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the subtle art of not giving a fuck

The Subtle Art of Not Giving a F*ck

Written by Megan Bayles Bartley, MAMFT, LMFT

The title of this book caught my attention recently while I was at the airport. Working with many people who have anxiety or feel stressed out I thought it could be an interesting read. I like things that make us question the status quo and may be a bit provocative. The subtitle drove home my decision to purchase it: “A counterintuitive approach to living a good life.” Even cooler!

I was curious about the author and what his credentials are so I looked on the back cover and discovered he was a well-followed blogger. Hmmm… Not your typical (potentially dry) self-help PhD? Not surprising with a title like this. My graduate studies had taught me to be leary about non-scientific based information, but I’m an out-of-the-box thinker, so I’m usually willing to let things speak for themself. As I read I realized Manson has no specific education or credential as a therapist or in the mental health field. What he does have is his own personal experiences, which he shares freely in the book (which is different than most PhD, self-help authors!). He’s likable and seemingly very open, which is a plus for me. Essentially what I found is a very direct and easy-to-understand and assimilate way to communicate mindfulness (without really talking about mindfulness!). Even cooler!

I have many clients who are not “readers” and I’m always on the lookout for books that may be interesting to the uninterested reader. This book fits the profile. I have recommended it to several people and they *loved* the title and were willing to give it a whirl upon my recommendation.

A few of the premises in the book that caught my attention:

  1. We can never really avoid being in pain and discomfort (he uses the word suffering), so choose what you want to be in discomfort about.
  2. Choose what you want to give a f*ck about rather than giving a f*ck about everything.
  3. Your emotions are there for a very good reason – to give you feedback, to get your attention. So PAY ATTENTION to them!
  4. Make sure you are aligning with your values and priorities. Are the people you surround yourself with people you strive to be like? Are the decisions you are making assisting you in being the best version of yourself?
  5. Failure is to be expected! Welcome it. Learn from it! Perfectionism can keep us from living in reality… I mean really, at what point is “perfection” achieved?! Or are you always telling yourself you’re STILL not good enough.
  6. It’s ok to say “No.” Again, choosing what you do and don’t want to participate in establishes appropriate boundaries.

I found it to be a very enjoyable, humorous, entertaining read, and am glad I read it.

Intrigued?! Give it a whirl for yourself!

 

Humility

Written by Jennifer Komis, MAMFT, MDIV

Humility is the willingness to stay teachable regardless of how much we already know.

Have you ever spent time with someone who views her or his self as the best human in the room? Maybe it was a friend, partner, boss, or coworker. How did it feel? How’d the conversation go? Did you enjoy it? Want to talk more to this person or less?

It’s hard NOT to assume we don’t own the truth.

Our experiences shape us to believe and think certain things, sometimes passionately. It’s hard for us NOT to see our version of reality as the right (or only) version of reality. BUT. While it may feel threatening, there’s so much more freedom and opportunity in allowing others to “own truth” too. Think of it as trying on another’s experiences, imagining how their life may have led them to their thoughts, fears, biases, dreams. Think of it as trying on humility.

When we get stuck in the idea that we own the truth, we constrict around that.

People become “good” or “bad” as judged by our inner critic and we fight against them and their ideas from a place of self-protection. We are less apt to seek to understand them. Instead, we seek to protect our truth above all else because we believed the false rumor that doing that somehow protects us. We hunker down, refuse feedback, and struggle to imagine that safety, security, AND multiple truths can coexist.

Instead of trying to be the best human in the room, what if we tried to be the best version of ourselves in the room, in our families, careers, and relationships? What if that was less about proving something and more about listening? What if the deepest strength is really found in compassion, empathy, and humility? How might we experience ourselves and life differently if we trust that?

listening

The Art of Listening

Written by Jennifer Komis, MAMFT, MDIV

The first class I took in therapy school was called The Art of Listening. I thought I had it in the bag. I mean, come on, I’d been listening for AGES (as an eldest child and total feeler). WRONG. Here’s what I learned…

Listening is easy if:

1) You already agree with what’s being said

2) You aren’t emotionally involved in making a separate point or

3) You’ve slept 8 hours, accomplished all of your tasks, have had a great day, and are your very best self (insert sparkly smile here)

Otherwise (which is most of the time), listening is HARD. We want to interrupt and make our point (I do). We want to insert a platitude so we don’t have to sit with the other person’s pain (Shh, shh, everything happens for a reason), we want to interject some kind of suggestion (If you try a, b, and c, I think it would help…), or we want to judge and silence to get it over with (This IS NOT a big deal. Get over it.).

We live in a culture that prizes efficiency, speed, debate, ego, and winning. This is deeply ironic because therapy research seems to say that what we really, deeply want is to feel heard. Things like being right seem to matter far less when we truly slow down, let go of the perceived threat to our worldview, and just hear one another out.

Can you hear it? That’s the voice of someone else. Someone else whose fought her/his own battles trying to put words to them. Someone else who is seeking to protect her/himself in a world that feels overwhelming at times. A person who is hoping to feel heard, seen, and valued, despite their imperfections. Someone else like you.

blame

The Blame Game

Written by Bridgette Allen, MAMFT

Do you play the blame game?

Why are you giving all of your power away?

Finding fault on the outside is a way of relieving uncomfortable emotions you feel on the inside. Personal accountability is tough to swallow sometimes. If we’re accountable for any part in our relationships, including the one we have with ourselves, we are also responsible for making it better.

We may choose not to accept accountability because we have developed very little self awareness and are unable to observe our personal contributions to the challenge. It is also possible to be very self aware, while realizing being accountable will bring about discomfort, so we ignore and continue to project it onto someone or something else. Most of the time we work from somewhere in between these two perspectives.

An important thing to note is that being accountable does not mean you release responsibility of another for their part in the issue, rather you empower yourself by taking control of you.

Areas of personal accountability:

  • Choices
  • Happiness
  • Sexuality
  • Emotions
  • Learning
  • Healing
  • Behavior
  • Self-care
  • Desires/passions
  • Loving
  • Change
  • Emotions
  • Forgiving
  • Success/failure
  • Validation
  • Thoughts
  • Mental/physical illness
  • Motivation
  • Personal care
  • Relationships
  • Progress
  • Fitness/Health
  • Routines/Habits

This list is not inclusive of every area of personal accountability, but it gives us a good idea of the power we have over our own lives, if we take it. Another reason to stop playing this game, is that you will always lose, and especially in relationships. Blaming has the ability to help us escape our emotions, and can become a sort of addiction. So the next time you are tempted to blame, pause, then observe your physical sensations, thoughts and underlying emotions. Notice the discomfort you are experiencing. Soothe yourself and ask yourself how you might be playing a role in it.

couples playbook

The Couples Playbook

Written by Rob Giltner, MAMFT

The process of self-soothing is extremely important.

  • When an individual feels flooded (emotionally overwhelmed) she/he may begin to have over 90bpm and it makes it very difficult to listen to understand, offer empathy, and dialogue. This may then result in stonewalling, criticism, and defensiveness.
  • Antidote to flooding is self-soothing. Being aware that you are flooded and that your partner might be flooded is the first step to avoid causing damage in a relationship.
    • What triggers you and your partner to feel flooded?
    • What ways does your partner soothe?
    • What is something your partner does that soothes you?
  • Couples who soothe are extremely more likely to come back to the argument and discuss the problem in a rational and gentle way leading to a solution.
    • Steps to manage flooding:
      • Being mindful
      • Pause
      • Soothe
      • Ask for a Break (not avoidance)
      • Come back to the problem

The act of accepting bids.

  • Couples have small moments throughout the day that build up and can “make or break” a relationship.
  • Bids are bids for connection.
    • Ex. Come sit with me while I read.
    • Do you love me?
    • Is it cold in here?
    • What do you think of this outift?
    • Look at this meme.
    • That cooking class looks fun.
    • I am so tired.
    • Did you see that?
    • I am fine.
  • Couples need to accept influence to accept the bid.
    • Accepting, understanding, and allowing your partners perspective, feelings, and needs into your decision-making process as a couple.
    • Find the emotion in the bid and turn towards.
  • Managing failed bids.
  • Couples must repair after failed bids because small moments can create lasting scars. Ex. A partner might be feeling lately that her partner is annoyed or frustrated towards her. She offers a bid to connect to feel valued. If her partner is not aware of the bid it has failed and she may be left feeling rejected and not important and that feeling can grow.
    • The Script to repair after failed bids:
      • Understand your partners subject reality. (Both partners have their own subject reality)
      • Communicate your understanding, make meaning of it.
      • Admit some role.
      • Offer empathy.
    • Ask follow up questions:
      • How have I/we been expressing needs for loneliness?
      • How have I/we been expressing needs to be alone?
      • Is there a better way I/we can express needs?
      • Is there a conversation we need to have but have not?
  • Understand the triggers
    • Events related to influence.
    • Events related to acceptance.
    • Events related to affection.
  • Triggers that go unnoticed can grow into emotional wounds that can corrupt relationships.
  • Find the “seeds” (dreams within conflict) to heal wounds.

Welcome New Therapist Chris Davis, LMFT!

Welcome New Therapist Chris Davis, LMFT!

Like I said a few posts ago… Louisville Mindfulness Center is E X P A N D I N G!!

Chris, Megan & Margaret

Margaret and I are excited to have Chris Davis joining our team. Chris has been a therapist for several years and is super-interesting! He’s had a few careers before becoming a therapist so he has lots of life experience (which we love!!). You can read more about him HERE.

Chris and Margaret will be taking the bulk of new clients as I (Megan) focus on some new endeavors. Clients will be in excellent hands! I would not trust just anyone to work in my practice.  I hand-pick all the therapists who work in my practice because they are excellent at what they do. We are committed to providing excellent services at Louisville Mindfulness Center.

 

 

 

 

 

 

Marriage Counseling, Anger Management, Anxiety, Couples Counseling

We are expanding! Introducing… Stewart Morgan!

Welcome Stewart Morgan!

Marriage Counseling, Anger Management, Anxiety, Couples Counseling

Due to the high demand for services, I am happy to announce I have added a new therapist to my practice.

Stewart works with individuals, couples and families to communicate better and feel more connected in their relationships. Not only is he a Marriage and Family Therapist Associate, he also has a master’s degree in Art Therapy.  He loves helping his clients come up with creative solutions to their issues.

Stewart grew up in Bangladesh, India and the US before attending college in Arkansas and graduate school in Missouri. He has a knack for working with clients of different cultural backgrounds and worldviews. He likes helping clients be accepting of themselves even when it feels like others aren’t always accepting of them.

Stewart’s excited to get to know you and be a positive support for you and I’m grateful to have him!

marriage counseling quiz

Do I Need Marriage Counseling Quiz

When is it time to get Marriage Therapy?

do I need marriage counseling quiz by louisville marriage therapist Megan Bayles Bartley

  1. Are you and your spouse stuck in a pattern of thinking, feeling, or behaving that aren’t working for one or both of you?
  2. Do you find there is a fair amount of criticism, contempt, defensiveness, and/or stonewalling that makes being around each other pretty unbearable?
  3. When there are arguments or mean things said, one or the both of you have a hard time taking responsibility of your words and actions or saying you’re sorry and being remorseful.
  4. Is there an issue or two that you have in your marriage that just keeps coming up over and over again?
  5. Your spouse says he/she won’t go to marriage therapy or doesn’t think your relationship needs it.

If you are experiencing one or more of these five situations, it is time to schedule an appointment with an certified marriage therapist.

Whether you come together as a couple or you come on your own, you will benefit from working through this difficult time. It won’t always feel great, but you likely begin to feel a relief that you have been wanting.