The first time self-soothing was explained to me, it was by a friend who had her hands full taking care of a new baby. Self-soothing, she said, is when a baby develops the capacity to calm his or herself down. It’s seen as being key to uninterrupted nights of sleep for parents, since it allows babies to get back to rest if they should happen to wake up during the night.
A little while later, when I was exploring resources on coping with depression and anxiety, I learned that there’s such a thing as adult self-soothing, too. It may be an especially important skill to develop if you identify as a sensitive person or you feel the impact of emotions very strongly.
Self-soothing practices can take all sorts of shapes and forms; they may take one out of time and place, like going for a walk or practicing yoga in a special part of the home, or they might be as simple as listening to a particular song, sipping tea, breathing deeply, praying, singing, humming, reading poetry out loud, or smelling an essential oil. These, anyway, are my own favorite ways to self-soothe.
Two years ago at this time, my anxiety was so bad that I often didn’t want to leave the house. I did leave, going about my business and trying to perform as much competence as I could muster, but I felt as if I was falling apart. I was so on edge, so irritable, and so unable to hang onto a sense of safety or security. It really scared me, much more than my depression ever had.
Many months of therapy later, and I’m in a different place. But this week in particular gave me new skills to be grateful for. A few situations came up that triggered my anxiety, and I reacted, but I was able to stay connected to a fundamental sense that things would be OK. I’m not exactly sure what to attribute this to: my meditation practice? Learning to pay attention to my breath? Slowing down? Learning to say “no”? Reconnecting?
The answer is that all of these things, coupled with time and patience, have helped. I’m also starting to understand that quelling anxiety creates muscle memory; if you do it often enough, you start to believe, consciously and unconsciously, that it’s possible, and then it starts to happen more readily.
I know that I may manage my anxiety for a long time and possibly live with it always, just as I know I’ll always have brushes with depression and may always periodically encounter certain ED-related urges. In writing these words today, though, I realize how surprisingly calm I feel about my anxiety, which is sweetly ironic.
For the first time in a long time, I’m not alarmed by the fact that I have anxiety, not scared of it. I’ve been given signs that I have some of the tools I need to manage it. Maybe I’ll need to expand or change up my toolkit at some point, but that’s OK: toolkits can grow along with us. For now, merely knowing that I can get centered even in the midst of anxious feelings or thoughts is a major shift, one that gives me hope and a sense of spaciousness.
As always, wishing everyone peace and grounding as we head out into a fresh week. Enjoy these tasty recipes and reading links.
There’s a mushroom miso barley soup recipe in Power Plates that I’ve become pretty attached to, but I can never get enough soup recipes, and I’m loving Natasha’s version, which is infused with Italian herbs and seasonings.
Wish someone had made these sweet buckwheat crepes for me on Valentine’s Day! Or that I’d gone ahead and made them for myself 🙂
This is my kind of potato salad: roasted potatoes, dill, vegan bacon, creamy garlic mayo. Perfect vegan comfort food.
Writing about Hannah’s book on Friday has me thinking about the art of creating really good food in very little time. It’s something I’m still figuring out. Lisa is one of the people I turn to for inspiration in this area, and her easy green curry noodles are a perfect example of a super speedy, flavorful, filling meal.
I tend to have lousy luck when I’m baking exclusively with grain free flours (I do OK when they’re part of a blend that has some wheat flour or gluten free grain flours in it). I’m always impressed with the way that Lindsay works wonders with grain-free baking that’s also vegan-friendly, and I’m dying to try her easy vegan white cake.
1. In spite of spending a fair amount of time around doctors—and anticipating a year of clinical work on the horizon—I had never really given much thought to what it must be like for doctors to return to full time work after being treated for an illness, especially the illness that they themselves specialize in.
That’s exactly the process that breast cancer surgeon Liz O’Riordon finds herself in now. I was touched by The Atlantic‘s profile of her, in which she admits to having new emotional challenges on the job, including sensitivities to hear certain diagnoses spoken of in dire terms and heightened awareness when delivering news to patients. The article says,
There’s a lot of pressure for doctors and medical personnel to remain transparent, cool, and objective at all times, but my own limited experience in a helping profession is that personal struggle often gives way to empathy that can enhance one’s capacities as a practitioner. I hope that O’Riordan can indeed follow through on her hope to speak out more openly about her illness and encourage other doctors to do so with her.
2. Also on the topic of medicine and healthcare, a physician examines the concept of agape as it relates to healthcare. Agape is the ancient Greek term for selfless love of humanity; it’s seen as transcending difference or circumstance, which distinguishes it from filial or erotic love. Pooja Gidwani, a hospitalist, writes,
I can’t think of a more beautiful summation of how agape can animate medical practice.
3. In the wake of the tragedy in Florida this past week, Vox sat down with Gerry Griffith, a crisis counselor with over 30 years of experience, to ask questions about what’s needed in the aftermath of shocking losses. She offers a lot of practical, detailed perspective on how crisis counselors respond to different stages of trauma among the people they’re helping, and she also has important things to say about the importance of addressing peoples’ sense of powerlessness after these kinds of events.
When asked how she continues to do this challenging work, she says,
I thought it was impressive that Griffith’s barometer of being fit for the task of counseling is having a strong capacity to feel. Something I want to keep in mind, in my own small way, for my future work with clients.
4. I really like Carrie Dennett’s reporting, and I was glad to see her in-depth consideration of orthorexia in the latest issue of Today’s Dietitian.
Orthorexia is a complex compulsion, often more difficult to address than other types of disordered eating because it is so often rooted in basically valuable efforts and intentions to eat healthfully and well. While anorexia put me in my most dire state of biological illness, I think overcoming orthorexia was in many ways a trickier challenge, because it was so hard to separate obsession and compulsion from the sincere value I place on mindful, conscious, health-supportive eating.
Dennett delves into all of the difficulties and complexities of addressing this syndrome, including the fact that, as of yet, there’s no consensus on a definition and no validated assessment tool. “Eating doesn’t become pathological until it becomes entangled with obsessive thinking, compulsive and ritualistic behavior, and self-punishment,” she notes, which echoed my own intuitive sense of what orthorexia is when I encounter it in my own work.
She also interviews Emily Fossenbeck, who is doing really important work in speaking up about her own experience with orthorexia and raising awareness on social media. Emily’s struggle with orthorexia began with elimination diets (a phenomenon I’ve observed often). She’s quoted saying,
I’ve often seen the question posed of what distinguishes orthorexia from healthful eating, and I’ve written about it myself. I think the answer might be that anxiety and feeling of suffocation that Fossenbeck mentions. A particular kind of health-conscious eating style might be either self-caring or destructive; the difference rests in the mentality and subjective emotional experience of the individual in question.
I suspect that the dietetic and mental health treatment communities are just at the start of understanding this complicated expression of disordered eating. For now, the best we can hope for is more awareness, more observation and research, and an ongoing effort to enlist more people who have struggled with orthorexia to honestly share their stories. I’ve been giving lots of thought to recovery with NEDA week on the horizon, and this is nice motivation for me to use my voice.
Happy Sunday morning, everyone. I look forward to checking in with a hearty, colorful new winter salad recipe in a couple days.
Happy Sunday, all, and a very happy Mother’s Day to those of you who are celebrating today. This day has me thinking a lot about my mom and how grateful I am to her right now. I know I haven’t made things easy for her in the last year or so. I did a lot of soul searching last spring, as I waded through the mucky waters of depression, and much of that work involved delving into parts of my past I’d never…
Happy Sunday, friends! I hope you’ve been enjoying the weekend so far, and if you have tomorrow off, I hope you’re resting and enjoying a little extra free time. I’ll be working with clients on Monday, but with exams behind me, I’m taking some time this weekend to catch up with a few friends and to have a much needed date night with Steven (between work and school, he and I have been ships crossing this week!). Here are some reads and food…
Oftentimes when I read about the importance of saying no and setting boundaries, the advice seems to assume that the things being declined aren’t all that desirable: unmanageable amounts of work, exhausting social commitments, and so on. This week, I learned how hard it is to turn down things that might be very enjoyable, but yet feel like too much. As soon as I was on the mend, I wanted so badly to connect with friends, get back to work, and feel more…
Hello friends. As you can see, the Thanksgiving recipe roundup I promised for yesterday didn’t come to pass. I got hit like a ton of bricks with a nasty stomach flu on Thursday night, and I’m still in rough shape, though things have taken a turn (I hope) for the better this morning. So, no blogging for me yesterday. I’m going to do a nice little Thanksgiving recipe roundup on Monday in lieu of my regular menu plan Monday post, though, so it’s still…