Hebden Bridge counselling, psychotherapy and coaching services. Narrative and lifestyle approaches to problems of everyday living – including couple conflict, anger management, communication problems, life goals, stress, self-confidence, anxiety and depression.
Dr Jim’s Blog: Understanding the links between anger, anxiety and depression – on the one hand – and nutrition and physical activity – on the other…
Copyright (c) Jim Byrne, September 2018
Renata and I did a lot of research and reflection on the subject of the impact of diet and exercise upon mental health and emotional wellbeing.
We did this work because we wanted to consolidate and expand our pre-existing level of understanding of the part that nutrition and exercise play in the emotional well-being of our coaching and counselling clients, so that we can help them as much as possible; and also to inform a wider audience of a range of helpful research studies.
Our overall aim is to put an end to the false assumption that the body and mind are separate entities, which can be treated in isolation from each other (by medicine, on the one hand, and by psychotherapy on the other).
The complexity of human body-minds
Human beings are very complex; indeed the most complex entities in the known universe. But that does not mean we cannot hope to come to understand ourselves better than we currently do.
There are, for example, some identifiable factors which contribute to the makeup of human personality; and there is now a good deal of research which needs to be added to the psychological model of the human being.
We can learn to better understand our body-brain-mind interactions with our social environments, and this can enable us to understand ourselves and our clients, and to help them, and ourselves, more effectively.
– we are affected (emotionally and physically) by our diets;
– the amount of exercise we do;
– our self-talk (or ‘inner dialogue’);
– our sleep patterns;
– our family of origin;
– and all the patterns of behaviour we observed and experienced in our development;
– plus our current relationships, and environmental circumstances: e.g. our housing accommodation; the educational opportunities we had; our social class position; and our opportunities for employment (or earning a living).
Since expanding our understanding of this complexity of human functioning, we have developed new approaches to perceiving our clients; and assessing the complex nature of their presenting problems in the consulting room.
We have also produced a page of information on this research, and the book that resulted from it: How to Control Your Anger, Anxiety and Depression: Using nutrition and physical activity.
Dr Jim’s Blog: Freud, sex, literature, Descartes, and the body-brain-mind-environment-complexity!
Part Two: More on ‘What are the linkages between psychology and psychotherapy, on the one hand, and literature, on the other’?
Copyright (c) Jim Byrne, July 2018
Recently, I’ve been blogging about some of the important linkages, or overlaps, between psychology, on the one hand, and literature, on the other.
For examples: I have written about:
(1) Some of the books that helped to grow my emotional intelligence; or to help me to ‘complete’ (or process) some early, traumatic experience;
(2) My own semi-autobiographical novel/story about the life of Daniel O’Beeve – and how this is legitimate psychotherapy for the reader, as well as the writer;
(3) How to “write a new life for yourself” – in the form of a new paperback book about a system of psychotherapy, which I have developed over a number of years.
(4) How psychological insights seep into literature; and how literature in turn influences, or humanizes, psychology and psychotherapy.
Today, I want to describe some experiences with literature that I’ve had over the past couple of days.
Visiting bookshops in Bradford
Two days ago – on Saturday 21st July – Renata and I took some time out and went to Bradford for lunch, and to take a look around the shops, including two bookshops and the main DVD/movie outlet (HMV, in the new arcade).
In Waterstones’ bookshop, towards the end of our visit, I was looking for something which would help me to reflect some more upon the linkages between psychology and literature.
There was nothing of any relevance in the Psychology section.
Then I went looking for a Literature section. The best I could find were two adjacent book cases, one on Poetry, and one on Drama. (Bradford is not a particularly big city).
In the drama section, there were a few books on literature, including one by Julian Barnes: Through the Window – Seventeen essays (and one short story); London; Vintage Books; 2012.
The blurb on the back of this book suggested it was exactly what I was seeking. It began like this: “Novels tell us the most truth about life…”
I bought it, and brought it home, and dived into the Preface, which describes ‘a Sempé cartoon’, which shows three sections of a bookshop. On the left, the Philosophy section; on the right, the History section; and in the middle, a window that looks out at a man and a woman who are approaching each other from roughly the locations of those two sections, and who are inevitably (and accidentally) going to meet in front of the middle section, which is the Fiction section.
For Julian Barnes, this cartoon describes his own beliefs about the central role of fiction in our lives.
“Fiction, more than any other written form, explains and expands life”, he writes, with great assurance. “Biology, of course, also explains life; so do biography and biochemistry and biophysics and biomechanics and biopsychology. But all the biosciences yield no biofiction. Novels tell us the most truth about life: what it is, how we live it, what it might be for, how we enjoy and value it, how it goes wrong, and how we lose it. Novels speak to and from the mind, the heart, the eye, the genitals, the skin; the conscious and the subconscious. What it is to be an individual, what it means to be part of a society. What it means to be alone. …” Etcetera.
However, it could be objected that, while the various sciences instruct, and suggest what must be done and not done, the literary arts merely create visceral and emotive sensations, which must link up with our socialization in general – that is to say, our previous learning – to help us to decide what to do with this new literary information; these insights; or newly forming feelings and thoughts.
Indeed, it seems to me that if all we had was literature, then we would be “weaving without weft” – or trying to make a fabric without those long strings, from one end of the loom to the other, through which the shuttle passes. We would be trying to make sense of fictions in the absence of the insights we gain from the various sciences, and the ruminations of the various philosophers.
However, the reverse is also true. Without literature and art, the sciences would provide us with long strings of facts, set up on our mental looms, but with no means of weaving a living fabric of warmth and depth and emotional meaning.
An example from fiction
What I omitted from my story above is this: Before going to Waterstones’, we had visited the Oxfam shop, which has a vast floor dedicated to second-hand books, included the abandoned books of waves of undergraduates and postgraduates from the local universities: yards of books on Psychology, philosophy, health studies, and so on. And then there’s History, and lots of novels – many of the pulp variety – and some classics.
During this visit, I did look at psychology, and health studies, and personal development; but I began by looking for a novel which might help me to elucidate some of the points I’ve been exploring in these blog posts. And I did find one.
I found Mantissa, by John Fowles. This author’s name jumped out at me because I have read five of his nine books – but I had never come across Mantissa.
So I opened it, and what should leap off the page at me, but a quotation by René Descartes. This had an electrifying effect upon me, because I have been arguing – in earlier blog posts in this series – that philosophies, like Descartes’ misleading ‘cogito’ (“I think therefore I am”), got into psychology; and that, whatever arises within, or gets into, psychology, inevitably finds its way into literature. And here was a living proof of my assertions. The particular quote from Descartes, promulgated by John Fowles, on page 5 of Mantissa, included the following conclusion:
“…this I, that is to say the soul by which I am what I am, is entirely distinct from the body, is even easier to know than the body, and furthermore would not stop being what it is, even if the body did not exist”.
We know from previous considerations of this ‘cogito’-philosophy of Descartes by generations of philosophers, that it is impossible to sustain his beliefs about the body-mind split.
But the more important consideration is this: Why is John Fowles beginning his novel with this quotation?
Is it his intention to argue that we are souls, separate and apart from our bodies?
Or is he going to try to undermine Descartes’ belief?
Part I (of IV) begins with the suggestion of ‘a consciousness’ surrounded by “a luminous and infinite haze”. And out of this connectivity comes an individual consciousness – a male person, in a bed, looking up at two women; one of whom claims to be his wife, and the other a doctor (of neurology); and the suggestion emerges of ‘loss of personal memory’. The ‘wife’ departs, and a nurse arrives to join the doctor, and it unfolds that the treatment for this poor man (Mr Green’s) mental problem is a physical therapy. (The theory, explicitly stated by the doctor, is that there is a link between the genitals and the personal sense of remembered self!)
At this point, we can say that Fowles seems to be setting out to refute Descartes view of a separation between mind and body, by treating memory loss via the genitals. (Crazy theory, I know! But it proves to owe a lot to Freud’s theory of psychosexual stages of human development!)
Fowles’ intention to undermine Descartes seems likely, especially given that the doctor in this story is a neurologist: a specialist in understanding brain-mind functioning. Or the physical brain as the substrate of mind.
Mr Green proves to be resistant to the sexual activities to which he is subjected by the doctor and the nurse, until, at the start of Part II, it emerges that no such reality exists. There are no physical bodies present! It is all going on in the mind of Mr Green – (who is obviously, ultimately, Mr Fowles!) – who is essentially writing (in his mind) some scenes of pornography.
This is an echo of one of Descartes’ meditations, in which he wonders if he might be just a brain suspended in a vat by an evil demon, and that his brain imagines that it is attached to a body in an external environment. (I know! Descartes was a nut!)
(But think about today’s counsellors and psychiatrists. Most counsellors think of the client as a floating mind! And most psychiatrists think of the mind-brain as a chemical unit separate and apart from the stresses and strains of its social environment, its philosophy of life, and its personal history of experience!)
Towards the end of Part IV, it becomes obvious that all of the action being described within this narrative, is not actual action, but narrative within narrative; with a magical edge, provide by the presence of the Greek goddess, Erato: (originally introduced as the doctor of neurology!); and the pornographic ravings of a juvenile author (Fowles!)
There is a nod backwards towards Freud in this book; not alone by reducing all human activity to a sexual nightmare; but also these nuggets:
“Now listen closely, Mr Green”. (This is said by the doctor of neurology; who we later learn is the goddess Erato!) “I will try to explain one last time. Memory is strongly attached to ego”. (NB: Ego is the English-psychoanalyst rendering of Freud’s concept of ‘the I’.) “Your ego has lost in a conflict with your super-ego”, – (Super-ego is the English-psychoanalyst rendering of Freud’s concept of ‘the Over-I’ [the first instantiation of which is every baby’s mother]). – “which has decided to repress it – to censor it”. (The concept of repression comes from Freud!) “All nurse and I wish to do is to enlist the aid of the third component of your psyche, the id”. (‘The id’ is the English-psychoanalyst rendering of Freud’s concept of ‘the It’; the ‘thing’ that we are at birth! The ‘whole thing’, body-brain-and-embryonic-mind). “Your id” writes Fowles, through the ethereal person of the doctor/goddess, “is that flaccid member pressed against my posterior. It is potentially your best friend. And mine as your doctor. Do you understand what I am saying?” (Page 31 of Mantissa).
So, I think some of my points are being ‘firmed up’ here (if you will pardon my inability to refrain from making a pun at the expense of Fowles and Freud!) In particular, I think it is safe to say that ideas pass freely between philosophy, psychology and literature. Each feeds off the other. There are no impermeable boundaries between those domains of thought!
And we have to be awake to this reality for various reasons which I will look at later. The most obvious one being that fictions find their way into philosophy; and philosophical fictions find their way into psychology; and fictitious aspects of psychology inform counselling and psychotherapy! And round and round!
Back to Julian Barnes
Earlier I quoted a very strong argument by Julian Barnes, from the Preface of his book, Through the Window; in which he said: “Novels tell us the most truth about life…”.
However, if you read your texts closely, you will often be rewarded with insights like this: Barnes was inconsistent.
Really? In what way?
Well, just 45 words after the end of his strong claims about novels telling the most truth, we read this statement; the final statement of the Preface:
“The best fiction rarely provides answers; but it does formulate the questions exceptionally well”. (Emphasis added, JWB).
So, if we put his two main ideas together, we get this:
Novels tell us the most truth, but not in the form of answers; only in the form of questions!
Does that make any sense? No.
Because the novel actually presents imaginary scenarios as history. Reading those scenarios – and taking them at face value – the reader finds that certain questions automatically form within their body-brain-mind, based on their socialization; their past experiences; and their current circumstances.
The author cannot control which questions will form in the mind of the reader.
But what is the value of the questions that are thus formed by fictional writing?
The value is huge! Why? Because questions are the first and most essential part of what some people call ‘thinking’, but which I call ‘overt, conscious perfinking’ – where ‘perfinking’ means perceiving- feeling- thinking, all in one grasp of the mind.
So, novels impact us, by bringing up new thoughts, and especially questions, which, if we pursue them, may produce dramatic answers that shunt us out of a current reality into a range of new possibilities! In this sense, novels are potentially hugely therapeutic!
For this reason, I recommend novels – the very best novels – my counselling clients; and to my supervisees – counsellors who need to keep growing their hearts and minds; and improving thereby their body-brain-mind-environment-complexity!
How did the body get into the previous statement?
It might have been difficult to answer the question – ‘What does the body have to do with reading and/or writing novels?’
Except, while I was scanning the pages of John Fowles’ Mantissa, Renata came over to me and showed me a book she had found: ‘The Anatomy of Change: A way to move through life’s transitions’. This book was written by Richard Strozzi Heckler (1993), a teacher of Aikido (which is a system of Japanese unarmed combat – which I studied briefly at the Dublin Judo Club, in 1991-’62). Heckler’s philosophy of life can be summed up like this:
Renata pointed me at a section on Living in the Body; in which Heckler describes how he was once hired by a juvenile detention centre, where he was to work with difficult juveniles who were violent offenders. He worked with one, physically huge, and very angry young man who expressed the desire to kill somebody, because he was so angry. Heckler, intuitively, and pragmatically, told this youth that he could show him precisely how to kill somebody. The youth was hooked, and they began to work on the Aikido pressure points. But this youth’s physical energies prevented him easily learning what needed to be learned; and so Heckler began to work on his body, to get him to the state where he could master the Aikido pressure points that he wanted to learn. However, through the process of focusing his attention on his own body, and learning to release tensions, this youth lost his interest in killing anybody. He was beginning to live in his body; and he realized it was more interesting to find out about himself than to kill anybody.
Moving a muscle can change a thought, and/or an emotion. Physical training is profoundly stress reducing. It teaches physical self-confidence. And, the softening of ‘body armouring’ can release the person’s feelings, intuitions, and compassion, and, according to Heckler, it can heal our physical and emotional wounds. (That certainly lines up with my own experience at the Dublin Judo Club [which was actually called the Irish Judo Association at the point when I joined]). Our experiences shape our body-brain-mind; and we can begin to loosen and reframe our most troubling experiences by working from the body-side of our body-brain-mind, or from the mind-side of our body-brain-mind.
Reading a novel on the way to and from your equivalent of the Judo Club will double your progress in healing your body-brain-mind; and seeing a good, wise, broadminded counsellor, at some point each week, will also help!
Dr Jim’s Blog: What are the linkages between psychology and psychotherapy, on the one hand, and literature, on the other…?
Copyright (c) Jim Byrne, July 2018
I recently posted some comments on LinkedIn on the connections between psychology and literature, and the effects of literature upon my own therapeutic journey.
Sometimes my second thoughts are better than my first; and on this occasion I think there is certainly a need to clarify some of my positions:
Firstly: When I wrote that I had learned more from literature than I had ever learned from my academic studies, I think this was only true of my life in my twenties and up to the age of 33 years.
In my teens, I had looked at the tens of thousands of books that were stacked from floor to ceiling in some of the book shops along Aston Quay, in Dublin City, and I despaired of ever being able to read even a tiny fraction of that mountain of literary and pulp fiction wordage. So I veered towards reading non-fiction for several years. Indeed, in the main bookshop I used on the quays, I began to buy second-hand books that looked at psychology subjects, and I was very interested in hypnosis, and the inferiority complex.
From about the age of 22 years, I read a lot of economic and politics.
But, around that time, I did find some significant fiction books that had a huge effect upon my emotional development. And, when I was 27 years old, i read Dostoevsky’s ‘The Idiot’.
Secondly: Beyond the age of 33 years, I began to take seriously the study of psychology, beginning with person-centred counselling; and then Transactional Analysis; and then Gestalt therapy. And eventually studied 13 different systems of counselling and psychotherapy.
Years later I studied Claude Steiner’s ‘Achieving Emotional Literacy’, which I found to be very effective teaching of emotional intelligence, including the development of empathy. However, nobody who has read any novels by Charles Dickens would try to deny that Dickens teaches empathy by evoking it, while Steiner teaches empathy by delineating it.
Carl Rogers’ writings call for empathy, but I learned how to feel it from reading Dickens, Donna Tartt, Ursula Le Guin, Kurt Vonnegut, and many others; including Dostoevsky and Graham Green.
Thirdly: Here is the bit that I missed in my earlier posts. The discipline of ‘literature creation’ is always informed (in my view) by the leakage of psychological theory into the public domain.
How can I support this claim?
One way to do so is to look at D. H. Lawrence’s novel, Sons and Lovers, which suggested that the main character had an ‘Oedipus complex’ about his mother. I wrote about this in my own semi-autobiographical novel like this:
‘When Sigmund Freud saw the play, Oedipus Rex, in Vienna, in the late 1890’s, he found himself believing that he, personally, had lusted after his own mother. He then subsequently inferred that this must be a universal law of sexual development, which applies to all sons – which it is not.
‘Because D.H. Lawrence adopted this idea of Freud’s, in his semi-autobiographical novel, Sons and Lovers, the idea has become generalized that young men commonly suffer from an Oedipus complex. But Lawrence did not get this idea from reflecting upon his actual relationship with his mother. He got it from his wife Frieda, who had got it from Otto Gross, “an early disciple of Freud’s”. And he misleadingly inserted it into the heads of his readers, thus distorting their understanding of the most fundamental relationship in human society.”
So let us wash this psychobabble out of English/Irish/World literature for all time. A young boy is perfectly capable of pure feelings of love for his mother; and a mother is perfectly capable of feeling pure love for her son – provided she is emotionally well, with a secure attachment style.
In this case, the psychologist – Freud – misleads us, because he was influenced by his misreading of *Greek Literature* into believing in the universal lusting of sons for their mothers. (The Greek myth does not claim that this is a universal tendency, but that it was a most unfortunate accident which befell Oedipus,which was facilitated because he had been misled by his servants into thinking his mother was dead).
On the other hand, I got a much better sense of guidance on healthy love between a mother and her son from Donna Tartt’s novel, The Goldfinch. And, again, I wrote about this in my own semi-autobiographical novel (or story), like this:
‘The most extreme pain arising out of my (Jim’s) sense of loss of a loving connection to my mother came when I was reading The Goldfinch, an extraordinary novel by Donna Tart, just a few months ago. Theo Decker, the main character, is a twelve year old boy, who is in trouble at school, for being associated with another boy who was caught smoking. Theo and his mother have been called in for a meeting with the school staff. It’s raining heavily as they leave their apartment building, in Manhattan, so they take a cab, but have to abandon it near the New York Museum of Modern Art (MOMA), because the cab seats smell foul. Then, because it is still raining hard, and they are running early for their school appointment, they decide to shelter in the MOMA, and look at some of Theo’s mothers’ (and his) favourite paintings.
‘Throughout this process, Theo describes how handsome/ beautiful his mother looks; her fashion sense; her art appreciation; and how she speaks to him – and has often spoken to him – respectfully, playfully, joyfully, artfully, maternally but also increasingly as though he were an equal adult; or an increasingly equal person. And he describes all the wonderful moments of shared experience they have had. I begin to get the feeling of an intense sense of love for his mother – which is reciprocated – and which has nothing in common with Freud’s ‘Oedipus Complex’ twaddle.
‘This is just plain ordinary liking and loving of a type which I never experienced with my mother – (and not even with Ramira, my first wife, who hurt me and insulted and offended me for the six years of our marriage). Theo Decker loves his mother, and she loves him; and that was like a blow to my solar plexus, which brought tears to my eyes: the realization that my mother never showed any such love for me; and often treated me worse than I would treat a stray dog!’
Fourth: I suspect that most of the influences of psychology that seep into literature, and from literature, into the public imagination, are more positive than negative. Perhaps it would be correct, and helpful, to say that literature popularizes and humanizes psychological theories, but we do need psychology as a discipline to inform all of us. Common sense cannot substitute for psychological research. But we should never forget that psychology owes its origins to *philosophers* like Plato, Aristotle, Locke and Hume; as well as Freud and Klein; Skinner and Watson; Ellis and Beck; John Bowlby; and today, Allan Schore, Daniel Siegel, and many others.
And psychological theory is just that: theory, which has to be applied and revised; over and over and over again; from generation to generation; and to be reformed and rejigged to take account of insights coming from other disciplines; like sport psychology; nutritional psychiatry; neuroscience; sleep science; and on and on.
Fifth: I did not invent the idea that there is a link or affinity between psychotherapy and fictional literature. Indeed, Arabella Kurtz (a British psychotherapist) and J.M. Coetzee (a South African novelist) co-authored a book of exchanges, titled “The Good Story: Exchanges on truth, fiction and psychotherapy”, London: Harvill Secker: 2015. Here is the briefest of extracts, to make an important point:
Arabella Kurtz: “The stories we tell about our lives may not be an accurate reflection of what really happened, indeed they may be more remarkable for their inaccuracies than anything else …” This truth applies as much to the stories our clients tell us (counsellors) as it does to the stories we make up about who we are, and what we do with our clients in sessions. “But they (these stories) are simply all we have to work with, or all that we know we have; and we can do a great deal with these stories, particularly if we take the view that there are truths, of the subjective or intersubjective kind, to be revealed in the manner of telling”. (Page 63).
I believe we are story-tellers in a sea of stories. We benefit, as humans, by reading the stories of our fellow humans, and telling our own stories; and not just by reading the theories that come out of the psychology lab, or the ‘sanitized reports’ that some therapists produce as ‘clinical research’!
Common sense cannot substitute for psychology and psychotherapy research and development; but neither can third-person, passive voice reports of abstract numerical quantification substitute for stories that warm and move the human heart!
Dr Jim’s Blog: Literature, personal writing of fiction, and therapeutic healing of the heart and mind
Copyright (c) Jim Byrne, July 2018
Individual Life is a gift, bestowed by Collective Life, upon fragments of Living Stuff. Life is a rolling floor-show of life living itself!
We come into existence knowing nothing; and guessing what life might be about. We stumble through childhood, suffering the blows of negative treatment, and savouring the kiss of good fortune. We float into adolescence with the naiveté of a baby encountering its first crocodile! And, if we are fortunate, we encounter love in our late twenties, or our early thirties, and feel the full range of emotions: from ecstatic and sweet joy, to fearful and angry insecurity.
Often, we need to encounter the possibility of love in more than one relationship before we can make sense of this ennobling and devastating emotion. We seek words for our experiences of love and hate, joy and devastation, only to fall back again and again into the void of unknowing: the wordless pit of unconsciousness.
If we are fortunate, we will discover some aspects of the great literature of those who traversed these trackless voids of human beginnings and developments before us; and we may feel in our hearts and guts the pains and pleasures, the defeats and victories, that those who went before us felt and described.
On being human
The highest calling of a human being is to make sense of our own life, as moral beings, and to share that understanding with those who follow along behind us, so that they might avoid – or traverse more smoothly – the swamps and volcanoes that we had to endure.
Whether we are born in the smallest village in Ireland, or the largest suburb of the largest city in the United States of America; or somewhere in South America; or South Asia, or Central Africa; there is nothing to say that we may not have the latest parable of human suffering and divine love on the tip of our tongues!
So speak to the world of your journey, that you might know where you have been; and that others might benefit from your journey!
The reading of good quality literature – from any and every era of the novel and the stage play – is emotionally educating, and healing of traumatic past experiences. You can recover from sadness and depression; anger towards the world; and defeatist timidity: Just by exposing your mind and heart to the stories of others who went before you.
The writing of semi-autobiographical stories – with some, little emotional distance from direct, personal experience – is a great way to indirectly digest past traumatic or difficult experiences.
A good semi-autobiographical story, built on fragments learned from the insights of generations of novelists and other authors, is a great way to pass on personal healing examples and therapeutic gifts. And that is what I have tried to do in my story about Daniel O’Beeve.***
I would like to encourage readers to begin to write short pieces, stories – in semi-autobiographical form – about their own difficulties in the past. It will help you enormously to grow your emotional literacy (or EQ).
Renata’s Coaching Blog: Quotations for success and happiness: Ideas can change your life
Increasing our well-being, success and happiness as humans is a multi-faceted process!
In this short blog I want to share with you some fabulous quotes which I’ve come across in the course of my research. My hope is that these little ideas will spark some new thinking of your own, and make a contribution to your growing success and happiness.
What I like about these authors is that they don’t mince words – they go straight to the point.
These quotes are like nuggets of gold: precious because of the willingness of the people who share them to be honest, and pass on their insights and lived experience. I thank them all for that!
These quotes cover the different aspects of what it means to be human. As human animals our level of activity and exercise is very important for our well-being, as is the amount and quality of sleep we have, the quality of our diets, how to handle the challenge of very difficult life events, resisting social pressure to conform to others’ rules, staying true to ourselves, and how we nurture and manage our relationships with our families and friends.
If we ignore the knowledge and authority in these statements, then we are the ones who will pay the price, sooner or later.
Here’s an introductory quote:
“People are more concerned with figuring out which direction their car is going, than in finding out the direction of their life, health and where their relationships are going”.
This quote wakes us up to the fact that it is very easy to become over-involved in what is directly in front of us, instead of watching where we are going in life!
The well-being quotations
1. This quote is based on extensive research, and, if adopted by people, will have an immediate impact on their sense of well-being as they go about their daily jobs and commitments. It’s from Shawn Stevenson, a best-selling author and the founder of the Model Health Show in America:
“Your sleep quality and the quality of your life go hand in hand…….Unless you give your body the right amount of sleep you will never, I repeat never, have the body and life that you want to have”.
2. I particularly like this one, from the Earl of Derby:
“Those who don’t find time for exercise will have to find time for illness”.
The Earl of Derby
This statement by the Earl of Derby is one of the things that motivates me to do my physical exercise, most days of the week. Without this insight, I might think my exercises were ‘wasting valuable time’!
3. This next quotation is the opinion of Dr Kelly Brogan – (a practising psychiatrist, trained medical doctor, with a degree in cognitive neuroscience, and she describes the work she does with her patients as ‘lifestyle medicine’). This is her assessment of of the pointlessness of applying chemical solutions to people’s problems:
“If you think a chemical pill can save, cure or ‘correct’ you, you’re dead wrong. That is about as misguided as taking aspirin for a nail stuck in your foot”.
Dr Kelly Brogan
4. This next quote, from Claudia Black, explains the need to have boundaries that protect you from hostility and destructive criticism in your immediate social environment:
“Surround yourself with people who respect you and treat you well.”
Implicit in Claudia Black’s statement, above, is the idea that we should not associate with people who are bad for us. And also, when people – who are basically good for us – say or do things that offend us, we have to defend ourselves from those attacks.
5. On the theme of self-care, here is an excellent quote:
“You can’t give to your family or others out of an empty cup – Practice extreme self-care”. (Anon)
6. On the same subject of self-care, and handling criticism from others, here is a powerful quote from Leila Hoteit, an Arab businesswoman. She defines resilience as the ability to transform shit(sexism, racial prejudice, destructive criticism, etc) into fuel, as she states in her fabulous TED talk:
“Convert their shit into your fuel!”
7. Life is always throwing new learning experiences at us, and here is a lovely quote by Thomas Szasz, which explains why it’s harder for us to learn when we get older:
“Every act of conscious learning requires a willingness to suffer an injury to one’s self-esteem. That’s why young children, before they are aware of their own self-importance, learn so easily”.
8. In the next quotation, J.K. Rowling passes on some great advice about what you will gain when problems happen in your life:
“You will never truly know yourself, or the strength of your relationships, until both have been tested by adversity. Such knowledge is a true gift, for all that it is painfully won, and (my own adversities and struggles have) been worth more than any qualification I have ever learned.”
9. Here is a very useful and helpful quote by Dan Coyle, which assists us in re-framing past test and exam failures and interpersonal skills deficits:
“If you don’t have early success, don’t quit. Instead, treat your early efforts as experiments, not as verdicts.”
10. The final quote is one from John Wooden, a world-famous coach. It reminds me of the idea (from Carol Dweck) that we can have an open or a closed mind-set.
“If I am through learning, I am through!”
I hope you have enjoyed these quotes and that you find one or two of them useful.
They can change the way we view the world, or ourselves, and point the way for us to improve our well-being if we want the rewards.
I recommend that you treat yourself and have a look at the quotes in small, independent bookshops, as well as the major bookshops like W.H. Smith’s and Waterstone’s, in the UK. This process, of looking for ideas in the form of brief quotations, can be very illuminating and boost your energy at the same time. Or, as John Steinbeck famously wrote:
“Ideas are like rabbits. You get a couple and learn how to handle them, and pretty soon you have a dozen.”
This book has struck a chord with many counsellors, psychologists, psychotherapists, psychoanalysts, and social workers. It has received a lot of *Likes* and *Comments* on LinkedIn, in particular; and it is selling very well indeed.
It may also be selling well to self-help enthusiasts, or individuals who want to improve their own sleep, diet/nutrition, and physical activity; as well as improving their general self-management; stress management; and emotional intelligence.
Today, we are announcing the publication of a new book:
This book contains more than 20 exercises to help you to process your troublesome experiences; to set goals; to manage emotions; to improve your self-management and creative thinking; and much more besides. It also contains a chapter for counsellors on how to incorporate elements of writing therapy into face-to-face counselling and therapy sessions.
Author’s introduction: In this book, I provide you with a road-map which will support you in building a bridge into a better future for yourself.
I have used a more gradual approach than Julia Cameron. I want to help you to begin with small steps; in an easy, simple way; and to slowly build up your ‘writing muscles’.
In the process, you will develop a great capacity to manage your thinking-feeling-perceiving more reasonably; in a more self-regulated fashion. You will become more intuitive; more creative; and a more efficient and effective problem-solver. You will be less troubled by stress and strain, and more likely to succeed in achieving whatever goals you want to pursue!
Renata’s Coaching Blog: Do managers/leaders realise how crucial their sleep habits are for their staff?
“Your abusive boss is probably an insomniac:”- A revealing research study by a Professor of Management
I continue to do my research on the science of sleep, and the things I am discovering are really quite fascinating. I have begun to structure my book on this subject as I go along with my research.
Here’s an example of the kinds of things I’m discovering:
“Your abusive boss is probably an insomniac”
When people are in a position of responsibility for, and control over others, their work can be very difficult and physically draining at times. (This applies to managers at every level: directors, company executives, university and college managers, social and health care managers, emergency service managers, police management, psychiatrists, supervisors, teachers, and parents; and many others). Because of this wear and tear, self-care is very important when you are managing people. But so also is the need to take care of the people you manage.
In this blog I’m going to describe a research study which shows how the physical condition of a leader (or manager) can negatively impact the behaviour of their employees, or staff.
The research was conducted by Christopher Barnes, (who is an associate professor of management at the University of Washington’s Foster School of Business), with his colleagues Lorenzo Lucianetti, Devasheesh Bhave, and Michael Christian. He summarised the research they had done in an article in the Harvard Business Review in 2014, in an article entitled: “Your abusive boss is probably an insomniac.”
Sleep affects productivity – your own and your team’s
Christopher Barnes’s previous research had investigated the effect in the workplace of the sleep behaviour of the staff, and he had found that sleep was crucial for replenishing people’s ability to control their own behaviour.
He and his colleagues then went on to conduct a field study of 88 leaders and their subordinates. For two weeks, they conducted surveys of leaders at the start of each work day, about the quality of the leader’s sleep on the previous night and the amount of self-control they had over themselves at the point of completing the survey questionnaire.
And for the same period of two weeks, their subordinates completed surveys when they had finished the day’s work, and recorded any abusive supervisor behaviour of their leader (manager) on that day, as well as their own work involvement on the same day. The research was aimed at focussing on the individual leaders, rather than assessing leaders in relation to each other.
Researchers tracked the amount of sleep that the leaders had (their sleep patterns) over a number of weeks. During that time, the reactions and observations of their subordinates to their leader’s performance was carefully recorded. (There was no knowledge, on the part of the workers, of the amount of sleep that their boss was getting, during the course of this research exercise).
Sleep quality and quantity affects leadership ability
The research revealed that, if the supervisor had experienced a poor night’s sleep, this resulted in a more derogatory and disrespectful attitude towards the supervisees the following day.
Lack of restful sleep also led to a reduction in the leader’s ability to self-regulate – (to manage their responses to others constructively). This was described by the employees in their reports of their leader’s behaviour.
Another quite alarming result also occurred: On the days after the leader had a disturbed night’s sleep, the employees – (even if they had nourishing sleep themselves) – were less interested in their work during that day, as a result of the leader’s insomnia, with a consequent lack of productivity. As Matthew Walker commented:
” …it was a chain reaction effect, one in which the lack of sleep in that one superordinate person in a business structure was transmitting on, like a virus, infecting even the well-rested employees with work disengagement and reduced productivity.” (Page 302, Walker. 2017).
Leading, managing and working with others needs energy and stamina, and this research is clear evidence of the vital importance of making sure that people working in management roles get a good night’s sleep (of at least seven to nine hours per night). This will have a really beneficial effect, not only on the manager’s own health, but also on the morale and work performance of the people they are in charge of during the working day, which can only be a very good thing for the organisation as a whole.
But changing habits and altering behaviour isn’t easy, especially when there is strong, social pressure to conform to the patterns of sleep of the people around you. Many managers feel under pressure to over-work and avoid self-care strategies, because of the macho cultures in some organizations. And these macho cultures actually work against the productivity of the organization!
Sorting out your priorities, as a working manager, can be difficult on your own; and being coached within your own organization can simply reinforce the pre-existing macho and self-neglectful culture.
In my chapter on sleep, in Lifestyle Counselling and Coaching for the Whole Person, I mentioned some former leaders who harmed their brains (and now we know, also their teams!) through lack of adequate sleep – Thatcher and Reagan being the most notable examples. The current President of the United States boasts that he only takes 5 hours sleep per night. So don’t make the mistake of working for him, folks!
Clearly, you could often benefit from coaching outside your organization on the subject of managing your health and leadership ability by managing your sleep, and other lifestyle factors. This could be one of the best investments of your precious time that you ever make.
The crux of leaderships is this: “Example, example, example!” What kind of example are you currently setting, at home and in work, in terms of self-care, including adequate sleep?
Contact me if you want to be coached on how to manage your energy and increase the quality and quantity of your sleep, so that your working life and home life can be enriched.