Tactics for Belief

Authenticity is the daily practice of letting go of who we think we’re supposed to be and embracing who we are. -Brené Brown

It seems I’m not the only one around who battles self-doubt and perfectionism. Your response and feedback to my last blog post were proof of that. Thank you for taking the time to thoughtfully engage with your own stories of struggle in this area. It’s that kind of vulnerability and transparency that brings life and light into those dingy dark rooms of self-doubt with a resounding me too.

As often happens when we touch sensitive yet powerful nerves of truth, it seems the universe aligns to keep that flow moving. It’s like getting a new car (or new to you) and all of a sudden, you start noticing just how many of the same model and color cars are out on the road. Our awareness is tweaked and, in my case, there appears a million white Toyota Priuses in Nashville traffic. With such great feedback and a continuous reverberation of this self-doubt/perfectionism trap, I thought we could tease out some practical application; Lord knows I need it.

I went on a long hike yesterday around Radnor Lake, my beloved local nature scape and sanctuary of sanity. One of my favorite things to do if and when I have a chunk of free time during the week is to get out in nature and listen to smart people talk about the strong convictions they hold. This, of course, happens in the form of an audiobook or podcast. Monday, I had this glorious opportunity for the first time in a while…and I jumped on it. Headphones in, a sunny if not toasty first day of summer to venture into, and a little over an hour to kill. Heaven.

I got about twenty minutes into the talk and realized it was not only for me to store away in the “Cling To” file, but it might also be extremely helpful for you, especially on the heels of looking hard and square into the face of self-doubt and insecurity last week.

Moment of truth: did anyone chip away at a personal creed? Don’t worry; I’m not homework- shaming you. But I still believe it is a simple and self-loving thing to tackle. If you think that might be helpful, take a swing at it. If you need help, you know where to find me.

I spent about fifteen minutes the other day on mine. What attributes do I embody? What are my gifts? What am I deeply convinced of? Who am I? Who am I NOT? And on and on…Again, personal creeds are meant to be reminders of our worth, identity, and desires so we don’t fall in the trap of comparison with others, insecurity, and then go numb out somewhere.

What I was so blown away by in this message was how we grow in the conviction of these beliefs. A personal creed is great and all, yet if we look at it once and let it collect dust in the bottom drawer of our bedside table, we have sorely missed the point. It’s kind of like getting

hitched—saying those binding, life-altering vows and then going verbally dark the rest of the marriage. Not a good look. Here are my takeaways, and three crucial applications to help us lock into our creed or deeply held beliefs.

1. Feed the creed.

It may sound like first class cheese, but it spilled out like buttah. Just like we water a plant and lovingly nurture a child or pet, we absolutely must feed those unique, life-giving, truths that remind us of who we are and what we purpose. Quite simply, the best way to do this is to read and re-read it daily, or as often as you need. That laser focus fuels the flame of belief so much so that it burns away the fear of self-doubt. If that feels weird or woo woo, GOOD! We don’t change unless something changes; change feels weird!

2. Don’t stop moving.

By this I don’t mean never rest. Quite the contrary; rest in the propelling reminder of who you are. When I get stuck and fall prey to comparison with others or perfectionistic tendencies, it is paralyzing and I can’t move forward. Thankfully I have wised up to my confusing yet clever enemy and am able to poke all sorts of holes in those messages. Many times this looks like holding up a gentle, more accurate mirror than mine in the form of a trusted friend or loved one. I must admit, though, after years of practice, those slithering lies are tempting, like a toxic old lover.

A moving target is much harder to hit than one that is stationary.

I may or may not have killed a deer in a past life on a hunting trip in high school. (Full disclosure: I am from Alabama and we did eat venison for dinner that night.) I know, haters gonna hate. However, for illustration purposes, I will say, it was fairly easy because I was totally set up for success. The poor guy was in a field, totally still, and I was up in a tree stand taking a break from gin rummy or something. Cake. I can assure you had there been sudden movement involved, we would have had chicken for dinner. Without belaboring the point and completely offending you, I’ll land this plane: No matter how loud those oppressive voices that long to derail our identity, we must dodge the bullet and keep moving forward toward our freedom.

3. Anticipate the struggle.

It will come, time and time again. We can’t be surprised when it does. Feeding hope with a congruent dose of brutal honesty is essential all along the way. We can’t Pollyanna our way through and be blindsided by a random covert attack those old skeletons pony up. Knowing the the sound of alien voices that sneak up and rattle off in our self-talk is key as we keep moving in the direction of our truth.

For those of you I didn’t lose to Saving Private Ryan, keep the feedback coming! This conversation and community is building in volume and numbers, thanks to you. For this I am beyond grateful.

For more on this topic read the previous post here.

How to Avoid the Perfectionism Trap

Perfectionism is the voice of the oppressor, the enemy of the people. It will keep you cramped and insane your whole life.

-Anne Lamott

Recovery

Raise your hand if you’ve ever struggled with perfectionism. Though I can’t see you right now as you read this, I have a hunch most of you have your hands up, either literally or figuratively in your heart where no one else can see and wonder if there are bigger problems than perfectionism at stake. Oh, I’ve got your number, I’m a recovering perfectionist.

Scared

Perfection is so illusive, yet so tempting, especially for all you creative, high-achievers out there. It is a vain and futile attempt to attain the unattainable and virtually impossible. Perfectionism is an overt, egoic striving to fill a covert, bleeding insecurity. If we’re really honest here, perfection is scared man’s game.

Drug

I write these words with emboldened authority only because I have had a lifelong, crippling experience with perfectionism. I don’t know the magic potion I sipped on so early in life to fuel the flame, but boy was it potent. I’ve been incredibly judgy and hard on myself from day one. As a complex and sensitive kid (read: dramatic), being understood and well-received always took precedence. Acceptance, identity, and value were—and continue to be— my drug. The temptation is always: “I’m doing pretty good, but just imagine what I could achieve!” This kind of thinking has kept me double bound in the fetal position of literal and figurative dark corners in life many times. I love Anne Lamott’s quote here:

“Perfectionism is the voice of the oppressor, the enemy of the people. It will keep you cramped and insane your whole life.”.

Creatives

Bingo. And for creatives, this phenomenon is mass genocide. I believe this is because ideas and concepts are birthed in our thinking mind, which can be an absolutely lovely place to be. We have an brilliant idea for a lyric, a new work flow, a painting, a proposal, and we run with it, executing it immediately and seamlessly, right? Bam…so easy.

Saucy

Wrong. My experience as a writer and working with other creatives is this: that brilliant little idea gets locked up in the thinking mind, stewing and marinating in all kinds of saucy possibility and grandeur, so much so that it never even sees the light of day. Our minds are meant to be the sacred birthplace of ideas. Our minds were not meant to indefinitely house them, ultimately squeezing the life and breath out with toxic and quenching fumes of perfectionism. Oftentimes, we feel so worthless and defeated we either want to numb out with a drug of choice (drugs, booze, sex, shopping, busyness, work, what have you) or we abandon our creative calling all together. This is around the time therapy sounds like a promising option.

David Foster Wallace said it this way,“Perfectionism is very dangerous. Because of course if your fidelity to perfectionism is too high, you never do anything.”.

Big

Well, I want to do great things. I want to show up in relationships and love fully. I want to write my truth, even if it doesn’t rhyme or fit or sound pretty. I want to live into all I am made to be, dreaming big and doing even bigger. I want to be perfectly imperfect; flawed yet beautifully human and uniquely me. I suspect you do as well…

Conundrum

In order to do this, we must let go of the death grip we have on self-doubt. You know that conundrum of shame that says you simply aren’t enough and don’t make the cut? Press the pause button for a second. What is your standard and where does it come from? Again, this insidious little gremlin sneaks in when we forget who were are. For this reason, identity and purpose MUST be deeply instilled into our beings on a cellular level. My perceived reality of me must match up to my deeply believed reality of me.

Personal Creed

I hope you’re wondering about the How? If so, here is a first step: a personal creed. Many world religious traditions thoughtfully construct creeds over time as a firm reminder and proclamation and of their dialed in beliefs and purpose. At my church, we say the Nicene Creed each week. I never understood the beauty and power of this until grappling with my own faulty beliefs about myself that needed mending and constant reminding. We all need reminders, people. Otherwise, we fall prey to self-doubt and perfectionism.

Mirror

What is your personal creed? Over the next week, I encourage you to spend some time journaling about your beliefs, perceived purpose, strengths, desires, and dreams. It doesn’t have to be long or poetic or clever. This is a powerful, life-giving assignment, and one I love helping others tweak to accurately mirror their truth. With this in mind, I’d love to hear what you come up with…

In light of all this, here’s your call to action this week.  Don’t be stymied by sterile lies of perfectionism. Stay in your lane and move to the glorious beat of your own wacky drum. I’m convinced you’ll have some exhilarating stories to tell on the other side.

Love & Gratitude,

Katie

xoxo

Daring to Dream in 3 Steps

If you are what you should be, you will set the whole world on fire.

– St. Catherine of Sienna

What do dreams, Bradley Cooper, and my last blog post all have in common? No ladies, I did not marry Bradley…keep guessing. Maybe some of you frequently dream about Bradley Cooper, but how would I know? Go on back to my last post and see if you can connect the dots…

Still stumped? Okay, okay…It’s:

JOY. 

Have you seen the movie Joy yet? If not, put this post on hold, change whatever plans you have tonight, and fire up the popcorn. You have a date with Joy! (or Jennifer Lawrence/Bradley Cooper…you choose). It moved me in a way I think movies should move people. I mean, they do in fact share a root word. Perhaps it’d just been awhile since I watched a movie this intrinsically pure and beautiful. Or there’s the fact that I was on the flight home from my unforgettable two-week mission: destination wedding. There I was flying high, feeling all the feels, and watching this masterpiece on a glorified iPhone, while shaking and shedding tear after heavy tear, literally moved by such a story of perseverance and overcoming. [Read: I was a total basket case!] I think my new hubs may have been a teeny-tiny bit self-conscious with my hot mess of a situation. I didn’t care. Neither did Southwest, thankfully. It wrecked me in the best possible way.

If you aren’t able to watch Joy tonight, don’t worry, spoiler alert thwarted. When it happens, it will be perfect timing. I guess, in my experience, any time I have such a visceral response to art of any kind, I stop and notice what is coming up for me in that moment—and sometimes dare to ask why. Sure, Joy is a truly next level work of art with first class writing and a heavy hitting cast. You don’t get Robert De Niro, Jennifer Lawrence, and Bradley Cooper in the same room for nothing. Barking on the gritty heels of Silver Linings Playbook, they meant business. Still, there was something deeper…something…scary?

I was dumbfounded as I sat watching the credits roll and wondering what on earth just hit me in those friendly skies 36,000 feet somewhere over Little Rock. The reckoning rumbled:

Am I living a life fueled by fear or desire? 

How can I peel back the dusty layers of shame, need for certainty, and learned behavior in order to excavate the well-spring of dreams I once overflowed with? 

If numb with fear due to the jolting upper-cuts life has thrown, how do I recover the bold inner- tapestry of my six year old self? 

Oh she’s in there alright…otherwise, I wouldn’t be a blubbering mess right now!!! If I gave her a voice, what words of encouragement, or enlightenment would she give me? Well, here are the 3 messages I heard…

1. Wake up! 

In the movie Joy, several different subplots are brought to life through many of the characters. Perhaps the saddest and scariest of all for me is Joy’s mother. We come to know her as a vacant and numb aging woman who has taken permanent residence on the sidelines of life, glued to a television set and living vicariously through the melodrama of daytime soap stars. They are her point of reference for life; her Guiding Light if you will. I guarantee there is pain and sorrow in her story along the way, what with a broken marriage and forgotten dreams of her own. She shows us exactly how to fall asleep at the wheel and float into life’s proverbial purgatory while still in the land of the living. Our experience in life will never exclude hardship; however, we all have the same opportunity to reach out, as vulnerable and wobbly as it may feel, in order to graft into a stronger root system of support and connection. I don’t want to drift through life on autopilot only to wake up twenty years down the road, unrecognizable and corpselike. I also don’t want to dance with ghosts of old damage, holding onto unforgiveness and resentment. We must wake up to the glorious invitation to our own voice; our unique callings.

2. Silence the naysayers

Thankfully, after countless discouragements and disappointments, Joy did not follow in her mother’s footsteps. She woke up and heeded that curious little girl inside who loved to make things. Perhaps the most maddening subplot for me in the movie was that of her father and sister, the Naysayers. I don’t think I’ve ever hated Robert De Niro so much in my life! They nearly damned her to the same grey landscape as her mother with their slithering lies of “Who do you think you are?”, “You will never amount to anything”, and “I can’t believe we ever encouraged you to follow your dreams.” Who are the naysayers in your life? What lies have they spoken and do you believe them to be true? We must identify those people in our lives who hold us back with ill intent and toxic messages, spoken or implied. As we begin to align with the powerful truth of our dreams and identities, the naysayers must go, plain and simple.

3. Commit to the work

What I have learned as I observe those who courageously walk in the direction of their dreams and destiny is this: they inevitably fall down, over and over again. More importantly, they always get up, humbly mending those scrapes and bruises, and get back in the game. Just like Joy, many of you are these overcomers. I have had the overwhelming honor to witness your courage throughout the years as you share your journey, stare down the naysayers, and absolutely CRUSH it, despite giant obstacles all along the way. You don’t numb out or stuff the pain. You show up in splendid color to the wondrous and complex journey of your experience, day after grueling day. You teach me to wake up to the dreams of my youth, honor and cling to them for dear life, and commit to the work that will give them wings. I thank you for that.

joy in and of itself can be tricky. It’s not syrupy like happy, not that there is anything wrong with happy. We all want to be happy… let’s be honest! I like this definition of joy:

a : the emotion evoked by well-being, success, or good fortune or by the prospect of possessing what one desires : delight.

The possession, or pursuit of a deep desire almost always involves a struggle, a resistance. Joy reminded me that it’s more than worth it. You are more than worth it. So, for this joy set before us, may we not back down.

Confessions of a Bride: The Joy Hunt

I woke up super early this morning, early for me anyway. It was one of those mornings where the clock read 5:30am the first time I glanced at it and then seemed to chuckle at me as I rolled over to try and fall back asleep. It’s Sunday after all, and I didn’t have anywhere to be for several hours. Determined to sleep a little longer, I closed my eyes and tried to think of nothing while convincing myself I was dozing off again. Nope. Not happening…

5:30am won and I slowly scooted out of bed, surprised by my not too terrible attitude.

Now, if you know me, you probably know I have a wedding coming up, exactly seven days from now (by the time you read this, it will be more like four.) If we’ve ever worked together on a professional level either in therapy or otherwise, you probably know I am a big believer in a relational approach to work, and well, everything! I don’t quite see how trusting relationships of any kind are built without some higher-level awareness of what our personal journeys look like. That being said, I always like to bring honest, if not sometimes unflattering, experiences to the table so they might be helpful learning opportunities for someone else out there. I suppose Brené ruined me with all that talk and research on shame and vulnerability. Permission slip to tastefully self-disclose: granted.

Here is what I’ve learned about the whole wedding planning journey in a laser phrase: don’t do it!! (Ha! Just kidding…I had to.)

Seriously, here we go: protect your joy. What an incredibly joyous occasion and reason for celebration! Yet I have managed to let myself overwhelmingly stress over details I will definitely not remember ten years from now, completely derailing my joy. (Well, besides the fact that my wedding dress alterations were totally botched and I had to start from scratch five days before getting on a plane to tie the knot. Different story. Different day.) Anyways, I pretty much lost it on my sweet, well-meaning wedding planner yesterday and picked a fight with my fiancé over furniture placement post wedding. Really? Despite sleep deprivation and procrastination payback, I needed a healthy dose of perspective or a time-out, whichever came first.

This morning it struck me that I might miss out on the joy of this glorious anticipation if I don’t stay present and grateful for each passing moment. This was both sobering and a relief! Between grinding coffee beans and fumbling through Instagram in the haze of waking up, I caught a glimpse of the most stunning, pillowy fog resting in a valley off in the distance through the back window. I dropped everything to go sit outside and behold this moment. The soft colors of morning began to rise as the symphony of Sunday started it’s warm up. The crisp, chilly air felt clean and waves of leafy green trees stood tall and proud, as if to say, “Finally, she notices what is true and beautiful.”

This present moment is the truest gift we have. You will never be in the exact space reading these words on this same passing day EVER.

I have no way of knowing if the flowers will arrive on time, if our family members all get along and enjoy themselves, if the photographs turn out as beautifully as I hope they do, and if the mascara I bought is as waterproof as it boasts. As far as I know, the groom is still in despite my new appointed position as Mayor of Crazy Town; I found a killer replacement wedding dress on the fly; and there will be tiny, sacred ceremony on a beach in Southern California that will usher in a new appointment of life called marriage.

Life is made up of zillions of moments. As T. S. Eliot so coolly writes, “We must be still, and still moving.” We also must not be afraid to experience our joy fully, without hesitation and cynicism. Let’s find those pockets of joy this week and revel in them, as if to brand them in our beings. If there is a favorite saying I have come to live by and cling to throughout the years, especially these last few months, it is surely this one:

“All shall be well, and all shall be well, and all manner of things shall be well.”

St. Julian of Norwich

Space Between the Notes (The Beatles & Benders)

I have a confession to make. I went on a bender this past weekend…a Beatles Bender. It was excessive and glorious and I highly recommend it.

While 34,000 dedicated runners recovered from the St. Jude’s Rock n’ Roll marathon, I was happily sat on my back deck for the better part of Sunday chugging coffee and devouring the brilliant and arguably most influential sounds of all time.

“Music is the space between the notes.” Claude Debussy

Now, I grew up on a steady diet of Jazz and Bossa Nova with a side of classic country. Stan Getz, Astrud Gilberto, and Antonio Carlos Jobim were household names. Crystal Gale (aka childhood hero tied with Princess Leia, of course) and John Denver got thrown around a lot too. Though sophisticated and cool, my early music education had some holes in it. A late bloomer in most areas, I didn’t begin to appreciate the Beatles until well into my mid-twenties. In fact, I’m not sure one can ever fully appreciate all the layers of genius and nuance their music houses.

Mid-way through the White Album, something struck me: music is absolute chaos if it lacks space. My favorite Beatles tunes, including Hey Jude, Something, Eleanor Rigby, While my Guitar Gently Weeps, All You Need is Love, and Blackbird (to barely scratch the surface), all dance around those beautiful and strategic spaces between the notes, lending melody and lyric that simply transcend. (Well, maybe they had some help from other “transcendental” substances as well; it was in fact the ‘60s…and beyond…) Perhaps this truth applies even more, what with the exquisite improvisational stylings of my native tongue, Jazz.

Can you imagine music without the space?

What about life?

Space between the notes is metaphorical for life, and specifically in our case, therapy as well. Rest, play, blank space, stillness, quiet. Pick your poison; however, we need them all in this life for so many reasons. For the sake of congruence, I will use the word “rest” to further my musical narrative (#nerdalert).

First off, we need rest in order to recharge and refuel our beings for more. Sure, there are seasons when we fire on all cylinders, but we can’t sustain them, nor are we meant to. When we go for long stretches without deep rest, our body chemistry changes and certain hormones spike to unhealthy levels. This can be extremely dangerous; something we don’t want to mess around with. Accidents happen, cognitions are blurred, moods swing, health problems surface, metabolisms stall, depression hits, and we lose touch with reality.

Secondly, we need rest in order to show up in a loving and compassionate way for relationships. When I experience high levels of stress and resulting burnout, I lose compassion for the people I love. It is impossible to authentically love and give from a constantly depleted, run-down state.

Lastly, we need rest in order to take inventory and gain new perspective. If we are always in “go mode” somewhere off in the distance, we miss out on the beauty of the here and now. Eckhart Tolle renders, “When you lose touch with your inner stillness, you lose touch with yourself. When you lose touch with yourself, you lose yourself in the world.” Nailed it.

Have you ever woken up at 3 am, unable to get back to sleep? No matter how tired you are, how many sheep you count, or deep breathing exercises you do, you are wired. Not only that, but insignificant details of the day appear and start damning you to hell. You are now considering a new friend group, fitness regime, psychotropic medication, and the local psych hospital even becomes appealing…like the Four Seasons or something. Exhausted and crazed, you finally manage to doze off with all the cognitive acrobatics you just did. You wake up four hours later wondering what on earth the big fuss was about. You just needed sleep, not a life overhaul.

Rest creates space for new perspective when the treadmill of life and busyness has us running at a grueling pace.

Where are the crevices in your week in which you can carve out time for rest? It doesn’t have to be an entire day or afternoon (though that would be nice!). Setting just an hour or two aside can do wonders and reset you physically, emotionally, and spiritually. Rest is NOT a nasty little four-letter word. Rest is also NOT a sign of weekness. Paradoxical as it may seem, we ultimately get ahead in life by taking the time to slow down. Next time you hear your favorite song playing, pay attention to the space between the notes. Let them catch you off guard. Learn from them You may even hear and appreciate that song in a totally new way.

If music is truly the universal language of mankind, then rest must be what keeps us speaking.

In honor of The Beatles and the late, great Prince, I leave you with this… Watch and weep along…