Winter is coming

Since the moment it got briefly chilly in October, my clients have started saying “winter is coming.” If you’re imagining how it's said in Game of Thrones, yes, that is the vibe: a foreboding, a warning, a long march through.

I get it. When it gets cold and dark early, and there’s weather (which I assume will come, although in Philly we’ve had quite a drought), it’s difficult to find joy. When you add the state of the world, the end of daylight saving time, and the election results, it really does feel like capital W winter is bearing down on us.

Winter is hard. There’s no way around it. You are allowed to be having a hard time, with the dark and the world, etc. Every day does not have to be devoted to self-improvement or attempting to outrun the bad feelings. Have the feelings. Winter is coming and it might be hard to get through.

But it doesn't have to be hard the whole time. You can find warmth: in your bed or a big comfy chair or in front of a fire. You can find joy: in cooking or visiting or decorating. You can find moments that are not cold and dark to offset the moments that are. I'm not suggesting you can avoid a tough winter. I'm suggesting you can find ways to make it easier on yourself.

So, as winter approaches with the darkness and despair, consider how you'll take care of yourself. Find the joy, find the light, find the moments that will keep you moving along. Because you will get through it. Even winter ends.

The loneliness epidemic

I famously hate to be alone. In my adult life, I lived alone for six weeks before convincing an old friend to move from Texas to Baltimore to live with me in my one bedroom apartment. I will insist I need a break from my family, only to wander in to whatever room they’re in a half hour later because I was lonely. All this to say, I know of which I write.

As we get older, our lives tend to get smaller. Children grow up and move away; spouses get sick or die; same with friends. The prevailing issue I hear from my clients, especially those who are widowed, is that they’re simply lonely.

Loneliness, in fact, was cited by the US Surgeon General last year as one of the biggest issue to face older adults, especially post-pandemic. We were already fairly disconnected from each other before the spring of 2020. Those weeks and months before we could safely gather were devastating for most of us but particularly difficult for older people who lived alone or with little informal support. We’re still recovering from those months (years?) and some things have changed permanently. Some people have never recovered from being alone so much.

After all, it’s really hard to have a robust social life when you’re older: you’re retired, the kids are grown and flown, sometimes even the grandchildren have launched into the world. Some folks don’t drive anymore or only drive during the day when there’s no weather. Friends and family have their own health issues that prevent them from visiting. The list goes on.

However! It is not impossible to remedy some of the loneliness. What I mostly hear from people is that “no one calls, no one invites me,” but when we look a little deeper, my client hasn’t made any calls or extended any invitations. Or they got turned down once and gave up. It feels bad to be rejected, even kindly, but what feels worse is to wait around for people to read your mind and know that you want to hear from them.

So: pick up the phone. Send a text or an email or a card (getting actual mail is the best feeling!). The odds are, the person you’re reaching out to is also lonely and will be thrilled to hear from you. It takes a little vulnerability and risk, but you don’t have to be lonely if you don’t want to be. Give it a try.

Hello, intrusive thoughts!

Have you ever been minding your own business, living your life, and your brain suddenly asks you, “what if we drove into oncoming traffic?” Or, “what if you threw your phone in the ocean?” (Tempting, actually–maybe not the best example). These thoughts are completely normal, although they can feel extremely distressing. They’re called intrusive thoughts, a charming symptom of anxiety or OCD.

For some people, they’re just random and fleeting. Of course you aren’t going to swerve into oncoming traffic; silly brain! For others, intrusive thoughts aren’t fleeting at all. They stick around; they repeat; they destabilize. Worst, they feel incredibly shameful, which only makes them louder.

One “cure” for anxiety–inasmuch as there is one–is talking about it out loud. Everything sounds worse in the echo chamber of your brain. When you share your scary, shameful thoughts aloud, they lose some of their power over you. An example: I used to have a terrible intrusive thought about accidentally throwing my dog out the car window. I would never actually do this, as I love my dog. But the thought would come every time we drove somewhere with the dog and it was, as you can imagine, incredibly distressing. When I finally screwed up my courage and told my best friend about it, she laughed out loud. She immediately apologized but actually her laughing was helpful! It was a ridiculous thought! The second I named it and she laughed, it became just silly instead of frightening. And now I have it rarely, if at all.

The point of this self-disclosure is that sharing our fears is actually one way to diminish them. Intrusive thoughts trick our brains into thinking there is danger when there is none. Checking those thoughts by telling them to someone else takes away their power and allows us to accept emotionally what we may know rationally: our thoughts cannot hurt us unless we let them.

I don’t mean you should minimize or diminish your thoughts, intrusive or otherwise. Rather, try meeting them with curiosity instead of fear. Try sharing them with others instead of letting them echo in your brain. You might find you can let them go. And if you can’t, that’s ok too; that just means it’s time to talk to a therapist.

You know where to find me.

Setting up therapy for someone else

One of the worst parts of feeling depressed or anxious or grieving is that it’s really hard to do stuff. When you’re not feeling well or like yourself, everything is a chore. Finding a therapist to help you may feel like the last task you could possibly manage. Sometimes, enlisting the help of a trusted friend or family member to do the leg work is exactly what’s needed to get you connected with someone who can help.

At least a third of my referrals come from the friend/adult child/partner of the potential client. I’m grateful when clients have that kind of support and are open to using it. That being said, would this be a blog post if I didn’t add a huge caveat??

Occasionally—though not always—the friend or family member in question wants the client to have a therapist more than the client does. The client may be willing to call me themselves or even set up an initial visit, but their heart really isn’t in it. Sometimes it’s because they honestly don’t need to talk to a therapist; their loved ones are trying to help (or trying to manage their own anxiety) and they want to check the box of THERAPY. This is most often the case with adult children, who have a totally different experience and understanding of therapy than their parents. There’s much less stigma around mental health support for younger generations, which is wonderful! It also can lead people to think that everyone needs a therapist at some point and that just isn’t always the case.

Another good indication that therapy isn’t going to work out when someone besides the client has suggested or arranged it is because said client simply isn’t ready. As I’ve written before, therapy is work. If you aren’t ready to dive deep into some stuff, or being emotionally vulnerable sounds horrific to you, you probably won’t benefit from therapy at this moment. Which is ok! You wouldn’t take an antibiotic if you weren’t sick; you don’t need to go to therapy if you aren’t ready to explore or make a change.

All of that being said—caveat upon caveat!—if someone you love wants you to see a therapist, they usually have a good reason. You may want to give the therapist a call, just to see what they say. Sometimes we need a little push in the right direction. And if it doesn’t work out or you don’t like the therapist or whatever, you don’t have to go back. It’s your choice, even if someone else is doing the administrative work for you.

Your grief in the dark, dreary days of winter

Listen, I am naturally an optimist. I really do see the silver lining the majority of the time. However. Here in Southeastern Pennsylvania, it has been dark and dreary and rainy for what feels like years (I also can be a little dramatic). When the weather is like this, it’s nearly impossible to remember that the days are actually getting longer; that soon we’ll spring forward; that winter actually does not last forever. Don’t get me wrong, all of those counter thoughts can be helpful. After all, nothing hard lasts forever!

That being said, this is a really difficult time for a lot of my clients.It’s especially difficult for those who are sick or old or grieving (or all three), isolated by those circumstances and the addition of bad weather. The usual self-care suggestions fall flat this time of year. Go outside! It’s disgusting out, no thank you. See friends! People can’t always drive in inclement weather. Or they don’t feel particularly social when they’ve been hanging on to a chest cold for a month. Exercise! Ugh. Don’t even get me started.

I don’t mean to say you should avoid all those things and hibernate for the winter. If you can find the energy and motivation to do that stuff, then you’re in better shape than me! Go forth on the journey. For the rest of us, let me just validate that it’s harder to do the usual self care stuff when the weather is bad, as it has been here. When it’s harder to make ourselves feel better, we can get caught in a shame cycle: “I should be doing X but I don’t feel like it, I’m useless/lazy/awful/whatever.” I’m here to tell you, you are not useless or lazy or whatever other horrid adjective you want to use to describe yourself. You are a normal person having a normal reaction to a very long and dreary time of year.

And if you are grieving, whether it’s the first year or the fifth or the fifteenth, you may find that your grief is heavier than usual. No matter how long it’s been, that is normal. Grief can be exacerbated by any number of things, including but not limited to post-holiday blues, gross winter weather, and increased isolation.

So if you are having a harder than usual time right now and all the usual coping skills are falling flat, I have good news: the days are getting longer. Soon we’re going to spring forward. Winter doesn’t last forever. And neither will this hard time. While it lasts, consider reaching out to someone—a friend, a therapist, some nice strangers on the internet—and let them share the burden. You don’t have to do this alone.

Holiday creep

A colleague of mine recently referred to this time of year as the therapist Olympics. Most of our clients are a little more… unhinged than usual. Rightly so! Days are shorter and colder. Families of origin repeat patterns that range from frustrating to harmful. Sobriety is tested. Finances are tight. Grief is magnified. Caregiving is harder than usual. Basically The Holidays amplifies whatever was already difficult to navigate. While the culture at large insists upon sparkle and glamor and gratitude and consumerism and food and booze in excess, some of us are struggling. 

There are any number of lists out there about how to combat the holiday blues. Of course I agree with most of them: be mindful of how much you're drinking; keep moving your body; make time for yourself, etc. But I also want to add my usual caveat: it's ok to be struggling. In fact, many people are at this time of year. I bet if you admit to someone close to you (or even someone in line at the grocery store honestly) that you aren't filled with joy right now, they would agree. You’re not alone if you’re not feeling sparkly.

If you feel like you are alone in those feelings, it's tempting to self isolate. People are often afraid of spreading their anxiety or sadness to others and instead opt to keep it to themselves. Sometimes time alone does help, and if that helps you, go nuts. But also remember that distress and grief and anxiety are better shared with others. It lightens the load to let someone else know that you aren't filled with the Spirit of the Season. It's ok if holidays are a tough time for you; they’re tough for a lot of us. Take a chance and let someone know you need support. 

(Also make sure you keep your appointment with your therapist).

How the dead visit us

I want to tell you a ghost story. 

As loyal readers will remember, my mom died when I was pregnant with my oldest daughter. Since my mom was no longer physically present, my husband and I made a point to talk about Nanny as much as possible. This way, our baby (and then her sister) would know she had another grandparent, even if she only knew her in pictures and stories (of which, thank God, there are many). 

But, because kids are spooky, it turns out she could see my mom. At least once. This is the ghost story: I was holding my toddler in my arms when she looked right over my shoulder at a fixed point and said, “Nanny?” I turned around faster than I ever had in my life and said, “Mom?”

No answer. Very annoying.

But I am positive she was in the room with us. I know some people don’t believe me when I tell this story. I can’t provide any evidence that it happened. I don’t need to. In that moment, I know my daughter saw my mom; I felt it in my bones. Whether it happened “in real life” or I invented it in my grief, it doesn’t matter. What matters is that it helped me.

My clients sometimes hesitantly share their own ghost stories. There are a variety of ways they offer these anecdotes, ranging from uncertainty to joy and relief. Sometimes they’re recounting a vivid dream or lights flickering or butterflies at unexpected times. Whatever it is, when they ask me, “do you think it’s really them?” I answer, yes. And also, does it matter? 

What matters is that the dead are with us, whether in our imagination or memory or in the actual house or air. They show up in ways profound or small, inexplicable or clear. You can believe in ghosts or not; what’s important is how those experiences make you feel. And if you haven’t had a spooky visit, ask for one. Maybe the dead don’t answer in words but I do think they’re listening.

Parenting your adult children

My clients sometimes offer me this glimpse of the future: "your kids are little now, just wait." This is true; my children are still little enough that I’m a huge part of their day to day life and decision-making. Read: I have control over much of their lives. My clients’ kids are usually grown-ups. These grown-up children get to make their own decisions (and their own mistakes) without the very hands-on guidance of their parents. 

That’s how it’s supposed to be, right? Those of us who choose to raise children do so with the idea of launching them into the world as independent human beings. Once they’re launched though, they don’t stop being someone’s children. Parents of adult children generally don’t wish their kids good luck and stop being interested in their lives. When interest turns into interference, problems can arise.

Now listen: I’m not suggesting you can never again have an opinion about your adult child. I am, however, suggesting that the relationship between adult children and parents is different than the relationship with young kids or teens. Boundaries shift over time; not allowing those shifts to happen can lead to trouble.

So what is a parent of an adult child to do? Often a parent’s first instinct is to jump in and fix the problem. But if you’ve done your job and launched said kid into the world, you have to trust that they will figure out their own stuff. And if you really cannot stand idly by and not get involved, you can ask your kid what they need. This can look like, “I see you’re struggling; how can I help?” or “I want to help you but I want to make sure you want that from me.” The answer might be no but it might also be yes. We all need our parents sometimes, even when we’re grownups. But we also need to be given the grace and space to ask for help, rather than having it thrust upon us.

And if you really can’t keep your opinion to yourself, that’s what friends and therapists are for: vent away! Then you can maintain the healthy and happy relationship with your kids we all strive to have.

When to say, "that's not helpful"

The people who love us are (generally) well meaning. They want us to feel well, as a rule, and they often have a good idea of what that looks like. Or, they think they have a good idea. Often when you’re grieving, someone who loves you wants to help you by telling you what they think is a great idea. For instance, “[your loved one] would want you to be happy/live your life/not dwell on the past.” Or, “it’s been six months/a year/so long, it’s time to move on with your life.” They make these pronouncements as if they’ll magically snap you out of your grief and back into the world.

I don’t think I need to tell you, that’s not how grief works.

What I do need to tell you is this: it is ok to tell someone they aren’t helping. You don’t have to be unkind or snappish or rude. You can, however, set a boundary and tell them the truth: “that’s not helpful.”

In a previous post about boundaries, I noted that it can be hard to say something we know the other person doesn’t want to hear. People don’t like to be criticized, especially when they’re sure they’re right. That doesn’t mean that your emotional needs have to go ignored in service of not making someone briefly uncomfortable. In fact, someone who loves you and wants you to be well should be able to hear you tell them “that’s not helpful” without losing their shit about it.

It doesn’t matter how long it’s been since your bereavement or what the deceased would or would not say about how you’re handling it. What matters is that you’re getting real, actual support from the people around you. Sometimes that means telling them what you need–and what you don’t.

You don't have to tell your therapist everything

It’s an often-told joke amongst people in my life that I provide way too much context when I tell a story. To explain how I know someone to a mutual friend, for instance, I go all the way back to before we met and the circumstances which led us to one another. I’m apparently not capable of saying, “we used to work together” and leaving it at that. So I truly understand the desire that sometimes comes up in therapy to tell your therapist every single thing that has ever happened in your life. But I’m here to release you from that.

This is not to say you have to censor yourself; on the contrary, you can say anything in therapy. My argument is that you don’t have to. There are some things you can keep to yourself. Everything that has ever happened in your life or throughout the week in between sessions does not have to be hauled out and mined for content. If your therapist asks you about something that doesn’t feel relevant, you can say so. You decide what to talk about; you can also decide what to leave alone.

A lot of people who are new to therapy believe that they have to begin at the beginning and carefully examine everything in their lives. Sometimes that’s helpful. But just as often, it’s necessary to start at today and visit other details as you go along. In doing that, you may find that certain subjects don’t bear revisiting. Being in therapy doesn’t mean watching reruns of your life and trying to figure out what went wrong. Instead, you get to decide what’s important to you now, right this minute, and see where the conversation goes. You’re in charge. Which means, ultimately, that some stuff can stay out of the therapy space. Nothing is off limits but that doesn’t meant that everything is up for grabs.

Should you forgive or stay angry?

When I first started as a hospice social worker, I had this vision in my head of the deathbed. In this fantasy of mine, the soon-to-be bereaved are with the dying and everyone is saying whatever needs to be said. It was a very pretty picture. But it didn’t take too long in real life practice to see that vision vanish.

Don’t get me wrong, it does happen sometimes, that everyone says the Four Things: I love you, I’m sorry, I forgive you, thank you. I’ve facilitated those conversations, I’ve witnessed them, and they are truly beautiful. But more often than that, a lot goes unsaid and unresolved. Maybe it’s because everyone thinks there will be more time; or there’s a fear of upsetting each other; or it’s just too hard to start the conversation. Then the person dies and the bereaved are left with whatever went unsaid or unresolved or unforgiven.

Also, not everyone who dies is saintly, or unconditionally lovable. Difficult people die too. They have loved ones who are left with complicated feelings. They have loved ones who are angry or hurt and now there can’t be a resolution. Maybe there couldn’t be a resolution when the person was alive either but once they’re dead, there’s really no way. In that case, what do we do? Should we forgive or stay angry?

I’ll answer this question with one of my own (just call me Socrates): who is forgiveness for? Is it for the person who’s wronged you? They don’t always want your forgiveness, and when they’re dead they certainly don’t care anymore (I imagine; I guess I’ll find out for sure one day). If it’s not for them, can it be for you?

You’re allowed to hold on to your anger for as long as you want. Even if the person you’re angry at can’t fight with you about it anymore, you are allowed to keep being mad. But everything has its tipping point. One day your anger won’t serve you anymore. Then you can consider forgiveness, if not for someone else, then for yourself.

When trauma shows up

I am not a trauma therapist. My training is in grief; in life-limiting and chronic physical illness; in medical social work; in aging; but not in trauma. And yet, because many of my clients are new to therapy, I hear a lot of trauma confessions.

I don’t call them confessions because trauma is something to be ashamed of or hidden away. But it often is hidden from view. Often I’ve been the first or second person to hear about a traumatic event from decades prior. The next thought from my client, after they share this awful, horrible thing that happened to them that they’ve hidden away for all these years is: “why is it still bothering me now?”

I’m not a trauma therapist but I have an understanding about why we avoid dealing with traumatic events in their aftermath. The reasons are many: there’s a sense of shame, a fear that what happened was your fault; there are expectations of our family and friends, a fear that they won’t respond helpfully; there’s a self-protection our brains do, to minimize, to block out, to ignore what has happened in order to keep going, to survive. The list goes on; there are many, many reasons not to disclose a traumatic event.

Valid as those reasons may be, they will not make the trauma go away. 

Since I am not a trauma therapist, there will be a limit to what I can offer if I see someone with a trauma history. There may be a point where my client and I decide they’re ready to move on to someone who is trained to work with their particular trauma. Or we may decide to consult with an EMDR therapist (a magical therapy I know very little about; but luckily I have a wonderful network of colleagues who are both skilled and trained in it). 

All that comes later, though. What comes first is this: thank you for telling me. And: of course it’s still bothering you, that’s normal. It won’t bother you forever. Starting therapy is the first step to figuring out how to move forward. 

So if you’re ready to start and you’ve found someone you like, just start. If it turns out you can only go so far together, that’s ok. You’re only taking a first step.

When your therapist makes a mistake

Therapists mess up. We are only human, and so sometimes we make mistakes. Unfortunately those mistakes can cause harm to our clients, a thing we try very hard to avoid. That being said, it does happen. I'll spare you a bunch of academic language about therapeutic rupture and repair. And I'll spare you the times that I've messed up as a therapist–that's for my own supervision. What I really want to explore is what to do when your therapist messes up in session. Therapists are entitled to have bad days or bad moments. The question is, when it happens to you, as the client, what can you do?

There are a few options here. First, you might choose to not return. If it’s someone you’ve only seen once or twice, for instance, and they’ve already made a misstep, you might just want to find someone else. In that case, consider that whatever mistake they’ve made as a gift; you know they’re not the right fit for you.

But if your therapist is one you’ve been seeing for a long time and you don’t want to leave, you can—and should—address the issue.

I know that’s easy for me to say, sitting here at my dining room table and not in the therapy room (virtual or in person). That space is sacred and heavy and sometimes fraught. A power dynamic exists. Therapists are trained to be aware of that dynamic and try to make it an equal partnership but it still exists. So it can be frightening say to your therapist, “I am upset with you. You said something that hurt me. I’m frustrated,” etc. It takes an enormous amount of vulnerability and a little bit of risk.

Let me assure you though, if you have a good therapist, they want to hear it. They don’t want you to silently resent them or just disappear and not return. It can be scary, sure, but ultimately it will make things better and allow you to do the work you came to do. Your therapist is going to mess up sometimes; give them the opportunity to apologize so you can both move on, together.

The Good, Medium, and Bad days checklist

One truth about both grief and chronic pain (my two areas of expertise) is that some days are good, some days are bad, and some days are neither. Categorizing the days that way isn’t my attempt to judge them, though that’s what it sounds like. Instead, it’s my way of helping my clients figure out how to manage based on what kind of day (or moment) they’re having.

I hear a lot from my clients about whether or not they’re being “productive.” This is a word I hate. You are not a factory that has to churn out a certain amount of parts every day in order to keep functioning. You are a person who sometimes has easy days and sometimes has hard ones. If you are living with chronic pain or suffering a bereavement, you are allowed to not “accomplish” something every minute of every day, or even once every day. Sometimes it’s a struggle to wash your hair or make an important phone call or exercise. It’s ok for even “easy” things to be hard. 

Easy for me to say, right? We get a lot of messages about our worth from a lot of different sources and for most of us, it boils down to this idea of productivity. I can’t undo any of that just by telling you it’s ok to have a bad day. What I can do is offer an alternative to the self-berating some people do when their pain or their grief prevents them from being productive. 

Instead of starting with judgment (“I didn’t do anything today, I’m useless, I wish I had…” etc.), start with making a list. Actually, make three lists: what can I do on a good day? What can I do on a bad day? What can I do on a medium day? A bad day might consist only of eating and drinking and brushing your teeth. A good day might be an endless list of possibilities. There’s no right or wrong, only what you are capable of doing depending on what kind of day you’re having.

This might sound kind of silly but let me explain how it can help. If the only things on the list on a bad day are tasks you’re able to complete, you cannot berate yourself for not doing more. You did the things you were able to do on this particular day. On the flip side, the list of good day activities doesn’t have to be wholly completed on a good day. It can be filled with options: a good day might mean taking a walk with a friend or sitting down to pay bills but it doesn’t have to be both of those. There will be more good days to do more things on the list. 

Changing the way we view ourselves and our worth is not a quick fix; it’s an ongoing practice made of many small habits and tasks. Instead of the usual cycle of self-recrimination, try something new. Make a list. Give yourself grace. Better days will come.