I got my second email this morning from The Washington Post about how to cope with the mental challenges brought by our time in history. There is a lot of stuff there, but one thing I know from my own life is right on:
“…lots of small practices can help you move forward and recover a sense of time … Alvord (clinical psychologist) said, you accept what’s out of your control and look for what’s in your control, even if it’s as small as taking a walk.”
I think I learned as a little kid that if I just take a walk (bike ride, run) things will improve, whatever things are. There was another good thing in this morning’s email regarding mental habits that deepen peoples’ depression and feelings of hopelessness:
- The “I can’t” habit. You automatically decide you can’t meet a new challenge. You give up before even trying.
- The catastrophizing habit. You see disaster everywhere, and fall into what ifs. You spend a lot of energy panicking.
- The all-or-nothing habit. If something doesn’t go just one way, it’s wrong. You’re irritated with yourself and others.
These are countered with challenge questions:
- The “I can’t” habit: “What is the evidence that I can’t do it?”
- The catastrophizing habit: “What are five other things more likely to happen?”
- The all-or-nothing habit: “What are some possibilities that fall between the extremes?”
Today’s newsletter thing was great — I guess I’m a fan of behavioral psychology which this whole thing illustrates. When I was having counseling myself, that was my therapist’s approach. She was perfect for me because I’m one of those, “That’s all very interesting, but what do I DO???” kind of people. Deep down I believe that we are what we do, the culmination of our choices and actions. I just wanted to make choices that worked. I wasn’t trying to expunge any deeply buried demons or get to the bottom of anything. I knew that dark icky stuff wasn’t going away. I wanted to learn how to live with it.
Still…I dunno. I think “sinking spells” are a normal part of life in any moment, “normal” or whatever this is. Maybe it’s all how we feel about our sinking spells, how well we’re able to ride them out and move forward. Some time ago — when I was still teaching Business Communication — I had an epiphany about the word “positive.” The text book talked about “good news” and “bad news” messages. Simply good news is what the audience wants to read/hear and bad news what the audience doesn’t want to read/hear.
It was challenging for my students to get that simple point, that good or bad depended on the audience’ desires, not theirs. A good news message started out with good news, ‘Yay! You get a refund!” a bad news message started with goodwill, an acknowledgement of the humanity of the audience, “We appreciate your business” or “Thank you for your inquiry” — something like that. Students had this idea of “justice” (“They want something they can’t have! They read the signs! Off with their heads!”) so it was challenging to teach this. Shouldn’t have been, but it was there I learned that we can’t take empathy for granted. Some people need to be taught.
The closing of both types of messages was supposed to be positive, and positive meant something that pointed to a future relationship. Positive didn’t mean up-beat or cheery, but something that pointed to a future that was better than the present, essentially the “light at the end of the tunnel.” In a business message like those my students were learning it might be, “Here’s a coupon for 10% off a future purchase” or “We hope to do business with you in the future.” Basically saying, “This, too, shall pass.”
Featured photo: For various reasons, I had a bad day yesterday. At one point, I started to cry. Teddy and Bear were very worried and Bear stayed worried (as is her nature) until I went to bed. The photo is Bear taking care of me in the evening. She can’t make me soup when I’m sick, drive me to the doc if I’m hurt, or offer any other concrete help, but when it comes to moral support, faith and affection, it’s pretty hard to beat a livestock guardian dog.