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Y’all hear me talking about self-compassion- a lot.  I mean, really a lot.

It’s probably a little annoying 😊 Because it’s a little like a broken record, but also- because self-compassion is really, really, really hard and may feel waaaay out of reach for you.

I know that my brain really needs to understand the science behind something- especially a vulnerable something like self-compassion- before I’m willing to risk trying it.

Maybe your brain is the same!!!

So here you go….a little introduction to the science of self-compassion.

Compassion is quite literally the neurobiology of change.

A compassionate brain is a brain that is open and available to shift, take in new information, and move toward integration.

Integration means developing lots of gorgeous, wonderful, rich, and plentiful connections; in the brain, in the body, and with each other!

Integration = mental wellness.

Integration mean emotion regulation.  Integration means staying regulated in the face of stress.  Integration means moving BACK into regulation more quickly after you flip your lid. Integration means empathy and insight.

Integration means all the good things.

More often.

Not all the time. 

I’m never ever ever ever ever aiming for integration all the time.

It’s not possible.  It’s not reasonable.  It’s not being human.

You will never stop flipping your lid.

You will never stop losing it on your kids.  Or your partner.

Or whatever it is that you want to stop doing.

And that’s OK.  Because it has to be OK because you are human and there is nothing you can do to transcend your humanity.

BUT…when we increase integration one of the things we do is build resilience.  That means it gets easier and faster for our body and brain and nervous system to come back into regulation; to feeling OK, clear, and connected.

This means we increase our ability to repair what happened when we flipped our lid.

This means we flip our lid less often.

This means we slow DOWN how quickly we flip our lid so we can use some of those brilliant coping skills that will help us NOT flip our lid.

How do we do this?

Practice self-compassion!!!!

Self-compassion sounds like “Oh, this is hard.  I’m doing the best I can.”

“I’m really hurting and overwhelmed right now.”

“Whoa…that was not ideal behavior.  That must mean that I was really hurting/overwhelmed in that moment.”

“The absolute only reason I would act that way is because I feel realllllly bad.”

“I’m not alone in this.  There are so many parents struggling right now.”

“Struggling is just what humans do.  Being human is hard.”

Self-compassion moves our nervous system from a reactive state to an open state.

From feeling tight and constricted and yucky to feeling open and curious…though obviously, not necessarily GOOD.

It’s a shift in the physical sensation.  Tight and constricted to open and receptive.

The more we shift into this open and receptive place the more we create the neurobiology the supports integration.  And remember all the good things integration means???

Here’s what I hear people say when they are resistant to self-compassion.

“If I’m compassionate with myself, I’m letting myself off the hook.  It’s just an excuse!”

“If I’m compassionate with myself, I’ll never change.  I’ll just keep doing this over and over again.”

“My behavior is so bad I don’t deserve compassion.”

My favorite way to turn this resistance around? 

Imagine if any of these beliefs are things you think are true about your best friend.

Their behavior is so bad they don’t deserve compassion?

See for me….someone’s really bad behavior means they need the MOST compassion.  Bad behavior = hurting.

Compassion and boundaries are NOT mutually exclusive.  We can absolutely hold compassion AND very very strong boundaries. For others….and ourselves 😊

If you were compassionate with your friend for their bad behavior, would that ensure that their behavior never changes?!?!  I mean really….does that even make sense?

Compassion and understanding what is DRIVING behavior is not EXCUSING the behavior.

Excusing is NOT the neurobiology of integration.  Compassion is.  Promise.

Robyn

Would you like to explore a complete paradigm-shift into how we see behavior? You can watch my F R E E 45(ish) minute-long masterclass on What Behavior Really Is and How to Change It.

Just let me know where to send the links!


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Yesterday I sent an out an email with the subject line “Last Week Sucked.” 

I wanted to offer up a sense of ‘I’m WITH you!!!” that all of us have terrible days, weeks, months, (and even a year…).  I write so often on compassion, curiosity, and hope- and I have a very deliberate practice in my own life of noticing things that are good that sometimes I worry I give of the vibe of “everything’s perfect here!  No problems in my life!”

Nope nope and nope.  I DO work hard to be deliberate about noticing things that are good, but that isn’t so I don’t notice the things that aren’t.  It’s so a grow my capacity to manage the things that aren’t.  It’s not a path toward spiritual bypassing; it’s a path toward authentically and truly being with ALL experiences.  Good and bad ones.

(Also- I understand there is great privilege in my ability to do this.  I currently choose to believe that I can use my privilege for good- and a way I do that is by caring for my nervous system so I can support those who don’t benefit from the same privilege).  

So anyway, I just wrote an honest, authentic email about how last week sucked.

And I found myself writing “I really don’t even have anything helpful to say about how to get through sucky times.  Sometimes all we can to is hunker down, hang on, and hope it’s over soon.

Turns out, that really resonated with folks.

Y’all, sometimes there are simply no silver linings.  There is no way to wrap things up in a bow or say ‘this was worth it’ or ‘this good thing happened because of this bad thing’ or any other sort of platitude that can sometimes be helpful but is more often a way we try to ignore how much things hurt.

Sometimes there are no coping skills that we can use that will help.  Sometimes there is no boundary to set.  Sometimes there is quite literally nothing we can DO.

Sometimes things just suck.

A lot.

And you may even be thinking “uh….this isn’t going to be over soon.”

Whatever your this is.

That very well may be true.

But there is a way to bring hope together with radical acceptance.  Radical acceptance says “this is what it is and I can’t do anything about this.”  (Well kinda…it’s more complicated that that but not really the overall point I’m trying to make here so I’m not going to go any further into it right now).  Hope says “It’s not possible for this to never change.  The world, people, energy, etc. isn’t static.  Even if this situation doesn’t change, my relationship to the experience will.  I’ve never had a feeling get stuck.” Hope says “Even though this terrible experience isn’t going to change, I can not be ALONE in the experience.”  Because it’s not experiences that cause things to be traumatic.  It’s aloneness.

We can keep a foot in hope.  A foot in radical acceptance. 

Things do change.  They will change.

And to be clear.

This mantra of hunker down, hang on, and hope it’s over soon….it’s not a great mantra for everything 😊  In fact, it’s probably not a great mantra for most things.  Some things need us to respond with anger.  With creating change.  With setting a boundary.

But sometimes that just isn’t possible.  And all we can do is hang on.

Hang on, dear ones.  Hang on.

Robyn

PS- Have you seen my free resources page?  Check it out and snag yourself a free video series and ebook on Trauma, Memory, and Behaviors.  OR a free video series on Regulation, Connection, and Felt-Safety- which is at the core of my philosophy and all my writings!!!  CLICK HERE to grab those right away!

PPS- If your craving the co-regulation and connection you deserve so you have the support you need during these impossible moments, come join us in The Club- a virtual community of connection, co-regulation, and a little education.


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This is a guest post written by Jessica Sinarski, LPCMH (bio at the end!!)

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“She’s so manipulative!”

“He is only nice when he wants something.”

Have these thoughts ever run through your mind?

Maybe you’ve heard something like it from families you work with? It doesn’t feel good! No one likes it when someone else is pulling the strings. And it feels even worse when it’s paired with other squirrelly behavior, like lying or stealing.

Let’s dig a little deeper.

If we’re honest, what is the story we are telling ourselves about the kiddo who lies and sneaks and “manipulates” their way through life? There tends to be a moral spin on it – bad choices, bad kid. Those behaviors start to get mixed up with identity: “She is a liar and a thief!” And then the shame spiral kicks in for parents: I’m a bad parent. Good parents don’t have kids who steal. I’m a failure.

Oof. That is a lot for a family to hold.

I’m going to throw something out there that might feel radical, but hang with me because I’ve seen it change lives!

Let’s reframe the narrative.

What if manipulative or sneaky behavior has been adaptive? What if lying and stealing and managing the big people around me has literally kept me alive? Maybe, just maybe, the story is not bad kid…bad parent…no hope. Instead, I see a kiddo who has learned to gather resources without getting close. Now that is something we can work on!

Did you know that in the absence of an affectionate relationship in the early days of life, the brain starts to trim down its oxytocin receptors (oxytocin is that happy, bonding chemical) to make room for opioid receptors. Yep, the brain starts to protect against close relationships in favor of numbing the pain of neglect and abuse. The brain starts wiring for solo survival, for scrappy self-provisioning instead of trust and connection with a safe grown-up.

That’s not the end of the story, though!!

Brains can change.

Here is a quick video explanation if you want to learn a little more. The point is…years into living in a more safe and stable environment, you may still be dealing with lots of “squirrel moments.”

I promise…that delightful, relational little human is still in there!!  

So now what?

“I still don’t want to be manipulated,” you tell me, “and I don’t want my kid lying and stealing.”

Yep, I totally get that.

Here are a few things that help…

  1. Check the story you are telling yourself about the child. Here are some ideas:
    1. Her brain learned to lie to protect itself at a very young age. I get to be part of rewiring that big, beautiful brain.
    2. Oops, that was a “squirrel moment.” I need to tune in and find some “upstairs brain moments” too. (Here’s a free resource to help.)
    3. He’s so good at trying to provide for himself. It’s going to take time for him to trust that I am safe and caring and reliable.
  2. Check the story you’re telling yourself about yourself. Instead of those pesky failure thoughts we have as parents and therapists, let’s try:
    1. Telling the truth is really hard for him, so we are working on that skill together. I’m a good parent for meeting him where he is and helping him build those tough skills.
    2. I can use play and kindness while setting a boundary. In a conversational tone, without judgment, I can say, “I know you learned some good squirrel survival skills, so before we leave the playroom, let’s empty those pockets in case any little acorn treats are tucked away. They’ll be here next time you come see me.”
    3. I really know my child and will lovingly set them up for success by keeping valuables locked up while they practice building self-control in situations where it would be easy to fall back into self-reliance.
  3. Notice the patterns. When we are stressed, we tend to rely on well-worn pathways in the brain. For a neurodivergent child or someone who has experienced early life trauma, that can mean falling back into “survival mode” habits.
    1. Provide lots of felt safety during stressful times.
    2. Ease transitions with objects or security items that can travel to and from locations with the child.
    3. Catch your thoughts when a squirrel moment occurs, especially if it comes after a period of time without any lying/stealing/hoarding. All is not lost! Keep nurturing those developing pathways to connection and safety and trust!!
  4. Notice the good! Remember, this is only one part of your child. Keep trying to find that delightful little spirit behind some of the “bad behavior.” I promise it’s there! Sometimes it’s well-hidden, for safety sake, but keep looking.

You can find some support for the journey at bit.ly/RTBparents.

~Jessica Sinarski, LPCMH

Jessica is a therapist, clinical supervisor, educator, consultant, and children’s book author!  She is the creator of BraveBrains, a resource and training platform for home, school, and community.

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Robyn here- Jessica is awesome!!  SO awesome, that I though y’all needed to know her :)  Jessica is my special guest presenter in next week’s webinar- where she’ll go much more in depth into Becoming a Behavior Detective.  It’s only $14!!!  The webinar is Thursday the 22nd at 12pm eastern but you don’t have to attend live!  Everyone who registers will receive lifetime and unlimited access to the recording!!!  You can read all the details and register by CLICKING HERE.