Live-stream Mindful Meditation 101

We’re going live!

Our previously scheduled in-person class Mindful Meditation 101 will now be offered via live-stream and recording.

This will be a low-key introduction to mindfulness and meditation practices that can help us all slow down, be present, and feel more calm and peaceful.

We will gather via Zoom (link provided after registration) at 7:30pm Central time on Monday, March 30, 2020. We’ll get started at 7:45pm and share 30 minutes of mindful meditation practices. Participating with us live only costs $10 and the recording will be available the next day!

I look forward to exploring mindful meditation with you! To sign up for the live-stream, register here: Mindful Meditation 101 Live-stream

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The Agony and Awakening of Writing

I’m writing a book. This is an exciting but also humbling effort for me – something I’ve always wanted to do and also something I feel completely unprepared and at times unqualified for. Writing a book is also a pretty internal process: trying to make sense out of, organize, and then put into words the things you think about so that others can understand and get something out of them, too. It is a world of small, excruciating, private struggles and successes.

Yesterday, I crossed a threshold in word count that my publisher said was important and my daily to-do post-it note told me to “celebrate!” so I looked around my little office as if something should be different or someone should be there to share it with me! Not even the dog was around, so I went and made myself a mug cake, sat and took some deep breaths to savor the moment, and went on with my day.

As I’m nearing the time to talk about this book publicly and expose my struggles and successes to the world, I’m filled with self-doubt. What if nobody reads it? What if someone (anyone) who does read it hates it? What if they…write comments about how much they hate it?

Just as the universe works, I came across this quote right then, when I needed it. So here we go, on a journey of “great awakening,” if the level of my doubt is any indication.

From The Body Keeps the Score, by Bessel van der Kolk

From The Body Keeps the Score, by Bessel van der Kolk

White Supremacy and White Women's Tears

I’ve been reading White Fragility by Robin DiAngelo, and last night I was thrilled to be able to go see her speak at the University of Minnesota. I have been engrossed in this book for a long time, because I find each page so rich with thinking about white supremacy in our society, how it got to this point, and what we can do about it now and going forward. It feels at times overwhelming and always humbling.

Here are just a few of the many pieces I want to remember, hold on to, and keep thinking about.

1. “Racism is a system, not an event.” Bias backed by power and authority is baked into all of our systems and institutions, and white people have a stake in keeping it that way, which is why very little changes in terms of gaps in power through the decades. White supremacy is at the heart of our societal systems that hold white as the default and standard by which value is determined and “inclusion” centers around.

I think this quote, which DiAngelo credits to J. Kēhaulani Kauanui, helps me have a response when I hear “I’m not racist, because…[insert ludicrous evidence here].” Racism is a system, and we’re all in it.

I see this in the mental health world so deeply – where white men have determined the standard of “wellbeing” and “health” and have used and enforced this standard to oppress and depreciate all other groups. In 2015, 86% of psychologists were white – hardly representative of the population, all of whom should have their own versions of mental health and wellbeing represented and visible in the field if everyone’s mental health is really our goal.

2. White women’s tears (especially progressive white women’s) are often called out as a hallmark of thinly veiled white privilege disguised as “allyship.” I have been guilty of these tears, and didn’t understand fully until DiAngelo’s talk with Resmaa Menakem last night. Menakem said “If your heart hasn’t been broken about this for years, I have nothing for you.”

Here is the thing: My tears take a Black person’s experience and put me and my reaction right at the center of it. It makes it about me, and my discomfort, instead of their experience and reality.

I did an experiment today when shown a video about Kira Johnson, a Black woman who died after childbirth in 2016, one of too many Black women whose lives are cut short in what should be the happiest of days by a medical system that tells them, in this case literally, that they are “not a priority.” Watching the video, my impulse was to cry it all out, but I focused that emotional energy into rage instead. Here’s the thing, I didn’t shed a tear and when I went home I looked up more about her husband’s lawsuit and donated to the foundation started in her honor. It’s not everything, but it’s a start and it’s certainly more productive than crying and sitting in white guilt. I think this is a useful exercise for progressive white women – when we have the impulse to shed tears about the injustice faced by Black people, to turn our sadness and brokenheartedness into rage and then into enraged action. This is how we change the white supremacy systems that are all around us – we have to see them and we have to try to break them down in whatever ways are available to us in our privilege.

Here is Kira’s story, I hope you’ll read it and feel some rage, and think about what you can do about it in your own way: https://abcnews.go.com/Health/widowed-father-works-congresswoman-legislation-prevent-maternal-deaths/story?id=59846228

It's okay to talk about

Yesterday I gave a presentation about the basics of mental health and how we can all keep ourselves mentally healthy in this new year. I didn’t have a lot of expectations about how the talk would go or what the reception would be, as this is a very new group and population to this kind of conversation – seniors in an independent living facility. I wasn’t sure whether this generation was ready to talk about mental health, so I approached it from the foundation of “our mental health is our feelings, thoughts, behavior patterns, and our relationships – all those intangible parts of ourselves that also require care and attention.” We talked about how to know whether what you’re feeling is okay, and how we might recognize symptoms or areas we’d like to work on – and how to do that hard but important work!

I was so pleasantly surprised by the turnout – we filled the cafeteria, probably over 50 residents came to hear what I had to say! Yes, some nodded off during my talk – one woman came up afterward to apologize for falling asleep a little, and said she “hoped she absorbed some of it”! Far and away, though, they were an engaged and open group! They asked great questions about how to support their own and their families’ mental health, including wanting to talk about the Mental Health Pyramid and their own experience with being overprescribed medications rather than being encouraged to work on some of the other important and do-it-yourself areas of mental health. We also talked about depression and grief, experiences that become more common as we age and experience more losses, including sometimes loss of identity, purpose, and motivation.

As we were wrapping up and several people came up to thank me for coming, I saw one man’s handout sheet sitting on his walker. Under the title of the talk, he had scrawled:

“Mental health – it’s okay to talk about.”

I nearly started crying for joy that this was his takeaway! I love the idea that maybe these folks felt a little more equipped to talk with their family members about what either of them might be feeling. I hope that this is the takeaway from any talk I give – that mental health is important, and it’s for all of us, and it is absolutely okay to talk about.

Jessie Everts, PhD LMFT

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Open and Willing

I’ve been working on a number of projects in a lot of different areas, but something keeps occurring to me. As we talk about just bringing mental health into the public comfort – beyond just the public consciousness, we want it to be something that is in (or on the edge of) all of our comfort zone to talk about! – we’re really talking about helping people develop openness and willingness.

We have to start by being open to the discussion, first. To just feel like mental health is something that is okay to talk about, that we are open to hearing about it from others and maybe sharing about it for ourselves. That’s it, that’s the first step! And wow, I’m seeing a lot of movement in that first step – people talking about mental health and being vulnerable to social critique in ways that are stronger and more brave than I think we’ve ever seen.

And then there needs to be a willingness – a willingness to learn, to maintain that openness, and to maybe even try to do something different. This is where we want to get to, as a society, so that we’re not just talking about mental health more, but we’re actually all partners in doing something about it – we’re all active participants in supporting mental health in our selves and in others. This might mean recognizing that I might have a problem with anxiety, or with depression, or with drinking (that’s the opening)…and being willing to try to do something about it (there’s the willingness).

I see both of these as a practice – something that we can all develop if we work at them, being open and willing. It’s not something that we’re all great at, naturally. Some of us need to make a conscious practice of cultivating feelings of openness and willingness in the face of the fear that often gets in our way of being either. How we do this is not by ignoring the fear, but it’s by recognizing the fear, and stepping past it. Keeping going, even if it follows us in. Recognizing that being open and willing is scary, and that the benefits of practicing them far outweighs what happens if we close ourselves off and sit in unwillingness. What happens then is that we stay stuck.

So, I’ve been and would encourage others to be aware of how you practice these two things in your everyday life. When can you practice being open? When can you practice willingness? How is it scary? And how do you walk with the fear?

I’ll be excited to talk more about how this goes with a group I’ll be speaking with next week for whom this is a pretty new and revolutionary challenge. I’m open to their thoughts and willing to do the hard work with them!

Jessie Everts, PhD LMFT

“Push Harder” by Mr_Malvic

“Push Harder” by Mr_Malvic

Perinatal and Postpartum Mental Health

I’m finding myself surrounded by babies, both professionally and personally – I mean both friends and clients are having babies (not that I know a lot of professional babies). As I’m starting a big project in perinatal and postpartum mental health, I am reminded so much of how lost I felt when I had my first child, and how little reliable and evidence-based guidance is out there for new moms, which creates so much anxiety above and beyond the major life transition that is also happening!

Becoming a mom – whether for the first time, the sixth time (I would guess), the first adoptive time, the first time after miscarriage or loss, under traumatic circumstances or even under totally “normal”* circumstances – is a really big deal. No one feels really prepared for it because it affects every single aspect of your life – your mood, your identity, your relationships, your roles and responsibilities, your self-esteem and your body esteem, even your time, schedule, and ability to focus.

Now, thanks to social media, we are seeing a lot more moms speaking out about how hard this transition is. We’re seeing the struggle is real, is “normal”* and is one that a lot of us are experiencing all the time. What is not out there (yet) is a bank of really good resources for supporting your own mental health (or your partner’s) after having a baby. Because even if you have all the protective factors in the world and are really looking forward to the change that becoming a parent brings, your mental health needs some attention in the perinatal (around the time of birth) and postpartum (first year after birth) periods.

What IS out there now is a number of counselors, therapists, and mental health professionals trained to work with moms during pregnancy to parenting. Here is a really good resource for anyone in the country to find therapists trained by Postpartum Support International: https://www.postpartum.net/get-help/locations/united-states/.

I see all kinds of opportunities out there to support maternal mental health and perinatal mental health (which includes partners of those who give birth!), and am excited to share some of the things I’m working on in this arena over the next several months!

Jessie Everts, PhD LMFT

*There is no “normal.” Normal is a myth that dominant society creates to oppress and silence others by shaming them into thinking that they are abnormal. More on this at a later date. Just know, there is no normal and you are amazing just the way you are!

PMADs are Perinatal Mood and Anxiety Disorders - which can affect mothers and their partners!Image - Postpartum Support International

PMADs are Perinatal Mood and Anxiety Disorders - which can affect mothers and their partners!

Image - Postpartum Support International