Just wanted to share an article by psychotherapist Annie Wright, that I found valuable and insightful.
Article On Trauma Background & The Current COVID-19 Crisis
Category: Mental Health
A Different Hierarchy of Needs
A few weeks ago my therapist sent me this image, which she said reminded her of me, and it “hit the nail on the head”. It follows the same format as Maslow’s Hierarchy of Needs, which I found quite cool.
I’ve taken this “Enneagram” personality test before and my results pinned me as a nine, so this image was even more interesting to me. I never take personality tests seriously, as there isn’t any scientific validity to the majority of them, but they’re fun to do anyway.
My Self-Care/Self-Soothe/Sensory Kit
I thought I would share a list of those things that help me regulate and provide comfort.
– Weighted Blanket. Best investment ever!
– Weighted lap pad which I use while driving and working/studying. It helps me focus a little better, and provides some comfort and deep pressure stimulation.
– The Rose Quartz stone my therapist gave me.
– Therapy/Exercise Ball. Sitting and bouncing on this is soothing, especially when I’m overwhelmed and anxious.
– Aroma dough. It’s like play-dough for adults, with the added benefit of healing essential oils. 😉 (Website: http://aromadough.co.za)
– Hot Chocolate sachets.
– Pillow Mist (Lavender & Patchouli oils).
– Cuddly (soft toy).
– Baby blanket.
– A set of candles in beautiful crimson and azure blue glass containers.
– A pair of thick, fluffy socks.
– Lavender and vanilla hand lotion.
– A book of pictures of cute puppies.
– Vanilla soft-lips lip balm.
– Photo’s, letters and notes from those I love and care about.
– Essential oils and a diffuser: Peppermint, Lavender, Jasmine, Chamomile, Rosemary, Ylang Ylang. Will use one of these or a combination for specific purposes.
– USB drive with a couple of my favourite movies.
– Various fidget toys. I have the habit of playing with my hair, which isn’t a problem, but my dad used to yell at me when I do it around them, he hates it, so that’s where the fidget toys come in handy. Skin picking, chewing my fingers, etc… These toys all help. Wish I had had these while growing up.
– Noise cancelling headphones. I never leave the house without this.
– Chew toys (eg. Chewigem). I have a habit of chewing the inside of my cheeks and my lips, so I’ve found this helps when I feel the urge, or find myself unconsciously started. For some reason chewing gum doesn’t really work, as I still find myself chewing my mouth with the gum. I try to stay away from chewy sweets as the sugar, just like caffeine, makes me more worked up.
– Rainbow bubbles. These are awesome; they have this beautiful shimmer and different colours depending on the light and direction.
– Bullet Journal and favourite stationary. I started a bullet journal earlier this year, and it’s been so much fun and very helpful. I use it to keep track of my moods, habits, sleep, books, series, movies, favourite quotes, daily reflections, pre-therapy and post-therapy notes etc. If you don’t know what a bullet journal is and would like to learn more, here’s a nice link: https://littlecoffeefox.com/ultimate-bullet-journal-cheat-sheet/
So, these are some of my favourite things that help me cope with life and the world around me. What are yours?
What Exactly Does It Mean To Be Authentic?
I’ve often wondered what it truly means to be authentic. The concept confused me. I came across an interesting article the other day, and a particular paragraph described my confusion well.
“One big problem with authenticity is that there is a lack of consensus among both the general public and among psychologists about what it actually means for someone or something to be authentic. Are you being most authentic when you are being congruent with your physiological states, emotions and beliefs, whatever they may be? Or are you being most authentic when you are congruent with your consciously chosen beliefs, attitudes and values? How about when you are being congruent across the various situations and social roles of your life? Which form of “being true to yourself” is the real authenticity: was it the time you really gave that waiter a piece of your mind or that time you didn’t tell the waiter how you really felt about their dismal performance because you value kindness and were true to your higher values?”
Throughout my life I’ve had to present myself in ways that didn’t feel true to who I felt I was. I would sometimes change my views, opinions, and preferences to fit in with those around me. This would make me even more confused. Which person was I really? As humans we have the tendency to present different parts of ourselves to try to fit in, taking on aspects of the group and people we’re interacting with. It’s normal. But some of us take it to more of an extreme. Does this make us inauthentic during those times? Maybe.
There are certain ways in which I sometimes interact with the world and other people, that aren’t considered “normal” and that have either gotten me into trouble or caused people to view me as “weird”. Which is why I love those friends I’ve had for years that love my “weirdness” and who aren’t bothered or surprised by it. Everyone is different. Everyone has ways of being, of coping. Social anxiety is a big thing for me, and maybe this is one of the reasons I try to blend in so much. To the point where I question who I really am. I was bullied in my primary school years and labeled a “freak”, and was an outcast (along with my merry band of fellow outcasts) in high school. So trying to fit in, trying to just be “normal”, has always been something I felt I had to do in order to stay emotionally safe. And it’s only been the last few years that I’ve realized it doesn’t have to be that way. Not everyone will or should like us. Not everybody will accept or understand us. And that’s really okay.
Society expects us to behave a certain way. Our culture and environment shape us. What’s considered the norm in one culture or place, may be seen as inappropriate in another. There are certain norms that I’ve grown up with that I’m not comfortable with. Things that make me anxious. But I’m expected to fit in anyway. So I did.
I’m finding though that being inauthentic towards myself isn’t worth the price of fitting in. I no longer have the desire to do so. Sure, I still care what others think, and a part of me probably always will, but not to the extent to which I’ve always done.
I’ve come to believe that there is no single, congruent, true self that exists in all situations and environments. We are a complex mix of values, beliefs, biases, desires, etc. Both conscious and unconscious. These can get activated around different people and situations. It doesn’t mean we’re being inauthentic though. All of these are aspects of ourselves. Striving to always be authentic can sometimes backfire. Cause us to constantly question ourselves. So my goal is to not judge myself, and just try to be my best true self in that moment, for that situation. I think that’s good enough.
