In this blog, we will embark on a journey to own our emotions, feel them and learn to express them. But first, let’s take a minute to answer couple of questions.
Think about a time where you felt emotionally attacked. Did you space out, smile or disengage? Do you ever struggle with negative thoughts, judging others or yourself? Do you drown yourself with work, over eat, or over exercise? Do you struggle with obsessions, and/or addictions?
I do not only want you to notice some unhelpful coping patterns that block emotions. Rather we want to learn to own our emotions, respect them and trust them. Living a life of meaning, happiness and gratitude entails authenticity. This is only possible if we embrace our whole being; mind, body, and emotions. Why? Because emotions are our personal guidance towards what resonates with our unconscious needs and yearnings.
Sadly, children are often taught that some emotions are negative; hence not acceptable. They learn to tune their emotions down and disown them. Growing up within a dismissive attachment style, they internalize such concepts of suppression. What happens to this inner guidance then! It gets disconnected. We feel lost, unhappy and lacking compass.
As we were waiting to go into the dentist’s office, my father quietly told me that crying means weakness and as a good and smart girl I was not expected to cry at the dentist’s. Until many years later, I would never cry for the life of me. I would rather tell a joke, shut off, or get sarcastic in a sad situation. Understandably, our parents taught us what they learned from their own parents. Their programming impacted us and our children. Nonetheless, evidence based studies have recently proven that trying to avoid emotional intimacy with a child by dismissing their emotions would not toughen them up or enhance their resilience as expected by many parents. On the contrary, this would only program them to disconnect from their own emotions.
Is there a way out?
I often get this question from clients. Struggling with fear of losing control cuts us off our emotions. Yet there is a way out. Our mind and body store suppressed emotions. We tend to resort to negative coping patterns of thoughts and behaviour. In order to get a sense of your patterns, go back to your answers above.
To get in touch with your emotions and expedite your healing and resolution of entrapment, get in touch with your body, scan it regularly and observe any unpleasant sensations. In contrast to the abstraction of emotions, bodily sensations can be easily observed; temperature, pressure, discomfort, unease… Scan your mind for images, sounds, smells, colours and/or shapes. What do you notice? How does discomfort express itself in your body? Be curious to the triggers and realize that these sensations are your system’s expressions of suppressed emotions. Admit that part of you is consciously or unconsciously avoiding to feel. Face the things you are trying to resist! Then gradually develop a new intention of getting to know your emotions. Embrace them with compassion and acceptance!
Unwillingness to feel the negative emotions is understandable especially when we have been programmed to feel good all the time. Nonetheless, I am here to encourage you to give yourself permission to face this vulnerability; and not feel good all the time. You do not have to demonstrate that you have it all figured out simply because nobody actually does!
In this blog I want to discuss the importance of a multicultural approach to clinical counselling.
I have been extremely fortunate to get the benefit of exposure to a culturally diverse clientele. As a matter of fact, I can pride myself for gradually developing a multicultural professional lens. As a clinical counsellor practicing in the widely diverse lower Mainland of British Columbia, I feel extremely honoured to work with clients who identify with various cultures. Each cultural background brings a wealth of resourcefulness, strength, and resilience. Surprisingly, I believe that my experience has really helped me not only to support my clients in their therapeutic journey; but also to better understand my own cultural identity. I also witness the universality of our suffering, needs and yearnings as a human species regardless of any superficial differences.
I am extremely grateful because this scope of work has acted as a continuous reminder for ongoing self exploration of my personal biases and preconceptions. It has also encouraged me to put in additional efforts to educate myself and expand my knowledge about the nuances of the various cultures I cross paths with. Nonetheless, the ultimate outcome for such endeavours is growing sensitivity to work with my clients towards holistic, ethical and appropriate therapeutic progress. Although I perceive “cultural competence” as an elusive goal; aspiring to enhance our sensitivity will definitely pave the way for more authentic and less judgemental therapy. I believe that coming from a place of sincere intentions to learn and understand our clients’ background, worldviews and values; strengthens our empathy towards clients’ perceived pain, trauma, and/or injustice. With this in mind, this journey needs to begin from the inside. To improve cultural agility you need to begin with yourself; understand your own worldviews, values and beliefs.
As counsellors we need to become cognizant of our own intersectionality; gender, religion, ethnicity, geographical connections and affiliations, sexual orientations, socioeconomic background and past and present status, as well as socio-political views. We need to be curious about our own experiences of discriminatory practices that might consciously or unconsciously impact our views and prejudices. Nothing comes from the void! Our beliefs and values are our own operating systems that need to be unveiled, identified and willingly processed. In order to improve multicultural sensitivity and get a real sense of our clients’ struggles we need to understand their life challenges and their impact on their cultural groups. Only then can we claim that we can work from an appropriate, holistic, ethical perspective.
Let us think about the following scenarios; a sudden lay off, divorce, infidelity, or sudden loss of any kind. What goes into your head? What do you tell yourself? How do you feel and behave? What fears haunt you? How would this chaos affect you and your loved ones?
The challenge here is mainly that change is a foreign element. First, it is external, outside of your expectations and assumptions. Then, it throws you into the unsafety of chaos. Suddenly life seems unpredictable, unfair and overwhelming. Your usual behaviour does not work. You feel sad, anxious, angry and hurt. Your mind races and tries to make sense of what happened. You blame or placate or even disengage and retreat. You might focus on one small part of the problem, ignoring the chaos happening around you. Some of your actions work and some do not. Your feelings fluctuate from moment to moment and your distress and confusion increase.
Eventually you come up with a transforming idea, an action or change of attitude. You try your new findings and integrate them in your life. Gradually you start to notice progress and develop an understanding of what works and what does not, you build your skills and become more confident. You sense that you are moving toward the light. You bounce back to growth and transformation.
How could you do so?
Your own resources have helped you out. You embrace them and learn to utilize them consciously in the future to solve problems and evolve. The question here is how to hone and strengthen your resources?
First, know yourself
It all begins befriending yourself showing curiosity and self-compassion. Seek answers with nonjudgmental acceptance. Become aware of your emotions, thoughts, and behaviour. Explore your expectations from yourself and from others. Face your fears and open up to your yearnings. Remember: you are the author of your own life.
Despite all the discomfort created by change try to look through this new window with fresh eyes. Widen your horizons and think out of the box. Remember: rumination about the past and worrying about the future will take you nowhere. Be present, here and now and open your heart to this moment.
Set goals and take action
Start with setting SMART goals that are in harmony with the change. Create goals that are specific, measurable, attainable, realistic, and time bound. Take action one-step at a time and prioritize. Remember: be proactive.
Recharge your physical, emotional, mental wellbeing
Eat healthy, exercise, meditate, and practice self-compassion and gratitude. Set a daily reminder for self-care and healing. Take responsibility in your holistic wellbeing. Remember: you can never pour from an empty cup.
Give and receive social support
Do not hesitate to reach out and connect with others. You will be surprised with the amount of support and understanding. Remember: when in doubt seek professional support.
To conclude, change is challenging and chaotic. However, chaos is where we grow and transform. It is where we learn to master one level of the game of life and qualify to the next.
As Abraham Maslow once said “One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again.”
Stay safe and well!
The current pandemic crisis has undoubtedly caused us heightened anxiety, fear, sorrow and worry. Such emotions are undeniably normal given the abrupt change and unpredictable repercussions on various levels. Little did we know that our lives will be turned upside down within couple of weeks! None of us has ever anticipated this global crisis. Nonetheless, we as a human species are adapting creatively. This in itself is an encouraging fact that highlights our resilience and unbreakable resourcefulness.
In this blog, I am inviting you to observe such courageous endeavours in yourself. What have you done to tolerate this distress or even turn it into positive outcome? Have you managed to create your “work-from-home” space despite all hurdles? Are you spending quality time with the significant people in your social circle? How about cleaning and taking care of over due household errands? Do you enjoy short walks with family and go back to take care of submitting your children’s homework online? Are you feeling the immense love and care towards the elderly members in your family, neighbours and community? Are you consciously taking care of yourself and others while contemplating on this precious however short life that we as humans have on this earth?
If any of the above applies to you then you probably have been practicing resilience, tapping into your own resources and turning helplessness into hopeful adaptation. With this in mind, I would like to invite you to ponder on such endeavours and acknowledge your own efforts and strength. Ask yourself about your strategies to wisely bend till the storm passes by. You will be surprised of how creative you have been!
In addition to the changes you have incorporated in your life I would like to encourage you to consider the following:
In conclusion, living a life of meaning and value can make more content and resilient through hard times, and more likely to positively influence the lives of others. As quoted from Avjeet Das “Sometimes life does not give us every thing that we want. But then that is what life is all about. You can't have happiness all the time. And neither can you have sadness all the time. But you can create a symphony out of happiness and sadness!”
Stay safe and well!
Ola is a Registered Clinical Counsellor offering a holistic approach to healthy relationships, life transformation and fulfillment.