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Self-Care Can Be as Easy as Setting Limits!

Did you know that how you preserve your time and energy is as important to your self care regimen as the kinds of things you do to restore and replenish yourself? Well it is! And you should be just as focused on how your self care routine has time for rest and preservation as it does for restoration and replenishment.

Dr. Natalie walks us through why these limits are important in her latest Vlog for the Learn to Love Your Story series.

And in case you are looking for some help in practicing these self-care tips, download the complimentary self-care workbook that Dr. Natalie has prepared for you.

 



Do any of these sound like you?

    •  
    • Feel a sense of lack, despite success in life or having done everything “right”
    • Struggle to articulate how you feel to others
    • Experience guilt about how you’re feeling
    • Have lost your way
    • Are struggling to overcome turmoil in your life
    • Have become resigned to accepting a life you don’t love

Many of us are suffering like this — daily life has become an ordeal, and we don’t know where or how to find help.

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Disclaimer

The content in this blog and video is not a replacement for therapy and is not clinical, medical, or mental health treatment. Dr. Natalie Marr is a Licensed Psychologist in the state of Minnesota. Her work with LearnToLoveYourStory.com and all affiliate social media entities is educational and coaching based ONLY. She IS NOT offering therapeutic services of any kind on these mediums.

If you or someone you know is having a mental health crisis or having thoughts of suicide, please use the following crisis resources (this is not an exhaustive list of available resources):

National Suicide Prevention Lifeline: https://suicidepreventionlifeline.org/

CALL 988

Crisis Text Line: https://www.crisistextline.org/

Text HOME to 741741

What to Do on Cloudy Days

Dr. Natalie compares a series of cloudy days to going through life without any self-care. If you find yourself down after days on end of no sun, how do you think you feel with days on end of never doing anything for yourself? Right?!? Take a look at her tip this week, to help remedy this pattern.

No Words

There are no words that make the killing of 20 year old Daunte Wright explainable.

There are no words that make the killing of any black person at the hands of a police officer in America defensible.

There are no words that will help the families, friends and communities of those who have died to manage their losses or facilitate their grief.

There are no words that serve to soothe my community in Minneapolis and Brooklyn Center, Minnesota.

There are no words to mend the soul wounds inflicted on those who have been killed, tortured, enslaved, and robbed of land in order for this nation to be built.

There are no words to abate this nation of the insidious and pervasive patriarchal white body supremacy that stains our history and plagues our present.

There are no words. And there is no more room for just words.

Action is needed. Action is being demanded. Action will be painful. Action will be hard and effortful. Action will bring with it the overwhelming shame of holding ourselves accountable for what has been created in our evasion of the truth. And action is the only acceptable answer.

My action today is to share that my grief strips me of words. And that is saying something for someone as prolific in writing as I am. But my grief is strong, as the loss of another black son in our nation at the hands of a police officer looms SO LARGE. When things happen once or twice it can be seen as specific cases with circumstance that are unique. When it is handfuls of black people dying at the hands of police at rates far higher than any other racial group in this nation, it is a pattern…and one worth facing and eradicating. But when hundreds upon hundreds of our black sisters and brothers, black sons and daughters, black mothers and fathers are dying for reasons like being pulled over for a traffic violation gone bad, it is a genocide happening right under our noses.

In the early stages of grief we will often be swallowed up by our feelings. I personally feel that way right now. Like I cannot move and cannot understand how others go on at the speed of life. I felt this way when my parents died. And what got me up and moving and doing the next right thing were my children. I knew they needed me to be their mom, even when I had little left to give the world. So I shuffled one step at a time, doing just what was in front of me. “Do the next right thing“ is mantra I have advised so many of my clients to do during their grief as well.

Today, I am urged on by all of our children. I am compelled to keep moving forward, because they deserve a better world than this. So my action today is to write this blog and continue to make this platform one that is no longer tolerant of killing our black citizens. No longer willing to engage in the conversations of why this time it was an exception. No longer silent that this is a systemic atrocity of genocidal proportions that must be acted upon and changed.

That is what I can do today with this next right step in my corner of the world? What is yours?

How to Get Unstuck

Ever feel like you’re stuck? Life is going well looking from the outside in, yet you feel like there is something that is missing. Something more that you want and just can’t put your finger on. Well, Dr. Marr breaks down in this video how being stuck in this manner can occur and what you can do to find out what is causing the feeling.

Dr. Natalie has a monthly Master Class for FREE, in an intimate coffee and conversation setting. This is a great place to get some FREE Group Coaching from me, helping you be the best version of yourself all the time. Please be sure to sign up. Even if you can’t join every month, you will be part of the mailing list to hear about the topics and get the video highlights I send out afterwards, so it is well worth it.

Or, if you are looking for something a little more in depth, take a look at the online courses that I offer to help people with their personal growth and development.

Remember Their Names

I’ve seen a lot of posts on social media as the trial against the individual responsible for George Floyd’s death is underway in my hometown of Minneapolis. One post, in particular, stands out for me. It’s the post that says something to the effect of “George Floyd is not on trial!” This is absolutely true.

I very much appreciate the sentiment in that message and have a healthy respect for the grief, outrage, and perpetual injustice which lies at the basis of this message. I have a different but somewhat related message I want to write about in today’s blog. I want us all to remember the names of those who have been harmed by the “system” of patriarchal white body supremacy, which utilizes the strategy of power over. This “system“ has been part of the landscape since the inception of America. This is sometimes a disputed fact from our history. There is no disputing it though. Groups of individuals from Europe came to America with a hope to escape the tyrannical reign of monarchies from the countries they came from. And as is seen time and time again in human history, those perpetrated upon often will become the perpetrators of violence upon others.

I am not here to give you a history lesson, but a psychological one. Intergenerational trauma also known as transgenerational trauma is the epigenetic phenomena whereby psychological trauma symptoms are passed to future generations without any exposure to the original trauma. What that means is the trespasses of the past are literally living in our bones. And until we choose to face and heal from them as a nation, we continue to pass them on to our future generations. As a trauma therapist, I have seen how this phenomena ravages entire families and communities when a past trauma is not addressed or healed. In so many ways, this is the phenomena we face in America. Our disputing that a ”system” of patriarchal white body supremacy which utilizes the strategy of power over is at play, is what fuels the continued transmission of this trauma on generations even now. The hope is in the healing, and what I offer in today’s post are my thoughts on a way to work towards that healing.

photo of woman carrying a cardboard
Photo by Life Matters on Pexels.com

I personally, am not interested in using the names of individuals who have perpetrated violence and/or perpetuated an aspect of this “system” in any way. And here is why: The most basic mechanism of oppression is dehumanization. To take the “person” out of the equation and insert a vaguer construct of some aspect of their personhood. For instance, George Floyd’s being a “black man”. The concept of “black man” is vague, ill defined, left for assumption (which I remind you makes an ASS of U and ME), and without humanity. Once the humanity is gone, it is easier to depersonalize our thoughts, statements, and judgments about the ill defined construct, “black man”. And this is by design. The “system” of patriarchal white body supremacy works to preserve it’s power over by dehumanizing the victims of its reign and humanizing the perpetrators of its staying in power. This is strategic. I want to demystify that process a bit, because I believe that knowledge is powerful in helping us better understand how the constructs of oppression stay in place. It gives us the option to choose differently how we want to show up to the race inequality trauma of America.

What I want to highlight and encourage us to do is rehumanize those who have been subjected to the “system” of patriarchal white body supremacy, which utilizes a strategy of power over in America. One of the surest ways to do this is to remember and use their names. Language is powerful in shaping how we think about things. Calling someone by their name is about as quick a way as there is to humanize them, putting in perspective the person they are and/or were. Reminding the listener this person had a name, a unique recognizeable face that was associated with that name, and a story behind that name which is far more vast and deep than the syllable/s it takes to pronounce their name. They are not just a person, they are THE person known by that name. Brené Brown tells us “it’s hard to hate close up”. What I am suggesting here is one of the quickest ways to linguistically accomplish creating a “close up” connection.

Oppression itself is inhumane. And it is best for us to keep iterating and reiterating that this “system” of patriarchal white body supremacy, which utilizes the strategy of power over, has no humanity in it at all. When we keep this fact in mind it helps us to distance ourselves from it and ergo offer ourselves the opportunity to show up to the “system” differently. The “system” is not part of us. It is separate from us. But make no mistake, this programming and conditioning that has happened over centuries is literally written into our DNA and into the fabric of our nation. It is our story. But we can rise up to change the narrative if we so choose. We cannot re-write history, yet we always have the ability to be the hero/ine in our story as a nation and not only want better…we can also take the steps to do better. As Ibrim Kendi noted in his book “How to be an Anti-Racist” there are only racists and antiracists. We must be against the “system” of patriarchal white body supremacy and its use of power over, in order to change it. One subtle, yet important step is to recognize that this “system” of oppression isn’t us. It is of us. The “system” is a product that comes from our making. And it is a product that we can change.

crowd of protesters holding signs
Photo by Life Matters on Pexels.com

So I encourage us all to remember the names of those that were subjected to the “system” of patriarchal white body supremacy, which utilizes a strategy of power over in America. Rehumanize these individuals, of which George Floyd is one. Make these names feel so close up that it’s not only hard to hate these individuals, it’s hard not to love them. May all of their stories behind all of their faces be represented by all of their names.

May we see the impact of a “system” that has hidden in plain sight and many times avoided culpability by humanizing itself as just one case, with just one person perpetrating oppressive action, with just one unique set of curcustances. May we wake up to seeing, as we rehumanize the names of those that have fallen in the face of this “system”, that the “system” is not human…indeed it is inhumane. And most importantly the “system” IS NOT US. If you are white you are not the enemy. If you are a white male you are not the enemy. If you are a white male that has power you are not the enemy. You are a person, with a story behind a face, and a name that represents your this face and story. Do not personalize the descriptive terms of “patriarchy”, “white”, “supremacy”, and “power”.

Being taught to take these terms personally is a sneaky, insidious way that a “system” of patriarchal white body supremacy, utilizes the strategy of power over, in an effort to keep itself in power. It makes us feel we need to defend ourselves. It compels us to personalize words like “patriarchy”, “white”, “supremacy”, so that we draw our attention away from the history, patterns, and far reaching breadth of how the “system” works. It is by design that this “system” remains in power when it humanizes itself in this way, while dehumanizing its victims with descriptors like “black man”. Words are powerful and we have the power to wield them differently. We can thereby dehumanize this inhumane “system” and rehumanize ourselves.

framed black picture with slogan say their names
Photo by Brett Sayles on Pexels.com

It is the “system” of patriarchal white body supremacy, which utilizes the strategy of power over that is the enemy. And because it is not us, we get the chance every day to rise up and say no to its insidious methods for keeping itself in power. And today I offer you one small, yet powerful way to do that. REMEMBER AND SAY THE NAMES of those who have been perpetrated upon by the violence of this “system”.

This is one of my favorite infographics that was shown in The New Yorker last year in support of #saytheirnames. This is a movement in support of anti-racist efforts by remembering the names of those subjected to the violence of the “system” of patriarchal white body supremacy and its utilization of the strategy of power over. Enjoy the link. (Dr. Marr has no affiliation with The New Yorker and receives no proceeds by sharing this link).

Stop Comparing and Start Shining

We all get into the habit of comparing ourselves with others. And here is the thing about it. It’s never meant as a means to lift our spirits. Usually when we are comparing ourselves it’s because we feel we aren’t living up to some standard. And more than that it’s usually about petty external things that won’t make any difference to us when we are at the ends of our lives.

Don’t compare your life to others. There’s no comparison between the sun and the moon, they just shine when its their time.

Unknown Author

The part about this quote that caught my eye the most was the piece about the moon and sun both shining in their own time. Because that’s really how I see it. Are there times in our lives that we shine more or less? Yes, of course. However, we still shine.

I think of each of us more like stars. We are always out there, day or night. Even if you can’t see us shining because the sun is brighter, the sky has clouds, etc., we are still there shining in our own time. We also shine along side one another and together we have the ability to light up the sky. And that my friends is what makes for a beautiful starry night. Not one single star. Not one single comet. Not one single shining planet in the solar system. No. What makes the night sky amazing is millions upon millions of stars.

When we stop comparing and inevitably competing with one another, we start to see the beauty that forms from us all banding together, much like the beauty of a night sky. We must remember this. Some of us may be brighter, some of us may shoot across the sky, but all of us together are so much more brilliant than any one of us could ever be alone. And we all shine when it’s our time. Every last one of us.

How to Be Your Own Hero/ine

Ever feel like you have no power to change what’s happening in your life? It doesn’t feel great does it? Dr. Natalie shares a tip with us here about how to shift the narrative by becoming our own hero/ine in the story, even when we can’t change what the storyline is. This is a great way to take back the power in our own lives when we aren’t able to change anything about what is happening around us. Take a look.

https://youtu.be/041Ih3OyPlo

Why does this keep happening?

Nothing ever goes away until it teaches us what we need to know.

Pema Chodron

This is a tough pill to swallow sometimes. Such truth in it though. I can say that nearly every person I have ever had in counseling struggles with this concept. “Why haven’t I learned!?!”, is the frustrating mantra I hear. And let me be honest, this is a frustrating mantra of my own.

Because when we haven’t learned yet what this pattern is here to teach us, then it keeps repeating until we learn. This is one of the main reasons I encourage others to “stay curious” rather than exercise judgment towards themselves or others. Curiosity allows us to want to know more about the thing that ails us, instead of forming resistance against it.

crop nurse demonstrating small double colored pill
Photo by Artem Podrez on Pexels.com

If we keep pushing away from things that hurt we will keep hurting. If we instead learn what it is that hurts us, what part we play in that process, than we open up endless healing possibility. We no longer have to be compelled to hurt and instead may feel compelled to change. And then my friends, we are on to another lesson to learn. A never ending process of evolution brought to us through healing.

Nothing is static. None of us is born perfect or are immune to needing to change. All of us are offered this same opportunity to grow everyday until the day we leave this earth. So what are you staying curious about right now? What do you need to learn still on your journey. Feel free to share below. I think there is great power in hearing one another stories.

Dr. Natalie has a monthly Master Class for FREE, in an intimate coffee and conversation setting. This is a great place to get some FREE Group Coaching from me, helping you be the best version of yourself all the time. Please be sure to sign up. Even if you can’t join every month, you will be part of the mailing list to hear about the topics and get the video highlights I send out afterwards, so it is well worth it.

Or, if you are looking for something a little more in depth, take a look at the online courses that I offer to help people with their personal growth and development.

If You Find Yourself Struggling…Ask Yourself This

Many times when we find ourselves in a struggle, we are fighting not only the issue at hand, but the programming and conditioning underneath this that tells us there is a “right” and “wrong” way that we somehow seem to be on the “wrong” side of. Dr. Natalie helps walk us through a way to figure out what the underlying programming and conditioning is, by asking ourselves “What rule tells me I need to be struggling here?”, and then deciding if that rule really serves us or not. Take a look.

Love Your Struggle

This being human is a guest house. Every morning is a new arrival. A joy, a depression, a meanness, some momentary awareness comes as an unexpected visitor…Welcome and entertain them all. Treat each guest honorably. The dark thought, the shame, the malice, meet them at the door laughing and invite them in. Be grateful for whoever comes, because each has been sent as a guide from beyond.

Rumi

One of our biggest struggles in life is that we have been taught that struggle is a bad thing. That it is something to be avoided. And it doesn’t help that are own biology illudes us into thinking this could be true, because it is uncomfortable to be in struggle. The truth is it is uncomfortable when we grow, change, or learn new things. It disrupts the homeostasis, so of course our bodies and minds will fidget while it occurs. But struggle is the gift…not the enemy. The enemy is the idea we have been sold that we should not struggle.

All things in life can be our teacher. All feelings, thoughts, and circumstances give us another opportunity to be a better human. And what this really means is that all variations of struggle are an opportunity for our growth. We don’t always see it that way. And we have certainly not been equipped to by conventional wisdom. I think that it is important to remember and address where this convention is coming from. Who is making up the rule that struggle is a bad thing, a thing to be avoided? Who’s message is this? Because it most certainly is not a message that is helping us to grow.

watering process of thin green sprout
Photo by Karolina Grabowska on Pexels.com

I believe that one of the strongest drivers of avoiding struggle is our American economy. In a market driven largely by enticing you to buy what you don’t necessarily need, but do want, there are large scale strategies at making this “want” seem the most desirable. There is even a bit of blurring in the lines between what is needed and what is wanted. Am I right? To pick on myself a minute, let’s talk about aging skin. The premise of most skin care products is that there is an ideal beauty. This beauty has a short natural window of time in our youth. The rest of the time we spend countless hours and money trying to replicate this ideal. I can’t tell you the amount of time and money I have spent trying to get that look back from my youth. But I have to ask, if I was inviting the “guest” of aged skin into my house and accepting what it had come to teach me, would I be so ready to through money at trying to stave this process off?

The key is treating our negative experiences, feelings, or thoughts “honorably”, as Rumi indicates. Giving these messengers grace and compassion, rather than labeling them as bad and resisting them. Make these parts of yourself “guest”s in your life. Let these parts of you know they are welcome. That their messages are important. And in time, as your grace and compassion softens you, give these “guest”s your attention and time, so as to learn what they have come to teach you. Accepting their gifts, instead of resisting them.

All parts of us are valuable. Even the things we don’t like very much or that make us uncomfortable. All of our experiences, even our struggles, deserve to be heard and seen and known. Love all of yourself, all events in your life, not just the things that are easy to love.

This is our life’s work. This is our sacred journey as humans.

Why wouldn’t we change some thing about ourselves that’s irritating? I’ll tell you why…because it’s not a part of us that needs changing. It’s a part of us that needs acceptance. It’s a part of us that needs loving. It’s a part of us. And therefore it should not be something that we reject but some thing that we pull close. But what if these aspects of our self are in opposition to other aspects of our self? How do we accept those? This is the paradox. That two seemingly opposite things can be true at the same time, even when they are opposite things about ourselves. These can be excepted. These can coexist. And the way we facilitate peace about this is through loving all aspects of our self…the good, the not good, and everything in between.


Come to our monthly Master Class for FREE, in an intimate coffee and conversation setting. This is a great place to get some FREE Group Coaching from Dr. Natalie, helping you be the best version of yourself all the time. Please be sure to sign up. Even if you can’t join every month, you will be part of the mailing list to hear about the topics and get the video highlights sent out afterwards, so it is well worth it.

Or, if you are looking for something a little more in depth, take a look at the Online Courses to help your with your personal growth and development.

It’s Good to Remember We Are Only Human

We tend to be so difficult on ourselves. Like I talked about last week, we are always looking to use our whips on ourselves as a means to correct our behaviors, as if this actually works as our best tool. Let me break some news to you…punishing ourselves IS NOT our best tool for changing behavior. In many ways, it is the least helpful. What happens when we are punished (even by ourselves) is we learn to avoid the punishment…not how to do the thing better that we messed up that resulted in our punishing ourselves.

I try to help break down in this video a skill I have used for years, based in Person Centered Theory. Its a basic set of questions that help you look at what you and/or others are doing, through a much different lens. Instead of whipping yourself for what you are doing wrong, it is looking at what you are doing more holistically. Getting ideas for what is going well, as much as what is not. Take a look.

https://youtu.be/762j3oITBRE

Here are those basic questions again:

  1. What is working?
  2. What isn’t working?
  3. What to keep the same?
  4. What to do differently?

My example here is how to do this in parenting, but these questions can work in any area of your life. Try them…and tell me about it by replying below in the comments. I’d love to hear your thoughts on how these work for you.


And know, I have a monthly Master Class for FREE, in an intimate coffee and conversation setting. This is a great place to get some FREE Group Coaching from me, helping you be the best version of yourself all the time. Please be sure to sign up. Even if you can’t join every month, you will be part of the mailing list to hear about the topics and get the video highlights I send out afterwards, so it is well worth it.

Or, if you are looking for something a little more in depth, take a look at the Online Courses that I offer to help people with their personal growth and development.

How to Be Kind to Yourself

It seems like such an intuitive thing to do, yet we are very challenged in our ability to stay kind towards ourselves. This form of self compassion seems to fly in the face of the internal mantras we have of judgmental self-evaluation, as a means to keep ourselves “on course“. Basically, we like our whips. We like to use self-critical evaluation as a way to stay on track.

This does not always serve us, however. Being kind to ourself is a form of self compassion that uses our first language, behavior. You know…how babies talk…by crying in order to get the adults in their life to meet their needs. This language of behavior is still our first language as adults. If we do kind things for ourselves the message we send to us is that we are worthy. We are worthy of investing our time in. We are worthy of investing our energy in. We are worthy of investing our love in.

Take a look at Dr. Natalie‘s video message this week on how you can be kind to yourself.

https://youtu.be/qVvzqrDKSOk