Finding Heart and Soul Connection In A Barn

I found my heart and soul connection in a barn.

  Hear this post on Therapy Chat Podcast!

Note: this was originally published in 2016 and updated with information on the June 2018 2 day Authentic Self Retreat I'm hosting with Charlotte Hiler Easley, LCSW in Lexington, Kentucky. Register here! 

Yesterday I had a new experience which was a game-changer for me. I've been saying for at least 10 years that I want to take horseback riding lessons. I talked about it on an episode of Therapy Chat earlier this year, vowing that I would make it happen.

Image credit: Eduard Syslynskyy/Shutterstock

I've ridden a horse maybe 5 times in my whole life, all between the ages of 10-13 years old. For a time I was obsessed with them, as many children are. I grew up in the city but close enough to rural areas that there was one horse farm many of us knew to visit. 

Recently as I've learned more about equine-assisted therapy and the benefits of spending times with horses, I've become determined to increase the amount of time I spend with horses. I'm now 44 years old and my body has changed quite a bit since I was 13. I think it's safe to say that my heart hasn't changed much, if at all, though, as I learned through this experience. 

Before I tell you what happened, let me give you some information from Equine Assisted Growth And Learning Association, also known as EAGALA. From their website, www.eagala.org:

 

 

How Does Equine-Assisted Learning and Growth Work?

• Horses are bigger and stronger than us. They are powerful creatures, and being around them can feel intimidating, which creates an opportunity to get up close and personal with our fears.

• Like humans, horses are social creatures who live in herds. They have a social hierarchy in terms of how they relate to one another in the herd. Working on how we relate to horses is a way to work on how we relate to other humans and ourselves.

• Because horses are prey animals, they rely on non-verbal cues to stay alive. Their lives depend on accurately reading these cues. Humans are predators. Yet for some reason horses are willing to interact with us anyway, if we let them know we are safe.

• Horses know when what we are saying and doing don't match what we are feeling and sensing, even though we might not know. They reflect back to us what we are feeling and sensing, or the incongruence between our feelings, sensations, words and actions, even (especially) when it's outside of our conscious awareness.

The Shadow...Again?

Horses can bring our Shadow to our awareness. Yes, the Shadow again. As a wise person told me, once the Shadow is out in the light you can't ignore it anymore. I am finding this to be true again and again.

If you don't know what I'm talking about, check out these episodes of Therapy Chat podcast: Episode 53; Episode 38 with Renee Beck, LMFT; Episode 40 with Lourdes Viado, MFT, PhD; Episode 42 with Keri Nola.

So this is what happened yesterday. I went to a workshop on learning with horses. I gathered in a barn with a group of two other women, the instructor and the horse trainer. I really didn't know what to expect, because I haven't done anything like this before, although I have heard about it from fellow therapists. The whole experience was on the ground, not on the horses. 

We were introduced to two horses, a darker colored one and a lighter colored one. I felt super vulnerable and nervous. I wanted to know what to do and not to do, and how, and what was going to happen. I told myself to sit with the discomfort, knowing that this is where growth happens. Part of me wanted to relax, be in the moment, let go and see what happened. Part of me wanted to know, to check whether or not I was doing it right, if I was okay, to understand, to know why. These parts of myself battled for that entire two hour period. 

When we walked up to each horse I had lots of thoughts. I wondered how to touch the horse, if it was okay to touch him, and whether he would hurt me. I was acutely aware of how large and heavy he was, and that he could kick me, bite me or step on me if he felt like it. Then, I went a little deeper into my emotions. I suspected that he didn't like me. I felt self-conscious about being uncomfortable and worried who could tell. I was pretty sure he could tell, though he didn't say anything. I felt his soft, velvety coat and tangled mane. I noticed that he was beautiful and he looked like he had been through some things. I decided maybe he wasn't judging me as harshly as I was judging myself. This all happened in a span of maybe 2 minutes. Feeling a little softer toward myself, I approached the other horse.

One of the other women was standing with the horse, and I felt protective toward her time with him. I held my hand out to him, wondering if he was okay with me petting his nose. He gently nuzzled my hand. I didn't know if this was what they always do, or if he liked my touch. I awkwardly stood there for a few seconds, continuing to let him smell my hand and nuzzle it.

Then something surprising happened. He tilted his head toward me and sort of snuggled up to my neck. I don't even know what to call it. Immediately, tears sprang to my eyes. I felt seen and understood, probably better understood by the horse than I was understanding myself, at least in that moment. I had the strange experience of a felt sense - when you just know something that is coming from within. Your inner wisdom, your soul, your wisest self, whatever you want to call it, it tells you something from within yourself. It's more than just a thought. The felt sense told me "he knows I'm sad."

Image credit: Melory/Shutterstock

One of the reasons it was weird is because I hadn't known I was sad until that moment. I felt apologetic toward the other woman standing there, because the horse was giving me more attention, and because I was fighting back tears, which is pretty uncomfortable any time, but especially in front of a stranger. At the same time, I was incredibly grateful to the horse. 

As Brené Brown says, "Vulnerability is courage."

All of that happened in the first 30 minutes of this experience. After that we alternated between activities with the horses and seated in chairs. But more strange things happened. During the time we were seated in our chairs as a group, the horses were free to roam this indoor space. 

We were talking and I was continuing my struggle between the parts of myself that wanted to avoid the discomfort of this new experience and the parts that were trying to be open and let it unfold. I'll point out that while this experience was new, that struggle is not. In fact, it is quite familiar, if I'm honest.

I practice mindfulness by checking in with myself many times throughout a given day. I notice what I am thinking, what I am feeling, what my body is holding. I frequently ask myself what I need, or what my body wants me to know. There is always an answer, if I listen. What I often notice is this struggle to know, to have the answers. It is something that pops up when I am in situations where I feel unsure. It is an attempt to avoid discomfort. I don't do it consciously, it is a defense that I'm sure developed quite early. I know I was always praised for being smart. This quality is one that I never doubted I had, and I received much attention, love and acceptance around being smart when I was a child.  

I felt very uncomfortable quite a lot of the time during childhood, so this defense (it's called intellectualization) served me very well back then and it has helped me many times since. But it does get in the way. I'm grateful for my intelligence, yet I need to ask the part of myself that wants to know to step aside quite frequently so I can stay in the moment. It's okay to be curious, as long it doesn't take me away from the current moment. 

The Most Powerful Moment

So now I'll get back to the most powerful part of the experience in the barn. After the horse snuggled up against me, while we were sitting in the chairs as a group, the horses moved around the barn. Slowly they moved toward us. Eventually, both horses came to stand behind me. While we talked, one by one they slowly crept forward until both horses were standing with their heads over me. I wish I had a picture, because to the others in the group I must have looked funny with one horse's head coming over one shoulder and the other horses's head coming over my other shoulder. They kind of crossed their heads in front of me.

It was so strange, with a result that I couldn't see the other group participants. The group leader noted that the horses could have stood anywhere they wanted, and for some reason they chose to stand over me that way. They remained that way until we stood to do another activity, and then when we returned to sitting, they did it again, just as gradually as the first time. I can't really say what happened, other than the horses knew I needed something. But that can't be all because I'm sure the other group members were having their own emotional experiences in their seats. Yet the horses gravitated to me.

I think the leader was suggesting that they knew I needed either comfort, protection or something. She didn't come right out and say it (I think she wanted me to figure it out myself). All I know is I was in love with these horses. I felt like they got me. I felt like we had a connection. I am laughing as I write these words, but I really mean it, and I still feel that way, even though more than 24 hours have passed. In fact, I've had more experiences of self discovery (what I like to call shifts) since doing that. I am eager to do more work with horses and see what happens. It was truly a magical experience.

Why Am I Sharing This?

Image credit: Rob Strok/Canva

You might be wondering why I'm sharing this. There are a few reasons. First, I want to document this magical experience for myself. Also, I want people to know that spending time with horses can be incredibly powerful, almost unbelievably so. Some things you just have to experience for yourself, and I hope this article will encourage some of you who are reading to try Equine Assisted Learning and Growth. Lastly, I'm sharing this because it's important as a therapist that I live the way I encourage my clients to do. I've been on a journey of personal growth - intentionally only for the past two years, but probably for my whole life.  

I believe we never stop growing and learning (unless we refuse to try), and that we must continue pushing ourselves outside of our comfort zones, because that is where growth happens.

I can't take my clients anywhere that I haven't been. The more I allow myself to be vulnerable and expose myself to new experiences allowing me a deeper connection with myself, the more capable I become of walking alongside my clients as they are on that journey. I have seen this to be true, and I know as my connection with myself deepens my skill as a therapist will deepen as well. 

Next week I'm taking time to venture deeply inward as I spend time with an intuitive coach in California to reflect on the direction of my business in the year ahead and do more Shadow work (gulp!). This will also be a reunion with some beautiful souls who live across the country and I am so honored that I will be spending time with them there. More is ahead, as I head to the beautiful Hudson Valley of New York in November for a retreat with horses and fellow therapists and other healers. I can't freakin' wait. Honestly, I have been bitten by the horse bug now and I can't wait for my next opportunity to spend time among these amazing creatures. And yes, I am still planning to take horseback riding lessons. It will happen! I'm currently exploring various locations to learn with horses in a different way. That will be a new arena (literally!) for me. I know what Brené Brown means when she talks about Daring Greatly. If you don't know what I'm talking about, check out her book by that name.

So that is the story of how I found my heart and soul connection, with two horses and with myself, yesterday in a barn. I hope it somehow inspired you to get more connected with yourself. Let me know in the comments!

If you're interested in walking together on your journey of personal growth, and you live near Baltimore, Maryland, get in touch with me. You can also follow my musings on social media. You'll find me on Twitter, Pinterest, Instagram and Facebook. And don't forget my podcast, Therapy Chat! 

And, if you would like to have your own experience of deep connection with yourself and with horses, join Charlotte Hiler Easley, LCSW and I in Lexington, Kentucky June 1-2, 2018 for a retreat combining The Daring Way™ with relational equine assisted learning. Get all the details and register before May 10, 2018 for best pricing! 

Wholeheartedly,

Laura Reagan, LCSW-C

5 Podcasts To Listen To Now

It's International Podcast Day! Find out why you should be listening to podcasts, how to do it, and get started today with these 5 recommendations!

It's International Podcast Day! To celebrate, I created this list of 5 podcasts I recommend to clients and other people in my life on a daily basis. If you are interested in emotional health, wellness, family, parenting, relationships, trauma and improving your most important relationship - with yourself - you will find at least one on this list that you will enjoy. I think you'll love all of them! I do.

First Things First.

Have you wanted to start listening to podcasts but you're not really sure how it works? I felt that way too - and look at me now, I'm a podcaster myself! Listening to podcasts is easy! There are so many ways you can do it. Here's a mini tutorial and then we'll get to the list of recommended podcasts.

How Do I Find Podcasts?

Podcasts can be found in many different places - I'll use my own podcast as an example to show you. Each podcast is posted in various places, depending on the preference of the host. They are usually available on the host's website - see example of my podcast here. You can find almost every podcast on iTunes (mine is here); they are also found on Stitcher; iHeartRadio; Google Play Music; and even YouTube! There are many other places to listen to podcasts. Once you find one you like, see which places it's hosted to find your favorite.

What Can I Use to Listen to Podcasts?

Your Smartphone - You can listen to podcasts using a smartphone with a podcast app. There is a podcast app built into iPhones which connects directly to iTunes. There are other apps you can download to your iPhone or Android phone which have various features making it easy to subscribe to your favorites and make playlists. The great thing about listening to podcasts on your phone is that you can take it with you to the gym, on a walk, or while you are making dinner. 

Image credit: Pixabay

Your Computer - If you're not a smartphone user or you spend more time at a desk than out and about, your computer is another great option for listening to podcasts. iTunes is available on both Mac and PC, but if you don't like iTunes you can also open up YouTube and listen that way. You can learn more about topics you choose while performing other tasks on the computer.

In Your Car - Here in the DC area, where I live, most people have long commutes from 30 minutes to 2 hours. Podcasts are perfect for listening in the car. You can bring up the podcast on your phone and plug it into your car's Aux port, connect it with Bluetooth, or just listen through the phone's speaker. Many newer cars have built in music players where you can access podcasts now, and more will be coming in the future. If you have a long commute but don't drive, that's fine too! That's an excellent time to listen on your phone. 

Why Should I Listen To Podcasts?

Variety - You can hear anything on podcasts: how to cope with anxiety; listen to comedy performances or the news; learn a new language; hear TED Talks; get help falling asleep (not while driving); start building a business; find out what your favorite sports team is doing; and many, many more subjects. There is most likely a podcast for any subject you are interested in. If not, why don't you start one? Nothing's stopping you! Anyone can podcast! 

Control - If you don't like a certain episode you can skip it. Unlike radio, if you miss the newest episode you can listen to it later. Many podcasts have ads, but far less than radio, and you can skip them if you choose. You can listen over and over to your favorite episodes and share them with your friends by sending them a link in an e-mail or text message. You also have privacy. If you want to think about how to cope with erectile dysfunction but you're uncomfortable talking about it with anyone, even your physician, you can bet there is a podcast out there on that subject. You can listen without anyone else even knowing. By the way, if there isn't a podcast on ED yet, somebody should get on that because I'm sure it would be a huge hit! 

Free Content - Most podcasts are free to listen to, and you can listen as many times as you want. Some podcasts have membership sites where you can make a donation or pay a minimal subscription fee to support production costs, and if you love a podcast and want it to keep going you can feel good knowing you're helping out. 

Okay, so now you know how to listen and why you should start listening to podcasts - so let's get to the nitty gritty! Here are 5 podcasts I frequently recommend to my therapy clients as well as my friends and family members. Full disclosure - I've been a guest on every one of these (and one is my own). Read on to find out what you can expect on each of these podcasts and why I love each one. Then add your favorite in the comments!  

My 5 Most Frequently Recommended Podcasts:

1. Women In-Depth with Lourdes Viado, MFT, PhD 

I love this podcast. Lourdes Viado, MFT, PhD is a Jungian psychologist in Las Vegas. Her podcast, Women In-Depth, is focused on discussing some of the subjects that women talk about amongst themselves, as well as many topics that are off limits in polite company. I talked with Lourdes about how to respond when your child discloses having been sexually abused. Some other recent episodes have covered the issues of spiritual abuse, infertility and midlife crisis. I recommend this podcast to someone almost every day - and here's a secret: it's not just for women! Many of the topics are applicable to everyone! Check it out on iTunes here.

Click on the image to listen to my interview on Women In-Depth on how parents can support their children who disclose sexual abuse.  These are the kinds of uncomfortable, but super important, discussions that happen on Women In-Depth.

     Image credit: Lourdes Viado, LMFT, PhD

2. Mindful Recovery with Robert Cox, MA, PLPC

Robert Cox, MA, PLPC is a counselor in Missouri who is in recovery himself. He is super down to earth yet passionate about mindfulness, substance abuse recovery and trauma. He also has a specialization in working with individuals who are on the Autism spectrum. On Mindful Recovery Robert moves between offering mindfulness tips, psycho-education about substance abuse, trauma and other important subjects, and interviews with fellow professionals and experts. One episode I frequently recommend is on the subject of process addictions. Robert and I share a passion for advocating for survivors of sexual abuse, and you can hear us talking about it soon on Mindful Recovery. I recommend you check out Mindful Recovery Find it on iTunes here. 

3. Launching Your Daughter with Nicole Burgess, LMFT

Launching Your Daughter podcast with Nicole Burgess, LMFT is a podcast about parenting, with a unique twist. Nicole focuses her podcast on the issues specific to parents raising daughters into adulthood. Nicole and her guests talk about topics related to improving parents' relationships with their daughters. Nicole and I recently talked about sexual violence, an issue that can affect women at any age (as well as men and people of any gender identity), and I'm looking forward to that episode being released. Nicole interviewed Sharon Martin, LCSW about embracing imperfection in episode 15, which is here.  Find Launching Your Daughter on iTunes here.

4. Parenting In The Rain with Jackie Flynn, LMHC, RPT

Play Therapist Jackie Flynn, LMHC, RPT hosts Parenting In the Rain, another parenting podcast I frequently recommend. Jackie covers subjects that are relevant to the parents' emotional experience - when a parent struggles with depression, for example, as well as that of the child, like helping a child with back to school anxiety. Jackie interviewed me about emotional abuse not too long ago. You can listen to Parenting In The Rain on iTunes by clicking here.

5. Therapy Chat with Laura Reagan, LCSW-C (that's me)

I'm obviously biased, but I frequently recommend my own podcast, Therapy Chat. I talk about the subject of psychotherapy, often interviewing fellow therapists who are practicing in ways that are outside of what people usually think of when they consider going to counseling. I've interviewed therapists and other experts on the subjects of mindfulness, trauma, self compassion (with Tim Ambrose Desmond), attachment (with Dr. Jonice Webb) parenting, perfectionism (with Sharon Martin and Dr. Agnes Wainman), self care and worthiness. Dr. Dan Siegel talked to me about his upcoming book The Mind. In the next six months I'll post a series on trauma treatment and a series on attachment, and I published a practice building series for therapists this past summer. You can find Therapy Chat on iTunes here.

So what's your favorite podcast? Let me know in the comments! 

Wholeheartedly, 

Laura Reagan, LCSW-C

9 Things I'll be Talking About in 2016: What to Expect on the Podcast In the Year Ahead

At the end of the year we tend to take stock and notice themes. In the beginning of the year we tend to plan and look ahead. So I've taken stock and looked ahead.  CLICK HERE OR ON THE IMAGE BELOW TO LISTEN TO PODCAST EPISODE #17!

Over the past year there have been certain themes that have been really prevalent in my practice and because of that I want to talk about them more on the podcast in the year ahead. There are several big issues - I actually made a list - and came up with the nine things that have been common themes in my practice this year and I feel will be important to discuss on the podcast in 2016.

The first theme that’s really been prevalent in my practice is body image. Men, women and children in my practice talk about wanting to have a more loving relationship with their bodies. As you may know, most people I work with have experienced trauma. I think there is a link between healing trauma and having a loving relationship with one’s body, because we know trauma is stored in the body.

A second theme which has been really prevalent in my practice over the past year is craving deep, meaningful and authentic connection. I live in a wonderful community where people tend to gather with neighbors and friends and people are very kind, but relationships tend to stay at a surface level rather than delving into feelings. People say they wish for friendships in which they feel truly seen and heard. I will discuss this more on the podcast in 2016. 

Along with the theme of craving connection there’s also a theme of allowing connection. The problem is not feeling comfortable letting people in - and again, I work with a lot of people who have experienced trauma, so trust is often a major issue. When you’ve experienced relational trauma somebody has hurt you and it gives you a different perspective on whether or not it’s okay to trust people. So naturally, allowing people to really know you - showing up and being seen as who you really are - can be a challenge for people who have experienced trauma and that’ll be something I’ll be talking about more in the year ahead.

CLICK ON THE IMAGE ABOVE TO LISTEN TO PODCAST EPISODE 17! 

The next theme I identified that I want to talk about is workaholism and perfectionism. Here in the DC/Baltimore area we are working, working, working, working, working, working, doing, doing, doing, never wanting to slow down. It never seems like enough. It can be really hard to make time for oneself - including for therapy appointments - if you feel that without you at work something is going to fall apart. Another theme that goes along with that is being distracted, avoiding, numbing, dissociating, being disconnected from your body. Again, that goes along with trauma too so I’m going to be talking about that more.

When you are avoiding your feelings by numbing, staying busy with work, never giving yourself a moment to be still, you’re not in present moment awareness and you are, as I like to say, on the fast train to burnout city. People are expressing feelings of being burned out - on work, on caregiving, on parenting - all of those things can be very stressful! So it makes sense that you would feel burned out, especially if you never give yourself a chance to rest. And our culture does not encourage that! Wanting to increase self-care but not knowing how is a big theme that I’ve been talking about with people in my practice and I want to talk about more on the podcast. Actually, it’s a pretty consistent theme on my podcasts so far and it will be in the year to come as well.

One thing that I want to change about the podcast this year is that even though I talk about the fact that I’m a trauma therapist I don’t think I really talk very much about trauma on the podcast. I guess I just expect that people really know what it is but I’m realizing that when I say trauma you may be thinking of someone who has experienced a house fire, natural disasters or combat. Those are certainly traumatic event but I’m also talking about childhood experiences of no one attending to your emotional needs or being physically abused.

Many people don’t consider some experiences that they may have had as physical abuse even though they may qualify, like being hit with a hairbrush, being slapped, punched, spanked with a belt...whether or not it would be something that a court would prosecute a parent for doing when you were younger (because it may have been seen as normal then), the effect is traumatic for child. I think there’s an under-recognition of how serious the problem of trauma is, how much it affects so many of us. I will be talking a lot more about the effects of childhood trauma, the Adverse Childhood Experiences study, and things that I talk about in therapy sessions but I haven’t mentioned much here on the podcast.

The last theme that I want to cover on the podcast more in 2016 is negotiating relationships with family of origin when one has had an unhappy childhood. It’s a problem for so many people and one that people don’t frequently speak about. We have this American cultural ideal that families are always there for each other, families come first, etcetera. But if you had an abusive childhood and you are uncomfortable being around your family, where do you fit into our American cultural ideal if that’s your life? It’s true for so many people. We’ll be talking more about that in the podcast this year.

So these are the themes that I’ve heard about in my practice over the past year and want to talk about more in the podcast in the coming year. I would love to hear your thoughts about these topics and any other themes that you may be interested in hearing covered on the podcast so please leave comments on this post!

I would love to hear your feedback! If you like the podcast, please consider subscribing on iTunes and leaving a rating and review. This helps iTunes know that people are enjoying the podcast and it makes it easier for people to find it when there’re more ratings and reviews and subscriptions because that’s how they decide how popular it is.

As always, if you like what I'm doing, please find me on social media! You can follow me  on Twitter, Facebook, Pinterest, Instagram and Google+. To listen to my podcast, search the Baltimore Annapolis Psychotherapy Podcast on iTunes, Stitcher and (coming soon) Google Play. Or click here to listen via my website. You can also subscribe to my occasional e-mail newsletter by clicking here. I only publish them when I have something new to tell you about. 

Here's to an interesting 2016!

Wholeheartedly,

Laura Reagan, LCSW-C

3 Reasons You Might Not Be Feeling It During the Holidays

"It's the most wonderful time of the year!" But not for everyone.

 

It's that time of year again, late November. Time for holiday cheer in all of its forms. It starts with everything pumpkin spice followed by turkey, cranberries, pumpkin pie, lights, wreaths, peppermint mocha, evergreen trees and family gatherings. At the tail end of the season you have  New Year's parties and resolutions for the year ahead.

For some of us, this is a time of year to look forward to with excitement and joy. We envision happy reunions with loved ones who live nearby and those who don't visit as often. Everyone is laughing, enjoying time together, feeling gratitude, contentment and peace. There are parties to attend, heartfelt gifts to give and receive, special traditions and family celebrations which have been repeated year after year. 

Not everyone is feeling the love, though. For many of us, the holidays are quite the opposite. My clients often share that the holidays are the most difficult time of year. Why? I will give you three good reasons below. In my next two posts I will talk about ways to survive, and even thrive during what can be a tough time for so many of us. Read on below to find out why my clients say that the holidays can be the most stressful times of the year, rather than the most joyful. If you've ever felt the holidays are more challenging than fun, tune in to the Baltimore Annapolis Psychotherapy Podcast to hear strategies for making this time of year more bearable! You can listen to the podcast episode on this topic by clicking on the image below. 

CLICK HERE TO LISTEN TO THIS ARTICLE ON THE PODCAST 

1. You want to feel excited about the holidays, but you can't be with the people you love. 

• You may have lost someone you love in the past year. The first everything without them is hard, but the holidays seem to hit particularly hard. It might feel like you are just going through the motions. Even if their loss is not new, you're reminded of the pain of missing them every holiday.
• Maybe this is your first Thanksgiving or [insert the winter holiday you celebrate] since an important long term relationship ended. Being suddenly single at the family gathering can feel like you have all eyes on you as you try to act normal and hope no one will ask about why you and your ex aren't together anymore.
• Perhaps you can't be with your family, and it just doesn't feel right celebrating the holidays away from the people you love. Whether you're a deployed military member or the family left back home, it's hard to be away from the people you love at the holidays. Sometimes geographical distance just makes it too hard to visit at the time of the year which is, let's face it, the most expensive and stressful time for air travel. You may have limited time off from work and spending those precious days hustling through airports or driving on congested roadways for a short visit, only to turn around and do it again to get back home, may be less than appealing.
• Maybe you're divorced and dreading dividing holiday time with the kids between you and your ex-spouse. 
• You might be local, but you're staffing the hospital, fire or police station, mobile crisis team or other 24/7 job so your co-workers can be home with their families. While you love your job, it does put a damper on holiday celebrations. Don't forget to take care of yourself - helpers need help too! 

 

 

2.  Trying to create the "perfect" holiday is stressing you out! 

• Consumerism is at an all time high during the holidays. We all know that stores have started putting up Christmas displays sometimes even before Halloween. Black Friday, the annual shopping day after Thanksgiving that supposedly offers the best sales has creeped into Thanksgiving, and there have been a lot of complaints about intruding on this annual holiday and forcing retail store employees to miss their families' celebrations.
• You may feel pressure to find the "perfect" gift for everyone on your list. You worry about finding the right combination of thoughtful and affordable for each person and your list is growing year after year! 
• You feel the "proper" way to celebrate the holidays is to decorate your house just so. This means putting up lights outside, decorating with wreaths, electric candles in the windows, and setting just the right festive tone. It has to look better than everyone else's house, and can't be the same as what you did last year. This is expensive, time consuming and can be stressful for you and anyone who is helping you with all of this setup. 
• The holidays can put a huge strain on finances! When you add up the costs of greeting cards, postage, home decorations, holiday meals for large numbers of people, buying the right outfit for each holiday party you attend, alcohol and travel, you have quite a large amount above your usual monthly budget. And for many of us, there is no extra pay in the months of November and December to cover these expenses. 
• You're putting pressure on yourself to create perfect holiday memories. Buying children expensive gifts can be a way that parents try to ensure their kids' happiness. If your financial situation is strained you may find yourself comparing the number of gifts you're giving your children for Christmas or Hanukkah with what other families are doing and feeling you come up short. This can cause a lot of shame at this time of year.  If you put too much pressure on yourself to create a "perfect" family, click here! 

3.  You can't stand getting together with your family of origin.

Feeling alone? Left out in the cold?

• If you had a less-than-happy childhood, those feelings frequently come to a head at this time of year. When gathering with extended family, unresolved and unspoken issues can be the elephant in the room. No one is willing to talk about it, but everyone knows it's there - Tommy and Joey don't get along, and Mom and Dad keep trying to get them to spend time together. Or Uncle Fred is creepy and everyone feels uncomfortable around him, but no one feels like they can speak up. There are secret alliances and certain people being kept in the dark to avoid upsetting anyone. The kids, who can usually sense what's really going on, may act out, feeling the stress and tension that is palpable while the adults seem oblivious.
• Some family members may think of family gatherings as a time to pretend to be one big happy family, while others are just waiting for the chance to air their grievances. Or maybe everyone is pretending to be happy through clenched teeth, but once the alcohol starts flowing people are saying what they really think. Longstanding jealousy and resentment between siblings tends to show up in these situations. Part of us is hoping to have that perfect holiday that we think everyone else enjoys, while another part of us is dreading seeing these people again.  

We get the message that we are supposed to love the holiday season, but for those who feel disappointment and grief over what's missing, it can be overwhelming. If you're in Maryland and you'd like some support in getting through the holidays click here to see if working together would be a good fit. You can also e-mail me at laura@laurareaganlcswc.com or call me at (443) 510-1048.

I'll write more about getting through the holidays soon and I'm planning to host some workshops on self care during this festive and stressful time of year. Get in touch with me if you'd like more info on that!

Want to hear more of what I have to say? You can sign up for my newsletter. I'm not one to bombard you with newsletters and clog up your inbox. I send them every so often when I have something to say that I think you might find useful. You can also follow me on Twitter, Facebook, Pinterest & Google+. 

And to listen to The Baltimore Annapolis Psychotherapy Podcast you can click here!  Please consider leaving a review on iTunes if you like it!

Warmly,

Laura Reagan, LCSW-C

Mourning the Loss of An Important Relationship

Is there someone in your life with whom you used to be close, but you are no longer on speaking terms? Or maybe you still talk, but rather than the close connection you used to have, things feel strained between you. There is so much unsaid that the tension is palpable. The holidays are coming, and challenging family relationships often come to a head at this time of year. 

In my psychotherapy practice I work with adults who feel worthless, despite success and high achievement in their professional lives. They have everything anyone could want - great jobs, wonderful spouses, children who seem to have it all together...they are the envy of their friends and neighbors.  For many of these clients pain from childhood hurts continues to be a barrier to having close relationships with their families of origin, even into their 40's and 50's. 

I'm not talking about being upset because your big sister wouldn't let you ride her bike, but deeper hurts, like childhood abuse. I'm talking about feeling as a child that your needs weren't being met. Feeling like you never mattered, and you may still question whether you are lovable because of it. Deep, painful emotions. Despite trying to "just get over it" and "put the past behind you" as people often advise, these feelings aren't getting better.

Read on below!

In this episode of the Baltimore Annapolis Psychotherapy Podcast I talk about the issue of being estranged from someone who used to be so important in your life, whether it is a parent, sibling or friend. Most people who experience the loss of those important relationships feel hurt by the estrangement, even though they may try to avoid thinking about it. In the podcast I talk about some of these feelings and offer some journal prompts to help get to the bottom of what is really felt inside.

Our society tells us forgiveness is key to feeling better in these situations. However, I think sometimes we rush to claim that we have forgiven someone for hurting us without acknowledging to ourselves how hurt we really feel. It's the "right thing to do." But I question whether true forgiveness is possible without first healing the hurt. My next podcast episode will discuss forgiveness in more detail. In the meantime, I'd love to hear your feedback. Have you had this type of rupture in one of your important relationships? Were you able to resolve it? 

Therapy can help if you are struggling to heal from the hurt of a broken relationship with important people. If you're in Maryland, get in touch with me via e-mail at laura@laurareaganlcswc.com, by phone at (443) 510-1048 or send me a message through my website.    

Want to know more? Find me on Facebook, Twitter, Pinterest,  andGoogle +. You can listen to my podcast here and sign up for my e-mail newsletter here.  Check out my website,www.laurareaganlcswc.com for information on upcoming workshops, groups and retreats. I'd love to talk about how we can work together!  

Wholeheartedly,

Laura Reagan, LCSW-C

Click on the image above to listen to the podcast episode. 

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For more episodes, click on the image above. If you like what you hear, please consider subscribing and leaving an honest review on iTunes! 

Laura Reagan, LCSW-C 

Your Relationship Is Ending - Do You Know Your Rights?

Your Relationship Is Ending - Do You Know Your Rights?

My Interview With Evan Koslow, Esquire, Maryland Family Law Attorney

Earlier this year I was lucky to score an interview with my colleague, Evan Koslow of Koslow Law Firm in Annapolis, Maryland.  Evan is one of those people who is so kind and caring that he makes people feel more comfortable while they are involved in stressful life transitions, such as being involved with the courts for separation, divorce and custody.  I'm honored that he allowed me to interview him for the Baltimore Annapolis Psychotherapy Podcast.

Our conversation was focused on the ways a family law attorney can help someone know their rights when ending a relationship, whether marriage or the end of a relationship between two people who have children together.  Evan is both an attorney and a mediator, so he is able to help people with legal representation or mediation (but not both). He explains this in more detail in the podcast interview, which you can hear by clicking on the image below.

Click to listen to my interview with Family Law Attorney Evan Koslow on the Baltimore Annapolis Psychotherapy Podcast!

In our interview Evan explains some considerations which are specific to same-sex relationships. Those of you who live outside of our state may not know that Maryland voters approved same-sex marriage in 2012, before the Supreme Court's decision this year which made it legal throughout the U.S.  This interview was recorded before that historic decision.

One of the things I appreciate about Evan is that he understands how painful legal action to end relationships can be for everyone involved. Children can be particularly affected. I know from my former job as a paralegal and in my experience as a psychotherapist that emotions run high when families are going through divorce or custody proceedings. Evan's perspective is that it is best for all involved to amicably resolve these cases if it is possible to do so. Of course, he will go to court and advocate for his client's rights when needed, but he knows how much more stressful that can be for all parties.

If you'd like to get in touch with Evan to talk about your Maryland family law case, his website is: www.koslowlawfirm.com. You will find all of his contact information there including his phone number, e-mail and where to find him on social media.

If you're dealing with the pain of a relationship ending, therapy can be helpful. I can help you work through your feelings in this painful time.  Feel free to contact me at laura@laurareaganlcswc.com or by phone at (443) 510-1048. I'm also on social media on Facebook, Twitter, Pinterest, Instagram and Google +. You can listen to my podcast here and sign up for my e-mail newsletter here. 

It's Easier Not to Care - Or Is It?

Feelings are hard.

Tomorrow is going to be hard. I'm having my dog euthanized.

I'm so sad about this but I know it's time.

I don't want to do this! As tears stream down my face I'm thinking, "I don't want to deal with this. I don't want to deal with this!" 

Why have a pet when you know they will die at some point? I mean, why did I even open up my heart to a new puppy 11 years ago, when I knew I would eventually have to say goodbye? I'm remembering when we had to put down our other dog (10 years ago). It was so sad, definitely one of the hardest things I've ever had to do. And now we are doing it again tomorrow, and this time our kids are old enough to understand. Crap. I don't want to feel these feelings!

This is part of life. Part of love. Life is not just the happy times, or even the neutral times when we are just chugging along - not really happy or sad. Life is filled with ups and downs. Overall, I've noticed it's more ups than downs. But the downs stand out more! 

Can I just not feel this?

This is hard. I wish I didn't have to feel this and that I could protect my family from having to feel this. Tomorrow is going to be SO HARD. Not having our dog anymore is going to be so sad. 

Part of me would prefer to pretend this isn't happening. Part of me would like to look online for puppies to adopt through a rescue organization and pretend my dog is already gone. You know that scene in the movie "American Beauty" when Annette Bening's character cries and screams for about 10 seconds and then fixes her makeup and acts like nothing happened? Part of me wants to do that. 

I want to numb my feelings. The problem is, as Brené Brown says, "We cannot selectively numb emotion. Numb the dark and you numb the light." 

It's not possible to truly enjoy the companionship of your dog or cat (or your people) if you avoid opening your heart to him or her. When you do open your heart you can have countless hours of fun and mutual companionship with your pet over his or her lifespan. But the price you pay for opening your heart is that you must feel the pain of loss at some point.

Love hurts.

Isn't that true of all of our relationships? We never know when they'll be lost, but at some point they will. One of the people in the relationship will die and the other will experience loss. We never know when this will happen, but at some point it will. Wouldn't be easier just to keep our hearts closed off, protected, guarded by barbed wire, and never let anyone in? 

Well, yes, easier...if you don't mind feeling alone and lonely for your whole life. But we humans aren't made for that. We are social creatures and we need connection to survive, beginning at birth. The key to tolerating the pain of loss is the make sure to enjoy the good moments, really feel them and experience gratitude for them. And even in the neutral moments, can you find something to be grateful for? There is always something. It helps make the ups of life stand out as much as the downs.

So I will do this hard thing tomorrow. I will treasure my last hours with my dog, whom I love, and tomorrow I will take her to the vet so she will not suffer anymore. I don't want to do it and I wish I didn't have to. But I will. And I will open up my heart to another puppy (maybe two!) because it's worth it. I choose to feel because that's what life is.

"Carry on, warrior."

This morning I discovered that Glennon Doyle, Melton author of "Carry On Warrior," has a TED Talk. I have followed her blog, Momastery, but I haven't read her book yet. I watched the TED Talk today and - full disclosure - I cried through the whole thing. Maybe I'm just extra raw because I'm saying goodbye to my dog tomorrow, but I'm sharing it here because I feel pretty sure you will find it meaningful too. 

I think I need to read Glennon's book. It might take my mind off of being sad (or I will cry more - a win/win situation). I'd love to know what you think of the video and of this post in general. Please comment below!

And if you believe that risking heartbreak in the pursuit of connection is worthwhile, you'll probably want to read more of my posts. If you want support in opening your heart, get in touch with me by phone (443-510-1048), e-mail (laurareaganlcswc@gmail.com); or click "Work With Me" on my website to discover what I offer that can be of help to you.