Making that first initial phone call to a therapist can be challenging. The mind can race faced with the issues that can drive us to therapy. Let’s examine some of the thoughts and questions that can persuade us to stay in our pain instead of reaching out for help.
One of the greatest privileges about being a marriage and family therapist is getting to work with an array of people, backgrounds, genders, and various populations. While some issues may be similar, no two clients are the same. Pain is pain. When someone comes to therapy to work through their pain and grief, tears freely fall regardless of their socioeconomic status or zip code. We all hurt and we all need help.All grief is valid. My grief will look different from your grief, but “we all deserve to be heard in our grief, no matter what that grief may be.” Problems arise when we begin talking ourselves into believing that our pain is not as important as someone else’s. “Grief is as individual as love.” Sometimes, however, society can cause us to feel bad for feeling bad. Many people are uncomfortable with sadness and grief. They want happiness and smiles. So, instead of feeling held and comforted, we can feel shamed and guilt in our pain.Numerous times, clients want me to ‘fix’ them by removing their pain and grief. If only there was a magic wand to wave it all away! However, the only way to work through pain is to walk in it. “Words of comfort that try to erase pain are not a comfort. When you try to take someone’s pain away from them, you don’t make it better…To feel truly comforted by someone, you need to feel heard in your pain. It seems counterintuitive, but true comfort in grief is in acknowledging the pain, not in trying to make it go away.” There is nothing wrong with feeling grief nor does sadness mean something is broken that needs mending. It is a healthy response to love and loss. “It means something important to you has been lost, and you have to identify what it is.”If you or someone you know is suffering and dealing with grief, let me encourage you to:
Find a trusted friend who allows you to sit in your grief without feeling like you need to be fixed. Do you feel more love and kindness to yourself after seeing this friend, or stressed, unheard and worse in your pain after the visit?
Find a therapist who will work with you on reducing the suffering. There is a difference between pain and suffering. The goal is to reduce the suffering.
Check in with yourself. Note how you feel during different times of the day and under what circumstances. Note when you feel the tiniest bit more peace of being or calm.
Remember your grief is not a test of love; it’s an experiment in love. It’s an experimental faith, experimental relationship with yourself, with this life, with grief, with pain, with love, with suffering—it’s all an experiment. It’s not a test. You can’t fail. You haven’t failed!
Adapted from “It’s OK That You’re NOT OK; Meeting Grief and Loss in a Culture That Doesn’t Understand.” by Megan Devine.
Like death or any hard topic, it may be difficult to talk with someone who is going through a miscarriage, stillbirth, or infertility. We tend to go blank when we can’t ‘fix’ a problem. Here are some ways to be helpful and not so helpful during this painful grief and loss for someone.What would be helpful to say or do:
- Say, “I’ve been praying or thinking about you.”
- “You’re not alone.”
- “I’m here.”
- “Here is my favorite meal.” Make sure it is in a dish or foil pan so they will not have to keep up with washing/returning the dish/bowl.
What would NOT be helpful to say or do:
- “There’s always adoption”.
- “You still have time”.
- “You’re still young”.
- “It will happen”.
- “You can always try again.” Or “Are you going to try for another?”
- “You’d be such a good mom/dad”.
- “Let’s pass all of our estrogen and eggs to ________.”
- One up the person’s grief story.
- “I remember when we couldn’t get pregnant and they couldn’t figure it out. It would have been better for them to have said we were infertile.” (All the while they have children or even if they do not, see #8).
- “I was reading about women’s eggs greatly reducing at 40.”
- “Everything happens for a reason.”
- “If it’s meant to be.”
- “At least you have 1. Be grateful for that!”
Believe it or not, I heard every one of these phrases, and occasionally, still do. Before spending time with someone who has lost a baby, had a miscarriage, is going through IVF, or is struggling with infertility, become educated. Ask yourself, "Is what I’m about to say helpful and sensitive to the other person?" This is an issue that cannot be 'fixed' or 'changed.'If you would like to discover ways to talk to a family member or friend about their grief and loss around infertility, miscarriage, or stillbirth, reach out for help. Having an experienced professional help bring direction to your emotions as you express to your friend or family member that you are with them through this part of their journey would empower you to strengthen your bond with them. Also, processing through your own guilt, grief, and shame will help you to become stronger more well balanced individual.
Often times when we think of trauma, we think of horrific events that happen to a person or to a group of people. The Substance Abuse and Mental Health Administrations (SAMHSA) define trauma as "an event, series of events, or set of circumstances that is experienced by an individual as physically or emotionally harmful or life threatening and that has lasting adverse effects on the individual's functioning and mental, physical, social, emotional, or spiritual well-being." Things like a natural disaster, war, rape, or a horrific accident. These types of incidents are what I like to call “Big Trauma”. Their impact is shocking and life changing in many cases. And then there are “Little Traumas” that are no less significant than larger scale events and these can include loss of a relationship or job, a medical illness, loss or change in identity, acts of prejudice, and other types of events that require adjustment or transition.“Little traumas” can also compound pre-existing trauma resulting in secondary trauma. Media is a major contributor to secondary trauma because of the prolific generation of information and images of tragic events happening across the world. For example, sexual assault survivors exposed to hundreds of stories and images of sexual assault become stressed as it may activate their own memories of previous assaults, sending them on a roller coaster of emotion and pain. Others exposed to these stories may have an epiphany of sorts - that something happened to them in the past they now have a name for or are just discovering how deeply a previous assault has affected them and their relationships.Interpersonal violence and tragic events of any kind lead to deep and lasting wounds. It changes a person and it changes the way a person processes the world. For many, the world is no longer a safe place. It is very likely that you know someone who is a survivor of sexual violence. In fact, 1 in 3 women and 1 in 6 men will experience some form of sexual violence in their lifetime and it is highly likely they will be assaulted or harassed by someone they know (NSVRC). Sixty-one percent of men and 51% of women have experienced at least one traumatic event in their life time (SAMHSA). The odds that you know someone who has gone through something traumatic in their lives is even greater.We can improve healing by helping survivors feel heard, understood, and believed. If you have been personally affected by trauma, healing is possible, whether the event happened recently or many years ago. Reach out for help. If you think you are experiencing secondary trauma due to media coverage, it is okay to pull away and engage less with social media and TV. If you have a loved one or a friend who is struggling with trauma, support them. Be sure to listen attentively - listen to the feelings your friend or relative is trying to convey. Offer encouragement for the person to seek counseling and to get well. Extend your emotional support, patience and understanding.Whether you have experienced a “Big Trauma” or “Little Trauma,” all trauma has lasting effects and we are here for you.
The holidays are fast approaching. Turkey, family, trees and tinsel. “Children laughing, people clapping, meeting smile after smile...” That is, everyone who isn’t grieving, of course. The holidays are the hardest for those mourning the loss of a loved one, a shattered marriage, or a miscarriage. While everyone’s singing their “FA LA LAs”, people who are hurting just want lots of silent nights so they're not reminded of how unhappy they truly are. Or even worse, having to pretend they have moved on or ‘gotten over’ their baby dreams and Hallmark movie carriage ride romance.How will you nurture your grieving soul this holiday season? First and foremost, be gentle and kind to yourself. Give yourself permission to not celebrate. Yes, you read that right. If putting the tree up only feels like daggers to your heart, leave it down this year. If seeing Baby Jesus with his new mom displayed in a nativity set pierces your empty womb, keep them tucked away this year. Caring for your soul is more important than keeping up with traditions. Whatever does not promote healing and nurturing, leave it in its box this year. It could also mean that you need to leave a chair open and/or a place set for mom or dad to remind you of their love amid their physical absence. Light a candle or start a new tradition. Put the tree up in a new space or room and change up the lights and/or ornaments. Have a jammie day and stay in to watch movies or bake.Grief manifests itself in so many ways. While there is no right or wrong way to handle grief during the holidays, give yourself permission to decide what’s right for you as well as to change your mind. If you said ‘yes’ to a party or a dinner, and then you feel a wave of pain or sorrow hit, call and cancel if that is what you need to do. Reach out if you’re feeling overwhelmed. Sometimes volunteering can help your spirits. However, make sure staying busy isn’t a way to leave your grief unattended. I would encourage you to find a therapist to help you process your grief if this is your first holiday season alone without a spouse or partner, divorced, or childless. Surround yourself with people who love you and care about you and your well-being MORE than family traditions. After all, we are in the Season of Love, and that includes loving yourself.