Hold It Loosely

Thinking a lot about expectations lately.

When we were kids, what did we expect from life? How far ahead did we imagine? By the end of high school, how had it already evolved? And since then, how many speed bumps and hard lefts?

Years ago an older friend expressed wonder and regret at her child’s life path and how it had diverged from her assumptions and expectations. I will be forever grateful for that bit of shared wisdom, as it made me aware of my own unquestioned, default settings. My life would take some pretty sharp turns in the coming years, and I was less blindsided than I would have been without her sharing. Looking back, though I would never wish for these events again, I’m grateful for the experience and lessons gained from them. When life diverges from our plan, we are forced to assess and adapt, often repeatedly. It shakes our assumptions and makes us appreciate when things do go our way; helps us to not take that for granted.

Adversity also trains resilience, as so many adages tell us. While past hardships may make us anxious and avoidant of future encounters with familiar experiences, we also learn that we can not only tolerate them, but manage and prevail. The best outcome is that adversity overcome in one domain gives us confidence for facing struggles in any other realm of life. It can make us more creative, show us the full extent of our resourcefulness.

High school – College – Relationships – Career – Government – Geopolitics – Health – Longevity – Climate – Life – Death

We truly never know what’s around the corner, much less control it.

This uncertainty hangs on my consciousness more as Daughter prepares for high school graduation and college. More of my life feels uncertain in the coming year than it has felt in a couple decades, though I wonder if in reality the empiric level of uncertainty (how is that even measured?) is always the same? Is that true?

Can we ever say that a certain era or circumstance is more certain than any other? Maybe it’s another paradox? Statistically I am unlikely to get stuck by lightning. I expected, reasonably, that my pregnancies and deliveries would be healthy and uncomplicated. At this point in the history of our government, can we objectively say that anything is more or less predictable or certain than at any other time? What intrinsic and extrinsic factors affect our subjective perceptions and experience of un/certainty?

All of that said, and with so many other deep, philosophical questions swimming in my head tonight, I can still settle down and breathe slowly. I keep coming back to attunement and agency. The older I get the better I’m able to notice my own reactions and tendencies, body and mind cues of stress and threat, peace and confidence. I notice dysfunctional patterns more objectively, with less judgment and resistance; I flow more easily with the functional currents, adjusting behaviors more smoothly, with more grace for self and others. It’s incredibly freeing; I know I can handle whatever comes, because the longer I live, the more I have already faced and overcome already.

I allow my expectations and monitor my assumptions. I remain committed to values and goals, as well as to the flexibility required to maintain them when detours appear on the path. I hold it all loosely and with confidence. I know I can commit and flex–funny, I wrote that post as Son prepared to submit college applications. Patterns and reflections recur in life, yes? It feels similar and different. How wonderful, this opportunity to explore once again. I bet it won’t be the last time.

Bit Post: Hooray for Our Inner Cheerleaders

Seoul, South Korea

Hey, hey, it’s okay,

We all fuck up anyway!

Hey, ho, let’s go now,

We learn and move on anyhow

Hey now, let’s take heart,

Each of us can do our part

To give each other a new start

Ok so, here we go,

On this journey, ebb and flow

Boo, hiss, our Critic yells, 

Anxiety and blame it sells

Hello no, Cheerleader beams,

We’ got strengths galore in reams

Integration’d be ideal, it seems?

Both perspectives offer truth

Bitter swill and sweet vermouth 

But Critic’s voice too often wins

Harshly calling out our sins 

So let’s give joyful Cheers the mic

To let our spirits get a hike

And give self-efficacy a spike

Humility and confidence 

Both are virtues, both make sense

Our critical and cheerful sides

We need them both to ride the tides

To stay aware and make our strides

In our chaos world of me before all

Critics and Cheers both heed the call

To live our values and when we fall

Stand up again with integrity tall

So no need to silence the Critic, friends 

It plays a role in our best ends

Just make sure to bring Cheers along

Like a playful partner in attitude ping pong

To keep perspective clear and strong

Inspired by Manifesting Success by Elisha Ainsley, narrated by Steve West

Meditation on the Sleepiest app

Uncertainty and Lack of Control

The more I think about it and talk to thoughtful friends, the more I find uncertainty and lack of control at the foundation of the majority of stress and suffering I observe in our fellow humans.

In terms of health, more and more information from commercial blood tests and imaging can be known, but the utility and predictive value of all that extra information is still too often unclear. And so we spiral, worrying about the uncertain future and looking for more tests and the latest ‘hacks’ to ensure the outcomes we want. Capitalist Medicine, as I think of it, preys on our worries, offering test after test without regard to sensitivity, specificity, or predictive value. Too often there is zero clinical consultation before or after people fork over hundreds or thousands of dollars, with minimal explanations for the meaning of ‘green’ or ‘red’ range results. Overloaded and burned out physicians get inundated with messages from worried patients; precious time, energy, and resources are thus expended for unclear and sparse benefit. In time some of these tests, applied specifically and with strong evidence, may help a lot of people. What do we do in the meantime?

@bradstulberg
Author of Master of Change

Follow Brad Stulberg for evidence-based and practical advice on cutting through hype and sticking to what works. Focus on the basics: Sleep, exercise, nutrition, stress management, and relationships. I emphasize relationships because it’s more complex than we want to admit, especially relationship with self, which is basically self-awareness and self-regulation.

What if we’re already great at sleep, exercise, nutrition, and self-regulation, and we’re still anxious, still ruminating more than is helpful on a future that we ultimately cannot control? How do we get to peace with what is, and stop over-worrying about what could be negative, revel more in what is and could be positive? For more and more of us, life feels VUCA: Volatile, Uncertain, Complex, and Ambiguous. Naturally then, we seek stability, certainty, simplicity, and clarity–we grasp at what comforts–even if it’s false. So how do we get to real, true peace with it all?

That’s the inner work, my friends. It’s different and unique for each of us. Whether it’s family of origin stuff (for so many of us), other trauma, or something else (many somethings!), our patterns of anxiety and compensatory attitude and behavior don’t come from nowhere. And we all learn to carry our anxiety, trauma, etc. in our own dys/functional ways. Look at us, getting through life, getting sh*t done, holding it together the best we can! Good on us, FFS!

My wish for us all is that at the end of our lives, whenever and however it happens, we can each feel vastly more peaceful than regretful. That in those last ten minutes, we can look back and feel satisfied that we lived according to our values, spent our time, energy, and resources on worthy causes and connections, and can leave this mortal life with serenity. I have written before that in order to die at peace, I need to live in peace. That means living as comfortably as possible with uncertainty and lack of control, because that is what life is. I don’t mean that we should never feel anxiety, never acknowledge adversity, lose a little hope sometimes, and rail at what enrages us. I want for us to embrace all of it, allow the intense and difficult feelings, move through them (or let them move through us), with the confidence that we can handle it all, get to the other side of anything, and even gain a little wisdom in the process. I think it’s this confidence and security in ourselves and our connections (because we all need help, whether we admit it or not) that helps us make relative peace with uncertainty and lack of control.

Talk therapy
Somatic psychotherapy
Meditation of any kind
Breathwork
Martial arts
Prayer
Spiritual discernment
Mindfulness practice
Medication
Music
Creativity
Bibliotherapy
Walkabout
What else?

I wrote to a patient recently, “I will continue to look for ways to ease your worry.” This is my work. Every conversation informs and educates me on new possibilities, other ways I can help. We go together, my patients, friends, and I, exploring and co-creating according to our values, goals, and aspirations. I do my best not to judge anyone’s anxiety and worry, even as I observe the suffering it causes.
We all have our own unique burdens to carry in this life. Whatever we can do to lighten one another’s loads, let’s find a way to do it, yes?