In this edition of Brandler Bits, learn how the things we regret create difficult emotions for us. Regret comes from things we did or said and the things that we wished we said or did. Learn how to “regret proof” your life.
In this edition of Brandler Bits learn about the factors to lead people to be motivated to make changes in their lives. Some of these are supported by research, some of these have occurred through therapeutic experiences. Identify what you need to do in order to start to be motivated to change!
This is the 3rd part of this multi-part series about how to reduce our anxiety and fear. In this part, you will learn what strategies you can use to be less anxious. This segment will give you an opportunity to experience how breathing can reduce your anxiety.
In part 2 of Fear and Anxiety, learn about how you can change your thoughts and reduce your anxiety. Practice these techniques and you will feel better!
In the world we live in there are lots of people with anxiety. Listen to Part 1 of Brandler Bits to learn more about anxiety and some healthy ways to handle it.
I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.
Courage is a large and powerful word. It is defined as “mental or moral strength to venture, persevere, and withstand danger, fear, or difficulty.”
Courage is a major trait that people need to use in order to make changes in their lives. In my office, people need a great deal of courage in order to improve the quality of their lives. In fact, the entire journey is filled with many courageous steps. Let’s examine the process.
Almost all prospective clients start their counseling process by either calling or emailing. They inevitably state three words that are hard to say “I need help.” They schedule an appointment. They need to show up for the appointment that they scheduled. (You may or may not be surprised, that there is a percentage of people who cancel that appointment and do not reschedule.)
During that first appointment the person now says out loud and face to face, what their particular struggle/ problem/difficulty/ is that they are facing. The person describes it in full detail, the duration, the intensity, the consequences and implications of this issue. On one hand, this is overwhelming disclosure; on the other hand there is relief. Someone now knows.
To illustrate how much courage is required, here is a small sample of some of the issues that came up in my office this past week:
- A person who wants to stop drinking.
- A person who wants to get out of a marriage.
- A person who is dealing with an abusive ex-spouse.
- A person who is dealing with family issues and lots of family dysfunction.
- A person who is going to their first 12 step meeting.
- A person who shares about a traumatic event. I am the first person to hear the details.
Yes I get to meet with some very courageous people!
The question that comes to mind is how do people find the courage and perseverance to make these changes? Some people would say that they are just motivated to improve. And while that is obvious, the bigger question would be how did they get so motivated to improve?
Tony Robbins states “Change happens when the pain of staying the same is greater than the pain of change.” Courage to change would then occur when there is no way out; I will have to do something better than what I am currently doing. Although immensely scary, the path of change has to be better than the path that I’m on. If I keep walking on the path of change, I will recognize that the pain gets smaller, the intensity and duration are less. Does this happen instantly? Of course not! Nothing worthwhile is ever fast and quick—fast food may satisfy your immediate hunger, but won’t help you in the long run. Your commitment to change will require a constant re-evaluation of your courage.
Two other components of courage, are a dedication to change and a hopeful belief system. At times during therapy, there were opportunities where it would be easy for my clients to stop coming due to the myriad of life stressors (kids, jobs, cars etc), but they kept coming. When they were asked how they managed to keep coming in spite of their pain or fear or discomfort, they expressed the hope that they could and would be better. This belief about their futuristic change combined with their dedication led them to quality of life changes.
It seems to me that when you find your courage to change and believe that your changes are indeed possible, you change. Find your courage today in order to make the changes that you need to make!
Change is possible.
If you want to escape from the stress of summer, attend the Escape from Summer Hypnosis Group:
To register for the group, go to:
On Sanford and Son, Fred Sanford is watching too much television. His family thinks he’s addicted. They call in the hypnotist to cure him of his addiction.
Watch how hypnosis is done on television:
1) Hypnosis is not done with a watch.
2) In hypnosis the person is not “under” the spell of the hypno -therapist.
3) The post hypnotic suggestion, Fred will become warm every time television if mentioned, IS quite successful.
Hypnosis is a powerful tool that can produce all kinds of changes. It can help with sleep,anxiety, sexual functioning, as well as many other issues.
If you are interested in experiencing how hypnosis works, attend one of my upcoming hypnosis workshops. They will occur on February 3rd from 1:30-2:30PM and March 3rd from 1:30-2:30PM.
To register for the February 3rd workshop go to: http://bit.ly/2BTS0Zf
To register for the March 3rd workship go to: https://buff.ly/2DaIDJd
If you have any questions about the workshops, or would like to attend a private consultation, or about hypnosis in general, feel free to contact me:
Let’s watch this clip to see how couples often have conflict:
The “rabbit season/duck season” argument occurs often among couples. They go back and forth and back and forth and back and forth, usually with someone getting “blown up”. This ping pong match features lots of conflict which go nowhere. Just like rabbit and duck season, nothing is solved, there is no resolution of the conflict, and there are no negotiations. Things just go boom!
What is the cost of that boom? More conflict, less communication, holding grudges and resentment, less intimacy, and further distance between partners– a loud boom indeed for a relationship! The ironic part of this conflict is that many of the topics in the argument are pretty worthless! It is conflict for the sake of conflict and conflict in order to win. Please pause from reading this and think about the last five fights that you and your partner have had……
How many of these involved “big ticket items”—addiction, mental illness, infidelity, domestic violence?
How many of these involved a misunderstanding/misperception of who was going to do what /when?
If you have big ticket item fights you should be attending regular couples and individual therapy –Schedule that now.
If you are having the “rabbit season/ duck season” fights—explain to YOURSELF why you are doing this. Please do not rationalize, justify and blame your partner for HIS/HER actions. Please ask yourself……Why are I doing this? What is MY part in the fight? What is MY ISSUE that keeps coming up? Why do I want to engage in this conflict? –Do you want to know? (Do you need to know?)
YOU have the power to change YOUR behavior! If you do that, you can change the relationship! (If you change one part of a relationship, that changes other parts of the relationship — a lengthy conversation for another time.)
At this point, you may be feeling defensive and wondering why YOU have to do all the work? What about your partner? Shouldn’t s/he be doing some of this SELF examination? You may want your partner to do this, but is your partner open to this inquiry? If s/he is willing, communicate your desire for him/her to change in a loving, soft, gentle way. No need for another boom. If your partner is not open to change, then you have two choices—keep having booms over small ticket items or change YOURSELF. Start with the questions from the previous paragraph. Identify that issue. Work on making it better. Since you are looking at yourself, ask the hard question—is there any truth to what my partner is saying about me? . If I’m accused of being loud and obnoxious and insensitive, is there truth in that? If so, how can I change that? Can I be warmer, more caring, and more empathic? Can I be a better listener? Do I have to win every round of every fight? (You don’t)
If you work on changing yourself, then something magical is going to happen—you will feel better. You will feel better about the world, you will feel better about your partner, and you will feel better about the relationship. You will see how worthless the “rabbit season/duck season” argument is and how it is much better to appreciate the positives that your partner brings to the table, not his/her deficiencies. You can also acknowledge those positives, and validate his/her behaviors that you appreciate (instead of criticizing your partner repeatedly)
What do you have to lose? — Many pointless hours of frustration, stress, agita
What do you have to gain? Peace, change and love.
Seems like a simple decision.
Change is possible.
It’s either sadness or euphoria
It’s a new year. People make all kinds of resolutions. People will say “this is the year that I get into shape, or lose weight, or improve my self-esteem, or improve my marriage. People make these plans in order to make themselves happy. Many of these resolutions fall off of the table early in the year. This lack of success indicates to me that people are apparently content with their misery.
One of the leading causes for misery is expectation. An expectation, according to Webster’s dictionary, is “a belief that something will happen in the future” If it’s garbage day and my partner is in charge of garbage I expect that he or she will take out the garbage. When this occurs, everything is great. The problem occurs when I expect my partner to do something and it doesn’t happen. This expectation often leads to a variety of negative feelings. Let’s look at the following example:
Marie and Steve are married for 10 years. They have two children. Steve has an episodic alcohol issue—He doesn’t drink regularly, but when he does, he binges for days at a time. Marie has communicated her frustration, anger, hurt, disappointment to Steve about his drinking. She assumes that her communications will lead him to “get it” and he will stop drinking. Marie and Steve are having family over on Saturday night. She expects that after all of her conversations, that there is no way that Steve will drink. When she wakes up Saturday morning, she sees Steve passed out on the couch with a bottle of vodka nearby. She is livid, and screams at him at concert hall volume.
There is no doubt that Marie’s feelings are valid—hurt, anger, resentment, disappointment, fear, embarrassment. The problem however lies in Marie’s expectation—“we are having a family party, I’ve spoken to Steve many times, he shouldn’t be drinking” It is the expectation that creates her feelings.
Expectations are the things that we have the most control over, yet the thing that we want to change the least. It is way more fun to have a “you fest” …”you did this, you did that, you always do this etc”. It is much harder to look at our thoughts, our feelings, and our behaviors. We live in a world that we think is governed by the ways things should be. People should always stop at stop signs. People should wait on lines in grocery stores, airports, department stores. People should be courteous drivers. People should follow all of the rules of our society. We know however this doesn’t happen all the time. We get upset when these rules are bent, broken or destroyed. In relationships, we have the same rules. We expect our partners will follow these rules. (In the above example, Steve should not drink when Marie is having company) When partners don’t comply with OUR EXPECTATION, then we are justifiably hurt, angry etc. [pullquote align=”full” cite=”” link=”” color=”#00008b” class=”” size=””]We then then blame our partner. It is MY expectation that is the problem, not my partner’s behavior![/pullquote]
In order to change expectations we are going to invoke my favorite six letter word, “accept”. For more on acceptance (manny being manny blog. Acceptance gives us power over our thoughts, feelings, and behavior and produces the ability to let things go. If I accept the fact that people will not stop at stop signs, will cut lines, and will drive erratically, I will be less upset. Since no one decided that I was in charge to enforce these infractions (a scary thought if I was), I can just accept that people will not always act in ways that I like. They can break all the rules they want. In relationships the same concept applies. In our earlier example, If Marie accepts the fact that Steve drinks episodically, and that in spite of all of her lectures and discussions, he will drink again, she will not be as angry. (In fact if she changes her behavior, she’ll be more compassionate, and won’t take his drinking personally, but that’s another blog entirely!)
Marie gets to choose if she wants happiness or misery. If she looks at life with high expectations and very little acceptance, she will be hurt, angry, and resentful. She will have a great deal of misery which she is causing for herself. If Marie decides to make changes and work on being happy, she can have few expectations, and lots of acceptance. She has the power to do.
Change is possible.