“If you can recognize and accept your pain without running away from it, you will discover that although pain is there, joy can also be there at the same time.” Thich Nhat Hanh, No Mud, No Lotus
“Grief is the price we pay for love.”
Queen Elizabeth II
(21 April 1926 – 8 September 2022)
“Even when all the experts agree, they may well be mistaken.” ~ Bertrand Russell
“In preparing for battle, I have always found that plans are useless,
but planning is indispensable.” ~ Dwight Eisenhower
“The reverse of truth has a thousand shapes
and a boundless field.” ~ Michel de Montaigne
“Do I contradict myself?
Very well then, I contradict myself,
(I am large, I contain multitudes.)”
~ Walt Whitman, Leaves of Grass
“Whoever is winning at the moment
will always seem to be invincible.” ~ George Orwell
“Family values don’t stop at the Rio Grande.” ~ George W. Bush
“Sometimes you need to get knocked down before you can
really figure out what your fight is.” ~ Chadwick Boseman
What do all these quotes have in common? They are blending opposing beliefs into a non-dualistic framework, which is, for most people, is not easy to hold in the mind without some cognitive dissonance.
One of the reasons I love to teach Dialectical Behavior Therapy Skills (DBT) is to help people move from binary to non-binary thinking. In this way, DBT serves to help people live with massive emotional and cognitive dissonance and yet not have an emotional meltdown (or use self-harm to distract or medicate from the pain of holding the contrasting beliefs).
For example, when you get into the DBT flow of consciousness, you realize that you can both love and hate someone. You realize that on some level, you are amazing, perfect and rocking “as is,” yet you can improve. Yes, you are good enough, yet you can improve! You realize that you are sometimes brilliant, and sometimes really foolish, but still lovable, no matter what. You embrace the FACT that you inevitably will make mistakes, but you are NOT a mistake. You are still awesome, lovable and worthy, no matter what cocka-locka-cuckoo stunt you got into, either consciously or unconsciously. You come to accept that “There is no shame in my game!”
So dialectical thinking helps you get out of the black and white mental trap, the “All or Nothing,” Right or Wrong, Worthy or Unworthy, Perfect or Imperfect name game. Practicing dialectical skills helps relieve so much of your negative inner dialogue, which can potentially lead you down a slippery slope, perhaps causing a spiral into a depression and even self-harming thoughts.
Over time, DBT gently muzzles the harsh inner Critic and lets you move forward with plans to grow, learn, change and improve yourself, your relationships and your life.
DBT makes it so much easier to “Disable the Label” of your diagnosis, gender challenge, financial issue, body image or weight issue and more. For years, I have said that I believe DBT skills will someday soon be taught to everyone by the 3rd grade level…Now Lady Gaga, superstar and mental health advocate, has started a foundation, MENTAL HEALTH FIRST AID to bring DBT Skills Training into all the public schools in the USA. Why? Because after years of suffering, once she learned DBT Skills, she had a dramatic recovery from her mental health issues, and now she is making this possible for everyone.
It is essential that we all move out of this painful and extremely unproductive dualistic perfectionist damnation of ourselves and others! Enough is enough, right? The exquisite radical acceptance that comes from dialectical thinking starts within, and then permeates into our relationships, politics and the world at large.
Yes, it is possible to temporarily hate ourselves for a few minutes for being a bit unconscious or even whacko in the moment, and then with the help of improved self-talk, gently shift back to a more bearable level of acceptance, possibly reach a more comfortable forgiveness level and then back to a more loving baseline. With training, this could be reduced from days/weeks of self-hate to a few minutes…that’s a big win in my practice!
This DBT process uses evidence-based skills culled from the vast Mindfulness research, Interpersonal Effectiveness, Distress Tolerance and Emotion Regulation fields. These skills help people move from being in the extreme of “Emotion Mind” or “Rational Mind” into their “Wise Mind” and function better on every level.
Here are some of the common myths that we deconstruct in our DBT groups:
“Dialectics reminds us of the many paradoxes that are built into our Universe:
The universe is filled with opposing sides/opposing forces. There is always more than one way to see a situation, and more than one way to solve a problem. Yet two things that seem like opposites can both be true.
Everything and every person is connected in some way, in the way that the waves and the ocean are one. It is also believed that the slightest move of the butterfly affects the furthest star.
Change is the only constant. Meaning and truth evolve over time. Each moment is new; reality itself changes with each moment.
Change is transactional. What we do influences our environment and other people in it. The environment and other people influence us.” (Linehan, 2015)
For today, I challenge you to start letting go of your dualistic mind traps, end all “Compare and Despair” drama and gently start to shift into a more compassionate, empathetic and dialectical mindset that will allow yourself and others to be good enough around you, as is, while you are all improving. Here’s the emotional math: less judging, more inner peace. Simple, but not easy!
Onward and Upward🌀
Lisa Wessan
Reference:
Linehan, M. (2015). DBT Skills Training Handouts and Worksheets. Second edition. New York: Guildford Press. Page 150.
There’s a lot to be grateful for this season, and I’m grateful for the never ending Light that goes to any length to reach us…
I appreciate this verse from Leonard Cohen, that when you are having a breakdown , aka cracking up, you are actually have a breakthrough. Those cracks allow us to grow, learn and transform.
No cracks, no wisdom. It’s all part of the mysterious dialectical personal growth process we engage in as living beings. We are not aiming for perfection, but we are aiming for wholeness.
I hope this message finds you in good health, moving towards wholeness, having more breakthroughs than breakdowns!
Happy, healthy, spirit of Thanksgiving and holiday season,
Open Enrollment Period for Adult DBT Skills Group ends 1/3/19. This next semester we cover Mindfulness and Interpersonal Effectiveness. Learn more HERE.
For some people, the holidays are a very joyful and exciting time of year. More parties, celebrations, shopping and gift exchanges coupled with lots of social stimulation. It’s all good…for them.
But for others, who feel painful pressure to have “forced fun” and may not have strong intimate connections, lack financial resources, struggle with illness or addiction, these times are fraught with deep loneliness and uncomfortable feelings of “Compare and Despair” (Wessan, 2011). For this group, we are entering “The Red Zone.”
The Red Zone runs through Thanksgiving, Christmas and New Year’s Eve…and perhaps for many Valentine’s Day is also included in this over stimulating, emotionally charged, addiction riddled time of year.
When I was younger, single and living alone in New York City, I experienced the holidays as my Red Zone. I loved my circle of friends, but many of them were married or had moved far away. They were not available for the holidays. I found my loneliness was most acute during this time of year.
As part of my coping with loneliness, for many years I went away for New Year’s weekend to Pumpkin Hollow Retreat Center, in Craryville, NY. Pumpkin Hollow is a beautiful place, with magical trails on lush Berkshire hills and a thoughtful and sensitive staff. They used to facilitate a wonderful Silent Retreat over New Year’s weekend (I noticed now they have one in late January and May).
There were moonlit walks in the woods, we ate delicious gourmet organic vegetarian meals , danced around a huge campfire, hugged trees and meditated together in the silence. The facilitators artfully helped us work through all the activities in silence, and I remember every year being amazed at how little language I really needed to get by and still feel peaceful and content.
For me, it was a relaxing and restorative weekend in the Berkshires, but I also I had to process some difficult feelings.
Forgiveness 101
Being in the Silence can be a powerful cleanse, as so many distractions are removed. The Silence gives us time to deeply work through some acceptance and forgiveness issues, serving as a “Mental Laxative,” as Iyanla Vanzant is known to say (Vanzant, 2013). This is a perfect time to take a moral inventory of ourselves, and notice where we need to improve.
Moral inventories vary, but at their core, we make a list of the people we have harmed, consciously or unconsciously. Then we make a list of the ways we hurt ourselves, consciously or unconsciously. Finally, we make a list of our fears and regrets. (The only way to do a moral inventory wrong is to not do it at all.)
All of this then requires a deep and thorough forgiveness practice, ultimately letting go of all of it. Then it is done. We have a fresh start.
You can use this Forgiveness Prayer to help you get started. Practice Suggestion: Read it into your Smart Phone’s Voice Memo app (or tape recorder) very slowly. Pause 5-10 seconds between each line. Save it, and then play it back to yourself with your eyes closed, allowing yourself to feel it deeply. As faces and names to forgive bubble up in your consciousness, you can make a note of them to add to your lists.
For all those we have harmed, knowingly or unknowingly, we are truly sorry. Forgive us and set us free. For all those who have harmed us, knowingly or unknowingly, we forgive them and we set them free. And for the harm we have done to ourselves, knowingly or unknowingly, we are truly sorry. We forgive ourselves and we set ourselves free. ~ Author Unknown ~
Afterwards, we may also need to talk to a few people and apologize for our behavior (or in some cases neglect). Hard Fact: In order to really feel healthy, whole, clean and strong inside, it is essential to give our inner emotional pipes a good Roto-Rooter cleaning by resolving any awkward or tender hurts. Apologies and amends need to be in the process. Fun Fact: Asking for forgiveness is the final piece in our quest for inner calm, or should I say, the Final Peace?!!
But you don’t have to go away for a whole weekend to give yourself an effective Mental Laxative…you can carve out some time each day, or each week, to sit quietly and review your life to forgive the imperfect moments. What worked well? What did not go so well? Whom did you judge too harshly? Even taking a brief inventory of your emotional interior will have huge pay offs in the long run.
One more Mental Laxative Practice Suggestion: set a timer for 10 minutes. Do as much of your list making as you can in that time, and then stop. It will be enough. Do this on a weekly basis, or more frequently if you are ready. Ten minutes of taking a Mental Laxative twice a week is a great beginning, perhaps once over the weekend and once during the week? Do what feels right for you.
As you progress, this could ideally become a daily activity…and who would you be if you had no resentments, anger, unresolved grief and rage? You would bloom on in a whole new way.
In addition, I believe that holding onto negative thoughts and unresolved anger, resentment, fear and grief will fester within, and eventually manifest into some kind of physical illness and/or mood disorder. We need to keep all of our pipes clean! Digestive pipes and emotional pipes, which actually work together in the big picture.
As the hallowed halls of the Mindfulness research and Functional Medicine have taught us, every thought becomes a chemical reaction in our bodies. Please note, the Mind-Body connection is not philosophical, theoretical or conjectured. It is grounded in science (Turner, 2014).
We need to be aware of this and carve out the time to release and let go of our negative and stinking thinking. If we don’t, it will just putrefy within, and poison our relationships as well.
What is Reflective Listening?
Being heard is so close to being loved, that for the average person they are almost indistinguishable. – David Augsburger
Another worthwhile activity to do if you find yourself being in the Red Zone now is to volunteer your time, talent and special treasure in places that will appreciate you.
Before I became a therapist, I used to volunteer at a Suicide Hotline called HELPLINE, at the Marble Collegiate Church in New York, which for me, was an exhilarating service. It was founded by the late, great Reverend Norman Vincent Peale, may he rest in peace. (There is also an excellent Blanton-Peale counseling center located at Marble, with wonderful psychospiritual therapists on staff, see reference below).
Most Hotlines have a fascinating and useful training program which enhances all human relationships. I first learned the power of Reflective Listening in my 10-week HELPLINE training, and it transformed my life.
Reflective Listening is being able to let someone else talk and just be present for them, listening quietly. When they pause, then you reflect back the essence of what they have just said. This feels very soothing and loving to the agitated talker. The person feels so validated by your Reflective Listening, it is often enough to help them get “off the ledge.” Listening is a form of loving each other that soothes, heals and restores us.
Learning Reflective Listening was the bulk of my HELPLINE training, plus there was also a lot to learn about making referrals and gaining trust.
Coming from a culture of chronic interrupters and non-listeners, I had learned some ineffective communication habits over the years, which I continue to strive to improve. The impulse to speak out and interrupt is fierce, but knowing that it compromises relationships and hurts people helps me to zip my lip, as best as I can. For today, I remain a humble work in progress, that’s for sure.
My hope for the future is that the Hotline’s training program is something that will be taught to all humans by the sixth grade. Similar to the skills learned in Dialectical Behavior Therapy (DBT, which should also be part of elementary school education) during training we learned about interpersonal effectiveness, mindfulness, distress tolerance and emotion regulation. These skills give us the foundation for better emotional balance, and allow us to be more present for others’ pain and suffering, as well as our own.
Ask yourself the magical question, “How can I be useful today?”
I understand that a Hotline gig may not be your cup of tea. Volunteering at a soup kitchen, animal shelter, nursing home, botanical garden, museum, Indivisible, MoveOn or anywhere can also be very uplifting during the Red Zone.
Nursing homes always need a river of volunteers to help with feeding, reading, translation services and transporting non-ambulatory residents . I learned this when I was in graduate school, as one of my internships was at the Jewish Home and Hospital for the Aged in the Bronx. I was facilitating several therapy groups each week, but there was a huge volunteer staff that coordinated all these helpful tasks for the residents. I was so impressed with the volunteers’ compassion and zeal to help these nursing home residents.
Yes, there is a time for self care, and then sometimes it is better to focus on others’ needs more than your own, to take a break from the painful ME-ME-ME inner dialogue you might be having.
Transparency is Healing
Finally, being in the Red Zone totally in secret is just exhausting and no fun. Be honest and authentic about your feelings — transparency is healing — and see who matches your energy. You might find a few people who also feel put upon and even hate the holidays — great — these will be your Red Zone buddies and comrades in getting through the muck of the season.
Make it a point, however, to be victorious together, e.g.”let’s stay sober and clean through this nightmare,” or “This too shall pass. How can we be useful today?” or “Let’s go for a hike and get away from the shopping madness.” Complaining is draining, so it’s important to find ways to support each other to rise above the chaos of the season.
Being able to laugh about it, the complete absurdity and paradox of Christmas especially, is so refreshing. Whenever I see huge displays of gifts and glittery objects everywhere tempting us to buy-buy-buy, I chuckle to myself and think “What would Jesus say about all this? Would He be happy with this display?” Yikes.
I’m not judging, nay, nay, I actually love the glittery Hand of G-d in all of this (Wessan, 2012). But you know the commercialization of Christmas becomes excessive and downright irritating at times — so I like to take a step back and think about the real reason for the season…our awesome connectivity, celebrating our Oneness, and the mystery of the Numinous in our lives.
Another reason is the magnitude of working through the bittersweet feelings of existence together and being brave enough to peacefully co-exist in this tumultuous world. We can acknowledge the dialectical paradox, that sometimes we want to live and sometimes we don’t, but we choose life anyway. We need to be courageous during this time, knowing that we are struggling in the Red Zone while “everyone else” seems to be having the best time ever.
In Conclusion
For this holiday season, The Red Zone, I encourage you to try something different:
Experiment with a daily or weekly Mental Laxative experience, or go away on a retreat for more in depth forgiveness work.
Volunteer somewhere that will give you a chance to focus on someone else, take a break from “Poor me, Poor Me, Pour me a drink” thinking.
Give honesty a chance, come clean and tell a few people how you really feel. Defrost some of that hidden grief, rage, loss, loneliness, “Compare and Despair” and all the inner stressful thinking that puts a damper on your days.
I promise if you follow some of these suggestions you will feel lighter, brighter and perhaps, dare I say it, even more peaceful during this relentless Red Zone.
Good health is wealth, go for it!
References
Dialectical Behavior Therapy Skills (DBT). This is a four part psychoeducation program that covers Mindfulness, Emotion Regulation, Distress Tolerance and Interpersonal Effectiveness. It takes one year to complete the curriculum.
Turner, K. (2014). Radical Remission: Surviving Cancer Against All Odds. New York: Harper Collins.
Vanzant, I. (2013). Forgiveness: 21 Days to Forgive Everyone for Everything. Carlsbad, CA: Smiley Books.
Blanton-Peale Institute and CounselingCenter, New York, NY, for individual, family and couples counseling. Accepts most insurance. Highly recommended for quality psychospiritual therapy. Founder: the late great Reverend Norman Vincent Peale.
Pumpkin Hollow Retreat Center, Craryville, NY. Owned and operated by the Theosophical Society. Organic vegetarian food served from their own farm, non-dogmatic, beautiful retreat center. Highly recommend, especially the retreats on Therapeutic Touch, and the Silent Retreat.
One of my favorite sources for excellent international (and national) news coverage is a magazine called THE WEEK. It is chock full of great executive summaries, plus the editors of THE WEEK have a healthy sense of humor. They express their humor in many ways, such as with their weekly sidebar/column, “Only in America.” They also have a column for “Good week for/Bad week for” which always gives me a good chuckle, again based on fact checked news stories.
My best laughter therapy from THE WEEK often shows up in The Week Contest, when they ask us to help name something, or label something, or describe something useful to help sort out the news.
The most recent Contest was about creating a new diagnosis for dealing with the current political climate…here are the results, for your therapeutic laughter du jour:
Source: THE WEEK, 10/21/16, page 38:
Last week’s question: The American Psychological Association has found that more than half of Americans identify the 2016 presidential election as a significant source of stress in their lives. Please come up with a psychological term that describes the unique feeling of anxiety induced by this race.
RESULTS:
THE WINNER: “Sufferage” Phyllis Klein, New York City
SECOND PLACE: “ADHD (Another day with Hillary and Donald)” Don Walker, Lexington, Mass.
THIRD PLACE: Democrazy Peg O’Neil, Bloomingdale, N.J.
HONORABLE MENTIONS:
“Strep vote” Ken Kellam III, Dallas
“Campains” Valerie Resnick, New York City
“Polliosis” Dorothy L. Delman, New York City
“POTUS parting depression” Robert Koshiyama, San Francisco
“Boast rhetoric stress disorder” Ken Liebman, Williston, Vt.
The Lighter Side of Transformation 