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)!
As I’m wrapping up this month’s theme of CREATIVITY, I’m reflecting on some of the fabulous resources I found for recovering women, moms, people who think-they-are-not-creative, and mommy-preneurs (which I’ll share at the end of this blog).
One of those resources was The Right Brained Business Plan by Jennifer Lee (Novato: New World Library, 2011). In it, she offers all kinds of creative tools for entrepreneurs, mommy-preneurs, and people recovering from vagueness in their finances and their visions (which is a lot of recovering people!).
One exercise looks at the values you want to embody, and that you want your business to stand for. As I started to collage this, I realized the best way to image it was to use the thank you notes I have accumulated from clients over the years. These expressions of gratitude most clearly vision WHY I do this work and feed the values I believe in, and want to continue to cultivate in being a therapist:
Listening to your Heart, Trusting your Body, and Finding your Recovery Voice
Mostly I want my clients to know: YOU CAN DO THIS. I believe in you. It is possible to recover. I am so grateful to have been given the gift to be of service to help women on this journey. As they say in recovery, You can’t give it away unless you have it, and you cant keep it unless you give it away.
Stay tuned for lots of fabulous GUEST BLOGGERS as this month’s theme is CONNECTING.
In the meantime, here are a few fabulous creativity resources for recovering women, moms, and mommy-preneurs. (This is by no means an exhaustive list):
- The Artists Way or The Artists’ way for Parents By Julia Cameron
- The Creative Journal (or anything else by) Lucia Cappicione
- Big Magic by Elizabeth Gilbert
- Bird by Bird, Operating Instructions, or Help, Thanks, Wow by Anne LaMott
- Soulcollage Evolving by Seena Frost, MFT
- How to Make MeCards: Creative Expression for Children and the Grownups in their Lives by Nancy Weiss, Jane Raphael
- The Right Brained Business Plan by Jennifer Lee
- Momosas: Fun Alcohol-Free Drinks for Expecting Moms (and those that are sober) By Paul Knorr
- Color with Me, Mom! Color, Create, and Connect with your Child by Jasmine Narayan and Hannah Davies
- Between Mom and me: Mother Son Journal by Kayie Clemons