Questions Articles

Spotting Your Patterns: How Your Life Can Be Your Therapist

Monday, March 5th, 2012

Image of patterns in a therapy room

A lot of therapy is about sort of stepping back and seeing things – seeing yourself – from a different perspective. Getting out of the weave and the warp of the moment and looking more at the whole fabric of the situation you’re in. Seeing if there’s any repeating motifs or themes that might help you unlock some solutions… or even unlock parts of you.

And the wonderful thing is that you can do this without being in formal therapy.

Don’t get me wrong, traditional therapy is a great way to get the hang of this pattern-spotting business. And it’s incredibly powerful to work with someone who’s got your back and can help you see any blindspots you might have. But once you’ve become a pattern watcher, you can use it anytime you like, to find deeper insights and often deeper healing, too.

So what sort of things might you try to notice? What helps spot the patterns?

Sometimes questions like these are a good place to start:


Therapy For Your Thoughts: Fact, Fiction And Functioning

Monday, February 27th, 2012

Image of fiction bookshelf for therapy article on how your thoughts relate to your feelings, and how to use cognitive behavior therapy to stop a "fiction overflow" of anxiety

Have you ever felt anxious about something that turned out to be nothing?

Worried about an event that never ended up happening (except maybe in your own imagination)?

Perhaps you’ve caught yourself planning for trouble before it actually hit.

And feeling the feelings that comes with all of this… 

It can be pretty sickening – a lurch in your gut, a fast-beating heart and sometimes you might even get the sweats. And no wonder. For your thoughts are joined to your feelings – intricately linked. As one moves, the other will probably follow.

So it’s important to keep an eye on your thoughts, to monitor them a bit, so a sudden downward spiral into darker feelings doesn’t catch you unawares. And so you can nip any unnecessary anxiety in the bud if you want to.


Feel Like A Lost Soul? Taking Steps To Find Yourself Again

Wednesday, February 22nd, 2012

Photo of a lost sole, by Gabrielle Gawne-Kelnar, counsellor and psychotherapist

I was winding my way through the early morning rush hour at the station, past crowds of people blurring by, when this strange little moment of stillness opened up.

And then I saw it: a lost sole.
(In the picture, above).

A visual metaphor, reminding me of the times I’ve felt a bit like a lost soul myself. Or the times I’ve spoken with clients in counselling who felt they’d lost touch with their sense of soul and the things that really mattered to them.

Have you ever felt that way?

Where maybe some part of you was lost?
Disconnected?
Maybe covered over by sadness or grief?
Or buried alive under a pile of convention or expectation that you felt you “should” live up to?
Or maybe you just became so busy you gradually lost sight of it?

There are so many ways to lose touch with what really matters in your life – to let the everyday grind take over instead. Or to let habits or old thought patterns get in the way.

Sometimes it’s important to take a step back and reconnect with yourself. To remind yourself of what you want this life of yours to be all about. To find yourself again.

But how might you do that?


If “Eternity Is Now” Then What Will You Do With It?

Tuesday, January 31st, 2012

I came across a little piece of eternity the other day (there it is in the photo, above). Or, more precisely, it came across me. Tumbling towards me on the footpath. Blowin’ in the wind*.

Ok, so it was also just a loose page of a newspaper, blowing around the street, with an advertisement on it featuring a stone angel pointing towards a single word: “Eternity.”

Just a banal moment of dodging some floating flotsam on my way home. And a bit of a wake-up call.

What do you do when eternity comes barreling right down the street at you?

I picked it up. And could suddenly feel my heart beating. I took it with me.

What will you do with yours?
(Your eternity).
(Your heart).


Lessons From The Book Of 2011. And Learnings For Life

Wednesday, December 28th, 2011

For many people I know (and for myself at times), 2011 has been quite a hard year. It’s held times of real challenge, times of worry, times of loss. Yet there were still beautiful bits that sparkled through it in the light.

Has it been that way for you?

As we all get ready to farewell 2011 and open a new calendar for 2012, perhaps it’s worth reviewing, for a moment, what we’re actually leaving behind. And what, if anything, you might like to carry forward with you into your future.

For there are clues written into this past year that can help you uncover what’s important and fulfilling to you, how to invite more of that in, and how you want to live your life.

Let’s take a look…


Feed Your Mind – Mindfulness And Your Thoughts

Sunday, December 25th, 2011

It was on this same trip to work the other day, walking a different way, seeing different things, that I spotted this sign:

“FEED YOUR MIND.”

And it led me to wondering… What are you feeding your mind?
Are you nourishing it?
Or mindlessly stuffing some junk in for a quick bit of rush?

What are you putting in there?

(And what are you hoping to get back out of it?)

In his book, “Savor: Mindful Eating, Mindful Life,” world renown Buddhist monk Thich Nhat Hanh writes about mindful consumption. Not just of food. But of everything you ingest: television, conversations, images, thoughts.

So, if you were to look at the typical “diet” you feed your mind, what might you find?


Making Time For The Things That Matter In Life

Wednesday, December 21st, 2011

I took a different route to work yesterday. And I saw different things.

Suddenly, in a gap between buildings, I spied this view in the photo, above: stairs and a distant clock face above them.

A thought struck immediately:

“Take the steps to make the time…”

 

And then, a heartbeat later:

“… time for the things that matter.”

 

I had to stop for a second, to drink it in and let all the bustling commuters around me blur on by.

So what are those things for you? The things that matter?

Life can change at a moment’s notice – we all know this. Profound, unexpected change where the things we previously took for granted become the things we miss, for we can no longer experience them in quite the same way again. At least for now…

At the moment, I’m getting lots of reminders of this. Lots of losses, big and small, in my own life, and in the lives of those close to me.

I guess it comes back to our fragility. Our mortality. Our passage through the (limited) time we have. And our ability to recognise what really matters to us, so we can live it, love it, while it’s here in our hands. 


Feel Like You Don’t Fit In? Learning To Celebrate Your Secret Self

Thursday, December 1st, 2011

Sometimes it’s hard not to feel like an outsider. Like you don’t quite fit in.

Maybe you’re carrying a certain sadness that sets you apart from the places that other people seem to inhabit right now. Or maybe you doubt your worth or your ability to contribute sometimes. Maybe you just feel “different.” Or even “weird.” Or that your values or the way you want to live your life aren’t quite what society currently sees as “normal.”

Feeling a bit out of step with the people around you – your family or work colleagues or friends – is often tough. One theory suggests there are two opposing “life forces” we balance inside ourselves: the “force of individuality” and the “force of togetherness.” Individuality is about our uniqueness, while togetherness is thought to heighten our sense of safety and survival in a group.

So it can be tempting trade self for safety sometimes. To hide your points of difference and gloss over them. To keep the surface calm so that no-one else’s boat is rocked. To muffle the parts of you that would sing a different tune. To shrink yourself to make the anxiety smaller, too. (All of which usually just means that you get to keep all the dissonance inside you, instead of sharing it around).

What if there was another way?


How To Stop Arguing With Yourself And Make A Decision

Friday, November 25th, 2011


Have you ever tried to make up your mind about something and then found yourself lost in a never-ending argument of pros and cons? Looking for “the right” answer… Where you catch yourself thinking: “On this hand…” and “On the other hand…” until it’s all completely out of hand?

And now you’re feeling even more lost than when you started. Swamped. Confused.

I know I have.

Yet maybe there’s another way through all of this. For if world class thinking theorist Edward de Bono is right, the way you explore an issue is key. In fact, he thinks that:

 

If you explore well, a decision makes itself.”

.

(And how handy would that be?)

So what’s he actually on about? And how might you be able to try some of it out?


You Are Not Your Thoughts: A Personal Philosophy Of Mind

Sunday, November 20th, 2011

I have a love-hate relationship with one of the major therapies endorsed by psychology today: cognitive behavioural therapy (CBT).

Both as a therapist, and as a client, I know it can work. It can bring fast relief in acute times. So it’s a good thing to have in your inner toolbox when you’re working with the challenges life can throw you.

In a (very small) nutshell, CBT asks you to question your thoughts, and the beliefs that underpin them. It asks you to have another look at the way you’ve got things set up in your mind. To see if the conclusions that it’s so easy to jump to in the heat of the moment are actually even real or right. To renovate the interior of your inner-most home. And it has a few user-friendly formulas to do it with.

Which all sounds great, right?

But something about CBT also irritates me. Because it seems a bit patronising, sometimes, to be sort of “taught” to “un-think” or un-learn your so-called “negative thoughts.” To sort of shuffle things around in your skull to just think a little differently.

Sometimes that seems a bit fake. A bit try-hard. A bit rose-tinted glasses goody-two-shoes to suggest that there are “right ways” and “wrong” ways to think.

But then I have to remind myself that there’s also a whole lot more to CBT than just hoodwinking yourself with word games and tricky thinking. For at another level, this seemingly formulaic therapy can also reflect elements of much deeper, much older wisdoms such as:

“You are not your thoughts”

(which I once heard spoken by a Buddhist monk on the radio).

What do you think about that idea?


The
Therapist Within



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