103. Sarah #24: Stop and Breathe

Sarah is interacting with the world around her slightly differently. Doug invites her to experiment with what it’s like to be the observer, especially when interacting with her siblings. Sarah is shifting from the person that tries to fix or correct everyone to the person that can just notice something happening without taking it personally. She realizes that sometimes the most powerful thing she can say is nothing. Kenzie and Doug break down the current progress and process of re-wiring Sarah’s brain without making it overtly clinical. Doug’s Group Therapy Practice YMB Webpage Join Us on Social Media:  YMB The Facebook Group YMB on Instagram YMB on TikTok

Drew sees progression and growth in his relationship with a friend, but doesn’t see it with his parents. Drew has an epiphany about his relationship with them that he names “conditional love,” as he is more aware of how he people-pleases in order to feel love from them. Doug helps Drew slow down and process his thoughts and feelings about the evolving relationship with his parents. Drew acknowledges feeling embarrassed, frustrated, and disappointed in who they are now, especially as it might reflect on how people see him. Doug validates his feelings and reflects it back to him before helping Drew reframe it. By radically accepting his mom as she is, he can see that she might be showing him love the way she is capable, rather than the way his love language usually recognizes it.  Doug’s Group Therapy Practice YMB Webpage Join Us on Social Media:  YMB The Facebook Group YMB on Instagram YMB on TikTok

Doug and Sarah reflect on how growing up in a cult stripped her of agency and individuality in her own life. She is reclaiming her individuality and feeling strength in her sense of self now. Doug and Sarah make the link from this to the issue she has with control. Sarah walks through a specific example when one of her sisters was driving her car. Sarah processes the anxiety and feelings around letting go of control and spoke up for something selfishly – meaning she was taking care of herself. Doug and Kenzie break down how we can process anxiety when it hits for all of us by staying mindful and present focused instead of going back into our past or future tripping. And they actually go over a couple of tools that we can all take with us.   Doug’s Group Therapy Practice YMB Webpage   Join Us on Social Media:  YMB The Facebook Group YMB on Instagram YMB on TikTok   Jennifer Lawrence on Hot Ones – What do you mean? Relax, Nothing’s Under Control – T-Shirt

Drew has a birthday coming up and a few doctors’ appointments on the horizon. He is able to organize his thoughts and come up with a plan both for addressing his medical health and for celebrating his birthday. Doug helps Drew acknowledge that he is not responsible for his parents’ response to him and his boundaries. Drew is adulting! Doug and Kenzie are feeling it – literally – as an earthquake hits during recording.   Doug’s Group Therapy Practice YMB Webpage   Join Us on Social Media: YMB The Facebook Group YMB on Instagram YMB on TikTok

Sarah acknowledges being in a constant battle with herself because of how she wants to hear feedback from others for things she has done. She has a hard time accepting praise; and, she doesn’t mind constructive criticism if it helps her grow. Doug helps her make sense of getting comfortable without having feedback be the validation. Doug and Kenzie break down external versus internal validation and the drive to be perfect versus doing your personal best. They discuss what it is to be good enough and how “meets expectations” isn’t a negative thing. Striving for perfection is about doing your best, which can be “good enough” if we allow it to be. However, many of us feel that we’re not doing enough unless something is done perfectly, especially when there’s a historical experience of criticism and an internal voice in our head constantly criticizing us. What does doing your personal best mean to you? Can that be good enough or does it need to be perfect?   Doug’s Group Therapy Practice YMB Webpage   Join us on Social Media: YMB The Facebook Group YMB on Instagram YMB on TikTok Mentioned in the Episode: Link to Rapper’s Delight from “Happy Feet” Link to “Spinal Tap” These Go to 11

Drew is feeling independence and individuation from parents, especially when he signs a lease on a new place without using them as the guarantor. He had a breakaway moment after mom didn’t show up the way he wanted her to on a phone call. He felt solitude and the “solid-tude” of relying on himself not on his parents and the anxious-attachment style that often lets him down. Drew is experiencing what it’s like to choose himself and put his needs first ahead of everyone else, instead of his old pattern of putting his needs last. Doug helps him understand what it means to show up for someone the way they want, rather than the way he wants them to show up for him. It’s not about mind reading - it’s about communicating what would be supportive to you and asking someone what feels supportive to them.   Doug’s Group Therapy Practice   YMB Webpage   Join Us on Social Media:  YMB The Facebook Group YMB on Instagram YMB on TikTok

Sarah is going through all the emotions with her teenager and the situation he got into at school this week. While she continues to practice using natural consequences to parent her kids, she is also allowing herself to have her own emotional experience. Sarah is re-parenting herself by letting her kids to come to her and giving them the space to feel their feelings and sit with it (something she didn’t have growing up). She acknowledges the challenges of not acting on her instant reaction in these parenting situations, especially when interacting with her ex-husband. Sarah is able to stop and process before just going to her default protective mode to either fix the triggering event right away or bear the brunt of the consequences herself to shield her children (like she did for her siblings growing up in a cult). Sarah is healing her inner child!   Doug’s Group Therapy Practice   YMB Webpage   Join Us on Social Media:  YMB The Facebook Group YMB on Instagram YMB on TikTok

Doug helps Drew focus on himself, not just the baby on the way. Drew admits that he isn’t feeling joy in things the way he’s used to feeling it and that it’s taking him out of the present. Drew realizes that he’s looking for the joy instead of being in the moment and letting the joy find him. This leads Drew to acknowledge the existential anxiety that he’s also been feeling. Doug and Kenzie discuss anhedonia and sitting with clients when they are experiencing this feeling. They also talk about what happens when we may have missed something in a session as a therapist or feeling like our therapist missed something as a client. Have we missed something else, let us know… or if you’ve missed something, check out the podcast archives and listen to Drew and Sarah from day one of their journey in therapy!  Doug’s Group Therapy Practice  YMB Webpage  Join Us on Social Media:  YMB The Facebook Group YMB on Instagram YMB on TikTok

Doug helps Sarah move forward along a path toward her emotions. They discuss her learned pattern of being dismissive of herself and her feelings. The pursuit of data and facts that turns Sarah into the “justice warrior” is a defense mechanism to not feel the feelings. Doug uses an analogy with Spock and Kirk to highlight a spectrum of being logically driven versus being emotionally driven. Sarah connects this to how she can sound like a robot sometimes while suppressing and invalidating her own feelings. Doug invites Sarah to give herself permission to bring out her inner Captain Kirk so she can practice allowing her emotions to come up and out.    Doug’s Group Therapy Practice   YMB Webpage   Join Us on Social Media:  YMB The Facebook Group YMB on Instagram YMB on TikTok

Drew is feeling like an adult and living in the world. He acknowledges feeling strength where he used to feel weakness in asking for help. He’s getting support in his life by virtue of actually asking for help from others rather than doing everything on his own. Doug and Drew talk about the subtle differences between being an individual and being independent. Doug and Kenzie discuss the therapeutic relationship as a secure attachment. With this secure base to jump off from, Doug is able to challenge Drew, and Drew is able to explore his independence.    Doug’s Group Therapy Practice   YMB Webpage   Join Us on Social Media:  YMB The Facebook Group YMB on Instagram YMB on TikTok