The importance of validation is something I emphasize with couples as it creates a dynamic based on understanding rather than score-keeping or proving right and wrong. In an emotionally charged conversation, it's common for individuals to focus primarily on their own emotional experience instead of their partner’s. Rather than listening to what the other person is saying, we may be thinking about our own response.
A common struggle for many of my clients in their 20s is navigating friendships. This includes friendship conflicts, growing apart, reassessing the closeness of the friendship, and defining what types of friendships feel fulfilling in which ones feel draining. In these conversations, we explore the importance of flexibility in friendships and why it becomes so much more pertinent during this life stage.
I have thought through every situation from every possible angle my brain can come up with and analyzed so much of my life and experience that it often feels exhausting. This “self-awareness” can start to feel incredibly frustrating when I have some understanding, yet I still find myself in familiar patterns or generally not feeling better. If this description sounds familiar to you, you might be intellectualizing your feelings vs. actually feeling them.
I recently stumbled upon the concept of animal chronotypes, which can be used to describe our personality traits based on our natural tendencies in social interactions and behavior. While these archetypes are often linked to sleep habits, they’re also super helpful for understanding how we connect with others. Each chronotype has its own unique traits and ways of navigating relationships.
We were discussing a painful experience, and I was once again struck and inspired by their resilience. In this situation, I found a way to express this sentiment in the moment. However, there are many instances where sharing in the moment might not be the most therapeutic response. Even when I don’t vocalize it, I want my clients to know I carry these feelings and this care with me. Reflecting on this, I began to consider all the things I wish my clients knew about me, about the therapeutic relationship, and the process.
The purpose of a boundary is to protect our own wellbeing. It is not a punishment to anyone else or a selfish act. Setting a boundary with someone else means: when they do xyz [something that crosses your boundaries], then you will do xyz [something to promote your wellbeing]. Here are a few examples of boundaries:
Have you ever noticed that sometimes the very thing you want to do the least is what would help you the most? When all you want to do is isolate, but the most beneficial step would be to pick up the phone and call a friend? When all you want to do is close the blinds and lay in bed, but you’d really feel better by getting outside? The Dialectical Behavioral Therapy (DBT) skill of opposite action can be helpful when we notice this behavior coming up!
Metaphors have a powerful ability to illustrate abstract ideas. I absolutely love using metaphors with clients to discuss more complex human experiences in order to add a visual and contextual layer from which to understand these experiences, most often being our relationship to our thoughts and emotions. Unsurprisingly, many of the metaphors I use relate to nature, which I view as the ultimate teacher.
Dopamine, often referred to as the "feel-good" neurotransmitter, plays a pivotal role in our brain's reward system. It's the chemical messenger responsible for feelings of pleasure, motivation, and reinforcement. And in today's fast-paced world, where stress seems to lurk around every corner, it's no wonder we often find ourselves seeking out dopamine in various forms.
I recently came full circle as I started teaching a course as an adjunct professor at Pepperdine’s Graduate School of Education and Psychology in Malibu. I remember growing up and passing by the campus on our family trips to the beach during the summers, and just a few years ago driving up the winding road as a graduate student myself. This winding road up the campus was symbolic of the path I committed to, all the while being filled with curiosity of where this academic and career path would lead me. Time has elapsed and my personal journey is life-long. As a therapist and professor, I still find myself holding a deep stance of curiosity.
I absolutely hate icebreakers- and I feel like I’m not alone in this experience! Yet, it was the first day of the semester and I needed to ask certain questions to familiarize myself with my students. As I went around the room asking questions trying to make the icebreaker portion of the introductions as tolerable as possible, I included the question: “Where do you envision yourself in the future?” with the caveat, “This can change and potentially will!”. Some students had a clearly articulated vision, others a more ambiguous one. One of my students answered boldly that she didn’t know and was open to all the possibilities. As I sat in this room with humans with a certain vision and commitment to the path to becoming a therapist- my recent reflections on my own life and ambitions became more salient: whether you have a clear plan of what you want or are simply open to the possibilities, this inquiry is essential to navigating your direction: am I on the right path?
You’re Moving Towards Something versus Away From Something
One powerful way to identify whether you’re on the right path is to assess which direction you’re moving in. If you find yourself moving towards a path in order to avoid something else, it may be time to reassess. Many times in life it is essential to just be, as well as to know how to move away from situations that are not healthy for us. However, if you find yourself moving in a direction and want to know if it’s the “right” one (p.s. There is never a “right” or “perfect” one, just right for you!), it may help to think of the saying: “wherever you go there you are.” This saying has become a palpable teacher over the years during my travels. I would find myself in completely new environments, stripped away from all the familiarities and comforts of my daily life – and all that remained was me. I was much more clearly able to decipher the patterns, thoughts, and struggles that followed me no matter what geographical location I was in.
You Get Excited *Thinking* About It
When you’re with yourself, do you find yourself fantasizing and getting excited about the direction you’re moving in? Whether it be a career, academic, or creative endeavor, talking with others is one thing… but when you’re with yourself, what are the contents of your thoughts? We tend to be the most honest with ourselves when we are alone–and if we are not, our bodies definitely tell us! This is where I like to identify if my body is telling me that I’m experiencing anxiety/nervousness or excitement. Our body processes these two emotions through the same physiological mechanism, yet there are subtle differences. With both, you may feel more antsy and restless, but anxiety usually leads to avoidance and burnout, whereas excitement leads to purposeful engagement with the endeavor at hand.
You Feel a Certain Level of Competence
Sure, imposter syndrome can happen in every field. We are always learning, after all! However, if you’re on the right path *for you*, you may feel a combination of ease and competence with an energized motivation to expand upon your gifts/skills! This may be due to tuning into what you want versus what others want for you. There is a deep freedom that arises from us connecting ourselves as our starting point, and moving onward from there!
Your Life Feels More Purposeful
A telltale sign that you’re moving in the right direction is the feeling of your life being more full rather than busy. A full life can be a busy one, as can an “empty” experience of your day-to-day life. Pay close attention to whether your days feel full, instead of focusing on the amount of responsibilities and/or opportunities you have. Do you feel purpose in the majority of your day-to-day endeavors? Do you feel a sense of meaning that you are creating through your pursuits? As humans, we are deeply wired to seek and create meaning in our lives.
Finding the right clinician to help you ascertain whether you are on the right path for you can be a profound process! Please get in touch with our Client Care Coordinator at Root to Rise to book an appointment with one of our therapists today.
With gratitude,
Atalie Abramovici, LMFT
Clients often ask what self-care and mindfulness activities I recommend or find the most helpful. Since each person is different, their body and needs for self-care will be unique to them and my answer depends on the symptoms that the client experiences. Breathwork, meditation, movement, and positive self-talk are a few self-care practices that I often recommend or incorporate into sessions; all of which are informed by my own yoga practice and training.
Functional freeze describes the experience of shutting down and numbing while staying functional and getting through. Our physiology is essentially revved up but shut down.
These parts may represent different aspects of our personality that developed in response to life experiences, traumas, or conflicts. Some parts may be protective, while others may hold pain or fear. You might uncover a part that's always trying to protect you, like your own personal bodyguard. Or maybe there's a part that's still hurting from something in the past, carrying around some emotional baggage. Each one of us has a part referred to as the "Self" – our core, undamaged essence that holds qualities such as compassion, wisdom, and clarity. The overarching goal of IFS therapy is to connect with oneself and cultivate a harmonious relationship between the Self and other inner parts.
Regulating your nervous system often requires a conscious effort to recalibrate and bring balance back to a system that may be on overdrive
