Sunday 30 March 2014

Addicted to drama?





Eckhart Tolle believes we create and maintain problems and drama because they give us a sense of identity, it becomes a familiar pattern of who we are. We see not only ourselves but the world through these patterns and get stuck in a Groundhog Drama day of thoughts feelings and action ( or inaction).

We replay past mistakes over and over again in our head like personalised YouTube clips of ways to fail or be hurt  .Each time we do so we are allowing feelings of shame and a belief in futility to shape our lives in the present.With each worry we gain a false sense of problem solving but in reality we keep reinforcing the feelings of being stuck,hurt,rejected etc, its as if the hamster wheel is spinning but the hamster died long ago.

 The  truth is there will never be a time when life is simple and problem free but there is the option of being able to constructively worry and let go of the drama.
Sometimes we need to get of the hamster wheel of drama and try something unfamiliar which is full of change and growth.
We need to let go of the things which weigh us down and create space for the joy and vitality to enter. The following are some simple steps to hunt out the drama and begin to let it go!


  • Recognise when you might be creating the drama or at least enabling it to continue
  • Don't feed into other peoples drama 
  • Your personal life doesn't need to be on Facebook
  • Reconsider unhealthy or "drama fueled" relationships
  • Press the stop button, when you are playing the You Tube clips press make a choice to stop
  • Set constructive ways to solve problems
  • Be kind to yourself, we all need some compassion in our day
  • Say something supportive and positive about others, look for solutions

Caroline Williams is a registered counsellor and nationally registered homicide / major crimes counsellor in New Zealand working with individuals and couples to help them make the life they love happen. With over 15 years training and experience in anxiety,depression, addictions and trauma she is a prolific writer and workshop facilitator.
Contact her at therapycaroline@gmail.com for in person or skype counselling and make this year the one that counts! 




Wednesday 26 March 2014

The Life Detox




There it was in full sight on my Facebook new’s feed a day to day blog of someone going on a 6 day detox on, of all things, watermelon. I was confused, bewildered and then after a few days concerned that there is such a pervasive cure all approach to physical detox. The more I looked into the “detox” world and became overwhelmed by screed’s of “cure all” “miracle fixes” being shamelessly advertised. Crazy detoxes don’t work.

Now don’t get me wrong I have nothing personal against watermelons and I am certainly in need of dropping a few pounds and being a bit healthier. Some of the detox plans out there seem pretty reasonable “stop putting rubbish in your body and put more of the healthy stuff in”. That sounds like a lifestyle we could all benefit from along with a bit more exercise, relaxation and laughter. But its the “eliminate xyz” or “only put xyz into your body for 6 days and be rejuvenated/fixed/cured!” well that just smacks of gimmicky magical wand cures.
It occurred to me that while we may have these healthier bodies, what about our minds, emotions, social connections, environment and spirit? What you may consider to be a physical problem is in fact your body’s best attempt at adapting in order to survive the mental and emotional conditions that it is subjected to in daily life. With this in mind maybe we need to start eliminating the other toxins in our life and be more aware of living lives which are overall healthier and more enriching?
In my counselling practice people share about the unhelpful beliefs, behaviours, relationships, feelings etc that hold them back from being truly happy and connecting to life. Much of my work with people is about “detoxing” from beliefs, behaviours ,feelings, situations or relationships which are physically manifesting in symptoms of;
  1. Poor or disturbed sleep
  2. Digestive problems including IBS and candida 
  3. Low energy fibromyalgia, chronic fatigue
  4.  Migraines, headaches and muscle soreness
So before you reach for the latest Lemon Detox or live entirely on kale, try inviting more of the vege family into your world, make the coffee and chocolate family a treat not an entire meal or go do something energetic with your body. But more more importantly take a look at how you can positively and sustainibly improve some of the following…
  1. Relationships – reduce the draining or toxic ones and build the healthy connections
  2. Limiting beliefs about yourself and the world 
  3. Clear out clutter in your personal space ( filing cabinet, closet,bathroom cupboard,home space)
  4. Improve your environment ( some flowers, a pot plant, colour, music, books, inspiring stuff)
  5. Commitments, learning to say “NO” or at least let me think about it
  6. Personal finances, sort out those unpaid bills, start a savings account, get a debit not a credit card
  7. Sleep and exercise
Have fun
Caroline Williams is a registered counsellor and nationally registered homicide / major crimes counsellor in New Zealand working with individuals and couples to help them make the life they love happen. With over 15 years training and experience in anxiety,depression, addictions and trauma she is a prolific writer and workshop facilitator.
Contact her at carolinewilliamstherapynz@gmail.com for in person or skype counselling and make this year the one that counts! 




Sunday 23 February 2014

What's your body really telling you?



Sometimes your body is trying to tell you something - maybe it really does want that walk, that it's not getting enough sleep and that the chocolate and wine diet isn't really working as well as hoped.Sometimes its even trying to tell you that you are stressed or not living according to your life values, that being in your relationship is actually slowly killing you!
But what if its not just what you are putting into your body that is the problem and your body is trying to tell you that something deeper is not aligning?Our bodies never lie, we just ignore or mis interpret the messages.
The sinking in your stomach when you say "yes" to going on that date, the pain in your neck when you try to smile nicely at a rude work colleague or feeling constantly tired but forcing yourself to  do something you deep down hate.
These are all messages from our body trying to tell us some very important news but you need to stop thinking about it just for a moment. You need to get quiet. You need to actually listen.That feeling in your body is where you'll find your intuition, and your capability to act. You already know it's not on your shelves of how-to books, or waiting for you in the next guru-convention. So it's time to look somewhere else
.
Your body is sending you messages, core, gut feelings, all the time. You don't need to reason them, logic them, or intellectualize them. You just need to act on them.
When your eyes are sore you rub them. If its stomach ache? You rest your hands on your belly.Without thinking you instinctively know what to do.
 Unsure what to eat, say, work on, or create? Take a very deep breath, relax, feel, and then do it. 
Your body pays attention to you. It thinks you're important! If you've spent a whole lot of time ignoring how you feel, just crashing along, mis interpreting your body wisdom then your body has probably decided you're not interested in listening to these lines of communication. It hits the mute button.Or it turns the volume up so loud we break down.
We need to listen to the message beneath the fear, negative self talk and the hordes of must and should's . We need to take time to be quiet with our self, to reconnect to our bodies and begin a conversation of support and kindness.
Journalling, meditation, a warm bubble bath, a massage or exercise are all ways we can begin to become re acquainted with our old friend , our body.
( In cases where the issues/symptoms may include anxiety or other deeper mental health concerns please contact your health professional for support)

Caroline Williams is a registered counsellor  and nationally registered homicide / major crimes counsellor in New Zealand working with individuals and couples to help them make the life they love happen. With over 15 years training and experience in anxiety,depression, addictions and trauma she is a prolific writer and workshop facilitator.
Contact her  carolinewilliamstherapynz@gmail.com for in person or skype counselling and make this year the one that counts!

.

How motivated are you really?


I woke up one Monday morning and it dawned on me that my "get up and go" had actually done exactly that. It had got up and slipped off with out me realising it had happened. I was shocked and wondered  "Was there a moment or conversation which was the crucial point when my motivation just stopped? I know I'm not alone in this because its's a topic which rears its lethargic head  regularly with clients or friends.
Have you ever found yourself waking up in the morning and after you have shuffled out of bed to get your coffee thinking "Oh no here we go again"?
Do you have a list of "things to do today" which was really a list of things to do last month?
Are you finding much of your time is spent "forcing yourself" to do things or trying to enjoy activities?
Often it creeps up on us and slowly but surely we find our selves just getting by rather than living a life which has meaning and joy at its core.
We all have times when we feel that our motivation has some how drained out of us while we were asleep, or suddenly found our selves living a life of quiet discontent.
 Have you ever found yourself waking up in the morning and after you have shuffled out of bed to get your coffee thinking "Oh no here we go again"?
Do you have a list of "things to do today" which was really a list of things to do last month?
Are you finding much of your time is spent "forcing yourself" to do things or trying to enjoy activities?
Often it creeps up on us and slowly but surely we find our selves just getting by rather than living a life which has meaning and joy at its core.



So how can we change this slow shuffle to the grave and start to re engage with our passion, motivation and joy again?
To help create change its important to understand that our thoughts,feelings and behaviours are all interconnected . Habits are  created by our behaviour and thinking in the moment which is reinforced by our feelings,these feelings are often mistaken for fact and over ride our logical goals and needs.
  While we have "control" over what we think how we behave we don't have this same control over our feelings, often people mistake feelings for being "fact" when actually they are merely just signals to our brain and body to
  • Interpret the world 
  • Warn us of danger
  • Are hard wired to seek lifes "ings" ( eating, sexing, drugging,shopping,facebooking,gambling, relationshiping etc)
  • Communicate and understand
  • Prepare us for action/inaction

So imagine one of your goals is  going to the gym, while logically you know its good for you, is in line with your goals and will help you feel more energetic,you lack of feeling the  "motivation" and create an unhelpful emotional equation.

GYM + NEGATIVE EMOTION +NEGATIVE THINKING = AVOIDANCE

We listen to the "feeling" as being fact and then our thoughts "I never follow through, I will always be unfit etc" and behaviours ( withdrawal, eating comfort food,engaging in pleasurable distractions) follow suit creating a habit which is powerful and very convincing. We then associate "going to the gym" with a negative feeling and negative feelings are powerful demotivators!.  Many people make the mistake of believing feelings are fact, need to be acted on and that they are permanent,often waiting till they feel like doing something before they start.When in reality if we think well,behave well our feelings will generally follow and create a different and more joyful habit.

Steps to create change
Break down goals into simple steps using SMART goal settings and keep this some where visible. Your goals should include the strong positive emotional states you are seeking and thoughts kept positive and empowering so you change those unhelpful habits into empowering and ones full of joy!


 Here are some useful suggestions to get moving and get out of the rut.

  • Post it notes ,liquid window chalk, quotes,images and reminders in your environment
  • Get a friend to buddy up so you keep each other on track
  • Download phone apps ,10 minute motivators,alarms with motivating messages,goal tracker etc
  • Keep a journal so you can keep track of your progress
  • Challenge negative thinking
  • Gratitude journal, or join on of the many online gratitude/positivity groups so you get positive reinforcing messages.
  • Negativity jar, you write the negative thoughts, behaviours or feelings down and get rid of them in a jar.
  • Positivity jar put all your change in and save for a big treat
  • write down something you are grateful/love/has happened and save them for a day you are struggling to keep on track
  • Be creative!
Caroline Williams is a registered counsellor  and nationally registered homicide / major crimes counsellor in New Zealand working with individuals and couples to help them make the life they love happen. With over 15 years training and experience in anxiety,depression, addictions and trauma she is a prolific writer and workshop facilitator.
Contact her  carolinewilliamstherapynz@gmail.com for in person or skype counselling and make this year the one that counts!























Monday 17 February 2014

Boundary Bootcamp in


 Boundary Boot-camp
Boundaries, we all have them but often they are one of the core problems in relationships whether with friends,our self, family, co-workers or your beloved ( or maybe not so beloved). 
So what exactly are these essential "boundaries"?
  •  Basically a personal awareness of what you will and won’t accept.
  •  It’s the knowledge of what you are uncomfortable with
  • They warn us when we are detracting from , or living outside of our values
  •  They act as both self-protection and a warning system.
  •  They are internal and external

Boundaries teach people how to treat you and what to expect from you.They also impose limits, not just on others but also upon yourself to ensure that you don’t place yourself in dangerous situations or continue to take being treated in a way that detracts from you.Boundaries can also hold us back from living more fully or following our passion when they are to rigid or imposed out of fear.
If you imagine that every single one of us on this planet has our own invisible electric fence – these are our boundaries. Over the next few weeks I will take you on a journey to uncover 
  • Your personal boundaries
  • How to set them
  • How to strengthen them
  • And how to work with  conflict
The first step is developing your own personal awareness of boundaries and to start you off try answering these basic questions, remember be as honest as you can and give examples if possible.


Self-Awareness Questions

Do you have a hard time standing up for yourself?
Do you take things personally?
Do you tolerate rude comment or pushy people because you find conflict hard to deal with?
Do you set yourself tasks/goals/deadlines and fall short of them?


 Over the next few days keep a diary and note down your awareness of boundaries in action with the questions  you answered above as a guide
In order to free yourself from the “disease to please” self-awareness is the first key so you can begin to be accountable for your own happiness. Answer the following, try and give at least five examples
·         People may not...
  
·         I have the right to... 

·         To protect my time and energy it is ok to… 


 Caroline Williams is a registered counsellor  and nationally registered homicide / major crimes counsellor in New Zealand working with individuals and couples to help them make the life they love happen. With over 15 years training and experience in anxiety,depression, addictions and trauma she is a prolific writer and workshop facilitator.
Contact her  carolinewilliamstherapynz@gmail.com for in person or skype counselling and make this year the one that counts!

Wednesday 22 January 2014

Boundaries, our personal electric fence

 Boundaries












So often the word BOUNDARIES is thrown around when talking about relationships, work, families, food and sex. How often do you hear or say  " Oh I didn't set my boundaries with xyz " or " My boss constantly pushes my boundaries" and even " I struggle to have control over my need for food,shopping, Facebook,xyz?".
Have you ever experienced that sinking feeling in your stomach when you agree to something but deep down you are screaming NO? Have you had those times when you feel guilty for telling your boss/family you cant work late/come to a family dinner then taken your no back? The answer is most likely yes, because most of us struggle at sometime with boundaries.

 I remember many years ago someone suggested that my boss being rude to me yet again was in fact my lack of robust personal boundaries .  I was shocked and horrified at the next words  they spoke "you teach people how to treat you" .
 It was as if they were speaking a foreign language, I couldn't comprehend that I not only contributed to others crossing my boundaries but I had a right to express what my boundaries were. Even more astonishing was the suggestion that expressing or reinforcing my boundaries could be a positive thing.It went against my upbringing in a very traditional and "proper" middle class English family.
But now years later I know that robust boundaries enable me to be a happy and creative person, if  boundaries are to fluid then we can feel constantly taken for granted, powerless, confused and anxious.If they are too rigid then we can feel a  never ending need for control, often angry and frustrated.
Over the next couple of weeks we will take a journey exploring  these mysterious but ever so important "boundaries" 
So first what are boundaries? 

  • Personal awareness of what you will and won’t accept. 
  • It’s the knowledge of what you are uncomfortable with 
  • They warn us when we are detracting from , or living outside of our values 
  • They act as both self-protection and a warning system.
  • They are internal and external


Boundaries also teach others what to expect from you,they also impose limits, not just on others but also upon yourself to ensure that you don’t place yourself in dangerous situations or continue to take being treated in a way that detracts from being authentically you.
If you imagine that every single one of us on this planet has our own invisible electric fence – these are our boundaries.


Unfortunately we sometimes 

  • Have the electricity turned off 
  • Totally disregard the alarm bells ringing when the fence gets violated
  • Give someone else the control of setting our boundaries
  • May be totally unaware that you actually have this ‘function’ in your personal armour.


When the fence is on and someone bumps it or totally jumps the fence, your discomfort should register as alarm bells ringing, this can show as anxiety,nausea, tension, avoidance, anger or eating all the chocolate in the house. You need to learn how your warning system works by paying attention to the messages in your thoughts, behaviours,body or emotions.
The electric fence ‘going off’ with your alarm bells ringing is your warning system and it means that you need to address the situation  and work out what the boundary crossing means to you, the relationship or about the person. 
Next week we will look a bit more into the world of our internal electric fences and what we can do to flick the switch so they are on and in working order.


Caroline Williams is a registered counsellor  and nationally registered homicide and major crimes counsellor in New Zealand working with individuals and couples to help them make the life they love happen. With over 15 years training and experience in anxiety,depression, addictions and trauma she is a prolific writer and workshop facilitator.
Contact her  carolinewilliamstherapynz@gmail.com for in person or skype counselling and make this year the one that counts!

Monday 20 January 2014

5 Big Fat Relationship Myths

















My work over the last 15 years has largely been devoted to exploding the damaging myths that we absorb about love, romance, and relationships from the time we're old enough to ingest information. Hollywood, Disney, People magazine, and now Facebook do a superb job at propagating false messages like, When you meet The One, you'll just know or, If you don't feel butterflies every day, you're with the wrong partner

On the surface, these messages may seem innocuous—ridiculous, even—but when the reality of a committed relationship falls short of the culturally-induced expectation, it's frightfully easy to fall prey to the insidious thought that there's something wrong with your relationship which may cause you to walk away from a loving, well-matched partner.

So let's deconstruct some of the most common myths (to deconstruct all of them would require a book-length article) that commonly create unnecessary anxiety even among the most level-headed, intelligent people.

1. If I experience any doubt in my relationship, I'm with the wrong partner.
I hate to break it to you, but 100% certainty about anything in life is a childlike illusion. Life is uncertain. Doubt about any major decision is not only inevitable but healthy. And when you're on the precipice of making a lifetime commitment  or even have the sense that your partner is someone with whom you could envision spending the rest of your life, why wouldn't you have doubts? 

Isn't it a sign of intelligence and thoughtfulness to put your partner under the microscope for a period of time and honestly ask yourself if you're making a loving choice? (Notice that I didn't say "the right choice," as there isn't one right choice when it comes to marriage.) The key question to ask yourself is: Is my partner someone with whom I can learn about love?

2. If I don't feel butterflies every time we're together (or if I never had them), I don't really love him or her.

Butterflies are a sign of infatuation, and feeling infatuated is an early, somewhat adolescent stage of a relationship. Butterflies are often induced by the state of longing, which occurs before you know that your partner is fully committed. Unfortunately, the modern psyche is wired to equate love with longing, so when there's an element of chase or drama, we think we've found true love. 

True love has nothing to do with longing or drama. Real love is two available people standing face to face willing to be vulnerable, honest, and committed. There's nothing dramatic about that and it usually doesn't induce butterflies. If you still feel butterflies several years into a relationship, it's likely because you're the pursuer in the pursuer-distancer dynamic that characterizes most relationships. That's fine, but it's also fine to not feel butterflies. What matters is if your relationship is growing on a solid foundation of respect, trust, friendship, connection, and shared vision and values. Anything else is icing on the cake.

3. If I don't miss my partner when he or she is away, I must not really love him or her.

Hogwash. If you don't miss your partner it means that you're fulfilled and whole inside of yourself, which is one of the strongest determinants of being capable of having a healthy relationship.

4. I should want to spend every moment with my partner, especially after we get married. 

This belief is part of our culture's propagation of adolescent love instead of mature love. In adolescent love, you live your lives in each others' back pockets, two half people merging to create a whole. In mature love, you value and protect each others' separateness, and from that space of enlivened separateness, you come to together to share love in the third space of the relationship as two whole people. 

Even after you're married—especially after you're married—it's healthy to say to your spouse, "I need some time alone tonight. I'm going to take an hour in the bedroom to write or listen to music." I'm often surprised by how many of my clients truly don't know that it's OK to ask for time alone.

5. Sex should always be fantastic and I should want it all the time. 

That would be nice, but it's not reality. Sometimes you'll want it; sometimes you won't. Sometimes you won't want it, but you'll do it anyway to water the relationship garden, and it will turn out to be great. Sometimes you'll be bored; that's okay. You and your partner may have different needs around frequency as there's usually a high-drive and a low-drive partner; if you communicate about it, you'll eventually work it out. Hollywood and mainstream media do such a number on our minds regarding sex that most people simply don't know what's normal.

How about this? If it's basically working for the two of you, you're fine. And if it's not working well, but you're addressing it together, you're also fine. Sex is complicated in the best of circumstances as it activates our deepest wounds and needs about loving and being loved, so a strong dose of compassion and patience goes a long way in this department.

As a rule, notice how many times the word should enters your thinking process when it comes to your relationship and try to let it go. There are no should's or molds that you have to squeeze yourself into; there's only what works for the two of you
.
Caroline Williams is a registered counsellor working with individuals and couples to help them make the life they love happen
Contact her  carolinewilliamstherapynz@gmail.com for in person or skype counselling and make this year the one that counts!