Holistic Divorce Counseling

Holistic Divorce Counseling Nicole S. Urdang, M.S., NCC, DHM, LMHC. Free support, resources, and comfort for all life's issues and transitions.

Six second technique to stop bruxism: grinding or clenching your teeth. October 8, 2020

This is based on the book: The 6 Second Quieting Reflex by Dr. Charles Stroebel.

It’s a super easy way to re-train your jaw so it automatically relaxes rather than tensing. The hard part is doing it constantly throughout your day until you have successfully changed your unconscious pattern.

It also works marvelously for any TMJ (temporomandibular joint) pain with their concurrent headaches, toothaches, tooth sensitivity, facial achiness and some migraines.

According to dentist’s reports, Covid has been an especially stressful and clenching time for many patients, which has resulted in more cracked teeth. (https://www.nytimes.com/2020/09/08/well/live/dentists-tooth-teeth-cracks-fractures-coronavirus-stress-grinding.html)

This is a very simple technique you can use to relax your mind and body. Each time you do it should only take a few seconds. The more you repeat it the more efficiently it works. You are creating a new neural pathway that meets stress with relaxation.

It will also calm your nervous system as much stress is held in the face and jaw.

Imagine a breath coming into your body through the soles of your feet.

As you do this consciously allow your jaw to relax while still keeping your mouth closed.

Simultaneously picture something that brings a gentle smile to your face. 

It’s amazing how powerful this simple technique can be. The more you practice it the stronger the link becomes between relaxing your jaw, activating the smile muscles of your face (which sends messages to your brain calming your nervous system), all while taking a rejuvenating deep breath.

Copyright Nicole S. Urdang


How COVID loneliness is different from non-COVID loneliness and how to work wisely with it. September 19, 2020


Loneliness is different from solitude. Solitude is something chosen while loneliness often feels foisted on you. The Covid pandemic has generated both solitude and loneliness for millions of people.


How is Covid loneliness different from non-Covid loneliness? 


If you’re an introvert, the social limitations Covid have imposed on your life might actually feel like a gift. A cosmic permission slip to engage less, as there are fewer social events to attend or decline. On the other hand, if you’re more extroverted, the same social limitations can feel like an emotional straight jacket.


Introverts, who traditionally re-energize alone, are not hermits. They still enjoy social contact, just less of it. So, whether you’re an introvert or an extrovert, the social restrictions of Covid have had an effect on you.


If you’re an introvert and appreciate not having to say no to social invitations you can still feel somewhat bereft about the ones you would have liked to attend. In some ways, introverts have it even harder as their social circle is usually smaller and there are even fewer people with whom they want to interact. Extroverts typically have a wider circle and more people they can see, even with social distancing.


Monks and nuns who live in separate communities might actually have it the easiest. They are used to solitude, a certain amount of silence, and community. They know how to find refuge in prayer, contemplation and meditation. There’s a lesson in that. This could be a great time to enjoy the 55,000 free meditations on the Insight Timer app. See my curated list of some of my favorite teachers here: https://holisticdivorce.wordpress.com/category/insight-timer-meditations/


It’s also a good opportunity to study anything you’ve been interested in but put on the back burner for lack of time. Of course, I’m not suggesting that for people who are trying to entertain their children, monitor homework, homeschool, or anyone whose schedule is more than full. While they may miss certain social activities, they are probably not feeling particularly lonely.


Almost everyone I talk to is suddenly cleaning out their closets, attics and garages—-when they’re not vacuuming and dusting. But there’s only so much you can do to keep the loneliness at bay. When you feel sad and alone, you can scratch that itch by calling somebody, doing an extra errand, or anything that puts you near other humans; or, you can take the Buddhist approach and explore how loneliness really feels.


If that inner journey appeals to you, or you’re simply curious about it, try sitting down somewhere comfortable. Watch your thoughts. Notice them, name them. Just noticing and naming your thoughts activates your prefrontal cortex and calms your nervous system, so whatever loneliness you might feel will be less (complicated) by anxiety, anger, or something else emotionally challenging.


Notice your breath. Where do you feel it? Is it warm? Cool? Deep? Shallow?


Feel your body, whether you’re sitting or lying down. Feel it touch whatever surface supports it. 


Do a body scan. Starting at the crown of your head work your way slowly down through your whole body noticing how each area feels.


It’s truly amazing how sitting with an uncomfortable, or even disturbing, feeling can help it lessen or disappear.


Fighting feelings creates misery. Accepting even the most unpleasant thoughts, sensations and emotions is the path to freedom.


Loneliness is only bad if you tell yourself it is. You could choose to cultivate curiosity and try one of the above suggestions. Most of us have never gone through anything like this before and might find aspects of it intriguing.  To get you started, try asking yourself:


How have I coped and adapted? What have I learned? 


Even more amazingly, how have I benefited? 


How has this helped change the way I look at relationships, work, leisure time, sleep, nature, even my own breath?


Has it changed what’s important to you?


This could be an interesting time to keep an audio or written journal.


If you’re curious about audio journaling, a method I adore, check out this piece: https://holisticdivorce.wordpress.com/category/audio-journaling/


You have probably experienced loneliness before. With or without Covid, it’s likely you will experience it again. Finding out what supports you during lonely times makes them less daunting. 


Most importantly, we can all stand what we don’t like. (See this for more on sitting with discomfort: https://holisticdivorce.wordpress.com/2011/09/01/sitting-with-discomfort/)


Deciding to accept some lonely feelings during Covid only makes it easier when they inevitably show up.


As with anything difficult in life, practicing self compassion can soften the blow. (There’s a wonderful Ted talk by Kristen Neff on YouTube explaining how to talk to yourself compassionately.)


Kindness towards yourself is the balm for which your spirit yearns. Patience as you navigate this unfamiliar terrain, as well as allowing yourself to feel all your feelings and think all your thoughts, no matter what they are, helps immeasurably.


Treat yourself as lovingly as possible and remind yourself: 


I can stand what I don’t like.


The fact that I am still here proves I’m resilient.


Sometimes my only job is to take the next breath.



Copyright Nicole S. Urdang


Using Bach’s Rescue Remedy during COVID & for all stress, tension and anxiety. July 14, 2020



I am not a medical doctor, nor am I advising anyone to take any medication without consulting their physician first.


One of the most amazing legacies of homeopathy is a series of flower essence remedies that were developed by Dr. Edward Bach in England during the 1930’s. Dr. Bach believed that our unbalanced emotions can often be the root of our immune system’s ability to either fight or succumb to pathogens. The flower essences were his answer to rebalancing emotional states.


His most famous one is Rescue Remedy, a combination of five different wildflower essences: rock rose, impatiens, clematis, star-of-Bethlehem, and cherry plum.


In all the years it has been used, it has no documented side effects or interactions with other medications. Its benefits may all be attributable to the placebo effect. However, whether it’s a placebo or not, it helps reduce stress and anxiety for many who use it.  (I don’t know about you, but I would love it if all medication worked through the placebo effect and had no bad side effects or drug interactions.)


It can be used either for acute or chronic conditions. In a crisis for shock or daily for ongoing anxiety. You can take it multiple times a day or only as needed. One day, you  will notice how quickly and effectively it helps and another day you will not notice any change. Interestingly, even if you don’t notice an obvious reduction in your stress there may be a lessening of your anxiety’s intensity. If you take a Xanax you will definitely feel less anxious and you will typically notice a difference within 20 minutes. If you use Rescue Remedy you are more likely to feel as if your anxiety is less intrusive and disturbing. It makes a difference but you never feel drugged. In addition, it can be an excellent sleep aid.


Rescue Remedy comes in a variety of delivery systems: tincture (drops), spray, sugar free pastilles, tiny capsules called pearls, gum, and cream (for topical use with cuts and scrapes where the person is emotionally thrown by the experience.) I am partial to the drops, which can be taken straight (dropped into the mouth and situated under the tongue so they immediately go into the bloodstream, or by putting a few drops in your water bottle). The spray is also handy, but more expensive. The pastilles (I only suggest the Black Currant flavor) are also a great option if you are avoiding alcohol or want something portable in a tin. As they melt–please resist the urge to chew them–they release the remedy. Each time you dissolve one you reinforce the idea that they are helping you feel more balanced and calmer, which creates its own Bach neural pathway in your brain. You can also create a neural pathway with the other delivery systems, but some people find it more reinforcing to be aware of the remedy as it slowly goes into their system.


Over the decades that I have used and recommended Bach’s Rescue Remedy I have noticed one thing: the more sensitive you are the more likely it will benefit you. That said, it acts differently on every body and differently every time you use it, as your chemistry, mood, environment, etc. are always changing.


In Covid times, I think it’s a really good idea to take Rescue Remedy once a day, if not more frequently. It can’t hurt you, it’s not very expensive, and it can really make a difference.


Copyright Nicole S. Urdang


The art of admitting fallibility. July 8, 2020


Whether we’re in the midst of a pandemic, political upheaval or merely the ups and downs of a normal day, there is something incredibly freeing about saying:

I was wrong.

I was mistaken.

I didn’t understand.


Every day, even if you’re not consciously paying attention, you are learning. Growing, learning, and being mistaken about things. What a gift! What a joy it is to be wrong. I know that may sound strange, but admitting you were mistaken paves the way to self compassion, openness and personal evolution.


Yet, it can be incredibly hard to admit being wrong. The ego hates it. The ego clings to a false sense of security and importance from thinking it is all knowing. The ego loves to think it’s king of the hill. One way it feels inflated is to be right about everything. Sadly, that limited worldview discourages change and growth.


In an earlier piece on the site I wrote about four words that will change your life (see: Thank you, I’m sorry.)  I still believe those words are relationship and life-changing; but, growth and relationship change is not always about apologizing for being wrong, even though that’s often a wonderful and useful thing to do as it allows you to recognize that there’s still plenty to learn. 


Admitting you were wrong is one of the most amazing ways to move away from an ego driven state to one motivated by open heartedness and curiosity.


Curiosity,  creativity and experimentation will almost always save your bacon. This philosophical triumvirate can turn even the most odious situation, whether external or internal, into something truly amazing. What’s incredible is how your worldview, and your self image, can expand and change.


What prevents this hubris-annihilating behavior? Fear. Fear of seeming weak, wrong, or diminished in some way. All misguided ideas that come from insecurity fueled by denigrating advertising and social media. 


Deep down, everyone feels insecure about some things, advertising and social media tap into those insecurities with unattainable images of how you and your life should be and encourage putting on a false front by pretending to be something you’re not. Admitting you’re wrong flies in the face of that; so, at first, it’s very difficult to do. Difficult, but not impossible.


There is so much joy in being emotionally and intellectually flexible. Admitting you can be wrong is one of the most freeing things on earth. It opens you up to new ways of thinking. It seems to me we need that now more than ever with deep societal issues of income/racial/gender inequality, climate change, and pandemics that descend in a nanosecond.


Copyright Nicole S. Urdang


The Myth of Being Stuck in a Rut: Your Inner Work is Not Always Conscious June 6, 2020



When the unconscious knows you are ready it will speak to you.

Rick Hanson



You are conscious every moment of your waking life, unless you’re in a coma or anesthetized. Because you’re aware of your analytical mind, it’s easy to think any psychological changes have to be achieved by conscious work. Thankfully, that is not always the case. On some level, especially with long standing issues, you unconsciously process material and evolve all the time—even in your dreams.


You know how you can stand a certain dynamic or situation 99 times, but the hundredth time puts you over the edge? You may not have consciously been aware of this build up, but it has been brewing under the surface. It reached a tipping point and suddenly you’re conscious of wanting a change. This explains how what appears to be a sudden or rash action is often born of years of unconscious processing. It’s not that you have been out of touch all that time, it’s that it hadn’t reached a critical point, yet; or, a point to which you were able to recognize it.


It can be very helpful to acknowledge this inner work as it allows you to know transformation is always happening, even when it looks as if you’re in limbo or stagnant. Just like the seed that sits underground all winter looking dormant, it’s harnessing all its energy to burst forth in the spring.


By definition, you are not aware of unconscious work, even though it’s occurring every moment of your life. That makes it easy to fall into the trap of thinking you’re not moving forward. Nothing could be further from the truth. You’re always evolving, even when you’re not consciously aware of the process.


If you are prone to self-downing, this lack of appreciation for unconscious processing can lead to more self criticism. Have a little faith in yourself. Understand that some of your most profound growth is going to happen from unconscious work as your experience and knowledge, including self knowledge, accrue and assimilate.


Have you ever had that eureka moment when you suddenly figured out something without consciously thinking about it? Your unconscious mind was working and chose to make the answer obvious at that exact moment.


Consider this deep, inner work as a compassionate companion ready to dole out kindness, patience and understanding in doses it thinks you can handle.


Along the same lines, your unconscious mind will not overwhelm you with more than you can handle. It only makes things consciously available when the time is right. Pushing that river doesn’t work. On the other hand, dream work, which allows entrée into previously unconscious material, can be a path to greater understanding of your desires, fears and motivations. All of which go into making better decisions based on who you are and what you want. (There’s a piece on dream journaling on this site.)


Grief is the poster child for this inner work. While much of it is processed consciously, spiritually, and physically, there is also a deeper acceptance steeping unconsciously. Pushing the river only frustrates you by encouraging unrealistic expectations that become a breeding ground for self-downing.


Trust you’re moving forward and constantly evolving. Allow yourself to grow at your own pace without forcing a specific time line or spiritual agenda. Taking these leaps of faith lead to greater self-appreciation, less perfectionism and more inner peace.



Copyright Nicole Urdang


Sick of your gratitude practice? Try this. May 5, 2020



There’s no question that counting your blessings can make you feel better, but if it becomes something you do on auto pilot and you’re not fully conscious of what you’re saying, it ceases to be meaningful.


If that happens to you try this:


When you’re focusing on what’s going wrong in your life, what you don’t like, who’s behavior annoys you or despair over world affairs,  focus on what’s right, right now.


What’s right in your body?

What’s right in your relationships?

What’s working in your home?

What’s right in your self nurturing practices, like exercising, eating well, sleeping enough, talking lovingly and compassionately to yourself, meditating, learning, being kind and generous, etc.


The quickest way to do this:  Every time you notice something wrong or disturbing train yourself to immediately ask “And what’s right, right now?”


All cognitive behavior therapy centers on reframing your thoughts. A gratitude practice is a beautiful way to do this, as is mindfulness, meditation, reading inspirational books, watching uplifting videos, listening to music, moving your body, taking time in nature and anything that shifts your internal gears and perspective. This practice: seeking out what’s right in your life and paying attention to it, is something you can do when those options are not readily available, or when none of them appeals to you. It’s also a great option for times when you want a deeper, more holistic look at your life.


Unhappiness often comes from focusing intensely on one thing that’s not going well in life. This laser like focus on the negative can eclipse everything else. The practice of attending to what’s right, not only shifts your perspective but broadens it. By widening your worldview you begin to relax, and appreciate everything that’s going well for you right now.


If you’re really feeling despondent, please sit down and, with or without a journal, notice what you’re feeling emotionally, physically, and thinking. The most important thing is to notice what’s true for you this minute. This “finding what’s right, right now” practice is meant for times when you’ve already done that or you just need a quick shift in perspective.


I know there are some skeptics among you who might say: “Yes, Nicole, I can count all the things that are going right in my life and there are many, but right now they don’t matter as much to me as what’s driving me to despair.” That’s a legitimate and very real perspective when you’re in the thick of it. Part of this practice involves convincing yourself that the things you’re choosing to focus on matter. They’ve mattered a lot to you in the past. While they may not be in the forefront of your mind at the moment, I’m pretty sure they will bring you joy again in the future. Sometimes, the best thing you can do is just keep breathing. So many of the practices I suggest on this site are simply ways of getting through the challenging times to the next good experience.



Copyright Nicole S. Urdang


Lessening the grip of repetitive thoughts with Internal Family Systems (IFS) theory and Mindfulness. April 25, 2020


One quick way to burn yourself out is to be on red alert 24/7. A constant litany of negative thoughts, while it can seem protective, is a sure fire path to emotional and physical depletion.


If you grew up in a toxic or traumatic environment it’s easy to have unconsciously developed protective parts that seek out and rehearse every negative possible consequence in any situation. It’s as if ruminating on bad things magically inoculates you to them. Of course, this isn’t true. Yet, as a child, you had to be vigilant. Aspects of this constant vigilance to a parent’s unpredictable, hurtful, or even violent behavior can remain with you through adulthood. This hyper-awareness may manifest as reliving past wrongs or focusing on potential future pain, but it is just as comfortable dwelling on current anxieties.


On the surface, this does not seem like a helpful or adaptive thing for your brain to do; but, it’s an unconscious habit that developed in childhood when your brain was extremely porous to learning new things. This High Alert part protected you and persists because it doesn’t recognize you are now an adult.


While ruminating on unhappy situations, past or future, can seem useful, it’s clearly painful. All self destructive behaviors developed for a reason. They shield you from something your unconscious mind believes will be far worse: Feeling the intense pain, grief, hopelessness, or helplessness you felt as a child. Your unconscious mind thinks you won’t be able to survive that onslaught, so it developed myriad strategies to distract you. Ruminating on negative possible outcomes or historical hurts is just one in the pantheon of creative ways your mind protects you.


Telling yourself not to think those thoughts will not work. What is helpful is recognizing, and even appreciating, how those worrying parts are trying to save your emotional bacon. They’re not your enemies they’re your allies.


These parts work diligently to protect you, just the way they did in your childhood, by keeping you hyper-vigilant. The thing is, you’re an adult now and you know how to keep yourself safe. You’re better at setting good boundaries with people who push your buttons and you may even be good at not allowing toxic people into your life.


By acknowledging and appreciating the parts of you that have worked to keep you aware of potential danger, and reminding yourself you are no longer a child in that situation, you can choose freedom from toxic people. You can start showing yourself there are other ways to protect you that don’t wall you off from a life of greater joy.


Overprotecting yourself limits your options. Not only that, the incessant repetition of negative thoughts creates anxiety, anger, resentment, feelings of worthlessness, depression—-in other words,  grief, in all its iterations.


If you had a trumatic or toxic childhood, you have a legacy of grief. It’s normal and natural and doesn’t preclude joy. As time goes on, you will notice your grief rising to the surface and becoming conscious. It may be triggered by a relationship issue, a particularly poignant scene in a movie, a piece of music, or anything else that reminds you of a painful childhood experience. Grief is a normal part of life. You may just have more of it. The trick is to develop a deeply compassionate relationship to the part of you that feels sad. Acknowledge it; but, allow yourself to change and grow into someone who recognizes that grief doesn’t have to rule every moment of your life.


Notice it, name it, feel it, but don’t feed it. It has plenty of sustenance already. When negative thoughts come up, view them as your internal geiger counter. Alerting you to an incoming unhelpful thought. Unlike when you were a child or a teenager, you can now ask yourself: 


Is this what I really want to think right now? 

How is thinking that going to improve my day? 

Is wallowing in negativity going to help me?


Remind yourself: 


I’ve done this for years and all it does is make me feel worse. 

I know how to protect myself. I don’t need this old thought pattern to keep me safe. 

I’m perfectly capable of taking good care of myself.

I can be assertive. 

I can set good boundaries. 

I can be self compassionate.

I can create peace, joy and contentment in my life.

When negative thoughts arise, I can notice, name and accept them. If I make it safe to feel them they will recede.

The more I show myself kindness, patience and radical self love, the easier it will get.




Copyright Nicole S. Urdang


Coronavirus Music Playlist  April 8, 2020



This compilation of songs, all of which can be found on YouTube, will bathe your soul in bliss. Some are in English and some in Sanskrit, the ancient holy language. All are designed to soothe your spirit during this strange and challenging time.



Snatam Kaur

Long Time Sun




I’ll Be Fine



Snatam Kaur

Ra Ma Da Sa




Om Mani Padme Om




Heart Sutra







Deva Premal

Purnam I & II




Deva Premal





Bhajamana Ma



A Buddhist and yogic response to COVID-19 March 30, 2020


Here are two practices, one from Buddhist tradition and one from yoga, to help you feel a sense of agency during this unusual time and to send out loving kindness to everyone who might be suffering.


Tonglen, as described by the Buddhist teacher Pema Chodron, encourages you to:

Feel your discomfort, anxiety or pain, emotionally and wherever you can find it in your body.

Send yourself loving kindness and compassion.

Think of all the other people in the world who might be suffering just as you are right now..

Breathe in their pain. (If you’re a highly sensitive person or an empath, this may feel like too much. If that’s true for you, skip this step.)

Send them love and compassion.

The practice is done slowly, deliberately, and with an open heart towards yourself and others. It’s a beautiful meditation that connects us in a time of disconnection.



The yogic practice uses the mantra:

Lokah samastah sukhino bhavantu.

One of the translations from the Sanskrit means:

May all beings be happy and free, and may the thoughts, words, and actions of my own life contribute in some way to that happiness and freedom for all.


If you choose the mantra practice, the classic way to use it is to either sing, chant, speak, whisper or think the mantra 108 times for 40 consecutive days.

You can count the number on a string of 108 mala beads, or two cycles of a 54 bead rosary, or just use your fingers.

This is a perfect time to experiment with new tools to help ground and support you.


Here’s a link to a YouTube video of the chant: https://www.youtube.com/watch?v=xn7mhcdAqzc


(If you love doing the mantra, please check out the whole mantra section on this site.)



Copyright Nicole S. Urdang


Staying emotionally strong and balanced during Covid March 21, 2020


Clearly, this is an extremely stressful time. It’s also an opportunity to trust yourself and use all the tools you have practiced to cope in the past.


I have compiled a short list of things you can do to buoy your spirits, keep yourself physically healthy, and help others.


If you have Bach’s Rescue Remedy put a couple of drops in your water bottle every day or take one of the pastilles. It can only help calm your nervous system.


Don’t skip meals. If your blood sugar gets too low it affects your mood and you will be more prone to anxiety and irritability.


Catch up on sleep. Sleep helps raise your metabolism so you can process your food efficiently, helps your memory consolidate from the day before and gives you extra mental and physical energy to deal with change.


Discover the INSIGHT TIMER  app. I have a list of some of my favorite teachers in an earlier post. There are over 40,000 different meditations and talks available. They will definitely soothe your mind. This is a great time to try a walking meditation, either inside or outside your home. The app has a variety of short and long walking meditations to talk you through the experience. Try this wonderful 8 minute meditation to shift your nervous system into a calm, balanced state: https://insig.ht/xShVoOd4c9


Journaling, whether written or audio, can be great for releasing stress, counting your blessings or simply processing your reactions to what is going on.


Distract yourself. Whether it’s music, videos, reading, learning a new skill, practicing yoga, qi gong, taking a walk, calling a friend or relative, cleaning out your closets, tackling a household chore or doing anything else you’ve procrastinated with, being busy helps clear your mind and calm your nerves.


Help someone. If you can do a chore for somebody, if you can buy gift certificate to your favorite restaurant over the phone, if you can check in on someone and help them feel more connected, if you can simply be another person trying to get through this with the best attitude possible, you’re helping.


Thank everyone who’s working to keep things running. Reminding people they are appreciated gives them a reason to persevere and makes them feel useful. We can all be useful to each other. Isn’t that what we’re here for?


If you’re feeling anxious, notice what you’re telling yourself. In a time like this it’s all too easy to start catastrophizing. Please remember: You have been through myriad challenges before. If you’re here reading this you’re resilient. You survived. It may not have been pleasant. You may not have liked it. But you got through it. 


Last but not least, be grateful. Do you have a roof over your head? Do you have food to eat? Those two things alone a reason to celebrate in a time like this. So many people are in dire straits. Start noticing every little thing you have to feel grateful for. Is the water running? Is the heat working? Do you have a book to read? Do you have the Internet? Can you open the door and breathe some fresh air? (And, if you’re sick of being grateful check this out: https://holisticdivorce.wordpress.com/2020/05/05/sick-of-your-gratitude-practice-try-this/)


This will pass. Everything since the history of time has. We will rebuild, recoup and recover. Have faith in yourself and everyone else. It’s time to unite and start trusting each other again.



Copyright Nicole S. Urdang


Yes! Older adults can benefit from psychotherapy. March 10, 2020


One of the things I find really amazing is the openness of people in their 20s and 30s to do deep work in therapy. For many years most people who came to work with their trauma or family of origin issues were middle-aged or older. It’s heartening to see how incredibly astute, brave and receptive younger people can be to the benefits of plumbing their depths and learning to be more self loving and self compassionate. In essence, to give themselves what they may have missed in their childhood.


That said, it seems as if there is a dearth of information on the benefits of therapy for older adults, people in their 50s and beyond. If you assume, as I do, that we evolve, change and grow until we drop the body, then psychotherapy becomes a fascinating and useful tool throughout life‘s journey.


As people become more aware of their mortality different issues arise.  Life reviews are more frequent. Figuring out who they are, who they have been and who they want to be becomes more important and intriguing. Last but not least, the benefits of finally learning to love oneself after what feels like a lifetime of self-denigration can be incredibly freeing. Practicing self compassion after spending decades being compassionate and generous to others can feel like shedding a heavy winter coat on the first day of spring.


Good therapy is truly life-changing—even miraculous. So why is it that older people don’t come to therapy as much as people under 60? I think the prevailing belief is that once you hit a certain age you are who you are and you’re destined to remain that way until you die. Nothing could be further from the truth. Just as your body changes from minute to minute, your mind, perceptions and self awareness are also capable of changing. Even more miraculously, your heart can soften and heal from numerous woundings. Life changing epiphanies can happen at any age.


Learning how to love yourself is a practice. It’s not simply saying “I love you” to yourself as a personal mantra, it’s being aware of what you want and doing your best to attain it. This takes lots of repetition before it becomes automatic, but starting now is better than stagnating with self criticism, self blame, and anger at all those who have failed you.


People can be rigid or flexible at any age. To assume that older adults are more rigid is unfair. I think their perspective often enables them to be more flexible and open to psychological growth. When they’re not, you can be sure it’s from a place of fear and wounding. Luckily, we can work with that.


Most adults have been spending the years from 20 to 60 actively involved in raising children, community work and making a living. This generally does not allow a lot of time for introspection and therapy.


It’s easy to confuse resiliency with joy. Being resilient, making it through the slings and arrows of life, is fantastic. If you’re living, breathing and reading this right now you are by definition resilient—a wonderful thing. But resilience isn’t joy, even if you are proud to have weathered life’s storms. You can be resilient and still have more joy.


Therapy is about creating some inner peace, and that comes from feeling safe in oneself. All the accomplishments you may have had in life are fulfilling, but they don’t necessarily make you feel safe. Developing true self compassion, self appreciation and self love help you feel safe in your heart, mind and body. Luckily, there is no age limit on creating a better relationship with your own sweet self.



Copyright Nicole Urdang


Healing From Attachment Issues February 11, 2020

Filed under: attachment issues — chocophile @ 1:46 pm


If you didn’t have a predictable, loving, nurturing, protective adult presence in your life as an infant or child you are likely to search for it the rest of your days. Luckily, the answer lies within. The more you rely on yourself to give you what you didn’t get the more you can reliably get it.


We carry unconscious expectations to all our adult relationships, the kernel of which is usually a cellular desire, for what we didn’t get growing up.


Unconsciously, we bring that fervent wish into every close relationship we have until the day we realize everyone is bound to disappoint us. It’s not their fault, they don’t do it on purpose, it’s simply that we cannot get as adults what we missed as infants and children. Why? Because when we get that feeling of secure attachment as an infant and child we learn how to self soothe. We learn it unconsciously. It becomes part of our DNA. (Yes, according to epigenetic theory, environmental conditions can shape the way DNA gets expressed after we are born.)


Here is a story that illustrates the very human search to seek what we feel is missing, but looking in the wrong place:

A policeman sees a drunk looking for something under a streetlight and asks what the man has lost. He says he lost his keys and they both look under the streetlight together. After a few minutes the policeman asks if he is sure he lost them here, and the drunk replies, no, he lost them in the park. The policeman asks why he is searching here, and the drunk replies, “This is where the light is.”


As long as you look outside yourself for the reliable support, comfort and love you didn’t get you will be disappointed. Why? Because no one can understand what you really want better than you. Ultimately, you will feel frustrated, possibly grief-stricken, with your relationships since your conscious and unconscious desires can’t be met 24/7 by anyone else. Of course, you can find loving supportive people who will comfort you along the way, but they may not always be there when you need them.


I know it’s daunting to think of giving yourself love, consideration, and respect, but over time, with enough practice, it’s possible.


When you’re lonely, suffering, angry, even despairing, ask yourself: What do I really want right now? Then do your best to provide it. Since you will be with yourself every second of your life from birth to death, doesn’t make sense to create the most nurturing, loving and dependable relationship with yourself you can possibly have?


In the midst of anxiety, grief, and loneliness you can reassure yourself that things will be OK. This takes a lot of practice. You will not get good at it quickly. But what could be a more worthwhile enterprise than creating the very best, most loving relationship with yourself?


While there are all sorts of wonderful techniques for supporting yourself through trying times on this site, self compassion is what they all have in common.


Every time you hear that inner voice being harsh, critical or perfectionistic towards you counter it with loving thoughts that prove you cherish yourself. If the last thing on earth you feel is self-love just fake it ‘till you make it. In time, with practice, you will begin to believe it.


What better refuge is there than what you carry with you every minute of every day? You truly know what you want if you just ask yourself in any given moment. Here are a few questions to get you started. It can be helpful to either meditate on the answers or write them down.


What do I wish someone would say to me right now?


What would soothe me now: body, mind or spirit?


How can I show kindness towards myself in this moment?


How can I remind myself how resilient I really am? Perhaps, a list of all the challenges I managed to survive will help. (Kicking and screaming through them doesn’t diminish the end result of living to see another day.)


What if I make an audio recording of what I wish someone would say to me right now and play it to myself?


Can I get in touch with that inner child and say what he or she wants to hear?


Let me explore this feeling somatically, in my body, by really paying attention to and naming what’s going on physically.


What can I do to help myself feel safer right this minute?


Is there a guided meditation on the Insight Timer (free app) I can listen to that will help me re-frame this experience and re-ground me?


No matter how painful this is, I am bearing it. I know it will pass. Everything else has, even when I thought I couldn’t stand it. Sometimes, I just have to take the next breath.




Copyright Nicole S. Urdang


Less pain, more joy. January 23, 2020


Detaching from what causes you pain and attaching to what brings you joy sounds incredibly straightforward and almost absurd to write about, yet for most people it’s amazingly difficult.


First of all, one must do a fairly fearless inventory to discern what actually brings you joy in the first place and what causes pain. This may also sound obvious, but it isn’t. How often do you stay in situations that are unsatisfying at best and hurtful at worst? You don’t dwell there because you’re a masochist, you keep going back to those people or situations because they are familiar.


A good way to begin a self inquiry process is to think about a day in your life.


How are you typically spending it?
With whom are you engaging?
Are you enjoying this experience?
Is it something you do frequently?
If you’re not enjoying it, what’s keeping you there?
Is there something you might prefer to do?
Are you afraid if you don’t do it you will be alone, and that scares the pants off you?


After you have discovered those answers, examine what’s keeping you in situations that don’t bring you joy.

Is it fear of change?

Fear of the unknown?

Are you worried people will reject you if you don’t do what they want?

Does it feel too daunting to start setting boundaries and putting yourself first?

Are you afraid you’ll feel guilty if you disappoint people? (If so, please read the piece: Dare To Disappoint…)

Is it fear of being alone? I mention that one twice because it is a major concern for a vast majority of people. It’s human to have trouble setting boundaries and simply go along to get along, even if you end up feeling unsatisfied, regretful or resentful.


As you can see, it’s not so easy to choose joy. It takes guts. You have to be willing to face your demons. Those demons might come in the form of what Albert Ellis used to call “love slobbism,” the notion that we must be loved or approved of by every significant person in our life, and if we’re not it’s horrible, terrible and awful, and we can’t stand it. That leads to poor boundary setting with other people and putting oneself at the bottom of the list. Clearly not a way to increase your joy.


Fear of being alone is a very real issue for most people as it’s a skill not well taught in our society. The good news is, just like any other muscle, you can strengthen it. In time, with some practice, you might actually find you love your own company. If you don’t, that’s a whole other kettle of fish. We have therapy for that.


Probing one’s deepest self, whether it’s your desires, what really brings you joy, or what brings you grief, is only as useful as the changes you make with that knowledge. If you simply have the insight and don’t take it to the next level, acting on that awareness, it’s just an intellectual exercise.


Change is always scary. You don’t know what’s at the end of the road. But not changing can feel like a slow death.


Luckily, change doesn’t have to happen overnight. It can happen in the smallest increments you can handle. In feng shui, there’s a practice that involves moving 27 things in your house. You can simply move a book from one spot to another on the same table, it doesn’t have to be anything major. The act of moving 27 things shifts the energy of your space as well as your perception of it and allows other changes to follow. Similarly, doing one thing differently, like meditating (using the free Insight Timer app for even five minutes a day) can show you how capable you are of change.  In addition, you get the message that change doesn’t have to be scary or extreme to be enlightening and exciting. And, what’s more exciting than seeing your own potential?


It takes courage to choose joy, especially when that joy involves change, and it almost always does.


Choose you! Choose joy! Nobody knows why we humans are here. Why not maximize your pleasure? I’m not suggesting you do it at the expense of anyone else’s, but there are myriad ways to enhance your enjoyment of life.

Get to know yourself.

Act on that knowledge.


Be curious and try new things.

Pay attention to any time you seem happy, peaceful or content.

Keep a joy journal. Simply write down, or just list, things that reliably bring you joy. Over days and weeks you will notice a pattern: it’s the same things over and over. Maybe it’s being with people, or taking more time for solitary pleasure. Maybe it’s learning something new. It could be a physical activity. For some, it might be exploring your spirituality or volunteering for a worthy cause.

If you put a little time into this you will discover what truly brings you happiness. Then you can do those things more frequently.


Waking up to who you are and what you want is not only good for you, it’s good for everyone else on earth. How does that work? The happier you are the more joy you spread. In addition, you can be congruent and authentic which is a fantastic example for others to follow. It gives them a cosmic permission slip to be their true self.


If happiness is love, then finding out what you really love and acting on it will bring you happiness. It could be connecting with a group, deeply knowing another person, immersing yourself in nature, devoting yourself to a cause, a pet, or anything else. Victor Frankel, in his famous book: Man’s Search For Meaning, believed finding meaning in life, whatever way you possibly can, brings true joy.



Copyright Nicole S. Urdang


What is Bilateral Stimulation and How Can it Help You? November 4, 2019


Bilateral Stimulation (BLS) is nothing new. Yogis have been doing it through the meditative practice of Yoga Nidra for thousands of years. Qigong incorporates it into almost all their routines. Bilateral Stimulation refers to any activity that channels your attention from one brain hemisphere to the other. In EMDR this is typically done by tapping on alternate knees or watching someone’s fingers move rapidly from right to left. But you don’t need to do EMDR, Yoga Nidra, Qigong, or anything else that requires learning a new technique to alternately stimulate both sides of your brain. Every time you walk you do exactly that. Ditto for stair climbing. As typical of those behaviors may already be for you, it can only help to incorporate more BLS into your day as it clears the mind, induces calm, and enables easier decision making. No matter which techniques you choose, the benefits are nothing short of extraordinary in recalibrating your brain.


No doubt, you have noticed how simply taking a walk shifts your thinking and gives you a new perspective. It’s the balancing effect of bilateral hemisphere stimulation. Once you have some measure of hemi-sync, as it’s called, you can more easily tackle thorny problems.


In our thinking oriented world, it can be quite grounding to work intelligently with the body; especially, when that directly affects mental and emotional processing.








Take the stairs.

Yoga (Actually, the meditative practice of Yoga Nidra uses this in many ways that don’t require learning any postures.)

Tapping (See tapping post on this site.)

EMDR, usually done with an EMDR practitioner.

Acupuncture can have elements of bilateral stimulation depending on how it’s done.

Alternate nostril breathing.

Binaural beats, an auditory way of alternately engaging both hemispheres.

Cognitive techniques, when going back and forth from tasks that require the left hemisphere, like logic, to tasks that engage the right hemisphere through creative or artistic endeavors.




Extreme situations are often a great time to try BLS. When a traumatic memory is triggered, whether it’s the thought, emotion, or both simultaneously. This might be a sudden feeling of panic when flooded with an old disturbing memory or a deep upwelling of grief when watching a movie of a child dealing with a situation you experienced. Whatever the trigger, extreme emotional states are well suited to the calming effects of BLS. For instance:

When feeling stressed overwhelmed.

When you can’t make a decision.

When an unpleasant emotion, like anger, anxiety, guilt, etc. shows up and you have no idea why.

If you find yourself ruminating on negative what-ifs, something upsetting from your past, or a fear of something in the future.

When lonely or bored. (Also, see pieces here on Loneliness and Boredom.)

If you feel emotionally detached, untethered from reality, “floaty,” or simply want to feel more grounded. ( See the piece here on Grounding Techniques.)


This is another tool in your mind-body toolbox. As with all the others on this site, the more you practice it, the more powerfully it can help you recalibrate your emotions and calm your nervous system.



Copyright Nicole S. Urdang





Insight Timer: My Curated List Of Their Best Meditations June 24, 2019


I am a huge fan of the free app: Insight Timer. It has over 40,000 meditations. While I certainly haven’t listened to all of them, I have sampled many. With such an embarrassment of riches it’s a bit daunting to sort through them and bookmark all the ones you love. I thought it might be helpful to share some of my favorite teachers with you.

I’m not suggesting specific meditations from each of them as I think it’s good to look at all their offerings and choose what benefits you most on any particular day.

I will keep adding new names to the bottom of the list as I discover more of these amazing resources.


Collete Power

Vidyamala Burch

Tony Brady

Jonathan Foust

Richard Miller


Tara Brach

Monica Breen

John Suddique

Glenn Harrold

Eva Bruha

London Porter

Mar Healy

Andy Hobson

Lama Yeshe Rabgye

Kasia Olszko

David Ji

Chris Flack

Hugh Byrne

Kristin Neff

Lucy Draper

Loch Kelly

Barbara Gibson

Mary Maddox

Andrea Wachter

Brigitte Schrottenbacher

Dani March

Keziah Gibbons

Ben Fishel

Ethan Nichtern

Deena Berger Gothelf

The Bhaktas

Hannah Leatherbury

Stephanie Noble

Shannon Sullivan

Sarah Blondin

Padma Gordon


Stephan Pende Wormland

Jennifer Piercy

Naomi Goodlet

Justin Ehrlich

Tom Evans

Al Jeffery

Richard Schwartz

Sean Kelly

Fleur Chambers




Copyright Nicole S. Urdang.




Do You Have Tension Myositis Syndrome, Tension Myoneural Syndrome, or Mind-Body Syndrome? May 3, 2019

I was recently listening to an episode of the podcast “Like Mind, Like Body,” in which Dr. John Stracks was talking about his experiences treating Tension Myositis Syndrome (TMS), also called Tension Myoneural Syndrome or Mind-Body Syndrome (MBS). All of which refer to how the body expresses something the mind isn’t comfortable allowing you to think or feel emotionally. Dr. John Sarno, Dr. David Clarke, Dr. David Hanscom and others have written about TMS for quite some time. Dr. Stracks was saying how he has noticed many of his patients start showing physical symptoms after a death in the family. But, it doesn’t necessarily have to be as momentous a shift in one’s life as the loss of someone close to you, it can be a job change, a move, a physical diagnosis, divorce, a history of trauma, or anything that takes a fair amount of emotional and psychological restructuring to assimilate.

TMS can manifest as sleep issues, a backache, sciatica, neck pain, IBS, Gerd, migraines, tics, TMJ, palpitations, tinnitus, knee pain, pins and needles in your hands or feet, vision issues, numbness, sudden muscle spasms, or anything physical that stops you in your tracks and distracts you from feeling anger, grief, panic, or anxiety. Your body is simply processing something emotional and protecting you from what it unconsciously believes is worse: a flood of overwhelming disturbing or negative feelings.

One of the hallmarks of mind-body syndrome, is a rotating roster of physical issues. It’s like mind-body whac-a-mole. One day you might have Gerd, another day it’s a backache, next week it’s a migraine, next year it could be sciatica. To make matters even more complicated, some people find that when their physical symptoms abate they can be replaced by emotional issues, like anxiety, grief, or depression.

If you already know you fit Dr. Sarno’s pattern of someone likely to develop mind body syndrome, i.e.: you’re sensitive, generous, a do-gooder, perfectionistic, self-critical, have a variety of physical symptoms, are hyper-vigilant about what’s going on in your body, and you have had a major life change, it might be a good idea to consider your physical issues psychogenic. This doesn’t mean you’re making them up; rather, it’s your unconscious mind creating a physical symptom. It’s helpful to understand your body is simply trying to help you assimilate a major life change or something else you could find disturbing or overwhelming. Of course, these mind-body symptoms do not always come from something so easily traceable. They might just show up when your unconscious mind is concerned you’ll be drenched in grief and it wants to preoccupy you with something else it deems less bad.

One of the most useful things you can do is to keep a written or audio journal where you vent your deepest, darkest thoughts and feelings. Dr. Sarno used to say it was crucial to focus on your rage because people who are kind, nice, overly generous, sweet, considerate and perfectionistic generally have a tendency to not allow themselves to feel their anger to its full extent. In people with that constellation of traits and tendencies unexpressed rage can often turn into a physical symptom. The good news is: Getting in touch with your feelings, even ones you might think are unacceptable, can be safe and freeing. Simply writing about what’s going on in your life, including things you are unhappy about, allows them to move through you. It also lets your unconscious mind know you can handle feeling all your feelings.

Another aspect of moving through TMS into recovery is going against your symptoms by engaging in physical activity. Exercise is an essential component of healing from TMS. 

While it feels wildly counter-intuitive to have real pain and convince yourself it’s in your head and you’re really OK, this is the road to feeling better. A short phrase that helps with this is: Hurt doesn’t equal harm.

When thinking of stressful events, it’s important to remember that positive life changes, like getting married, buying a house, starting a new job, or having a baby can also trigger TMS. It dosen’t have to be anger, memories of a traumatic childhood, or current annoyances.

Of course, with each new symptom it’s easy to get scared and think, “This time something is really wrong with me.” I certainly wouldn’t assume that every physical malady is a symptom of TMS. Check out whatever ails you with a doctor. If you find you’re really fine, there is a cornucopia of techniques that can re-orient your thinking and allow your body to come back to a more peaceful, pain free state.

A huge part of overcoming TMS is constantly reminding yourself that nothing really bad is happening to you physically, quite a feat when you’re suffering with an intense migraine, unpleasant stomach issues, or what feels like debilitating back pain. Yet, that is what ultimately allows your body-mind to switch back to a symptom-free state.

This is often a matter of retraining your brain, since a part of you unconsciously wants to create a physical symptom to distract you from emotional pain and while your conscious mind wants to get over the physical symptom and might be willing to feel the emotion. To make this even more difficult, you might also be aware enough to know you are grief stricken or furious at someone or something in your life; but, as Dr. Sarno used to say, there is a lot more anger there than meets the eye. This is why it’s so crucial to do the journaling and meditation.

Another important aspect of recovery is education. Current pain research is brimming with theories on the ways your brain creates pain. They are remarkably easy to understand, make sense, and help you see how easily you can re-train your brain. YouTube videos by Lorimer Moseley are engaging, fun and enlightening.

Dr. David Hanscomb has found 25-30% of a patient’s recovery from pain is based on getting enough sleep. (See Insomnia piece on this website.)

TMS can be a relapsing and remitting condition. That’s not a life sentence. It’s merely a way your unconscious mind shows you that you need to ratchet up your self care, create better boundaries with people, or start journaling and meditating again.

The good news is: There is nothing wrong with you. Even issues people have had for decades can suddenly resolve once the underlying psychological material is sufficiently acknowledged and you have been exposed to enough scientific information about the mind-body connection. At times, it’s helpful having a therapist on the journey, and an experienced body worker, massage therapist, acupuncturist. Not to “cure” you, but to support you.

I have suffered with mind-body syndrome since I was a young teen. It has manifested in myriad ways, none of which I enjoyed. The body can be astonishingly creative. No matter how many times I’ve been scared that something was really physically wrong this time, almost everything has resolved with a combination of journaling, meditation, education, and going against symptoms by staying active. The Curable app and their Facebook community are incredible resources, as they put all these healing tools in one place. I have also found reading Dr. Sarno’s and Dr. Hanscomb’s books incredibly helpful. Like so many things in life, dealing with this is both a process and a practice. If you have TMS please be patient and compassionate with yourself.

Here are some useful resources:

http://www.curable health.com and the curable app


YouTube videos and books by Lorimer Moseley, Dr. John Sarno, Dr. Sarno’s 12 Daily Reminders, Dr. David Hanscom, Dr. Howard Schubiner, Alan Gordon, LCSW, Dr. David Clarke, Adriaan Louw and Beth Darnall.

There is a ton of free information and detailed recovery guides on the pain psychology website: http://www.painpsychologycenter.com.

Candace Pert’s book: Molecules of Emotion. An excellent scientific explanation of how the brain communicates emotional information to the body.

Erik Vance’s book: Suggestible You. The audiobook is wonderfully done and fascinating.

Podcast: Like Mind, Like Body

Podcast: Tell Me About Your Pain (incredibly helpful)

Pain Reframed

Why Do I Hurt? A workbook by Adriaan Louw

This link will take you to a helpful graphic from curable.com:

Click to access curable-poster-chronic-pain_a-cycle-of-stress-and-pain.pdf

Cartoon video explaining pain: https://www.youtube.com/watch?v=aH9NG1c6mlY&feature=share

Copyright Nicole S. Urdang


What is Spiritual Bypassing and how you can overcome it. March 24, 2019



There is an unfortunate trend in many self-help podcasts, books and YouTube videos that encourages you to let go, accept and forgive through the use of affirmations. Letting go, even accepting and forgiving, is wonderful as long as you’re emotionally ready. Spiritual bypassing comes when you force yourself to resolve something even though you’re still upset or angry about it. When you forgive someone or accept something before you’re ready you simply create a polarized part in yourself. In other words, you now have all the angry, grief-stricken or frustrated parts and a new (or more strongly activated) inner voice that says you shouldn’t feel any of those things, you should just forgive yourself and everybody else…as if that’s so easy, or simply saying it is going to make it so.


Nothing could be further from the truth. As a matter of fact, putting affirmations or positive self-talk on top of roiling emotions only suppresses them: the opposite of letting them out and letting them pass through you.


The thing to do with feelings is feel them. Emotions are truly energy in motion. If you try to squash them by covering them up with something that sounds or looks better you’re merely encouraging them to burrow into you more deeply.


If it were truly so easy to say a few affirmations and excise your demons everybody would have done it long ago and would feel happy and peaceful. Affirmations can be a useful adjunct in your mental wellness tool kit; however, you have to be ready for them. Merely saying them doesn’t make them magically change your life. If you don’t really believe them, they won’t work. Wanting to believe them is not the same as having done the emotional prep work that lets you fully embrace them.


So what can an angry or grief-stricken human do to pave the way for true acceptance and forgiveness? Allow yourself to feel your feelings no matter how disturbing, scary or unpleasant they may be. This is one of the hardest things you could possibly do and takes an incredible amount of practice, but it can be done. Just understand it may go against an almost cellular tendency to fight what feels unpleasant or overwhelming. Still, you invite in the scary, triggering, or disturbing feeling. It’s both counterintuitive and incredibly powerful.


The practice involves saying: Let me feel this. There are many variations on this essential phrase, like: I can make it safe to feel this. Or:  It’s OK to feel this. Whichever one you use will open the door to greater calm, less muscle tension, and less cognitive dissonance.


When you allow the parts of you that are still disturbed about something to express themselves they relax. There’s nothing for them to fight against. On the other hand, if you force them into subjugation with forgiveness they’re not ready to truly accept, they will fight you by creating cognitive and emotional dissonance. This discomfort may not be conscious, because your ego and/or unconscious mind might succeed in suppressing it, but it will be there, just under the surface, waiting to pounce with either a physical or emotional manifestation (muscle pain, headaches, stomach aches, heart palpitations, addictions, insomnia, anxiety, depression, feelings of worthlessness, etc.).


There is no way to bypass the work of feeling unpleasant emotions when they arise without incurring negative consequences. On the other hand, if you practice feeling all your feelings, they will become less scary, intimidating and overwhelming. Adding a hefty dose of self compassion by using Kristen Neff’s three key concepts can make this a bit easier.

She suggests saying the following to yourself:

1. This is a moment of suffering.
2. Everyone suffers, no one has singled me out for this, it’s simply part of the human experience.
3. Let me be kind and gentle to myself as I experience this.


It’s easy to see how suggestions to spiritually bypass this work can be enticing, but resist their enchantments. They will only add to your unhappiness. The only way out is through. If there were a faster route we would all be taking it and feeling deliriously happy. Just as with everything else in your life you feel good about, it requires some work. To build a muscle you have to use it. If you want to build emotional muscle you have to practice feeling and acknowledging what’s true and real for you. You have to feel your feelings. That’s what they’re there for. Stuffing them, ignoring them, or beating them into submission will not work. Just like whack-a-mole they will emerge somewhere else.


Resist the urge to wallpaper over your sadness, disappointment, frustration, anger, anxiety, and grief with forgiveness and acceptance. Allow yourself to feel them all. Get to know them. Hard as it may be to believe, they’re there to help you. They’re simply parts of you that want to protect you from further pain by reminding you, through an unpleasant feeling, to take the very best care of yourself you possibly can.



Copyright Nicole S. Urdang


Why hold a grudge? Here are some good reasons. March 11, 2019

Filed under: Grudges... — chocophile @ 1:32 pm
Tags: ,



Why hold a grudge? Holding a grudge typically involves repeatedly reminding yourself how somebody wronged you and how they deserve your continued anger, disappointment, resentment, and retribution. It’s a unique self-inflicted pain requiring incessant internal reminders of being hurt by someone’s indifference, willful behavior, or obliviousness. Who would want to reignite the emotional distress of feeling dismissed, ignored, rejected, or hurt?


When you think about it like that, holding a grudge seems completely toxic to the person holding it. However, humans usually do things for very good reasons even though they may not be apparent at first blush. What could possibly be the benefit of holding a grudge? It helps you protect yourself. If you keep replaying and reminding yourself why you’re wary of somebody or avoid them, you protect yourself from future hurt. Another benefit is it’s easier to deal with feeling angry than it is to deal with feeling deeply disappointed, sad, or grief stricken. Anger can feel empowering while the other options might be draining and depressing.


Nobody really wants to hold a grudge, no matter what it looks like it to an observer or to the person the grudge is held against. The reason it’s so difficult to let go of a grudge, especially if it’s a reoccurring issue with someone, is part of you thinks if you don’t remind yourself this is how that person has operated in the past you’re much more likely to be negatively affected by their behavior in the future. Almost like a psychic pain inoculation.


Adding to the unpleasantness of holding a grudge is the self-downing that can come from knowing how people view you. You can be seen as petty, unforgiving, emotionally ungenerous and even self-destructive.


This really complicates things as it feels like a double hit: now you feel the inner dissonance of holding a grudge, and the sense that people are judging you for being slow to forgive. Their judgment can easily lead to self recrimination, even feelings of guilt and shame. I’m here to tell you that holding a grudge is just a self-protective mechanism. It doesn’t make you a bad or mean person. Everyone knows it doesn’t feel good to hold a grudge. The only reason you would do it is if it had some utility.


Forgiveness is wonderful when you’re ready to forgive. However, forgiveness doesn’t mean forgetting. A grudge is simply entrenching a bad memory so you won’t let what caused it happen again. When seen in that light, it de-pathologizes your harsh self-judgment and gives you some psychic ammo to counteract the negative feedback you might get from friends and family who don’t want you to suffer.


As with all emotions, the more you allow yourself to feel them the sooner they evaporate. When you tell yourself you’re horrible for holding a grudge it only cements your resentment. It even refuels it as people’s negative judgments can easily make you more defensive. That defensiveness means you’re going to come up with more reasons why you feel the grudge and hold it more tightly.


The next time you’re harboring a grudge against somebody look at how that might be protecting you from potential future pain. Allow yourself to feel what you’re feeling, to explore why you’re feeling it, and to consciously decide what the next best course of action with that person might be.


This is a good example of how creating a default of self compassion will always help you. Instead of lambasting yourself for not instantly forgiving someone, it allows you to gently and patiently explore your own reactions to their behavior. Ultimately, the kindness you show yourself redounds to everyone’s benefit.



Copyright Nicole S. Urdang


How To Make Someone’s Day Much Better In Less Than A Minute. (And, that someone could be you.) December 26, 2018

Filed under: Make someone's day better — chocophile @ 4:42 pm



This is the easiest self-help thing you can do, even though, at first, it looks as if you’re doing it for someone else.

All you have to do is say something nice.

There’s only one catch:

You have to mean it.


Surely, in almost all your daily wanderings you can find something nice to say to almost everyone you meet.

Don’t lie and don’t lard it on. Just find something you can honestly compliment.


At their house? Even if you hate the decor, say how lovely the light looks as it comes through the window.


Seeing them at the grocery store? Comment on their cheerful demeanor, their smile, their attitude, their clothes, their children. You don’t have to rack your brain that hard to find something positive.


Barbara Fredrickson, in her book: Love 2.0, makes quite a compelling case for the beneficial effects of micro connections. It’s not too much of a stretch to suggest these are even more powerful when they involve a heartfelt compliment.


There are many studies that show how much better people feel after they are generous. You don’t have to write a check, volunteer in a soup kitchen, or knit scarves for the homeless (though those would also be appreciated). Just say a few words:

You look so vibrant today.

You always have such good energy.

I love that color on you.

You have such a way with children.

You’re such a kind soul.

You really make a difference.

The world is so much better with you in it.

I really appreciate your unique view on things.


You get the idea.


Don’t wait until the urge strikes, cultivate the habit. I promise you will be the ultimate beneficiary.


So, go ahead, make someone’s day better. It’s free, easy (once you let yourself relax and let go) and it will increase your joy.


Copyright Nicole S. Urdang


Masquerading Emotions: What your feelings are really telling you. December 20, 2018

Filed under: Masquerading Emotions... — chocophile @ 4:08 pm
Tags: , ,



What are your emotions really telling you?


Clearly when you feel happy, elated or joyful your emotions are saying: “More please!” It doesn’t take a psychological sleuth to know what to do when you feel good; however, it does take a bit of digging to figure out what’s underneath the darker and more complex emotions.


When depression, anger, anxiety or grief show up they are messengers asking you to explore what you really want.


Grief, is a shape shifter. It can masquerade as anger, depression, anxiety, and guilt. (There is a piece on this site under the Depression heading called “Is your depression really grief” that points to how frequently people are misdiagnosed, or misdiagnose themselves, with depression when they’re really feeling grief stricken.)


While the following is a fairly oversimplified explanation, I think it can be a useful tool in exploring three major unpleasant emotions.


Often, anxiety covers depression, depression covers anger, and anger covers hurt. All four of those feelings are difficult emotions. They feel lousy, they usually involve unpleasant bodily sensations, and it’s normal to want to ditch them as fast as possible. Yet, if you push them out of your conscious awareness either with distractions, addictions, pharmaceuticals, alcohol, or other drugs, you will simply feel them more strongly in the future, or they will manifest in bodily conditions like backaches, migraines, tension headaches, IBS, palpitations, insomnia, etc.


As daunting as it may appear at first, it’s actually very liberating to plumb the depths of your initial feelings to see if there is something else underneath them. Since anger, anxiety, depression and guilt can be so disturbing, it’s a good idea to ameliorate their effect on you first.


Radical self-care practices, like yoga, qigong, walking, spending time in nature, music, self-compassion meditation, massage, acupuncture, healthy food, chocolate, inspirational videos and talks, and hugs can all soothe and mollify the harsh edges of these intense feelings.


After calming your body, mind and spirit as much as possible, you may want to do some deeper work to free yourself from the grip of the underlying emotion that is often at the root of your initial feeling.


While working with a therapist is one option, there is much you can accomplish on your own. EFT (emotional freedom technique), for example, provides a gentle, yet effective way to work with challenging feelings. You can find many helpful videos on YouTube. (Check out my piece on tapping for more information and specific suggestions.)


Another great path is through journaling. Whether written or audio, journaling can be be revealing, cathartic and calming, especially if you ask yourself some of the following questions:

Is my depression really grief?

Have I had a major change in life or a big loss recently?

Could my anger be hiding sadness and hurt feelings?

Is my anxiety covering a deeper sadness or depression?

Is there any chance anger underlies my depression?

Have my guilt feelings unconsciously created a lot of resentment?

These are very probing questions and it’s helpful to come back to them regularly.


Why do people unconsciously cover up deeper, often darker and scarier, emotions with other unpleasant feelings? It’s an unconscious choice to feel the lesser of two evils. For example, it’s easier to admit feeling angry than to get in touch with being hurt, sad, or grief stricken. Why? Because anger is empowering and feeds the ego. Just think of the Sea Witch at the end of the movie THE LITTLE MERMAID. As her anger grew she became enormous, finally imploding. Anger can be both seductive and destructive.


If depression feels so lousy and anger can be empowering, why unconsciously choose depression over anger? Because there is a gender divide in the world of feelings. You don’t consciously choose one over the other, you’ve been trained to do it. Men are allowed to express some measure of anger. Women are generally perceived as less threatening when they express depression, so they learn to stifle their anger, which then gets expressed as depression. They don’t prefer depression over anger, they’ve just been socialized to cope that way.


Whatever the origin of these tendencies, the good news is you can unearth your deeper feelings, work through them with patience, wisdom, and self compassion, and get to the other side.



Copyright Nicole S. Urdang


Insomnia: Non-Drug Solutions September 29, 2018


Lately almost everyone I see in my practice complains of some insomnia. Here’s a list of everything I could conjure up to help you if you have trouble getting to sleep or staying asleep.





An IMPORTANT NOTE about herbs: They can easily interact with medication you might be taking, so please call your pharmacist to check if you can safely use them.

Lemon Balm tincture (I generally recommend tinctures over capsules as it makes it easy to adjust the dose). This is both a sleep aid (soporific) and an anti-ruminative to help you quell those repetitive thoughts.

To start, try half the recommended dose suggested on the bottle in a little water 15 minutes before bedtime or if you wake up during the night.

Passionflower tincture, same dosing as Lemon Balm, but this targets anxiety.

Valerian is a central nervous system depressant, just like Valium, Librium, Xanax, alcohol and ether.  If using the tincture, read the directions and start with a lower dose.  Sometimes, the label will say something like, “Take 5-50 drops.”  Usually, one dropper full, about 25 drops, is a good place to start; but, if you weigh very little, or are sensitive start with less.  Mix the herb with a little water.

Valerian is often added to stress reducing herbal combination remedies.  Just be careful when taking it not to operate heavy machinery, as it may slow down your coordination and reaction time.



Calms Forte is a combination remedy that’s safe for all ages. One tablet 15 minutes before bedtime to start.

You may take up to two, but don’t take more or you will feel sleepy the next day.



Magnesium Citrate 100-200mg before bed. Too much magnesium can give you diarrhea, so start with a smaller dose. Also, an Epsom salt bath is incredibly relaxing as it has magnesium which gets into your body through your skin.



“Sleep With Me” tries to both bore and slightly annoy you to sleep.

“Selected Shorts” is an assortment of wonderful short stories from most genres read by famous actors.


Yoga Nidra:

An ancient yogic meditation that you do lying on your back with earbuds, preferably, that systematically relaxes your body-mind. Here are some programs I like:


  • Free yoga nidra: Go to iTunes, go to Elsie’s Yoga, and scroll down until you hit episode No. 62, “Deep Relaxation.” This is her wonderful version of yoga nidra. The first 15 minutes she is chatting with a fan, so you can skip through that to the one-hour program that follows. I have been using this for years and highly recommend it.
  • Maalika Shay Devi Yoga Nidra on Amazon.
  • Richard Miller, PhD, is the major proponent of yoga nidra in America. In fact, he has successfully shown how regular use of yoga nidra calms posttraumatic stress symptoms in service people coming back from deployment. His CD is excellent. There’s a version of the longest track available for $1.95.
  • Swami Janakanada also has a great yoga nidra CD that is available on Amazon. It has a shorter practice, a seven-minute music interlude, and a longer, 45-minute practice. He is a true yogi with an Indian accent, and the CD is done in a serious but light-hearted way, which makes it different from almost everything else currently available.
  • Swami Jnaneshvara Bharati’s yoga nidra is very monotonic, which can be hypnotic.
  • Jennifer Piercy on the Insight Timer app.


You may want to listen to a sample on Amazon or iTunes and see if the person’s voice appeals to you. If not, try a different version.



Lavender is also quite effective as a relaxant and pain reducer. Put a few drops of essential oil of lavender on a tissue and place it about six inches from your pillow. Lavender will put you to sleep in no time. Men should not use lavender too frequently as it is a hormone disrupter and can activate estrogen receptors. (Ditto for Tea Tree oil.)

Balsam Fir Needle, Pine, or Cedar are all scents that evoke the forest. The Japanese love these for their rejuvenating and calming properties.



Chamomile tea brewed to a good strength for 3-5 minutes, is an excellent sleep inducer.  If one tea bag isn’t doing the trick, try making a stronger brew with two. Tazo brand CALM tea is an especially delicious blend with camomile.


Rescue Remedy:

This is a Bach combination remedy made from the essences of five different flowers:

Rock Rose – for terror and panic
Impatiens – for irritation and impatience
Clematis – for inattentiveness and to counteract faintness
Star of Bethlehem – for shock
Cherry Plum – for irrational thoughts and lack of self control


Rescue Remedy is remarkable.  It’s safe, gentle, but strong enough to take the edge off what you’re feeling, whether it’s anger, anxiety, panic, or shock.

If you are avoiding alcohol try the pastilles.  They come in many different flavors flavors in a handy little tin.

Rescue remedy is also safe for children.

Rescue Sleep: This is Rescue Remedy with an extra component that quells repetitive thoughts. I don’t find it more effective than Rescue Remedy, but you might.


Hot Milk With Saffron and Nutmeg:

Heat up any milk you like, cow’s, almond, rice, chocolate, etc… and add a few grinds of nutmeg, if available, or a pinch of ground nutmeg

and a mixture of ground saffron with a tiny bit of sugar (You can grind about 1 TBSP of saffron threads with 1 tsp. sugar in a coffee grinder. Keep this in a small jar and use a pinch for each cup of milk.)

This really works to soothe your nervous system, relax you, and promote a great night’s sleep.


White Noise Machine: Many people love the calming, comforting and slightly distracting sound of a white noise machine.



There are many options, but here’s a link to one by Jeffrey Chand: https://www.youtube.com/watch?v=ibJXZZvp344



Any forward bend, preferably seated, will relax your nervous system. Child’s pose is often a great place to start. Restorative practices are available on YouTube and Gaia.com. I love the ones called “Hurry Up and Slow Down” by Marla Waal. There are both 35 and 60 minute versions.



Copyright Nicole S. Urdang


You Are The Hero September 6, 2018


What is heroism? Courage, bravery and perseverance in the face of adversity. What person has not had all three?


This is not another chapter in the pantheon of modern narcissism, but a truism. It’s not easy being human. From the littlest discomfort to the hugest existential despair, health challenge or relationship dissolution, it takes guts to get through what we dismissively call an average day.


Think of your own life. If you really look, I guarantee you will find many acts of heroism, whether related to physical, mental, relational, vocational, or emotional challenges. You are the hero in your own life. Why look up to other people for examples of courage, strength and perseverance when you can look to your own past for examples of all three?


Try this to help you shift your perspective: sit quietly. Take a few deep, diaphragmatic breaths. Look back on your years. Heck, look back on the past week. Whether you’re a teenager or an octogenarian there will be plenty of difficult, frustrating times (maybe even some that brought you to your knees thinking you couldn’t cope) but you got through them. You did something you didn’t want to do, had a hard conversation with a loved one, changed an unhelpful habit, tried something scary, faced an illness, or conquered an addiction. All were challenging and took grit. Remembering how you navigated rough seas helps you appreciate your strength.


If you’re struggling now remind yourself it’s just another hurdle. You don’t have to jump over it, you can crawl under it. It doesn’t really matter how you get to the other side just that you do.


These days, there’s an inherent perfectionism in much of what you read about resilience. It’s almost as if it’s not good enough to survive, you have to do it with grace and ease. That is simply ridiculous. At the end of the day what matters is you faced the challenge. You don’t get extra points for looking as if you sailed through it. The people who make it look easy (and, believe me, it isn’t easy for anyone) encourage other people’s unrealistic ideas of how they should manage hard times. In addition, these unrealistic ideas of how to navigate hardship can trigger feelings of inadequacy as they invariably lead you to compare your inside to their outside. It doesn’t matter how you did it, gracefully or kicking and screaming, you got through it. That’s heroism, resilience and true grit. You’ve done this before and you will undoubtedly do it again and again and again until you drop the body. The very fact that you still draw breath shows how strong you are.


Refuse to add another layer of shoulds and perfectionism to the already complex and difficult proposition we all face: being human. Refuse to think that if you don’t waltz through life’s challenges with ease and equanimity you are somehow not resilient, or failing because your attitude isn’t especially sunny. Nothing could be further from the truth. If you’re reading this, you’re resilient. The very fact you’re drawing breath means you have survived whatever hardships life has thrown your way.


Every person walking the earth is a hero as everyone has overcome adversity many times. Celebrate yourself today for all the times you faced life’s difficulties.


If you find yourself having trouble remembering your strengths take this assessment: https://www.viacharacter.org/www


Copyright Nicole S. Urdang


QiGong for Trauma, Stability, Strength, Flexibility and Emotional Balance July 7, 2018



It’s easy to think trauma is relatively rare; however, it’s far more commonplace than we like to believe. In fact, almost everybody has experienced some trauma in life. It may have been from a coach, bully, parent, sibling, war, assault, or accident, but the ubiquity of trauma is becoming more apparent as researchers and therapists plumb its depths.


When traumatized, your nervous system gets activated to fight, flight or freeze (sometimes numbness or dissociation). This is your body’s way of protecting you. In the moment it works beautifully, the problem is the effects can last and set up unconscious patterns of self-protection to keep you from experiencing that pain again.


This makes a lot of sense as most people want to avoid unpleasant or scary situations. While it can be incredibly helpful in the short run, it’s possible to overprotect oneself and end up living a constricted life.


Developing trust in your body is one aspect of healing that creates a sense of internal safety while keeping you open to new experiences. Qigong and yoga are two ancient practices that foster comfort and ease in a body that may feel unsafe, unlovable, or even scary, at times.


In an earlier piece on this site called The Holy Grail of Psychotherapy I spoke about the importance of feeling safe in one’s body and mind. Stephen Porges, the originator of the Triune Brain Theory, and a major researcher in trauma and its effects, recently said internal safety is the goal of trauma treatment.


While there are many ways to develop a sense of internal safety, I want to share one I’ve been experimenting with recently: qigong.


Qigong is an ancient Chinese mind-body exercise that predates tai chi, is very easy to learn, and is incredibly fluid. I have only been studying it for a short time, but have come to love its soothing effects on the nervous system, while it tones the body, deepens the breath, increases endurance, and calms the mind. In addition, many of the flowing poses utilize a spiral that crisscrosses back and forth over the body, synchronizing the left and right hemispheres, a very mentally balancing practice. (Walking with your arms swinging also syncs the hemispheres.)


Recently, as I was doing some beautiful, flowing qigong routines I was reminded of Rumi, the renowned Sufi poet and mystic (1207-1273), who started the whirling dervish dance tradition. This repetitive whirling is the epitome of moving meditation, often inducing trance states. While qigong does not involve repeating movements for such long periods, its calm, flowing, repetitive routines can be deeply meditative and centering.


I still love my yoga practice, but qigong gives me something yoga didn’t: flowing movements. Vinyasa yoga moves seamlessly from one pose to the next and once in a pose you typically hold it for five or more breaths. Qigong moves fluidly within and throughout the poses. Both offer calming, grounding practices and invigorating, energizing ones, and both pair breath with movement. They just do it differently.


Different stages of life call for different ways of working with the body. It can be a joy to listen to your body and try out new ways of experiencing it. Yoga and qigong help you feel connected to your physical self while calming the nervous system, so they give you time and space to pay attention to what feels good, safe, and healing.


For me, the fluidity of qigong’s seamless sequences feels very calming and gentle in my body, mind, emotions and spirit. I still do some yoga every day because it has been such a beautiful and supportive practice for so many years. Now, I’m adding some qigong as it nourishes me in a completely different, super loving way.


The key in choosing which physical practices will nurture and support you best is experimenting and listening to your body. Don’t just listen, but act on the knowledge your body provides. In my own experience as a swimmer I continued pushing myself even after swimming lost much of its luster for me. Ditto with hard yoga practices. Because old habits die hard, I pushed myself in my first 15+ years as a yogi, to achieve what I hoped was a beautiful, strong, flexible practice. Somehow, with qigong, and experience, I am able to truly relax into the sequences and let go of my lingering proclivity for perfection and achievement.


Just remember, each day your body will want something a bit different. With yoga and qigong you can even tailor the practice to accommodate injuries or conditions you might have. Just find a teacher who can carefully guide you through a therapeutic routine appropriate for your body or carefully experiment.


If you have experienced trauma take all body work slowly and pay close attention to how you feel. If something triggers you please stop and let yourself attend to what came up. If it’s really disturbing you might want to do some Tapping to re-regulate your nervous system. (See the Tapping post on this site for more information.) If your qigong feels as good as I hope it will, practice it daily as a conduit to a more compassionate, nurturing, safe relationship with yourself and a greater acceptance of your body, just as it is right now.


You may want to get started with some free YouTube videos. I recommend:




Jeff Chand


Lee Holden (Try this 6 minute routine for immediate balance and some emotional buoyancy: https://www.holdenqigong.com/recharge-routine-on-location-in-the-united-kingdom/)


Judy Young (only one video: https://www.youtube.com/watch?v=cwlvTcWR3Gs&t=35s)


Each of these excellent teachers focuses on the mind and emotions as well as the routines, and each has a website with more content. I have taken Lee Holden’s 30 Day Challenge and loved it. His Mindfulness Through Movement video is just sublime. The website also offers some great short and free Qi Break videos.


I also love the 15 minute qigong Mood Lifter video on yoqi.


Judy Young’s Eight Pieces of Brocade is deeply meditative and different.


Lee Holden is also offering a Tao Yin class with a free introductory lesson here: https://pages.holdenqigong.com/tao-yin-class-registration-thank-you?cf_uvid=df00d6c5a8344b0ee89f93a490ca6649


David-Dorian Ross also has some great qigong videos on YouTube.

Here’s a seated one for relieving back pain based on a Stanford University study:




Copyright Nicole S. Urdang


What Is Fluid Intimacy and How Can You Achieve It? April 17, 2018


What is fluid? Something that flows easily without much obstruction. Just as we want fluidity from the water in our faucets we also want it in our relationships, especially intimate ones. Intimacy implies a closeness beyond familiarity and generic caring. It’s when you know someone really well, you have shared a multitude of different experiences with them, you value what they bring to the table, and you cherish the depth and closeness you have built together.


Think of fluid intimacy as an effortless, spontaneous, and relaxed dance between two people where each assumes the best and resists the urge to jump to conclusions, get defensive, or lash out when feeling misunderstood or judged. Who wouldn’t like that? While achieving fluid intimacy 100% of the time might be nirvana, it’s not realistic; however, we can keep it as a guiding force and create more fluid intimacy in our relationships by paying attention to:


How well you listen. I mean really listen. Not just to what is being said, but to the emotion underneath. When  you respond to the emotion underlying what is being said you open up new realms of communication and understanding.


Whether you respond carefully, or just shoot from the hip. You don’t have to filter every word or thought, but some pre-screening is helpful. Take three seconds to think what reaction your comment might engender.


How you feel after an interaction. It’s so easy to think there’s no point in revisiting something difficult. It will only cause more dissatisfaction, pain, or disappointment; but, often that means choosing short-term peace over long-term benefits to your relationship. When you allow yourself some time to digest what was said and felt you can come back with a fresh, more loving perspective. Sometimes, a little adult timeout is all you need.


How patient or impatient you are when handling tough topics. Are you in a rush to get through the conversation as quickly as possible? Is your low frustration tolerance leading the way? If so, take a breath, get grounded in your seat or feel your feet on the earth. Isn’t it worth some extra time to better understand someone in your inner circle? Wouldn’t you want that person to be patient with you and the process of connecting in an even deeper, more supportive way?


Whether you hold a grudge. The beauty of fluid intimacy is it allows you to work through your issues so they don’t stockpile and create resentment, which corrodes the very intimacy you have spent time creating. Fluid intimacy allows you to bounce back from conflicts (inevitable in any close relationship) more quickly, because you and the other person have a fairly secure, open, and supportive relationship that can weather some storms. Fluid intimacy, is like Rain-X for your relationship: bad weather—misunderstandings and disagreements—no longer block your view of the road, but bead up and wash away.


How you handle unpleasant situations that crop up. There are bound to be times when you don’t see eye-to-eye on an issue with a loved one and these can easily escalate. If you already have timeouts in your repertoire, that’s great. However, allowing a timeout to mushroom into a let’s-never-talk-about-that-again trope only encourages stockpiling grievances. Take time to calm down from a heated moment. As soon as you’re in a better frame of mind clear the air. You don’t have to agree on every issue. Just remember how much you value other aspects of your relationship and resist the urge to throw out the baby with the bathwater.


Everything you have enjoyed and valued from this relationship. The way you felt understood, supported, loved, and respected. The way this person was able to make you laugh at some of your lowest moments, or help you change your perspective when you felt mired in negativity or hopelessness.


Whether you assume the best. Last but not least, resist jumping to negative conclusions about your loved one’s behavior or motivation. Assume they value you, care about you, and want the best for you. Anything else diminishes trust and is often incorrect. Everyone has bad days and people can’t always come from their kindest, patient, most evolved selves.


How wonderful it is to have a person with whom you can feel safe enough to be vulnerable. It is a great luxury to drop your guard and allow yourself to feel exquisitely open and vulnerable. Fluid intimacy creates that safe space. When all these aspects of closeness come together it’s possible to feel really known and accepted for who you are.


Fluid intimacy is an amazing thing to feel within another person. Once you experience it, you may want it all the time; yet, that is not achievable. Everyone with whom you interact has moods, hormonal shifts, and external events that impact their internal states. None of us can bring our best self to the table every minute. Part of fluid intimacy is understanding that and cutting people slack when you know they don’t feel well or are challenged in some other way…even if it’s something as mundane as being stuck in traffic.


Just like a good habit that can vanish if you stop doing it for a week, creating fluid intimacy is not something you achieve and it suddenly becomes self-sustaining. It takes consistent effort to show up and do all the things mentioned above. Also, just like a good habit, it will bring years of something priceless to your life: feeling heard, understood, and loved.


Copyright Nicole S. Urdang


Self-Care Quiz: Are you practicing self-awareness? December 24, 2017

Filed under: Self-Care Quiz — chocophile @ 9:37 pm


Use the following quiz to determine if you are living a self examined life.


Give yourself a point for any one of the following you do most days.


  • Laugh, smile, and interact with others.
  • Give of yourself or your resources in some way that feels meaningful.
  • Meditate.
  • Openly talk with friends, family, a therapist, or clergy.
  • Do yoga, qigong, or something else physical, breath related and restorative.
  • Get outside for a walk or any other conscious appreciation of nature.
  • Pay attention to something sensuous: a bite of food, piece of music, bird song, water cascading in the shower, or anything else you notice and appreciate.
  • Journal.
  • Drink enough water.
  • Get enough sleep.
  • Read or watch something inspiring, beautiful or deep.
  • Eat healthy, delicious plant foods.


A perfect score would be a 12. You’re not going for perfection. You’re going for awareness and consciously choosing to take the very best care of your body, mind and spirit as you possibly can. If your score is zero to 3 you might want to consider upping your game a bit. Why? So you can feel better. The lower your score the more likely you make everyone and everything else in your life a priority and put yourself last. Yet, these rejuvenating practices all make you a better, calmer, more centered soul.


What does better mean? To me, it’s authentic, congruent, flexible, confident and peaceful. For some, it might be more physically strong. Whatever your criteria, you intuitively know how you feel this minute and how you would like to feel.


The above 12 questions are merely a way to take stock and see if you’re giving yourself the gift of time. Time to take radically great care of yourself. This does not make you selfish, self-centered, narcissistic, or egotistical. On the contrary, it keeps you grounded, self aware, and healthy so you can actually give more to other people. Whether that’s as a parent, friend, sibling, daughter, volunteer, employee, employer, or community member. It can’t be said enough: when you take the very best care of yourself you have more energy for everyone else. And even more importantly, the energy you bestow on others comes from a place of open heartedness rather than depletion.


While there is nothing new or earth shattering about the above information, it’s a good idea to regularly take stock of how well you care for yourself. It’s all too easy to get caught up in the daily race from one thing to the next. Making time for radical self care is probably the best thing you can do for everyone on earth. It’s certainly the most adult choice, as keeping your body, mind, and spirit fit means you’re less of a drain on everyone else. Being responsible for yourself is the hallmark of adulthood. At the same time being grounded enough in your authentic self enables you to be inter-dependent and cooperative; clearly crucial components of an evolved, compassionate society.


Copyright Nicole S. Urdang


Three tips for handling people who put you on the defensive November 29, 2017


Yesterday, I had an experience I’ve had many times in the course of my career. Someone said, “I wish you could be with me in situations when I don’t know what to say, get completely flustered, and end up down the rabbit hole of a conversation that is either difficult, contentious, or unproductive.”


Spurred on by that comment, I want to offer you a few easy to remember techniques to help you navigate challenging conversations.


The problem we have when we feel put on the spot with a difficult question, or we feel conflicted and confused about something and not sure how to answer in the best way, is we overthink our response. Instead:


  1. Ditch your cognitions and focus on your physical reactions in the moment as well as your emotions. This means you tune in to what you’re feeling in your body. For example, somebody says something that puts you on the defensive. You quickly assess how that feels in your body. Does your chest suddenly feel tight and heavy did your jaw tense up is your stomach fluttering?
  2. Then, ask yourself what am I feeling right this minute? Am I anxious, angry, resentful, guilty, or overwhelmed? Now, respond to the person’s question by saying how you feel both physically and emotionally. For example, say something like: When you say that to me, or when you ask me that, I feel my whole body tense up. I feel overwhelmed and afraid that whatever I say is going to disappoint you or create some dissonance between us.


This is a very straightforward practice, but it is difficult for many of us because our natural default is reaching deeply into our pre-frontal cortex to find the exact right thing to say. We think we can think ourselves out of any situation. Often, when we search for the right words, while simultaneously assessing how we’re feeling about the question, we get completely flummoxed and derailed. This technique allows you to be honest and explain how you’re feeling physically and emotionally, while buying you time to really think about the question.


A corollary of this method is applying conscious delay (#3). There’s no law of the universe that says you can’t respond to a question, even one that sounds more like a demand, with the response: I wish I could answer that right now, but I’m still figuring out how I feel or what I want to do. I think I need to take a little more time to let it percolate inside me.  I’ll get back to you as soon as I have some clarity.


Most of us, probably because we spent so many years in school situations where specific responses were expected of us when questions were asked, think we must respond immediately with something. If we do that before we’re ready we can get ourselves in a bit of a mess. We might say things we haven’t fully thought out, or make comments that negatively trigger the other person. Even worse, what we blurt out when feeling pressured and on the spot can easily complicate and obfuscate the issues, as well as our relationship with that person, because we don’t really know what we want yet.


These techniques: focusing on your emotions and physical feelings, honestly sharing those with the other person, and asking for time to reflect on the question, are incredibly empowering. It’s easy to feel stressed and think you must respond immediately when someone requests something of you. It takes guts and skill to use these tactics to change the focus of the interaction and buy yourself more time. Almost immediately, you will notice a greater sense of personal agency, as well as the inner groundedness that comes from being true to yourself while not becoming defensive…or offensive.



Copyright Nicole S. Urdang


Realistic expectations after a childhood of trauma: Allowing grief and taking responsibility for what you can change October 31, 2017



When it comes to the effects of childhood trauma, I have good news and bad news. Let’s do the bad news first.


The bad news is that if you were traumatized as a child because you didn’t get love, safe connection, nurturing, and attention, nothing else can ever take the place of what you didn’t get. No matter how much self compassion you lavish on yourself, how many thousands of hours of meditation and yoga you do, no matter how loving a spouse, friends and children you have in your life, there is absolutely nothing that will fill the void that was created by a mother, or other caretaker, who wasn’t capable of healthy attachment.


I know everything out there will tell you the opposite message. They will tell you that you can meditate, use self compassion, or the therapy choice du jour, to heal this ache in you and fill that space that was never filled. Unfortunately, they’re all wrong. You can’t fill a space that was specifically designated for a mother’s love with something you give yourself as an adult. Even if you got love from someone else and it was very healing and saved your bacon emotionally, there was still a space designated in your mind-body-spirit for love from your mother. As sad as I am to say this, I truly believe that nothing else can fill it. (If you doubt the long term effects of trauma, look at the ACE study:   https://acestoohigh.com/2012/10/03/the-adverse-childhood-experiences-study-the-largest-most-important-public-health-study-you-never-heard-of-began-in-an-obesity-clinic/)


Luckily, that’s not the end of the story. There are many nurturing, wonderful things that you can do for yourself to help feel more grounded, peaceful, and whole. Some will help enormously, which is why it’s good to invest your time and energy in developing self compassion, getting therapy, and creating/developing nurturing loving relationships in your life.


Why share this news with you? Because if you can reconcile yourself to the loss of something you will never have, just the way you can reconcile yourself to the death of a loved one, you can more fully enjoy your life. As long as you consciously or unconsciously seek what you didn’t get, you have less potential for joy because your obsession with what’s missing stands in the way and gobbles up tons of your energy. That’s energy that could be focused on creating the life you want.


Since I believe that there is a space in all of us that ideally is meant to be filled by a mother’s love and attention, which for many is unattainable, the real issue is how to deal with loss, especially if your mother is still living. If she were dead would you crave what you didn’t get as badly? I don’t know, but I think the loss could be assimilated differently, the way a death often is.


In America we like to think we can fix everything. We can create amazing prosthetics for people who have lost a limb but we can’t give them back the limb they lost. Perhaps, what I’m really saying here is you can create a prosthetic for what isn’t there, but it will never be the real thing. And no matter how much you love the freedom and the ease it affords you in moving through your day there’s a part of you that will always miss your real limb, or the healthy attachment you didn’t receive in your early years.


So, why go to therapy? Because therapy helps you understand yourself and develop more self compassion, while working wisely with conditions that were and are. Most of all, a good therapist will validate and support you.


This is life. We move forward despite the challenges. We do the best we can with what we have. We find love and belonging where we can. We learn to be self compassionate and compassionate with all beings. And most of all, we try to give the love we didn’t get.


Copyright Nicole S. Urdang 


The Holy Grail of Psychotherapy: What It Is And How You Can Achieve It July 13, 2017


After 45 years as a psychotherapist I now believe the holy grail of therapy is helping people feel safe. If that sounds too simplistic, just think about it. Whatever you are dealing with: anxiety, depression, grief, guilt or anger, the best possible outcome is feeling safe in your body, mind, emotions, and environment. If you had traumatic events in your life, physical illness, abandonment, betrayal, abuse of any kind, you may not feel safe, even if the actual experiences happened years ago. Typically, this presents as anxiety and panic, but the body-mind is very creative when it wants to express itself. It can give you all sorts of physical symptoms, like headaches, Irritable Bowel Syndrome, muscle pains, GERD, blurry vision, vertigo, and a host of other unpleasant and challenging sensations.


While understanding and insight are wonderful, and can feel so exciting in those Aha! moments when patterns suddenly make sense, all the intellectual knowing in the world will probably not make you feel safe inside.


Paradoxically, sitting with whatever arises and investigating it can help you feel more comfortable and grounded. Remind yourself the painful emotion or physical feeling is there to be felt. You might even say, “Let me feel this” when something unpleasant shows up. Giving yourself a cosmic permission slip to feel what you are experiencing is empowering and can lower the emotional ante.


Just as helpful as being with your experience as it unfolds is developing the capacity to soothe yourself. To talk kindly, patiently, gently, and lovingly to the parts of you that feel afraid, alone, sad, or hopeless. This may sound fairly straightforward, but it’s actually very difficult.


Here are a few ways to cultivate lovingkindness towards yourself:


Meditate. Meditation helps develop curiosity about whatever is happening in your body-mind. You sit with what is, notice it, name it, and go back to following your breath. When in the throes of a panic attack or surfing despair you probably won’t be able to meditate, but all that training can allow you to view your current situation from a different perspective: one that helps you see how everything arises and dissolves.


Metta meditation is a special practice that starts with wishing yourself peace, happiness, and freedom from suffering. My version goes like this:

May I be peaceful.

May I be happy.

May I be free from suffering.

May I seek, find, know, and spread joy.

May I be grateful for all that has been given to me.

May I feel safe inside and outside my body.


After wishing these things for yourself you wish them for:

People you love

People you find off-putting or difficult


All creatures.


You can spend as little or as long as you like with this practice, lying down or sitting.


Physical practices can be great reminders of your deep love and concern for yourself. One way to access this connection is by simply placing your hand on your heart. There is a yogic hand gesture called Vajrapradama Mudra that has you intertwine your fingers and place your palms directly over your heart with your thumbs pointing up, elbows wide. Hold the posture for a few minutes or longer as you breathe into your heart. You can also say: I love you. Everything will be fine. This can be incredibly grounding in the midst of feeling something threatening.


A butterfly hug is also quite soothing. Simply cross your arms over your chest, tuck your fingers in your armpits and leave your thumbs on your chest facing up.


Drawing attention to your repetitive thoughts, especially the catastrophizing and self-downing ones, can be very helpful as it allows you to challenge them and substitute more helpful, loving self talk.

Watch out for thoughts, like:

I’ll never overcome this depression.

No one really cares if I live or die.

This pain will only get worse.

I’ll never be at peace.

It’s unbearable to feel this way.

I’ll always be a mess.

If you notice any of these, or other extreme, negative thoughts, ask yourself if they are true. Is there any evidence proving their veracity? Have you felt miserable every second of your life? Probably not. But, even if you thought so in that bleak moment (what the Buddhists call the hell realm) you could still remind yourself the great thing about life is its mysterious ways. The next second you could get a phone call from a loving friend or relative. You could suddenly see some of your thoughts as so extreme they strike you as funny. You never know. I have surprised myself by listening to my audio journal the day after recording an upsetting night’s experience and found things quite amusing.


Try Emotional Freedom Technique (EFT), or Tapping. There are literally hundreds of YouTube videos (Brad Yates has one for almost everything) that can guide you through the Tapping protocol to calm your nervous system and clear out negative patterns. It’s very easy to learn, especially if you follow along with the video. Just remember to substitute your words when the practitioner says something that doesn’t feel right to you. That way, you customize the practice to your unique experience.


Wait. Yes, just wait. As Americans we are very impatient with things taking time, but simply waiting until this surge of self-downing, anxiety, anger, grief, etc. passes can make all the difference. If you can consciously choose to let your upsetting thoughts, emotions, and physical sensations be there they will eventually lessen, change, or evaporate.


Use Yoga Nidra, the ancient practice of Yogic Sleep. You may actually fall asleep listening to it, but even if you don’t, it will distract your active mind from all its racing thoughts. You can find more information on this incredible practice here: http://www.goodtherapy.org/blog/yoga-nidra-for-relaxation-insomnia-and-posttraumatic-stress-0202154.


Make sure you are not hungry or thirsty, as both states can trigger a negative emotional cascade. In general, it’s best not to let more than three to four hours go between a meal or snack. Eating breakfast also helps stabilize your blood sugar levels and helps you maintain a better perspective. Some people are more sensitive to these blood sugar fluctuations than others, but almost everyone gets cranky when their levels are low.


Get enough sleep. Resting well and long enough allows your brain to consolidate everything it experienced and learned the day before, as well as gives you the energy you need to face the day.  Some meditation teachers, like Jeff Foster, say depression is our body’s cry for rest. While I think depression can be more complicated than that, rest is crucial to feeling good. My colleague, Robyn Posin, always says, “Rest is a sacred act.” I agree. It’s also radical to slow down, take it easy, and consider that a productive use of your time.


Of all these techniques, the most important one is to talk lovingly, patiently, kindly, and gently to your sweet self. Notice when that inner critic’s harsh voice appears and think of other things to say to yourself. If that’s difficult, pretend you’re talking to the five year old version of yourself. Use the Recording and Listening suggestions on this site to record yourself saying supportive, compassionate, patient, understanding, and soothing things so you can listen to it when no one is there to say those loving words to you. You may find that hearing them in your own voice is even more affecting and powerful.


It’s not quick nor easy to change patterns, but you can do it. Every little shift you make will accrue over time into a more compassionate, loving relationship with yourself.


Copyright Nicole S. Urdang









Use Tapping to Relieve Stress, Clear Negative Emotions & Feel Safe April 22, 2017

Filed under: Tapping to Relieve Stress & Clear Negative Emotions — chocophile @ 2:08 pm



Have you heard about Emotional Freedom Technique (EFT) or Tapping? Nick and Jessica Ortner recently hosted the Ninth Annual Tapping Summit which explored many possible ways this method helps you deal with stress, physical issues, anxiety, grief, guilt, depression, relationships, work challenges, parenting, and trauma. All of these benefit from Tapping’s almost-immediate calming of your nervous system.


It’s amazing how pairing negative experiences and emotions with a calm body allows you to engage the thinking part of your brain, the pre-frontal cortex where clearer ideas are generated. When stressful experiences (in or outside your body) trigger your sympathetic nervous system (fight, flight, or freeze) it’s almost impossible to think rationally. The limbic system, the area of the brain that produces emotions and stores long term memories, reacts to new information much faster than the thinking part of your brain; so, you can get emotionally hijacked before you are able to think things through.


Tapping allows you to quickly calm the body sending messages to your limbic system that you’re safe. It also ratchets down the production of adrenaline and cortisol (stress hormones). Once you’re calmer you can figure out what to do.


Paradoxically, the first things you tap on are negative thoughts or feelings. Next are your bodily sensations. This is allows you to fully acknowledge what bothers you and to clear it before tapping on your resilience, strengths, and positive intentions.


At first, Tapping looks a little weird. You tap on a series of meridian points. Here’s a video to explain the basics: https://www.youtube.com/watch?v=pAclBdj20ZU.


YouTube has hundreds of Tapping videos. I recommend Jessica Ortner, Nick Ortner, Brad Yates, and Steve Wells. Tapping may look as if it follows a script, but it actually works best when you substitute your words, based on your thoughts, feelings, bodily sensations, and history for those the presenters use. This takes some practice. A bit easier if you learn the formula first. Tapping can be incredibly creative. It also blends very well with Internal Family Systems therapy (IFS), or parts work.


One of the major tenets of tapping is the idea that pairing a calmer body with your negative or upsetting thoughts actually lowers their emotional charge. This enables you to talk about anything without feeling hijacked by your sympathetic nervous system. If you do get upset, take a detour and tap on being upset (how it feels in your body, what exactly those “upset” emotions are, how they might have been triggered in the past, and when you first noticed them). After you calm down, you can go back to where you were with your original topic, or just enjoy the peace.


Here’s a quick primer to entice you to try this potentially powerful technique. It can clear psychological, emotional, and even some physical issues when done regularly.


The physical part of Tapping is incredibly easy to learn, but the accompanying words are harder to master. With practice, you can design your own script. The Tapping Solution website has free downloadable scripts to get you started.


When using led tapping sessions, like those on YouTube or the Tapping Summit, say whatever words feel true to you. Feel free to play around with the way you express yourself so it reflects your beliefs and values, not those of the person leading the session. Be patient, this takes practice. If it seems daunting call a therapist who can guide you based on your unique experiences. It makes all the difference when you customize the practice to you, rather than fitting your thoughts and feelings to someone else’s template. That said, those videos can be a fantastic place to start, both as introductions to tapping and jumping off points for your own work.


If the set-up statement, usually framed like: “Even though…I have this rage towards my boss (for example), I can still deeply and completely love and accept myself,” annoys you because you’re not feeling accepting or loving towards yourself, change it. Try: “Even though…I have this rage towards my boss, I choose to feel calm.” Or: “Even though…I have this rage towards my boss, I can still cultivate compassion for myself.” There’s a lot of room for flexibility and creativity with EFT. You can even just tap and rant, or do the tapping without words while watching TV. It’s also helpful to gently press each tapping point while you take a slow, deep diaphragmatic breath. (Here’s a link to diaphragmatic breathing: https://my.clevelandclinic.org/health/articles/diaphragmatic-breathing.)


One of the most powerful ways to use tapping is when you find yourself getting tense or upset about something. As soon as you realize your emotional temperature is rising start tapping. You can assess how well the technique works by assigning a number from 1-10 to the intensity of your reaction, whether it’s a physical feeling, like neck tension, stomach clenching, a headache, or an emotion. After a few rounds of tapping reassess your comfort level on that same scale of 1-10. If it hasn’t gone down as much as you like tap until it does.


You can tap on events or experiences from the past, emotions (both past and present), physical pain and your feelings about it, issues in relationships, addictions, things you might be trying to avoid, or current sensations in your body. All will lead you to insights you couldn’t have predicted, as well as a calmer nervous system. The more you practice tapping the greater its impact, since you’re creating new neural pathways that associate tapping, talking, and greater peace.


Some people think tapping on negative thoughts, feelings, or even physical pain, will only attract more misery. Nothing could be further from the truth. What you resist persists. Tapping when you are angry or upset releases its emotional charge, even if what you are tapping on happened decades ago. Bottling up  your feelings almost always insures they will surface some other way.



Copyright Nicole S. Urdang


How to adapt and thrive through life’s transitions and transformations March 7, 2017



The only constant is change.




It’s easy to think of certain life events, like marriage, divorce, or an empty nest, as big transitions. Yet, not all transitions are so obvious. Daily life is a stream of them, whether shifting from sleep to wakefulness, hunger to satiety, calm to annoyed, concentrating to distracted, or healthy to flu-infested. On a mundane level, every inhale is a transition to the next exhale. You are transitioning from the past to the present to the future every single second of your life.


Moment by moment you change and grow. Much of this is unconscious, some quite conscious, and all of it moves you forward. There is really no such thing as being in limbo. When you think you’re stuck you’re actually changing and growing in unconscious ways. Later on, you can look back and see how catalyzing that period that looked like limbo really was.


How does being aware of this constant dance help you? It highlights the importance of flexibility and openness, so you can ride the waves of existence while allowing transitions to become transformative.


These constant transformations almost demand you adopt a radical openness to what is rather than staying glued to preconceived notions of how things should be. This may sound simple but it’s actually very challenging. Everyone has ideas of how they want life to be, yet its slings and arrows constantly buffet you about, casting you onto to unknown shores.


How can you develop this radical flexibility and curiosity from moment to moment so life is just a little less daunting and overwhelming? One way is to start with the idea that this is how life is supposed to be. If you’re living mindfully,  you’re aware of the constant ebb and flow around everyone and everything.


Internally, your body works towards maintaining homeostasis, but that balance almost never arrives, and, if it does, it doesn’t stick around very long. Your body is in a constant state of flux. Similarly, because you’re always changing and everyone else is, too, your relationships are constantly changing.


Your work situations change.  Whether it’s with the people we work with or internally in our relationship to our work.


Your body ages and changes every day.


Your environment changes constantly, whether on the macro level of climate change or simply whether you’re having oatmeal or eggs for breakfast.


Your finances always change, and not always in ways you can control.


Which brings us to the essence of this topic of constant transitioning: This perennial state of change and flux calls on you to adapt. The most important skill to help you go with the flow is realizing this is simply how life is for everyone. No one made it extra hard for you. To expect any kind of stability is irrational and makes life far more difficult.


The major benefit of life eternally fluctuating is how fascinating it can be. Of course, those daily shifts can also be annoying, but if you cultivate curiosity some of those hard times will feel less overwhelming.


Once you except this is the nature of life you won’t push against the inevitable ups and down with such ferocity or denial. You will come to assume change and not expect stability or security, as that only sets you up for disappointment, stress, and unrealistic expectations of yourself, life, and other people.


In addition, truly knowing these changes and transitions are a part of everyone’s life helps you not be as surprised when things shift, whether in a way you welcome or eschew. And it’s not just things. It’s people, too. Once you understand that everybody is changing every single second it’s almost miraculous that we’re not careening into each other constantly. We can develop a new appreciation for what people go through. There’s nobody out there who isn’t dealing with some challenge. Whether it’s their health, finances, job, family, friendships, or something else, you can be sure every single person is carrying burdens. Ideally, this realization helps you cultivate compassion for yourself and others. When you see someone who seems to have everything going for them: a nice big smile on their face, a good attitude, and all their little ducks in a row, you can be 100% sure that’s not the case. There is absolutely no adult on earth who has not suffered, and suffered many times. Don’t be fooled by appearances. And, please don’t compare your insides to their outsides. (See Compare to Despair.)


This shift in attitude is all about your expectations. When you can get more comfortable with accepting how every second everything is changing for everyone you will not feel alone. Of course, on a molecular level we are all connected, as everything on earth is made of energy, but in a more prosaic way this notion that we’re all in transition every single minute of every day on every level helps us feel connected to each other. That in turn fosters compassion for ourselves and everyone else. The more compassion we develop the kinder, gentler, and more understanding we will be to each other. That’s the world I want to live in.


Copyright Nicole S. Urdang


Audio Journaling: The Healing Power of Your Own Voice November 23, 2016



One is one’s own refuge. Who else could be the refuge?
The Buddha



For years I have wanted to tape a recording of all the things I wish I could say to each and every one of you. Every compassionate, kind, gentle, patient, accepting, affirming, understanding, appreciative, and supportive thought to make you feel as good and right in yourself as you possibly can. I let this idea steep for years. Luckily, waiting was the right choice since I found something better to share with you.


In an interview on the Sounds True podcast between Tami Simon and Cheri Huber, Cheri raved about her process called Recording and Listening. You simply record yourself saying anything you think will help you. It could be gentle reminders of your resiliency, nurturing words of compassion and support, lists of things you are grateful for, meaningful quotes, or anything you wish were being said to you, or wish had been said to you as a child. Hearing yourself say these things out loud is far more powerful than anyone else saying them to you.


As I always like to experiment with new techniques before I suggest them, I downloaded a free app called Voice Recorder from Tap Media Ltd. It is so incredibly simple and intuitive to use I was recording in no time.


At first, this may seem awkward and you might not know what you want to say. Take a few slow, deep breaths into your heart and just see what comes up. As you continue to record things you want to hear you will get more comfortable with the process, even if you think you dislike the sound of your own voice. Be patient, it’s a new skill set.


Of course, half of this practice is actually listening to what you recorded. You can listen any time you want an emotional boost, a reminder of your resiliency, a connection to the part of you that helps you feel safe, or you crave some unconditional self-acceptance. It can also be very helpful to listen before you go to sleep as your defenses melt into unconsciousness and you can open up to really hearing every loving, supportive, emotionally generous thought you have for yourself.


To jump start this practice just go to one of the following chapters on this site and record whatever parts of it you find most helpful:


Affirmations for self-empowerment and emotional freedom


Quotes to life by


Litany of love




Manifesto for emotional self care


Manifesto II: How to write yours


It’s OK Sweetheart



Linda Graham, MFT, has a beautiful protocol that allows you to create a resource called The Compassionate Friend in your mind. This friend imagery can be reinforced through an audible recording that feels supportive, safe and loving.


Here are her slightly modified instructions:


Picture someone older, wiser, truly loving, kind, and nurturing. This may be a real or imaginary person. They care about you deeply.


Imagine what they look like and how it feels to be with them.


Imagine how you greet them. Do you hug, shake hands, bow, or something else?


Imagine how you will talk with them: sitting, walking in a park, across from them, next to them, etc.


Imagine talking with your compassionate friend about something that’s worrying, bothering, or distressing you. What you will say and how they will respond with gentleness, interest, respect, curiosity and compassion. They may hold or hug you, or not.
You notice what it feels like to be listened to, understood, and truly heard


Imagine what you would like to hear from your compassionate friend have him or her say those words.


Imagine taking in those words and feeling soothed, comforted, calmed, and safe.


Notice what this whole experience had felt like to you.


When it’s time to say goodbye to your compassionate friend notice how you do that.


You have created a resource in your own mind that you can call up anytime you want extra support.



Kristin Neff’s Self Compassion Break:


Put your hand on your heart. This activates the release of oxytocin and makes you feel safer, and say the following to yourself:


This is what’s happening. A moment of suffering, anger, sadness, physical pain, loneliness, anxiety, or grief.


Everybody experiences these feelings.


May I be kind to myself in this moment. May I accept myself in this moment exactly as it is. May I give myself all the compassion I need. (Keep repeating these phrases until you feel your emotional equilibrium returning, and your contraction begins to open up and feel spacious.)



Another practice from Linda Graham you can record and listen to until it becomes automatic:


May I be kind to myself in this moment.

May I be kind to myself in any moment.

May I be kind to myself in every moment.



Last but not least, when you’re feeling upset ask yourself: “What would I wish someone would say to me right now?” Record those caring, kind, patient, gentle, supportive, understanding words and listen to them as often as you can. They are incredibly grounding, and give you a new perspective when you are drowning in negative or scary thoughts.




Copyright Nicole S. Urdang


Don’t underestimate your ability to handle life’s challenges October 12, 2016



Anxiety, anger, or any other negative emotional reaction is often triggered by underestimating your ability to handle life’s challenges and overestimating the severity of a possible negative outcome. In the midst of a crisis or life transition it is all too easy to be thrown off course. Whatever sense of emotional terra firma you felt can suddenly morph into quicksand. At those times, it’s important to remember your brain is hard-wired to ferret out all possible negative consequences and present them in rapid succession.


This hard wiring is known as the negativity bias. As unpleasant as it feels to be flooded with negative outcomes in a given situation, it’s actually what preserved the human race through millennia. Your brain comes equipped with an internal system looking for danger 24/7. In the days of wooly mammoths and saber toothed tigers this was a great boon. Now, not so much.


In addition, humans have a natural tendency towards one trial learning. When something really bad happens your memory automatically encodes it to last, just so you will be extra alert to the possibility of it happening again in the future and as prepared as possible. Happy things are wonderful but not necessary for your safety, so they don’t get encoded as quickly or deeply. The more traumatic the event the more thoroughly it gets wired into your memory.


While that unconscious process has been very helpful historically, in day to day life it can lead to a lot of anxiety and hyper-vigilance.


The good news is some researchers believe you can shift this innate negativity-positivity template by focusing on everything good. A 5:1 ratio is supposed to do the trick. While it won’t erase the negative memories, it can make you feel more emotionally balanced and shift your outlook.


The irrefutable fact is you have managed to live through every daunting thing that ever happened to you. Those experiences may have been super challenging, even physically or emotionally painful, but if you’re reading this, you are still alive. When life seems uncertain and you feel off kilter it is important to remember you are resilient. These days, there are a plethora of studies trying to quantify and parse out what makes someone resilient. The fact is being alive is unassailable proof you survived. That’s resilience. Whether you went through the experience kicking and screaming or with great equanimity and grace, at the end of the day you were still standing.


The following are a few techniques for dealing with those times when you think you won’t make it.


Decades ago, Dr. Albert Ellis coined the term: discomfort anxiety to describe the intense anxiety you can feel when anticipating any unpleasantness, whether in a relationship, at work, medically, financially, or socially. He suggested asking yourself:

“What’s the worst thing that could happen?”

Then, “What is the likelihood of that actually occurring?”

The final task was to imagine yourself coping with that outcome. Actually getting curious about how you would handle it, finding similar situations in the past you navigated and lived through, and even imagining different ways you could deal with this new challenge. It’s like training for a marathon, only this training is psychological and builds emotional muscle.


Another technique to help you remember your inner strength and coping capacity is to write a list of some major issues you have faced, whether vocational, medical, relational, financial, or emotional and how you dealt with them. The more you can remember and list, the better, as each will remind you of your flexibility and resilience which tamps down feeling overwhelmed and out of control.


There will be some days when you might simply let the hours pass without doing any major intervention, allowing what happened and just inhaling and exhaling. Even if you have successfully used some tried and true interventions in the past, like breath work, reframing your thoughts, or yoga nidra to calm your nervous system, this moment may be differently challenging and call for the super compassionate approach of soothing yourself with calming, loving words, plenty of rest, and healthy food. Getting through it and experiencing your emotions along the way is the holy grail.


There are times, though, when the only control you have is how you choose to react. People get divorced, lose jobs, have serious illnesses, lose loved ones, and experience financial reverses. Often there is nothing you can do about those shocking, tumultuous experiences. Grieve, rant, rave, cry, let your emotions flow.


Last but not least, ask for help. A friend, family member, neighbor, therapist, church mate, or a stranger on a hotline, can be there to support you. Asking for help when you need it takes guts, and only adds to your repertoire of coping skills.


Copyright Nicole S. Urdang



Why Do Most Therapists Care So Much About Your Childhood? September 16, 2016

Filed under: Childhood's Impact on your Life — chocophile @ 5:32 pm
Tags: , , , , , , ,



“What’s past is prologue.”

William Shakespeare, The Tempest


The thing about the past is that it’s not the past.

Irish saying



People are often deterred from starting therapy because they think they will have to dredge up unpleasant things from their childhood, which can feel daunting. Yet, childhood experiences will surface, as they typically influence your present relationships. That doesn’t mean you have to excavate every disturbing event from your past, but it usually includes dealing with the issues and patterns that keep paying undesirable emotional and behavioral dividends in the present.


If you are working with a seasoned therapist you trust, the journey is fascinating. After all, who or what is more interesting than you? Good therapy helps you develop compassion for whatever you went through, as well as appreciation for how resilient you are, both of which can lift your spirits.


It’s perfectly natural to have some anxiety about retrieving unhappy childhood memories as you might fear being flooded with feelings of worthlessness, rage, depression, and anxiety. Fear of being retraumatized and feeling as helpless as you did growing up is a real concern that deserves attention. Therapy can help you manage those concerns, while only going as fast as you feel safe to go.


No matter how inconvenient and annoying it is to have childhood issues still affect you as an adult, it makes perfect sense when you think about it. Imagine you plant a tree. Every year as the sapling grows you force the trunk in another direction. One year you bend it to the right, the next you bend it to the left. After a decade you let it grow straight. For the entire life of that tree its base will be jagged. No matter how big and strong the trunk grows, the base will never be straight. The tree is incredibly healthy, but its early years are still obvious to anyone looking at it. Humans are far more complex than trees, and can cover up the effects of their early years in myriad ways; yet, those childhood experiences exert an influence.


Another reason therapists care so much about your childhood is evidence gleaned from the Adverse Childhood Experiences study (ACE) which showed definite links between the amount of adverse childhood experiences and an increased incidence of health, mental health issues, and social problems. You can take the ACE questionnaire here: http://www.acestudy.org/the-ace-score.html. (You can read more about the study here: http://www.huffingtonpost.com/jane-ellen-stevens/the-adverse-childhood-exp_1_b_1943647.html)


Of course, you did not need to have major traumatic childhood experiences to have issues. New research talks about the difference between what researchers are calling “little t” and “big T” trauma.  “Little t” are things like incessant put downs, devaluing you as a person, snide remarks and sarcasm, while “big T” usually refers to war, rape, childhood sexual and/or physical abuse. Their findings show how anything that feels like family betrayal can actually be worse, long term, than cataclysmic events. The theory is family betrayals, or betrayals by an intimate, go to your very core and make you feel unsafe. Unsafe in your body, unsafe with people you desperately want to trust, and unsafe in your world. After all, if you can’t trust your family, whom can you trust?


It’s healthy to avoid pain, and revisiting traumatic experiences can be difficult. Luckily, there is a therapeutic technique called Internal Family Systems therapy that is both gentle and deep. It greatly limits the chances of being flooded with unpleasant or disturbing memories and their attendant emotions. IFS allows you to get to know your various parts, how they might be polarized, and whom they are protecting (vulnerable child or teen parts that still carry heavy emotional burdens). In addition, it helps you appreciate all the creative ways your protective parts have been trying to keep you safe, even when some of them have used alcohol, drugs, random sex, gambling, hoarding, etc. to keep your emotional Mount Vesuvius from erupting.


If the idea that you have a multiplicity of internal parts seems alarming, think of all the times you said something like: “Part of me wants to go to the movies, but part of me knows I should study for that exam tomorrow.” It’s second nature to notice different parts of you that want different things. What is less intuitive is how some parts use extreme behaviors, emotions, and thought patterns to protect you from feeling shame, grief, inadequacy, worthlessness, etc. IFS puts you in the driver’s seat. You control how fast you want to go, and if you start to feel flooded with an unpleasant emotion your therapist can help you unblend from the part creating it.


Of course, IFS is not the only path to freedom from the effects of adverse childhood experiences and trauma. Mind-body practices like yoga are extremely helpful in creating a new internal landscape, while fostering a different relationship with your thoughts, feelings, and bodily sensations.


Philosophical approaches like Buddhism can help you sit with unpleasant emotions, watching them come and go with curiosity and interest, knowing they won’t last. Buddhist techniques also help you reframe whatever painful experiences you might have so you can see and experience them differently.


For those of you who have often thought people should just stop blaming their parents and get on with life, I am not suggesting anyone blame their parents. This is simply a way to explain how childhood experiences have a long term influence. While you can work wisely with them and feel better, it’s impossible to completely overcome their effects.


“Your suffering is your benefit,” is a Buddhist phrase often invoked as a reminder of the hidden gems in even the worst pain. Tibetan Buddhist monks go even further with their practice of seeking out suffering. No, they are not masochists, they simply believe suffering ignites the fire of compassion for yourself and others. Just as in the Buddhist practice of loving kindness, or metta meditation, you start with yourself.


For more information and guidance about metta meditation see these links:


Loving-Kindness Meditation

Copyright Nicole S. Urdang


Missing what you don’t really want August 11, 2016



How is it possible to miss something you no longer wanted?

Nyozi Adiche “Americanah”


We are hungry for what we have grown out of.

Mirabai Starr “Caravan of No Despair”



It seems so counter-intuitive to miss something you no longer want, yet it makes perfect sense once you consider the complicated nature of relationships and desires. Since no relationship is ever 100% good or bad, there can be a part of you that wants all the good things back. A part that misses the connection, history, habit, or feels lonely and grief stricken. In addition, that inner balance, between attraction and aversion, shifts in a nanosecond depending on your mood, hormones, blood sugar levels, and state of mind.


It is almost impossible to truly want or shun something 100%. Understanding there is, at least, a smidgeon of ambivalence in every preference makes the notion of missing something you mostly don’t want far easier to comprehend.


When a relationship ends you mourn for all your dashed hopes, the many fantasies you constructed about your future, and the loss of a constant companion. You don’t necessarily miss the person, in toto, though you will probably miss aspects of them.


Mirabai Starr says it well when she says you are hungry for what you have grown out of, as it implies you may not consciously realize you have grown out of it. Yet, the unconscious mind knows and shows you in dreams, not-so-secret longings, physical symptoms, and words that seem to tumble out of your mouth unbidden.


The same concept applies when you notice how your habitual ways of perceiving life, surroundings, friends, family, work, etc. get in the way of your deeper joy in the bounty of the moment, of thinking whatever you have is enough. What American hasn’t fed at the trough of longing? Advertising inundates you with desire for desire’s sake, so how could you possibly not crave things you don’t really miss or even truly want? Society trained you to constantly yearn for things and feel dissatisfied with whatever you have or experience in any given moment. This vague longing can easily infiltrate your life and lead to feeling depressed, anxious, worthless, and angry. It’s an easy step to believing the return of your absent partner will fill the void, heal you, and make you whole again.


Yes, something is missing. You have experienced a huge loss. Society led you to think you can fill the void with acquisitions and accomplishments. While those feel good in the moment, their joys often fade. Wanting what you have, being grateful for everything, even the sorrows that bring you to your knees, is a more reliable path to inner peace, self-acceptance, and embracing life on life’s terms. It’s the rare person for whom those are achieved and sustained with a new car, new spouse, or new job. Feeling your grief, even your longing, fully is the answer, even though it can seem excruciating in the moment.


It’s also easy to conflate missing a specific person who is no longer in your life with missing a fantasy you may have been nursing for years. Those fantasies are fed by the media and the unhelpful tendency humans have to compare their insides with other people’s outsides, which can lead to feeling bereft, inferior, or inadequate. How much grief comes from just thinking your life doesn’t measure up to someone else’s, even if you really don’t want what they have? (See Compare To Despair on this site.)


To make things even more complicated, you may not miss the person you divorced or broke up with but miss having a mate, or the companionship. Sometimes, especially when you are triggered and feel grief-stricken, your emotional brain can hijack your pre-frontal cortex where all the higher level thinking happens. This makes it all too easy to confuse a general longing for something indescribable with a specific longing for someone or something, both of which you may not actually want should they suddenly appear.


Addiction plays a role in this pattern of desiring, too, as a brain accustomed to craving can sometimes substitute something else to quiet the inner cacophony. How often have you wanted deep connection with another person but chose eating, TV, porn, shopping, drinking, drugs, gambling, etc., instead? You probably didn’t really want those things; yet, if you limit them or remove them from your repertoire you may miss their short-term alleviation of deeper desires for connection, calm, or meaning.


Cravings seem to demand satiation. Yet, taking the time to sit with them in non-judging awareness, feeling all their physical sensations, lets them subside. One way to see this in action is to get a piece of paper, pen, and a timer. Number the page from 1-15. On a scale of 1-10, where one is the least and 10 the most, rate your level of craving every minute for the next 15 minutes. You will probably notice slight shifts in their intensity. This proves how you can manage what you don’t like without giving in to your desire du jour, and shows you that your craving was not 100% intense 100% of the time. All things wax and wane, including desires.


Like cravings, habits (including being habituated to a relationship) can form quickly.  It takes a certain amount of unhappiness with them to motivate change, and an awareness that part of the recovery process, if you let the habit or person go, is the feeling of missing what you no longer want. Give yourself time. Be patient as you become aware of space in your life where that person or addiction used to be. You can still be hungry for your original longing to connect deeply with another, to feel more alive and whole, or for relief from inner demons. The difference is now you realize there are better ways to accomplish those goals.


Copyright Nicole S. Urdang


What Ambiguous Grief Teaches Us About The Lingering Effects Of Loss July 3, 2016

Filed under: Grief and Ambiguity — chocophile @ 12:30 pm
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“I don’t like to use the word acceptance, but I think we can be comfortable with what we cannot solve.”

Pauline Boss, Ph.D.



Psychologist and family therapist Pauline Boss talks about “ambiguous loss” and the futility of thinking about closure with deep grief. There is no closure, she argues, when you can’t really put a period at the end of the sentence. When you lose someone through a senseless tragedy like 9/11 where there is no body to recover and bury. More prosaically, when you lose someone through divorce, addiction, or estrangement and they are still alive but disconnected from you. In these situations it is common to experience protracted grief and a sense of loss that seems pervasive and on-going.


What makes that particular kind of grieving even harder to bear is our society’s tendency to sweep sad and unpleasant things under the rug with the harsh and inherently blaming comment, “Aren’t you over that already?” No one fully recovers or gets closure if their child commits suicide, or their husband is MIA, both ambiguous losses. They are able to go on because they find meaning in life.


As a society we could all help each other by recognizing the lingering effects of grief, all grief, not just the ambiguous kind, and stop pathologizing anyone who still grieves years after a divorce or death. Healing happens, but its trajectory is different for each one of us.


Certain connections are so deep, like that between a parent and child, that there is no way to fully heal after they are torn apart through death, Alzheimers, divorce, estrangement, or uncertainty (those cases where someone is MIA or a body is never recovered). The least we can offer people dealing with loss is compassion and the refrain, “I am so sorry you’re going through this.” There is nothing you can say to make it better. All you can give is sincere caring, your presence, a hand to hold, or a hug.


One of the best ways to go forward if you are dealing with grief is to acknowledge that sadness may always be a part of you; yet, you can still find meaning in life. How you do that depends on your proclivities. It might be crocheting blankets for newborns if you had a miscarriage, participating in one of the many walks or runs for different diseases, sending care packages to men and women deployed overseas, or anything that feels useful to you.


Another path to greater peace is through mindfulness. Pay attention to whatever is happening now, whether you are drinking a cup of tea or folding laundry. This deliberate focus can imbue each minute with purpose and meaning. Noticing beauty in the natural world, a painting, music, or someone’s smile is another way of reconnecting with life. In her book Love 2.0, author Barbara Fredrickson says these micro moments of connection can be powerfully felt as love, even among strangers. The smallest positive interaction can infuse your day with a sense of warmth that lifts your spirits and satisfies your need for connection. The trick is to cultivate more of those moments by looking for them and being grateful when they occur.


Whatever you feel, the most important thing to do is allow all your emotions and let them carry you into unchartered territory. Then, they can flow through you, as opposed to being stuck inside festering. You might even find yourself understanding the term “sweet grief,” as fully experiencing your grief can feel sweet. It’s still heart rending, but in its depth there is a tiny sense of fulfillment. Perhaps, that unexpected sweetness comes from realizing you loved someone so much and felt so incredibly connected that you are capable of mourning so completely. That ability, to give yourself over to all your emotions, can be amazingly healing. Be brave, your body, mind, and spirit were created to handle all life’s vicissitudes, including great loss.




Suggested reading:

Pauline Boss: Ambiguous Loss: Learning to Live with Unresolved Grief

Viktor Frankl: Man’s Search For Meaning

Barbara Fredrickson: Love 2.0: Finding Happiness and Health in Moments of Connection

John Kabat Zinn: Wherever You Go There You Are

Pena Chodron: When Things Fall Apart: Heart Advice for Difficult Times



Copyright Nicole S. Urdang






How to feel safe in the midst of suffering May 31, 2016

Filed under: How to feel safe in the midst of suffering — chocophile @ 1:06 pm


People are like plants: they grow toward the light. I chose science because science gave me what I needed—a home as defined in the most literal sense: a safe place to be.

Hope Jahren




If you had a childhood full of drama, yelling, violence, addiction, over-controlling or neglectful parents, it can be especially difficult to feel safe. Without a sense of secure attachment to a reliable caregiver you didn’t have the opportunity to create an inner template for safety and calm. Even your telomeres, the end caps of your chromosomes, were effected. Apparently, in the first 18 months of life your telomeres either get wrapped up like the ends of a shoelace, or frayed, depending on how securely attached you were to your parents or care-givers. This chromosomal change has far reaching effects into adulthood; specifically, how easily and quickly you become anxious or agitated. In other words, how you can go from feeling safe and secure one minute to feeling unsafe and insecure the next.


There is no quick, easy recipe for cultivating an internal safe harbor, but it is possible. Like anything worth having, it takes perseverence and hard work, or as they like to call it these days: Grit. Frankly, anyone alive has grit since everyone is beset with hardship and suffering of one kind or another. Learning to cope, even if it’s accompanied by kicking and screaming, still counts as resilience. Resilience will get you through this mortal coil, while cultivating a feeling of internal safety will lighten your load, provide comfort, and, in time, build deep trust in yourself.


Thankfully, there are many ways to develop a sense of internal safety. One of the most important is speaking to yourself in a gentle, loving, patient tone, just the way you wish your parents had spoken to you. As the Buddha said, there are only three important things in life: kindness, kindness, kindness. Practicing being kind to yourself is not always easy, as you have inculcated every negative voice you ever heard, with the loudest being those of your primary childhood caregivers. If they were harsh, critical, or demanding, you internalized those voices and probably speak that way to yourself. With vigilance and attention you can substitute loving messages for those automatic thoughts.


The first step is being aware when they show up. Since they typically engender negative emotions, when you feel angry at yourself, guilty, ashamed, depressed, or anxious, you can ask yourself what you are thinking. If nothing shows up, ask yourself if it is OK to feel angry, guilty, ashamed, depressed, or anxious. Often, the same internal messages that created the bad feeling also tell you you shouldn’t feel that way, just adding insult to injury; and, creating a secondary problem. Now, you have the original issue of the negative emotion and the secondary one of putting yourself down for having it. Just being aware of this dynamic begins to change it. Think of what you wish someone who really cared about you would say to comfort you. Say those things to yourself. At first, they might sound fake or hollow. In time, they will feel authentic and supplant the old messages.


In addition to cognitive therapy, body therapies are incredibly helpful for rewriting the body-mind feedback loop. Yoga, felt sense exercises, walking meditation all reacquaint you with the language of your body and help you welcome and understand it.


You might choose to work with an Internal Family Systems therapist, who can show you how to befriend all of your parts, including the inner critic, and learn the ways they have always been trying to help and protect you. This is an amazingly powerful, yet gentle, process.


Feeling safe in your body is a crucial component of developing inner calm. Yoga creates a loving relationship with your body while helping heal past trauma. Bessel Van Der Kolk, M.D., the preeminent trauma expert in America, advocates yoga as a reliable path to recovery as it helps your body-mind recapture its birthright of internal safety.


Emotional Freedom Technique (EFT), or Tapping, is another way to re-ground yourself in your body-mind. It’s incredibly easy to learn from Steve Well’s videos on You Tube (https://www.youtube.com/watch?v=UW2xw3ZpjXw). He calls his method Simple Energy Technique (SET).  I also highly recommend his book: “Enjoy Emotional Freedom: Simple techniques for living life to the full.” It’s full of creative ways to customize EFT/SET to your own unique way of looking at the world.


Buddhist philosophy, especially the podcasts by Jonathan Foust and Tara Brach, can be supportive as they deal with life’s issues and transitions head-on while showing you different ways to feel safe in yourself regardless of the challenge du jour.


You can also create a sense of safety by using techniques to activate your parasympathetic nervous system: rest and digest. Anytime you feel relaxed you typically feel safe. This is why alcohol, other drugs, and OCD behaviors help people feel safe: they calm the sympathetic nervous system. After a while, they stop working and you have all the anxiety plus an addiction. The good news is you can use the exact same mechanisms to get “addicted” or habituated to meditation, yoga, rest, reading, music, etc. creating a peaceful internal environment, a safe haven to return to again and again. By repeatedly experiencing that delicious calm when unagitated, your nervous system becomes capable of switching more quickly into it when triggered.


Tonglen, a Buddhist practice of being with your own discomfort while acknowledging everyone else’s, and Kristen Neff’s self-compassion techniques (see her You Tube video) also provide a different perspective when you feel as if you have been singled out, or are alone with your difficulties.


How does a parent make her child feel safe? With love, hugs, predictability, soothing tones, healthy food, rest, touch, and simple supportive words. Even if you didn’t have those experiences as a child, you can lavish them on yourself now. Yes, it takes time to retrain the body-mind, but it can be done with kindness, patience, and perseverence.


Copyright Nicole S. Urdang



Is Your Depression Really Grief? April 26, 2016



The following is a list of symptoms associated with major depression:


A persistent feeling of sadness

Loss of interest

Changes in appetite

Decreased energy level

Thoughts of suicide




General discontent



Inability to feel pleasure

Mood swings


Early awakening

Excess sleepiness


Restless sleep

Excessive hunger


Loss of appetite


Excessive crying


Social isolation

Lack of concentration


Weight gain or loss


All of these symptoms can also be caused by grief. Why bother differentiating between grief and depression? Because grief is a natural reaction to loss and the accrual of losses as one ages. Depression can be exogenous (catalyzed by external events) or endogenous (come from within, like a mid-life crisis, or existential depression). It can be acute or chronic, mild to severe, difficult or debilitating. The most compelling reason to make the distinction between grief and depression is:  If you know you are suffering from grief your expectations are different from those you might have if you think you are depressed. Grief is a natural reaction to loss. Everyone experiences it, though some with more awareness, compassion, and patience for themselves than others. If you mistake your grief for depression you might take antidepressant medication. Conversely, if you don’t pathologize your experience and recognize it as grief, you could ride its waves.


Grief is not a mental illness, even though it may look like one; especially, if you are experiencing complicated grief. Grief can result from obvious life experiences, like death of a loved one or pet, and less obvious experiences, like job loss, diagnosis of illness, a move that takes you away from friends and family, divorce, retirement, and even the natural effects of aging.


Another major reason to figure out whether you are dealing with depression or grief is that with depression it is all too easy to create a second layer of feelings such as anger, guilt, anxiety, and even more depression as you think things like:


I shouldn’t feel depressed.

I should be stronger and fight this.

I am such a failure.

I will always feel this lousy.

It’s horrible to feel depressed.

I can’t stand it!


You can also have secondary issues with grief if you think:


I should be over this already.

I hate it when I cry in public, it’s so shameful.

What’s wrong with me?

I’ll never stop feeling this sad and that will be awful.



The difference is that secondary issues are far more common with depression than with grief because grief is a healthy, human reaction to loss. Any loss, and the accumulation of losses over a lifetime. Depression effects some people, grief effects everyone.


Depression typically hides anger. Grief, on the other hand, may shape-shift into anger, but it isn’t usually hiding other emotions. The kaleidoscope of feelings grief can mimic simply appear as they are felt.


If you know you have experienced a recent loss, or something has triggered all your losses to coalesce into a hard knot of sadness, remember: grief is a normal, natural process that helps process raw emotions. No doubt, you will feel it physically as well as emotionally; but, this is just one of the ways the body-mind reboots your system. It happens on all levels: emotional, physical, and spiritual.


Imagine this scenario: you go to the doctor with a variety of symptoms fearing you have some dreaded disease. She tells you you are healthy as a horse, but you may want to adjust your diet, sleep schedule, work load, and make more time for leisure, nature, and rest. You leave the office feeling buoyant. Why? Because there was nothing wrong. You may have had symptoms and issues, but you are really OK. The same is true of grief. It can feel pretty awful and disrupt the flow of life, yet it’s benign. You’re fine.


How can you figure out if you are depressed or dealing with grief? Ask yourself what has recently happened in your life. Write a list of any changes you can think of, both internal and external, over the past 6-12 months. Look at your list. Did you move? Get divorced? End a relationship or become estranged from a family member? Change jobs? Face an illness? Have a sudden drop in income? If so, it is likely you are dealing with grief, not depression. Grief is the consummate shape-shifter and can mimic depression, anxiety, anger, worthlessness, and guilt. By taking the time to truly assess whether you are in grief or depression you can wisely choose a course of action tailored to what is really going on.


Copyright Nicole S. Urdang







Dare to disappoint everyone including yourself March 14, 2016



Perfectionism is the voice of the oppressor.

Anne Lamott


Ring the bells that still can ring
Forget your perfect offering.
There is a crack in everything,
That’s how the light gets in.

Leonard Cohen (Inspired by Emerson’s quote: There is a crack in everything God has made.)



The full title for this article is “Dare to disappoint everyone, including yourself, and vanquish perfectionism, procrastination, exhaustion, and resentment.” I know it sounds like an unattainable task, but bit by bit you will progress and feel more peaceful.


Inner perfectionistic mantras, both conscious and unconscious, lead you to do many things you would rather avoid. All those “shoulds” in life, whether for yourself or others, have a nasty way of creating exhaustion and resentment.


Perfectionism just loves sparring with its sibling: procrastination. What makes perfectionism so appealing is the illusion that if you achieve some high goal, make a fortune, become famous, or fulfill anything else on your dream list you will be supremely happy while proving to everyone how worthwhile you really are. If only. Those of you dancing to the jigs of perfectionism and procrastination know all too well how achieving something is never enough. Typically, the minute you finish one goal you are on to the next.


Perfectionistic behavior is a result of your conscious or unconscious belief you are never enough and nothing you do is ever good enough. It derails almost any goodness by making you feel inadequate or only as valuable as your last accomplishment, and it prevents you from basking in the joy of completing something or fully enjoying someone’s appreciation.


Here’s an example of what I call spiritual perfectionism, just to illustrate how sneaky perfectionism can be.  Two people owned a business together and one betrayed and cheated on the other for years. When the woman finally had enough she ended the association; yet, only a couple of months later, was bemoaning the fact she didn’t feel compassion for him as he was struggling with the fall-out from his choices. That’s spiritual perfectionism and an overweening desire to always do the right thing regardless of the cost to her. If you believe you are never good enough, you can torture yourself in novel ways that add insult to injury. First, you endure bad treatment; then, you lambaste yourself for not feeling compassion for the perpetrator. Clearly, no one does this on purpose, but a pattern of taking too much responsibility for others while believing you have to always be better is a hard habit to break. It can be done though, and one way is daring to disappoint yourself and others.


While much has been written about perfectionism and procrastination, or as I now like to call them: the twin torturers, I would like to suggest a novel way to overcome them. Dare to disappoint people. This is not done with malice, but from a place in you that is not yet comfortable with healthy self-care, assertiveness, and boundary setting. Of course, good therapy helps with all those issues, and more; but, while you are moseying through the fields of self-knowledge and developing more self-acceptance and self-compassion, a little dose of daring to disappoint people can work wonders.


It’s important to distinguish between what you do because you genuinely want to help and what is born from the inner demons of shoulds, musts, and have-tos. Of course, there are times when you might act from a sense of duty. For the most part, those are different. If you were trained to always show up, be super responsible, and never disappoint anyone, pay attention to how that might be limiting you. Often, the habit of putting yourself last leads to burn-out and resentment; paradoxically, undermining all the wonderful things you did to be useful, kind, or helpful.


It’s also freeing to allow other people to disappoint you without damning them. Everyone will fall short of your expectations sometimes, and you will fail to meet theirs. Of course, if you notice a pattern of someone continually disappointing you it is probably time to take action. That action depends on how much you value the relationship balanced against how irksome you find their behavior.


Last but not least, dare to disappoint yourself and others. Disappointing others feels disturbing until you make peace with your own imperfection and learn to relax into it. How? By starting to believe you are just like everyone else: fallible and human. Striving to be perfect is unattainable and dooms you to feel bad about yourself as you can never measure up to those lofty ideals. Disappointing yourself is a wonderful opportunity to practice self-forgiveness. Of course, there is nothing to forgive yourself for if you have truly come to believe the goal is unconditional self-acceptance, not perfection.


Paradoxically, by setting an intention to take the best care of yourself by nicely saying no to things that really won’t make you happier, and accepting your human fallibility, you will have more love, patience and compassion for others. When you continually deplete yourself by saying yes to every request you end up full of resentments. That doesn’t serve you or anyone else.


Copyright Nicole S. Urdang



Compare to Despair or Cultivate Self-Acceptance January 5, 2016



Comparison is the death of joy.
Mark Twain


If we all threw our problems in a pile and saw everyone else’s, we’d grab ours back.
Regina Brett



If you look at the symbol commonly used to show Yin and Yang you will notice each of the larger shapes has a small circle of the opposite color in it. This shows how nothing is completely black or white, good or bad. There is no shadow without light and no light without shadow. Yet, so often it is tempting to think in black and white terms. When comparing yourself to someone else, for example, that tendency to globalize goes into high gear. It’s as if there is no gray, no middle ground, only opposites. Pretty or ugly, rich or poor, success or failure, creative or uninspired, fat or thin. Thinking in that dichotomous way only serves to create misery.


If you are in a 12 step program you may have heard the adage: Compare to despair. The Buddha actually said something like this 2,500 years ago: Comparison is misery. Apparently, people have been comparing themselves to each other for millennia. Regardless of whether you end up with the short or long end of the stick, either on top of the world or lower than a snake’s wiggle, this exercise ultimately creates unhappiness and a sense of separation from others.


One of the inherent  problems with comparing yourself to other people is the unconscious tendency to pit your insides against their outsides. You can’t possible know what challenges they have, as no one wears a sign saying: Just diagnosed with terminal cancer, or sexually abused as a child. So, you end up comparing your feelings and internal dialogues to their public image. Since most people in America have been trained to put their game face on, it is extremely unlikely you are getting the full picture. This habit of incessant rating only serves to make you feel inadequate. Next time you notice you are comparing yourself and coming up short, pause and remind yourself you are only seeing a fraction of that person’s life.


As a therapist who has been listening to people for 40 years I know this is true. No matter how beautiful, intelligent, kind, athletic, or creative someone may be they still struggle, like everyone else, to tame their demons.  The world sees them one way, while their self-perception is often completely different.


It is all too easy to think the things you observe and esteem in someone else make them happy. They may not. You can’t possibly know what someone else is thinking and feeling. Plenty of people who looked as if they were on top of the world committed suicide. If all the trappings of success actually made them happy they would not have taken their own life. Humans are far more complicated than what they own, wear, or achieve.


You might think, “OK, those are all external things. What about someone who seems truly content?” No one is content 100% of the time. Conditions change minute to minute whether internally or externally; so, it’s impossible to maintain complete equilibrium. The best you can hope for is an inner gyroscope that keeps you coming back to an even keel after getting thrown off balance. Once you know that you will never presume the state you observe in someone is there 24/7. Unless they’re an android.


Conversely, you might think: “But, when I compare myself to others I usually feel better.” That’s a Pyrrhic victory. In the short run it may help you feel like a winner, but at some point you will undoubtedly find someone with more money, better looks, a hotter mate, a bigger house, more adoring children, etc. What then? The habit of comparison will eventually leave you in the dust, so why not work to notice when you do it and actively take time to practice gratitude for everything in your life? Yes, even the things you don’t like.


Surprisingly, there are some ways in which comparison can be helpful. When it is observation mixed with self-inquiry and curiosity. When it comes from looking at someone else’s ways of living and asking yourself if their choices might suit you. Of course, the more self-knowledge you have, the easier this is.  Even without much inner probing, trying options on for size by imagining doing things differently can be illuminating. It can also excite and ground you. It’s exciting to do something different and grounding if your inquiry helps you feel more satisfied with your choices.


If you are curious about how often comparison undermines your state of mind, start paying attention to when you do it, what feelings (both emotional and physical) coincide with it, what you tell yourself, and how you feel emotionally and physically afterwards. This is a great journaling exercise. Your new found awareness will help you stop making semi-conscious comparisons and keep you feeling grateful for everything you love about yourself and your life.


Copyright Nicole S. Urdang











Family Secrets: How to Overcome their Toxic Legacy  December 14, 2015


Nothing makes us so lonely as our secrets.

Paul Tournier


We dance round in a ring and suppose, but the secret sits in the middle and knows.

Robert Frost, The Secret Sits



In families where there is addiction, abuse, criminal behavior, or mental illness, there is usually a code of silence that dictates the actions of the whole tribe. This unstated but powerful family trope has the potential for creating an internal shame-based environment that perpetuates a sense of worthlessness and can leave a legacy of self-destructive behaviors and difficult relationships.


What motivates people to keep family secrets? Fear of social rejection, fear of rejection and criticism from the family, fear that articulating these truths will somehow make them more real and demanding of attention (whether by oneself, other family members, or the authorities). Yet, the path to releasing shame, cultivating self-acceptance, and creating a new life paradigm is through speaking one’s truth. By openly acknowledging the challenges of your unique childhood you unlock much of the power those secrets had over you, and can connect with everyone else who faced similar issues. Instead of feeling isolated and unfit for human company, you can re-join the human race.


Of course, after years of denial and keeping secrets, it is not easy to start speaking honestly. Thankfully, there are ways to heal from these patterns and their fall-out. 12 Step programs provide support as you navigate unfamiliar emotional seas. Therapy bolsters you as you become your authentic self and learn to speak your truth, while shedding light on family dynamics inculcated at a very impressionable age. Therapy can also help you deal with the parts of you that feel disloyal when choosing a different path from the one you were taught at home. In addition, it can assist you with the emotional, physical, and behavioral reactions that come from unleashing a boat load of family secrets. These consequences can be very hard to handle as they often include outright denial of events, and pushback from people who have known you one way and resist your changing. (A therapist can also help you with the cascade of feelings these reactions might trigger.)


If you grew up in a family with big secrets you were trained to deny your reality. If your childhood included abuse you may be suffering from post-traumatic stress. Luckily, there are a number of incredibly helpful ways to heal through much of that trauma.


The more people refuse to keep family secrets and open the gates to their truth, both past and present, the more likely everyone will realize: we all suffer, we all feel rejected, we all face physical, emotional, and social difficulties. The sooner that happens, the greater the likelihood we can create a compassionate world for ourselves and others.


Copyright Nicole S. Urdang


Change your words, change your relationships November 17, 2015


“There exists, for everyone, a sentence – a series of words – that has the power to destroy you. Another sentence exists, another series of words, that could heal you. If you’re lucky you will get the second, but you can be certain of getting the first.”

Philip K. Dick, VALIS


“Words! What power they hold. Once they have rooted in your psyche, it is difficult to escape them. Words can shape the future of a child and destroy the existence of an adult.
Words are powerful. Be careful how you use them because once you have pronounced them, you cannot remove the scar they leave behind.”
Vashti Quiroz-Vega



It’s easy to get into linguistic habits that profoundly effect your relationships. By changing just two simple patterns your interactions will improve immeasurably.


If you find yourself saying: “Yes, but…” actively work to change that to “Yes, and….” This tiny linguistic adjustment will shift people’s unconscious perceptions of you from negative to neutral or even positive. When you say “Yes, but…” the “but” negates what you said before it. If you are trying to win friends and influence people, saying “Yes, and…” gives the impression of inclusivity, and comes across in a more positive way.


Another pattern that hinders relationships is the use of the word “You.” If you are in the habit of starting every sentence with the word “you” be aware this can come across as blaming, judging, assuming, shaming, criticizing, condescending, even accusatory. This negative message gets transmitted to your listener both consciously and unconsciously. Consciously, people may react defensively. Unconsciously, they might avoid you. Neither is conducive to nurturing safe, close relationships.


To get out of the habit of approaching people with the word you, unless it’s “My, you look beautiful,” start your thoughts with the word “I.” For example, instead of saying “You’d better watch out, something as tiny as an extra piece of bread can really pack on the pounds.” You might say, “I find changing just one thing, like skipping that extra piece of bread, really helps me maintain my weight.” The first one sounds condescending, shaming, blaming, judgmental, and critical. The second one sounds a bit more friendly, and informational. Of course, talking about weight is probably not a great idea no matter how semantically diplomatic your delivery.


To make matters even more complicated, the way you speak has profound effects on the way you think, and vice-versa. By saying “Yes, but…” you have already dismissed whatever it was you were supposedly agreeing with. The whole construct is designed to get your opinion out as fast as possible while rejecting the other person’s, albeit in a socially sanctioned way. Ultimately, this linguistic habit gives people the impression you don’t value their input. By saying “you” rather than “I,” you create a wedge between yourself and the other person. It’s subtle, but over time, its effects accrue.


By thinking before you say something, you give yourself the opportunity to abort the idea completely. If that takes too much time, just changing “you” to “I” will shift the emotional quality, valence, and meta-message. Try it for one week and notice the changes in people’s reactions to you and your reactions to them.


Copyright Nicole S. Urdang









Finding solid ground when you lose your way September 27, 2015


I got lost but look what I found.
Irving Berlin



When you lose your way and forget who you are, your beauty, your kindness, your connection to all that is, come back home. There is a trail of breadcrumbs leading to your true self. A self capable of curiosity, creativity, confidence, courage, unconditional self-acceptance, and peace.


There is a part of you that can be ok in this world with its mind-boggling contradictions, daily challenges, betrayals, and unanswered questions. You can let it all just be. The knowable and unknowable. Give it a cosmic permission slip to soothe, annoy, delight, or dismay in its myriad ways.


Let whatever comes come. It won’t last.


You are here for it all. A vessel for experiences. If you woke up this morning there is still space in you for more. When you’re full, you’ll go. Now, just be.


Take a moment to let life fill you with its wild buffet: hunger/satisfaction, connection/disconnection, sound/silence, meaning/meaninglessness, joy/grief. They all pass.


Be curious.

Be open.







Pay attention.

You won’t be here forever.



Copyright Nicole S. Urdang



Adult Children’s Revelations After Divorce September 23, 2015


Oh! What a tangled web we weave when first we practice to deceive.

Sir Walter Scott



As time moves on from your divorce you can be sure of one thing: There will always be new revelations from your children. At times, they will rock your world and make you question your own memories. Whatever they are, it is important to understand the truth will make you free (if it doesn’t kill you first). Eventually, that new knowledge, however shocking, will help you let go of a past you may have been romanticizing and allow you to more fully release any lingering attachment you felt for someone who was clearly not the person you thought you married.


The worst revelations are of abuse to your children and they will require deep work on everyone’s part. Learning of infidelity, especially if it went on for a long time, is also painful and the collateral damage can have long-lasting effects on your children’s views of marriage and ability to trust. Finding out your ex may have been undermining you for decades, or asking your children to lie to you can feel devastating. Since none of these past behaviors can be undone, the only good option is working to create the best relationship you can have with your adult child.


If your child was seduced into keeping secrets and lying to you, the history of those behaviors will always be there. The messages can quiet down, they can even be eclipsed with years of new thoughts and positive interactions, but they can never be erased. As a result, they will effect your relationship in inexplicable ways. Accepting that, and assuming everything happens for your highest good, is your path to peace.


To complicate matters even more, when children have been manipulated by a parent to keep secrets they usually feel guilty and ashamed. This guilt typically creates resentment for the wronged spouse because, on some level, the adult child knows they colluded with the other parent. When they interact with the parent they lied to their guilt creates cognitive dissonance and all they really want is to get away as fast as possible. These mixed feelings are often felt as resentment. (See chapter on Guilt.) So, now, you not only have to bear the brunt of the toxic behavior you knew nothing about, but your adult child’s possible guilt, shame, and convoluted resentment towards you. Add that to your parental feelings of protection for your child, no matter how old they are, and you get a very complicated situation.


As if that weren’t enough, they are dealing with anger at the toxic parent for manipulating, bullying, cajoling, bribing, and intimidating them. This anger can easily morph into depression, or anger directed within. It can also appear as anxiety related to dealing with either parent over the potential fall-out of choosing to keep secrets or reveal them.


If you felt abandoned or neglected as a child these revelations may feel like a re-wounding, and trigger old issues. If you learned of new betrayals by your former partner this knowledge can easily catalyze bodily reactions that make you feel unsafe. Unsafe physically, emotionally, or with the adult child who shared the information. It is hard to trust after being betrayed. (See chapter on Trust.)


What can you do to heal your inner wounds and your relationship with your child? First, remember, they were young, impressionable, and wanted their other parent’s attention and affection. Both of which may have been given by making your child feel special through sharing secrets, buying things, acting as a best friend, denigrating the other parent’s values, and all sorts of other unsavory behaviors. But, your child did not start this dynamic.


If the lies, bad-mouthing, and deception have continued into your children’s adulthood your path is even more complicated as expectations of adults are usually quite different from those for children. The good news is all of it can be worked with skillfully, lovingly, and patiently.


Here are some suggestions to help you heal from an adult child’s new revelations:


  1. Take plenty of time to let everything sink in. Do your best to react slowly. Talk with a friend, therapist, clergy member, or relative to work through the myriad effects of this new information.


2. Explore these revelation’s effects in your body. How do they feel physically? Where    do you feel them? Patiently work to find words to describe what you feel in your body as this will take the focus off your thoughts, and help re-ground you.


3. What are you feeling towards your child? Reach deeply to find all your feelings, not just the ones that show up immediately. Whatever they are, they will change with time.


4. When the time is right, talk with your adult child about your reactions to this new information and listen to how they feel.


5. What are your thoughts? Can you do some journaling? Try writing a List of 100. This is done by setting a timer for 20 minutes, pre-numbering a page with 100 lines, and writing as fast as you possibly can about your topic. No censorship. That means you write down everything that comes up, even if it is the exact same thing you just wrote on the previous 10 lines. Topics might be: 100 reasons I don’t trust my adult child.  100 things this revelation taught me. 100 reasons I am glad to be divorced from this person. Once completed you can easily group your responses into percentages, see which thoughts and feelings come up most frequently, and work with those first.


6. Does this experience trigger others from the past? If so, what are they and what emotions do they bring up? I am partial to Internal Family Systems therapy as it is a gentle, yet very deep, way of working with difficult issues.


7. Look for the benefits as well as the collateral damage. No matter how earth shattering the news there are always hidden benefits.


8. Emotional pain is almost always soothed with a combination of time and kindness. You can calm your body-mind with yoga, massage, exercise, good food, journaling, talking it out, music, sleep, nature, Bach’s Rescue Remedy, aromatherapy (lavender, citrus, balsam fir needle, cedar, or any essential oils you like), tea (hot drinks without much caffeine have been shown to calm the sympathetic nervous system), an epsom salt and lavender bath, and anything else that reliably works for you.


9. If you like talking to yourself as a way to work through things you might be interested in some new research that shows how using your name, or talking to yourself in the third person (using “you” instead of “I”) can be very beneficial. It’s explained here: http://www.wsj.com/articles/SB10001424052702304831304579543772121720600.


At the end of the day, it all comes down to your truth. Your truth when you lived it in the past doesn’t change because of some new information. It may change your opinion of your ex, but it doesn’t change what you felt at the time. Whatever new information has come to light says nothing about you and everything about him or her. You may think it says things about your children, but they were impressionable and needy. Even if the deception continued through their adulthood it is still not about you. They were indoctrinated, felt special, safe, and avoided conflicts with the manipulating parent, all if which created intense cognitive dissonance. Compassion for them and yourself is the best medicine.


Copyright Nicole S. Urdang 


How Abandonment Issues Affect Intimate Relationships August 25, 2015

Filed under: Abandonment: its affects on intimacy — chocophile @ 12:12 pm
Tags: , , , ,


“Finally, I decide I am my own case history, and if I don’t dig in to understand what I am doing, I will be spending the years ahead in a vexing pattern of intimacy and abandonment.”

Dominique Browning in “Slow Love”

Dig in is right. Dig in and root around is even more accurate. Of course, merely looking at the past will not excise it, as insight alone rarely leads to change. The intimacy and abandonment issues Ms. Browning refers to are some of the most deeply felt on earth, which gives them the greatest capacity to create suffering.


When do these issues of intimacy and abandonment get tangled together? In childhood. Everyone has some level of abandonment issues. Even a child brought up in the most loving, secure household still felt abandoned when his parents left the house. Babies have no concept of “I’ll be right back.” So, when Mom or Dad left the room they felt abandoned. Quickly, they learned parents will come back, but that primal experience of being left alone, perhaps eternally, is still part of their experience. If your parents divorced while you were still growing up, even if it was amicable, you will undoubtedly have some abandonment issues. Ditto if you were hospitalized as a child. Even more likely if you were outright neglected or abused. (Recent research into trauma has found that abuse by a family member has the potential to create just as much post-traumatic stress as living through a war.)


Though radically different, the capacity for intimacy also develops from birth. Did the baby get fed, held, changed, soothed, and spoken to? If so, there is an inner template for feeling safe. It is almost impossible to have intimacy without some sense of safety. That safety may be internal or external, but the greatest intimacy usually occurs when both coincide.


The ability to open to true intimacy with another is fraught with anxiety, while abandonment scares the wits out of most people. Yet, people seek intimacy even though it carries the specter of potential abandonment. The possibility to truly connect with another is wildly alluring to most humans. Who wouldn’t crave that sense of closeness, safety, and connection?


Trouble appears when your sense of relationship safety is jeopardized. It could be something minor, like your partner saying the wrong thing, forgetting your birthday, or simply misunderstanding you. It could also be something more threatening like finding out your mate is having an affair, emptied out your joint bank account, or really doesn’t want to retire early and spend 24/7 with you. For anyone with abandonment issues small or large events like these can trigger fears of being abandoned again. In relationships, these fears play out in an inability to commit to someone, a pattern of approach-avoidance behaviors, a penchant for starting fights to re-establish space, and any number of creative strategies that dance between the poles of engulfment and abandonment. To someone with these long-standing issues, neither feels safe. One again, the deepest sense of security can be found within.


When you know you can find refuge in yourself your “need” for someone else to be with you and pledge their undying troth is reduced. Of course, people couple up for many other reasons, and being in a relationship can be one of the greatest experiences on earth, as well as a conduit to self growth. However, if it is a hedge against existential anxiety it will probably be a Pyrrhic victory.


The potential for re-traumatization and more deeply embedding abandonment issues increases with each relationship in which you pin all your hopes and dreams on the other person, instead of yourself. Of course, the Disneyfication of society only exacerbates this dynamic, as it historically reinforced the notion that: ” One day my prince/princess will come,” implying that once that happens you will live happily ever after. What a damaging view, as it puts the controls for your emotional health in someone else’s hands.


Developing a compassionate, caring, patient, nurturing, inquisitive relationship with yourself is the holy grail of inner peace. While it is wonderful to have friends and family to depend on, you will always be with yourself. Every minute of every day. Wouldn’t it be incredible to feel safe with yourself?


No one feels 100% safe and sound. It’s impossible. Yet, if you regularly practice some of the following suggestions you will begin to notice a greater sense of inner peace and self-acceptance, as well as an increased tolerance for life’s challenges.


Everyone has different aspects of themselves. There may be a part of you that wishes everyone well, and another part that feels jealous of a friend’s success. You may notice a part that feels curious, and a part that judges or criticizes. Befriending all your parts and approaching them with curiosity and compassion is key to integrating them.


(If this idea interests you, you may want to learn about IFS, Internal Family Systems Therapy by Richard Schwartz. Here is an animated video to get you started: https://www.youtube.com/watch?v=CsJOVs_e1v4. If you want a more detailed explanation check out this video with Richard Schwartz: https://www.youtube.com/watch?v=99HuL_Bk-SU.)


Get therapy if you have been struggling with these issues and not making any headway.


Develop a sense of inner safety by responding to internal alarms of feeling threatened, anxious, angry, depressed, etc. with self-compassion. Kristin Neff’s short video explains them: https://www.youtube.com/watch?v=11U0h0DPu7k.


Watch the ebb and flow of your emotions. Notice how no emotion lasts forever.


Keep current with your inner and outer life through journaling. This allows you to more slowly process thoughts, feelings, and events. It is also a wonderful way of watching yourself grow and change.


Understand your triggers. Triggers to what? To past trauma that has the capacity to flood you with unpleasant emotions. Once you know your triggers you can more easily avoid people and situations that press your buttons.


Listen to lectures on Buddhism. You can start with podcasts by Tara Brach and Jonathan Foust. Pema Chodron’s books and CDs are also marvelous.


Set healthy boundaries with people for what you will and won’t allow, even if it means cutting the toxic ones out of your life.


Create safe practices that help you feel empowered physically, mentally, and emotionally. When you feel stable and grounded in yourself you are less likely to continue any relationship that keeps you swinging between intimacy and abandonment. Some supportive behaviors include: yoga, meditation, journaling to acquaint you with your internal dialogue and repetitive thoughts, relaxing, getting enough sleep, eating well, spending time with the natural world (even if it’s simply looking at the clouds or smelling a flower), giving yourself what you want when you want it (within reason, of course), taking time for friends and family, creating a home that feels welcoming and safe, and consciously balancing work, family, solitude, exercise, and rest.


Copyright Nicole S. Urdang


Music to support your journey August 23, 2015


Yes! It’s time for another musical interlude.


Bob Marley sings Every Little Thing


Warren Haynes sings Soulshine


Joe Cocker sings You Are So Beautiful


Ditch Your Assumptions and Create More Fulfilling Relationships June 5, 2015

Filed under: Ditch Your Assumptions — chocophile @ 7:04 pm
Tags: , , , ,



“Your assumptions are your windows on the world. Scrub them off every once in a while, or the light won’t come in.”
Isaac Asimov


“If others tell us something we make assumptions, and if they don’t tell us something we make assumptions to fulfill our need to know and to replace the need to communicate. Even if we hear something and we don’t understand we make assumptions about what it means and then believe the assumptions. We make all sorts of assumptions because we don’t have the courage to ask questions.”
Miguel Ruiz, The Four Agreements: A Practical Guide to Personal Freedom




Considering how your mind was designed to process information every waking second, it comes as no surprise that it often corrupts incoming data with misinterpretations. Add to that your desire for closure, and you jump to conclusions all day long. The problem is, many of those conclusions are right. That’s a problem because you then go blithely on creating stories in your head and believing them. This causes an incredible amount of unseen damage, as each assumption begets a string of additional assumptions until you are in some nether world of your own making that might be galaxies away from the truth.


Since each head is its own universe, and you can never truly or fully know anyone else’s mind, your assumptions about other people’s motives are bound to be wrong a good deal of the time. The damage those assumptions make is unfathomable.


In addition, you are always projecting your own unacknowledged thoughts and feelings onto everyone in your orbit. What makes that especially pernicious is how easy it is to ascribe incorrect motives to other people’s behaviors. Then, act as if those imagined motives were true.


If you want better relationships check out your preconceived notions. Put them through the wringer of reality. Remind yourself you never really know what’s going inside someone else’s head no matter how long you have known them. There are always thoughts and feelings they haven’t shared with you. It’s sheer hubris to think you ever fully know another person. Contrary to what you might believe, this awareness will not make you cynical, but open. Open to looking at everyone, including those people you have known for ages, with new eyes. It will encourage you to ask more questions about their current thoughts and feelings rather than assuming their past thoughts and feelings are indicative of how they react now. This, in turn, will improve all your relationships as most people like to be asked what they think. It makes them feel valued, respected, and heard.


Asking is not easy; but, as Michael Ruiz said, it’s the antidote to assuming. It’s so darn difficult because the ego gets in the way. The ego loves when you make assumptions as it thinks it’s all knowing and powerful. By asking and checking out your assumptions, you give the ego a rest. It doesn’t like that, but it can learn to lessen its endless natterings and interference. That allows fresh data to enter your cranium where it can create new ways of looking at others, yourself, and the world.


It takes courage to change, and nothing has more pervasive ramifications than thinking differently; especially, when it comes to your assumptions.


As a yogi, I am naturally predisposed to noticing how yoga catalyzes change and growth. Here, it allows the incessant chatter to calm down a bit. How exactly does that work? Try doing a yoga posture and not paying attention to your body. You will fall down or hurt yourself. Yoga forces you to pay attention to something other than the fluctuations of your mind. In time, that becomes a habit. It also encourages patience with yourself as you navigate difficult postures. This, in turn, helps you extend more patience to others. Listening and asking questions takes far more patience than assuming you already know what someone is thinking and feeling.


Similarly, meditation helps open your mind as it makes you aware of the constant stream of ever-changing thoughts and feelings. If your mind works like that it stands to reason other people’s minds do, too. They are also constantly rethinking things and processing emotions. Meditation keeps you aware of your own mind’s proclivities as well as other people’s.


If you still want to assume things, why not just assume the best? Try it for one day and see if you don’t find life and all your interactions far more pleasant.



Copyright Nicole S. Urdang


Getting Over the Shame of Divorce May 4, 2015



“We cannot grow when we are in shame, and we can’t use shame to change ourselves or others.”
― Brené Brown: I Thought It Was Just Me: Women Reclaiming Power and Courage in a Culture of Shame



While it’s easy to feel ashamed of many things in life, the process of divorce and its aftermath vie for a top spot on the list.


Triggers for feeling shame over a divorce include:

One-time friends who avoid you like the plague because they either think divorce is contagious or you will want to relieve them of their mate.

People who are suddenly wary of you. You are not to be trusted. You’re too needy, damaged, on the brink of sudden impoverishment, or a bad person (whatever that means).

Maybe you are unconsciously tapping into some unhappily coupled person’s misery, thereby making them feel threatened. What do threatened people do? Attack. But “nice” people don’t attack in any obvious way, they do it by avoidance and implication. They shun you like the plague and imply you’re defective, all to assuage their own (often barely conscious, and certainly unpalatable) dissatisfaction with their relationship or fear they will end up alone.


What creates that shame? Both internal and external messages, like:


It’s easy to think you “failed,” since people will actually ask you questions like: “How do you feel about your marriage failing?”


And the ever popular: “In retrospect, do you think you made a mistake getting divorced?”


In addition, there is the inner cacophony of self-doubt and self-downing that plagues all but the most resolute divorcing and divorced souls.


A more subtle aspect of the aftermath of divorce is heightened self-consciousness, similar to what you may have felt in adolescence.


Naturally, thinking you are a failure, maker of big mistakes, unworthy of people’s attention, and out-of-step with most adults can lead to feeling shame.


But, what is there to be ashamed of? What you did took courage. No one gets divorced unless their relationship has ceased to work. Staying in an untenable, unhappy, soul-stultifying relationship is clearly the sadder choice. It may appear easier in the short run, but takes its toll in the long run.


If you are plagued by feelings of shame and critical internal messages, cognitive behavior therapy can help.

Let’s look at some possible thoughts that could create disturbing feelings, including shame:


I failed, therefore I am a failure.

People will know I failed and think less of me.

People will see I am alone and think something’s wrong with me.

People will think I am unlovable or defective.

That will prove I am deficient, less good, less worthy of happiness, and deserving their pity, criticism, and condescension.


The only thing to do with unhelpful thoughts is to challenge them until they lose their power to wound and stifle you.


You might choose to think:


I did not fail. I succeeded in taking necessary steps to free myself from a relationship that no longer served me, or allowed me to grow into the person I want to be.

People may think less of me. What a great opportunity to learn to care more about what I think than their opinion of me.

How can I possibly know what anyone else is thinking?  They may actually be jealous of my new-found freedom.

The only thing my divorce proves is that I am no longer married to that person. It says absolutely nothing else about me. Furthermore, I am clearly efficient in taking care of business when I have to, whether that was initiating the split or picking myself up after it.

If people pity, criticize, or condescend to me that is a reflection of where they are. All three are good ways for them to distance themselves from whatever my divorce catalyzes in them. Once again, it’s not about me.

How does feeling ashamed help me? Why not cultivate thoughts of victory, empowerment, self-sufficiency, independence, flexibility, openness to new experiences, and unconditional self-acceptance? At least, those will make me feel optimistic, bouyant, and at peace.


In addition, divorce can be a tripwire triggering old feelings of shame from childhood. If that’s true for you, please talk to a therapist or counselor. Divorce is very good at re-awakening feelings of abandonment and their attendant notions of not deserving happiness. Working through those issues to a place where you can feel safe and whole feels a boat load better than wallowing in shame. Luckily, you get to choose what you want to think and how much energy you put into remaking your life. Acknowledge how difficult and disturbing it is to deal with the fall-out from divorce; especially, if it engenders feelings of shame or reactivates old thoughts of unworthiness. The good news is you can take that irritating grain of sand from your divorce and turn it into a luminescent pearl of courage and resilience.


Copyright Nicole S. Urdang


Overcome Victimization and Become More Resilient March 15, 2015



Many therapists say you have to let go of the victim role to heal more fully. While that is definitely a good goal, it is also important to understand how you were victimized. Why? Because your path to wholeness depends, in part, on cultivating compassion for that child, teen, or adult who was mistreated, neglected, or abused.


There is a crucial difference between identifying as a victim or someone who was victimized. Seeing yourself as a victim will block your evolution. Yet, it is important to acknowledge how you were taken advantage of when you were either powerless to fight back, manipulated so well you thought you had no recourse, or not ready to take the necessary steps to leave.


Current research finds betrayal by a family member can lead to deep post-traumatic stress. As brutal as war and other atrocities can be, they are not personal. Even though family abuse is not personal in that it is all about the abuser’s issues, it feels personal. You did not engender the abuse, but its fall-out definitely effected you. Physical and emotional abuse are such violent acts that the mind and ego can’t really make sense of them; especially, if they happened in childhood.


Though there are many books on dealing with toxic parents or relatives, few talk about the way abuse can continue into adulthood.  The family bond is so strong that separating yourself can feel like an emotional amputation. Typically, it’s only done when the pain is so great it feels like a matter of life or death.


Ronald Fairbairn, a Scottish psychiatrist of the mid 20th century, wrote on Object Relations Theory trying to make sense of how a child reacts to abuse. Part of his hypothesis was that the child develops what he called the Moral Defense when faced with upsetting, abusive, or neglectful parenting. According to Fairbairn, even a young child understands that he can’t take care of himself. He needs his parents to survive. When they act in abusive ways, even when their behavior is not necessarily directed at him, like yelling at each other, he thinks there can’e be anything wrong with the people I need to care for me, so there must be something wrong with me. This is an unconscious thought, and a very strong concept that has far reaching effects.


In addition, Fairbairn talked about the hopeful child and the wounded child. When the parents behave kindly, even if it is seldom, the child thinks (usually unconsciously): “Everything will be alright now,” and becomes hopeful. When the parent is abusive or neglectful, the child thinks: “Oh, no, everything is horrible and I can’t stand it,” which creates a wounded feeling. Typically, that internal switching, from hopeful to wounded and back again, persists throughout childhood. The wounded child is unaware of the hopeful child and the hopeful child is unaware of the wounded child. Emotionally, he feels like a ping-pong ball. What keeps this pattern going is something Pierre Janet called the splitting defense. This enables each part to feel completely split from the other. One goal of therapy is to help these two very disparate parts dovetail. That way, when the adult feels wounded he understands that it’s temporary. Right around the corner is something to enjoy. Conversely, when he feels overly optimistic, he knows to temper that thought (which can lead to impetuous behavior) with a dose of realism. In adults, this splitting is seen in black and white, or all or none, thinking. It’s pernicious effects are more obvious when the person becomes flooded with a sense of despair because they can’t see any other possibility. (Internal Family Systems therapy is incredibly helpful at being gentle, deep, and supportive with any trauma, and helping this disparate parts weave together.)


The ego wants to maintain a sense of control, even when there was no way a child or teen could have had control at the time of the abuse. Sometimes, this results in the adult saying things like, “I chose to keep it going. I could have ended it. I liked it. It was my fault. I was too seductive. It wasn’t so bad.” In the short run, all of these ways of reframing the past serve to retroactively make the person feel stronger by implying he had a choice. In the long run, they add to the pain, by blaming the person who was victimized. Even if it feels empowering on some level, it’s a hollow victory. There is still that wounded little child or teen who now feels doubly abandoned. First by the perpetrator and then by self-blame and a lack of self-compassion.


What can be done to help shed the view of yourself as a victim while still acknowledging having been victimized? A combination of yoga and good therapy goes a long way towards changing the relationship you have with yourself, and making it safe to be in your body-mind. Different people respond differently to various types of therapy. Even the same person at different times of his life can respond differently to different approaches. I am partial to a combination of Internal Family Systems therapy, Rational-Emotive Behavior therapy, psychodynamic psychotherapy, mindfulness, breath work, and Yoga Nidra (you can read my short article on Yoga Nidra here: http://www.goodtherapy.org/blog/yoga-nidra-for-relaxation-insomnia-and-posttraumatic-stress-0202154).


It is also crucial to give grief its due. Understand that you are grief stricken. Your grief can come unbidden any time, though it will lessen over the years, it will never fully leave you. Think of it as another way you can feel compassion for that little child or teen who endured mistreatment, neglect, or abuse. It’s also important to remember that grief is a shape-shifter. It can manifest as sadness, depression, anxiety, guilt, anger, or feelings of worthlessness. So, if one of those difficult emotions arises, be extra gentle with yourself and don’t assume you are necessarily feeling anger, per se, but grief that’s appearing as anger. That’s an important distinction as it helps you normalize your feelings. Everyone feels grief. It’s a natural reaction to loss; and, all trauma involves loss. It could be the loss of boundaries, loss of control over what happened to your body, loss of feeling safe, loss of trust, etc. Allowing yourself to grieve those losses is crucial to feeling more in control of your present and future. It even helps you leave the detritus of the past behind and move towards freedom from victimhood. Yes, you were victimized, but you are not a victim.


How you identify yourself sets the stage for your recovery. Picturing yourself as capable, strong, creative, self-compassionate, curious, intrepid, open to what the Buddha called the 10,000 joys and sorrows, and focused on this moment, will all accrue to feeling more and more resilient.



Copyright Nicole S. Urdang


Music to soothe your soul and support your journey February 17, 2015




Two audio hugs for your sweet self.








Breathing: 10 Breaths to Create Joy February 16, 2015

Filed under: Breathing: 10 Breaths to Create Joy — chocophile @ 4:31 pm
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Humans needed to survive in harsh conditions since our earliest cave dwelling days. As a result, our brains got very good at sensing danger. If we had a traumatic event, or even a close call, we had to learn from one experience to avoid those situations and any that looked like them in the future. A great survival skill, not so great for living anxiety free day to day.   To counteract that natural predisposition and create new neural pathways of joy, try the following:   Take 10 slow breaths whenever you are happy.


Contentment also counts as happiness, at least, according to the Buddha. Following his example, you don’t have to wait until you are completely blissed-out, everyday little joys are ripe for reinforcement.   When you eat that first strawberry of the season, laugh out loud while reading a great book, notice the birds singing, watch children play, hear your favorite song, try something new and are surprised at how much you like it, get kissed or touched by a loved one, figure something out that eluded you, find yourself happy for no reason, or anything else that floats your boat, STOP and take 10 slow breaths while focusing on your happy feelings. You might even see if you can notice where in your body you sense them and breath into those spaces. For the fullest positive effect cultivate a feeling of gratitude.


Our brains are wired to remember dangerous, bad, or threatening situations. It’s called the negativity bias. That ship has sailed, it’s simply how we’re designed. Since neurons that fire together wire together, you can create new neural pathways through this practice. Not only will you feel better in the process, your amped up joy will strengthen your resistance to stress.


If you want a more physically oriented practice that helps you access good feelings when you are feeling depleted or down,  try this yogic Breath of Joy:


Copyright Nicole S. Urdang


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