What Do You Value?

What Do You Value?
Amy Grabowski, MA, LCPC

I want you to stop reading right now, go get a pen and several sheets of paper. Then I want you to turn off your judgments, thoughts and fears. Close your eyes and go inward to a quiet place inside you, to a calm feeling of wisdom, a place that just “knows” what is best for you. And from that place, answer the following three questions.

1) What would you have to do or accomplish between now, May 2000, and the year you are 99 years old, in order for you to sit back and say “Ah, that was a good life” ?

2) What would you like your friends to say at your eulogy? What do you want them to remember about you?

3) If you only had six months to live (active and healthy for all that time), how would you spend it?

This is an exercise I often give to my clients. It helps us clarify what is important to us, what are our values, what our goals are. Most people have specific goals in mind. They want to have satisfying careers and fulfilling relationships. Some know that they want to get married and have children. Many want to make the world a better place, to help others. Almost all want their friends to remember them as being generous, loving, caring, kind, a good listener, fun, having a sense of humor. For the last six months of their life, most would travel, take risks, have fun, spend time with loving friends and family.

In the 14 years that I have been treating women with eating disorders, not once did a client say: “I want to be on the cover of Cosmo*. I want my friends to remember I wore a size 2, and I’d spend the last six months of my life over-exercising and starving myself.” But to look at how we live our lives, that is what appears to be important, what we value most.

Usually these things become important because we’ve never stopped to think about what we value, deep inside. When we sacrifice our “selves” to please others we often lose a sense of purpose, meaning and direction in life. When we reclaim our sense of self, we can live each day according to our own beliefs, values and with a direction to achieve what is important to us.

When I was in the midst of my eating disorder, I had no idea who I was, what I wanted, what I liked or valued. I based my behavior on who was around me, often feeling like a chameleon, changing to fit my surroundings. My lack of direction made me feel out of control, at the fate of those around me. Because I felt so empty inside, I invested a lot of energy in my appearance, what I ate, how thin I could be.

During my recovery, I had to rediscover who I was, what I believed in. It was through this inner discovery process that I realized that I was good at helping others and I wanted to make a difference in the world. When I reclaimed these parts of myself, I felt my life had a direction and a purpose. I could then live my life mindfully, emphasizing what was really important to me. Rather than starving myself, I reminded myself that feeding my body was important so that it could do the things I needed to do in order to accomplish my goals. Instead of filling my mind with calculations of fat grams, calories or exercise reps, I filled my mind with knowledge about the things I valued. In place of worrying about whether I was the fattest or thinnest woman in the room, I decided to stop “competing”. I concentrated on talking to others on a genuine human-to-human level.

Look at what you wrote. How can you live your life according to your values on a daily basis? What can you do to become mindful of what is really important to you in the long run? What thoughts do you need to replace because they are not conducive to achieving your goals?

I encourage you to live each day to the fullest, mindful of what is really important to you.

Anger, The Misunderstood Emotion

Anger, The Misunderstood Emotion
Amy Grabowski, MA, LCPC

A long time ago, I read an article called "Anger Is Your Friend." I thought the author was daft. How could an emotion as scary and taboo as anger be your friend?! I don't remember the actual article, but it started me thinking about anger. And my fascination with the subject spurred my own healing of this misunderstood emotion. Of all the emotions, anger is the one that many people fear and avoid the most.

What is anger? Anger is just one emotion in the full spectrum of emotions, just as blue is one color in the full spectrum of colors. And just as there are many shades of blue, there are many shades of anger, from mildly irritated to violently rageful.

Anger is usually a defense reaction to situations in which our "self" feels threatened. It is a natural, healthy emotion; we are born with it. When we were babies, if someone took our rattle, we got angry. We would scream in order to get our rattle back. When our rattle was returned to us, we learned that anger is useful and productive.

When expressed in appropriate ways, anger can be very constructive. By listening to our anger we can learn about ourselves. Anger tells us how we want to be treated and when we feel mistreated. It tells us about our boundaries and our limits. It can help us enhance our sense of self, and help us to know ourselves better. Resolving anger can help us to change negative patterns and to feel in charge of our lives.

Here's an example of a situation in which anger is expressed in a healthy way. Something happens that makes someone angry. The ones involved (and only those involved) express their anger in a way that says "I am angry at something you did. Here's what I want to happen. What do you need in order to help me make this happen?" The issue is then discussed until a mutual feeling of compromise has been reached. Both parties in the issue come out ahead; its a win-win situation. Through this interaction, anger is seen as something positive that helps resolve problems.

But anger can be uncomfortable and scary. First, society discourages us from expressing anger. If we get angry, we are thought of as crazy or out of control. Women are especially discouraged from expressing anger. When women get angry they are labeled as a "bitch" or "hormonal" and weak.

Secondly, many of us fear anger because of family patterns that taught us that anger is frightening, destructive or even dangerous.

In the first case, families avoid anger like the plague. Any hint of anger may have been met with "Don't you raise your voice to me, young lady!" or some other message that said that anger was not OK. In response we learned to rationalize our anger away. "They didn't really mean it......I shouldn't feel angry." In our attempt to talk ourselves out of being angry, we created a conflict inside ourselves. "I shouldn't feel angry, but I do feel angry. Therefore there must be something wrong with me." We spend a lot of time and energy avoiding anger. We ask ourselves "Do I have a right to be angry?" This would be like asking yourself "Do I have a right to see the color blue?"

When we suppress or rationalize our anger, we fail to learn an important lesson: anger can change and to resolve problems which gives us a feeling of personal power and control in our lives.

In the second case, all anger is expressed in an explosive and destructive way. In some families, any minor offense was met with name calling, shaming, screaming and yelling, or worse, hitting and physical abuse. While anger was expressed more freely than in the anger-phobic family not only was it much more destructive and scary, the family members also never learn how to resolve conflicts.

The first step to healthy expression of anger is to learn to stop avoiding it. When we stuff our anger it builds up. Pent-up anger is hard to control and we often will blow up inappropriately. Pent-up anger also builds up until it turns into rage. It is safer if we vent our anger when it is petty irritations. When we take care of our anger as soon as we realize we feel it, it will not build up.

Sometimes in a relationship, we find ourselves repeating unhealthy patterns. It is easy for us to see what how others make us mad. But it is hard for us to see what we are doing that keeps the pattern going. In her book The Dance of Anger Harriet Lerner describes relationships as circular dances. Each person's dance steps perpetuates and reinforce the other person's dance steps. We do not have control over other people, we cannot change other people, but we can change our own behavior.

If we were dancing the polka with another person, we would both be contributing to the dance. We would only be able to continue to dance as long as both dancers danced. If one of us were to change to a tango, the dancing would change, the polka stops.

Similarly, in a relationship, patterns can go on only as long as both parties continue it. If either person changes anything about the pattern, something would change. It is very empowering, especially for women, to see that they actually can make positive changes occur in their lives just by changing their own behavior.

Many people find that taking a class in Assertiveness Training very helpful to learn what to say to facilitate these positive changes.

But if your fear of anger is paralyzing, short term individual therapy focusing on this problem can quickly get to the root of your anger-phobia. Then you can be "friends" with your anger.

Amy Grabowski, MA, LCPC is the Director and Founder of The Awakening Center. She works with clients individually and in groups to establish balance, cooperation and harmony among their "parts"; and a feeling of calmness, compassion and inner strength from their core "self". She specializes in women's issues especially: eating disorders and body image problems; anger, depression, anxiety, low self-esteem; couples communication and parenting skills; spiritual and personal growth. Sliding fee/Insurance Available. 

Control...What Is It?

Control...What Is It?
Amy Grabowski, MA, LCPC

 

"I am out of control!" "He was trying to control me!" "I have no control!" "I lost control!" "I want to feel in control of my life?"

In my 9 years of practice, the one word that I hear the most is "Control". What is it? Why do so many people want it? How do you get it and use it?

During my first session with new clients, I help them to set goals for the course of therapy. Inevitably they say they want to feel "in control". But when I ask them to define control, they find it is very difficult to define. They will usually say what it is by describing how they do NOT want to feel when they don't have it, "I don't want to feel crazed, like the world is running past me and I can't catch up." or "I don't want to feel like I have no choice, like I just have to do what the other person expects of me."

The Webster's dictionary has many definitions for control: "the power to regulate or guide; to hold back, restrain; to exercise authority over; direct; command". But the control that these clients describe is more elusive than that. It is a feeling of having the ability to regulate and guide your own actions. It is a feeling of confidence and competence that you can handle whatever happens in day to day life. It is also a deep core feeling of strength that you can tap into so that you will feel your life is your own.

I want to make an illustration to help you understand control in a way that makes it attainable. Think of this whole newsletter as the whole World. The big circle is your world. And the small dark circle inside the large circle is all that you can control in the whole world. When you control what is yours to control (the small dark circle) and do not attempt to control what is not yours to control (the big circle or more), then you feel "in control". But when you try to control what is outside the dark circle, you are trying to control what is not yours to control, you feel as if you have "no control". If you do not control what is yours to control in the dark circle, you will feel "out of control". And moreover if you allow someone else to take over and control what is yours to control then you feel "controlled" by them. The combination of all of these different ways of not being "in control" makes people feel intense feelings such as anger, resentment, or anxiety which they then call "losing control".

"Jill" had a habit of never putting gas in her car (not controlling something that was hers to control). Several times on her way to our therapy sessions, Jill called me saying she had run out of gas, feeling very anxious (out of control). Jill's mother used to constantly remind Jill to put gas in her car (letting someone else control something that is yours to control), and Jill would complain to me that her mother was always telling her what to do. "She's trying to control me and my life." I pointed out to Jill how her own behavior reinforced and perpetuated the problem with her mother. Jill realized that by taking back control of the situation, by making sure that her gas tank was always full, her mother was able to back down and Jill again felt in control of her own life.

Another problem is when some people seek control the same as they seek perfection. They think that if they are always in control, then they will never say or do the wrong thing, they will never make a mistake and then bad things will never happen to them. Because they have a hard time not being in control of everything, they tend to overwhelm themselves (lose control) by trying to do too many things, perfectly. It is hard for them to allow others to do things for them, because they often feel that "If you want something done right, then you have to do it yourself." They, also, want to control everything that other people think, say and do, and the thought that other people may have negative feelings or thoughts about them is unbearable.

"Kelly" often found herself feeling out of control. She felt her husband was controlling her. Her husband was an outspoken man and often suggested that Kelly do things a certain way. She would do these things even when she didn't feel like it or want to because she said "He made me do it". She also felt that she could not do things she wanted to because, "He won't let me." My reply was that unless someone has a weapon, they cannot "make you" do anything. We discussed what was controlling her, and she realized that she was afraid to disagree with her husband because he might get angry at her. When we pursued this further, she did not think that he would ever hurt her in any way, but just the thought that he might get angry and be displeased made her feel very anxious. So, her own fear of his reaction to her behavior was what was really controlling her. We worked with the "part" of her who feared anger, so that she could decide for herself whether she wanted to do something or not. If she did want to do something, she did it because she wanted to, not because she felt she had to, or that he was making her. And also, if she did not want to do something, she was able to tell him why and deal directly with his reaction. Surprisingly, most of the time when she said no, he did not react in anger and they were able to discuss what they wanted to do instead. When he did get angry, Kelly was able to soothe that young part within which got scared, so that they were able to discuss it without Kelly feeling like she had to give in. The result was that Kelly felt much less overwhelmed and much more in control of her own life.

When I give the circle example to people, I often get two responses. One is relief. "You mean I don't have to control everything! I just have to control what is mine?" The other reaction is disappointment. "No! If I don't control everything then I will be unimportant! I'll be nothing!" But it is by feeling in control of your own life that you recapture a true feeling of inner power, which is very far from being a nothing.

In my office I have a sampler upon which is stitched The Serenity Prayer, with one small 'revision'. It reads:

God, Grant me the Serenity
To Accept the Things
I Cannot Control,
Courage to Control
The Things I can,
And Wisdom to
Know The Difference.

I wish you Serenity, Courage and Wisdom.

Amy

Amy Grabowski, MA, LCPC is the Director and Founder of The Awakening Center. She works with clients individually and in groups to establish balance, cooperation and harmony among their "parts"; and a feeling of calmness, compassion and inner strength from their core "self". She specializes in women's issues especially: eating disorders and body image problems; depression, anxiety, low self-esteem; couples commun-ication and parenting skills; spiritual and personal growth. Sliding fee/Insurance Available.