lament

Change is Loss and Loss Requires Grief

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by Melinda Seley, PLPC

Several months ago, I went on a very restricted diet in hopes of resolving some chronic health issues.  And quite frankly, even with the hope that this change could bring about something good, it was haaaard.  I felt totally overwhelmed by having to figure out a new way to eat, with new recipes and new ingredients, and finding the time and energy to do so.  I wanted to throw a 2-year old style tantrum – particularly by flailing on the floor – for not getting to just eat what I want to eat.  And throughout the process, I was reminded of two things: change is loss and loss requires grief.

Change is Loss

In their book, Leadership on the Line, Linsky and Heifetz note that “people don’t resist change…they resist loss”.  Have you thought about change as loss?  Even when change is due to the best of circumstances, it requires us to lose something – whether it be a routine, a relationship, familiarity, a place that holds memories, convenience, a reputation, a known experience.

Change means unknowns. Change means having to relearn something. Change requires you to face the reality that you’re not in control.  And change often makes us face things within ourselves that we could conveniently avoid when things were status quo.

How might naming the change you are facing as loss be helpful to you in navigating it well?

Loss Requires Grief

The English Oxford Dictionary defines grief as “intense sorrow, especially caused by someone’s death.”  Grief is most often and naturally associated with death – so much so that the Oxford Dictionary even defines grief with a reference to it.  However, any loss we experience – big or small – is a cause for grief.  Not just the death of someone.

I am often asked in the counseling room what it looks like to grieve.  And though it looks different for everyone, in every situation, I believe there are some core components to this process of grieving:

  1. Name what has been lost. This includes very specific details of what you lost – because every single detail matters in understanding how you have been impacted.
  2. Allow yourself to feel. Sadness can be uncomfortable. And deep sorrow can be scary. But healing cannot come until you face your pain.  
  3. Consider if there is something you need to do to honor your pain or what has been lost. Do you need to journal about what ____ meant to you?  Do you need to create a photo book? Do you need to tell someone something?  
  4. Recognize that grieving is not a linear or predictable process. Grief can often be surprising and strike us when we are most vulnerable. A smell, a taste, a word spoken can bring with it a flood of thoughts and emotions that require going back to step one above. That is okay. That is how grief works. It is an ongoing, unpredictable process.

If change is loss and loss requires grief…it logically follows that change requires grief.  Have you considered this in your life?  Even changes that are bringing about something good have some element of loss intertwined with them when we stop to fully consider it.  How might it be helpful for you to name change as loss and grieve that loss today?

Stopping the Runaway Train – Part IV: How to Name Our Experience

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by Jason Pogue, PLPC

Here is the final blog in this series about gaining control over our emotions. So far, we’ve explored the very real experience of relational chaos and trying circumstances and looked at our ability to choose how we want to be in response to them, and we’ve discussed how the first step to stopping the runaway train is slowing down through relaxation exercises like the breathing one we tried together, and the importance of naming our experience. Here we are looking at how to go about naming our experience.

If you’re tired of being pushed around by the runaway train, and you’ve begun implementing regular relaxation exercises in your life, the next step is to really look at and accept the emotional experience present. For some this is easier than others, but for all of us we have a stunted emotional vocabulary so it can be helpful to use a chart of emotion words like the one below.

 

Take a minute and think of a recent conflict where you remember feeling overwhelmed internally. Think of the details of that situation – recount it in your mind. Are you feeling a bit of what you felt in your body then? Perhaps a tightness in the chest, or a sickness in your stomach, or a warmth in your arms and hands, or feeling like you just want to run out of the room – notice whatever is going on in your body as these are clues to our emotional experience. Now take a look at this chart. Notice we have all the words we typically use for emotion: happy, angry, sad, fearful, bad, surprised, disgusted. Try to identify which of these seems to fit what you’re experiencing, and then take it to the next outer-ring to further define that emotion. If you’re sad, are you lonely, vulnerable, despairing, guilty, depressed, hurt?

It may be more than one and that’s okay – emotions are complex.

You may find one of the more specific words that describe your experience are actually in an entirely different category than you thought. Perhaps you thought you were angry, but as you move through the layers you realize really you feel powerless. This chart certainly isn’t the master formula of all emotion, but it can be a helpful starting point to broaden our vocabulary of our internal world. Often we experience more than one emotion at the same time – and even those seem to contradict one another at times. We are complicated beings! The idea is to put words to what we are experiencing so we fully have a handle on just what’s going on inside us at the moment.

Again, it may seem silly or simple, but naming our emotional experience as precisely as we can is a crucial step in stopping the runaway train. Naming it period is actually a way in which we take back power, by putting boundaries around this experience and defining it rather than letting it define us.

Once we can precisely define our emotional experience, we will then be ready to explore why it’s there, whether it’s helping us or not, and how it may relate to our past wounds that are perhaps still pushing us around to this day.

 

 

 

 

 

 

Source: Russel Tarr, Using Plutchik’s Wheel of Emotions to improve the evaluation of sources (Available at: http://www.classtools.net/blog/using-plutchiks-wheel-of-emotions-to-improve-the-evaluation-of-sources/, last accessed February 20, 2017).

The Healing Power of Tears

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by Melinda Seley, PLPC

 

Tears have a complicated place in our society. Have you ever had a good cry, and felt (strangely) a little bit better afterwards?  Well, there is a scientific reason why that is the case.

In 2010, photographer Rose-Lynn Fisher worked on an amazing photography project called Topography of Tears. In this multi-year long project, she collected and examined more than 100 human tears under a microscope.  Among others, she studied tears shed while laughing, grieving, and responding to change, as well as basal tears (those meant to keep the eye lubricated) and reflex tears (those that respond to an irritant in the eye).

Fascinatingly, Fisher found that the appearance of tears is different based on what elicits them; and not only is their appearance different, but the physical composition also varies – most notably, emotional tears contain the neurotransmitter leucine encephalin, a natural painkiller that is released when the body is under stress to help improve one’s mood.

 

Our physical bodies are so intricately connected to our emotions that a chemical is released to help heal us emotionally when we cry!

 

So this remarkable discovery makes me wonder – when we view crying as weakness, what are we really doing? Why do we have a tendency in our culture, as well as other cultures, to view crying as something to be squelched, and prohibit our bodies from naturally responding to distress? What kind of healing are we missing out on?  It seems that we are rejecting the very thing that can actually physically aid in our healing!  If this is you, what does it look like to let those tears flow? What do you need or to believe in order to do that?

{A Smithsonian article describing Fisher’s project in more detail can be found here – I encourage you to read the whole thing!}

 

“The Art of Distraction”

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“The Art of Distraction”

by: Jason Pogue, PLPC

My wife and I are soon expecting our first child. We are excited and terrified all at once, and this spurs us on to read and talk with those who have gone through it all before. Though much of what we are practicing are techniques for ‘letting go’ and letting her body do what it was made to do, some of the techniques are purely in the realm of distraction. When the pain is so great, how can you or your partner distract you from it? These techniques for childbirth aren’t much different than the “techniques” we all pick up over time in a pain-filled world. I am reminded of this statement I’ve heard from a number of different wiser and older friends and mentors:

“No human being can fully bear the weight of reality.”

Even though I agree with this statement I can often feel as though I should be able to fully bear the weight of it all…that to set the pain and sorrow aside for a moment is actually being inauthentic or callous toward others or myself. When this feeling of should is not actually coming from others, I can still shame myself for spending an hour in distraction with television, or avoiding what I think I need to be doing in that moment. But is distraction always a problem?

The truth is that reality is a mix of both beauty and brokenness – both joy and sorrow, pleasure and pain. Yet often we can find the sorrow and pain winning out…snuffing out our joy. It only takes a few minutes of reading the news to be overwhelmed by the amount of violence, death, corruption, hatred, deception, and malice in the world around us. If we were to remove every bit of distraction from our lives and force our eyes open upon the unending wounds of the world, we would be swallowed up by grief. Though it is a painfully important exercise to wrestle with the big questions of life, to constantly live in this place would be simply unbearable.

The question is not whether distraction is good or bad, but what kind of distraction(s) are we involved in and how flexible are they? Taking some alone time to listen to music is a far more healthy a distraction than drinking until you black out. A good distraction, or coping-mechanism can assist you to bear through an excessively painful or overwhelming moment until you are in a safe enough place to process what has occurred.

More than just assessing the kind of distractions we engage in, a healthy arsenal of coping mechanisms assesses how flexible our distractions are – after all, you probably can’t go into a room and listen to music for an hour when you have a presentation to give at work or when your little boy is crying because he is hungry again! Consider one healthy coping mechanism of sharing what your internal experience is with someone else – this can be hugely beneficial in calming our bodies down and feeling known, but it would be entirely destructive to engage in with an abusive listener waiting to use our vulnerability against us. Sometimes the ways we’ve been wounded erode our ability to assess one person from another, and instead of engaging in the appropriate coping mechanism we simply choose one way of relating to everyone.

The problem is not distraction, or coping mechanisms – these can be a gift at times to get us through unbearable moments. The problem is when a particular distraction or coping mechanism becomes our only answer to the pain, is destructive to our lives, or continuously takes the place of ever actually returning to the pain and sorrow that resides within us and in our world.

So how are you doing with the art of distraction? If you aren’t able to cope, or are seeing destructive, rigid, or unending distraction taking over your life I invite you to give us a call to meet with a counselor, grow these skills, and process the emotional turmoil beneath it all. You have the ability to not only survive the grief of this world, but to work through it so that you can take joy in your day-to-day life. Why not start using it today?

Is Grief Good?

Is Grief Good?

by: Lianne Johnson, LPC

shutterstock_174741554To allow yourself to experience grief, and to choose to engage in the on-going act of grieving, is difficult and takes courage. I believe it is something we must actually choose to learn how to incorporate into our lives. According to Brene’ Brown, who has studied emotion and vulnerability for 15 years, we fear the emotion of grief the most. I agree.

As humans, we tend to run from what we fear. So if we fear the emotion of grief, then it makes good sense to say we will likely run from feeling and experiencing it in our lives to the best of our ability.

Why do we fear grief so much? As I asked myself this question, I realized I believed lies about grief and grieving.

Here are some lies I have either believed myself or have heard from others –

~”If I let myself feel sadness or pain, it will only make it worse.”
~”If I let myself acknowledge my grief, I will never be able to function again. It will engulf me.”
~”I don’t have time to be sad.”
~”I need to think positively and not dwell on the bad (on the pain).”
~”The pain from my grief will be so painful, I will not sustain under it.”
~”If I let myself grieve, I am just having a pity party for myself.”
~”Grief only comes when someone dies, and no one has died, therefore I shouldn’t be in pain.”
~”Something is wrong with me because its been “this much time” and I am still sad about ____.”

There are some deep-rooted misbeliefs exposed in the comments above. The assumptions exposed are that grief is bad, weak, wrong, only “okay” when someone dies, and that it exists on some sort of definable timetable.

I started learning a lot about grief and grieving 5 years ago when the landscape of my life radically changed through my divorce. Wrestling with betrayal, and the loss of our intact family, is something I am still grieving. My days are no longer shadowed by grief, but it still pops up from time to time. Some days it may pop up for a moment, some days it may take up residence for a few hours. It has taken me awhile to learn that I will be “okay” in living a life now sprinkled with grief on a daily basis.

I didn’t start out okay with my grief. For the better part of a year after my life had radically changed, I was angry at the pain of my grief. I tried to numb it, run from it, and mask it into something it wasn’t. I fought it, and I suffered for it.

I had to learn how to not fear grief, but rather how to embrace its presence. I had to learn grief is not containable, it cannot be managed, and it lacks predictability. It can last a moment or remain for the better part of a day. It does not ask for my permission to overshadow a day. I also had to learn that when grief rears its head, it doesn’t mean I am weak.

My journey to no longer fear grief is much like my process of no longer fearing thunderstorms. As a kid, I feared thunderstorms (and if i’m being honest here…my fear lasted into my early adult years). It didn’t matter if a storm came in the day or night. To me, the loud bangs of thunder and sudden flashes of light freaked me out! Now as I sit with my youngest son during a storm to calm his fears, I wonder, “What was I so afraid of? It’s just a thunderstorm!” I believed unfounded lies about storms: “something bad is going to happen,” “what if it never stops,” “I am not okay and I won’t be okay until the storm goes away…” and on and on my thoughts would go. Do you see the similarity between storms and grief? With both, I feared what I didn’t understand.

Allowing ourselves to feel grief, is as important as allowing ourselves to feel joy. When we try to numb only the emotions we dislike, we set in motion the beginnings of living an emotionally handicap life. Over time, we will not only numb the emotions we don’t like, but the emotions we like become numb as well.

Accepting Depression

Accepting Depression? “Are you kidding!? Why would anyone want to accept it!?”

slide2Depression can be brutal. You have no energy, no passion. You feel like crap pretty much all the time. It’s the hardest work of the day to find the juice to get out of bed, but you spend so much time in bed, you hate being there. You’re sick and tired of being sick and tired.

But wait there’s more! In addition to having zero energy to do 40% of the necessary things in life (like “eating”, or “bathing”, or “walking”), there’s all the guilt that comes from not having the energy to do them. You feel like you’re dropping the ball, doing life wrong. The voice in the back of your head keeps saying, “You should be able to handle this, but you can’t. If you were a stronger person, you’d be able to get past this more easily. Don’t be such a complainer!” It seems like the very fact that you’re depressed means that you’ve screwed something up.

This is the double-whammy of depression. Not only is the experience awful, but the fact that you’re having it in the first place means you failed somehow.

I have just emerged from a 3-month-long tunnel of depression. One might think that Mental Health Professionals should have their shit together well enough to not get depressed, or at least to know how to handle it when they do. I know I kept coming back to that particular refrain. Therapists make lousy patients I guess, because that philosophy is a load of crap.

The hard work of “handling” depression is learning that there is no such thing as “handling” depression. It exists, it’s real, and it’s not something anyone in their right mind would choose. It happens. I’ll go out on a limb and suggest that depression is a state that 10 out of 10 people will experience in their lifetime, whether they would call it “depression” or not. It is something that is utterly common to humans.

Therefore, the internal accusation that “I’m doing it wrong” is utterly false. It is work to grasp this when you’re in the thick of it. It’s hard to believe that being depressed is not wrong because it sucks so much. Being depressed is a normal human experience.

We spend vast resources on not being depressed. What if we could accept that depression is a common thing for humans, and that even when we’re depressed, we’re OK? Don’t get me wrong, depression sucks, and it is perfectly appropriate to hate both depression and being depressed; but don’t hate yourself at the same time.

Of course, circumstantial depression and clinical depression are different animals. I do not suggest that anti-depressants are bad, or that there is no need for them. If your depression lasts longer than a couple of months, it’s time to think about getting medical help. There are real biological causes and effects of depression that Pharmaceuticals can alleviate.

I do believe that we can learn to live with and accept Depression as a common experience. I do believe that especially circumstantial depression can be prolonged and deepened by the self-attack trap that we commonly fall into when we’re depressed. We don’t necessarily need “fixing”. It doesn’t make us feel better, but accepting depression can help us not feel any worse than we already do. And for anyone who is depressed, the freedom to be depressed without the extra guilt or shame might just feel …”better”. – by Jonathan E. Hart, LPC

Life Lessons My Newborn Has Been Teaching Me

Life Lessons My Newborn Has Been Teaching Me

by: Melinda Seley, PLPC

Sometimes life’s greatest teachers come in the smallest of packages. After recently returning from maternity leave, I have been reflecting on some life lessons my newborn has been teaching (or re-teaching) me over the past several months.  Below are the top five:  

Silence the “always” and “nevers” and work to be present here and now.  

Caring for our newborn is one of the most demanding “jobs” I have ever had – it’s physically, emotionally, and mentally exhausting. In those first weeks with our boy, I found myself so afraid that this would be my new normal – being trapped in the house with a tiny little person who could only communicate via hangry crying and who needed something from me for what seemed like every minute.  I would never get to have friends again, enjoy a cup of hot coffee, attend church, or do anything beyond being at my boy’s beckon call.  This is always how it was going to be.  I found myself saying a lot of “always” and “never’s”.  And the only place they led me was to despair and fear. They made me miss the joy and uniqueness of that finite season and a season I had so longed to experience.  

Do you find yourself saying a lot of always and nevers about where you are in life?  If so, what would it look like to, instead, be present in this moment, right now? To be honest about and grieve the unique challenges, losses, and hardships you are experiencing, but to not forget to look for and savor the good. Right here and now.

baby hand

Some of the most significant growth in life comes through hardship or struggle. Don’t avoid it.

Pediatricians recommend that by 2 months of age, infants spend 30-60 minutes on their tummy.  Until he could successfully lift his head, my boy hated “tummy time” and was quite vocal about his dislike of it.  It would turn our happy, easy-going baby into a crying mess.  I wanted to avoid it; I didn’t want to subject my own son to struggle; and honestly, I didn’t want to subject myself to additional emotional exhaustion from needing to soothe him afterwards.  But the only way for him to grow and be able to hold his head steady was for me to allow him to struggle. To give him opportunity each day to face what he didn’t like with support so that he could grow.  Is there anything in your life that seems like it would be easier to avoid but really what you need most is to get down on the mat and spend time learning to lift your head – through the tears and grumbles?  What are you missing out on because it’s easier or more appealing to avoid the struggle?  

Value “being” rather than “doing”.  

I am a “doer”. I like lists and I especially like to check them off. Life with a newborn doesn’t allow for many lists other than feed, change diaper, soothe, repeat (with the occasional change clothes and spray with stain remover mixed in!). In the first days of being home all day alone with my son, I texted my husband, “I’ve showered and done a load of laundry…today is already a success!” And in doing so, I realized that my definition of success was based merely on how much of my “to do” list I could accomplish…instead of savoring just being with my new, precious child who relied on me for everything and who I had longed to have.  Do you struggle as I do to find your identity in what you do rather than just being?  What would it look like to keep the to do list, but give it a whole lot less weight in determining your worth?  You are not what you do. You are not the boxes you check off. You are you and that is enough.

The first time will be the hardest…the important thing is to lean into the fear and do it.  

After 3 weeks with our little guy, I felt like maybe I finally had the hang of this whole parenting a newborn thing. But I still had not left the house with him alone. I was afraid – what if something happens when we’re out and I don’t have what I need or worse yet – I look like I have no idea what I’m doing as a mom?!  My fear kept me stuck in the house and unable to move forward.  And then I read somewhere an encouragement to do something I feared as a new mom each day.  And suddenly I felt a resolve within me that I would not let fear rule me. I had to name the fear and walk through it. After leaving the house for the first time and realizing that I could survive it (and more importantly, our little one could survive it!), it got easier. I had concrete experience to learn from.  What is fear keeping you from doing? What do you need in order to move through that fear and do something for the first time?

Stop comparing.

Being a first time parent is hard. There are so many unknowns, big adjustments, differing opinions on how you should care for your little one, exhaustion, and fear. Every parent is different and every child is different. I found myself looking around me at friends who are on their second, third, fourth child and thinking, “They are handling life so much better and they have more than one child! I can’t even manage {fill in the blank} and I only have one kiddo!” So much shame. And insufficiency. And failure. But my comparing isn’t fair. Those friends of mine have walked through the challenge of adding their first child to their family and they had to do and experience all these things for the first time, too.  And they questioned themselves, felt unsure, and were overwhelmed just as I have been.  And they learned along the way how to do it.  Comparing myself to others in different seasons or places in life discounts their journey to get where they are and the journey I have not yet walked.  And experience is one of life’s greatest teachers. When I stopped looking around to compare and gave myself grace to navigate this completely new role with my unique child and my unique strengths and weaknesses, I found so much more joy in the process. Do you find yourself making endless comparisons?  Are they fair? What would it look like to acknowledge that you have unique strengths and weaknesses and experience is a great teacher?  Would that make a difference in your joy?  

Do you need to learn (or apply) any of these life lessons along with me?  What are you learning where you are on this journey of life?  

 

Some Thoughts About Grief

After several years of learning about grief, and being reminded of its power recently through a painful experiences, I thought I would share some thoughts about grief with you that I have had.

Avenues Counseling

 

Here are some things I have learned about grief –

1.  It is powerful.  More powerful then you so don’t fight it.

2.  It must run its course.  You can’t make the pain stop and you can’t circumvent it.  You must go through it.

3.  The duration of grief is undefinable.  At first it will remain present for days or a week – a non-stop presence.  But then it may get a bit tricky because it will come and go as it pleases.

4.  It is exhausting.  You will likely have a headache, your chest will ache from the crying, your body will feel like you just ran a marathon.  You will walk slower, talk slower, think slower, BE slower because you are so tired from the grief.

5.  You won’t think clearly.  Your brain will feel foggy.  You may catch yourself staring at a wall for an unknown amount of time.  Its okay.  You’re okay.  Grieving won’t last forever even though it feels like it will when you’re in the midst of it.

6.  Your motivation will diminish.  Since you are so tired and worn out from your grief, doing normal mundane tasks will likely feel like someone just told you to go climb mount everest.  The laundry will stack-up, the dishes will sit in the sink, showering may happen less often.

7.  Reengaging in “normal” life will take time.

Be nice to yourself and don’t pressure yourself by saying silly things like, “I should be done grieving now.  I should really be over this loss by now.  I have got to stop being sad.”

By:  Lianne Johnson, LPC

 

The Power of And

The power of and: Bonnie and Clyde.  Chocolate and peanut butter.  Bert and Ernie.  They just go together, right?  The “and” works because we know (or have at least learned from others) that they fit together.  You can have one without the other but most would say neither would be quite as good or complete.

 

“And” is good.  “And” is how it should be.

But sometimes in life, we encounter circumstances that simultaneously press on both joy and sadness, hope and fear, relief and great grief.  Emotions that don’t feel like they should go together.

Avenues Counseling

You just had a baby; you are excited to be a mom and also really sad to lose the independence and freedom you used to have. You have a workaholic dad who doesn’t always have time for you; you love and respect him and have also been really hurt by him.  Your spouse just lost a long battle with cancer; you are devastated by the loss and also relieved that you are no longer overwhelmed by being the 24/7 caregiver.

Emotions that don’t feel like they should go together.  And in the midst of trying to make sense of them, we hear those voices in our head (or perhaps very audibly from those around us) that only one side of that “and” is the acceptable response or proper set of emotions to feel given the circumstance you are walking through. The way you “should” feel.  So the other, very real side of the “and” gets stuffed down inside with a sufficient dose of shame heaped on top.  It’s not allowed to be felt or talked about or acknowledged with anyone.  What would they think if they knew? How can both of these seemingly conflicting feelings be real?

For those of you who resonate with this, what would it look like for you to allow yourself to sit in the tension between your “and”? To be honest with yourself to see that you are feeling both the “acceptable” response to your circumstance as well as the “unacceptable” or less acknowledged response.  And to give yourself room to feel both sides of your “and”.  To grieve where there is sadness and identify what has been lost.  To rejoice where there is goodness or something gained. And to realize that giving way to one emotion does not negate the very real experience of or reality of the other.

And when you encounter a friend experiencing an emotion that “shouldn’t” be felt, I encourage you to sit and listen. To take a moment to put yourself in their shoes…really in their shoes.  And consider whether you might also be feeling a similar seemingly conflict of emotions. And then give them room to experience both sides of their “and”.

The power of “and” is freedom – freedom from shame, freedom to be honest, and freedom to be whole.

 

By Melinda Seley, PLPC

What’s so great about grief?

by: Andy Gear, PLPC
                  

I remember those first moments after the accident as if everything was happening in slow motion. They are frozen in my memory with terrible vividness. After recovering my breath, I turned to survey the damage. The scene was chaotic. I remember the look of terror on the faces of my children and the feeling of horror that swept over me when I saw the unconscious and broken bodies of Lynda, my four-year-old daughter Diane Jane, and my mother. I remember getting Catherine (then eight), David (seven), and John (two) out of the van through my door, the only one that would open. I remember taking pulses, doing mouth-to-mouth resuscitation, trying to save the dying and calm the living. I remember the feeling of panic that struck my soul as I watched Lynda, my mother, and Diana Jane all die before my eyes. I remember the pandemonium that followed—people gawking, lights flashing from emergency vehicles, a helicopter whirring overhead, cars lining up, medical experts doing what they could to help. And I remember the realization sweeping over me that I would soon plunge into a darkness from which I might never again emerge as a sane, normal, believing man.

–Jerry Sittser, A Grace Disguised

I remember a time when I experienced loss. As I walked home that evening, I remember telling myself this isn’t going to ruin me. I made a vow that I wouldn’t let it affect me. I wouldn’t be weak. I wouldn’t feel. I would forget; pretend it never happened. And then it wouldn’t hurt me. Then it wouldn’t touch me. I would ignore the wound; pretend it wasn’t there. Then it would go away.

But it didn’t go away. Neither did my memories. I started watching more TV to try to divert my attention. I had trouble concentrating on work, my mind wandering back to that event. To that pain. I had to distract myself, numb myself. I mustn’t think about it ever again. It was too painful. If I thought about it, something bad would happen . . . I had to avoid it at all costs.
None of us want to suffer. But none of us can truly avoid it.

We all have reason to grieve at some point in our life: loss, mistreatment, rejection. In the end it affects us all. But how we approach it influences how it forms us. As I see it, there are two basic options: we can ignore it or we can grieve it. And the path we choose determines how we come out on the other end.

On the surface, ignoring it sounds like the safer option. Just ignore it, don’t let it affect you. But it doesn’t work that way. When we ignore it, it continues to grow inside us. We waste away from the inside out.

It affects the way we approach life; we shut down parts of our selves. We shut down part of our mind. We shut down part of our heart. We become less than a whole person. Our relationships become shallow and stilted. There are parts of us that are shut away, irretrievable, unreachable to the closest people in our lives. We find ways to distract ourselves: TV, hobbies, work, porn, busyness. They may seem harmless enough. But they begin to own us. We live with eyes half open. We live with our heart half closed.

But we choose to ignore it because we feel overwhelmed and powerless. We want some sort of relief, any relief to get us through the days and nights. We keep ourselves busy to avoid our tortured thoughts. We numb ourselves to avoid the unbearable pain.

When we notice the pain less, we think we are out of the woods. We have survived the grief unscathed. But we have merely pushed it below the surface. And it will pop up again: in anger, in addictions, in unhealthy relationships. We have not saved ourselves pain; we have merely stretched it out, separated it from its source, and allowed it to dictate who we become. The irony is that in trying to escape the pain, we have given it the keys to our heart and allowed it to blindly drive us—as we simply pretend it isn’t there.

So what about the second option? The scarier option: facing our pain head on. Admitting the hurt. Acknowledging the loss. Processing the damage. Mourning what once was and will never be again.

This is the way of healing. We can choose to face it squarely. To meet it head on. To enter it honestly with our eyes wide open. It is a long and painful journey, but it can be a journey of growth not destruction.

But this requires facing reality for what it is. We cannot ignore it and hope that it goes away. A wound will not heal with lack of care; a bone will not mend without being set. We cannot heal by denying that something has been broken. We are made to share our stories, to experience our pain, to feel deeply, to mourn fully.

We must allow ourselves to grieve. This is not something that happens overnight; it takes time and community. It is not easy. It takes sharing our hurt, expressing our pain, acknowledging the damage done. Grieving does not make us weak; it makes us courageous. It is facing life as it is, not as you wish it were. There is hope in authentic suffering, but only false-hope in denial and distraction. Loss does not have to ruin us. In fact, if we face it honestly, it can grow us.