Category Archives: midlife

Depression, Financial Issues, Grief, journaling, Life Transitions, midlife, Parenting, Procrastination, Psychotherapy, self awareness, self discovery, stress, Work Life Balance

What Makes You Procrastinate?

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All of us procrastinate on occasion. For some people, it’s a chronic problem; for others, it’s only a problem in certain life areas. Procrastination is always frustrating because it results in wasted time, lost opportunities, disappointing work performance, and generally feeling bad about yourself.

When you procrastinate, you allow less important tasks to take up the time and space that should be devoted to more important things. You do things like hanging out with friends when you know that an important work project is due soon, or going shopping instead of doing your homework. It can also be evident in behavior such as talking about trivial things with your partner to avoid discussing important issues in your relationship.

Most people don’t have a problem finding time for things they want to do. But once they see a task as too difficult, painful, boring, or overwhelming, the procrastination behaviors begin. You are not alone if you have ever made any of the following excuses to yourself:

    1.    It’s too cold to exercise outside today. I’ll wait until tomorrow when it’s warmer.

    2.    I’ve got too many other things to do first.

    3.    I’ll do a better job when I can concentrate on this project.

    4.    I still have lots of time to get this done.

    5.    They don’t pay me enough to do a more complete job. This is good enough.

    6.    This problem is too hard to talk about. I wouldn’t know where to start.

    7.    I work better under pressure.

    8.    It’s too noisy to work while my teenager is at home.

    9.    I should get the shopping down now because the stores will be more crowded later.

    10.    I can eat this pie tonight, because I’m starting my diet tomorrow.

    11.    My tooth doesn’t really hurt that much. The pain will probably go away tomorrow.

Most of the time, these excuses seem fairly innocuous. However, they’re not as innocent as they seem, because they cause us to postpone important duties and projects. Ultimately, these excuses can keep us from accomplishing important goals and make us feel bad about ourselves.

Why People Procrastinate

If you were hoping for a simple answer to this puzzle, you will be disappointed to learn that there are many reasons why people put things off. Here are a few of the most common (check those that apply to you):

   Avoiding discomfort. Wanting to avoid pain makes lots of people shift into procrastination mode. However, the longer we delay, the worse the uncomfortable problem usually becomes. The rash gets bigger, the tooth hurts more, or the brakes squeak even more loudly.

   Perfectionism. Those who believe they must produce the perfect report may obsess about uncovering every last information source and then write draft after draft. Their search for the perfect product takes up so much time that they miss their deadline.

   Laziness. Sometimes people delay tasks that involve fairly slight inconvenience or minor discomfort.

    Thinking you’re not good enough. Some people are certain that they are incompetent. They think that they will fail, and procrastinate to avoid ever putting their skills to the test.

    Self-doubt. If you second-guess yourself, you probably suffer from procrastination. You may avoid new challenges and opportunities unless you are certain that you will succeed. Perhaps you make feeble attempts to begin a project, and you tell yourself that you could do a better job if you put in more effort.

   Workaholism. At the other end of the spectrum, many people who work excessively also fall into this category. They drive themselves ruthlessly, fearing that if they stop working, they will not be able to start again. Most self-doubters are driven by the belief that they must meet strict standards in order to see themselves as successful.

Physics Review

Remember the concept of inertia: a mass at rest tends to stay at rest.

For some reason, it is more difficult for most humans to start change than to keep it going.

Why Don’t We Just Say No?

Since procrastination produces mostly negative outcomes, why don’t we just change our behavior and eliminate these undesirable consequences? The reason for this is that procrastination reinforces itself. For some reason, it is more difficult for most humans to start change than to keep it going. We avoid getting started by cleverly diverting our attention from the things we really should be doing. We do something else instead or make up a story about how we will accomplish the task in the future-when we are inspired, or when we have completed a preliminary step, or some other trick.

Although recognizing how these diversions work won’t automatically cure your procrastination, being aware of it is a good place to start working on the problem. Once you are aware of the ways that you procrastinate, you can start to change your behavior. In my next newsletter, I’ll offer some tips to help you get started. Until then, begin the change process by thinking about which causes apply to you and writing down examples of these behaviors as you observe them.

journaling, Life Transitions, midlife, Parenting, Psychotherapy, relationship, self awareness, self discovery, self expression, Work Life Balance

Journaling For Self Discovery

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33 Ways to Use Your Journal for Self-Discovery and Self-Expression

As a therapist, I often suggest to clients that they explore their feelings and thoughts by keeping a journal. Sometimes clients ask for a bit of direction with this process. Here are some journaling ideas if you’re not sure where to start:

1.    Write down what happened today and how you felt about it.

2.    Write a letter to a person you are angry with. Say everything you are feeling and wish you had the nerve to say.

3.    Draw a picture of the person you wrote the letter to in #2.

4.    Make a list of all the things you are grateful for. List all the big things, all the small things, and everything in between that you can think of.

5.    Circle the three most important things on the list you made in #4. Write a paragraph for each, expressing your appreciation to the person who had the most influence over it. If possible, turn this into an actual letter and send it.

6.    Make a list of the things that you feel upset about right now. Write down as many as you can think of until you can’t think of any more. Then choose the top five.

7.    For each of the top five things you identified in #6, list 10 things you can do to gain control of the situation. Circle the top three from each list.

8.    Make a timeline that represents your life. Fill it in with the most significant events that have shaped you: your early years, your teen years, and each decade that has followed. Draw pictures or icons next to the most important events. Use crayons or markers if you wish.

9.    Write a few pages about your feelings about the timeline.

10.    Describe how your life would be different if _____ had or had not happened.

    Here are some examples:

a.     If your parents had divorced

b.     If your parents had remained married

c.     If your parents had been married

d.     If your mother hadn’t passed away

e.     If you hadn’t moved to

f.     If you had gone to college

g.     If you hadn’t gone to college

h.     If you had gone to      College

i.     If you had never met

j.     If you hadn’t broken up with

11.     Make a list of all the things you wish you could do before your life is over.

12.     Make a list of the things no one knows about you.

13.     Write about your junior year in high school.

14.     Write about what life was like before you became a parent.

15.     Write about what you wish you had known before you became a parent.

16.     Make a list of the things you still want to learn about being a parent.

17.     Describe what it was like when you first met your partner.

18.     Write about what you wish you had known about your partner before you married him/her.

19.     Write about what you wish your partner had known about you before (s)he married you.

20.     Write a letter to yourself as you were at age 10. Tell yourself:

a.     What your life is like now

b.     What you have learned since you were 10

c.     What you want him or her to know

d.     What you want him or her to beware of

e.     What you want him or her to enjoy every moment of

21.     Write a letter to your own parents. Tell them what your life is like now.

22.     Write a letter to someone from your childhood or adolescence who didn’t appreciate you or who misunderstood you. Tell the person what you want them to know and how you feel about the lack of connection between you.

23.     Think of someone you never acknowledged for something important. Write that person a letter and acknowledge him or her.

24.     Think of someone who never acknowledged you for something important. Write them a letter and tell them what you want them to know.

25.     Make a list of five miracles you want to happen in the coming year. Write a paragraph or two describing each one and how your life will be better if it happens.

26.     For each of the five miracles, make a list of:

a.     Five barriers or forces that block or prevent it from happening

b.     Five positive influences, things that encourage or support its happening

c.     Five things you can do to reduce the barriers and strengthen the positive influences

27.     Write about the five things you most like to do.

28.     Write about the five things you most dislike doing.

29.     Make a list of five places you’d like to visit. Describe what you imagine them to be like.

30.     Write about three things you most regret doing or not doing. Describe what happened and how you feel about it.

31.     Write a letter to your children, even if they have not yet been born. Tell them what you want them to know about you.

32.     Write a letter to your grandchildren, even if they have not yet been born. Tell them what you want them to know about you.

33.     Write a letter to your descendants one hundred years from now. Describe what your life is like today.

34.     Add your own ideas here:

Assertiveness, CBT, Communication, Conflict Resolution, Family Fun, journaling, Life Transitions, Listening Skills, Marriage and family therapy, midlife, Parenting, relationship, self awareness, Work Life Balance

Life Balance

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It is important to balance aspects of life by taking one step at a time. One of the most important things to remember is to set aside specific times to accomplish tasks. Getting more organized, setting specific times for doing tasks, and achieving a schedule will help individuals attain diminutive tasks throughout every day duties. Learning time management skills is definitely a way to help one accomplish goals.

Many people who claim to be victims of psychological or physiological effects of stress may have been able to deal more efficiently with the stressors by using different coping skills. Because we can not always change and manipulate stress nor our external realities, sometimes changing one’s outlook on life greatly affects the way an individual deals with and views stressors. For example, an individual who has a positive outlook, is physically fit, and in touch with many of the dimensions of her being may be able to make a connection by really listening to her body and focusing what her body may be trying to telling her. It is important that people know the avenues to use while dealing with and preventing stress. Massage therapy, accupuncture, yoga, and meditation may be a few ways to help individuals make the connection to life balance . I’ve learned that I really hold tension in my shoulders. So, when I am stressed out I try and work on releasing the tension in this area of my body. Deep relaxation may be another way to manage stress. I have actually written a few of my own meditations to practice.

The basic difference between constructive and destructive reactions to stress is that destructive reactions are maladaptive and constructive reactions are usually more effective.

Examples of destructive reactions are:

1.      Defensive Behavior

2.      Using Drugs and Alcohol

3.      Burnout

             Examples of constructive reactions are:

1.      Changing Self Defeating Thoughts and Messages

2.      Acquiring A Sense of Humor

3.      Utilizing Tips for Managing Stress

Assertiveness, Conflict Resolution, Financial Issues, journaling, Life Transitions, Listening Skills, Marriage and family therapy, midlife, Psychotherapy, self awareness, Work Life Balance

Take Charge of Your Life

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It is important to have goals because they are good for your physical and mental health. You can have goals for all areas of your life. Here are a few ideas:

Career    Learning

Clubs    Money

Community    Politics

Contribution    Professional

Emotional    Reading

Family    Relationships

Health    Service

Home    Spiritual

Interests    Travel

What Makes an Effective Goal?

Not all goals are motivating. If a goal is too vague, hard to measure, or impossible to achieve, it will lack effectiveness and ultimately be a wasted exercise. Goal statements should be:

•    Stated with action verbs

•    Specific

•    Measurable

•    Challenging

•    Written down, with completion dates

Effective goals have all five ingredients.

The 80/20 Rule

The 80/20 Rule (also known as Pareto’s Principle) says that 20% of what we do produces 80% of the results. Here are a few examples:

•    20% of the area in your house requires 80% of the cleaning.

•    20% of the stocks in an investor’s portfolio produce 80% of the results.

•    20% of the kids in a class cause 80% of the problems.

•    20% of the books in a bookstore account for 80% of the sales.

You can probably think of a few examples of your own. Note them here:

It’s important to remind yourself not to get bogged down on low-value activities, but to stay focused on the high-value 20%.

High-Payoff Planning

High-payoff (HIPO) time is the 20% that produces the desired results. Low-payoff (LOPO) time is the 80% that produces only 20% of the results. The challenge is to find the HIPO tasks and work on those first.

The HIPO strategies:

•    Setting a deadline increases the chances that you will accomplish a task.

•    Setting a specific time to do something increases the chances that you will accomplish it.

•    Divide and conquer: Break a task into smaller pieces and it becomes easier to complete.

•    Motivate yourself by listing the benefits of completing a task.

•    Motivate yourself in another way by rewarding yourself for completing a task.

The LOPO strategies:

•    Don’t do it at all.

•    Do it later.

•    Do it with minimum time investment or at a lower standard.

Think of your own life. Can you identify five high-payoff and five low-payoff targets and the activities that contribute directly to each?

Identifying and writing down these items increases the chances that they will be accomplished.

Force Field Analysis

For every goal that you set, there are conditions (forces) that encourage its completion. There are also conditions that discourage its completion.

The Force Field Analysis process helps you identify two kinds of forces: (1) the forces that are pushing with you as you work toward your goal (encouraging forces), and (2) the forces that are pushing against you (discouraging forces).

The process of force field analysis (developed by scientist Kurt Lewin) is based on a law of physics that says that when two equal but opposite forces push against one another, there is no movement.

Why is this important to a person working toward a goal? Because a similar dynamic can prevent you from achieving your goal.

The idea here is to avoid paralysis and encourage momentum by increasing positive (encouraging) forces and decreasing negative (discouraging) forces. For example:

Goal: Run in a marathon in 2002.

Discouraging forces:

•    I haven’t exercised regularly for the past five years.

•    I tend to start projects and then get bored quickly.

•    I live in the Midwest and weather can be a problem.

Encouraging forces:

•    I am in good health.

•    My neighbor is a runner and has encouraged me to take up the sport.

•    My family thinks this is a good idea.

After identifying as many encouraging as discouraging forces, you can map a strategy to build on your strengths-the forces in your favor-and reduce the barriers.

I encourage you to choose a goal of your own and make a list of the encouraging and discouraging forces. This will help you develop an action plan and increase your chances of success.

Your Action Plan

Once you have identified the forces that both favor and discourage the achievement of your goal, it’s time to make an action plan. Here is an example:

Force: I haven’t exercised regularly for the past five years.

Actions I can take:

1.    Start slowly.

2.    Map out a plan where I start with a 20-minute walk this Saturday morning.

3.    Buy a running magazine.

4.    Visit a few running web sites.

5.    Straighten up the room where my exercise bike has been serving as a clothes rack. Clear away the junk and move a TV in to encourage me to use the bike every other morning.

Who can help me:

1.    My neighbor, the runner.

2.    My family members will encourage me. I well tell them that I need this.

3.    The woman in the next cubicle started an exercise program last year.

Now it’s your turn. Just fill in the blanks.

Force:

Actions I can take:

1.

2.

3.

4.

Who can help me:

1.

2.

3.

4.

Conflict Resolution, Couples Counseling, Divorce, Infidelity, midlife

Recovering from an Affair

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Infidelity is more common than most people realize. In fact, it is estimated that 60% of men and 40% of women today will have an extramarital affair during their marriage. I decided to learn as much as I could about it so I could help my clients prevent it, or recover from it when it has already happened. In this newsletter, I will explore the forces that lead to infidelity and what must happen for couples to heal.

Forms of Infidelity

Infidelity takes many forms. Some people have sequential affairs—a series of one-night stands or short affairs. These affairs involve very little emotional investment and may be rationalized as harmless. There is always the danger of contracting a sexually transmitted disease. When such behavior continues for several years and finally is discovered, it is difficult to heal the years of deceit.

Other affairs are discrete events. These also involve minimal emotional investment.

Sometimes affairs last longer and become more serious. These affairs may be quite romantic and sexual. Sometimes they grow into more serious relationships and may last for years.

Why Affairs Happen

Infidelity happens for many reasons. Here are a few of the common explanations:

1.    An affair may be a response to a crisis such as the death of someone important, moving to a new city, a job change, or some other kind of life transition.

2.    Sometimes people become bored with their partners and seek sexual or emotional excitement with someone new. The new person seems to supply the excitement that has been missing.

3.    Stressful times in the family life cycle lead some to seek escape in an affair. This includes things like taking care of aging parents, raising teenagers, and becoming new parents.

4.    People sometimes look for outside relationships because their expectations of marriage have not been satisfied.

5.    Some people seek outside relationships when their partners are emotionally unavailable because of illness.

6.    Other people begin affairs because they seek more affection than their partner can provide.

7.    Other people seek professional or social advancement.

There are also many social reasons why affairs happen: factors that exist in our society that lead many of us to expect a fantasy version of marriage that could never really exist. When marriage doesn’t live up to this expectation, some of us keep looking for it outside of marriage.

Signs of Infidelity

The following signs indicate that your partner may be unfaithful. These are things that people have noticed before discovering that their partners were having affairs. None of the items by themselves mean that infidelity is about to happen, but they may be cause for concern if they are part of a larger pattern that is causing concern. These may apply to either men or women partners.

1.    He has recently lost weight.

2.    She has changed her hair color or hairstyle.

3.    He begins wearing a different style of underwear.

4.    She pays more attention to her clothing and appearance than she did in the past.

5.    He begins using a different brand of soap or shampoo.

6.    She uses breath mints, when she didn’t use them in the past.

7.    He stops wearing his wedding ring.

8.    She wears more jewelry than she used to.

9.    He buys a sports car.

10.    She changes the position of the passenger car seat.

11.    One number is repeated on the cellular phone bill.

12.    He doesn’t leave a number where he can be reached.

13.    She gives vague answers about where she will be.

14.    He has sudden work obligations that keep him from attending family events.

15.    She begins attending more conferences.

16.    He has more business dinners than he used to.

17.    She has an extra key on her key ring.

18.    He has restaurant matchbooks in his pocket.

19.    There is lipstick or makeup on his shirt.

20.    She often makes excuses to go out alone.

21.    He goes for more workouts at the gym.

22.    She smells like she just took a shower.

23.    He seems emotionally distant or preoccupied.

24.    She seems less interested in family activities.

25.    He changes his sexual behavior, wanting either more or less.

26.    You have a gut feeling that something is wrong.

Common Reactions to Infidelity

People who are involved in relationships in which their partner has been unfaithful say they have a wide range of reactions. These are a few of the common ones:

1.    A physical reaction, such as feeling like you have been punched in the stomach.

2.    Denying that anything is wrong.

3.    Blaming yourself (I didn’t pay enough attention to her; I wasn’t sexy enough for him; I let myself get too fat, etc.).

4.    Blaming your partner (I can’t believe anything she says)

5.    Blaming the relationship (We were too young; We were wrong for each other; We had different values, etc.).

6.    Blaming the lover (It’s all his fault; If it weren’t for him); transferring anger from one’s spouse to one’s lover.

Other Consequences of Infidelity

In addition to the emotional impact of infidelity, there may also be other consequences: sexually transmitted diseases, pregnancy, problems at work, and loss of relationships.

Recovery Strategies

Even though infidelity has a devastating impact on marriages, many do survive. Let’s look at what it takes for a relationship to recover.

If You Were Unfaithful

If you had the affair and want to save your marriage:

1.    Stop the affair and tell the truth about it.

2.    Make the choice to practice fidelity.

3.    Understand your partner’s need to ask questions and understand what happened.

4.    Spend plenty of time with your family.

5.    Find a therapist and explore what has happened in your marriage.

6.    Expect to reassure your partner of your commitment to the marriage.

7.    Listen carefully to your partner and accept his or her feelings and thoughts.

8.    Admit that you were wrong. Write a letter to your partner and admit everything. Let it all out.

9.    Make amends. Identify what it would take for you to deserve forgiveness. Then, do it.

If Your Partner Was Unfaithful

If your partner had the affair and you want to save your marriage:

1.    Acknowledge your anger and express it productively.

2.    Be aware of distorted thoughts that may fuel your anger.

3.    Watch out for negative beliefs that may make it harder for you to heal your relationship.

4.    Find a way to explore and express your feelings, such as writing in a journal or working with a professional therapist.

5.    Explore the advantages and disadvantages of saving your marriage.

6.    Establish a safe environment where you can learn about what happened.

7.    When you are ready, create a ritual for letting go of the anger and forgiving.

Prevention Steps

Finally, what are some things you can do to protect your marriage and keep it from becoming an infidelity statistic?

1.    Pay attention to your partner. Be aware of his or her needs and do your best to meet them.

2.    Think about how you behaved when you were trying to win your partner over. Do the same things now.

3.    Make sex fun.

4.    Look for opportunities to talk and listen.

5.    Be thoughtful and romantic. Send cards, flowers, gifts.

6.    Avoid high-risk situations. Discuss these with your partner and ask him or her to do the same.

7.    Be polite to your partner.

8.    Say nice things about your partner, in public and in private.

9.    Spend regular private time together.

10.    Greet your partner when he or she comes home.

11.    Show that you are glad to see your partner. Be energized and pleasant.

12.    Recommit to your values. Make the decision to live in keeping with what you believe is right.

13.    Accept that you are responsible for your own well-being.

14.    Be proactive about nurturing your marriage. This relationship is your most important investment; give it the time and attention it deserves.

15.    Look for ways to express appreciation and respect.

16.    Think of ways to enhance your partner’s self-esteem.

Communication, Conflict Resolution, Couples Counseling, Divorce, Life Transitions, Marriage and family therapy, midlife, relationship, self awareness

Should You Leave Your Relationship?

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How do you know when it’s time to say goodbye to a relationship? In any intimate relationship—especially in a marriage—it’s not a good idea to let a doomed partnership drag on, simply to avoid the pain of a breakup.

Signs of Trouble

There are some warning signs that your relationship is in trouble. If you recognize any of these signals in your own partnership, you may have some work to do to get things back on track.

1.    Your life priorities have changed significantly. Major life changes often force people to reconsider what’s important, and this can make a once-healthy partnership lose its bearings. A near-death experience such as a serious accident or illness, being unexpectedly fired from a job, or losing a family member can cause anyone to reevaluate his or her life and decide to make some changes. Everything looks different after such an experience, and some things lose their meaning. When this happens, these new ways of seeing things must be addressed, since it’s unlikely that such changes will just disappear.

2.    The arrangement still works, but the passion is missing. Lots of doomed relationships manage to work—for a while. But when neither partner has any genuine enthusiasm for the relationship, it may be in trouble.

3.    You no longer trust your partner. After a partner has broken the bond of trust, it can be difficult to get it back. If your partner has had an affair or was irresponsible with a large amount of money, it is understandable that you feel angry and hurt. Over time, these wounds may not heal. Broken trust can cause serious harm to a relationship, and, if it is not healed, the relationship may not recover.

4.    Your partner’s lifestyle or values clash with yours. It is difficult to sustain a long-term relationship when you and your partner do not agree on some of life’s most basic things. If you want to make and save a lot of money, but your partner seeks a simple life and would be happy living in a small house with few luxuries, this is a potential problem. If your partner seeks excitement and wants to be around people most of the time but you are basically a loner who prefers solitude, you may find yourselves growing apart. You may have been attracted to each other in the beginning because you brought each other some balance, but, over the long term, the very things that drew you to each other may doom your relationship.

Deciding to end a relationship can have enormous implications. If you are married, have children, own a home, and share finances, leaving your partner can be very complicated and will affect everyone in the family. It is important to make such a decision thoughtfully and for the right reasons.

More Warning Signs

If your partner regularly does one or more of the following things, you have good reason to be concerned.

1.    Behaves abusively with your friends and family

2.    Betrays your trust

3.    Breaks promises

4.    Cheats on you

5.    Does not challenge you mentally

6.    Does not support your goals in life

7.    Is extremely jealous without cause

8.    Is not financially self-supporting

9.    Opposes or ignores your thoughts, feelings, or concerns

10.    Physically abuses you

11.    Pressures you to have sex when you are not interested

12.    Resists your attempts to improve the relationship

13.    Shares your secrets with others

14.    Tells lies regularly

15.    Threatens violence

16.    Tries to isolate you from your friends and family

17.    Verbally abuses you or puts you down

These behaviors are very serious and potentially dangerous to you. If you are in a relationship with someone who treats you in any of these ways, you should seriously consider seeking the assistance of a mental health professional.

The Impact of Stress

Stress can make it harder to decide what to do. If you are questioning your relationship and have problems with money, are stressed at work, or the kids are acting up, deciding what to do becomes even more difficult. It’s important to take your time and resist the temptation to make a fast decision that may later turn out to be the wrong thing for you.

Tips for Making Good Relationship Decisions

1. Take your time making any important decision such as whether to end an important relationship. Even though you may feel confused and indecisive, it is important to recognize that this situation requires a deliberate and careful decision-making process.

2.    Making a relationship decision calls for both instinct and logic. It’s important to trust your gut, but don’t lose track of reason.

3.    Look at the issues from different points of view.

4.    Consider the immediate and long-term implications of each option (staying or leaving), including the impact of each on other people in your life.

5.    Consider the worst- and best-case scenarios, as well as the possibilities in between.

6.    Give your relationship every chance to get back on track before you call it quits. Ask yourself if you have really tried everything. If you have, and it still isn’t working, it may be time to move on.

Seeking Advice and Support

Involving a few trusted friends in your decision-making process can help you avoid the tendency to rush into a decision and hurry to get it over with. Consulting others helps you step back from the situation and see it in a broader context. While it is more difficult and time-consuming, getting the advice and support of others can help you reach a better decision about whether to end the relationship. This is true for relationships or any other kind of decision.

You may decide to work with a professional counselor or therapist during this process. This is strongly advised if you are in an abusive relationship. A licensed, experienced professional can help you sort out the issues, help you see things you may not be aware of, and give you feedback on how you are seeing things. Involving an objective outsider can be a smart move because you can feel free to say everything that is on your mind without worrying about offending someone you care about or being judged for your thoughts and feelings.

Finally, if you decide that the relationship should end, minimize the chances for emotional fallout by planning how, where, and when you will deliver the news. When making such an important change in your life, it is better to set aside spontaneity in favor of being slow, deliberate, and certain.

4 horsemen, Communication, Conflict Resolution, Life Transitions, Marriage and family therapy, midlife, Psychotherapy, self awareness

Managing Difficult Life Transitions

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Life is a process of beginnings and endings. In both life and nature, there are times when things move slowly and don’t seem to change very much. Then, suddenly, things change quickly. Moving from August to September, the weather changes gradually at first, and then it seems that suddenly summer is over. It is the same in our lives; transitions are as natural as the changing seasons.

Life transitions are challenging because they force us to let go of the familiar and face the future with a feeling of vulnerability. Most life transitions begin with a string of losses:

•    The loss of a role

•    The loss of a person

•    The loss of a place

•    The loss of your sense of where you fit in the world

Any significant loss makes most people feel fearful and anxious. Since your future may now be filled with questions, it is normal to feel afraid. We live in a culture that has taught us to be very uncomfortable with uncertainty, so we are anxious when our lives are disrupted. On the positive side, these transitions give us a chance to learn about our strengths and to explore what we really want out of life. This time of reflection can result in a sense of renewal, stability, and a new equilibrium.

A life transition can be positive or negative, planned or unexpected. Some transitions happen without warning, and they may be quite dramatic, as in cases of accidents, death, divorce, job loss, or serious illness. Other life transitions come from positive experiences such as getting married, going away to college, starting a new job, moving to a new city, or giving birth to a child. Even though events like these are usually planned and anticipated, they can be just as life-altering as the unexpected events. Whether positive or negative, life transitions cause us to leave behind the familiar and force us to adjust to new ways of living, at least temporarily. They can leave us feeling completely unprepared and we may be thrown into a personal crisis, feeling shocked, angry, sad, and withdrawn.

Examples of Life Transitions

Life transitions can include any of the following:

•    Accidents

•    Buying a house

•    Changing jobs

•    Divorce

•    Getting married

•    Having a baby

•    Leaving for college

•    Relocation

•    Retirement

•    Selling a house

•    Serious illness

•    Significant loss (of a person, job, pet, or anything important)

•    Starting a career

Stages of Life Transitions

Successfully moving through a life transition usually means experiencing the following stages:

1.    Experience a range of negative feelings (anger, anxiety, confusion, numbness, self-doubt).

2.    Feel a loss of self-esteem.

3.    Begin to accept the change.

4.    Acknowledge that you need to let go of the past and accept the future.

5.    Begin to feel hopeful about the future.

6.    Feel increased self-esteem.

7.    Develop an optimistic view of the future.

The process of moving through a transition does not always proceed in order, in these nice, predictable stages. People usually move through the process in different ways, often cycling back and forth among the stages.

Coping Skills

Life transitions are often difficult, but they have a positive side, too. They provide us with an opportunity to assess the direction our lives are taking. They are a chance to grow and learn. Here are some ideas that may help make the process rewarding.

Accept that change is a normal part of life. People who have this attitude seem to have the easiest time getting through life transitions. Seeing changes as negative or as experiences that must be avoided makes them more difficult to navigate and less personally productive.

Identify your values and life goals. If a person knows who they are and what they want from life, they may see the change as just another life challenge. These people are willing to take responsibility for their actions and do not blame others for the changes that come along without warning.

Learn to identify and express your feelings. While it’s normal to try to push away feelings of fear and anxiety, you will move through them more quickly if you acknowledge them. Make them real by writing them down and talking about them with trusted friends and family members. These feelings will have less power over you if you face them and express them.

Focus on the payoffs. Think about what you have learned from other life transitions. Recall the stages you went through, and identify what you gained and learned from each experience. Such transitions can provide a productive time to do some important self-exploration. They can be a chance to overcome fears and to learn to deal with uncertainty. These can be the gifts of the transition process: to learn more about yourself and what makes you happy and fulfilled.

Don’t be in a rush. When your life is disrupted, it takes time to adjust to the new reality. Expect to feel uncomfortable during a transition as you let go of old ways of doing things. Try to avoid starting new activities too soon, before you have had a chance to reflect and think about what is really best for you.

Expect to feel uncomfortable. A time of transition is confusing and disorienting. It is normal to feel insecure and anxious. These feelings are part of the process, and they will pass.

Stay sober. Using alcohol or drugs during this confusing time is not a good idea. It can only make the process more difficult.

Take good care of yourself. Transitions are very stressful, even if they are supposed to be happy times. You may not feel well enough to participate in your normal activities. Find something fun to do for yourself each day. Get plenty of rest, exercise, and eat well.

Build your support system. Seek the support of friends and family members, especially those who accept you without judging you and encourage you to express your true feelings. A time of transition is also an excellent time to seek the support of a mental health professional. He or she can guide you through the transition process in a safe and supportive environment.

Acknowledge what you are leaving behind. This is the first step to accepting the new. Think about how you respond to endings in your life: Do you generally avoid them, like the person who ducks out early on her last day on the job because she can’t bear to say good-bye? Or do you drag them out because you have such a hard time letting go? Perhaps you make light of endings, refusing to let yourself feel sad. Before you can welcome the new, you must acknowledge and let go of the old.

Keep some things consistent. When you are experiencing a significant life change, it helps to keep as much of your daily routine consistent as you can.

Accept that you may never completely understand what has happened to you. You are likely to spend a lot of time feeling confused and afraid. This makes most of us very uncomfortable. The discomfort and confusion will pass, and clarity will return.

Take one step at a time. It’s understandable to feel like your life has become unmanageable. To regain a sense of power, find one small thing you can control right now. Then break it down into small, specific, concrete steps. Write them down and post them on your computer monitor or mirror. Cross off each step as you accomplish it.

Times of life transitions offer you the chance to explore what your ideal life would look like. When things are in disarray, you can reflect on the hopes and dreams you once had but perhaps forgot about. Take this time to write about them in a journal or talk about them with a trusted friend or therapist. Now is a good time to take advantage of the fork in the road.

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