anxiety

Are you purposefully problem-solving?

Life is HARD! It includes many problems to solve, especially when you’re living it fully and deeply and not skating around the rim, floating along on a cloud of privilege, denial or delusion (which many people are).

Everyone who is aware of the natural ups and downs of life needs a good healthy vent now and then. It’s a strategy mental health professionals advocate we all strive to practice to purposefully problem-solve daily frustrations in our lives.

Venting allows us to express the natural ebb and flow of human emotions which indicate an appropriate level of awareness and ability to deal with reality. If you aren’t riding the rocky waves of feeling, you probably aren’t really dealing with reality at all! Even Buddhist masters feel a wide range of feelings, they just have great tools to manage the highs and lows. I’ve been practicing for 20 years and only finally feel like I know what I’m doing most of the time.

So it’s ok to feel lots of feelings, I just gave you permission. But how we deal with those feelings determines how we feel on a day-to-day basis and how we impact the lives of other people.

Because there’s venting and then there’s flat-out complaining. And behavior change experts (like me) will tell you (and myself) that complaining is just disempowerment, plain and simple. Complaining rarely if ever helps us feel better whereas processing helps us purposefully problem-solve which helps us feel more confident and happy!

So how do you know when you’re venting to purposefully process or problem-solve and when you’re complaining in circles?

I’m happy to share my personal experience and perspective on this, because it’s way more relatable and fun since I’m a real person. People who meet me and know I’m a coach often get a little disillusioned by their own projections of what they think a coach is or should be. When they meet me and realize I have struggles and challenges and fears and limitations, and even (GASP!) complain from time to time, they sometimes think I can’t really help them or other people. Even though I’ve helped thousands of people in the ten years I’ve been a coach and for years before I ever became certified.

But the truth is, I’m just a normal human being who happens to know a lot about behavior change and healthy habits, but it certainly doesn’t mean I’m perfect. I don’t need to be perfect to help people. I just need to know tools and encourage and support others in their process. The best way I do that is to walk my own path, make mistakes, learn from them and keep going. And share what I learn!

So here’s how I have learned to know when I am complaining and not doing healthy processing or venting.

Both feel and sound similar. Both include insights about interactions with other people. Both include sharing painful feelings or frustrations about circumstances or realizations. Both (maybe) include some snarky comments.

But complaining sounds more like, “I can’t believe this happened to me. It’s so unfair. Poor me. This is just my situation and there’s nothing I can do.”

Complaining is merely recounting the details of what happened, over and over, without any desire to transform the situation.

Processing or healthy venting for problem-solving sounds more like, “wow! That was really frustrating or disappointing. I really didn’t listen to my gut and probably should have. I didn’t realize this earlier but can see clearly now. It sure doesn’t feel good, but I learned a good lesson from it.”

OR

“I clearly expressed what I wanted and needed but we weren’t on the same page. I tried several times to make it work and finally gave up. I feel sad and disappointed but can see why it happened like that.”

OR

“I keep expecting someone to be different or have a different reaction. I’m really setting myself up to be disappointed over and over. I should probably change my approach.”

Get it? It really involves some important self-awareness and self-reflection to make it purposeful problem-solving and not ranting and complaining about how much people suck.

Complaining usually focuses on the behavior or actions of other people. It indicates where we had unrealistic expectations or projections and failed to express them clearly. Complaining lacks any statement of personal responsibility or attitude that contributed or led to the frustration.

Processing to purposefully problem-solve includes, first and foremost, what we expected or how we could have contributed to something that didn’t work out or was unsatisfying.

It’s important to remember that it’s ok to be annoyed or sad or frustrated, especially when we have worked hard to express ourselves and it falls on deaf ears. Or when people seem unwilling or unable to change to make working or living together feel easier and more fun.

So why bother focusing on healthy venting when we could just complain our guts out?

Well, I remember things really changed for me in my life when I stopped complaining because it just got exhausting. I felt like a broken record and I started hearing how I sounded to other people and started to cringe.

When I started learning new ways to express myself and think about my own behavior, I started processing more and trying to trouble-shoot solutions to change myself or a situation. It doesn’t mean that people HEARD it as processing. In fact, when I talk I often think many people think I’m complaining, because that’s what they’re used to hearing from other people in their lives. It’s hard to know the difference until you really think about it. But when you listen well, you can spot it!

I engage in healthy venting and processing because my life isn’t easy. No one has it easy, really, but some certainly have it easier than others. The more challenges I’ve taken on and chosen, the harder my life becomes. But it’s up to me to speak to how those challenges feel and how to solve them, which includes healthy processing of what feels painful, frustrating or hard. Merely complaining about something doesn’t change it, in fact it only makes what felt hard feel more horrible because it doesn’t transform or go anywhere.

Take politics. We see lots of people complaining about a person, or people, but not really processing how they keep expecting someone to change (who shows no sign of changing anytime soon). See how complaining just goes in circles whereas processing, which would include changing one’s personal perspective, actually trouble-shoots the same problem? Even if the situation doesn’t change, YOUR FEELINGS about it do change!

Or think about your own life and a problematic situation. Why are you complaining about it? What’s the story you keep telling yourself or another person over and over? Can you see where you could transform it by adding in details about your own part of what happened?

Sit on this. Think about it. Consider what you’re doing each day and if it qualifies as processing or complaining. And if I can help you sort through this or shift it, let me know.

Make room for it all.

Last week I told a client struggling with anxiety and depression about a tactic I've come to find very helpful in battling my own anxious and depressed reactions.

I told her to make room for it all.

Often we feel anxious or depressed because we're consciously or subconsciously choosing to hold down or repress or suppress something we are feeling. Maybe we don't feel comfortable feeling it. Maybe it doesn't feel safe to express it. 

So we try to say, "sorry, not now. There's no room for you (feeling) at this moment."

And the feeling doesn't like that. So it waits for another opportunity to be heard and seen and felt. And if we don't make room for it, it demands our attention in other ways. 

Like insomnia. Or illness. Or anxiety. Or depression. Or some other ways.

What happens when we make room for it all? All those feelings we feel and all those thoughts we have? Who wonders that it would horribly scary and horrible? Who wonders if it would work to feel more relief?

Have you tried it? Do you know what would happen?

After years of unconsciously doing other things, I've practiced making room for it all.

I make room for feeling like a failure.

I make room for feeling lonely.

I make room for feeling confident and inspired.

I make room for feeling depressed and rejected.

I make room for feeling uncomfortable in my body one day and completely dysphoric the next. 

I make room for feeling annoyed at opinionated people.

I make room for feeling sadness about racism and sexism and all the other isms.

I make room for feeling hopeless and helpless.

I make room for feeling competent to educate and inspire others toward change.

With each day and month that I practiced this, making room for all of it, I saw that it got easier. It's not easy, but easier. Sometimes I have to sit down to do it because it feels like being on a ship at sea during a massive storm without any Dramamine. Sometimes a few tears fall. Sometimes I need to give myself a pep talk. Sometimes I do nothing and just notice the complicated nature of consciousness and how our minds work.

Deep thoughts by Dillan DiGiovanni. LOL.

The truth I've come to know is that I don't disappear down a big hole. I don't fall apart at the seams. I don't cry forever.

I don't die.

I just feel it and when the wave washes over me, I'm still there. Sitting and breathing. Really doing ok. And, like my client on the coaching call, I actually feel much better. Much lighter. More able to breathe and open my eyes a bit wider. 

Making room for it all actually helps us get better at making more and more room. More room for us leads to making more room for others.

But start with you. Because you make an impact each day on the lives of many people.

Start with making more room for all of what's happening for you. It's a good place to start.

 

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Do you manage or master?

The whole time management thing is a myth. I busted it.

Same goes for managing life. Busted.

Managing is for people who want to barely get by. It's for people who feel stuck and want to stay stuck, even when they protest otherwise. It's for people who tread water and keep their face barely above the surface. It's for people who make bold claims about who they are to convince everyone, including themselves. Managing is frenzy, manic, exhausted, confused, overwhelmed, frustrated and irritable. It's bare minimum.

Managing doesn't work for me. I've tried it. For many years. Actually, I was doing it right up until my self-imposed sabbatical that started in May. That blog post is coming next week. Or should I write about integrity instead? I can't choose. Vote here and help me.

One of the many things I determined whilst on my self-imposed sabbatical was how long I'd been managing my life. Yes, it was going ok. Yes, I was moderately successful. Yes, I was doing much better compared to many other people, in fact. But I was also experiencing too many days, weeks and months of this low-grade bummed out feeling that I couldn't shake. I tried to do all these things to change that feeling and realized I was feeding the same monster: my own conditioning to manage instead of master.

So, I began to practice mastering my life. Mastering my time. Mastering my communication. Mastering my energy. Mastering my money, Mastering my choices. Mastering my exercise, food, spirituality and career plans. Mastering my MIND, most especially.

Wow. That did it.

Moving from a mindset of managing to mastering takes intention and some time because the managing habits are SO STRONG. God, I've been reinforcing those habits for my whole life.

This mastering thing requires me to really hone in on what I've been doing well and taking it to the next level. It helps me feel the way I wanted to be feeling the whole time I was treading water thinking I was doing it "right". 

How mastery feels

You know that feeling when you walk out onto the beach for the first time in a long time? Where you focus on the waves and smell that air and you sort of feel your body connect with all that energy? For a few moments you forget everything about your life and you just see that horizon and sky and water and smell the salt and that's all there is. 

That's how we are meant to feel. We can find it and make it a real thing, every day. I didn't used to think so, but I'm doing it and it's pretty awesome. It took a major mind shift that I probably wouldn't have been able to make without all the work I've done up to this point AND the time and space I created to breathe a bit. 

 

Mastering works better than managing. Mastering puts you in the driver's seat with a relaxed but confident grip on the wheel. It isn't about controlling (that's managing). It's about moving from aspiration to action, putting intentions into practice and moving with everything as it comes.

Sit with this today and see how it feels. Which are you doing right now? Managing or mastering?