COVID-19: 4 Phases of Emotional Recovery

By John 4 Phases of Emotional Recovery, Coronavirus, Crisis Management, Disaster Mental Health, Overcoming Fear, Post Traumatic Growth, Resilience

COVID-19: The 4 Phases of Recovery.

Planning for chaos and a return to a new normal

How are you doing today? If you are like most of us, you are probably growing tired and frustrated with the multiple impacts of COVID-19. Two to three weeks ago, you may have been thinking, “Hey, we’ve got this!” Now you might just be feeling a little bit of despair and sadness. I know I have had to keep an eye on my attitude. But there is some hopeful news, you and I will recover. Our resilience and faith as people will help us pull through these tough times.

One of the subspecialties I’ve developed over the past fifteen years is that of a Disaster Mental Health Specialist. In this capacity, I have responded to everything from mass shootings, hurricanes, pandemics, earthquakes, and acts of terrorism. While each event is unique, there are some reasonably predictable phases people move through while on the road to recovery.

Pandemics, and other adverse events manage to bring an incredible range of emotions, from disbelief and anger to an almost euphoric sense of teamwork. Social isolation, a lack of social interconnectivity ranging from being with coworkers to experiencing the power of corporate worship experiences stifle our need to connect. Add the fear of the unknown with this particular virus which has raced around the world.

I was thinking about you when I penned this article. I wanted you to know that some of the things you are feeling are normal.

What I have learned from my training and my experience is that regardless of the event there are four phases that people will go through.

Perhaps, you, like many of my friends, are experiencing some COVID-19 weariness. I hope this helps you see a path through the forest of all that we are dealing with.

Here are the typical Phases of Disaster Recovery. By the way, these are pretty universal, whether its man-made as in terrorism, weather-related, or like other killer viruses like Ebola, the human reaction is relatively consistent.

If you are a leader, these tips will help you effectively reintegrate your team members back into the workforce.

Remember, as we look at these phases following a critical event, like the one we are currently involved with, it is essential to remember there often overlap between phases.

The Historical Phase^[i]

This typically occurs at the point and time of impact and the time immediately afterward. Emotions are often powerful and direct. We find ourselves being called upon and responding to the demands for unusual and many times, heroic actions to save our lives, the lives of our families, friends, and loved ones. Altruism is the driving force as we try to look after each other. During this phase, the foremost resources are family groups, neighbors, friends, as well as first responders and medical providers.

The Honeymoon Phase

This period usually extends from weeks to months after the initial impact. Even with the losses, there is a strong sense of having shared with others a dangerous, catastrophic experience together and having lived through it.

The Disillusionment Phase

This phase can last from about two months to one or even two more years. Powerful feelings of disappointment, resentment, anger, and bitterness may arise if expectations of aid and assistance are not fulfilled. Some other things that can add to this can be the loss of or weakening of local community groups. Another component may be the gradual loss of the feeling of a “shared community” as individuals and families, concentrate on rebuilding their own lives and solving their own problems. Before you get discouraged, know that the next phase is just around the corner.

Reconstruction Phase.

This is such a hope builder. After every type of critical event, people will emerge from the physical, emotional, spiritual, and psychological rubble and move into their new normal.

The Reconstruction Phase is the place where survivors come to realize they will need to solve the problems of rebuilding their lives, families, relationships, and businesses primarily by themselves. While there is assistance, you and I are the ones ultimately responsible for our lives, our families, and our businesses. As you and I move forward in this phase, we will discover and reaffirm our belief in ourselves, our communities, and our own capacity to handle things.

Here is a list of helpful coping skills:^[ii]

When appropriate, let other people give you the support you need.
Be sure to take care of your physical, emotional, and spiritual needs.Eat a balanced dietGet enough sleepGet up and move aroundTalk with others about your thoughts and feelings, while at the same time being a good listener.

Be patient with one another. Realize that all of us are experiencing some type of loss. It is entirely natural for humans to express disbelief, anger, anxiety, sadness, and depression as we move though all of the ramifications of the COVID-19 response. In a couple of words: Be Nice!

Don’t avoid the feelings of your kids as you deal with all of these new dynamics associated with our current situation. They need to feel that they can count on you to “keep it together” and give them the extra love, support, and attention they may need at this time. Reassure them, being careful to provide them with the space they need to process all that has gone on recently.

Refocus on the Big picture! The whole idea of, “We are in this together! Is that we will get through it, and we will come out of this as stronger individuals, families, neighbors, and coworkers. We will never be able to go back to the way it used to be, but we will be a part of building a new, recalibrated world.

Be liberal with your words and actions in letting others know that you care for them. An elbow bump, words of encouragement and appreciation, and handwritten notes are all things you can do to build up others.

Some Extra Tips for Supporting Your Family

Let them know when they are being helpful.

Laugh! It’s cheaper than therapy and a great way to relieve a lot of tension.

Be considerate of all of your family members.

Express love and concern often.

I hope you found this article helpful and if you did, please forward it to your friends.

Action Plan:

Join my email list and Get your free Cabin Fever Tip Sheet by texting the word Cabin Fever to 33777.

Stay tuned for some online learning.

Be safe!

John Thurman

PVB356

^[i] Emotional Recovery After a Disaster (2020). Accessed, April 13, 2020. https://www.co.chippewa.wi.us/government/emergency-management/flooding/emotional-recovery-after-a-disaster

^[ii] Coping with a Disaster or Trauma (2019). Accessed April 16, 2020. https://emergency.cdc.gov/coping/selfcare.asp

Coronavirus, Toilet Paper, and Fear

By John Coronavirus, Crisis management, Overcoming Fear, Resilience, Resilient Leadership

How One Practice can Give You Peace in Turbulent Times

Coronavirus, Toilet Paper, and Fear, what a crazy title for a crazy time! In this article, I will reveal one practice that can give you peace in turbulent times. It is a practice that resilient people have used for centuries.

What a week! Whoever thought there would be short-term shortages of toilet paper and hand sanitizer. And could you ever imagined that we would be starting Shut Down 2020!

There are some explanations for these behaviors, as well as some solutions that I will be discussing in this post.

Who in their wildest imagination would ever dream that Coronavirus, Toilet Paper, and Fear would ever be a title for an article?

It has been weird to see friends posted things like “Toilet paper at Kroger! Or even better, “Don’t go to store Costco or Sam’s they have no TP.

So, why are people doing this!

The short answer is drunk people, and panicked people have one thing in common, they make Stupid Decisions!

In the past few days, there have been some exceptional articles on this process.

Multiple sources have quoted the consumer psychologist Paul Marsden demo raw University of Arts, London, who says the short answer can be found in the psychology of “retail therapy”-where we buy to manage our emotional state.^[i]

It is all about the perception of “taking back control” in a world that a least for the moment seems to bye spinning out of control. These types of behaviors, accord ding to Marsden, are best understood as playing to our three basic psychological needs. The two, most basic being psychological needs like food, water, shelter, and rest. The second, according to Maslow, is the need for safety and security.

One reason for this reactivity is what we in the mental health field call fear contagion, a phenomenon decelerated by a 24-hour news cycle and airwaves fill with pundit input. When folks are stress their brain hunkers down, their reasoning becomes restricted, and crowd think sinks in and takes over. If others are stockpiling, it draws you into the same herd mentality kicks in. When you always hear stories of empty shelves and panic, you can get swept into the craziness.

According to Dimitrios Tsivrikos, who lectures in business psychology at the University College of London, toilet paper has become the “icon” of this mass panic.

When uncertainty is in the air, people slip into the panic zone; when that happens, it makes them irrational and completely neurotic.

When there is a natural disaster, like a hurricane, blizzard, most people can prepare because we have a pretty good idea of what we might need. Things like extra water, food, medication, and cash. However, when we have something like a relatively unknown virus, a deep primal fear slowly creeps into our minds, and we get a little crazy.

Truthfully, one reason for this is the result of some mixed messaging coming from our governmental leaders. One truth about crisis management, there is a lot of confusion in the early days, and I think, because of that and a 24-hour news cycle, incremental and sometimes incomplete information goes viral.

Two things drive the toilet paper frenzy, how we think and feel in the moment influence our behaviors.

When there is this deep type of fear, the need for self-affirmation, and independence, it can drive us to do some fairly bizarre things like buying six month’s worth of toilet paper.

So what do we need to do?

First, hit the pause button! You are more resilient than you give yourself credit for.

Second, learn to live in the present.

I am reminded of the Scripture I learned as a boy. “This is the day the Lord has made. We will rejoice and glad in it. Psalm 118:24 NLT

In modern culture, we hear things like: “

Don’t get caught up in overthinking about the past or the future.”

Be mindful in this moment. Resilient people realize they cannot always control their environment, but they can control their response to it.

Live for the day, Carpe Diem. Which originated with the Roman Poet Horace. In Latin, the phrase literally means to Pluck the day (as it is ripe). Enjoy and embrace the day.

So, from the ancient writing of scripture, early Roman poetry, ads, modern psychology, the message is to live in this present moment. Not dwelling in the past or fretting about the future, but being in the day, a task that can be tough in these modern times

With the rapid global expansion of the Coronavirus, not to mention the crazy pace of the twenty-first century, it is no easy task. We are constantly bombarded with little pop-ups of expectations, which like bugs spattering on your windshield, can be a distraction.

I believe it comes back to having a Carpe Diem type of day.

Living in the moment has been a piece sage-like wisdom for about as long as men and women have walked the earth.

Living in the present moment means that we are aware and mindful of what is happening in this moment, this day. It means that I am not distracted by my past or the future.

Being present in this moment in your life is the key to staying healthy spiritually, physically, emotionally, and relationally. It helps in fighting anxiety, worry, and ruminating over the “what if’s, and if only’s.

Why It’s Tough to Live in the Present

Living in the day that the Lord has given us is tough because we are always encouraged to think about our past or worry about the future. After all, what will you do if you don’t have toilet paper?

If you don’t believe me think about how many times your smartphone has interrupted you today, voicemail, breaking news, social media updates, so many different alert sand notices that for the most part, add no value to your day or life. Maybe we need to turn them off for a few hours a day.

A few weeks ago, I was training a work team made up of former military and law enforcement personnel. In the middle of my talk, I heard about 8 Fox News, Breaking News alerts. The group sheepishly smiled, and I said something like, “So how many of you really needed that news tip?

Before I dig deeper, let me say that living in the present is much like riding a bicycle, you are never perfectly balanced, but you are continually using large and small muscle groups to maintain balance.

With that in mind, how do we balance living in the present, with all of the distraction, from day to day living to manage our response to the Coronavirus?

As a Christ Follower, I am reminded of one particular, powerful, and practical verse, 2 Timothy 1:7 from the Amplified Bible.

“For God did not give us a spirit of timidity or cowardice or fear, but [He has given us a spirit] of power and of love and of sound judgment and personal discipline [abilities that result in a calm, well-balanced mind and self-control].”

God has given us the power, will, and ability to do what we need to do. But, we have to make an effort, put in the time, and discipline to manage our thoughts, feelings, and emotion.

Simply said, trust God, use wisdom, wash your hands, keep your distance, shop wisely.

Right now, I want you to stop reading and think.

Be still for just a moment, focus on getting four good, deep breaths.

Now, focus on three things that you are grateful for. Take another sixty seconds and thank the Lord for something that you are thankful for.

Research from multiple sources has discovered, once again, that the ancient practices of meditation and gratitude lead to better mental, emotional, physical, and spiritual health.^[ii] Resilient people practice gratitude.

So, here are some proven, practical things that you can do, as we move into Shut Down 2020.

Write a handwritten note, thanking someone for the impact they have had on your life. It is one way of social distancing that is exceptionally personal and intimate. Oh, and you might even write one to yourself.
Reflect and mentally thank someone. Just the positive thoughts of what others have done for you is a great way to relax and recalibrate in these stressful times.
Begin a gratitude journal. In the words of a very old hymn, Count Your Blessings^[iii]We are reminded that when we are thankful, we feel better. Keep a hand-written journal of things you are grateful for, I promise, it will lighten your load and soothe your mind.
Pray. People of various faith groups use prayer as a way to cultivate gratitude and enhance personal peace.
Meditate. Learn to focus on the moment, and as a Christ Follower, imagine the Lord is present with you at the moment.

Here are some additional things you can do to experience a sense of Carpe’ Diem by meditation.

Set aside a regular block of time, say five minutes, when you rise and when you are preparing to go to bed. A quiet time.
- Get in a comfortable position-not too comfortable. Sitting up is the best way. NOTE: One of the best books I have recently read on this is titled Two Chairs: The Secret that Changes Everything, by Mike Beaudine.
- Focus on the sounds you hear, slow your brain down and repeat slowly something like, “This is the day that the Lord has made, I will rejoice and be glad in it,” four times, slowly.
- As you are sitting quietly and focusing on this truth, allow yourself to relax, focus on your bodily sensations, the pressure of the cushion, the feel of your clothing on your skin, the sounds and smells of your surrounding, as well as any other sensations that you might be feeling. The remember, “This is the day that the Lord has made, I will rejoice and be glad in it.”
- Turn your focus to the thoughts in your head; the things on your heart let them swirl around for a minute and then allow them to exit your mind, knowing that “This is the day that the Lord has made, I will rejoice and be glad in it.”
- Finally, focus on your breathing, and for my fellow Christ Followers, remember that one-word picture for the Holy Spirit is the breath of God. So as you breathe out the fear, anxiety, and doubt, breathe in the power of God and biblical principles into your life.

These are unique times, to say the least. I’d love for you to leave a comment about the article, or even better share some things that you are doing to keep your sanity.

^[i] Taylor, Taylor, 2020, March 11. Here’s why people are panic buy-in g and stockpiling toilet paper to cope with coronavirus fears. Retrieved March 13, 2020: https://www.cnbc.com/2020/03/11/heres-why-people-are-panic-buying-and-stockpiling-toilet-paper.html

^[ii] Healthbeat: Giving thanks can make you happier. Harvard Medical School; retrieved March 14, 2020; https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier

^[iii] Oatman, Johnson, Jr, (1897), Count Your Blessings; retrieved March 10, 2020; https://library.timelesstruths.org/music/Count_Your_Blessings/

2 Problem Solving Killers

By John Intentional Living, Leadership, Optimism, Overcoming Fear, Personal Growth

What is the most recent problem solving situation that you have personally faced in the past few days?

How did it turn out?

Did you know that one trait of a person who is living a resilient life is the ability to problem solve and make good decisions?

I don’t know about you, but it seems that in the past few years with the rise of smartphones, tablets, and social media we are overwhelmed with choices which have lead to real problems for some people and that is in the are of decision making and problem solving.

There seem to two primary mindsets that keep people from dealing with the stuff in their lives. At least from my observations after living on this blue marble for over six decades.

The first is the Big D word, Denial. People that choose to live in this lane of life tend to deny the impact of problems and issues in their lives at all costs. They do their best to live in the delusional state of denial because they are scared spitless of seeing the reality that is right in from of their eyes. Because of this mindset, they develop finely tuned skills to avoid some of the tough things in life.

So where do you think this type of living leads a person? Well, in my opinion, this denial mindset will lead you down a twisted path of insecurity, anxiety, worry, fear, anger, frustrations, jealousy and a whole lot more of yucky stuff.

The second mindset of people who avoid dealing with life issues is that of being a perpetual victim. While this mindset has been around for thousands of years, it seems to be enjoying a new surge in this modern age.

The Victim mentality. People with this mindset choose to believe there is not a single that they can do to solve a problem or deal with their stuff. When, in more cases than not, they could. I have said this before, but it is like some people want to play emotional pin the tail on the donkey. They are continually seeking ways to blame either others or circumstances for all that is going wrong in their lives.

While it might give the person choosing to be a victim a little bit of relief, it will ultimately lead to anger, emotional impotence, learned helplessness and despair.
Why do so many people choose to swim in the river of denial or attempt to pin the emotional tail on the donkey by blaming circumstance on others?

The simple reason, I think is because there is a quick payoff. It gives them a rush, a buzz, and maybe some relief to push the responsibility off on someone or something else. It is a quick fix that allows the person, at least for a moment to escape life’s problems as opposed to seeing problems as an invitation to growth, and change to learn something and maybe experience grace and goodness.

Let me ask you a question.

What do you do when it comes to dealing with some of the problems that come from being a human? Do you run from them, deny them, or blame your parents, upbringing, your ex or your diagnosis? Your answer will determine whether your life will be enriching, rewarding or bland and mundane.

In my counseling and coaching practice, one of the first questions I ask a client is something along the lines of how can I help you? The replies usually sound “I want to be happier. I want more peace in my life. I want to be more successful. I want to improve my relationships.” All of these are worthy goals.

Typically, after we talk about that for a few minutes, at least to the point that I feel I have some understanding, I will they ask something like, “What are you willing to do to get it? What are you ready to change? What problems do you anticipate and how will you deal with it?

At this point, things seem to come into clear focus.

I remember a few years ago I was asked to be on the faculty of a writer’s conference at the Glorieta Christian Writer’s Conference at what used to be the Glorieta Baptist Conference Center. Part of my job was to visit with hopeful writers and authors about their dreams. Needless to say, it was a blast being able to participate in such a great event.

I remember, one of the benefits of attending this conference is that every day the staff would meeting in this large room to visit with and listen to aspiring writer’s pitching their book ideas. This was always an exciting and impressive time to meet these people, listen to their stories and proving encouragement, maybe even some further networking opportunities.

And then I began to pick up on a trend. I spoke in a massive group session on the second day and when people realized that I was a licensed professional therapist I was inundated with potential authors who wanted to tell me of their travail of abuse, and neglect. As I listened to some of these stories I begin to feel like I was back in my office as a therapist. Not a great place to be when you are providing the types of services we were at the Writer’s Conference. At dinner that evening I was processing this sudden increase in authors wanting my input to their stories with a couple of older, female authors that I really respected. Their insight was invaluable. Luckily I’d asked several of the women who’d shared their story idea with me to check back with me the following day.

Here is how it went.

Five of the ladies came back the next day, as well as a few whom I’d not yet met.

I made sure I was listening and tracking each of these unique and painful stories that these potential authors were sharing with me. And then I would say something like, “Would you like my input and suggestions? To a person, they all said yes. Here was my reply.

I want you to look around this room and see how many women are here. According to the National Sexual Violence Resource Center 1 in five women and one in 71 men have been raped at some time in their life. One in three women and one in six men have experienced some type of contact sexual violence in their lives. And then I would say something like, “what makes your story different? In most cases, when I asked this, I would receive a shocked look of anger, and if stares could kill, I would have died 15 times that day. Fortunately not one of the emerging heroes bailed on me.

After I made that statement, I’d keep quiet and hope that they would ask a follow-up question and they did. After the initial shock of my statement they would ask, so what did I need to do.

This is the essence of what I told them. I would start off by telling them how proud I was that they were making a bold choice to share their story, but that to separate their story from everybody else they had to share how they addressed the problem of abuse and how they overcame it. I suggested before they wrote another word in their transcript that they exam what they were learning. In marketing terms, which you might feel is a little harsh, what was their unique selling point.

What was the principle, purpose, promise or prayer they were learning or had learned as a result of no longer denying their abuse and no longer blaming others for how they were dealing with the abuse?

I have to tell you the truth here, I did not want to hurt any of the women, but at the same time I wanted to challenge them to dig deep within and write their story of how they, with God’s help, found the courage to face their challenges and move from being a victim to an overcomer.

Over the next twelve to eighteen months I heard from several of these writers who thanked me for my comments. Two of them invited me to read and comment on their drafts, and a few of the others sent me notes and emails regarding my gently calling them out. I have to tell you, these women dared to not buy into the Denial Trap or the Blame Trap. And while there is a special place in Hell for people who sexually abuse other people, these ladies absolutely refused to let the perpetrator win.

These writers wanted a better life. They were beginning to understand that real, honest, long-term fulfillment comes through how we choose to confront and manage our struggles.

To be clear, I am not talking about “no guts no glory” or “no pain, no gain.”
Instead, how we face and manage our struggles, in large part determine our happiness and our success in this present life.

My wife says it best, “We are either in a struggle, coming out of a struggle, or preparing for a struggle.”
I think she is right on target. How about you? How are you managing the problems that come at you in your day to day life?

Ancient Wisdom
“I don’t mean to say that I have already achieved these things or that I have already reached perfection. But I press on to possess the perfection for which Christ Jesus first possessed me. No, dear brothers and sisters, I have not achieved it, but focus on this one thing: Forgetting the past and looking forward to what lies ahead, I press on to reach the end of the race and receive the heavenly prize for which God, through Christ Jesus is calling us.”
Philippians 4:12-14 NLT

Be sure to read my next post, when I will talk about a third way to deal with problems, which I call resilient decision making.

I would love to hear your thoughts.

6 Ways Fear is Holding You Back

By John Freedom from fear, Overcoming Fear, The No Fear Entrepreneur.

Too many of us are not living our dreams

because we are living our fears.

Les Brown.

Fear serves one—and only one—purpose: to keep you alive. In its most basic, primal form, it is nothing more than a survival response. Fear can be a good thing. It is a profound biological instinct that can prevent us from doing crazy things that could kill us. For example, if you are working in your backyard and see a snake slithering into hedges next to your house—well, let’s put it this way—I doubt you are feeling peaceful and calm.

Fear can produce positive energy that moves us forward, help us make a life change, and gives us a new perspective. Unfortunately, while fear can protect us from pain and harm, fear is not always rational and healthy.

God didn’t create us to live our lives in fear. He created us to live with power, love, and a sound mind, as in courage

I love the way the Amplified Bible translates 2 Timothy 1:7, “For God did not give us a spirit of timidity (of cowardice, craven and clinging, but [He has given us a spirit] of power and love and well-balanced mind and discipline and self-control.”

Let’s look at what fear does to us and in us:

First, irrational fear is a very primal, gut function. It is a basic low-level brain function. While fear can become disarming and lead to self-inflicted sabotage, it can be overcome. When we take time to think through our fears, we usually discover that those concerns are rooted in irrational thoughts.

Second, fear can make us cowards. We, humans, tend to frame our fears in ways that soothe our egos. You and I will say something like, “I am prudent and cautious.” We might even say, “I am a little nervous.” Or we say, “It’s not that important.”

Here is a huge life tip:

If you want to start overcoming those irrational fears that keep you bound, you are going to have to call it what it is.

Instead of saying, “I am not doing this because it makes me nervous,” try saying, “I am not going to do this because I am a coward, and I am scared spitless.” You will be amazed when you tell yourself the truth—aloud. at is the beginning of calling it what it is. Trust me—this is a starting point.

Third, fear steals our integrity. It makes us hypocritical. Simply stated, integrity means acting in a way wholly congruent with our values and beliefs. When we want to do something and believe it is the correct thing to do, but we fail to do it because of fear, we violate our core values. Living a “True North” life means living in alignment with our principles.

The first time I heard the term “True North” was while I was in the Army. It is a term used in map and compass training which differentiates the True North from Magnetic North difference on a topographical map. Steven Covey borrowed this term and turned it into a metaphor about our bottom line personal ethics—the line we are unwilling to cross based on those ethics. Therefore, when you and I are faced, as we often are in this di cult life, with the question of what direction to take, we need to refer to our true north for direction. Metaphorically: Do I “cross” my personal line? (Lie, cheat, steal, be disloyal to a loved one, hit or be abusive physically or verbally, etc.). Never lose sight of your true north.

Fourth, fear leaves lament and regret in its wake. You and I have made, and will continue to make, missteps and mistakes. The key is: Will we repeat the same screw ups again and again or will we learn from them and make the necessary adjustments to change the outcome? If you and I allow fear to keep us from seizing an opportunity when it comes our way, then that is nobody’s fault but our own. Instead, we can trust that when the Lord brings us an opportunity, He will give us what we need to move towards it. But we have to get out of the boat.

Fifth, when we give in to fear, we give up control; we step away from the steering wheel, which could be deadly. You see—the Lord has given us life and choices. While He will guide us, He will not do the work for us. When we are ruled by fear, we abdicate our responsibility. at is not a good thing. You are the only one responsible for your life, no one else. At the end of this race, you and I will give an account. I want to hear Jesus say, “Well done, good and faithful servant.” Matthew 25:23 NLT

Sixth, fear stifles personal growth. There seems to be a universal principle in nature: You are either getting better—ripening, or you are ripe and ready to meet your full potential, or you are rotting.

So, let me ask you a question. Are you ripening, ready to pick, or rotting on the vine.

Today, you have a choice. You can choose to stay stuck, or you can choose to move forward.

In a couple of day,s I will show you some practical ways to overcome fear.

Action Plan

Purchase my new book, The No Fear Entrepreneur, an Amazon #1 Best Seller.

Fear and Public Speaking

By John Overcoming Fear, Resilience, Self-improvement

In a recent survey published in my new book, The No Fear Entrepreneur, I found that of those who completed the project, 64.4% stated that fear of public speaking was one of their primary fears.

Why on earth would an individual feel such a deep, gut-wrenching, and sometimes almost incomprehensible fear of public speaking? Before we trivialize this fear, that individual who fears public speaking may fear the loss of identity that attaches to performing poorly, and that is very deeply rooted in our core survival needs.

In trying to understand the roots to this type of fear as well as some of the irrational spaces that this fear can take us in our heads, I discovered that Gavin De Becker had provided some vital understanding to this common, deep fear.

Here is what he said in his book, The Gift of Fear: Survival Signals That Protect Us from Violence.

For all social animals, from ants to antelopes, identity is the pass card to inclusion, and inclusion is the key to survival. If a baby loses its identity as the child of his or her parents, a possible outcome is abandonment. For a human infant, that means death. As adults, without our identity as a member of the tribe or village, community or culture, a likely outcome is banishment and death. So the fear of getting up and addressing five hundred people at the annual convention of professionals in your field is not just the fear of embarrassment—it is linked to the fear of being perceived as incompetent, which is connected to the fear of loss of employment, loss of home, loss of family, your ability to contribute to society, your value, in short, your identity and your life. Linking an unwarranted fear to its ultimate terrible destination usually helps alleviate that fear. Though you may find that public speaking can connect to death, you’ll see that it would be a long and unlikely trip.” Gavin De Becker.

Doesn’t that rock the way you might be thinking about the fear of public speaking. In my opinion, he captures the essence of how far irrational thinking can take a person if it goes unchecked.

De Becker’s insight has cause me to think and at the same time has re-affirmed my understanding that irrational, unfounded fears can stop you dead in your tracks.

Action Plan:

With that in mind, rather than give you an “Steps to Overcoming the Fear of Public of Public Speaking,” I would like for you to offer some solutions. Here is the question, What are some ways that a person can overcome their fear of public speaking?

I am looking forward to your wisdom through your comments.

Seven Secrets to Building Resilience in Your Marriage

By John Building Vision, Marriage & Relationships, Overcoming Fear, Stress Management, Success, Uncategorized

Resilience is the ability to resist the manifestations of clinical distress, impairment or dysfunctions that are often associated with critical incidents and personal trauma.

Dr. George Everly, Psychological Body Armor.”Last week Sara got so mad she threw her shoe at me. It missed my head by about three inches!” Larry said.”At the time I thought he deserved it,” Sara admitted. “But the fact that I could do that really scares me! I feel as if our marriage is in serious trouble.”While not every couple throws shoes—or anything else—that sense of uncontrollable anger is not uncommon for many couples regardless of creed, ethnicity, or social status. Unfortunately, some feel that the heightened level of emotion is the beginning of the end of their relationship.

In my more than 35 years of counseling and 45 years of married life, I’ve observed that how couples respond to an event such as Sara’s shoe-throwing can help them develop resilience, the ability to bounce back or recover quickly from change, misfortune, and unmet expectations.

As we explored their past ten years together, I knew that even though they were now in a difficult season, Larry and Sara had built resilience into their marriage. To create a resilient marriage, your commitment to the relationship must be stronger than your history, mood, or situation. Couples who are resilient have these seven qualities in common.

1. Resilient couples don’t fall prey to misconceptions about marriage.

One thing that can damage our resilience is the mistaken notion that a good marriage equals a calm and peaceful one. In the ten years, Larry and Sara had been married, five jobs, one miscarriage, five harsh financial seasons, four moves, and two adventure-filled boys had taken their toll. Not to mention the fact that they came from two different family styles: Sara’s parents were divorced. Her dad had cheated on her mom multiple times, and then abandoned the family when she was ten. Larry, on the other hand, grew up in an intact family—his parents are still together more than 40 years later.

As we talked, Larry nailed one of the great Christian misconceptions about marriage: “We had no idea how difficult marriage would be. If you listen to people at our church talk about their marriages, it would be easy to believe nobody has been through what we’ve experienced.”

It amazes me that in this day when marriage ministries and materials are so prevalent, couples still believe a great relationship will be a peaceful one. They often feel invincible, especially in the early stages of marriage. This can lead them to deny the impact of stress and family history.

Many couples mistakenly think that loving each other means always getting along. But conflict is an inescapable part of marriage if the couple expects their relationship to grow and mature.

2. Resilient couples find help when they need it.

Many couples “go it” alone—trying to deal with their issues without getting outside help from a trusted source who can offer biblical encouragement, guidance, and support. Those are typically the couples who end up with broken relationships.

Larry and Sara had always been involved in small church groups, which had been invaluable sources of strength when difficult circumstances such as miscarriage and job loss came along. But when they felt more “out of control,” such as Sara’s shoe throwing, they knew it was a signal to seek professional help.

3. Resilient couples remember the good things about their marriage and each other.

“He’s a good father to our boys,” Sara mentioned when I asked them to list each other’s good qualities. “And he’s patient. He puts up with my quirks.”

“I love how loyal and passionate she is,” Larry added. “Sometimes she goes overboard, but I know her heart’s in the right place.”

The longer we talked, the more relaxed they became. “We’re not quitters,” Sara said. “When I see how many of our friends have crashed and burned in their marriages, I’m glad we’ve hung in there.”

Larry looked embarrassed but said, “We had no idea what we could endure as husband and wife. But we still love each other.”

Resilient couples choose to focus on the good as opposed to camping out on the bad.

4. Resilient couples accept the differences in their personalities, views, and ways of getting things done.

Sara entered marriage fearing the sharp conflict she’d watched her parents experience, while Larry came expecting the intimacy and commitment he’d seen his parents enjoy. For several years, they acted out based on the marriage models and communication styles they brought with them.

Sara tended to over-talk everything. Then if she felt Larry didn’t “get it,” she’d become angry. “When I try to talk to Larry,” she told me, “he always seems to run and hide. He’ll either collapse in the recliner and be sucked into the television, or he’ll retreat to the computer room. When he does that, I feel like going ballistic, and sometimes do.”

Larry responded, “She has an opinion about everything, and when I don’t engage in the conversation, she gets heated, so I retreat. Then she throws a shoe at me!”

Men and women really do have different needs.

For guys, we want to feel competent and needed. We want to feel respected. One friend of mine used to say, “Men are like dogs, they need three things: someone to feed them, play with them, and occasionally say, ‘Good boy.’”

I encouraged Sara to be more mindful before sharing an opinion. She also became intentional about giving Larry positive feedback on things he did around the house and with the boys. She even began to find herself being more sexually provocative with him.

For women, the key is to help her feel valued and cherished. If she feels her husband can love her the way she is, then she feels more secure. When a man listens to his wife, without trying to fix her, for instance, he’ll be amazed to see how she can engage him physically. Larry noticed that as he listened intently to Sara, she actually talked less. He even began to buy her flowers, knowing how much she appreciated the gesture.

Sara and Larry became more focused on their communication styles and began to senseless tension and more hope. Larry was choosing to stay connected and not withdraw, and Sara was trying to lower her intensity level.

“We’re not the same,” Sara mentioned. “And I’m starting to appreciate the fact that that can be a good thing.”

5. Resilient couples develop and maintain an internal locus (focus) of control rather than an external focus.

I asked Larry and Sara to recount some of the difficult times in their marriage and how they got through. They told me that six months into their marriage, Larry lost his job. It could have been devastating, especially since Sara’s part-time job didn’t bring in enough money to cover their bills. When many couples would take out their frustrations, fears, and worries on their spouse, Larry and Sara decided instead to focus on the possibilities.

“We knew we loved each other,” Sara said. “It wasn’t Larry’s fault he was downsized. We weren’t sure how it would work out, but we believed Larry would find a job and that God would lead us through this difficult time. And he did.”

“So what keeps you two together?” I finally asked them.

“I love him and want us to get better,” Sara told me.
Larry agreed. “We believe God can and will help us work things out, but it’s tough.” They both took their marriage vows seriously and didn’t want to become another statistic. They hoped to survive this rough time and were committed to the process.

6. Resilient couples manage their emotions.

Larry admitted to me that he can be a “control freak” at times. Sara, on the other hand, is a “free spirit.”

As the weeks went by, Larry and Sara started to focus on their personal responsibility for their portion of the relationship’s troubles and move forward.

After Sara’s fourth overdrawn check, Larry had had enough. Instead of blowing up or withdrawing from her, which had previously proved unsuccessful, Larry took another approach. He waited for a couple of days so he could calm down. Having a measure of control over his emotions, he could talk to her in a calm, rational way and they were able to resolve their money issues.

7. Resilient couples reinterpret past failures and use them as growing points instead of perennial negatives.

In other words, they look at past mistakes to make positive, life-changing applications.

Sara admitted she felt she had to punish Larry with angry outbursts to get him to do anything. As she worked on her side of the responsibility equation, she realized some of her anger was rooted in bitterness toward her dad. So Sara began to pay close attention to the things that could trigger her emotions. In the course of our counseling, she was able to see the hurts for what they were and began to come to terms with the damage. In the process, her feelings about Larry grew softer.

Both Sara and Larry let go of the old hurts and took active measures to reconnect. Larry is “staying in the room” when Sara is struggling. Sara is feeling more secure in her relationship with Larry as she sees the changes he’s making. They use the words, I was wrong. I’m sorry I hurt you. Will you forgive me?

In the six weeks, they were in counseling with me, Larry and Sara were able to receive enough mercy and grace to forgive each other and make adjustments necessary to move forward
Today they report that shoes are no longer a weapon of choice, but something to wear.

Call to action:
Are you interested in getting help in your relationship? Feel free to email me: john@johnthurman.net

Comments welcome.

Are Your Destined to Fail? No!

By John Catastrophic Thinking, Freedom from fear, Overcoming Fear, Personal Growth, Resilience, Though Management, Thought Life

Are You Destined to Fail? No!

Do you believe that negative events are unchangeable, and you have little or no control over them? If so, you’ve fallen into the “stinking thinking trap” of Always, Always, Always. This mindset will keep you behind the walls of your prison, if you let it.

Have you ever thought you were destined to bondage, poverty, and failure? Do you feel like you will always be stuck where you are because of what someone else did or did not do for you? When we get caught up in this stinking thinking trap, we slowly give up on the possibility of hope and change.

The Old Testament story of Gideon is a great example of this. Check out Judges 6:12-24).

The action step is to grab control. Granted, you may not control your entire environment, but there are components you can and need to control. You need to lean into that. Ask yourself these questions:

· What is changeable?

· What can I control?

· How should I go about doing so?

If you answer these questions, you will begin to push back on Always, Always, Always. Then the power you’ve given the negativity in your life can be transformed into a positive, hope infused, life changing experience.

For more, check out my book, Get a Grip on Depression

Focus

By John Focus, Overcoming Fear, Resilience

By John Thurman

I recently attended and photographed several events at Albuquerque’s Freedom Fourth Celebration and the International Balloon Fiesta Park on the fourth of July. One of the stages was featuring a group from the National Flamenco Institute local in Albuquerque.

Take a second and observe this dancer, at her eyes, her head, her hands. Does she look focused?

This young solo dancer moved her way across the stage like a graceful swan with an attitude. One of the hallmarks of Flamenco is the ability to project happiness and anger with looks, movement, and the impact of their shoes on the dance floor. I had a real sense of the hours of practice and focus this young woman had poured into her performance.

My friend, Dr. Tom Barrett says, “Sustained focus is the single most important component of being successful in life.” Whether you are focused on leadership development, building your business, making that next promotion or building your relationships, it will not happen without focus.

Here are some thoughts from Dr. Barrett:

         Focus is where discipline co-mingles with dreams.

         Focus is where you do what you need to do and not what you want to do.

         Focus is the birth canal through which dreams become a reality.

         Focus is what makes potential become profitable.

         Focus is where notions are put into motions.

         Focus is where you determine if your potential will become a reality.

The Apostle Paul put it this way in Philippians 3:13-14 (NLT)

Forgetting the past and looking forward to what lies ahead, I press on to reach the end of the race and receive the heavenly prize for which God, through Christ Jesus, is calling us.

May God bless you as you seek to Focus on things that will enrich your life and bring Glory to Him.

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