authenticity | Harvesting Stones

Recognizing Opportunity

by Jenny Rose | Sep 26, 2019 | Emotional Intelligence

Like so many clichés, “Oh, no, not another ‘growth’ opportunity!” is obnoxious, in large part because it’s true.

Opportunity, or a set of circumstances that make it possible to do something (Oxford Online Dictionary), does not guarantee a positive outcome, and is most definitely a gift with strings attached.

I would go so far as to say the greatest opportunities are likely to be hidden under paralyzing layers of fear, dread, and pain.

Opportunity demands responsibility. No wonder we so often avoid it! It takes a determined effort to excavate opportunity, an effort requiring time, honesty, and dealing with our emotions, defenses, habits and denial.

“Opportunity is missed by most people because it is dressed in overalls and looks like work.” Thomas Edison

Hence, the cliché. Growth is frequently uncomfortable and expensive.

I suspect every one of us has a secret list in our heads of events and possibilities we simply cannot face. Usually, we feel that way because we’ve already lived through them and they were so traumatic we’re determined to never go there again. In essence, we’re afraid of ghosts. We think we’ll die if we have to face another loss, another attack, another rejection or another battle, forgetting we’ve obviously survived the first time(s), and thus are older and wiser.

What to do when we fear we’ll have to revisit some traumatic setting or situation? Freeze? Fight? Flee?

Probably all of those, in one form or another. Yet there is another choice. It’s not an easy choice, but it’s an option.

Reframe. Reframe. Reframe.

Setting aside for a moment our history, our memories, our stories and scripts about what did happen and what will surely happen again, setting aside our fear, rage and pain, wiping the blood out of our eyes, taking a deep breath and searching for opportunity is the work of heroes. Such a choice feeds our power, rather than diminishing it.

If we can catch even a glimpse, a whisper, a rumor of opportunity, the next step is to identify what we might do with the circumstances we dread most. What is that dread about? What has not healed?

What, in fact, do we need, and how do we turn the circumstances we most fear and wish to avoid into an opportunity for hope, healing, closure, forgiveness, letting go, or whatever it is we need to do?

Now, there’s a mighty question.

Some things in life are inevitable. We can kick and scream, deny and avoid, distract and pretend, but we know some things are inevitable. I’d rather figure out how to think about inevitabilities before they occur. I can’t think when I’m shaking with dread. Dread is a dead end. It fills my mind with a dull roar, it overwhelms my senses, and it hangs out with despair, depression, powerlessness, futility and a lot of other bad actors I don’t want to have anything to do with.

Dread makes me want to run like a panicked rabbit. Opportunity embraces me like a mother.

It is possible to insist our emotions, like fear and dread, sit quietly on a bench (with beer, bubble gum and baseball cards to keep them occupied) while we interview Opportunity. It takes some practice and self-discipline, but we can succeed in feeling our feelings and setting overwhelming emotion to the side unless we’re being actively hurt in real time.

Here are some interview questions for Opportunity:

Where is my power?
What do I need to do to take care of myself?
How can I engage with opportunity flexibly?
What gives me courage?
What must I overcome in order to take advantage of opportunity?
What mystery lies at the heart of a dreaded situation?
How would things change if I engaged with opportunity?
What are my goals and intentions?
What role will I play?
What boundaries do I need to maintain?
How do I define success in the context of the situation?
Who might serve as support, guide, mentor and friend?
What is there for me to learn?
What tools, skills and insights will help me?

“Three Rules of Work: Out of clutter find simplicity. From discord find harmony. In the middle of difficulty lies opportunity.”

Albert Einstein

Success

by Jenny Rose | Sep 12, 2019 | Emotional Intelligence, Feelings

In the last 24 hours I’ve had an Aha! moment representing one of the biggest breakthroughs of my life.

I’ve always defined myself as a failure. This morning, before 7:00 a.m., I became a success. Just like that, in one blinding moment of epiphany. I lay there giggling to myself like an idiot. I’ve been doing that all day, in fact.

Standing in the shower, I had another staggering revelation. I suddenly realized when and why I created the identity of being a failure in the first place. It happened when I was very young, before I had the language or ability to understand or explain what I was up to. All I had at that age was my heart, intuition and empathy.

We had a troubled family system. Bad and scary things happened that I could not understand. My childish reasoning was failing to please was Bad. Pleasing was Good. If I chose failing to please, if I flaunted it, if I accepted it, I would be Bad and others could be Good, and therefore loved and safe.

Of course, I didn’t think of it in any kind of logical or adult sense. What I did have, however, was a great ability to love that even then was unconditional, deep and tender. I loved, do you understand? Only that. Just love and the willingness to do whatever it took to protect my loved ones.

In those dim years of childhood I embraced being a failure and forged the bars that were to keep me in that prison for 50 years. Failing to please was Bad and terribly painful, but I was comforted by the abilities of others to please and therefore be loved. I believed becoming a lightning rod for displeasure shielded them.

As an adult, I had two children of my own and made exactly the same choice. I endeavored to shield and protect them from physical and psychological harm, no matter what it took. They could not understand, and I could not explain my choices to onlookers because I was protecting so many different people on different levels. I could not tell the truth. There was too much at risk and the truth was too damaging to all of us. I was afraid of the repercussions on those I was trying to shield.

My sense of failure was reinforced at every turn. I was told in words how disappointing and inadequate I was, but far more powerfully, I understood it from nonverbal communication and from the choices of those around me. Once again, I comforted myself with the knowledge I was doing the best thing for those I loved with my whole heart. I didn’t much care what happened to me if my loved ones could only be protected and happy. One day they would understand not only my choices, but the depth of my love.

The years rolled by. The children grew up and suddenly were adults. They expressed confusion and a sense of loss because of some of my parenting choices. I explained, confident of their understanding.

I realize now my explanations sounded ridiculous, but not because I failed.

I had a lifelong reputation for being dramatic and hypersensitive, which effectively erased my credibility within the family. I had no intention of burdening my sons with old family dynamics and problems existing long before they were born. I didn’t want to hurt or betray anyone. I didn’t want the boys to have torn loyalties or make them feel they had to choose sides.

Anything I could say, calmly, neutrally and without emotion, wasn’t even loud enough to get their attention. Trying to convey the real truth of my experience would have sounded (I imagined) hysterical and unhinged or, even worse, made them feel they had to take care of me. Come what may, I was never going to ask my children to parent me.

They could intellectually understand my explanation about the choices I made as a parent, but they couldn’t emotionally understand, exactly the outcome I worked for all those years! To them, it just sounded like Mom, talking too much, being embarrassingly emotional and making a big deal about nothing. (She does that.)

Do you see the exquisite irony? My explanations sounded ridiculous because I had succeeded in shielding them so well they had no idea what I was talking about. That was the flip. I didn’t fail at all. I succeeded.

Can you hear the Gods laughing? I can.

When I realized the unintended consequences of my maternal protection, it certainly caught my attention, along with changing my relationship with my kids in deeply painful (for all of us), and, I fear, permanent ways. I have never known such grief, but privately I chalked it all up to another failure of mine and a grief I deserved.

My failure label stayed firmly in place, as solid a part of my identity as my blue eyes or wild hair. It never occurred to me I could take it off.

Until yesterday. Yesterday, another loved one I have protected made it clear to me how successful I’ve been in protecting him as well. My stoicism, my unrelenting commitment to healing and understanding, my fierce independence, and most of all my love and unwillingness to be disloyal or reveal unwelcome truths that might upset others have been so successful the truth of my experience sounds like hysterical, made-up, unkind, exaggerated nonsense.

It was the kids all over again.

This time, though, I finally got it. I finally understood I have succeeded, not failed, in everything I wanted to do out of love for others. Every single thing! I have failed to please, yes. I’ve failed the expectations of others. I’ve failed to be perfect. I’ve failed to keep the family glued together. I’ve failed in trying to force others to be happy and healthy. I’ve failed, most miserably of all, at protecting others from themselves. But none of those failures are real. None of those things were my job or within my power in the first place. They were impossibilities, not failures.

On the other hand, I have succeeded at failing! I did manage to attract negative attention so others were at less risk. I did carry and sometimes express the emotional burdens of those around me who couldn’t deal with their emotions. The role I chose as a scapegoat did, in a fucked-up kind of way, help keep the family functional enough that we all survived. My “failures” made others look more successful by contrast. My willingness to be the problem child, the dramatic one, helped keep my loved ones out of the line of fire, at least a little bit.

*Photo by juan pablo rodriguez on Unsplash*

As a parent, I succeeded. I raised two sons. They are not perfect. I made mistakes. They have baggage to unpack like all the rest of us. Their wounds, however, are different than mine. They were not hurt in the same ways I was. I successfully shielded them from the bombs and grenades that shattered me. I believe they know they are loved and worthy, and that I am proud of them.

What I’m most proud of is my success at loving. Just that. Loving myself and loving others. Nowhere along the way have I lost my ability and willingness to love, absolutely, completely and unconditionally. I love my family of origin. I love my children. I see now we don’t always get it back, the unconditional love, respect and loyalty we lavish on others. That’s okay. Invisible love, refused love, unrecognized love and unreciprocated love is still love. It’s The Right Thing To Do. It’s the only thing to do. It’s the best I have to give.

As for myself, I feel reborn. I am not a failure. I have never been a failure. I have succeeded in loving and doing my best against all odds. I accept others may not understand my actions and choices or believe in my love, but that’s their failure, not mine.

This day has revealed to me every ten minutes or so I call myself a failure, no matter what I’m doing. For the first time in my life, I’ve paused to examine all those so-called failures and discovered . . . nothing. My identity as a failure is nothing more than a mindless habit. It’s my automatic apologetic response when I cook the bacon too long, don’t properly anticipate my partner’s wishes, want to go to bed early, am standing in the way (nobody ever stands in my way — it’s always me in the wrong place!) or blow off doing an hour of exercise.

I have successfully mastered the art of failure. Bored now. I’m going to go be successful.

The Breakdown Lane

by Jenny Rose | Aug 29, 2019 | Connection & Community, Emotional Intelligence

I’ve been sitting in the breakdown lane this weekend, watching traffic pass me by, (all their cars work!) and wondering why my car, which has been just fine, has suddenly stopped functioning.

We’ve probably all done this at least once, literally speaking. Metaphorically speaking, we’ve all done it many times. We go along in our small world, and as far as we know everything is status quo and just what we expect, and then, suddenly, it isn’t. Things go off the rails and all we can think is WTF?

Sometimes I’m the one who has suddenly gone off the rails. Except, looking back, I realize it wasn’t sudden at all. Sometimes the breakdown was years in the making, but I wasn’t present enough with myself and my feelings to notice the gradual fraying and come up with a plan. Grimly, I hung on, hoping, waiting, hurting myself, arguing with what was, denying my experience, trying harder, drowning in shame, crippled by fear, until I absolutely could not hang on any longer and my last fingernail tore out.

Then I let go, after it was far too late to problem solve or help myself or anyone else involved.

I still regret I have not always had the support or resources to make different choices. I hurt myself, and I hurt others. I take responsibility for my behavior and clean up what I can, but some things just can’t be fixed — and perhaps shouldn’t be in any case.

I think a lot about these sudden moments where things fall apart, either within us or between us. The breakdown lane is like a time out, an enforced pause. In a moment or two, the whole aspect of the day, the future, and my plans have changed. I realize I’m not in control. All I have is an unpleasant snarl of disappointed expectations, thwarted intentions, frustration, anger and a need to blame someone or something, including myself.

A broken car or piece of equipment is one thing. An interpersonal breakdown is another.

Few things are more painful than feeling unloved, unwanted or rejected by someone we care about. Hell, it’s painful when we feel those things from someone we don’t care about. Imagine being an immigrant in this country right now.

I have felt unloved, unwanted and rejected. I’ve also had loved ones tell me they feel unloved, unwanted or rejected by me. As I know that’s not how I feel about them, I question my certainty that others feel that way about me. If they’re misinterpreting my actions, words and choices, perhaps I’m doing the same thing.

Our feelings are real. The stories we make up about them may not be. In other words, I might feel rejected when the person I’m interacting with has no intention of sending that message. The way I express love and affection may be so different from someone else’s idea of how to express it that it’s lost in translation.

That doesn’t mean it’s not present.

I focus a great deal on language in this blog. I do that because words matter. They have layers of meaning. It seems to me nearly every interpersonal breakdown can be traced to a misunderstanding over a definition of terms. Getting at the bottom-line meaning of a word is as easy as looking it up:

Friend: “A person whom one knows and with whom one has a bond of mutual affection, typically exclusive of sexual or family relations.” (Oxford online dictionary)

Pretty simple, right? We all know what it means to be a friend and have a friend.

Except we don’t. We might agree on that basic definition, but I suspect we each assign a whole world of additional personal meaning to the word friend, and that world contains longings, memories, hopes and fears, expectations, deep needs, beliefs, and old scars and wounds.

I’ve been thinking about that. When I talk about, think about and participate in friendship, what does that mean to me? What is a friend, besides someone I know and with whom I have a bond of mutual affection?

It’s a great question. I wish I could ask everyone I know. I won’t, because for some reason this kind of question seems to make most people uncomfortable, but feel free to volunteer an answer!

At this point in my life, I’m not interested in constructing relationships out of expectations and an attachment to outcomes. I’ve always operated in a framework of both of those in my relationships, and it’s never worked. In the last four years I’ve taken a clear, cold look at my previously unconscious expectations of self and others and the myriad ways in which I’ve sabotaged myself and others with attachment to certain agendas and outcomes.

What I do instead (and a joyous, fascinating, loving process it is) is observe with curiosity and interest as relationships form and change. Viewed from this perspective, it’s like nurturing a child, a garden where we’ve planted seeds, an animal, or a piece of land. Freed from my extremely limited and limiting expectations and agenda, I can watch and appreciate all the unexpected, magnificent ways we are — and life is.

It’s the difference between saying: “This is who I (or the other) must or must not be,” and “Who are you?” or, even better, “I want everything you are and nothing you’re not.” Say that (and mean it) to yourself or someone you love every day and I guarantee your relationships will change for the better.

So, now, what do I mean by a friend?

A friend is someone with whom I can laugh, explore new information and ideas, excavate less-than-useful beliefs and patterns, learn and unlearn. A friend is someone with whom I engage in a contest of generosity. I want to ask questions, pull things out from under the bed and let the cat sniff at them, be wrong, problem solve, consider options. I want to practice boundaries, tolerance, respect and being real. I want to allow and be allowed. I want relationships that make my life bigger. I want to share reading, movies, music, memories, silence, work, nature, my truths. I want someone who says, “make yourself big!” while pursuing that same goal themselves.

(Not coincidentally, this is the kind of friend I strive to be to others.)

When I consider the above paragraph, and imagine each of us could write an equally long but different paragraph, the concept of friend goes rapidly from a simple one-sentence definition to something much more complicated and personal. This wouldn’t be so problematic if we were aware of it, but we’re not. We say friend, knowing exactly what we mean, and never considering the person we’re talking to, who’s also using the word, means something different.

Then, one day, these two invisible sets of definitions, expectations and desired outcomes collide and we experience hurt, outrage, betrayal, anger, disappointment, rejection, fear, and disconnection.

I admit I have no fix for this ubiquitous problem. Even being aware of how differently we define terms doesn’t save me from ending up sitting in the breakdown lane. It would be good if the problematic words in any given relationship had a tag warning us of problems ahead if we aren’t careful to understand one another from the beginning.

On the other hand, that would take out the part where we sit in the breakdown lane trying to understand what just happened, how and if to fix it, and how our choices led to it. Uncomfortable as it is, I value that opportunity.

Sitting in the breakdown lane with my heartbeat and breath. Feeling my feelings. Curious about what will happen next. Confident that when it’s time to move on I’ll know it and do so. Considering what I might learn in this space. Getting bigger. Getting bigger. Getting bigger.

Games

by Jenny Rose | Aug 1, 2019 | Emotional Intelligence

We have books all over this house. The majority of them are neatly alphabetized in what we refer to as the “cat room,” because that’s where the litter box lives. There are also books in our bedroom, in my workspace, in the bathroom, in the kitchen, in the room where we eat, and in my partner’s small office, which is crowded and heaped and piled with extremely valuable and meaningful things (a.k.a. junk), liberally coated in dust. Just standing in the doorway makes me feel like tearing my hair out and bursting into tears.

But hey, we all deserve our own space, right? He doesn’t invade my space, and I don’t invade his. The peace treaty of tolerance in action.

Anyway. I digress. A few weeks ago he handed me a book, unearthed from his office, and told me I should read it. This is one of our favorite games —sharing books. I took it and put it in my to-read pile.

Yesterday I picked it up and fell in love.

Knots, written by R. D. Laing, was published in 1970 and cost $3.95. At first glance it looks like poetry rather than prose.

Here’s page one:

They are playing a game. They are playing at not playing a game. If I show them I see they are, I shall break the rules and they will punish me. I must play their game, of not seeing I see the game.

That’s all.

I was sitting in the sun on the front porch. I set the book down and thought about this, feeling a smile on my face. Knots, indeed. I could feel the door this little paragraph opened up in my mind, and I wanted to find words to think about it, but my first reaction was pure amusement. That’s still my reaction, as I sit and type. Maybe there’s a lot I could say, but maybe Laing has already said everything worth saying. Maybe all I have to offer are some impressions.

Games, and the people who play them. Power and control games. Blame and shame games. Drama and trauma games. Triangle games. Have you ever noticed the most manipulative and malevolent game players never, ever admit they’re playing games? I’ve always wondered if that’s because they lack insight into their own behavior and motivation or they simply lie. Maybe it’s both.

I can’t imagine a world where everyone is just straight, saying what they mean and meaning what they say. It would be a world in which we all took responsibility for our choices and had the ability and willingness to be authentic. It would be a world where each one of us had integrity.

The human game, the social game, the money game, the professional game, the health game, the marketing and consumer game, the education game, the sex game, the family and/or parenting game, the significant other game. Our days and lives are filled with games, and we take them extremely seriously. Our identity and ideology, our hopes and dreams, our very lives seem to depend on how successfully we play our various games. Are all these games fun? Are any of these games fun? When I think about my life and watch the people close to me, I see despair, rage, fear, violence, a pathological need to win and be right at all costs, and grief. Fun? Not so much.

Do you remember the vain and not-terribly-bright Emperor who wore no clothes? His courtiers seduced him into believing he had on the finest clothes ever made and no one dared to say he was naked until he went out onto the street in a magnificent promenade. A child in the crowd said, “But he’s not wearing anything!” in the manner of small children who have not yet learned to play the game. The child was instantly hushed, but it was too late. That small arrow of truth could not be retrieved and the crowd roared with laughter.

Either everybody plays the game, or nobody does. No individual is allowed to call a game a game, however. No individual is allowed to challenge, ask certain questions, investigate and research independently, or have a different opinion. Such people are punished with tribal shaming, deplatforming, doxxing, threats and violence.

So we play the game, at least enough to escape notice. We try to stay camouflaged within the herd. We keep our heads down and our mouths shut. We pretend we think the game is real.

Some of us are better at that than others.

Some of us are born troublemakers and insist on thinking for ourselves, come what may.

Some of us are curious and play what we know is a game in order to find out what will happen.

I was once with a bad boy man. He was magnetic and attractive. He was also filled with rage; collected gold, guns and ammo in an underground storage locker; grew illegal weed and mushrooms; and the local cops had a thick file on him. He said he’d met Jesus (while high). For various good reasons (trust me on this) I was with him for a few months during a bad time in my life. Everyone around me was appalled, which only added to my sense of reckless enjoyment.

I was sick and tired of being the good girl, the reliable one, the adult, the woman with no needs who always followed the rules and pleased everyone around her. I loathed my goody-goody, compliant self beyond words.

So, for a little while, I decided to be none of those things. One day he gave me a diamond ring, which I suspected had been stolen (you shouldn’t have!) while he was in another state a few years before. He asked me to marry him.

Now, not only did I have no intention whatsoever of marrying again, I knew he would never go through with it. I also knew this was not a man I would be in a long-term relationship with. He was meeting my need to be rebellious and reassure myself that I was still attractive enough, after two divorces, to fuck. Does that sound coarse? It was. But most women will understand what I mean. I didn’t go through a bad-boy phase as a young woman. I’ve always been a late bloomer. This was it. I needed it and I don’t regret it, in spite of some pretty severe consequences that made me a better and wiser woman.

The truth is I wanted to see what would happen. He was such a fruitcake. I wore the ring.

What happened was I got bored with the alcohol, the weed, and his insistence on dumping his pipe into the bathroom sink, which clogged the drain. I had to clean it out, naturally.

Also, guys who have a heavy alcohol and weed habit are not what you might call focused lovers.

So, ick. It was one of those things. Either you totally understand or your never will!

The point is I knew it was all a game. Did he? I don’t know. I didn’t ask. I doubt he would have told me if he knew, but I also doubt he did know. Chronic use of weed doesn’t make one smart. What was the point of the game? What was, if you’ll excuse the phrase, the endgame? How far was he willing to take it? I was mildly curious, but not curious enough (or invested enough) to stick around and find out.

I don’t think anyone in my life realized I was playing a game. They were far too busy disapproving, which gave me a lot of private amusement. Nobody asked me what I was thinking or feeling. In the atmosphere of criticism and judgment, I didn’t bother to explain or defend myself. The onlookers had already made up their minds about who I was and what I was doing. I didn’t feel I owed anyone an explanation. I was, after all, 40 years old.

If one person had sat down with me and said “WTF are you up to?” I would have told them the truth. Would they have believed me? That question makes me smile. All we do is play unacknowledged games in life on every side. If someone admits they’re playing a (temporary) game with a sexy bad boy man, do we believe them?

I wonder.

What We Didn’t Learn in Kindergarten: Thoughts and Feelings

by Jenny Rose | Jul 25, 2019 | Emotional Intelligence, Feelings

One of the most important distinctions I’ve ever learned is the difference between thoughts and feelings. Sadly, I didn’t learn it in public school or higher education. I didn’t learn it from my family. I didn’t learn it from my culture. I didn’t learn it, in fact, until I was 50 years old.

What I understand now is ignorance of the difference between thoughts and feelings effectively cripples us in every area of our lives. Our misunderstanding, fear and confusion about thoughts and feelings lie like a Gordian knot in the center of our psyches, inhibiting authenticity, clear communication, a satisfying professional life, and healthy relationships. Our experience becomes a murky pond, breeding anxiety, fear and isolation.

To be human is to have feelings. It’s unavoidable. Some feelings are pleasant, and some are not. As very young children, we take our cues from others and label some feelings “good” and others “bad.” That is the starting point of our confusion, because “good” and “bad” describe thoughts about our feelings rather than the feelings themselves.

Feelings 101: Mad, sad, glad, scared and ashamed. This is a short list of basic human emotions we all experience. Our feelings occur far faster than we can use logic, reason or language. Most of us recognize these core emotions in ourselves and others, though we often deny that recognition because of our thoughts about them. For example, many women of my generation have been taught that anger is unattractive and “bad.” Men are discouraged from feeling or expressing sadness. From our earliest childhood, we are taught how to think about our feelings, rather than how to identify and express them appropriately.

As a result of all this thinking, we suppress, distort, deny, and try to amputate our feelings rather than welcoming, exploring, experiencing, and discharging them in a way that hurts neither ourselves nor others.

If we don’t properly manage our feelings and allow them to pass through our bodies and our consciousness the way clouds pass through the sky, they become locked in place, festering and putrefying and eventually tearing us apart, both emotionally and physically.

Now I think of emotions as data, neither positive nor negative. What we choose to do with our feelings is where the trouble begins, but the feelings themselves are neutral pieces of information indicating the degree to which our needs are met or not met. Our marvelous brains are evolved to collect specifics and details such as thoughts and feelings and organize them into some kind of coherence in order to facilitate life. Glad is not better than mad. Sad and scared are not necessarily negative experiences to be avoided.

I vividly remember receiving my second divorce decree in the mail. I sat at the kitchen table, looking down at those official papers, feeling a kind of numb despair, mixed with relief.

I reviewed what seemed to me a lifetime of failure. I believed I’d failed my parents repeatedly, my brother, my kids, and both men I’d married. I’d dropped out of college. I was always struggling with money. All I’d ever done was work as hard as I knew how, and it seemed to me the harder I worked, the more I failed. I must truly be ugly and broken. It was no wonder nobody could love me. That I could feel even a little relief just showed how hateful I was. I should be thoroughly ashamed of myself. I deserved to be alone.

Now look back at those last two paragraphs. The first one is two sentences long and identifies numb despair and relief, which are feelings. The second paragraph isn’t about my feelings at all. It’s about my thoughts about my feelings. My stories. My expectations. My beliefs. The second paragraph is about depression, the way I framed my past, and my inability to either accept or forgive myself. I offered myself no compassion or kindness that afternoon. I did not congratulate myself for having successfully exited an abusive marriage. I hated myself for my furtive but honest feeling of relief.

I don’t know about you, but the inside of my head is much better reflected in the second paragraph than in the first, and I would have, at that time, told you those were my feelings. They weren’t, though. They were merely my thoughts about my feelings.

I’m convinced feelings are not what hurt us. In fact, they help us. When I feel mad now, I immediately ask myself if I’m experiencing or witnessing a boundary violation. Nearly always, the answer is yes. The emotion we call anger is helping me, giving me valuable information, pointing at something I need to deal with. That mad feeling is righteous and rightful, and it motivates action, hopefully appropriate and effective action.

Appropriate and effective action brings me to the most important aspect of learning emotional intelligence. It turns out our thoughts and feelings, no matter how passionately we experience them, may not reflect reality.

In other words, we can’t believe everything we think and feel. Or, rather, we can believe in our experience, but not necessarily our interpretation of our experience, and this means we frequently do not make appropriate and effective choices.

Managing our feelings requires we take responsibility for them.

As an example, many people walk around with PTSD triggers in their brains. I am one of those people. Now and then, specific circumstances trigger my panic, but that trigger is about me, not anyone else. I don’t expect the world to accommodate my PTSD. I don’t blame others when I get triggered. I feel the panic and all the other wretched symptoms, and those feelings are physiologically real. I’m not making them up. Yet I know what I’m experiencing is not real trauma in the moment, but a memory, a ghost, an echo of an old hurt.

Our thoughts can also lead us astray. We all have convictions, opinions and beliefs, but, and I can’t emphasize this enough, we can be wrong. In fact, we frequently are wrong. We misunderstand. We assume. We deny and distort. Our logic is flawed or we are ignorant of important pieces of information. We don’t think critically or for ourselves. We make up stories in our head, tell them to ourselves until we believe them, make choices as though our stories are true, and wonder why our relationships are disrupted and our lives don’t work well.

So, what to do?

First, we need to go back to that 101 list of feelings and start recognizing, naming and accepting them when they come up for us. Where do we feel those core emotions in our bodies? What do we notice about our experience when we’re feeling mad, sad, glad, scared or ashamed? How do we manage the feeling? How is our coping style working for us? What happens if we sit down and hold an emotion in our laps without feeling compelled to take action, simply allowing it to ebb and flow through us? Who in our lives allows us to feel what we feel, and who doesn’t?

Secondly, we need to stop blaming anyone (or everyone) around us for our emotional experience. If we find ourselves in relationship with people who consistently make us feel angry, sad, exhausted and valueless, we need to take responsibility for exiting those relationships. We are not powerless. Chronic difficult feelings are asking for help, but we need to think clearly and carefully about the choices we make in order to help ourselves. Trying to feel better at the expense of someone else’s well-being is not appropriate. Self-destructing is not effective. It’s up to us to respond to our own emotional experience with kindness, acceptance and support.

Lastly, we need to monitor our thoughts, and challenge them frequently. I am constantly overhearing myself mindlessly repeating old beliefs and conclusions and saying, “Wait, is that true?” Nine times out of ten, it’s not true, or it only might be true. Another tactic I use now is to open my mouth and check out my perception. I live with a person I trust. If an interaction between us results in difficult feelings for me, I circle back around and talk about it, frequently finding out in the process my thoughts and feelings have once again been skewed by old scars. I have misunderstood, or imperfectly understood, and leapt to mistaken conclusions and assumptions.

Talking it over with someone we trust, someone who won’t gaslight us. What a concept.

Thoughts and feelings flow through our lives, sometimes in a destructive torrent and sometimes in a slow, life-giving trickle. They arise within us, are of us, and are our responsibility. Thoughts and feelings are two distinct pieces of data, and they do not necessarily reflect reality. We are not entitled to have them validated by the world. Our thought-and-feeling experience is not more important or true than anyone else’s.

I will not be a slave to my thoughts and feelings, or those of anyone else. My emotions are my friends and guides rather than my enemies or masters. They are not a matter of shame. I don’t believe everything they tell me about reality, but they do help me understand the places in which I can heal and grow, and they are part of my decision-making process.

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