Click here to view Clair Mellenthin, LCSW on KUTV discussing how to manage stress during the election season!More
We live in a world where we are being fed a constant stream of information at, seemingly, every turn. It can be easy to get lost in all the noise, and disconnect from our core sense of self, worth, and values. When that happens, one might experience depression, anxiety, feeling untethered, resentment, and unhealthy relationships, among others. One of my greatest steps in my own journey was learning how to come out of the self-betrayal that had become familiar and comfortable.
What is self betrayal? Self betrayal can manifest in many different ways. It can be sacrificing your own values and boundaries to maintain a relationship, saying “yes” when you actually want to say “no,” people pleasing, perfectionist tendencies in an effort to feel, or be seen as, “enough,” or living in a cycle of shame from not understanding the wounds that drive behavior. In a sense,
it is disconnecting from that voice of truth within.
Learning to connect to your most authentic self can be scary and liberating, all in the same breath. Some tools to help you connect to this authentic self can be:
-Meditation and mindfulness exercises
-Truth and distortion journaling prompts
-Future self authoring exercises
-EMDR, and other somatic work to process past trauma
-Inner child work and attachment healing
As you learn to connect and find belonging to your truest self, you will find deeper and more meaningful connections in your relationships, as they are no longer responsible for filling your cup of worth. If you have experienced self betrayal in your life, and are wanting to find healing, know that you have all the tools of healing within you to begin this journey. An experienced counselor can help you unlock those tools when you find yourself feeling stuck.More
Join Kathleen Baxter on the Eve Unleashed Podcast to talk about sex. Kathleen discusses the difficulties of navigating sex conversations in the home with spouses and children. Join through this link and wherever podcasts are streamed.More
The world is still reeling from COVID-19 and the strict new guidelines of proper social etiquette. It is difficult to emotionally connect with someone when you are not allowed to touch them, and sometimes cannot see most of their face. We are all adjusting to the new and needed guidelines that keep our physical health safe. In the meantime several people are noticing a severe decline in their emotional intimacy with friends and partners. There is an innate desire for us to connect with people around us, and yet people are having a difficult time doing that these days.
May I suggest a nine minute daily exercise for you to participate in that can strengthen your relationship with your partner, children, and friends? Everyday, we have several times in which we say hello and goodbye to someone. In the morning, we say hello for the day to our children and if we have one, our partner. We say goodbye when we leave for work or school. Hello, again, when we come back from school or work. And goodbye, again, when we go to bed. With friends at work we have the hello when we arrive, and when we leave. With the people that live in your house: I challenge you to make good morning an event. Look your children and spouse in the eyes and give them a hug. Ask them how they slept. Try and connect on a physical and emotional level. It will only take three minutes. When your kids or spouse gets home from school and work do the same thing. Look them in the eyes, give them a hug, and ask them how their day was. Sit and listen to them. It will take about three minutes. Before you go to bed look your spouse and children in the eyes and hug them. Ask them what their favorite part of the day was. It will take about three minutes. We are now up to nine minutes of connection time you have just had with your spouse or children. That makes a huge difference in feeling connected to someone! It will add a special dimension to your relationships with your spouse and children. Sometimes it may take longer, than nine minutes, but the reward will be well worth it.
The same can be done with co workers. Instead of greeting someone with a quick hello, stop and be physically and emotionally present. You cannot get close to them, and often a mask will be in the way. You can still connect with that person! Look them in the eyes. Ask them how they are doing and lean in, showing that you care and you are interested in what they are saying. When you leave to go home, check in with those co workers. Take a few minutes to again, ask them about plans for the evening. Ask them about their children, spouse, or hobby. This may seem like an easy task, but again one that will reap great rewards as you connect emotionally with the people you work with.
As always, watch your own emotional health. People all over the world are feeling disconnected from each other. If you are feeling overwhelmed and depressed, there is always help out there for you! Good luck as you try out this new social experiment of connection!More
Treating the Cold, not the Cough
Today I want to share an new approach to what is commonly referred to as “porn addiction” treatment. I talk with many individuals and couples who are experiencing pain or distress due to unwanted sexual behaviors or use of sexual imagery.
Dr. Cameron Staley presents his research on pornography addiction treatment here: https://youtu.be/mNGg5SMcyhI
He states that porn is the cough. Instead of treating the cough, we need to treat the cold, which could be depression, anxiety, lack of accurate sex education, shame, or lack of coping strategies. If you are dealing with sexual behaviors that feel out of control and would like help, call 801-944-4555 to schedule a session with Alice today.More
Scary title huh? We don’t want to think about kids and pornography in the same vein regardless of context. Unfortunately, the reality is that first pornography exposure happens often during early adolescence or even childhood. You read correctly, childhood. I’m talking about playground and recess aged kids here. As parents in the digital age, I think most of us are aware that our teenagers have access to inappropriate content at their fingertips; however, we are less aware of the proliferation of it targeting younger children. As a result, we are often caught off guard about how to talk about pornography with young children. Sadly, being unprepared can often lead to some instinctual reactions, that while quite normal, can have unintended consequences in the messaging that kids receive. Mainly, that they did something wrong and that makes them “bad”; shame is not productive nor helpful for healthy sexual development.
Shame, as a parenting strategy, is not effective at creating healthy change in behaviors (notice the bolded…healthy). In fact, it is just the opposite. While shame may enact change in behaviors, it does so by undermining self-worth and value. Often with the universal emotion, shame, we feel like we are fundamentally flawed as human beings and irrevocably broken. Now with the parents I’ve worked, this isn’t the message that they are trying to instill in their children; assuredly, they are trying to empower and support their children. This is the reason why I think it’s imperative that parents be prepared with the messaging and a script, of sorts, for these conversations. Here are some of the most common questions that I get asked about dealing with pornography exposure and young children aged 6-12 years old:
When should I talk to my child about pornography?
If your child is using the internet then you need to start having age and developmentally appropriate conversations about pornography. Yes, if your 5 year old is watching videos or playing games then they can come across it, even with filters and other safeguards.
Example: Sometimes adults put stuff on the internet that looks like it’s for kids, like cartoons that show body parts that we’ve talked about being private like a penis or breasts. It isn’t appropriate for kids and it can be really confusing. We want to you show us if you see something that feels confusing, like it might be for adults, but you aren’t sure. We won’t be angry or mad, we love you and want to be able to play your games safely.
How did my child start looking at pornography?
Typically, a child’s first exposure to pornography happens in one of two ways: they either accidentally click on a link that takes them to a porn site or a friend shows them. Kids are curious and they tend to share their curiosity with their peers. Sadly, kids can be labeled as “bad” or being a “bad influence” when a child reports that their friend Timmy showed them a picture, video, or link that includes pornographic images. This sends the same messaging that was discussed above, that being curious about sexual imagery, sexual acts, or sexuality in general is “bad” or “off limits”. If we want our children to learn about sex from us, their parents, then we need to take ownership of having the conversations.
Thus, talk to your child about their curiosity. Work to normalize their curiosity about sex and the feelings that they experienced. Create an environment that is safe, even if you or they are uncomfortable, to discuss sex and pornography and your beliefs and values regarding them. They will get their sexual education from other sources regardless if we abdicate this role in our children’s development.
Example: Joey, thank you for telling us when you clicked on that link; you did exactly what we’d talked about you doing. We’ve talked about how sex and sexual feelings are normal and healthy, I wonder if you’re curious about any of the images that you saw? What did you feel when you looked at the images? Sometimes it feels really exciting to see things that we don’t know a lot about, like naked body parts or sexual acts, these feelings are normal and nothing to feel ashamed about. We value sexuality and feel that explicit sexual images are harmful to that development because they can portray sex in a way that isn’t realistic or healthy.
How do I teach my child that porn isn’t realistic?
For very young children, framing it as the actors are playing pretend puts the concept into a form that they understand as they often engage in pretending. Keep it simple, short and provide an opportunity to ask questions if they remain curious.
Example: Joey, you and your friends love to play superheroes right? Sometimes you even dress up as your favorites superheroes and pretend to save the world. The movie that you saw, the people are actors and are playing and pretending too. They were playing, sex is a way that adults play, but they were playing pretend in that movie.
Older children typically can conceptualize the difference between real and pretend without the fantastical examples; however, as pornography depicts real acts it can sometimes be difficult for them to understand how it isn’t real. I like to use an example of something that is also real but exaggerate like driving in the Fast and Furious movies. Go on YouTube and find a driving scene and watch it together and discuss how, while some of the basic concepts are real, the actual movie isn’t. For example, it was filmed on a sound stage or movie lot with a professional driver doing the stunt maneuvers. Adult films are also filmed as a movie production with actors, the maneuvers are scripted and practiced, the vocalizations and facials are exaggerated, etc. So, while the act itself is real, the depiction of the act isn’t.
While I just skimmed the surface, I hope this gives parents some ideas to start the conversation. This subject is scary and can be very intimidating for parents to explore with children, especially young children. However, parents have the opportunity to influence the narrative that children are exposed to in a way that creates a safe environment for healthy sexual development without shame.More
As a therapist who works primarily with sexual issues, I know that there are topics that don’t get discussed much in homes, likely due to the uncomfortable nature of those conversations. The irony is, these topics are uncomfortable because we don’t talk about them often enough. A topic I have noticed many families neglect is power and privilege.
This certainly applies in the work I do surrounding sex. It applies in teaching our children how not to exploit younger or less able-bodied children. It applies to dating and peer relationships for teens. It applies to our role as a parent to our children. It applies to gender and it most certainly applies to race.
Here are some things you can do to help your children grow up as kind, aware, and accepting humans. We need to do more than say, “All people are created equal.”, and then go about our day feeling like we did the right thing. It isn’t enough.
- Acknowledge your own privilege. You can’t teach your children something you don’t understand. If you find yourself saying things like, “All lives matter,” take the opportunity to educate yourself on the subject. You can be sure that if there is a large group of people with a lot of energy surrounding a topic, there is something real there. If you don’t understand it and feel defensive about it, rather than criticizing it, learn about it. I recommend the book, White Fragility: Why it’s so hard for white people to talk about racism by Robin Diangelo. This is a good start.
- Teach your children that the way they see the world isn’t necessarily the way the world IS. We so quickly take our very limited view as truth. This doesn’t help our children in life, or in the quest for kindness and equality. If your children see primarily white people everywhere they go, help them understand that this is privilege. There is a reason they don’t see black or brown people where they are, and it is power and privilege that those people don’t share. Teach your children alternative views of the world. Expose them to other people’s experiences and truths and treat those experiences as valid and real.
- Show your children the things they have simply because of what color they are and where they live. One of the biggest challenges here is that privilege by its very nature is invisible to us. We don’t have to look at the things that work for us inherently, and so we are usually blind to them. The luxury of privilege is that we can ignore the things that oppressed people are painfully aware of. I hear so often, “I worked hard for everything I have.” I believe most people work hard for what they have, but there are some things we have just because of who we are, what we look like, and where we are, that we did not have to work for. It is true that some people in society have to work much harder for the same things other people had to work much less for. This is privilege and oppression at work.
- Model for your children how to use their privilege to benefit those who don’t have it. A person with more privilege needs to use that privilege to make changes toward equality. This comes back to the hard work topic. The oppressed have to work so much harder to achieve equality. They can’t and shouldn’t be doing it alone. Those is a place of privilege need to use it to make these changes at a quicker rate. What do your children learn from watching you? Do they learn that different rules apply to higher and lower power parties (parents and children)? Do they learn that the one with the most power gets the say simply because they have the most power? Or do they know that everyone in the family, community, and world matters the exact same and so do their voices? Are you open to influence from your children even though they are smaller and less experienced than you? Reassess how you model power dynamics in your home. Children who grow up feeling overpowered relish in the day they get a turn in the seat of power and domination.
I meet with hundreds of students and clients on a yearly basis from all different walks of life. What I have found in all these deeply intimate and connected conversations and interactions is that we on a basic human level are remarkably similar. We all want to be loved, accepted and treated fairly. We want the same for our children and loved ones. Let’s lay down the defenses and model kindness and humility for our children so they can do better than we have.More
American novelist Wendel Berry expressed a powerful concept in a poem titled “To Know The Dark.”
To go in the dark with a light is to know the light.
To know the dark, go dark. Go without sight,
and find that the dark, too, blooms and sings,
and is traveled by dark feet and dark wings.
– Wendel Berry
We often perceive the dark as evil, harmful, or wrong. The concept of light vs. dark is an age-old concept. The attitudes around “the dark” have are often conflated with disaster. According to Berry, the label “dark” may be best described by the unknown. We fear it.
It can be uncomfortable to move into the spaces of the unknown. Typically when we approach uncertain situations or areas with caution. Sometimes the best strategy to explore the hidden things is to lean-in to the unknown by embracing without predictability (go without sight). When we do, we find the unknown sings with beauty.
This process isn’t always easy. Some people find companionship helpful. A partner could be a spouse, parent, or close friend. When seeking a companion, its best to find somebody who can offer support, without judgment, or contribute to the fear. Others find it helpful to ask for help from their Divine power for protection and guidance.
What of “dark feet and dark wings?”. Perhaps the exploration of the beauty of unfolding song originates from allowing for the steps through new elements to emerge naturally. Wings typically signify power and movement. Could real change and receiving come from flying with confidence, embracing the tension by thinking of what happens “to us,” is happening “for us”?
Jeff Lundgren, ACMHCMore
In my last post, Flexible Thinking Part 1, I reviewed what flexible thinking is and its benefits. Over the last few months, we have all been “thrown in the deep end” of flexible thinking as the COVID-19 pandemic has required us to make adjustments. Flexible thinking, or the ability to adapt mentally, emotionally and behaviorally to a variety of situations, helped us transition to distance learning, working, shopping, and socializing.
In this post, I briefly highlight how flexible thinking can improve and help reduce feelings of depression and anxiety:
- Depression tells us things will never change and reduces hope for the future. Flexible thinking applied to depression recognizes the opportunity each day and, in each situation, to do something different and breaks down negative feedback loops.
- Anxiety feeds on possible, but unlikely, scenarios playing out in our lives and the lives of those we care about. Flexible thinking reminds anxious minds they have the resources around and within them to solve current and future problems and to create solutions to those problems. In short, flexible thinking focuses on “possibilities rather than deficiencies.”
What can we do to increase and improve our mental flexibility?
Engaging in mindfulness activities, (think deep breathing, meditation and guided imagery) yoga, aerobics and relaxation techniques have all been shown to increase executive functions and mental flexibility. Research has also shown we can also enable flexible thinking through positive affect (positive emotions such as cheerfulness, pride and energy and their expression), openness to experience and self-control.
As we consistently engage in flexible thinking, we can have more control over our thoughts and responses, reduce feelings of depression, anxiety, frustration and stress, meet our goals and successfully navigate the changing circumstances in our everyday lives and interpersonal relationships.
Emerald Robertson, M.S.Ed., ACMHC, NCC
Kashdan, T. B., & Rottenberg, J. (2010). Psychological flexibility as a fundamental aspect of health. Clinical psychology review, 30(7), 865-878.More
Over the last month, you may have had that exact thought cross your mind a time or two (okay maybe a million depending on how well your kids are adjusting to on-line school). Seriously though, during this global pandemic and all the changes to our daily schedules and lives there seems to have been an overwhelming sense of discombobulation and unease with each new declaration. At least that’s my perception from my personal experiences with friends, family, neighbors, clients, and written accounts that I’ve read. It seems to leave a lot of us feeling like we’re living in an alternate universe….(cue the music), “You have entered the Twilight Zone!”.
How do we build some continuity into our “new normal”? By being creative and flexible with our expectations and focusing on our priorities we can reduce some of the anxiety of the unknown. Now, you’re probably wondering what exactly I mean by that and are wondering if I’m going to tell you to create a “schedule” that is color coded with daily achievement goals that is Pinterest or Instagram worthy? Nope!!!! I am going to suggest a couple of things that I have seen have huge impact, both personally and professionally, when trying to create a new normal.
First, set a consistent wake up time. If you are a natural early riser and like to be up with the sun and that helps you feel grounded and ready to start your day; set an early morning time. If you are more of a “I like to laze in bed a bit and then start my day”, type of person then set a little later time. Having a set time to get up every morning creates a natural sense of normalcy for our bodies.
Next, find a purpose in every day no matter how small. It can be from walking the dog to creating a presentation for your work Zoom meeting tomorrow. Just find one thing that will give you a purpose for that day.
Get outside the four walls of your house!!! Even the most introverted are struggling with feeling confined during the stay at home directives and orders. We don’t realize that over the course of a typical day many of us are in and out of our homes, offices, cars, stores, and schools many times. The loss of this freedom of movement can have a strong impact on our mental, and physical, well- being. Combat this by getting outside 2-3 times a day for at least 10 minutes each time. It doesn’t need to be for exercise purposes, although that certainly has added benefits, but just the change of scenery.
Make a connection with friends, family, coworkers, or neighbors every day. No, I am not saying throw the social distancing guidelines out the window and be reckless with your health. I am saying it is important to feel connected to those around us, especially in a time of stress. Isolation and loneliness are not our friends. We are social beings that have a need for connection. Think about it, how does the penal system punish inmates? They put them in isolation…solitary confinement. Break out of your solitary confinement and talk to your neighbor from your porch. Call your sister on FaceTime. Set up a virtual girls’ night. Stay connected!
Lastly, find a way to connect meaningfully with your source of power, whether that be through meditation, prayer, therapy, gratitude affirmations… whatever makes you feel grounded, empowered, and centered. Take the time everyday to find your inner peace and quiet the fears or worries in your mind. And, if you need help and are struggling then there are therapists and resources available on-line that can help you.More