People often come to therapy for answers. But answers have very little to do with growing up. Answers are often attempts to direct or control others. They’re more about relieving the anxiety of the moment than teaching one’s self how to navigate challenges.
I find that questions are more useful than answers when working on my own maturity. Questions engage the front of the brain, the part that can set goals and solve problems. Questions breed curiosity, and curiosity is an antidote to anxiety. It’s very hard to change what you’re not curious about.
But when you’re anxious, it can be hard to generate questions to guide you in relationships, work, and the larger world. So I’m giving you 50 examples of questions that I’ve asked myself and/or my clients about their functioning. These questions are not meant to be a quiz. Instead, I suggest you use them to spur your own thinking and develop your own questions for measuring maturity.
Perhaps the simplest definition of anxiety is fear. And when we perceive a threat, our thinking, behaviors, and relationships are transformed. A good chunk of politics is focused on telling us what we should be terrified about. It’s no secret that fear-based messages get higher ratings and are more likely to be shared on social media.
There are plenty of real problems that people should fear. And some people have to fear problems that others have the privilege of not worrying about. But if we’re not careful, fear can distort and disconnect anyone from reality. This is exactly why I worry more about dying in plane crash than dying of heart disease.
It can be useful to think about how political anxiety impacts our functioning, and keeps us from helping with complex societal problems. And it’s no surprise that the politics of an anxious society resembles the functioning in an anxious family.
My toddler started school last week. A few days before, her school sent an email encouraging parents to make the drop off quick and light to minimize anxiety. One sentence in the email stood out to me:
The energy of the person dropping off, and his/her thoughts, tone, body language, and confidence will set the tone for how a child feels about being dropped off.
There’s so much wisdom in such an obvious sentence. If a parent is anxious and clingy, a kid will believe there’s something to fear. But if a parent can act like school is manageable, then that calmness is equally contagious.
After a successful drop off, I had a simple question for myself. What if I treated every day like it was the first day of school?
In other words, what could happen if brought that same level of observation and intention to all of my relationships?
My uncle was the youngest in his family. Growing up, I heard many tales of him terrorizing his sisters and getting away with it. He’d chop the arms off their dolls, or trap someone’s head in the car window. By the time I was born, he had abandoned his childish antics but was still an avid teaser. Since I had no siblings and wasn’t used to verbal sparring, I would cry and complain to my grandmother, who’d basically tell me to lighten up.
As I got older, my response to the teasing didn’t really mature. I would continue to rant to other family members, who merely brushed it off. The intensity of my response didn’t seem to help my cause or motivate my uncle to behave better.
When I began to learn about Bowen theory, I saw my relationship with my uncle as an opportunity for me to grow up a little. I began to play around with my responses to his teasing. He’d make a joke about a TV show I loved, and instead of playing the wounded child, I’d smile and chirp, “Well, I think it’s great!” I was amazed to see that this kind of response seemed to neutralize the situation. I had stopped stomping my feet, and this seemed to shut down his immaturity. He teased me less frequently, and I felt less provoked by it. I had changed the nature of the dance.
Distancing is perhaps the quickest way to bind anxiety. We move across the country from our parents. We stay late at work to avoid our spouse. Or we never share our real beliefs with friends who might disagree. It’s also why many of us, initially energized by all those Zoom calls in early COVID days, have begun to internally withdraw from other humans.
Physical and emotional distance are adaptive—we wouldn’t engage in them if they didn’t help us manage our anxiety. But distance has its price. We lose the opportunity to build real person-to-person relationships, and to work on our own maturity, when we automatically withdraw. When we let ourselves choose immediate calmness, we often forsake our best thinking about how to be in relationship with other humans.
How do you use distance to bind anxiety in your relationships? Do you see yourself in any of the these examples? (more…)
One of the most frustrating things about my work is that I have a thousand comical stories I can never tell. Many of them involve the theatrical lengths that people will go to get a family member into therapy. People will therapy-shop for their adult child, only to bristle when I ask why their child isn’t calling. They will send their spouse or their aging parent with printed instructions detailing what’s wrong with them. And they often disappear when I suggest that they might benefit the most from meeting with me.
I do have empathy for these people. It is only human to turn our focus towards fixing others when we are distressed. To think that additional focus from an “expert” will solve the problem. While therapy can be helpful for anyone, we forget that an entire family benefits when any person is willing to work on being more responsible for themselves. We convince ourselves that it must be person with the “problem.”
When I first meet with therapy clients, I ask them lots of questions about their families. I try to ask fact-based questions, like when someone was born, or where they live now. But a funny thing will happen as people talk about their family. A narrative emerges, as villains, heroes, and victims take the stage.
Humans are natural storytellers, so it’s not surprising that our stories about our families lean toward the question “Why?” We want to assign motive and meaning to people’s behavior. My mother called because she’s controlling. My spouse doesn’t help because they’re lazy. My child won’t cooperate because she’s impossible.
There are a few problems that emerge when we assign motive in our stories. First, it keeps us focused on others’ behavior. Second, it makes it hard to think flexibly about our own behavior. About how “leveling up” on our own maturity could make a difference in the relationship equation. (more…)
Anxiety is notoriously uncreative. When we feel distressed, our brain tends to hyper-focus on certain goals we have for ourselves. If you’re like me, you might find that your definition of success has become uncomfortably narrow in the last few weeks. So narrow that you finish every day feeling like it’s been an absolute waste, only to wake up the next morning thinking that THIS WILL BE THE DAY you become a robot who can plow through your to-do list without needing to sleep or stress-eat any cheese. (more…)
I had a lot of goals when the pandemic started. I was going to run more and organize the closets. I’d be cranking out these newsletters, doing 20,000 podcast interviews, and writing letters to friends like in olden times. Instead, I’ve been plowing through romance novels, going on long walks with my family, and getting more comfortable with dishes in the sink.
Did you feel a sense of relief when you read that first paragraph? After all, we do love to be told that we’re too hard on ourselves. We love it when people give us permission to set aside our to-do list and enjoy what we were going to do all along. Hundreds of articles have flooded the Internet lately, reassuring us that we do not have to be mega-productive employees or super parents in this difficult time.
But the problem isn’t that I’m too hard on myself. It’s that I need someone else to tell me not to be. When anxiety rises, so does the impulse to borrow calmness and direction as quickly as possible. This is how we end up with endless headlines that tell us to slow down, calm down, and scale down our expectations. As if we were incapable of coming to that conclusion ourselves. (more…)
When I sit down to read articles about the COVID-19 crisis, it’s interesting to see the disparity in people’s opinions about human nature. Some essays tout the belief that crises bring out the best in human communities. Others complain that hoarding, political squabbling, or blatant disregard for the safety of others highlight our baser instincts.
The truth is that humans vary in our ability to stay thoughtful in anxious times. Some people can know their own minds, while others grab as many solutions from others as they can. Some people can stay relatively calm around anxious family members, while others sink quickly into the stew of emotional reactivity.
The good news is that this ability isn’t fixed—you can show up and tinker with it every day. (more…)