Category Archives: Mental Health Musings

7 Life Lessons From My Summer Vacation

by Kassandra Lamb

Remember those essays we had to write in school…What I Did on My Summer Vacation?

Well, I went to Europe on mine.

It’s a trip that hubs and I had begun to plan multiple times (starting in 2015), and something always happened to derail the plan. So this year, we were determined.

The trip was all about seeing some sights we’d been wanting to see for years—which we did—but I also picked up a few life lessons along the way.

Lesson #1 — People can be family even if they don’t speak the same language.

**Our friend Nathalie, with the baguette for dinner, in the town nearest her home.**

The first week of our trip was spent in Brittany, France, visiting a friend of twenty some years now. My husband, the linguist, speaks fluent French, but me, not so much. He sees this friend and her family every couple of years, when he’s overseas doing what linguists do (after 43 years of marriage, I’m still trying to figure out what that is). I’ve been over there four or five times now.

**Dessert our second evening in France.**

The French are fairly reserved with strangers, but once they get to know you—and if they decide they like you—then you’re family. We were welcomed with open arms, bised (kissed on the cheeks) by every man, woman and child in the extended family, and then fed until we almost exploded!

And every meal was accompanied by lively conversation (most of which washed right over my head) and lots of laughter.

It was a wonderful, joyful time and a great way to start our adventure!

Lesson #2 — Our lives today would be radically changed, if a few things had happened a bit differently in the past.

Our second stop was Brest, France, the city where our friend’s eldest daughter lives and works.

**View of Brest from our Airbnb’s window.**

Brest is a major French naval port. During a visit to the naval museum there, we discovered that the French Navy, and this port in particular, played a pivotal role in our War of Independence.

Four-hundred and fifty ships of the Royal Navy were dispatched from Brest to intercept and blockade the British Navy near Yorktown in 1781. They kept supplies and reinforcements from reaching land, a turning point in the war that eventually led to the signing of the peace treaty.

**The tip of the iceberg. Underground are several stories of the German installation, now a museum.**

On a more somber note, a visit to a World War II museum, in a former Nazi artillery bunker on the coastline near Brest, poignantly reminded us of how much France and Europe had suffered during that war.

The artifacts of the war included possessions, drawings and photos of specific, real people—military from both sides and French civilians—accompanied by audio recordings of actors playing those people and telling us about their experiences (based on diaries, journals and letters). The hair stood up on the back of my neck a few times.

**A profound sight: the juxtaposition of these remnants of a devastating war against the tranquil countryside and the sea beyond.**

Brest was a very strategic port for the Germans, and therefore it was bombed regularly by the Allied Forces. Most of the city was destroyed and had to be rebuilt.

It was quite an experience, looking out over the cityscape of modern buildings from our Airbnb’s window, and suddenly having one’s eye stopped by a surviving church spire, a castle tower or an ancient house—the only reminders left that this city was founded before the Middle Ages.

**Can you spot the castle? (No, it’s not the tall tower slightly to the left; look a bit to the right instead.)**

Lesson #3 — Online friends can be just as wonderful as IRL friends.

Next up was a visit with a friend in Glasgow, Scotland, and a trip to her “wee cottage” on the Isle of Arran.

**The side wall of my friend’s “wee” cottage and the view from her front window.**

**I discovered when I got home that I hadn’t taken any pics of my friend. 🙁 But I did get this one of her wee dog, and my friend’s shoes.**

This friend is someone I’ve “known” online for several years now, and I was so excited to finally meet her in person.

She showed us a delightful time!

And I am now proud to call her an in-real-life friend.

Lesson #4 — Some things resist being checked off the bucket list.

**No, it’s not Hogwarts, it’s the University of Glasgow on a typical Scottish cloudy day.**

We felt like we “did” Glasgow sufficiently (plus a day trip to Edinburgh).

But the Isle of Arran gave us a taste of the beauty of the highlands that left us wanting more. So we’re hoping we can spend some time again on the island, soaking up that beauty at a more leisurely pace.

Maybe we’ll rent one of the lovely holiday cottages that are so plentiful on the island.

Lesson #5 — Sacred spaces come in all shapes and sizes.

High on my bucket list was Stonehenge, and hubs and I are also cathedral junkies. So a trip to Salisbury was the centerpiece of our week in England. After a stop-over in Stratford-upon-Avon for a Shakespeare fix, our train chugged into Salisbury on one of the few sunny afternoons during this leg of the journey.

We dumped our bags in our room and walked the few blocks to get a look at the outside of the cathedral. And stood with our mouths hanging open for a while.

Salisbury Cathedral, built between 1220 and 1238, is one of the biggest and most magnificent cathedrals we’ve ever seen (and that’s saying something).

The next morning we attended the 10:30 mass before shifting into our tourist roles. It was a lovely service, especially in such an awe-inspiring space.

And we visited with the local parishioners for a while afterwards, during the “coffee hour” that is part of almost every Episcopalian/Anglican service in the world (I’m Episcopalian).

Then we wandered around the cathedral’s interior for quite some time (with more mouth-hanging-open moments), before having tea and scones for lunch in the refectory.

The next day, we went to Stonehenge, and we weren’t nearly so lucky with the weather there. It was rainy and dreary the whole time.

We kept asking ourselves why we were walking around in the rain just to look at a bunch of rocks. And yet, we kept walking, and staring.

And stopping to take “one last photo” of those stones that were obviously intentionally placed in that field, in some particular arrangement for some sacred reason, many centuries ago.

Indeed, some of the stones have a blue cast to them that identifies them as a type of rock NOT naturally found in that area. The constructors of Stonehenge had dragged those huge rocks on sledges across many miles to that spot.

Archeologists are still piecing together the whys and wherefores of the phenomenon that is Stonehenge.

Lesson #6 — The justice we take for granted in the West is not universal.

Salisbury Cathedral houses one of the few remaining original copies of the Magna Carta. I hadn’t given much thought to that part of the visit beforehand, assuming that this would just be another historical memento I would glance at and think, “That’s interesting.”

But the Cathedral folks have done a really good job of pointing out the significance of this document, signed begrudgingly by King John of England in 1215.

With various displays around the room, they remind visitors that rights we take for granted in “Western” countries—such as the right to not be arrested without due process and being considered innocent until proven guilty—all stemmed from this incident in British history.

And these concepts are not universal in other countries.

Lesson #7 — Nobody’s getting any younger, so go where you really want to go sooner instead of later.

We were really sorry we’d waited so long to make this trip, especially since we found the lugging of suitcases, the climbing of steps and the many miles of walking much more challenging then in the past.

So our next big adventure will be happening a lot sooner. Before our old bodies give out on us completely.

How about you? What did you do on your summer vacation? And what’s still on your bucket list?

Posted by Kassandra Lamb. Kassandra is a retired psychotherapist turned mystery writer. She is the author of the Kate Huntington psychological mysteries, set in her native Maryland, and the cozy series, the Marcia Banks and Buddy mysteries, set in Central Florida.

We blog here at misterio press about twice a month, usually on Tuesdays. Sometimes we talk about serious topics, and sometimes we just have some fun.

Please sign up via email (upper right sidebar) to follow us, so you don’t miss out on any of the interesting stuff, or the fun! (We do not lend, sell nor otherwise bend, spindle or mutilate followers’ e-mail addresses. 🙂 )

To see our Privacy Policy click HERE.

10 Replies : Leave a Reply →

6 Things I’ve Learned About Labor — An Encore

2 Replies

aerial of crowded beach on Labor Day — **Traditionally, beaches are jammed full on the last big weekend of summer.** (photo by John Murphy, CC-BY-SA 2.0 Wikimedia Commons)

Another Labor Day has rolled around. For many of us this is just another three-day weekend, an excuse to have a cookout or make a trip to the department stores to grab some bargains.

Or we may look upon this holiday as the bittersweet end of summer.

But the day was originally set aside to honor people who worked for a living (which is almost all of us). Back when this holiday was a new thing, in the late 1800s, many more people did actual physical labor in their jobs than we see today.

Indeed, the word “labor” implies hard physical effort. We talk about a woman laboring to give birth.

But what about if our work is something we are passionate about. Then we may call it a “labor of love.”

Here are 6 things I’ve learned about labor during my lifetime:

1. Find work that you enjoy, and preferably work that you can feel passionate about.

There are lots of different vocations available today. Don’t settle for one that you can barely tolerate, if you can help it.

2. Accept the bad with the good.

Not all of the tasks involved in that work will be ones you like. I try to deal with the less pleasant tasks first thing, so I can enjoy the rest of my day without them hanging over my head.

3. Take time to experience a sense of accomplishment.

The next time you finish a task, stop and notice what that sense of accomplishment feels like for you.

For me, it’s a light feeling in my chest and I find myself smiling even if no one else is around. I experience this feeling, to varying degrees, every time I accomplish something, no matter how small. Even something mundane like changing the sheets on the bed comes with a small sense of satisfaction.

image of joy — (image by Camdiluv ♥ from Concepción, CHILE CC-BY-SA 2.0, Wikimedia Commons)

When the accomplishment is a major one, there may be bubbles of joy in my chest and the urge to jump up and down. I get that more intense feeling when I finish a first draft, and when I hit Publish for a new release.

Once you’ve discovered what “accomplishment” feels like for you, stop to let yourself experience that feeling every time you finish a task. Take the time to savor it; it’s your reward!

4. Realize that passion can burn out eventually.

We have much more permission to change careers today than previous generations did. Don’t hesitate to at least explore other options when what was once pleasant is now burdensome. I’m now working on my 4th career.

5. Don’t make what has come before wrong because it is no longer right.

Things we once felt passionate about can become mundane. Tasks that we once tolerated can become excruciating. But that doesn’t mean that particular passion wasn’t right for us back in the day. Things change; cherish the memories and move on.

My first career was as an administrative assistant in Human Resources (we called it Personnel back then). The tasks I did in that job would bore me to tears today, but I was excited to be part of the business world and to use my interest in psychology to help my employer hire good people.

line drawing of Labor Day parade — **The first Labor Day parade, in New York in 1882.** (public domain)

When I hit the glass ceiling (which was a lot lower in those days), I went back to school and then became a therapist. I loved that work.

For two decades, I loved it, until I didn’t anymore. But that didn’t make what I had accomplished any less meaningful to me or my clients, nor did it change the fact that I had indeed loved that career for a very long time.

And then I loved to teach, until the other aspects of the job (like grading papers) got to be more trouble than it was worth. (I miss the students though.)

And now I’m writing fiction. I’m still passionate about it, but not as much so as I once was. It feels a bit more like “work” these days. Nonetheless, I suspect I’ll be at this until I’m old enough to finally be content with full retirement.

Each of my careers was fulfilling in its own season, and I cherish all the memories.

6. Balance work with play.

There is much truth in the old adage: All work and no play makes one a dull girl/boy. If work is nonstop—no matter how passionate we are about it—we can become dull shadows of our fully alive selves.

I learned this one the hard way. It’s easy for the business of writing, polishing, publishing and marketing books to become all consuming. I let this happen for several years until a vague sense of discontent had grown into a low-grade depression.

Now, twice a week, I make myself take time off from my business and writing tasks and go to the senior center to play cards or mah jongg. I call them my “old lady days” but really they are my mental health days.

Any thoughts about “labor” you all would like to add?

Posted by Kassandra Lamb. Kassandra is a retired psychotherapist turned mystery writer. She is the author of the Kate Huntington psychological mysteries, set in her native Maryland, and a new series, the Marcia Banks and Buddy cozy mysteries, set in Central Florida.

We blog here at misterio press once (sometimes twice) a week, usually on Tuesdays. Sometimes we talk about serious topics, and sometimes we just have some fun.

Please follow us so you don’t miss out on any of the interesting stuff, or the fun! (We do not lend, sell nor otherwise bend, spindle or mutilate followers’ e-mail addresses. 🙂 )

2 Replies : Leave a Reply →

Do We Really Know the People We Know? (and a New Release)

6 Replies

by Kassandra Lamb

While writing my July 4th novella (which is releasing today, 19 days late, but, hey, it’s still July at least), I stumbled on an interesting and disturbing question. How well do we really know the people we know?

Unless we own a lie detector, how do we really know who we know? — **Unless we own a lie detector (and our friends and acquaintances are willing to submit to it) how do we really know the people we know?** (photo by Marcin Wichary from National Museum of Crime & Punishment, Washington, CC-BY-2.0, Wikimedia)

When we meet someone new—a new neighbor, co-worker, friend of a friend we meet at a party—we ask them about themselves. Where are they from, what do they do for a living, etc. And unless their eyeballs are bouncing around like jumping beans or they break out in a cold sweat, we take their answers on face value.

And after we’ve “known” them for a while, we assume we do truly know them, and all the things they’ve told us about themselves become solidified in our minds as fact.

But how do we really know the people we know are telling the truth?

A new employer or landlord will run a background check, or at least check one’s credit, but those we meet socially, we assume they are who and what they say they are.

In A Star-Spangled Mayfair, the mystery the protagonist Marcia (pronounced Mar-see-a, not Marsha) is trying to sort out revolves around her friend, Jess, who runs the local diner. When Jess becomes the prime suspect in her fiancé’s murder, Marcia discovers that the fiancé is not who he said he was.

Then Will Haines, Marcia’s significant other—who also happens to be a police detective—raises the issue of whether they truly know Jess:

“Look,” Will said, “when you think about it, what do we really know about Jess? All we know of her background is what she’s told us, and that’s precious little. She could be a Black-Widow type, on the run from other jurisdictions after knocking off multiple husbands and fiancés.”

I pulled away from him a little. “Will, she’s terrified of fireworks. No way would she have gotten anywhere near where they were actually setting them off, much less pick up one, light it and point it at her fiancé. It’s just ludicrous.”
He shook his head. “And how do you know she’s phobic of fireworks?”
“She–” My body slumped. “She told me so.”
from A Star-Spangled Mayfair, A Marcia Banks and Buddy Mystery, #8

By the end of that scene, Marcia is even questioning if she truly “knows” Will. After all, she’s yet to meet his family.

I don’t have an answer to the question do we really know the people we know. I just found it rather amazing that I’d never really thought about it before. Oh, it’s often a premise in fiction—the character who isn’t what they seem—but in real life, most of us blithely go along assuming everything that everybody has told us about themselves is true.

Okay, now that I’ve gotten you, and myself, all paranoid about our friends and neighbors, here are the details about the book. It wasn’t intended to raise profound questions … mostly it’s just a fun read.

A Star-Spangled Mayfair, A Marcia Banks and Buddy Mystery, #8

A flamboyant fiancé, a “Mob Killer” Roman candle, a yappy rescue dog, and a bison bull named Tarzan.

A recipe for chaos and calamity for Marcia’s introverted friend, Jess Randall.

When not serving up her to-die-for eggs and biscuits at the Mayfair Diner, Jess just wants to live quietly on their farm. But her fiancé Dan has impulsively offered to host the Mayfair Independence Day Extravaganza.

The day of the big bash, Marcia and her dog Buddy witness a public fight between the couple, and just hours later, Dan is found with a Roman candle through his chest. Was it an accident, or was it murder? And is Jess a killer, as the sheriff’s department believes?

Between dog-training sessions, Marcia feels compelled to investigate, especially when there are signs that the real killer may not be finished… Could Jess be the next target?

Just $0.99 for a limited time! (Goes up to $2.99 later.)

Available on:

AMAZON ~ NOOK ~ APPLE ~ KOBO ~ GOOGLE PLAY

We blog here at misterio press about twice a month, usually on Tuesdays. Sometimes we talk about serious topics, and sometimes we just have some fun.

To see our Privacy Policy click HERE.

6 Replies : Leave a Reply →

Overachiever Angst! (And a New Release)

6 Replies

by Kassandra Lamb

One of the joys of being an indie author is that you set your own deadlines; one of the pitfalls is that you set your own deadlines. Or at least, it’s a pitfall for recovering overachievers like myself, who are struggling to ward off “overachiever angst” and maintain some semblance of balance in our lives.

I fell into the pit this year. In early January, it seemed perfectly reasonable to me that I could finish the Kate Huntington novel I was drafting, write another service-dog novel and then a novella I had planned for that series, and get all of those stories edited and published in order for the novella to be released around July 4th, since that story involves Independence Day.

Just reading back over that sentence is exhausting, much less actually doing all that. But I was determined to try.

So the deadlines were set…

The Kate book would come out some time in May, The Sound and The Furry would be released in mid-June, and A Star-Spangled Mayfair would come out on or before July 4th.

I made the first deadline; Police Protection came out on May 24th. The other two deadlines…not so much.

Which brings me to the point of this post.

Overachievers have trouble adjusting goals. Even goals that are self-inflicted (yes, I have chosen that word intentionally).

It was a downright painful decision to slide those other two deadlines. But it finally dawned on me that once the Independence Day novella is out, people will be reading it at all different times of the year in the future. It is an integral part of the series and the character’s ongoing stories. So its relevance is not limited to the time period around July 4th.

And as long as it came out during the summer “beach-reading” season, even this year’s readers probably wouldn’t mind that they are reading about July 4th on, say, July 24th.

Why did I do that to myself?

Why did I set myself up for overachiever angst by taking on more than I could possibly get done?

I used to do this kind of thing more often. I would almost always over-estimate how much work I could get done in a given amount of time and/or under-estimate how much work a project would require. I’ve gotten somewhat better and don’t make these miscalculations quite so often anymore, so I’m looking at this as a moderate setback in my recovery as an overachiever.

I think I also set these kinds of goals sometimes to create a challenge for myself. Let’s see if I can do this? That challenge can be stimulating, but it can also be a set-up for disappointment, when I can’t meet the nearly impossible goal.

I’ve gotten better at forgiving myself though, when I have to adjust a goal.

What Drives Us Overachievers?

In my younger years, I was trying to prove something to myself and the world. I had to be the “best” at everything I did. I got past that when it dawned on me that it was okay to not be the best at things I didn’t care all that much about.

It’s okay for me to be a mediocre cook and a less than stellar housekeeper, for example, since those are not high priorities for me. But I still tend to put a fair amount of pressure on myself to be the best I can be when something is important to me.

And that’s what convinced me to slide my self-imposed deadlines. My writing is very important to me. I did NOT want to produce inferior stories, just to get them out by a certain date. So I decided to push through my overachiever angst and make some adjustments.

The Sound and The Furry is releasing today. Yay!! And A Star-Spangled Mayfair is tentatively scheduled to come out on July 23rd. I hope to have it available for preorder soon. (Covers and blurbs below.)

How about you? Do you tend to be an overachiever, an underachiever, or (the sanest position) somewhere in between? What do you think is driving those tendencies for you?

The Sound and The Furry, A Marcia Banks and Buddy Mystery, #7

A tropical paradise turns deadly.

Service dog trainer Marcia Banks had thought it was the perfect arrangement—stay on her client’s private Gulf-coast island and get the human phase of the training done more quickly, while enjoying a much-needed break from the chaos of house renovations back home.

This certainly wasn’t the tranquil getaway she’d envisioned, however. Two resident ghosts, a sour-puss housekeeper and bearing witness to her client’s shaky marriage are bad enough. But within days, she’s discovered even deeper and darker layers of dysfunction.

Via emails and static-filled phone calls, fiancé Will Haines convinces her to get herself and her dog Buddy out of there, but before Marcia can accomplish this, a late-season hurricane abruptly changes course and strands them on the island… with a murderer.

AMAZON ~ APPLE ~ KOBO ~ NOOK ~ GOOGLE PLAY

And coming very soon… A Star-Spangled Mayfair, A Marcia Banks and Buddy Novella (#8)

A flamboyant fiancé, a “Mob Killer” Roman candle, a yappy rescue dog, and a bison bull named Tarzan.

A recipe for chaos and calamity for Marcia’s introverted friend, Jess Randall.

The day of the big bash, Marcia and her dog Buddy witness a public fight between the couple, and just hours later, Dan is found with a Roman candle through his chest.

Was it an accident, or was it murder? And is Jess a killer, as the sheriff’s department believes?

Between dog-training sessions, Marcia feels compelled to investigate, especially when there are signs that the real killer may not be finished… Could Jess be the next target?

We blog here at misterio press about twice a month, usually on Tuesdays. Sometimes we talk about serious topics, and sometimes we just have some fun.

To see our Privacy Policy click HERE.

6 Replies : Leave a Reply →

What to Do When Anxiety Takes Over Your Life (Plus a New Release)

8 Replies

by Kassandra Lamb

If you’re someone who has been dealing with an anxiety disorder for some time, you probably know as much or more about them than I do. But perhaps this post will offer some useful tidbits. If you’re newly diagnosed and/or finally focusing on how one or more of these disorders is controlling your life, this will provide an overview of what to do when anxiety takes over.

The Gold Standard of Treatment

Only two types of anxiety disorder are curable at this point in the history of the science of psychology. Specific phobias and some social phobias, such as fear of public speaking, are almost always learned reactions, although they are deeply ingrained in the cerebellum (as I mentioned in my last post on this subject) and do not respond well to conscious efforts to control them.

But they can usually be unlearned via a process of systematic desensitization. While practicing relaxation techniques, the person is gradually exposed to more and more of the stimuli that they are afraid of, whether it be heights or spiders or whatever.

For the other anxiety disorders, a combination of medication and talk therapy is the gold standard of care. Plus, there are a lot of other things one can do—lifestyle changes that can reduce the anxiety and make it more controllable.

Medications

Meds can be the best thing when anxiety takes over. — Photo by Pina Messina on Unsplash

Better living through chemistry. There are over a 100 drugs on the market today that affect anxiety in one way or another. The trick is finding the right one for you, and getting used to it.

But, again with the exception of phobias (and some versions of social anxiety), there is no other way to truly control the anxiety. The body is producing it, so it must be treated biologically.

Now, if you have a fairly mild case of an anxiety disorder, there are coping techniques you can learn that may be sufficient. But for most folks suffering from these disorders… the brain chemistry is broken, and it takes adjusting that chemistry through medication to get somewhere close to normal.

1. Finding the right meds for you.

First of all, consult a psychiatrist. Don’t rely on your family doctor for this. The brain is incredibly complicated, and scientists are learning new things about it every day. And there are many different meds, each with its own pros and cons, its own way of operating on brain chemistry. There is no way that a general practitioner can keep up with all that. So find a good psychiatrist—they are the doctors who understand psychoactive drugs—and preferably find one who specializes in anxiety disorders.

Secondly, give the meds a chance to work. Most anti-anxiety meds take several weeks to start to make an impact. The best way to find the right med for you is through trial and error, which takes patience. Yes, I know it’s hard to be patient when you are anxious ALL THE TIME.

But if you eliminate a med too soon, before it has had a chance to show what it can do for you, well, that might have been the best one for you and you passed it by, out of impatience.

2. Getting used to the meds.

Folks with anxiety disorders tend to become hyper-alert to changes in their bodies and brains. Feel a little lightheaded or queasy and immediately your mind jumps to the conclusion that a panic attack is starting up.

But psychoactive drugs, by definition, are going to make you feel different. Yes, it’s really, really hard to do, but try to ride out those odd feelings until they don’t seem so odd anymore.

(For more on anxiety meds, check out this article.)

Talk Therapy

The most commonly used approach in psychotherapy for anxiety disorders is cognitive-behavioral therapy (CBT). That’s psychobabble for the therapist is going to help you retrain your thinking and your behavior to lessen your anxiety and learn how to manage what’s left.

By definition, psychotherapy is a bit abstract and therefore hard to test scientifically, but cognitive-behavioral therapy is the most studied form of therapy—it has a lot of fairly concrete techniques that can and have been scientifically analyzed. And it has been found to be a very effective approach to anxiety disorders.

There are a lot of these CBT techniques, but two very commonly used ones are:

Journalling can help figure out the Antecedent, Behavior and Consequence, when anxiety takes over. — **Journalling is often used to pinpoint antecedents, behaviors and consequences.** (Photo by Ana Tavares on Unsplash)

1. An A-B-C Assessment

A-B-C stands for Antecedent-Behavior-Consequence.

In other words, what proceeds the anxiety attack, how does the person respond to the anxiety behaviorally, and what is the consequence of that behavior. The antecedent can be an external trigger—anything from a loud noise to a weather or news report to a fight with your boss or spouse. Or it can be internal—a thought or feeling that gets things rolling.

Once the anxiety is running rampant, how does the person react? Do they become physically ill, do they hide from the world, lash out, have a drink (or several), try to pretend nothing is wrong (while anger and resentment builds up inside)?

Then the Consequence—how does the outcome then reinforce the behavior and/or the anxiety?

Ha, I bet you thought I was gonna say how does the behavior impact on the person. Well, often that is the problem. Hiding from the world (agoraphobia) definitely has a negative impact on the person’s life. But to break the pattern there’s a need to analyze how the avoidance behavior of not leaving the house is being REWARDED.

A person with panic disorder contemplates going out (antecedent), then they start to worry about having a panic attack while they are out among strangers, and how that will be so embarrassing and they won’t be able to get any help, etc. Then they decide not to go out after all (behavior), and the anxiety/worrying subsides a good bit (consequence). The avoidance behavior has just been rewarded by a reduction in anxiety.

The goal with an A-B-C assessment is to figure out where and how to break the cycle. (For more on ABC assessment, see this article.)

Which brings us to another CBT technique commonly used with anxiety disorders.

2. Changing Self-Talk

This is probably the simplest and yet most effective technique in a therapist’s toolbox. Have the person pay attention to what they are saying to themselves internally. And work with them to change those automatic internal ruminations.

Because almost always, self-talk is negative. “I’m going to screw up.” “This is going to be horrible.” yada-yada

People with anxiety disorders are NOT the only ones who tend to have negative self-talk. It’s very common in a lot of folks.

But those without anxiety disorders do not already have a constant sense of anxiety and impending doom coming from their faulty body chemistry. So they negotiate life’s twists and turns with mild to moderate insecurity, muddling through the things they’re sure are going to go badly and then breathing a big sigh of relief when it wasn’t all that bad after all.

And maybe they even gain a little confidence and are a little less negative next time.

But for folks with anxiety disorders, their self-talk often takes the form of “awfulizing.” Their already anxious minds immediately jump to the worst case scenario, and they quickly convince themselves that this is exactly what will happen, the most awful possible outcome imaginable.

When anxiety takes over your life, learning to monitor and change self-talk can be crucial. — photo by Sydney Rae on Unsplash

Once the exact nature of a person’s negative self-talk is identified, the therapist helps them come up with good counter-messages. Not just some bland “Everything’s going to be okay,” but something specific, like, “I’ve dealt with this _________ (fill in the situation) before and handled it. I can do this.”

And then the therapist will use role-playing to help the person practice that new self-talk again and again. Until it becomes fairly easy to catch the negatives and switch gears, when out in the real world.

Again, there are more CBT techniques than these two, but this should give you an idea of what to expect in therapy.

Other Things You Can Do

1. Learn and Use Relaxation Techniques
Yoga, meditation, self-hypnosis, progressive relaxation, guided imagery, etc. Again, there are multiple options. Check them out until you find the one or ones that work for you. And then USE them. Every day, multiple times a day, and especially if you start to feel anxious.

2. Be Physically Active
Nothing reduces daily stress (which contributes to anxiety) quite like physical activity! Find an activity that you like, or at least can tolerate, and then make it part of your routine. Twenty-five to thirty minutes every other day is sufficient. More often is better.

And if your anxiety disorder has led to other issues, such as fibromyalgia, find a gentle way to be active. Yoga or swimming are great options.

3. Take Care of Your Body
Of course, all of us should be doing this, but if you have an anxiety disorder, this is CRITICAL. Develop a healthy eating plan, with nutritious foods that you LIKE. Make a point of going to bed at a consistent time each night, and develop a wind-down routine that helps you go to sleep more readily.

Again, experiment with different possibilities. Does reading work for you, or watching TV? Whatever you do, don’t do household chores or other stressful activities past a certain hour in the evening!

(She says as she is writing a blog post at eleven p.m…. Do as I say, not as I do. 😀 )

When anxiety takes over, it's tempting to self-medicate. — **Resist the temptation to self-medicate with alcohol or recreational drugs.** (photo by Sergio Alves-Santos on Unsplash)

4. Avoid Self-Medicating
Alcohol and recreational drugs can backfire on you. They may help initially in small quantities, but their addictive tendencies and the development of tolerance can lead to more anxiety in the long run. And alcohol suppresses the production of melatonin, the hormone that promotes sleep. So it can contribute to insomnia big-time!

Also, nicotine is a sneaky drug. Smoking may make you feel more relaxed, but it is an illusion. Nicotine has a muscle-relaxant quality, which we feel almost immediately with each drag on a cigarette. But make no mistake, it is a stimulant. It increases your heart rate, your blood pressure, your muscle tension…i.e. your anxiety.

Caffeine can also be sneaky in its own way. I can’t begin to tell you how many people (my own husband included) have told me that “caffeine doesn’t affect me.”

Yeah, it does! But you’ve developed a tolerance for it so you no longer notice how it is affecting you. My husband eventually (not due to caffeine, due to aging) developed heart arrhythmia and had to cut back on his caffeine. He was amazed at how much calmer he felt and how much better he slept.

5. Break the Cycle
Do not let anxiety make itself at home. When you start to feel anxious, break the cycle. This may be through self-talk, or you may need to literally get up and move. Take a walk, read a book, watch TV, pursue a hobby. Do something that distracts your mind before it starts to awfulize.

6. Make a Commitment to Your Routine
Establish a routine of taking your meds regularly, paying attention to your self-talk, exercising, etc. And then when something knocks it out of whack, as life inevitably will—a holiday, a vacation, illness, etc.—make a point of getting back into your routine as quickly as possible afterwards.

7. Socialize and Seek Support
Make an effort to spend time with friends and family. Socializing is a great stress reliever and also a wonderful distraction from your worries. And finding a support group of people who are dealing with similar struggles can make the process so much more bearable. Google “anxiety disorder support” and your city and/or check out the websites of organizations like the National Alliance on Mental Illness (NAMI) or the Anxiety and Depression Association of America (ADAA).

I hope you find all this helpful.

Feel free to ask questions in the comments. I’ll answer as best I can. Also, if you have discovered something in particular that works for you, please share.

And I have a new release in my Kate Huntington Mysteries, Police Protection. To celebrate, I’ve put Anxiety Attack, the book before this new one, on sale for just 99 cents (through 5/24/19).

Anxiety Attack, in part, explores the experience of someone with social anxiety.

Kate Huntington’s P.I. husband had doubts from the beginning about this case, a complicated one of top secret projects and industrial espionage. Now one of his best operatives is in the hospital fighting for his life, and Kate believes the alleged shooter the police arrested—one of her psychotherapy clients who suffers from social anxiety—is innocent.

Tensions build between the couple, until a suspicious suicide brings the case to a head. Is the spy/killer tying up loose ends?

Almost too late, Skip realizes he may be one of those loose ends, and someone seems to have no qualms about destroying his agency or getting to him through his family.

JUST $0.99 ~ THRU 5/24/19

AMAZON ~ NOOK ~ APPLE ~ KOBO ~ GOOGLE PLAY

And Book #10, the last in the series, is here!! Just $2.99 during PREORDER and until after its release on 5/24 (goes up to $4.99 after that)

POLICE PROTECTION, A Kate Huntington Mystery

A story ripped from real-life headlines.

A police detective is found in an alley, standing over the body of an unarmed African-American boy. Groggy from a concussion, he has no memory of what happened, and he is literally holding the smoking gun.

To the Baltimore County Internal Affairs division, it’s a slam-dunk. But various forces push psychotherapist Kate Huntington and her P.I. husband to investigate behind the scenes, and what they find doesn’t add up. Why did the boy’s oldest brother disappear on the same day? And did the third brother, who’s on the autism spectrum and nonverbal, witness something relevant?

When seemingly unrelated events emerge as a pattern of intentional obstruction and diversion, it becomes apparent that what happened in that alley was more than just a bad shoot by a stressed-out cop. And for Kate, the case has become personal as she’s connected with the grieving mother, whose dead son was the same age as her Billy.

The answers may come from unexpected sources, but she and Skip better find them soon… before another life is lost.

AMAZON ~ NOOK ~ APPLE ~ KOBO ~ GOOGLE PLAY

We blog here at misterio press about twice a month, usually on Tuesdays. Sometimes we talk about serious topics, and sometimes we just have some fun.

To see our Privacy Policy click HERE.

8 Replies : Leave a Reply →

“Off” Week Goodies for You

Clarifying and Venting Emotions—Why Is That Important?

In Multiple Motives, my character Kate realizes just how important her friend is to her, and then when he is in danger, she realizes what a black hole his loss would create in her life. As I was writing this story, as she was feeling those intense ups and downs, I was right there with her. It was quite cathartic.

But why is it that we feel better when we vent a negative feeling? READ MORE over at Janice Hardy’s Fiction University.

And a slight adjustment in the blogging schedule. K.B. Owen will be posting next week as she releases her newest Concordia Wells historical cozy. I’ve read it and it is great!

And then I’ll be back on the 14th with Part II of my When Anxiety Is a Bad Thing series, talking about what can be done about anxiety disorders. (And I may have a new release to announce by then as well.)

So stay tuned, folks!

We blog here at misterio press about twice a month, usually on Tuesdays. Sometimes we talk about serious topics, and sometimes we just have some fun.

To see our Privacy Policy click HERE.

When Anxiety Is a Bad Thing, Part I

4 Replies

by Kassandra Lamb

Last month, I posted about how a controllable amount of anxiety can be a good thing when performing. It can keep us on our toes and animate our performance. But what happens when it’s not controllable? Then, anxiety is a bad thing.

when anixety is a bad thing — **Street art on the island of Uto, Finland** (Photo by Aarón Blanco Tejedor on Unsplash)

Basically, this happens when our survival mechanisms go awry. One of these survival mechanism is our fight or flight response.

When we perceive a threat in our environment, our brains and bodies take over. We automatically experience a long list of reactions intended to prepare us to run away from that threat or stand and fight it off—our hearts race to pump blood to our muscles faster, our breathing becomes more rapid to suck in more oxygen, our muscles tense, our pupils dilate to see better, etc.

But what if something biological, a malfunction in our bodies or brains, triggers our fight or flight response, rather than a true threat from the environment?

Biologically Triggered Panic

You’re going about your business, perfectly calm and safe, and suddenly your heart starts thundering in your chest and you’re breathing fast and furious.

You look around, your eyes wide with fright, desperately trying to find the threat. But there is none. Yet, your mind knows that if the fight or flight response has been triggered there must be some threat out there. Right?

This is what people with certain anxiety disorders suffer through on a regular basis, sometimes several times a day.

And they cannot control it!

During a panic attack, their bodies are freaking out on them, without their mental permission. And the sense of impending doom, that is associated with that physiological freaking out, can be quite overwhelming.

Which brings us to the other survival mechanism that can go awry.

Learned Associations

One of the other ways that our brains keep us alive is by making a myriad of associations between certain situations and our emotions. This thing made us feel good in the past (like eating tasty food), so do more of it. That thing was scary and/or hurt us in the past, so avoid it.

We smell food cooking and our stomachs automatically growl, because we’ve learned to associate that smell with something good to eat. We see a snake on the path in front of us in the woods, and we jump back and our hearts start racing. We were not born with the knowledge that cooking smells mean food or that a snake is potentially harmful, and yet these reactions are automatic.

That’s because these are conditioned associations, a different kind of learning than when we intellectually process something and commit it to memory. At some point in the past, we felt the emotion (fear) while in the presence of something (a snake, or an image of a snake on TV, doing something scary) and our minds linked the two together. So now the snake is a “conditioned stimulus” for the “conditioned response” of fear.

For most of us, the fear response can be controlled, once we have assessed the situation. From a safe distance, we take a harder look at the snake and realize it’s just a harmless black snake. So we get a stick, shoo it out of our path and go on about our business.

Cerebellum Images are generated by Life Science Databases (LSDB) ~ CC BY-SA 2.1 jp Wikimedia Commons

But sometimes, these conditioned associations reach phobic levels. As a child, you’re chased and bitten by a dog, and now you are terrified of all dogs.

So why can’t we control that phobic fear?

Because conditioned associations are stored in a different part of our brain (the cerebellum) from where our thinking occurs (the cerebral cortex).

(In the swirling image to the left, the cerebellum is highlighted in red, while the cerebral cortex is the tan part.)

So you see a dog, even a small harmless-looking one, and you are running away, even as your logical brain is saying, “This is stupid, That dog isn’t going to hurt me.”

When These Two Mechanisms Interact

People with biologically-based anxiety disorders (panic disorder, generalized anxiety disorder, etc.) often get a double whammy from these mechanisms. Their fear response is being triggered when nothing scary is happening, but the mind still associates the fear with whatever is going on at the moment.

So the person can develop a phobic-type response to a variety of stimuli. They have a panic attack while at the grocery store, so they can’t grocery shop anymore without freaking out. Then they have one while at the post office and they can’t go there anymore. Then while driving, so they can’t drive anymore. Then while getting their mail at the end of their driveway…

In its worst form, this can become agoraphobia, in which the person is afraid to leave their home.

And none of this is under their conscious control!

What Can Be Done?

For those who suffer from anxiety disorders, the answer to this question is a long one. I’m going to do a separate post on that on May 14th. So please stay tuned.

For those of us who care about someone with an anxiety disorder, we need to be patient and understanding. Chastising the person for letting anxiety control their lives is not helpful.

They are most likely already beating themselves up, on a daily basis.

My mother-in-law had generalized anxiety disorder. The best definition of this disorder is being a worry-wart on steroids. People with GAD worry about everything all the time, and they cannot control this! GAD is partly biologically based, and partly a learned pattern of coping that becomes ingrained early in life.

When anixety is a bad thing, it can be overwhelming. — Photo by M.T ElGassier on Unsplash

When my MIL was in her seventies, her eye doctor told her she had cataracts and she needed surgery or she would go blind.

She would not do it. After a while, she wouldn’t even talk about it anymore.

I got it, and tried to explain it to my husband and family members. Any surgery, but especially eye surgery, is scary for all of us. But most of us can manage the fear. Not, however, if you have severe GAD as she did.

When she considered such surgery, the anxiety was overwhelming. And the more the family tried to get her to “see reason,” the more anxious she became, until even thinking or talking about it became overwhelming.

Finally everyone gave up, and she lived out the rest of her years slowly going blind, but with her daily anxiety much more manageable.

I’m not saying that I thought her choice was correct, but I understood where she was coming from, in light of the disorder she had.

When we keep pushing someone with an anxiety disorder to do something they feel they can’t do because of the anxiety, we are only driving a wedge between ourselves and them, and pushing them farther into the unnecessary and unhelpful shame they are probably already feeling about their disorder.

Then, anxiety is a bad thing indeed!

It is more helpful to say something like, “I understand. The anxiety is too much. Let’s see if you and I can figure out a way around it.”

Stay tuned for next time, when we’ll talk some more about those work-arounds and other ways to reduce the anxiety and/or cope with it.

In the meantime, I’m happy to answer questions. Have you or a loved one had to struggle with an anxiety disorder?

We blog here at misterio press about twice a month, usually on Tuesdays. Sometimes we talk about serious topics, and sometimes we just have some fun.

To see our Privacy Policy click HERE.

4 Replies : Leave a Reply →

When Anxiety Is a Good Thing

6 Replies

by Kassandra Lamb

Say what? Anxiety is a good thing?!? It can be, up to a point.

This past weekend, I did my first public reading from one of my books. (Yes, I’ve been at this writing/publishing gig for 7+ years, but until recently my marketing has mainly been online.)

Anxiety is a good thing? -- woman clutching at her face — (photo by Gabriel Matula, from Unsplash)

In the days leading up to the reading, I was terrified.

I’ve done plenty of presenting in my time, at professional conferences when I was a psychotherapist and in front of a college classroom for 17 years. I enjoy presenting/teaching, and normally I’m only mildly to moderately anxious beforehand.

And that is when anxiety is a good thing. On a practical level, it motivates me to be well prepared, to put in the work to make sure I’m ready. Because I know from experience that confidence is key to keeping the anxiety under control.

And emotionally, at the time of the presentation mild to moderate anxiety makes my brain sharper, and it stimulates me, animates my personality. When that happens, I am an enthusiastic speaker and the audience responds well. I can even get up the nerve to try to be funny, and sometimes I’m actually successful. 😀

Quite a bit of research has been done on the “optimal level of arousal” that will enhance one’s ability to accomplish tasks. I have mastered that optimal level when it comes to presenting.

But somehow “performing” my own creative work… it falls into a different category.

Anxiety is defined as distress or uneasiness of mind caused by fear of danger or misfortune; a state of apprehension and psychic tension. If that “apprehension” is too intense, it can keep us awake at night, make us stutter, blush, freeze up or otherwise embarrass ourselves in certain situations.

For me, “performing” is such a situation. And anticipating performing tends to move me from helpful arousal to unhelpful distress to disabling ruminating and worry pretty darn fast.

Worry is like a rocking chair: it gives you something to do but never gets you anywhere.*
(*This quote has been attributed to Erma Bombeck and at least a dozen other people. But whoever said it first, they nailed it!)

The first time I “performed,” it was in a second-grade play. I was George Washington’s wife. I don’t remember much past walking through the classroom door in my Martha Washington costume. But I do remember laughter.

It wasn’t supposed to be a funny skit.

In high school, I tried out for several plays with the drama department. I never got a part. The stumbling and blushing might have had something to do with that.

Ever since, I’ve frozen up whenever I was required to “perform.” And yet I can “present.” The latter is more about sharing my expertise. I have much more confidence in that expertise than I do in my performing ability.

So here I was last week, facing this reading.

**While I was being introduced… I only look mildly terrified!**

I’ve been to some where the author just “read.” And that’s okay. I’d originally intended to do that. But as I went through my first practice round, my words sounded so flat. I decided I didn’t want to just read. I wanted to show emotions through inflection, produce the required deeper timbre for male voices, use accents when called for, etc.

In other words, perform. Aaack!!

The day before the reading, I was way past my optimal level of arousal. I needed to do a little emergency therapy on myself.

I asked myself what helped me control the anxiety when I was presenting, and realized there were four things I now automatically do before a presentation:

1. Acknowledge the anxiety.

I don’t try to stuff it down or ignore it. That doesn’t make it go away. If anything, it gives it more energy. For “presenting” nerves, a short pep talk is usually sufficient, along the lines of—Of course you’re nervous. That’s a good thing. It will keep you on your toes.

For “performing” nerves, I needed to go a little farther. I told a few people close to me how scared I was. It wasn’t to get their reassurance (although they were, of course, reassuring); it was to acknowledge the anxiety and bleed off some of its charge.

2. Draw confidence from past successes.

To Kill A Labrador cover — **The book I read from.**

I remind myself that I have done many presentations before, and I have always done a decent to downright great job.

Also, I remind myself that the anxiety always goes down once I get started. That’s a biggie!

This time, I had to add to this pep talk that presenting was not as different from performing as I have made it out to be. And the book I was reading from has lots of good reviews. The words were proven to be good, and my ability to “present” them has been proven to be good. So I would be fine. (In psychology lingo, that’s called a reframe. 🙂 )

3. Practice but not over practice.

I’ve learned that two to three complete run-throughs, out loud, is about right for a presentation. Enough practice to smooth out the rough spots and give me confidence. Not so much that the presentation becomes stale.

The second time through my reading practice, the inflections were mostly in the wrong places, my male voice sounded like I had a bad cold, and my Southern accent…well, let’s just say I don’t do accents well.

By the third time, I had the inflections in the right places, my male voice was pretty good, and my accents didn’t totally suck. I did one more run-through, for good measure, and felt a good bit more confident when all of the above still happened.

4. Remind myself that I do not have to be perfect.

And in this case, remind the audience as well. I added these words to my introductory remarks: Now before I start, I’d like to put this caveat out there—I don’t do accents well.

Ahhh, the pressure was off. Now if my accents were sucky, well, I’d said up front that I wasn’t perfect.

And the reality is that most people in an audience aren’t expecting perfection. Indeed, they may find it endearing when we make the occasional mistake. It’s makes us more human and relatable. In this case, my audience knew that I’m a writer, not an actor. They weren’t expecting perfection and I shouldn’t either.

So the moment arrives…

Definitely when anxiety is a good thing...when it lets up! Me, after the reading. — **I look happy here because I’m almost to the end of the reading. Yay!**

I’ve been introduced, and I give my little opening spiel (no problem, this is presenting after all). I’m borderline, maybe just past my optimal level of anxiety. Okay, definitely past optimal, but still manageable.

I start to read. And thank you Lord, my anxiety level goes down. (Did I mention praying? That always helps too.)

It was still higher than usual, but definitely quite manageable.

So I make it to the question-and-answer period and I’m downright exhilarated. It’s over! I can do Q&A standing on my head (which would make it more interesting, for sure).

And now that I have a successful reading under my belt, I can look back on that the next time and use it to bolster my confidence, to get my nervousness down to the level where anxiety is a good thing!

How about you? Have you discovered your “optimal level of arousal” for most things? What situations tend to push your anxiety over the top?

We blog here at misterio press about twice a month, usually on Tuesdays. Sometimes we talk about serious topics, and sometimes we just have some fun.

To see our Privacy Policy click HERE.

6 Replies : Leave a Reply →

Dreaming of Being a Mid-List Author

2 Replies

by Kassandra Lamb

A couple of weeks ago, I had the privilege of posting on the blog of the Alliance of Independent Authors (ALLi). I posted on the topic of goals, and how it’s okay to not aim for the top of one’s chosen field or endeavor. Not everyone can be “the best.” There’s really only one spot there at the very top.

I liked the post so much I decided to share it with you all. It fits well with the theme of last month’s post about New Year’s resolutions and goals. So here it is:

Dreaming of Being a Mid-List Author

woman at laptop, not aiming for the top — **This isn’t me but it could be, especially with the cup of tea.** (photo by Dai Ke on Unsplash)

I’m working on my fourth career in my lifespan—that of a fiction author. I love being a writer, but I also loved many aspects of my other careers. I have few regrets, and none regarding what I consider to be my “main” career, that of psychotherapist.

I spent twenty years listening to a lot of people talk about how their middle-of-the-road dreams had gone awry, often due to circumstances that were not completely within their control. Their stories gave me a real appreciation for how it is okay to aspire for moderate success, for a goal that meets one’s needs, whatever they may be, without necessarily bringing one fame and fortune.

The United States is such a competitive society. We are taught that we should aspire to being the best we can be, to win prizes for being the best at what we do.

Why?

Defining Success

I consider my career as a therapist a huge success, even though the profession doesn’t pay all that well and I was never a “big” name in the field. But I helped most of the people who walked through my office door. In a fair number of cases, I helped turn their lives around. And in a few, I saved their lives. I tried to be the best therapist I could be, but I didn’t particularly feel the need to be the best among all therapists.

I’d always dreamed of writing fiction. I loved to write. As a college professor (my third career), I even enjoyed writing tests! I had plucked away at a novel—about a psychotherapist, of course—during most of those years while I was pursuing other careers.

Not aiming for the top of the bestsellers list; I just wanted people to read my baby. — **My first book**.

And then I retired and finally had the time to pursue my writing in earnest. When I finished the novel that I’d been writing for years, I suffered from a common ailment of new writers—the write-it-and-they-will-buy-it syndrome.

I imagined that readers would scarf up my new gem by the droves. But I wasn’t dreaming of huge profits or the New York Times bestseller list.

I was imagining hundreds of people READING my book.

Perhaps my retired status gives me the luxury of not caring so much about how big my profits are. But I just can’t get all that excited about things like rankings or bestseller lists or writing awards.

I Can See Clearly Now

In retrospect, I can see my goals more clearly than I did at the time when I published that first book. Here they are, in order of importance:

I wanted to experience the joy of having people read my work and tell me they were moved by it.
I wanted my characters to come to life for readers who cared about them.
I wanted the recognition that I was a good writer (not necessarily great, but good enough to entertain people with my stories).
It would be nice to have some extra money from my writing.

Does this make me a hobbyist writer? No.

I take my writing business seriously. It is truly my fourth career. I work almost every day on business-related tasks and/or writing.

What I’m getting at here is that it is okay to have modest goals. We don’t all have to aim for the top of the heap. There isn’t room for all of us up there anyway!

Back when I was a psychotherapist wishing I had more time for writing, I never truly believed I would be where I am today—a successful mid-list author whose writing provides a satisfying supplement to my retirement income.

But here I am, fat and happy in the middle of the pile of fellow writers.

So what do you think? Do we all have to strive to be the best?

NOTE: If you’re an indie author, I can highly recommend the Alliance of Independent Authors; it’s an international professional organization with lots of benefits for joining.

We blog here at misterio press about twice a month, usually on Tuesdays. Sometimes we talk about serious topics, and sometimes we just have some fun.

To see our Privacy Policy click HERE.

2 Replies : Leave a Reply →

6 Reasons Why New Year’s Resolutions Fail

2 Replies

by Kassandra Lamb

Happy New Year image — (image by Nevit Dilmen CC-SA-BY 3.0 Wikimedia Commons)

Do you make New Year’s resolutions? (Or perhaps you call them goals.) Do you find they have flown out the window by the end of February, and then you feel like a failure?

The problem may be with how you are wording the resolutions/goals. Or perhaps they aren’t quite the right ones for you.

Here are some questions to ask yourself that get at the most common reasons why New Year’s resolutions fail.

1. Is the goal/resolution too abstract?

I will be the best person possible sounds good, but it is doomed for failure as soon as you make your first mistake of the new year. Instead, ask yourself what traits or behaviors you would like to improve and make the goal more concrete and specific.

I will strive not to interrupt people during conversations is much more doable.

2. Is it too big?

Chunk it down into more manageable sub-goals. These can be celebrated as they are achieved, versus only looking at the big goal that feels so far away and difficult.

I will write and publish my first novel this year feels overwhelmingly hard. But if you chunk it down into:

I will finish the first draft by June.
I will strive to do two self-edits by September.
I will send it to a professional editor by October 1st.
I will investigate what is involved in getting my book published.
I will set the publication process in motion by the end of the year.

3. Is it something within your control?

When I was a novice psychotherapist, I foolishly thought that I could readily help people lose weight. I had studied hypnosis and figured it would be a great tool to get people to eat less and exercise more.

And the hypnotic suggestions usually did work, but I soon discovered that weight management was much more complicated than that. Even when people did everything they should do, they didn’t always lose weight. Sometimes there were physical issues—slow metabolism, medications, genetics, etc.—and sometimes there were psychological barriers. And sometimes it was a plain old mystery why the pounds weren’t coming off.

Note that I’m calling it “weight management,” not “weight control” as it is more often labeled. The reality is that we cannot directly control certain things, and our weight is one of them.

Freedom is the only worthy goal in life. It is won by disregarding things that lie beyond our control.
― Epictetus (Greek Stoic philosopher, circa 55-135 AD)

So look at your resolutions and ask yourself if the end goal is totally within your control.

I will research and establish healthier eating patterns and increase my activity level is more realistic than I will lose thirty pounds.

4. Are you “shoulding” on yourself?

Is this a goal you really want or are you setting it because you believe it is something you should be doing?

Does I will find a better-paying job get shifted from one year’s resolution list to the next? Maybe you really like your job, but it just doesn’t pay enough to make ends meet. Are there other alternatives, such as asking for a raise or looking for a second-income source?

Maybe, after asking these questions, you realize you really should pursue the goal, even though you don’t particularly want to, but being clearer about why you are doing it may help you get there.

So the resolution may become I will look hard at my finances and try to find a way to ease them, which may require changing jobs.

5. Is your measurement criteria accurate? Or to putting it another way, are you judging success based on the right aspect of the goal?

I won’t get angry at my kids may not be all that realistic, since everyone gets angry and kids can be irritating at times. Maybe I will control my temper better and not yell at my kids when I’m angry is more doable.

One of the frustrations I encountered when working with clients on weight management issues was their obsession with the scale. The reality is that the number of pounds we weigh is not always the best measure of our health or even our appearance.

After a while, I started asking clients to put their scales up in their attics and use a measuring tape instead to keep track of how many inches they were losing as they lost fat and toned muscles (which get denser and heavier when they are toned). Going down three clothing sizes was a better indicator of success than how many pounds they had lost!

6. Is your resolution related to a goal or dream that you have lost interest in or one that you don’t care enough about to put in the effort required?

This can be a very subtle reason why New Year’s resolutions fail. Sometimes things we used to be gung-ho about aren’t so important anymore, and sometimes a goal turns out to be too damn difficult to be worth the bother.

It’s also sometimes hard to admit this to ourselves.

So ask this question, when you find yourself feeling lackluster about a resolution/goal: Are you giving up due to lack of confidence but you really do want it? (In which case, figure out what you need to improve your skills and confidence and push yourself to get there.)

OR are you not willing to make it happen because it’s just not important enough anymore?

There’s no shame in this. And it doesn’t mean the goal was stupid to begin with—things change over time, including our enthusiasm and willingness to commit resources to something. And it may be a goal that becomes important again down the road, when the resources are more readily available.

**My first novel, 17 years in the making.**

I started writing my first novel fifteen years before it was finished and seventeen years before it was published. For the first five of those years, I will finish my novel was on my New Year’s resolution list.

And every year, I would fool around with it some—change the opening, add a scene or two—but then I would get discouraged and put it away again.

I finally admitted to myself that I wasn’t willing to put in the effort to get it published once it was written. This was back in the days when traditional publishing was the only viable alternative.

I knew getting a publisher would be difficult, involving many factors I couldn’t control, and I HATE not being in control of my own destiny.

At that point, I stopped putting it on my resolutions list and told myself I would pursue my writing dream once I was retired and had more time and energy. The story languished in my hard drive, all but forgotten, for years.

But after I retired, I decided to finish writing it, even if it never got published. In retirement, I could justify “wasting time” on something that might never pay off. I sat down and finished the first draft in six weeks. 🙂

Hopefully these tips will help you modify your resolutions/goals this year, so that they are less likely to end up on the trash heap. Can you think of other reasons why New Year’s resolutions fail?

Fireworks! — **HAPPY NEW YEAR!!** (Photo by Leandro Neumann Ciuffo CC-BY 2.0, Wikimedia Commons)

We blog here at misterio press about twice a month, usually on Tuesdays. Sometimes we talk about serious topics, and sometimes we just have some fun.

To see our Privacy Policy click HERE.

2 Replies : Leave a Reply →

Lesson #1 — People can be family even if they don’t speak the same language.

Lesson #2 — Our lives today would be radically changed, if a few things had happened a bit differently in the past.

Lesson #3 — Online friends can be just as wonderful as IRL friends.

Lesson #4 — Some things resist being checked off the bucket list.

Lesson #5 — Sacred spaces come in all shapes and sizes.

Lesson #6 — The justice we take for granted in the West is not universal.

Lesson #7 — Nobody’s getting any younger, so go where you really want to go sooner instead of later.

Share this:

Here are 6 things I’ve learned about labor during my lifetime:

1. Find work that you enjoy, and preferably work that you can feel passionate about.

2. Accept the bad with the good.

3. Take time to experience a sense of accomplishment.

4. Realize that passion can burn out eventually.

5. Don’t make what has come before wrong because it is no longer right.

6. Balance work with play.

Share this:

Share this:

So the deadlines were set…

Why did I do that to myself?

What Drives Us Overachievers?

And coming very soon… A Star-Spangled Mayfair, A Marcia Banks and Buddy Novella (#8)

Share this:

The Gold Standard of Treatment

Medications

Talk Therapy

Other Things You Can Do

POLICE PROTECTION, A Kate Huntington Mystery

Share this:

Clarifying and Venting Emotions—Why Is That Important?

Share this:

Biologically Triggered Panic

Learned Associations

When These Two Mechanisms Interact

What Can Be Done?

Share this:

But somehow “performing” my own creative work… it falls into a different category.

So here I was last week, facing this reading.

1. Acknowledge the anxiety.

2. Draw confidence from past successes.

3. Practice but not over practice.

4. Remind myself that I do not have to be perfect.

So the moment arrives…

Share this:

Dreaming of Being a Mid-List Author

Defining Success

I Can See Clearly Now

Share this:

1. Is the goal/resolution too abstract?

2. Is it too big?

3. Is it something within your control?

4. Are you “shoulding” on yourself?

5. Is your measurement criteria accurate? Or to putting it another way, are you judging success based on the right aspect of the goal?

6. Is your resolution related to a goal or dream that you have lost interest in or one that you don’t care enough about to put in the effort required?

Share this: