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To Thine Own Self be True

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.

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Eve Unleashed with Special Guest, Kathleen Baxter

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.


http://eveunleashed.buzzsprout.com/1365421/5712997-lets-talk-about-sex-with-special-guest-kathleen-baxter-lmft

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Nine Minutes A Day to Strengthen Your Relationships.

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!

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Kids, Pornography, and Shame

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.

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How to Talk to Your White Kids about Power and Privilege

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.

  1. 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.
  2. 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.
  3. 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.
  4. 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.

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Flexible Thinking Part 2: Flexible Thinking and Mental Health

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

Reference:

Kashdan, T. B., & Rottenberg, J. (2010). Psychological flexibility as a fundamental aspect of health. Clinical psychology review30(7), 865-878.

https://www.psychologytoday.com/us/blog/the-inner-life-students/202003/flexibility-in-the-midst-crisis

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Flexible Thinking Part 1: Make and keep friends, romantic partners, and your job

What is Flexible Thinking?

Running a social skills group for kids ages 7-11 has taught me a lot about the benefits of flexible thinking. Flexible thinking in kids produces turn taking, transitioning smoothly to new activities, and the ability to adapt mentally, emotionally and behaviorally to a variety of situations.

Flexible thinking in adults also enables mental, emotional, and behavioral adaptability. It is the ability to consider situations from multiple perspectives, include context clues to inform decision making, manage rising emotional responses in appropriate ways, problem solve, and balance and prioritize competing desires and goals. Flexible thinking also allows for spontaneity in our romantic relationships that can increase excitement and deepen connection.

Flexible thinking looks like letting someone else pick the restaurant for dinner, cancelling plans to be with a friend or spouse who’s had a difficult day, finding solutions to problems instead of ruminating on the endless escalating spiral of “what if…” scenarios, truly listening to understand what others are saying, and not telling your boss what you really think of them when they take credit for your work during the company meeting.

Inflexible or rigid thinking in adults is often manifest in all or nothing (Black and White) perspectives and doesn’t allow for nuances and mitigating circumstances. Doing something because, “That’s how we have always done it” is an example of rigid thinking. Other examples include not listening to other’s ideas, struggling to consider the feelings and experiences of others, and obliviousness to opportunities around us because we are locked into our self-appointed expectations, rules or ideas about how something is “supposed to be.”

There is a popular Huffington Post article (“Reasons my son is crying will crack you up!”) that is unknowingly highlighting inflexible and rigid thinking. In each of these pictures, the child is having an emotional meltdown because they are stuck on one thought and the associated feeling so deeply, they become overwhelmed, abandon all reason and rebuff efforts to console them; for example, “He wouldn’t fit through the doggy door. Note the open-door right beside him.” With toddlers and adults alike, inflexible thinking can lead to unhelpful and stressful situations.

As a caution, let’s be clear that not all rigid thinking is unhelpful. There are areas in life that being inflexible is necessary and protective. With regards to physical safety and personal and emotional boundaries, it is advantageous to be rigid.

Application

We all have times where we utilize both flexible and rigid thinking, the important part is to identify where we, as adults, teens or kids, could benefit from more flexible thinking.

  • Is there an issue with your friends or spouse that keeps coming up, how could you change your perspective or response in the situation to increase connection with that person?
  • What could be a different way to address the issue? What about that issue is the real problem?
  • Could any of these same questions be applied to work relationships and circumstances?

You need to be a pipe cleaner.

Here is a visual way to conceptualize flexible thinking. During one of my first weeks running the aforementioned social skills group I came across an activity highlighting the importance of and difference between flexible and rigid thinking using a popsicle stick, a pipe cleaner and a piece of yarn.

  • A popsicle stick is sturdy but rigid. Attempts to bend the popsicle stick typically result in it breaking. Not helpful. 
  • Pipe cleaners are soft and fuzzy on the outside, come in multiple colors, bend easily, hold their shape and have sturdy wire in the middle: the creative options are endless. They are so adaptable they can bend to whatever the situation requires while maintaining their inner core (read: personal values and goals).
  • A piece of yarn can barely hold any shape at all, it’s too flexible. It can’t stand up for itself or hold a boundary and can be easily manipulated with no resistance.

Thinking like a pipe cleaner allows flexibility, adjusting, shifting, adapting and changing as needed without compromising our values. What areas in your life are you like a pipe cleaner? Are there some relationships, situations or events where you are more like a popsicle stick? Which of these scenarios or people would benefit from you being more like a pipe cleaner?

Look for Flexible Thinking Part 2: Mental Health, where I will review how flexible thinking impacts and effects our mental health.

Emerald Robertson, M.S.Ed., ACMHC, NCC

Reference:

Halloran, J. (2015, February 9). Teaching flexibility to kids. https://www.encourageplay.com/blog/being-flexible

Khoo, I. (2015, April 29). ‘Reasons my son is crying’ will crack you up. Huffington Post Canada. https://www.huffingtonpost.ca/2015/04/29/toddlers-crying_n_7033472.html

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“Won’t You Be My Neighbor?”

Anything that is human is mentionable and anything mentionable can be more manageable. When we talk about our feelings, they become less overwhelming, less upsetting, and less scary. The people we trust with that important talk can help us know we are not alone.” – Fred Rogers

I love this quote from Mr. Rogers; it is the epitome of what I believe as a therapist and strive to achieve with my clients. We are all human and we have immense capacity for handling emotions, but sometimes those emotions feel completely and utterly overwhelming. Having a person that we can trust can make those emotions feel more manageable and we might, just maybe, even be able to talk about them more openly.

 We all want to feel like we matter and that someone cares about us; that is a universal human desire. No one wants to feel like they are all alone in this life, but often that is a feeling that we experience. How do we combat those feelings of being alone, isolated, not heard, or not cared for? Connection. Connection to someone or something that allows us to feel seen, heard, and understood. Connection requires vulnerability and vulnerability can be scary. Let’s be honest, we have all probably experienced a situation that we chose to bury, ignore, or deny an emotion rather than risk being hurt by being vulnerable and sharing.

Many of us grew up with Mr. Rogers as our introduction into learning about feelings. He didn’t shy away from talking about the hard topics either: death, divorce, pain, rage, and anger all featured on his show aimed at children. His forthright presentation of issues that we, as human beings, all struggle with was not typical for the time where children were, largely, encouraged to be seen and not heard. How refreshing to help children, and the adults that we became, to learn to recognize, identify, and name the emotions that we were feeling and that it was ok to be scared, it’s human. And if it’s human, then it’s mentionable and manageable with a little help from our friends in the neighborhood. In the words of Mr. Rogers, “Won’t you be my neighbor?”

Henley, Y., Saraf, P., Turtletaub, M., Holzer, L. (Producers), & Heller, M. (Director). (2019) A Beautiful Day in the Neighborhood [Motion Picture]. United States: Tristar Pictures.

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The Power of Humility

In my work with people from all walks of life and circumstances, the one thing I have found to be true in every case is that humility always aids in healthier interactions and higher quality relationships. Another observation, is that humility is not very easy to come by. We, as human beings, kind of stink at this humility thing.

So, what is this humility thing? Well, in my personal and very unofficial definition it means not viewing yourself (or anyone for that matter) as better than anyone else. It is throwing out the right vs wrong, better or worse than mentality. I think that the following two beliefs are an essential first step in maintaining humility.

  1. Remember that every single human being on this earth has had and will have an entirely unique experience. None of us can have the exact same experiences and views as someone else.
  2. Each one of those unique human experiences and vantage points are valid.

Not only do these beliefs lay the ground work for much kinder and constructive interactions, but it will ease you of the stress that comes from expectations to be right or better than. Humility might sound like this:

“I think it is like this, but I could be mistaken.”

“I want to try this, and I would love to hear what you would like to try.”

“Can you tell me what that is like for you?”

“I was mistaken.”

“I am sorry about the pain you are feeling due to my choice. Will you tell me more about it?”

       I challenge you to incorporate even one of these phrases into your conversations, perhaps with someone you haven’t been getting along with very well, and see how the relationship improves. Even if you don’t find the outcome you were looking for, kindness and softness are never wasted.

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Five Do’s and Don’ts of Separation Anxiety

Do Implement a Good-Bye Ritual

         Brainstorm with your child a short ritual you will both perform every time you say goodbye. This could be a secret handshake, a special song, a mantra you say together or a combination of words and touch. Anything that is meaningful for both you and your child will work.

Don’t Use Tough Love as a Go To

 Karen Young of Hey Sigmund explains how fighting against our natural fight or flight instincts is a losing battle.

“We humans are wired towards keeping ourselves safe above everything else. It’s instinctive, automatic, and powerful. This is why tough love, punishment or negotiation just won’t work. If you were in quicksand, no amount of any of that would keep you there while you got sucked under. You’d fight for your life at any cost. School is less dramatic than quicksand but to a brain and a body in fight or flight, it feels the same.

            Instead, empower your children by teaching them how this primitive part of our brain works and breathing exercises they can employ to combat them.

Do Encourage Your Child To Express Feelings Through Art

            One of the most therapeutic and helpful things your child can do to understand and combat their anxiety is to explore their fears and experiences through art. A study conducted by Khadar et al. (2013) showed that the boys with separation anxiety developed more adaptive behaviors and emotions, and the children tended to share more feelings and improved their communication skills. This particular study used the medium of paint, but drawing, sculpting or any other medium that appeals to your child can be used.

Don’t Teach Your Child to Fight Their Anxiety

         Instead, teach your child to recognize and verbally point out what they are feeling and where in their body they are feeling it as an outside observer. Have your child thank their anxiety for doing its best to keep them safe. But use their thinking brain to then tell the anxiety that they are safe and that they’ve got this.

Do Externalize the Anxiety

         Have your child describe their anxiety—what it feels like, what it says and what it looks like. Then have your child design a creature that embodies anxiety. Have your child name the object and talk through the aspects of the creature your child creates. This gives you and your child a way to visualize, separate their feelings from who they are and a new language to speak about their anxiety.

If your child is experiencing separation anxiety that is concerning you, please schedule an appointment with me by calling 801.944.4555

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