Growing Human(kind)ness by Karly Randolph Pitman

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How to free yourself from self blame (especially if you’re an HSP)

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In this human life, we all hurt at times. This is part of our shared, common humanity.

And yet some of us take this pain “on” at a very deep level, blaming ourselves for it. Instead of viewing pain as something we share as human beings, we take our pain personally, as if it’s our fault.

This belief can appear in our lives in several ways:

  • Feeling ashamed of our wounds.
  • Judging our pain.
  • Blaming ourselves for being “too sensitive,” for getting hurt in the first place.
  • Turning our spiritual ideals into weapons – where we tell ourselves if only we were more spiritual we’d be detached, impenetrable to hurt.
  • Feeling ashamed about how we coped with our pain. I particularly see this in those who loathe their overweight bodies. They hate the fact that they coped with their pain with food. This implies a “should” that they should’ve been able to handle their pain differently. And so their dear bodies become the scapegoat for their dislike of their vulnerability – and sensitivity – itself.
  • Blaming ourselves for our conditioning, for the early experiences that shaped us.
  • Judging ourselves for not doing better in the present – for the fact that our wounds still effect us.

To counter this, we can develop all sorts of coping strategies. We may try to control the pain we carry inside and “white knuckle” it. We may try to armor ourselves so that we never get hurt again. We may stuff and suppress our feelings and numb ourselves so that we don’t feel, period. We may bury our sensitivity.

Of course, these coping strategies hurt our tender hearts, and aren’t effective. So we may reach a point in our lives where we want to shift out of them. (If you’re reading this article, I’m guessing you’re in this place.) And yet to change these habits we must change how we relate to our pain. One way we do this is by healing our pattern of self blame.

The origins of self blame

The belief that it’s my fault, that I’m bad, and that’s the reason that bad things happen to me are the beliefs of a small child – a tender child who just wants to be loved. When the child gets hurt, when bad things happen, the child thinks, “I must’ve caused this somehow.” And sadly, sometimes that message is conveyed by our culture, families, or loved ones.

A highly sensitive person is much more porous with these messages – they sense and perceive them more easily than others, and can pick them up and take them as their “own.” An HSP is also highly conscientious. So they may internalize these messages more strongly than someone who isn’t so sensitive.

As we grow, we may carry these beliefs with us and internalize them. They run underground and become a part of the air we breathe. They’re unconscious – we may not even see their workings. But we feel their effects. We look at our lives through these wounded, young child eyes. In that child’s world, pain = I’m doing it wrong. Pain = I’m bad. Pain = I’m unlovable. Pain = I’m responsible.

Foul frustration and self attack

This is where self blame really kicks in.

According to one of my mentors, developmental psychologist Dr. Gordon Neufeld, when too many things aren’t working in our lives, the frustration and pain can build inside our bodies and become “foul.” Because foul frustration has a lot of energy and intensity to it, and because it has to move, unprocessed foul frustration will seek two outlets:  either we attack others, or we attack ourselves.

In my experience, most HSPs attack themselves.

This is what self attack looks like:

  • Self blame – At some unconscious level, we think that we must be so bad, terrible, unlovable, wrong. We blame ourselves when anything goes wrong – even when other people are the ones acting out their pain.
  • Bingeing or overeating can be a form of self attack. When you’re in this space, you’re bingeing almost as punishment. You may be telling yourself things like, “I’m such a screwed up mess.”
  • Any punishing addictive behavior.
  • Cutting, hitting yourself, or calling yourself names.
  • Feeling like you don’t want to be here anymore or telling yourself things like, “I wish I was never born!”

Because self attack can feel scary and intense, learning about foul frustration is soothing and normalizing. We can find a bit of space when we’re feeling this way and recognize – oh, I’m attacking myself. Oh, right, this is foul frustration. Ah, deep, deep breath. We can recognize self attack for what it is:  a sign that too many things are not working.

Not that there’s something so terribly wrong with us.

Healing self blame

We heal this pattern of self blame in two ways:

1. By setting an emotional boundary around what is ours and what is not ours.

Most people who are highly sensitive tend to be overresponsible. They tend to take responsibility for things that aren’t theirs – like the fact that they were hurt, the feelings and experiences of others, or even for life’s very imperfection!

This feeling of guilt, shame, of “it’s all my fault” is an illusion. It’s a veil and is not true. I know at a feeling level, it feels true. It lives in our emotions, in our thoughts, in our beliefs, and carries over into our experiences. But what if it’s not true?

The path to healing is a shedding of what is not ours – all the beliefs about the many things that we felt should’ve been in our control – and therefore, our responsibility. As we release the illusion of control and responsibility, we feel more grounded, centered, and less burdened.

2. By grieving our pain.

The path out of foul frustration is counterintuitive:  when we bump up against something we can’t change, we need to grieve. Grieving is what metabolizes foul frustration. This deep acceptance is how we soften the habit of blaming ourselves, or blaming others.

Your pain is not your fault. The fact that you were hurt is not your fault. A Sufi teaching put it this way:

Overcome any bitterness that may have come
because you were not up to the magnitude of the pain
that was entrusted to you.
Like the Mother of the World,
Who carries the pain of the world in her heart,
Each one of us is part of her heart,
And therefore endowed
With a certain measure of cosmic pain.  

My heart weeps when I tell myself, “precious child, it’s okay – you didn’t do anything wrong. You were simply ‘not up to the magnitude of the pain that was entrusted to you.'” I feel a release of all the “shoulds” and how I shouldn’t have gotten hurt.

When I simply accept that it did hurt – and stop the endless quest for how I should’ve been or done differently  – I find this very pure form of grief. The way out of self blame is this tender, acceptance, this openhearted allowing. To grieve what we wish were different. Dr. Neufeld describes it this way:  “we become changed by what we cannot change.”

Sometimes life is painful, and we cry “uncle.”

Sometimes we just get through and survive.

And sometimes the way we get through brings some scar tissue….

Beloved, do not make war against your own heart. Do not judge yourself for bearing scars.

Forgive your wounds.

Have mercy.

Release the guilt and shame that says it’s all your fault.

Release the belief that you’re the only one who’s been hurt.

Love yourself fully – even with your wounds, even with your broken heart, even with the patterns and habits and conditioning that arose from those wounds.

Thriving as a sensitive being

If you’re wanting more support to thrive as a sensitive being, my dear friend Fiona Moore, spiritual teacher and healer, and I are hosting a call in September.

In the call, you’ll learn:

  • how to set energetic boundaries (separate what is “yours” from what is someone else’s)
  • how to modulate your sensitivity
  • how to utilize the strengths of your sensitivity
  • how to thrive as an HSP (highly sensitive person) or empath

The call is free, but you’ll need to register for the call here.

Wanting more hands on help?

If you liked this post, you may also like these articles:

Which program is right for me?

If you’d like help in loving yourself unconditionally – finding forgiveness, releasing shame, and healing beliefs that say, “It’s all my fault,” you may like Heal Overeating:  Untangled. This 12 session audio program can help you heal the roots of binge eating, overeating and emotional eating. Our most popular program, women say it’s a “sacred healing space” that they listen to over and over……

Photo credit: Yen.® / Foter / CC BY-NC-SA

Go from “knowing” to “doing” with compassion

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The “how” of change

Karly was asked on one of her recent Heal Overeating: Untangled support calls how to get from, “I should do x,y,z, because that would be smart, and benefit me,” to actually doing x,y,z … to making changes. This is a tremendously important question, and it is one that many of us have struggled with in our lives. We intellectually understand the benefit of many practices, be they for self-care, weight loss, time management, etc. Yet, how can we move from the space of intellectual understanding to practice and action?

“The first thing is how much we need compassion. Because it is so easy to read something in a book and to intellectually get what we need to be doing and putting it into practice is a completely different animal, isn’t it? I hope that this very dilemma that we find ourselves with, that dilemma of the effort and the challenge it might take to put into practice; I hope that really helps you befriend your tender human self.

A lot of us human beings, we tend to be really hard on ourselves. I think those of us who struggle with food, we tend to be extra-hard on ourselves; we tend to be people who have really tried to get our ‘stuff’ together.

If there’s anything that food has taught me, is it’s taught me that getting it ‘more together’ is not what my heart is really, really needing. That’s what really kept me stuck in food for so long. I kept trying to control it. I kept trying to just push myself harder. I thought, ‘Okay. Tomorrow, I’m just going to really get it together.’ I am constantly humbled by how much my intention to finally get my life together once and for all … how that’s really not what’s it’s about.

What I mean by this is — I’m not saying we should just give up, I’m not saying we should just go to apathy, because that can be even just as painful. What I’m saying is this: Rather than looking at this as, ‘How do I actually do it?’ and approaching ourselves with all that frustration, I invite you to look at how you relate to it.

One of the most profound teachings that I have heard in the last couple of years that has really helped me and that I talk a lot about (it’s the whole foundation for the new ‘Untangled’ workbook), is this: It doesn’t matter what is going on in your outside life, whether it’s the sugar, whether it’s emotional eating, whether it’s overeating, whether it’s binge eating, whether it’s dealing with weight; it doesn’t matter what it is. It’s not so much as what you’re coping with as how you relate to it. That’s what your heart most truly wants, is to have a kind relationship, with that thing that you’re struggling with.

I’m going to do a little bow to my teacher, Mark Silver, who really finally put that into words — he’s the one that really made that light bulb go on for me. How are you relating to your own frustration about your ‘challenges with changing?’ When I say that right here in this call, I can feel my whole heart; my body just softened. Oh, my goodness. Just this morning, I was feeling this in my own life, like, ‘Why aren’t I more together?’

When we stop judging ourselves and relate kindly to it, space opens up.

And with that space, it opens up opportunity and creativity. It opens up our minds to new solutions we may not have thought of before. It’s like this whole other feeling arises, where we’re more connected to wisdom, opportunity, and possibility.

We can’t think our way into solutions. I’ve been telling myself that over and over lately, because my mind will start churning about some problem in my life and I’ll start thinking, thinking and planning, planning, and then it’s always this constant reminder, ‘Karly. Thinking is not going to solve this for you.’ I’m not saying that all thought is wrong; no thought can be beautiful, but when my mind is churning and my monkey mind is going, ‘blah, blah, blah,’ that’s not the space that’s going to solve my problem.

It is by dropping into this space of relationship like, ‘Okay. How am I relating? How can I be kinder?’ Then I’m more apt to connect to truly helpful thoughts, rather than just the worries, and anxieties, and fear-driven jumbles in my mind.”

Another tool that Karly mentions soon after in the call is that of support, or what Karly often calls, “coming alongside yourself.”In coming alongside ourselves, we offer ourselves a helping hand, a kind word, and the courage to reach out to others for help as well.This practice also helps us put our intellectual understandings of change into action.

Wanting more hands on help:

Photo credit: AndYaDontStop / Foter.com / CC BY

The alchemy of self acceptance – how acceptance makes change possible

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I often talk about how you can change your relationship with sugar through loving relationship itself:  kindness, compassion, connection, and acceptance. Many people email or ask me, “But how? How does being accepting or kind to myself help me change how I eat?”

It’s a great question! In this post, I’m going to focus on self acceptance, and how self acceptance fuels growth, healing and change.

What acceptance isn’t

When I first learned about “acceptance,” I felt skeptical and resistant. I thought acceptance meant agreement – as in, “I agree with this and I’m okay with it.” So how could I accept/find agreement with things like bingeing, gorging on sugar, overeating, judging myself and more – habits that were obviously leading to tremendous suffering in my life? And if I did accept them as “okay,” then wouldn’t accepting these habits keep me further entrenched in them? Wouldn’t it be a form of resignation – or permission?

After many years of studying and practicing acceptance, I’ve come to see that acceptance isn’t any of these things. Likewise, it’s not a value judgment of good (or bad.)

What acceptance is

Acceptance is merely an acknowledgment of what is – of what you’re experiencing in any given moment.

Let’s make this tangible. Imagine that you find yourself craving food – or following that craving and overeating. In that moment, what are you experiencing? What are the feelings, emotions, needs and sensations that are arising in your body?

Perhaps you’re feeling angry, or sad, or afraid. Perhaps you’re believing things like, “I’m powerless,” “I’m a flawed mess,” or “I should’ve been in more control.” Perhaps you’re telling yourself that you shouldn’t be feeling/reacting/thinking this way.

How acceptance stops the cycle of self punishment

These are all subtle forms of blame and judgment. When you tell yourself I shouldn’t be XYZ, you’re not allowing the truth of your experience to be – which is that you are craving food; that you are feeling angry, sad or afraid. This judgment tends to spiral, proliferate and grow.

Acceptance is what stops the cycle. It’s the doorway out.

Rather than judging ourselves for what’s going on inside, or telling ourselves we shouldn’t be feeling this or wanting that, acceptance is a gentle nod of, “Yes, this is how it is for me right now.” It’s making space for all our feelings, all our emotions, all our longings and needs, all our experiences – for the full width and breadth of the human experience.

“I consent.”

Acceptance is a powerful form of surrender:  an opening to what is and not what we wish were true. To quote The Beatles, acceptance is “letting it be.” Father Thomas Keating describes acceptance as saying, “I consent” or “This, too.” Yes to this, and yes to this, and yes to this….

Whew – it’s radical, isn’t it? It’s a dying to self – dying to all the ways our minds say “But it should be _____!” … dying to all the ways our minds say that we, life or others should be different. (Yes, this can feel like annihilation!)

It can take a while to get to acceptance – it took me a decade of fighting to surrender. At first, all I could see with acceptance was loss – the loss of what I wanted, imagined, or wished were different. I didn’t realize that, yes, while there’s loss in acceptance – the loss of the way we think things should be – there’s also a tremendous gain:  the freedom to feel at peace with what is.

When we practice acceptance, a few things happen:

1. Space opens up. When the heart and mind feel safe – not judged or shamed – they can open. Rather than moving into self protection and shutting down from self judgment, there’s space for curiousity and openness. We can slow down and gently inquire, “What’s really going on here?”

This soft touch of curiosity invites opening:  let’s see what’s here. We develop an understanding for why we’re overeating, or why we’re lashing out at a loved one, or why we’re judging our sadness….

2. We unhook from the idea that we’re a “flawed, bad self.”

Rather than trying so hard to defend ourselves so we look good – or scrambling to hide our “flaws” – we relax into our own imperfection. Our self esteem isn’t dependent on being the best or on being “good” all the time. Ah, the pressure to be perfect softens!

We can look at the truth of our experience and accept it without falling to pieces and thinking we’re a flawed mess. There’s room for the entire width and breadth of our human experience – the “good,” the “bad” and the “ugly.”

Likewise, our identity isn’t caught up with trying to be a “good self who doesn’t make any mistakes.” (Can you feel the tight, cramped ouch of trying to be that person?) Because we accept all our many “selves” and aren’t so identified with them, changing no longer feels like a rejection of the self. We can change and find ways of acting that better meet our needs.

3. We forgive ourselves and others, finding self compassion.

Acceptance naturally leads to compassion – an understanding of our interdependence, and the 10,000 factors that influence our day to day experience, emotions, thoughts and beliefs. Rather than shaming or judging ourselves for our conditioning – those factors that have shaped our personality and development – we move to care for these hurt parts with wise, appropriate action.

And rather than shaming or judging others for the conditioning that shaped their personality – and therefore ours –  we find more levity and space to see that they, too, are doing the best they can.

3. We don’t make ourselves wrong for feeling however we’re feeling. There is tremendous freedom in this. On a physical level, acceptance feels like a giant softening. For me, I experience this softening in my belly, jaw, and neck/shoulders, as these are the places where I hold onto the tension of “This shouldn’t be this way.”

As this tension leaves the body, you may feel a soft, relaxed warmth in the belly – similar to the positive, warm sensations that you may feel after sex/orgasm, while nursing a baby, or during a time of loving, positive connection. (In writing these examples, I’m wondering if acceptance releases endorphins or some of the feel good hormones, like oxytocin (the love hormone), as sex and breastfeeding can.) In a word, it feels really, really good!

4. New options open up. As you move out of this painful, tight, cramped space of judgment – where it’s hard to make any wise decision, as you’re feeling too hooked – and you move into this warm, relaxed field of acceptance, you move into possibility. Suddenly, things don’t feel so rigid, tight or impossible.

So rather than doing the same thing over and over – and getting stuck in the same ruts – you realize there are 10,000 ways to respond….and lo and behold, you do something different.

You put the fork down, you question the impulse for the gallon of ice cream, you leave the room when you would’ve fueled the argument. You pause. You self soothe your anxiety rather than acting on it. You respond, rather than react.

You stop walking into the same pothole. You adapt. You change. You grow. You do one thing different.

You realize that the story of, “I can’t change,” is not true. Baby step by baby step, you grow.

 

 

 

The healing power of loving your overeating self

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What if your “overeating self” had wisdom to share?

In this month and week of love, I’ve been thinking about unconditional love, and what it would mean to love every part of ourselves – including those parts that we most dislike. Yes, this includes the overeating, bingeing, or sugar addicted self.

If you’re anything like me, loving these messy, messy parts may be some of the most healing – and challenging work – that we do. Because loving the parts of us that we think are bad, wrong, or “shouldn’t” be there goes against all human nature. And because of this, it is a powerful act of forgiveness, mercy, and love.

So this Valentine’s Day, this is the question I offer to you:  What would it mean to open your heart to all of you – including your overeating self? I know this sounds painful, but there’s a hidden promise. The mystery of this journey is that in forgiving, loving and understanding your overeating self – the parts of you that feel broken – you find, paradoxically, wholeness.

For more on the how of this, enjoy this excerpt from the new Heal Overeating:  Untangled workbook on loving the overeating self.

The deepest pain of overeating

The deepest pain and suffering is not your eating habits or even your body itself. The deepest pain is the mental anguish – the shame, regret, and anxiety – you feel about how you eat and what you look like. It’s what your body, the food, or your eating habits represent that causes the pain. I love how Irish poet and writer John O’’ Donohue says this: “ “Our bodies know they belong; it is our minds that make our lives so homeless.””

And yet this is hard to see. We look at our bodies – and if they’’re not the weight we want them to be – we really, truly think they are the problem. Same with habits like overeating – especially if it’’s causing some havoc in our lives. So we focus on eradicating what we believe to be the “source” of our suffering – our eating habits or the body itself. We try to lose weight, change how we eat, and do better. But it doesn’’t work, because the source of suffering is not in the food or the body.

The source of suffering is our minds. We suffer because of how we judge ourselves.

This self attack is a form of war. When I was overeating, I looked at my current, overeating, overweight self as “bad,” and the future me –- the me who finally had all her stuff together in food, weight, and life –- as “good.” I was always trying to move from bad to good, but I never “arrived.” All this did was exhaust me from trying.

I’’d created a battle inside, a giant split, where my good self was fighting against my bad self. My energy was consumed by it. Worse, I’’d cut myself off from love, from the very source of healing itself.

The wisdom of your overeating self

By calling my overeating, bingeing, bulimic, and sugar addicted self wrong, I was telling myself that “who I am can’t be trusted.” I didn’t trust the part of me that wanted to overeat.

But here’’s where it gets really interesting:  this part of me, far from being untrustable, had a lot of wisdom – yes, wisdom. I kept trying to shut this wisdom up by “shutting up” my overeating. But it was like trying to dam a river. This deeper, wiser part of me would not be silenced. Thank God.

When I got quiet and asked my overeating self, “Sweetheart, what’s wrong?” this is what she told me:

  • I feel lonely and disconnected. I want friends who know how to listen.
  • I want to play.
  •  I need rest. Why do you push me so hard?
  • Stop trying to make me perfect.
  • Stop minimizing my feelings. Stop making me wrong for feeling what I’m feeling.
  •  I want to say no. If you don’t let me say no with my voice, I’ll say no with a candy bar. I’ll say no by eating a truckload of @*($!^!P#* candy bars.
  • You will never meet everyone’s approval. Stop trying.
  • You will never make people who don’t like you, like you. Stop trying.
  • You will never please the hypercritical people in your life. Stop trying.
  • Feed me when I’m hungry. Please stop trying to eat like a bird. You’re not one. Embrace my appetite. I have a hearty one.
  • It is not my job to feel other people’s feelings for them.
  • I want to love what I love. I want to be my own person.

She’’s not my enemy, she’’s my ally. She points out all my unmet needs, all the ways I don’’t validate my basic needs and feelings and then use food to care for the pain of my void. (And for this, my overeating self plays the “bad guy” in my life, the part of me I’’ve disliked the most…. Hmmm.)

Now I invite you to try this exercise for yourself. If your overeating self had a voice, what would they say?

Wanting more hands on help?

If this article speaks to you, you may be interested in the Heal Overeating: Untangled program, of which it’s a part. Untangled includes a 200 page workbook and 12 audio sessions to help you create a loving, compassionate relationship with yourself so you can softly heal the emotional roots of overeating and gently lose weight.

When being kind to yourself feels like giving up

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I receive a lot of very tender, precious emails from women that all say some version of the same thing – Help! Now that I’m being kinder to myself I’m feeling really *really* unmotivated to:

  • go to the gym
  • to lose the extra weight
  • to set any boundary on food

Most women share that they feel frightened by their lack of motivation. They panic and wonder – should I just go back to forcing myself to just “do it?” Does this kindness thing even work?!?! They worry that the only thing that was keeping them motivated was their harsh inner talk and perfectionism.

First, I want to acknowledge this very vulnerable space. When you seem to be going “backwards” – like not caring, gaining weight, anything goes – it’s easy to feel frightened. It’s easy to want to give up and to go back to familiar patterns, like perfectionism.

I want to be honest with you – if you take an inside out approach to healing – one focused on relationship and healing the roots of the problem, and not just going for the quick fix (healing the symptoms) – it may take longer. It may look messier. It may appear that you’re going backwards. (You’re not and it’s absolutely worth it – while that can be a whole post in itself, I’ll just say that healing the symptoms is what creates real, lasting change. I’ll also say that any change done at the expense of our inner worth and dignity – like the whip – creates suffering.)

When you shift out of old habits and patterns, there’s a bit of lag time where it feels very, very messy – think lots of awkward growth! During this time, you’re not only unlearning old habits but you’re also learning new ones. You feel all over the place. Unmoored. You swing from one extreme to the other – from rigid rules and a whip to “who cares” and “anything goes.”

Dear one, if this scenario describes you, let me reassure you that this is very very normal. In fact, in my experience, everyone goes through it. I would also posit that it’s how we learn. (In my experience, we learn by doing and practicing.)

Your heart and mind is seeking a new level of homeostasis. If we spent a long time at one end of the spectrum – with a lot of self punishment, rigidity and high expectations – then we may veer to the other extreme – no expectations and anything goes – in our attempt to create balance. (True kindness is not anything goes; is not giving up.)

We are living, breathing, dynamic beings. We live our way into balance, and the back and forth is necessary. It’s not proof that there’s anything wrong. It’s proof that you’re learning. The only way you can learn balance is to experiment and to live it. You learn – oh, if I’m too rigid and goal focused and too hard on myself, I feel terrible, no matter how thin I am or what I’m eating. And if I veer too far to the other extreme and let myself do whatever I want I feel all over the place, unmoored, and sick from overindulgence.

Eventually, you’ll find your way to the center – your center – a balance that feels good to you. You find your way by being curious, listening to yourself, laughing at yourself (not taking it too seriously) and by being compassionate with yourself. These tools create the safety you need to grow. Like a child who relies on a parent to be there for them if they fall when they’re learning to walk, your kindness, love and compassion creates the safety you need to try, mess up and try again.

As you walk this path of healing from the inside out, it may help to reflect on the different aspects – and qualities – of love. When we usually think of love, we think about the soft and sweet versions, and not its power or strength. This reminds me of a quote from Martin Luther King, Jr. –

Power without love is reckless and abusive, and love without power is sentimental and anemic.

Love can be fierce, like a mother’s protective love, it can be firm, like a sword, it can be authoritative and strong, setting boundaries. It can be tender and soft and sweet. It can be passionate and fiery and intense. Love has many flavors.

You want to include all these aspects of love in your life – a mix that is large enough for every flavor. In the same way that a loving parent can express love in 40 different ways with a beloved child – saying no, offering a hug, wrestling or playing rough, drying tears, fixing a meal, reading a story, and even forcefully grabbing a shoulder when they get to close to the street – you will express your love for yourself in a multitude of forms, shapes and sizes.

Some of these may not look like “love” because there’s structure, discipline, or firmness involved. And yet those too are love.

As you let this idea sink in, I’d like to offer a few gentle suggestions:

  • Trust the process. Rilke says not to look for answers but to live our way into them. I’ve found this to be true in my experience, too. Trust yourself to find the balance that works for you. It’s a process and a practice, something to live, not something to arrive at.
  • Tap into your values. Recognize that something will arise to take the place of fear. When we’re using a whip, self judgment or criticism to motivate ourselves, we’re using fear as our motivation for change. When we soften these approaches and rely instead on kindness as our motivation, we’re tapping into love. This doesn’t mean that you won’t ever feel afraid or anxious if you practice love. On the contrary, in my experience, anything worth doing brings some nervousness or fear. It does mean that your primary reason for doing something good for yourself – whether it’s eating regular meals or exercising – will arise from somewhere deeper, from those aspects of love that are most important to you. This is the kind of motivation that produces results, because it is bone, soul deep.
  • Structure is your friend. When we move away from punishment, we start to think that all goals, all structure, and all discipline is “bad.” We need to balance structure and discipline (what I call loving boundaries) with kindness and self compassion.
  • Add to. You “add to” to soften – it’s not about eliminating something all together. If you’ve historically been too harsh on yourself, you add in compassion to soften it. You still might be more of a type A person, but your drive will be tempered by your compassion and much more balanced – less prone to cause you suffering.

I invite you to play with this idea this week. Here are 3 ideas:

1.  This week, jot down the different ways you love yourself in a journal– you may love yourself with firm boundaries when you want to stay up late and watch your favorite TV show, but your wise self says, “No, it’s time for bed. I need sleep.” You may love yourself with compassion when you make a mistake. You may love yourself by doing something really nice for yourself. Just observe the different ways of showing love.

2. Here’s where it gets really juicy – which forms of love are more comfortable for you?

Which are less comfortable? Which do you resist or even dislike? In my experience, when we’re aversive or uncomfortable with certain forms of love, it’s often because it’s connected to a past wound. So we protect ourselves by relegating that behavior/way of being into the trash heap, something we’ll never do to ourselves. We throw the baby out with the bath water, and veer to the other end of the spectrum….

For example, if you grew up in a very strict house with an excess of discipline and control, you may feel aversive towards any structure – to you it’s like going to the dark side, and has nothing to do with love. So for you, healing may mean integrating some loving structure into your life – healing this belief that says, “All structure causes harm.” (By the way, I see this example over and over in women who deal with binge or overeating…..) We heal these old wounds and tapes so that we can move forward and integrate positive structure into our lives – structure that serves rather than hurts us – without all the attached baggage of, “But it’s so wrong!” It’s how we practice unconditional love – loving all parts of life, all parts of ourselves, all our needs, and all our polarity (our opposing needs or parts.)

3. Start a ritual – a way of expressing love.

One way to turn this into concrete action is to set up rituals. Create a ritual around doing something kind for your body. I do a ritual at the end of yoga class where I bow to myself, kiss my palms and wish myself peace. It’s a gentle reminder to practice kindness towards my physical self – and a reminder that the purpose of my exercise is to care for (and enjoy!) my body, not punish it with a regimen that’s too hard or shaming myself because I lost my balance in tree pose. It brings me back to a place of rest – a warmth in my heart and belly, and a deep relaxation in my heart – every time.

As I close this article, I’m super curious about your experience – which forms of love do or don’t feel like love to you?

Needing some hands-on help?

If you’d like to read more about this topic, try these articles:

If this is an area of challenge for you, I recommend my overeating program, Heal Overeating:  Untangled. This 12 session audio program offers tools to balance structure with softness. You’ll learn how to create loving “food rules,” how to set loving limits, and how to soften self criticism, perfectionism, and all or nothing thinking.

I also work 1 on 1 with a limited number of people as a coach. Learn more here.

Being kind to yourself when negative feelings arise

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I don’t have PMS today. I swear. But everything is rubbing me the wrong way – that irky combination of feeling overstimulated/stressed/tense and exhausted at the same time, like I want to sleep all day and also scream at the sky! In our house, we call this feeling “inside out.”

These feelings are. not. comfortable. If I said I want to make them go away, that would be an understatement.

But I’ve traveled long enough on this road to appreciate that bargaining with my feelings will not make me feel better. I have to feel them. I especially have to feel them if I don’t want to eat them. Even more than that, I don’t want to keep them stuffed in my body, as that hurt, hurt, hurts. I want to take good care of myself.

So that’s where I’m at today:  in a mood that isn’t pleasant – say, the equivalent of being in a blizzard – and wishing for a mood that felt more like San Diego – 70 degrees and sunny.

I know it’s not realistic to think that life is always 70 degrees and sunny, even though the child in me wants to believe that dream state is possible. So this feels like an opportunity to surrender.

How can I surrender to how I’m feeling – irritable and tired – and allow it? How do I show kindness to my hurt parts rather than try and control, suppress, or push them away?

In my case, I went out to my rocking chair on my back porch, wrapped myself in a blanket, and rocked myself back and forth, softening my resistance to my feelings with each rock. “Okay, bitchiness, okay fatigue, okay stressed out and overwhelmed, I see you. It’s okay. You’re allowed to be here.”

By allowing, I felt the tension – that feeling of fighting against myself – ease. I cried. I raged. I let out all my frustration while snot dripped down my face. I said to myself, “Yeah, some things really suck right now.” I put my hand on my heart and said, “I care. I care about this suffering.”

Slowly, slowly, slowly I felt better. I got in touch with some deeper feelings under my frustration – in this case, grief. (I find grief under most feelings.) I realized that several things that had hurt my feelings this week were coming up to be processed, and I let myself cry my tears.

Now it’s several hours later. As I sit and write this post I’m able to see that my feelings have shifted. I still feel tired. I still have some problems to work through. But I don’t feel angry anymore. The frustration has softened.

I feel better because I allowed my feelings. I accepted them. I cared for them with kindness. I even appreciated them – they made perfect sense and had some important messages for me! (“Set boundaries. Get more rest. Get more help,” was one of them.)

I feel better because I opened my heart to all of me.

It’s easy to love ourselves when we feel happy, vibrant, joyful, playful, content, or grateful. But loving ourselves when we feel bitchy and frustrated and inside out? That’s not so easy. At least not for me.

And yet I’m learning that this is where the manna lies. If this healing journey is about reparenting ourselves – relating kindly to all our tender humanity – our bodies, our needs, feelings, moods, hurts and more – then I heal something deep inside whenever I love the bitchy, frustrated, inside out part of me. I allow that part of me to feel safe, to express herself, to feel heard, to even feel appreciated.

And when I allow that part of me to feel heard, a powerful paradox occurs:  she quiets down. She feels soothed. She moves into action – this is what I need from you. (In my case, stronger boundaries and more rest.)

She empowers me to take good, good care of myself. Just writing that makes me fall in love with my frustrated, bitchy self. I get it! You’re trying to help me.

I feel that it’s important to talk about negative feelings – especially in a culture that, in my view, overly focuses on the positive. There’s a line of thought that says:

1. If you focus on anything negative, you’ll attract more of it.

2. Be positive. All the time.

3. Focus on the good.

I appreciate the intentions behind these ideas. I don’t think it’s healthy to get stuck in negative feelings, or any feeling for that matter. (They’re meant to move.) I sure don’t want to remain stuck in anger, bitterness, or despair. And I agree that gratitude is a powerful practice.

But at the same time, I think we’ve thrown the baby out with the bath water. We’ve become so focused on the positive that we attack the negative, including anything “negative” within ourselves. We may feel terribly guilty when we feel anything less then, well 70 degrees and sunny.

Nature has room for all seasons; for all kinds of weather. This gives me hope that there is also room in our hearts for all our weather, for all our feelings. This includes the “negative” ones.

I invite you to try this out for yourself. The next time you’re feeling inside out, don’t fight it. Don’t try to positive talk yourself into feeling different. Don’t perk yourself up with platitudes.

Just feel the inside out feelings. Listen to what they say. Care for them. Allow them to be there. Cry your tears. Feel all your feelings.

Karla McClaren encourages us to practice “conscious complaining” – ritualizing a time when we can consciously vent our frustrations. Linda Popov calls this “emptying our cup.” Imagine a child coming home from school after a very, very bad day. That child doesn’t really want a cookie, or a video game, or someone telling him, “Cheer up.” That precious child wants to empty his cup, to let it all out into kind, loving, open hands.

He needs someone to bear witness.

Bearing witness to our frustration doesn’t attract more frustration. In my experience, it does the very opposite. It’s how we move through our feelings and come to peace. It’s how we embody the beauty of the serenity prayer – grieving what we can’t change and then drying our tears, dusting off our palms, and changing what we can.

Needing some hands-on help?

  • To learn more about befriending emotions, try my overeating program, Heal Overeating:  Untangled, 12 audio sessions to create emotional healing from food.

If you’d like to read more about befriending/allowing our feelings, you may enjoy these posts:

 

 

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