TAKING THE STRESS OUT OF CHANGE November 13, 2009
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By Lloyd J. Thomas, Ph.D.
One of the truths about this world is that everything changes.
The only dynamic that doesn’t change is the process of change itself.
Coping with change always increases our level of stress. The stress
response is designed to aid us to cope with change, be it positive or
negative change.
Some changes are predictable and allow us to adapt rather quickly
and without much stress. Other changes just come at us unexpectedly
and dramatically increase our stress response.
Life altering changes are inevitable and normal. We know that there
is a direct correlation between how we adapt to stress and our health.
Here are some helpful strategies for handling the stress of change.
In his book, “Finding Peace,” Jean Vanier writes, “We can find the
road to hope and peace in our world if we open ourselves to change
…and break down the walls around our hearts.” Here are 15 simple
but important tips for opening yourself to all the changes that
inevitably occur. Perhaps some of these tips will help to open you to
adapt to change and “break down the walls around” your heart. They
might also help you restore a sense of calm and peace of mind.
1. Predict & plan for change when ever possible.
2. Address changes issues before they become overwhelming.
3. Write down and prioritize personal and work-related goals and
tasks.
4. Be sure to take time for daily physical activity.
5. Do not skip meals, eat slowly while sitting and rarely (if ever)
resort to eating “fast food.”
6. Delegate household chores to other family members or hire someone
to do them.
7. Take regular short breaks to practice abdominal breathing,
muscular relaxation, or meditation.
8. Modify all negative thought patterns, and silence your internal
critical dialogue. We know that what you say to yourself makes a
great difference in your stress level.
9. Accept that change is constant and inevitable. It is usually a
sign of growth.
10. Learn to recognize the types of life changes that increase your
stress level and what your specific stress “triggers” are.
11. Learn the warning signs of too much stress, (e.g. anxiety,
disturbed sleep patterns, irritability or unexpected mood swings.
12. Develop and maintain a strong support system of family and
friends you can turn to when major changes occur or your stress level
becomes too high.
13. Identify and practice healthy strategies for dealing with the
changes and stressors that you can influence/control.
14. Strengthen your “resilience skills,” that help you cope well with
changes that you regard as “hardship.”
15. Be compassionate and patient with yourself. Treat yourself as
you would a loved child. How well you deal with change/stress is not
a reflection of your character.
You probably already have a large number of skills to manage
your changes and your stress level. If you are still alive, you have
already managed well the changes in your life before. It is also
important to keep in mind that during times of great change and
extreme stress or crisis, you need to consider getting professional
help.
++++++++++++++++++++++++++++++++++++
Dr. Thomas is a licensed psychologist, author, speaker, and life
coach. He serves on the faculty of the International University of
Professional Studies. He recently co-authored (with Patrick Williams)
the book: “Total Life Coaching: 50+ Life Lessons, Skills and
Techniques for Enhancing Your Practice…and Your Life!” (W.W. Norton
2005) It is available at your local bookstore or on Amazon.com.
If you found the above column useful, feel free to share it with
friends.
Lloyd J. Thomas, Ph.D. has 30+ years experience as a Life Coach and
Licensed Psychologist. He is available for coaching in any area
presented in “Practical Life Coaching” (formerly “Practical
Psychology”). Initial coaching sessions are free. E-mail: DrLloyd@CreatingLeaders.com or LJTDAT@aol.com.
Taking Shame and Blame Out of the Equation Helping Children Make Right Choices November 7, 2009
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As a parent, I frequently get the opportunity to teach the difference between “right” and “wrong”, even though I often find this to be an elusive distinction since it can be a relative debate. This time was different. It took no teaching on my part, only listening.
I was washing my children’s clothes and pulled something out of my 6 year old son’s shorts pocket; it was a tiny little mouse with a long ribbon tail that I didn’t recognize. As I turned it over, I realized it was actually a button — the cutest little button I’d ever seen. As we had just been to the fabric store 2 days before, I knew where it had come from, and unfortunately, knew we had not paid for it. I braced myself for the conversation on “stealing”.
When I pulled it out of my pocket at dinner, he began shifting in his seat, not sure what to say. As I asked him questions, he jumped up and ran to his room crying. I followed him and asked him why he was crying since I merely asked him if he knew where it came from. I reminded him the importance of being completely honest. He told me that it fell off of the button card at the fabric store and he put it in his pocket because it was so cute, then he started to cry harder. I asked him why he was crying and his response was, “My heart said not to take it, but I didn’t listen. I should have listened to my heart.”
What a great lesson. He wasn’t upset because he might get punished, he wasn’t upset because he had to return it. He was upset because he didn’t honor his true self. He knew the right choice, but was tempted by the cute little mouse. He got the lesson without me going into shame, shame, shame. He understood stealing was wrong. He understood why he had to return it. I didn’t have to break his spirit for him to get the lesson. So many times we feel the need to break down our children so that they feel bad when they do something “wrong”. If they feel bad, they’ll learn the lesson, right?
Unfortunately, through that process, they often learn the wrong lesson. They learn that they are bad, not the act itself. The act is merely a lesson, but if we put too much shame on top of it, it can get transferred into a belief by the child that they are bad because they stole something, or hit someone, or engaged in hurtful gossip. Once a child starts to believe that they are bad, the importance of self forgiveness can get lost. It’s important to understand when we make a mistake and it’s important to forgive ourselves for making that mistake. Mistakes are part of learning.
The conversation that followed with my son was that it was all okay. We are all learning and there are lots of opportunities for lessons that help us to grow. What did he learn? “To listen to my heart.” Perfect. That is the lesson.
Doreen Fisher is a musician, home educator, business owner and philanthropist. She lives in Dallas with her husband, their 2 incredibly intuitive children, Sammy the cat and Tibblett the bunny. dfisher@parentinginawareness.com; www.parentinginawareness.com; www.rainbowoutsourcing.com; www.pientre.com
PSYCHOLOGICAL BENEFITS OF A SPIRITUAL LIFE November 6, 2009
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By Lloyd J. Thomas, Ph.D.
The mental health profession is beginning to recognize the need for
people to include their spiritual life in any treatment or therapy
they might seek. Until recently, the term “spirit” conjured up
concepts such as ghosts, mental aberrations, religious beliefs or
cults. Now, however, science is beginning to acknowledge the
importance of body energy, its energy fields and what psychological
factors modify such fields. Some of these factors have previously
been exclusively the domain of “spiritual” people. Not so anymore!
The value of a healthy spiritual life is being recognized by almost
everyone who has had any experience addressing the psychological, or
mental and emotional problems of others. Clinical psychologist and
Buddhist monk, Jack Kornfield, in his book, “A Path With Heart”
writes: “When I began working at a state mental hospital while
studying for my Ph.D., I naively thought I might teach meditation to
some of the patients. It quickly became obvious that meditation was
not what they needed.
“But then I discovered a whole large population at this hospital who
desperately needed meditation: the psychiatrists, psychologists,
social workers, psychiatric nurses, mental health aides, and others.
…Not many among these caregivers seemed to know firsthand in their
own psyches the powerful forces that the patients were encountering,
yet this is a very basic lesson in meditation: facing our own greed,
unworthiness, rage, paranoia, and grandiosity, and the opening of
wisdom and fearlessness beyond these forces. The staff could all have
greatly benefited from meditation as a way of facing within themselves
the psychic forces that were unleashed in their patients. From this
they would have brought a new understanding and compassion to their
work and their patients.”
All traditional spiritual paths, some practiced for thousands of
years, seek to transform and liberate consciousness. There are
generally two very different approaches on how to accomplish this.
One traditional view teaches that we need to attain profoundly altered
states of consciousness in order to discover a “transcendent” vision
of what life is all about. The stereotype of this spiritual seeker is
one who goes to the cave or mountaintop, withdraws from the world,
meditates for hours on end, and finally becomes “enlightened.” This
view is referred to as the “transcendent path of spirituality.” And
certainly, the value of this way is the great inspiration and forceful
vision it can bring to our lives.
The second great spiritual view is called the “path of spiritual
immanence. This school teaches that one needs to bring the value of
spiritual awakening down from the mountain and inject it in every
moment of our daily lives. It believes that we need to infuse our
whole life with a sense of the sacred and truly live from moment to
moment fully involved in the daily activities we each encounter.
Both of these spiritual traditions, have certain psychologically
beneficial and healthy aspects. Almost any spiritual tradition
contains certain “truths” and methods for realizing them.
Regardless of which religious or mystical path one chooses, the
benefits one derives from pursuit of a spiritual practice can include:
—-The development of compassion for self and others. Such
compassion is based not on seeking some ideal of perfection. Rather
it is simply based on the capacity to “Let go and to love, to open the
heart to all that Is.”
——The strengthening of the human virtues of kindness, patience,
flexibility, self–awareness and self–acceptance, understanding,
wisdom and knowledge.
——Probably the best psychological benefit of spiritual pursuits
is the loss of fear. As one’s spiritual life evolves, his fear
diminishes. Almost all common psychological problems are
fundamentally based on fear. Lose your fear, and you become
spiritually well. Become spiritually mature and you lose your fear.
As a mental health professional, I can attest to the value of these
traditional spiritual endeavors. Hopefully, we will continue to seek
out their benefits to us as living beings. Perhaps we are actually
spiritual beings creating a physical experience, rather than a
physical being seeking a spiritual experience. Wouldn’t that shift in
perception transform your life?! Such a transformation in everyone’s
self-concept might just save the human species from extinction.
++++++++++++++++++++++++++++++++++++
Dr. Thomas is a licensed psychologist, author, speaker, and life
coach. He serves on the faculty of the International University of
Professional Studies. He recently co-authored (with Patrick Williams)
the book: “Total Life Coaching: 50+ Life Lessons, Skills and
Techniques for Enhancing Your Practice…and Your Life!” (W.W. Norton
2005) It is available at your local bookstore or on Amazon.com.
Lloyd J. Thomas, Ph.D. has 30+ years experience as a Life Coach and
Licensed Psychologist. He is available for coaching in any area
presented in “Practical Life Coaching” (formerly “Practical
Psychology”). E-mail: DrLloyd@CreatingLeaders.com or LJTDAT@aol.com.
November 3, 2009
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PARENTING IN AWARENESS
Using awareness to deviate from learned parenting behaviors.
I remember the very moment that my daughter was born barely 9 years ago. It’s not a moment most mothers would ever forget, but I remember my exact thought…”It’s time to grow up – today.” It’s not that I felt overly immature at the moment just before that, but the immediate knowing that this tiny being was wholly dependent on me and would grow to learn from my every move was cathartic and intimidating at the same time.
A rush of emotions and thoughts came in despite the fact that I had just given birth — a beautiful, natural, gentle birth, but exhausting nonetheless. I knew at that very moment that it was up to me to break a long history of common parenting styles with which I did not intend to follow. I had no idea just how difficult that would prove to be. Generations of habits, repeat behaviors and semi-conscious parenting were deeper in my psyche than I knew or cared to admit. As my daughter grew and my son was born, the daily stress of parenting brought out the very reactions that I swore would never escape my lips; they fell out or were just barely caught in the nick of time. I quickly learned two important things: 1) I was parenting by design; and 2) it was going to require 24/7 awareness if I was going to succeed in gentle, respectful and non-violent parenting.
I recall one story that my daughter always asks me to repeat. I’m not sure why she likes this story, but it’s almost as if she is reminding me that I’m doing okay and making right choices. My husband was on the road touring with a band and complete exhaustion was becoming a normal existence for me. My newborn son had just been released from NICU with a heart defect and he and I were both decompressing from a bit of ICU psychosis. Needless to say, sleep was a rare treat. I was making dinner and took out some tater tots and put them on the cookie sheet on the stove. My daughter got angry at me because she wanted to eat them out of the bag (she was 3), so she reached up and yanked the cookie sheet off of the stove and the tater tots went flying. I had an immediate reaction and reached my up hand preparing to spank her with about as much force as I could muster when (as if in slow motion) I had a last minute awareness of what I was about to do and instead scooped her up and gave her a big hug. I was shaking and crying. And she was laughing. She gave me a big hug and never knew how close she came to becoming yet another child victim of corporal punishment.
I knew at that moment that it was possible to change the course of history and make new decisions in how we parent our children. I know that the abused grow to become the abuser, but I also know that this is a choice. But, it requires awareness – awareness and intention. We must first set the intention to parent in a gentle, loving manner. Every day I wake up and tell myself that I’m going to parent with love and patience and listen with an open heart. Every night I go to bed and forgive myself for anything that slipped through. And every day, I take responsibility for my actions, make amends for any actions or words that fall outside the scope of what I consider loving and gentle (holding myself to a high standard on that definition) and acknowledge to my children when it was me, not them, who brought out any transgression.
Doreen Fisher
Doreen Fisher is a musician, home educator, business owner and philanthropist. She lives in Dallas with her husband, their 2 incredibly intuitive children, Sammy the cat and Tibblett the bunny. dfisher@parentinginawareness.com; www.parentinginawareness.com; www.rainbowoutsourcing.com; www.pientre.com
BARRIERS TO EFFECTIVE COMMUNICATION October 26, 2009
Posted by coachingparents in Intuitive Resources, Intuitive Tools, Welcome.Tags: children, family, Parent coaching, Fathers, how to, life, Parent Children Education, parent coach, Parent Education, parent support, Parenting Coaches, Parenting Coaching, parents, preschoolers, relationships, teaching children, women, mothers, parenting, emotional children, work / life balance, kids, positive communication, Mentor, mother, parent, imaginary friends, contact, health, teenager, Leadership, goals, Wellness
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By Lloyd J. Thomas, Ph.D.
Effective communication is the foundation for all satisfactory
relationships. Daily communication is the only activity that has been
found to be common to all satisfying marital relationships. Truthful
communication is the basis for the development of “basic trust” (the
primary emotion for healthy parent/child relationships). Most all
leaders are gifted communicators. Without successful communication,
we don’t become fully human. Our language skills are what separates
us from all other species.
By the time we become adults, most of us have experienced (or have
personally developed) barriers to effective communication. These
barriers distort/prevent our communication abilities. Here are some
of the most common barriers to effective communication.
PASSIVITY. Communication requires energy. It requires initiation and
responsiveness. If you remain passive, communication is slow at best.
DOMINANCE. If you dominate the communication process, it becomes a
“one-way street”, and prevents responses. Domination may be by words,
behavior, tone, threat, perceived authority, or manipulation.
INAPPROPRIATE SELF-DISCLOSURE. Talking about yourself rather than
responding from yourself, usually changes the subject or focus of the
communication.
INTERROGATION OR GRILLING. Protecting yourself from meaningful
contact by any one of the following patterns:
a. Internal taboo against crying (emotional expression).
b. Talking exclusively about safe topics.
c. Avoiding your own uncomfortable issues.
d. Offering false reassurance.
e. Emotionally detaching from the topic or person.
f. Intellectualization (a common favorite).
USING CRUDE LANGUAGE. May be powerful, but usually turns others off.
USING JARGON. Using words that belong exclusively to your area of
expertise… “legalese”, medicalese,” or “psychologese.”
MORALIZING OR ADMONISHING. Imposing your own value judgments on
another’s verbalizations or telling another that s/he or the ideas are
wrong, bad, etc.
PATRONIZING. Condescending words, tone, or behavior as if you were
talking to a person of less value than yourself always makes the other
feel defensive and blocks communication.
INEPT CONFRONTATION. Arguing or being dogmatic in your language or
attitude.
PRESSURE TACTICS. Using threat, implied or explicit, to persuade the
other regarding the topic.
INSENSITIVITY TO FEELINGS. Being callous or unaware of your own
feelings as well as the other to whom you are communicating.
As you may have noted from all the above, there are many and varied
behaviors that hinder skillful communication. As you become more
aware of such barriers, you have the opportunity to avoid engaging in
them.
In a future column, I will list a number of behaviors that
enhance/strengthen effective communication.
++++++++++++++++++++++++++++++++++++
Lloyd J. Thomas, Ph.D. has 30+ years experience as a Life Coach and
Licensed Psychologist. He is available for coaching in any area
presented in “Practical Life Coaching” (formerly “Practical
Psychology”). Initial coaching sessions are free. E-mail: DrLloyd@CreatingLeaders.com or LJTDAT@aol.com.



