We’re Forked: Navigating Spoon-Disparity in Long-Term Relationships

We’re Forked: Navigating Spoon-Disparity in Long-Term Relationships

Image description: Kate’s incredibly stylish orange cane, leaning against white drawers with silver handles, on a wooden floor. 

This is a Patreon reward post for Kate, and was available to patrons last week. Patreon supporters at the $10/month level get a self-care post on the topic of their choice during their birthday month. These supporters make my work possible! Especially as I head into my Master of Narrative Therapy and Community Work program, my patrons ensure that I can keep producing resources and self-care content. (And wow, there are some really great resources in production! Check back tomorrow for a post about that!)

Kate and I have known each other for a few years, and got to know each other while we were both going through some challenging times (though we didn’t actually meet in person until quite a bit later, and still aren’t able to spend as much time together as either of us might like!)

Kate has been one of my most outspoken supporters, and I appreciate how she is always willing to leap in with an offer of help or a suggested solution.

Her birthday is in January, and her topic is, “maintaining intimate relationships and partnerships with a chronic illness or chronic pain.”

I struggled with writing this post because I am experiencing my own spoon shortage. I’m in the middle of a depressive episode, have been sick for the last two months, and my fibromyalgia pain has been spiking. All of these spoon-hoarding gremlins are impacting my own relationships, challenging my sense of who I am and how I navigate the world, and putting gloom-coloured glasses on my view of the future. When I write about self-care for folks who are struggling, it’s easier when I can write about a struggle I am not currently experiencing. It’s easier if I can yell back into the labyrinth from the safety of the outside. Easier, but not always better. It is a myth that the best insights come from people who have “figured it all out” – I believe the opposite is often true. When we are in the thick of it is when we have the most relevant and meaningful insider information. Our struggle is not a barrier to our ability to help each other – it is the fuel that allows us to help each other. This is one of the key principles of narrative therapy, and as much as it challenges me, I am trying to bring it into my own life. Can I write something worthwhile from the heart of the struggle? Yes. Well, I think so. Let’s find out.

What Kate asked about was maintaining intimate relationships while navigating chronic illness or pain. In relationships where one person experiences chronic issues and another doesn’t, those issues can create a significant disparity in ability and access to internal resources. (And in relationships where multiple people are experiencing chronic issues, the pressure resulting from reduced access to resources can grow exponentially.)

Being in the position of having (or perceiving that we have) less to offer often triggers shame, fear, and stress. In my own relationships, I worry that I’m not worth it, that my partners will grow tired of me. I worry that I’m “too much.” I have heard the same worry from my clients.

This anxiety is so natural, and so understandable. Our society does not have readily accessible narratives that include robust “economies of care.” Our most common narrative has to do with “pulling our own weight” in a relationship, and our definitions of balanced relationships rely so heavily on ideas of equality rather than justice. Split the bills 50/50. Take turns washing the dishes. You cook, I’ll clean. My turn/your turn for the laundry, the diapers, the groceries.

And it becomes more complicated when we consider the intangible labour of emotional support and caregiving, which is disproportionately assumed to be the role of women in relationships with men, and, since women are also often the ones experiencing chronic pain or illness, this can compound into a messy and unjust situation pretty quickly. (To back up these claims, check out the links at the end of this post.)

Thankfully, both of these problems – the tit-for-tat approach, and the unjust division of emotional labour – are being challenged by writers, activists, and communities on the margins.

In Three Thoughts on Emotional Labour, Clementine Morrigan writes, “We can name, acknowledge, honour, perform, and yes, accept emotional labour, instead of simply backing away from it because we don’t want to be exploitative.”

This is so challenging for so many of us, because we do not want to exploit our friends, our partners, our communities. When we experience chronic illness or pain, the fear that we might slide into exploitation and “being a burden” becomes amplified. Morrigan suggests that we can ask three guiding questions about the emotional labour we are offering or accepting – Is it consensual? Is it valued? Is it reciprocated?

If we can answer yes to each – if we are discussing what we need and what we can offer, if we are valuing what we are offered and if our own offerings are valued, and if there is reciprocity – fantastic!

But what does reciprocity look like in situations where there is a disparity in access to resources?

Morrigan suggests that:

“It is important to acknowledge that some of us need more care than others. Some of us, due to trauma, disability, mental health stuff, poverty, or other reasons, may not be in a position to provide as much emotional labour as we need to receive. We may go through periods where are able to provide more emotional labour or we may always need more care than we are able to give. We may be able to reciprocate care in some ways and not others. This is totally okay. We need rich networks of emotional care, so that all of us can get the care we need without being depleted. We need communities that value and perform emotional labour—communities that come through for each other. Reciprocity is a commitment to building communities where all of us are cared for and no one is left behind; it is not a one for one exchange.”

It is not a one for one exchange.

This is so critical.

And it’s so hard to make space for this. It’s hard to see our worthiness and the value we bring to a relationship when what we offer has shifted from what we were able to offer before the chronic issue grew up within us and between us.

Not only that, but it’s often hard for our partners to recognize what we’re bringing to the relationship. Not because they don’t love and appreciate and support us, but because they are also caught within the web of accessible narratives and ableist norms.

In order to answer “yes” to Morrigan’s “is it valued?” question, we need to be able to look clearly at the work our partners, friends, and families are doing for us and acknowledge that work. And we need to be able to look clearly at our own work and speak openly about it, so that it can be valued. Neither side of this is easy.

Becoming aware of the skills and insider knowledges that we develop as we live our new pain-, disability-, or illness-enhanced lives can help with recognizing, articulating, and allowing people to value our new contributions.

In A Modest Proposal For A Fair Trade Emotional Labor Economy (Centered By Disabled, Femme of Color, Working Class/Poor Genius), Leah Lakshmi Piepzna-Samarasinha writes:

“Sick and disabled folks have many superpowers: one of them is that we often have highly developed skills around care. Many of us have received shitty, condescending, charity-based care or abusive or coercive care—whether it’s from medical staff or our friends and families. We’re also offered unsolicited medical advice every day of our lives, mostly coming from a place of discomfort with disability and wanting to “fix” us.

All of this has made us very sophisticated at negotiating care, including our understanding that both offering and receiving it is a choice. The idea of consent in care is a radical notion stemming from disabled community wisdom. Ableism mandates that disabled people are supposed to gratefully accept any care offered to “fix” us. It’s mind blowing for many people to run into the common concept in many sick and disabled communities, that disabled people get to decide for ourselves the kind of care we want and need, and say no to the rest. This choicefulness has juicy implications for everyone, including the abled.”

I love her wording here. The juicy implications of choicefulness! Imagine the possibilities of this.

And yet, even as I revel in this juicy and nourishing framework, I remember my own deep and ongoing struggle with the concept of pain, illness, and disability as invitation, as superpower, as self. This radical reorganization of labour within relationships does not come easily, and one of the reasons it’s so challenging is because our concepts of fairness are so influenced by one to one exchanges.

Piepzna-Samarasinha addresses this fear later in the essay, reminding us that, “Disabled people often run into the idea that we can never offer care, just receive it. However, we often talk about the idea that we can still offer care from what our bodies can do. If my disabled body can’t lift yours onto the toilet, it doesn’t mean I can’t care for you—it means I contribute from what my particular body can do. Maybe instead of doing physical care, I can research a medical provider, buy groceries for you, or listen to you vent when one of your dates was ableist.”

We forget that there is still care, still reciprocity available within our relationships even when our ability to perform the tasks we used to, or the tasks we wish we could, has shifted.

Learning how to navigate this shift is challenging.

Searching for resources to share in this post, I was discouraged by the sheer volume of academic research performed by normatively abled “experts” on the outcomes for relationships that include a disabled partner. Once again, the centre scrutinizing the margins. It creates such a disempowering framework.

I was also dismayed by the fact that “should I date a disabled person” was one of the suggested related searches. Gross! GROSS!!!!

These are the narratives, and the social framework, within which we try to navigate our relationships as pain/illness/disability-enhanced individuals.

We need more robust, inclusive, intersectional, and hopeful resources. Not hopeful in the “look on the bright side” gaslighting-via-silver-lining sense. Hopeful in the sense of possibility-generating, hope that, in Sara Ahmed’s words, “animates a struggle.” Hope that reminds us that there are narratives possible outside of the ableist norm, and that we can write those love stories within our own lives.

The parts of ourselves that do not fit tidily into the ableist ideal show up in our relationships in many ways. In order to write those inclusive love stories of any kind – platonic, romantic, familial, or parental – we need to recognize and learn to navigate all of it. Financial, social, emotional, physical, mental – very aspect of ourselves that requires tending and care.

Chronic illness/pain/disability impacts our financial lives – we are often less able to work within normative capitalist models. The 8-5 grind doesn’t work if you can’t manage a desk job for 9 hours a day, and many other jobs are also out of reach. This adds pressure to our partners and social supports. Money is a huge source of shame and fear for many of us, so learning how to talk about requiring financial support, how to shift the balance of contribution in a household – overwhelming! Be gentle with yourselves in these conversations.

I find this particularly challenging. More than almost any other way in which my chronic issues impact my relationships, the financial instability that has been introduced as a result of my no longer being able to work a full-time job feels humiliating and shameful. I am working hard to carve out a living for myself, to build my business in sustainable and anti-ableist ways, to do what has to be done to pay my share of the bills. But my partners still take up more than what feels “fair” in the financial realm, and it’s hard. For me, engaging with writers, activists, and advocates who are challenging capitalism and neoliberalism has been helpful. Recognizing that there are other economic models available has opened up some space for me to still see myself as a contributing member of my partnerships and society.

Chronic illness/pain/disability also impacts our social lives – getting out to see friends can become more challenging. Our partners can end up taking on more social caring work for us, being the ones we talk to when we aren’t getting out (or when we don’t feel safe to talk about our struggle with others).

The aggressive individualism of our current anglo-european culture means that we are often isolated, and this can be so discouraging. Again, I struggle with this personally and I don’t have easy answers.

And searching for resources on parenting with chronic pain, illness, or disability is similarly challenging and disheartening. Parenting with any kind of divergence from the ideal is difficult. The weight of judgement, assumption, erasure, hostility, and isolation is so real. Although more supportive and inclusive blog posts, research papers, and articles are being written, the perception of a weirdly-abled parent is still one of lack, inability, and pity.

We often want to provide everything our children needs, without outside help. That’s the expected ideal. The nuclear family is still the celebrated norm, and the ideal of a normatively abled, neurotypical, stay-at-home, biological parent is still the target to meet. We may recognize that “it takes a village” but we resist the idea that part of what that village offers may be physically chasing after the toddler, lifting the baby, doing homework with the teen, helping with the rent. Just like we need to expand our conception of emotional labour and economies of care within relationships, we need that same expansiveness and redefinition within our parenting relationships and roles.

Which is easy to say, and incredibly hard to do.

At Disability and Representation, Rachel Cohen-Rottenberg writes, “What so many able-bodied feminists don’t get is how profound an experience disability is. I’m not just talking about a profound physical experience. I’m talking about a profound social and political experience. I venture out and I feel like I’m in a separate world, divided from “normal” people by a thin but unmistakeable membrane. In my very friendly and diverse city, I look out and see people of different races and ethnicities walking together on the sidewalk, or shopping, or having lunch. But when I see disabled people, they are usually walking or rolling alone. And if they’re not alone, they’re with a support person or a family member. I rarely see wheelchair users chatting it up with people who walk on two legs. I rarely see cognitively or intellectually disabled people integrated into social settings with nondisabled people. I’m painfully aware of how many people are fine with me as long as I can keep up with their able-bodied standards, and much less fine with me when I actually need something.

So many of you really have no idea of how rampant the discrimination is. You have no idea that disabled women are routinely denied fertility treatments and can besterilized without their consent. You have no idea that disabled people are at very high risk of losing custody of their children. You have no idea that women with disabilities experience a much higher rate of domestic violence than nondisabled women or that the assault rate for adults with developmental disabilities is 4 to 10 times higher than for people without developmental disabilities. You have no idea that over 25% of people with disabilities live in poverty.”

So that fear of embracing a new normal, subverting the neoliberal individualist norm, creating new economies of care and radically altering our relationships to be just rather than equal… this doesn’t happen in a vacuum. We aren’t just subverting norms and creating new relationship methods – we are doing so, as parents, under the scrutiny of an ableist and highly punitive culture. We are conscious of the fact that our subversion of norms, which may be possible within adult relationships, may make our parenting relationships more precarious, more tenuous.

Access to external help is readily available to the professional upper class – nannies are a completely acceptable form of external help, and parents are not judged for needing a nanny when that need is created by long working hours. Needing help in order to be more productive? Sure thing. (You’ll still face judgement, of course. Can any parent do it “right,” really? Nope.)

But needing help because of pain, illness, or disability?

Yikes.

That is much less socially sanctioned, and there are far fewer narratives available that leave space for that choice to be aligned with a “good parent” identity.

And yet, many of us do parent while in pain, while ill, while disabled. And we are good parents. Just like we have valuable superpowers of caring that can be brought into our adult relationships, we have the same superpowers of caring to bring into our parenting roles. What we do may look different than the pop culture ideal. How we do it, when we do it, who helps us with it – that might all look different. And that’s scary. But the value it brings to our kids is immeasurable.

One of the invitations that chronic illness, pain, and disability extends is that it pulls the curtain back on how harmful the neoliberal ideology of rugged individualism really is, and asks, “is there another way?”

I’m not great at saying “yes” to that invitation, but I’m getting better at recognizing it when it shows up. I don’t need to have all the answers, because I have a community around me that is brilliant and incredibly generous.

So, when I was struggling with this post, I asked my best friend and one of my partners to help me.

H.P. Longstocking has been dealing with the long-term effects of two significant concussions, and in a moment of discouragement at my own inability to write this post, I asked if she could help me get started. What she sent touched on so much of what I wanted to write about, so eloquently, and I’m ending this post with her incredibly valuable contribution. She is a parent, a scholar, and an integral part of the social net that keeps me going. I think there’s hope in how she has responded to this.

She writes:

While I am no stranger to depression or anxiety, I had never experienced a chronic debilitating illness and I found that my self-care habits and techniques were no longer usually helpful or even always possible. Last summer I had several concussions. Because I had sustained so many as a child, these two accidents completely changed my life. Most of the summer I was not safe to drive or even walk as my second concussion happened when I tried to walk out of my bedroom and due to the concussion symptoms, I cracked my head into a wall. I could not look at screens, read, handle light or loud noises, and was told to stop having sex. All of my self-care habits were taken away.

I have always been an active person. Running and cycling have been my times of meditation and recalibration. Dancing brings me joy. Physical activity has been an integral part of my self-care since I was a small child. To have days, weeks, and months where walking short distances is the most physical activity I can safely manage, and some days not even that, has had a detrimental impact on my body and my emotional well-being.

I used to love to read. I devoured books and articles. I had just started my Masters and was supposed to be immersing myself in the scientific literature. I could not do any of that. I still struggle. Reading was my escape, my lifeline, my lifeblood, and I hoped, my livelihood. Now it causes me pain.

I was not prepared for the constant, chronic pain. Previously, I had headaches so rarely, I did not recognize them the few times a year I would experience one. Now, I have a hard time recognizing it because I am never without one. I find that I have my face screwed up in pain after someone reacts to me as if I am scowling at them. My coping mechanisms for the pain are to hyperfocus on something so I am unaware of most of the world around me. Unfortunately, this is usually my phone which in the long term makes it worse, but also as it gets worse, I have less self-control and ability to stop myself.

All of this has impacted my relationships. Without the ability to drive, I am often limited in who I can see and where I can go. Even without that, I am easily tired in social settings and my words begin to slur in mental exhaustion. I cannot handle loud spaces for very long, or if I do, I pay for it with days of recovery. I often feel isolated, alone, and incapable of taking care of myself, let alone being the partner, parent, and student I aspire to be.

But, I have adapted. Instead of reading, I listen to audiobooks. Instead of digesting dense theory or the latest studies, I listen to light narratives and fiction that has a plot so predicable that I can fall asleep and not miss much. I go for short walks instead of long bike rides.

My relationships have also changed.

It is hard to feel like you are not carrying your weight, especially in this neoliberal culture where people are valued according to how much productive and profitable output they can do. It is hard to be a partner with someone when you are more dependent and roommate than lover. It is hard not be able to see people, leave the house, focus on what someone is saying, or do what they are doing. It is so isolating and would be so much more so with poverty added as well. It hurts to see your kids do an impression of you which is just sleeping.

My friendships have changed. I am slowly learning to ask for help. To say no. To cancel plans last minute because it is not safe that day for me to go out. I cancel plans so often now that I am scared to make them. Much of my socialization now is online and sporadic. There is a price to pay for too much screen time. I am spending more time with people I do not have to hide my pain from. I do not have the resources to put up with mind games and people who suck energy. I have a few friends that make safe spaces for me to come and just nap around them so I won’t feel alone. My life is rich, even though my world and abilities have shrunk.

Self-care looks entirely different to me now. Instead of the sun on my face and the pounding of my feet on running paths, I sip tea wearing sunglasses. Instead of pushing through discomfort, I am learning to listen to it so that I do not make things worse. Instead of losing myself in the written word, I find comfort in story, sound and other sensory delights. Some of the people I spend time with have changed, and the ways I spend time with people have also. I do not know which symptoms will resolve and which I will have for the rest of my life, but while I grieve for friendships and opportunities lost, I am also grateful for the capacity to change and adapt, and trust that relationships worth holding onto can withstand the changes as well.

Further reading on emotional labour:

Holidays and Loss

Holidays and Loss

Image description: A bare tree in silhouette against a dark blue and black sky. Image credit: Gerd Altmann (pixabay).

This post was first shared in Version 1 of the Holiday Self-Care Resource. This expanded version is a Patreon reward post for Samantha, who is one of my most enthusiastic supporters and a close friend.

Samantha lost her father, and asked me to write about “the intersection of the Holidays and Loss. The expectation to participate versus honouring grief.”

This topic is so deep, and so difficult, and so important.

We all experience grief and loss at some point in our lives, and we all navigate holiday expectations and experiences following the loss. Although we each feel the loss individually and uniquely, the fact that we will feel loss is universal.

It’s painful.

It’s terrifying.

Our culture is not particularly death-affirming. And by “not particularly,” I mean “not at all.” We prefer not to think about death, not to talk about death, not to know about death. I count myself among that majority, and am deeply uncomfortable with the idea of mortality – my own, and that of my loved ones.

When Samantha notes the conflict between participation in holiday traditions and honouring grief, she is highlighting a critical gap in how many of us navigate death and loss. Death is not welcome at the holiday table. Our grief – the full raw intensity of it – is not welcome. We remember our lost community members briefly, and with restraint. We do not wail. We do not sink to the floor in despair. It’s Christmas, for fox sake! We are often encouraged to “think positive,” to remember the good, to focus on the silver linings, and to have faith that time will heal even the deepest wounds. These dismissals of our full grief can be felt as dismissal, erasure, invalidation. They can trigger shame, fear, anger, and loneliness. Are we grieving wrong? Are we wrong to grieve?

This conflict between connection with the living and connection with the dead, and this distancing from connection with our own deeply grieving selves – it hurts. It contributes to the pressure and pain that often accompany the holiday seasons.

And, I suspect it is unnecessary.

If we were able to make our way towards more death-affirming, death-accepting, and emotionally whole holiday traditions, then it would be possible both to participate and to honour our grief. But since we are not there yet, we are left with the same problem that dogs all of self-care – the best solution is collective and not individualized, but the available solution is often a solo venture.

So, how do we honour our grief in the holiday seasons?

How do we navigate the escalating intensity of our grief at just the time when our friends become busier and less available, and our cultural scripts become more constricted?

This becomes even more complex for people who are experiencing grief’s cyclical nature – one year we are okay, the next, or two years later, or five, or ten, the tide comes back in. Grief is often given an expiry date in our culture, and if we cycle back into the depths of it during the holidays, after that expiry date has passed, it can be hard to find space or acceptance for our feelings.

“Time heals all wounds” is an aphorism that comes with a subtext. If time has passed and you are still wounded, what are you doing wrong? Are you picking at the scab? Are you obsessing? Have you failed to “let go”?

This idea of “letting go” is one of our central grief narratives, and it can be intensely hurtful. We often fear letting go because we fear losing the person from our lives entirely. We are supposed to move on. But we often fear moving on, because it feels like a betrayal. And that’s okay. “Letting go” is not the only way to navigate grief.

Other cultural narratives are equally painful. “A big grief is a big love” may be true in many cases, but it puts anyone who has lost someone into a tricky double bind. Grieve big enough to demonstrate your love, but also grieve quietly enough to keep people around you comfortable, and quickly enough to be over it within an acceptable timeframe. Big, but not too big. Visible, but not too visible. Loud, but not too loud. Mention it, but mention it at the right time, in the right way. And then don’t mention it too often after that.

And when it comes to mentioning it, “don’t speak ill of the dead.”

For those of us who are queer or trans or neurodivergent or fat or otherwise non-conforming, whose families may have rejected us or struggled to accept us, how do we speak about the people we’ve lost? People we may have loved deeply, but who may also have wounded us deeply? The fragmentation at the core of so many of our narratives about grief becomes visible here, too.

These narratives contain some truth.

It can be a valuable part of the healing process to “let go” – to honour the transition of our loved one from living to dead, to hold space for that shift, to acknowledge that change.

It can be true that big love leads to big grief, though I challenge the idea that the two are always exactly correlated.

It is true that time heals many wounds, when paired with other healing elements.

And I think that there is value in being intentional about what stories we bring forward about our dead, though I disagree that the rule should be to only share the good. People are light and shadow, high and low. We each live in the grey spaces, and I don’t see how it truly honours our dead to pretend they were perfect. We lose their humanity when we sanctify them in death, I think.

And there are other pressures, other narratives, other assumptions that cause that intersection of the holidays and grief to be so challenging.

How do we grieve our best friend when faced with “just a pet” narratives?

How do we grieve our queer lover who wasn’t out? Or if we aren’t out?

How do we grieve our trans community members when they are being misgendered, when our acknowledgement of their gender is not welcome in the grieving space?

How do we grieve losses in families we have divorced out of?

How do we grieve miscarriages, abortions, and other pregnancy and infant losses that are less socially acceptable? (There is an incredible, queer and gender-inclusive, community-built resource on this topic, available here.)

How do we grieve estranged family?

How do we grieve our abusers, when we still loved them? The idea that we can just cut them out is often good advice, and sometimes possible. But what happens to the grief of those of us who didn’t, or couldn’t, or didn’t want to? What happens to our grief when we havecut them out, and then they die? Are we allowed to grieve then? How? With whom?

How do we grieve a break-up, a divorce, or a loss of friendship?

All of these disenfranchised griefs – grief that is not socially acceptable and therefore hard to express, and hard to find support for – are so overwhelming and isolating. Always. But even more at the holidays.

What is the alternative to these pressures, disenfranchisements, and hurtful narratives that ramp up so intensely at the holidays?

One alternative is to retreat with your grief. If you know that your grief will not be welcomed in certain holiday activities, it is okay to skip them and to be with your grief and with whatever people can come into that with you.

There are costs to this. Especially if a grieving family is split in how to handle the holidays following the loss, or if some members of the family are in a quiet part of the grief cycle and others are in a storm, there can be resentment. If some family members want to come together as a family to find solace and joy, and others want to have quiet and solitude to reflect and process – that’s a recipe for conflict and for feelings of resentment and hurt on both sides.

There aren’t any easy answers.

Communication helps, but communication is hard when we’re grieving. Grief makes everything hard.

Self-awareness helps. Letting yourself see what is happening, holding space for your own grief, knowing that your irritability, your sensitivity, your lack of patience, your lack of appetite – they are all normal, and they are all part of the grieving process. But self-awareness is also hard. Knowing the depth of our grief can be overwhelming. Especiallyif we are past the socially sanctioned expiry date on deep grief.

Compassion helps, both for ourselves and for our communities. But, again, compassion is hard! Self-compassion requires allowing ourselves to be struggling, allowing ourselves to be low, to be sad, to be weak. At a time when we are already more conscious of our mortality than otherwise, more aware of the fragility of our own and everyone else’s lives, this is such a huge ask. And compassion for our communities is also incredibly difficult at these times, when someone else’s form of grief may feel like an affront or an invalidation.

For ourselves, honouring grief might mean journaling about our relationship with the lost person, making art, sitting quietly with our memories, speaking about the relationship, allowing ourselves to cry.

For complicated grief, we may need to speak about the good and the bad, and have a safe and welcoming space for those hard conversations, with someone who won’t shame us for speaking about the bad, for still loving the good, or for grieving.

Equally important, the person we trust with these stories will need to not reject or dismiss the good qualities just because of the bad. Coming into that space requires a willingness to be compassionate and non-judgmental. It’s one of the most loving things we can do for a grieving friend, to hold space for the complex whole of their story.

Grief Coaching and Resources

Grief can be overwhelming, and our culture does not provide many wholehearted narratives. Here are some available resources.

Tiffany Sostar (that’s me!) There are two services I offer that can be helpful with grieving. The first is the backbone of my business – self-care and narrative coaching. I can help you figure out how to take care of yourself through the process.

The second is a more specific thing – If we are dealing with long-term grief, or if we want to feel closer with our lost person again, narrative therapy offers a method called “re-membering conversations” – where we bring a member of our community close again through a guided discussion of the relationship, the cherished memories, and the mutual impact of the relationship on both lives. This can be a cathartic and empowering experience.

Rachel Ricketts of Loss and Found. Rachel is an intuitive grief coach in Vancouver, BC. She is a Black woman with a particular passion for working with people of colour whose experiences of grief are informed by generations of oppression, grief, and trauma. I found her through Black Girl in Om, where her post “On Staying Up: How To Take Inventory of Your Grief and Celebrate Through Your Struggles” really intrigued me. She has a 10-week online course coming up on Jan 21. She also offers one on one support for people who are grieving, or who are supporting someone who’s grieving.

Refuge in Grief. RIG has a wide range of articles and resources on the topic of grief, and it can be a little overwhelming to dive into, but if you have the energy, there’s a lot of good stuff there. This article on helping a friend who is grieving during the holidays is approachable and helpful.

What’s Your Grief. What’s Your Grief is another site with a wide range of information on various grief-related topics.

I also found this Brain Pickings review of Meghan O’Rourke’s The Long Goodbye really beautiful. I haven’t read the book yet, but I will someday. The quotes pulled here are poignant.

What other grief resources have you found helpful?

January Preview

I’ve spent the last couple days mapping out my immediate upcoming projects. It’s pretty exciting, and there are many things coming up that you can be part of!
Check these projects, collaborations, and events out, and get in touch with me if there’s anything that piques your interest.
  • I’m launching a book club for parents, stepparents, and caregivers of autistic kids. We’ll be reading books by autistic authors, and recentering the conversation about what autistic kids need away from neurotypical experts, to autistic experts. I feel like this is a critical counter to the standard approach, and it’s important to me because both of my stepkids are autistic. I want to do the best that I can for them, and that means listening to autistic adults. You can get involved by sending me a message and letting me know you want in. Unlike most of my work, this one will be in person. We’ll be meeting once a month-ish at my home, so space is limited. However, I’ll be writing up a detailed review of each of the books we read, and those reviews will be posted on my Patreon, and then on this blog.
  • I’m collaborating on the creation of a resource for extroverts, addressing self-care and mental health, since so much of the available self-care and mental health writing assumes introversion, or assumes that being outgoing and social is incompatible with depression or suicidality. You can get involved by sending me a message. Our first in-person round table discussion is coming up on Saturday, and there will be a second in-person round table discussion later on. You can participate online (in text or skype interviews), in person (in one-on-one interviews or round table discussions), or some combination of these. I am particularly interested in talking with folks whose experience of extroversion has been impacted by cultural norms that don’t leave space for extroversion. (For example, autistic folks are assumed to be inherently introverted, and so are many Asian folks, while Black and Indigenous women are interpreted as “angry” or irrational if they’re extroverted, and women in general often find it difficult to be accepted as extroverts without being shamed for being “gossipy,” “loud,” or other unacceptable things.)
  • I’m collaborating with my brilliant sibling, Domini Packer, to create a resource for survivors and supporters following sexual assault, to help build and sustain networks of support following a crisis. You can get involved by sending me a message. We’re meeting with people one on one to chat, and also talking with folks online. This is going to turn into a zine (or similar), with stories, resources, and action plans for survivors and supporters following sexual assault. We noticed a pretty big gap in the available resources, and a lot of “lean on your community” without a lot of insight into what that looks like, how to ask for what you need, how to keep boundaries between yourself and your supporters. And for supporters, a lot of “believe them, be there for them” without a lot of information about how to do self-care during the crisis so you don’t end up burning out (or worse, turning around and leaning back on the person who has just been through a trauma), how to maintain boundaries with the person you’re supporting, how to reach out for your own support in safe and respectful ways. We’re going to attempt to fill that gap a bit. I’m also interested in talking with professionals who would like to contribute. (This one is coming up quickly, so get in touch asap if you want to be involved.)
  • I’m working on a resource to help folks navigate those “Bad Gender Feels” days. This project is in the germination stage, but I am starting to meet with folks to talk about what would be helpful and what they’d like to see included in a resource like this. This resource will also include information for parents and other supporters of trans and gender non-conforming kids who want to help them get through those dysphoric days.
  • Possibilities Calgary events are running on the third Tuesday of each month at Loft 112 in Calgary’s East Village, and are always free to attend. Every month has a theme, and our in-person discussion becomes the framework for a shareable, downloadable, free resource booklet. You can participate at the conversations, or by sending your ideas or suggestions once the monthly topic is announced. (January is Winter Self-Care for Weary Queers.)
  • The Self-Care Salons are running every month on the first or second Sunday at Loft 112 in the East Village. The cost is $50, sliding scale is available. Every month includes an in-depth conversation and a resource book. 10% of the profit from the Self-Care Salon goes to the Awo Taan Healing Lodge. (In January, Vincci Tsui, RD will be facilitating a discussion about food, health, and bodies that is size-inclusive, anti-diet, fatphobia-challenging – Self-Care Salon: Bodies, Food, and Health.)
  • Bridges and Boundaries: Social Self-Care will be launching Jan 22. It’s a 6-week online course focusing on building tools for social self-care. The cost is $150, sliding scale is available, and it’s going to be awesome. You can sign up by sending me a message.
  • You can also get involved by supporting my Patreon. And at the $10/month level, I’ll write you a post on the self-care topic of your choice. My Patreon supporters are the reason I’m able to put so much time and effort into developing resources that are comprehensive, inclusive, and available for free.
  • And, lastly, my self-care and narrative coaching (for individuals and relationships) is on sale until the end of January. You can check out my services on my Facebook page (I’m in the process of updating this website to be up to date), or you can just send me an email! A single session ($150) is 10% off, a package of 3 ($400) is 15% off, and a package of 10 ($1200) is 20% off.

There are other projects coming up that aren’t collaborations or events, too. Blog posts and other plans for creating new work, mapping out my content focus for the year. 2017 focused on wholeness and integration, and 2018 will focus on hope. I’m in the process of figuring out what that means, and how to bring that focus into my various pieces of work.

I’m also working on pulling some of my work off of Facebook and making it accessible elsewhere. I’ll be shifting my Tender Year posts into a new blog (and cross-posting with Facebook), and once that’s up and running, I’ll share the link here. I’ll also be posting more of my self-care content onto my Tiffany Sostar blog so that people can read it without being on Facebook.

And, perhaps most exciting for me, two major projects are lurching up to speed:

  • the book I’ve been talking about and writing about and thinking about for ages is happening and I’ve started to pull the content together for it, so watch for updates on the 100 Love Letters book coming throughout this year, and,
  • I’m 83% certain I’ll be doing the Masters in Narrative Therapy and Community Work this year at the Dulwich Centre (I’ve been accepted into the program, and now I just need to sort out funding – yikes!)

And one major project is just starting to simmer more assertively:

  • I’m putting together my speaker event wish list, and starting to think about restarting the UnConference Series and bringing people in for events (Avery Alder is at the top of my wish list, and I’m hoping I’ll be able to bring her in for a weekend workshop on transformative gaming sometime this year).

2018 is going to be about continuing to do what I love, learning how to do it more sustainably and effectively, and working with my communities to develop strategies and resources for resilience and hope. It’s going to be good.

Self-Care and The Most Adult of Adulting

Self-Care and The Most Adult of Adulting

Image description: A screenshot of a text post. Text reads: In order to become the supreme adult, you must perform the seven wonders:
· Public speaking
· Not being afraid of teenagers
· Calling the doctor yourself
· Taxes
· Arguing without crying
· Having a normal sleep pattern
· Having an answer to the question ‘what do you want to do with your life?’

(This is a Patreon reward post for Dave. At the $10 per month support level, I’ll write you a yearly post on the topic of your choice, too! Patrons at any support level get access to many posts about a week early, and are able to offer comments and suggestions, and see my, sometimes meandering!, process in action.)

This text post floated across my newsfeed again, and I laughed, as I always do when I see it, because it feels so true. But I didn’t share it, because it also feels deeply ableist. And, when thinking about it, isn’t Supreme Adulting an exercise in ableism, with its demand that adulting involves navigating capitalism and passing as neurotypical and normatively abled? The infantilizing of any of us who are neurodivergent or disabled certainly lends some weight to that theory.

The reason I saved the post today, rather than laughing and scrolling past, is because of the last point – in order to become the supreme adult, you must have an answer to the question ‘what do you want to do with your life?’

Months and months ago now, Dave said that the topic of his Patreon reward post should be “self-care and figuring out what you’re going to do with your life.”

Great, I thought!

“Great!” I said.

A month or so later, I sent him an email and told him it was going really slowly. I was running into internal friction. It’s a big topic! What you’re going to do with your life? HUGE! It had felt like a quick and easy topic, as these reward posts often do, but then I scratched the surface and got stuck.

He said not to worry. I kept thinking about it.

A month or so after that, I sent him another email with a proposal – how about “self-care and job hunting”? But he wasn’t feelin’ it, so I came back to this.

And every week when I wrote out my To Do list, “Dave’s Patreon post” showed up.

And every week, it didn’t get written.

This friction… I couldn’t quite figure it out. Was it friction because I worry about what I will do with my life? Was it shame or anxiety over the fact that I’m trying to build a new career for the third time in my life? Was it worry about giving directives to other people, taking on a role of expertise when I truly believe that we are each the experts in our own experience? All of those, but also not quite any of those. There was something else there, and all I knew was that I was stuck. I have learned (painfully and only with great effort) to trust the stuckness. When I’m stuck, there’s something there. It’s worth honouring the friction, even when I find it frustrating.

And then this text post floated across my newsfeed and, and the stickiness resolved, and I thought yes! Now I can write this thing, at long last.

Because what this post highlighted for me was the ableism and the individualism and the capitalist expectations buried within the question. That’s what I had been sticking on.

Because the struggle is not figuring out how to answer ‘what do you want to do with your life?’

We can often answer that.

If we let ourselves, we can often close our eyes and imagine a life that sounds good – maybe a life full of family? Maybe making art? Maybe gardening? Maybe building community? Maybe making music? A life of long walks, or mornings spent writing, or caring for younglings or oldsters? A life spent researching the Great Questions? A life of learning? A life of teaching? There is so much that we might want to do, and many of us can, if we let ourselves, answer that question.

If we let ourselves.

Which we often don’t, not past childhood, because that’s not actually the question being asked.

The question is usually not ‘what do you want to do with your life?’

The question is ‘what do you want to do with your life that will pay your bills, position you as a productive member of society, and fit into the (unreasonable) expectations of the society around you?’

And the reason I couldn’t write a post about how to answer that second question is because I think it’s a garbage question. It is inherently harmful and violent.

‘What part of yourself will you cut off in order to fit into this shoe?’

So, instead of offering suggestions for how to answer that question-within-question, I will offer this –

Yes, the pain you feel when the question is asked is real, and valid. Even if you know what you want to do, even if you have a vocation and a career in mind, the pain can still float up because of the uncertainty of our current economic climate. We are supposed to have aspirations, but not unrealistic aspirations. We are supposed to reach for success, but not overreach. It is an impossible balancing act. So, yes, the pain you feel is real, and valid.

Yes, it is unfair that the adultier adults in your life keep asking it.

Yes, you’re right that there is often something wounded behind the eyes of the people who ask the question. It is an unfair question for all of us, and the process of answering is often a process of self-negation.

Yes, your anger is justified.

Yes, your fear is valid.

Yes, your uncertainty is legitimate!

Of course that question hurts!

You are being asked not only to disclose (and decide) how you will fit your life into capitalism but also how you will devote your entire life to capitalism.

As my good friend put it, you are being asked to assimilate, to become Borg. And that threat of assimilation is hidden in what seems like an innocuous question – what do you want to do with your life? What a lovely question, what an expansive question, what a perfectly innocent question… except not.

Our current economic climate means that the idea of vocation, of career, of calling – the idea of one job that provides a stable base from which to launch your life – only exists for the very privileged few. And you’re probably not one of them. And some part of you knows it. And it hurts.

So, what do you want to do with your life? Choose, and then be prepared to choose again, and to choose again, and to choose again, and to be pitied and rejected when you’re between choices, and to feel yourself segmented into selves who inhabit jobs but not careers, and not jobs that feed your heart but jobs that feed your body, to choose between those selves, to always be fragmented and unintegrated. What violence!

Our looming societal collapse means that many of us, Millenials and Xennials and later generations, are not planning much into the future. How can we? We are racking up student debt that we’ll never pay down. We are living with our parents and being slammed for it in article after article. We are eating too much avocado toast and we are failing at Supreme Adulting. And it is not our fault.

Truly, it is not our fault. The question is flawed. The system is hostile. There are rarely right answers because the answers that feel right don’t often answer the real question.

So, that’s not hugely helpful for those of us who need to answer the question.

(And, as I format this post to share publicly on my blog, I feel a flicker of anxiety about admitting that not only do I not have easy answers for anyone who comes to me for coaching help, I just straight up do not believe that the easy answers exist. What kind of coach am I, anyway?! The self-doubt is real, and it’s worth acknowledging. Here, and always, I lean on G. WIllow Wilson’s wisdom – “There is not always a way out, but there is always a way forward.” I am not the coach who will get you out of the struggle, I am the coach who will help you find ways forward through the struggle.)

The fact is, we do have to answer the question of how we will fit ourselves into capitalism, even though it’s a garbage question.

Even when we know the answer is not going to be right, because there are no longer any right answers, still we have to come up with it. We do have to find our way forward, because we have to eat, because we have to pay rent, because we have to make our way through this world even though the system is hostile, and it is often easier to move forward when that hostility is acknowledged and our struggle is honoured.

(And to support the idea of no right answers, look at burnout rates among doctors, lawyers, dentists, veterinarians, and other professional careers that were previously considered the adultiest of all. Who is more adult than a lawyer? Nobody! And so, then, why are so many young lawyers burning out? Maybe our ideas of what it means to be “adult” – where adult is code for “productive member of capitalist society” – are fundamentally flawed.)

Let’s detour for a moment.

For a moment, consider the surface question, the first question, the better question – ‘what do you want to do with your life?’

Consider answering it from your heart rather than from your fear. Imagine a future where that is possible.

Consider this section from Donna Haraway’s Staying with the Trouble:

“Vinciane Despret thinks-with other beings, human and not. That is a rare and precious vocation. Vocation: calling, calling with, called by, calling as if the world mattered, calling out, going too far, going visiting. Despret listened to a singing blackbird one morning – a living blackbird outside her particular window – and that way learned what importance sounds like. She thinks in attunement with those she thinks with – recursively, inventively, relentlessly – with joy and verve. She studies how beings render each other capable in actual encounters, and she theorizes – makes cogently available – that kind of theory and method. … Her kind of thinking enlarges, even invents, the competencies of all the players, including herself, such that the domain of ways of being and knowing dilates, expands, adds both ontological and epistemological possibilities, proposed and enacts what was not there before.”

Vocation: calling, calling with, called by, calling as if the world mattered, calling out, going too far, going visiting.

Imagine, just imagine, if we could answer that question with our vocation, with our calling, with our calling out and calling in, with our calling as if the world mattered. If we could go visiting into various ways of being and doing, and if that could be a beautiful part of the process rather than a painful destabilization.

Just thinking about it opens me up in the way Haraway describes.

I want that kind of thinking.

I want to answer the question with that expansiveness, that generosity, and that space. Rather than an ableist question which demands that the answerer fit into a mold that is no longer (and honestly has never been) compassionate or helpful, I want to answer an anti-oppressive question that expands and creates competencies and potential, that brings curiousity, playfulness, and companionship to the table.

And then let’s come back to the question under the question – not ‘what do you want to do with your life,’ but rather ‘what will you do to fit your life into the system?’

Here are some self-care ideas for navigating that process:

First, allow yourself to answer the surface question. Let yourself answer, even if you know you won’t be able to act on the answer. Do you want to spend your life in service? Do you want to spend your life baking pastries? Do you want to spend your life in gardens and on nature trails? Do you want to spend your life writing? Raising children? Raising goats? Raising the roof in party after party after party? Raising awareness? Raising each other up? Answer. Don’t worry if there’s no way you’ll pay the rent with that answer.

(And for the record, although we do have the persistent cultural myth of the self-made person who “trusts their heart and the money follows,” I think that it is mostly bullshit. Especially in the current economic and political climate. Especially for those of us who are marginalized or multiply marginalized. So, it may happen. You may answer that question, find a vocation, follow it, survive. I hope that you do! That’s what I’m hoping for myself, too! But if you don’t, that is not your fault. It is not because you weren’t positive enough, passionate enough, persistent enough. It is because the system is hostile.)

Second, allow yourself to dodge the question. When people who expect you to #adult ask how you’re going to do it, avoid/subvert/challenge the assumptions. What are you going to do with your life, they ask, as you enter your final year of your undergrad degree, fully cognizant of the lack of jobs in your field? “Well, I was thinking I would bake a pie this weekend!” You don’t owe them your answer.

Third, allow yourself to answer the question-within-the-question with whatever emotions come up for you. Bitterness? Yeah, fucking definitely. Anger? Yes. Fear? Yes. Curiousity? Yes! Excitement? Absolutely. Apathy? For sure. Whatever comes up for you, comes up for you. You’re allowed to feel whatever you feel.

And finally, know that you’re not alone in not being able to answer the question. It is an impossible and hostile question. It is cruel. It is unfair. If you don’t have an answer, that is okay.

Take a deep breath.

Stay hydrated.

Keep looking for ways to tether yourself to yourself despite all of the alienation and distance that capitalism enforces.

I believe in you.

You will do so much with your life, and not all of it will be Supreme Adulting, and all of it will be yours.

Self-care and Launching New Projects (when you don’t really wanna)

Self-care and Launching New Projects (when you don’t really wanna)

(Image description: In the lower left the cover of Avery Alder’s brilliant RPG Monsterhearts 2 is visible. In the upper right another RPG book is partially visible. There is a character creation sheet between the two books, and a pile of various sizes, shapes, colours, and types of dice. Photo credit to Scott Foster, who inspired this post.)

This is a Patreon reward post for Scott. At the $10/month support level, I’ll write a post on the topic of your choice for your birthday, too. My Patreon supporters allow me to continue this work, and I appreciate them so much. You can join that small (but growing!) community, if you want!

Scott requested a post on self-care and new projects. They asked me to focus on projects that you’re not excited about, or that you’re afraid of.

Scott is a consummate gamer – when we started dating, they told me that they needed to have one whole evening to do nothing other than gaming at least once every few days, because that’s how they recharge and decompress. I have learned a lot about the value of gaming from Scott! They have also DM’d multiple tabletop roleplaying games, including D&D, Apocalypse World, Monsterhearts, Mouse Guard, Goblin Quest, and more. When they game, they’re in their element. And they do a great job of making gaming spaces safe and accessible for the people they game with. (Someday I’ll interview them about that process for this blog.)

So, this post focuses on approaching new projects gamefully – not only because that’s a good idea in general, but also because of who I’m writing this post for.

For this post, I really appreciated Jane McGonigal’s work on gameful living, which I’ve been deep-diving into for the upcoming Gaming and Self-Care series that I’ll be launching on the Facebook page next month.

In the introduction to her book SuperBetter, Jane McGonigal writes:

You are stronger than you know.

You are surrounded by potential allies.

You are the hero of your own story.

She says, “This book is…about learning how to be gameful in the face of extreme stress and personal challenge. Being gameful means bringing the psychological strengths you naturally display when you play games – such as optimism, creativity, courage, and determination – to your real life. It means having curiosity and openness to play with different strategies to discover what works best. It means building up the resilience to tackle tougher and tougher challenges with greater and greater success.”

New projects are all about challenge. Whether it’s an exciting project, a terrifying project, a project you chose or a project you’ve been dropped into, it’s almost guaranteed to be a challenge of some sort. And gamefulness is all about stepping up to challenges.

So You’re Starting A New Project: A Brief Guide to Being The Boss of Your Project (and Practicing Sustainable and Gameful Self-Care While You’re At It)

Okay, so you have a new project about to launch. You want to make sure you get through the planning, launching, and in-process phases of the project without burning out, crashing into a wall of self-doubt, or losing track of your own needs in the process.

Start with some assessment 

Take a minute, take a breath.

Close your eyes and picture that project on your inner horizon. Think about what the project will look like, feel like, and how much of your life will be wrapped up in the project. Imagine yourself beginning the project, working through the project, and completing the project. Picture yourself right in the thick of it, and picture yourself surveying the final result.

How do you feel? (You can check multiple.)

a) I feel amazing! This project is gonna be so good!

b) I feel hopeful. This project has a lot of potential!

c) I feel anxious. This project is gonna be a lot of work.

d) I feel terrified. This project is gonna be a disaster.

e) I feel something else.

Whatever you feel is okay.

Projects that make you catch your breath in excitement and anticipation are awesome. But not every project is one that we want, or that we would have chosen. Projects that you find yourself thrown into unexpectedly, projects you would never have chosen for yourself, and projects that terrify you can also be approached with self-awareness, compassion, and intentional self-care and you can get through them.

You might even end up gaining valuable skills, insight, and experience in the process.

Knowing how you feel about a project, and being honest with yourself about that, can help you plan for the project and for the self-care you’ll need to focus on in order to get through it. In this moment of assessment, try to let go of your expectations for yourself, and other people’s expectations for you. You may be embarking on a project that you ‘should’ be really excited about, and you might actually be terrified. You might be starting a project that you ‘should’ be terrified about, but you know you’re going to rock it. You know yourself better than anyone else, and you know how you feel. Trust that knowledge. You are the protagonist of this story. You are the narrator. This is your story to tell.

And it’s also okay if you don’t really know how you feel, or if your feelings change over the course of the project!

Once you’ve given some thought to how you’re feeling about the project, it’s time to…

Identify your available resources

Think about resources in a broad and inclusive way.

This isn’t just the money, time, and space that you’ll need for the project. It’s also the social resources – that friend who is always available to tell you that you’ve got this who adds to your resource list, or the family member whose skepticism is always lurking at every family gathering who is a drain on your resources. It’s the internal resources – your sense of resilience, hopefulness, and self-efficacy (your belief in your ability to take action and to have your actions positively influence the outcome).

Sometimes it’s also domestic resources – help with laundry and the dishes, or the ability to order in when the project gets heavy, or the knowledge that you’re on your own to carry your own weight or the weight of the family, and needing to plan accordingly.

It can help to make a list of all the resources you have available, and to let that list be expansive and even silly.

Do you have an inner Elf Commander who can marshal your internal troops for a big productivity push? List that as a resource!

Do you have a family member or friend who will be your cheerleader? List that!

Are you creative, curious, compassionate, or committed? List them all!

Let yourself sit with this for a while, because often new resources will float up to the top of your mind the longer you let yourself look at yourself and your life through that lens. Keep the list open for at least a few days, and just keep adding to it as you think of things to add.

It can also help to make a list of the resources you might need. Are you going to need money, time, or energy that you don’t currently have? Be honest with yourself about that.

Finally, it can help to make a list of the things that will drain your available resources. This list is important because it can help you decide where to set boundaries and how to protect yourself as you move through the project.

If you end up adding a lot of the people in your life to that list of things that will drain your resources, chances are, you feel bad about it. Take a deep breath. It’s going to be okay. You are not a bad person for recognizing the way that some relationships and some social interactions drain you. And that drain does not mean that you’ll cut those people out of your life or stop being a support to them. It just means that you’re recognizing your own needs.

Assessing our resources, and being honest about what we have, what we need, and what drains us is always an exercise in vulnerability. It’s tough! And it’s also really valuable.

Once you’ve assessed your feelings and your resources, it’s time to get your hands onto that project!

Find The Challenge 

Jane McGonigal writes, “A challenge is anything that provokes our desire to test our strengths and abilities and that gives us the opportunity to improve them. Crucially, a challenge must be accepted. No one can force you to tackle it. You have to choose to rise to the occasion.”

Regardless of how you feel about your project, you can choose to accept the challenge and to meet the project on your own terms. That’s the first step in turning the project from a threat into a challenge. Any project can be a challenge that you choose to tackle, even if (especially if) it’s a project that you don’t want to start, are afraid of, or don’t have a choice about. Gamefulness will help you avoid the hopelessness and the feeling of powerlessness that can accompany a project that we don’t want and don’t have a choice about.

What you’re doing when you find the challenge is switching from a threat mindset to a challenge mindset, and the reason that’s valuable is because it shifts the narrative and opens up new ways of engaging with the project. Threat mindsets focus on the risks, the potential losses, and the potential harms. It’s important to recognize those things, but when you’re about to tackle a project (or you’ve been dropped headfirst into a project), a threat mindset can get in your way.

(And, at this point, I want to make a super important point. Many of us are habitually in a threat mindset because we have consistently faced loss, risk, and danger. It makes sense to view everything as a threat when everything is scary! Shifting your mindset is not about blaming yourself for seeing everything as a threat, and it also isn’t about gaslighting or victim-blaming yourself. If you struggle with this, that is okay. It takes practice! And it works best when we start with shifting our mindset in areas that are low-threat, rather than trying to shift something that feels like it’s life-or-death.)

In contrast to a threat mindset, a challenge mindset focuses on the opportunity for growth, and brings realistic optimism to the table.

From SuperBetter, “In a threat mindset, your fight-or-flight instinct kicks in, which activates your sympathetic nervous system. If your sympathetic nervous system is engaged continuously for hours, days, weeks, or longer, your immune system can become compromised, and you may experience more illness. With a challenge mindset, however, your nervous system finds a better balance between the sympathetic (fight-or-flight) and the parasympathetic (calm-and-connect) responses. This balance helps you avoid nervous exhaustion and burnout.”

McGonigal also says, and this is really critical, “a challenge mindset does not mean living in denial of potential negative outcomes. It simply means paying more attention, and devoting more effort, to the possibility of positive outcomes or personal growth.”

So, how do you do it?

One way is to frame your project as something you’re moving towards, rather than away from. Find a potential positive outcome, and use this project as a way to get to it.

These potential positive outcomes might be increased resilience, increased independence, increased creativity, increased health. However, these potential positive outcomes are not always apparent or available. When that’s the case, another way to find the challenge is to identify (or create) “the unnecessary obstacle.”

From SuperBetter, “The key is to identify an obstacle that you feel capable of tackling within the larger obstacle, an obstacle that other people might not choose to tackle.

Use your imagination to answer this question: What would be the worst possible, least helpful reaction that you – or anyone else in your shoes – could have to [this project]? You don’t have to be completely realistic here. Let your mind go to extremes for a moment.

Now: What is the opposite of that worst reaction?

Whatever the opposite of your “worst possible, least helpful reaction” is, consider adopting that as your unnecessary obstacle. Challenge yourself to do something that requires more strength and determination than what someone else might do in your shoes.

Why it works: When you imagine the worst possible reaction you could have to the adversity, you highlight your agency in the situation. You do have options. And as long as you’re not doing that worst possible, least helpful thing, you can challenge yourself to do something better. It may not feel like total agency and choice, but it involves some agency and choice – and that’s enough to activate a challenge mindset.”

Once you’ve found the challenge and decided to tackle it, it’s time to…

Break Your Project Down Into Steps

Set yourself small, achievable goals along the way to your big end goal. Think of ways to reward yourself along the way, and consider how you can find the challenge in each of the smaller steps of the project.

When you feel overwhelmed by the enormity of your project, take a breath (again! Gosh, so much breathing in this process!) and find a smaller goal to accomplish within the larger goal. You have choices about how this project gets done!

And finally…

Design Your Self-Care Plan

Lean on all of the work you’ve done leading up to this.

Take a look at your resource list, especially the parts of it that are vulnerable – the places where there’s lack, or where there are significant drains on your resources. Think of self-care tools or activities that can help recharge you in those areas.

Remember that community care is a big part of self-care. Build social self-care into your plan! Ask a friend to be your cheerleader, or find a professional cheerleader in the form of a coach or counsellor.

Write a list of self-care tools that you know work for you most of the time. Put the list somewhere accessible, so that when you get tired or discouraged, you don’t have to think too hard before you can implement some self-care.

Turn self-care into a game, by setting yourself self-care goals and giving yourself points or rewards along the way.

Make a list of “power ups” – drinking a glass of water, texting a friend, walking around the block, whatever works for you! – and try to power up at least once a day.

And now…

Fill in the blanks!

What’s missing from this post?

What kind of self-care do you find helpful when you’re starting a new project?

What other advice would be helpful here?

Self-Care and Quitting Part Two

This is the second part of a Patreon reward post series for Dylan. At the $10/month support level, I’ll write you a post on the topic of your choice for your birthday, too! Consider heading over to my Patreon and signing up if you want to support this work!

You can also read Part One – Narratives of Quitting.

This series of posts attempts to address the topic Dylan posed. They said, “I’m so tired and stretched thin across multiple projects so I apologize if this is not helpful. It’s kind of hilarious that this is about self-care and I’m not really doing awesome on that front atm. I was thinking about self-care as it relates to quitting because I’ve made a number of difficult changes over the past couple of years that required working through these ideas. I gave up on many hobbies as a kid because I didn’t want to face the horrible anxiety that came with pursuing hobbies: fear of public failure or embarrassment, fear and awkwardness of interacting with new people… I started to think of myself negatively as a quitter and that has nagged at me as an adult such that I have a difficult time quitting or changing directions once I set myself onto a path. But quitting can be such a vital part of self-care because sometimes we do need to change directions or leave to protect ourselves.”

This second part of the series looks at the factors that influence when/whether/how/what we might quit (or not quit).

Factors That Influence Quitting

There are so many factors that can influence whether or not someone decides to (or is forced to) quit something, or, equally complex and common, factors that influence whether someone decides not to (or is unable to) quit something. I narrowed these factors down to a core set, with the understanding that this list is incomplete and that these factors blend together into a nearly infinite range of potential influences.

Trauma Histories

I don’t think it’s possible to talk about the factors that influence quitting without addressing the way that trauma impacts, long-term, our response to threat situations (and to situations that look like they might be threatening, whether or not they actually are threatening). It’s too easy to approach the topic of quitting and self-care from a rationalist perspective, distanced from personal histories of trauma, and when we talk about quitting only in terms of the “rational” or “reasonable” response to influences or situations, we end up contributing to the stigma and shame that already weighs heavy on trauma survivors.

When we quit, how we quit, why we quit, whether we quit – our histories inform these actions in a major way. (And each of our histories influences this – family histories, success and failure histories, and trauma histories. But this section is about trauma histories.)

These trauma histories (which include any Adverse Childhood Experiences or ACEs, such as abandonment, abuse, childhood poverty, or watching a caretaker struggle with addiction, abuse, or financial/emotional/mental instability or illness) echo through the rest of our lives, and although I sincerely believe that we are both the protagonists and the narrators of our own stories, I also recognize that our stories happen in contexts that we do not, and cannot, control.

So, how do these histories inform how/when/why/whether we quit?

I mean… how do they not? But for the sake of this post, we’ll look at four common responses to threat, how they can be influenced by trauma histories, and how they can influence a decision to quit.

Fight, flight, freeze, or fawn are four common responses to threat.

When you’re making a decision about whether/when/how to quit, if you’re responding to a (real or perceived, internal or external) threat, and if you have a trauma history (as so many of us do), then your ability to access each of these responses will be impacted. In lots of ways.

Fight – When we feel threatened, one response is to fight.

Making decisions about quitting outside of a trauma history, the story of fighting might be one of the protagonist recognizing an injustice or other problem, assessing their available skills and resources or determining that the situation is untenable and has to be challenged, and fighting it. These stories are the stories of people who didn’t “just” quit, and they are often among the most highly praised stories.

However, the story of a trauma-infused fight response might look more like the protagonist “lashing out” and “making the situation worse” – these stories are often far less acceptable, and when the person fighting is marginalized – a woman, femme, disabled, fat, poor, neurodivergent, racialized, addicted, or otherwise marginalized person (whether they’re fighting from a place of trauma or not) – the fight response is often used to blame them for any harm that they experience.

Trauma-informed fight responses can also be hard to control, and the flood of adrenaline can make it difficult to explain why we’re doing what we’re doing. It is hard to fit trauma-informed quitting decisions into an acceptable Narrative of Quitting, and this is particularly true when the response is a fight.

Flight – Another response to threat is to run away.

Outside of a trauma response, flight stories are often easily understood and accepted, because flight is non-confrontational and clearly acts to end a threatening situation. These stories can even sometimes be retroactively rescued into a Triumphant Quitter narrative, especially if the protagonist is marginalized. (Marginalized folks are expected to flee and punished for fighting against a threat, and vice versa when the person is not marginalized. This means that someone with privilege – a white, male, abled, cisgender, straight, wealthy, educated, or otherwise privileged person – will often feel a significant amount of shame for fleeing rather than fighting. Fleeing is often perceived as a sign of weakness, and groups that are already considered weak can flee without challenging the dominant narrative of who they are, but they can’t fight. And people who are perceived as strong can fight, but they can’t flee without challenging that dominant narrative of strength.)

When flight is a trauma-informed response, and is a panicked cut-and-run that seems, to an outside eye, disproportionate to the situation, there is a lot of shame attached to the flight response (even though it is often a very reasonable response to threat!).

Trauma histories that push us towards flight can make it difficult to stay in situations even when staying might be a better choice.

Freeze – Another response to threat is to freeze. For trauma survivors, this might look like dissociating, disconnecting, or mentally checking out. In a moment of freezing, we are unable to quit and unable to move forward. Being stuck in a freeze response can end up making the choice for us by default, either because we keep moving forward on the energy of our inertia, or because we’re forced to quit when we’ve stopped taking productive actions.

Freezing fits tidily into the Weak-Willed Quitter narrative, and into cultural narratives that lean hard on victim-blaming to explain away the long-term and pervasive impacts of our violently racist, sexist, classist, ableist and otherwise oppressive culture. According to bootstrapping ideology, doing something is always preferable to doing nothing, and freezing is, in many ways, the least validated response and the hardest to rescue into an acceptable narrative.

Fawn – A final possible response to the threat is to fawn, or try to appease the threatening person. This is often the safest space for someone who is under threat to stay, but it can feel corrosive to be submitting to a threat and appeasing rather than escaping harm. When we have used this coping strategy to keep ourselves safe, it can be challenging to change the pattern and we can feel a huge amount of shame whenever we slip back into submission-for-survival. This coping strategy also gets slammed in self-care and psychology settings, framed as codependence, anxious attachment, and other problems that frame this as an unreasonable and dysfunctional strategy. Although it’s true that this can become a maladaptive strategy, especially once we’re in safe relationships, the blaming doesn’t help. If this is how you cope – if you submit to other people’s needs, act as a “people pleaser” and make your choices about whether or not to quit based on what other people with power want, it’s okay. Like every trauma-informed decision, it can be hard to explain and hard to understand, but it is also a valid survival strategy. And if you want to learn how to relate in other ways, that can happen without blaming and shaming yourself for what you needed when you needed it.

Fear

We have a lot of cultural narratives around fear, and they’re everything from Frank Herbert’s famous “fear is the mindkiller” to Gavin de Becker’s “the gift of fear.” Everything we want, according to the platitude, “is on the other side of fear” and we are admonished to “choose love, not fear.”

And fear is a huge influence when it comes to our decisions about when/why/whether to quit.

We might be afraid of success (or failure), and quit to avoid getting the dreaded answer to the question “do I have what it takes?”

We might be afraid of what it will take to keep going, and quit.

We might be afraid of being seen as a quitter, and not quit.

We might be afraid of disappointing ourselves, our partners, our friends, our professors, our communities, our parents, and not allow ourselves to quit.

We might be afraid of burning out, and quit.

Some fears tell us we’re in danger, and listening to those fears, and quitting before we get hurt, is wise. Allowing ourselves to identify, understand, and act on those fears is an incredibly difficult and valuable self-preservation skill.

Some fears tell us that we’re running low on resources and we need to quit before we run out entirely – the fear of failure, for example, can seem like a fear that should always be “overcome” or pushed through, but there are times when the cost of failure is too high, and listening to the fear is the wisest choice we can make.

Fear can also be an indicator that it’s time to keep pushing – there are times when we feel fear and it’s the fear that accompanies a challenge, rather than a threat. This fear says “this is scary but keep going! We’re on the right path!”

How do you tell the difference?

How do you tell the difference if you deal with anxiety?! (One definition of the difference between fear and anxiety is that fear is a response to a situation you are currently experiencing, and anxiety is a response to a situation you are anticipating. Anxiety is about the possible-but-theoretical future, and fear is about the present and immediate future. This is obviously not a perfect definition, because wouldn’t that mean we feel anxiety, rather than fear, about failure or success? I would say that if the feeling is stopping you from starting a project, it’s anxiety – reacting to a theoretical. If it’s impacting whether you continue or quit a project, it’s fear – reacting to an ongoing situation. I also think that it doesn’t really matter what words we use, as long as we know what we mean, and these hairs might not always need to be split. Another definition, which I personally find very helpful, is that fear is situational and passes when the situation changes, and anxiety is pervasive and lingers even after the situation changes.)

Y’all… I do not have any easy answers for this one.

I know that I feel fear and anxiety on a nearly daily basis, and panic less often but still regularly, and that my fear has become an excellent and reliable (if irritating and painful) guide. The fear that tells me to keep going feels different in my body – it’s not the hollowed out fear related to threat that tells me to stop, go home, turn back. It’s a crackling electric fear related to challenge, and it has the power to generate change and growth.

I only know the difference sometimes, and often only retrospectively, and I only know it after years of practice (and years of failure – pushing into the wrong fear and staying in damaging relationships, for example, because I thought the fear was wrong, or giving up at the first flutter of fear without giving myself time to learn which flavor it was).

Fear of failure, and the equally stifling fear of success, are two that dog me constantly. These are the fears that influence my decision to quit working on a writing project before I submit it, or to create marketing plans and not act on them, or to look into Masters programs and not apply. These fears are so real.

Dylan’s original question included references to “fear of public failure or embarrassment, fear and awkwardness of interacting with new people” and those fears are also so real, and can push so many of us out of hobbies, jobs, communities, and even relationships that we might sincerely enjoy and want to engage with. Sometimes it is true that what we want is on the other side of fear, but when we’re looking at fear as an influence in our decisions to quit, we need to be compassionate with ourselves. We are not fearful for no reason, and we are not fearful because we’re broken, weak, or foolish. Our fears come from somewhere, and we can’t just set them up as enemies to be overcome – often we need to sit down with that voice of fear, pour a cup of tea, and really listen.

What are we afraid of?

Can we address that fear compassionately and intentionally?

Once we’ve listened and understood our fears, we can make better decisions about whether to quit.

Shame

Oh, shame.

There is so much shame associated with being a quitter. You didn’t have enough guts. You weren’t smart enough. You weren’t strong enough. You weren’t tough enough. You just weren’t enough. If you had been, you could have stuck it out.

Even when we quit for the best reasons, and even when quitting is the right choice for us (as it often is – none of us can continue in every venture we begin indefinitely, there isn’t enough time and energy for that! And we grow, we change, we quit so that we can start something new) still, shame is always waiting to pounce.

And fear of that shame often stops us from quitting when we need to quit.

Shame is a silencer, distancer, suppressor – not only does it keep us tied to things we want to quit, and distant from things we want to embrace, but it also keeps us quiet about the experience.

Access to Resources

Access to resources is, in some ways, the most challenging and frustrating influence over decisions to quit. When we have to quit because we don’t have enough money to continue, or we don’t have enough energy to continue, or we don’t have enough support to continue – it sucks.

It sucks a lot. And it happens a lot. It happens to a lot of people for a lot of different reasons.

For folks who are disabled or chronically ill, sometimes we lack energy and that can fuel a lot of shame, but often we also lack finances because of un- or under-employment, and we lack support because of pervasive ableism.

For poor folks, particularly people who are dealing with generational poverty (which disproportionately impacts Black and Indigenous communities), there is often not only a lack of money, but also a lack of time and energy because poverty often means working multiple jobs, or working long hours for low pay. Poverty is also a significant social determinant of health, which means that folks living in poverty are also often dealing with health issues that sap time and energy and money. And poverty, particularly childhood poverty, can result in long-term trauma. Despite all the bootstrapping mythology in our cultural narratives, poverty forces so many people to quit so many things that they love and excel at, and it’s not because they are weak-willed or lack determination and stick-to-itiveness.

For trans, queer, racialized, or otherwise marginalized folks, that same intersection of frequent un- or under-employment, plus lack of social supports and a lot of stigma and pervasive oppression (especially in the form of microaggressions in work and play spaces) results in quitting things that they might otherwise enjoy and excel at.

On the other hand, gaining access to resources – through scholarships, living wages, more equitable distribution of domestic and emotional labour, supportive social spaces, and thriving communities – can enable people to not quit, or to quit in ways that feel right for them.

Gaining access to social supports and employment opportunities might allow someone to quit a job that isn’t right for them but that they’re staying in for the financial security. Gaining access to scholarships, housing opportunities, or food security may allow people to continue in post-secondary educations that otherwise would be out of reach.

We can collectively make a difference when it comes to this – we can vote for politicians who support living wages, daycare programs, and other social supports. We can put our money directly into the hands of people who need it, through crowdfunding and platforms like Patreon. We can advocate for accessibility and inclusivity in our spaces – particularly if we have privilege and our voices are more easily heard by people in power.

Access to resources also intersects with harm reduction, since a lack of resources can make it nearly impossible for folks to quit habits, addictions, or subsistence work even if they want to, and even if they would be happier and more fulfilled if they were able to. But, again, our bootstrapping narratives conveniently ignore the way that lack of access to social and material resources places barriers in front of people.

It’s easy to feel hopeless when it comes to access to resources. And I fully reject an individualist narrative that says this issue can be solved at the level of the individual – in order to make a real difference when it comes to access to resources, we need to fundamentally alter the social structures that uphold inequality. But just because it will take policy changes, doesn’t mean we are powerless.

We can push on this one, so that more people can keep doing what they love, and more people can quit doing what hurts them.

Hope

We hope things will get better.

We hope that they’ll get better if we quit, and hope influences us to quit. To seek something new.

We hope that they’ll get better if we stay, and hope influences us to not quit. To try and improve the situation from within it.

When we quit from a place of hope, often it feels liberating. Doing anything from a place of hope feels better than doing the same thing from a place of hopelessness or fear. (Now, if only hope weren’t so intimately tied up with access to resources, trauma histories, and social inequality…)

Self-Efficacy

Self-efficacy is our belief in our own ability to successfully meet our goals or challenges and to generate a positive outcome as a result of our actions.

We can build self-efficacy through mastery experiences (having the personal experience of attempting something and succeeding at it), vicarious experiences (witnessing someone like us attempt something and succeed at it – this is why representation is so critical!), verbal persuasion (encouragement and support from influential people in our lives), and imaginal experiences (visualizing yourself attempting something and succeeding at it – there is interesting new research into increasing self-efficacy using VR and witnessing a personalized avatar succeed at a task).

Physical, emotional, and psychological states also impact self-efficacy.

If you’re interested in building your own self-efficacy, you might be interested in the gamification series of posts that I’ll be running weekly starting in October.

Self-efficacy impacts whether/when/how/why we quit because believing that our actions have the ability to result in a positive outcome is a huge factor in whether we feel empowered to keep going, or to quit when it’s right for us. Feeling helpless and ineffective often means we are more likely to quit out of despair and discouragement, and also more likely to not quit for the same reasons.

Social Pressure

Want to be a writer?

Artist?

Musician?

Other creative?

Want to start your own business?

Change the world?

First of all, good luck. I think you’re amazing, and I count myself as one of you. Idealism and stubborn hope and the desire to make positive change in the world is beautiful.

And also, how are you going to pay your rent?

When are you going to get a real job?

What qualifications do you have?

Who gave you permission?

Who gives you permission?

The social pressure to get a “real job” is huge, and it intersects with issues of fear, access to resources, shame, and trauma histories. But outside of those intersections, the social element, and the social narratives around what types of work are valid is so huge.

Social pressure can keep us stuck when we want to quit – can keep us in marriages, in jobs, in degrees, and in communities that no longer serve us. And social pressure can force us out when we want to stay, from all those same places.

We are not supposed to “waste” our talent, and so if we’ve ever done something well, we should keep doing it.

And we are supposed to grow up and get a real job, and so if we dream of alternative jobs we meet a significant amount of skepticism (internal and external).

“Don’t quit your day job” is excellent advice, and horrible advice.

“Chasing our dreams” is also idealized and vilified, and it can be great advice when someone tells you to keep going, and it can be terrible advice when they tell you to keep going.

Social pressure and social support are also often linked. When we’ve received social support, we often feel indebted to our communities and their desires or expectations or fears can put a lot of pressure on us.

And, while it is true that this is your story and you are both the protagonist and the narrator of your story, it is also true that we live within families (chosen and given), communities, and societies that influence and are influenced by our choices.

Part Three of this series – The Things We Quit and Self-Care for Quitters – will be going up on my Patreon later this week, and will be available publicly a week after that.