As parents, we are often faced with a child who doesn’t want to go to school, or soccer practice, or some other activity they are enrolled in.
Usually, our knee-jerk reaction is to trumpet on at them about “comittment!”. Thinking we are doing a good job by teaching our children the value of comittment, of sticking it out, of seeing things through.
Or, an alternative motivation behind achieving compliance might be, as I heard one parent say, “Life sucks. Better they find out now.” Erm….
At any rate, this is can also be a source of conflict between parents, as they often hold differing views on the appropriate way to handle a kid who says, “I’m not going!”
The challenge as parents is to do whatever it takes to make our children feel safe, whilst slowly helping them to build confidence and security in the world.
Forcing children to do something results in:
- the child quits unless we hammer him/her into doing it
- the child performs well after lots of pressure, cajoling, bribery from us
- the child can lie about his feelings, because s/he is a people-pleaser.
What do all of these points above have in common?
NONE of the motivation, desire, commitment etc. is coming from the chidl. It is all coming from external influences – i.e. the parents.
So what are we teaching through this method?
We can try to force, trick, cajole or control our child’s choices. Or we can view it as a process and be there as a support and guide as he discovers natural consequences to his actions and then asks self if that’s who he is? how he wants to live his life? etc.
If we use these methods, we are teaching the child that:
1. He should do something, not because he wants to, or it’s in alignment with his goals and values as a human being, but because he’s weak enough to allow himself to be manipulated into performing the way SOMEONE ELSE wants him to behave. That’s a lesson that will serve him really well when the dominant presence in his life is not us, but his peer group. We’ll see really good results from that training when the person he most wants to please is not mum or dad, but his girlfriend, or the popular guys at school.
2. Better not try anything, because god help you if you decide you don’t like it anymore, or it’s too stressful, or just not what you expected. Because then your parents are going to force you to keep going, because you made a commitment. So, best to just not try anything new, or join anymore group activities, ’cause it’s not worth the aggravation.
Our agenda should not be to control the child and get him/her to do what I think is best. Our agenda should be to find out what HE wants and talk to him about how his actions determine who he is in this world. And does he want his world to become bigger or smaller?
Our agenda should be to discover the child's real concerns regarding the coaching and the dynamics of the other kids and how all that makes him feel. And then address those feelings. Our agenda should be to give him the FREEDOM and tools to achieve the freedom to be who HE wants to be in this life. Not who I want him to be.
Our agenda should be to let him make some mistakes in his life, so he can learn about who he is, what he wants, and natural consequences of his actions. Rather than forcing, cajoling, bribing him to immediately produce the desired result (i.e. go to this track meet) I see this incidence as more than just whether he’ll go to the meet or not, no, it is far more valuable as a teaching and learning tool for the child's development into a successful adult.
I am not looking to raise an obedient child who can be easily controlled by me and perform according to MY values, and what’s important to me.
I am looking to raise a strong, successful adult, who is cognizant of HIS values, what is important to him, and lives his life accordingly.
And what would be the natural conclusion of this method?
1. He will look to his OWN gut for wisdom about what he’s really feeling and what’s really important to him. Not to the dominant person in his life.
2. He will learn natural consequences for various actions NOW when the payback is not too damaging nor devastating. Why do you think most teenagers make such disastrous decisions and muck themselves up so badly? They haven’t had any practice! They’ve been controlled as children, rather than guided to find their own wisdom and allowed to make good and bad choices, so they experience the consequences and then revise future behaviour, based on lessons learned.
3. He will learn the importance of using tools like dialoguing openly with someone he respects, EFT, connecting with his gut, to solve his problems and dilemmas.
4. Hopefully, over time, he will reduce his people-pleasing tendencies as he comes to put his own feelings and body wisdom before others. This will make him much happier in his life and also render him less susceptible to negative, persuasive influences. This will increase his integrity and authenticity as a successful human being in this life.
Worrying can be helpful when it spurs you to take action and solve a problem. But if you’re preoccupied with “what ifs” and worst-case scenarios, worry becomes a problem. Unrelenting doubts and fears can be paralyzing. They can sap your emotional energy, send your anxiety levels soaring, and interfere with your daily life. But chronic worrying is a mental habit that can be broken. You can train your brain to stay calm and look at life from a more positive perspective.
Why is it so hard to stop worrying? Constant worrying takes a heavy toll. It keeps you up at night and makes you tense and edgy during the day. You hate feeling like a nervous wreck. So why is it so difficult to stop worrying?
For most chronic worriers, the anxious thoughts are fueled by the beliefs—both negative and positive—they hold about worrying.
On the negative side, you may believe that your constant worrying is harmful, that it’s going to drive you crazy or affect your physical health. Or you may worry that you’re going to lose all control over your worrying—that it will take over and never stop.
On the positive side, you may believe that your worrying helps you avoid bad things, prevents problems, prepares you for the worst, or leads to solutions.
Negative beliefs, or worrying about worrying, add to your anxiety and keep worry going. But positive beliefs about worrying can be just as damaging. It’s tough to break the worry habit if you believe that your worrying protects you. In order to stop worry and anxiety for good, you must give up your belief that worrying serves a positive purpose. Once you realize that worrying is the problem, not the solution, you can regain control of your worried mind.
Why you keep worryingYou have mixed feelings about your worries. On one hand, your worries are bothering you—you can't sleep, and you can't get these pessimistic thoughts out of your head. But there is a way that these worries make sense to you. For example, you think:
You have a hard time giving up on your worries because, in a sense, your worries have been working for you.
Worry and anxiety self-help tip #1: Create a worry periodIt’s tough to be productive in your daily life when anxiety and worry are dominating your thoughts. But what can you do? If you’re like many chronic worriers, your anxious thoughts feel uncontrollable. You’ve tried lots of things, from distracting yourself, reasoning with your worries, and trying to think positive, but nothing seems to work.
Why trying to stop anxious thoughts doesn’t workTelling yourself to stop worrying doesn’t work—at least not for long. You can distract yourself or suppress anxious thoughts for a moment, but you can’t banish them for good. In fact, trying to do so often makes them stronger and more persistent.
You can test this out for yourself. Close your eyes and picture a pink elephant. Once you can see the pink elephant in your mind, stop thinking about it. Whatever you do, for the next five minutes, don’t think about pink elephants!
How did you do? Did thoughts of pink elephants keep popping in your brain?
“Thought stopping” backfires because it forces you to pay extra attention to the very thought you want to avoid. You always have to be watching for it, and this very emphasis makes it seem even more important.
But that doesn’t mean there’s nothing you can do to control your worry. You just need to try a different approach. This is where the strategy of postponing worrying comes in. Rather than trying to stop or get rid of an anxious thought, give yourself permission to have it, but put off thinking any more about it until later.
Learning to postpone worrying:
Postponing worrying is effective because it breaks the habit of dwelling on worries in the present moment. Yet there’s no struggle to suppress the thought or judge it. You simply save it for later. As you develop the ability to postpone your anxious thoughts, you’ll start to realize that you have more control over your worrying than you think.
Worry and anxiety self-help tip #2: Ask yourself if the problem is solvableResearch shows that while you’re worrying, you temporarily feel less anxious. Running over the problem in your head distracts you from your emotions and makes you feel like you’re getting something accomplished. But worrying and problem solving are two very different things.
Problem solving involves evaluating a situation, coming up with concrete steps for dealing with it, and then putting the plan into action. Worrying, on the other hand, rarely leads to solutions. No matter how much time you spend dwelling on worst-case scenarios, you’re no more prepared to deal with them should they actually happen.
Distinguish between solvable and unsolvable worriesIf a worry pops into your head, start by asking yourself whether the problem is something you can actually solve. The following questions can help:
Productive, solvable worries are those you can take action on right away. For example, if you’re worried about your bills, you could call your creditors to see about flexible payment options. Unproductive, unsolvable worries are those for which there is no corresponding action. “What if I get cancer someday?” or “What if my kid gets into an accident?”
If the worry is solvable, start brainstorming. Make a list of all the possible solutions you can think of. Try not to get too hung up on finding the perfect solution. Focus on the things you have the power to change, rather than the circumstances or realities beyond your control. After you’ve evaluated your options, make a plan of action. Once you have a plan and start doing something about the problem, you’ll feel much less worried.
Dealing with unsolvable worriesBut what if the worry isn’t something you can solve? If you’re a chronic worrier, the vast majority of your anxious thoughts probably fall in this camp. In such cases, it’s important to tune into your emotions.
As previously mentioned, worrying helps you avoid unpleasant emotions. Worrying keeps you in your head, thinking about how to solve problems rather than allowing yourself to feel the underlying emotions. But you can’t worry your emotions away. While you’re worrying, your feelings are temporarily suppressed, but as soon as you stop, the tension and anxiety bounces back. And then, you start worrying about your feelings, “What’s wrong with me? I shouldn’t feel this way!”
The only way out of this vicious cycle is by learning to embrace your feelings. This may seem scary at first because of negative beliefs you have about emotions. For example, you may believe that you should always be rational and in control, that your feelings should always make sense, or that you shouldn’t feel certain emotions, such as fear or anger.
The truth is that emotions—like life—are messy. They don’t always make sense and they’re not always pleasant. But as long as you can accept your feelings as part of being human, you’ll be able to experience them without becoming overwhelmed and learn how to use them to your advantage. The following tips will help you find a better balance between your intellect and your emotions.
Worry and anxiety self-help tip #3: Accept uncertaintyThe inability to tolerate uncertainty plays a huge role in anxiety and worry. Chronic worriers can’t stand doubt or unpredictability. They need to know with 100 percent certainty what’s going to happen. Worrying is seen as a way to predict what the future has in store—a way to prevent unpleasant surprises and control the outcome. The problem is, it doesn’t work.
Thinking about all the things that could go wrong doesn’t make life any more predictable. You may feel safer when you’re worrying, but it’s just an illusion. Focusing on worst-case scenarios won’t keep bad things from happening. It will only keep you from enjoying the good things you have in the present. So if you want to stop worrying, start by tackling your need for certainty and immediate answers.
Challenging intolerance of uncertainty: The key to anxiety reliefAsk yourself the following questions and write down your responses. See if you can come to an understanding of the disadvantages and problems of being intolerant of uncertainty.
Worry and anxiety self-help tip #4: Challenge anxious thoughtsIf you suffer from chronic anxiety and worries, chances are you look at the world in ways that make it seem more dangerous than it really is. For example, you may overestimate the possibility that things will turn out badly, jump immediately to worst-case scenarios, or treat every negative thought as if it were fact. You may also discredit your own ability to handle life’s problems, assuming you’ll fall apart at the first sign of trouble. These irrational, pessimistic attitudes are known as cognitive distortions.
Although cognitive distortions aren’t based on reality, they’re not easy to give up. Often, they’re part of a lifelong pattern of thinking that’s become so automatic you’re not even completely aware of it. In order to break these bad thinking habits and stop the worry and anxiety they bring, you must retrain your brain.
Start by identifying the frightening thought, being as detailed as possible about what scares or worries you. Then, instead of viewing your thoughts as facts, treat them as hypotheses you’re testing out. As you examine and challenge your worries and fears, you’ll develop a more balanced perspective.
Stop worry by questioning the worried thought:
Cognitive Distortions that Add to Anxiety, Worry, and StressAll-or-nothing thinking - Looking at things in black-or-white categories, with no middle ground. “If I fall short of perfection, I’m a total failure.”
Overgeneralization - Generalizing from a single negative experience, expecting it to hold true forever. “I didn’t get hired for the job. I’ll never get any job.”
The mental filter - Focusing on the negatives while filtering out all the positives. Noticing the one thing that went wrong, rather than all the things that went right.
Diminishing the positive - Coming up with reasons why positive events don’t count. “I did well on the presentation, but that was just dumb luck.”
Jumping to conclusions - Making negative interpretations without actual evidence. You act like a mind reader, “I can tell she secretly hates me.” Or a fortune teller, “I just know something terrible is going to happen.”
Catastrophizing - Expecting the worst-case scenario to happen. “The pilot said we’re in for some turbulence. The plane’s going to crash!”
Emotional reasoning - Believing that the way you feel reflects reality. “I feel frightened right now. That must mean I’m in real physical danger.”
'Shoulds’ and ‘should-nots’ - Holding yourself to a strict list of what you should and shouldn’t do and beating yourself up if you break any of the rules
Labeling - Labeling yourself based on mistakes and perceived shortcomings. “I’m a failure; an idiot; a loser.”
Personalization - Assuming responsibility for things that are outside your control. “It’s my fault my son got in an accident. I should have warned him to drive carefully in the rain.”
Worry and anxiety self-help tip # 5: Be aware of how others affect youHow you feel is affected by the company you keep, whether you’re aware of it or not. Studies show that emotions are contagious. We quickly “catch” moods from other people—even from strangers who never speak a word (e.g. the terrified woman sitting by you on the plane; the fuming man in the checkout line). The people you spend a lot of time with have an even greater impact on your mental state.
Worry and anxiety self-help tip #6: Practice mindfulnessWorrying is usually focused on the future—on what might happen and what you’ll do about it. The centuries-old practice of mindfulness can help you break free of your worries by bringing your attention back to the present. In contrast to the previous techniques of challenging your anxious thoughts or postponing them to a worry period, this strategy is based on observing and then letting them go. Together, they can help you identify where your thinking is causing problems, while helping you get in touch with your emotions.
Using mindfulness meditation to stay focused on the present is a simple concept, but it takes practice to reap the benefits. At first, you’ll probably find that your mind keeps wandering back to your worries. Try not to get frustrated. Each time you draw your focus back to the present, you’re reinforcing a new mental habit that will help you break free of the negative worry cycle.
Stage 1: Withdrawal (Days 0 – 15)
Withdrawal usually lasts from 1 to 2 weeks, but it can last upwards of 4 weeks—and, in some extreme cases, longer. Also known as the “sleep, eat, and drink” stage, your body and brain are in healing overdrive. There’s a lot of damage meth caused that needs to be repaired before you can move forward.
Stage 2: The Honeymoon (Days 16 – 45)
The crash has lifted, your body has made those immediately needed repairs, and you are feeling physically and emotionally much stronger. You might even feel great, better than you’ve felt in years. And it’s only the beginning of the third week! Unfortunately, this upswing can lead to overconfidence and you might find yourself minimizing your past meth problem.
A lot of people will relapse here because of this overconfidence. But not you. You are prepared. You understand this Honeymoon won’t last. Still, there’s much to enjoy while it does.
And much to do in the meantime, while you’re feeling stronger.
Stage 3: The Wall (6 Weeks – 4 Months)
You hit it hard. All the positive, forward momentum from the Honeymoon crashes around you.
A seemingly insurmountable Wall of depression, boredom, and despair—it begins about 45 days into sobriety and it continues through month 4 or thereabouts. Rarely, however, does the Wall last longer than 3 months. So, keep in mind, it’s going to get better.
The Wall is often where people will relapse. You so want the feelings of boredom and loneliness to pass, crystal meth seems like the solution again. Though the danger of picking up is highest here, you can get past it.
Let’s look at what to expect and what you can do to get through this stage of your recovery. The Wall is not impossible to overcome, just tricky.
Stage 4: Adjustment (Months 4 – 6)
You’ve gotten over the Wall safely and it is now mostly behind you. The next stage is called “Adjustment” because that’s what characterizes this time period—adjusting, physically, socially, and emotionally, to life without crystal. You get relief from the overwhelming cravings and begin to find life interesting again.
Stage 5: Ongoing Recovery (Months 6 – 12)
Toward the end of the first year clean, crystal meth addiction can seem distant and almost tangential to your life. Or, it can be something you continue to think about, fleetingly, almost every day. Like all things on this timeline, it depends.
This part of the quitting journey is called “Ongoing Recovery” (also known as the “Resolution” stage) because, despite how foreign your crystal dependence may seem, it’s important to remember that meth addiction is a “chronic disease” and you are never cured.
Recovery is always ongoing.
Arthur H. Belmont, LMFT
has over 18 years of experience working with children, teens and adults who are struggling with relational, emotional or behavioral issues.