Acceptance and Commitment Therapy is defined by a commitment to change while also choosing to accept things the way they are. The idea follows the line of thinking that, “psychological suffering” is caused by our inner language or cognition. When we are inflexible psychologically we lose a healthy connection with the present moment.
Some years ago I noticed a higher number of cancellations due to the flu than other seasons. This year the Corona Virus is putting fear in many hearts. People are stockpiling toilet paper and essentials to have around the house and some offices are preparing to have their employees work from home. Vacation plans are being canceled as fear rises like the tide. Around 7 years ago I started on a quest for natural health
Once you’ve experienced the shock and euphoria that accompanies the news that you’re having a baby, your thoughts move on to the physical and financial preparations that need to be made. There’s a nursery to be assembled as well as equipment and supplies to be acquired so you’re ready to go when the big day arrives.
For parents who find they’re expecting a child with a physical or mental disability, the shock they experience is of a slightly different nature.
Tis the season for intensified feelings of grief, despair, and loneliness. The feelings of sadness of the loss of a loved one increases exponentially during the holidays. The memories of past holidays together can flood the mind and intensify the feelings of loss. When our lives aren’t perfect and we look around at everyone else’s seemingly perfect lives, despair sets in with feelings of inadequacy. The feelings can spin around in our minds like a tossed salad with too much dressing, “They have an intact family, they have money to go skiing, they don’t have financial problems, their kids have good grades…
I have learned that it takes around 3 years for a bamboo plant to be fully established once it is planted. It will have long periods in which the plant doesn’t appear to be making any growth progress. It is during this time that growth is occurring underground within the root system. The roots are actively growing and pushing water up to the plant above ground.
Acceptance and Commitment Therapy is defined by a commitment to change while also choosing to accept things the way they are. The idea follows the line of thinking that, “psychological suffering” is caused by our inner language or cognition. When we are inflexible psychologically we lose a healthy connection with the present moment.
When you have been trying to communicate effectively for weeks, months, or years and you begin to realize that you are being manipulated consistently, then you may need the Grey Rock Method. Control tactics such as gaslighting, projection, and blame shifting can be used to avoid accountability. Stonewalling can also cause communication to break down and screech to a halt. Highly manipulative people will try hard to get a reaction out of you and then draw attention to your reaction as the problem instead of their behavior that caused the reaction.
Sometimes you might even feel that you were “baited” into a reaction. This is when the manipulative person intentionally does something that they know will get a negative response out of you because they know ahead of time that it will be upsetting to you. Baiting can be intentional such as creating delays that cause you to be late, intentionally putting the volume up too loud on the TV knowing it will cause you to ask them to turn it down, or intentionally changing their plans and then not informing you about it, or leaving without you, for example. These tactics naturally cause you to react by feeling confused and hurt by their continuous behaviors that are subtly or overtly upsetting.
Naturally, misunderstandings occur in healthy relationships on a regular basis. However, it happens accidentally, infrequently, and unintentionally. A healthy person can do repair and acknowledge what they did that was hurtful. They might say, “I am so sorry, I thought I told you about that, I must have forgotten, will you please forgive me?” You should be able to see that there is effort towards positive and meaningful commununication.
A manipulative person will deny that the behavior happened (gaslighting) and then make you feel that you are the problem because you got upset about their behavior. They might also tell you that you are the one that did it and not them, even though you recall that it was them (blame shifting). Covert manipulation is harder to identify as it can be played off as normal behavior and therefore easily minimized. You might be told that you are “just too sensitive.” Overt manipulation is more obvious when someone intentionally humiliates you in front of others or deliberately calls you cruel names. Either way, it can be very unsettling and confusing.
When this unhealthy dynamic becomes the consistent theme in a relationship dynamic, whether with a spouse, sibling, friend, parent, or boss, then you can attempt to use the Gray Rock Method. When you use Gray Rock you will attempt to refrain from reacting to their behavior with strong reactions, either positive or negative. Neutral or boring responses are implemented instead. You might respond with indifference and move onto something else without engaging. Another example could be that you say “Okay, that’s not what I remember, but I would like to head over there now.” Instead of “You always do this to me! Now we are going to be late again!” Sometimes this might help to diffuse the situation.
Part of the reason Gray Rock is needed is because narcissistic, borderline, or psychopathic personalities sometimes seem to derive pleasure out of manipulating your emotions. Personalities that have a high need for control will constantly manipulate your emotions and you can feel very unsteady and constantly confused as a result. They often have no interest in resolving the issue because they prefer to control the situation or person. People often ask if they “know what they are doing when they manipulate you” but that is up for debate. Once you start to react they might become calm while watching you get upset. Using Gray Rock can help you feel that you are taking some control back. However, once a person with a high need for control feels that they might be losing control, their tactics might worsen instead of improve. If this is the case, it is recommended that you seek professional support to help you through it.
Here are some ideas for how to use Gray Rock:
Use short non-descriptive responses.
Say “Yes”, “No” or, “I will think about it.”
Keep responses brief, uninsteresting, or neutral.
Attempt to not feed into their drama.
Be factual and concise.
Avoid additional display of emotions.
Don’t give details that aren’t necessary.
Avoid getting off track and discussing multiple similar topics.
Try to manage facial expressions to be calm and unexpressive.
Avoid using their tactics as a countermove.
Do not tell them that you are using Gray Rock.
End an argument if it isn’t getting resolved, “Let’s talk about it later.”
Disengage from “circular arguments.”
If you do not feel safe or if they threaten your physical safety then please seek safety by having a contingency plan or call the Domestic Violence hotline: 1-800-799-7233. You can also call 911 if you feel threatened.
I hope this helps. Remember that you are free to heal from the things that have wounded you.
Blessings,
-Gretchen
Some years ago I noticed a higher number of cancellations due to the flu than other seasons. This year the Corona Virus is putting fear in many hearts. People are stockpiling toilet paper and essentials to have around the house and some offices are preparing to have their employees work from home. Vacation plans are being canceled as fear rises like the tide. Around 7 years ago I started on a quest for natural health
Once you’ve experienced the shock and euphoria that accompanies the news that you’re having a baby, your thoughts move on to the physical and financial preparations that need to be made. There’s a nursery to be assembled as well as equipment and supplies to be acquired so you’re ready to go when the big day arrives.
For parents who find they’re expecting a child with a physical or mental disability, the shock they experience is of a slightly different nature.
Tis the season for intensified feelings of grief, despair, and loneliness. The feelings of sadness of the loss of a loved one increases exponentially during the holidays. The memories of past holidays together can flood the mind and intensify the feelings of loss. When our lives aren’t perfect and we look around at everyone else’s seemingly perfect lives, despair sets in with feelings of inadequacy. The feelings can spin around in our minds like a tossed salad with too much dressing, “They have an intact family, they have money to go skiing, they don’t have financial problems, their kids have good grades…
I have learned that it takes around 3 years for a bamboo plant to be fully established once it is planted. It will have long periods in which the plant doesn’t appear to be making any growth progress. It is during this time that growth is occurring underground within the root system. The roots are actively growing and pushing water up to the plant above ground.
thought about writing on the topic of grief this afternoon before I learned the news of the most recent school shooting. Hearing of the news of the shooting in Florida today reminds us that so many people are grieving every day. It's horrifying to hear of such news, and the tragedy reminds us that each day we live is a sweet blessing. Our hearts break for those affected by the senseless violence. Some of us grieve sudden and unexpected losses, similar to the one in the news today in Florida, and others grieve over time as loved ones suffer from a terminal illness or fragility from old age.
Identifiable stages of grief include; denial, anger, deep sadness or depression, bargaining, and acceptance.
Healthy couple relationships have some important shared components. If you want your relationship to thrive focus on developing your relationship in these areas.
Shared Interests- Couples need to have some interests that are shared. Interests such as sports, being outdoors, reading, shared faith, and similar views all help couples feel connected to each other. All interests don't have to be the same, but there needs to be enough shared interest to build a common bond.
Every single hour of every day, we have choices. We have choices about how we view what we are experiencing. Every choice we make is creating a habit, or a neural pathway, in our brain, that stays connected. The more we think a certain way, it becomes easier to travel down that path, because our neural synaptic connections are created and sustained by how we think. In other words, If we persistently think negatively, then we will have trouble seeing the positive, even if there is positive to be seen.
Her phone calls seemed to get farther and farther apart. She seemed distant and aloof and I started to wonder what was going on. I considered her to be my closest friend. We roomed together for years in a spacious, sunny apartment. We had been through a lot together and had supported each other through hard times. We also laughed a lot, and had code sentences that only we knew what they meant; private jokes built over years of closeness. I wondered why she wouldn’t get back to me.
