8 Ways to Help a Person Who is Sad

It's not easy seeing a friend or family member suffer with moments of sadness. It can even be difficult seeing a stranger cry in public. Sometimes the discomfort comes from not knowing what to do. Do you hug them? Give them a taco? Do you tell them to forget about it? What do you do when someone is sad? 

Here are 8 Ways to Help a Person Who is Sad:

1. Reflect Their feelings

You may not know exactly how they feel, but lots of people feel safer to share sadness and speak when they feel understood. "I may not know exactly what you're going through, but it sounds like x, y, and z, is really tough for you right now." NOTE: "I know how you feel" can be perceived as insulting. Sometimes we will never know how deeply in pain someone is, and it's a very sensitive topic to assume. 

2. Say You're Here For Them

Some people need to be alone when they're sad. It's comforting to know someone is around, even if you need space at the moment. It's nice to know you're not alone, especially when you're sad. "I see you need space right now, but I am here for you if you need to talk."

3. Sit With Them

Sometimes sleeping in can help while processing feelings of sadness. a blanket fort might be the remedy for some of us when we're sad! 

Sometimes sleeping in can help while processing feelings of sadness. a blanket fort might be the remedy for some of us when we're sad! 

This may work with some people, it may not work with others. (Check in with people who need space first). Sometimes a person who is sad doesn't really know what to say when they're sad. They just FEEL SAD. Instead of interrogating or trying to fix things, a gesture of connection can be to sit with them in the space. This also takes trial and error. Some people need a personal bubble around them when experiencing intense emotions. 

4. Guide Them to a Safe Space

When we're sad, we're emotionally hijacked at times. This means, it may be difficult to process logically. When this happens, it's a wonderful gesture to help guide a person who is sad to a safe space. If you're in a public space, perhaps getting coffee or tea can help. Offering a blanket or coat might also help. This, of course, depends on the person who is sad's openness to receiving help. If this person is a loved one at home or in the car, it can be a loving gesture to make a blanket fort for them to be safe to cry or process. 

5. Remind Them They are Worthy of Love

Sometimes, people who are sad have experiences where people leave or run away because they can't "deal with" them when they are sad. This statement takes honesty and can increase connection. Lots of people who battle depression or sadness feel they are unworthy of love. A way to help is to remind them their worth is separate from this moment of sadness, that they are still loved, even when sad.

6. Remind Them This Shall Pass

this-too-shall-pass

Does this mean the event is insignificant, or that the moment will not reoccur? No. Lots of sadness can come from unprocessed griefs, or uncontrollable physical ailments. These events are impactful, and painful. People have a right to be sad, and fully experience the emotional experience. Reminders that this sadness will lift, can help encourage people to sit with sadness. Denying or resisting sadness can prolong the negative emotional experience. 

7. Seek to Understand

Lots of people who are considered "emotional" have been implicitly told that their emotions aren't logical or important. It may be difficult at first, but a simple question of, "Do you want to tell me about it?," can open doors to releasing so much unaddressed pain. Some people may feel ashamed or judged for being sad for the reasons they have. Asking questions is different from demanding reasons for being sad. Minimal questions (too many questions can feel like an interrogation) can help establish connection and safety to share more in the future.

8. Be Patient With Them

Learning how to share vulnerability takes time, and lots of practice. It's like learning how to acknowledge a hidden part of yourself to someone who really wants to understand. It can be wonderful, yet scary at the same time! Being patient with one's responses (instead of reacting) can help strengthen relationships and increase positive communication. 

Hopefully, some of these tips can work out with you and someone you know who experiences sadness. Establishing a routine, or learning what your "patterns" are with sadness or intense emotions can help identify which will work, and which won't. It might be beneficial to speak with a therapist to see how they can help in the beginning if emotions are very very intense and difficult to work through. 

If you are looking for a therapist, your local psychology graduate program has counseling centers that offer low-cost or even free sessions based on income. In Orange County, you can call 211 for mental health resources, or visit Orange County Shrinks on Facebook to get a few referrals. 

 

On Being Quiet at Work or School

Thoughts Inspired by Introversion...

quiet-power-introverts

This weekend, I perused through Quiet Power by Susan Cain, and its content reminded me of a few things I've learned about being quiet, or being perceived as quiet by others: 

Being Quiet is Not a Weakness

The greater culture has many biases on extroversion and introversion. Many strengths (as well as traits associated with attention-seeking and vanity) are associated with extroversion, while being quiet or contemplative can be seen as unconfident, lazy, or arrogant. In terms of work performance, Introverts, or those who are more quiet, can be seen as:

  • Underperforming: I worked at an agency where most people don't know what you're doing unless you tell them. This can be partly cultural, and gender conditioning, among a myriad of socializing agents. Introverts tend to process details and outcomes internally, so there isn't always a big show for others to see when they're working. The world can't see all your work because it's done behind the scenes. A potential problem with being an introvert at work or school is: You can be the best at your job, and no one will know because they never saw you, or heard from you. This can also lead coworkers to rate you as less friendly, which can affect future promotions or reviews. 
  • How to remedy the stigma: "The squeaky wheel gets the oil." I did not understand the importance of sharing my accomplished tasks of the day with supervisors or colleagues until a former principal and former supervisor told me to. This inability to naturally speak on my work also comes from culture and gender roles, which I didn't know shaped some discomfort with speaking about myself. I thought a good deed and good work speaks for itself. Other people were getting accolades and promotions, when I was as good. The only difference was, I was not talking about it. Note: Sharing about your work is not bragging; it is sharing a joy in your accomplishments, and learning how to navigate an extrovert-biased world. Also, you don't have to go overboard and feel inauthentic about sharing about your day. Checking in with one sentence or two, "I completed x, y, and z today," can make a big difference in how others perceive you or your work ethic. 
  • Teachers, Parents, & Peers: Ask introverts for feedback in smaller groups, or check-in to see how they're doing. Asking them questions and giving a moment of time to form a response can help reduce anxiety or feeling rushed to answer quickly. 

Introversion is Not Depression or Being Shy

  • It's about energy. Although introverts can have depression, and can be shy, these terms are not interchangeable. Introversion is more about having a brain and nervous system that responds differently to stimulation. Introverts recharge and process more clearly in small group settings or in solitude, and extroverts tend to thrive in more stimulating environments (yes, extroverts need to recharge in solitude as well). Connection and dialogue matter to introverts, but the intensity and duration may or may not differ depending on the environment and topics being explored. 
  • Processing Times & Speaking. Sometimes small talk is difficult for an introvert to participate in. It can be very draining, especially when topics with extroverts may change quickly. By the time the introvert has compiled a suitable response to the first topic or question, the extroverts have explored twenty other things, and the introvert can't keep up. This inability to keep up can sometimes make introverts appear depressed or shy for not participating in conversations when they were trying to keep up in the first place, and couldn't. 
  • Check-in with your brain and body. Extroverts may not fully understand, but sharing how you are energized differently can start the process. Extrovert buddies still get energized by having people around; there does not need to be constant conversation to feel connected. Sitting in silence can be a compromise to explore, and if you need to be completely alone. At work, it may be important to learn a typical routine for getting overstimulated, so you can schedule appropriate breaks. 

Sharing Ideas as an Introvert

  • Many times the loudest person in the room gets praised for having good ideas. They can be seen as daring, confident, and competent, while their quieter peers may be seen as the opposite. In group settings, it can sometimes feel like a free-for-all to blurt things out until a decision is made. Internal processors don't perform as well in this type of stimulation. Thoughts tend to formulate better in calmer spaces, with time to generate a complete thought. Extroverts think "out loud" so the ramblings, and mistakes are available for the world to see. This tendency to think out loud and make mistakes can be interpreted as being fearless, when it's simply a natural way of cognition for extroverts. 
  • Pre-game for meetings or conversations. Jotting down ideas before meetings can help make sharing ideas easier. Meetings dominated by extroverts may make it difficult to pause and ask for an introvert's feedback. A sticky note, reviewing the night before, or checking in with team leaders can also promote the sharing of ideas in a way that is more comfortable for introverts.
  • Bosses, Coworkers, and Team Leaders: Please ask quieter teammates what their ideas are. It can really help promote group cohesion, and give quieter teammates a chance to offer feedback. It might take a minute to form statements, but asking quieter teammates if they want to contribute can model an acceptance of difference within the entire team. 

 

What are some of your thoughts or observations on introversion? Share this post with others to help promote a better understanding of introverts <3 

Additional Reading:

 

 

Felicia Day's Book Tour

Felicia Day's Book Tour, Los Angeles, 2016

Felicia Day's Book Tour, Los Angeles, 2016

I was invited by another geek therapist, The Mindful Misfit MFT, to attend this book tour. She messaged me on FaceBook and asked, 

"Do you know Felicia Day?"

In my head I was thinking, "Uh, yes?!" (I've followed her since her YouTube days with The Guild, and it empowered me to be more of my geek and gamer self at the time. It was so relateable, and sad and funny to see a script based on the lives of online gamers.)

So it turns out, Felicia Day wrote a memoir. And in this memoir is very personal things about growing up with home schooling, acting, and being a professional creative female. She also talks candidly about her depression and gaming addiction when things got overwhelming for her. 

Even though she lived with her brother and home schooled with him, it seemed like they never connected until they gamed together. I resonate with this statement because my brother also introduced me to World of Warcraft. We didn't have much to say to each other in person, but gaming and having goals to accomplish as a team really connected us. 

Bringing people together is one wonderful aspect of gaming. 

Wil Wheaton interviewing Felicia Day

Wil Wheaton interviewing Felicia Day

Some tidbits that I wanted to share from the talk she had with Wil Wheaton are the following:

Collaborate & Seek Others: 

Both Wil and Felicia talked about how isolating it can be as an artist with depression and/or anxiety. Sometimes it feels like a burden to share so much emotion with others. Wil disclosed how he felt so bad that Felicia was going through this pain and didn't have anyone to share it with. He was right there and didn't even know. And that's how depression can be for many of us. 

Self-worth and Pressure on Achievement: 

Perfectionism is a curse for many creatives, and it limits the enjoyment of creation. Both paired their self-worth and ability to be liked by others with approval and tangible outcome. Wil and Felicia are both working on this self love and acceptance, and shared that it is enough just being you. You are enough without the accolades and accomplishments. 

How to Balance Work/Life as an Artist:

The practical advice came as learning what your baseline is. This is in terms of one's depression and anxiety. Each of us has a baseline that we stray from in times of stress or high emotion. Taking time to acknowledge what we look like without any stress can help us work towards maintaining the ups and downs closer to this baseline. 

o Coping Skills: Figure out what works for you, and what doesn't work for you.

o Self-Monitor: Sometimes we're so busy, we don't take notice of how we're feeling and our body's internal state. Start noticing what's going on when we feel certain ways can help bring us back to that baseline.

"Find a place to perform for the love & joy of performing." -Wil Wheaton

Boonie Sripom &amp; Felicia Day! &lt;3

Boonie Sripom & Felicia Day! <3

A part that struck a chord with me is the overall society view of art. It's seen as something as a hobby, something that couldn't really be compensated well until one becomes a celebrity. Being in the middle of unknown and well-known has its financial and emotional consequences. Both Wil and Felicia touched on this topic of money, and said,

"Make art...creative outlet for the sake of creativity." -Wil Wheaton

"You do it because you want to get your voice out there."-Felicia Day

(on whether her YouTube series would be successful now, and advice to others thinking of making work on YouTube)

Felicia advocated for seeking a therapist as an artist or geek. Her writing of this memoir helped sort through many of her life's moments, gave herself permission to fail, and acknowledge that she has accomplished so much. She encourages more of us to write that memoir to see how healing telling our story can be.

Thank you so much, Felicia! 

Anxiety Gaming connects online gamers to therapists

Anxiety Gaming connects online gamers to therapists

Felicia gave me one resource, Anxiety Gaming, and it is a nonprofit that connects gamers with therapists. The nonprofit can help pay for services. I hope to work with them soon. 

If these tips from Wil & Felicia are difficult to implement or maintain, give me a call! I'm in the OC area and love to help fellow artists, geeks, and gamers level up. (949)381-1894

Take care,

Boonie

Purchase the Book here:

 You're Never Weird On the Internet (almost): a Memoir, Felicia Day, 2015

Additional Links:

The Guild YouTube webseries

Felicia Day's Official Website

Wil Wheaton's Official Website

Connect Online Gamers With Therapists | Anxiety Gaming

Geek Links | Organized Messes

Links on Creativity | Organized Messes

Gaming & Anger

Nerd Rage, Rage Quitting, and Angry Gamers

rage-quit-boonie-sripom

Nerd rage. Rage quitting.

If you have a gamer in your life, or are a gamer, you've most definitely come across game rage at least once. So, what exactly is it? The top definition on Urban Dictionary is: "to stop playing out of anger." There are additional components that make rage an appropriate word for this behavior. 

Sometimes the rage is accompanied with screaming, breaking things, physical aggression, and heightened emotionality. Losing not only once, but numerous times, being harassed online, or having difficulties with a game can lead to rage quitting.

Before some commentary on this behavior is shared, here is a video of what can commonly occur when a gamer experiences rage quitting. This is one of countless recordings available online. 

Now, this video was shared not to ridicule or shame gamers. It was shown to illustrate the seriousness of this problem. Around the world, there are millions of homes where gaming is part of everyday life. That means around the world, it can be fairly common to have a gamer get angry or a family member argue about bed times and spending time off the computer or console. This means that gaming and anger in the family is a normal thing, and yet games are being blamed. 

Is gaming really the problem?

Sometimes gaming is the problem. Sometimes it's part of the problem. Sometimes it's the solution for a chaotic life filled with problems. It really depends on context, and individual circumstances. In general, gaming can be the last part of the puzzle where a person who has limited coping skills finally has an outlet to channel anger and other strong emotions. In regards to many men and boys getting angry, there is something curious to consider:

Socially acceptable emotions for men and boys.

Expanding on traditional gender roles and emotional expression has changed within a generation. Even so, there are remnants of the "boys will be boys" and "boys don't cry" mentalities in the minds of many men and boys we know. Millennials, Gen Y, and Gen X gamers can come from a burdened culture where they are not allowed to express feminine emotions. This can be very draining, and misdirect every other emotion into anger. 

Underneath this rage that can "appropriately" be expressed from gaming and being competitive (because it's masculine and acceptable behavior) is lots of pain, unresolved losses, and vulnerability. Men and boys may be less likely to share directly about painful emotions unless it's a result of competition or gaming. This leaves males with a smaller window of opportunity to express normal emotions that females generally share throughout the day. 

What does this build up of emotion do to the human body? Emotions and intense energy builds up, and needs a release. If it isn't released in small bursts, well, you get rages.

Emotions are like air filling up in a balloon. There is only so much that can fill before it bursts. 

Females also get angry. 

Around half of all gamers are female. This leads to expanding on more traditional gender stereotypes or assumptions with female. Females can and do play all types of games, and can also experience nerd rage. Gaming can be an outlet for women where in general, the greater culture may not accept female anger or aggression as openly as when males do. 

Females may be pressured to maintain harmony in groups, and suppress feelings of anger to please others. This is not always the case, of course, yet there are socializing agents that may heavily shape a female's range of expressing negative emotions; the same way men are not nurtured to acknowledge more vulnerable types of emotions. According to an article on gender and anger, men tend to be more physical and aggressive with their anger, while females tend to be more passive aggressive (GOSSIPING).

Gaming may be used as a safer negative emotional outlet for some. It may be healthier to release anger while yelling and killing creeps in a videogame than picking a fight with a random person who bumped into you. In addition to all the positive aspects gaming offers its players, some may use it solely for an emotional outlet; others, not so much. Context is important. 

Context for anger

For many gamers, life can be difficult and overwhelming. People may not always be the kindest, and social support might be minimal. Being misunderstood, and not being able to connect with others may add context to why some gamers have angry outbursts when they play. Having a childlike heart, or being labeled as immature, or lazy by loved others can also be disheartening. Countless stereotypes on being a gamer can make it even more difficult to connect with non-gamers. Adult children affected by the recession, Millennials, also have an added layer of difficulty to finding work and finishing school while some of their peers may be more "successful." 

How nerd rage affects family & relationships

Gaming and anger can become a focus within the family system or relationship. This intense focus on anger can cause arguing, break ups, and additional anger from others. The entire experience can be frustrating, overwhelming, and tiring. Lots of people may start giving ultimatums for the gamer to quit playing "or else" something will be taken away. Parents of adult gamers may feel guilty for permitting the behavior to get to this excessive state, as well as disappointed and upset their child is not thriving. Gamers can feel misunderstood for their love of gaming, annoyed that others want to take something that brings them joy away, and guilty or stuck for not pleasing others. It's a lot of emotions, a lot of perspectives, and a lot of relationship dynamics to consider. 

What happens next?

If extreme anger and gaming are difficult to even initially address, seeking professional support may be a first step. Gaming can be an addiction. If behaviors become difficult, it's important to seek help; either for your own support, or for the family or relationship. Information is invaluable, and learning what gaming can offer a person can help increase connection and open communication. Sometimes arguments and anger can really be about gaming, and sometimes it really isn't about gaming in the first place. Everyone has a story, and every gamer has a history and reason for playing. Listening to understand can make a world of difference. If these initial stages are confusing or difficult to start, an awesomely compassionate and gaming affirmative therapist may be able to help start the healing process. 

Spare the Rod, Spoil the Child (Guest Post)

 

 

Author Information: Andre Larocque is a district level behavioral specialist consultant with a narrowed study in Oppositional defiance disorder, conduct disorder and Antisocial personality disorder. In addition to his education in psychology he has 8 years direct experience working in residential treatment.

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Spare the rod, Spoil the Child: A Behavioral Primer for the Non-spanker.

By Andre Larocque

Edited by: Evita Sandoval

 

History of a Limit Tester

            All these discussions about spanking usually start with“Spanking worked for me.” In all fairness it worked for me as well. I remember being a young, quiet boy in Vermont who enjoyed the woods and building forts. I wasn't always a well behaved behaviorist however. I was a young aggressive researcher who enjoyed finding his limits with adults. I remember one aunt in particular being brave enough to babysit me at the time. I took the opportunity while she fell asleep watching soap operas to slap her as hard as I could before running outside to climb my families fir tree. At this point it was appropriate for me to internalize several existential questions. Rightly so, as she stood seething at the bottom of the tree she was correct to remind me, I would eventually have to come down and she had a long memory. Most adults do, and lets be fair now I was a child asking for a limit to be set.

Spanking as a Tool
 


            In the above example most people are quick to point out serious behaviors demand serious consequences, and we would be doing a disservice to our kids by demonstrating otherwise. Such an assertion would be completely correct. I got paddled when I came down from our families fir tree and most would argue my consequence was earned.

            Kids are incredibly smart. Anyone who has spent time with children knows they are a sponge for positive and negative experiences. So where does spanking fit in all this? Throughout my studies in college spanking was discussed at length. Corporal Punishment is a hot button issue in psychology. Behaviorists at the time were still catching flak for incorrectly addressing “expectations” and the role expectations play in behavioral outcomes. A good example of this criticism can be seen through spanking. When a child limit tests and they are spanked, ideally the target behavior shapes to be lower in frequency, intensity, or both. Parents understand this concept but often not in the same behavioral context. Target behaviors do shape through spanking. However, there is a dark secret in all this. The behavior only appears to shape when the spanker/enforcer is around to implement the expectation and its subsequent behavioral consequence. The authority in this case chose to buy obedience at the cost of resentment. When the authority chose to spank, behind closed doors the behavior was made worse, having been built upon resentment towards the spanking authority. The spanker doesn't know that. The babysitter, school, neighbors and police however do see that behavior that was supposedly shaped to be lower. These are the same kids that say their pleases and thank you's but then decide to pepper spray their neighbors toilet paper when no one is around. Behaviorists for the most part agree that there are very unintended negative outcomes for corporal punishment being shown in the long term for kids. These unintended consequences include higher substance abuse rates, lower grey matter in the brain and even significantly higher rates of mood disorders [1][2][3][4][5].

Behaviorism as a Tool

            Usually at this point in the spanking discussion folks lose a bit of hope. The reason why is often because it begs the question “What tools do we have to shape behavior if spanking is not ideal?” The solution is very hopeful because in the modern age we have many new rewards and many new logical consequences that technology provides us with. The most effective tools behaviorists have had for centuries are consistency, prevention and fairness. The reason why there is a disparity in power between kids and adults, is because sometimes children make poor and uninformed decisions which demands adults take charge to mitigate that risk for a time. To expand on good behavioral practices there are several things a parent can do to shape behaviors in an effective way and most of them center around the mitigation of risky or maladaptive behaviors. When a parent sees limit testing their actions and words should always be a decisive “No”. Limit testing is the clear understanding of the expectations and the subsequent disregard of them. Soft limits like negotiating, being unclear, begging for change, nagging, or providing any grey area will always result in more limit testing. This will also demonstrate that your expectations are not worthy of your child's respect. When a parent sees a child asking for, or demonstrating a need for support the response is different. When a child is uninformed and does not know the limit or its tangent expectations, a wise response would be a kind request for more information. This supportive discussion should involve the authority providing an explanation, and replacement behaviors with regard to the behavior being spoken about. If one responds to support testing with a decisive “No”, that person builds obedience at the cost of resentment. This resentment can lead one to be just as ineffective as one that chooses a soft limit. One thing I often suggest, for parents looking to “clean up” behavioral practices, is a behavioral contract in which everyone in the household signs. In the contract target behaviors and consequences are spelled out clearly without soft limits and everyone is equally responsible for adhering and enforcing that contract. Weekly house meetings to revise the family contract can be very beneficial for everyone involved. When there is a violation of the contract, it is nothing “personal”, it is simply the law as the household agreed. The antecedent to resentment does not exist in this method allowing for a positive household without all the underlying emotional cultch.

Behaviorism in Practice

            Much of being consistent is having scripts and expressing yourself and your expectations correctly and systematically every time. This prevents maladaptivity from taking root by keeping expectations fair, firm and consistent. Any soft limits, or punitive practice, will result in heightening the frequency and/or intensity of limit testing [6].

“It has been brought to my attention that you are choosing to bully kids at school. Our behavioral contract states unkindness, and disrespect, will result in a simplification of your communicative tools. You demonstrated I can't trust you behind closed doors so we also need to simplify privacy as well. The wifi is being turned off, your cell phone service is being turned off and your door is being taken of its hinges and is coming with me for a week. Once you are able to communicate respectfully and kindly we will discuss regaining the privileges that trust would afford you.”

“You are not showing you have control over your body right now. As per our behavioral contract that means you need to take a break, I need you to take a timeout in that chair until you can show me a calm face and a calm body.”

“I would love to take you to the store, but you tantrumed in public to get what you want. Our behavioral contract states I need to trust you will make good social decisions in public or I can't take you with me. You showed me that you need to take a break from going anywhere until I know you will make good social decisions. Maybe you can regain this privilege by showing me better ways in asking for what you want and accepting when I tell you no.”

 

References

[1] Gershoff, Elizabeth T. (Spring 2010). "More Harm Than Good: A Summary of Scientific Research on the Intended and Unintended Effects of Corporal Punishment on Children". Law & Contemporary Problems (Duke University School of Law) 73 (2): 31–56. Retrieved 23 December 2015.

[2] Durrant, Joan; Ensom, Ron (4 September 2012). "Physical punishment of children: lessons from 20 years of research".Canadian Medical Association Journal 184 (12): 1373–1377. doi:10.1503/cmaj.101314. PMC 3447048. PMID 22311946. Retrieved 23 December 2015.

[3] Ateah C.A., Secco M.L., Woodgate R.L. (2003). "The risks and alternatives to physical punishment use with children". J Pediatr Health Care 17 (3): 126–32. doi:10.1067/mph.2003.18. PMID 12734459Retrieved 23 December 2015.

[4] Tomoda, A.; Suzuki, H.; Rabi, K.; Sheu, Y.S.; Polcari, A.; Teicher, M.H. (2009). "Reduced prefrontal cortical gray matter volume in young adults exposed to harsh corporal punishment".Neuroimage. 47(Suppl 2):T66-71.doi:10.1016/j.neuroimage.2009.03.005 PMID 19285558

[5] MacMillan H.L., Boyle M.H., Wong M.Y., Duku E.K., Fleming J.E., Walsh C.A. (October 1999)."Slapping and spanking in childhood and its association with lifetime prevalence of psychiatric disorders in a general population sample".Canadian Medical Association Journal 161(7): 805–9. PMC 1230651. PMID 10530296.

[6]  Mackenzie R.J (2011) “Setting limits with your strong willed child” Retrieved 23 December 2015.