Tag Archives: Therapy Questions

Dear Therapist: Virtual Happy Hour Etiquette

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Virtual Happy Hour

Dear Therapist:

Well, I’m at home most days all day long and the only way I connect with others is through technology. Most people are using Zoom, which I appreciate as I can see tons of my colleagues and friends all at one time. However, during casual Zoom gatherings, everyone is talking at one time or people take turns talking and all eyes are on that person. I know it’s a virtual Happy Hour, but it feels weird. Any advice on how to make casual Zoom gatherings easier for everyone to participate and feel heard?

Sincerely, Zooming Away

Sounds like you are a whole lot like me these days where most of our social connection outside of our immediate family is via technology. Any chance I get, I appreciate hopping on to a Zoom meeting for work or for fun to connect with others today. Recently, I too have noticed that work meetings seem to run smoother than casual meet ups on Zoom.

I think this is because when we are meeting for work or a class, the host has several rules set up that everyone must follow. The host asks the participants to “mute” themselves to clear out background noise, as well as use the “raise hand” feature when you have something to say so that people can take turns participating.

However, when you are thinking about a casual Zoom happy hour or other type of meetup, the last thing you want to do is employ rules. Yet, we may need to in order to connect in the best way possible. Sticking with the “mute” button is a good thing to use whether business or personal – the background noise cut out really helps.

Regarding people talking over one another is difficult, but perhaps you should ease up. Think about meeting up people at a crowded bar. It is loud, people are all talking at once, and it is difficult to keep up. However, I think this is something we are all missing right now, i.e. a crowd of people chatting together. Only thing is given the medium, people want to hear what people are saying. In the bar, what often happens is small groups of conversation begin to form and while everyone is together different conversations are happening at the same time. This is almost impossible on a Zoom meeting.

Which then leads to the awkwardness you are experiencing. One person is speaking, everyone listens and is focused on that one person, and then everyone chimes in one at a time about what the person has said. It definitely puts that person in the “hot seat” of attention and also nothing else can be spoken about because the attention is going to only one person. And then how to move on, especially if the person has shared something really difficult?

Ah! What to do? I don’t think there is much that can be done. This medium is odd for casual gatherings. Accepting this and moving into what it does offer, i.e. a big group of people we can see at once in a time when we hardly see anyone may be worth the difficulty of easy flow connection.

Be forgiving, find energy from the field of people who have come together, and don’t take any of it too seriously. The point is to connect. Let the rest go!

Dear Therapist: Stuck in a Role

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Happy woman cooking dinner

Dear Therapist,

I am married and living a traditional married life in many ways. Although I work outside the home, I also do most of the cooking and cleaning. My Mom did the same and it never looked that hard for her when I was a kid. Now, in the role, not only is it hard, I am not that interested. I am stuck in the role of “wife” and don’t know how to break out? Help!

Sincerely, Sick and Tired of Cooking & Cleaning

How easy it is to not only pick up on roles that society expects of us when we take on the role of wife, but also act on them without any thought whether or not you want the role. If you saw your Mother play this role in your family, it may be even more difficult to break out of something that just doesn’t suit you.

However, you are looking to break out and so you are recognizing that there is a choice other than being stuck in a prescribed role. There are two parts to making the change.

First, getting honest with yourself. What do you want your role of wife to look like in your marriage? Are there any chores you don’t mind doing? Or circumstances under which you don’t mind doing them? What are the things you absolutely never want to touch again? Becoming honest with what you do and do not want to take on as far as these responsibilities is the important first step.

Second step is to have a heart-to-heart with your partner. Perhaps he is just assuming that you don’t mind. Perhaps he saw his own Mother take care of all of this like you and thinks that’s the way it is supposed to be. Perhaps he has space to participate alongside you? This may not be the easiest conversation, but it may be one that leads you to a new role in your marriage.

Things won’t change overnight. You may give up the dishes to him and he may get it done in two days not in the next two hours. As your roles shift, stress points will arise. Being able to keep a sense of humor as well as a commitment to the new way of being and doing within your marriage are the keys to making change.

By all means, break out! We are told in a million ways each day from the start of life what we are expected to do, be, have in our relationships. Unwinding those ideas and finding the way forward that works for you is the key.

Dear Therapist: Celebrating Little Victories

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Woman celebrates her little victories

Dear Therapist:

I know most people mark the big things in life, work promotions, graduations, anniversaries, birthdays, and more, but I am wondering if it is selfish to celebrate the little victories we may achieve on any given day? I don’t want to be seen as self-involved, but I also want to celebrate this stuff as I go along to mark what’s unfolding in my life.

Sincerely, One Moment Away From Celebrating the Little Victories

Glad you wrote in! It’s funny how down society is on noticing the little victories of our lives and celebrating them along the way. We somehow receive the message that life is not to be marked and celebrated, except for those very big milestones, i.e. marriage, having children, work promotions, a new home, an anniversary, a Birthday and, of course, the holidays.

Outside of those parameters, life is considered ordinary time. As adults, we are given the message that we must bear the ordinary days and be “OK” without anything special happening. If we are constantly celebrating, then how will there be anything special about the big moments. Rather, keep these to yourself and don’t make a big deal.

Sort of feels like these are our Puritanical roots. Head down, do good work, don’t cause any ripples – good, bad, or otherwise — and pass on calling any attention to yourself. I say a loud and strong, “No!” to this way of living.

I think any day one has good health — ie you wake up and are not in any type of pain — that is a victory day. Do you know how many people wish they woke up to a pain free physical life? We should celebrate at the start of each day when we are healthy.

All through our ordinary days, extraordinary people, events, and kindnesses unfold and they should be celebrated and noticed. In that same spirit, many small victories are won in a day that should be marked. Some of these could include:

  • Your child is toilet trained
  • The dog no longer chews the carpet and house to bits
  • You tried a new food and enjoyed it
  • You got a rebate
  • The service call you had to make had you waiting on hold for less than a minute
  • A beloved item is returned to you
  • A presentation you deliver packs a punch and people really appreciated it
  • You got to sleep with no problem
  • You found time to make dinner
  • A letter arrives with the news you’ve been waiting to hear

Goodness! Our little victories that we experience each day are not to be discounted, but celebrated. It may feel strange given the societal norms to not make such a big deal of any number of little things. Still, to get through the ordinary time, not only should you mark your own little victories, but others as well.

Let’s start a movement!

Dear Therapist: A Meditation Stance

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Woman practices mindfulness at the beach

Dear Therapist:

I enjoy being able to hold a meditation stance on a daily basis, but I feel pressure to have to meditate for awhile — like thirty minutes or so. Although this is what I think I should do, I’ll admit I lose interest, my mind wanders, and it’s beginning to feel more like a chore than a time to get in touch with myself by being mindful in such a stance. How much is too much or not enough?

Sincerely, Too In My Head

Good for you for finding that meditation works for you for any time at all. The idea of meditation is exactly as you describe, i.e. a time for you to get in touch with your own mind by settling it into a quiet stance for a period of time.

However, the amount of time is not prescribed. It certainly can feel otherwise in our society, as many people go to meditation sessions and/or retreats and are “taught” how to meditate, which often includes some prescribed length of time to make your session “legitimate.”

In fact, meditation is a practice for you that is practiced based on how it feels for you. It is a completely unique practice with no right or wrong way to do it. If you are sitting in one place, with eyes closed, and legs crossed for thirty minutes that may be driving you crazy with your practice.

My suggestion: bust your meditation out! First, decide if thirty minutes is, in fact, the amount of time you want to spend. If not, decide for yourself what is the right amount of time. This can vary by day and by week. Whatever it is, make the time frame work for you.

Second, is your meditative stance working for you? Many people like to engage in a walking meditation or creative meditation via art supplies. Perhaps sitting in one place for thirty minutes hits it right for you one day and the next day sitting in a meditative space while you draw may be just right or, on other days, grabbing your dog, your hiking boots, and heading to a trail to meditate in the woods is perfect. Whatever your meditative stance, it is absolutely unique to you.

Finally, drop any thoughts that the way you are meditating is wrong. Meditation is a unique practice that is private. Being true to yourself and making yourself feel comfortable and engaged with your practice are the keys to meditating well for one’s self.

Dear Therapist: My Heart is on the Line

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Dear Therapist:

I told my special someone that I love her. Dang! She didn’t return the sentiment. I’m all in and she’s not. What do I do now?

Signed, Heart On the Line

How courageous to have acted on how you felt and let your partner know. Sometimes this is the only way to open up dialogue about where the two of you are in relation to one another.

I hear how “out there” you feel given your partner has not returned her love to you. It may be a good idea to take an honest assessment of the situation – were you surprised or not? Do you feel you are on the same page with one another or did you feel that you are more invested in the two of you than your partner?

These types of questions can help you discern how you are feeling both on the surface and underneath as well. If you are in love with someone, it is natural to express it with freedom and truth. That turning toward love is worthy. Now that you know it is not returned to you in the same way, you can decide how you want to proceed with your partner and/or on your own.

This is a crossroads moment in many ways. Are you willing to wait and see if your feelings will be returned? Is it not enough to be the only one feeling the love at this point? How does your partner feel about your love? Is it prompting her to draw closer or further away from you? Notice how you are feeling as you interact and observe what is happening between the two of you.

Yes, your heart is on the line and now, because of your courageous expression of love, your partner’s truth is also on the line. What you notice and observe about yourself, your partner, and the two of you together will be key to the next steps you take.

Dear Therapist: Maintaining Those Resolutions

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How’s It Going With Those Resolutions?

Dear Therapist:

I made a few resolutions this year. It’s the end of January and I feel like I have pretty much stopped doing them all at this point. I know it’s common enough and it’s almost February. Should I let them go or try to recommit to them again?

This is definitely a common feeling right around this point in the New Year. The excited feeling of creating something new for yourself – whether that be better health or a new habit like reading more – 31 days in and we are reminded just how hard it is to change and make something new stick.

Here’s the first thing I suggest. No matter which way you go – either to keep on trying or to let them go – be kind to yourself. In the totality of the journey we are on, it doesn’t matter. It really doesn’t. Do not use this decision to beat yourself up or be miserable.

Second, think about it. You mention you made several resolutions. Often, trying to change too many habits at once is too much and we need to enter the zone gradually. Is there one that feels really good continuing to pursue? Alternatively, do you want to keep pursuing them all and simply recognize the lull in changing? Or do you want to just let them all be and go back to your comfortable ways?

Any of these choices are valid and fine. It really has to do with you and what intuitively feels right as to how you will continue on.

Perhaps you are going to carve out a middle ground for yourself — something beyond any of those options.

Let’s say you had resolved to go to the gym five times per week. Perhaps you do not stick with any set number, but notice when you do go to the gym and count it as a time you cared well for yourself and felt good about going without the pressure of the artificial number. Basically, noticing the changes as they are organically happening. You may have more success taking the pressure off yourself.

Tomorrow, February dawns in 2020. Some of us are continuing the resolutions, many of us are not, and some are in-between. Wherever you are, make the decision that feels right for you at this moment, knowing there is space to change.

Dear Therapist: Procrastination Exhaustion

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Procrastination Exhaustion – It’s Real!

Dear Therapist:

I am the worst procrastinator. Ever since I can remember, I have always put off whatever I need to do. It could be anything from work projects to school papers to getting my errands run on any given day. Help! By the time my back is up against a wall and I have to get it done, I am exhausted from all the energy I put in to not having ever started in the first place. Not good. Is this hopeless or are there any ways I can mitigate my procrastination?

Wow! I hear you! I feel you! Procrastination is a bugaboo that hounds many people. Some will say this is actually how they work best, i.e. putting things off until the last minute and then being forced to get it done (and done well) in a limited period of time.

However, if it is causing you to feel exhausted so that when you have to get to the grocery store because there is no food left in the house or the paper is due tomorrow or your big work presentation is here, then it’s not an effective way to actually work and get things done. Rather, it sounds anxiety-provoking, exhausting, and overall stressful.

However, if you have been doing this for most of your life, this is not going to be an easy habit to break. So, my first tip is to go slow with this and be gentle with yourself as you work to undertake your tasks over the course of time rather than at the last minute.

Second, it is a mental trick, but one that is helpful. Back up any due date by a couple of days to a full week. If you hear that a due date is Wednesday the 10th, in your mind and in your calendars, make the due date Wednesday the 3rd. When you play this time trick, you will be left with anywhere from a few days to a whole week to get the project/paper completed without procrastinating through the actual due date.

Third, in terms of errands, make a “to do” list for any given day and stick with it. Need to pick up the shirt at the dry cleaners today for an event tomorrow? Add it to the “to do” list and get it done – so you can cross it off. Never underestimate the utter gleeful feeling of marking off an item on a list like this. If you think it will be impossible, do you have a partner, friend, roommate who is good at getting tasks done like this and would be willing to help you out? Then delegate and ask if the person can help you out. Perhaps you can offer one of your strengths to them to return the favor.

Procrastination is never fun when it leads to anxiety and exhaustion. Finding solutions to help you out of this loop is key, but remember it will take time. One last thing you may want to ask yourself — how did it all begin with anyway? Thinking about the baseline issue of how it started may also help you gain more of an understanding of yourself as you seek to change the behavior.

Here’s to completing things on time every time without stress, anxiety or exhaustion!