Stress/Dysregulation – Page 3 – Positive Reframe…

Anxiety, Sleep, and Trying Again and Again…

January 28, 2016August 15, 2021compassiondw

I have had a unique relationship with Anxiety my whole life. Anxiety had affected just about every facet of life, especially sleep. For as long as I could remember, I had trouble falling asleep. I would lie awake for hours worrying, and replays of my past experiences and decisions haunted me. In 2005, it got even worse; I would wake up in the middle of night and could not fall back to sleep no matter what I tried. I complained that it was my stressful job and my partner watching TV at bedtime. I desperately needed to sleep and wanted my job and my partner to change. Anxiety continued to sabotage me. In order to get a peaceful night of sleep, I had to do the following:

Step 1: I had to accept that my job is stressful and that I cannot control other people’s reactions/behaviors.

Step 2: I had to take responsibility for getting my own needs met.

I finally dragged myself back into therapy and my therapist recommended listening to an EMDR (Eye Movement Desensitization Reprocessing click here to learn more) CD which plays soothing sounds that alternate playing in each ear to mimic REM (Rapid Eye Movement) Guess what I told her? … “I tried that, it didn’t work.” I did try it two times about a year before. I had put my boom box on my bed (very uncomfortable) and then the CD started skipping at song 4. She said she’d make me a new copy of the CD and I could go buy a portable CD player.

Easy solution right?

Step 3: TRUST

Well, I am a frugal person so I mulled over buying a portable CD player for weeks. My husband didn’t think it was a necessary purchase. I thought of all the things he buys that seem frivolous to me and decided to trust my therapist’s suggestion to buy one. Suffering from the anxiety, of course, I stood in front of the CD players for 20 minutes and still couldn’t decide. I even had to call my sister for advice on which player to get (I am a 30-year woman at this point).

Step 4: Put my words into action and implement plans.

I finally bought one for $30, which of course I felt guilty about. I put in the batteries and new EMDR CD to go to bed only to find out that the CD is not working properly; the music was not alternating between ears. I complained to my husband and he suggested maybe the headphones are not in stereo. So he finds me another pair from around the house. It worked!!! I had to listen to the CD twice but I did fall asleep peacefully. When I woke up in the middle of the night and listened to it, and it soothed me again but then I ran into another hurdle…because I was using batteries, the player ran out of power right as I was falling asleep. A few days later, I had no more batteries to replace with. I kept buying more and more batteries but they ran out so quickly. I was so irritated and ready to give up…

Step 5: Love myself through trial and error!!! Give me permission to feel exasperated and any other negative feelings. Believe in success.

So I told myself: That I can work through this. I know this will work. I have to keep trying.

For a couple weeks I kept trying different power adaptors around the house. On my 4^th attempt about 2 weeks later, I found a working adaptor. Eureka!!! I was able to fall asleep …except the bulkiness of the headphones limited my sleeping positions. I complained again. My husband found me a pair earbuds.

Finally, after 20 years I was able to fall asleep with no problems and sleep through the night. The progress was gradual and rocky. I needed to listen to the entire CD a couple times to fall asleep and would still awake in the middle of the night. Then I got to fall asleep after one time through the CD and didn’t wake up in the middle of the night. Eventually, it got to where I’d fall asleep during the first song. After about 3 weeks* of listening to the CD every night, I could fall asleep without it. I changed a problematic behavior and situation in two months with no drugs. Now, I only use it once in a while. It took a heavy dose of: acceptance, taking responsibility, trust; commitment to act with perseverance, unconditional love, and support from people who genuinely care about my needs.

*It takes on average, 21 times to repeat a specific behavior to make a secure connection in your brain and within your relationships.

So, when it comes to making positive, healthy, and proactive changes, please try again and again. Genuine and sustainable healing takes time. Trust the process. ~Debra

Here is a link to an EMDR CD target for Anxiety: anxietyreleaseapp

The CD in above link is not the one I originally used though I have successfully used the CD included in Mark Grant’s book: Change Your Brain, Change Your Pain

I am always researching the more affordable, effective and holistic ways to cultivate integration and healing. A training in neurofeedback suggested a range of devices that increase alpha waves in our brain which increases our ability for focused relaxation. They are of Cranial Electrical Stimulation (CES), Heart Rate Variability (HRV) Biofeedback, and The Muse. There are many ways to reach the same endpoint. Follow your light and trust yourself.

Take Wonderful Care,

Debra

You can learn more about me and my online services at Officite

Disclaimer

Positive Reframe shares resources with the intent of the positive progression of informed decision making related to issues associated with emotional, relational, physical and spiritual wellness. While I share personal and professional perspectives, my writings reflect my personal opinion and not intended to substitute professional advice, diagnosis, and treatment. This online medium does not lend itself to the level of detail and rapport building required for thorough assessment and therapeutic intervention thus the content shared on this page is for informational purposes only. To make well-informed decisions that best meet your family’s unique needs, I highly recommend exploring and researching available options, consulting primary health care providers and seek referrals from a trusted source for professional counseling. I am a Licensed Marriage and Family Therapy in the state of Illinois, USA

The Roughhousing Trigger

April 21, 2015November 13, 2019compassiondw

A Positive Reframe I have had to work on is the trigger I have when my children are roughhousing and my daughter gives a blood-curdling scream even when she is having fun. I know and believe in the importance of roughhousing (see link below) yet have also suffered the harsh reality of aggression and violence. As their energy intensifies, I feel terrified and quickly jump to needing to defend and protect which sends a negative and mistrusting message to my son. As I am well aware of this negative cycle, in these moments I am choosing to focus on the strengths of my family by saying:

“I do not need to worry. I have raised two sensitive and caring children who have many skills to handle and resolve conflict.”

I’ll be honest, I do have to say it often yet It is amazing how quickly if transforms the energy. The situation went from triggering a negative reaction which was aggravating and draining for all to a conscious response that builds trust and is nurturing. This seemingly simple change in perception creates a trusting and positive experience for the whole family.

http://theartofroughhousing.com/science/

P.S. I am also very grateful I read the book Siblings without Rivalry by Adele Faber and Elaine Mazlish. I am utterly amazed by how loving and genuinely caring my children are together.

http://www.fabermazlish.com/pub_viewer.php?Siblings-Without-Rivalry-How-to-Help-Your-Children-Live-Together-So-You-Can-Live-Too-4

Teaching responsibility

November 17, 2013September 6, 2018compassiondw

When my son was three, he had a small snow globe with Pluto the dog in it. Every time he’d play with it, I would say, “Be careful, it is glass so if it falls it will break.” One night, he played with it intensely, not heeding my warning, he dropped it and it shattered. My initial reaction was one of exasperation and panic as I quickly removed him from the area. I fought back the impulse to snap, “I told you so… you didn’t listen” but I know he still felt that negative energy as he felt horrible, broke down in tears and was inconsolable. My husband and I both hugged him, and I stated, “It is my fault because I should have taken it away from you. I knew better.” I calmly as possible suggested he go play with his miniature sandbox and he agreed that would make him feel better.

I think many would be taken back that I took responsibility in this situation (and I do this in most parenting situations). I frequently get comments about how will he learn responsibility? How will he learn if there are no consequences? I was first exposed to this response in a training for regulatory parenting. The presenter, Juli Alvarado, gave numerous examples of “taking responsibility” topping with a story about her standing before a judge for a foster child and stating that she will take responsibility for his actions. These stories surprised me because they were counterintuitive to what I was raised to think, but her reasoning, and better yet the progress, sold me.

So I will apply the reasoning to the situation with my son. First off, there were consequences. They were natural and inherent in that specific situation like sadness and grief for a broken cherished item which we never replaced; instant feelings of guilt for knowing he broke the snow globe; added negative feelings from disappointing his mother; time away from his mother whilst cleaning up. Also, I did not take responsibility for him, I took responsibility for my behaviors. To be honest, I have problems setting limits and being firm as well as lacked the tolerance to deal with my son’s negative reaction if I did take the snow globe away. It was not appropriate for me to expect a three-year-old to truly conceptualize the risk and control himself. Ideally, it is the parent who is the one with more knowledge, more experience, more skills, more resources and is responsible for meeting the needs of a child.

By me taking responsibility, I decreased the negative energy (i.e. blame, disappointment, shame) being absorbed by my son as well as calmed myself down. All negative behavior comes from a state of stress (see Stress Model by Dr. Bryan Post ). When we are stressed, we usually react negatively and inappropriately. Scolding, raising my voice, or punishing would only add more stress, which a child (and most humans) can’t handle as well as escalate the situation. It also causes the child to focus on and retain negative feelings about the parent as well as lessen their ability to internalize the actual event and subsequent lesson. When we are calm, we are able to respond gently by becoming aware of as many variables as possible and collaboratively problem solve effectively. I was also role-modeling for my son how to take responsibility.

Teaching Responsibility = Role-Modeling the Ability to identify your role in the negative dynamic & Respond appropriately to get needs met

I believe we all deserve respect and compassion so “appropriately” to me means with respect, compassion, and guidance based on context, skill level, and temperament. There are complaints that there is not enough discipline and kids have no respect anymore. I agree in part as many are behaving how they are treated. I believe discipline means to teach and to control oneself, and that everyone deserves respect, especially children, and our society is extremely disrespectful to children. I think we need more positive, respectful, and responsible role models.

I can’t tell you how many times I hear a parent or adult snap “Don’t you raise your voice to me!” in their elevated and harsh tone, and the countless other times that parents lose control of themselves. Another common parenting contradiction is “Don’t hit her sister/brother!” then threat…”I’ll spank you if…” and then the child witnesses or experiences domestic violence. I once heard Dr. Bruce Perry comment, “If you speak English, you learn English; if you speak rudeness, violence, anger, then you learn rudeness, violence, anger…”How is one able to learn respect and empathy when they are rarely given any? Or only given when certain conditions are met depending on someone else’s mood or power?

I really wish adults would become aware of their power, their feelings, and mood as well as notice all the things they complain about or demand of their child (and partners). Then, I want parents to really reflect on how many times they have committed a similar offense of overreacting with heightened negativity. I continue to do this experiment and I have yet to find a time I have NOT behaved or reacted in a similar, negative way. I then choose to hold my complaint until I have successfully worked on changing my own behavior. By then, I have gained enough insight and empathy for the person that the original complaint seems hypocritical, unreasonable, and even petty in some cases. A child will learn more positive skills and values from a vulnerable and calm adult who reflects on and changes their own behavior than a defensive and angry person who threatens consequences and dismisses their child’s needs and feelings. I know threats and punishments seem to work, but they work for the wrong reasons and promote more destruction than you can imagine, at so many levels.

So back to my son and the broken snow globe…after about 15 minutes, my son called to me. He said he felt better and asked if I would help put his sandbox away to keep it safe. I did and we went to his room for story time. He immediately went to the spot where he broke the globe and calmly said, “I am sorry Mommy for breaking it.” I accepted his sincere apology and we got back to our bedtime ritual. Reflecting on this event, I wish my response had no shaming tone to it, though I know realistically how difficult it is to have a neutral tone and there is inherent value to have my son experience processing negative reactions from others, especially with people he loves so deeply. Since this event, I learned the benefits of avoiding saying “Be Careful” and to make more specific, related statements. Click here to learn more about what to say instead of “Be Careful”

Parenting is a journey; a portal to growth, healing, and connection and like our best lessons, can only be learned through a conscious and compassionate process of trial and error. You have no power to change or improve anything if you are not aware of your own role in the dynamics. Fortunately, neuroscience is proving that the brain develops optimally and cultivates positive connections when we are supported by at least one calm, nurturing, and safe caregiver and there are so many fun, respectful, and mutually satisfying ways to achieve this. My son is now a teenager and he amazes me daily with his integrity, empathy, and responsiveness. He consistently role-models responsibility to his younger sister and his peers, he genuinely apologizes and changes his behaviors on his own as well as holds others accountable for their negative reactions. He is the most responsible and compassionate teen I have ever known, and yes, I am biased 🙂

Here are a few of my favorite articles on discipline and natural consequences:

The Word DISCIPLINE Means “to Teach or Train”

What If Everything You Knew About Disciplining Kids Was Wrong?

https://www.positivediscipline.com/articles/natural-consequences

What is meant by “Parenting Beyond Consequences” by Heather T Forbes

Take wonderful care of yourself and family,

Debra

You can learn more about me and my services here at WeCounsel

Disclaimer

Positive Reframe shares resources with the intent of the positive progression of informed decision making related to issues associated with emotional, relational, physical and spiritual wellness. While I share personal and professional perspectives, my writings reflect my personal opinion and not intended to substitute professional advice, diagnosis, and treatment. The online medium does not lend itself to the level of detail and rapport building required for thorough assessment and therapeutic intervention thus the content shared on this page is for informational purposes only. To make well-informed decisions that best meet your family’s unique needs, I highly recommend exploring and researching available options, consulting primary health care providers, engaging in respectful dialogue with friends and family as well as seek referrals from a trusted source for professional counseling. I am a Licensed Marriage and Family Therapy in the state of Illinois, USA

How embracing negativity brings positivity…

September 22, 2013January 1, 2019compassiondw

“The first step to take is to recognize that ALL emotions are healthy. In our culture, feelings such as joy, peace, and courage are seen as good feelings, yet feelings such as sad, mad, and scared are seen as bad feelings. Let’s rethink this to understand that it is not the feeling itself that creates negativity; it is the lack of expression of the feeling that creates negativity. And in children, this negativity is often expressed through poor behaviors.” ~ Heather T Forbes

It always amazes me how a genuine, simple acknowledgment of one’s feelings will almost instantly relieve the tension and transform into positive energy. This often leads to feeling understood, accepted and normal. Being receptive, sensitive, and in tuned to other’s needs and unique qualities builds trust and gives them the confidence to move on. And even though I have experience this beautiful transformation time and time again, I can still get caught up in the moment and react, especially when I am under stress. I have been blessed to have been able to witness this philosophy truly work which helped me learn to accept my children’s as well as my own negative feelings as we all need a safe place to process those big and often conflicting feelings. I discovered that my own negative reactions to behaviors were often a symptom of me not understanding or needing to nurture myself. I am grateful I read Heather’s book and see her in person. She gave me the permission I was unconsciously seeking to parent my child from a place of unconditional love and acceptance, and not from fear.

“Children need unconditional love and unconditional acceptance from their parents; we all know this and believe this. However, do we ever stop to consider how so many of the traditional parenting techniques accepted in our culture work contrary to this primal goal? Traditional parenting techniques that involve consequences, controlling directives, and punishment are fear-based and fear-driven. They have the ability to undermine the parent/child relationship and because they are tied into behavior, children easily interpret these actions to mean, “If I’m not good, I am not lovable.” Thus, children often build a subconscious foundation that says that love and approval is based off of performance…

So the next time your child becomes defiant, talks back, or is simply “ugly” to you, work to be in a place not to react to the behavior, but respond to your child. Respond to your child in an open way—open to meeting him in his heart and helping him understand the overload of feelings that are driving the behaviors. He doesn’t need a consequence or another parental directive at that moment; he just needs you to be present with him. As your children learn to respond back to you through the parent-child relationship, they won’t have the need to communicate through negative behaviors anymore. You’ll both have more energy for each other, building a relationship that will last a lifetime.”

Please click the link to read the full article: Parenting Beyond Consequences By Heather T. Forbes, LCSW

The good news, everything can be healed in safe, nurturing and responsive relationships today. Every day is a new day to try again and you have the power to create more of what you need.

Take wonderful care,

Debra

You can learn more about me and my services here at WeCounsel

Disclaimer: Positive Reframe shares resources with the intent of the positive progression of informed decision making related to issues associated with emotional, relational, physical and spiritual wellness. While I share personal and professional perspectives, my writings reflect my personal opinion and not intended to substitute professional advice, diagnosis, and treatment. The online medium does not lend itself to the level of detail and rapport building required for thorough assessment and therapeutic intervention. Thus the content shared on this page is for informational purposes only. To make well-informed decisions that best meet your family’s unique needs, I highly recommend exploring and researching available options, consulting primary health care providers, engaging in respectful dialogue with friends and family as well as seek referrals from a trusted source for professional counseling. I am a Licensed Marriage and Family Therapy in the state Illinois, USA

Vital Needs

August 11, 2013March 25, 2019compassiondw

We are all born good and connected which gets disrupted when vital needs go unmet. Every interaction is an opportunity to connect, nurture, heal and grow…

Burning Man sculpture called “Love” by Alexandr Milov

Human defense mechanisms intrigue me (i.e. passive/aggressiveness, distortion, projection, denial, fantasy, rationalization, minimizing )…They protect us from absorbing too much pain at once so that the body/mind/heart can prepare to process the uncomfortable, hurtful, and overwhelming experience in order integrate and transcend but if we depend on these mechanisms or use them too long, they harden to bricks that build a wall. You might feel the illusion of safety behind this great wall, but the build-up of toxins, the natural consequences and negativity will delude you. Connection, being able to touch another’s mind/body/heart is one of our vital needs. Many of our other needs are cultivated within safe, well-connected, mutually satisfying and respectful relationships. Unfortunately, what we need the most to heal, few have ever truly received or witnessed. The unknown triggers fear as it is perceived as a threat. We then end up learning to fear and mistrust what we need the most.

When I reflect on my life, I took risks to allow people behind the wall I had built to protect myself. Of course, a few of these people I trusted backfired yet they all helped break down my wall. My need for these defenses continues to decrease as I find more pro-active and responsible ways of getting my own needs met. I am unsure if it is possible to rid them completely, after all, we are human. Yet as I become more aware of my use of defense mechanisms and triggers, I am better able to embrace the value and those around me. I can love myself and everyone else through the hurt even though I may be running into their walls.

Below is my favorite list of needs from the book, Healing the Child Within by Charles L. Whitfield. It is difficult to move on to getting another need met if the one before it is unmet or threatened. Sadly, I witness too many stuck and fighting at number two…

Hierarchy of Human Needs

Survival

Safety

Touching, Skin Contact

Attention

Mirroring And Echoing

Guidance

Listening

Being Real

Participating

Acceptance

Others Are Aware Of, Take Seriously And Admire Real You

Freedom To Be Real You

Tolerance Of Your Feelings

Validation

Respect

Belonging And Love

Opportunity To Grieve Losses And To Grow

Unconditional Support

Loyalty And Trust

Accomplishment

Mastery, Power, Control

Creativity

Having A Sense Of Completion

Making A Contribution

Altering One’s State Of Consciousness

Sexuality

Enjoyment Or Fun

Freedom

Nurturing

Unconditional Love

(compiled from Maslow 1962; Miller, 1981, Weil, 1973; & Glasser, 1985)

Below is a talk I gave on how getting vital needs met lead me to my Light…

https://soundcloud.com/waitalks-1/light