KNOW STRUGGLE, KNOW GROWTH

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"If there is no struggle there is no progress. Those who profess to favor freedom and yet deprecate agitation are men who want crops without plowing up the ground; they want rain without thunder and lightning. They want the ocean without the awful roar of its many waters." — Frederick Douglass, 1857

I LOVE this quote. At a global level, it reassures me that the things that feel so tumultuous and threatening in our world right now are normal processes, that next season's crops come after first plowing up the ground, that pain comes before birth. It shifts me from feeling afraid and threatened to feeling more hopeful—and even curious about what growth might be on the way.

I thought of this quote recently when an awful, roaring wave of anxiety disturbed my calm ocean within. With the benefit of hindsight, I see that my seemingly unwelcome anxiety was actually the start of a beautiful process of healing something deep within me. As I healed that part of me, I felt empowered and, yes, free.

This quote reminds me to just let my feelings come, to stay open, curious, and connected (to myself and my loved ones) and trust that struggle within me is actually a harbinger of growth and change. It invites me to remember that my distress is the first sign of a process working within me toward greater healing, happiness, and wholeness. It reassures me that if I stay with my distress and trust it, relief is on the other side of that wave, because "nothing that feels bad is ever the last step."

And so I invite you to sit with this quote and notice what you feel inside as you read it. Think of how often great pain, anger, or fear has come before a place of growth, healing, understanding, relief, joy, or freedom. I wonder how it would be for you, right now, to welcome something inside you that feels hard, confusing, or scary, knowing that all you're feeling is the start of things being much, much better for you.

BRING YOUR PROBLEMS TO WORK?

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I ran across this New Yorker cartoon a while ago and I've been meaning to post it. I love it because a) it's really funny and b) it's really true! We laugh because we all recognize these kind of random anxieties, hurts, and resentments within ourselves. (I feel you, Two Years Ago I Said the Wrong Thing Lady!) It's normal to worry and to struggle—the important thing is that you never suffer alone. We all need a safe place to turn for comfort and guidance when we're besieged with these kinds of inner doubts and difficulties. So, to make this cartoon more helpful (but much less funny), if you're struggling with your own version of these kinds of challenges, don't bring your problems to work—bring them to therapy!

THE NEGATIVE CYCLE

Sharon Mead, an EFT therapist in the South Bay created this helpful video about the negative cycle for her clients. Check it out!

IN PRAISE OF VULNERABILITY

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I came across this quote today and I wanted to share it. We have for so long been told sharing our vulnerability with others is a sign of weakness, but many of us would prefer to do just about anything than share something really vulnerable. One of my firefighter clients once told me he'd literally rather go into a burning building than tell his partner how scared he feels inside when they fight!

Being vulnerable is not only a sign of being brave and authentic, but it's also a necessary part of creating real intimacy and security. Vulnerability fuels connection. Sharing something real and tender is a big part of how we build and sustain close bonds. As those of you in EFT therapy know, we get out of the negative cycle by sharing our vulnerable feelings of loneliness, inadequacy and fear rather than hiding them behind protective walls of criticism or defensiveness.

This principle works in any close relationship. If I share something vulnerable with you, and you respond with care and understanding, I decide that you can be safe for me, which makes me more likely to open up to you in the future. "Wow — he was really kind and listened to me. I felt good sharing that with him. Maybe I can tell him more!" I learn that my sharing this part of me with you doesn't make you reject me, which helps change how I view myself. "You know the real me — even this part of me I'm not so sure about — and you still seem to like me? Maybe I'm OK after all…" Also, my sharing invites you to share something personal about yourself with me. "Wow! She really shared something vulnerable with me — maybe I can open up about this thing I've been worried about, too!" All of this creates an atmosphere of safety, acceptance, and closeness between us, a positive feedback loop where the more you share, the more I share, and we keep feeling safer and closer.

WIDENING THE SCOPE OF LOVE

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Happy MLK day! In the spirit of honoring this American hero, I'd like to encourage you all today to do two things:

One, to take a moment to reflect and be grateful for the many privileges and protections we enjoy today thanks to the moral clarity, eloquence, and courage of our human rights heroes. We talk a lot in therapy about practicing gratitude — research tells us it's one of the best ways to improve our felt sense of well-being and reduce depression and anxiety — and as Americans, we have much to be grateful for. The right to free speech, freedom of religion, representative government, ending slavery and segregation, extending voting rights to women, same-sex marriage, etc. These freedoms are a precious inheritance, a gift that, as with Dr. King, often came at the cost of human lives. Let's take a moment to thank the many men and women who labored and sacrificed for us to enjoy these freedoms today.

Two, take a moment to reflect on how we can continue Dr. King's work and leave an even more just and kind world behind for our children and grandchildren. In EFT, we talk so much about attachment and security. And as our love and safety grows within our couple bond, we naturally find ourselves wanting to widen the scope of our love — thinking of ways to repair with family members, grow closer with friends, and nurture our world as a whole. As we continue on our journey toward equality and civil rights in this beautiful, diverse, raucous nation of ours, please think today about what we can do for our fellow citizens so that, in this American family, we all feel safe, accepted, and know we are not alone. In our country, as in our relationships, let's work toward "a more perfect union." With all our many differences, let's strive to hold each other tight.

And with all that said, I'd like to share with you this beautiful video on this couple's journey together. Enjoy!