how to overcome adversity for hsp's & gt's: my life's gone up in smoke-webinar
TRANSCRIPT
How to Cope with Adversity – My Life’s Gone Up in Smoke!
by
Sharon M. Barnes, MSSW, LCSWCreative Transformation Specialist
AKA The Scrap LadySharon Helps CASIGYs ─ and Others─Create Beauty & Benefit From Life's Scraps
www.TherapistForSensitiveAndGifted.comSharon@TherapistForSensitiveAndGifted.com©2011
© 2013 Sharon M. Barnes
Nobody Knows the Trouble I’ve Seen . . .
» Life may bring hardship, setbacks, loss
»What adversity are YOU facing?
© 2013 Sharon M. Barnes
What’s unique about CASIGYs’ experience of adversity:
» ↑Sensitivity → ↑ perception of adversity when other’s don’t
» ↑Intensity → increased impact of adversity˃ Physical/physiological˃ Emotional/psychological˃ Spiritual/Soulful
» ↑ Imagination → Chicken Little Syndrome» ↑ Intelligence → ↑awareness of potential
negative outcomes of adverse circumstances
» ↑ Creativity → ↑awareness of ↓possibilities
© 2013 Sharon M. Barnes
Who’s a CASIGY?
Creative, Complex, Curious
Aware, Alert
Super-Sensitive
Intense, often Introverted
Gifted
You ?
© 2013 Sharon M. Barnes
Traditional Wisdom
» Every cloud has a silver lining» Every adversity has a seed of
equal of greater benefit (Hill)» In all things God works for the
good of those who love him, who have been called according to his purpose (Apostle Paul)
» YES, BUT HOW do we access all of this????
© 2013 Sharon M. Barnes
What We Want» To blast our way out» To freeze until it passes» Someone to rescue us
What We DO• Ignore problems • Panic • Run away• Numb ourselves
© 2013 Sharon M. Barnes
What Works
A Six Step Process to MOVE through Adversity• Experience it• Explore it,• Express it,• Embrace it,• Extract benefit from it: How?• Kreate something that
illustrates and demonstrates our experience of it
© 2013 Sharon M. Barnes
Signs of Life Imbalance
» Irritability» Anxiety, depression» Fatigue» Inability to concentrate» Dis-ease, illness» Sleep disruption/changes» Appetite/weight/eating changes» Overwhelming emotions» Increase in mistakes or
accidents» Life crises or chaos
© 2013 Sharon M. Barnes
Adversity May Follow Trauma» Trauma = Exposure to a Life
Threatening Event˃ Perceived˃ Actual˃ Personal˃ Observed (Vicarious)˃ Effects of Trauma Exposure
+ Profound loss of the familiar—– people– dreams– innocence– body/mind/soul/spirit; nothing is ever the
same+ Affects our affects (expression of emotion)+ Affects our defenses (defending against anxiety)
© 2013 Sharon M. Barnes
Warning Signs of PTSD
» Feeling helpless and hopeless» Feeling like I can never do enough» Hypervigilance» Diminished creativity» Oversimplification/Inability to embrace
complexity» Minimizing» Chronic exhaustion/physical aliments» Dissociative moments» Sense of persecution» Guilt» Fear» Anger and cynicism» Inability to empathize/numbing» Addictions
© 2013 Sharon M. Barnes
1. Experience It» When Adversity comes, we
often shut down, like a roly-poly bug
» Instead, Open up your senses:˃ What do you see?˃ What do you hear?˃ What do you feel?
+ Body sensations+ Emotions
© 2013 Sharon M. Barnes
» Emotions are like Ocean Waves
» What you feel, you can heal (Gray)
» Catch & Release» Hang Loose in
the Washing Machine
© 2013 Sharon M. Barnes
2. Explore It» Go into or toward the wave» What territory are you in?» What kind of waves are here?» How big are these waves?» Do the waves match?
˃ Size˃ Characteristics
» If not, what else could also be pushing them?
© 2013 Sharon M. Barnes
3. Express It» We are civilized against self-
expression˃ We observe others’ aggressive self-expression
against others & We conclude it’s not safe/OK/wise
˃ We may be victims of others’ aggressive self-expression
˃ We get messages: Don’t cry/yell/say that/walk/go there
» We need to express ourselves˃ A steam kettle without a vent explodes˃ Emotions & energy stagnated in the body can
cause illness˃ Self-expression is the essence of being human ˃ We can learn Assertive self- expression
© 2013 Sharon M. Barnes
Communication Styles
» Aggressive˃ I win/ you lose/we lose˃ My needs count/yours don’t
» Passive˃ I lose/you win/we lose˃ Your needs count/yours don’t
» Assertive˃ I win/you win/we win˃ My needs count/your needs count/our needs count
» Passive/aggressive˃ Aggressive masquerading as passive
© 2013 Sharon M. Barnes
4.Embrace It
» What happens when we fight ocean waves?
» Martial Arts: Flow with the energy of what is happening
» What at first seem like mistakes or mishaps may instead be the start of something new & wonderful (post-it notes)
» Trust the Process(McNiff)
© 2013 Sharon M. Barnes
» “If Life is viewed as a maze, every mistake is an unnecessary detour, and a waste of time. If life is viewed as a labyrinth, then every mistake is a part of the path and an indispensable master teacher.” (Candolini)
© 2013 Sharon M. Barnes
5. Extract Benefit
» The rejected stone becomes the corner stone
» Wounded healer- wound becomes blessing
» Lightning strikes come from the gods
» Manure makes the best fertilizer
© 2013 Sharon M. Barnes
6. Kreate Something With It
• As we make something that illustrates and demonstrates our experience, • We engage in a creative process• We facilitate the flow of emotion and energy
through us• We are healed as we create
(body/mind/soul/spirit)
• As we continue to work with our creation, • it becomes transformed • our experience and its meaning in our lives
become transformed.
• As we reflect, contemplate or meditate on what we have created, we are set free. (Estes & McNiff)
© 2013 Sharon M. Barnes
»Exploring New Territory: ˃ “The significant problems we have,
cannot be solved at the same level of thinking with which we developed them.” Albert Einstein
˃ Einstein used Combinatory Play to develop the new knowledge he introduced to the world (Hadamard)
© 2013 Sharon M. Barnes
Let’s Kreate Something!» What adversity have you
experienced?˃ Write down your ‘first thoughts’:
+ What impact has it had or is it having on your life?
+ Does it haunt you in any way? How?+ What dilemma or challenge is connected with
it?+ What pain is associated with it?
» Kreate something to catch & demonstrate your experience ˃ This is personal art, not fine art˃ “talent” is not required or desired˃ It involves 3 steps: Create, Contemplate,
Crystallize
© 2013 Sharon M. Barnes
A Six Step Process to MOVE through Adversity• Experience it• Explore it,• Express it,• Embrace it,• Extract benefit from it:
How?• Kreate something that
illustrates & demonstrates our experience of it
© 2013 Sharon M. Barnes
Bibliography
» Allen, Pat, “Art is a Way of Knowing” » Allen, Pat, “Art as a Spiritual Path”» Aron, Elaine, “The Highly Sensitive Person”» Candolini, Gernot, “ . . . Labyrinth . . .”» Estes, Clarissa Pinkola Estes “Women Who Run
With the Wolves”» Jacobsen, Mary Elaine, “The Gifted Adult”» McNiff, Shaun, “Trust the Process, An Artist’s
Guide to Letting Go” 1998 Shambhalla» “Intensity”» Laney, Marti Olsen, “The Introvert Advantage”