted to people that I had never been in a serious relationship, the better I felt and the more I began to accept it.

    Being vulnerable with those I loved was like a weight being lifted off my shoulders. What’s even better was that I wasn’t judged harshly or pitied as I anticipated, and instead, I was shown love and compassion.

    I remember telling a new colleague that I hadn’t been in a serious relationship, and she said, “Me too.” My fear of how she would react quickly turned to relief that there were people just like me, that I had nothing to be ashamed of.

    I was, however, choosy about whom I told my story to, as not everyone is deserving of seeing me at my most vulnerable. I knew I had to be careful because if I was not met with compassion and was judged and ridiculed, this could have exacerbated the shame I already felt.

    Love is Love, No Matter Where It Comes From

    I began to realize that love is love, and regardless of my relationship status, I had plenty of it. I didn’t need a partner to feel loved, and love isn’t less valuable because it doesn’t come from a relationship.

    We can be shown love by our friends, family, colleagues, ourselves, and even strangers. This love is just as special and meaningful as the love you experience in a relationship.

    With this in mind, I began to cultivate more self-love in order to boost my confidence and self-esteem. After all, the best relationship I’ll ever have is the one I have with myself.

    I started being kind to myself and saying nice things about myself through daily affirmations. I also accepted compliments when I was given them, took time out for self-care, and put boundaries in place where needed.

    As a result, my confidence and self-esteem grew, and I started to understand my worth and value.

    Letting Go of the Need to Find Love

    Over time, I began to let go of the need to find love. I hadn’t noticed that it had completely taken over every part of my being. I wasn’t closed off to finding love; in fact, I was very open about finding a potential partner. Only this time, I was okay with it if it didn’t happen.

    I let go of the idea that someone would be coming to rescue me, and I concluded that I could be my own hero and best friend.

    I let go of the idea that I needed to be in a relationship to be happy and made a conscious decision to be happy at that very moment. As a result, I began to feel free, liberated, and completely content with where I was in life.

    When I let go, I noticed that the shame I felt around my relationship status had stemmed from fear. I was scared of what people would think of me because I wasn’t meeting the status quo. I was scared that I wouldn’t be able to start a family.

    Where I Am Now

    I still haven’t met ‘the one,’ and I’m okay with this. I am now at peace, joyful, and enjoying my life as it is in this present moment.

    I no longer feel the shame I once felt around my relationship status or the fear that I have been left behind. I understand that I don’t have to be ashamed, as there are plenty of others just like me.

    I choose to see my single status as my superpower. I get to use this time to learn and grow. I embrace and appreciate every moment of being single, as I know that when I do get into a relationship (which I will), I will miss moments of being single and having no one to answer to.

    There are, of course, times when negative thoughts and behaviors try to rear their ugly head, but I simply remember who I am and ask myself, “Does this thought or behavior align with what I want or who I want to be?” If it doesn’t, I simply let it go.

    For anyone reading this who’s experiencing feelings of shame and fear because they do not have a partner, remember you’re still worthy single, and you deserve your own compassion and love. Once you give these things to yourself, you set yourself free.

  • How to Show Up When Nothing About Your Life Is Perfect

    How to Show Up When Nothing About Your Life Is Perfect

    “I saw that you were perfect, and so I loved you. Then I saw that you were not perfect, and I loved you even more.” ~Angelita Lim

    I’m not a perfect parent. I’m not a perfect partner. I’m not in perfect health. I’m not a perfect friend. And I’m far from perfect with my finances.

    Hell, nothing about my life is perfect. And guess what? I’ll never be able to attain perfection in those areas. And I’m sorry to say it, but neither will you.

    Don’t be fooled by calling yourself a perfectionist. Perfection as a destination is what causes procrastination. And for most of us, it’s nothing more than an excuse to avoid putting in the work, because why try if we don’t have the skills to be perfect?

    Unfortunately, this belief that we can attain perfection is bullshit. It’s an idea adopted from the school system. Grades were meaningless because they had nothing to do with effort. They were a simple way of ticking boxes for the masses.

    Conversely, a meaningful life comes down to your effort when no one is watching.

    What did you do today? Did you show up? Did you make an effort to be a better parent, a better partner, be in better health, a better friend, and better your finances?

    No effort = No progress = No reward.

    We can’t put off living our lives hoping that someday these areas will magically be perfect.

    Yesterday is dead and gone. Tomorrow is nothing more than a dream. So focus on today.

    You’re living right now. This is your chance to be better.

    Want to be a better parent? Want to be a better partner? Want better health? Want to be a better friend? Want better finances?

    Start by putting your phone down and giving each area your undivided presence.

    Be with your kids. Be with your partner. Be with your health. Be with your friends. Be conscious with your money.

    Perfection is horribly discouraging because who the hell has time for their ideal two-hour morning routine? I sure as hell don’t. With a kid who isn’t in daycare, running a business, and paying bills, many days feel like I’m flying by the seat of my pants.

    And that’s also why many of us fail to progress on what’s meaningful. If you get stuck in an all-or-nothing mentality, it almost always means you’re doing nothing.

    But suppose you did something radical and showed yourself empathy in these moments. In that case, you’ll change the entire trajectory of your life by simply showing up.

    Don’t have time to go to the gym? Don’t have time to do an at-home workout? Don’t have time to go for a walk? Don’t have time to do ten squats and a few pushups?

    Pick your kid up, throw on some Taylor Swift, and throw a dance party, you crazy fool.

    Change the scope of what you deem a win for the day.

    When you accept that perfection is impossible, you can get down to the actual work of making improvements because you’ve given yourself a way to show up every damn day.

    Every action you take (or don’t take) is a vote toward the person you’re becoming. Don’t discount the truth that small actions create colossal change.

    Think of a single vote: In a democracy, a single vote can be the deciding factor in an election, which can have significant consequences for the direction of a country.

    Think of a small spark: A small spark can ignite a large fire, which can have severe consequences for people and the environment.

    Think of a tiny seed: A tiny seed can grow into a large plant, providing food, oxygen, and habitat for various living things.

    Think of a simple idea: A simple idea can lead to development of a new technology or product that changes how people live and work.

    Think of a single word: One word or phrase can spark a movement, change public opinion, or inspire others to take action.

    Dedicate today to taking one small action on something that matters to you, even if it’s just five minutes and feels insignificant.

    This small, simple, single step you’ve been putting off could be the catalyst for the explosion that propels you forward and transforms your life (and the world) for the better.

    You got this.

    You deserve a better life.

  • I Worry I’ll Never Change – Here’s Why I Still Accept Myself

    I Worry I’ll Never Change – Here’s Why I Still Accept Myself

    “Our journey is not about changing into the person we want to become. It’s about letting go of all we are not.” ~Nikki van Schyndel, Becoming Wild

    I recently went on personal retreat to once again try to heal my wounds, see my patterns, and find my purpose. I loaded my car with journals from the last two decades and a book of poetry dating back to 1980. I packed my cooler full of nourishing food, but then added a six pack of beer and an expensive bottle of wine—completely unaware that I was about to sabotage my personal growth by continuing to numb my pain.

    I had decided to use my retreat time to review my journal writings, pull out any wisdom I wanted to keep, and release the rest in a burning ceremony. On my first day, I labeled each journal with the year it was written and organized them all chronologically. This task felt arduous yet satisfying when I sat back and looked at the twenty-five volumes all laid out neatly in order.

    I spent the next three days re-reading each and every one. Re-living the emotional angst of problems in this relationship, then the next … and the next. Teasing out the patterns of insecurity, sabotage, and grieving. Re-visiting the same themes and my same desire and commitment, after the ending of each relationship, to be this person who stopped drinking in excess, meditated daily, ate healthy foods, and took good care of her body.

    Over and over, I had glimpses of this centered, calm, wise woman who I’d like to think is the real me. Yet over and over, I’d jumped into another relationship, lost myself, and repeated the pattern. Pages and pages full of the same story, only with different characters and at different times. As I read each journal, I tore out pages to burn, cut out sections to keep, and drank to numb the pain.

    On the fourth day I finished organizing the scraps of paper I wanted to keep and sat back with immense satisfaction. By early afternoon I had my fire going and drank my first beer of the day as I burned … and burned … and burned. Words turning into ashes. I stayed emotionally distant, cut off from my feelings, not making much of a ceremony of it after all.

    Feeling restless, I downed the last of my beer and pulled on my hiking boots. The trail outside my cabin began with a steep decline, winding along the side of the mountain and deep into the woods. As I walked, I kept thinking, “I haven’t changed. I’m still the same. What will it take to change? Why can’t I be that person I say I want to be? My life is one big loop.”

    I thought maybe the answer was that I just needed to be more self-disciplined. However, I immediately noticed the word “discipline” repelled me. If there is one thing I know about myself, I am not one to obey rules or codes of behavior—and I already punish myself enough. So, no, self-discipline wasn’t the answer. It was clear that I had spent a lifetime trying that approach and beating myself up for not succeeding. I kept on walking.

    At some point I questioned if maybe this was what life was really all about: the striving to be someone we are not. By that time, I was walking back uphill and had to stop frequently to catch my breath.

    Standing alone in the woods with my heart beating hard, staring blankly at the trees, I wondered if maybe the answer was just to embrace who I am. It’s pretty clear, after reading over my life for twenty years, I haven’t been able to change.

    My mind continued to whirl: But I’m not able to accept those parts of myself that drink too much or can’t stay focused. I don’t want to be that person who is overweight. I really do want to meditate. I stopped again, looking down the mountainside from which I had come. Apparently embracing myself wasn’t quite the answer either.

    By the time I had returned to my cabin, I no longer wanted to drink. I reflected again on the common thread throughout the years and suddenly saw the essence of myself that is timeless.

    It was there in my poetry from over forty years ago, in the heartbreak when I sabotaged yet another relationship, and in the yearning to be different.

    In a flash of insight, I recognized—contrary to the self-criticism that had been running through my head—the unchanged me was not a bad self. She is someone who wants to do better, who wants to be better, who recognizes the impermanence of time and seeks to grow.

    As I saw her, I knew this was the me I could totally embrace. I briefly thought about starting a new journal with this great insight, then laughed because I knew, if I did, I’d be reading it in twenty years, shaking my head, and saying “nothing has changed.” Then I would beat myself up for not being who I thought I wanted to be, and the cycle would just continue.

    In this recognition, I knew that those parts of me I so strongly criticized weren’t going to go away. And while I couldn’t embrace them, I could accept them with greater compassion and love.

    I saw the truth that even if I don’t meditate daily, exercise, eat healthy all the time, and have a full and balanced life, the part of me that strives to do those things is always there. She was in every page where I said I wanted to make those choices, and she’s been with me all along. She is the one I need to accept and embrace; it’s not who I want to be, it’s who I am.

    The review of my life helped me understand it’s a process. That timeless part of me may come and go, just like I have my moments of awakening to my wisdom and then forgetting it all. Sometimes the me who struggles to make healthy choices is going to hijack my life. I can accept that is a part of being human. It’s not self-discipline I need, it’s self-acceptance of my duality. Both my wise woman and my saboteur.

    I am a wise and powerful woman. I am a kind, sensitive, and caring soul. I love deeply. I care deeply. I feel deeply. I don’t need to escape from who I am; I simply need to remember. Ultimately, what really needs to change is that I need to nurture self-compassion and self-acceptance at the deepest level.

    My last day at the cabin, I awoke to sunshine and blue skies. I felt good and strong. I spent part of the day shopping in the craft stores of the nearby village, and before I knew it, I was halfway to the liquor store. I kept trying to convince myself it was okay, but recognizing I wanted to make a different choice, I managed to turn around before it was too late.

    I chose a waterfall hike and scrambled past the tourists, up to the top of the falls. The rocks were a slippery slope, but the irony of that and the potential of me drinking didn’t quite register until later. When I reached the top, I sat a moment to meditate. As I closed my eyes, I embraced this timeless essence and felt so much peace and gratitude for her presence.

    My inner saboteur tried to take over again when I got back to my car. Sitting in the parking lot, I asked myself, “What do you hope to accomplish by getting a drink?” Then, I laughed at the quick and witty answer, “A hangover.” I drove back to my cabin, made myself a healthy meal, and drank a glass of water.

    I understand now this journey is a day-by-day, moment-by-moment reclaiming of who I am. I also understand the part of me that has been in control when I’ve forgotten my essence isn’t going to disappear overnight.

    However, I no longer fool myself into thinking anything is wrong with me. I recognize and embrace my commitment to growing in wisdom, strength, and joy. And I embrace all of who I am, while having compassion for the parts of me that struggle.

  • 10 Highly Sensitive People Share What Helps Them Take the Sting Out of Criticism

    10 Highly Sensitive People Share What Helps Them Take the Sting Out of Criticism

    Criticism can be especially hard for highly sensitive people because we try so hard and we care so much. It’s really fascinating how much it can affect HSPs in particular.

    I want to share that because it normalizes our experience, to know we’re not alone in how we experience things. I certainly have developed some tools to help with criticism but can still be impacted at times.

    On an anonymous survey I posted, someone wrote that they find my voice so shrill that they could not stand listening to me. I felt the sting.

    But it’s important to realize criticisms are opinions that vary from person to person, and therefore, we have to be careful about what we take in and what we believe. To provide an example of that, many others have shared my voice is soothing, calm, and nurturing. Notice how opposite those opinions are?

    So the next time you receive criticism, I want you to remember this example and know that criticism has nothing to do with us personally and usually comes from a painful place inside another. People are going to have many different types of opinions. What’s important is that we don’t soak them in.

    It’s helped a lot to do my own personal growth work and build my self-esteem. When my self-esteem was low, criticisms knocked me down hard, and for a long time. When I had no personal value, I believed the criticism.

    It took time to build up my sense of self, and it will take time to build yours if that’s an issue for you too.

    When you feel the sting, acknowledge it and give yourself some compassion. Remind yourself of your value and your intentions. Also, focus on some positives about you so that negativity bias of the brain doesn’t take over. Remember, it takes eight positives to neutralize one negative.

    Not everyone is going to like us, and that’s okay. What’s important is that we learn to love and support our sensitive hearts and know our intentions come from good places.

    I don’t think anyone is completely immune to the impacts of criticism. Case in point, here’s what some HSPs in my Sensitive Empowerment Community commented after reading some of my thoughts on criticism:

    1. The power of self-compassion

    “I remember when I would be hurt when I was a kid my mom would tell me to ‘get over it.’ I remember that being invalidating, unhelpful, and actually hurt me more. I think it would be powerful to teach our sensitive children the art of self-compassion. Can you imagine a whole generation of sensitive children raised with self-compassion? I have found that skill to be one of the best things that I’ve developed. It helps me with everything now. I think that it’s probably a tool that we can constantly sharpen.”

    2. The importance of self-care

    “Criticism is still extremely hard on me to the point where it will put me out of commission for a minute (or days even). I’m working on not letting others’ criticism flatten me. I just know, when my rest and my health are in order, it’s much easier to shake it off. When I feel criticized, I’m starting to immediately make a list of people who support me and think differently than people who criticize me and speak unkindly.”

    3. It’s more about them than us

    “I find criticism extremely difficult. For me, there is a family wound around criticism, so I can have a deep, painful reaction. Self-compassion has really helped me work through those reactions. I heard something once that often comes to my mind these days—what someone says about us tells us more about them and how they see the world than it is information about us. I find this really helpful because I used to take every single thing someone said about me as truth, but seeing that people are seeing us through the lens of all their wounds and experiences takes the sting away a bit.”

    4. Perfectionism vs. our innate drive for excellence

    “What you said resonated so much with me (and a big yes to the knife in the heart analogy!)— especially that the desire to avoid criticism is what has caused or contributed to your perfectionism. I feel exactly the same way. Now I work really hard on trying to figure out when something is just my innate drive for excellence or when it’s more a perfectionism driven by fear/avoidance.”

    5. How it helps to build our self-esteem

    “I used to hold onto criticism much more when I was younger, and it hurt terribly. Working on myself and building up my self-esteem was integral to healing. I used to work with a boss who was critical of everything I did, and I dreaded going to work every day. One day I decided to begin therapy, and soon I built up enough energies to apply to graduate school. Once I got in, I put n my two-weeks notice. Going back to school was an investment in myself.”

    6. Other people’s opinions are none of our business

    “This is still something I’m working on for myself, although I’ve had huge growth in this area. I once read somewhere or heard someone say that ‘what other people think of you is none of your business,’ and I try to remember that if I get that sting.”

    7. People who criticize often lack courage

    “Criticism can indeed be hurtful. It can be good to remember that people who criticize are often either unaware of how much work you put into doing that which they are criticizing, or they are taking out their own frustration on you. For many people, it’s more ‘comfortable’ to criticize others who have the courage to do something than to actually do something themselves.”

    8. Criticism isn’t always true

    “I’ve come a long way working with the deep sting of criticism and feeling the knife in my heart. There are moments I still feel the deep sting, but it doesn’t ‘take me out’ in the way it used to. Often, I ask myself ‘is this really true what they said?’ That helps me to come back to myself, along with breathing. I am soothed when I see the criticism is simply not about me! A work in progress going forward.”

    9. Hurt people hurt people

    “Criticism is so hard, especially because everybody wants to be accepted and respected for who they are, and the judgments of others can be hard to bear. Depending on our mindset and self-acceptance/self-confidence, it can make us see ourselves as less than if we do not have the right tools in place. I always try to remember the simple truth that ‘hurt people hurt people.’”

    10. When criticism gets to you, it’s because you care

    “I found it quite emotional reading all the posts and having my intense and long-lasting reaction to criticism normalized. I have struggled with this for a long time. I had a similar thing to you, Julie, with a comment in a survey. It was a really mean, unthoughtful commentf about a presentation I gave, and coming from someone well respected in my field of work, it was hard to take and still gets to me years later. It is helping so much to reframe it as an issue they have rather than a failing of mine! It’s a very empowering feeling. I am also trying to celebrate the fact I find criticism hard knowing that it’s because I care so deeply about doing things well and with care.”

    What about you? What helps you take the sting off criticism?

    **Some of the community comments have been edited for clarity and grammar.

  • 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.

  • The 3 Ms That Help Me Cope with Seasonal Depression

    The 3 Ms That Help Me Cope with Seasonal Depression

    “The word ‘happy’ would lose its meaning if it were not balanced by sadness.” ~Carl Jung

    My two-year-old son looked up at me with his big, blue, beautiful eyes.

    He wanted me to play. I took a toy car in my hand and rolled it along the wooden living room floor we were both sitting on, making an enthusiastic VROOM as I did it. He smiled. He appreciated my effort at sound effects.

    The streetlights standing on the road outside our living room window were already glowing warmly, even though it was barely 4:30 p.m. and the sky was black.

    I miss the summer evenings, I sighed to myself.

    I stared up and out at the darkness briefly before Henry demanded my attention and I found myself looking down, playing cars again. I smiled up at him, doing my best to appear happy. To make him feel like I was enjoying playing cars with him.

    The truth is, I didn’t feel enjoyment playing with him.

    For a few weeks at this point I hadn’t felt much enjoyment from anything.

    I was going through the motions. Attending to my familial and professional responsibilities as best I could. All the while, longing to be back in bed so I could sleep. Except, upon waking up, I never felt fully rested. I was instantly greeted by the same familiar feelings of fogginess, emptiness, and numbness.

    Every morning as I got dressed, it felt like I was dressing myself in armor. Like the knights would wear in the movies I watched as a boy. A heavy metal armor that made the simplest of movements, like getting out of bed in the morning and playing cars with my son, feel like a battle that required all the strength I could muster.

    I’ve suffered from seasonal affective disorder, a type of depression, for all of my adult life, but the winter of 2021 was the worst episode to date.

    I put it down to a combination of sleep deprivation from being a parent to a toddler (I now understand why sleep deprivation is used as a torture technique), ongoing physical and mental challenges with long COVID, and uncertainty around whether I’d see family over the Christmas period due to lockdown restrictions.

    As the darker days descend, I’m preparing myself for another potential battle.

    I know I don’t need to fight this battle alone, so I’ll be calling on my friends and family to support me, as well as working with a therapist who formerly helped me process my experience.

    There were three focuses that helped me get through the depressive episode last year. Here they are, the 3 Ms.

    1. Mindfulness

    Writer Rolf Dobelli suggests that we are two selves—the remembering self and the experiencing self.

    Our remembering self is our story—who we think we are based on our past. My remembering self tells me I’m English, I love a double espresso, and have a history of anxiety and depression.

    My experiencing self is different. My experiencing self is the me who is here, right now.

    Experiencing myself writing.

    Aware of the tapping sound my fingers make as they dance along the keyboard as I type.

    Aware that my heart is beating slightly faster than usual, probably due to the chocolate I scarfed down a few minutes ago.

    Aware of feeling vulnerable as I write about seasonal affective disorder.

    Our experiencing self exists moment to moment, whereas the remembering self only exists in the past, through thought.

    This idea was helpful to me during my 2021 depressive episode because it reminded me that I’m more than a depressed person (which would be a story from my remembering self); I’m a person who feels a lot of sadness, as well as many other feelings and emotions, some that feel comfortable, some that feel uncomfortable.

    Back then, I’d take time each day to practice a mindfulness meditation. Sitting for five minutes, simply observing how I was feeling, importantly, without judgment.

    Noticing what my mind was focusing on, as well as bringing awareness to my emotional state and breath.

    I’d cultivate an attitude of compassion toward myself, avoiding firing the second arrow that’s taught in Buddhism, and not feeling bad for feeling bad.

    I’d simply accept how I felt in the moment and allow myself to feel sad, helpless, and hopeless, without judgment, knowing that my feelings are always fleeting.

    2. Meaning

    The second M that helped me was meaning.

    We’re told the meaning of life is to be happy. But there are going to be periods when we’re simply not going to feel happy. This doesn’t have to mean our life becomes meaningless; instead, it’s in our moments of unhappiness that it’s best to focus on what brings our life meaning.

    Even though I don’t always enjoy playing cars with my son, raising him and spending time with him and his mum gives my life tremendous meaning.

    Some mornings last winter I didn’t feel like getting up, and if I lived alone, I probably would have stayed in bed. But knowing my son and wife were depending on me, I felt a sense of duty to show up and be the best dad and husband I could be given my struggles.

    I showed compassion toward myself by not believing any thoughts saying I needed to be perfect. Instead of choosing to feel ashamed for how I felt, which would make me feel like withdrawing, choosing self-compassion helped me to tackle my various responsibilities but also be realistic and not over-commit.

    It meant honest communication and being okay with doing less than I normally would. I made a Top Ten Actions List by asking myself, what are the most important actions to take today to look after myself and address my responsibilities?

    I also made a list of all the people, places, and activities that give my life meaning and breathe life into my soul and aimed to dedicate time toward them each day. Having a clear and achievable focus was helpful, and as the depression slowly lifted, I was able to return to my normal level of action.

    3. Moments of Joy

    Like the streetlamp I watched glowing warmly from my living window, there were moments during the depressive episode that pierced through the surrounding darkness.

    The sound of my son’s laughter as he chuckled hysterically.

    Feeling the peace and stillness of the forest on my walk.

    Being reunited with friends after lockdown and catching up over a coffee.

    The wisest words I’ve ever heard were these: Look for the good in your life, and you’ll see the good in your life.

    This isn’t a matter of positive thinking—it’s a matter of acknowledgement.

    Even on the days when my mood was at its lowest, there were a handful of joyous moments shaking me temporarily from my depressed state and waking me up to the truth that even on the darkest of nights, there are lights shining for us.

    These lights, the people and events bringing joy to our life, are little beacons of hope, reasons to be appreciative. And basking in their warmth momentarily can keep us trudging along in the darkness until, hopefully, a day arrives when it lifts and the sun rises again.

    At the end of each day last winter, I’d take a minute to write down any joyous moments and bask in their warmth again as I revisited them in my mind.

    The most challenging aspect of depression is how it tries to convince us that not only is everything bad, but everything will stay bad permanently.

    Through focusing on mindfulness, meaning, and moments of joy, fortunately, I was able to see again that this isn’t true.

  • The Major Aha Moment That Helped Me Stop Fixating on Fixing Myself

    The Major Aha Moment That Helped Me Stop Fixating on Fixing Myself

    “The real difficulty is to overcome how you think about yourself.” ~Maya Angelou

    My newest friend ended our three-month-long friendship on a July day when I’d just returned from a dreadful summer vacation. Her Dear Jane email read, “It’s not you, it’s me.” The lever had been pulled, I was dumped, and I thought, “Ha!” I’d spent the last three months trying to help her fix her problems. I knew she had more problems than me.

    But then an anxious, obsessive thought loop began. What did it really mean? How could it not be about me?

    This wasn’t the first time I’d lost a friend, so of course, I needed to diagnose, dissect, and determine the origin of this unhappy pattern. My anxieties were ramping up, and I needed to fix something before this reoccurred. So I made an appointment with a therapist named Dr. Mary.

    After an hour’s drive through big city traffic, I arrived late and shaken to that first therapy session.

    Within fifteen minutes, Dr. Mary helped me recognize the parallel between my friendships and my relationship with my mother and and pointed out I didn’t have to parent my mom, a lifelong project due to her unsteady mental health. I was disappointed but relieved to find I wasn’t there to fix my mom’s narcissistic behavior. I was there just to fix myself. I paid her the ninety-five out-of-pocket dollars I owed and left feeling slightly better.

    Two weeks later, I drove that same hour for my second therapy session. I was not prepared for what I would take away this time.

    When I brought up my mother again, Dr. Mary asked me why I needed to change my mother. Couldn’t I allow her to just be?

    I was confused. Weren’t my mother issues the cause of everything? “If it’s not one thing, it’s your mother,” my friends and I always joked. And why wouldn’t my mom want to gain from my knowledge, love, and insight?

    Dr. Mary fed this next concept to me slowly. “Maybe you need to fix people so you can feel powerful, and then no one will be paying attention to your flaws. Maybe you want to distract others from seeing how unlovable you think you are.”

    This concept slowly hummed in my head until tears seeped from my face.

    Eventually I found tissues near my couch spot. And then our time was up.

    “Do you have any books you can suggest reading on raising self-esteem?” I asked as I paid her, needing something more to help process this information. “No,” she said, and then she opened the door and let a different version of me out into the world than the me who’d entered.

    As I drove to meet my friend for a lunch date, my mind screamed, “I’m freaking forty-five years old, and I have low self-esteem!!??” Over our Cuban pork sandwiches with mojo sauce, my friend Terry said, “Who doesn’t have low self-esteem?”

    Apparently, my discovery of my buried dysfunction was the new trendy life hiccup I was now living. When had low self-esteem become the in thing?

    My head was filled with angry bees as I journeyed the hour-plus back home. I didn’t feel good enough to be my kid’s parent that night. I fumed over Dr. Mary’s edict about my sentence of low self-esteem and not okay-ness.

    I had worked hard all my adult life on my self-awareness and self-love with therapy, self-help books, and humility! How dare she rob me of my self-definition and my purpose of showing others how to be okay. Who was I supposed to be now?

    A week and many journal pages later, I wanted to be done marinating in my indignation, so I crossed the grassy field to the library, intending to check out any and all books on self-esteem. When I explained what had happened, the librarians agreed that it’s hard to fill your self-esteem cup up if you don’t know what that cup or its contents looks like. Wise souls those women.

    At home, I read and thought and sat with my low self-esteem verdict. And then unexpectedly, I began to feel a new peacefulness. My anxiety was diminishing. Dissipating. Disappearing.

    If I was off the hook to fix the faults I saw in others, I would no longer have to fix the faults I saw in myself. My low self-esteem and anxieties were allowed. I could be just where I was until I was somewhere else. I was in a new place where I was okay with me, you could just be you, and where judgments no longer served a purpose. By naming the inner beast, I had somehow released it too.

    I am still attracted to people who self-admittedly need a little life tune-up, but I don’t obsess over “their” recipe for success or what “they” could do to be fixed. I make every day count toward my own healing.

    Eventually, with the help of medication, my anxiety felt like a phantom limb, a memory of a part of me that was no longer there, though I also need an occasional therapy tune-up.

    All I had to do was admit and own who and where I was to stop fixating on the fixing. If I saw her today, I’d thank Dr. Mary for the gift of my freedom. And I’d mention a couple of very good books on self-esteem I’d read.

  • How I’ve Redefined Success Since ‘Failing’ by Traditional Standards

    How I’ve Redefined Success Since ‘Failing’ by Traditional Standards

    “Once you choose hope, anything is possible.” ~Christopher Reeve

    When I was a child, I wanted to save the world. My mom found me crying in my bedroom one day. She asked what was wrong, and I said, “I haven’t done anything yet!” I couldn’t wait to grow up so I could try to make a difference.

    At fourteen, I joined a youth group that supported adults with disabilities. We hosted dances and ran a buddy program. I helped with projects at state institutions and left saddened by the conditions for the residents. I planned to work at a state institution.

    As a senior in high school, I was voted most likely to succeed. It was unexpected, like so many things in my life. I hoped to find meaningful work that helped others.

    My first year at Ohio State, I fell head over heels in love and married the boy next door. A month after my wedding, newly nineteen, I started my first full-time job as manager of a group home for men with developmental disabilities. I never finished college.

    At twenty-three, I was officially diagnosed with depression after my first baby, but the doctor didn’t tell me. I read the diagnosis in my medical record a few years later. I grew up in the sixties with negative stereotypes of mental illness. I didn’t understand it, and I thought depression meant being weak and ungrateful. I loved being a new mom, and I wanted the doctor to be wrong.

    I was a stay-at-home mom with three young children at the time of my ten-year high school reunion. The event booklet included bios. For mine, I wrote something a bit defensive about the value of being a mom since I didn’t feel successful in any traditional way.

    At thirty, I experienced daily headaches for the first time. I tried natural cures and refused all medication, even over-the-counter ones, while the headaches progressed to a constant mild level. I kept up with three busy kids, taught literacy to residents with multiple disabilities at a state institution, and barreled on. I thought I understood challenges.

    At forty, I went to a pain clinic at Ohio State and received another depression diagnosis. This time it made sense. The diagnosis still made me feel vaguely ashamed, weak. Still, I rationalized it away.

    Which came first, the depression or the headache? Maybe it was the headache’s fault. Anti-depressants were diagnosed for the first time, which managed my depression. Until…

    When I was forty-two, I fell asleep at the wheel with my youngest daughter Beth in the passenger seat. She sustained a spinal cord injury that left her paralyzed from the chest down. I quit my job at the institution to be her round-the-clock caregiver.

    Beth was only fourteen when she was injured. However, she carried me forward, since between the two of us, she was the emotionally stable one. She focused on regaining her independence, despite her quadriplegia. I let her make the decisions about her care and her future. Sometimes we need someone strong to lead the way.

    Every day, every hour, every minute of our new life felt impossibly uncertain. New guilt and anxiety merged with my old issues of chronic pain and depression. Increased doses of my anti-depressants did not prevent me from spiraling down. There was no light at the end of the tunnel. No hope of light.

    I put a tight lid on my feelings, which was a challenge by itself. I didn’t want to give the people I loved more to worry about. I also felt that if I gave in to my emotions, I wouldn’t be able to function. And I desperately needed to help Beth. That’s what mattered the most.

    I started counseling several months after the car accident. At the first session, I thought I would find a little peace, with more ahead. It wasn’t that simple. I felt like a failure, and thought I failed at counseling, too, since I didn’t improve for some time. I should have reached out for help right after Beth’s injury.

    Weekly counseling helped me, along with my husband always being there for me. However, Beth was the one who showed me how to choose hope. I watched her succeed after failing again and again, over and over, on her quest to be independent.

    Beth and I shared unexpected adventures, from our small town in Ohio to Harvard and around the world. She has had the most exciting life of anyone I know. She’s also the happiest person I know because she finds joy in ordinary life, and that’s the best kind of success.

    Since I was voted most likely to succeed in 1976, I learned that success encompasses so much more than I originally thought. Things like being married for forty-five years to my best friend. Raising three great kids. Working meaningful jobs and helping others. Volunteering and mentoring. And learning meditation to better cope with chronic pain.

    Today, my depression is mostly managed with prescriptions, which also feels like a kind of success. I’m no longer ashamed of my depression. It’s part of who I am, and I know for a fact that I’m not weak or ungrateful. There’s light at the end of the tunnel, a bright light.

    Hope is an incredibly powerful thing. And if you never give up? Hope wins.

  • How Releasing Control Opened Me Up to a Limitless Life

    How Releasing Control Opened Me Up to a Limitless Life

    “What the caterpillar calls the end of the world, the master calls a butterfly.” ~Richard Bach

    I have always wanted to create a family.

    As a child, I lovingly cared for my dolls and fell head over heels for my college boyfriend. Kneeling before me with a ring, he said, “I want you to be the mother of our children.” I swooned as we walked down the aisle at the tender age of twenty-two, convinced I was set for life. I had the husband, and I would have the family.

    I entered into our marriage with the expectation and security of certainty. We had vowed to be together for life, so I believed that was the truth.

    But I had another love besides my husband.

    I was in love with performing.

    After a childhood of classes in the arts, I was accepted into the BFA Musical Theater Program’s inaugural year at Penn State University. I soaked every minute up and graduated with summer work already booked and the plan to move to New York City with my new husband and dive into my career.

    Creating a family could wait. Broadway was calling.

    Except I found myself hitting a ceiling. Despite working consistently as a professional, Broadway eluded me. With the exception of two Broadway shows that closed before I would have joined them, I would choke when I was invited back for a second or third audition, and never make it any further.

    I was a true triple threat, strong in my singing, dancing, and acting, but I didn’t know how to deal with the loud and critical voice in my head. When I needed to deliver my best at these big moments, the critic would become deafening and my voice would crack or I would spontaneously “forget” which leg to step forward on while I was dancing. In those moments, it was as if all my training went out the window.

    Over time I was losing confidence. I literally worked at every level except Broadway. I worked off-Broadway, regionally, did national tours and commercials, and kept auditioning in hopes my break would come.

    And then I found myself at the age of thirty-seven staring into my husband’s eyes as he told me, “I don’t think I love you anymore. I don’t think I want to be married anymore. I don’t think I want to have children.”

    The security and certainty I had clung to in my twenties evaporated in smoke. I lost my marriage and the ability to create the family I had desired for the last fifteen years.

    In the face of my divorce, I felt a great urgency arise. It fueled me to heal emotionally, spiritually, and mentally from my heartbreak and to seek the right support to guide me as a single woman. I worked with love coaches and therapists and joined women’s groups to help me make sense of how to find a life partner.

    And then four and a half years later, I went on a first date with a kind blue-eyed man who took me to the Brooklyn Botanical Gardens and gently opened an umbrella over my head as rain began to fall. In all the dates I had been on, I had never felt like this before, and we quickly fell in love.

    Before I became exclusive with him, I asked how he felt about creating a family and was thrilled when he shared that was his biggest desire as well. We were married a year and a half later and began to try naturally to get pregnant.

    Creating a family was now. There was no more waiting. I had the husband and the security. Certainty had returned to my life again.

    Except after a year of trying, nothing had happened. So, we entered into IVF as I had frozen my eggs after my divorce for this very reason. We followed all the steps, and I was convinced this was going to work. With the number of fertilized eggs, I imagined we had two tries and I was completely open to twins. But on the day of the transfer, only one egg was ready, and the other three became unusable.

    The pressure was unmanageable. I was experiencing migraine headaches from the synthetic hormones and was terrified it wouldn’t work. Which it didn’t.

    I vowed I was done with the drugs and our family was either going to happen through natural causes or through adoption.

    A year later, I found myself staring at a positive pregnancy test.

    My husband and I were giddy beyond belief, and began to read children stories to the growing life inside me.

    Creating a family was now. There was no more waiting.

    Except just before my eleventh week, I stared at an ultrasound with no heartbeat. The white light that had fluttered with such ferocity at seven weeks was now a static white dot.

    While we went back to trying, my heart was broken. Nothing was happening, so we entered into the process of adoption.

    Within two months we were matched with a birth mother, and I wept when we got the call. The birth mother had just entered her second trimester, so we had several months to wait.

    Now we could prepare! I dived into podcasts, books, and workshops, learning everything I could about adoption, about being a trauma-informed parent, and what products felt most aligned with our values. I created a registry, and we both planned to take time off work.

    Everything was set.

    Creating our family was now. There was no more waiting.

    And then a month before the baby’s due date, the birth mother changed her mind. In adoption, they call this a disruption, and that is exactly how it felt.

    I found myself reliving every pillar of my journey. Choosing Broadway over family. The divorce. The failed IVF. The miscarriage. And now the disruption. I wasn’t just mourning the recent loss; I was mourning decades of a desire that had burned in my womb.

    I thought it was the end of the world. End of certainty.

    I found myself feeling completely disoriented. I had planned maternity leave from my business and set up an elaborate schedule for my approaching book launch all around the adoption. I had a nursery filled with a stroller, changing table, clothes, and a glider. I had thought of everything.

    I had planned it all out, because I wanted to believe it was going to happen. I wanted to believe there was no more waiting. I wanted to believe in certainty.

    I pulled an Oracle card from Alana Fairchild that read, “This comes with special guidance for you. More love is rushing towards you like a great cosmic tsunami. You will struggle with this blessing to the extent that you will attempt to hold onto what has been. So don’t. Let go. You’ll perhaps get some water up your nose, but nothing will come to you that you cannot handle. Instead, you’ll have no idea what is going on. Oh, how the tsunami will deliver you into your divine destiny!”

    So I did something new. I surrendered. I surrendered all my plans.

    I started coaching my clients again. We went back to being active again with the adoption agency. I started my book marketing tasks again.

    But none of this had any certainty or definitive timeline. After decades of knowing the exact day and time things were going to happen, I embraced not knowing.

    I embraced waiting. Because it seemed there was nothing else to do.

    It felt like a part of me was dying, the part that had planned my family with such ferocity and certainty.

    In my grief, I turned to the Oracle deck’s guidebook and saw Robert Brach’s quote. As soon as I read it, I began to weep in resonance.

    How I had strived to stay the caterpillar.

    The caterpillar of certainty. The caterpillar of timelines. The caterpillar of planning.

    But the caterpillar couldn’t transform with these values. It needed to be washed up on the waves of love, and finally enter the cocoon to grow into a sacred butterfly.

    Robert’s words speak to that profound moment when we recognize that the way we’ve been living our life doesn’t work anymore. If we want to grow, we have to let go of our clinging, specifically our clinging to certainty.

    Because the truth is, our greatest power comes in the acceptance of not knowing.

    If you “don’t know” then you are actually opening yourself to a limitless life, one that is led by divine timing, instead of what your ego wants to believe is “right.”

    What if experiencing the same thing over and over is actually a divine tap on the shoulder to try something new?

    What if being disoriented and not knowing when your desire will arrive is the softly spun silk surrounding your most vital soul?

    For me, the tsunami washed me up on the shore with sacred wisdom. No longer holding onto a timeline was actually a deep relief. Going through the cycle of trying to control every aspect of creating my family had been so taxing and exhausting.

    I had formed a castle of certainty with bricks and stones, only to discover it was actually made of sand. And when the waves crashed through, I saw it was never meant to last. It was always meant to wash away.

    Now I’m opening to something far more powerful than certainty. I’m opening to trust.

    I don’t know when my family will come. I have no idea how my desire is going to manifest. Perhaps my life has actually been working out beautifully, creating a divine path I may not have “planned” but one that has sparked a vital inner transformation.

    One that has opened me to the possibility of my life unfolding in a new direction. And with that, I can let go of crawling on the ground in vain as the caterpillar. Now I can just open my wings and fly.

    Now I can simply receive.

  • Why I Had to Stop Judging Myself to Start Healing from Childhood Trauma

    Why I Had to Stop Judging Myself to Start Healing from Childhood Trauma

    “I now see how owning our story and loving ourselves through that process is the bravest thing that we will ever do.” ~Brené Brown

    A few years ago, when I began recovering from childhood trauma, the first thing I learned was that I needed to master the skill of self-awareness.

    However, becoming aware came with some pretty hard truths about who I was, what I did, and how I acted because of what had happened to me.

    Although I eventually found the courage to face some challenging experiences from my past, I wasn’t ready to forgive and accept myself.

    When I acknowledged the impact of my past trauma and abuse on my current life, I immediately started blaming myself. It was difficult to accept that I pleased people to gain validation and stayed in toxic relationships since I didn’t feel worthy or lovable. Therefore, I went straight for what I knew and was accustomed to—judgment, guilt, and shame.

    As Bessel van der Kolk explained in his book The Body Keeps the Score:

    “While we all want to move beyond trauma, the part of our brain that is devoted to ensuring our survival (deep below our rational brain) is not very good at denial. Long after a traumatic experience is over, it may be reactivated at the slightest hint of danger and mobilize disturbed brain circuits and secrete massive amounts of stress hormones. This precipitates unpleasant emotions, intense physical sensations, and impulsive and aggressive actions. These posttraumatic reactions feel incomprehensible and overwhelming. Feeling out of control, survivors of trauma often begin to fear that they are damaged to the core and beyond redemption.”

    Although self-awareness is the first step toward nurturing change in our lives, many of us reach for judgment when faced with uncomfortable truths about ourselves and our past experiences. Ironically, the lack of self-acceptance blocks us from healing and moving past what happened to us.

    Is it possible we sabotage our healing by being overly hard on ourselves?

    For example, victims of sexual assault are often held hostage by the shame they carry around. Since speaking about the assault is terrifying, they remain silent while secretly taking responsibility for the abuse.

    If guilt and shame are predominating emotions we carry inside, how can we move toward successful recovery and accept our wounded inner child?

    We do it by letting go of judgment for what happened to us and, instead of taking responsibility for the harm we experienced, we become responsible for our recovery.

    I remember when I was about seven years old, my father got angry because my brother and I were playing around the house and making noise. He slammed our bedroom door so hard that the glass shattered. As he was moving toward me with his face red and furious, I urinated.

    Any time I looked back at this experience, I felt an overwhelming sense of shame and promised myself that I would never get weak and scared of anyone.

    As I got older, I adopted a survival mechanism of being a toughie. I would put on the mask of a strong woman while suffocating on the inside since I felt fragile, weak, easily offended, and anxious.

    However, I couldn’t stand facing my weaknesses.

    Anytime I felt sad, vulnerable, or emotional, I would judge myself harshly. In a sense, I became my biggest internal abuser.

    After I got divorced, I was haunted by self-judgment and felt worthless because of what I allowed while being married. Disrespect, pain, neglect, and lies. How can a worthy person allow such things? I couldn’t stop judging myself.

    Eventually, I began working on my guilt through writing and daily forgiveness meditations. Although I started to understand the importance of acceptance and forgiveness in my healing and recovery, I was only scratching the surface.

    The real challenge arose when I confronted who I was because of what happened to me. My focus started to shift from blame to self-responsibility. Although it was a healthy step forward, it was a long and intimidating process. Since I was deeply absorbed in my victim mentality and filled with shame and judgment, accepting myself seemed like a dream I would never reach.

    It was difficult to admit that I had stayed in a toxic relationship by choice, manipulated people with my tears, and created chaos and drama in my closest relationships to gain attention and feel loved. However, the discomfort I felt was a sign that I was on the right track. If I was willing to keep my ego at bay, I could achieve progress.

    Here’s how I overcame self-judgment and began healing my childhood wounds.

    1. I began to open up and speak the truth.

    At first, I had to face how disgusted I felt with myself. Once I began talking about what happened to me while finding the space of refuge with my therapist, coach, and close friends, judgment began subsiding and acceptance took over.

    My favorite piece of advice from Brené Brown is to share our story with people who deserve to hear it. Whether you speak to a therapist, a coach, a support group, or a very close friend or a family member, make sure this person has earned the right to hear your deepest and most vulnerable feelings and memories.

    Speaking our truth in the space of acceptance is one of the most beautiful ways to heal and process traumatic memories and experiences. A safe space and deep connections are fundamental when healing ourselves, especially if we get hurt within interpersonal relationships.

    2. I acknowledged what happened to me.

    The breakthrough during my recovery happened after I read a book by Oprah Winfrey and Dr. Bruce Perry titled What Happened to You? Suddenly, so much of my behavior started to make sense.

    I wasn’t the sick, disgusting, heartless human being I considered myself to be. I was a wounded adult who didn’t address her traumatic experiences from her childhood while acting from a place of survival and fear.

    When we begin healing ourselves and find the causes behind our (often) unconscious and self-sabotaging behaviors, we become more understanding of who we are and move away from judgment. There is a power in asking, “What happened to me?” instead of “What is wrong with me?”

    Understanding yourself from an open and compassionate place allows you to reach for the love and acceptance your inner child craves. I don’t believe that we are broken or need to be fixed. We are worthy and whole souls whose purpose is to find our way back to ourselves and reconnect with who we are at our core.

    3. I learned to silence my inner critic.

    Learning to recognize the little mean voice inside my head was challenging. My thoughts of judgment were so subtle that they passed by me without awareness.

    The easiest time to spot critical thoughts was when I was meditating. Even during meditation, I judged myself: “Sit up, make sure you focus on your breath. Oh, come on, Silvia, do it better. You aren’t good at meditating. Your mind just wandered again!”

    Since we have about 60 000 thoughts in a day, I decided to focus on my feelings. By observing my emotional state, I became better at identifying what I was thinking and was able to step in to change it .

    I remember one particular night when I was feeling very depressed and hopeless. I asked myself, “What am I thinking that’s making me feel this way?” The answer I observed was, “No one will ever truly love you.” It was the first time I decided not to believe these thoughts. I sat down and made a list of people who showed me love, care, and compassion.

    If you often judge yourself, you may need some practice  and loving patience. However, if you are working on your healing, understanding and accepting yourself is a way of telling your inner child, “I love you, I am here for you, and there is nothing wrong with you.”

    Once I discovered the positive effects of self-acceptance on my recovery, I realized that being overly hard on myself had nothing to do with healing but everything to do with the trauma I’d experienced.

    Today I understand that the little voice inside my head giving me all the reasons to stay stuck in survival mode is my inner child screaming, “Someone please love me.” And I am ready to do just that.

  • How I Learned to Love My Body Instead of Hating Her

    How I Learned to Love My Body Instead of Hating Her

    “Your body does not need to be fixed, because your body is not a problem. Your body is a person.” ~Jamie Lee Finch

    I was thirty years old when I realized that I was completely dissociated from my body.

    I grew up in the height of the purity culture movement in American Evangelicalism. Purity culture was based on one primary concept: abstain from sex until marriage. But the messaging went further than this.

    I sat next to my peers in youth group while the male pastor stood on stage and told us young women to always cover our bodies. For example, two-piece bathing suits were completely out of the question for summer activities. Why?

    Our female bodies cause the young men to “stumble” and have impure thoughts. So out of love for the young men in our group, we must cover up and never do anything “suggestive.”

    The message was clear: My body caused others to sin. My body is bad.

    It would be impossible for me to accurately detail how many times and in how many different ways I received this message growing up.

    I didn’t know it was happening, but over time, I learned to dissociate from my body. My body was bad, and I was trying to be good, so I must distance myself from her.

    Thankfully, I listened to my body when she told me to leave this religious group and find my own way in the world. Yes, my body talks to me. More on that later.

    Recently, society has seen more acceptance of bodies. We see variety in body shapes represented in the media. While that’s a great sign that we are moving in a new direction, simply saying that we love our bodies isn’t enough.

    That feeling of positivity toward our body when we say that is momentary. We must take consistent action in order to make meaningful and lasting change.

    Here are the ways I was able to radically change my relationship with my body and learned to see her as my greatest ally and most prized possession.

    See Your Body as a Person

    A concept introduced to me by Jamie Lee Finch, seeing my body as a person changed everything.

    It allowed me to do one key thing: cultivate a relationship.

    Once I started referring to my body as “her,” I understood how far from her I really was. I didn’t know my own intuitive “yes” and “no.” I didn’t know what I really wanted in life.

    When was I safe? When was I in danger? These are questions that our bodies are designed to answer.

    So I learned to listen to her. And I talked back.

    A number of years ago, I noticed that I was constantly pushing people away. I really beat myself up about this, seeing myself as a cold, unloving person.

    Eventually I realized that this behavior started after a traumatic body violation that I had experienced. I understood that my body was resisting vulnerability and closeness in relationships as a way to protect me from further harm.

    I could see that my body had not been working against me, but for me. And I had the opportunity to say to her, “Thank you so much for trying to keep me safe, but I’m going to start trusting people again. I have learned from the experience and will trust my gut to alert me to danger.”

    I realized that things I thought of as “wrong with me” were in fact genius protective and defense mechanisms that my body wisely developed in order to keep me safe in my environment.

    I started talking lovingly to her, full of gratitude for all the ways she worked to keep me safe over the years. I started seeing past experiences through a different lens.

    About ten years ago, I was in a relationship with a man who wanted to marry me. I was in constant turmoil inside about the relationship, plagued with doubt and uncertainty, unsure if I should stay or go.

    I was so mad at myself for not having a clear “yes” or “no” about the situation. I didn’t realize this at the time, but I can see so clearly now that the anxious feeling in my gut was my body trying to tell me that this man was not my person.

    In truth, my body was always working for my best interests. No one looks out for me the way my body does. She has always been my most fierce protector.

    So I talk to my body and she talks to me. It’s the most important relationship I have.

    Write a Thank You Letter to Your Body

    There is a reason that gratitude practices have become so popular: they work.

    One I started to understand just how hard my body had been working to protect me, I wanted to show my gratitude.

    Writing a thank you letter can be the catalyst for a powerful mindset shift. It’s so easy to see all the things we hate about ourselves and our bodies.

    Write a letter to your body. Think about all the millions of ways your body has worked to keep you safe.

    How your body has alerted you when there’s danger, enabled you to speak truth by giving you gut feelings, and allowed you to experience the greatest pleasure.

    We can never know all the ways that our bodies tirelessly work for us. Gratitude allowed me to further cultivate a positive relationship with my body and work in partnership with her instead of against her.

    Gaze into Your Own Eyes

    If you’ve done eye gazing with another person, you know how powerful and bonding it can be. This is true when you eye gaze with yourself.

    I practice this by sitting on the floor in front of my closet doors that are large mirrors. I feel my body rooted into the ground before looking deeply into my own eyes.

    As a woman, I often look into my left eye, which is generally considered to be the feminine side. The masculine is the right side.

    This practice can bring intense emotions, so start with only a few minutes. You can grow your practice to twenty minutes or longer should you wish.

    See yourself. Really see. And feel the feelings that arise.

    It’s not uncommon for me to cry during this practice, reflecting on all the ways I’ve spoken negatively about my body and remembering how truly spectacular she is. She is beautiful, wise, and strong.

    Eye gazing will allow you to see and experience these truths. And when you embrace those truths, your relationship to your body will change.

    Try Mirror Work

    Remember when you were younger and a parent told you to say one nice thing about your sibling or friend that you were fighting with? There’s something about acknowledging the good in another person that regulates emotions and stirs positive feelings. The same can be said about your body.

    Mirror work is standing in front of the mirror and pointing out things you love about your body. This can be done clothed or unclothed depending on your comfort level.

    The thing you love can be as small as an eyebrow or as large as your torso. As you start to focus on one thing you love and sit with the positive emotions that arise, you will start to consistently feel more positive about your body.

    You’ll notice things you never saw before. Or see things as beautiful instead of ordinary.

    The sexy curve of your left thigh, the strong shape of your ankles, the color of that freckle on your shoulder. You are uniquely you and that is inherently valuable.

    Mirror work can be a ten-second practice or ten-minute practice. You can focus on the same part of your body every day or something different each time.

    I incorporate mirror work into my morning routine when I’m brushing my teeth. As I brush, I look at myself in the mirror and pick one thing I love about my body that morning. This way, it doesn’t feel like I’ve added another self-help practice, but rather I’m taking advantage of opportunities to multitask.

    When we take the time to see ourselves, what we really like about ourselves, we will learn to love what we see.

    Commit One Loving Action

    Similar to saying something nice about someone, doing a kind and loving action can also foster feelings of fondness and compassion.

    For a week, do one focused, loving action to your body. If you can’t think of anything, ask this question: What’s something I have been wanting to incorporate into my daily self-care or hygiene routine, but haven’t done?

    For me, this was moisturizing my feet. When I first did this practice, I had just moved to a new city with a much drier climate. My feet were so dry, but I wasn’t taking the time to moisturize them.

    So I committed to do this once a day for a week. It wasn’t long before I started seeing my feet in a new way.

    I was intentional when I sat on my bed and did this. I took my time rubbing the lotion in, observing new things about my feet I had never noticed before. Thinking about how hard my feet work and all the places they’ve stepped over my lifetime.

    After doing this for a week or so, moisturizing became a natural part of my daily routine. In fact, I consistently moisturize all of my skin now, something I’ve wanted to do for a long time.

    Some extra tender loving care will naturally grow your love for your body and cause you to care for them better.

  • 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.