Jonice
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Five Simple Steps to Learn Mindfulness That Really Work

Fifteen years ago a colleague dragged me to a Mindfulness Training for mental health professionals. At that time, mindfulness was not considered a fully valid concept in psychology.

As a psychologist who valued science, I viewed it as nothing other than new age, mystical hippy nonsense. I anticipated a flaky conference, and I was not disappointed. At one point, they had us all stand up and mill about aimlessly while humming for 20 minutes. Then we had to ask and answer some very personal questions with the strangers next to us.

Ugh.

Fast forward to 2015, where Mindfulness and Science have met and married. And oh, what a glorious union it is! Mindfulness studies are pouring from many of the best researchers in the world. And the meaning of mindfulness has matured from simply “being in the moment” to a richer, more complex definition.Continue reading

Living Life on Autopilot? 3 Steps to Find Your Vitality

Do you feel bored in your life? 

Do you enjoy happy occasions less than you should? 

Do you sometimes feel emotionally numb? 

Do other people seem to experience more intense joy, love or closeness than you do? 

Do you sometimes question the purpose and value of your life? 

Do you put others’ needs before your own? 

If you answered “yes” to two or more of the questions above, it may be a sign that you’re on autopilot. What does this mean? It means that you do not have enough access to your true emotions.

In my work as a psychologist, I have heard many people express these concerns. Almost all have been fine, good-hearted people who are successful in many areas of their lives. But for them, something is missing. Some mysterious ingredient that makes life feel full, rich and stimulating is simply not there for them.Continue reading

Love and Wealth are Not Enough

What’s the most important ingredient for a happy life?

Philosophers, clergy, psychologists and researchers of all kinds have offered opinions on this question over the last five decades. Some say wealth, some say religion. Still others say family is the most important thing.

But one factor emerges over and over in study after study as a primary ingredient which must be present in childhood to produce a happy, healthy and well-adjusted adult. That factor is emotional attachment, warmth and care. In a word, love.

This factor was recently studied very specifically by Harvard researchers (Vaillant, 2012) who wanted to compare the effects of childhood financial wealth with childhood warmth. By following over 200 men (yes, only men) over an extended period of 70+ years, they were able to identify clear patterns. They saw that childhood financial wealth has little to do with adult success, satisfaction and adjustment. And that parental warmth and care throughout childhood is a much more powerful contributor.

Some may wonder, “What’s the big deal? Don’t virtually all parents automatically love their children?”

In my years as a psychologist, I have seen for myself that money is not enough to raise a healthy child. But I’ve also seen that love is not enough. At least not the generic, “I love you because you’re my child” kind of love.Continue reading

A Secret Cause & Cure for the Socially Anxious

The Fatal Flaw: A deeply buried, un-nameable sense that:

Something is wrong with me. I am missing some vital ingredient that other people have. I am set apart, different. I do not quite fit in anywhere.

Fortunately the Fatal Flaw is not as bad as it sounds, because it’s not a real flaw. Instead, it’s something far more powerful than a flaw. It’s a feeling.

Legions of people walk this earth held back by something which they cannot understand, and for which they have no words. It’s a feeling with the power to hold brilliant men back from achieving their full potential, and powerful women back from becoming presidents of companies. It’s a feeling that will not break you, but it will dog you. It will keep you standing alone at the PTA meeting, or sitting pretending to work while others chat freely at a conference. Unaddressed, it can set you apart so that you feel alone, and gradually wear away your connection to the world.Continue reading

Got Issues? It’s All Your Parents’ Fault

Everything that’s wrong in your life is the fault of your parents. Whatever your struggles, your mistakes and your pain, you are not to blame. You are an innocent victim of those who raised you.

At least that’s the way some folks interpret my definition of Childhood Emotional Neglect (CEN).

The definition of CEN: A parent’s failure to respond enough to the child’s emotional needs. People who grow up this way go forward into adulthood out of touch with their own emotions, feeling empty, alone and disconnected, and are baffled about what is wrong with them.

Here’s a comment that was posted on Ten Steps to Learn Self-Discipline:

Are you saying that when a parent fails to teach their children this skill well enough, that parent is guilty of Childhood Emotional Neglect? This article was insulting.

I’ve received many such comments. They point to one of the biggest barriers I have encountered in my efforts to bring the concept of Childhood Emotional Neglect to more people: the discomfort of blaming the parents.

Despite the overwhelming body of research proving it, many people strongly resist the fact that their parents’ treatment of them in childhood had a profound effect upon who they are as adults. It is uncomfortable to blame our parents for the problems and issues that we experience in adulthood. It feels like letting ourselves off the hook. Some people consider it “whining.”Continue reading

Big Boys Don’t Cry: The Emotionally Neglected Man

 

Luke prepares himself to walk into the office party. Despite his reputation as the most helpful and productive salesperson in the company, his self-confidence flies out the window when he has to face people socially. “I never fit in anywhere,” he thinks to himself.

Often they are referred to as, “the strong, silent type.” They are giving, reliable, stand-up guys. They may be excessively driven, but that drive is mostly to provide for their families. They are there for others but ask for little in return. They are baffled by other people’s emotions, and typically just want to escape when anyone cries, yells or shows intense feelings of any kind. They live in dread of the moment when their wife says, “I need to talk with you about something.”

Feeling numb, isolated, empty and alone, these men mistake their intense individuality for strength.  But since they are out of touch with their own feelings, they sense that they lack some vital ingredient that other people have; and deep down, they feel overlooked and unseen.Continue reading

3 Ways to Harness Your Brain’s Power & Change Your Life

Between psychology, medical science and neuroscience, we have never known so much about the human mind. Recently I’ve been amazed at the number and quality of studies which are showing us the amount of pure power our brains have; powers that are truly amazing. Powers that change the meaning of the old phrase, “put your mind to it.”

Here are a few of my favorite discoveries of what our brains can do:

  1. Build muscles and increase your metabolism: In a study by Ranganathan, et al., 2004 a group of people who listened to guided imagery of themselves going through a strength training work-out built almost as much muscle mass as people who actually did the work-outs. Scientists think that the mental process of imagining a work-out releases the same hormones to build muscle that are released during an actual exercise session.

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The 5 Essential Steps to Change A Personality Trait

People don’t change.

Or do they?

It has long been believed that personality, the ingrained set of traits that determine our behavior and decisions, is entrenched and virtually unchangeable.

In the late 1990s, psychologists identified five traits which are believed to form the basis of personality. They are:

  1. Openness to experience
  2. Conscientiousness
  3. Extroversion
  4. Agreeableness
  5. Neuroticism

The notion that personality is not changeable has been tremendously impactful upon the population at large. For example, people diagnosed with personality disorders have felt sentenced to a lifetime of discomfort. Introverts and extroverts have resigned themselves to the negatives that go with each style as permanent limitations.

But now a door has been opened to a new way of thinking. A way of thinking that may forever alter how we view personality, personality disorder, growth and change.Continue reading

The Four Greatest Psychological Discoveries of 2014

Every day of every year, scientists toil away in their efforts to understand the workings of the human mind. What makes us happy? How do our emotions work? What should we be doing differently in our lives to make ourselves healthier, happier and stronger?

Each year, a few studies stand out as particularly helpful by outlining a clear path to accomplish a better and healthier life; studies that everyone should know about. Here are four such studies from the year 2014. I hope they will help you to shape your coming year.

  1. We look for happiness in all the wrong places: We typically think of major life events, raises, large purchases, and success as the main sources of happiness in our lives. 

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Stressful Family? 10 Mantras to Get You Through the Holidays

Is your family happy and supportive? Are your holiday family gatherings warm, loving and festive? If so, that is wonderful. And you can stop reading this article now.

Is your family complicated? Do you often feel hurt, pained, disappointed, damaged, or let down when your family is together? If so, this article is for you. Never fear, help is here. (For more about painful family dynamics, take a look at last week’s article, 4 Subtle Family Dynamics That Can Ruin Your Holidays.)

No, of course we can’t fix your family issues before this year’s holiday gathering. But we can give you some new tools to get you through it. One of the most powerful tools to cope with a painful family is a mantra. It’s a sentence that you repeat inside your head over and over throughout the day. You can call upon it whenever you need to feel calmer and stronger.  It serves to remind you what’s really going on in your family. It focuses your attention, and it provides you with the strength and resolve to get you through the day.

While going through the list below, choose the one that feels most right to you. It should be one that you can feel in your gut. It should make you feel a little stronger as you say it.

Here are Ten Mantras to choose from:Continue reading