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Awareness & Perception Gordon’s History What I'm Reading

“They Had to See Us as Human First”: The Power to Decide Who Belongs

What Do We Do with the Contradictions?

Yesterday was St. Patrick’s Day, and I found myself researching the history behind it. I came across the story of All Snakes Day—the legend that St. Patrick drove all the snakes out of Ireland. But of course, there were never actual snakes. The story is often interpreted as a metaphor for the expulsion of pagans, Druids, and indigenous spiritual traditions. It’s a story of forced displacement and erasure, of one group deciding that another should no longer exist in their space.

It hit home because my ancestors were among the displaced. My family is from Ireland and Germany, places where people were driven from their homelands for reasons that were political, religious, or economic. And yet, in America, those same Irish and German immigrants, once scorned as outsiders, eventually became part of the dominant class—assimilating into whiteness and, in many cases, becoming enforcers of the very systems of exclusion that once marginalized them.

It’s an old pattern: Who gets to stay, and who must be driven out? Who gets to define belonging?

Octavia Butler’s Kindred plays with this same question in a literal way. Dana, a Black woman from the 1970s, is forcibly pulled into the antebellum South, where her survival depends on understanding how history shaped the present. She doesn’t get to stand outside of history—she is in it, whether she wants to be or not. Butler doesn’t let her escape history. It scars her. It leaves her permanently altered—because no one touches history without being touched back.

That’s what keeps coming back to me as I reflect on Danny O’Neal’s words. Danny, one of the first Black students to integrate Gordon Military High School, reflected on how white students had to first see Black students as human before they could accept them. Not as classmates, not as peers—just as human. That process of recognition wasn’t automatic. It wasn’t immediate. It had to be earned, as though Black students had to prove their worth before being granted the basic dignity of existence in that space.

They had to see us as human first.

Danny wasn’t condemning his classmates when he said it. He was giving them grace—acknowledging that they were just children too, acting as they had been taught, raised to accept a reality that made sense to them. But that reality had rules about who belonged and who didn’t, who was fully human and who was not. And that’s the real question, the one that repeats across history: What gives one group of people the right to decide who is human and what is acceptable?

Christianity, Segregation, and the Shifting Justifications for Exclusion

This isn’t just an abstract question for me. I teach psychology, counseling, and human services at a Christian college, where I see these dynamics play out in real-time. More than a few of my students espouse Christian nationalist ideas in class discussion boards, often without realizing the weight of what they’re saying. They echo beliefs that define certain people—immigrants, LGBTQ+ individuals, racial minorities—as threats to “Christian values” or American identity.

The impact isn’t theoretical. These ideas have the potential to marginalize and dehumanize others in the room. And yet, at the same time, I know local pastors who truly strive to embody love, grace, and welcome. The contrast is stark. It’s disorienting. It’s frustrating. Because while I know Christianity is not inherently oppressive, I also know that its loudest institutional voices—the ones that dominate the airwaves, shape policy, and control the narrative—have long been gatekeepers of who is and isn’t fully human.

It’s the same justification that was used for slavery. The same justification that allowed white pastors to preach love on Sunday and support segregation on Monday. The same justification that now fuels the Christian nationalist panic about a “decline in family values”—as if the oppression of others was ever a moral necessity for maintaining those values in the first place.

The Patternists, the Mutes, and the Missionaries in Survivor

Octavia Butler explores this theme across her works. In the Patternist series, the telepathic Patternists dominate and enslave non-telepathic humans, whom they call Mutes—a name that strips them of identity, reducing them to their supposed inferiority. The Mutes aren’t seen as people, despite their intelligence, emotions, and history. They are laborers, tools, less than.

In Survivor, the same dynamic unfolds when human missionaries arrive on an alien planet and refuse to recognize the Kohn as equals. Despite the Kohn’s clear intelligence, their deep societal structure, and their long history, the missionaries still view them as other—as beings to be controlled, converted, or avoided. The missionaries claim moral and spiritual superiority, but in the end, they become the ones who are enslaved—trapped by their own addiction to meklah, a substance they didn’t even realize they needed to resist. They didn’t know they were addicted until the Garkhon removed it as a form of punishment and control. They could choose to break the addiction, but doing so was dangerous and required a significant will to live.

Butler forces us to ask: Who is truly human in these dynamics? Who gets to decide? And once that decision is made, how hard is it to undo?

Desegregation, Kindred, and Today: The Same Story, Different Names

Danny’s words won’t leave me. They had to see us as human first.

Desegregation wasn’t just about changing school policies. It was about forcing people to confront the reality of others’ humanity—a reality that had been systematically denied. White students at Gordon Military High had to unlearn what they had been taught about who belonged, who mattered, who was fully human. It was a painful, disorienting process, but it had to happen. And it didn’t happen all at once.

That same dynamic plays out in Kindred, where Dana, despite knowing history, still struggles to survive in a world that refuses to see her as fully human. Butler doesn’t let her, or us, look away.

And now, today, we watch the same cycle repeat in different forms. Who is waiting to be seen as human?

Immigrants at the border, whose dignity is reduced to numbers and policy debates.
Trans youth, whose very existence is framed as a threat.
Women seeking autonomy, demonized for wanting control over their own bodies.

The language has changed, but the power dynamic remains the same. Those who have long controlled the definitions of morality, decency, and humanity still hold onto their role as gatekeepers. And just like in Kindred and Survivor, many of them don’t even realize how deeply entrenched they’ve become in the very system they claim to resist. They believe they are saving society—but in reality, they are bound by their own fear of change, their own addiction to control.

History Rhymes—But Can We Break the Pattern?

The stories I’ve worked on in these oral histories aren’t just records of the past. They are roadmaps for navigating today. The same questions that haunted Danny and Carilyn aren’t really questions of whether someone will be granted humanity. They are questions about who gets to decide in the first place.

And maybe, just maybe, by recognizing the patterns, we can finally break the cycle.

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Awareness & Perception Gordon’s History What I'm Reading

From Carl Jung to Oral History: The Research Project We Never Saw Coming

This wasn’t a history class. It wasn’t even meant to be a history project. It started in an honors colloquium about Carl Jung’s Red Book, a course that was supposed to be about depth psychology, personal transformation, and the nature of memory and the unconscious.

And somehow—and I’m still not entirely sure how—that turned into an oral history project.

The students decided. I am a fully democratic teacher. If that is the will of the people, and it aligns with the course objectives (which, oddly, it did), then we go there.

The honors students took the lead, and the other psychology courses played supporting roles—conducting interviews, gathering research, piecing together a narrative that, at the time, felt bigger than any of us.

At the end of that semester, we had something tangible. Tyrone, one of the students involved, put together the first documentary version of our work. It was shown only on campus, only to current students. We were not allowed to advertise it off campus or to alumni, even though their voices and images were in it. But we did it. And we knew it wasn’t over.

The following semester, I recruited Tyrone to come back and take the applied psychology course because I wanted him on the research team. I also recruited Talisa, because she had built a beautiful connection with an interviewee named Carolyn. She stayed in touch, she cared, and she wanted to continue the work.

Michael happened to join the class, though I might have nudged him there. He’s brilliant—good with video, sharp with questions, someone who could push the project forward. In the end, it was Michael, Talisa, Tyrone, and two other students who carried the research into the next semester.

And the thing about this applied psychology course was that they had a choice.

They could have taken on a completely different project—something like a virtual exchange, working with Kurdish students in Iraq to build a business plan, applying psychology to international collaboration. They could have studied conflict resolution in organizational settings, or group decision-making in corporate environments. But they didn’t.

They chose this.

They chose to track down alumni, sit with them, ask questions, and try to understand how people make sense of their pasts.

That semester, they were reading Think Again by Adam Grant, a book about rethinking what we think we know and staying open to changing our minds. They didn’t realize it at the time, but this project was going to make them do exactly that.

At first, they thought they were just collecting interviews—documenting people’s memories like facts in a textbook. But that’s not how memory works. That’s not how people work.

Two alumni could have been in the same room, in the same class, at the same time, and walk away with completely different versions of reality.

One person remembered camaraderie. Another remembered isolation. One said Gordon was the best time of their life. Another said they never looked back.

For the students, that realization was unsettling.

It’s easy to think of history as something objective—something we can simply record. But history isn’t just what happened. It’s what gets remembered. And what gets remembered depends on who is telling the story.

Ryla, a high school senior at the time and also a dual-enrolled Gordon honors student, realized something early on: this project wasn’t just about history—it was about perspective. Some of the alumni loved reminiscing. Even the difficult parts were softened by time. Others hesitated, choosing their words carefully, knowing that some memories hit different when they’re said out loud.

One of the students later reflected that this project forced them to listen in a way they never had before—not just waiting for their turn to speak, not listening for the “right” answers, but sitting with what someone else was telling them, even when it complicated what they thought they knew.

It was exactly what Think Again was about.

Most of us move through life as preachers, prosecutors, or politicians—defending what we already believe, poking holes in what we don’t agree with, or trying to “win” people over to our side. But real learning happens when we think like scientists—curious, open, willing to test our own beliefs instead of just defending them.

This project made students think like scientists.

It made them confront their own assumptions—about history, about memory, about the way people make sense of their lives. It made them realize that the story we expect to hear isn’t always the story that’s being told.

And in the end, it changed them.

They walked away better at being wrong, better at listening, and better at questioning what they thought they already knew.

Not because someone told them to.

But because they lived it.

Categories
Awareness & Perception Gordon’s History Passion & Purpose

The Phantom, the Keeper, and the Weight of Returning

I didn’t want to go to the Heart for Gordon Gala.

I hadn’t really been on campus since I resigned. Since I fought for tenure, won, and then walked away. Since the years of pushing against an administration that resisted change, resisted history, resisted me.

I knew walking into that room meant seeing people I once worked closely with—some who greeted me warmly, started conversations, and acted as if no time had passed. And others, people I had spent years collaborating with, who refused to make eye contact. Who turned their backs rather than say hello.

Still, I knew why I was there.

I was there because someone I respected invited me.

She’s asked me to serve on committees. She’s asked me to attend events. And whenever she does, if I’m at all able, I go—because I respect her, and because I like spending time with her. She’s one of those authentically kind and hardworking individuals.

But I still felt the weight of being back.

And then, before the gala even started, the new president walked up to me.

“Welcome back, Jessica.”

And I believed him.

I believed he meant it.

It didn’t erase the past, but in that moment, it mattered.

And then Jimmy Matthews took the mic.

It was a moment that could have passed unnoticed, but it didn’t.

Not for me.

He had just accepted his award, stepping off to the side of the stage, when he turned back and called out—loud, clear, impossible to miss.

“I’m the Phantom!”

Then, he walked away.

For a split second, silence. And then, a ripple. A few people—just a few—clapped, laughed, recognized what had just happened.

Most of the room barely reacted.

At my table, people turned to me. What did that mean? What’s the story?

Then she leaned in. Now I have to know.

And that was the moment.

Because she had helped build what Gordon is today. But she had never been told what it was.

At the table next to me sat a man I consider one of the keepers of the stories. One of the few who carries Gordon’s unspoken history—not just the version in official archives, but the one held in memory, passed from person to person.

He was there for that last oral history interview—the one where three Black women sat on stage together for the first time in decades.

One of them was one of the first two Black students to integrate Gordon when she was in the eighth grade. The other young woman who walked through those doors with her has since passed. Neither of them have been recognized in Gordon’s official history. No plaques. No buildings. No scholarships in their names.

The other two women who sat beside her came the following year, along with a handful of others. They had all recorded their stories individually, but this was different.

This was the first time the three of them had been back together.

They had never been to a class reunion. Never stood side by side again in this place that had shaped them. And in that moment, on that stage, they were reclaiming their space.

That was the interview that changed everything.

It was the first time they had returned, not to ask for recognition, but simply to say, We were here. We have always been here.

And now, I had returned too. Not for the same reasons—not for anything as significant as what they had done. But still, I had returned.

And as I sat in that gala, watching Jimmy Matthews reveal a long-hidden truth that barely registered with the room, I understood.

I turned to the man next to me.

He met my eyes. Nodded. Go ahead.

And in that moment, I realized something that had been weighing on me for years.

I already knew I was a keeper of the stories. I had been holding them, carrying them, sitting with them. Every time I thought about Gordon, I felt that pull—regret, unfinished business, something unresolved.

But until that moment, I hadn’t fully realized why.

Because I wasn’t just supposed to keep them.

I was supposed to tell them.

So I did.

I told them about the Phantom, the legendary prankster no one ever caught. About the stunts, the mystery, the decades of speculation. And as I spoke, I watched the people at my table—people deeply connected to Gordon—realize that there was a whole world of its history they had never been given access to.

Not just about the Phantom.

Not just about the pranks.

But about all the stories that had never been shared beyond the small circle of those who lived them.

I walked into a fundraiser that night, unsure how it would feel to return to a place that once denied me.

I walked out knowing exactly what I had to do.

Because history isn’t just about what gets recorded. It’s about what gets remembered.

And who gets to remember it.

The three women in that interview came back to tell their stories.

I came back to realize I still have to find a way to share them.

I’ve been holding these stories for too long.

It’s time to tell them.

Categories
Awareness & Perception Mindfulness & Peacefulness

The Rainmaker and the Politics of Chaos: Finding Inner Balance in a World on Fire

“Chaos is our diet.”
— Milton Mayer, They Thought They Were Free

It’s no secret that we live in chaotic times. The political landscape feels like an unending storm—divisive rhetoric, bad-faith arguments, the constant churn of misinformation. Every day brings a new crisis, another outrage, another call to take sides. Many of us feel exhausted, burnt out, and powerless in the face of it all.

This is where an old story, told by Carl Jung, offers us an unexpected key to navigating the madness. It is the story of the Rainmaker—a tale about balance, chaos, and how real change happens.

The Rainmaker’s Secret

Jung learned this story from Richard Wilhelm, a German scholar who lived in China. He told Jung of a small village suffering from a prolonged drought. The people had tried everything—prayers, sacrifices, rituals—but nothing worked. In desperation, they called for a Rainmaker, an old man with a reputation for summoning rain.

When the Rainmaker arrived, he did not perform any ceremonies or offer any elaborate solutions. Instead, he asked for a small hut outside the village and went into seclusion for three days.

And then—it rained.

When asked how he had caused the rain, the old man replied:

“I did not make the rain. When I arrived in the village, I saw that everything was out of balance. The people were in disharmony, and I too felt disturbed. So I withdrew into solitude until I was back in Tao, in harmony with myself. When I was in balance, the world around me followed.”

Chaos is Contagious—But So Is Balance

Jung saw this as a profound example of synchronicity—the idea that our inner world and the outer world are deeply connected. The Rainmaker did not manipulate the weather. He realigned himself with natural order, and when he did, the balance was restored.

This is an important lesson for us today.

Politics is, by its very nature, a mirror of collective consciousness. The anger, fear, and division we see in the world are not just external—they are also deeply internalized. And as the saying goes: hurt people hurt people. A world out of balance creates individuals out of balance, and individuals out of balance reinforce the chaos of the world.

We see this playing out every day. Social media algorithms thrive on conflict, amplifying outrage and making division profitable. The more emotionally reactive we become, the easier we are to manipulate. Fear and frustration spread like a virus, keeping us perpetually distracted, exhausted, and fighting the wrong battles.

But what if, instead of feeding the chaos, we took a different approach?

Becoming Rainmakers in a World of Fire

If the Rainmaker teaches us anything, it is this: you cannot heal a broken system by mirroring its dysfunction. When everything is in disorder, the answer is not more disorder. The answer is balance.

This does not mean passivity or inaction—far from it. The Rainmaker’s power came from discipline, focus, and intentional withdrawal from the chaos. He knew that reacting impulsively would only deepen the imbalance. Instead, he practiced alignment—a conscious recalibration that allowed him to influence the world around him.

So, what does this mean for us today?

  1. Step Back Before You Step In
    • We are constantly being pulled into reaction mode—another scandal, another outrage cycle. But reaction alone is not action. The Rainmaker reminds us to pause, to ask: What energy am I bringing into this? Am I adding to the chaos or working to restore balance?
  2. Cultivate Inner Alignment
    • This does not mean tuning out the world—it means grounding ourselves before engaging. Whether through meditation, deep reading, long walks, or thoughtful conversations, we must strengthen our own sense of clarity and purpose before taking part in the larger dialogue.
  3. Embrace Slow, Intentional Influence
    • The Rainmaker did not force the rain—he allowed balance to emerge naturally. In a political climate that thrives on urgency and panic, we must resist the pressure to act impulsively. Real change is slow, strategic, and deeply personal. It begins with how we treat our neighbors, how we approach difficult conversations, and how we model the world we want to create.
  4. Recognize the Power of Contagious Calm
    • Just as fear spreads, so does stability. When we embody calmness, we disrupt the cycle of reactionary chaos. When we engage with wisdom instead of outrage, we shift the conversation. This does not mean avoiding difficult truths—it means facing them with a clear mind, not a fractured one.

A Different Kind of Resistance

The world does not need more panic. It does not need more people consumed by rage, fighting battles they don’t even believe in just because they feel they have to choose a side. The world needs more Rainmakers—people willing to withdraw from the madness long enough to remember what balance feels like.

We do not fix chaos by becoming chaotic. We do not restore sanity by embracing collective insanity. We bring rain by remembering that calm is also contagious.

In an era where “chaos is our diet,” this is a radical act. And perhaps, a necessary one.

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Awareness & Perception

What’s in Your Box?

“The level of healing and depth that you can provide for another is completely dependent on the level and depth of healing that you have gone into yourself.”

Sajah Popham
December 2017

Teaching about dissociation and depersonalization is not easy. The media has sensationalized these serious mental health concerns. Our trauma-obsessed society has turned a defense mechanism into a source of shame. But still, people suffer, and my students need to understand the process.

A simple question about why our brains compartmentalize experiences led to a great conversation. Like most mental health conditions, dissociative disorders exist on a continuum. We all put things in boxes. We put people and experiences in boxes for different reasons, sometimes consciously, sometimes unconsciously.

If we are preparing to work with others, we need to know what’s in those boxes. If we don’t, we’re going to get triggered. When that happens, we cannot help anyone.

So, yes, sometimes class feels more like group counseling. But I’m okay with that.

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Awareness & Perception

Change Your Beliefs, Change Your Destiny

Did you know that your beliefs determine your reality? Your brain takes information from your senses, combines those sensations with your memories, and double-checks all of that against your beliefs about yourself, others, and the world.

Your beliefs act like filters that let certain things in and keep other things out. Anything that aligns with your beliefs will be easily noticed and even appear to be more prevalent than it really is.

If something does not align with your existing beliefs you probably won’t even recognize it. It’s possible that you could feel a little cognitive dissonance, but most people dismiss this and move on.

What do you believe?

The first step in changing your beliefs is to figure out what you really believe. For many people, there is a big difference between what they say or think they believe and what they actually believe. The most obvious way to figure this out is to critically observe all forms of communication.

What do you hear yourself saying to others?

What do you often say to yourself?

What do you say about yourself?

What do you say about other individuals, groups, or organizations?

There isn’t an easy answer here. You have to take every thought and word captive. Analyzing these will reveal longstanding patterns that have been determining your thoughts and actions.

By noticing what you say, you will gain access to an aspect of your unconscious. You will expose the tape that continues to play on repeat.

This is powerful because most of our thoughts and reactions are determined before the prefrontal cortex has a chance to weigh the pros and cons.

Are these beliefs true and adaptive?

Byron Katie writes about four questions, which she calls The Work. These questions are so simple that they can be used with children. I have used these questions for several years and can attest to their validity. Here they are:

  1. Is it true?
  2. Can you absolutely know that it’s true?
  3. How do you react, what happens, when you believe that thought?
  4. Who would you be without that thought?

Whenever a thought arises that seems to be troublesome, it should be subjected to these four questions. After the questions is the turnaround. If you haven’t seen her work before, I highly recommend looking up Byron Katie.

What beliefs would be more adaptive?

If you don’t like the way your life is going, change your beliefs.

This comes down to being aware of common thought patterns, noticing when they appear, and replacing them with thoughts that move you in the direction you want to go. Determine what you need to believe to achieve your goals and remind yourself of these things as often as possible.

Cautions

Learn to recognize and embrace cognitive dissonance. It’s that uncomfortable tension we feel when our beliefs and actions don’t align. It also shows up when we hold two competing beliefs or commitments.

Your replacement thoughts need to be things you can believe. Positive affirmations that are too far from your current reality will not ring true. Instead, they will cause your brain to defend against them, which will ultimately backfire.

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Awareness & Perception

Powerful Questions

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Can you remember the last time someone asked you a question that changed the way you see everything? Maybe this is the question that changes things. If not, maybe this post will encourage you to start looking for those questions.

There are some questions that can be answered rather quickly, usually with a yes or no response. For example, did you have a good day? Yes.

There are other questions that require more than yes or no but still lend themselves to fairly rote responses. What did you do today? I wrote a report, answered some emails, and talked to a few teachers.

These are the more common questions we encounter in our daily lives. But then there are other questions that can’t be answered so quickly or easily. These questions, if we sit with them, can change the way we see ourselves, others, and the world.

Right or Happy?

More than a decade ago my intern supervisor asked me one of these life-changing questions.

I suppose I was a little argumentative. My parents told me I was persistent. Regardless of how I label the behavior, I’m sure it looked the same from the outside.

I always thought that given enough time and evidence, I could convince others to see my perspective and understand that I was right. I would explain, give examples, and try to convince them. Eventually, my supervisor asked me if I would rather be right or happy.

I couldn’t understand why I had to choose. I wanted both.

Now I can see the wisdom in her question. Some things are not worth compromising my peace of mind. As I’ve grown, the line I draw in the sand has shifted.

Over the years I have come to see that her question can be used to realign my perspective with reality. It has also served as a measuring tool for where I am on my personal journey of spiritual growth.

Who’s Stuff?

One of the topics in psychology that has always fascinated me is projection. Basically, the teaching is that we take whatever is in us and project it onto others and the world in general.

For example, when I am having a great day and feeling good on the inside, people seem considerate and caring. The opposite is also true. When I am already feeling stressed or impatient, others seem to be more inconsiderate or even rude.

Another way to think about this is that we see what we are looking for. Yet another way to understand it is that we attract what we offer.

So, who’s stuff is this anyway? That’s the question I try to remember to ask myself.

When I am experiencing anxiety or anger I ask myself where it is coming from. Is this my emotion that I have suppressed or otherwise ignored? Is this a part of me that I am currently choosing not to recognize? Is it coming from somewhere else? Who’s anxiety or anger am I really feeling right now?

I’ve found that, at this point in my life, there isn’t always a clear answer. We are deeply connected to others on many levels so if we aren’t careful we can feel ourselves taking on the emotions of the people we are interacting with.

For instance, think about a time when someone told you about being so angry at someone for whatever they did. Do you remember feeling angry right along with them? Knowing where to draw those emotional and energetic boundaries is an important life lesson.

Sometimes it’s clearly someone else’s emotion, like anger, that they are projecting onto me. Those times are obvious. When the cashier seems to be rude for no apparent reason, that’s not my stuff. Knowing that allows me to respond with kindness rather than anger, most of the time.

In any case, taking the time to ask the question gives me a moment to clarify what I really feel. Lately, this has become an inner conversation about the facts of the event and the story I’ve told myself about it.

New Questions

Recently, a friend of my daughter asked me an interesting question. It was a very simple question on the surface, but it caused me to think deeply about something I had never considered.

She wanted to know the scariest thing I had learned about the brain. That’s simple enough, right? I know what the words mean…scarry…brain. But, I had never thought of them in relation to one another.

I would love to say that I gave her a profound response. I didn’t even have a response. I’m not sure how long I thought about it before I came up with something that I thought was half-way acceptable.

At that moment, the only thing that came to mind was the process of memory creation. It is scary that memories can be implanted by others.

There is a classic study about implanting memories of being lost at the mall as a child. Many people in the study came to believe that they had been lost at the mall, especially if they were told this by a trusted relative. The interesting part is that, to their knowledge, none of the study participants had actually been lost at the mall.

After I thought about the question a little more I have come up with a few other answers.

It’s scary that our brain has the power to create disease. It’s wonderful that it has the power to create health and relieve disease.

It’s scary that I am ultimately responsible for how I perceive and respond to myself and anything that happens in my life. It’s wonderful that I have the opportunity to reassess how I experience and participate in anything that does not serve my highest good and the good of those around me.

Even now, it’s obvious to me that this is one of those questions that I will continue to revisit for decades. I am so grateful for her insightful question.

The power in these questions is that they have the ability to show me what is important to me at this moment. They are wonderful tools for self-reflection.

Hopefully, I will be aware enough to continue asking myself these questions while also being open to any new life-changing questions that come my way.

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Awareness & Perception Stress Management What I'm Reading

Stress is a Process

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“People are disturbed not by a thing, but by their perception of a thing.” — Epictetus

Stress is a process. Unfortunately, many of us don’t know how that process works in our own lives, much less where and how to intervene in order to change the outcome of the process.

Did you know that about 95% of people have experienced significant stress during the past month? What’s worse is that only about 5% of people believe they have tools or practices to manage psychological distress.

The National Institutes of Health recently hosted a Facebook live event (I know, crazy, right?) to address the current state of stress in our nation. The whole video is about an hour long, but the good stuff starts around 15 minutes in.

A Nation Under Pressure: The Public Health Consequences of Stress in America

Former Surgeon General Dr. Vivek Murthy talks about his concerns regarding the impact of stress on our nation. I agree. Stress is a major problem in our society for people in all age groups.

What is happening in our society?

Everything seems to be moving very fast.

There are demands on our time and pressures to do more. We try to multitask because our technology allows that. The problem is that multitasking adds to the stress and decreases our performance.

There are more pressures to be constantly available through technology.

When was the last time you stepped away from your cell phone…on purpose? I’m not talking about that time you accidentally forgot your phone when you were going outside to feed the dog or check the mail.

I’m talking about putting your phone on the counter, walking out the door, and doing something by yourself or with the real people who are with you.

There are multi-faceted issues with health that can impact our stress.

Health is a tricky one because stress is a factor in the development of many chronic diseases and health problems increase stress. So, we have a vicious cycle where stress is a cause and a consequence of health problems.

Knowing this, should stress management be part of the treatment for health conditions? Research says that it can and should. There have been reports of stress management techniques resulting in decreased inflammation, faster healing, decreased pain perception, and greater general well-being.

Why does it matter?

The biggest reason this is important to me is that I cannot give my family, friends, colleagues, or students anything that I do not have.

If I want my children to learn to manage their stress, then I need to learn to manage my stress. If I want my students to understand the importance of sleep and mindfulness, then I need to practice those things in my own life.

The other reason this is important to me is more of a selfish reason. I really love to interact with people who are calm, focused, and productive. It’s a lot of work to put up emotional shields to block out the stress and negativity that come from other people. Fortunately, I’ve learned how to do that, but I would rather not have to.

When we are able to manage our own stress, then we are able to see others more clearly. We are less likely to react and more likely to respond. The people around us can see and feel the difference.

What can we do?

  • Slow down: The world will keep spinning, even if you stand still.
  • Check in: What is happening in your body right now? Do you feel any areas of tension? What is going through your mind? Is this a repetitive thought that is related to a stressful or stress-inducing pattern?
  • Connect with real people: Deep social connection is one of the biggest factors in long-term stress management and psychological wellbeing.
  • Exercise: yoga, tai chi, qi gong, running, walking, etc.
  • Go outside: Spending time in nature can help us slow down and reset our natural rhythms.
  • Sleep: Getting enough good quality sleep can allow your body and mind to recover, which will allow you to better manage stress.
  • Journal: Writing down your concerns at the end of each day will help you sleep better. You can also use journaling to “counsel” yourself by asking self-reflective questions.
    • Where did this come from?
    • What else could this mean?
    • Is this part of a bigger pattern in my life?
    • What has worked in the past?
    • How is this serving me?
    • What other options do I have?
    • Who can help me with this?
  • Meditate or practice mindfulness: Meditation increases awareness, which increases choice. Being aware of more choices allows for more adaptive, effective actions.

Additional Resources

The Art of Stopping Time: This is a great book by Dr. Pedram Shojai. It includes simple practices that can be done very quickly. The idea is that by the end of the book you will find a few practices that allow you to become more efficient and reclaim some of your time.

The American Institute of Stress (AIS): According to AIS, the top five stressors are job pressure, money, health, relationships, and poor nutrition. In addition to research, the website offers a wealth of resources including several self-assessment stress quizzes.

The National Center for Complementary and Integrative Medicine (NCCIH): This website is a division of the National Institutes of Health. You will find information about the relationship between stress and health, natural strategies to relieve stress, and current research on the topic of stress management.

Categories
Awareness & Perception Mindfulness & Peacefulness

I’ll Be Happy When…

I’ll be happy when I’m 25. Then I will be out of college, married, and have a stable career. That seems crazy, right? Well, in my 17-year-old mind, it seemed like a logical conclusion. I thought that adults had it all figured out.

The age of 25 came and went. I achieved those goals, but I still had not found that elusive thing called happiness. Maybe I’m the only one who decided that I’ll be happy when I reach some goal or achievement, but I doubt it.

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Temporary Happiness

In one way or another, we are all looking for happiness. The word means different things to different people. Some people believe that joy comes from having a certain amount of money or things. Other people think they will be happy when they are at their ideal weight or fitness level. Or, my favorite, we wait all week for the weekend so we can relax and enjoy our time.

The list could go on and on. I’m sure you can think of many other criteria we place on happiness.

The sad part is that these things rarely, if ever, fulfill us. It’s nice to have enough money to pay your bills, but researchers have found that beyond providing a comfortable life, more money does not necessarily bring more happiness.

The same logic applies to weight loss or fitness goals. They might provide a temporary feeling of happiness, but we usually find ourselves back in our old habitual patterns, judging ourselves and never measuring up.

Inevitably, we find ourselves doing the same things and getting the same results.

We Deserve to Feel Happiness

When you’re a psychologist/professor/coach/yoga teacher, people expect you to have all the answers, but sometimes you’re so busy and stressed that you end up sitting on the bathroom floor crying because you can’t remember your son’s field day t-shirt. That’s when you know something’s got to change.

That’s what happened to me a few years ago. I used to be very perfectionistic. I would run around all the time making sure everything was done and done right. People would always say things like, “you’re a human being, not a human doing.” Somehow, I thought that if I kept myself busy doing everything that one day I would do enough to deserve to be happy.

I couldn’t sit down and be happy if there was laundry to fold or dishes in the sink. Wives and mothers are supposed to keep the house clean, right? Going outside for a leisurely walk to look at flowers and butterflies was completely out of the question. If I was going to put on tennis shoes, then I was going jogging. Otherwise, there were things that needed to be done in the house.

I couldn’t allow myself to do something that made me happy if there was anything left that needed to be done. Unfortunately, there never came a time when everything was done.

Being Productively Unproductive

After more than a decade of practicing yoga and meditation, if finally made sense. I had to slow down. Being still was productive. What did it produce? Well, for starters, true happiness.

When I found a consistent morning routine, my entire outlook on life changed. It started out small. At first, I was just sitting in silence for five minutes each morning. That’s not much time, but it’s enough to create a habit. Once I was able to watch my thoughts in meditation, I noticed that I was becoming more aware of my thoughts when I wasn’t meditating.

I started to notice how many things I was doing at the same time. I was very productive. If you look at my computer right now, you will see a couple of tabs open, but that’s nothing compared to what I used to do. At one point, I was writing reports, checking email, listening to a webinar, and preparing a presentation within the same timeframe. I would switch back and forth between tasks because I didn’t have time to wait for the computer to save my current draft or load a new website. Yes, I was very productive, but I was also very stressed.

After I had enough awareness to notice how this extreme level of productivity was increasing my stress, I realized that I needed to make another change.

Do What You’re Doing

The next small change I made was to practice monotasking. That’s a fancy word for doing one thing at a time. I still think it’s crazy that we live in a world where we need a word such as monotasking, much less that it’s something I found myself in need of practicing.

I’m still not great at monotasking, but I try. If I am working on an email and a teacher walks into my office, I will stop what I am doing and shift my focus to whatever they need to talk about. I do the same thing with my kids. When I talk to them, I stop and focus on them. I look in their eyes and try to feel what they are saying.

I realized that I needed to actually do what I was doing. If my mind was split between several different activities, none of them got my full attention.

Finding Your Happy Place

Now my morning routine involves meditation, yoga, and journaling. If I only have time for one of the three, I always choose meditation.

Why? Because on the days I don’t meditate, my life doesn’t quite work right. Something just feels off. I’m more easily annoyed. Little things feel like giant stressors. I am less connected to my family, friends, co-workers, and students. The quality of my work suffers.

I have finally found a routine that works. With meditation, I realized that I can find my happy place everywhere I go.

Meditation might not be what helps you find happiness. For most people, meditation is a tool to increase awareness. You can begin today by becoming aware of what people, experiences, and activities make you happy.

Bonus: Download your free happiness checklist now. Click here to get it

Categories
Awareness & Perception

Which Weeds Are You Watering?

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Which weeds are you watering? Notice the wording of the question. It doesn’t ask if you are watering weeds. The question assumes that you are watering weeds. It doesn’t imply that you should or shouldn’t be watering weeds. That is up to you to figure out. The question simply asks for awareness of, and self-reflection on, what you are watering.

We all water weeds, both in our gardens and in our lives.

Have you ever wondered why some people seem to have more time than you do? How can they work fulltime, attend their kids’ games, and still find time to take care of their physical and mental health? How do they run a company, help their kids with homework, teach Sunday school, and still make it to the gym?

Best of all, how do they do all of this without losing their peace of mind and even staying calm in the chaos of life? 

It’s easy to see that we all have 24 hours each day, but some people seem to be able to stretch those hours. That’s because these people have figured out how to stop watering the weeds. 

They spend their time and energy on the things that matter.

I recently watched The Art of Stopping Time by Pedram Shojai. It was a short video packed with a ton of wisdom. During the first 10-15 minutes of the video, Shojai relates our lives to a garden. In this analogy, he talks about the importance of identifying which five plants we really want in our garden and which weeds we keep watering.

This concept of the life garden (along with many, many other insightful concepts) is included on his website, podcast, and book: The Urban Monk.

One of the benefits of teaching Introduction to Psychology is that I get to touch on many interesting topics. There are many ways to address the ideas of consciousness and attention. Keeping in mind that one of my goals as an educator is to provide my students with things they can apply to daily life, I asked them to consciously consider how they spend their time and energy.

Many of my students are still trying to figure out how to balance the new freedom of college with the concept of deadlines. They struggle to understand why they can’t really multitask even though they think they should be able to. Some of them don’t know where their time goes each day. Now that I write it out, that sounds a lot like many adults I know, except for the “new freedom” part.

Anyway, as usual, I was impressed with their responses. They could clearly articulate what was important in their lives. They talked openly about the unnecessary things they continued to spend time and energy on. Honestly, my students gave most of the same answers that I would have given.

The most insightful part was our discussion about what to do about this new self-discovery. It’s one thing to acknowledge what is important and admit that you are not as focused on those things as you would like to be. It is an entirely different thing to be able to articulate and execute a plan to close the gap.

As you look over their list, think about your own life garden.

Top 10 Plants – Important to Us

  1. Family
  2. School
  3. Friends
  4. Work
  5. Spiritual
  6. Sports/Exercise
  7. Self-care
  8. Happiness
  9. Health
  10. Responsibilities

Top 10 Weeds – Waste of Time/Energy

  1. Social Media
  2. Phone
  3. Stress/Anxiety/Overthinking
  4. TV/Movies
  5. Procrastination
  6. Shopping
  7. Sugar
  8. Social Activities
  9. Multitasking
  10. Saying “yes” to Everything

So, what’s the solution?

The first step is self-reflection. We need to reflect on what is truly important. Whatever they are, it’s your life, they’re your priorities. Maybe they aren’t the same as someone else’s. That’s fine. After all, you are the one who will answer for your life choices.

Next, we have to take an honest look at our lives and see where our time and energy are going. This doesn’t have to be a minute-by-minute accounting ledger. It can be as easy as looking back over the day to see what you actually spent time doing or thinking about.

Then, we need to assess whether or not our time and energy are going toward the things that we identified as priorities. This is probably the easiest part of the entire process. I said it was important, and either I did it or I didn’t.

Now, here comes the hard part. This is where we figure out how to stop watering the weeds and start focusing on what’s important. For some people, it will be as easy as deleting some apps on their phones. For others, it might mean scheduling time for the things that are important…and actually sticking to it.

Here are a couple of self-reflection questions that have helped me.

  • Based on Shojai’s analogy, which five plants do you want in your garden? How much time and energy do those five plants need?
  • What weeds do you continue to water?
  • Why do you continue to water each of these weeds? What needs do they fulfill? Do they provide you with companionship, belonging, safety, or love? Or do they simply serve as a distraction from the hard work of life?
  • Can you think of an easy way to hold yourself accountable?
  • Do you journal? Maybe a daily journal practice will help keep account of your time and energy.
  • Could these priorities be written as goals?
  • Do you keep track of progress toward your goals?
  • How can saying yes to one thing mean saying no to other things?
  • How does all of this relate to procrastination and prioritization?

If you are concerned about the time you spend on social media or your phone, try downloading an app to help monitor your usage. Two apps that I know of are Moment and BreakFree. Who knows, getting a handle on this one area may help control the growth of the other weeds like stress, procrastination, and multitasking.

If you are interested in learning more about how to stop time, click on the link to register for access to the free video by Pedram Shojai: http://urltag.net/BqnhV