Apocalypse Always: How to Stop Catastrophizing

Posted on by

In the classic children’s book Wemberly Worried, written and illustrated by Kevin Henkes, a little mouse named Wemberly worries about everything, big and small: cracks in the sidewalk, noises in the house, taking a bath—and, especially, starting school. No matter the situation, she constantly assumes the worst will happen.

Her constant worrying about what could go wrong is a hallmark of catastrophizing, where the focus is on the most catastrophic outcomes rather than on more likely, benign possibilities. Catastrophizing is an example of what therapists call cognitive distortions: unhelpful “scripts” that we pull out of our subconscious mind to help us interpret our experiences.

Some other examples of catastrophizing:

  • You find a strange mark on your skin and stay up late researching skin cancer. By the morning, you’re a wreck.
  • Your spouse is running late and not answering their phone; your mind starts fixating on the possibility that they were in a serious car accident.
  • You decide you need to leave your dysfunctional workplace, but you’re so focused on the worst possible outcome (not finding a new job, or finding a new job that is even worse) that you can’t take action.

It’s not that these worst-case scenarios aren’t real possibilities: you might have skin cancer, your spouse might have gotten into a serious car accident, you might not get a better job than the one you’re leaving. But are these the only possibilities? No, and they are not even the most likely possibilities. But catastrophic thinking leads us to focus almost exclusively on the worst-case possibilities, causing stress and anxiety without doing us anything good.

“Catastrophic thoughts like these represent Satan’s way of causing us to spend all of our energy on imaginary problems so that we don’t have the strength to deal with the real problems in our lives,” says Dr. Greg Popcak in God Help Me! The Stress is Driving Me Crazy!

 

Dealing with Catastrophic Thinking

So, what can you do if you recognize yourself catastrophizing in certain situations? Because cognitive distortions are deeply rooted in our subconscious minds—and often related to bad memories of similar situations—it usually isn’t going to work to simply tell yourself to “stop thinking that way.”

If catastrophizing is causing significant problems in your life, you might want to reach out to a therapist for help; you can find many Catholic Pastoral Counselors who draw on psychology and the wisdom of the Catholic tradition at CatholicCounselors.com. Another option would be to work through the process outlined in God Help Me! The Stress is Driving Me Crazy! or Unworried: A Life without Anxiety, also by Dr. Popcak.

Either way, you’ll be led through a “cognitive restructuring” process that is aimed at challenging and altering negative thought patterns to promote healthier thinking. Here’s a brief outline of what that process might look like:

  1. First, you’ll identify the type of events that trigger your anxious, catastrophic thinking.
  2. Next, you’ll name what this type of event means for you—why does it matter? What does it “say” about who you are, or how others see you?
  3. Then you’ll identify the memories of past experiences that provide the basic template for your catastrophizing way of thinking.
  4. Next, you’ll begin to develop a more helpful way of thinking to replace the unhealthy, unhelpful, catastrophizing script. For people of faith, this involves carefully listening to what the Holy Spirit is whispering to our heart.
  5. Next, you’ll make a conscious connection between this new way of thinking and experiences you’ve had that reinforce the truth of this new script.
  6. Finally, you’ll develop some practical strategies—physical, mental, spiritual, and relational—that you can take to further strengthen your mind’s connection with this new way of thinking.

You can find an abbreviated version of this approach in another post on our blog, “Feeling Overwhelmed? Try This Journaling Exercise.”

Changing old ways of dealing with stress doesn’t happen overnight, and it doesn’t mean we’ll never have another worrying thought.

But remember: God doesn’t want you to live with constant, overwhelming stress. And with the right support and an openness to God’s grace, you don’t have to.

How to Give Helpful Advice Without Overstepping

Posted on by

We’ve all been there, watching someone struggle with a problem without making any progress: the spouse who is perpetually late, the friend who won’t leave a dead-end relationship, the college graduate whose job search has stalled out.

Meanwhile, we can see exactly what they need to do to fix their problem…if only they would just listen!

It’s one thing to yell advice at the television as we watch our favorite team fall apart on the field. But when the person in question is someone close to us, our “helpful advice” will probably be ignored—or worse, met with annoyance.

There’s a better way to help the people closest to us, though, as Dr. Greg Popcak discusses in his book, God Help Me! These People Are Driving Me Nuts! Making Peace With Difficult People. Here’s a summary of the process he outlines in chapter 2 of the book.

 

What’s Your Motivation?

Before offering your advice, take a moment to ask, “Why am I so eager to jump in with my two cents?”

Let’s face it: sometimes, it’s less about them and more about us looking for some kind of personal ego boost.

If we’re living a Christ-centered life, though, our main motivation should be to love the person in the way God loves them. The Christian definition of love is wanting the other’s good. Our aim, then, should be to help our friend or family member become more fully the person God intends for them to be.

Aligning our desire for the person we’re trying to help with God’s desire for them is absolutely critical. If we’re not on board with God’s plan for them, then we’re at risk of simply trying to impose our own wishes, desires, and preferences on the person we’re trying to help. Rather than helping the person become the unique and wonderful reflection of God’s image that they were made to be, we’re really trying to remake them in our own image.

The reality is, playing God is way above our pay grade.

 

Are You Invited to the Party?

Unless you’re in a formal mentoring or supervising relationship (as the parent of a child, for example), steer clear of offering advice that hasn’t been asked for.

“The rule of thumb when helping others is wait to be invited to the party before you offer to bring the potato salad,” Dr. Popcak writes.

That doesn’t mean you need to sit by biting your tongue. You can offer your help, respectfully: “I know you’re struggling with your job search. I think I might be able to help, if you want.”

Whether the person is open to hearing your advice or not, this approach strengthens your relationship because you’re showing up as a respectful ally, not a boss ready to take charge of their life.

 

Start with Listening

Listening is an act of love, the saying goes, and it’s a critical part of giving good advice.

“If you really are interested in helping a person become what God created him to be, your first step should be to ask him who he thinks that is, and then you should be quiet and listen,” Dr. Popcak says.

If “who does God want you to become?” is a little too abstract, break the question down. Ask them what qualities they want to be known for at the end of their life. Do they want to be known as a strong person? A loving person? Wise, prudent, patient, creative?

Next, ask a follow-up question: If the person were to live out those qualities in the situation that is causing the problem, how would he or she act differently? In other words, if they approached the problem in a way that lined up with their aspirations, how would the situation change?

Often, this question helps a solution to “snap into place,” Dr. Popcak says. Better yet, because the solution comes from inside the person and lines up with their own stated values, they are more likely to act on it.

 

For more ideas about how to help the people in your life, check out God Help Me! These People Are Driving Me Nuts! Making Peace With Difficult People. Or, if you want more one-on-one advice, connect with one of more than a dozen Catholic counselors at CatholicCounselors.com.

Feeling Overwhelmed? Try This 3-Part Journaling Exercise

Posted on by

In a previous post, we discussed types of self-talk that only make stress and anxiety worse without addressing the root causes. (See “10 Ways of Thinking That Sabotage Your Life.”) Now, let’s look at one strategy for breaking the habit of unhelpful self-talk so that we can practice ways of thinking that actually reduce stress and anxiety.

 

Start by Identifying Old, Unhelpful Scripts

First, a quick review. “Self-talk” is the story we tell ourselves to make sense of our experiences. Unhelpful or harmful self-talk is often a “script” rooted in memories of experiences from our past. When we encounter a similar type of experience, our unconscious brain pulls out the old script and runs through it as a way of making sense of the new situation.

The problem is that the old script doesn’t give us a good handle on the new situation. The old script is what cognitive behavioral therapists call “cognitive distortions,” so named because they distort our perception of reality.

Dr. Greg Popcak explains how to identify the ten most common types of unhelpful self-talk in his book, God Help Me! The Stress is Driving Me Crazy! A few examples include mind-reading (assuming you know what others are thinking without having sufficient evidence), catastrophizing (expecting the worst-case scenario to happen and seeing it as inevitable), and polarized thinking (viewing situations, people, or yourself in extreme, all-or-nothing terms, without recognizing any middle ground).

But once you’ve identified an old script that’s keeping you from achieving a happier, healthier life, what do you do next?

 

A Journaling Exercise for Rewriting Old Scripts

One option is a three-step journaling exercise that helps you take apart the old script and rewrite a more helpful one. Here’s a summary of the process as Dr. Popcak explains it in God Help Me! The Stress is Driving Me Crazy!

 

1. Vent about the stressful situation 

Start by writing a single sentence that describes what happened. For example:

I applied for this job I really wanted two weeks ago, and I still haven’t heard back.

Keep it pretty straight-forward, focusing on the bare facts of whatever is causing you stress and anxiety.

Next, vent! Write down what this event means to you. Why is it stressing you out? For example:

I applied for this job I really wanted two weeks ago, and I still haven’t heard back. This is the fifth job I’ve applied for where they never even called to set up an interview. I thought I was a perfect fit, but they obviously don’t think so. I feel worthless, like a complete failure.

 

2. Identify the distortions

 Next, re-read what you wrote as if it were written by a friend; your job is to sort through each statement and separate facts from distortions. Make notes in the margins classifying each statement. For example:

I applied for this job I really wanted two weeks ago, and I still haven’t heard back. (That’s a fact.) This is the fifth job I’ve applied for where they never even called to set up an interview. (Also a fact.) I thought I was a perfect fit, but they obviously don’t think so. (Distortion: mind-reading,) I feel worthless, like a complete failure. (Distortion: polarized thinking, i.e., all-or-nothing, black-and-white thinking.)

 

3. Write yourself a helpful letter

Finally, continuing in your role as a helpful friend, write yourself a letter that responds to the facts of the situation in a way that grounds you in reality, puts things in perspective, and offers practical steps that might actually help address the situation. Here’s an example:

Dear friend,

I know job hunting can be discouraging and demoralizing. But don’t make it harder than it is by listening to negative thoughts grounded in faulty thinking! The reality is, there are many possible reasons why these employers didn’t get back to you, including reasons that have nothing to do with you—so stop “mind reading!” And the fact that you didn’t get these jobs doesn’t make you a “failure”; it means you didn’t get those jobs, and that’s it. Plenty of successful people experienced way more rejection before finding success.

Here are three things you can do. First, take some time to pray, and just rest in the assurance of God’s care for you. Second, get some professional help with your job search process: hire a job coach, or take an online course to spruce up your resume. Third, ask around about a Christian job support group you could join, or start one yourself. Getting some friends to support you on the journey will help you keep going.

As you write this letter to yourself, avoid any “empty talk”: platitudes, pep talks, or encouragement that isn’t backed up by evidence. Focus on putting the facts of your situation in a more realistic light and naming practical things you can do to move forward.

This exercise can help you get on top of your stress and anxiety, but for a more comprehensive, one-on-one approach that takes your faith into account, reach out to Dr. Popcak and the therapists at CatholicCounselors.com.

10 Ways of Thinking That Sabotage Your Life

Posted on by

Some ways of thinking help us lead to a healthier, holier, happier life. Other ways of thinking aren’t helpful at all, leading us to powerlessness, isolation, and self-indulgence.

This was one of the key insights of the great spiritual master St. Ignatius of Loyola, who realized that some thoughts (or “movements of the soul”) drew him closer to God and his own well-being, while others led him away from those things.

More than five hundred years later, a similar insight among psychologists would give birth to cognitive behavioral therapy, a form of psychotherapy that has proven effective for treating anxiety and depression.

As Dr. Greg Popcak points out in his book Unworried: A Life without Anxiety, the two frameworks—one spiritual and one more science-based—can both help us identify whether our “self-talk” (the little stories we tell ourselves to make sense of our experience) are healthy, godly, and productive. Identifying unhelpful self-talk can help us take steps to change the unconscious “scripts” that are sabotaging our lives.

Dr. Popcak goes into more detail about St. Ignatius’s approach to discerning helpful and unhelpful thoughts in Unworried, but for now, let’s turn to some of the most common types of unhelpful self-talk identified by cognitive behavioral therapists.

 

The Top Ten Types of Unhelpful “Self-Talk”

The following list of “cognitive distortions” (so-called because they distort our perception of reality) is taken from chapter 2 of Dr. Popcak’s book, God Help Me! The Stress is Driving Me Crazy!

 1. Mind Reading

Mind reading involves assuming you know what others are thinking without having sufficient evidence.

Example: You’re in a meeting and your boss looks at you briefly with a stern face. You immediately think, “My boss is disappointed with my work,” without any concrete evidence or feedback to support this assumption.

2. Filtering

Filtering involves focusing exclusively on the negative aspects of a situation while ignoring the positive.

Example: You receive feedback on a project. Despite receiving nine positive comments and one slightly critical one, you focus solely on the criticism, ignoring all the positive feedback.

3. Magnification

Magnification is exaggerating the importance or severity of events, often perceiving them as more disastrous than they are.

Example: You make a minor mistake in your report and think, “This is a disaster! It’s going to ruin my entire career,” amplifying the significance of the error.

4. Catastrophizing

Catastrophizing involves expecting the worst-case scenario to happen and seeing it as an inevitable outcome.

Example: You feel a mild pain in your back and immediately think, “What if it’s a serious illness? I might end up bedridden and unable to work.”

5. Emotional Reasoning

When you believe that what you feel must be true, even if there is no factual evidence to support it, you’re engaged in emotional reasoning.

Example: You feel anxious about flying and conclude, “Because I feel scared, flying must be a very dangerous way to travel,” even though statistics show it’s quite safe.

6. Polarized Thinking

Polarized thinking involves viewing situations, people, or self in extreme, all-or-nothing terms, without recognizing any middle ground.

Example: You don’t get the promotion you wanted and think, “If I’m not a complete success, I’m a total failure,” seeing things in black-and-white terms.

8. Fallacy of Internal Control

The fallacy of internal control leads you to believe that you are responsible for events and feelings that are actually outside your control.

Example: Your friend is in a bad mood and you think, “It must be because of something I did,” assuming you have more control over others’ emotions than you actually do.

8. Personalizing

Personalizing involves attributing external events or others’ behaviors to yourself, often blaming yourself for things you are not responsible for.

Example: Your spouse is short-tempered one evening and you immediately think, “They must be upset with me,” taking their mood as a reflection of your actions or worth.

9. The ‘Shoulds’

The ‘Shoulds’ involve imposing rigid rules on yourself or others about how people should behave, leading to guilt and frustration when these expectations are not met.

Example: You tell yourself, “I should always be working and productive,” and feel guilty whenever you take time for leisure, imposing rigid rules on yourself.

10. The Fallacy of Change

The fallacy of change means believing that your happiness depends on changing others to meet your expectations or desires.

Example: You believe, “If I can make my partner more outgoing, we’ll be happier,” thinking that changing someone else is the key to your happiness.

 

Changing Unhelpful Self-Talk

These distorted ways of thinking have real consequences for our life, leaving us poorly equipped to deal with things the way they really are. Moreover, a number of studies show that cognitive distortions lead to poor mental health and poor relationship satisfaction.

The good news is that once we recognize our unhelpful self-talk, we can change it—although that can be challenging, given that these self-sabotaging scripts are often deeply rooted in our subconscious brain.

We’ll look at some steps to help us rewrite those scripts in a future post, but if you can’t wait, contact a Catholic therapist at CatholicCounselors.com.

But I don’t want to spoil them!–How to Have a Healthy and Positive Relationship With Your Child

Posted on by

“I want to have a good relationship with my kids but I don’t want to spoil them!”

Does this statement feel familiar?

Attachment does not mean that you have to give your children everything they want, when they want it, and how they want it. It means listening to them, taking the time to understand why they want the things they want, and—if you can’t let them—brainstorming more godly and efficient ways that you could help them meet at least some of those needs in the here and now.

Alternatively, if you have to say no, as parents often must, it is always for a good and objective reason (for instance, your child’s safety or well-being) and not just because you don’t feel like it or because you reactively tend to say no to things out of stress and irritability.

In infancy and toddlerhood, fostering healthy attachment means responding promptly, generously, and consistently to cries. It means trusting the schedule God has built into your child for sleeping, feeding, and comforting and not making your child “cry it out” at night, or cry for long periods as a matter of habit during the day. Crying is never good for a child. It always means he needs help in regulating some system in his body (Sunderland, 2008). God gives parents the responsibility to attend to those cries promptly, just as he tells us He does in Psalm 34:4. “I sought the Lord, and he answered me, and delivered me from all my fears.”

As your child matures through childhood and adolescence, his needs become more complicated to meet. Parents should, as much as possible, use the “qualified-yes” technique in responding to these needs unless the request is for something that is truly contrary to the child’s well-being. For instance, if a child asked for something the parent couldn’t afford, the qualified-yes technique would have the parent say, “I can afford to contribute only X toward that, but let’s talk about ways you might be able to earn the difference if it is that important to you. Otherwise, this is what I can do. What do you think?” This would be as opposed to saying, for instance, “You want me to spend $250 on a pair of sneakers? Are you crazy?”

With the qualified-yes technique, the child learns that the parent is always someone to whom he can turn to get help in meeting his needs or making a plan by which those needs could be met. Because of this, even when the parent can’t supply what the child wants or needs, the child still feels attached because he has been heard and helped to come up with a plan. And, if the child decides that having that thing really isn’t worth the effort after all, it is he who makes that decision, and not the parent who makes himself an obstacle to achieving that need or want.

For more on how to use the qualified-yes technique as a way of fostering attachment through childhood and adolescence, check out our books Parenting Your Kids With Grace and Parenting Your Teens and Tweens With Grace!

 

Quick Links and Resources:

Parenting Your Kids With Grace

Parenting Your Teens and Tweens With Grace

Discovering God Together

How Anger Can Be Effective

Posted on by

Guest post by Dr. Mark Kolodziej, Pastoral Counselor with CatholicCounselors.com.

“Anger is not the issue, anger management is what is important!”

 

Anger is a natural progression of unmet needs. It would be easy to assume that once an individual’s needs have been met, the anger would go away, however this is not always true. When we have unmet needs we learn certain behaviors that become knee jerk reactions, these become habits. These conditioned responses persist even when there is no need. Similar to a law that has been developed because there is a need for the law. When the need disappears, the law often persists for long periods of time, sometimes centuries.

First we must identify what our needs are, then we must develop strategies to meet our needs, and finally we must use effective tools to be able to deal with our inappropriate anger response that persists even after the need has been met.

It is important to note that anger, when used appropriately, is a very effective and necessary tool for us to navigate the world. Knowing how and when to use emotions makes us more effective at life and in making a difference in people’s lives. Learning how to use the graces that God gives us helps us to bring our souls back to God and others who are in our lives. 

I have developed a program–Refrain-Freedom From Anger–that helps participants meet their needs and effectively manage anger in a healthy and grace filled way.

A new Refrain course is starting soon! Learn more about Refrain and my work as a Pastoral Counselor at CatholicCounselor.com! 

 

Dr. Mark Kolodziej, Pastoral Counselor, CatholicCounselors.com.

God Help Me! My Kids Are Driving Me Nuts—Becoming A More Graceful Parent

Posted on by

Parenting is hard work. And more often than not, just when we think we’re starting to figure it out, our kids enter into a new stage and it feels like we have to start figuring it out all over again! But you’re not alone.

The Theology Of The Body reminds us that families are schools of love and virtue where we all learn to live life as a gift, and that parents are the most important teachers in this school of love.  Parenting is hard, and it’s tempting to settle for just  “getting through the day” with our kids. But Catholic parents are called to do so much more.  The Church tells us that parenting is actually one of the most important ministries in the Church because it is the primary way the next generation of Christian disciples is formed. The world needs loving, responsible, godly people. God has commissioned Catholic parents to give the word what it needs.

That’s a big job! But the more we can approach parenting in a prayerful, thoughtful, intentional, graceful manner, the more we are able to fulfill our mission as Catholics–to let God change the world through our families by raising the next generation of faithful, courageous, loving, responsible, and godly men and women. Of course, none of us know how to do this perfectly. No matter how well we think we were raised by our parents none of us are saints and none of us know how to raise a saint–which is exactly what we’re called to do! We all have a lot to learn!  That’s why, everyday, especially when we’re struggling, we need to turn to our Heavenly Father and pray, “Lord, teach me to be the parent you want me to be–in this moment, and all day, everyday. Help me to respond to my children in ways that will glorify you, help me be my best self, and bring out the best in my kids in every situation. Give me your love and your grace, and let my kids experience your love and grace through me.”

Here are three practical ways to be a more grace filled parent!

1. Remember To Lead–When you’re correcting your kids, only 5% of your energy should be focused on what they did wrong. The other 95% should be focused on leading your children to a better place. Before you correct your kids, ask yourself, “What does my child need to handle this situation better next time?” Put your energy into teaching those skills. Punishments don’t work.  Teaching does. Using techniques like do-overs, role-playing, time-in, cool-downs, and other loving guidance approaches to discipline focus on giving your kids the skills they need to succeed next time–instead of shaming them for failing this time. Lead your children to virtue by showing them a better way to express their emotions, communicate their needs, accomplish their goals, get along with others, and manage their stress. The more energy you put into teaching instead of punishing, the quicker your kids’ behavior will improve overall and the less stressed you’ll be!

2.  Celebrate Success–Tell your kids when they handle a situation well by acknowledging the virtue they displayed. You don’t have to throw a parade–in fact, it’s much better if you don’t–but simple comments like, “That was really responsible.”, “You handled that really respectfully.”,  “That was very generous.” “That was a very loving choice.” and similar comments help kids understand that virtues aren’t just a list of words to memorize, but a practical guide for handling life’s ups and downs with grace. Believe it or not, kids want to be good, and they desperately crave your approval. By remarking on all the ways that exhibiting virtues help them manage their emotions, express their needs, negotiate stressful situations, and get along with others, you are showing your kids that they already have what it takes to do the right thing and you’re making them want to get even better at it. Celebrate your kids’ successful efforts to display virtue by letting them know you saw what they did and that you are proud of them for doing it.

3. Fill the Tank–There is a fuel that drives good behavior. Don’t forget to fill the tank. Both research and generations of wise parents will tell you that extravagant affection is the fuel that makes kids want to behave and try harder to please you. Research shows that affection is actually communication. Taking time to hold your kids close all throughout the day actually helps them reset their heart rate, respiration, body temp and other bodily rhythms when they are feeling stressed, frustrated, angry, anxious, or overwhelmed. Affectionate parents literally incline their children’s hearts to them, and make their kids naturally turn to their parents for guidance and comfort. Yes, you will still need to teach your kids what to do but affection is the fuel that makes correction work.

For more parenting resources, a community of Catholic Parent support, and a team of professionals ready to answer your questions, share in your challenges, and celebrate your parenting wins, join us at CatholicHOM! Online or in your app store!

Also, be sure to check out:

Parenting Your Kids With Grace (Birth to 10)

Parenting Your Teens and Tweens with Grace (11-18)

CatholicHOM

The Ministry of Parenthood

Posted on by

The world makes it tempting to be busy with many things–even various ministries–but The Theology of The Body reminds us that the most basic and fundamental ministry of every Christian person is parenthood. Whether or not we have children, every person was created to nurture others, to use our gifts to help others, and to support each other in becoming everything were created to be. That is what it is to “parent.” 

We’re made in God’s image and likeness and becoming like our Heavenly Father means, first and foremost, mastering the love that stands at the heart of parenthood. Every Christian is first called to be a spiritual parent, using our gifts to bless and build up others. Beyond this, some Christians are called to be biological or adoptive parents too. In either case, parenting isn’t just one ministry among many. According to the Theology of the Body, parenthood is the fundamental ministry from which all other ministry efforts flow.

If we aren’t embracing the fundamental call to motherhood and fatherhood (both spiritual and actual) and constantly striving and praying for God’s grace to be the best mothers and fathers we can be first and foremost, we’ll never have a healthy understanding of masculinity and femininity, relationships in general, God, the Church, or what it means to be a Christian disciple. Doing the work required to be an excellent parent–whether spiritual or actual–is the primary way God helps us heal the wounds that make it hard for us to love others the way He loves us. 

Parenting is hard, but not because kids are tough, or people are hard to deal with. It’s hard because healing is hard. The harder we find parenting the more God is calling us to heal, and the more God is promising to pour his healing grace into our hearts so that we can finally experience all the nurturing love he wants to give us and share that love with everyone who depends on us in any way.

  1. Focus On Skill Building—The primary focus of parenting is healing and skill building—learning and teaching the skills we need to be the people God created us to be. When interacting with others, correcting behavior, or making a change, focus on working with the other person to develop the skills necessary to address the problem at hand. What skills or virtues does that other person (or both of you together) need to increase to address the needs or challenges you’re facing? Focus on building the skills rather than simply correcting or criticizing. 
  1. Make God Your Co-Parent—Remember, we are all God’s children first and foremost, therefore, none of us have all the answers. But God does. In good times and in bad, take a moment and ask God, “Lord, how do you want me to respond to this person in this moment? Help me to love them as you love them.” We are not alone, it is important that we turn to our Heavenly Parent in all things. 
  1. Fill The Tank—Parenting is meant to lead us into closer relationship with others and with God. It’s often our reaction to jump right to correction or assumptions about another person’s behavior. It is important as a parent to put relationship first. To connect before we correct. And to ensure that all of our actions put relationship before rules. 

 

For more on seeking the ministry of parenthood, check out:

Parenting Your Kids With Grace

Parenting Your Teens and Tweens With Grace

The Corporal Works of Mommy

BeDADitudes–8 Ways To Be An Awesome Dad

Having Meaningful (Sometimes Difficult) Conversations with Your Adults Sons & Daughters

I Said I Was Sorry–Three Components to An Effective Apology

Posted on by

Do the apologies you are giving or receiving feel empty? Does it seem like the same things are being apologized for over and over again? This often happens when the apology is just saying the words, “I’m sorry,” rather than actually holding meaning and action.

There are three components that make up an effective apology. These components can be remembered by using the acronym EAR. 

E-Empathy: The offender needs to show that they understand the depth of pain they caused.

A-Accountability: The offender needs to acknowledge that the offended party had a right to expect more from them (i.e., not “I’m sorry you’re so thin-skinned/can’t take a joke/ etc).

R-Restitution: The offender needs to demonstrate that they don’t just want to heal the damage done, but actually make the situation better than it was before by working to find ways and create a plan to prevent the offense from happening again.

Do you need help giving or getting a good apology? Are there people in your life who seem like they can’t follow these steps? Check out these resources:

Pastoral Tele-Counseling

God Help Me! These People Are Driving Me Nuts!

How To Heal Your Marriage & Nurture Lasting Love

Fasting From Falsehood

Posted on by

The Lenten season has arrived. For some, this season is a time of great healing, blessings, and connectedness to God. For others, this time is challenging or comes with feelings of sadness or suffering. But what really is the point of Lent? And whether it is difficult or peaceful, how can we use this time to strengthen our relationship with God? 

A common Lenten practice focuses on sacrificing, or giving something up for 40 days. The intention of this is to say, “Lord, I love you more than I love this thing that I am giving up.” Then, each time we think about the thing we have sacrificed, or have a desire for what are fasting from, we instead shift our focus to the Lord and do something in that moment that leads us closer to Him. However, it’s easy for this practice of sacrificing to become twisted into the belief that we are meant to suffer throughout Lent (or in general). While this is not the case, there are two important things to address about suffering in order to understand why. 

First, we must recognize that we are not called to just suffer. Jesus did not suffer for the sake of suffering, he suffered to work for a greater good—for our greater good. This is the difference between suffering and redemptive suffering. Suffering without meaning is misery. Suffering with meaning, however, is redemptive suffering—and redemptive suffering leads to healing, works for a greater good, and leads us closer to God.

Second, it is important to understand the difference between what St. Ignatius referred to as Consolations and Desolations. Consolations are movements of the Holy Spirit that lead us closer to God and help us move towards meaningfulness, intimacy, and virtue in our life and our relationships. Desolations are moments where satan is whispering in our ear and we are being lead towards feelings of powerlessness, isolation, and self pity and/or self indulgence. Now, this does not mean that consolations always feel good and desolations always feel bad. Consolations can sometimes be very difficult, sometimes they don’t feel good at all in the moment—but they do ultimately lead us towards meaningfulness, intimacy, and virtue. 

So how do these concepts relate to our Lenten practice? If making some sort of Lenten sacrifice leads you towards greater healing through meaningfulness, intimacy, and virtue, then that can be a wonderful focus for the next 40 days. However, if giving something up leads towards a sense of powerless, isolation, or self pity/self indulgence and feelings of empty suffering, God might be calling you to focus on something different this Lent. Perhaps if you struggle with self esteem or self acceptance a helpful Lenten practice would be to focus on taking care of yourself. This might be difficult, but would lead you closer to God by being a good steward of God’s creation in you. Maybe if your tendency is to bury your feelings or hide your feelings behind an unhealthy coping mechanism a fruitful Lenten practice would be to begin journaling daily or seek counseling. Again, this may feel uncomfortable, but would be a practice of redemptive suffering which would lead you towards greater healing and strengthen your relationship with God.

These are only two examples, however the goal and focus of Lent is to grow in relationship with God and to move us closer to becoming the whole, healed, godly, grace-filled selves we were created to be. 

If you need support throughout your Lenten journey or would like to learn more about how to move from a place of desolation to a place of consolation, check out The Life God Wants You To Have, or reach out to our Pastoral Counselors at CatholicCounselors.com.