Reader Request: Boundaries 202: Estrangement

This is another Reader’s Request (Thank you). Feel free to tweet or DM @Queeringpsych on Twitter or email queeringpsychology@gmail.com with any psychotherapy-related topics you would like to see me write about. I’m always open to suggestions. If you aren’t sure if something is relevant to my site, I don’t have a problem looking at the suggestion and letting you know. This requested piece is covering estrangement. Specifically, how setting and maintaining firm, clear boundaries can help you deal with whatever comes with and comes after cutting off contact with biological family, chosen family, close friends, and other people who used to be close to you. I’m going to talk about mourning the loss of relationships when those people are still alive (different from mourning someone who has died), using boundaries to manage the people in your life who may still have connections with the estranged person(s), and potentially rebuilding your team after this loss. Firm boundaries, again, are the tools here to take care of your own mental and physical needs while also keeping trusted people around you.

The Aftermath

Cutting someone off is no small thing. Even if they were incredibly toxic and it made all the logical sense in the world to cut them off, it is STILL no small thing. Especially if the person had clocked in a lot of time in your life. There’s going to be a place of some size in your life that’s gonna feel empty on some level. And that’s legit. I might be preaching to the choir here, but consider this your pep talk. This is a Boundaries 202 post for a reason. If you aren’t sure what I mean by boundaries or aren’t sure where to begin on how to set/maintain boundaries, please check out my Intro to Boundaries piece. Again, setting and maintaining firm boundaries is about having compassion with yourself and setting lines in the sand for what you need, want, tolerate, and don’t tolerate in your life. Boundaries are not about controlling how other people act. Boundaries aren’t punishments for people’s behavior. Boundaries are instead guidelines for yourself and how you act. Boundaries are also a layer of protective armor for your mental and physical health. Like I mention in the Boundaries 201 Part 1 piece here on setting boundaries with toxic, etc. people in your life, many people have gotten used to going through life with little to no protection because there was no real guarantee that those boundaries would even be respected. By cutting someone off who is having a negative effect on your life, you are setting some important boundaries.

Estrangement is another kind of loss, even if you were the one who decided to cut off contact. Grief is a normal response to experiencing a loss, any kind of loss. Like I explain in my grief piece here, grief isn’t just 5 stages with 5 emotions. Grief looks different for every person and for every situation. Life is complicated and so are the ways people deal with loss. Please take a chance to read the grief piece. It will give you another point of understanding about the mix of feelings you can feel for possibly a long time. And give you some ideas of rituals/strategies you can use to start healing from this loss.

Because Life Isn’t Clean-Cut

There was a reason (or reasons) why you decided that this person shouldn’t be in your life anymore. If it helps, write those reasons down somewhere you can always pull it back up. This isn’t to be petty. This isn’t to hold onto emotions in a way that starts to negatively affect you. This is intended to be a helpful reminder for possible future situations where holding up this boundary may feel hard. And you may need a reminder of what makes this boundary so important to keep up. Part of what makes estrangement complicated is you are mourning the lost/ended relationships of still living people. You could still run into these people. They could try to come back into your life on their own. And/or you could have mutuals in common. Managing the people in your life who still have connections with those estranged people takes SERIOUS boundaries and boundary-respecting. Like I mentioned before, setting boundaries is not about controlling other people’s behavior. You can’t control other people, but you can set boundaries around what you will and won’t tolerate in your life. That could mean not wanting to engage in conversation about the estranged person and removing yourself when conversations about them start. Or telling people that you won’t go to events where the other person will be. If the other people respect you, they will respect your boundaries. Again, this could end up being very hard. People are not used to boundary-setting and you might get some push-back. But they can miss you with all that. This is about your health and happiness. They shouldn’t be pressuring you to give the person another chance or to do anything that you aren’t 100% comfortable with. If you want space, you should get space. And everyone should be going at your speed and in the direction you choose. Your emotions may feel complicated and all over the place during this time. That’s where self-reflection, mindfulness techniques, and self-care are key to help you make some sense of it.

If you are having a hard time finding an objective person to vent to and figure out your emotions with, one option can be to speak to a therapist about it. It’s a common myth that you have to have to be dealing with serious mental health symptoms right now in order to get therapy. Therapists are also trained to help people get through what is called “life transitions”. Things like losing a job, a new relationship, moving to college, having a child, marriage, death of a loved one, etc. are all life transitions that people might need help with. So if the process of estranging yourself from a loved one and maintaining those boundaries becomes really difficult, speaking with a professional might help you look at your situation from different angles and work through all the related emotions, etc.

Side note about Guilt:

Like I mentioned in my intro to boundaries piece: Because we live in a society that not only doesn’t teach people what boundaries are and how to set them, but also doesn’t teach people how to respect the boundaries of others, many people feel guilty or rude for saying no or setting other kinds of boundaries. If society and people in your life have basically taught you that no one’s boundaries get respected and “It is what it is,” it can be hard to not see other people’s boundaries as anything but rude or extra. Again, boundaries are about being compassionate with yourself and your physical and mental health. For whatever reason, you felt this person being in your life was causing more stress than the relationship was worth. That’s real and valid. People might be in your ear, saying some other stuff. They might say you reconciling is “good for the family” or that you broke everyone up. Really what they are asking you is for you to sacrifice your mental/physical health and happiness so that everyone else can be comfortable. But at the end of the day, you are the one who has to live this life and deal with the consequences. This would be a great time to pull out that reminder list you made earlier. Stick to your gut.

(Re)Building Your Social Support System

Like I’ve said before in my Boundaries 201 Part 2 piece, boundaries aren’t just great armor. Clear, firm boundaries can also be used to nurture and make the rest of the relationships in your life even stronger. You did all this work setting and maintaining boundaries to cut this person out of your life. It would frankly suck to do all of that and not have the rest of the relationships in your life be as strong as they could be. Use boundaries and clear communication to build connections with people who help you grow and make you feel good while limiting time/energy around people who feel draining to be around. Even if that means cutting off more people. Check out my life reassessment piece here. Maybe it’s time for a little life spring cleaning. Like I say in the Boundaries 201 Part 2 piece, being around the people close to you “should be a peaceful break from all the nonsense, not a part of the stress”. Having your boundaries constantly ignored may seem little at first, but each “little” disrespect piles up and starts to weaken/damage those relationships after awhile. It also hurts your physical and mental health to deal with disrespect everyday. And there’s so many things in life we cannot control. Especially the more marginalized you are and the different kinds of systemic oppression you deal with everyday. There’s so much disrespect you probably have to swallow every single day just to survive. So why not make sure that you don’t also have to deal with disrespect in the parts of life you can control?

If you need to start rebuilding your social support system and aren’t sure where to start meeting people, try free/low cost classes, workshops, interest groups, meet ups, etc. (These are just opportunities to meet new, like-minded people. Don’t necessarily come in there hard looking for bffs for life. Just the exercise of meeting new people and seeing things of different points of view can be amazing for your personal growth all by itself. If you find people that you want to develop a mutually close relationship with while exploring your interests, awesome I wanna avoid high expectations and high let-downs here. Things take their time.). Again, the close relationships in your life should be mobile safe spaces. The time you spend around the people closest to you should be the times in your life where you feel free to drop all the fronts and find some peace. That’s what setting and maintaining clear, strong boundaries can do in your close relationships and in your life in general.

It’s a beautiful thing to feel safe and secure in the people close to you. Setting and maintaining clear, firm boundaries is a huge key to having a strong support system. Life is too short and way too real to have a squad that will disappear when things start to get rough or to have people in your life who tear you down instead of having your back. We spend so much energy constantly having our defenses up that being able to at least have some moments where you can chill and be you is healing in and of itself. Cutting people out of your life is just as much self-care as building and growing the other relationships you have going on in your life. You are making an important (and difficult) step towards your future. Congratulations.


Thanks for reading. The next piece, on Sunday 5/12/19 will cover how to tell if a therapist is right for you and your needs right now in 3-ish sessions.

 

 

The Process of Change Part 2: Taking Action and Looking to the Future

This is a Part 2 of a 2-part series about change, written using knowledge about the psychology of change so that we can all be on the same page about the actual steps of making a change in your life, what it means to do the work of change, and how to see if someone is fronting to avoid actually changing and being responsible for their actions. Part 1 [LINK] explained what motivation is, what the process of change generally looks like, and how to give a meaningful apology. This Part 2 covers important parts of the planning, action, and maintenance stages in the process of change, explained in Part one: 1)what accountability is and what makes it a key to true change, self-reflection, and 2)learning how to set realistic goals/plans for change. My goal with this Part 2 is to: Help people be able to see if someone is actually doing the promised work of change and Put a spotlight on accountability. I want us to give just as much shine to accountability as we do to forgiveness. Because from a psychotherapy and mental health point of view, forgiveness is NOT needed for healing. At all. Someone can definitely heal and live a full life without ever forgiving the person(s) who have hurt them. But the flip side isn’t true. Accountability is SO IMPORTANT for healing. Without accountability, true healing and change will never quite be possible. So many people see change as something that happens to someone so they can be passive and watch change happen. But that’s not true. Change is active, both for individual people trying to make changes in their lives and also for the community as a whole.

“It’s Done. Let’s Just Move on.”

So they’ve apologized to others and have forgiven themselves, now it’s time to move on, right? Actually, no. Change is not about “moving on”. Moving on implies putting things behind you. And when someone puts something behind them, with time, they start to forget about it. Out of sight, out of mind is real. So instead of “moving on” or “moving past” something, change is actually moving towards. The person wanting change now needs to start walking the walk: making the sometimes uncomfortable moves towards change and community-healing. Because yes, their actions do have an effect on the people around them and, on some level, their communities.  Change is not about looking good in public, getting people to forgive them so they can feel better/comfortable, or getting back to the way things were before as quickly as possible, etc. That’s not the kind of motivation that leads to lasting change. That could be what first pushed them to think about changing, sure, but after awhile, that’s not going to be enough to keep them going when no one is clapping or even looking at them anymore. Again, unless they are changing because they want to deep down and they see the change as worth it to them personally, the change is not going to last. Walking the walk isn’t always going to feel easy or good. It’s gonna feel like hard work sometimes because that’s what it is. 

Action and Accountability

Forgiveness

Forgiveness is nice. Someone forgiving themselves when they are ready to change is very important. I will say, though, that I see a lot more energy given to rushing towards automatic forgiveness. ESPECIALLY if this is someone with social power, someone most people like, and/or someone who makes popular music/art. Rushing to forgiveness messes with the process of change for 2 reasons. First, it assumes that forgiveness is a mandatory part of the process of change. And it is not. Forgiveness is each person’s choice. It’s not even a required part of healing. Someone could have pushed themselves, worked hard, and transformed themselves into a totally different person and it is still someone else’s prerogative to not forgive them and/or to never want to deal with them again. And someone can heal and live a full life without ever forgiving the person(s) who have harmed them and/or harmed others and that’s fine. Not everyone will forgive. Some people won’t be allowed in certain spaces as a direct result of something they have done to someone else. That’s called respecting other people’s boundaries.That’s also the consequences of their actions and they gotta deal with it. Could someone feel upset, frustrated, tired, etc. because of these consequences? Sure. And if they need to express those feelings to people, they should process those feelings with a consenting friend and/or therapist. That is exactly where those feelings belong. 

What is Accountability?

Less talked about than forgiveness, but more important to me, is accountability. Forgiveness is nice, but accountability is a key to long-lasting change. People feeling as if they are not accountable to anyone is one of the reasons for the abuse, neglect, etc. we see in the government, at our jobs, in our schools, in our communities, in our churches/places of worship, in our families, in our romantic relationships, in our friendships, etc. There is so little accountability going on throughout people’s lives that many people don’t seem to be clear on what accountability is or what it looks like in the real world. To be accountable means that someone is holding themselves responsible and/or is being held responsible for what they have done and/or for what they were supposed to do. Being accountable is also about accepting the consequences of your behavior and choices.

Accountable to Who, Exactly? 

We are all accountable to someone or something in our lives. From the time we are born, there is usually SOMEONE who can check us. Whether it’s parents, teachers, older peers, bosses, landlords, the IRS, etc., at some point, everyone has to answer to someone else. A person, who is serious about changing, holds themselves accountable to the people harmed. Accountability includes reparations. Specifically listening to the person(s) who have been harmed and basing your plans for change on what they need and don’t need from you. Being accountable means being committed to not repeating that behavior without demanding forgiveness and/or expecting rewards for changing. And to do that, you have respect the boundaries of other people and accept the potential social consequences of your actions. Another part of reparations is working on learning new ways of acting/thinking/speaking to take the place of the old ways. So when someone is facing (constructive) criticism about their lack of change and/or not being willing to learn why what they did was messed up, they are refusing to be held accountable and are refusing to really change.

Another level of accountability is being accountable to the community (I plan on writing a separate piece about community accountability later this year). In a better world, it is the community’s job to provide safety to its members. Close friends, relatives, people that the person trying to change respects, etc. should acknowledge the harm done and tell the person they are responsible for resolving it. Instead of what usually happens: Enabling their loved ones, trying to make the work of change as easy as possible, and/or making them feel comfortable with not changing at all. When people are not also held to higher standards by their loved ones, peers, and community, they feel like they can avoid the work of change. Where is the push to even start contemplating change when everyone is acting as if the person hasn’t done anything wrong? Part of community accountability is checking in people’s growth and being willing to receive that check-in. Holding yourself accountable to the community means being willing to be accountable for your actions and your words from the past and in the future. Strength isn’t just somebody saying something with their chest. It’s also to being answerable for what they do and the effect it has on other people. No gaslighting or lying. Just standing up and being willing, not to move on, but to continuing to move toward change by accepting feedback and constructive criticism. Similar to how I described the healing power of boundaries in the Boundaries 201 Part 2 piece, personal and community accountability go a very long way in making positive long=lasting change possible. Accountability creates the right environment for change and encourages more growth in the future. Without personal and community accountability, people eventually won’t trust each other and strong community ties are not possible in that situation. Accountability is part of the work that keeps people and communities feeling safe. And safety and trust in each other is at the core of powerful movements and revolutions.

Working on Yourself

Self-Reflection:

So what does the work of change actually look like? Where does someone even start? I think one of the first things to do is to make time for self-reflection. And I’m not talking about taking 10 minutes to think about why this person was right and that person was wrong. Assuming by this point, you are at the place where you want to make changes for yourself, it’s not about what other people did anymore. Your main focus should be on yourself. I’m talking about setting time aside time for days, weeks, possibly months, to really dig into everything that happened, the role(s) you played, how your actions affected others, etc. You can use my life reassessment piece here as a starting point (it includes links to my piece on mindfulness so check that out) to help figure out how to start the process of taking stock of your life. Taking the time to look at your life bit by bit in an honest and deep way will give you a clearer idea of how to move forward without repeating the same life lessons over and over again. 

The process of self-reflection will take as long as it takes. Don’t rush it. This is a difficult process and many people prefer to rush through it to get to more feel-good parts, like a glamorous redemption/prodigal son story. But it’s the journey that’s important here, not to be cheesy. But it’s literal facts. If someone rushes through their process just so they can get back to the part where everyone likes them again, it’s a fake peace. They didn’t acknowledge that something in their life isn’t right. They didn’t come face to face with the need for change. Without acknowledging and understanding the entire realness of what happened, they can never truly apologize and feel sorry for their part in what happened. And if they don’t feel sorry, they will not change. That’s why I believe that no one should accept any kind of apology (or even worse, accept a non-apology) just to “keep the peace”. Again, that’s a fake peace and it won’t last. 

“I Mean, At Least I’m Honest”

Someone acknowledging what they did and/or “being honest/blunt” about the things they do that hurt people (low-key or high-key) is not enough. The work doesn’t stop there. No applause. No pat on the back just for honesty. That’s less than half the work. It’s good that someone knows themselves. Y’all know I love a mindful person. But my next question every time is, “Ok so now that you know you’re like this, what are you planning to do about it?” Because if the person doesn’t plan on doing anything serious to change in the long term, they can hurt someone just as badly as someone who isn’t aware of themselves at all. If someone feels like they aren’t able to get as deep as they need to on their own, that is probably a sign to start looking for a therapist for a professional outside point-of-view. Vet the therapist to make sure they already have the values you are trying to build in yourself. Just…just saying.

Setting Goals and Making Plans

Someone has been reflecting, is becoming more and more mindful, possibly working with a therapist, and feels ready for the next step, so what’s next? It’s time to take what you have learned about yourself (and are continuing to learn about yourself because self-reflection shouldn’t stop) and decide what needs to be done to change. This is where SMART goals come in. I learned about this from working at community health organizations for years and this is a great way for people to organize themselves and make sense of where they want to go. SMART goals (and objectives) are like the compass for change, making sure someone doesn’t lose track of where they are and where they are going. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-Bound.  

Specific

Meaning each goal focuses on 1 thing the person wants to improve. Saying “I wanna be a less angry person” doesn’t do anything here. It’s too general. A more specific goal would be “I want to stop getting into arguments with my coworkers”. Being clear and specific with goals is very important to keeping a person’s motivation going. If a goal feels too big, impossible, etc., people are more likely to burn out or give up on changing. Keeping the goals specific and easy to keep track of makes them easier to accomplish. 

Measurable

Meaning can someone measure their progress with this goal and how will they know when they have accomplished this goal? That 1st goal (“I wanna be a less angry person”) is too general to measure progress. How would someone define “less angry”? What would that even look like? The 2nd goal (“I want to stop getting into arguments with my coworkers”) is easier to measure someone’s progress with. Someone can literally track how many arguments someone is getting into and watch as the number goes up or down. 

Achievable

Meaning how realistic the goal is, depending on the person’s situation. How do they plan on getting this done and what do they need realistically to do this? Do they need to start taking classes, buy some books, consult with some people, etc.? 

Relevant

Meaning is this goal even related to the thing they want to change? Is this goal actually helpful to the person’s growth and/or to the person(s) affected by their actions? Is this the right time for this goal? 

Time-bound

Meaning there’s a realistic deadline by when either the goal will be achieved or someone will check in by that time to see what to do next. What can the person do today to make working towards this goal easier tomorrow? Every SMART goal has at least 2 objectives (mini goals) to break down the goal into smaller, easier steps. 

The great thing about someone organizing their goals for change into something like SMART goals is it helps them organize and make sense of a process that can feel very huge and overwhelming. Taking the time to plan the next steps sets a solid foundation for change and helps a person remain accountable to themselves and to the people around them. And someone organizing their life into SMART goals, in general, is a great way to approach other things they want to accomplish in their life.

There is always going to be someone promising change or promising to change. And it’s important for us to be able to know how to recognize this process/work in others when it’s time to hold people accountable for their actions. Awareness is always key. And taking the time to stop and critically think about a situation is 1 of the tools that will set us free. Change is a process that lasts someone’s whole life and knowing more about the process of change and what change looks like will help you figure out if someone is really walking the walk. Remember that motivation for true, long-lasting change comes from within and with the understanding that 1)forgiveness is not mandatory and 2)that there are justifiable social consequences (For example: other people setting their own personal boundaries aka “cancelling”) that happen as a result of their actions. We as individuals must hold ourselves accountable and push ourselves to grow everyday towards the better future we want. And we as a community must hold each other accountable so we can create the environment for the growth and trust in each other that makes the true change we fight for possible.

Thanks for reading. The next post will be a Reader’s Request on Sunday 4/14/19, covering 1)estrangement after you’ve cut off contact with family, and other people who were once close to you, 2)mourning the lost relationships of still living people, and 3)how to manage the people in your life who still have connections with those estranged people.

The Process of Change Part 1: What is Change?

It seems like every day someone is promising to change or promising to lead people towards a larger change. Unfortunately, not every promise turns into real action. Many promises end up falling short of what was promised or end up being outright lies. And there’s a lot of misinformation on what true long-lasting change is, what the process of change looks like, and how to recognize this process/work in others when it’s time to hold people accountable for their actions. Like the other things I’ve written for this site, the information in this piece will be based in psychotherapy and research-supported techniques/strategies. This piece draws from techniques called Motivational Interviewing, created by William R. Miller and Stephen Rollnick and described in their manual “Motivational Interviewing” 3rd edition. Motivational interviewing was created for people who have chaotic substance use (Drugs use 101 piece here for more information on the different types of drug use, etc.) and who want to change how they use drugs, but are having issues making/maintaining that change in their lives. These techniques are not just for substance use issues. Motivational Interviewing (aka MI) can help people, in general, understand what change looks like and the work realistically necessary for long term change. This piece is not a replacement for therapy and/or working with a mental health professional trained to use MI techniques. The purpose of this 2-part series is to use the values of MI and the knowledge about the psychology of change so that we can all be on the same page about 1)the actual steps of making a change in your life, 2)what it means to have done the work of change, and 3)how to see if someone is pulling the wool over your eyes to avoid actually changing and being held accountable. This part one explains what motivation is, what the process of change generally looks like, and how to give a meaningful apology. 

Motivation

Motivation is basically a person’s desire to do something. Motivation can come from outside a person: rewards/prizes, paychecks, laws/rules, punishments, grades, bribes, etc. are all examples of things that can motivate a person to do something. And those definitely work to some degree and to some level. But at a certain point, after some time, according to research and many people’s personal experiences, outside motivation starts to lose its power after awhile. Especially if that’s the only thing getting them out of bed. As we all could guess, if their heart isn’t really in it and they don’t actually want to do something deep down, eventually they are going to feel less and less like bothering to do it. Whether someone is doing it to please other people, to get some heat off their neck, because they think it’s something they should want to do, etc., outside motivation is a car that will eventually run out of gas. It’s just not a renewable resource. When they eventually run out of that first bit of fuel, they’re gonna need to tap into the rainy-day reserve and that is internal motivation: the desire and drive that comes from inside someone. The person has to want it. That push has to come from inside them for any kind of change to be possible. True, lasting, long-term change can’t be forced into someone or shamed into someone. Again, point blank: a person has to want to change for themselves, for their own personal reasons (whatever those reasons are), and then the change will be real and long-lasting.

The Stages of Change

Change is complicated. The Stages of Change help to make sense of what this complicated process can look like in a way that does not take the humanity and/or power away from people. The process of change doesn’t go in a straight line from stage to stage and it can be very complicated because life and people are complicated. Before I begin explaining the stages of change, I want to talk a little bit about the importance of honest self-reflection and mindfulness. When was the last time you listened to the way you talk to and/or about yourself? 1 exercise you could try to really get a sense of how you talk to and/or about yourself: Pay attention and write down the things you say (and think) to and/or about yourself for a week. And then at the end of the week reflect on what you see. What tone do you have with yourself? How would you feel if somebody else talked to and/or about you like that? How do you usually motivate yourself when you want to change or gain a new habit? MI refers to all that as your “self-talk”. Self-talk is very important in the process of change. If your self-talk is mainly focused on how you aren’t going to be able to change or on all the reasons you should stay the same, it is going to be much harder to keep that motivation to change in the long run. That’s why it is very important to be mindful of your self-talk throughout this process. You are the narrator and the change-maker in your life story.

Stage 1: Pre-contemplation

Meaning not even considering change. The person isn’t even seeing a legit reason to start thinking about changing at this point. When someone is in the pre-contemplation stage, no amount of pushing, nagging, shaming, reasoning, etc. is going to actually get them to change. All the interventions and even all the tears in the world won’t actually do much because there is not even a drop of motivation to change coming from inside them. As a therapist, I wouldn’t even bother wasting my time on something a client doesn’t see as a problem and I wouldn’t expect them to change that part of their life at all. As a non-therapist, trying to figure out if someone intends on changing or if they are still in pre-contemplation: this is where you’d watch someone’s actions instead of getting distracted with what they’re saying. Someone in the pre-contemplation stage could lie and tell you that they are ready for change, but their actions tell on themselves. What is their track record? And how does that compare with what they are doing right now? Are they making active moves towards learning more, self-reflecting, respecting boundaries, seeking community accountability, etc? What are they doing right now?

Stage 2: Contemplation

This is when a person is starting to think about changing. They start to weigh the pros and cons of changing vs staying the same. In the contemplation stage, people even start to imagine what their future lives would look like if they changed. But someone in the this stage is not feeling fully committed to changing. They’re still thinking it over. MI calls this feeling ambivalence. Ambivalence is something we are all familiar with on some level. Ambivalence is the discomfort, the emotional battle that happens when someone wants multiple conflicting things at the same time.  Both wanting to change and to stay the same. In the seesaw-like battle of ambivalence, once someone leans too close to 1 side, the other side always looks better. As I’ve said before, ambivalence is an important part of the process of change. It’s part of living life. A good example of ambivalence would be when a person (Friend A) is talking to their friend (Friend B) about someone Friend B is thinking about breaking up with. Every time Friend A brings up a reason to stay, Friend B argues passionately to leave. And when Friend A brings up a reason to leave, Friend B argues passionately to stay. It seems really confusing from the outside and it is really confusing for the person dealing with the ambivalence too. Because Friend B BOTH really wants to stay for seemingly strong reasons and really wants to leave for other seemingly strong reasons all at the same time. Ambivalence has to be worked through in order for lasting change to be possible. 

Stage 3: Preparation: 

The person has contemplated change, weighed the pros and cons, started imagining what their future could look like, and now has started planning the steps they would have to take in order to make the changes. Ambivalence can still pop up during this stage, especially as the person really starts to realize how much work it is to make these changes in their lives. Although it is important for the person to have a solid system of people to encourage and support them in changing, the planning has to be led by the person trying to change. No one can do this work for them. That would undermine the whole process and the person would never actually learn and change. Planning should be realistic and should pay attention to the person’s limitations, their personal boundaries, their need for self-care, and their accountability to those who have been harmed and to the wider community. After the planning is over, it is important to look over the plan to make sure that it still works and that the person still wants to do this. There’s always time to see if the plan for change can be updated to be longer-lasting, more realistic, and/or more compassionate to those who have been harmed, for example.

Stage 4: Action

This is where a person turns their plans into action. It may start with small steps, but it is clear that is these are first steps towards a larger goal. Especially in the case of someone having done harm, this is the time for taking active, clear, pretty easy to see steps towards change. Even something as small as saying, “I don’t know enough about that topic to have a knowledgeable opinion on that. So I’d rather not speak on it”. That is a solid starting point by the way. In the action stage, the person’s self-talk focuses much, much more on changing than staying the same. As a person’s ambivalence starts to go away, they feel more and more motivated to do more of the work of change. That all said, ambivalence doesn’t quite go away completely. Motivation to change could go up and down throughout this stage too. Change is work. And it’s not always going to feel glamorous or noble. There are times when doing the work of change feels uncomfortable and someone might wonder if it would just be easier to go back to the way they used to be. That’s why making sure someone’s motivation comes from within and having a solid support system is important. 

Stage 5: Maintenance:

At this point, the person has made the changes in their life. But that’s not the end. Change is not a 1-time deal. No setting it and forgetting it here. Change is, again, a process. A life long process. And you’ll make mistakes because you are human, but a mistake is not the end. Just because you messed up in your journey doesn’t mean you have license to go back to the way you were before. That mistake was a life lesson and can be a stepping stone if you put in the motivation and work afterwards. Life is about change, growth, and taking what you learned from the past and using that constantly evolving wisdom to make better decisions in the future.

Saying “I’m Sorry”

A lot of y’all don’t know what an apology looks like and what an apology means. And this matters because I see these non-apologies written on the Notes app and people defending what’s ready an attempt to shut everyone up and move on. When everyone is on the same page about what an apology is and looks like, it’s easier to spot a front. An apology is an acknowledgment of wrong-doing and a plan for future action. You need both. There’s no change without recognizing the effects your actions have had on your life and the lives of others and THEN taking active steps towards future change.

An apology has 3 parts:

  1. What are they apologizing for? – They should be able to describe what they are apologizing for clearly in their own words. This shows that they are aware of what they did.

  2. How are they acknowledging the effect of what they did on other people? They should be able to describe the impact their actions had on other people clearly (with enough detail so they’re not speaking in general) in their own words. It’s important that they are specific.

  3. How are they acknowledging the effect of what they did on other people? They should be able to describe the impact their actions had on other people clearly (with enough detail so they’re not speaking in general) in their own words. It’s important that they are specific. 

  4. How are they going to change in the future? They should be able to break down specifics of how they are planning to change. They need to show some evidence that they are invested in the long-term work of change. Part of this work is continuing to be open to critique as they continue to learn, unlearn, and change. This isn’t a one and done situation. Especially if we are talking about unlearning bigotry and hatred. 


Change is a process. Change is work. And change is ultimately very obvious. People shouldn’t have to be close the person or “know their heart” to see that they have changed or are working towards change. And I’m not talking about large showy gestures here. I’m stating the obvious: when someone is working to change, they start to walk in the spirit of that change and people can see it on them/in them. Y’all know what I mean. Real growth and learning changes the course of someone’s life. They give up old ways because they know better now. They leave certain things behind them, make other decisions, and act in ways that make it clear that something is different in their lives. 


Thanks for reading. The next post will be the 2nd part of this Process of Change 2-part series, covering looking to the future, the kinds of work needed to change, what accountability is, and how it is important for true change to be possible.

Is It Time to Leave Your Therapist?

The ending of any relationship is hard, but it feels especially difficult and unique when it’s the professional relationship between a client and a therapist. Whether the relationship was new and you were just feeling them out or you’ve been seeing them for years and they know your everything…there’s just something so unique and special about this kind of professional relationship. The dynamic/working relationship between client and therapist is so powerful and amazing when done right. It’s so intimate and yet, again, if done right, there are boundaries in place that create a special space where people, as clients, can feel safe enough to really get raw and real and do the deep work that needs to be done to change their lives. That all said, there are solid reasons to think about ending your current relationship with your therapist: there’s no chemistry, the therapist said something offensive and you want out, you’ve been working with them for awhile, feel like you’ve been in a good place, and want to reduce sessions, etc. Knowing if it might be time for a change and/or what kind of change is needed can feel very complicated. I wrote this piece to help people who feel like they need a change or like they have hit a plateau in therapy and need some options of what they can do at this point. FYI: Answer the reflection questions throughout this piece like you’re having a conversation with someone you trust. That will help you answer with enough detail to get the most out of it.

Checking in

Reassessments:

If you’ve read at least 2 of my pieces in a row, you already know that I’m a huge fan of self-reflection, checking in with yourself, and having a deeper understanding of yourself. If you need some help, here is my life reassessment piece where I explain how to look at your entire life and get a solid sense of where you are so you can figure out where you need to go. Checking in with yourself every 6 months to a year wouldn’t hurt. Now, if you have a therapist, you should be checking in formally via a reassessment approximately every 6 months to compare thoughts on your progress and to check on your treatment plan (your plan and goals for therapy). This is important because you want to avoid losing track of what you came to therapy for and losing direction. If you have ever found yourself going to therapy, but having no clue what you are doing there, or how it’s even helping, or what the point of it was, etc., that’s a sign that the direction of therapy was lost at some point.

Questions to Reflect on:

  1. Does your therapist check in with you about how therapy/your treatment is coming along?
  2. When was the last time you saw your treatment plan?
  3. How would you describe your treatment plan (your plan and goals for therapy) in your own words?
  4. Where would you say you are in your treatment as compared to where you were when you had your first session with this therapist?

Reassessing With Your Therapist

So you did some thinking and reflecting on your own, collected your thoughts a little bit, and now it’s time to bring this to your therapist. One way to start this conversation is asking when the next reassessment is or asking to go over the treatment plan and talk about your progress. This should lead to a conversation where you, with the help of your therapist, compare where you are with where you wanted to be by this time. And this is also where you reflect on the work that has been done in therapy up to this point and even talk about how the dynamic/relationship between you and your therapist has affected your treatment. In psychotherapy, this is called metacommunication. Metacommunication is when you and the therapist both take a step back and talk about your therapeutic relationship/dynamic together and it’s effects on your treatment/work in therapy. A lot of the time, a client and therapist talk about the other parts of the client’s life, but like any other relationship, it is important to check in from time to time. Metacommunication can sometimes feel uncomfortable, but it is a necessary part of the work. If your professional relationship with your therapist has issues, however big or small, at some point, it is going to start having an effect on your work together and your experience of therapy as a client. And nothing should get in the way of that time. That’s your time. And it should be used making the best of what therapy has to offer for you. Anything less that takes away from you and your growth.

Ideally, your therapist should welcome the opportunity to talk about your professional relationship. We, as therapists, are trained to do this anyway and we have been trained to see this as the learning opportunity that this is. I’m going to wish for the best and think that your therapist will do as they were trained…but if they don’t, and you asking about your progress in therapy turns into a power trip, then that experience taught you something about this therapist. And that kind of information, that bit of knowledge, is important in deciding the future of your professional relationship with them. Like I said, any therapist who’s really about it will use this metacommunication time to see if your treatment needs to be updated (does something need to be taken out of treatment, need to be changed, and/or do you need something new?) or if you need to reduce sessions to monthly, etc. This is a great time for the both of you to work together and get to the bottom of what’s going on for you.

Questions to Reflect On:

  1. Is there something you wish you could receive more or less of from your therapist?
  2. How do you feel about your dynamic with your therapist?
  3. What kind of rapport/bond do you have with them? What vibes do they give you?
  4. How does your therapist make you feel?
  5. Is the kind of treatment you are currently experiencing still working for you or do you think you need different kinds of psychotherapy or a different kind of therapist?

When It’s Over

If you are in the situation where you are not getting want or need in therapy and feel like you need another therapist, don’t be afraid to move on. Unless you are legally mandated to be there with this specific therapist, nothing (other than money) is holding you. I know it can be tiring to keep window shopping for therapists. The effort is worth it though. The healing power of therapy won’t be fully there if the relationship between client and therapist isn’t right. So if you don’t think the relationship is worth trying to fix, then it’s time to move on because you aren’t going to get anything out of therapy otherwise. Can’t drink from an empty cup. You checked. The cup is empty so it’s time to move on. For a lot of people, the idea of breaking up with your therapist feels like a big deal. And it is. But at the end of the day, you are a customer and they are providing you with a service. Again, unless you are mandated to work with them, you are well within your right to find a therapeutic relationship that has more of what you are looking for. Ideally, it would be cool if you and your therapist could have a final session to process the termination, i.e. the ending of the relationship, but if what happened makes you never want to see the therapist again, i understand. It’s similar to what I talked about in the piece here about setting boundaries with toxic people in your life, setting boundaries requires you to have compassion for yourself and your needs. Seeing your unhappiness as something worth dealing with even if many people have ignored it in the past. Maybe it is time for a change.

The ending of relationships doesn’t always have to be negative. You and your therapist could have clicked in a major way and y’all could have spent many sessions, putting in some serious work on your wellness. So why end it? Sometimes you want to reduce your sessions or end sessions because you feel like you’ve been in a good, stable place for a while. Maybe you have been working with this therapist for months and/or years and you both looked at your treatment plan and all the short term and long term goals you set for yourself have been checked off the list. And let’s even say you both tried to brainstorm some new goals and couldn’t really think of anything serious. That’s a solid sign that you’ve probably gotten enough from from therapy at the point in your life. This is a great topic to bring up in some metacommunication with your therapist. Use some mindfulness techniques, reflect alone, talk about it with trusted people, with your therapist…if you feel like you have gotten enough from therapy at this point, it may be time to start reducing sessions from every week to 2x a month, etc. until you reach your agreed upon last scheduled session. The termination process is ideally an extended mutual process between therapist and client where time is dedicated to process the end of the current professional relationship (as a loss/end, as a beginning/new chapter, etc). It’s a bittersweet time. You and the therapist are sad to see this phase of the relationship end, but also looking optimistically towards the future.

After the Goodbye: Starting Over & Booster Sessions

Having to start over again can be so frustrating. And tiring. I feel that. This might have been the 3rd or 4th therapist you’ve tried and you’re wondering if it’s even worth all this effort.

It is.

And I’m saying that both as a psychotherapist and as someone who has been in therapy personally. Finding a therapist who you can work with can really make a huge difference in your life. Having the space and the opportunity to work through things that have been sitting with you for months and/or years is life changing. Like any other service in this capitalistic society, you unfortunately may have to continue to search and sort for awhile until you find the right therapist for you. It’s worth the search. (Maybe I should write something about how to tell if a therapist is a good fit in the first 3 sessions…)

Now, if you had a great relationship with your therapist, just because the current relationship is ending, doesn’t mean that you will never see your therapist ever again in life. It doesn’t hurt to have a therapist on tap for booster sessions. It’s nice to know that you can always come back and that you have someone really there in your corner to help you figure out how you want to move through life. Therapy and mental health and wellness is a continuous, life long process just like physical health. Best case scenario, you could go to therapy regularly with a trusted therapist like having check-ups with your Dr, except focusing on your mental health.

Being stuck in a rut, stagnation, is opposite of growth and healing. As I mentioned previously, it is always important to check in with your therapist if you feel like you are no longer getting (or have never gotten ) anything out of therapy. An ethical therapist would appreciate the check-in and would see this as an opportunity to update the treatment plan with you to make sure that your work together continues to be helpful. Regardless of the reason or specific situation, there will come a time when professional relationships between therapists and clients have to end. Hopefully this piece helped to make starting the process of saying goodbye feel less complicated and explained some of the options you have in these kinds of situations. These endings have the potential to be the healing new beginnings you have been really needing and looking for.

Thanks for reading. The next piece on Sunday 3/10/19 will cover the process of change.

Basic Crisis Intervention: ‘Cause Sometimes All We Got Is Us

I’m sitting back and letting myself be in awe for a moment at how messed up the world is on so many levels and in so many areas that I even have to write this piece. The same way that I mentioned in the drugs 101 piece here that we often have to rehab ourselves, very very often, we are put in situations where we are also the ones literally saving our loved one’s lives. Many people are out here doing heroics for themselves and their squads with little to no support from medical and mental health professionals due to financial reasons, systemic and interpersonal bigotry, etc. Queer people & people of color (ESPECIALLY queer and trans people of color) are often doing the healing work in our own communities because there’s often no culturally-competent, ethical, and affordable providers around. This piece covers how to support your friends and loved ones as they work to recover right after a trauma and/or a crisis while also trying to find appropriate medical and mental health professionals. You are not their therapist or their doctor, but you can give them short term support while they are trying to lock down long term professional help. This is definitely a in the mean time and in between time kind of piece.

Before I get into crisis intervention, I’m going to list and link a few related pieces that I think you should read before doing this kind of emotional, psychological, physical, etc. labor for your loved one(s). One important thing to learn and never forget before taking on this kind of work is: The best way to help and the best place is start is ALWAYS asking the person in crisis what kind of support they need and going from there. Your role isn’t to save them (savior complexes both take the humanity out of the people you are trying to help and treat them like children. They are grown adults. They don’t need you to tell them how to live or need you to baby them. They aren’t SIM characters. They just need a boost while going through a rough situation like you would in their place). One more time: Your goal is NOT to rescue them. Leave that savior mess at the door. Not only will taking on that unnecessary burden burn you out, frustrate you, and possibly turn into resentment over time…it’s also not what the person in crisis needs or probably even wants. They may not know what they need at first, but go at their pace. This isn’t about you. It’s not about you “wanting your friend back” as soon as possible so you can hang out like you used to. It’s not about you wanting to see them happy because it makes you feel better. This is about their healing, at their pace, with them at the lead. 

  • Boundaries 101: This piece covers what boundaries do and how to start setting solid personal boundaries. This intro piece to how to set boundaries will help you be able to be there for your friend(s) while also saving enough physical and emotional energy for yourself.
  • Boundaries 201 Part 1: This post explains how to take the ideas and skills learned in the intro to boundaries piece and how to apply them to your family life and other close relationships. Specifically, how to set boundaries around toxic and/or abusive people in your life.

  • Boundaries 201 Part 2: This Part 2 explains how to use boundaries as tools to make your relationships with your loved ones even stronger and longer-lasting.

  • Mindfulness: This piece covers how mindfulness strategies and techniques can help you become more aware of your emotions and what’s going on in your body and mind. When dealing with a crisis situation, one might feel tempted to block out emotions and try to power through the crisis. This might be a decent very short term solution, but what happens when there’s crisis after crisis back to back in your life? Now, it’s been months and/or years of dealing with different kinds of crisis going on and you have no breaks. Pushing down your emotions doesn’t make them go away. They just come out in other ways like constant body pain, mood swings, poor sleep, poor eating, being easily agitated, high blood pressure, etc. Emotions and stress that are never handled can literally kill. 

  • Suicide: A significant number of people in crisis can experience a wide range of suicidal thoughts/feelings: wishing to not be alive, wanting to fall asleep and never wake up, thinking about specific ways they could end their lives, etc. This post explains what suicide is, the difference between thinking about suicide and being at risk of actually doing it, bodily autonomy, and suicide prevention. Understanding what suicidality really is and what it really means will help you figure out how to give your loved ones the kind of support they need.

  • Mental Health and Hygiene: This piece talks about the the impact that mental health can have on our routines/hygiene habits and practical suggestions for if/when you notice changes in your ability or your loved ones’ abilities to keep up daily routines. This may be very important especially in the beginning of the crisis situation. Being able to have empathy for the person in crisis and for yourself, a caretaker, is going to be incredibly important.

  • Self Care: This post covers what self care is and how to build and maintain a solid, healthy relationship with yourself. Everyone involved is going to need to pay special attention to self care. The person in immediate crisis may need help finding and/or going back to the self care strategies they have used in the past. Caretakers will need to continue Investing in themselves and doing what they need to do to recharge and love on themselves while showing love and empathy to others. 


Establishing Safety

The first part of crisis intervention involves creating a safe space, both literally and figuratively, for the person in crisis. Depending on the situation, especially if they just experienced something traumatic, the person literally might not feel physically safe. They might look really alert, tense, and/or seem totally unable to relax. They might check the locks and windows at night. It may be really hard for them to fall asleep or stay asleep all night because of scary dreams, memories, anxious thoughts, etc. So an important first step involves working with the person in crisis (as a team. Don’t assume. Don’t put words in their mouth. Remember, they take the lead.) to create a space where they feel safe enough to sleep. 

Creating a safe space for sleep might include: 

  • Creating a comforting nighttime routine to rebuild the sleep pattern/cycle

  • Using nightlight or having a dark room, depends on the person’s preference

  • Avoiding physical activity (that might take the heart rate up and trigger a panic attack in some people) or anything stressful right before bed

  • Watching calming TV, reading, music, etc. around bedtime

  • Warm baths or showers before bed

  • Meditation and/or other kinds of mindfulness right before bed

These are suggestions, not hard and fast rules. Again, the person in crisis would know what is comforting and helpful for them. They might not be able to sleep alone. They might be afraid to be alone in general. They might need to talk about what happened a lot. They might need a lot of alone time. You can be their support in getting whatever they possibly need to feel safe and secure.


Coping Skills

Relatedly, your loved one(s) in crisis is going to need help dealing with what they are going through. This might look like helping them remember the ways they have coped with crisis situations in the past. A crisis counselor, at some point, would make a quick list of their past coping skills. That’s basically their current options right now. Are those coping skills still working? Does the person need an upgrade to those skills and/or brand new ways of handling stress, etc.? One of my former clients used to call his coping skills “tools in my toolbox” and I always thought that was a great way to describe it. Look at the different ways you handle stress and problems as tools that can be kept, upgraded, and/or replaced. The right set of tools can really make the difference while someone is trying to get back on their feet.

Some other suggestions on getting by on the day-to-day while in crisis include:

  • Take it day by day with everyone being as gentle as possible with themselves and each other. And being forgiving of one’s limitations. You are possibly not going to be able to do everything in 1 day. You are probably not going to be able to move with the same energy immediately like you did before the crisis. And that’s ok. Healing takes time. How much time? However long it needs.

  • Listen to your body and don’t force anything. Sleep when you’re sleepy. Eat when you are hungry. Move when you have the energy. I talk about how to strategize getting stuff done with your limitations (instead of despite your limitations…because working with yourself is just easier) in the mental health and hygiene piece I linked at the beginning so check that out for information.

  • Many ppl use alcohol and other substances (legal & illegal) to help them fall asleep, coping with anxiety, etc. I would ask that, if you feel the need to get that kind of help, please try to keep in mind that it’s a short term bandaid and can only be useful while you’re getting other self care strategies together and/or using multiple other self care techniques at the same time. Whatever is making it difficult for you to sleep, etc. will still be there when the sleep medication/substance wears off. So take this time to start getting prepared to deal with whatever is at the root of your sleep, etc. issues. That way, if/when the side effects of the sleep medication/substance start to outweigh the all the benefits, you already have a Plan B in place.

  • Talk to people you trust. Whether that’s your friends, family, therapist, social group, etc. Venting and/or working through your feelings and thoughts is an important tool for many people.

  • Keep a journal (or notes on your phone/computer). It could be a helpful way of working through thoughts and feelings. It’s also a great mindfulness and grounding exercise. Crisis situations can often make people feel uncertain, confused, disconnected, etc. and being able to return to your thoughts and reflect on that at a later time (alone or with people you trust) can be a great way to clear up what is feeling foggy.


Safety planning 

Check out the depression piece here for more info on safety planning and links to resources/hotlines. This is a basic safety plan, with open ended questions to assist people in customizing their own unique plan for their situation.  

Step 1: Identifying the situation.

What are some signs that let you know you’re starting to feel hopeless, sad, frustrated, etc? Do you feel it in your body? Do you feel tired all the time? Do you lose your appetite or eat more than usual? Or is it more in your head/thoughts? Do you get racing thoughts, for example?

Step 2: Self-soothing.

What are some things you can do to cope with these feelings/this situation? How did you get through difficult times in the past? What stops, if anything, you from you using these coping skills now and how can you get around whatever is in your way? 

Step 3: Looking for help.

Who can you ask for help? And what kind of help do you want from each person? Friends, family, case workers, etc. Do you wanna vent or process feelings/thoughts/memories/nightmares? Do you need to leave home for a couple days? Do you need someone to make sure you eat? Do you need help going to the Dr? Do you need money or transportation? Do you need help filling out paperwork?

Step 4: Emergency services

Do you feel comfortable calling emergency services? If you don’t, who can you call that you trust to get you to a safe place? What hospital would you want to go to in a worst case scenario? It’s better that you choose than to have a stranger choose for you. How would you get to the hospital if needed?

The fact of the matter is, more often then not, marginalized people have to heal ourselves. And many times, especially for queer and trans Black people, it is friends and chosen families who are relying on each other to survive traumas, personal crisis, systemic oppression, health issues caused by environmental racism, etc. Squads and chosen families are out here doing their best to hold each other up long after biological families have failed them and all while the system works as it was intended to. Shout out to y’all. This piece is dedicated to the work you all do. And hopefully in this piece, you saw a healthier way to do what you have always been doing.

Thanks for reading. The next piece will cover termination: for people wondering if they should and/or how they should end their therapeutic relationship with their therapist.

Reflecting After the End of a Romantic Relationship

Maybe you did your life reassessment, looked at your whole life, and you realized that it was time to end a romantic relationship. Or maybe you already ended the relationship and are now trying to decide what your next move will be. The most common advice I hear given to people, especially cis men, after a relationship ends is, “The best way to get over someone is to get under someone else”. And…nah. Whether you are monogamous, in an open relationship, polyamorous, a relationship anarchist, etc., the end of any kind of romantic relationship is still a loss that has some kind of effect on you. And this kind of effect on any level is worth dealing with as soon as possible. This piece is about the next steps after a romantic relationship ends, whether that is taking a break before moving onto the next relationship and/or taking some time to yourself periodically (and/or with trusted loved ones, a therapist, etc.) to reflect and process what happened and how it affected you. Many people seem to think that closure comes from talking to an ex-partner and coming to some kind of total, complete (and honestly idealistic) understanding. That kind of closure is a myth, to be real, and I mentioned some reasons before (See this short Twitter THREAD about closure in romantic relationships) for why looking for that kind of closure isn’t helpful. Instead, find closure, understanding, and peace within yourself by taking time to work through how you feel, what you’ve learned, and how you can grow from what you have experienced.

How do you know when it is time to take a break and/or reflect?

In general, I’d suggest taking a little time to yourself after every end to a relationship, if anything, just to reflect. You just experienced a loss. Acknowledge that. Your first steps after a relationship ends are important. Any lessons you don’t learn and any wounds you don’t heal are not just gonna go away or heal itself with just time alone. Don’t let the often-repeated lie fool you: Time does not heal all wounds…especially not all by itself. Healing is never passive. It’s never something that just happens to you somehow over time. Healing takes active work. And life lessons have a way of coming back around the longer you are alive. It’s better to take the time and learn the lessons sooner rather than later. No one likes to be stuck in a rut: Repeating similar scenarios, similar relationships, similar dynamics, etc. for years, wondering why you always seem to date the same kinds of people or find yourself in similar situations. That’s a sign that it’s time for you to stop, check in with yourself, and figure out what you need to do to make some active changes in your life.

Again, the ending of any kind of relationship is a kind of loss and with loss comes grief. Grief is a normal response to loss and, like I mentioned in my piece on grief, it looks different for each person depending on the specifics of the situation and the kind of relationship you had with your partner. Grief is also affected by any history of trauma, history of abandonment, other stressful things going on in your life, physical and/or mental health symptoms, etc. And factors like these make no 2 people’s grief look exactly the same. And because humans are complicated and life is complicated, so are the feelings one can feel while grieving. You could feel sad, angry, lonely, relieved that it’s over, glad the partner is out of your life, nostalgic for the good times, etc. Like I mention in the grief post, these feelings are a normal part of the grieving process and they are important to feel/process because “un-dealt with grief can build up inside someone and then come out in other, less healthy ways.” Generally speaking: The worse the break up (meaning the more complicated, the more emotional, the less friendly of a breakup, etc.) the more likely you will need more time/effort to reflect and learn/heal and that’s ok. Scrapes, cuts, and wounds need their right time to heal, even emotional and psychological ones. 

You Know What They Say…”

Do NOT use another person as an object to “get over” a past partner. First of all, it’s a messed up thing to do to someone else. It’s 1 thing if the person actively consents to being your “rebound,” but using people like objects is not how healing works at all. And “getting over someone by getting under someone else” doesn’t actually work. You never actually deal with whatever the problem was. It’s a distraction. In counseling, that would be an example of avoidance. And avoidance almost always makes things worse. It’s like seeing a water leak in your home and “fixing” it by renting a hotel room for a couple weeks. The feelings you try to push away will always come back in some way, usually stronger. Unhandled emotions and psychological unfinished business can come out in your body so you might start to feel achy, sick or drained all the time. You might start treating your other romantic or sexual partners, your friends, your children, and other relationships in your life like crap. You might start believing that you deserve to be treated badly in relationships or that you aren’t meant for real love or relationships. Like a physical injury, emotional wounds shouldn’t be ignored. 

Time for growth

Sex, casually dating, and new romantic relationships are great as long as you are also taking care of yourself in the process. Relationships are not tools for healing. They are relationships. The other person(s) isn’t your therapist. They are your partner(s). This is another example of the need for firm boundaries and an example of how firm boundaries are nurturing for you as an individual and for your relationships. Check out my introduction to boundaries piece here for basic information on setting and maintaining firm boundaries with people and why it’s even important. And here’s the Part 2 of boundaries 201 2-part series where I explain how strong, clear boundaries can be used to make relationships even stronger and more fulfilling. Those boundaries will also give you the time to dive deeply in your search for awareness and understanding. Mindfulness techniques (as I describe and explain in this intro piece to Mindfulness here) can be very helpful for tapping into yourself and getting to know yourself. Take some time to focus on you. Don’t rush or let anyone else rush your healing. Take however long you need. It’s better to be really ready than to be fast with the process. You wanna focus on quality here. Kind of like how I mentioned in the unemployment piece here, people of all genders should take the time to grow yourself after a loss, whether we are talking about losing a job or a relationship. If you don’t grow yourself, you will never learn from your past. Look at yourself. What lessons do you need to learn? Talk to your friends. And if you figure out that you might be stuck in a relationship rut, maybe talking to your friends isn’t enough. It might be time to talk to a mental health professional. 

A lot of the time the messages we get from society around love, relationships, and dating are incredibly toxic. There’s always someone in your life or some self-help book ready to tell you the fastest way to get over someone. However, at the end of the day, motivation and the juice for change is already in you. It’s just a matter of taking some time to yourself and doing some serious reflecting and going through your feelings, etc. It’s pretty easy to bounce from relationship to relationship. It takes a lot of strength to pause and take some time to look into yourself and to be honest about what you see. And it’s powerful to take what you’ve learned about yourself and use this information to begin to do whatever you need to heal and learn from those life lessons. 

Thanks for reading. The next piece will cover how to help friends come back to baseline (meaning how they normally used to live their lives) after a trauma/crisis and how to conduct crisis intervention in the mean time and in between time while y’all are looking for/waiting for professional help.

Life Reassessment: Checking In On Your Life For the New Year

So here you are in the new year. Congratulations by the way. Regardless of anything else, you made it to 2019. The new year is a great time to really look at where you are in your life. I’m a huge supporter of people reflecting over their lives and taking stock some time to time. In psychotherapy, the therapist and client look over the client’s life approximately every 6 months, not just to see where the client is at, but also to make sure that what they are working on in therapy is still helpful. Taking that idea outside of therapy: this is a great time in the year to see if what you’ve been doing and what you have going on right now is still working for you. Are your coping skills still helping you or are they getting in the way? Are there other things you could be doing to improve your life? What things are working for you and what do you have on lock? In this piece, I want to show people how to do their own life reassessments so they can start to really look at where they are and then make moves to live their life with more intention, purpose, and satisfaction. These are open-ended questions for a reason. Answering them with 1 or 2 words isn’t really gonna get you much out of this. Answer the questions like you are having a conversation with someone. That should help you answer with enough detail to really make the best use of these kinds of questions. This is the kind of effort that really could set your new year off right.

(Important reassessment tool: Mindfulness strategies. Finding the techniques that best fit their needs can go a long way in helping people gain more self-knowledge and become more self-aware. Deeper, clearer awareness is priceless in a world that purposely tries to create confusion. This post here will help you find the right mindfulness strategy for your needs.)

Self and Identity

This section focuses on who you are as a person. Your inner self. How you see yourself and how you want the world to see you. And what it means to be you. Many people kind of coast through life, not really actively or intentionally thinking about who they are beyond who and what society and the people around them say they should be. While you’re reading the mindfulness post, I also really suggest checking out my piece on socialization here as a helpful starting point to learning what socialization is and how it influences each part of our lives.   

Questions to Help You Reflect

  • How would you describe your gender and gender presentation/expression (gender presentation/expression is how your gender looks on the outside by way of your clothes, body language, etc.)?

  • Do you have any gender-related concerns?

  • What are some of your strengths?

  • What are some things you would like to improve about yourself?
  • If you could wake up tomorrow, and all the barriers/obstacles are gone and there was nothing holding you back, what would you want going on in your life? How could you get closer to that point in this life?

  • What are 3 things you could do tomorrow to get you towards where you want to be?

Family/Home Life

This section focuses on your family (biological relatives and chosen family) and your life once you close and lock your front door. For many, one’s family is their foundation. It is your first set of relationships and, for many, your most long-lasting. It’s a good idea to reflect on what family means to you and the kind of family you want for yourself. Think about what would create a safe and satisfying home life for you and the people you care about.

Questions to Help You Reflect

  • How would you describe your average day outside of work/school?

  • How would you describe your home life?

  • Who would you consider to be your family today? In sessions with clients, I’ve had clients document each person’s name, who they are to them, and the quality of the relationship with each person to get a better sense of the client’s family. Feel free to do the same with yourself while answering this question.

Your People

This section focuses on your squad, your social circle, your social support system, and the other people around you. It’s important to take an intentional look at the people and the relationships in your life. The people around you have a huge effect on your mental health, stress levels, sense of happiness, life satisfaction, and your decision making. A solid support system lifts each other up and creates safer spaces for each other in an oppressive world. Humans (with some rare exceptions) generally are social. Mental health wellness depends on some level on the kinds of people we keep around us.

Questions to Help You Reflect

  • What social supports do you have in your life? Include: family, friends, sexual, romantic, etc. partners, professional/school contacts, any trusted medical and mental health providers, your religious community, any social groups you are a part of, etc.

  • What are the significant relationships in your life? What about each relationship makes it important to you? What do you love about each relationship? What parts could be improved? How would you go about telling them this?

School/Job/Career

This section focuses on the time you spend at school, at work, caregiving, doing volunteer/charity work, and any other kind of work you do in your life. Including any and all the work you do, legal or otherwise, paid or unpaid, on and off the books, etc. Especially in this capitalistic society, the kinds of work we do become more than a title, they become part of our identity. Any unhappiness, lack of satisfaction, conflict, etc. in this area of your life can feel even worse because it is so tied up with our sense of who we are and our ability to eat, pay bills, and provide for our loved ones. And if everything is going well, celebrate that and look to your future. What are ways you can grow and improve in your work?

Questions to Help You Reflect

  • What kind of student/worker are you?

  • How satisfied are you with where you are in this area of your life?

  • Any issues learning new information or managing your work load?
  • Any interpersonal issues with professors/bosses or fellow students/co-workers? If you are experiencing harassment at your workplace or school, check out my suggestions for documenting it and protecting your mental health in this piece here about deescalating conflict in White-dominated workplaces as a Black person.

  • How do you set and maintain firm boundaries at work/school?

  • Do you do any volunteer work? What kind of volunteer work would you be interested in?

  • Have you lost your job recently? Check out my piece here on making unemployment a time for personal growth and healing.

  • What are some new skills you want to learn? How else can you grow or add more love to the many kinds of work you do?

Health

This section focuses on your mental and physical health and overall wellness. In this “wake up and grind” kind of society, many people are constantly pushing themselves more and more without stopping to check in with their bodies and minds. This isn’t a solid longterm game plan and will get expensive eventually with the terrible healthcare we have in this country. Taking care of your body and mind as you go is working smart. Whether your goals include finishing school, paying your bills, and/or moving us closing to revolution and decolonization, it won’t be possible to achieve if you aren’t investing in yourself now.

Questions to Help You Reflect

  • How often do you go to a Dr for bloodwork and a checkup? When was your last appt?

  • How often do you get tested for sexually transmitted infections? When was your last appt?
  • How much do you sleep every night and what is the quality of your sleep (on a scale from 1-5, 5 being the best quality)?
  • What is your diet like? Take at the very least 5 days, maybe even a week or 2, and document what you eat everyday (as best as you can), and how you feel on a scale from 1-5, 5 being the highest. Are you happy with what you find? What would be your ideal eating habits?

  • Do you exercise? What does exercise look like for you? How long is each session? How many times a week?

  • Do you have a history of disordered eating, (including any binge eating and/or going without eating with the purpose of losing weight)? What techniques/strategies are you using to eat in a healthier way? Which techniques are working for you? Who do you call for support when under a lot of stress?

  • Are you prescribed medication? How often do you take it as prescribed?

  • How often in the last 2 weeks have you felt sad, down, hopeless, not feeling pleasure in most things, and/or not interested in things you used to like/love doing? How often have these feelings stopped you from doing what you needed to do and/or have influenced your decision-making? Do you know the signs and symptoms of depression? See my depression piece here for more info.

  • How often in the last 2 weeks have you felt anxious, keyed up, on edge, irritable, worried uncontrollably, etc.? On a scale from 1-5, with 5 being high? It might be helpful for you to track these feelings throughout the week: 1) day, 2) time, 3) brief description of the situation, 4) how you felt, and 5) the intensity from 1-5 with 5 being the most intense. How often have these feelings influenced your decision-making or affected your behavior or your ability to do what you need to do?

  • How often in the last 2 weeks have you felt angry, in a rage, tense/agitated, irritable, etc.? Again, this is something that might be useful to keep track of for at least a week: 1) day, 2) time, 3) brief description of the situation, 4) how you felt, and 5) the intensity from 1-5 with 5 being the most intense. How often have these feelings influenced your decision-making or otherwise affected your behavior or your relationships with the people around you?

  • What is your pain level today? And how has it been for the past week? On a scale from 1-5 with 5 being the most painful. How often has pain stopped you from going about your day?

Sex and Sexuality

This section focuses on sexuality and sexual awareness. The stigma and socialization built around sex and sexuality makes this area complicated for many people. There’s always the social expectation and pressures for everyone to play certain specific roles and play by certain rules in mandatory cisgender heterosexuality. Everyone is pushed to be cisgender, allosexual, and heterosexual. Any difference from that: people who are transgender, non-binary, intersex, asexual, gay, bisexual, queer, etc. is punished, held back from participating in various parts of society, killed, etc. And the people who are actually cishet are still forced to play by certain strict gender and sexual expectations for life to keep their privileges…or face their own consequences. Finding your true allosexual or asexual self is so hard in a world that tells you that anything different from what’s expected either doesn’t exist or isn’t even human. To live as you are is revolutionary. To begin to learn yourself and to unlearn socialization is life-changing.

Questions to Help You Reflect

  • How would you describe your sexual orientation?

  • If you have sex, how satisfied are you with your current sexual activity?

  • If you have sex, how satisfied are you with the quality of the sex you have?

  • If you have sex, do you experience any pain during sex?

  • If you have sex, have you experienced sexually compulsive behavior, meaning sexual behavior that is difficult to control and that has started to negatively affect other areas of your life like your health, your job, etc. (in ways that are not directly connected to the stigmatization of sexuality and/or bigotry)?

Substance Use

This section focuses on a very, very common coping skill for many people. Let’s be real and honest here. Drug use, legal or illegal, isn’t a problem by itself from a physical and mental point-of-view. Drug use only becomes a problem when your use starts to become chaotic and starts to negatively impact other areas of your life. If you want to learn a little more information about drugs, substance use, and how to know if it has become a problem for you, check out my Drugs 101 piece here.

Questions to Help You Reflect

  • What substances (legal and/or illegal) do you use at this time in your life?

  • When did you first start using each substance?

  • When was the last time you used each substance?

  • How do you ingest each substance (swallowing/eating/chewing/drinking, smoking, vaporizing, inhaling/snorting, injecting, through the skin via a patch/liquid, etc.)? Is there a healthier/safer/less damaging to your body way you could try using instead?

  • How much do you use of each drug? And how often a week?

Spirituality

 This section focuses on the place that spirituality has in your life. One’s spiritual beliefs and/or religious/spiritual community serve as an important coping strategy, social support, and source of deep connection for so many people. Your spiritual beliefs, assuming you have any, should lift you up and give you a sense of meaningful purpose. It would be concerning if your beliefs or community was becoming a negatively stressful part of your life. Like any other area of your life, it is worth reflecting to make sure that you are getting what you need.

Questions to Help You Reflect

  • What kind of spiritual beliefs do you hold?

  • How satisfied are you with this area of your life?

  • Are there any struggles you have in this area of your life?

  • Any interpersonal issues with other members of your spiritual community?

  • Are you interested in any other spiritualities/religions? What kind would you be interested in?

Self Care 

This section focuses on your relationship with yourself. Self care is a word that’s becoming very popular on social media and in progressive spaces, but many people are not exactly clear on what self care really means and what it actually looks like for them in the real world. That’s how you have people drinking lemon water, but only getting 4 hours of sleep every night, for example. Self care is all the ways you can take care of your mental and physical health. For a deeper explanation of what self care is and how it can help you grow, check out my post on self care here.

Questions to Help You Reflect

  • When and how do you find time for yourself?

  • How do you nurture, grow, and maintain your relationship with yourself?
  • How do you set boundaries with others and with yourself to take care of your mental and physical health? Check out my intro to setting boundaries piece here for more basic information on what boundaries are and how to set them. Here is a 2-Part series on how to set boundaries with family members as a way to protect your mental/physical health from toxic relationships with loved ones (Part 1 here) and as a way to make your closest relationships even stronger and more fulfilling (Part 2 here).

  • What do you like to do for fun?
  • How do you relax?

Any time is a great time to take a fresh look at your life, but the start of a new year motivates a lot of people to take some time and reflect. I personally like to give myself space to check in on my life every 6 months. As y’all know by now, I am huge on self-awareness, self-reflection, and maintaining a healthy, solid relationship with yourself and those around you. Taking steps to live your life as intentionally as possible in a society that is constantly pushing you to check out and live only according to how we were all socialized is beyond a power move…it is life changing. Taking realistic and compassionate assessments your own needs and walking in the spirit of that truth is something I want for all of us.

Thanks for reading and thank you for reading for an entire year. It has been a pleasure to write for y’all. The next piece covers taking breaks between romantic relationships for personal growth.