Gratitude and...
Lindsey Afton, MA, LMFT, LPC
As Thanksgiving approaches, we are often reminded to express our gratitude as we gather around the table, and research has shown that expressing gratitude can have multiple benefits including increased optimism & happiness, improved relationships, and better health (1) .
But what about those times we just don’t feel like it? Should we only express feelings of gratitude and ignore all the other emotions we experience this time of year?
Well, no...because research also shows us that ignoring negative emotions can lead to a variety of consequences including physical ailments, feelings of irritability and depression, increased stress, suppression of the immune system, and sleep issues (2). Yikes, right?!
So what can we do to attend to both positive and negative emotions during this time when we are often expected to only express joy and merriment?
One simple yet effective tool I rely on is replacing the word
but
with
and. Take a look at the following examples with just a one-word difference and see how it can completely change the tone.
That simple, yet powerful substitution of
and
in place of where I typically say
but can change the tone of the message I am trying to convey whether just to myself or to another recipient.
And by holding both negative and positive emotions in the same space I validate my complex emotional range and allow time and space for each feeling to be recognized.
Lindsey Afton, M.A., LMFT, LPC, is the Practice Coordinator at Restore Therapy Collective. After the death of her stillborn daughter, she stepped away from her clinical role as a Marriage and Family Therapist to focus on finding her healthy grieving lifestyle alongside her husband and children. She is constantly exploring new methods of self-care, learning how to parent while grieving, and searching for the next perfect meme.
Restore Therapy Collective
As a runner, I’ve learned that progress rarely comes from a single run. Rather, it comes from doing the reps time and time again. Sometimes, it means long miles when my legs feel strong. Other times, it is dragging myself out the door when it’s still pitch black outside, and the temperature is well below freezing. Of course there have been plenty of mornings when the last thing I wanted to do was run (And there still are days I don’t want to). But over time, the runs that felt difficult or like a chore, slowly became part of my routine. Changing behavior and creating a routine often works the same way. Many people come into counseling hoping for a breakthrough moment and/or quick fix, where everything suddenly makes sense and life feels easier. These moments can happen, but lasting change more often comes from practicing new ways of thinking, responding, and caring for yourself over and over again. In other words, it comes from doing the reps. In running, a rep might be a mile repeat or a long training run. In mental health, the reps look different. They might be things like pausing before reacting in a difficult conversation, challenging a negative thought instead of automatically believing it, or practicing a coping skill when anxiety starts to rise. At first, these reps can feel awkward and uncomfortable. Just like starting a new training plan, the effort can feel heavy in the beginning. Our brains adapt in much the same way our bodies do. With each rep, new patterns start to take hold. That coping skill becomes more natural. The pause before reacting becomes easier. That difficult conversation becomes more manageable. Here are some reps you can give a try Drink a full glass of water when you wake up in the morning. Take five minutes before bed to simply focus on your breathing. Step outside for a short walk, even if it’s just around the block. Pause and take three slow breaths when you notice stress building. Write down one thing you’re grateful for at the end of the day. Remember! The goal isn’t perfection. It’s getting in the reps. Start with something small, even if it feels too easy. Some days the reps will feel easier than others. Some days they’ll feel heavy. Change tends to come from continuing to show up anyway. And eventually, the things that once felt difficult start to feel normal. That’s when real change begins to take hold. Jonah Maichele is a counseling intern at Restore Therapy Collective. In his free time, Jonah enjoys running, playing guitar, and hammocking at the beach. His favorite foods include sushi, orange chicken, and his grandma’s specialty gnocchis.
I so often hear things like, “I know I shouldn’t get angry, but I do,” or, “I get so anxious, and I should just let it go.” It’s a common refrain of things that should be done and ways we should behave. We talk about emotions as something to control rather than work alongside, but what would happen if we learned to work with our emotions rather than against them? Think of our emotions as a horse—they’re instinctual, reactive, powerful, and often rooted in survival mechanisms. Just like a horse, they can be strong and seemingly unpredictable. Now think of the rational part of ourselves as the rider of the horse; this is the part of us that plans, is logical, and tries to stay in control to lead us in deliberate direction. The goal isn’t to “break” the horse and give the rider total control, and the goal is also not to let the horse run wild. The goal is to build a relationship between the two. When the horse and rider work together in harmony, the journey is smooth. The horse provides energy and motivation while the rider offers direction and guidance. If the horse is too in charge, it might bolt with fear, anger, or desire, and this can lead us off trail. If the rider is too dominating, they may ignore signals from the horse until it erupts, or the horse is stifled to the point of low energy and lack of motivation. Therapeutic work often involves helping the rider understand and work with the horse by learning how to notice, respond to, and gently guide it. The goal isn’t control, but connection. It’s about building relationship between emotions and our rational selves to encourage understanding, respect, and resiliency within ourselves. We can listen to our emotions without being overwhelmed by them, and we can use our rational mind without it becoming a harsh inner-critic. Emotional regulation isn’t about silencing emotions, but learning to ride with them. Morgan Peterson, LLMFT, LLPC, is a therapist at Restore Therapy Collective. Morgan’s passion is helping people improve their relationships—with others and with themselves. When not in session, you can find her gardening, knitting, reading, or doing other “grandma” hobbies.
There aren’t many more distressing ideas for parents than the thought of their child in emotional pain. Parents contact me often in a panic because they believe their child is struggling, and they feel as if they, as parents, are failing. That may be why it’s often surprising that the first direct question I ask at a parent consultation is, “How are YOU doing?” Children Don’t Exist in Isolation What brings a child to therapy is often a reflection of the distress the entire family system is experiencing. From the moment a child is born, their nervous system is shaped by things as seemingly minute as tone of voice and facial expressions. Stress experienced by parents and other caregivers does not go unnoticed. The difference with children is that they, developmentally, do not have the capacity to see themselves as separate from a caregiver’s stress, the boundaries haven’t been formed yet. Something as simple as a string of bad days at work for a caregiver can be interpreted by a child as a failing on their part. In other words, a child’s mental health is not just about their inner world, but about the “relational web” they are a part of every day. This ABSOLUTELY does not mean caregivers are ‘at fault’ for their child’s distress. It does mean that engaging in the therapy process and growing skills to model within the family system can be the biggest contributor to long-term therapeutic success. The Family as Co-Therapist; What does it mean to engage in the therapy process? Child therapists have different views on what constitutes best practice for parental involvement in therapy. Filial play therapists, who work with the entire family system (parents and kids at the same time) through play, have parents attend every session. Child-centered play therapists meet with parents separately on a regular schedule. Other child therapists may meet with parents for a few minutes during each session. There is no one correct model, but there are a few things to expect while working with your child’s therapist. Learning new skills : Identifying areas of difficulty (such as co-regulation, routines, or limit setting) and trying new strategies that work for the WHOLE family. Becoming situationally reflective, not self derogatory : Working toward a mindset of “What is my child communicating to me right now?” instead of “What am I doing wrong?” Growing in confidence and self-compassion : Internalizing the understanding that your job as a parent is not to solve every problem, but to help yourself remain regulated so that you can be with your child as they learn about the world around them. A Collaborative Journey The end goal of therapy for a child may not be for the child to be able to perfectly manage all situations. In fact, I would go so far as to say that SHOULDN’T be the end goal. Instead, working with a therapist to uncover what a child is bringing to the family system and finding ways to address the whole system can lead to faster and longer lasting therapeutic change. I challenge all parents to think of therapy for their child as a collaborative journey for the whole family, and find positive change for themselves in the journey as well. Melanie Freeland is a therapist at Restore Therapy Collective specializing in relational trauma and attachment. When she’s not with clients, she’s likely reading, baking, or spending time with her family. To schedule an appointment with Melanie, please send a secure message through our contact form .