Monthly Archives: April 2013

Eleven Ways to Kick Hurtful Habits

Old habits die hard.  Be it smoking, gossiping, raising your temper, pointing out others’ flaws, avoiding responsibility, or getting defensive, when something becomes familiar and comfortable, pathways get set up in the brain and it becomes a knee-jerk behavior. 

Here are a few tips on how to change a bad habit and be a better spouse, family member, or friend:  

1. Become aware of the problem.  When I was training to be a marriage and family therapist at USC, one of the things we would do is film sessions with families.  Then we would sit down with the families and let them watch the tapes.  It was amazing how many people would look at the videos and say, “I can’t believe I do that! I can’t believe I say that! I can’t believe I make those faces!”   It had been tough for them to see before because their behavior was so habitual and normal.  Therefore, when you discover or are confronted with something you do that hurts somebody else, don’t ignore it.

2. Be honest with yourself. Whether you have figured it out by yourself or it was pointed out to you, you have to acknowledge that you have hurt someone else.  You need to take a good look at yourself and admit you have a problem.  That’s the only way you’ll change your actions.

3. Apologize. Apologizing doesn’t just mean saying, “I’m sorry.”  It needs to be followed by, “What can I do to make up for it?”   The answer you get in response will help you find a way to make things right.  Furthermore, you can’t apologize and then do the same thing again. Repeating the hurtful behavior makes your apologies meaningless.

4. Think before you speak.  Before words come out of your mouth, ask yourself, “What do I really want to convey?  How will he or she interpret what I say?”  Anticipate people’s sensitivities. Take time to figure out what you’re going to say in a tactful manner, otherwise, button your lip.  Not everything that is true needs to be spoken.

5. Show empathy.  Instead of saying, “I don’t really understand why they’re getting so upset,” put yourself in your loved one’s shoes and feel what he or she is feeling.  One thing I used to do in private practice and still do with couples on the air is have one person defend the other’s point of view.  For example, if a husband comes home and isn’t very cuddly and friendly, his wife has to adopt his perspective.  She might say, “I had a long day at work and, on top of that, there was horrible traffic coming home.”  And then I do the reverse.  If a husband is complaining about why things aren’t neat when he comes home, he has to take on his wife’s point of view: “I had x number of things to do in addition to taking care of the kids, so I couldn’t make everything perfect.”  It’s amazing what a difference showing some understanding can make.  Just the look on the other person’s face when you defend why they do what they do is priceless.  (Just for fun, try playing this game tonight with your spouse!)                    

6. Control your temper. When you’re about to fly off the handle, remember the old “count to 10″ trick.

7. Practice, practice, practice. It takes about 30 or so repetitions to create a new habit, so stay with it.  As you probably know, one of my hobbies is shooting pool.  What’s fascinating to me is how if I miss a shot and try to do it again thinking I’m doing something different, I’ll hit it the exact same way.  I have to set up the shot seven or eight times until my brain sees it differently.  We’re like that with everything – it takes repetition for your brain to set down a new pattern and become comfortable with it.

8. Listen when others speak.  Instead of getting defensive and assuming everything is a criticism, allow other people to help you recognize certain ways you could improve.  Unless the person is downright mean and nasty, listen to them.  You may think they’re putting you down when they’re really trying to lift you up. 

9. Remember that relationships have to be a win-win.  If one of you loses in a relationship, you both do.  Always trying to “win” an argument is only going to cause more hurt.  For example, when a woman’s husband doesn’t want her to stay at home with their kids, I tell her to say how much more relaxed, loving, and available she’s going to be, and that she’s impressed with him as a man even though it’s going to be a little scary without the extra income.  That way it’s a win-win: he feels elevated and so does she.  If you can’t fix it so both of you feel like you’ve won something, then put the issue away and come back to it another day.

10. Believe in yourself.  You have to believe that you actually can change. Trying is no good – you have to do it!

11. Remind yourself that you want this.  You either want to be a better person or you don’t.  It’s that simple. 

Helping Teens with Their Mental Health

Therapy doesn’t come without resistance, especially when you’re dealing with a teenager.  It can be very difficult to get a teen on board with therapy because there’s usually a lot of defensiveness.  I want to discuss a handful of reasons why teens resist treatment:

1. Social stigma.  Anything associated with therapy or mental health issues is a little bit of a taboo.  Kids worry about people pointing their fingers and saying they’re crazy. 

2. Rebelliousness.  No matter what you suggest, some kids will just go against you because you’re an authority figure to knock heads with. 

3. Poor insight.  Teenagers have a limited capacity to look at themselves honestly or realistically.  They often don’t understand how their behavior or problems are affecting them.

4. Fear.  They’re afraid of being “crazy,” that others will perceive them as such, or that they can’t get better.  They also may be scared to death of having to take a deeper look at themselves or their problems.

5. Embarrassment.  They’re embarrassed that they can’t straighten themselves out, and therefore, accepting help from others can be difficult.

6.    Facing their problems may be too painful or overwhelming. 

7. Misconceptions.  Most teens don’t know how psychotherapy works, and they’re worried about what will happen if they admit to things.  They don’t know that the therapist cannot give their parents the information (therapist-patient laws prohibit that, even with minors).

8. Concealment. They don’t want to admit that they’re hiding something – cutting, abusing drugs, etc.  

9. Holding on.  This is what my book, Bad Childhood – Good Life, is all about.  They’re holding on to the drugs or other habit.  They’ve become so dependent on a way of thinking and behaving that it has become their identity.  They’re scared to death of giving up their self-protective mechanism of hiding from reality because it means they will be stripped naked in their own mind, and that’s pretty scary. 

10. Unworthiness. Some kids get so beaten down and depressed that they don’t feel like they’re worth much or that anyone would care about them. 

So, those are some of the main reasons kids resist treatment.  But the question still remains: How do I get my child to attend therapy?

First off, don’t trap them.  For example, don’t say you’re going to the mall and then drop them off at a therapist’s office.  That doesn’t work well.  There are two really good techniques I have always suggested to parents:

1. Make it a team effort.  Say something like, “You know, you and I have been fighting a lot lately, and there’s just so little happiness in the house.  So, I’m thinking if you and I went into counseling together, maybe a therapist could help us sort all this stuff out and make things better.  You’ll be happier and you’ll be able to do all the things you used to enjoy and probably miss.  I’m not sure how to make things better myself, but a therapist could help us work it out.”  That way it’s not, “You wacked-out kid, I’m putting you in therapy because I can’t stand it anymore.”  Make it about how “we” – you and me – can’t figure it out and that you need to get somebody who can help. 
 
2. Make a definitive statement (e.g. “I’m going to schedule the appointment so we can sort it out together”) and then talk about it in the days before the appointment.  For example, say, “Are you a little nervous about the therapy?  Because I am.”  If you tell your kid that you’re having apprehension about the therapist saying you didn’t do everything right, they are going to look at you and think, “All right, this is more even-steven. It’s not only about me.”  The fact that you are both feeling discomfort will be comforting to them. 

When they start therapy, tell your child you want them to go to four sessions, and then after that, you, your child, and the therapist will discuss if there is more to do.  During the first session, your teen will usually be angry.  I remember I used to have so many kids come in to my office and just sit there and glare at me for an hour: “Is it over yet?!”…”Is it over yet?!”…  The second time they come in, there will typically be a little less anger and more movement toward talking about their pain.  At that point, a good therapist will say, “You know, last week you were pretty angry about having to be here, and I don’t blame you.”  The kid is immediately going to be surprised: “She doesn’t blame me?!”  Being forced to do something you really don’t want to do and open up to a stranger about very painful things (which you really don’t want to do), is hard.  However, a good therapist will make your teen feel like they’re not being forced to do any of that, and instead, simply help them be happier and figure out their parents better.  Slowly but surely, by the third and fourth sessions things will be less forced and more about reducing the pain. 

While your child is in therapy, the family has to be very supportive at home.  They should never ask what happened in therapy – that’s none of their darned business!  Instead, it should be all about subtle reinforcement (e.g. “You seem more creative and relaxed right now, and I think that’s wonderful”).  Remember: a hug and a kiss can go a long way.