If your goal in therapy is to ‘be happy,’ you might want to rethink that. Here’s why.

August 12, 2018August 12, 20185 Comments

When I first walked into a therapist’s office when I was eighteen years old, I had one goal and one goal only: “I just want to be happy,” I said.

Up until that point, I couldn’t really remember what that felt like. I didn’t know at the time that I had obsessive-compulsive disorder (as it turns out, it runs in the family), and that my near-constant state of guilt, panic, and rumination wasn’t actually the way most brains operate.

I thought happiness was the whole point of this “mental health” thing. So I became something of an emotional hypochondriac — if I wasn’t happy, something was wrong.

Suddenly my very human experiences like sadness, anger, and anxiety were all “problems” that needed to be “fixed.” I had this unreasonable expectation that, if I worked hard enough, I could minimize the presence of every other emotion to become capital-h “Happy.”

That’s not exactly the healthiest mindset, if you really think about it.

Ask anybody what they want out of life, and they’ll probably tell you the same thing I told my therapist all those years ago — it’s about being happy, isn’t it?

But happiness is just one emotion. And humans aren’t built to experience one emotion and one emotion only.

So we set ourselves up for failure. We internalize this idea that life is about sustaining something that can’t actually be sustained… but we pretend that, with the right attitude, it can be.

And then we wonder why we keep getting let down. It just doesn’t leave room for the whole spectrum of emotions every one of us is going to feel.

The thing is, if our goals for therapy (or recovery generally, or even life) are setting us up for failure, they aren’t really serving us. In fact, they’re probably going to discourage us. This becomes doubly true when we’re talking about marginalized people, where societal circumstances basically make it impossible to be happy all of or even most of the time.

And if your goal for therapy is impossible? You might give up before you ever get to the good stuff.

The really paradoxical thing about mental health recovery is that the goals that lend themselves to happiness usually aren’t about happiness at all, at least directly. A lot of people find that the less they focus on “being happy,” the more they’re able to make changes that contribute to their happiness.

Being happy with greater frequency and intensity just becomes this weird (and totally cool) side effect. At least, it was for me.

So if you’re not going to therapy or living life to become happy, what’s the point? I started asking the same thing. And what I learned along the way kind of blew my mind wide open.

If you’re wondering what might be helpful to work towards (whether it’s with a therapist, a life coach, a spiritual guide, in a support group, or even as prompts for your journal), that’s what I’m here for.

Here are five goals that I’ve found to be especially important for therapy — and why ‘being happy’ isn’t one of them.

1. I want to live a life that feels more meaningful.

Arguably every goal on this list circles back to this one. There’s an awesome TED talk by psychologist Emily Esfahani Smith unpacking this exact thing (I highly recommend it — it’s based off of a book she wrote that’s rooted in her work in positive psychology, pulling not just from research, but also from philosophical and spiritual traditions).

We can’t be happy all of the time, but if we can create a greater sense of meaning, it gives us something even better — a life that feels worthwhile. It can motivate us to invest in ourselves, our communities, and our world in a way that doesn’t depend on whether or not we’re happy in a given moment.

In other words, it’s more sustainable. Smith outlines the key pillars of a more meaningful life by breaking it down into four categories: belonging (feeling affirmed by people around you), purpose (serving others in some way that reflects our values), storytelling (which I’ll talk about a little more below), and transcendence (moments that fill us with awe or wonder).

I personally found belonging by joining groups in my local queer community and purpose by volunteering locally around causes I care about. I’ve found transcendence by going to concerts and becoming a drag performer (music and art have always made me feel like I’m a part of something bigger) and traveling a little more.

It’s worth mentioning, I was able to do this after I found the right balance of psychiatric medications to better manage my obsessive-compulsive disorder and ADHD.

So I do recognize that this requires a strong enough foundation on which to build — luckily, a shift in goals can help us determine what exactly we’re working towards which can inform what kind of support we need.

2. I want to create a better narrative for and about myself.

I’ve heard many times before that who we are is just a compilation of the stories we repeatedly tell ourselves — whether we realize that or not.

For the longest time, I’d written myself off as some neurotic, broken person that just needed to be “fixed.” And that deeply impacted how I treated myself and the choices that I made.

Working with a trusted therapist and even blogging about my experiences helped me construct an entirely different story for myself. In processing and unpacking my life experiences, I could see more clearly that I had done my best, learned from my mistakes, and emerged on the other side a stronger and more determined person.

I realized my identity was simply an interpretation of all the events I could remember. And as it turned out, there were many different ways to interpret those events that I’d never thought of.

Up until recently, I chose to interpret difficult events in my life as a reflection of my own inadequacy and failure, rather than a journey of personal growth and new insight. Practicing this reframing of my life, especially with a therapist, helped me construct a new story and a new appreciation for who I am and who I’ve become.

There’s actually plenty of research that backs this up, too; internalized narratives play a big part in our overall satisfaction with life.

The tricky thing is, we’re not always aware of the stories we’re telling ourselves (the fish in the bowl doesn’t always see the water, after all).

But when we uncover these narratives, and start to question where they came from and what we can learn from them, it can make a big difference in how we perceive ourselves (and by extension, how we feel and behave — cognitive-behavioral therapy, anyone?).

I don’t believe for a minute that we “choose” to be happy or unhappy. I do believe, however, that brains are pretty malleable things — and with practice and support, we can find a different story to tell ourselves and learn to believe in it, too.

And if our identities are really just the interpretation of a life story, those interpretations can change our whole selves.

3. I want to cultivate more intimate, fulfilling relationships.

Our relationships play a big part in our day-to-day. I’m constantly amazed, as I do more work with a therapist, at how often I’ve gravitated towards toxic relationships without fully realizing it.

Many of us have patterns in how we engage, the kinds of people we seek out, and in what ways we invest in others (or don’t). Just a few weeks ago, I wrote about one of my worst patterns as a people-pleaser. I suspect we’d be a lot more satisfied in life if we were more aware of these things, but that awareness takes work.

Being more aware of our relational patterns is an awesome goal, and it can wind up making us happier in the long run. It benefits ourselves, the people we care about, and the communities in which we live.

If you’re not sure where to start, there are some questions worth considering:

Who are the people I spend my time with? How do I feel before I spend time with them and how do I feel after? I wasn’t able to answer the second question at first, so I had to start being more mindful when I hung out with people. And let me tell you… it was mind-blowing to see how some of the people I invested in most made me feel worse.
How do the people closest to me express their care, investment, and affection for me? How do I reciprocate and how often? This helped me to become more grateful for the generosity that I wasn’t always the best at noticing, and also made me aware of the relationships in which I was giving a lot more than I was receiving. (Relationships are rarely an equal transaction, but being mindful can help us make better decisions around where we want to invest our energy.)
Who are the people, if any, that hype me up? And how can I find them or connect with them more regularly? I sat down and thought of three people that consistently make me feel good about myself. And no joke, I threw them in a group chat on Facebook and now we get brunch together most weekends. I even have a spreadsheet where I keep track of the relationships I’m nurturing. I can honestly say that my life improved instantly when I did this.

If you don’t have close friends or loved ones that hype you up or make you feel good, that’s also important to know. It might be time to start expanding your social circle, whether that’s online or off!

4. I want to develop resilience and healthy self-reliance.

I’m by no means saying that pursuing happiness is totally futile! It’s important to do things that you love and bring happiness into your life.

But I also think, along with seeking out joy, it’s a good idea to couple it with learning how to cope with the difficult stuff, too.

Being happy is awesome, but being able to roll with the punches becomes really important at those times in which happiness isn’t feasible or possible (because your boss is the worst, or the president tweets again, or life just happens to suck for a while — it happens!).

When there’s a setback, how quickly do you bounce back? Are there ways you’d like to be able to take care of yourself, but find are difficult to do? In other words, how often do you feel helpless or stuck, and are there opportunities to change that?

Rather than becoming unhappy and looking to “fix” it, berating myself for feeling negatively, or getting flustered as I tried to figure out how I got there, I started accepting how I felt in the moment. After all, thoughts and feelings come and go, because that’s kind of how brains work (they are super imperfect meat machines, basically).

So while waiting for the clouds to pass, I started grounding myself in the moment and asking, “What can I do, right now, to make this moment a little better?”

Therapy, for me, has been the best route in learning new coping skills (along with antidepressants, because sometimes our brains need an assist). But I realize not everyone can access super great therapy (a rant for another day).

That’s why I’ve written about mental health apps that can teach you some new skills, shared many of my favorite self-care resources for those that might need it, and am a strong advocate for self-help books, online communities, and support groups. The internet can open up access to a lot of these things. Go forth and educate thyself!

Resilience is an important goal (or process really). It allows us to live in a world that’s constantly changing, and gives our brains permission to be the finicky and unpredictable things that they sometimes are.

5. I want to uncover where I’m making life more difficult for myself.

Everyone on the planet has self-defeating patterns. I mean, I don’t necessarily have any research to back this up, but I have yet to meet someone that doesn’t shoot themselves in the foot with some regularity.

Some people with depression make themselves sad on purpose because it feels “safe,” as an example (I explain more about why in this post).

More often than not, the coping skills we developed when we were younger aren’t so great for the adult world. The rules and environment are completely different (and also, we likely just weren’t as skilled in general at taking care of ourselves — wisdom and experience and all that).

Recently I noticed just how much avoidance makes me miserable. I’d avoid things that stressed me out (like going to the dentist or answering important emails), without fully acknowledging that I was only prolonging my pain.

But here’s a fun discovery: The momentary discomfort of facing what stressed me out was a lot easier than the lengthy, drawn-out anxiety attack that occurred while I put things off.

The more I plugged my nose and walked through the stuff that I hated but needed to face, the easier and easier it became to tackle my stress. Don’t get me wrong — I hated every freaking minute of it with a fiery, burning passion… but that misery was temporary. Never addressing the problem, however, was permanent.

This might seem obvious to you (like, hello Sam, you’re how old and just now getting this?), but when we’re in the midst of it, we don’t always connect the dots.

We might also assume that we’re helpless or powerless despite the circumstances of our lives being very different (read about “learned helplessness theory” at some point, it can be really helpful to know about).

And oftentimes, to notice and break these patterns, we need help — because this stuff is ingrained and most likely exists for a very good reason.

In the past, these patterns might’ve made sense to minimize your immediate stress as much as possible. But I think most of us reach a point when those old tricks start to interfere with the longer term stability we’re trying to achieve.

Learning more about these patterns, then, is what can help us start to unlearn them. And honestly? Every single person on the planet could benefit from working on that.

Yes, this is all easier said than done. But that’s why it’s a process!

Remember, the stuff on this list is meant to give you a sense of direction as you work towards mental wellness. They aren’t destinations or achievements — they’re simply part of a larger process that some of us call “personal growth” and others simply call “life.”

It’s ongoing, but in therapy especially, it’s always good to set up some goalposts where you can.

My goalpost of “be happy” wasn’t working for me. But the moment I stopped expecting myself to be happy all the time, my life got a whole lot better (and calmer, really) in ways I didn’t expect. Things like purpose, growth, intimacy, and resilience made a bigger impact than “happiness” ever could.

We live in a world in which happiness is fleeting. It comes and goes. But the good news is, we can have meaningful lives — lives in which we grow and connect with others in meaningful ways — without being constantly happy.

Besides… no one needs that kind of pressure!

When we start thinking about happiness as the awesome byproduct of personal growth, rather than making happiness itself the goal that we chase, we wind up with a much stronger foundation for mental health.

And weirdly enough, when we’re not obsessed with happiness and so terrified of losing it, it becomes a lot easier to be happy — and appreciate it, too — than it ever was before.

This blog is not sponsored by any fancy investors or companies that are trying to sell you stuff.

It’s funded by readers like you via Patreon!

Every donation counts. Seriously. Throw a dollar my way, and help keep resources like these accessible to everyone that needs them.

Photo by Eunice Lituañas on Unsplash.

You can care about social justice and care about your own happiness, too.

November 11, 2017November 11, 20179 Comments

It feels strange to write a headline like this.

On the one hand, maybe it should be obvious — we all deserve to have joy, pursue meaningful connections and experiences, and invest in our own mental health. But somewhere along the way, I think I forgot what it meant to be happy just for the sake of it. And based on the burnout I’ve seen, I don’t think I’m the only one.

I was talking to my online therapist recently about how (yet again) a post about sexual assault on my Facebook feed had triggered my obsessive-compulsive disorder. When he gently suggested I take a deeper look at my social media usage, the conversation that ensued drudged up a lot of intense realizations about how I view happiness and self-care.

Namely, that I wasn’t giving myself permission to unplug, because I viewed that as betraying my values.

I realized through this process that very rarely do I do much of anything just for my own happiness. Blogging was an opportunity to support folks in my community. Self-care was a chance to “fix” my mental health so I could do more work. Most of my correspondences online had become me trying to support folks through crises or trauma. My social media was an endless stream of injustice and calls to action.

Every single thing that I did — what I read, what I watched, what I said, what I wrote — became an endless pursuit of doing better, doing more.

If it wasn’t in service of other people, it simply didn’t have much value, and I didn’t prioritize it.

Last year, I noticed a number of things about myself. For one, I was lonely and burnt out. When I wasn’t working my day job at Everyday Feminism (which involved deep dives into the trauma of marginalized folks), I was either consumed by the news cycle, writing about social issues, opening my own wounds to educate others, or working really f*cking hard to support other folks in the community who were burning out for all the same reasons.

For a while, it was a running joke that I didn’t know how to have fun. “What’s fun?” I used to laugh.

Because when you understand the full extent of injustice in a system like this, fun can feel selfish, trivial, useless. It never seemed important enough. Meanwhile, I bounced in and out of intensive psychiatric programs, with my clinicians shouting after me, “Wait! Slow down? Maybe take more time?”

Even as I write this, I’m riddled with guilt. How many folks get the privilege of uplifting folks in their community on this kind of scale? How many folks get the chance to devote themselves to world-changing work? And most importantly, as an editor, I’ve had the privilege of holding space for so many experiences, stories, traumas… how could I take that for granted?

To be clear, I’ve found so much joy, meaning, and fulfillment in the work. But I have to wonder: When did I decide that my own happiness and wholeness — just for the sake of it, and just for myself — was too self-involved? When did I decide that taking care of myself was not just selfish, but unnecessary?

I’ve shared the “self-care isn’t selfish” memes countless times, and yet here I am, struggling to give myself permission to be happy.

After my second psychiatric hospitalization in the beginning of 2017, it became clear that my time working at Everyday Feminism was done. Walking away from that work was gut-wrenching. I had a lot of late night conversations with my partner, wondering how I could’ve “ruined” an opportunity like that.

Rather than listening to my body — which had been telling me for months, unequivocally, that the work wasn’t sustainable — I spiraled. I began questioning my dedication, questioning my investment, questioning my values. What kind of person has an opportunity to do such important work and, instead, loses their mind, drinks to excess, winds up institutionalized, and then walks away?

For a long time, I thought that my breakdown was my own fault, some kind of indication that I was ungrateful or selfish or incompetent, or that I wasn’t committed enough to my activism.

Here I had an opportunity to make an impact and I’d come undone. It was a dedication issue, I thought, I’m just not trying hard enough.

There’s a larger conversation to be had about the ways in which we fail to support folks doing this work. Structurally, so much social justice activism in underfunded, underpaid. And things like call-out culture can skirt the line, at times, between being necessary vehicles for accountability and being outright dehumanizing. This is all made worse with harassment and doxxing for those of us who primarily do this work online.

All of that makes it challenging to do this work and remain whole, to say the least.

But it also comes down to a very prevalent idea: that we must dedicate ourselves to this work at all times, and that joy is an afterthought, certainly not a priority.

There’s a level of perfectionism in the work that can be toxic. The reality is, there will always be more to do. There will always be more to read. There will always be more pain, more work, more need. And caring deeply about everything and everyone, you can get caught up in this unhealthy cycle of prioritizing everyone else at the expense of yourself.

This year it finally reached a point where I felt like digital activism was the only thing I really knew how to do. It eclipsed my entire identity, my entire self.

And when you determine that your only value is in what you can provide other people, you lose yourself.

After my hospitalization, I had to begin rebuilding my life. I started to wonder who I was in the absence of the work. What did I like? What did I enjoy? What interested me, excited me, energized me?

I have to wonder, how many of us working towards social justice don’t actually have answers to those questions outside of activism? Because my answers before would’ve all circled back to one thing: helping people. But if everything I do is for someone else, it can only be sustained for so long.

So I changed careers and found an unexpected joy in telling a different kind of story. I blogged when I felt called to, about what felt meaningful in the moment, instead of repeatedly opening my own wounds every week. I let myself blog about things that made me happy, too. I enlisted some help in managing my growing Facebook community, and gave myself permission to unplug.

And I started doing a heck of a lot of therapy. Because when we confuse total self-sacrifice for social justice, that’s a wound we immediately need to tend to.

I’ve started going outside. Drinking coffee. Laughing. Reading books. Letting myself get lost in articles about interior design and street style. I got a cat (he’s perfect). I meditate sometimes. I’ve started picking up the phone and calling friends. I completely overhauled my social media (I’ll write about how next week, if you’re wondering) to be a lot less triggering.

Through this process, I’ve realized that by abandoning my own happiness, I had also destroyed my capacity to meaningfully support others.

The reality is, social justice isn’t an all-or-nothing equation of either being committed or complicit, informed or uninformed. It’s all a process, and one that we can invest in while also investing in ourselves.

And if there’s no room for joy? It simply isn’t just. We all deserve to be well, to be whole. And if we don’t protect our own heart when we do this work, we deny ourselves the very thing we’re fighting for.

There are very good reasons to be angry. There are very good reasons to be furious, devastated, even unhinged in light of the world that we live in. But that makes it all the more pertinent, I think, to take care of ourselves, and to ensure that we’re prioritizing joy.

We can’t let injustice consume us to the point where we’ve lost everything that makes life meaningful and worth living.

Being joyful in the face of injustice is not a betrayal to the movement or to those who are struggling. It’s a loyalty to yourself, affirming your right — and by extension, everyone’s right — to wholeness.

Human beings need connection, fulfillment, and joy. So I ask you very sincerely: When’s the last time you gave that to yourself?

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5 Awesome, Immediate Self-Care Resources For When You Feel Like Actual Garbage

November 4, 2017November 4, 201713 Comments

This week at LQTU, I’m dialing things back a little and sharing some things that I’m a fan of.

I’m not sure if the internet is tapped out on self-care articles (I mean, how many times are we going to be told to take a bubble bath? Apparently at least a hundred times). But as someone who relies on these tools to keep my depression and OCD at bay, I personally think the world can still benefit from conversations like these.

Especially if some of those resources are cute, queer, and/or created with neuroatypical folks in mind. In my opinion, we can never get enough of those.

Lately, I’ve got some favorite self-care resources that I’ve relied on to keep myself sane. They’re sweet and simple, but more importantly, they’re effective and they’re accessible. I’m compiling them in one place, hopefully to make them easy to find and share for folks that need them.

If you’re struggling to get through this moment, this won’t magically solve all of your problems. However, it can certainly help you cope. At those moments when I’m not sure where to start, and I feel stuck and unmotivated, I like having these options available to me. Maybe you will, too.

So here are five immediate self-care resources. I’ve made sure that they’re free to use (we can’t all shell out money for a face mask, fair enough), and they don’t require a whole lot of energy to do (because when you’re depressed or anxious, it can be hard to find the spoons to do much of anything).

And, since this is a community and all, if you’ve got resources that you think are worth knowing about, drop them in the comments! That way, folks who are following along can benefit from your wisdom. I’m sure we’d all be grateful.

1. Watch these calming videos of a person cooking and dining with their cats.

Cover art for CreamHeroes Cats channel, adorable as frick.

CreamHeroes Cats (don’t ask me about the channel name, heck if I know) is one of my favorite things on the internet. That’s not hyperbole, either. It’s everything that’s good and pure about the worldwide web.

The YouTube channel is based on ASMR, so imagine really quiet and pleasant sounds, combined with adorable footage of someone assembling an aesthetically pleasing meal for both themselves and their many precious cats.

As I shared on my instagram, not only do I find these videos ridiculously calming, but my cat, Pancake, is obsessed with them, too. We cuddle and watch them together.

Whether you have it on in the background for the soothing sounds, or you’re wrapped up in a blanket and watching attentively for that oh-so-satisfying moment when seven precious kitties finally get to chow down on perfectly cut salmon… I’m pretty sure this is one of the best things the internet has given us. Bless.

2. Get a virtual animal companion designed by really smart people that know about mental health.

The free app BoosterBuddy might be one of the best self-care gifts you give yourself. Designed by mental health professionals in partnership with neuroatypical youth, this is an app that helps you create better self-care habits and routines, as well as tracking your mood and substance use, with a coping strategies library for a variety of mental health challenges.

It’s also gamified, so you earn coins as you take care of yourself, which then, in turn, allows you to buy things like berets or fanny packs to dress up your animal friend. It sounds silly, but it’s weirdly motivating?

There is an abundance of positive reviews online, many of which come from folks with all sorts of different mental illnesses and traumas. And the team behind the app is very receptive to feedback, and with each update there are new features and improvements coming directly from recommendations made by folks using the app.

While the app is designed for young adults, I actually think it’s great for anyone. And since it’s free, if you’ve got a smartphone, there’s no harm in trying it out.

3. Dive into a queer web series when you’re looking for a distraction that doesn’t require Netflix or Hulu.

From the web series Brown Girls, which you should definitely watch here.

INTO Magazine came up with a fabulous list of queer web series that I’ve kept bookmarked since it was first published. While we’ve made some significant progress in getting queer media on major networks, the web series in this list are much more diverse, and in many ways, more true to life.

Sometimes my favorite self-care is getting wrapped up in a new show, maybe falling in love with a character or a story, and eating Nutella from the jar. If that sounds like you, keep this link in your self-care toolbox (literally — make a bookmark folder with resources, it’s extremely helpful). You’ll be glad you did.

4. Walk through this step-by-step guide that’ll remind you how to take care of yourself when you’ve forgotten.

The “You Feel Like Shit: Interactive Self-Care Guide” is something I repeatedly plug on this blog. Sometimes, when we’re really freaking overwhelmed, our brains seem to shut down and we conveniently forget… I don’t know, literally everything there is to know about how to be a human?

Or at least, I do.

Sometimes we just need someone to nudge us along, offer gentle reminders to eat (and even giving us suggestions on what to eat), suggest some grounding exercises, or give us permission to take a nap.

The guide helps you assess what you need and makes practical suggestions on how to feel better, keeping in mind what you’re able to do in that moment and what you’re not.

I often challenge folks to keep this in their bookmark bar, and use it frequently. Self-care is a skill, and like any other skill on the planet, requires a lot of practice. So think of this guide as a simple way to practice.

5. Listen to these comedians laugh about mental illness because sometimes you have to laugh in order not to cry.

I’ve gotten pretty into this podcast recently, fittingly called The Hilarious World of Depression, where comedians and artists share their mental health journeys in a funny, sometimes painful, and super engaging way.

When I’m dealing with my own shit, I often find it validating to hear about what other folks have been through, reminding me that (1) I’m absolutely not alone, and (2) many folks, some quite brilliant actually, have lived through the same or similar struggles.

That affirmation can be so powerful, and for me, it’s a necessary part of taking care of myself.

One thing I like to do is to have this podcast going while I take a long, warm shower (this wouldn’t be a real self-care article if there weren’t some mention of a bath or shower, right?). If I have enough energy, sometimes it’s also nice to take a walk while I’m listening, to grab a latte or just sit in the park.

The nice thing about finding a podcast like this is that you don’t actually have to do anything other than turn it on. So if you’re just a pile of sad on your apartment floor, barely keeping it together (been there, done that), this can still be an option for you.

One last thing, friends…

As always, every single human is different! Our needs, our wants, our triggers — none of us are exactly alike. Which means that the resources here may not be applicable or helpful to you.

The only way to know for sure that something here will be helpful is to use your best judgment, and try things out!

I’ve got some additional articles about self-care, if this is a topic that you like:

I’d also be remiss if I didn’t mention that, if you find yourself needing a lot of support or struggling to find what works, you might want to connect with a therapist. I started using Talkspace recently (I wrote all about it, and online therapy generally, a couple of weeks back in this article), and having that support has made a huge difference in my day-to-day life.

If you’re thinking about online therapy in particular, I asked the folks at Talkspace if there was something I could offer readers. Long story short, signing up with Talkspace using this link gets you fifty dollars off, which is an A+ deal for folks who are on the fence. And I also get a referral bonus, which is nice, because if you’ve followed this blog for any amount of time, you know that I need a lot of therapy, haha.

More importantly, though, I want you to get the care that you need — there’s a whole list of free crisis resources available at this link. There are so many options out there! Don’t hesitate to reach out if you need to.

Happy self-caring! Whether it’s dining with cats or an interactive guide, I hope you’re able to find what works best for you.

Help keep this blog free, accessible, and queer as hell!

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Self-Care Tips For Folks Who Struggle With Codependency

December 22, 2015August 11, 201711 Comments

Please note that I am not a mental health professional – just someone with a hell of a lot of lived experience – and this advice should never act as a substitute for professional medical advice.

I put every egg I had into one basket: My tumultuous relationship.

My Struggles With Codependency

I’ve never talked about this publicly before – maybe because it’s just so highly stigmatized in our society – but I have struggled throughout my life with entering into codependent relationships.

Codependency has been defined a lot of different ways (and often in ways that further stigmatize people with mental health struggles).

I prefer to define it as a relationship in which a partner becomes a substitute for healthier coping strategies. By being an individual’s sole source of support and caregiving, they interfere with their partner’s ability to be self-reliant and adaptive in the face of stress.

It creates a dysfunctional dynamic in which one partner is seen as “rescuing” the other partner. Love between those partners ultimately becomes defined on the basis of either providing or receiving assistance/support. Psychology Today has a great article about it if you want more information.

My therapist once described it very simply as “putting all your eggs in one basket.”

When I was sixteen and struggling with bipolar disorder and anxiety, I put every egg I had into one basket – a tumultuous relationship with a boy I went to high school with.

My (untreated, undiagnosed) mental illness was running rampant in my life. I was experiencing extreme highs and lows, dissociation, panic attacks, self-harm, and suicidality.

And descending from the heavens, in my mind, was this guy who loved me despite it all and carried me through.

I not only perceived him as being the one who saved me from myself, but I saw him as loving me when I was inherently unlovable. This created a dysfunctional dynamic in which I relied on him to help me adapt to my illness, rather than seeking out adequate treatment, expanding my support networks, developing new coping strategies, and creating a practice of self-care.

If I was depressed, anxious, upset, you name it – I was calling him with the expectation that, no matter where he was or what he was doing, he would talk me through it. I became so dependent on him that I didn’t know how to survive without him.

Similarly, he also struggled with depression, and sometimes these roles would shift. I would become his one and only support. I would drop everything to be there for him. I would sacrifice my own sanity just to give him something or someone to lean on.

At some point or another, I realized that I had lost touch with nearly every friend I had because I was so invested in this one relationship. And worse yet – when I realized this, it hardly seemed to matter.

And thus our unsustainable, chaotic relationship became both our saving grace and the very thing that drove us mad. Because without adequate coping strategies and resilience, the burden was placed on our relationship.

Towards the end of our relationship – an end that we both could see coming from a mile away – he told me that he had considered, many times, breaking up with me, but felt that he couldn’t.

When asked why, he simply said, “I couldn’t break up with you. You would go off the deep end.”

That was my wake up call. I ended the relationship immediately, never looking back, and I made a promise to myself: Never again did I want to be in a relationship in which my partner felt manipulated, unintentionally or otherwise, into staying with me out of fear that I could not survive without them.

I’m not ashamed to say that codependency is something that I struggled with and, at times, still do. It makes perfect sense that, in the face of trauma and difficulty, I adapted the only way I knew how. It’s completely understandable; I have a lot of compassion for myself in this way.

But now that I know better, I work diligently to ensure that my relationships are healthy, and that I’m able to take care of myself instead of using my relationships to avoid confronting my mental illnesses.

By no means should we shame ourselves for the coping strategies we created when we didn’t know better – every one of us, especially those of us with trauma, has created maladaptive ways of dealing with stress.

But we owe it to ourselves and the folks that we love to work on it, especially because codependency can do real harm to both ourselves and our partners (and some of these relationships can become abusive – a real risk that we must be honest with ourselves about and be accountable for).

For me, my healing process began with self-care.

How Self-Care Helped Me Shift Away From Codependency

A practice of self-care can be absolutely radical for folks who struggle with codependency as their coping strategy. The idea that we can rely on ourselves to deal with stress and trauma runs completely counter to everything we’ve learned to do over the years.

In my community, we talk about a “radical practice of self-care.” It’s the idea that an intentional effort to nurture and affirm ourselves can be immensely helpful for our mental health, transformative in a world that tells us that putting ourselves first is a selfish act, and psychologically necessary as we endure the injustices of this world.

It’s pretty fucking awesome if you ask me.

But too often, we don’t acknowledge that for some of us, self-care is not only radical – it’s actually tremendously difficult and even painful if our only coping strategy involves, quite literally, the opposite of self-care.

For folks who struggle with codependency, I want to acknowledge and validate that this shit is hard for us. Self-care goes against everything we know.

So let me say it loud and clear: I get it. Codependency comes from a place of hurt and fear. Carrying that around day in and day out is not easy. And so I validate that, completely.

It’s not just about learning to take care of ourselves. It’s not just about reading a good book when we’re sad, or taking a walk to clear our heads. For us, dealing with stress is never that simple.

Self-care for people with codependent patterns is also about unlearning these maladaptive behaviors that, for many of us, have developed over the course of years and even decades.

These coping mechanisms can be so ingrained that it makes us behave and react in ways that we find difficult and even impossible to control. For us, the stakes with self-care are much, much higher.

If this is your struggle, I’m here to say that I totally know those feelings. And I want this conversation to be a safe space in which I can encourage you to take baby steps towards shifting away from codependency and, instead, developing a practice of self-care that can work for you.

Self-care has helped to empower me to take control over my own mental health, my own happiness, and begin to find new tools to call upon when I’m encountering a stressor in my life. It’s helped to bring more balance into both my own life and into my relationships.

And best of all, it’s helped me to feel confident that I can survive on my own. My well-being no longer depends on whether or not someone is there to support me or rescue me. I have been able to let go of the fear that everything will fall apart if my partner isn’t there.

That peace of mind – the assurance that I will be okay – is the reason why I believe that we need conversations like this. No one should have to live with the absolute terror that their world will fall apart unless that certain someone is there to take care of them.

You can take care of you. And while friends, partners, family, and community can be a part of that care, they aren’t the only tool that you have. It’s empowering to know that you are in the driver’s seat of your own healing.

My Self-Care Tips For Folks Struggling With Codependency

This is, of course, just the beginning of a larger conversation. But I want to offer some quick tips that you can walk away with, right now, to begin your practice of self-care.

1. Seek out a therapist.

I realize that this isn’t accessible to everyone, but if it’s possible, a counselor or therapist can be absolutely invaluable in helping you to cultivate resilience as you unlearn codependency.

2. Bookmark this self-care guide and USE IT.

If you get nothing else from the article but this link, I’ll still be happy.

I love this guide because it feels conversational. It’s exactly like having a friend or partner there to walk you through what you need to do to be well, except it requires no one but yourself to actually use.

It’s basically an interactive quiz that gives you advice on how to react to stress. By using it often, you gradually learn healthy ways to respond when you are struggling with a trigger or episode.

As far as I know, the only time it involves another person is if you indicate that you are lonely, in which it encourages you to reach out. All the other advice can be put into motion on your own. This is great for those of us who are working towards being more self-reliant.

I keep it in my bookmark tabs so I see it every time I open my browser. And I use it. Often. Like, literally every time I’m upset.

3. Create a Self-Care First Aid Kit

I encourage anyone, codependent or otherwise, to get an old box or container of some kind and put together a “feel good” kit for those inevitable shit days.

Some suggestions on what you could include: A bottle of your favorite scented lotion or bath product to lather up with, a favorite upbeat album to dance to, a favorite movie with a bag of microwavable popcorn, a stuffed animal to cuddle with when it gets rough, a book that makes you laugh when you read it, a box of tissues for when you’re crying, a super soft pair of socks that make you feel cozy, a candle or incense you could light, a crisis hotline number if you feel you might hurt yourself (even if you don’t think you’ll need it, please include it), and a list of phone numbers for three friends or family members that you can call (not including the partner or individual you have a dependent relationship with).

You don’t have to go out and buy these things – they can be items you already have on hand or you can ask if any friends have items they might donate. The idea is that if you keep these things in one place, they’ll be easy to access and you’ll be more likely to use them.

4. Seek Out More Resources On Self-Care

I personally believe that you can never have too many articles, print-offs, and videos on self-care. The more ideas and suggestions, the better!

I wrote another guide that talks about self-care for folks with anxiety, which included my favorite video on self-care by my lovely friend Melissa Fabello (seriously, watch the video, it’s required). Everyday Feminism has another great self-care guide if you’re looking for more general guidance.

If you struggle with mental illness or with your mental health in general, print off this list of affirmations. I wrote them just for you and I want you to read them. Often.

Lastly, there are entire communities online dedicated to radical self-care. Some are specific to fat folks, queer folks, people of color (fun fact: radical self-care originated from women activists of color), etc etc.

My favorite place to find these communities happens to be on Tumblr, but you can find them on many of your favorite platforms. Don’t be afraid to investigate and find a community that works for you!

5. Realize That Unlearning This Takes Time

Be gentle with yourself. For many, codependency emerged as a survival strategy in the face of neglect, trauma, or illness. It is important to be compassionate with yourself and honor the journey you are on, however slow the pace may be.

It is a tremendous thing to be self-aware in the face of codependent behaviors, and to choose another path. That is an incredibly brave thing to do.

I believe in you and I’m proud of you. Please know that healing from the trauma that comes with codependency is not only possible – but it’s something that you are absolutely worthy and deserving of.

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A Guide to Self-Care for People with Anxiety

February 13, 2015August 11, 20179 Comments

Illustration by Jessica Krcmarik.

[The image features a metal case, presumably a first aid kit, with the words “SELF CARE” on top.]

Holy anxiety, batman. If there’s one thing readers want to hear more about, it’s my experiences with anxiety — namely, how I cope with it. It seems like a lot of us are still trying to navigate this tricky condition.

Therapy and medication can help, but a lot of how I manage my anxiety is based on a regular, consistent practice of self-care.

I think that self-care — defined as intentional actions taken to improve one’s sense of well-being — has made a significant difference in my overall mood, and has been especially helpful in dealing with my anxiety.

While the ups and downs that come with anxiety are not always within our control, there are a lot of things we can do to impact our mood and make the wave a little easier to ride. It’s not about getting rid of anxiety altogether — it’s about changing the way we respond to anxiety to lessen the impact.

So when I start to feel anxious, here’s what I do, step by step:

Step 1: ENGAGE with what’s making you anxious.

Okay, so your gut is probably telling you to run for the hills. Engaging with what’s making you anxious is probably the LAST thing you want to do. I know that my personal tendency is to avoid what makes me anxious.

But often times, we need to engage with our anxiety, because avoidance can make it worse.

A great way to do this is to write down what’s making you anxious in one column, and on the other column, write one thing you could do to make this situation less stressful or more manageable.

Here’s an example:

I’m anxious about writing my annotations paper.

– I could read over the handouts to get a better idea of how to complete the assignment.

I’m anxious about taking the train to Walnut Creek.

– I could listen to music on the train or ask a friend to go with me.

Most of the time, the steps I come up with are reasonable and helpful. Part of what makes me freak out is feeling that I have no control or ability to impact the situation — but when I write down steps that I can take, I feel as though I have a little more agency.

But if there’s a problem and I can’t figure out any steps to take, I know that it’s probably time to seek out a therapist, counselor, healer, or trusted friend to brainstorm some solutions.

Once I’ve written out what’s making me anxious and I’ve come up with one idea that could, at the very least, make things a little easier, I take my notebook and I put it aside. I then move onto the next step.

Step 2: DISTRACT yourself and give yourself a break.

For me, I know that once I’ve engaged with my anxiety, I need a break so I can steady myself. Once I’ve put the notebook on my bookshelf, I start looking for some healthy distractions to stabilize my mood.

What works for me may be different than what works for you. I like to watch something that will make me laugh on Netflix. I also like to play Nintendo, particularly games that are less action-based and aren’t particularly demanding (in case you’re wondering, this includes Mario Party, Animal Crossing, and a variety of puzzle games). I like to read a fantasy novel, or color in a coloring book, or bake a new recipe.

My favorite distractions will transport me to a new reality (television, video games, books), particularly if it involves roleplaying (which is why I pick up the Nintendo most often). I especially like distractions that utilize my imagination because they seem to distract me the most.

The key is to find things that are distracting without any triggers. I find that the internet is full of triggers for me, so I tend to avoid it when I’m taking care of myself. We should always be looking for healthy distractions — activities that bring you down a notch — instead of unhealthy distractions, which may numb you for a moment but create more stress or consequences down the line.

Once I’m distracted and feeling less frazzled, I go onto the next step…

Step 3: RELAX in a calming environment.

Hold on. What’s the difference between a distraction and something that relaxes? Distractions are things that take me out of my head, out of my body, and neutralize my mood. Relaxing, on the other hand, will place me back in my body, and help me to feel good again.

After I’ve distracted myself enough, I seek out a relaxing activity that engages my body. For some folks, it’s a guided meditation while they’re laying in bed, and for others, it’s a stroll through their favorite bookstore or park.

Visualize a place that makes you feel safe, and imagine something soothing that you could do in that space. Find something that makes your body feel less heavy — something that involves good smells, good tastes, good feelings.

Decide if that place is indoors or outdoors, at home or away. Decide if it involves people or if it’s something you do by yourself.

I’ve learned overtime that my safe space is a hot shower, maybe with cinnamon incense burning or my favorite soap from LUSH.

Why distract before relaxing? If I’m too anxious and I just jump in the shower, I spend more time thinking about what I’m anxious about than actually relaxing in the space. I need to bring the stakes down a little bit before I can actually relax. Distractions get me to a more neutral place so I can actually relax when it’s time to do so.

Your self-care regimen will probably look different from mine. But once you figure out what distracts you and what relaxes you, be sure to write it down to remember later on.

Step 4: If needed, REACH OUT for support.

If you haven’t already, it might be a good idea to seek out support from a friend, a loved one, a therapist, a healer. Simply going it alone is not always an effective way of caring for ourselves, and we often need the support of others to manage our anxiety.

When you’re asking for someone’s support or help, I recommend being upfront and using an “I feel and I need” statement to directly communicate your needs.

For example:

I felt so anxious earlier, and I need someone to listen. Can we talk?

I feel so paranoid right now, and I might need a new dose on this medication. Can we make an appointment?

I feel really stressed about this assignment and need some clarity. Can you help me understand it better?

I feel depressed, and I might need a therapist. Can you recommend one?

Articulating what you’re feeling, what you need, and a concrete step that you can take together can help make the conversation a productive one. Remember that people are not mind-readers, and the best way to getting what you need is to ask for it.

By asking the person if they can help, you also ensure that they are not taking on a stress that they can’t handle. You’re giving them permission to opt in, or opt out.

If you aren’t sure what you’re feeling or what you need, you can also say so. “I’m not sure what I’m feeling right now and I’m not sure what I need right now, but I thought that we could talk.” We can’t always articulate our anxiety, but talking through it with someone can still be helpful.

After I’ve gotten some support, I move onto the last step.

Step 5: REVISIT your list.

Remember the list of stressful stuff that we created at Step 1? When you’re able to, it’s a good idea to return to that list.

Sometimes anxiety comes from feeling overwhelmed, so commit to doing just one, maybe two things on that list. I recommend starting with the easiest thing on the list to get you going. Sometimes starting is the hardest part.

It’s important to take things one step at a time. Commit to just a few steps, and see what happens. You may find that after you get going, you feel motivated to take on more. That’s great! But if not, doing just one or two things at a time will hopefully lessen the anxiety that you felt in the beginning.

* * *

A lot of folks think of self-care as a way of dealing with stress after we’ve reached our limit. However, I disagree. It should not be exclusively a crisis resource, but something that we practice regularly. I do a little distracting and relaxing every single day. I set aside an hour or so to make sure that I’m taking care of myself.

If you’re interested in more about self-care, check out this fantastic video by my good friend Melissa Fabello:

If you don’t have the time, make the time. You wouldn’t wait until your house is flooded before fixing a simple leak, right?

Our bodies and our minds undergo a lot of wear and tear, because life, my friends, can be very stressful. So do the maintenance instead of waiting for life to blow up in your face; nurture yourself and care for yourself each and every day.

Why? Because you, without a doubt, are worth it.