When It Rains It Pours: How to Manage the Eye of the Storm

Saturday morning I woke up to…a lot of rain, as I did more days than not in the last week.

If you live in the Nashville area, chances are you’re a little water-logged too.  

I’m all for a couple of cozy, rainy days.  In fact, those melancholic, if not romantic, parts of me love a good excuse to hole up, drink loads of coffee, and read and write to my heart's content.  

Aaaand after a non-stop week of it, I’m officially done.  No mas.  Vitamin D por favor.

My house has tons of big windows.  This past Saturday morning, I got lost just staring out at bucket after bucket of rain, dumping against a foggy, silver day.  It reminded me of the big 2010 flood.  

I remember so clearly how helpless I felt during that flood.  People were losing everything: their houses, cars, and sentimental belongings, while I just sat hearing about it all on the news.  

Do you ever feel so helpless amidst the flood of your own emotions?  Do the water levels of your own powerlessness feel so high, you just want to hide behind the covers and completely opt out?

I have felt this way more times than I can count.  The waves of depression and anxiety were so crushing, every exit door to safety I knew of in my head seemed entirely too far away.  My ability to cope was non-existent and I clung to the few safe people around me because I knew I didn’t have the where-with-all to weather the storm alone.  

Let’s face it; there are those times in life that the pain of circumstance is more than we can bear.  We can’t self-help or positive-self talk our way out of it.  The gravitational pull of that pain is the only thing that seems true.  

In light of this, I want to share with you three pillars of truth that have kept me afloat.  

1) Reach out

This may seem ridiculously simple, yet I’m convinced most of us don’t do simple very well.  We love to over-complicate things.  My tendency in the eye of an emotional storm is to isolate.  I don’t want anyone seeing me weak, ugly crying, or God forbid, without a plan.  So, I retreat.  

What I’ve wised up to throughout the years is that any act of courage REQUIRES vulnerability and this vulnerability takes bags of strength.  What used to seem weak about this now seems powerful and expansive.  To reach out when you’re all out of answers and the inner critic rages inside is one hell of an act of courage.  

Who are your people?  Have two or three people you trust and start this buoyant conversation with them now or when you’re not in crisis.  Let them know that you consider them as safe and want to be able to reach out when you’re in need and vice-versa.  Pre-empting this brand of connection and conversation is everything.  

2) Life’s work

Reb, a brilliant therapist friend of mine, likes to say, “Don’t feel ashamed if you keep stumbling over the same problems.  Consider yourself lucky!  You’ve found your life’s work.  Many people spend their life wandering around never quite sure what it is they should be doing.” 

What is the emotion that tends to feel the most overwhelming?  What is the lie that feels so heavy and relentless, you can’t seem to catch a break?  

Is it depression? Anxiety or worry?  Insecurity and self-doubt?  Good news, this is the life’s work you must show up to do on a daily basis.  What is it trying to tell you?  My depression would always say, “You simply don’t have what it takes.  You’ll never get there.”  

Now I like to say back, “Where? I’m right where I need to be.”  It’s taken me quite some time to build these muscles, and they still get sore from time to time, but I know this is part of my life’s work and the emotional fitness I must pursue.  

Listen to voices amidst the unruly storms.  They will be the roadmap for the internal healing journey that needs to take place. 

3) This too

Finally, know this: no emotion is final.  Just as storm clouds pass and the sun eventually makes her long-anticipated appearance, those feelings of hopelessness and powerless will too.  

When words aren’t enough, and it seems absolutely nothing brings relief, take heart.  It will inevitably pass.  Sometimes the only thing we can do is watch the storm unfold, observe its strength, and touch its darkness.  Don’t make up stories, or fake news about your emotions.  Tip your hat and let them pass.  I promise, they will.  

You’ve been brought too far to simply be left here.  Love is far too clever for that, my Dear… 

Love & Gratitude,
Katie
xoxo

Humble Up: 3 Surprising Reminders about Humility

When I flash the word “humility” in your face, what do you conjure up in that glorious mind of yours?  

Don’t overthink it, just go there.  What’s the picture that pops up?

Is it Mother Teresa in the slums of India?  Is it that sweet, self-deprecating friend who constantly defers to your clever ideas?  Is it your mother?  Is it the classic portrayal of Jesus?  

What do you see?  

My hunch is, your first thought is NOT power or confidence.  I could be wrong, but if you’re anything like me, here is where you’ve typically gone with this seemingly soft virtue called humility.   

I used to immediately envision a lowly, bowing posture; someone trying to be small or unnoticed.  If confidence and pride are the backbone of this body of virtue, then humility is surely the squishy, fleshy, underbelly that isn’t often seen. It’s always covered up.  

I was lucky enough to tag along with my husband to the Grammys in New York City.  It was a week-long, epic celebration of music, er, really the characters that bring the music to life.  As a passionate observer of people and a lover of music, it really is a feast of a week for me.  I got to peer into the glamorous, albeit tinted, windows of these talented and tenacious people doing what they do best— perform.

The ones I’m naturally drawn to, or fascinated by, are the ones who incidentally don’t draw much attention to themselves.  They are the ones who, in my slim estimation, long to make the music about something bigger than themselves and work tirelessly to do so with excellence.  

Yet, they are far from doormats.  They have had to believe in themselves and their talent so deeply, even when there was no outside evidence to back them up.  Their persistence to believe the truth about who they are and the value they offer the world informed every thought, feeling, and action, despite a slippery temptation to hide out in self-doubt.  

Alicia Keys comes to mind, as does Chris Stapleton and Kevin Moore (Keb Mo).  I know there are more, these are just a few I’ve observed over time, especially this last week.

In fact, celebrities aside, I believe the most effective leaders are truly humble.  Why?  Because effective leaders are secure enough in their identity to shut up and listen well to others.  They don’t feel the need to constantly tighten the reigns of control.

Here are a couple of simple definitions I love about this thing called Humility:

C.S. Lewis says, 

“True humility isn’t thinking less of yourself, it’s thinking of yourself less.”

Another C.S., that is, Charles Spurgeon, simply puts it, 

“Humility is to make a right estimate of oneself.”

I hear far less shrinking and loads more honesty in these definitions. I hear truth—security.

What if humility is the fundamental building block of greatness?  What if we could count on its staying power in a way that would allow for more of what we truly desire for ourselves and our loved ones?  What if embracing humility could connect you back to your truest, most loving self so that you could love others more fully, more deeply?

As you chew on this idea of humility, take these three reminders with you:

• Humility is NOT playing small.  

This may be the biggest misconception we have in terms of humility.  In fact, we confuse the idea of “false humility” with actual humility.  You know the stuff.  It shows up in self-deprecating comments, constantly deferring to others because “They’re so much smarter or better than me” or “Oh, don’t mind me, I’m just fine staying back.  You deserve to go have fun.” 

If humility is being exactly who we were made to be then false humility is downplaying, or degrading the value of who we are.  In that sense, false humility is really just the same as pride, but all dressed up in her Sunday best.  Both are forms of self-absorption and indulgence.   

• Humility affects great change.

Humble people aren’t dependent on bravado.  They don’t need the hype, the show, and the ego.  Perhaps they did at some point, yet part of our growth curve involves being knocked on our ass at some point.  We like to call these “humbling moments.”  When we lean into these moments, muscles build, perspectives shift, and an interior wisdom sets in that makes us more malleable and effective than we were before (if we allow).

True greatness emerges when that mask of ego comes off, and we begin using our unique voice and gifts to meet the world's aching need.  It happens when we finally get out of our own way.

I love St. Catherine of Siena’s charge, 

“Be who you were meant to be and you will set the world on fire.” 

• Humility takes courage.

It takes loads of courage to show up, use your voice, share your truth, and say “yes” to your calling, however big or small it feels to you.  It is far easier to play small and sit on the sidelines as a spectator.  We get so used to wearing the mask of personality in order to keep us safe and fit in, yet when we rely on it too heavily, we mix up our true identity, our essence, with parts of our personality that are overgrown, or false.

You were born as a pure, loving, curious being.  The world taught you fear, and for all intents and purposes, that fear kept you safe.  However, today, you don’t need it in the same way anymore. Let’s move deeper into the current of courage.  Let’s get knocked around a bit.  I can’t promise you it's sterile and certain, yet I’m convinced it’s the path of true calling—identity.  The humble path is truly a radical one.  So, let’s make some waves, my Dear.

Love & Gratitude,

Katie

xoxo

Let Your Body Talk

What if there was an untapped intelligence source you had an all-access pass to and it could give you accurate answers to questions you’ve been seeking for quite some time?

What if you could give that overworked, overdeveloped prefrontal cortex a rest.  You know, that part of your brain that is responsible, highly analytical, and very adult?  She makes to-do lists, gets you to appointments on time, edits what you say and write, and generally keeps you zipped up nicely in order to make a good impression.  

And my oh my, is she exhausted!?!

I believe wholeheartedly, you most certainly can give her a well-deserved break.  

So stop whatever highly important thing you’re doing right now and start by giving yourself a hug.  Let your body know you’re listening and curious about what she has to say.  I’m dead serious.

Backstory:

In 2016, I set out on a crucial journey to reconnect with my body.  Sounds weird, right?  Perhaps; however, for me, it was necessary.  

Throughout my battle with an eating disorder back in high school and ongoing depression throughout my twenties and beyond, my recovery was largely cognitive (aside from the basic requirement of maintaining a healthy weight). 

There were also traumatic experiences along the way that made some deep and painful imprints, emotionally and physically.  I don’t think I even realized this then.

Now, when I say cognitive, I mean relying heavily on my thinking mind (prefrontal cortex central) and how to mentally process defeating thought patterns and behaviors in order to replace them with healthy ones. For example, therapy modalities such as Cognitive Behavioral Therapy (CBT) and partnering psychotropic medications, or antidepressants.  

These were both helpful beyond belief and supported my healing in ways I’m eternally grateful for. 

2016 came along, and I began experiencing all kinds of physical pain and tension, manifesting in my upper back, throat, and jaw area.  It got so bad, I experienced difficulty singing and even carrying out conversation due to a feeling of extreme tightness.   

This wasn’t going to fly as I was ramping up to start writing for a new music project.  Discouraged and in pain, I put it on hold in order to find some answers I later learned were trapped inside my body.  

It was a catch 22 in that I thought I’d found my voice, yet at the time, wasn’t able to use it. 

I set out on a mission to crack this cryptic code within my body.  After all, emotionally I felt stronger than I ever had, yet the pain I was experiencing set me back day after day into a downward spiral of discouragement.  This mission would forever change the way I lived and worked.

I started knocking on every door.  Over the course of a year, I did brainspotting,  vocal training,  yoga,  body work, acupuncture, kinesiology, and tons of meditation, all of which were extremely helpful.

Curiously, though I knew this pain affected my voice, I knew this was not a “talking matter.” Hell, I had talked in circles trying to process this thing out, and apparently, my body would not let up.

From all of the incredibly patient and wise practitioners I worked with (whom I’ll thank here in just a moment), I learned that the body is one of three intelligence centers we have.  The mind, heart, and body are all crucial in processing life around us, yet again, western psychology focuses mainly on the brain.  

Has your body ever tried to warn you of potential sickness?  Energy levels flag, soreness peaks, and all you want to do is crawl into bed with some hot tea and binge on Netflix?  It’s trying to tell you to slow down, ramp up the vitamin C, because if you don’t, you might end up with the flu.  Your body talks.

This is the first of a new blog series centering on this glorious mind-body connection and wisdom.  I wanted to kick it off by telling you a bit of my story and dangling some of these alternative practices in your world as you may be in the market for some new ways of integrating. 

Brainspotting is a brain-based therapy that jumpstarts the healing process by moving trapped trauma out of your brain and body.  It was so powerful in my healing that I became trained in order to offer it in my practice.  This was the first step for me.  (For more info on brainspotting, check out an earlier post I wrote.) 

Not that I remotely have a green thumb, but I’m well aware that the first thing to come up when you plant flowers is dirt.  Metaphorically, this was spot on in my experience.  As I began listening to, and planting seeds of physical connection and nurturance through brainspotting, body work, yoga, and meditation, you better believe years of emotional dirt— or pain started to come up. 

Yet, instead of resisting or fixing the physical symptoms of pain as I’d done for months now, I leaned into its message with the help and support of this healing community.

What I learned from a wise chiropractor trained in eastern medicine is that my body had so many answers to help me along the way.  Yet, by relying primarily on cognitive therapy and medication at points along the way, I had shut out this body intelligence.  

Hear me out friend, I am a huge believer in talk therapy as well as psychotropic medication such as antidepressants.  Yet, we must not ignore the invaluable intelligence source we have in our bodies. It all works together.  Working with the pain instead of against it allows all that dirt to finally come up and out, so we can fully process it.  

We must befriend this brilliant body of ours and learn how to feel safe inside its skin.  

In The Body Keeps the Score, Bissel Van der Kolk shares:

“Neuroscience research shows that the only way we can change the way we feel is by becoming aware of our inner experience and learning to befriend what is going on inside our selves.”

Fast forward to today.  I have spent the last year reconnecting with my body’s intelligence and healing capacity with the support of wise practitioners.  Decades of depression and toxicity trapped inside my body needed to get out.  Even though I’d done so much of my own work, I learned I was still fairly detached from my body.    

I’m beyond grateful for people like Dr. David Grand, who invented brainspotting and was gracious enough to work with me last spring in his NYC practice.  Laura Donohue, my vocal coach for the past ten years, you safely held space for my countless emotional breakdowns in your studio because I couldn’t sing a simple note without streaming tears and inexplicable pain.  Dr. Suman Chaudhuri, chiropractor and alternative medicine Guru, thank you for connecting the dots and reassuring me I wasn’t crazy, I just had residual emotional pain and trauma that was looking for an exit.  Also, to my favorite English healer, Linda Penney (whom I affectionately call Money Penny), thank you for your pristine intuitive work and for helping me uncover the truth in my body through kinesiology and realignment on your table in Marina Del Rey, CA.  Our time together was truly life-changing.

There have been so many others, yet I won’t drone on like some lame awards speech.  I wanted you to know it takes a village.  It takes asking a lot of questions and reaching out.  It has forever changed the way I approach my work as a therapist, so as to offer more experiential, brain-based therapies.  I’m passionate about supporting you on the journey of total connection, mind-body-spirit.  

Transformation and healing is where we’re headed.  I do hope you’ll continue to join me on this next exciting leg of the journey.  Today especially, if you have any questions regarding this new conversation, I hope you will reach out.  It can feel overwhelming, believe me…I fully understand this.  

It’s worth every wobbly step.  

Love & Gratitude,

Katie

Get Out of Your Own Way by Setting Intentions

Question: Do you ever get frustrated because you’ve got a desired outcome in mind and can’t for the life of you make progress towards it?  

If your answer is a resounding “Yes!”  you are not alone, my Dear.

I struggle with this scenario far too often, so much so that it lands me in a cycle of self-doubt, discouragement, and often…shame.  

“If I were better or more disciplined, this wouldn’t be an issue.  If I were more like (insert the name of one of my rockstar friends currently crushing it) I’d be just fine.

Oh, man. Well, perhaps.  

But if that were the case and we were someone different, we may risk the biggest catastrophe of them all— If you were just like everyone else out there “crushing it,” you’d be living their dream, not your own.

I’m in the throes of prepping for a workshop called “Enneagram in Action” this Friday.  

While I’ve been a part of workshops and conferences leading up to this, I’ve never actually created my own, with fresh content, and registration promo, and all the itty bitty details that make an event like this roll out smoothly.  

Needless to say, I’ve been humbled as I’ve had to put other parts of my life on hold, parts I’m not used to missing…you know, like free time and Netflix (The CROWN though…!!!)

I digress.

Here’s what I’m learning and what I want to support you into as you embark on those burning dreams and desires brightly flickering in these young days and weeks of 2018.

In order to experience your desired outcome, a laser sharp focus must pave the way.  If this sounds obvious, stay with me.  

By the Grace of God Almighty and some act of Congress, I’ve managed to get to this point feeling highly ADD while pursuing a whole lot of strewn out interests.  I’ve always managed to have about ten pots stirring.  Quite honestly, I’ve been proud of it.  

Guess what? Year after year I end up in the same place, in that cycle we talked about earlier.  It’s not necessarily a bad place, just one that is a pale shade of the florid landscape I long for.  This is not me beating up on myself, this is me being entirely too scattered.    

My husband often (lovingly) calls me “a walking contradiction.”  He remarks, “You’ve got all these great ideas and beliefs in your head and somehow manage to fill your time up with, hmm, I’m not quite sure?”  I laugh out loud.

If you’ve ever felt like a walking contradiction, I’ve got some good news: setting intentions and applying a bit more focus might just change up your game, and at least, get you out of your own way.

As my motivational crush, Tony Robbins says, “Where energy flows, focus goes.”  

So if you and I are expending a certain amount of energy split four ways into different projects, guess what? The level of focus applied to each one will be pretty tepid, if not weak.  

Let’s do it differently:

1) Step back and decide which project or desire burns the brightest. What would most benefit you and those around you NOW?

2) Once you’ve identified that, it’s time to let the pressure and energy up from the other, less pressing ones, and move into some concentrated focus on just the one.

3) What are your intentions for this dream or desire?  

What do you want to create and why?  Setting intentions every day in a specific direction is clutch because it starts the flow of energy and focus into powerful motion.  Stop to set an intention as often as you need or whenever you feel yourself feeding distraction. ( i.e. “Today, I am building out the bones of my book proposal.  Write it down or speak it out loud. )

4) Visualize your desired outcome, often.  

Professional athletes do this; performers do it too.  Visualization is powerful because your brain doesn’t know the difference between these mental scenarios and reality.  As a result, brain pathways are created in favor of your desired outcome, making it more likely to recreate in real life.  Mic drop.  I know….

I really want to hear how all this sits with you.  What do you long to achieve?  Does letting go of other projects or goals in order to do so feel irresponsible?  Or weak?  I get it. 

I promise though; there will be time for other desires to take shape and the momentum you create as you arrive at your first desired outcome will likely carry you into a favorable pace for the next one on your list.  

As always, I’m here if you need a little extra nudge.  Bringing a guide on board - creating a team - is just another way of building out even more intention and focus.  

This stuff lights me up…you know where to find me.  :)

Love & Gratitude,

Katie

xoxo

Four Crucial Questions for A Beautiful New Year

One of my favorite pockets of time throughout the entire year is upon us; the week between Christmas and New Years.  I try my damnedest to carve out some “deep work” time as I call it, in order to clear the space, reconnect to presence after all the going and indulging, and map out a vision for the coming new year.  My inner dreamer gets to dance around boldly and color outside the lines a bit.  If I’m lucky, I try to take a whole morning or afternoon to do so.

Today, as you let the turkey and toffee settle, perhaps still surrounded by family in from out of town or friends who stopped by to say hello, I want to leave you with some food for thought as we head into these final days of 2017.

I’m struck by the power of habit or ritual as a pre-emptive tool to greet each new day with, as opposed to drastic measures and knee-jerk reactions.  Over time, good habits create this soft light in our lives that accentuate our potential and undergirds our desires with balance as opposed to extremes. 

I know, it’s so tempting to let it all hang out the last several weeks of the year only to justify it January 1 with a brazen New Year’s Resolution that, in my experience, lasts about two weeks if I’m lucky. 

With each passing year, as I show up for myself and my community, I’m learning something invaluable: extreme, reactionary quick fixes are often just detours. Connection is always king.

If you have battled discouragement in the past because your desire for self-improvement took a sharp turn south when the diet and exercise plan you spent a fortune on went bust four days in, this is for you. 

If you rock resolutions, more power to you and I’d love to shake your hand.  In my experience, they always end like a hot and heavy, short-lived relationship.  I like to call them “whoosh” relationships: they promise the sun, moon, and stars, and then Bam! Like a cotton candy sugar rush, they crash and burn when the lights go up and the curtain falls.  It’s like the jerk of whip-lash—the “whoosh” of a cold whip of wind.  

Interestingly enough, I think humans find extremes far easier than balance.  We like to react out of fear instead of responding out of desire.  Marketing moguls exploit this behavior big time, and anyway you slice it, they’re clever.  They know that people go off the rails a bit over the holidays and wake up January 1 with a foggy head and a few extra pounds.  Swooping in, they save the day with their slashed gym membership prices and 30-day cleanse program promising a new you in just one month.

We’ve been hooked.  When those dollars are spent and the motivation trails off the next afternoon, we go looking for another option, or some leftover peppermint bark, whichever comes quicker.  

The shame cycle’s begun again.  

Perhaps I’m cynical, or perhaps I’ve had LOTS of practice reacting out of fear and manipulation rather than choosing what will truly satisfy me from a place of mindfulness and connection.

*If you jump on my website, you’ll see a logo and the story behind it on the home page.*  My approach to therapy and coaching is built on relationship, as I believe that when we begin to soften and mend our inner dialog and heal our relationship with self, external pieces of life follow suit and eventually thrive as well.  It’s not magic, it’s a journey and one I’m very much still on.

Today, I want to invite you into deeper connection with you by asking four questions that will lay some groundwork for the edits, goals, and habits you want to see take root in your life in 2018.  These are adapted from one of my favorite podcasts “The Accidental Creative” —so good I had to share!  Being mindful of desires, feelings, and curiosities will take us much further than stringent rules and regimens we place on ourselves.  Without the “why” the “how” is obsolete.

I hope you’ll join me and carve out some well-deserved time to journal around the picture you’d like to build for the coming year.  Come back to it over and over again.  Realign with its truth or tweak it if you need to deviate from the course.  The possibilities are endless.

Here we go:

• What do you want to feel more of in 2018? (e.g., energized, awake, confident, accepted)

• Where do you want to go in 2018?  (This can be figurative or literal. e.g., I want to explore a new city, yoga class, or I want to go from full-time to part-time at work so I can spend more time writing)

• What do you want to learn in 2018? (e.g., I want to learn to play drums or I want to learn to meditate)

• What do you want to change in 2018? (Reminder: this is desire driven, NOT fear driven!  Approach this from a place of “I’m enough” rather than insecurity.  e.g., I’d like to build in more margin for rest and play into my life.)

I can’t wait to hear your feedback on this exercise! When we give voice to this stuff, it crystalizes in our bones a bit more.  Let’s ease into 2018, listening, noticing, and responding to its inviting call to action.  If you’d like some extra light for the journey ahead, please don’t hesitate to reach out.

Happy New Year!

Love & Gratitude,

Katie

xoxo