Tag: understanding

Self-Care and Fitness Trackers

When it comes to self-care, exercise, nutrition, sleep, and stress management are major components.  Self-care can sometimes be challenging to quantify and keep track of, though.  I’ve found over the years that fitness trackers are great tools for ensuring that my self-care efforts are at the level I want them to be.  For instance, my current tracker keeps a record of steps taken.  Heart rate is also tracked, which then gives me a good idea of my resting heart rate as well as the zones entered for fat burning, etc. during exercise. It also gives me a really good reference for my sleep habits, from duration and time spent in different phases (light, deep, REM, awake), to snoring (lol), restlessness, and other things.  There is a Menstrual Health Tracker as well.  Food and water intake can be logged into a related subscription app, allowing me to tweak calorie consumption and hydration levels as needed.  Additionally, the tracker provides access to what’s going on with my heart rate during periods of stress, which can prompt me to employ relaxation techniques like deep breathing. It’s really quite amazing to watch my heart rate drop when I take deep breaths and consciously attempt to relax my body.  It’s great evidence that these techniques really work!  Plus, the app I use keeps a record of the tracked information so that I can view long-term trends. On the tech side, it has GPS and an ECG app, text/call/app notifications, Alexa and Google Assistant, to name a few.  There’s so many great things to say about these gadgets.

If you’re in the market for a fitness tracker to accompany you on your self-care journey, I can recommend the Fitbit Sense because it’s the model I’ve had for about 1.5 years.  It’s a great-quality product, and the Fitbit app is simple to access and use (free for six months with purchase of new Fitbit, then around $12-13 CDN per month).  Also, I haven’t noticed any decline in the ability of the battery to hold a charge.  And for anyone who’s interested, you can purchase a variety of bands and screen covers for it in different colours, materials, and styles.  Fitness trackers can be as stylish as you want them to be.

In my experience, having a fitness tracker really opened my eyes to so many positives (and negatives that needed improvement) with regard to my self-care.  I can’t imagine not having one.  You can view them here: https://amzn.to/3yKFZEB (copy and paste link into browser to access details).

If a fitness tracker isn’t of interest to you, consider using online trackers or good, old-fashioned pen and paper to keep track of managing your self-care.

Until next time,

Heather ~Natural Clarity Coaching~ naturalclaritycoaching.com na********************@***il.com Natural Clarity Coaching on Facebook, Instagram, LinkedIn, TikTok, and Twitter

 

 

 

Enablers are often abused by narcissists

 

For many of us – whether we are no contact, low contact, or still involved with our family of origin – witnessing or hearing about a narcissist abusing their enabler will be a common theme.  This could be parents, grandparents, siblings in unhealthy relationships, etc.  When we make choices to protect ourselves from narcissistic abuse, we may also lose our connection with the enabler.  It can feel like a double-whammy and a huge loss.  Although enablers can often seem like accessories to the behaviour of narcissists, let’s take a look at things from their perspective.

Enabling personalities will justify or indirectly support the often harmful behaviour of narcissists.  In most cases, this is unintentional.  It could be the result of the enabler having been raised in a toxic family and feeling that the dynamics are ‘normal’ in adulthood.  And the other main reason can be that the enabler is also narcissistically abused by their partner.  This typically rotates with special treatment in order for the narcissist to keep the enabler hooked.  In essence, though, going along with the narcissist creates the least amount of suffering for the enabler.  It’s not right or fair to anyone involved, particularly scapegoated children of any age, but it’s typically the best way for enablers to keep some semblance of peace in their lives.  While we may have high expectations of our parents, they are only human in the end.

So while looking at an enabler from the perspective of also being a target of the narcissist can sometimes be a difficult task, it can also be helpful for scapegoats to be aware of it, even if just to understand that their seemingly complicit behaviour isn’t personal against us.  This is definitely not an excuse for their being an often unwitting accessory to toxic actions, or at the very least a silent onlooker, but it’s a valid explanation.  Enablers are essentially programmed to go along with dysfunction.  In my experience and in hearing the experiences of many others, enablers suffer, too.  I’ve heard stories of enablers facing health challenges and being met with a ‘partner’ (using that term lightly) who has zero empathy, care, or concern.  In fact, the narcissist may even complain about how these health issues are inconvenient for them.  Despite the enabler’s loyalty to this person, they rarely or never see any reciprocation.  Narcissists cause suffering for everyone around them, unless we find ways to distance ourselves from them.  And when we do take steps to protect ourselves, we may then be witness to ongoing abuse against enablers.  We may even wish we could rescue them.  But, unfortunately, protecting ourselves against narcissistic people is a personal decision that needs to happen for each of us independently.  And trying to force anything can bring down a bigger storm of abuse on enablers.

Although any kind of ties with narcissists are never just, uncomplicated, or painless, it’s helpful to lessen the sting if we don’t view an enabler as part of a ‘team’ working against us with a toxic family member.  In many cases, as I’ve mentioned, enablers have grown up in abusive families, only to wind up with more abusers due to the patterns of dysfunction that they think are normal and familiar.  It’s sad, really.

Until next time,

Heather ~Natural Clarity Coaching~ naturalclaritycoaching.com na********************@***il.com Natural Clarity Coaching on Facebook, Instagram, LinkedIn, and Twitter

What is Emotional/Psychological Trauma?

In emotional/psychological terms, trauma can be described as a deeply disturbing or distressing experience. Another description of trauma is emotional shock following a stressful event or physical injury.

Three of the Main Forms of Trauma:

Acute – Resulting from a single dangerous or stressful event (PTSD)

Chronic – Resulting from repeated and prolonged exposure to highly stressful events (domestic violence, child abuse, bullying, etc.) (Chronic PTSD)

Complex – Resulting from exposure to multiple traumatic events (Complex PTSD)

Here are some of the signs and symptoms of emotional and psychological trauma (cascadebh.com):

Cognitive:

  • Intrusive thoughts of the event that may occur out of the blue
  • Nightmares
  • Visual images of the event
  • Loss of memory and concentration abilities
  • Disorientation
  • Confusion
  • Mood swings

Behavioral:

  • Avoidance of activities or places that trigger memories of the event
  • Social isolation and withdrawal
  • Lack of interest in previously-enjoyable activities

Physical:

  • Easily startled
  • Tremendous fatigue and exhaustion
  • Tachycardia
  • Edginess
  • Insomnia
  • Chronic muscle patterns
  • Sexual dysfunction
  • Changes in sleeping and eating patterns
  • Vague complaints of aches and pains throughout the body
  • Extreme alertness; always on the lookout for warnings of potential danger

Psychological:

  • Overwhelming fear
  • Obsessive and compulsive behaviors
  • Detachment from other people and emotions
  • Emotional numbing
  • Depression
  • Guilt – especially if one lived while others perished
  • Shame
  • Emotional shock
  • Disbelief
  • Irritability
  • Anger
  • Anxiety
  • Panic attacks

Below are some of the most common forms of trauma therapy:

Cognitive Behavioural Therapy (CBT)

Behaviour Therapy (Exposure Therapy)

Psychodynamic Therapy

Eye Movement Desensitization and Reprocessing (EMDR)

Hypnotherapy

Group Therapy

Pharmacotherapy (Medication).

Unfortunately, trauma is a part of many people’s lives. Becoming trauma-informed (understanding how trauma is created and the symptoms, behaviours and needs of people who have been traumatized) is beneficial on both personal and social levels, regardless of whether we have experienced trauma firsthand. Understanding, patience and compassion go a long way in being supportive of possibly yourself and/or others in your life who are suffering.

Until next time,

Heather ~Natural Clarity Coaching~ www.naturalclaritycoaching.com na********************@***il.com Natural Clarity Coaching on Facebook, Instagram, Linkedin, Twitter