This is an excerpt from my upcoming book, We Get Better: 48 Treatment Options for Chronic Depression.
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Treatment option 16: Increasing your job satisfaction
Doing work you love doesn’t have to mean changing careers. There are many ways to increase job satisfaction. Bringing meaning to tasks you already do can help: think of the restaurant server who finds pleasure in creating an enjoyable customer experience. You can also seek out additional challenges and more workplace autonomy–even small changes can make a big difference. Above all, avoid getting bored.
In the classic work Flow: The Psychology of Optimal Experience, Mihaly Csikszentmihalyi identifies the characteristics of satisfying work. Among other qualities, jobs people like tend to be challenging, attention-absorbing and autonomous, providing the worker a sense of control. When a person feels fully engaged to the point of losing their self-consciousness, they are in a state of mind Csikszentmihalyi famously calls “flow.”
Tasks that people might not normally find enjoyable can become so when the worker has ownership and the power to make decisions. In Delivering Happiness: A Path to Profits, Passion and Purpose, Zappos founder Tony Hsieh says that call center employees who are unscripted and who are allowed to offer small discounts or free shipping at their own discretion show higher degrees of job satisfaction.
Another way to feel better about the work you currently do is to view it as a stepping stone to a greater goal. Coffee shops aren’t just coffee shops: they’re places recent college grads work at while they send out resumes, save for a trip to Spain or apply to master’s degree programs.
If you don’t currently have a clear career path or career goal, take some time to brainstorm ideas. Even if your plan changes (as most of them do), it can provide next steps and, critically, hope.
If desired, add “increasing my job satisfaction” and/or “creating a career path” to your depression treatment plan. Then decide on specific ways to do so and write them on your short-term and/or long-term to-do list.
This is an excerpt from my upcoming book, We Get Better: 48 Treatment Options for Chronic Depression.
***
Treatment option 15: Addressing health issues
It’s difficult to feel mentally well when we don’t feel physically well. But many of us delay needed medical care due to financial constraints, time constraints and even fear. Doctor appointments can feel vulnerable, painful and difficult to schedule. However, prioritizing these needs is an important part of self-care, and can improve one’s feeling of self-efficacy.
If desired, add “addressing health issues” to your depression treatment plan. Then decide on next steps, such as finding a medical provider, and write them on your short-term and/or long-term to-do list.
This is an excerpt from my upcoming book, We Get Better: 48 Treatment Options for Chronic Depression.
***
Treatment option 14: Overcoming addiction or improving your relationship with substances
As you likely know, frequent substance use is strongly associated with chronic depression. In the short-term, it encourages avoidance of pressing problems and needed tasks. It also represses or delays emotional expression and the grief process. In the long-term, this avoidance and repression leads to slowed emotional growth, since distress tolerance, healthy habits, interpersonal skills and other important life functions are not learned as quickly. Some people also experience acute negative effects from poor decision-making related to substance-related mental and physical impairment.
Feeling feelings is hard, but it’s an important part of maintaining mental stability. When you allow your emotions to pass through you without judgment, fear or shame, they eventually subside. What you are left with is an increased ability to handle difficult moments, an improved perspective on the distressing situation and greater inner peace.
Resources for substance use disorders abound, and I recommend taking advantage of them. Consult a medical or mental health professional. Attend a recovery group. If needed, seek in-patient care.
If desired, add “overcoming addiction” or “improving my relationship with substances” to your depression treatment plan. Then decide on next steps, such as finding a medication provider, and write them on your short-term and/or long-term to-do list.
This is an excerpt from my upcoming book, We Get Better: 48 Treatment Options for Chronic Depression.
***
Treatment option 13: Trying alternative healing modalities such as hypnosis, reiki, acupuncture, massage, hypnosis, energy healing, supplements like Omega 3s and vitamin D, indigenous healing practices and more
Alternative healing methods are often recommended for people with depression. However, your mileage may vary. If you decide to try reiki, hypnosis, acupuncture, massage or something similar, consider it an enhancement technique–part of a larger plan for self-care. Reported benefits include reduced pain, increased relaxation and improved focus. Some of these methods might also help people gain the inner peace and emotional strength to make needed changes in their lives, such as improved outlooks, habits and self-talk.
Though research on their effectiveness is mixed at best, and they are not government-regulated, St. John’s Wort, 5-HTP, vitamin D, omega 3 fatty acids and other supplements are often used as treatments for depression. Many people report mental health benefits, but keep in mind that brand matters: significant differences in potency and quality exist. Also, health claims made on labels and in advertising are not fact-checked by any agency or third party, and even content labels can be wrong. Always consult with a licensed medical provider for more information on safety, effectiveness and possible interactions.
If desired, add “try alternative healing modalities” to your depression treatment plan. Then decide on next steps and write them on your short-term and/or long-term to-do list.
The hippies were onto something: when properly taken, psychedelics–ketamine, magic mushrooms, LSD, MDMA and others–can provide significant (and fast) relief from depression for many people. They are especially recommended for people with severe, treatment-resistant depression.
The effectiveness of these substances comes from their ability to quickly and dramatically alter the user’s neural pathways. When taken in a carefully crafted therapeutic environment that includes professional assessment, planning, oversight, and counseling, they can help people replace unhelpful stories and perspectives with new, vastly different ones. History is rewritten.
According to current studies and Michael Pollan’s excellent, comprehensive book How to Change Your Mind: What the New Science of Psychedelics Teaches Us About Consciousness, Dying, Addiction, Depression, and Transcendence, psychedelics are not addictive and have a low risk of physical harm. However, mental harm such as paranoia or psychosis can occur, and people with bipolar disorder, schizophrenia and certain other mental disorders should not take them. Consult with your mental health provider on legal and safe use.
Ketamine is a legal psychedelic commonly used for starting and maintaining anesthesia during medical procedures. Recently, anesthesiologists across the U.S. have set up clinics to administer ketamine off-label for mood disorders. Other medical providers specially trained in psychedelic-assisted therapy are offering ketamine treatment in smaller, private settings. These treatments can be expensive, and are rarely or never covered by insurance at the time of this writing. However, like other psychedelics, ketamine’s effect on depression is reportedly swift and significant. In clinics, it is administered intravenously.
Esketamine is a legal psychedelic that is almost identical to ketamine on a molecular level. It is approved for use in the U.S. as an antidepressant when prescribed by a properly credentialed psychiatrist, and it is not as expensive as ketamine. It is administered in the form of nasal spray.
Psilocybin is the active ingredient found in magic mushrooms and magic truffles. Research on psilocybin for depression is in its early stages, but is quite promising.
Though MDMA is shown to have similar efficacy as that of other psychedelics, it is often sold as ecstasy or molly, and these drugs are unsafe. They sometimes contain methamphetamine, a highly addictive substance. In addition, some research has shown that repeated use of MDMA can lower one’s baseline mood, though this finding is controversial. Finally, it is known for creating a next-day hangover effect in some people, in which users experience depression, irritability and lack of motivation for a day or more following their use. Still, psychedelic advocates are currently seeking the legalization of MDMA and other psychedelics in addition to ketamine.
Before trying a psychedelic, read about its possible long-term effects, which for some might include psychosis and suicidal thoughts. Do not purchase these substances illegally, and carefully follow your prescriber’s recommendations regarding dosage, substance interactions and more.
If desired, add “consider psychedelic therapy” to your depression treatment plan. Then decide on next steps, such as finding a provider, and write them on your short-term and/or long-term to-do list.
This is an excerpt from my upcoming book, We Get Better: 48 Treatment Options for Chronic Depression.
***
Treatment option 11: Undergoing Eye Movement Desensitization and Reprocessing (EMDR) or another form of trauma therapy
EMDR is a surprising therapy. The most surprising part: it works. Studies show that this unique technique, which involves making side-to-side eye movements while a therapist helps you process your trauma stories, reduces some trauma symptoms with relative rapidity. If you suffer from PTSD, or you think that your personal history might be contributing to your depression, you might want to consider this treatment option.
To locate an EMDR-trained therapist, a good place to start is PsychologyToday.com. This website is the most-used referral site for counselors, psychologists, psychiatrists and other mental health professionals and the search function seems to work fairly well.
Once you have identified providers, ask them about their EMDR training, experience and credentials; the practitioner’s skill level is a significant factor in its effectiveness. Your counselor should have experience with other forms of trauma therapy as well, as EMDR is contraindicated for some people.
When undergoing any form of trauma therapy, carefully consider your level of tolerance. Plan for possible lingering emotional effects and choose the environment and timing that is right for you. Practice your preferred emotional coping skills before and after therapy and provide feedback to your counselor about what you feel able to handle on any given day.
If desired, add “try EMDR” to your depression treatment plan. Then decide on next steps, such as finding a medication provider, and write them on your short-term and/or long-term to-do list.
This is an excerpt from my upcoming book, We Get Better: 48 Treatment Options for Chronic Depression.
***
Treatment option 10: Undergoing Cranial Electrotherapy Stimulation (CES) or Transcranial Magnetic Stimulation (TMS)
Cranial electrotherapy stimulation (CES) is a therapeutic treatment in which a handheld electric pulse generator is connected to the scalp. Painless, low-level currents stimulate electrical movements in the brain, which possibly help alter existing neural pathways. Patients are prescribed the device, then use it at home for a few minutes a day. Side effects are few, but the efficacy of these devices for depression is not yet proven.
Transcranial magnetic stimulation (TMS) is the in-office version of CES. Due to the effectiveness of this treatment, in recent years, TMS clinics have been established in many areas. TMS is more intense than CES, and memory loss has been reported.
Related but less often prescribed treatments are electroconvulsive therapy (ECT) and deep brain stimulation, both of which might have greater side effects than TMS or CES.
People with severe, treatment-resistant depression might want to consider one of these therapies. Just do your research first, both on the treatment of choice and on providers in your area.
For a thoughtful, thorough account of these treatments, read the relevant sections in The Noonday Demon: An Atlas of Depression by Andrew Solomon. Just keep in mind that his account was published in 2015, and might be somewhat outdated due to changes in technology.
If desired, add “consider undergoing CES or TMS” to your depression treatment plan. Then decide on next steps, such as finding a provider, and write them on your short-term and/or long-term to-do list.
This is an excerpt from my upcoming book, We Get Better: 48 Treatment Options for Chronic Depression.
***
Treatment option 9: Taking antidepressants
Though the exact mechanisms by which antidepressants work is as yet unknown, and studies are complicated by the placebo effect, evidence of their effectiveness is mounting. Most psychiatric professionals recommend them and see good results, and their patients do, too. It is a basic tenet of the therapeutic process to trust your client, and enough of my clients report significant benefits of antidepressants to convince me of their effectiveness.
The people who feel stuck and unable to make the kinds of changes that lead to an improved mood, as well as the people who have made many positive changes but still see no improvement, are the people that could benefit most from medication. In many cases, the advantages far outweigh the risks and side effects.
There are many reasons clients choose not to take medication for their anxiety and depression, though, and the choice is a highly personal one. In general, I recommend that people base their decision on side effects, effectiveness and other medical considerations, and not on social, moral or idealist considerations. Taking medication for a mental health condition is not inherently wrong or right, healthy or unhealthy. Listen to your body.
If you’ve been prescribed an antidepressant by a primary care physician (PCP) and it doesn’t seem to be working well, find a psychiatrist or psychiatric nurse practitioner (PNP) instead. While psychiatrists are medical doctors, PNPs are nurses, and many of my clients tell me that PNPs spend more time with them and ask more questions.
Go to your first appointment prepared with information on your options as well any questions you might have. Tell your story honestly and don’t be afraid to inquire about all possible treatments in case your first line of treatment doesn’t work out. You are allowed to be your own advocate. You are also allowed to say no.
When taking antidepressants, it is important to follow your medical professional’s advice concerning use, including guidelines around length of use, dosage and (if needed) discontinuation. Antidepressants are believed to work less well in successive rounds, so cycling medications is highly discouraged. Also, at least half of the people who try medication need to try more than one before finding one that works for them, so don’t give up after your first attempt, and follow your prescriber’s advice around increasing dosage until an effective level is found.
For general information and discussion on the topic of medication, read the relevant sections in Andrew Solomon’s excellent and thorough book, The Noonday Demon: An Atlas of Depression. For more specific information, consult your doctor or mental health professional.
If desired, add “consider taking antidepressants” to your depression treatment plan. Then decide on next steps, such as finding a medication provider, and write them on your short-term and/or long-term to-do list.
This is an excerpt from my upcoming book, We Get Better: 48 Treatment Options for Chronic Depression.
***
Treatment option 8: Using nature and light therapy
Many people with and without depression report that their moods are affected by the presence or absence of natural light. And when you get that natural light outside, you might also receive the benefits of fresh air, open skies and exercise–no small extras.
Spending time out-of-doors, especially in natural environments, mentally separates us from our usual tasks and routines, helping to clear our heads. Even a short walk or quiet moment free of our four walls can interrupt an anxious or despondent moment by bringing our mental focus away from the emotional centers of our brain (the limbic system) and into the sensory centers instead.
In the book Lost Connections: Uncovering the Real Causes of Depression–and the Unexpected Solutions, Johann Hari describes the various ways modern life creates disconnections that can lead to mood disorders. One of the most significant of these, he says, is our disconnection from nature. At least in part, spending more time outdoors might reduce depression by offering perspective: wide open spaces make us feel smaller, which helps our problems feel smaller, too. It’s a mental shift that happens almost without our noticing.
Light therapy can also be accomplished indoors with man-made lights designed for this purpose, including tanning beds at licensed professional tanning salons; however, your results may vary.
If desired, add “spending time in nature” and/or “using light therapy” to your depression treatment plan. Then set specific related goals and write them on your ongoing to-do list.
This is an excerpt from my upcoming book, We Get Better: 48 Treatment Options for Chronic Depression.
***
Treatment option 7: Eating well
No judgment here, and no specific advice: when it comes to your diet, do what works for you. Consider whether or not your eating habits affect your mood, and if so, what changes might help. Undereating can cause depression, and overeating can, too. Avoid perfectionism and choose goals that are realistic and doable.
Of course, when it comes to food, it’s not just about physical health, but about mental health, too. Do your food-related thoughts, choices and plans help you feel more emotionally stable and healthy, or less? Answering this question can provide helpful information when assessing whether or not you’ve established habits that work for you.
If you suspect that you could benefit from a rigorously scientific perspective on nutrition, try How to Eat: All Your Food and Diet Questions Answered by Mark Bittman and David Katz. Everything by Michael Pollan is also great.
Finally, if you suspect that you might have an eating disorder, take a moment to fill out a confidential screening or start the search for help at nationaleatingdisorders.org. Food is a big part of life, and it’s hard not to be depressed or anxious if this area of functioning isn’t going well.
If desired, add “eating well” to your depression treatment plan. Then set specific food-related goals and write them on your ongoing to-do list.
This is an excerpt from my upcoming book, We Get Better: 48 Treatment Options for Chronic Depression.
***
Treatment option 5: Exercising regularly
When I talk with clients about exercise, I always feel a bit redundant. Most of us know that it’s one of the best non-pharmaceutical mood enhancers available. We also know that the long-term benefits–better physical health, better sleep–will likely increase our quality of life overall.
While some people report feeling a “runner’s high” after a good workout, others don’t seem to receive this benefit. If you are in the latter category, you still might notice a milder, yet significant, sense of well-being. In addition, for many people, exercise is associated with a sense of self-efficacy–even empowerment.
As discussed previously, don’t wait to feel motivated to take a long walk outside, or to follow along with a yoga YouTube video in your apartment. That feeling might never come. Unfortunately, the human mind isn’t as logical as we tend to believe: it knows the relevant facts, but it doesn’t vote for them. Instead, it votes for what’s comfortable.
Veto the vote for comfortable. If you’re not quite ready to start your new routine, consider a soft entry. Choose your days and times to exercise and put your exercise shoes or clothes on at those times every week, even if you don’t leave the house. Gradually, add small amounts of exercise (a walk around the block?) to this routine. Habit is what matters most.
From a mental health perspective, being consistent is the most important part of exercise–much more important than time spent, frequency, difficulty and other factors. Anytime you follow through with your exercise goals you have made progress–even on the days or weeks you don’t increase difficulty or see changes in your body. Your body has built or at least maintained its fitness levels that day, and more significantly, your mind has strengthened its relevant neuropathways.
After around twenty-five years of consistent exercise, it’s almost impossible for me to imagine discontinuing the habit. Over time, movement becomes more than a healthy self-care practice–it is part of your identity. You can take breaks, but it soon pulls you back; when you don’t do it, something feels missing.
That’s a good feeling.
If desired, add “exercising regularly” to your depression treatment plan. Then set specific exercise goals and add them to your ongoing to-do list.
This is an excerpt from my upcoming book, We Get Better: 48 Treatment Options for Chronic Depression.
***
Treatment option 3: Keeping a daily mood log
Rating and recording your mood two or three times daily and tracking it over time is a treatment option that is often overlooked. This might be because–let’s face it–the follow-through can be a bit of a pain. If there weren’t so many good reasons to use this strategy, I wouldn’t waste your time. But there really are so many good reasons.
The first reason I like mood logs is that they provide additional data when assessing the value of a particular treatment or set of treatments. Sometimes, it’s hard to know what’s working and what isn’t; tracking your results supports this goal significantly.
The second reason to use a mood log is that doing so allows for much-needed moments of introspection throughout the day. How am I doing? What do I need right now? Is there an emotion here that I need to address? Becoming more aware of your mood states and cycles can help you plan activities accordingly.
Finally, and possibly most important, the mood log provides evidence that, contrary to what you might feel during especially difficult times, depression is not a constant state. Instead, there are times of contentment and even joy mixed in with times of loneliness, sadness or worry. For some people, this knowledge alone is revelatory, as depression’s refrain is that sadness is permanent (unending), pervasive (carrying through every part of life), and personal (part of who you are).
The first rule of the mood log is: be as consistent as you can be. The second rule is: be as honest as you can be. It’s important that you trust the accuracy of your entries; otherwise, you won’t be motivated to apply the data to your treatment plan choices and to believe that you really are making progress.
If desired, in your treatment plan notebook, start a mood log. Check in on your emotional state either twice a day at about 10am and 6pm or three times a day–morning, afternoon and evening. Assign a number from one to ten that best represents your mood, with ten being blissfully elated; five being even-keeled, without either depression or elation; and one being deeply depressed. Be as accurate as possible without overthinking it.
In the weeks to come, periodically review your mood log. Notice any patterns that emerge. Certain activities and times of day might trigger certain emotional states on a fairly reliable basis. Note this information, and use it to inform your daily schedule and your depression treatment plan.
At least once a month, calculate your average mood score. Reflect on whether or not your mood seems to be stabilizing over time and possible reasons for this. Again, use this information to inform your depression treatment plan and make changes as needed.
This is an excerpt from my upcoming book, We Get Better: 48 Treatment Options for Chronic Depression.
***
Treatment option 2: Creating your individualized treatment plan
Many books on depression management are incredibly helpful. But often, they’re limited in scope. They focus on one intervention, such as meditation, exercise or cognitive therapy, and attempt to convince us that it’s all we need. However, most people who experience chronic depression know that it’s more complicated than that. While depression responds well to many individual treatments, over time, a more well-rounded, comprehensive approach is usually needed.
For this reason, I invite readers who suffer from some form of depression to create an individualized treatment plan that meets their personal needs and preferences. It might be helpful to seek the support of a psychiatrist, licensed mental health counselor or another mental health professional in this endeavor. My hope is that by taking a whole-person approach, rather than identifying one treatment at a time, depression sufferers will experience sustainable, long-term symptom reduction.
Four dozen treatment options is a lot to take in. Keep in mind that perfection is never the goal. As you work through these pages, try to remain a bit lighthearted about the whole thing. It can be fun to make optimistic plans. Later, you can revise your expectations and your goals, adjusting them to the reality of daily life.
One more important point here: though all of the treatments included in this book work some of the time for some of the people with depression, six options are backed by more research than are the others. I call them the Big Six, and they are: maintaining healthy relationships and a sense of community; sleeping well; taking antidepressants as directed and at an adequate dose; exercising regularly; going to therapy; and doing written cognitive therapy exercises. Spending time in nature is also surprisingly effective (see Lost Connections by Johann Hari for more on this). Psychotherapy’s high rates of effectiveness are enhanced when the client connects emotionally with the counselor and when therapy is used as a meta-strategy that includes and encourages other changes. I should also note two other less accessible heavy hitters for treatment-resistant depression: taking psychedelics in a therapeutic setting and undergoing transcranial magnetic stimulation (TMS). More on all of these to come.
Strongly consider each of these when creating your treatment plan.
Grab a journal or a notebook (or even just some loose leaf paper) and start your individualized treatment plan. This can look however you want it to look, but my suggestion is to keep it simple: write “Depression Treatment Plan” at the top of the first page, and write “Emotional Coping Skills” at the top of the second page. That’s all for now; as you work your way through this book, you will write down the treatment options you would like to try on these lists. More specific tasks related to your treatment plan can go on your to-do lists or elsewhere in the notebook.
This is an excerpt from my upcoming book, We Get Better: 48 Treatment Options for Chronic Depression.
***
Treatment option 1: Making your decision to get better
Ancient hunters, it is said, didn’t always run to catch their prey. Often, they walked over long distances using a technique called “persistence hunting.” Humans weren’t the fastest or the strongest animal in the wild, but our stamina made up for that shortcoming. In the immortal words of the long-running show Survivor, we were able to “outwit, outplay, outlast.”
The people who successfully manage or overcome their depression are those that have the qualities of a survivor: persistence, determination and grit. They use these qualities to pursue relevant knowledge and take action in spite of any internal resistance that might be present.
They do what it takes to survive.
For many of us, maintaining our mental health is a lifelong project that encompasses almost every area of our lives. Before exploring available treatment options, then, take some time to consider whether or not you are fully ready for this commitment.
Ask yourself this question: Am I willing to do whatever it takes to manage my depression in a healthy way? This could include introspection and honesty, putting aside old habits, forming new habits, consistently working toward goals, questioning long-held unhelpful beliefs and much more.
Take as long as needed with this task: minutes, hours, days, weeks or even longer. Only you know what you are able to commit to and when.
This is chapter one of my book, The Power of Acceptance: One Year of Mindfulness and Meditation. Get your copy at Amazon, Walmart or your other online retailer of choice. And leave a review if possible. Thank you!
***
I wish I could remember the exact phrase that got it into me, that finally made it go click! But maybe there wasn’t one; maybe it was the book as a whole that implanted it, in some otherworldly, sibylline way. Whatever the case, soon afterward came the more important moment, the one I remember to this day.
It was the summer of 2013. I was sitting in our family room reading Eckhart Tolle’s The Power of Now as the baby played next to me on a big green comforter on the floor. As he mouthed one unsuspecting rattle after another and pressed buttons that rewarded him with nonsense, I finished the book for the third time. And though I still don’t know the exact point at which it happened, by the time I set the book down, something inside me had changed. I put a hand on Xavier’s fresh little face and he turned to me, looking disoriented. I smiled and he held my gaze and smiled back, then held out his stubby arms. I pulled him into my lap and his head bobbed toward my breast and as I nursed him I considered what I’d just read.
Though I had been raised immersed (some may say half-drowned) in religion, the several years leading up to Xavier’s conception had been focused elsewhere—mostly on my new partner, David, and my growing freelance writing business. Spirituality was still there—part of me, part of my definition of myself—but it wasn’t very close to the surface.
Then, a year before the baby was born, I discovered Conversations with God by Neale Donald Walsch, and with it a strange brand of spirituality called New Thought. By the time I picked up The Power of Now for the third time, a year and a half had passed, and Xavier was about six months old. I had explored and applied my new beliefs in depth, and now it was time to take the next step. Long days of motherhood begged for community and friendship, as well as increased inner strength. And so, to my still-unfamiliar routine of play dates, car naps and Gymboree, I added going to church.
Another book of mine discusses my attempt to fulfill a two-pronged goal to increase both earthly and divine connection. Meditation was a logical part of the plan, but there was a problem: until that day on the floor with Tolle and baby, I had never truly tried it. Once, while I was still a Christian, I attended one Buddhist meditation session in a home that had been revamped into a temple, but this hardly counted; it was cultural voyeurism, not a sincere effort. It was a minor act of rebellion, of open-mindedness, a pushing of the envelope, the kind of thing a good girl like myself found exciting.
Except one thing: It wasn’t exciting—not at all. Not the least little bit. In that room decorated all in red—red velvet pillows, red calligraphy wall hangings, red-patterned plush carpet—I could hardly breathe for the effort it took to sit still. And when I tried to focus on my breath, as the unsmiling leader suggested, I nearly hyper-ventilated.
And that was just the first five minutes.
Soon, I gave up, and instead watched the clock and the handful of people sitting with me. How do they do it? I wondered as my back started aching and my legs fell asleep. More to the point, why do they?
I shifted out of the kneeling position and moved against the back wall. I considered leaving, but didn’t.
Slowly, slowly, time dripped from the clock, and the final instruction—to open our eyes—came as a relief. I got out of there as fast as possible, shoes in hand, and fidgeted my way to the car.
Which is why it was strange that after finishing The Power of Now that day twelve years later, I decided to try it again.
Like I said: something had clicked.
Sitting on the green blanket, Xavier still in my arms, I flipped back through the pages of the book I hadn’t wanted to read again, then hadn’t wanted to finish. I looked for a passage I’d underlined about Tolle’s unique meditation technique, namely, sensing the energy of the body, then reread it several times.
You know what? I thought, This doesn’t sound so bad.I don’t even have to stop thinking. What if it really can help me connect with the Divine inside myself?
What if it actually works?
I closed my eyes. I tried to sense my body, as Tolle instructed—to feel the subtle energy moving in and through me. It didn’t take long before I realized that it was working: I could feel it. It was there. This was real.
I felt the tingling of my hands. I felt the pulsing of my arms and legs. Though I knew it was probably just a body being a body, noticing it in this way was calming. Suddenly, it hit me: I was meditating. And it wasn’t even that hard.
That evening I took a long walk with the baby and tried the technique again. This time, I didn’t think of it as meditation—I wasn’t sitting, after all—but the feeling I had was the same. I was relaxed, but it was more than that: I was present. I was in a now-place in my mind, rather than in the future or the past. There was a subtle joy and a feeling of love that accompanied this presence, too, which I considered to be some sort of connection with the Divine. And so, the following day I decided to take the next step: I looked up meditation classes in my area.
Not long after that, I was hooked.
Before I knew it, Xavier was one year old and I had spent the past six sleep-deprived months honing this newly-discovered skill. The following year, as I wrote You’re Getting Closer, I expanded my spiritual practices considerably, with success following disappointment following success.
A year passed. Xavier was now two years old, and as I reflected on that milestone in his life I thought about my own progress, too.
And one of the things I thought about most was my failure.
***
Last November, sometime in the middle of the month, I had the best two weeks of my year. After a couple of particularly enjoyable incidents—one being a trip to see my family—a warm, delicious feeling got into me and stuck, and every day—nearly every moment, even—I felt the presence of God.
I felt it when I read. I felt it when I played with my child. It was there all the time, a bit below the surface of my thoughts. Even when difficulties arose, the state of mind remained; I was able to stay an arm’s length from my problems. At one point during this time, for example, a friend got upset at me for not cleaning up the mess my kids had made at her house. Though our hour-long conversation about it was tense and uncomfortable, delving into past slights and wrongs, I got though it without anger. A few days later, on my most enjoyable birthday in recent memory, I told my husband I felt deeply at peace.
Then one day, a week or so later, that special feeling went away. I still don’t know why it happened. Maybe I’d become complacent, or maybe I wasn’t mediating as much, or maybe it was a new bout of depression coming on. Whatever the cause, it was a great disappointment—one that represented a much larger problem.
This wasn’t the only time a spiritual high was followed by a major low that year—or the year before, for that matter. And so one day toward the end of that year, I attempted to figure all this out.
What am I doing wrong? I asked God over and over. More importantly, what was I doing right before that I am not doing now?
And I didn’t just pray. Every day for a month straight, I tried every trick I knew to get the feeling back. Of course, meditation was the first on my list, as it had been for the past year and a half. I upped my weekly goals from one class to three, enlisting my husband’s support. He took the baby swimming while I went to church or temple, seeking that spiritual high. The hour-long sessions were helpful, but they didn’t get me out of my rut. Neither did my mantras or my visualizations—or my walks, which often incorporated both.
I still felt pretty crappy.
And so, for a while, I stopped trying. I gave up. I was tired of all the effort, the fruitless striving. I needed a break, but what I didn’t realize was that more than four months would pass before I even attempted another sitting meditation.
The time off wasn’t a total loss. During it, I thought about what I needed that I didn’t have—the missing link, so to speak. Intuitively I knew that there was some method I could use anytime, no matter how I felt, that would immediately get me in touch with the Divine. After all, all of the New Thought mentors out there say that spiritual connectedness is our natural state. So why, after several years of striving and seeking, was I still feeling it so infrequently?
Truly, I was missing something.
With this goal in mind, I resumed my current spiritual practices as well as my search for more effective ones. I read more books, discovered more techniques—prayers and ideas I hadn’t yet tried. I counteracted negative thoughts with positive ones, as the collective entity known as Abraham recommends. I re-read You’re Getting Closer and became inspired to again surrender each moment to divine guidance. But while these practices and many like them brought some encouragement, some peace, I never got back to where I was.
I am still not back. Currently, I’m swimming upstream, as Abraham says, very much against the current of the spirit. My thoughts are often negative. My mood is often recalcitrant. Most of the time, I want to be somewhere else. I’m easily annoyed, and easily insulted, and often downright neurotic.
In other words: I’m not feeling very spiritual.
It is the beginning of January, however, and if there’s anything I love, it’s a fresh start. Sure, it’s only a date on the calendar—but it may be just the thing I need.
It’s time for a New Year’s resolution.
***
Although it was long before the beginning of the year that I decided to make a spiritually minded resolution, until a few days ago I knew only the criteria. The goal, I realized, would have to be doable, something I could stick to all year. It would have to allow for imperfection, and maybe lots of it, and be simple and clearly stated. When one pen, two pieces of paper, my favorite chair and thirty free minutes collided in my world, I sat down to consider my options.
Should I do a sitting meditation every day, and if so, how long should it last? Would five minutes be enough to make it worth the effort, or should I do at least fifteen?
Should I resume my goal to hold myself in continuous meditation all day long? And if so, how would I do it? Would I say mantras, visualize my God-self, listen for action-by-action guidance? Or should I try something else entirely?
Finally, I made the decision. My twofold resolution this year isn’t as bold as my last—and not nearly as frightening, either. I will do sitting meditation for at least five minutes every day, and I’ll remain in the state of meditation as much a possible after that.
Five minutes is doable every day, I realized as the idea came—even for a busy mom like me. It’s simple and easy to track, and if I’m able to stick with it, the benefits could be enormous. But what really convinced me to choose this goal was that, compared with other options, it’s relatively low-pressure.
***
Recently, I was reflecting on some of the spiritual books I love that draw so many other people in, too, and with such devotion. Why do I like Eckhart Tolle so much? I asked myself. And Neale Donald Walsch, and Esther Hicks?
Is it because they’re so quotable, so poetic? Somehow, I don’t think that’s it. Is it because they claim to hear directly from a divine Source? Maybe, but Tolle doesn’t channel his books.
The number one reason we love them so much, I believe, is this: they are extreme. They don’t merely describe a nice spiritual practice, or summarize a few lofty ideas. They aren’t conservative. They don’t hold back. Instead, they insist we can all be great. We can all get enlightened. And maybe even healthy and wealthy, too. Barring these goals, we can at least experience something we’ve been seeking a long time: our next major spiritual high.
And we believe them. We read them, then read them again, then try to practice what they preach. Our efforts pay off: we get a glimpse of the bliss they promise. Then we read the next book and wait for more.
Many of us—most of us—are still waiting.
Of course, our frequent failed attempts at inner peace are not the fault of these wonderful authors. Bliss, enlightenment, our next spiritual high—these are, as they say, truly possible for us all. The problem is this: obsessing about where we’re headed doesn’t help the car drive faster; if anything, it tends to slow it down.
Which is why five minutes of meditation feels right to me this year. It isn’t an overly optimistic goal. It isn’t going to cause me to expect fast miracles, or spiritual ascendance overnight.
If anything, it’ll remind me to stay humble.
And although the second part of my resolution is much like that in You’re Getting Closer, namely, remaining in continuous communication with the Divine, there’s one important difference here. That difference comes in the middle part of the sentence: “as much as possible.”
As much as possible. As much as I can.
In a way, the qualifier is an escape clause—a way out of my resolution, should I need one. But I know me, and perfection can’t be my goal. If it is, I’ll just give up. And that seems pretty counter-productive, doesn’t it?
When I’m an old woman, with cropped curly hair, and eight pink sweaters and one pair of brown shoes, I’m going to be good at being spiritual. I’ll have one of those blissed-out smiles for everyone, and upbeat catch phrases like “You do you, Martha!” I’ll be wise, and silly, and sane, too, damn it. Damn it, damn it, damn it: I will. Until then, though, I’ll just be consistent. I’ll just do the work that will eventually get me to that point. Every day, for five minutes, I’ll seek a peaceful mental place. And when I find it, I’ll try to stay a while.
As it turns out, I’m not Eckhart Tolle—or Esther Hicks, for that matter. I’m just a regular person, muddling my way through, hoping for a few answers to the usual questions, such as those I’m asking this year:
Will I be able to keep my resolution this year to meditate for five minutes a day?
Will I find it hard to do so, or will it be fairly easy?
Will I get rid of any part of my neurotic tendencies? Or will they mostly remain?
Maybe most important, will I find the missing link I’m looking for—a continuous meditation method that works every time?
I have no idea whether or not the perfect spiritual practice is out there, or whether there’s some other, more important lesson in store. But isn’t the process of discovery a major part of the fun?
Seeking is what makes the finding interesting.
***
Get your copy of The Power of Acceptance at Amazon or your other online retailer of choice, or be one of the first to purchase it from Walmart. And, if possible, don’t forget to leave a review.
If you have depression, helpful resources abound. I can’t recommend a mood- and life-improvement strategy more highly than reading excellent books on the various facets of depression and the many treatment options that exist to address them. Especially these.
My top picks are the first three on the list: The Noonday Demon: An Atlas of Depression by Andrew Solomon; This Is How: Proven Aid in Overcoming Shyness, Molestation, Fatness, Spinsterhood, Grief, Disease, Lushery, Decrepitude & More, for Young and Old Alike by Augusten Burroughs; andLost Connections: Why You’re Depressed and How to Find Hopeby Johann Hari. The Noonday Demon covers many of the heavy hitters of depression treatment: medication, exercise, hypnosis, cranial stimulation and more, in surprising detail. This Is How is written by a hilarious serial memoirist and has a great, no-excuses message, and Lost Connections is, I think, a literary feat as well as a self-help one, devoting one chapter each to the types of connections we need to rediscover if we want to successfully manage depression.
Books on Multiple Treatment Options for Depression
The Noonday Demon: An Atlas of Depression by Andrew Solomon (This is one of my favorite books on depression, as it covers many of the heavy hitters: medication, exercise, hypnosis, cranial stimulation and more.) This Is How: Proven Aid in Overcoming Shyness, Molestation, Fatness, Spinsterhood, Grief, Disease, Lushery, Decrepitude & More, for Young and Old Alike, Augusten Burroughs (Burroughs is a great writer and a no-excuses kind of guy. The book covers a lot of ground and is pretty funny, too.) Lost Connections: Why You’re Depressed and How to Find Hope, Johann Hari (With this book, Hari has accomplished a literary feat, devoting one chapter each to the types of connections we need to rediscover if we want to successfully manage depression.) Depression is Contagious: How the Most Common Mood Disorder Is Spreading Around the World and How to Stop It, Michael Yapko The Hilarious World of Depression, John Moe The Depression Cure: The 6-Step Program to Beat Depression without Drugs, Stephen S. Ilardi How to Be Happy (Or at Least Less Sad): A Creative Workbook, Lee Crutchley and Oliver Burkeman Depression Survival Guide: Your Path To A Joy-Filled Life, Debbie Brady The No-Bullshit Guide to Depression, Steven Skoczen
Books on Cognitive Therapy for Depression
When Panic Attacks: The New, Drug-Free Anxiety Therapy That Can Change Your Life, David Burns Feeling Good: The New Mood Therapy, David Burns The Feeling Good Handbook, David Burns Mind Over Mood, Second Edition: Change How You Feel by Changing the Way You Think, Dennis Greenberger and Christine A. Padesky Cognitive Behavioral Therapy Made Simple: 10 Strategies for Managing Anxiety, Depression, Anger, Panic, and Worry, Seth J. Gillihan The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time, Alex Korb and Daniel Siegel Learned Optimism: How to Change Your Mind and Your Life, Martin Seligman Who Would You Be Without Your Story?: Dialogues with Byron Katie and other books by Byron Katie, Byron Katie
Books on Exercise for Depression
Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being by Michael Otto and Jasper A.J. Smits Manage Your Depression Through through Exercise: A 5-Week Plan to a Happier, Healthier, You by Jane Baxter
Books on Improving Relationships
For Better: How the Surprising Science of Happy Couples Can Help Your Marriage Succeed, Tara Parker-Pope The Surprising Secrets of Highly Happy Marriages: The Little Things That Make a Big Difference, Shaunti Feldhahn Wired for Love: How Understanding Your Partner’s Brain and Attachment Style Can Help You Defuse Conflict and Build a Secure Relationship, Stan Tatkin Attached: The New Science of Adult Attachment and How It Can Help You Find – and Keep – Love, Amir Levine and Rachel Heller The Seven Principles for Making Marriage Work, John Gottman Codependent No More: How to Stop Controlling Others and Start Caring for Yourself, Melody Beattie Come as You Are: The Surprising New Science That Will Transform Your Sex Life, Emily Nagoski His Needs, Her Needs: Building an Affair-Proof Marriage, Willard F. Harley, Jr. How to Break Your Addiction to a Person: When–and Why–Love Doesn’t Work, Howard Halpern Love Is Never Enough: How Couples Can Overcome Misunderstanding, Aaron Beck Hold Me Tight: Seven Conversations for a Lifetime of Love, Sue Johnson Love Sense: The Revolutionary New Science of Romantic Relationships, Sue Johnson Mating in Captivity: Sex, Lies and Domestic Bliss, Esther Perell Neale Donald Walsch on Relationships, Neale Donald Walsch Boundaries: When to Say Yes, How to Say No, To Take Control of Your Life by Henry Cloud and John Townsend
Books on Increasing Vocational Fulfillment
Flourish: A Visionary New Understanding of Happiness and Well-being, Martin Seligman Flow: The Psychology of Optimal Experience, Mihaly Csikszentmivaly The Inner Game of Work: Focus, Learning, Pleasure, and Mobility in the Workplace, W. Timothy Gallwey
Books on Meditation and Mindfulness
The Power of Now: A Guide to Spiritual Enlightenment, Eckhart Tolle A New Earth, Eckhart Tolle Meditation Without Gurus, Clark Strand When Things Fall Apart: Heart Advice for Difficult Times, Pema Chodron The Wisdom of No Escape And the Path of Loving-Kindness, Pema Chodron Ten Percent Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works–A True Story, Dan Harris The Miracle of Mindfulness: An Introduction to the Practice of Meditation, Thich Nhat Hanh Peace Is Every Step: The Path of Mindfulness in Everyday Life, Thich Nhat Hanh Full Catastrophe Living: Using the Wisdom of your Body and Mind to Face Stress, Pain, and Illness, Jon Kabat-Zinn Meditation: How to Reduce Stress, Get Healthy, and Find Your Happiness in Just 15 Minutes a Day, Rachel Rofe Dying to Be Me: My Journey from Cancer, to Near Death, to True Healing, Anita Moorjani Real Happiness: The Power of Meditation—A 28-day Program, Sharon Salzberg Lovingkindness: The Revolutionary Art of Happiness, Sharon Salzberg The Mindful Brain: Reflection and Attunement in the Cultivation of Well-Being, Daniel Siegel
Books on Acceptance
Radical Acceptance: Living Life with the Heart of a Buddha, Tara Brach Self-compassion: The Proven Power of Being Kind to Yourself, Kirstin Neff The Art of Fear: Why Conquering Fear Won’t Work and What to Do Instead, Kristen Ulmer The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life, Mark Manson
Books on Trauma and Depression
The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma, Bessel van der Kolk What My Bones Know: A Memoir of Healing from Complex Trauma, Stephanie Foo
Books on Habit Formation and Motivation
The Upside of Irrationality: The Unexpected Benefits of Defying Logic at Work and at Home, Dan Ariely What Makes Your Brain Happy and Why You Should Do the Opposite, David DiSalvo The Power of Habit: Why We Do What We Do in Life and Business, Charles Duhigg Switch: How to Change Things When Change Is Hard, Chip Heath and Dan Heath Drive: The Surprising Truth About What Motivates Us, Daniel Pink Breaking the Habit of Being Yourself, Joe Dispenza Everything You Need to Know to Feel Go(o)d, Candace Pert Molecules of Emotion: Why You Feel the Way You Feel, Candace Pert
Books on Positive Psychology
The Science of Happiness: How Our Brains Make Us Happy–and What We Can Do to Get Happier, Stefan Klein The How of Happiness: A New Approach to Getting the Life You Want, Sonja Lyubomirsky Happiness: The Science Behind Your Smile, Daniel Nettle Happiness: Lessons from a New Science, Richard Layard Happiness: Unlocking the Mysteries of Psychological Wealth, Ed Diener & Robert Biswas-Diener The Happiness Equation: Want Nothing + Do Anything = Have Everything, Neil Pasricha Authentic Happiness: Using the New Positive Psychology to Realize Your Potential for Lasting Fulfillment, Martin Seligman Engineering Happiness: A New Approach for Building a Joyful Life, Manel Baucells and Rakesh Sarin The Happiness Advantage: How a Positive Brain Fuels Success in Work and Life, Shawn Achor
Other Helpful Books
How to Change Your Mind: What the New Science of Psychedelics Teaches Us About Consciousness, Dying, Addiction, Depression, and Transcendence by Michael Pollan Psychedelic Medicine: The Healing Powers of LSD, MDMA, Psilocybin, and Ayahuasca by Dr. Richard Louis Miller Man’s Search for Ultimate Meaning, Viktor Frankl You Need Help!: A Step-by-Step Plan to Convince a Loved One to Get Counseling, Mark S Komrad
Mollie:
Tell me about your experience with minimalism.
Bernadette Joy: I’ve been in the process of decluttering and reorganizing my home as part of my journey to become debt-free. My husband and I paid off $300,000 of debt, including debt from student loans and two mortgages, in three years. Adopting a minimalist mindset was a big part of our change.
At first, I decided to
declutter just to find things to sell in order to help pay off our
debt. I sold a lot of unneeded housewares, clothing, furniture, etc.
At the first garage sale we made over $400 in four hours and that
encouraged me to want to get rid of more stuff because we weren’t
using any of it and it felt like free money!
Mollie: Tell me more about
your debt repayment experience. How did you manage this feat? What
did you give up?
Bernadette Joy: We started in
January 2016 with about $70,000 in student loans and the rest in
mortgages. It started because I felt overwhelmed with how much debt
we accumulated in less than a two years because essentially, I cared
more about what other people thought about us than about our own
well-being. People will like me more if they think I’m smart and have
a nice house, right? I started learning everything I could about
money and debt through podcasts and YouTube. My husband and I started
implementing everything I learned like budgeting and making extra
money through side hustles. The biggest things we had to give up were
time (we worked a lot during that time period), investing for the
first 7 months (we stopped while we paid off the student loans and
then resumed at 15% of our total income, more than what we were
investing before) and large expenses like travel. All of this was
temporary and since we’ve become debt free we’ve resumed all the
conveniences and fun including going to see my favorite K-Pop band
live in concert, buying a car in cash and going to Italy!
Mollie: What are your most
prized beliefs regarding the minimalist lifestyle—the ideas you
most wantto spread?
Bernadette Joy: Minimalism is
not just about stuff. It’s about minimizing anything that causes you
stress, including stress at work, stress in relationships and stress
in your mind. I’ve worked on automating or outsourcing a lot of
things that used to cause me stress (for example, I now have a
regular cleaning service that helps me keep tidy instead of agonizing
over not doing it myself). I also believe that you don’t have to
adopt a poor or no-fun lifestyle that I think people confuse with
minimalism. I minimize material things like clothing and unnecessary
house stuff to make room and finances available for things like going
to concerts and on vacations.
Mollie: Can you share a few specific tips for
organizing and simplifying?
Bernadette Joy: Find things you aren’t using and
sell them! Garage sales worked great for me in the area I’m in, but I
also sold a lot of housewares on Facebook. It’s a great way to
encourage you if you’re like me and feel guilty about what you spent;
at least you make some money back and use the money towards something
you really want.
Work on one room at a time only. Don’t move onto
the next room until you complete the previous. Start where you spend
the most of your time because you will get the most benefit out of
it. I started in my kitchen and in my bedroom. I immediately felt
relief getting rid of so many kitchen items that were just cluttering
up our space.
I’m a big fan of the minimalist
challenge: get rid of one thing on the
first day, two things on the second day,
etc. for a month. I have
committed to it at least once a year, sometimes multiple
times a year. I like crossing things off my list and challenges in
general and it really got me motivated to
keep it up for a month!
Donate where you can instead of
throwing stuff out. If I can’t find local
charities, I just post things for free on Facebook or Craigslist.
Everything I’ve put out, someone has picked up, so at least I know
(or hope) they are being reused!
Mollie: Any final thoughts
on minimalism?
Bernadette Joy: For me, a minimalist mindset has not deprived me of anything I wanted. In fact, it’s created more room for things I absolutely love in life and focused more on experiences than accumulating stuff. It’s also always a work-in-progress. One might come to my house and not think it’s minimalist because we own more than a few dishes or towels. But I can confidently say everything I own right now is on purpose and has a purpose, and that is peace of mind that I’m so grateful for.
Mollie:
What was the most cluttered home you worked in like? How did the
process of organizing affect your client?
Ben: We have seen everything
from estates to apartments, but the only clutter difference is the
volume. In some cases, no room is being used for its intended
purpose:
the cars can’t go in the
garage, the home office isn’t being used for work, the dining room
isn’t hosting anyone. When you add to that situation not being able
to find what you are looking for and having to do multiple purchases,
this puts a lot of stress on relationships between family members.
The children feel they can’t have friends over and the adults don’t
entertain. This creates a feeling of being trapped.
Organizing takes time. Busy
people usually just start putting everything in the attic or
basement. After that they hide everything in bins and drawers, but
eventually those areas fill up, too. This isn’t organization. Being
organized is different from being neat or tidy.
Mollie: What circumstances
led to your passion for simple living?
Ben: Growing up as a
child of a difficult divorce, having control
became pretty important to me. People have
anxiety when they are not in control and in life there is a lot we
cannot control; however, we can control our physical space. My belief
is that nothing good comes out of chaos
and being a minimalist and having organized
systems allows me to be more productive. I see this with my own
children: when their room is a mess they simply don’t play in it, but
when the floor is clear they actually
build things, use their toys and imagination.
Also, as a child I always liked
jigsaw puzzles. There’s something about putting
a giant mess together into something complete that calms
the mind.
When I was young the desire for
stuff seemed pretty cool but getting married and having children
focuses you on experiences. A kid is excited by the new toy but she
is also just as excited by the box it came in, and after a few hours
it just goes on the pile with the other unused toys. The older you
get you realize that happiness comes from within, that buying
stuff doesn’t solve your problems or actually make you happy. Having
experiences with friends and family leads to great memories and at
the end of the day, all we have are our memories.
Mollie: What are the common
mistakes your clients make when it comes to managing their home
environment?
Ben: For a lot of people, the
act of shopping or the thrill of getting a bargain is the real juice
and getting the thing is more important than the actual thing. Also,
in our clients’ homes we see items unused
and crammed into closets and after reviewing we discover they are
gifts the receiver didn’t want, doesn’t
like and doesn’t know what to do with.
Most people give gifts to make
themselves, not the person getting it, feel better. If someone took
the time to give something wanted it would be experiences or
consumables; a night of free babysitting
is worth more than two hundreditems
from the Christmas Tree Shops or the Dollar Store.
Mollie: Any additionaltips for simplifying thehome?
Ben: If you’re a parent,
you are the gatekeeper. When your kids are
a certain age, they may get up to thirty or forty gifts
for their birthdays and holidays. You know how your children play and
what they like and steering people to give
swimming lessons or tickets to the movies will save everyone in the
end.
Another suggestions to cutting
down on accumulating because of retail therapy is to pay cash for it.
If you really want it, take the time to get cash out. You can also
print the page out from Ebay or Amazon and wait a week. If you really
still want it, then get it. My economics professor used to
say, “More is preferred to less,” but the stress of clutter hurts
relationships and your free time and
creates anxiety.
Mollie: One final thought?
Ben: Good things aren’t cheap and cheap things aren’t good. Well-made items that you can depend on are more important than quantity.
Kelly Rupiper is Content Director at Upparent, a recommendation-sharing website for parents. She is also the mother of two elementary school-aged kids. See Upparent.com.Here is the interview we did for my book, The Naked House: Five Principles for a Minimalist Home.
Mollie:
Have you ever significantly reorganized and decluttered your home?
What led to the decision and what did you change?
Kelly:
Parenthood brings with it a lot of stuff. When my kids were a newborn
and a toddler, we moved from a small condo into a larger home and it
felt like the floodgates for accumulating toys, clothes, and gear
were opened. It was easy to add more and more stuff now that we had
the room, and though I don’t think we had gone overboard by common
standards, eventually I started feeling like we
were spending too much time putting away toys, sorting through piles
of clothes, and generally cleaning up. The
effort that we were putting into taking care of all of these things
was more than the happiness we were getting out of having them. This
was around the time that people started talking more about a
minimalist lifestyle, and the idea of letting go of the clutter
seemed freeing to me. I spent the better part of a year combing
through our home and putting together donations, selling items on
Facebook, and handing things down to family members. A few years
later we embarked on a cross-country move, and this was a great
opportunity to think critically about what really needed to come with
us and pare down some more.
Mollie:
What are your most prized beliefs regarding minimalist lifestyle—the
ideas you most want to spread?
Kelly:
A minimalist lifestyle isn’t just
about owning as little as possible or going without. It’s about
limiting yourself to the things that are important, special, and
useful to you, and getting to enjoy these things every day because
you’re not weighed down by needing to weed through and maintain all
of the fluff.
It’s
also not just about physical belongings.
Think about taking a more minimal approach to the way you schedule
your family’s time and attention, too.
Take a hard look at all of the after-school activities and
obligations on your calendar, and think about how it would feel to
spend less time driving around and more time at home as a family.
Mollie:
Tell me more about the benefits of minimizing one’s schedule.
Kelly:
Aside from keeping more money in the bank and enjoying more family
time together, I have found that minimizing the number of activities
that kids have on their plates helps to keep them from getting burned
out. My kids tend to get overwhelmed when the schedule gets to the
point where we’re running from one activity to the next, and
lessening their load means they can actually look forward to the
things they’ve signed up for.
Mollie:
Why do you think people have a hard time being at home with no
planned activity?
Kelly:
There’s an instinct to feel like we have to entertain our kids, and
the choruses of “I’m bored!” don’t help. But when kids
aren’t overwhelmed by a playroom stuffed with endless choices and
instead have a small collection of toys that inspire open-ended play,
it’s pretty amazing to see how well they can entertain themselves and
each other without parental intervention.
Mollie:
How can people learn to embrace unplanned family time?
Kelly:
Simple, low-key family traditions
can be a great way to give some structure to your family time without
introducing outside obligations.
My family does a weekly Friday night family movie night and we rotate
the person who gets to pick what we watch. The kids look forward to
it all week. We are also reading the Harry Potter series together,
and we sit down to read a chapter most evenings after the kids are
showered and ready for bed. Introducing fun (and often free!)
activities like these gives the family something easy to do together
that they look forward to and creates memories that you’ll be able to
enjoy for years.
Mollie:
Can you share a few specific tips for simplifying a home?
Kelly:
Do what you can to keep excess
things from coming into your house in the first place. Getting your
family on board with this will make it much easier. It’s hard to deny
well-meaning relatives who love to buy gifts for your kids, so give
them ideas that mesh well with minimalism: a museum membership, a
kids cooking class, or one larger-ticket holiday gift (like a
basketball hoop or a streaming service membership) for the whole
family to enjoy together. My kids will often choose a special family
experience like an amusement park trip or theater tickets instead of
a large birthday party with friends and gifts.
Mollie:
Any final thoughts?
Kelly: Minimalism isn’t just about clearing out your house. It’s about changing your mindset, so you’re better-equipped to maintain your new way of life moving forward. Once you discover and embrace how freeing it is to be living without the clutter in your house and on your calendar, it’s easier to be able to say “no” to the pressure we all feel to take on more.
Tara Skubella teaches tantra and conducts tantra ceremonies. See nakedearthtantra.com.
Mollie:
Tell
me about your minimalist lifestyle.
Tara: My partner and I are minimalists who live in
a tiny home (a converted fifth-wheel)
nearly off-grid on the side of a mountain. We’ve been here for
three
years and love it. We’ve condensed so much of our lives to make
this our truth. Not only are we tiny house minimalists, but we don’t
have running potable water and heat with wood.
Mollie: What was your decluttering and
simplifying process like?
Tara: My first decluttering process
happened while I was living in a 1400 square
foot house. I donated, gifted or threw away 365 things in my home
that I no longer needed. These items ranged from old cleaning
products and makeup to pairs of earrings to clothing to a piece of
furniture to kitchen supplies and books. It’s amazing how fast you
can rid of items no longer used.
This became a ritual I continue to do about every
other year, even while living in a tiny home. Most of the items I
release these days are small things like pens or pencils, makeup,
notebooks, accessories, old food and clothing items. It feels good to
have a fresh start every now and then.
Releasing
365 things clears the mind and gives us one less object to worry or
think about each day for
a year.
Mollie: What are your most prized beliefs
regarding minimalist lifestyle? What ideas you want to spread?
Tara: Living a minimalist, off-grid, tiny-home
life is extremely important to me. I enjoy being immersed in
Mother
Nature. I depend on snow for water to do my dishes and to boil water
for tea. I depend on dead standing wood to heat our tiny home during
the harsh 9,000-foot winter
months. Living with Mother
Earth
instead of carving space into her creates a wealth of gratitude each
day. Even living the primitive way I do is still very abundant, as
I’ve experienced harsh survival situations in the past. Coming home
to a cozy, safe space warms my heart.
I also believe living with less helps me with my
ADHD. Since my mind is cluttered most of the time, living in a space
with less to clean and to worry about simplifies my life even more.
Living with less is also a mindful life choice and practice.
Consciously choosing what we can live without opens the spirit to
reconnect with intuitive choices about what we truly need in order to
survive. Otherwise,
instead of being more mindful of tasks we look
for an easy way out. Thinking this way sometimes isn’t a big deal;
however, the more we develop an attachment to objects for meeting our
needs, the more we look for answers outside instead of within.
Mollie: Can you share a few very specific tips
for cleaning, organizing and simplifying a home?
Tara:
Yes. First, if you haven’t used something in a
little over a year, you really don’t need it so get rid of it.
Second, if you bring a non-perishable item into the house, release something else as an exchange. For example, if you buy a new pair of socks, donate or gift a pair that has never really fit right. If you receive a fancy new air-vacuumed mug for your birthday, donate the plastic one that doesn’t keep coffee warm as long as your new one.
Also, remember that linens and towels can add up quickly. We only need one to two sets of sheets per bed and one to two bath towels per person. Depending on the family size, three or four kitchen towels is plenty. People often accumulate too many linens because we don’t like to do the laundry. This accumulation also happens with clothing. The more we are able to be mindful with laundry, the less we actually need on hand.
My final tip is to rent a storage unit. Seriously. If you are uncertain about releasing a number of items, rent a storage unit and place those items in it, then see how often you return to use them. For the items you truly need, you’ll be willing to drive to the unit, use it and drive it back. If items stay unused for several months or they aren’t worth the rental fee, then you’ll learn that those unused items aren’t worth the money and effort to keep around.