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Mental Health

Hello, it’s the monthly feature where patrons of the site can ask short questions.

Q1: Thanks to years of reading your blog I finally learned how to call out -isms when they happen! But now I’m stuck at the next hurdle, where people who get called out are so mortified they go into an over-the-top apology loop and keep it up until the apology gets more annoying than the original transgression. Do you have any scripts for when people go way too hard on the apologies after being corrected? (she/her/hers)

A1: INTERRUPT!!!!

I know, we’re taught that interrupting is always rude & wrong, but honestly, it’s so useful at times, like when you ask someone to stop doing something and they take it as an opportunity to process all of their feelings about whatever it is at you. Thanks, Stu, it was so fun to experience your misogyny at work, now, bonus I get to be your personal sexism therapist, translator, and Interpreter of All Women, ooh goody! So glad we had this talk!

Multiply that by infinity for white people who freak out when we are reminded that a) racism exists and b) racism isn’t a bone in our bodies and isn’t about our personal intentions or goodness. Robin DiAngelo coined the term “white fragility” to describe this phenomenon, and says that the “splutterings,” (extreme defensiveness, shouting, crying, disbelieving people about their lived experiences, compulsively shifting the topic to historical events (politicians who remind everyone “I marched with Dr. King!” when asked about racism now) or unsolicited non sequiturs about how cool we are about race stuff serve a purpose that isn’t just the personal shame of getting something wrong or cognitive dissonance at the magnitude of white supremacy and injustice.

“These splutterings ‘work,’ DiAngelo explains, ‘to reinstate white equilibrium as they repel the challenge, return our racial comfort, and maintain our dominance within the racial hierarchy.’ She finds that the social costs for a black person in awakening the sleeping dragon of white fragility often prove so high that many black people don’t risk pointing out discrimination when they see it. And the expectation of “white solidarity”—white people will forbear from correcting each other’s racial missteps, to preserve the peace—makes genuine allyship elusive. White fragility holds racism in place.”

These overshares, even when the person is sincerely upset and ashamed, have a structural, ritual purpose. Ever ended up apologizing to someone who actually owes you an apology, but when you asked them to stop doing whatever it is that hurt you, they get so upset that you feel bad about saying anything in the first place and pressured to comfort them…about the bad thing…they did… to you? Yeah. Like that. But on a grand, national, and global scale.

So where does that leave us?

If you mess something up, and we all mess up sometimes, I think one good practice is to do whatever we can to not dwell on ourselves in that exact moment. Whatever our intentions were, we said something that hurts. Our feelings of shame and worry that we messed up can be real, but they aren’t THE immediate problem. Being corrected isn’t about our personal epiphany or learning to be a better person (that can wait!), it’s about stopping the harmful behavior with minimum fuss and adverse impact, and making a commitment to get it right going forward. Apologize, correct the behavior, and move on. From this piece on accidentally using the wrong pronouns:(bolding mine):

You are talking about someone who goes by “he/him” pronouns. “She is a great student. I’m sorry, I meant to say he is a great student. He’s been reading all of the assignments very thoroughly and it’s been a pleasure to work with him.” You don’t have to make a big deal out of your mistake or draw a lot of attention to it. You mostly need to fix it. You might have a follow up conversation with the person you referred to incorrectly to apologize or see if there’s something else you can do to correct it moving forward besides doing better. Making it a bigger deal in the moment is not necessarily helpful and could be harmful unless that’s what the person who was incorrectly referred to wants. Depending on the situation, you might be worried that people think you aren’t friendly towards transgender people because you made a mistake, but generally it’s good to avoid making the situation about you and your intent. A good way to show you are friendly is to get it right in the future and to act upon some of the other guidances you may find through this website or other resources.

Critique is an investment in the relationship. If someone is taking the risk of telling you you messed up, it doesn’t mean “YOU ARE THE WORST PERSON WHO EVER LIVED, PLEASE DIE NOW” it means “I care about this and I’m trusting you to get it right.” If you feel awful and embarrassed, that’s normal, just, those feelings are for you to take to your journal or a therapist, not to process in real time with the expectation that the person you offended will hang out and help you do it.

Anyway, dear Querent, here’s your shame-spiral interruption script to adapt into your own words as the situation demands.

“Hey _____, let me interrupt for a second. These conversations are awkward for everyone. I appreciate the apology, and as long as you [do the good thing/stop doing the bad thing] from now on, we’re good.” 

Interrupt. Translate their apology into a promise for better action in the future. Keep Awkwarding.

Q2: I recently joined a beer and philosophy meetup. I enjoy the group and the discussion, except for one person. Her comments are often neither brief nor relevant, with her talking as much as everyone else combined and going on tangents that don’t connect to the topic. She seems to be friends with the organizers and while they’re otherwise great, they don’t seem interested in reining her in; is there anything I can do? (she/her/hers)

A2: Since you’re new and she’s a regular, this is tricky. Almost certainly you’re not alone in feeling as you do about this person, but you don’t know who your allies are and if you complain about her to the wrong folks you will come across as the jerk.

One tactic I might try is suggesting that the big group break into smaller groups for discussion, maybe switch/rotate every 10-15 minutes, or chew on a question in small groups and have each group report back to the big group at the end. “Can we break into smaller groups next time? I love hearing from everyone and talking about the work, and with the big discussion circle we sometimes only get through a few people.” 

You can also channel group discussions with aggressive “Yes, And!” action. You don’t have to let her finish every paragraph. Wait for a pause or the end of a sentence and then speak up and throw the discussion ball to someone else in the group. “Interesting point, Alex! Phil, weren’t you talking about how ___________ leads to _________ last week? Do you think this is the same sort of question?”

That way you’re not interrupting to talk over her, you’re including other people in the conversation. Be strategic and choose someone talkative if you do this, the shy quiet people will not catch your ball and it will go right back to her.

Q3: What are your favorite ice breaker/ getting-to-know-you questions? Spouse and I trying to get out and build a bigger community. I’m not great at spontaneous chat with new people and would love a few more conversation starters to add to my bank beyond the not-great “what do you do?” (She/her/hers)

A3: Commander Logic, enthusiastic connector, has been going with “What are you nerdy about?” of late, and having great results with it. She is also great at asking people for recommendations for local things and getting them talking about their neighborhood. “Do you have a favorite bakery or coffee joint?” “If you ever have out of town guests, what’s a place you love to take them?” 

I try to think about both context and subjects that are low stakes but that people have strong opinions about. You’d be surprised at how well “What is your favorite sandwich?” at an event where people are eating, people get very excited about sandwiches.

The “what five objects would someone use to summon you” or “what would create an irresistible You-trap, like, if you walked by this place on the street you’d have to go in and check it out” threads that go around sometimes on social media are pretty good stuff.

I don’t like “Would you rather ____ or _____?” questions or “Let’s generate some debate!” type questions for this stuff, I like questions that get the person to tell me a story about themselves. If you celebrate, what’s the best Halloween costume you ever saw/wore? What was your first ever job? Did you have an imaginary friend when you were a kid? What’s a word that you knew what it meant but never knew how to pronounce? If the universe could give you back one lost item, what would it be? When you were little what did you want to be when you grew up?

Q4: I’m slowly pulling myself out of a Depression Hole where one of the biggest problems has been executive functioning. (Got a therapist, working on the medical side.) My issue is that I have a ton of deep seated shame from a childhood filled with notes sent home for missing homework assignments, getting yelled at for being late, etc. How do I avoid the shame spiral/impostor syndrome around ordinary mistakes? (She/her)

Hi there, friend! When I got diagnosed with ADHD in my early 40s on top of the anxiety & depression, there was a giant period of grieving. What would my life be like if I hadn’t been struggling so long with all the “little things” that add up to so many unfinished “big things” and so much avoidance and disorganization?

You asked how you can avoid the shame spiral/imposter syndrome around ordinary mistakes, and the answer is, you probably can’t avoid/prevent/control your feelings. That’s not a thing we can do, even though it’s a thing that people desperately want to do.

What I think we can try to do (thanks, therapy!) is practice ways of feeling the feelings without letting them sink us. On a certain level, feelings are just information. We can have the feelings, observe the feelings, name the feelings, make a note of the feelings, and make decisions about what, if anything, we want to do about the feelings. We can have compassion for ourselves about them, we can hold space for them, and maybe they don’t have to be the boss of us all the time.

One thing I do is make note of feelings that come up when I’m trying to plan my day or my week. Is a task getting moved day after day without getting finished? What are the feelings about that? It’s not magic, I still struggle with executive function stuff despite medication and therapy, but it does actually help me to know, if I’m avoiding or dreading something, why? And sometimes I’m able to say, hey, Buddy (my internal monologue is addressed as Buddy), it’s obvious that you’re procrastinating about that, so do you actually want to do it or not? What’s going on here? And that’s enough to help me get to the “I will feel better once this is done” place and get that little nugget of momentum and satisfaction from crossing it off the list.

Those narratives built in childhood about how “lazy” I was hurt really bad, and changing the narrative to, I wasn’t lazy, I just had a different brain that made it harder to do certain kinds of things, has been a process. The past affects us, but we can’t undo it, so what do we want to do with today? May your process be healing.

Q5: My friend has a bad habit of complaining to me about stuff that they know stresses me out, pausing mid-rant to say “sorry, I know you don’t like hearing about this stuff” and then continuing right on again. For Reasons I don’t want to shut them down completely, but how can I ask them to A) dial it back and B) stop apologizing when they have no intention of stopping? (she/her/hers)

A5: This is a hard one, because I think at a certain point you are going to have to shut one of these rants down so that the discomfort this person is making you feel is returned to sender. Boundaries have three steps: Deciding where your boundary is, telling the other person where it is, and then enforcing it.

This could mean interrupting one of the rants:

  • “I’ve told you I don’t like hearing about this stuff, so, let’s not do this today, ok?”
  • “We talked about this. Please find a different sounding board for ____.” 
  • “I’m sympathetic, but I’m really not up for this today.”
  • “I need you to check before you go into download mode, and I need the answer to be actually meaningful, so, not today.”
  • “Hashtag gentle reminder, hashtag please vent to someone else about stuff like this and hashtag but please come back when you want to go get ice cream.” 

And it could mean, when the fauxpology comes, holding up your hands and saying, “You always apologize, but you never actually stop doing the thing, so, can we not?” 

And it could mean that the conversation is cut short and things get very awkward and you feel enormous pressure to just give in and let it happen. But it sounds like you’ve been perfectly clear (they know you don’t like this and they do it anyway), so probably this person needs to feel the full “This is what ‘nope’ feels like” effect at least once. I can’t think of a gentle, more subtle “dial it back” way that you didn’t already try.

Whether you put this into practice or not is up to you, I just want to emphasize: It’s not mean to to tell someone ‘no’ inside a friendship.

Q6: What’s something romantic I can do for my husband serving in Afghanistan? I send him random silly stuff and we can chat and Skype and text. I’m not feeling very creative. We’ve been married nearly 20 years. (I am she/her/hers husband is he/him/his)

A6: Have you and he ever written paper letters to one another? There’s something about a tangible object that you can carry with you, something that can be read and re-read, something written quietly and intentionally to the person that has a magic to it. Maybe find a list of questions like these (not necessarily these exact ones, adapt to your purposes) and trade answers on paper over time? Could you read the same book together and have a long-distance book club (or each pick out a favorite book to assign to the other person to read) and talk about it?

Readers, what kinds of things keep you connected in long distance relationships?

Part 2 is coming.

 

 

 

 

Part 1 is here. This is a feature where patrons of the blog have first crack at getting short questions answered, it lets us cover a lot of ground and have interesting discussions. Please consider supporting the site at Patreon or via other channels if you can, I appreciate it greatly.

Onto the questions! In this batch: What happens when your family gets mad you wrote about them, quelching an inconvenient crush, fictional recs for healthy conflict resolution, heading off body criticism around tattoos, habit trackers for ADHD folks, and resources for improving positive body image.

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Hello! It’s time for the monthly ritual where I answer short questions and give priority to the patrons who keep the lights on and the web-hamsters running. We’ve got twelve questions this week, I’ve written up the first batch and will post the rest later in the weekend. Topics: Passive-aggressive coworkers, celebrating a climb out of depression, figuring out fit a new job, settling in in a new town, becoming a therapist to the stars, and becoming better at conflict.

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Dear Captain Awkward,

I ( 27, she/her) have an acquaintance (29, he/him) who is not neurotypical (he told me this). His preferred mode of communication is texting and he frequently tries to have long, involved text conversations with me. I was pretty tolerant of this at first, but it’s gotten a bit wearing. I’ve told him several times that I “am super busy and can’t text a lot”, “am not up for all of the texting”, and “I need space”. His standard response is along the lines of “That’s ok, you’re my friend and I like talking to you” and then to continue on exactly as before.

He also has a pretty intense crush on me and I told him very clearly that I did not feel the same way. According to mutual friends, the crush continues apace 6+ months after that conversation and he’s pretty regularly asking them for updates on me. This guy has a bit of a tendency to disregard realities that he doesn’t like and at this point I’m not sure if he still doesn’t understand the boundaries I’m trying to set (understandable) or if he’s just ignoring them (not ok). How do I extricate myself from this?

Thought I Was Being Loud and Clear

Dear Loud & Clear,

Block him and be done with this tedious mess. 

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Dear Captain Awkward;

Hello! I am 48 years old, pronouns she/her, and having trouble with my parents, specifically, my mother and her hoarding. My mom is trying to give more stuff to me than I can handle, and the lever she pulls to make it more painful is, “but it was your grandmother’s.” if I take everything that falls into this category, my home will be a literal shrine to my grandmother, and that’s spooky.

A year and a half ago, I quit working full-time to take care of my parents. For various health-related reasons, they couldn’t care for themselves anymore. They are due to move into a retirement community in about six weeks. My mom’s hoarding problem has been Bad since the 90s, and worsening since. They can still use normal sanitation (toilets, trash cans), my mom can bathe and groom herself when she wants to, they have clean bathrooms available, my mom can prepare meals and do laundry, as long as I’m there at least three days a week to clear her clutter away from high-traffic areas.

My father’s mother was a nearly perfect person. She was a perfect hostess, wife, mother, friend, volunteer, grandmother, great-aunt. Everyone who knew her loved her. She was always generous with time, effort, money, support. I look a lot like her, and apparently a lot of my mannerisms are similar.

My father’s mother died when I was 23. I went into a spiral of unhealthy behavior for about ten years after that, but managed to pull myself out.

When I was growing up, my mother’s mother died when I was about five, and my father’s mother filled that void for my mom. When my dad’s mom moved into a retirement community, we inherited most of her furniture. When she died, we inherited the rest of it. My mom developed a fascination with antiques and ceramics, and a bad shopping habit. She started volunteering at her church thrift shop (as my grandmother did), and brings home stuff every week, unless I’m there to stop her from doing it.

My husband and I moved into a new house, to take on the responsibility of having my brother (who has autism) move in with us. My mom feels that “part of the deal” is that I will take her furniture and collectibles, most of which were my grandmother’s. This “deal” feels like I’m taking on all the physical and emotional responsibilities that my grandmother did in the past: being the family maternal type who does all the physical and emotional labor, creating the perfect home, etc.

So, now, “but it was your graaaandmother’s” is an argument that’s applied to everything from the armchair upon which she stitched the needlepoint cushions, to warped Tupperware from the 1950s. It’s bad enough that my mom thinks she should save everything (jars, twist ties, junk mail, anything) and re-use it, because my grandmother was always thrifty. My grandmother wasn’t a hoarder. She used the same wrapping paper for Christmas every year, she had a “waste not, want not” mentality, but that was an exception to a general rule.

I’m already getting therapy for my own hoarding tendencies. My husband gets exasperated with how slowly I sort out a box of stuff, but I have practice getting rid of things that I don’t need, and I’m getting to be good at it. I like making a box or bag of donations on a Saturday or Sunday morning, taking it to a donation center and going for brunch at the diner afterwards.

The rock-and-a-hard-place moment happened a week or so ago. I said that I regretted not being able to develop my own taste. That made her really mad. I have said to my mom that I need to make my own living environment look the way I like it to be. I’ve said that I need to make my home comfortable on my own time table. These statements made her angry. She expects that I will furnish and decorate my home with my grandmother’s things, in my grandmother’s style. She wrote me an angry email saying that I have no taste, that I need to develop an eye, and that someday I would come to realize that my grandmother’s furniture was better than anything else out there. When I asked my mother about it, she pretended it wasn’t a big deal and laughed it off.

If I accept all of the stuff that my mom is pressuring me to take, my house will look like an overloaded furniture store from the 1920s, with framed family photos on every wall and surface, and my grandmother’s wedding dress on a mannequin. I don’t want to live in a shrine or museum.

Behavior, rather than stuff, is an issue here too. Because of my dad’s health issues, he behaves like a child most of the time. If I treat him like how his mother would treat him, we get along fine (i.e., “sure, you can have another cookie before your nap.”), but if I treat him like a daughter, he gets angry, My mom needs me to indulge her rather than give her structure, i.e., “we don’t have to fold the laundry, you can take a nap.” I think they expect me to take care of them as my grandmother took care of others.

I miss my grandmother every single day, and no objects will change that. I’d rather remember her for the things she did and said, rather than the things she bought and kept. I’d like to move on with my life and do new things.

So, how do I say to my mom, “please stop expecting me to be Grandmom?”

Thanks for your time and consideration.
Sincerely,
Shackled To Heirlooms

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I had family in town this weekend so got behind on these, hopefully you enjoy them! The questions were submitted here, there will be a July session later in the month.

Q1: When I’m walking down the street with friends who love dogs, they love to interrupt our conversations with screams like “OMG LOOK AT THAT DOGGO!” I end up awkwardly replying with something like “oh yes, nice dog” or “wow, it has three colors,” without managing to quite mirror the friend’s enthusiastic tone. Do you have any suggestions for replies that might make these interludes more satisfying without involving totally faking enthusiasm I do not feel? (she/her/hers)

A1: Once I was on the beach with a close friend and we both lost our minds at a scene of family cuteness that was unfolding in front of us and then realized: She was looking at the baby. I was looking at the puppy. Neither of us had really even clocked the other small cute being.

I guess my question is, why do you feel like you need to mirror their enthusiasm or fake it? Your friends can be very excited about dogs, you can be the friend who is not so hyped about dogs and who indulgently waits out Dog Excitement Time. Probably you will forever be slightly annoyed by the interruptions in your conversations, probably you will say nothing about this because the world is hard enough without policing the joy of people who get very excited about dogs. Dogs will be fine without your affirmation, dog-people will stay excited about dogs, so carry on with your dry “Oh, was that a dog?” natural human reactions, there’s no need to pretend!

Q2: I recently split up with my husband of fifteen years. We went to the same writing program in college, and always connected over books, writing, art (etc.). His opinions on same have always been strong and strongly expressed, which made me shrink as an artist & art-lover to fit into whatever space he wasn’t taking up (which wasn’t much). How do I rediscover my own taste and reclaim my former identity as a writer? Thanks! (she/her/hers)

A2: What a necessary and hopefully extremely fun project, truly one of the great rewards of breaking up with someone unsuitable is reconnecting with your own pleasure and tastes. Let me throw a couple of ideas at you, and, while could always take classes and workshops, you might need a real break from that right now, so I’m going to suggest NON-class/writer’s group/formal structure with an authority figure-type-things, ok?

  • Anything you enjoyed and learned from during your time with this person is still yours, you don’t have to disavow all of it if you don’t want to. You get to still have your favorite breakfast place and bar and vacation spot if you want them, too. You were there in your story when you found these things, they aren’t his.
  • Repeat after me: There are no guilty pleasures only pleasures. Read all kinds of genres meant for all kinds of audiences, don’t stick to what you’ve thought of as Important and Prestigious and Serious right now. When teaching first year film students in their very first moviemaking class, I sometimes did an icebreaker where I asked them to list five “desert island” movies, and I didn’t want their “coolest” or “impressive” movies, I wanted to know the ones they watched over and over again, the ones that comforted them when they were sick, the ones that remind them of particular people and memories, the ones they can quote every line, the ones that made them dress up as the characters for Halloween, the ones that will always make them stop if they see it on TV flipping channels. We’d get GREAT lists, the class would know more about each other’s frame of reference, but something important would be discussed, too, which is, there’s a reason you wanted to do this with your life, don’t let anyone talk you out of loving what you love. Hold onto the things you love, and add new things to that love, don’t feel like you have to “upgrade” your personal art friends that got you through to right now.
  • The Artist’s Way is a classic for a reasons, the morning pages, “artist dates,” and thought exercises are a good guide-map to getting unstuck and working out some things. Some people react very badly to the sincerity and “woo” factor but I think that’s part of the magic, like, nope, you’re gonna be a BIG OLD DORK about your art for a while, now make a puppet of your inner critic and tell it to fuck off.
  • Go back in time. What’s the last thing you were reading right before you met your ex? What are some things you loved as a child and very young woman? Revisit them.
  • Go sideways. What are mediums that your ex had no expertise on or interest in? What are things you can experience live where you live (music, dance, theater) and immerse yourself in a room and a performance and a community? Try out a theater subscription, dig through your old mix tapes. Cleansing.
  • Go visual. Part 1: Collect images that speak strongly to you – could be photos (even ads), film stills/screenshots, photos of paintings over the course of a few months. Part 2: Choose your 5 favorite ones, and find a way to print out or cut out color versions of them and hang them on a wall. Part 3: Once you have them up, look at them and see if they have anything in common – common motifs, themes, colors, subject matter, spaces, what do they remind you of, what feelings come up, what senses come up. Repeat this periodically. What’s changing? What’s the same? (I used to do this in groups and have the other students walk around and write what they observed on blank sheets of paper under each group of photos. It always went somewhere very cool, maybe try this with a few artist/writer friends?)
  • No career advice right now, just process. Follow Shaula Evans, (http://shaulaevans.com/) she gives the best prompts and questions, always something that makes me think and want to revisit my own work. See also Jami Attenberg’s 1,000 words of Summer project, where subscriptions are full but archives are there and you can jump in any time. Or play with The Storymatic. You’re just playing for a while, the stakes are low.
  • Write down a list of 10 art projects you might do, include things that are totally silly and “would never work.” Your wildest dreams. Your pettiest revenge. Your most self-indulgent fantasy. Revisit this often. The “that’s ridiculous” stuff will sound more and more likely the longer you do this, if my personal “ha, nobody will ever make a movie like this!” notebook from grad school is any indication.
  • Take something you wrote before and remake it as something else. Does it have to be a short story or could it be a poem or a radio piece or a play or a puppet show. What changed? What stayed the same?

That should hold you for a while!

Q3. I love my wife a lot, and I love “general” intimacy and being physically close to her. However, I find I’m not as interested in sex with her any more. We are poly and both have a healthy sexual relationship with other partners, but for whatever reason, I’m just not turned on by her like I used to be, and I don’t know what to do about that.

A3: I have a few thoughts:

  1. Has your wife noticed/is she bummed out/also disinterested in the home front and happier to get laid elsewhere for a bit? Has something changed in your overall situation that’s contributing stress? What does she think is going on?
  2. Every person I know in a long-term relationship who is still having good sex on the regular puts it on the calendar in some way. I think we just reach a point where ‘being spontaneous’ or ‘being in the mood,’ just doesn’t carry it (“You’ll still be here tomorrow, right? Maybe I’ll be in the mood then!”) and we have to make a little more effort to make it happen. Are you and your wife getting over-scheduled with other commitments and is this a time/effort/energy thing?
  3. When you do do sexy stuff with your wife, can you try making it “all about her” for now, whatever that means to you? (Getting her off and letting her fall asleep after without any pressure to reciprocate, focusing on things you know she likes, reading/watching sexy stuff you know she likes). Obviously check in with her before you launch some SURPRISE! WE’RE DOING SEX YOUR WAY! campaign, but I would imagine a turned-on lady with a lot of gratitude for being made to feel awesome is probably a pretty exciting lady to be around.

Be gentle with yourself and with her, hopefully that gives you some starting points to figure out if this is a temporary slump or a tectonic shift.

[MODERATOR NOTE: I don’t let polyamorous folks slide into questions about monogamous partnerships run amok with “well, have you heard the good news about polyamory?” so definitely we’re not doing the reverse. If your comment about this was deleted, this is why. Thank you!]

Q4: What’s your advice for “how to be on time” when I have 1) executive functioning problems 2) trouble task-switching 3) the kind of depression that tends to get me “stuck” and ruminating right when I need to leave 4) irrational anxiety about that ONE LAST THING that needs to be done before I go? I know there’s lots of advice on this but not a lot that isn’t shamey + understands mental health.

A4: This is one of my constant struggles, and it’s probably going to be a life-long struggle for me, even with lots of medication and support and self-awareness and life-hacks. First, I hope you’re treating your depression, anxiety, and executive function stuff to the extent you can, and my suggestions are not substitutes for medical care. Second, these aren’t meant to be comprehensive solutions or cover every eventuality, but there are a few things that help me do better with time:

I have magical thinking about time. To fight this, when I put an event in my calendar, like, “Meeting, 3pm” I also calculate the necessary travel time & route & directions & cost (+ add 20-30 minutes to that for good measure), and schedule a separate event called “LEAVE FOR [EVENT]” and set up associated alerts. It’s not perfect but sometimes redefining a thing from “I have an appointment at 3pm” to “If I want to take public transit, I need to be on the 1:55 pm 78 bus ($2.25 + $.25 to transfer), otherwise I have to get a Lyft by 2:30 ($12-$14), hey Siri remind me at 1:30 to get ready” does a better job. It’s harder to do the necessary breakdown when I’m already stressed and worried about being late, so doing it right when I schedule the thing helps break it down and incentivizes the earlier, cheaper departure time.

My laptop is a trap. Do you have a trap? I love my computer, it’s how I know literally all of you, hello! If I am honest with myself, I will not “just’ read a few emails and answer them and oh look, here are some comments to moderate and read. I will get sucked all the way in and task-switching will be very, very hard. So if I’m trying to get out the door at a certain time, especially in the morning, once I start getting ready, I probably can’t flip open my computer. What is the YOU-trap between you and getting ready or between you and heading out the door? Can you recognize it and neutralize it?

What is the “why.” Feelings, especially depressed/anxiety feelings aren’t the BOSS of me, but they are information. If I’m avoiding/dreading/procrastinating about heading out the door for something, why? Why am I going to this thing in the first place? Why am I choosing to go, do I have a choice, what do I hope will happen there, what am I expecting to enjoy, who will I see, what am I afraid of, what am I not looking forward to? Am I over-committed and need to say yes to fewer things? I know for years of dealing with depression and anxiety that sometimes I truly can’t go to a thing but also sometimes it just feels like that and I will be quite glad once I’m there so it’s worth pushing through. I also learned that I should stop saying yes to specifically social events I feel “maybe” about in the first place.

Sometimes making a note of the feeling helps me do the thing anyway. Sometimes reframing “I have to” things as “I want to/I am choosing to” things helps (not always possible, but worth a try, I think). Shame is useless. It really is. I’m not 100% at being on time but I don’t walk into every room pre-apologizing for myself anymore.

[MODERATOR HAT ON: If you are an organized person who does not struggle with timeliness, exactly zero of your “just lay your clothes out the night before and just put your keys in a findable place” are going to help. We know that stuff, that stuff is useful, but for us there is no “just,” it’s still hard. Requesting input from fellow time-strugglers only.]

P.S. A few great people I follow on the topic of #ADHD specifically and executive function generally: Dani Donovan, Eryn Brook, and Elise Kumar.

Q5: I have a friend (Zelda), who goes through one trauma after another (all genuine problems). Nobody wants to say anything to her because she’s having a hard time because of *latest disaster*.
How much leeway can you give someone because of something like this (it’s been YEARS, and it’s always something) and what to do when she e.g. forms a new social media group with all but one member of our friend group? (she/her/hers)

A5: This is one of those questions where I can tell there is a GIANT back-story here. I’m going to try to answer this without judgment of you or Zelda or even trying to guess what’s going on. I think it’s time for you to take stock of a few things:

  • Do you want to be friends with Zelda anymore?
  • Do you specifically want to be in these social media groups with Zelda from now on? (Are you the person who was left out of the new group? Does “Hey, did you intentionally exclude (mutual friend), what’s that about?” get this done?)
  • Assuming you want to stay friends, where would you most prefer to interact with Zelda (online, offline, occasional catch-up lunches or go to the movies, text, phone, sending funny postcards in the mail?)
  • Is Zelda asking people for specific help with these crises or is it background noise – everyone’s sharing what’s going on with them, and this is what’s going on with her? Is it that you’re unsure what she’s asking for/why she’s sharing whatever it is? (“Hey Zelda, are you just venting or is there something specific you need someone to pitch in on today?”) Sometimes it’s hard to ask for help (and people think sharing the problem is the same as asking for help), sometimes it is just venting and the person doesn’t want help or advice, she just wants people to know what’s going on, when in doubt, ask!
  • Is the “Nobody wants to say anything to her” thing a “Nobody wants to say anything to Zelda about [certain specific unwanted/unpleasant behaviors] because she’s usually in the middle of a crisis” problem?

Assuming you come out of that thinking process still wanting to be friends with Zelda, you could try a couple of things:

  1. Maybe these online groups aren’t your jam and you can take a break from them.
  2. If you’re feeling some trauma fatigue, maybe you’re not ‘process trauma’-friend at this time, maybe you’re ‘do gentle nice fun things’-friend right now. If that’s the case, think about what occasional pleasant low-commitment hangouts you might want to invite Zelda to that are within her bandwidth and where the subtext isn’t “you are a disaster and I am here to help you.” Think: lunch, Saturday breakfast, free night at the art museum, a matinée you’ve been wanting to see, the cat cafe, a nice walk outside. Does changing the venue change the vibe?
  3. If there’s some conflict or behavior you need to talk with Zelda about, if “everyone’s” been keeping quiet about it for a long time and getting steadily more annoyed, keep in mind that Zelda doesn’t know it’s a longstanding problem. So be gentle, specific, and treat it like the first offense – one that you quite reasonably expect her to reasonably respond to – and speak for yourself (not the whole group). I’ve observed ____, what’s going on there?”“I need you to ___.” 
  4. Related discussions. Good luck.

Q6: I love your dating profile suggestions! Do you have any wisdom for folks looking for friends on apps like Bumble BFF? (she/her)

A6: Thank you! This is the first I’m hearing of this service, which sounds pretty neat. I’m not sure I have any advice that that would be different from the dating profile suggestions: Be very honest, vivid, and specific about who you are, don’t try to appeal to the widest possible audience (you don’t want ALL POSSIBLE FRIENDS, you want friends who match you), look for reciprocity and matching enthusiasm levels, and seek out the people who make you feel safe and good.

It’s probably harder to reject people who don’t really match you when there isn’t the same obvious”I felt no attraction/spark” answer to fall back on, but friendship has a spark, too, so pay attention to that. You can have a pleasant time with someone and not want to be best friends.

Q7: How do I talk to newer friends about the depressive episode I’m currently working my way out of? I haven’t had one in years and have made new friends in that time. They know intellectually about my depression (I am pretty candid about it) but hadn’t seen it in full flow until this year. I tend to isolate during them and am afraid I scared new friends off. (she/her/hers)

A7: You’ve been here before, which I think will help you think about why do you want your new friends to know (duh, they’re your friends, they’d want to know what’s going on with you) and what do you want them to know (“My depression flared up and I’m in a slump right now, what that looks like for me is ______”) and what do you want them to do (“My tendency is to isolate so I might not be up for big group things or super-keen to make plans, but it helps me when friends do ________.”) Giving your friends something to do and telling them what depression means & looks like specifically for you will help let them know what they’re in for. I hope you start feeling better soon.

Q8: I came out to my family as trans a year ago and they took it poorly but not extremely so, normal I guess. Though they’re using my new name/pronouns they haven’t apologized, it hurts. I avoid phone-calls/meetings and send postcards instead. We were never close – there’s not a good relationship to fall back on. I don’t want to cut them off but this is exhausting. What are my options to try and move on? (he/him/his)

A8: I’m so sorry it went down this way, you deserve better. And the postcards are smart, a way to keep the channel of communication open but not demand any immediate reaction. If you need to stop with the postcards and stop working at this in general, that’s okay, they have choices about what to do here, phones, email, and the post office work both ways, they can reach out to you if they want to. Can you throw your energy into friendships and community who are supportive and accepting and put this burden down for now?

If you want to make a last-ditch try (either now, or after you’ve taken a break from trying), if you’ve never sent them to the PFLAG site for some reading material you might do that (though definitely vet whatever specific links you’re sending yourself), and you might also say, “Hey, I want to be closer to you and figure out how to have an adult relationship, but I’m having a hard time with it. I’m so glad you use my name and pronouns, but I’m still raw from some of our early conversations around coming out. It would mean a lot to me to hear an apology about [be specific], is there a way we can clear the air?” Is it a “real” apology if you have to ask? I don’t know, but if you need it maybe you need it, and maybe they’re also flailing and trying to figure out what to do. Also, it’s come up before, but are there cousins/aunts/uncles who are supportive? Our families can seem like monoliths but they are made of people.

My friend (codename: Lieutentant Trans) wrote a guest post here long ago, and he has some wisdom for you, I think:

“Relationship essence can be boiled down to three qualities: presence, support, and approval. I think we often seek approval first, or even second, but the reality is it almost always comes last, if it all. With my parents, I learned I didn’t need their approval to have a relationship with them: we can still learn to accept each others’ presence and support. Now, the support will be limited during the periods of learning acceptance, so things will still be draining for those of us seeking a close relationship with parents, when one day you will reach a point of exhaustion, you no longer will want to focus on what’s not working, you don’t want to beat your head against the wall any more…

…And while your father might be ignorant about queer counterculture, he knows as well as you that you don’t have a relationship, that you are not close. What you need to determine is if he also wants to go beyond what you currently have. If so, spend time focusing on positive interactions, things you have in common. Talk about food, the weather, start following his favorite sports team, tell him about TV shows you’re watching. I’m not suggesting swallowing or ignoring the bad parts, I’m emphasizing work on building up the good (and mundane) parts with just as much as energy as you use on the bad parts.”

Basically: Find very mundane, non-loaded ways to interact and be present and see if that helps push the fraught history further back in time and gives room for something else to grow. I hope it gets better. But they might never be the parents/family you really needed, and you can definitely stop working at it for a while if you need a break.

Q9: I’m trying to reconnect with some of my busy and/or geographically scattered friends. I could use some words to remind myself that people are unlikely to mind one “hi, I miss you, here’s what I’m doing, how about you?” or “you suggested hot chocolate, how about a week from Thursday?” I started okay, then got stuck after the second person didn’t answer. (she/her/hers)

A9: It’s good that you’re doing this and most likely your friends (who are not a monolith, they are separate people) do not mind this at all and are in fact grateful! Keep trying for a bit, and then stop working at the people who don’t respond (though make allowances for mental health stuff and accessibility), and enthusiastically make plans with the people who do. I especially like your style of inviting people to specific things on a specific day (where they can suggest an alternative if they can’t make that thing), and inviting them along to a thing you’re doing anyway where it would be great if they could join you but it’s not the deciding factor. You can also add gentle RSVP deadlines in – “I’m trying to buy tickets by Monday, can you let me know by Sunday night” – and stack invitations – “[Reliable mutual friend whose attendance you’ve already secured] and I are going to take some books/knitting/crosswords/board games to x centrally-located cafe/bar between y and z o’clock on [date], drop in and have a drink with us if you can?” 

Don’t build your whole schedule around these things happening until you get affirmative commitments, remember that things didn’t get “scattered” overnight and they won’t get un-that way overnight, so I think you’re doing everything right, and it’s just going to take a little while.

P.S. If your friends have small kids, bring the party to them.

Q10: Many forms of self-care for anxiety are distractions from that anxiety (listening to music, etc). But sometimes I’ve found that I’m anxious about a solvable problem, and “distraction” types of self-care end up just being procrastination; I actually feel better after I do the thing I put off. Tips on knowing yourself or your anxiety well enough to know the difference between anxiety you need to just wait out vs act on? (they/them)

A10: I personally hate most meditation and “mindfulness” strategies and other calming down techniques, they only ever stress me out because now I’m probably Breathing Wrong on top of everything else, and I generally feel better when I convert my anxiety into action. (Especially around political stuff, where anxiety is a reasonable reaction to a situation, and “what can I dooooo” a matter of urgency (see the series of Half-Assed Activist posts).

I also (touched on in today’s Q4) started tracking feelings along with tasks and schedule stuff. If a task keeps rolling over from previous day’s to-do lists, or I’m having a hard time motivating to go to a specific thing, what are the feelings going on here? What am I avoiding? Is it something that absolutely has to be done or can I just admit I’m never doing this totally optional thing I thought I was going to do and delete it from my “should” list?

I think distraction works best when you’re stuck somewhere that you can’t leave, or where you can’t take action about whatever it is. You’re stuck in traffic or it’s taking forever to de-plane. You’re at work and obsessing about something happening at home or vice versa, or you can’t get started on the thing that’s making you anxious until you clear some other tasks first. Or, you’re at a party and there’s no house dog or cat to quietly pet in a quiet room. Then yes, breathe differently, listen to music, look at cute animals, brew a cup of tea, play a little Tetris on your phone, repeat “We’re not IN traffic, we ARE traffic,” whatever those temporary calming mechanisms are that work for you, bring it on!

From there, one possible test for you to try with your anxiety, if distraction isn’t working, when you’re in an anxious mood, maybe do a thing (anything) and see if it helps? I know UFYH often suggests setting a timer for 5 minutes and decluttering or cleaning 1 tiny surface as a starting point. There’s also this great post about Breaking The Low Mood Cycle where taking action even when you’re not in the mood can sometimes get you to the mood.

That’s all for this week (though there is now bonus content on schedule + to-do lists + feelings, thanks for the great questions!

 

Continued from the previous post to give me more time to think and help you rest your scrolling fingers. Click below the jump for: Not automatically taking on new volunteer responsibilities when others pile them on, talking to kids about fatphobia and disordered eating, supporting a friend with an alcohol addiction, and bouncing back when you fail at what other people think is your dream job by finding a better way to tell the story.

Additional content note: I mention pet death (RIP Beadie) in the last answer, because she’s part of my story about leaving a job.

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