self-compassion

Practicing Self-Compassion: 5 Myths And 5 Tips

“If your compassion does not include yourself, it is incomplete.” – Jack Kornfield

The majority of us are eager to offer kindness and compassion to other people, and value when we receive them from others. However, when it comes to giving these same things to ourselves in the moment of suffering, we are more reluctant. Does being kind to myself means I’m self-indulgent? Selfish? Weak? Not only that, but when we fail to live up to our expectations, we often tend to let our inner critic become loud and take over, dismissing the value of kindness directed to ourselves. But what if there is a better way?

3 Elements Of Self-Compassion

Self-compassion is a way of treating yourself – in a supportive way, with understanding, and acceptance. It’s having a friendly, caring, comforting attitude toward ourselves, like a good coach that motivates through support and understanding instead of through harsh criticism.

The concept has been around for a while, but Dr. Kristin Neff was the first one to operationally define it, measure it, and popularize it. She proposes there are three elements of self-compassion:

  • Self-kindness – Having an understanding, comforting, and caring attitude toward ourselves instead of using harsh criticism.
  • Common humanity – Recognizing that everyone makes mistakes and experience pain at times, and that we are not alone in our experience.
  • Mindfulness – Being with what is in the present moment. To be self-compassionate, we need to acknowledge what we feel and make room for it.

Self-compassion is a practice of being kind and loving toward ourselves, whether or not we behave intelligently, correctly, or competently, and whether or not others approve or respect us. It can increase our well-being tremendously, from feeling happier to coping with difficulties more successfully.

Self-compassion is very different from self-esteem. For a long time, self-esteem has been considered a foundation of mental health and the level of happiness. However, more and more researchers suggest that the concept of self-esteem is flawed and can have negative consequences, and that self-compassion might be a better, healthier alternative. We talked about it HERE.

Why Should You Cultivate Self-Compassion?

Studies show that practicing self-compassion releases feel-good hormones in our brain – oxytocin and serotonin – while also reducing levels of cortisol, the stress hormone.

Long-term, self-compassion sets the stage for better mental health and relationships. It turns out that individuals who treat themselves with compassion and kindness tend to have:

  • greater happiness
  • greater life satisfaction
  • increased motivation
  • better physical health
  • increased quality of their relationships
  • less anxiety and depression
  • higher levels of resilience that helps them better cope with stressful events

Practicing self-compassion can help us feel better in times of suffering, but it’s important to note that it’s not always the case. It is not a recipe for happiness or a tool to make the pain go away. Self-compassion is a way of treating ourselves while feeling pain. It helps us to not push ourselves to an even darker place with criticism and self-contempt.

Myths And Truths About Self-Compassion

In our culture that highly values strength and stoicism, there are sometimes some misconceptions surrounding self-compassion.  Knowing what self-compassion is not and debunking some myths about it can help us feel more empowered to practice it.

Myth 1: Self-compassion means weakness

✔️ Truth: Self-compassion, research shows, is one of the most powerful sources of resilience, helping people overcome difficulties and thrive. Additionally, it doesn’t focus on “poor me” attitude, but exactly the opposite – recognizing that “things can be hard for everyone, including me”.

Myth 2: Self-compassion serves as an excuse for bad behaviour

✔️ Truth: Self-compassion provides emotional safety to see ourselves for who we really are and, from there, take responsibility for our actions. When we know that we are imperfect humans, it is less likely that we will feel the need to find excuses for our behaviour and blame someone else for our mistakes.

Myth 3: Self-compassion is narcissistic

✔️ Truth: Self-compassion, opposed to self-esteem, doesn’t encourage us to see ourselves as better than others in order to hold ourselves in high regard. Instead, it is a way of relating to our experience in a kind, accepting way and acknowledging that we share the human condition of imperfection.

self-compassion

Myth 4: Self-compassion will undermine my motivation to do better

✔️ Truth: Actually, research shows that being hard on ourselves is a serious motivation-killer. It can draw us back because, if harsh criticism is how we treat ourselves, we know that failure comes with very unpleasant emotional consequences. In contrast, self-compassion can be a motivating force that moves us forward because it provides emotional safety for making mistakes and, further, learning from them.

Myth 5: Self-compassion is just self-indulgence

✔️ Truth: There is a big difference between giving ourselves temporary pleasures and making choices that lead to long-term wellbeing. With self-indulgent behaviour, we try to make ourselves feel better instantly, even if those actions are not beneficial for us in the long term. On the other hand, as mentioned before, self-compassion is not a tool to take away the discomfort; it focuses on our long-term wellbeing, even if it means a certain amount of displeasure in the present moment. But it also provides comfort and emotional safety needed while going through that unpleasantness.

How To Be More Self-Compassionate?

Self-compassion is not always easy to do. It doesn’t come naturally to everyone, especially to those who didn’t have caring or particularly supportive figures in their lives. For many, it is a completely new way of relating to themselves. But we can allow ourselves to slowly learn how to do it, one self-compassionate act at a time, step by step.

Here are 5 practices that can bring us closer to being more self-compassionate:

  1.  RE-EVALUATE YOUR SELF-TALK

Are you your own worst critic? When you make a mistake, do you blame yourself or put yourself down? Is it how you would talk to your best friend? It’s important to notice our self-talk throughout the day and make a transition from negative self-talk to more kind and empowering way of treating ourselves.

  1. STOP THE COMPARISON GAME

Social comparison is a strong weapon against our happiness. Oftentimes, we tend to compare someone’s best with our average, or even our worst moments which, on top of being pointless, is a recipe for feeling bad about ourselves. Instead, realize we are all different, not only in our traits and abilities, but also in our history and life circumstances.

 

  1. ALLOW YOURSELF TO MAKE MISTAKES

Encouraging yourself to do your best is not the same as forcing yourself you absolutely must do your best. Allow yourself to make mistakes and forgive yourself for them. This is particularly difficult for some people because they derive a sense of self-worth from performing well, or from perfection. However, you are worthy of love because of who you are, not because of being “flawless”.

  1. BE MINDFUL

Mindfulness and self-compassion go amazingly well together. Noticing what is happening right now, without labelling and with acceptance, is the first step toward allowing yourself to feel how you feel with no judgment. From there, it becomes much easier to manage your emotions and thoughts.

  1. DATE YOURSELF

The relationship with yourself is the most important relationship you will ever have. You can’t run away from your own company, so it’s crucial to nurture it. Get to know yourself, your needs, interests, and curiosities, and don’t judge yourself for having them. Instead, allow yourself to schedule some quality “me” time every so often and have a fun or nurturing date with yourself.

 

Self-compassion is all about giving ourselves room to be human – imperfect and unique, creative and capable of great things at times, flawed and sensitive at other. It teaches us to, though all those ups and downs, unconditionally accept ourselves, and realize that we are connected with others in our imperfections.

How do you practice self-compassion?

 

Sources:

Breines, J. G., & Chen, S. (2012). Self-compassion increases self-improvement motivation. Personality and Social Psychology Bulletin38(9), 1133-1143.

Cousineau, T. (2018). The Kindness Cure: How the Science of Compassion Can Heal Your Heart and Your World. New Harbinger Publications.

Neff, K. D., Rude, S. S., & Kirkpatrick, K. L. (2007). An examination of self-compassion in relation to positive psychological functioning and personality traits. Journal of research in personality41(4), 908-916.

Neff, K. D., Kirkpatrick, K. L., & Rude, S. S. (2007). Self-compassion and adaptive psychological functioning. Journal of research in personality41(1), 139-154.

Why Emotional Intelligence (EQ) Is So Important And How To Improve It

 Emotional intelligence is the capability to accurately identify and monitor your and other people’s feelings, as well as the ability to effectively manage your emotions.

You may know that general intelligence (IQ) can be important for success. But did you know that emotional intelligence (EQ) is equally, if not even more important?

Emotional intelligence is a key element of success in the workplace, as well as for happy and healthy relationships. Research shows that high EQ leads to better communication, effective conflict management, and empathy toward others. It also helps us connect with our feelings and live in tune with our true selves.  It is, therefore, not surprising that emotional intelligence is essential for reaching personal and career goals and for building successful professional and personal relationships.

In a similar way IQ reflects how you process information, EQ refers to how you process emotions. However, EQ  is much more flexible than IQ which means that it can be trained and improved.

The term emotional intelligence first appeared during the ’80s and was later popularized by psychologist and best-selling author Daniel Goleman. He suggested there are 5 elements of emotional intelligence. Each of these elements can be developed and improved, and the more you have them in check, the higher your EQ should be.

high EQ leadership

5 Important Elements of Emotional Intelligence

  1. Self-awareness – A critical part of emotional intelligence is being able to understand and monitor your own emotions. It also refers to the capability to recognize the relationship between your behaviours, motivations, and feelings. Being self-aware means you are in tune with your emotions and values and see yourself realistically. It also means you’re aware of how others perceive you and understand how your moods and emotions affect other people.
  1. Self-regulation – Another important part of emotional intelligence is being able to think before you act, to control your impulses and direct your emotions appropriately. This means you are flexible and able to modulate your feelings when facing change or stressful situations. Good self-regulation also refers to having integrity and taking responsibility for your actions.
  1. Motivation –People with high emotional intelligence are pretty good at motivating themselves without relying on external sources such as money or recognition. What drives them is a higher purpose, internal values that move them forward. They set goals that they see value in and combine inner drive and discipline to reach those goals. Correspondingly, they have the ability to motivate others.
  1. Empathy – The ability to put yourself in someone else’s shoes and act accordingly is a big part of emotional intelligence. When we recognize how others feel and approach them with something they can relate to, we are creating a connection. This plays an important role in building relationships, managing conflicts, motivating people or helping them see the bigger picture.
  1. Social skills – The capability to communicate well and find common ground with others is crucial for creating good, stable, and meaningful relationships. Crucial skills in this domain include, for example, active listening, verbal and non-verbal communication skills, leadership, and persuasiveness.

How Does Emotional Intelligence Look Like In Practice?

In everyday life, we can see emotional intelligence in someone’s sensitivity to the moods of others and the ability to grasp the point of view of other people or as readiness to see what is going on with them beneath the surface. High emotionally intelligent people can, for example, recognize that someone’s angry outbursts may come from the feeling of helplessness or fear. Thus, they can act accordingly instead of jumping into defense mode immediately. Similarly, emotional intelligence allows us to recognize emotions and motivations behind our own behaviours or behind some other emotions that may mask the real feelings. From there, high EQ helps us manage those feelings and direct them appropriately.

Some signs of high EQ:

✔️ You are able to stop and think before you act

✔️ You are able to objectively watch your thoughts

✔️ You show empathy and understanding for others

✔️ You recognize your mistakes and offer a genuine apology

✔️ You have a moment-to-moment connection with your emotional experience

✔️ You know your strengths and weaknesses, as well as your values

Emotional intelligence is about being open and ready to connect – with others and with yourself, practicing and balancing both is the key to raising your EQ.

Would you like to test your EQ and learn more about your personality characteristics? With our highly trained professionals, you can assess your Emotional Intelligence through Profile Evaluation System (PES) to get an extensive, well-rounded, and comprehensive description of different aspects of your personality, including your EQ.

 

Sources:

http://internationaljournalofcaringsciences.org/docs/Vol1_Issue3_03_Ioannidou.pdf

https://repositorio.iscte-iul.pt/bitstream/10071/16583/1/A%20model%20of%20emotional%20intelligence%20and%20conflict.pdf

resilience and recovery

3 Things You Can Do to Recover From Setbacks More Quickly

We all face adversities in our lives. Stress, trauma, tragedy, health problems, significant changes in our lives, they are all difficult to experience. However, there is one quality the majority of people share to a greater or lesser extent and that is – resilience.

Resilience is the ability to move through adversaries and rise from them. It is a set of skills and psychological traits that allows us to cope with struggles and recover from them.

Research shows that people, in general, are more resilient than you might think. The majority of people are able to utilize their inner and outer resources to recover from failure or unfortunate events. However, some people need significantly less time to do so.

What Resilient People Do Differently?

People with higher levels of resiliency, on the other hand, approach the situation with a positive attitude and the ability to regulate their emotions. This allows them to be more objective in observing what is going on and how to overcome the situation or at least reduce the damage. Additionally, this helps them move forward without dwelling on the negative outcomes for too long, and reframe the situation in a positive manner.

Fortunately, scientists also found that resilience is something that can be built. There are certain skills that are trainable and that can increase resilience significantly, such as self-compassion, confidence in your strengths and abilities, problem-solving skills, emotion-management.

resilience to recover from failure

Here are three things resilient people are able to do that allows them to bounce back from difficult experiences more quickly and effectively, that you can start cultivating more as well:

They are able to reframe their narrative

When something bad happens, there is not only one way to interpret it. We can choose how we explain the meaning and consequences of events. Highly resilient people are able to reframe difficult situations, at least to some degree, to their advantage. They can see setbacks as a form of helpful feedback, the opportunity to learn, or as something that, in the end, led them to a good path.

They use social support

Resilient people usually don’t act “tough” or like they can cope with everything alone. They lean on their support system and let the people who care about them be there for them. Good relationships are crucial for recovery because they can provide different kinds of support, from emotional to practical.

They practice self-compassion

Being resilient doesn’t mean you have to pretend that you feel okay about the disappointments and failures. It doesn’t mean that you should suffocate your true emotions and put on a happy face. Instead, resilience is kind of the opposite. It’s the ability to accept your unpleasant emotions about the situation without judging yourself harshly. It is about offering yourself some love and kindness while learning from the experience.

recover be happy

All this, of course, does not mean that resilient people don’t feel painful emotions or that they don’t face their feelings, hiding behind the positivity. Resiliency means healthy coping, which suggests that it demands emotions to be felt and accepted before taking action toward recovery.

How easy/hard is it for you to bounce back from a setback?

P.S. We always encourage sharing our articles with your family and friends. You never know, maybe they are in a place in life where they can find it particularly useful.

Sources:

https://www.apa.org/topics/resilience

https://link.springer.com/article/10.1007/s10608-016-9774-0

https://www.tandfonline.com/doi/full/10.1080/15298860902979307?casa_token=9NN_FOQ3fxAAAAAA:qo21UDuFDZ8Pmu6OEl-x0VPi2u1fUgWbvdrEFZqXnKUz4w3Pxl3B74hMasAS4npaPkvDy3tVC24

positive psychology for a good life

How to Live a Good Life: Lessons from Positive Psychology

Do you know what ‘positive psychology’ means?

Positive psychology as a term can be a little misleading. It might sound like encouraging you to “just be positive” and “cheer up”. However, this is not what positive psychology is about, and it should not, by all means, be confused with pop-culture self-help books and motivational speakers.

For a long time, psychology as a field focused on negative aspects of human life, on people’s shortcomings and pathology. The main question was: “What is wrong?” However, about two decades ago, Dr. Martin Seligman, the founder of positive psychology, proposed a new approach that asks: “What is right?”.

The Science of Happiness

Positive psychology is a science of positive aspects of human life. Its goal is to, using scientific methods, find and promote factors that increase our wellbeing. Hence, it puts a spotlight on topics such as happiness, creativity, meaning, wisdom, personal strengths, core values, resilience. Nevertheless, this does not mean that positive psychology neglects to repair what is ‘wrong’; it just emphasizes that building strength is equally important. It is intended to fulfill, not to replace traditional psychology.

Positive psychology proposes three kinds of a happy life:

  • Pleasant Life (“Life of enjoyment”) – Focused on experiencing positive emotions. This is how happiness is most often viewed in everyday life and popular culture.
  • Good Life (“Life of engagement”) – Focused on personal strengths, immersion in activities that have a purpose for us, and accomplishing goals. We derive happiness from being optimally engaged and from “getting lost” in activities we love. This state of being absorbed in the activity we enjoy and are skilled at is referred to as a state of “flow”.
  • Meaningful Life (“Life of affiliation”) – Aimed toward a higher purpose, how we derive a sense of meaning and belonging when we are contributing to a greater cause.

Positive psychology is a wide area encompassing a variety of different techniques that aim to encourage people to identify and further develop their positive traits, experiences, and emotions. It teaches us how to function optimally from the place of authenticity and inner fulfillment.

happy life growth

According to research, there are 5 pillars that contribute to positive well-being, the model known as PERMA:

1. Positive emotion

We all like to feel good, to experience joy, gratitude, optimism, etc. Positive psychology believes that positive emotions are more than just smiling; they reflect the ability to remain hopeful, optimistic, and creative in the face of setbacks and challenges.

2. Engagement

Our sense of well-being increases when we pursue activities that stretch our skills and in which we get so lost that the time seems to fly by. This kind of intense immersion in the activity is, as mentioned before, known as “flow”. It can be anything, from playing an instrument or a sport to solving an intellectual task or engaging in a hobby we love.

3. Relationships

We are social creatures, and connections with other people play an incredible role in our positive well-being. We derive the sense of meaning and happiness from healthy relationships, from feeling safe, loved, and nurtured, and providing those feelings for other people.

4. Meaning

A great sense of fulfillment comes from the feeling that our personal and professional endeavours have a purpose, that they contribute to a greater cause. Knowing why we do what we do leads to the feeling that our lives matter, which is a big source of life satisfaction.

5. Accomplishment

Having realistic goals and ambitions and working toward them is a significant part of positive well-being. Accomplishing a goal that required utilizing our skills and investing notable effort boosts our motivation and gives us a sense of pride and moving forward.

 

Positive psychology teaches us how to flourish and thrive. Its empirical findings are proof that normal life doesn’t have to be extraordinary to be good.

How do YOU show up in those five areas of your life? What does a good life mean to you? We would love to hear from you in the comment section below. Also, if you find this article interesting, please be free to share it on your social media.

 

Sources:

https://ppc.sas.upenn.edu/learn-more/perma-theory-well-being-and-perma-workshops

https://positivepsychology.com/what-is-positive-psychology-definition/

grief and comfort talking about feelings

Talking About Your Feelings While Grieving – What’s the Point?

Grief is one of the most painful states of all. And although it is a natural response to experiencing loss, it can really knock you off of your feet. Grief comes with all kinds of different emotions, difficult and unexpected ones, from deep sadness to disbelief, anger, guilt, confusion, loneliness, helplessness, and apathy. The pain of grief can also interfere with your physical health, making it difficult to sleep, eat, get out of bed, or even think straight. Some people report the initial feeling of ‘numbness’ before the pain arises. All in all, there is really no order or a ‘normal’ way of experiencing grief.

Coping with the loss of the loved one is one of life’s biggest challenges.

Going through the grief process is hard, and doing it alone and quietly makes it even harder. You probably heard that talking about your feelings, especially when you’re facing difficult experiences in your life, is important and good for you. And it’s true – letting yourself feel and express your emotions helps you process and validate them. This is especially true for the grieving process. However, it’s also true that grief makes facing emotions seem like a terrifying thing to do.

Talking About Your Grief Is Healing and Scary at the Same Time

Many people are afraid to let themselves feel the sadness and pain, let alone talk about it, because they’re afraid that, once they get started, they won’t be able to stop. They fear they won’t be strong enough to handle the pain, that they will fall apart and never put themselves back together again. But the truth is, when we let the words and tears flow, we’re letting the pain out. It’s uncomfortable at first, but in the end it frees up some space in our mind and heart for asking questions, seeking meaning, and finding some form of acceptance.

grief talking about sadness after a lossGrief feels like endless loneliness and incomprehension. These two are the main reasons why grief feels so overwhelming. Feeling disconnected from the world and questioning the meaning of the event is completely normal after experiencing significant loss. What talking about it does is that it tackles down these two main problems by doing two things:

  • It connects you with another human who is ready to listen and sit with you through your pain

Knowing that someone deeply listens and truly hears you is soothing. Disconnection and loneliness take a lot of space after a loss. Sharing your pain with someone willing to understand and accept it opens some of this space for letting connection and comfort in. It won’t take the loneliness away, but it can reduce it significantly.

  • It helps you untangle your thoughts and understand the situation, even for a tiny bit

Making sense of the loss may be one of the most difficult things to do, but it’s also essential for healing. The process of grief is a foggy experience full of hard questions. What does this loss mean in terms of who you are and where you’re going? What does it mean for your understanding of life?

Moving forward in the process of grief is, essentially, about exploring what the loss means for your present and future self. It’s about rebuilding a meaningful life after such a significant change. This is a difficult thing, because not only are these questions filled with difficult emotions that can seem too hard and scary to face, but there is also no definite answer. It’s different for everybody, and there is no ‘recipe’ or a shortcut to it.

Even if it doesn’t look like it at the moment, the pain will lessen. It won’t completely go away, it will come in waves, and sometimes you’ll feel like you’re drowning. But you will laugh again and love again and live a purposeful life again. In the meantime, give yourself a break. Give yourself a hug. Give yourself time – LOTS of it. And be kind to yourself. Seek out and accept help from someone who is willing to listen and provide support. A trusting friend, a family member, your significant other, a support group, a therapist – find what works for you, but don’t battle it alone.

 

If you know anyone who is experiencing grief, please be free to share this post with them, as well as on your social media.

 

Sources:

Lindemann, E. (1944). Symptomatology and management of acute grief. American journal of psychiatry101(2), 141-148. (http://www.nyu.edu/classes/gmoran/LINDEMANN.pdf)

Bukman, M. J. (2017). The development of a new identity through the process of bereavement counselling: a qualitative study (Doctoral dissertation). (https://core.ac.uk/download/pdf/83637608.pdf)

 

therapist leaves

What to Do When Your Therapist Takes a Leave – Featured in HuffPost

We’re happy to announce that we got featured in HuffPost’s article: “How to Deal When Your Therapist Goes on Leave”. This is an important topic that is not so often addressed, and we’re glad we had an opportunity to talk about it. Read the whole article HERE.

A relationship between a therapist and a client is often incredibly deep. Leaving such a strong and meaningful connection, even if it’s just for a few weeks or months, can feel disorienting. Hence, it’s useful to know some coping strategies and practical steps to get yourself back on track. HuffPost’s article covered it really nicely, but here are also some additional tips on how to deal with your therapist’s (short or long-term) leave.

Develop a plan of action together in case of a mental health emergency

The leave of your therapist might mean that, in stressful situations where you urgently need mental health support and guidance, you won’t be able to reach them as easy as when they’re regularly working or they won’t be available at all. It is important to prepare for such situations and develop a plan for it beforehand.

This means identifying potential stressors and triggers and making a list of coping strategies you can utilize. From discussing who you should contact depending on the severity of the situation (another therapist from their practice, your support network, an emergency room, etc.), to using specific skills you’ve learned in your therapy sessions, you should try to make this plan as detailed as possible. You may not need to use it, but it’s smart to have it just in case. Besides, making such a plan with your therapist may help reduce your anxiety by making you feel a little bit more ready for what may be ahead.

coping strategies when psychotherapist leaves

Prepare for the possibility that the transition to a new therapist may not feel emotionally smooth

Most therapists will announce their leave well in advance. They will most often offer to refer you to their colleague while they’re away, so you can prepare for the change.

However, starting a relationship with a new therapist may feel uncomfortable at first. When someone knows your deepest thoughts, feelings, needs, your past, and your struggles, it can be difficult to start it all over again with someone new. Thus, prepare for a possibility that the first session or two with a covering therapist may not feel as comfortable and familiar as with your regular therapists. Give yourself some time to adjust to the new environment. However, if after a few sessions your gut still tells you it’s not the right fit, give yourself permission to find another one. That’s why it may be a wise idea to ask your current therapist to recommend a couple of their colleagues instead of just one, so it can be easier to find what works best for you.

If after a while you still aren’t sure whether your emotions toward a new therapist are “off” because of this transition or due to some other factors, THIS article may give you some clarification.

See it as an opportunity to practice skills and strengths you’ve developed in therapy

If you’re seeing your therapist for a long time, you must have learned a lot. You developed some behaviours, skills, and thinking strategies you didn’t know before.

Although your therapist’s leave can be a pretty scary thing, it’s also a space to consolidate your gains and see how far you’ve come so far. It’s a great opportunity to practice your psychological coping skills on your own and get to know yourself even better. Having a break from therapy can help you assess your progress and also evaluate areas where you’re still struggling and need to continue to work on.

The most important thing while your therapist is away is to continue practicing what you have learned in therapy, whether it’s with a new therapist or on your own.

cope with sadness and anxiety after vacation

4 Tips To Overcome Post-Vacation Blues

Returning to your daily routine after a fabulous vacation can feel like an anticlimactic end to a life-changing experience. It’s like someone slowed down time and showed you all the stresses and chores you have to come back to, and all you can think of is “This is how I’m supposed to live the rest of the year?”. It’s like Sunday night blues on steroids. But, is post-holiday depression real?

Vacations give us the opportunity to escape the humdrum of our daily lives for some time and recharge our batteries… at least they are meant to. But what if, instead of feeling energized and ready for new challenges, we return home with an acute case of post-vacation blues?

What’s Up With Post-Vacation Blues?

Post-vacation blues, also known as post-vacation depression or post-holiday blues, are characterized by feelings of lethargy, anxiety, sadness, lack of motivation, and other unpleasant symptoms associated with the return to work after vacation.

According to the research from University in Rotterdam, people experience the largest happiness boost before their vacation, in the phase of anticipation and planning. Furthermore, shortly after the vacation ends, a significant number of participants reported increased levels of stress, anxiety, and aversion towards returning to daily responsibilities. And, ironically, the longer and more exciting the trip – the stronger these unpleasant feelings that characterize post-vacation depression are likely to strike you.overcome sadness after vacation

Feeling blue and unmotivated after a vacation is nothing unusual and is completely understandable. While you’re in vacation mode, you do far more of what you want to do in comparison to what you need to do. You focus purely on pleasure. And that’s great! A number of researches show that taking a vacation can significantly contribute to your mental and physical health. However, a sudden re-entry from ‘mainly pleasure’ mode to ‘more responsibilities’ mode can be a jolt on your mind and body. Thus, you need to take some time to go through this process of re-adjusting to your daily working routine.

Besides, although vacations help you rest, de-stress, and regenerate, they do not eliminate the source of problems that typically bug you in your usual daily routine. A good vacation may help you run away from your annoying boss or your overwhelmingly full inbox for a while, but they don’t fix the issue.

Fortunately, there are steps you can take to prevent post-vacation depression or at least minimize its effects. Here are 4 tips that can help you get back on track with a more positive attitude.

1. Mix your responsibilities with pleasurable activities, especially for the first few days.

In other words, give yourself some time to ease back into your daily routine. Getting back from vacation often means having to deal with a pile of chores like unpacking your suitcases, doing the laundry, grocery shopping, maybe some cleaning around the house, etc. But if boring responsibilities are all that waits for you after alluring beaches or calming nature, it can feel like a cold shower and make your life seem a lot more stressful than it actually is.

So, instead of jumping right in and setting your expectations too high for getting everything done immediately upon your return, it may be a good idea to give yourself some more time for post-vacation transition and fill it with little pleasures. For example, make yourself a fancy cocktail and play some music you love while doing the cleaning or sorting out the bills. Or, the first day after work – go to the movies. Having your first few days filled with small stuff that brings you joy and cheers you up can help you avoid the downward emotional spiral post-vacation period can effect.

cope with post-holiday depression

2. Plan something to look forward to – even if it’s the next vacation.

One part of why post-vacation blues hit us is because, for some time, the anticipation of that vacation brought us pleasure and pushed us forward. Now that this long-awaited vacation – aka the source of happiness boost – has come to an end, our mood drops. Having something to look forward to brings positive expectations and therefore positively contributes to our overall happiness. The above-mentioned research confirms it. Thus, what the authors of the research recommend as the best remedy to post-vacation blues is planning the next vacation, or at least the next weekend. Putting yourself in a holiday planning stage again should alleviate the perceived misery of returning to your ordinary working life and bring back the excitement about good times waiting ahead.

3. Make a list of everything you love about your life at home.

There is no place like home. And although you enjoyed your trip, returning to the familiar comforts of life at home is something to embrace and express gratitude for. It is probable that the life you live – your hometown, job, family, friends, your usual routine and habits – have a tremendous value to you. This is the perfect opportunity to re-evaluate how you live and to notice things that you usually take for granted.

It’s easy to forget and minimize the little joys that make our ordinary day feel comfortable and homey. In that sense, it may be a good idea to take some time and make a list of everything you’re grateful for in your everyday life.  Perhaps it’s a view from your window while you’re sipping coffee from your favourite mug exactly as you like it, or the coziness of sleeping in your bed, or returning to your pet, or that grocery store nearby where the kind worker always wishes you a good day, or your neighbour who’s always ready to help. Whatever it is, noticing these amazing, valuable things you’re coming back to is a good way to change the focus from post-holiday blues to gratitude.

4. Evaluate what isn’t working.

If your feelings of anxiety and sadness are persistent a few weeks after your vacation has ended and you find yourself escaping into daydreaming about past times much more than being in the present moment, maybe it’s time to look at why home life is so hard to come back to. Is your job too stressful? Are you too busy? Do you lack interesting hobbies and pleasurable activities in your ordinary routine? Are you bored? And most importantly – what can you change? Asking these questions can help you understand what makes your daily routine so unsatisfying and what steps you can take to make changes and move forward to a more enjoyable life.

You don’t have to do this alone. If you need help and guidance in identifying what holds you back and creating an action plan for overcoming these obstacles, don’t hesitate to ask for help. We’re always here.

How do you feel after a vacation? Have you ever experienced post-vacation blues? Share your thoughts and experiences down below in the comments! And if you like this post, please don’t forget to share it with your friends on social media – you never know who you might help.

Welcome home and happy summer!

 

 

Sources:

https://www.researchgate.net/profile/Chun_Chu_Chen/publication/258161384_Health_and_Wellness_Benefits_of_Travel_Experiences_A_Literature_Review/links/5a0a17b30f7e9bb949f96e31/Health-and-Wellness-Benefits-of-Travel-Experiences-A-Literature-Review.pdf

https://www.cabdirect.org/cabdirect/abstract/20093320218

self-care routine

It’s Time to Rethink Self-Care (+20 Simple Self-Care Ideas)

There’s been a lot of talk about self-care lately, and it’s for a good reason. Self-care is an essential part of managing stress and living a balanced life. And yet, so many people struggle with it.

But what is it exactly? For many, the first association to self-care is pampering yourself, like taking a long bubble bath or going to a massage. And yes, self-care can surely look like that, if it works for you. But it’s also so much more.

Self-care is the practice of taking an active role in protecting one’s own well-being and happiness, in particular during periods of stress.

In other words, it’s any activity that restores your energy, promotes your health, and makes you feel nurtured and taken care of. Shortly, self-care is care provided to you by you. What makes it so important is that it is a vital starting point for dealing with stress and challenging situations in life. Think of it as an armour to protect the energy you need to survive and thrive. It’s not just an escape from the daily grind, but an ongoing routine that increases your resilience and overall vitality.

Struggling With Self-Care

While a part of self-care is taking care of your physical health, it also means – and here comes the tricky part – paying attention to your needs and allowing yourself to act on them. Many of us don’t know how to practice self-care because we weren’t taught to pay attention to our inner states, trust them, and be honest about them. Instead, we learned what we’re ‘supposed’ to feel or think, and try to ignore things that are opposite to that. For example, you may feel upset about something, but at the same time you think that you shouldn’t feel like that but be strong, positive and grateful. So you suffocate your anger, sadness, or anxiety about the certain situation.

If this is something that sounds familiar, there is a chance that you apply the same mindset on self-care too. In other words, you have the idea of how self-care should generally look like and force yourself to do activities that fit into that picture. So self-care becomes a chore, which is exactly the opposite of what the whole concept is all about.rethinking self-care

Despite its huge importance for mental health, self-care still sounds a little yucky for some. The reason for it probably lies in the fact that, in our culture that glorifies self-sacrifice and ‘hustle’, it’s easy to feel guilty for wanting something different than that. We may feel wrong or shameful if we put our needs first, if we take some time to relax and do something nice for ourselves instead of helping others all the time or tirelessly working toward our goals. As a consequence, we might label ourselves as being ‘selfish’, ‘weak’, ‘lazy’, or ‘entitled’. And, of course, because we don’t want to be any of these things, we neglect meeting our needs, sometimes to the point where our body and mind beg us for it. The end destination – exhaustion and burnout.

Rethinking Self-Care

Considering its significance for our wellbeing and at the same time so many misconceptions attached to it, it’s time to rethink self-care, don’t you think? Let’s debunk some common misbeliefs about it.

Misconception: Self-Care Is Selfish
Truth: Self-Care is Necessary for Maintaining Loving Relationships And Investing in Them

Think about it like when you’re in an airplane. The flight attendants always tell you to, in case of an emergency, put your oxygen mask first, and then help others. It’s similar with mental health – if you’re not properly taken care of, there is a chance you’ll end up not helping anyone, including yourself. The lack of ‘me’ time can drain your energy and lead to resentment toward others. And that, you’ll admit, is not the most positive starting point for investing in relationships.

Self-care is the opposite of selfish. It means you’re preparing to be there for others and to give and help not out of guilt but because you honestly want to.

Misconception: Self-Care Means I’m Weak
Truth: Self-Care Is a Necessary Part of Being Strong and Healthy

Self-Care is not a sign of weakness, but a fundamental aspect of staying healthy, emotionally and physically. Practicing self-care is not proof that you can’t persevere and cope with challenges, but a sign that you’re thinking long-term. Almost everywhere we turn, there is some sort of messaging to push it harder, to stretch our limits, to go, go, go. Self-care doesn’t fit in this kind of mindset society imposes on us, and sometimes it takes courage to go in the opposite direction – to slow down and take some time for yourself. And something that takes courage is surely a sign of strength, not a weakness.

take care of yourself

Misconception: Self-Care Means I’m Lazy/Is a Waste of Time
Truth: Self-Care Boosts Your Productivity

Today, many of us are addicted to busyness. We always have to be on the move, make plans, have things scheduled in. But your energy is not limitless. If you never stop to take some rest and you neglect your needs, it is a well-known road to stress, overwhelm, and burnout, which all lower your productivity. On the other hand, self-care is a way to recharge and prepare for new challenges. It’s not a lack of self-determination, but exactly the opposite – a smart strategy to keep you in line with your goals in the long run.

Simple Self-Care Ideas to Try

Self-care routine doesn’t have to be something big, expensive, or time-consuming. In fact, it might be better if it’s not any of these things. Rather, it should be a series of small and simple actions that you can easily practice throughout your day. So, to create a self-care routine, you need to know yourself, your likes and boundaries, and act on them.

Still not sure where to start? Here are some simple self-care ideas that might give you some inspiration to start exploring what works best for you.

1. Eat a healthy meal. If you’re into cooking, prepare it yourself. Experiment with new tastes.
2. Set a date with yourself. Visit a museum, go to a cinema, or treat yourself with a nice dinner or, yes, a massage or a long bubble bath ?
3. Get a solid eight hours of sleep.
4. Go to your favourite workout class.
5. Take a walk in nature.
6. Stretch. Multiple times a day. Pay full attention to your body.
7. Take time to breathe gently and deeply. While doing that, say some kind words to yourself.
8. Switch off all your electronic devices (laptop, tablet, phone, TV), and enjoy the silence.
9. Meet with a friend whose company you really enjoy.
10. Learn something new that always interested you. Wake up that curious inner child.

self-care routine
11. Write in a journal. Get honest about your feelings and needs.
12. Meditate or practice mindfulness.
13. Practice gratitude.
14. Write yourself a ‘well done’ list at the end of the day to celebrate your achievements, however big or small they may be.
15. Curl up with a cup of tea and read a book or watch your favorite TV show. Extra points if you light up a yummy smelling candle ?
16. Tap into your creative side. Try sewing, writing fiction, painting, dancing, or buy some crayons and a coloring book.
17. Say NO to activities or gatherings that drain your energy.
18. Seek therapy.
19. Practice self-compassion. Talk to yourself like you’d talk to a close friend.
20. Practice taking ‘should’ out of your vocabulary and freeing yourself from feeling that you ‘should’ do things.

How do you take care of yourself? Let us know down below in the comments. And also, if you like this post, please share it on your social media. Let’s raise awareness about the importance of self-care.

Sources:

https://www.researchgate.net/profile/Kimberly_Wesley2/publication/254734813_Self-Care_Practices_and_Perceived_Stress_Levels_Among_Psychology_Graduate_Students/links/56312eec08ae13bc6c356276/Self-Care-Practices-and-Perceived-Stress-Levels-Among-Psychology-Graduate-Students.pdf

https://www.ncbi.nlm.nih.gov/pubmed/27819888

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6080382/

job loss

How to Deal With a Sudden Job Loss: Emotional Survival Kit

Let’s be honest – losing a job can wipe you out emotionally. That huge wave of sadness, anger, blame, fear, anxiety, and a whole bunch of other unpleasant feelings might be incredibly confusing and difficult to deal with.

If you’re going through a rough patch after losing your job, know that you are not alone. In fact, dismissal from work is often cited as one of the top ten traumatic life experiences, along with divorce and death of your spouse. For example, according to the famous Holmes-Rahe Stress Scale, it is one of the top ten most stressful life events you can experience in your life.

So, in short, losing a job hurts. Here are some guidelines on handling the emotional challenge of the job loss and, eventually, bouncing back from it.

Losing a Job Is Not the Reason to Lose Yourself

How many times did you say something like “I am a [job title]” when asked to tell something about yourself? The deep-rooted western-culture question: “What do you do for a living?” testifies of how significant a job title is for describing a person today. A professional role, for many of us, became an important part of how we see ourselves (and others). It became a part of our identity. For some, work is central for defining their self-image and self-worth. This is known as a “work-role centrality” – when you’re defining yourself mostly through your job role.

Looking from this perspective, losing a job, for some, is not only about losing financial safety but also can mean losing a part of an identity. It’s like losing a part of yourself, as well as direction and meaning. A layoff, therefore, can result in confusion on who you are and how you feel about yourself. Identity problems that emerge after a job loss are upsetting, and it’s important to recognize and address them.

It might be helpful to have one truth in mind:

Your job is what you DO, not who you ARE.

Personal identity is far more complex than your professional role. Yes, you might loved your job and contributed to society in amazing ways through it, but that is only one small part of who you are as a person. There are other parts of who you are as well that you may be overlooking. Your relationships, your core values, skills, passions, interests, they are all a part of your identity. All those traits may have influenced the career path you’ve chosen and the role you’ve taken on your former workplace. When you lose that job, these qualities are not gone with it – they are still yours, a part of who you are.

Feel the Feelings but Also Seek Support

As you can experience a layoff, as previously explained, as a loss, what often naturally follows is a grieving process. You may cycle through a range of different emotions, from anxiety to sadness to anger to vengeance to liberation and back again. It’s uncomfortable and distressing, but it’s normal and even necessary in order for you to process your new situation. Let yourself be sad about all the things that you have lost with your termination. You’re allowed to feel the anger for the unfairness of the circumstances you’re in. Give permission to that unsettling feeling of uncertainty about the future to be with you. Don’t suffocate your emotions because it will eventually only lead to more confusion and stress. Know that this unpleasant mix of emotions is normal and passable, and you’re able to handle it.

In fact, did you know that letting your emotions out on the paper after you lose your job can be healing and stress-reducing? What’s more, it may increase the odds of you finding new employment more quickly!

James Pennebaker, a reputable Texas-based social psychologist, has shown the powerful effect of expressive writing on the well-being and even reemployment of those who lost their jobs. In his research, 63 recently laid-off, unemployed individuals were separated into two groups. The experimental group was asked to write about their feelings and thoughts about the job termination, while the control group avoided the painful topic of their past job and wrote about job-seeking strategies, or did not write at all. The surprising result? 53% of those who wrote about their feelings landed jobs in the next few months compared to 18% of individuals from the control group. They all went through approximately the same number of interviews.

What’s important in this phase is that you don’t go through it alone. Reach out for support from your friends or family, your significant one, your therapist, someone you trust. Be clear about your needs and the type of support you need, and genuinely ask for it. Sharing your struggles with someone lessens the weight of stress and isolation you may be feeling and strengthens the connection with people who care about you.

Time for Self-discovery

It’s possible that you spent most of your time on your job, working for years with little to no rest. Even if you loved your job and enjoyed making an impact through it, maybe some other aspects of your life or other interests got a little neglected. It might be a good time to give yourself some space to rest and gain some clarity. This gap between jobs can serve as a valuable time for you to rediscover your interests and introspect about what you really want your career and your life to look like. It can be also a good opportunity to set priorities, learn from your past mistakes, make a plan and, eventually, when you’re ready, take action. But don’t rush yourself through this process. Give yourself some time to figure out your next step.

And don’t forget to be kind to yourself. It’s okay to pinpoint your past mistakes, but don’t criticize or bury yourself with dwelling on “what if…” and “if only…”. Instead, remember everything you appreciate and like about yourself and what you do well. Keep your strengths in focus, set goals, and gently move forward.

 

Have you or someone you know ever unexpectedly lost a job? We’d love to hear your thoughts and experiences in the comments below.

Also, if you like this post, please share it on your social media – you might help someone going through a hard time of losing their job.

 

Sources:

https://www.jstor.org/stable/256708?seq=1#page_scan_tab_contents

partner giving advice instead of emotional support

My Partner Keeps Giving Me Advice Instead of Providing Emotional Support. Help!

Support is one of the most important aspects of successful relationships. Knowing that our partner will comfort us and be there for us through difficult times enhances the feeling of connection and value of our relationship. However, for different people support can mean different things, and that is where big trouble in paradise may arise.

“I wish he could be more supportive”.

“She complains and then when I try to help her she doesn’t appreciate it”.

Sounds familiar?

Very often, too much of the wrong kind of support and too little of the kind of support we need can lead to misinterpretation, frustration, anger, resentment, and damage of intimate connection.

The most common example is when one partner is reaching out for emotional support while the other is trying to fix the problem without validating their partner’s emotions. Soon they both become frustrated – one for not feeling understood and listened to, and the other because their advice is dismissed and their efforts unappreciated.

But how to break this cycle?

Let’s clarify a couple of things first.

emotional support

What people who complain actually want?

For some this will come as a surprise, but what people most often seek when talking about their problems is not the solution. It is understanding.

People want to feel like they are not alone in this problem, that someone gets where they’re coming from and what they’re experiencing. It’s not only understanding but also validation of their emotions that they’re looking for. As counterintuitive as it may sound, a person complaining wants to hear how her situation really is hard and how things do suck and how she is right for feeling frustrated, angry, or sad.

Having someone who carefully listens and understands what we’re going through feels cathartic. It takes off the burden of having to deal with the situation alone and tells us that it’s okay to feel the way we feel. Emotional support lessens the pressure, which gives some clarity and, finally, makes space for taking an action toward resolving the problem.

However, what many don’t realize is that, by giving advice, they are rushing a person to this final step, which is counterproductive.

Why offering advice is not the best strategy?

People who offer advice usually have the best intentions. They are moved by the desire to be helpful and want the other person to feel better.  And while it can be nice to hear someone else’s perspective, what usually happens with advice without emotional support is exactly the opposite – a person with a problem feels worse.

Part of why receiving advice feels so unfulfilling is that the person didn’t ask for it in the first place. They received something they don’t need and haven’t got what they actually wanted. Some may even understand unsolicited advice as a sign of disrespect to their ability to deal with their own problems.

An additional reason is that the person who receives advice instead of emotional support feels rushed to “stop complaining”. They want to feel understood and heard, but instead, the underlying message they receive is: “I feel uncomfortable listening to your negative emotions and want to make this stop as quickly as possible”. It can feel like the person who gave advice put their needs and wants first – to feel helpful and to end the uncomfortable situation.

The frustration that results from a mismatch in the way partners understand emotional support is mainly a communication problem. Thus, to get on the same page with your partner, you need to talk to each other openly and without judgment, get clear about your needs, and discuss how to overcome differences and give each other the right kind of support.

partner gives emotional support

“This is how I feel, and this is how you can help me”

Often, when we come to our partner with an issue, their automatic reaction is to try to help us fix the issue practically. It makes sense – if we remove a problem, our negative emotions will also stop.  And sometimes that’s exactly what we need – a fresh perspective and possible options that will help us solve the problem. But more often than not, we need a much different kind of support, an emotional one.

So, how to get emotional support instead of advice? Ask for it.

Expecting support from your partner is okay. It’s the foundation of a good relationship. But assuming your partner knows what kind of support you need (and even worse, refuses to provide it to you) is the way of thinking guaranteed to lead to bitterness, disappointment, and unhappiness. No partner should be a mind reader. If you feel your partner is not in tune with your need for support, stating clearly how they can help you instead of waiting for them to figure it out could save you both from dissatisfaction and resentment down the road.

Sometimes we don’t even know what we’d like to get from our partner but only that we’re not getting it. Funny enough, it doesn’t prevent us from becoming irritated with our partners. It may be a good idea to ask yourself beforehand what kind of support you need and what your partner could do. This will help you be much more clear and direct in communication.

Learn the right way to ask for support

Stating clearly what kind of support you need is great, but asking for it in the right way is even more important. When our partner keeps offering advice without acknowledging our emotions, it’s easy to follow the same resentful pattern where we think, or even say things like: “You always do this”, “You never listen to me”, “Why can’t you, just for once, understand my feelings?!”.

Criticism most probably won’t lead to a satisfying solution. Instead, a criticized person feels the need to defend themselves and their point of view, which likely won’t end up in changing their behaviour. In their need to protect themselves they may start finding flaws in your behaviour (“I’m trying to help you, can’t you appreciate it?”, “You don’t understand”, “Nothing I do is good enough for you!”), and before you know it, you might end up in an argument. Not the most constructive thing, right?

So, it may be a good idea to ditch the criticism and use I statements. Instead of: “You always do this and never do that”, saying something like: “I feel like this and I would like you to do that. It is what I need and it would really help me to feel better. Would you please?” could be much more productive. It gives your partner a clear idea of how they can ease your pain, which is what they want to do in the first place. Also, it decreases the possibility of them feeling attacked and becoming defensive.

advice emotional support

Talk openly and come up with a mutually acceptable solution

As mentioned before, problems that arise from a discrepancy between partners on how they like to give and receive support stems mainly from poor communication on the issue. Your partner and you may be different, and that’s okay. Talk with each other about how you like to give and receive support and in what ways the right kind of support helps you feel better. Find out the differences and commit to finding a mutually acceptable solution. Teach your partner what feels best for you, and learn what kind of support they want.

If you both come from the place of mutuality where you truly care about each other, you can be open to learning ways of supporting your partner the way they need you to. Keep anger or defensiveness aside and stay connected to caring feelings you have for your partner.

Additionally, whenever you notice your partner does something that emotionally supportive, tell them and show your appreciation. Telling your partner what they are doing well will encourage them to keep that behaviour in the future, but also will grow intimacy in your relationship.

Again, open communication and mutual understanding is the key. But if, after all your efforts of asking for emotional support clearly and in a loving way, your partner still doesn’t provide it, then that’s the issue that probably goes beyond this topic.

 

If you find this post helpful, please leave the comment below and share it on social media – maybe others will find it helpful too!