The Four Horseman and Their Antidotes…The Secret to Managing Relationship Conflict

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The Gottman Institute studies relationships and looks for evidenced based signs of what works, and what doesn’t. They use the metaphor of the “four horsemen of the apocalypse” to describe four dynamics that can predict the end of a romantic relationship. Luckily, they have also discovered the “antidotes” that can change these unhealthy dynamics.

Criticism

Attacking someone’s personality or character, usually with some level of blame. Often “you” statements – “You should have done the laundry by now, you know I wanted to go out later!”

Antidote: Complaining – Expressing anger or disagreement about a specific behavior. Often uses “I” statements – “I wanted the laundry to be finished by now so I could get out before everything closes.” Complaining does not involve blame or get personal.

Next time, try: Instead of criticizing the other person, tell them what you would like them to do instead.

Defensiveness

Avoiding any responsibility for partner’s complaints. This can look like denying responsibility, making excuses, disagreeing with negative mind-reading, cross-complaining, “yes-but”-ing, repeating yourself, whining.

Antidote: Taking responsibility for some part of the problem.

Next time, try: Considering if there any part of the other person’s complaint that makes some sense to you. If so, say, “I can see what you’re saying about (this part).” See how that changes the conversation.

Contempt

The intention here is to insult and psychologically abuse the other person. This happens when the relationship feels so negative, that one partner has difficulty identifying anything positive about the other. It can include insults and name-calling, hostile humor, and mockery. It is also visible in body language and facial expressions. Contempt in communication between partners is a strong predictor of divorce.

Antidote: Culture of appreciation – focus on what you admire about the other person.

Next time, try: Noticing when you are expressing contempt and stopping yourself immediately. There are also exercises that you can do to remember and rekindle the things you admire or appreciate about the other person, which will start to shift the habit of expressing contempt.

Stonewalling

Habitual disengagement during conflict.

Antidote: Self-soothing—Monitor your emotional arousal during arguments; take breaks and do something to calm down. Find a way to stay engaged in the discussion, even if it means taking a break.

Next time, try: Catching yourself when you are starting to get emotionally overwhelmed during a conflict. Let the other person know you are going to take a break, but will return to finish the discussion when you are more calm. It generally takes about 20 minutes to calm down from “emotional flooding

We can help improve your relationship.

Hillary Counseling offers couples therapy and online therapy services to help you gain tools to strengthen your relationship, rebuild your connection, and restore the joy you both once felt.

Contact us to schedule a complimentary 15-minute consultation! →

 

Article summarized from the Gottman Institute Research.

Being Thankful in an Age of Anxiety

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This Thanksgiving feels different to a lot of people. They are glued to the news, concerned about the state of the world, watching or participating in demonstrations and rallies, not sure how to speak to their children about war, and seeing cracks in friendships because of opposing opinions about global events. Anxiety about Israel and Hamas, Russia and Ukraine, Israel and Hezbollah, America and Iran, gun violence, political polarization… the list goes on and on. There are fears for the present and trepidation about the future.

Individuals vary in how they react to anxiety. Some bury their heads in their sand and ignore the rumbling sense of anxiety that seems to permeate society or that lies beneath their exterior. Others are in a hyper-alert state and can’t get enough of the latest, up-to-the-minute news reports and social media feeds.

At a time when people get their news from sources that accentuate their own beliefs and communicate in an echo chamber, emotions become even more intensified. Because of 24/7 media, the international, the interpersonal, and intra-psychic have all converged in a way that we may never have seen before. This tests the metal in each of us.

As Benjamin Franklin said, out of adversity comes opportunity. Our age of anxiety presents us with what can be considered a Zen challenge. Can we maintain calm and experience gratitude at a time when we are tense, worried, and, perhaps, feeling a bit pessimistic? Like anything else, relaxation and calm take a bit of work.

Steps for Easing Your Anxiety

Here are suggestions for easing your anxiety and fostering your appreciation for the blessings in your life:

1. Modulate what you are being exposed to. Staying tuned to news all day is a recipe for agita. Give yourself breaks. Some people can’t help but starting and ending their day with updates on the news, but try to limit your exposure.

2. Practice loving-kindness and self-compassion. This frequently means relieving oneself of guilt for things not done to your satisfaction or just generally feeling anxious. Try to do this for five or ten minutes. Holding on to moments when you are not consumed with negativity is invaluable.

3. Exercise. Whether you run, practice yoga, or do any other type of physical movement, it will help clear your head and access positive energy.

4. Take a couple of moments during the day to count your blessings—including the people in your life and the good fortune from which you’ve benefitted. Take nothing for granted. Taking things for granted only robs you of the fruits of your labor. (If you don’t think you have good things in your life, chances are this is a distortion from being depressed. Don’t ignore this sign. Seek help.)

5. Meditate. Posture, relaxation, breathing, and focus calms one’s body and mind.

6. Surround yourself with people who nourish you. Think about the effect that others have on you and, to the best of your ability, spend time with those who exude positive vibes. It can be just a phone call; it needn’t involve spending a weekend together.

7. If it’s within your spiritual outlook, pray for goodness in the world, for those you love, and for yourself.

If you’re looking for more guidance…We can help.

Hillary Counseling offers individual psychotherapy and online psychotherapy services for anxiety treatment, including Cognitive Behavioral Therapy (CBT), Dialectical Behavioral Therapy (DBT) and EMDR.

 

Contact us to schedule a complimentary 15-minute consultation! →

Written by: Samuel L. Pauker, M.D

TMJ4 News: Gallery Night Interview

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It’s the Monday after Gallery Night weekend and the Hillary Counseling team had a blast. We were lucky enough to be interviewed by TMJ4 news, who kicked off Gallery Night at the HC office.

https://www.tmj4.com/news/community-voices/milwaukees-vast-creative-culture-on-display-during-gallery-night-mke

It’s clear that the therapeutic potential of art is vast and applicable to individuals of all age groups. The notion that art can improve mental well-being is something many people intuitively understand but can lose sight of — especially if we have become disconnected from the dancing, creative writing, drawing and singing we used to enjoy as children.

But there’s a “really robust body of evidence” that suggests that art, as well as creating art and activities like attending a concert or visiting a museum, can benefit mental health. Here are a few simple ways to elevate your mood with the arts.

Try the three-drawing technique

Dr. James S. Gordon, a psychiatrist and the founder of The Center for Mind-Body Medicine, pioneered something called the “three drawing technique.” It is featured in the new book “Your Brain on Art: How the Arts Transform Us.”

“In my experience, art like this goes beyond words in helping us to understand what’s going on with ourselves and to understand what we should do with it,” Dr. Gordon says in the book. You don’t need to be good at drawing — stick figures are OK.

Start by quickly drawing yourself; don’t overthink it. The second drawing should show you with your biggest problem. The third drawing should show you after your problem has been solved.

This exercise is meant to encourage self-discovery and help give people agency in their own healing — and you can do it with or without a therapist, said Susan Magsamen, an assistant professor of neurology at the Johns Hopkins University School of Medicine and a co-author of the book.

Color something intricate

If you are one of the many people who have turned to adult coloring books, it may not come as a surprise that research suggests this activity can help ease anxiety.

Coloring within the lines — of an intricate pattern, for example — appears to be especially effective. One study, that evaluated college students, and another that assessed older adults, found that spending 20 minutes coloring a mandala (a complex geometric design) was more helpful in reducing anxiety than free-form coloring for the same length of time.

Susan Albers, a clinical psychologist at the Cleveland Clinic and the author of “50 Ways to Soothe Yourself Without Food,” described coloring as a “mini-mental vacation.” When we focus on the texture of the paper and choose the colors that please us, it becomes easier to tune out distractions and stay in the moment, she said. “It’s a great form of meditation for people who hate meditation.”

Listening to music, playing an instrument or singing can all be beneficial. A 2022 study, for example, surveyed more than 650 people in four age groups and asked them to rank the artistic activities that helped them “feel better” during the 2020 pandemic lockdowns. The youngest participants, ages 18 to 24, overwhelmingly rated musical activities as most effective. Across all age groups, “singing” was ranked among the top activities.

Other studies have found that singing reduces levels of cortisol, a hormone that the body releases when it is under stress. As one example, mothers who had recently given birth and regularly sang to their babies had less anxiety.

Music can be effective at reducing stress because things like rhythm and repetitive lyrics and chords engage multiple regions of the brain.

Looking for more on art and mental health? Reach out to schedule a complimentary 15-minute consultation with one of our Milwaukee Therapists. →

Assuming Positive Intentions In Your Relationship

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“Happiness is a conscious choice, not an automatic response.” ~Mildred Barthel

I used to think he was out to get me. The man of my dreams was continually plotting to undermine my happiness in countless ways, all for some mysterious reason I couldn’t comprehend.

“Can you give me a ride to work today?” He missed his shuttle on the morning I had my first speech, a forty-five-minute drive in the opposite direction. He obviously didn’t want me to succeed in my career.

“Are you wearing that tonight?” Oh great, just before we go out to meet friends for dinner he wanted to throw off my confidence in how I looked. Did he think I was getting fat?

“Can you come help me with this?” Couldn’t he see that I was in the middle of a relaxing Saturday morning, my first bit of sanity after a very stressful week? He must not care if I got any down time, though you could bet he’d be sitting on the couch watching golf all afternoon.

A lot of my time was spent stewing, working over these scenarios and replaying them in my mind. Overthinking was my specialty, my calling card in life. I prided myself on seeing things other people missed, reading between the lines to get to the “real” meaning.

These little bits of drama took a lot of mental effort for me to concoct, but after a while I became really good at them. I could summon up a motive from his every glance or change of tone, sometimes simply from thin air.

Nevermind that I still considered him my dream man, just one with the not-so-adorable quirk of trying to undermine happiness.

What did that say about me?

Like most of my uncomfortable feelings, I pushed these thoughts down, working to keep things cool on the surface while I boiled underneath.

Life kept moving forward, and then one day my brother had a heart attack. A year later, a friend had a brain aneurysm. Both survived, but it changed our mindset about time and dreams.

We decided to sell everything we owned and travel the world, taking our retirement dreams and living them at midlife instead, when we had the health and energy to enjoy them. It was a beautiful time, planning our grand adventure and then stepping into it together.

But still, I had these nagging thoughts about him and his continued efforts to rob me of my happiness, even as we were living out our biggest dream. Looking back, it was pure insanity.

“I read about this site in Northern Peru that’s supposed to be really cool. Want to go there next instead of Machu Picchu?” He knew I was dying to go to Machu Picchu. Why would he try to take that away from me? He didn’t want me to be happy.

“Why don’t you write in the early mornings so we still have the days to explore Edinburgh together?” He knew I wasn’t a morning person, so why would he ask such a thing? Because he was a morning person, that’s why. He thought I was lazy.

“I’ve been editing the podcasts and you say “this and that” a lot. It detracts from the message. Can you tamp it down?” Hey, I just got a compliment from a guest on my radio voice. Why was he nitpicking like that? He couldn’t stand it that someone said something nice to me.

None of my thoughts were said out loud, but they did needle at my happiness in small bursts multiple times a day. We were rarely apart in this traveling lifestyle, especially when we started publishing books and podcasts together, and I found an ulterior motive in almost everything he said. Over time, my brain almost melted at the continuous effort required to read into his every word. It was a full-time job.

Then a very big fight happened, one of those life-changing arguments, and I let the cat out of the bag. He was stunned.

“Of course I’m not out to get you. I love you.”

At the end of all the harsh words and tears this was a revelation, an insight into this years-long issue in our relationship.

It wasn’t him; it was me.

All those years of reading between the lines, a skill I’d honed since childhood, kept me from seeing reality. I was ignoring the black and white meaning of what he said in favor of some imagined murky gray story with no basis in fact.

My writer’s mind was altering my own life story, as it happened, without the consent or knowledge of the other main character. I was changing a light-hearted romance into a mystery and painting my husband as the bad guy.

In the aftermath of the very big fight, we agreed to always assume the best intentions of the other person, no matter what words were chosen in the delivery. Instead of picking apart how it was said, we would focus on where it came from, which was always from the heart.

Questions were encouraged. Clarification was required. No guessing games allowed.

It was surprising how fast this one change impacted my outlook. I stopped spinning crazy stories in my head and focused on the moment, what this man who loved me was trying to convey. When I didn’t understand, or the understanding I had was negative, I asked for clarification.

He always freely gave it.

He wanted to see everything in the world with me. He wanted me to have time to write, but also to play together. He wanted the work we produced to be as professional as possible, and he knew we both had quirks to overcome.

The meaning was there in plain sight, in the honesty of his words. He wanted the best for us in everything, as anyone in love would.

He wasn’t out to get me. He was out to love me, to share a life with me, and all I had to do was take him at his word.

The day we vowed to always assume the best intentions in each other was as powerful as the day we vowed to be together forever. And it makes honoring that marriage vow a lot more enjoyable.

How to Train Yourself to Assume the Best Intentions

1. Every single day, compliment or thank your partner for something they have done.

Make gratitude for what they do right an everyday thing and the occasional slipups will not seem as big. It also reinforces positive behaviors, making them more likely to continue.

2. When your partner says or does something that rankles you, first stop and ask yourself if a stranger in the room with you right at that moment would have the same reaction.

If you’re overthinking, you will have added layers of meaning that aren’t there. But if you look at it from the outside, it’s a more realistic version of events. It will help center you.

3. If all else fails, ask for clarification.

“I may have taken this the wrong way. Did you mean X?” This gives your partner the chance to clear it up right away, before you’ve had a chance to concoct a story in your head.

It will take some time to train yourself from over thinking and reading between the lines, but it can be done. And you (and your partner) will be happier because of it.

Article written by: Betsy Talbot of Tiny Buddha Blog

We can help improve your relationship.

Hillary Counseling offers couples therapy and online therapy services to help you gain tools to improve your relationship.

Contact us to schedule a complimentary 15-minute consultation! →

How To Cope With Grief During the Holidays

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The swell of grief around the holidays is a common reason clients enter our therapy office this time of year. People often seek help for the immense sorrow that starts surfacing right around Thanksgiving.

When you’re grieving, there may be times when you want to participate in the excitement and joy but simultaneously don’t want to participate at all or feel guilty for celebrating.

Grief is complicated and unique for everyone. While accepting loss becomes easier over time, it is often something we carry with us forever.

If you’re wondering how to get through the holidays this year without your loved one, these strategies can help:

1. Trust That Grief Is Part of Healing

Time doesn’t heal the pain associated with a loss; it’s what you do with that time that matters. Grief is the process by which you heal. Experiencing the pain—rather than constantly trying to escape it—can actually help you feel better in the long-term.

So while it may be tempting to pretend the holidays don’t exist—or to numb the pain with alcohol—temporarily avoiding the pain only prolongs the anguish. Eventually, the holidays will get easier, but only if you allow yourself to experience the grief of going through them without your loved one.

2. Set Healthy Boundaries

You certainly don’t have to force yourself to face every holiday event or celebratory tradition, however. If attending a tree lighting ceremony or participating in the office gift swap is likely to bring about too many painful memories this year, be willing to say no. Other people may try to convince you to participate, but you certainly don’t have to try to please everyone.

3. Focus on What You Can Control

There are a lot of things you can’t control about the holidays. You may be subjected to Christmas music in the waiting room of your doctor’s office or you may overhear your co-workers constantly talking about their holiday plans. While you can’t prevent those things from happening, there are some things you can control.

Think about what you can do to lessen the heartache when you can. It’s OK to limit your decorations or shop for presents online only. Pick a few things you can do to assert some control over the holiday cheer, and keep in mind that life goes on for other people and it’s OK that they’re happy to celebrate this year.

4. Plan Ahead

Often, the anticipation over how hard something is going to be is worse than the actual event. So while Thanksgiving dinner may only last two hours, you could easily spend three weeks dreading it. Create a simple plan for how you’ll get through the holidays to avoid extending your anguish.

Often, it’s helpful to create an escape plan. Drive yourself to holiday functions or ride with a trusted friend who will take you home whenever you want. Just knowing you can easily leave at any time can help you enjoy the activity much more than you would if you felt stuck.

5. Allow Yourself to Feel a Range of Emotions

The holidays can bring about a wide range of emotions. You might feel joy, guilt, and sadness all within a few minutes. Allow yourself to feel those emotions without judging yourself or thinking you should be happy or you shouldn’t be laughing.

6. Find a Way to Honor Your Memories

Create a special way to memorialize the person you’ve lost. Whether you decide to light a candle every night or eat your loved one’s favorite food, honoring your loved one can serve as a tangible reminder that although your loved one is gone, the love never dies.

7. Create New Traditions

Don’t be afraid to create new traditions this year too. It’s OK to get creative and do something a little out of the ordinary. You can also alter old traditions and make them fit better with the new phase in your life.

8. Do Something Kind for Others

Even when you’re in the midst of grief, you still have something to offer the world. Performing a few acts of kindness can be really good for a grieving person’s spirit. Donate gifts to families in need, serve meals at a soup kitchen, or volunteer to help people at a nursing home make holiday crafts if you’re up for it.

9. Ask for Help

Don’t be afraid to ask for help when you’re struggling with the holidays. Reminding loved ones that you’re having a rough time may be enough, but you also may want to reach out for more support. Look for support groups or contact a professional counselor to help you deal with your grief in a healthy manner.

 

Want to learn about coping with grief during the holidays?  Contact us to schedule a FREE initial consultation with one of our experts, info@hillarycouneling.com.

Intuitive Eating Tricks for Halloween Treats

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“Halloween” and “candy” are almost synonymous, and this can be a confusing time for us to know how to handle the sugar overload that’s heading towards us like a high-speed freight train, especially for those struggling with and eating disorder and working in recovery.

Most individuals spend their time thinking about costumes, decorations and haunted houses weeks before the big day but individuals who are recovering from an eating disorder are often inundated with thoughts of body image and weight disturbances when shopping for a Halloween costume and walking the candy aisles.

Shopping for a Halloween costume, navigating parties, and being faced with Halloween candy, treats and drinks are just a few of the many ways that Halloween can trigger your eating disorder in unexpected ways. Being mindful of these potential triggers and arming yourself with coping tools to support your recovery is vital. Whether you are trick-or-treating, attending a Halloween costume party or passing out candy with your friends, these triggers may creep up on you before you know it.

Halloween Treats and Binge Eating

Halloween in recovery can mean binge eating can be more likely during times of stress and increased anxiety. During this particular holiday, stress and anxiety may be caused by feeling pressure over Halloween to dress up, attend a Halloween party or potluck, pass out candy and purchase candy. From chocolate bars and candy corns to lollipops and gummy bears.  Halloween can lead to candy overload, which can lead to intense urges or action to binge. Depending on your eating disorder, you might have kept yourself from indulging in Halloween candy in the past; you might have binged on it after everyone had gone to sleep, or some combination therein. If you are still in recovery for your eating disorder it is recommended that you have a recovery action plan to help with the triggers.

Understanding your reasons for binge eating, along with learning how to deal with stress and anxiety through other coping strategies are beneficial to your health and recovery. Here are some tips for your recovery action plan to help you avoid binge eating on Halloween this year.

1. Practice Mindful Eating. This starts with allowing yourself to use all of your senses in choosing to eat foods that satisfy you while nourishing your body at the same time. You obtain the opportunity to acknowledge your genuine responses to food, such as your true likes and dislikes, without any judgement. Eat with awareness of your senses.

2.Remember to have regular meals/snack throughout the day. Try eating three regular meals and two snacks to prevent cravings that can lead to overeating. Have a game plan for the potluck. Meaning look at all the foods before you take a plate. Figure out which foods seems the most appetizing to you and which foods you know you are hungry for. Plate your food, allowing yourself to enjoy what you are eating. Give yourself permission to stop eating when you feel satisfied.

3. Feel empowered to use your voice and seek support. Identify who you support system is going be for the Halloween festivities. Strategize with your support system on what type of support you may need and what that will look like.

4. Practice Self-Compassion. When you start experiencing feelings of guilt and shame, practice self-compassion. Self-compassion involves acting the same way towards yourself when you are having a difficult time, fail, or notice something you don’t like about yourself. Instead of just ignoring your pain with a “stiff upper lip” mentality, you stop to tell yourself “this is really difficult right now,” how can I comfort and care for myself in this moment? ~Kristin Neff

Halloween costumes and body positivity

There are many ways that Halloween in recovery can be challenging. Clothing shopping can be triggering for individuals who are in eating disorder recovery, especially costume shopping. Costumes tend to be on the skimpier side and our society tends to praise women who show more skin and wear less clothing on Halloween. Regardless of where you are in your eating disorder recovery, it is important to feel comfortable in any costume you wear. Whether it is a homemade costume or a store-bought costume, you should feel comfortable and exuberate self-confidence in your costume.

If you feel that a costume will trigger you to have negative thoughts then here are some ideas to try instead of dressing up; 1.  to try a different costume that you feel comfortable in 2. buy a Halloween t-shirt instead of dressing up 3. wear Halloween colors in clothes that make you feel good.

Regardless of where your Halloween takes you, the most important part is practicing self-care. This is at the root of most recovery-minded decisions. Self-care means spending time with people who support your recovery, and giving yourself permission to enjoy that Snickers!

If you feel like you would benefit from support when it comes to your relationship with food, reach out to us at info@hillarycounseling.com to schedule a FREE initial consult with one of our eating disorder therapists.

 

New Service…Health Coaching in Milwaukee

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✨ Exciting news…We’re now offering HEALTH COACHING! ✨⁠
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Are you looking to deepen your connection with your body, resolve health concerns, and cultivate a healthier you? ⁠
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Health coaching is designed to support you in regaining balance and vitality by assessing the 6 main dimensions of wellness: physical, mental, emotional, social, intellectual, and spiritual.⁠
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This holisitic approach to wellness allows you to get to the root of what is holding you back from feeling your best.⁠
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Health Coaching Is For You If:⁠
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?You want to establish HEALTHY EATING and EXERCISE habits that are sustainable.⁠
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?You struggle with BODY IMAGE issues and want to mend the relationship with your body.⁠
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?You have a FITNESS GOAL that you would like to achieve. ⁠
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?You want to learn SELF-CARE STRATEGIES to cope with stress and anxiety. ⁠
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?You are going through a MAJOR LIFE TRANSITION and want to tools to embrace the change. ⁠
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?You are living with a CHRONIC HEALTH CONDITION and do not want this to define you.⁠
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Check out our health coaching page for more information or message us to schedule a FREE initial consult with our Health Coach, info@hillarycounseling.com. ?⁠

5 Tools To Reset Grief’s Anger

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Grief and anger are often aligned. Anger is one phase within the theme of grief that is alarmingly unpredictable, erratic, and, when unexpressed, can eat up the interior of the gut.

The Grief Experience

Grief, a response to a loss of someone or something, creates an untenable yearning for what you’ve lost. Both anger and grief are unchosen experiences, sneaking up on you, often without warning, only creating responses leading to internal and external emotional combustibility.

Avoid Crushing Your Comfortable Ordinary

Think about this combustibility like a big bang that goes off and affects your mind, body, and psyche. Acting in consort, these two aspects do a great job at crushing any sense of normalcy. Or what I like to refer to as your comfortable “ordinary.” Together, they have the ability to overwhelm the senses, all the while creating emotional responses that are often unrecognizable. You may hear yourself saying “Did I just say or do that?” and, yet, all of it is part of life, part of loving, part of being.

As hard as you try, ignoring what comes up only works for a short time before it starts to come out sideways. What I mean by that is that your body or mind can feel out of it, as they hold the unspoken and hidden angers and grief.

How to Tame the Tiger of Anger and Grief

Acknowledge their presence. When you do that simple step, you create the necessary healing moves needed to feel better. It is getting to yes—I see you, I know you are there, and I can’t sleep you away, eat you away, or drink you away.

I know I can’t pretend anymore. It’s taking me away from me and the life I want to live.

Anger

Here are two questions to begin your intimate adventure into the relationship between anger and grief:

Why is anger one of the anchors in the phases of grief?
Why is it hard to temper its potency?
Like food, anger is an essential element to the core of our being. It’s primal. It’s an aspect of survival. In small doses, or when it shows up to support one’s primal survival mode, anger pushes at that which is unwanted or threatening to our sense of self. Grief is often an immobilizing experience. Anger interrupts the immobilization often inherent in the grieving process. Honor it, express it with intent to change the undermining status quo of grief, and stop being enveloped by the vortex of quicksand when long-haul grief is present.

Anger can awaken you out of complacency.
Anger can show you how you care more than you realize.
Anger can make you feel alive, especially when in the muck of grief.
Anger can expel feelings of anxiety.
Anger can be a powerful ally.
Anger Is Not Rage

For someone who has not expressed anger, and has kept it within themselves, its expression can feel like rage. Rage is blinding and binding and out of control.

Angry outbursts create combustible environments for anyone on the receiving end of a tirade. Often difficult to control, anger builds up when you’re not being true to yourself. It’s easy to want to blame others for the grief you feel. Usually, the grief you feel is not anyone’s fault. The experience of a loss is driven by the crude awakening that you are in this alone. It is your lone journey, and no one understands it the way you do.

Before lacing into someone, stop for a moment, take a breath, and reexamine the situation. Follow these next steps, and your anger and grief will be heard and tangled with so you can gain self-control and solace.

5 Tools to Re-regulate the Self When Anger and Grief Are Present

Hint: They do require your presence!

Survey is the first of The Three S’s, survey, stop, and select. It is important to mark what happens in your body and in your mind when the anger starts to emerge. There are warning signs, and they are most likely quite familiar to you. Identify the warning signs of grief and anger—hands sweaty, don’t feel heard by a friend, no appetite, angry at small things. Awareness is the first step to change. This is a body and mind scan.
Body is tight
Jaw hurts
Belly aches
Mind is racing
Mind unable to concentrate
Cold or hot sensations
These signs inform you of a danger zone of anger. Temper the experience by imagining the outcome. Is it the outcome you really want?

2. Now it’s time for the action of Stop, the second of The Three S’s. Stop is an interrupter. First say, “Stop it!” Take in a breath and release it and then:

Drink water
Leave the room
Call a friend
Listen to music
These seemingly innocuous interventions cause the brain to change the anger response it’s locked into. Awareness is the first step to change.

3. Select is the final of The Three S’s. You select the next action based on the preferred outcome.

Keep a journal or notebook with you to create a dreamscape depicting a different outcome: “I am angry about ____________ and this is what I can do about it _____________________________.”
I am alone in my grief, and I need to find support other than friends and family.
4. Learn to breathe. Sounds funny since breathing keeps the body alive, but this is a different type of breath. In five-second intervals, breathe in through your nose, hold the breath, and breathe out through your mouth. Do this exercise five times before letting loose. This will calm the nervous system and create a shift in the ways your mind and body are interacting with the anger response. Practice breathing even when not needed. It will be of greater use when the body knows the rhythm of the breathing exercise.

5. Get smart! Know the self. Your previous behavior is filled with chunky nuggets of information.

What are you yearning for? Name the points of hunger (what feels empty) and desire (what you want or need).

What helped you tame the anger and listen to the temperament of grief? Create a list of feelings that were specific to that occurrence.

Identify the following potential emotional responses that led to the anger and grief response. Jealousy? Regret? Sadness? Lack of control? The list of emotions is endless.

Do this and the conversation between the angry self and the yearning self (grief) will emerge.

The tough emotions of anger and grief are potentially unexpected allies. They will change you through an awakening process that is not chosen yet shifts the status quo into movement and emotional calibration and grace.

Looking for more help working through your GRIEF? Contact us to schedule a FREE initial consult with one of our experts, info@hillarycounseling.com.

Article By: Edy Nathan of Psychology Today