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  • Hey, This Is A Blog, Not A Therapy Session!

    I post insights that I have here about Cognitive Behavioral Therapy, and various techniques that I've used to help people. Cool as that is, you gotta make your own choices. Its no replacement for professional advice or counseling, so just bear that in mind before you go taking my advice.
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Bottle Up Your Feelings

Bottling things up. When you hear someone say this, its usually perceived negatively. After all, you can’t bottle up your emotions, right?

Well, to make this a little easier to understand, and less boring, I’ll tell you a little story that I learned from therapy school.

In order to listen to people’s problems every day, and not go insane, you have to set some sort of boundaries with your emotions. Sometimes you have to do this on the fly, because you might get a phone call from a family member or something that could throw you off your game. If you have to work with someone in the next few minutes, and you don’t have time to manage your issues at the time, you gotta figure out a way to put those problems aside and help someone.

So I created the Bottle. But its not like your usual bottle…its a special bottle.

See, this bottle allows you to manage the boloney you’re dealing with in a way that encourages you to deal with the problem before you go to sleep. It takes a bit of discipline, but if you do the technique right, it should work for you too.

So without further ado, and so you know what the heck I’m talking about, I’ll share this simple technique with you:

1. Take the issue you’re dealing with and put them in an imaginary bottle. After I wrote that, I think I sound a little crazy, but just humor me for a moment. Whatever it is you’re dealing with in the moment, take that issue and throw it in the bottle. Don’t worry, its not going to stay there too long.

2. Put it on a shelf. You’re putting the issue aside temporarily, with the purpose of going back to it when you don’t have to save the world or something. Visualizing the shelf allows you to recognize that bottling the problem is temporary. Most people skip this step, bottle the problem, and try not to think about it or try to forget it. This doesn’t work, as you need time to process the issue.

3. When you have time, take the bottle down. Take the bottle down off the shelf, open it up, and deal with the issue before it gets buried with all the other nasty stuff you may have buried in your life. If you don’t have the time, make the time to deal with these things before they affect the other areas of your life.

See! Bottling things up isn’t as bad, so long as you take whatever’s in the bottle out, and manage it at a later time. Keeping it bottled up is usually a bad idea, so you have to find time to let the issues out of the bottle.

What do you think? Can you put the issue aside and take the time to manage it? Talk to me people.

Battle Plan For Holiday Stress

The holidays are coming, and for some of us, that means a lot of fun with family we haven’t seen in a while. It means spending time and sharing stories and eating food til we burst. 

But for some of us, that means a lot of stress and frustration around spending time with people that we may not like, and for some of us, really secretly despise.  I’ve realized that I haven’t put up something about holiday stress on this thing, so I figure now is as good a time as any. After all, if you’re reading this, you’re probably wondering how you’re going to get through the upcoming Thanksgiving, and forthcoming Christmas insanity.

Well, that’s what I’m here for. So let’s focus on the usual issues that people have to deal with over the holidays, shall we? Mostly this involves interacting with your family, right? You know what I’m talking about: Overbearing parents; aunts and uncles that make stupid comments about what you should and should be doing; grandparents that pinch your cheeks; and that one relative that always says insensitive things about your life and no one has the stones to say anything to them about it.

So what do you do about all this insanity? It can be really overhwelming even thinking about dealing with all these personalities in one room, not to mention adding in there all the food and drink that goes along with it.

Well, the good news is that large amounts of family only come to these events once in a blue moon. So at the very least you can deal with them in small doses. However, if things get especially stressful around these times, we need to have a battle plan in place.

OK, so here’s the Battle Plan. Simple, but Powerful.

1. Set Boundaries. If there are issues that are off limits, be very clear to your family that these issues are off limits. You can do this very calmly, and matter of factly. If you’re worried about what others will think about your boundary setting, remember that you are not in control of other people’s Emotions, but you are in control of how others treat you.

2. Manage the stress appropriately. The last thing you want on your holiday is a big argument about something foolish and ridiculous. So find ways to take a break throughout the day. Find little breaks in the action to relieve some of the stress. If you have to, put the stress aside for the moment, manage the situation at hand, and after the family leaves, do something to relax at the end of your day.

3. Remember that you can change your Emotions, not other people’s. Decide what you want to feel and be prepared for the usual barrage of nonsense that comes from some of these family members. Also, allow other people to feel whatever they want to, and separate yourself from their feelings. Pretend there’s a bubble around you, and that’s where everyone else’s Emotions stop and your Emotions begin. By setting that boundary with yourself and others, you can then keep your Emotions in check without allowing anyone elses Emotions to affect you.

We’ve all been there. We’ve all seen family get togethers go wrong. The key is whether or not you’re going to let it get to you.

Change the Scene, Change The Ending

If you’ve ever called yourself an idiot (like me), then you’ve probably kicked yourself for doing something stupid. More often than not, its probably not the first time that you’ve done it either. Why is this the case? Because humans are creatures of habit. This is nothing new really, but sometimes I wonder if we take the time to think about our habits.

Better yet, we probably don’t think about them in a way that changes our behavior. Well, that’s what this post is here to change.

Ever watch a movie that has a scary moment in it? I’ll admit I haven’t seen very many, mostly because I think horror movies are a waste of oxygen. Be that as it may, if you’ve ever seen something startling in a film, it probably had that desired effect the first time you saw it.

Meaning, see it once, get scared. See it again, and yawn.

Why did this happen? At first, you were scared out of your wits (for me, this was Bilbo trying to grab the ring from Frodo in Lord of the Rings). After the first time though, well, that’s just crazy old Bilbo grabbing the ring again.

You’ve seen it before, so the effect is lost.

But what if we looked at our Actions this way? Or our Thoughts? If we could recognize that anything we want to change has been done before, and that we’ve seen it play out in our lives over and over again, then we can change that scene and make it better. I mean, why have a sucky ending to your life? Make the scene and thus the behavior what you want it to be.

How do you do that? Here’s the breakdown.

1. Take a look at your negative habitual Actions, Thoughts or Words.

2. Look at the triggers that happen before those Words, Actions or Thougts.

3. Once you’ve set the “scene” you know when its coming. You’ve seen it before, so you know what’s going to happen.

4. Decide how you want your future to turn out, i.e. How you want to change things, and make an effort to change your future.

If you think about how you want your future to go, and how its been acted out in the past, you can change the scene by implementing a new script. The key is recognizing what happens before the problem issue, remembering how this event has happened before, and then deciding how you want the event to turn out in the future.

Do this enough times, and you can change your habits.

Simple and Powerful

I’ve recently realized that in the process of blogging, I’ve had to revisit the purpose and title of said blog. One of the things that hit me was that everyone manages stress differently, and some of you may not even have an effective way to manage your stressors.

So as a result, I’ve decided to throw a few stress management pointers out there. This may seem a bit redundant, but if you don’t know what you need to do to relax, stress can seem overwhelming at times. So here’s some basic stuff that has worked for me and for the awesome people u’ve worked with.

1. Take Deep Breaths. This sounds so lame, and yet its probably the most powerful technique you could use. By taking a moment to put the stressor out of your mind and take some deep breaths, and I’m talkin’ really deep here, you tell your body to be at a state of relaxation. Your body can’t be stressed an relaxed at the same time. By breathing deeply you give your heart the oxygen it needs to slow down your heart rate. This can reduce your chances of an Anxiety Attack.

2. Exercise. This is yet another no brainer, but you’d be surprised how many people know this, and make excuses as to why they can’t or won’t exercise. 5-15 minutes of exercise can help with both anxiety an depression, and more than that its natural.

3. Find a Creative Hobby. Doing something creative, social and constructive can have some really positive effects on you. I had one client who picked up a creative hobby, and as a result, gained not only relaxation, but assertiveness as well. Getting you thinking in a creative way can not only distract you away from the stress inducing problem, but it can also get you problem solving as well.

Those are just 3 of many ways you can manage stress in a positive way. They seem simple, but Tony Robbins once said that the definition of profound knowledge is knowledge that is simple and yet powerful. You probably know that these can help, but maybe you haven’t applied them before. What about you? Do you have something better or different?

The Trust Equation

e=mc2

I was going to sit here and blog about death and how Halloween takes death and turns it into something we fear or something that we joke about. I was going to go off on a rant about how horror movies are bad mkay, and that we are trained by society to fear death.

Then I thought about it, and thought, that’s just no fun at all.

So I decided to share an equation that came to me in session one day. The simple equation below.

Trust=FactsOverTime

Let me explain this equation a bit further. See, I work with a lot of couples, and some of them have to work through issues of infidelity, lying and other acts of mistrust. As a result, many of them come into my office looking for a way to rebuild the trust that has been lost.

So this is what I offer them. You can not have Trust without Facts, and you can’t have Trust without seeing those facts for a period of Time.

Well, this is all well and good, but how can I apply this to my own life?

Well its not just as simple as that, is it? There are certain Facts that need to be understood in order for Trust to exist. What kind of Facts are we looking for? The kind that is necessary to ease the emotional distress of the other person. And not just any amount of Time will do, but we have to get specific about the amount of Time that must occur in order to regain this Trust.

Let’s make this simple, because I tend to make things more complicated than they actually are.

1. Decide that you want to rebuild the trust between you and the person who broke your trust. You have to decide whether or not you want to rebuild the Trust. This is where it has to start if you’re going to rebuild any trusting relationship.

2. Decide what you can trust this person with, and what you can’t. This separation has the WATER Method all over it. What you can and can’t change and what you can and can’t trust someone with are much in the same. The only difference is that with Trust, you can make a change in what you can’t trust someone with.

3. Give this person measurable goals with which they can rebuild your trust. Decide what you are willing to trade in return for your trust. Take in this process, and really think about what is worth trading for…what Facts and for how long do they need to exist before you feel comfortable trusting this person.

4. Decide to give back that trust. Make sure you make this decision, because if you don’t, you may find yourself wondering why this person is so bitter. I mean, you just made them jump through these flaming hoops, you have to make sure you keep up your end of the bargain.

So there you have it. Einstein had E=MC2, Newton had his laws of physics, Freud had his theories. Maybe this isn’t as amazing, but hey, its helped some people Maybe it will help you. 

 

Like The Flu, Emotions Can Be Contagious

With all the talk about the H1N1 virus, people are being more careful than they ever been about trying to stay healthy. Its at a point now where the wipe-grabbing behaviors of Adrian Monk don’t seem so out of the ordinary, when everyone is worried about getting sick. However, its a very real fear. People are getting sick, getting in contact with other people, and then those people become sick. Contagious sickness is like that.

What about emotions though? Have you ever thought about the people you spend time with? What kind of attitude do they have? Are they positive or negative and how does that affect your day? I’ll give you an example of how I “caught” an Emotional Cold.

One day my wife and I were just hanging out. It was your normal day off, and we had a ton of things we wanted to do. With a list as long as our arm, we figured the best thing to do would be to start with breakfast. So we hit our favorite pancake joint, grabbed some pacakes (you know the kind I’m talking about: strawberry syrup, whipped cream, etc.), some coffee and figured we’d be all set with our day.

Then something strange happened. We got home, and my wife was suddenly really tired. I, who is all about being flexible when it comes to days off, shrugged it off and suggested that she take a nap. Before I knew what hit me, I was right there next to her taking a nap. We woke up hours later with the sun down, and a list still as long as our arms that needed to be done.

I could have just gone and done my own thing, but I was open to her emotional state. I caught an Emotional Cold, and let it get the best of me. This has much to do with boundaries, but it also has to do with social conditioning.

See, we want to do what everyone else is doing in a group setting, even if the group setting is small. Sure, there are times when we want to go against the grain, but for the most part, as a society we value a cohesive group think, so we don’t have confrontations (because those are bad after all).

However, this can also be a good thing! Because you can make your emotional state contagious as well. Consider how you can influence someone in a positive way with your own attitude. Let me give another example, this time of someone giving a Positive Emotional Cold.

I worked with a client who’s boss would emit anxiety toward this person. As a result, my client picked up her anxious behavior and state, and it made my client more and more anxious as the days went on. We talked about setting emotional boundaries, and how her anxiety is hers, and my client’s Emotions were my client’s.

The next week, my client came in all excited, because after we had discussed setting those emotional boundaries, the boss’s anxiety stayed where it was…with the boss. My client envisioned making a protective bubble, and behind that bubble, my client was safe. Outside of that bubble, the boss did her own thing. Eventually, my client became emtionally assertive, and was able to transfer their calm state onto the boss!

So by choosing to be calm, the boss picked up on this, and started to calm down as well.

So what’s the bottom line? Here’s the breakdown:

1. People are social animals: We’re going to pick up on each other’s stuff whether we like it or not.

2. Recognize where you’re catching a cold: Decide if you want to pick up on someone else’s emotional state or not. Also, decide if you want to continue hanging with people who continue to give you an Emotional Cold.

3. Decide if you want to feel something different. You can always feel differently than those around you.

4. Do you want to be contagious? How can you pass on your state to others?

5. Should you catch a positive cold? Maybe you’re a Negative Nancy and its time you hung around people who were passing on positive Emotional Colds.

So consider how emotions can be contagious in your life. Are you a carrier or a reciever? I’d love to hear your experiences!

Why Coaching Rules and Counseling Drools(?)

TonyAndSiggy

As Bob Dylan used to say, “and the times they are a changin’!” The climate is changing (no matter what your perspective is on who’s fault it is), the economy is changing (or is stagnantly bad, depending on your perspective), and in many respects, we seem to need to constantly be in tune with how times change.

Let’s face it, if you want to get a job now, you have to work substantially harder now than you used to in order to get it. Raising children is different than it used to be and seems to get more difficult. Technology seems to change rapidly, and despite our economic state we seem to continue to be obsessed with what’s next with regard to technology.

You know what else has changed? The desire for therapists to stay in the Mental Health profession.

A lot of therapists are ditching their previous career in exchange for the lucrative profession of “Coaching”. And why wouldn’t they?! After all, being a coach means you join the likes of Tony Robbins, Larry Winget and other “success coaches”. You can charge what you want, say what you want, work with whoever you want. Your previous counseling niche can be your “coaching specialty” and you can work with people who are “less crazy.”

By the way, every time I use quotes, just picture me doing finger quotes. Its much funnier that way.

Who wouldn’t want this job? Especially as therapists, working with people who are considerably healthier than most counseling clientelle seems really sexy. Not having to worry about insurance companies, and jet-setting across the country and around the globe to speak with hundreds of people seems like a really great idea.

There’s just one problem with that.

Anyone can be a coach. Anyone.

Hell, I’m a coach. My name’s coach Jim, and welcome to my coaching website! You don’t need to be certified and if you have good life experience, you can pretty much work with people. Whereas therapists have to go through 7 years of school, 3 years of additional work before you’re licensed, and then continued maintenance of that licensure in order to keep it in check.

I’m not knocking the coaching profession at all, as I think there is real value in the coaching process. My big issue is with therapists converting to coaches because its “quicker, easier and more seductive.”

So what’s the big deal? How does this affect you? Well it certainly doesn’t help if you are looking to get treated for Anxiety or Adjustment Disorder, ADHD or Depression.  But those are those really bad mental illnesses aren’t they?

So what’s the point? The point is that I got into the counseling gig because I wanted to help people. If I got into the coaching profession, I’d still be interested in helping people, and would probably use much of the same, if not exactly the same methods I use when I work with people. How is that possible? Because instead of doing the “And how do you feel about that?” gig, or the “tell me about your mother” gig, I do the, “how the heck can I get you feeling better and living better as soon as possible” sort of gig, and I do that now, with my counseling clients.

In case you didn’t know, this is a coaching approach, and not a counseling approach. 

This isn’t just about me. This is about you. Would you feel more comfortable going to a therapist/counselor? Or is it more hip and cool to go to a “success coach” or a “stress management coach”?  I think its important to understand this, because if the times truly are changing, and people are feeling less comfortable admitting that they need a “counseling”, then perhaps a change of a different kind is in order.

What do you think? I’m going to put in a poll for this too, because I think its important to have a conversation about stigmas, the process of therapy vs. coaching, and what that means to you. Talk to me people.