Thanks for the idea-may be worth a try. Not sure where to begin but I'll look into it. Is this usually a class-setting or something you do alone at home?
...
I usually leave quickly when they do the savasana (spelling?) since its almost painful to sit still for 5 minutes. I guess maybe that tells me I NEED to, right?
I think you are on to something there. It is particularly unfortunate that the people who could most benefit from some quiet sitting are the ones least likely to get started and/or stick with it.
Going to sit with a local group might help in the beginning, for both instruction and encouragement. Maybe once a week? Then 10 minutes a day at home and some ad hoc moments during the day. The trick would be finding a secular group that doesn't have any background agendas.
Alternately, it's certainly possible to learn and practice the basics on your own. I have hundreds of books on meditation and Eastern religions. The 5 below are all short, simple, and non-denominational (for the most part). Listed in order of preference.
Noise Reduction (out of print now and expensive but still the best I've seen)
"I've always been pretty good about ending my work day around 5pm - not working all evening and missing family dinner/events. But to do so I need to crank it up that much more from 7-5."
That's excellent, hats off to you, I'm still working on that. Maybe you could take a bit of time during the day, to read, meditate (gasp!), do something that recharges you?
Do you have a buddy you could talk with? That's a tall order to be responsible for, and I can see why it would make you anxious. I have a far simpler life with some great perks, and I'm still anxious about the future, because it's uncertain.
So outside of the 7-5 hours, when you're not working on doing whatever you can you lessen that anxiety, can you enjoy yourself and your family? Maybe come up with some fun, inexpensive things to do? Most outdoor activities are dead cheap, once you have the gear (bikes, hiking boots, snowshoes, etc.).
I don't know if this helps but I carve out family time- between 4:30, and about 8:30 I don't do any work. If I do have leftover work to do I do it after DS goes to bed, but I do mainly avoid it.
Do you have a buddy you could talk with? That's a tall order to be responsible for, and I can see why it would make you anxious.
Not really. I did talk to one once but he was going thru a divorce himself. Not the best timing or maybe the best person to get marriage advice from. I tried though because he's one of the more optimistic, fun/likable, successful business people I know well. My best close friend has his own set of issues and I cant see him as being very helpful on this topic. I don't trust opening up to anyone else that I don't know well.
So outside of the 7-5 hours, when you're not working on doing whatever you can you lessen that anxiety, can you enjoy yourself and your family? Maybe come up with some fun, inexpensive things to do? Most outdoor activities are dead cheap, once you have the gear (bikes, hiking boots, snowshoes, etc.). Its a double edged sword. We do quite a lot of those activities (biking, nature hikes, picnics, etc) but there is always SO much to do at our mini-farm. Wife keeps up the indoors, kids help with basics in and out, but I have to do all the heavy-lifting and more complex tasks. When you take out soccer game nights and other obligations, there is usually 1-2 nights to get everything done - which isn't enough - and sometimes the weather isn't cooperative. So yes, I do force those 'fun' items in but honestly I'm probably not "all in" because I'd rather be checking off things on the to-do list. These are generally minimal necessities - I'm not a perfectionist who needs his yard on a magazine. Its fixing something that's broke, changing oil or wheel bearings or something, killing wasp nests, cutting up a tree that fell, mending a fence the pigs broke, on and on. Whats odd is that the family wants both - our land/privacy/pigs AND to go do things all the time, even though they know I cant always join them. I usually don't mind doing the tasks but I do feel overwhelmed. Bringing this back full circle, I cant decide where the 'happy point' is in all this. Having land/trails/animals/hunting/etc in my backyard brings me happiness. The quantity of work does not. I already delegate all that I can and they do a good job. Cant really lower expectations for myself as I'm pretty much doing the minimum just to keep things 'decent' and operational.
I don't know if this helps but I carve out family time- between 4:30, and about 8:30 I don't do any work. If I do have leftover work to do I do it after DS goes to bed, but I do mainly avoid it.
That's exactly what I've always done too. But its actually better for me to sometimes skip the gym and start work early rather than go back to work late
I think the key is acceptance, before you get to contentment or happiness. Accept that this is what you're doing *now*. Be present with that, because you can only do one thing at a time. Don't worry about what you're not doing, because you can't do anything about it right now. Letting go of the worry might be an excellent first step for you, vs. leaping into happiness spontaneously.
At the end of the day, review what you did and what went well, not what isn't done yet. Celebrate a day of hard work well done. You work hard for yourself and your family. Allow yourself to feel good about that. Feel gratitude for everything that's going well. It's free and takes little time.
Where do you keep those To Do items? I'd recommend writing them down somewhere, vs. keeping them in your head. Once they're on paper (I'd recommend that as more satisfying than keeping them electronically), stop picking at them mentally and focus on what you're doing now. This may sound stupid, but over time it makes a big difference in your energy levels and outlook.
The good news is that this is in your head -- you're doing everything you can, your actions are in line with your vision. The "exterior" is unlikely to get any better, you're at max capacity -- accept that. The bad news is that this is in your head, and it can be tougher to change thoughts than actions.
@SallyMander Good stuff - thanks for spelling that out. I even just printed it to remind myself.
I do write out to-do lists. I'm naturally a planner/organizer. I have found though that I need to keep the list out of sight during the workday or I get anxious thinking about it all.
Believe me, getting and staying out of the worry rut is my lifetime work, and I think it's pretty endemic. I think it's great that you're dealing with it head on. Most people double-down (work harder! longer! faster!) or self-medicate in some unhealthy way.
It is not okay that your family enjoys this at your expense. First, teenage boys are capable of changing oil, fixing wheels, and mending fences. Second, grown women are capable of the same. Expect more from those around you.
thanks again. I really do care and really do try - or I wouldn't still be here all this time. Its totally true that its all in my head - I really do have a lot of good in and around me. Its learning how to get out of the head-game that I need the most.
On a positive note, buddy and I won another tournament last night. Finished 1st overall in one division and 2nd in the other division for the season. More orders keep rolling in at work - best year in quite a while.
It is not okay that your family enjoys this at your expense. First, teenage boys are capable of changing oil, fixing wheels, and mending fences. Second, grown women are capable of the same. Expect more from those around you.
I don't completely disagree, and I do have them help at times. The bigger issue is timing. When I'm available they often aren't. Practices/games, jobs, homework, etc. They are not capable of doing these on their own. Or at least I don't trust that they are doing it correctly without supervision and cant risk burning out a trailer bearing on the hwy or blowing up an engine. Sweeping the garage or mowing, yes, but not jacking a car up and getting under it. A friend lost his 15 yr old that way a few yrs back. But to your general premise, I will look for ways to improve on this.
My oldest has severe asthma so he's limited on what he can do outside and especially in the barn - where I need help the most. He's also extremely busy with advanced level schooling, college essay's/applications/testing and he is doing a LOT of tutoring jobs (which pay very well by the way). My middle son is the most mechanical-minded but he's the one we've had the most challenges with emotionally. We need to be cautious of following a routine and not overloading him or it sets him off. Its a process but we're making good progress with him. The youngest is our soccer star and the least dependable. He's fine on basic tasks but way too immature yet to re-pack a set of wheel bearings on his own.
Maybe have an "all hands on deck" blackout period during the week? My (tiny) family kinda did this on Saturday mornings -- that was project time. We finished up and often did something fun together.
p.s. @HappyTrail, when I mentioned a buddy to talk to, I was thinking life stuff, not marriage stuff, per se. It's important for well-being to have a couple of those kind of people outside your family to connect with. A huge red for a lot of guys are friendships, and they're super-important for your health. It's been tied to longevity and all sorts of things...
Fair enough. If they can't handle it they can't handle it.
But that means it's time to lessen the burden for you by doing less. Do you really need to keep pigs? How about fewer pigs? How about taking a break for a few years?
You are the beast of burden for your entire family. That's not healthy for you OR for them. Your sons need to learn that there is a cost to all their privileges. They also need you to set an example that dad's needs matter too.
It's okay to set limits. It's okay to set limits even if other people are unhappy about it.
p.s. @HappyTrail, when I mentioned a buddy to talk to, I was thinking life stuff, not marriage stuff, per se. It's important for well-being to have a couple of those kind of people outside your family to connect with. A huge red for a lot of guys are friendships, and they're super-important for your health. It's been tied to longevity and all sorts of things...
Yeah, we talked specifically about the self-esteem/happiness thing, not just marriage. I was doing exercises from a book and needed a friend to help. He was the only one I felt I could ask. He said he was not available to go thru the whole thing with me but we met once and hit a few highlights. Needless to say I couldn't complete the 'homework'. Same goes for No More Mr Nice Guy - it really requires having a friend involved. I have plenty of acquaintances but few true friends that are close enough to be this vulnerable with. One to be exact.
Kinda sorta made a little progress with 'acceptance' this week. Has been another very busy week with a zillion things to do. At times I'd remind myself to focus on the task I was doing and not fret over the long list ahead of me. Went to first yoga class in 3+ months - stayed for the whole thing including the meditation part.
My oldest son recently started counseling for anxiety. He won't talk to us much about it but he seems to be doing well with it. Meaning, he goes on his own free will which is a big step in an of itself. This week the doc said he feels son would benefit from anti depressant meds. A referral was made and appointment scheduled. He wants mom to go along with him. As wife was telling me this over dinner, I was this close to telling her that I feel I should go see a doc myself. As someone mentioned in another thread, its possible that all the books, meditation and good intentions in the world may not be enough. I just didn't want to drop this on her. She's frustrated with all of her own medial issues, concerned about son, still has the passing of her sister on her mind, etc. It just feels like I'd be adding one more burden and the resulting stress. On the other hand, we have met our deductible for the year and I could go essentially for free. I'm torn.
I did however talk about my continued difficulty sleeping in a bed. (Had a recent out of town trip where I had to for 3 nights). She was genuinely concerned - it was a nice talk.
We had a nice date night last night - best in a long time. Went downtown, found a Chinese place, walked around the big art festival going on, good conversation and laughing. Even made a humorous sexual remark that she actually laughed at instead of acting disgusted. It's not much but its something.
Been a good week so far. Got the pool winterized (whole family helped), lawn mowed, fixed stuff including an overhaul and set up of wifes computer. Work picked back up again. Recognized and won some leadership moments. Got the college FAFSA form submitted on the first day it could be done. Switched my Invisalign care to a new ortho since my dentist went out on his own (other end of town) and I didn't care for the new person. Seeing a chiro. tomorrow for another opinion about my back/tingly arms. Feeling good/confident. Son's team had an awesome soccer game. I'm towing the team in the homecoming parade tomorrow night, then a big tailgate party, then the football game. Nailed a great boot camp workout on Tues, Yoga today. Traded the neighbors a fishing trip in my boat for a hunting trip for my son and I at their family farm - took them out last night and they had a great time (the wife caught her biggest bass ever).
Found a new website that better articulates (at least to me) Christian meditation and Centering Prayer. Starting tomorrow a.m. I will give this a try. I have already put 'meditate' on my calendar to repeat every morning at 6:30. I also bookmarked a couple other sites with daily short devotionals related to esteem/depression. I found an anxiety support group in my city that meets each Wed, although the website contact link appears to be broken - they come back undeliverable. If I do get more details and decide to try it (anxious just thinking about it!) I'm not sure what approach to take - be transparent and tell family or just say I have a late work appointment? I understand the premise of taking care of medical but I still also see my issue as a weakness. So my thinking is that maybe I can work on this (+1) without anyone knowing (no -1). But I'd have to be less than honest to do it (which is a -1). Yes, I'm overthinking again....
Had some small wins yesterday. (Family day going to a large apple orchard with a bunch of other activities). Rather than 'going just because I'm supposed to' I tried to just enjoy the moment throughout the day and go with the flow. Goofed off more and just tried to have more fun. Once wife said something like 'the sugar in those donuts must have made dad silly'. On a wagon ride to the apple picking she purposely moved to sit by me. The kiddos enjoyed the day and even thanked us for going. The only negative is that a son hurt his hand pretty bad in a game. He thought for sure at the time it was broke. We had ice packs in a cooler in our vehicle, thankfully, since they were lacking in care at the orchard.
Oh, and son got his first college acceptance letter in the mail!
Well, I went to the support group yesterday. Almost chickened out but it was fine. I certainly feel a lot better about myself! The room was like something you'd see on tv. People that didn't look quite right, most of them squeezing stress balls or stretching silly putty, talking about the countless meds they are on, visions of seeing a car on top of a telephone pole, etc. Nice people though and the moderator was good. I can see some value to attending a group but I'd probably look for a better fit. (Trying to be positive about it all). I even spoke for a few minutes when it was my turn - just a basic intro - which is hard for me to do with a group of strangers. I actually felt good about that afterwards.
Day 3 of brief morning meditation complete. Step by step.....
Comments
Alternately, it's certainly possible to learn and practice the basics on your own. I have hundreds of books on meditation and Eastern religions. The 5 below are all short, simple, and non-denominational (for the most part). Listed in order of preference.
Noise Reduction (out of print now and expensive but still the best I've seen)
“She was 3/4 perfection and 1/4 broken glass.”
That's excellent, hats off to you, I'm still working on that. Maybe you could take a bit of time during the day, to read, meditate (gasp!), do something that recharges you?
Do you have a buddy you could talk with? That's a tall order to be responsible for, and I can see why it would make you anxious. I have a far simpler life with some great perks, and I'm still anxious about the future, because it's uncertain.
So outside of the 7-5 hours, when you're not working on doing whatever you can you lessen that anxiety, can you enjoy yourself and your family? Maybe come up with some fun, inexpensive things to do? Most outdoor activities are dead cheap, once you have the gear (bikes, hiking boots, snowshoes, etc.).
Not really. I did talk to one once but he was going thru a divorce himself. Not the best timing or maybe the best person to get marriage advice from. I tried though because he's one of the more optimistic, fun/likable, successful business people I know well. My best close friend has his own set of issues and I cant see him as being very helpful on this topic. I don't trust opening up to anyone else that I don't know well.
So outside of the 7-5 hours, when you're not working on doing whatever you can you lessen that anxiety, can you enjoy yourself and your family? Maybe come up with some fun, inexpensive things to do? Most outdoor activities are dead cheap, once you have the gear (bikes, hiking boots, snowshoes, etc.). Its a double edged sword. We do quite a lot of those activities (biking, nature hikes, picnics, etc) but there is always SO much to do at our mini-farm. Wife keeps up the indoors, kids help with basics in and out, but I have to do all the heavy-lifting and more complex tasks. When you take out soccer game nights and other obligations, there is usually 1-2 nights to get everything done - which isn't enough - and sometimes the weather isn't cooperative. So yes, I do force those 'fun' items in but honestly I'm probably not "all in" because I'd rather be checking off things on the to-do list. These are generally minimal necessities - I'm not a perfectionist who needs his yard on a magazine. Its fixing something that's broke, changing oil or wheel bearings or something, killing wasp nests, cutting up a tree that fell, mending a fence the pigs broke, on and on. Whats odd is that the family wants both - our land/privacy/pigs AND to go do things all the time, even though they know I cant always join them. I usually don't mind doing the tasks but I do feel overwhelmed. Bringing this back full circle, I cant decide where the 'happy point' is in all this. Having land/trails/animals/hunting/etc in my backyard brings me happiness. The quantity of work does not. I already delegate all that I can and they do a good job. Cant really lower expectations for myself as I'm pretty much doing the minimum just to keep things 'decent' and operational.
At the end of the day, review what you did and what went well, not what isn't done yet. Celebrate a day of hard work well done. You work hard for yourself and your family. Allow yourself to feel good about that. Feel gratitude for everything that's going well. It's free and takes little time.
Where do you keep those To Do items? I'd recommend writing them down somewhere, vs. keeping them in your head. Once they're on paper (I'd recommend that as more satisfying than keeping them electronically), stop picking at them mentally and focus on what you're doing now. This may sound stupid, but over time it makes a big difference in your energy levels and outlook.
The good news is that this is in your head -- you're doing everything you can, your actions are in line with your vision. The "exterior" is unlikely to get any better, you're at max capacity -- accept that. The bad news is that this is in your head, and it can be tougher to change thoughts than actions.
@SallyMander Good stuff - thanks for spelling that out. I even just printed it to remind myself.
I do write out to-do lists. I'm naturally a planner/organizer. I have found though that I need to keep the list out of sight during the workday or I get anxious thinking about it all.
thanks again. I really do care and really do try - or I wouldn't still be here all this time. Its totally true that its all in my head - I really do have a lot of good in and around me. Its learning how to get out of the head-game that I need the most.
On a positive note, buddy and I won another tournament last night. Finished 1st overall in one division and 2nd in the other division for the season. More orders keep rolling in at work - best year in quite a while.
I don't completely disagree, and I do have them help at times. The bigger issue is timing. When I'm available they often aren't. Practices/games, jobs, homework, etc. They are not capable of doing these on their own. Or at least I don't trust that they are doing it correctly without supervision and cant risk burning out a trailer bearing on the hwy or blowing up an engine. Sweeping the garage or mowing, yes, but not jacking a car up and getting under it. A friend lost his 15 yr old that way a few yrs back. But to your general premise, I will look for ways to improve on this.
My oldest has severe asthma so he's limited on what he can do outside and especially in the barn - where I need help the most. He's also extremely busy with advanced level schooling, college essay's/applications/testing and he is doing a LOT of tutoring jobs (which pay very well by the way). My middle son is the most mechanical-minded but he's the one we've had the most challenges with emotionally. We need to be cautious of following a routine and not overloading him or it sets him off. Its a process but we're making good progress with him. The youngest is our soccer star and the least dependable. He's fine on basic tasks but way too immature yet to re-pack a set of wheel bearings on his own.
p.s. @HappyTrail, when I mentioned a buddy to talk to, I was thinking life stuff, not marriage stuff, per se. It's important for well-being to have a couple of those kind of people outside your family to connect with. A huge red for a lot of guys are friendships, and they're super-important for your health. It's been tied to longevity and all sorts of things...
But that means it's time to lessen the burden for you by doing less. Do you really need to keep pigs? How about fewer pigs? How about taking a break for a few years?
You are the beast of burden for your entire family. That's not healthy for you OR for them. Your sons need to learn that there is a cost to all their privileges. They also need you to set an example that dad's needs matter too.
It's okay to set limits. It's okay to set limits even if other people are unhappy about it.
My oldest son recently started counseling for anxiety. He won't talk to us much about it but he seems to be doing well with it. Meaning, he goes on his own free will which is a big step in an of itself. This week the doc said he feels son would benefit from anti depressant meds. A referral was made and appointment scheduled. He wants mom to go along with him. As wife was telling me this over dinner, I was this close to telling her that I feel I should go see a doc myself. As someone mentioned in another thread, its possible that all the books, meditation and good intentions in the world may not be enough. I just didn't want to drop this on her. She's frustrated with all of her own medial issues, concerned about son, still has the passing of her sister on her mind, etc. It just feels like I'd be adding one more burden and the resulting stress. On the other hand, we have met our deductible for the year and I could go essentially for free. I'm torn.
I did however talk about my continued difficulty sleeping in a bed. (Had a recent out of town trip where I had to for 3 nights). She was genuinely concerned - it was a nice talk.
We had a nice date night last night - best in a long time. Went downtown, found a Chinese place, walked around the big art festival going on, good conversation and laughing. Even made a humorous sexual remark that she actually laughed at instead of acting disgusted. It's not much but its something.
Found a new website that better articulates (at least to me) Christian meditation and Centering Prayer. Starting tomorrow a.m. I will give this a try. I have already put 'meditate' on my calendar to repeat every morning at 6:30. I also bookmarked a couple other sites with daily short devotionals related to esteem/depression. I found an anxiety support group in my city that meets each Wed, although the website contact link appears to be broken - they come back undeliverable. If I do get more details and decide to try it (anxious just thinking about it!) I'm not sure what approach to take - be transparent and tell family or just say I have a late work appointment? I understand the premise of taking care of medical but I still also see my issue as a weakness. So my thinking is that maybe I can work on this (+1) without anyone knowing (no -1). But I'd have to be less than honest to do it (which is a -1). Yes, I'm overthinking again....
Had some small wins yesterday. (Family day going to a large apple orchard with a bunch of other activities). Rather than 'going just because I'm supposed to' I tried to just enjoy the moment throughout the day and go with the flow. Goofed off more and just tried to have more fun. Once wife said something like 'the sugar in those donuts must have made dad silly'. On a wagon ride to the apple picking she purposely moved to sit by me. The kiddos enjoyed the day and even thanked us for going. The only negative is that a son hurt his hand pretty bad in a game. He thought for sure at the time it was broke. We had ice packs in a cooler in our vehicle, thankfully, since they were lacking in care at the orchard.
Oh, and son got his first college acceptance letter in the mail!
Well, I went to the support group yesterday. Almost chickened out but it was fine. I certainly feel a lot better about myself! The room was like something you'd see on tv. People that didn't look quite right, most of them squeezing stress balls or stretching silly putty, talking about the countless meds they are on, visions of seeing a car on top of a telephone pole, etc. Nice people though and the moderator was good. I can see some value to attending a group but I'd probably look for a better fit. (Trying to be positive about it all). I even spoke for a few minutes when it was my turn - just a basic intro - which is hard for me to do with a group of strangers. I actually felt good about that afterwards.
Day 3 of brief morning meditation complete. Step by step.....