Last week we looked at HALT (Don’t get too Hungry Angry Lonely or Tired), Keeping Consistency, Taking a Social Media Break, Introversion Recovery Time, and Looking for Similarities. This week, here are 5 more ways to be mindful of your self-care over the holidays. Remember, the intent is to lean toward kindness to yourself. You are explicitly forbidden to use any of this to beat up on yourself for not doing or being enough.
(And, as I say to my new mom clients, the caveat/abbreviated version for Moms is: Take a Shower, Get Support.)
- Practice Loving Kindness
Lovingkindness is both a Buddhist and Hebrew term that is associated with mercy, dignity, compassion, and benevolent affection. Practice this kindness and softening of judgment with yourself and others. I was recently at Mindful Self-Compassion training with Kristin Neff, PhD, author of Self Compassion: The Proven Power of Being Kind to Yourself (HarperCollins, 2011). She led us through a meditation in which we imagined a person who we easily love such as a young child, a pet, or a spiritual teacher. We sat with sending them love for a moment. Then we took a posture in our body-imagination of sending and feeling love such as holding this person in a hug or putting your hands on your heart. Then we transitioned to sending that love to ourselves. Try this. Try sending the love you give freely to others to yourself. In the lovingkindness practice, there are also components of sending the wish to be happy and healthy, free from suffering to a person with whom you feel neutral and with whom you feel hostile. Feel free to try this as well. If you feel your heart closes at this prospect, stay with yourself. You yourself most need your own lovingkindness. If you feel resistance toward self-compassion, watch Dr. Neff’s TED talk: Overcoming Objections to Self Compassion.
2. Practice Gratitude
I just finished reading the book The Gratitude Diaries by Janice Kaplan (Dutton, 2015). In it, she interviews Dr. Martin Seligman, the founder of Positive Psychology, who states:
“Of all the positive strengths we’ve looked at, people who are highest in gratitude are also highest in well-being.”
It was also shared that if you don’t come by gratitude naturally, “gratitude interventions” can have a big effect. I love that. The founder of positive psychology has a brain that doesn’t naturally turn toward gratitude! Can you relate? It’s ok to have a mind that keeps going back to “bad alleyways.” The work is to train it differently, with compassion and perseverance, like you are training a puppy.
Gratitude interventions include: keeping a daily gratitude journal, writing a letter of gratitude to a friend or loved one and reading it to them, taking pictures of things you are grateful for throughout your day. I’m not talking being Pollyanna here. It has to be authentic or it has no effect or meaning. But it can be simple. Some of my recent examples include: being warm and dry out of the rain, making paper snowflakes with my little one (turn toward the fun and away from the scraps all over the floor), talking with a friend.
3. Be of Service
Being of service can be one of the most benevolent AND personally rewarding things you can do. If you can do something big, by all means DO IT NOW. But it doesn’t have to be big. Mother Teresa said:
“There are no great acts. There are small acts done with Great Love.”
Many, many, many people took very small steps (and many took very large ones as well) together to preserve Missouri river at Standing Rock recently. You may find that healing others with similar struggles helps heal your own. If you are a person recovering from an eating disorder or alcoholism, you have the unique gift of being able to understand someone else struggling with the early stages of healing in an empathic, helpful, and non-condescending way. (Keep in mind that you can’t keep it unless you give it away but you can’t give it away unless you have it. So if you are struggling with your own recovery, find another way to be of service right now and let others be of service to you for your recovery.) The feeling of doing something helpful for someone else has a way of providing meaning that no other gift can.
Here a few other examples:
- Return a grocery cart or pay the bridge toll for someone in the car behind you.
- Smile or make eye contact with someone you wouldn’t normally.
- Let someone else get on the train/bus first.
- Open the door for someone with a stroller.
4. Practice Radical Acceptance.
Carl Rogers said:
“The curious paradox is that when I accept myself as I am, then I can change.”
This is a beautiful quote that sums up the environment within yourself that can help ease suffering and, if you want, create change. For the holidays, try practicing “It is what it is.” Look around you, notice and describe what you see, what you smell. Use your senses to bring yourself directly into the present moment. If you can be with that, you will most likely be okay. It is just this moment. Try practicing adding “right now” to aspects that you find difficult to accept and see if that helps soften the suffering of wanting it to be different. This is my body right now. This is my family right now. This is the cabinet of the President elect right now. You don’t have to like it. And accepting is not the same thing as agreeing with or condoning. It is acknowledging that this is what it is right now. The artist Richard Stine is attributed to saying:
“It’s simple. We are where we should be, doing what we should be doing. Otherwise we would be somewhere else, doing something else.”
There can be great relief, power, and spaciousness is the right now. You are right where you are supposed to be. Right Now.
5. Ask yourself what you need.
Only you know what you truly need. Ask the part-of-you-that-knows. Listen and respond.
What do I Need right now? (Only YOU know!)
Whatever it is, be kind with yourself. “You yourself, as much as anybody in the entire universe deserve your love and affection.” – Buddha
Amen (and Women)!
Recently I observed a 3-year-old girl with her family in a restaurant. She
was having difficulty walking due to the heels on her sandals. I actually understand her desire to be “more grown up.” However, I did feel sad and curious about a cultural paradigm that promotes preschoolers to be hobbling in order to look thinner.
You might be saying “But she wasn’t trying to look thinner. She was just copying Mommy, or wanting to play dress up.” To which I would say “And why was Mommy wearing high heels?” I was at a [dress up] event for parents of young children recently and one of the dads curiously asked “why DO women wear high heels?” To which I heard a mom reply:
“To enhance their legs or look thinner.”
I myself have worn high heels (though much less after becoming a mom as walking/running/getting shoes dirty and protecting my back have become more important). There is nothing wrong with wanting to feel and look attractive. However, I do question certain underlying values including
- Looking-thin-or-smaller-is-more-important-than-being-able-to-walk; or
- A woman’s-value-is-in-their-appearance-rather-than-their-skills, abilities, or being.
The comedian Jim Gaffigan (Dad is Fat, New York: Three Rivers Press, 2013) riffs on the ridiculous-ness of this strange cultural phenomena when he talks about the obsessive interest in his newborn baby girl’s weight:
The masses of family and friends want to …get information on the baby. For some reason, it’s really important for people to know how much the baby weighs. This always baffled me. ‘How much does she weigh?’ That’s rude. She’s not even a day old, and people seem to be obsessed with my daughter’s weight? She was nine pounds, but I remember telling friends, ‘She was eight pounds, sixteen ounces’ because it sounded thinner. Either way, she carried the weight very well, but we put her on the Atkins diet anyway…
My latest celebrity hero is Adele: not because I like her music or even follow celebrities much. But because she is one voice of opposition within the airbrushed media culture challenging lies such as:
- Looking Good= You will Not Suffer or Die and
- You can never be too rich or too thin.
She is speaking out, modeling for women and mothers, that is it okay to be yourself, in the size that you are. There are more valuable compasses from which to steer your life than appearance. Though admitting to some body image problems, she states:
“I think I remind everyone of themselves…I’m not perfect. I don’t let [body image problems] rule my life…I’m motivated by … a legacy that I’m leaving for my child.”*
Amen to that.
*Us Weekly, “Adele Choosing Family Over Fame,” Issue 1086, December 7, 2015.
Many years ago, when I was in the early phase of recovery from an eating disorder, I challenged myself to buy a pair of pants embracing my butt. They were not my usual baggy style, were well-fitted, and had glitter on the butt! It was an “opposite action” to wear clothing that my internal body image critic would have never allowed. And, as all opposite action creates, it helped me develop a sense of esteem in myself by practicing an “esteem -able act.”
Many women do not like their butts, literally. Occasionally I find a woman who loves and/or accepts her butt. Jennifer Lopez is the poster child for embracing her butt as an asset.
According to Harvard medical School research, the fat found in large buttocks and hips may even protect against type 2 diabetes.
Fat found commonly around the lower areas, known as subcutaneous fat, or fat that collects under the skin, helps to improve the sensitivity of the hormone insulin. Insulin is responsible for regulating blood sugar and therefore a big bottom might offer some protection against diabetes. The research shows that…people with pear-shaped bodies, with fat deposits in the buttocks and hips, are less prone to these disorders.
Cell Metabolism, Dec. 2008, Diabetes in Control: news and Information for medical professionals, January 20, 2009, Diabetesincontrol.com
Wearing different kinds of pants (glitter or not) no longer challenges me and esteem able acts have become different in my work as a Mom and Psychologist. Now getting my “butt” out of the way has become “But I don’t have TIME to work on my book!” or “But my child won’t eat vegetables, no matter HOW I prepare them!”
Whatever your butt or but issues, see if there is a way to find an opposite action, even if it is a baby opposite action step to get your but out of the way, remembering that often what’s in the way IS the way .
PS Babies love their butts. Try to remember a (or create for the very first) time when you could love yours.