Cognitive Behavioral Strategies

Lynne S. Gots, Ph.D.
Licensed Psychologist

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202-331-1566

2440 M Street, NW
Suite 710
Washington, DC 20037

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New Year’s Resolutions: To Resolve or Not?

By Lynne Gots, posted on January 6th, 2019.

 

People have strong opinions about New Year’s resolutions, as I’ve been learning over the past week. In the one camp are the Resolution Deniers, who say that resolutions are stupid, pointless, and scientifically proven to fail. In the other are the diehard Resolution Proponents, who embrace the idea of wiping the slate clean and use the start of another year as a motivation to change their undisciplined ways.

Most Resolution Proponents choose two or three popular areas for improvement: diet, exercise, organization and time management. My own vaguely considered goals for the year—all of which I’ve already failed to meet—include:

  • Start a yoga practice. (Nope, not yet.)
  • Meditate in the morning. (Nope, still putting it off until too late at night to get the full benefits.)
  • Write a blog post at the start of each month. (Nope. It’s already January 6. Or does that count?)

But my modest attempts at self-betterment pale alongside those of a couple I met at a New Year’s Eve party last week. Together they had made 310 resolutions for 2019. How is it even possible to find so many personal habits in need of improvement?

They started off the year—and it wasn’t even midnight yet—quarrelling about how to fulfill one of the items on their list (which they had written down lest they forget any). The host, a potter, invited her guests to choose an item from her studio to take home with them so she could start making progress on one of her own resolutions for the year: to declutter. But despite the generous offer, the super-resolution couple couldn’t decide if they should take her up on it because it conflicted with their own decluttering goal. They finally reached an agreement: they would accept a vase but wouldn’t allow themselves to bring it into their house until they first got rid of something else.

I wholeheartedly endorse efforts to change. Modifying behavior is, after all, my stock in trade. But in the therapy I do, I also stress the importance of acceptance. Accepting yourself at any given point in time—new year or not—means acknowledging the reality of what is and using that as the starting point.

So if you haven’t exercised in the last six months, say, deciding to go to the gym for an hour a day would be a recipe for failure. When reality collides with unrealistic expectations, people who don’t allow for acceptance often just give up instead of modifying their goals to make them more realistic.

So go ahead and make those resolutions. Just try to work on them imperfectly. You know you’ll mess up. But you can start again, January 1st or not. If you practice acceptance, you’ll be giving yourself a better chance at achieving those three—or 310—resolutions you made for 2019.

 

 

 

 

 




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Posted in Acceptance and Mindfulness, Behavior Change, General, Goals |

A Loss Brings a New Perspective

By Lynne Gots, posted on September 23rd, 2018.

My dog Freddie died last month very suddenly and unexpectedly at the too-young age of 10. Chronically anxious and high-strung, he wasn’t an easy dog to live with. But he was intensely loyal, affectionate, fiercely devoted to the family, and so smart he seemed almost human at times. In spite of–or maybe because of–his issues, we loved him dearly.

One of his most annoying habits was barking at the TV. We tried to train him to watch quietly–and watch he did, eyes fixed on the screen and head moving back and forth, taking in the action–but eventually we gave up, endured his loud objections during scenes containing sex and violence, and got used to relying on closed caption to fill us in on the dialogue he drowned out.

Over the years, as I wrote in a previous post, I longed to be able to relax in front of the TV with my dogs curled up quietly at my side. But as long as Freddie was with us, it never happened.

The night after Freddie died my husband and I sat down on the couch in the family room to catch up on the show we’d been following. We didn’t get past the credits before we had to turn it off. The quiet was deafening.

It was more than a week before we could bring ourselves to watch TV again.

A line from an old Joni Mitchell song comes to mind:

“Don’t it always seem to go
That you don’t know what you’ve got
‘Till it’s gone”

RIP, dear Freddie.




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Posted in Acceptance and Mindfulness, Dogs |

On Coping with Adversity

By Lynne Gots, posted on October 28th, 2015.

I’ve been extremely fortunate with my health. No major illnesses or injuries. I even walked away unscathed from a head-on collision with a drunk driver who plowed through a traffic light at the intersection where I was stopped, totaling my car.

So my accident a few days ago, which landed me in the emergency room and required extensive oral surgery, was a new experience for me.

I went out for my usual walk with my dog. Wearing headphones and listening to a podcast, I was “distracted walking.” My foot caught on a bump in the sidewalk. I fell forward, tried to brace my fall with my hands, and landed hard on my chin.

Let’s just say the damage, in the medical-speak of the ER, was “impressive,” the sort usually only seen in major automobile accidents, or among young men who’ve been in bar fights or crashed into trees while snowboarding.

My jaw is now wired shut to heal the fractures. I’ve heard from friends who are envious of the enforced opportunity to shed a few pounds on a liquid diet, or who’ve known of people who voluntary opted for jaw-wiring as part of a weight-loss plan. I am not amused.

Nevertheless, I’m trying to make the best of a bad situation. While waiting for hours in the ER, I researched expensive Vitamix blenders,which I’d been eyeing for awhile but felt were too extravagent, and treated myself to one (with a single click on amazon). I’m using up my CSA produce in kale smoothies and creamed vegetable soups. I’ve been catching up on emails and on the latest novel I’ve been trying to get through for weeks. I’m writing a long-overdue blog post.

And, to my surprise, I’m even feeling a little grateful. While I was undergoing a CT scan of my skull, a worried thought of the kind health-anxious folks are frequently plagued with popped into my head: “What if this is one of those situations you hear about, where someone goes into the hospital for one thing and finds out they have something else much more serious? What if I have a brain tumor?”

Thankfully, I don’t. I’m just facing a somewhat arduous process of recovery. But I will heal over time.

I think I’m practicing acceptance. It’s not a situation I like. I’m not a good patient. I want to be in control.

But it is what it is. So rather than wallowing, I’m trying to treat myself kindly (when I’m not berating myself for my carelessness), connect with friends over email, arrange milkshake dates for when I can be seen in public, allow my husband to run around doing errands for me, and experiment with new soup recipes.

Mindfulness practitioners tell us you can accept something without being happy about it. If there’s a secret to getting through life’s ups and downs in the best way possible, I think cultivating an attitude of acceptance (which isn’t the same as resignation) is key.

We’ll see. I’m working on it.

 

 




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This blog is intended solely for the purpose of entertainment and education. All remarks are meant as general information and should not be taken as personal diagnostic or therapeutic advice. If you choose to comment on a post, please do not include any information that could identify you as a patient or potential patient. Also, please refrain from making any testimonials about me or my practice, as my professional code of ethics does not permit me to publish such statements. Comments that I deem inappropriate for this forum will not be published.

Contact Dr. Gots

202-331-1566

2440 M Street, NW
Suite 710
Washington, DC 20037

Email >

If you don't receive a response to an email from Dr. Gots in 48 hours, please call the office and leave a voicemail message.

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