Popular Psychology, Therapist are Humans Too

Attachments: How Our Very Earliest Relationships Impact Our Current Relationships

by Torey C. Richards, LMHC9 Comments on Attachments: How Our Very Earliest Relationships Impact Our Current Relationships
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Photo Courtesy of Sylvia Olson

Recently a friend of mine and I had an intellectual and introspective conversation about the way we act when it comes to relationships. We discussed the ways we react to love, to break ups, to trust issues and to abandonment.

It was during this conversation that I started trying to identify our attachment styles because it was clear to me that ours were different, yet neither one of us had what I felt was a healthy attachment style.

As a clinician, I’ve always been aware of attachment styles, especially when it came to attachment disorders  like reactive attachment disorder (RAD), but I never really gave them much thought when it came to my own life until I was having this conversation with someone who seemed so opposite, yet familiar.

What Exactly Are Attachment Styles?

Attachment styles are patterns of relating to others that develop early in childhood and they consciously and/or unconsciously continue to play a role in our relationships throughout life. We base much of our attachment style on the very early relationships we had with our parents (especially our mothers) or guardians.

The attachment style we operate from influences how we go about getting our needs met and how we meet or don’t meet the needs of others.

When we have a healthy attachment style we are confident, secure and easily interact with other people in a balanced relationship.

When we have an unhealthy attachment style we tend to be insecure, anxious, and/or detached and tend to find other people who fit into our unhealthy attachment style which generally means making bad choices in relationships because the people we choose tend to lack the capability to be good partners for us in the relationship.

We typically tend to project our sense of how we think relationships are, through our attachment style.

For instance, someone who has an insecure attachment style will likely seek out other relationships that confirm to them that they should be insecure. They will unconsciously seek out people who are unfaithful and friends who aren’t trustworthy, even when those relationships are clearly hurtful and destructive.

It’s helpful to understand what your attachment style is so that you can be aware of some of the unconscious factors that may be playing major roles in your adult relationships.

There are four basic patterns of attachment  and we’ll discuss each one briefly in efforts to help you identify which style mostly resembles the way you relate to others, especially in your love life.

Secure Attachment

Lucky, the majority of of us have what is called secure attachment, which means that we grew up seeing our parents or caregiver as a safe and secure place, which allowed us to go out and explore our world as an individual.

People with secure attachment tend to have better relationships compared to the other attachment styles. They tend to find romantic partners who also have secure attachment. They feel connected, secure and do not try to control their partners or cut off their partners independency.

As adults they are supportive and aren’t afraid to ask for support when they feel they need it. Their relationships are generally more open, honest and fair because while they like feeling independent, they also like being connected with those in their life without hampering their independence.

The way they relate and love other people is usually more genuine and they act out of places of love, rather than fear or anger more often than those who have other attachment styles.

Anxious Preoccupied Attachment

People who have this type of attachment are often “starving” for love or attention. They tend to cling to people even when there is no real love and trust isn’t present. These people are usually looking for someone who “completes” them because they don’t feel complete by themselves and feel safer when they are in some sort of relationship. At the same time as they are clinging to others, they tend to do things that push them away.

Because these individuals are afraid of abandonment, they come off as anxious, insecure and desperate and do things to confirm their believe that they should feel this way such as becoming possessive, super clingy, demanding of time and attention and trying to control their partners independence. As a matter of fact, they may see their partners independence as rejection and confirming that they should be feeling anxious and insecure.

They may for instance see their best friends interest in other people as signs that they don’t want to be friends any more and will hurt them or if they’re in a relationship, they may see their partners interest in a “boys night out” as a sign that he doesn’t love her and wants to be with other women, therefor confirming their believes that they should be insecure and anxious.

Dismissive Avoidant Attachment

People who have this type of attachment seem to be emotionally detached, especially when it comes to people they are supposed to love and care about. They tend to isolate themselves and create a false sense of independence, often times isolating themselves from family and friends. These are the people that may seem totally wrapped up in themselves and their own well-being.

However, their false sense of independency is just that, it’s not real and they crave real relationships with others just like all humans do. We are social creature by nature. People with dismissive avoidant attachments will deny the importance of real relationships with family, friends and other loved ones and will detach easily from the people in their lives often for little to no reason at all.

This is a psychological defense that they use to shut off their emotions, usually to prevent from getting hurt, feeling rejected or having to be vulnerable in anyway. For example, even when they are really angry or sad, they may look unfazed. They have an uncanny ability to not react and just shut off all emotions.

They may repeatedly chose relationships with unhealthy people so that they will be forced to detach and affirm that they need to be detached and distant because they will only get hurt if they allow themselves to be vulnerable. Even if they are in a good relationship, they are likely to run or cut off all communication at the slightest hint that they are allowing themselves to be exposed.

Fearful Avoidant Attachment

People who have fearful avoidant attachment are always at a point where they are trying not to be too close to other people and at the same time, they don’t want to be too distant from them either. They try to maintain this balance by hiding their fear,  but it’s nearly impossible to do for very long.

These people sometimes come off as unpredictable or even “bipolar” as they try to maintain that balance and often react in overly emotional ways. They usually believe that you have to go towards other people if you want to get your needs met (love, attention, security, etc.), but also believe that if you get too close you will get burned.

The very people they want to run to and turn to for love and support end up being the same people they are extremely afraid of being too close to. You can imagine how this type of attachment would play out in familial and romantic relationships and the turmoil it could cause. Because of this, they usually aren’t very successful at truly getting their needs met by others.

For instance, a wife with this type of attachment may feel like she needs her husband to be more attentive to her, but is too afraid to admit it and therefore never tells him and is bitter when he continues to be inattentive.

In the worse situations, these people tend to be more likely than the other attachment styles to end up in abusive relationships. They tend to like the dramatic type of relationships that are like emotional roller coasters as they fear being abandoned by their partner, but at the same time have difficulty being emotionally available and intimate.

Knowing your attachment style, even understanding some of the dynamics that helped develop it, can help you learn to change the way you relate to others so that you can have more genuine, fulfilling and valuable relationships with others.

I believe my attachment style most closely resembles anxious preoccupied attachment. Now that I know that I can not only analyze my past relationships, but change my future ones for the better.

By recognizing the defenses that we use to avoid being emotionally connected with other people and challenging ourselves to enter into friendships and relationships with people who have secure attachment styles, we can work on our issues in those relationships.

If you want more information, there are plenty of good books on attachment, but I personally recommend Attachments: Why You Love, Feel, and Act the Way You Do by Dr. Tim Clinton and Dr. Gary Sibcy.

 

Popular Psychology

Allow Yourself To Have Fun

by Torey C. Richards, LMHC2 Comments on Allow Yourself To Have Fun

istock_000015814289xsmallThe other day I found myself feeling a lot of anxiety. It was even manifesting itself in the form of physical symptoms like a slight headache and uneasy stomach. It took sitting with myself in introspection to realize that part of the anxiety I was feeling came from me taking things too seriously and not allowing myself to relax and have fun.

These things included situations in both my personal and professional lives. I wanted everything to be so perfect, afraid of making any mistakes, that I wasn’t truly enjoying what should be great and nurturing experiences.

I had become rigid and so critical of myself that I was feeling trapped and suffocated in the same way I have seen many people who are so afraid of making a mistake, looking like a fool, taking a chance or letting people see them vulnerable that they walk around stoic and detached or anxious and miserable. I was afraid to turn left or right, to get out of my lane, so I just kept moving forward even when I didn’t like or care for the direction I was headed.

I’ve never been the adventurous type, I’ve  always been afraid of taking risks, big or small. I always felt like I had to do the right thing, even if that right thing meant living a boring, safe, unfulfilled life.  I’ve never been spontaneous and have always admired people who are.

I’ve always been afraid of what other people may think or say if I did something unexpected or that put me first.

In many ways those other-imposed and self-imposed rigid boundaries were preventing me from living my best life, a full life, something I am always advocating for in the people I work with.

Last night I was watching the final episodes of season two of In Treatment, a show about a therapist and his clients that used to come on HBO. In one of the episodes, one of the therapist’s clients, Walter, a 68 year old man who had spent his whole life caring for and worrying about everyone else while maintaining rigid parameters while putting himself last, discovered that despite everything he had done his whole life, he had never truly lived or been happy. It was a depressing discovery and he felt like he was too old to start living, but his therapist, Paul, assured him that it was never too old to start focusing on himself and living a full live, but it had to start now.

I don’t want to be that way. I don’t want to discover one day at the age of 48, 58 or 68 that I have never truly lived because I have been so busy worrying about other people, what they think about me and not living the life I was meant to live, never truly being happy.

So many of us are living, but aren’t truly living. We aren’t fully participating in life. We are too afraid of making a mistake. We have to allow ourselves to be spontaneous, take risk and to not always worry about being appropriate or what other people may say or think.

We were not meant to be this rigid, this repressed and afraid of living the life we have been given. We have to find away to relax, enjoy life and have fun, to stop taking ourselves and everything so seriously so that we can see the true beauty of life. Many of us live with guilt and shame that has been placed on us by others or ourselves that keep us from moving forward and enjoying life. We have to let that go. We have to get out and enjoy life, experience life so that we can live a full life in touch with our whole self.

Sure there will be mistakes we make, lessons learned, but those will only serve to help us discover our boundaries and learn discipline, but for us to discover those parts of ourselves we have to loosen up, stop punishing ourselves and allowing others to punish us.

Life is meant to be lived, to be fully experienced, not to be so inhibited and rigid that we are just going through the day to day motions until the day we die.

Today, do something different, step out side of your comfort zone, of the boundaries that have been set for you by yourself and others. Live life and trust yourself that you won’t fall off the deep in, but will discover what life was meant to be. Start today and hopefully you and I both will continue to make really enjoying life and having fun with less inhabitions and fear, an essential part of our existence.

Popular Psychology

Mental Illness And Mental Retardation Are Not The Same Thing

by Torey C. Richards, LMHC8 Comments on Mental Illness And Mental Retardation Are Not The Same Thing

Recently I read an online article from XXL magazine entitled 25 Lyrics Referencing Mental Illness. The article was written in response to Hip Hop artist J. Cole issuing a public apology last week after he used the words retarded and autistic in one of his newly released songs.

J. Cole said in his apology letter that he regretted using those words and admitted that there is a recent trend of Hip Hop artist using offensive words and language and then feeling pressured to apologize. He admitted that part of him resents that because he views music like comedy and that it is supposed to “ruffle feathers at times” which to me means that his apology isn’t sincere and he knows nothing about the stigma, issues and plight of those with mental retardation and mental illness.

Besides those comments, what really bothered me was the title of the article, “25 Lyrics Referencing Mental Illness”, yet all 25 examples they gave mentioned the words “retarded” or “retard” in some way, which in itself is offense, but I was more offended that the person or persons that wrote this article didn’t take five minutes to do a Google search and learn that mental retardation and mental illness are not the same thing.

A person can be mentally retarded and not mentally ill, or mentally ill, but not mentally retarded OR both mentally ill and mentally retarded, but mental retardation and mental illness are no where near the same thing.

In short, the difference is that mental illness typically develops in an otherwise healthy person, such as depression, anxiety and schizophrenia. Some forms of mental illness may look like mental retardation, such as autism and other pervasive developmental disorders, but in those cases children usually start off developmentally normal and then regress or stop progressing mentally and/or physically.

Mental retardation, mostly called developmentally delayed today, on the other hand is usually a congenital defect where the mental, motor and other life skills of the person are somehow kept from fully developing. Mental retardation is usually confirmed by an IQ test, where mental illness is not. You can also develop mental retardation as the result of a traumatic brain injury and we will explore some of that in a later post.

Also, a major difference between mental retardation and mental illness is that, for the most part, mental illness can be treated and even cured through medication and therapy while mental retardation can’t.

As a licensed mental health counselor, I can put someone in involuntary hospitalization if they are acting out (harm to self, others, self-neglect) due to a mental illness, but not if it is due to mental retardation or a developmental disability. Legally there is a difference.

If you are going to write an article talking about the derogatory use of the words “retard” and “retarded” then entitle it “25 Lyrics That Reference Mental Retardation”.

It’s hard enough for people with a mental illness to find the courage to ask for help, but when they have to fear that people will start calling them “retarded”, it only makes finding the courage tougher.

Writing an article like this just confuses people, places stigma on people who already have enough stigma to deal with and doesn’t do anything to further the cause of making everyone aware of being sensitive in the way we treat and refer to our fellow humans.

Popular Psychology, Therapist are Humans Too

Working Around Your Abyss

by Torey C. Richards, LMHC4 Comments on Working Around Your Abyss

SONY DSCI’m always amazed at the lengths some people will go through to hide their pain. All of us have pain, disappointments, regrets, wounds, and parts of us we wish we could hide forever, but many times those very issues are the things we need to address in order to move on and live truly fulfilled and happy lives.

The other night I was watching Beyond Scared Straight on A&E and there was a kid on there whose father committed suicide when he was younger and it looked like the kid had never really talked to anyone about it or dealt with it in any sort of healthy way. Instead he turned to drugs, violence and other petty criminal behaviors as a way of acting out and dealing with what I believe must be anger towards his dad coupled with immense depression.

Most people would look at this kid and see a juvenile delinquent, but all I saw was a kid crying out for someone to see past the walls he had erected around his pain and help him navigate his way around it.

This young kid wasn’t unlike many of the high school kids I dealt with that teachers thought were just bad apples, but they were really acting out because of the pain they were holding on to, such as coming from poverty stricken, sometimes violent and unstable broken homes. Especially the boys who would hold on to their pain so tight, not wanting to show any weaknesses, and yet the pain was literally destroying them by causing them to constantly get in their own way by fighting, failing out of school or getting involved in illegal activities that were sure to lead to incarceration.

We all have stuff. We all have issues. That is something I say all the time when people open up to me, no matter if they are clients or friends. I always encourage talking about those pains because I believe that talking about them, even just a little bit, helps ease some of the tension, stigma, shame, and fear people attach to their pain.

While some people try drastic measures to consciously or unconsciously hide from, ignore, deny or cover up their pain (sex, drugs, alcohol, cutting, eating disorders, continued bad relationships, etc.), some people are so absorbed in their pain that can’t even enjoy moments of happiness when they happen. They can’t see anything except for their pain. They live in constant depression, anxiety, suspicion, and pessimism.

It may be something that happened a long time ago, yet they are never living in the moment, they are constantly living in the past and their pain. They are constantly unconsciously telling themselves stories which for the most part are untrue. Stories about themselves, their pain and their lives. Stories that hold them hostage to turmoil and they will hold on to those stories with a death grip even in the face of evidence that their stories are at least partially untrue.

The stories we tell ourselves include things such as, “My dad left because I was a bad kid”, or “My husband cheated because I wasn’t enough for him” and “I fail at everything I try”. The list goes on and on, but you can imagine how someone who is telling themselves these stories will live their lives in the present and future if they continue to believe these stories about themselves.

They will hold on to those stories, sometimes because it is the only story that they know and it’s much easier to believe in the story that you know than to try to create a better story where there may be unexpected surprises even if some of the surprises include very pleasant ones.

One of my favorite books is entitled The Inner Voice of Love: A Journey Through Anguish To Freedom by Henri Nouwen. It was given to me as a gift several years ago and I have since given it away, brought it again and given it away again no less than eight times.

The first passage in that book is called Work Around Your Abyss and it says:

There is a deep hole in your being, like an abyss. You
will never succeed in filling that hole, because your
needs are inexhaustible. You have to work around it
so that gradually the abyss closes.
Since the hole is so enormous and your anguish
so deep, you will always be tempted to flee from it.
There are two extremes to avoid: being completely
absorbed in your pain and being distracted by so
many things that you stay far away from the wound
you want to heal.

When I first read that passage about six years ago, I almost cried because I felt like it was talking directly to me. I was holding on to a lot of pain and not doing anything about it. Pain about my fathers death, pain about our relationship, pain about the romantic relationship I was in and fear of not being completely loved and fear of failure.

Holding on to and not addressing those pains was leading to anxiety, depression, low self-esteem and agitation. It was until I read this passage that I started to address and work around my abyss which slowly, but surely started to close and this passage is probably the #1 reason I have shared this book so many times with people who have shared some of their pain with me.

All of us have issues, or what I like to call “stuff”, but it doesn’t have to define us and we don’t have to wear it like a scarlet letter nor pretend like it’s not there. We define ourselves and our situations, our situations do not define us. Let’s all make a commitment to start working around our abyss so that we can start living fully and completely, the way we were all meant to live.

Popular Psychology

Bipolar Disorder: A Snap Shot Through A Clients’ Eyes

by Torey C. Richards, LMHC2 Comments on Bipolar Disorder: A Snap Shot Through A Clients’ Eyes

The other day I was privileged to work with a client who had been battling bipolar disorder for over 30 years. This remarkable woman, we’ll call her Jane, first started experiencing symptoms of bipolar disorder at the age of 17.

In high school Jane was popular and on her way to be the school valedictorian, and then suddenly she was struck with a deep, deep depression. She describes that depression as feeling like someone had taken a dark veil and wrapped it all around her. It was suffocating.

During this depression Jane slept and ate as much as possible, gaining a large amount of weight. Her father, whom she lived with and was very close to, had no idea how to handle this situation. Instead of getting her help, he let her wade through this depression which she eventually came out of and went on to graduate from high school despite having a very rough year.

Then she started college, and the other side of bipolar disorder showed up, mania. She was extremely hyper, unfocused, partying all the time, exhausting her friends and boyfriend who eventually broke up with her and she quickly failed out of college.

Her father, still confused about what was going on with his daughter and maybe in denial or frustration, sent her to live with relatives on the other side of the country, telling her to get herself together.

By the time Jane was relocated with other family members, the depression was back and so was the binging and the weight gain. Jane reported that she slept as much as possible to try to avoid the intensely deep depression.

The mania and depressive episodes continued and eventually Jane left her family, ended up living on the street abusing drugs and alcohol like so many people who have a mental illness, but feel misunderstood do.

Eventually she was arrested and later hospitalized where she was diagnosed with bipolar disorder and put on Lithium, which she still takes to this day.

After she got treatment for her disorder, Jane was able to be her true self again. As she describes it, “Lithium allows me to be me”. She became fully functioning, got married, had children and obtained a job making six figures.

However, eventually her husband and her started having marital problems and she felt as if she had lost the bark she used to have when she wasn’t on lithium and was in one of her manic states. She felt as if the lithium was dulling her ability to stand up for herself so she stopped taking it.

In a short matter of time she fell back into a manic state which caused her to drive halfway across the country where she was eventually hospitalized after she was found wandering the streets telling people she was Jesus and they should follow her.

She was hospitalized and put back on Lithium, but by then she had lost her husband. Now however, she knows that bipolar disorder is something that she is going to have to live with, deal with and respect her whole life.

Now she doesn’t have a six figure job, or a husband, but she has her life back and she goes around speaking to groups about bipolar disorder in hopes to help get rid of the stigma of mental illness through recognition and education about mental illness.

There is a lot of stigma that goes with mental illness which causes those who are affected with it to refuse to talk about it and get help, and family members and friends to live in denial, refusal or misunderstanding about it.

Jane is helping people talk about mental illness so that someone doesn’t have to go through the things she went through before finally getting help.

She is a remarkable and strong person like most people who battle a mental disorder are once given the tools and support they need.

Popular Psychology

Daniel Sommers: A Soldiers Losing Struggle With PTSD And Depression

by Torey C. Richards, LMHC4 Comments on Daniel Sommers: A Soldiers Losing Struggle With PTSD And Depression

istock_000011501105small-eda6b80f8b0e6fb04724b38c94926b4e798fe269-s6-c30***Warning… this post may contain language that can be a trigger for depressed and/or suicidal individuals***

Recently I read about and researched the suicide of Daniel Sommers, an Iraq war veteran who was diagnosed with post traumatic stress disorder (PTSD), Gulf War Syndrome, fibromyalgia, and other medical conditions after his service in the armed forces in 2007.

Last month he committed suicide and his suicide letter was posted across the internet by his family, hoping to draw attention to the poor treatment of veterans by the United States Office of Veteran Affairs (VA).

While Daniel Sommers sought treatment through a variety of modalities including music, medication, and traditional therapy, nothing was enough to alleviate the physical and mental pain he felt and ultimately he took his own life.

Before I even started researching for this post, I was already researching the increase in young veterans committing suicide and was preparing to write a post about that, but when I read Daniel Sommers suicide letter, I felt like it gave a chilling insight into the mind of someone struggling with PTSD and depression.

“My body has become nothing but a cage, a source of pain and constant problems. The illness I have has caused me pain that not even the strongest medicines could dull, and there is no cure,”  Daniel wrote in his final letter. Those words echo so much of what I hear when I have worked with people suffering from diseases such as fibromyalgia, lupus and even undiagnosed problems that they are told are all in their head.

“All day, every day a screaming agony in every nerve ending in my body. It is nothing short of torture. My mind is a wasteland, filled with visions of incredible horror, unceasing depression, and crippling anxiety.” 

It’s not often that we get to see the last words and thoughts of someone who feels like the only solution is suicide. Being able to read Daniel’s words and analyze them, not only gives us great insight into the way he was thinking, but it can potentially help us help others who are thinking about ending their lives.

I have a book called Psychotherapy with Suicidal People and it is filled with suicide letters from people who ended their lives,  including some famous individuals. At some points it was one of the most depressing books I have ever read, but the amount of insight these letters give to us trying to help others is invaluable.

While the military and other non-profit support groups have many resources aimed at helping veterans with PTSD, Daniel Sommers family feels like the military failed their son and is failing others who have and are currently serving our country.

In February, the VA released findings from a study that said that 22 veterans commit suicide everyday and that 325 committed suicide last year. Those numbers are astonishing. If we were losing 22 children to shootings everyday, something drastic would be done.

Those numbers tell me that things could be better when it comes to the way we deal with and treat veterans dealing with PTSD and depression and some changes are coming.

In August, President Obama signed an order to increase veterans access to mental health services and the VA hired 1,600 mental health professionals while also adding more telephone and online help for veterans. Help for veterans is better than it’s ever been, but it’s far from perfect and too many people like Daniel Sommers are falling through the cracks.

As much pain as Daniel Sommers was going through, suicide is never the answer and the bad thing about his suicide letter going viral is that others suffering from depression and mental anguish may see this as verification that suicide brings about peace, but suicide is a permanent solution to what are usually temporary problems.

If you would like to read  Daniel Sommers suicide letter just click on the link. I didn’t want to post it because it could serve as a trigger for those already suffering with suicidal ideations. This is definitely a tragedy, but just think, there are 22 tragedies like this occurring everyday with just our veterans alone, not to mention our civilian population where the Center for Disease Control estimates 105 people commit suicide everyday.

Popular Psychology

Setting Up A Coping Skills Toolbox

by Torey C. Richards, LMHC6 Comments on Setting Up A Coping Skills Toolbox
My Journal
My Journal

Today I read a sign that said Sometimes you’re the statue, sometimes you’re the pigeon. It served as a good reminder that not everyday will be a good day.

It’s helpful that in anticipation of those not so good days that we have a set of healthy coping skills easily at our disposal, a “toolbox” if you will.

What are coping skills?

Coping skills are basically behaviors that we have developed to deal with times of distress. Some of those behaviors are positive (i.e., exercising) while others are negative (i.e., smoking). Positive coping skills allow us to deal with life stressors in a healthy way while negative coping skills generally make us feel better temporarily, and then either make us feel worse or lead to bad consequences.

People in recovery have probably heard of a coping toolbox before, it’s something that we usually have them work on in anticipation of relapses, temptations and set backs. I am not just talking about recovery from drugs or alcohol, but recovery from a mental illness, codependency or whatever it is you are trying to overcome.

Even if you aren’t in any form of recovery, having a coping skills toolbox can prove to be an invaluable asset when you have to face those not so good days.

Naturally, we all have coping skills we have developed over the years. Some we are conscious of and some we are not. Many of our coping skills are unhealthy or  ineffective. People who use substances, cut themselves, etc., are all using coping skills that are unhealthy.

The trick is to develop healthy coping skills that we are conscious of so that we can use them when we are having a bad day or feel ourselves headed in that direction. People who have a toolbox that is filled with positive coping skills are better prepared to deal with life stressors.

Because each person is different, one persons coping skills may not work for everyone, but it is useful to try different healthy coping skills to see what does work for you and to put those into your “toolbox” so that you can have a collection of visual or written cues to help you when you are having one of those days where you feel more like the statue than the pigeon.

Positive coping skills are a great way to reduce anxiety and depression and bring back a sense of balance and peace during times of distress.

It’s good to think about and start putting together your toolbox when you are having a good day, before a stressful event happens when you still have the energy and creativity. It’s like putting together a hurricane survival kit (for those of us here in Florida), you don’t wait until a hurricane is here to put together a survival kit, you do it before a storm even develops so that when the hurricane is knocking on your door, your kit is already prepared.

Here are some of the coping skills in my toolbox:

  • Journaling– I love keeping a journal as a way to express my thoughts and feelings, especially when I have a difficult time figuring them out and when I feel like I can’t talk to anyone else about them.
  • Creative writing– sometimes it’s helpful for me to put some of the distress I am going through into fictional characters or situations that may mirror mine. It helps to sometimes work them out in a fictional setting before applying them to my real world or just to vent and play things out without the real risk of harm.
  • Drawing/sketching– art therapy is a great way to release tension or explose your thoughts and emotions. Sometimes I just take a scratch sheet of paper and sketch, nothing in particular, but it helps ease my mind.
  • Exercising– I love to workout, but when I am stressed, working out becomes therapeutic. Sometimes I think it is the only way I have remained sane for so long 🙂 .
  • Meditation– sometimes I just sit steal and don’t try to think, feel or solve anything. Amazingly, sometimes just sitting still and doing nothing for five minutes resolves multiple internal conflicts I was having.
  • Mindfulness– focusing on the here and now often takes away angst I am feeling about the past and future. Just allowing myself to be here and reminding myself that I am exactly where I am supposed to be, allows me to release built up tension.
  • Distraction– sometimes I allow myself to just “change the channel”, virtually taking a mental break from whatever is bothering me. I may play a video game, read a book, call a friend, anything and often that distraction is enough to either allow those bad feelings/thoughts to pass or to put them in better prospective.

This is definitely not a definitive list, it’s just some of the tools I use in my toolbox. I know other people have included music, knitting and yoga in their toolboxes. What are you going to put in your coping skills toolbox?

Therapist are Humans Too

Change And Inertia: Embarking On A New Adventure

by Torey C. Richards, LMHC2 Comments on Change And Inertia: Embarking On A New Adventure

6a00d8341d537753ef00e55133a7c08833-800wiI hate change, which I know is probably strange for me to say because during my therapy sessions I do a lot of what is called change talk, which is talking about and encouraging change. I generally consider myself to be an agent of change as I guide my clients through the stages of change, but I myself have always had issues with change. I don’t like it.

Some people love change and I always admire those people. They love new adventures, they adapt quickly, and never seem to get stuck in a rut or dead end job. They seem to just be wired differently and indeed, the ease to which people accept or don’t accept change is a personality trait known as the Openness trait and some people are naturally more open than others to change.

My fear of change over the years has cost me a lot. It has kept me at jobs I should have moved on from for far too long and in relationships I should have left for far too long. It has also kept me from experiencing many pleasures and probably some pains and failures, otherwise known as learning experiences and opportunities to grow.

I, like a lot of people, like being comfortable, playing it safe, even when that inertia isn’t all that great and sometimes downright unpleasant. There’s a popular quote by a late, great female therapist, I couldn’t find it or her name, but it basically says that we prefer the familiar negative to the potential unfamiliar positive, except of course she said it more beautifully.

And this tends to be true, at least for me and the majority of my clients who struggle to make changes in their thinking and interpersonal lives because they are afraid of what the new change will bring, good or bad, but they know exactly what the old thinking and behavior will continue to bring them, both good and bad. This is one of many reasons people resist change.

This is why I think I was so successful at helping people make changes they found difficult to make, because I understood their ambivalence towards change, their desire to both want to change and not want to change at the same time because I’ve experienced it so many times myself, even in ways that bordered being neurotic.

It’s easier to stay the same. Inertia is much easier than movement, especially when that movement has to be sustained, yet inertia robs us of so many experiences, opportunity and growth. A fellow therapist recently old me that if you are comfortable, then you are not growing. You should always be challenging yourself.

It’s that comfort zone I try to push my clients out of because sometimes you have to become a little uncomfortable to truly grow and realize your full potential and the same applies to me.

Some of you who follow my blog may know that the grant that pays for me to serve the students at the inner-city school I work at is coming to an end this Friday. The school has been working really hard to find funding to keep me and they may be close to working something out, but I couldn’t count on that to come through so reluctantly I started looking for another job.

Well an opportunity came up for me to apply for a job as a supervisor at the mental hospital I used to work at fresh out of grad school as a supervisor over the crisis unit I used to work at. I loved working in the mental hospital, I enjoyed dealing with people in various stages of a crisis from emotional and mental break downs to substance withdrawals.

This opportunity would force me to grow, push me out of my comfort zone, pay better and definitely be an upward climb in my professional career, so I applied for the job and got the news Friday that I got it. I should be excited right? But remember, I don’t like change and I do love working at the inner-city school I currently work at even though I potentially won’t be there next school year anyway because of funding.

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One of my first students and myself.

I love working with the teenagers I work with, helping mold young lives and by taking this job at the mental hospital, I would miss that although in my private practice I would still see a very small number of teenagers. Although I would be taking a pay cut to stay at the school, potentially not have a job this year or next year AND still be stagnant career wise, I seriously thought about turning down the supervisor job to stay where I was comfortable, in a place that would require no effort (inertia) although I know I would love doing my job (compared to the unknown level of satisfaction of a new job).

I’ve had similar opportunities twice in the past two years to make more money and move up professionally and both times I turned it down to stay comfortable. Of course I said I did it because the kids need me, and while I felt like that was true, I also know that a large reason I stayed was fear of change.

Now however, I am pushing myself into change just as I talk to my clients about pushing themselves out of their comfort zones.

It’s with a heavy heart that I took this new job, something I should be extremely happy I got because the chances seemed so slim when I first applied and went through two interviews. After all, I have no real supervisor experience, but I have experience working in a crisis unit and my love and dedication to the mental health field and those who suffer from mental illness is unparalleled.

And it’s with a heavier heart that I have to tell the school tomorrow that I will not be returning for another school year. It’s a tough decision and one I made ultimately not out of where the money was, or where I felt most comfortable, but where I needed to be for both professional and personal growth.

I am pretty sure it won’t feel as rewarding and life changing as working with the high school students I work with, but I think it will allow me to serve people in another way while learning more about myself and the mental health system altogether.

My passion will always be teens and adolescences, and I’ll continue to write a lot about issues that effect that population, but I am sure that naturally I’ll write more and more about issues and situations I encounter working in the mental hospital.

So while I am still anxious and uncomfortable  I’m pushing myself towards this change, trying to welcome it and all of the new possibilities that come along with change. After all, how can I promote change in others if I am unwilling to go through the uncomfortableness of change myself?

Popular Psychology

The Trayvon Martin Tragedy And Psychology, Part Three: Cultural Stereotypes

by Torey C. Richards, LMHC1 Comment on The Trayvon Martin Tragedy And Psychology, Part Three: Cultural Stereotypes

students_112210-thumb-640xauto-1605In part two of this three part post, we discussed how psychological research suggests that people who have a gun themselves are more likely to assume that other people also have guns, even when they don’t.

We have to wonder if this played a role the night when Mr. Zimmerman saw Trayvon Martin, who was wearing a hoodie and likely carrying the items he had (skittles and a can of ice tea) in the pockets of his hoodie.

Could, based on this research, Mr. Zimmerman think that the probability of Trayvon being armed was very likely which may have been another reason he was more willing to shoot?

In another research done by psychologist Joshua Correll, groups of college students were placed in a simulated situation where images were flashed across the screen, similar to the research mentioned above, instead these college students were asked to either shoot or not shoot the individuals that flashed across their screen depending on if they were armed or not, a situation known as Police Officer’s Dilemma. 

Some of the targets that flashed across the screen were holding an aluminum can, a wallet or a cell phone for instance. Participants who choose correctly to shoot an armed suspect were rewarded 10 ponts, if they correctly didn’t shoot an unarmed suspect they received 5 points. Shooting an unarmed person deducted 20 points and not shooting an armed suspect was deducted the most points, 40, because in reality that could mean paying the ultimate penalty of death.

As each target flashed across the screen, participants were asked to decide as quick as possible to shoot or not so shoot by pressing “shoot” or “don’t shoot” buttons. What the participants didn’t know was that some of the targets would be White and some Black.

Would the color of the suspects skin change the likelihood of shooting an unarmed suspect?

Over the course of four studies, researchers found what they termed shooter bias. Participants were quicker to correctly shoot an armed suspect if he was Black and to correctly not shoot an unarmed suspect if he was White. However, the alarming and sad discovery was that participants were consistently more likely to shoot an unarmed suspect if he was Black.

Why is this? Is this because those participants were racists who believed in the negative stereotypes of Black people being more dangerous, aggressive and likely to be armed? If this is the case, then participants who considered themselves to not be racist, to be fair and equal to all people, would have lower incidents in the research of shooting unarmed Black targets, but that wasn’t the case. Across the board, regardless of the level of racism, the same results could be predicted.

Outright levels of racism didn’t matter, but what did matter was- the participants’ level of awareness that there is prejudice towards Black people in American society, even if the participant adamantly did not support those stereotypes. 

What does that mean? It means that simply being aware that there are cultural stereotypes and prejudice towards a group, even if you personally do not believe and disagree with them, makes it more likely that in a split-second decision in an uncertain conditions, you are more likely to make a biased mistake such as shooting an unarmed, non-threatening person. This bias is likely to be depended on the person race, ethnicity, age, sex, etc.

This doesn’t mean that you are racist. I speak a lot in my group work about how we have all been brainwashed to various degrees by society and most of us have been brainwashed to believe that Black men are armed and dangerous. Even if you don’t believe this to be true, under uncertain conditions where you have to make a split- second decision, those subconscious thoughts come roaring into your consciousness and may make you respond irrationally.

We all live in a culture that embraces certain stereotypes and you don’t even have be aware of it, or think that it effects you for it to become imbedded into your cultural knowledge base. Even without you knowing, they will impact the way you interact, think and behave, sometimes in ways that are shocking.

In the article I wrote about some Black females wanting to have light skinned babies, I talked about the Clark Doll Test. This is another form of brainwashing where without even knowing it, little Black girls had been taught through social cues that Black= ugly and stupid while White= beautiful and smart. No one “taught” them this, it was ingrained into their cultural knowledge base by society.

By the way, when Black participants were given the same test, to shoot or not shoot, they were just as likely to shoot an unarmed Black person as White participants were. Cultural stereotypes affect all of us.

Cultural stereotypes can become automatically activated and influence our behavior, even without us knowing that is what is happening. Most of the participants in the study for instance would have probably been angry and disagree if it was suggested that the race of the target played a role in their decision to shoot or not to shoot, even when faced with the evidence.

Is Mr. Zimmerman a racist? Again, I can not say, but I do believe race played a role in this. However, I don’t think racism alone explains what happened and it is more complex. The fact that Mr. Zimmerman was carrying a gun of course played a role in this tragedy and definitely cultural stereotypes played a major role.

I think this tragedy definitely should open up conversation about many issues including the consequences we and our children have to deal with, growing up in a culturally stereotypical and racist society that affects all of us, even when we don’t realize it.