coping strategies – Page 28 – thelifeididntchoose

Holidays and Grief: Having the Hard Conversations

You don’t have to bury a child to know that changing long-standing family traditions around holidays is a hard, hard thing.

Just ask a parent trying to work out Thanksgiving and Christmas for the first time after an adult child marries. Suddenly the way things have “always been” are no longer the way things are.

Holidays typically involve so many more people and family members than everyday get-togethers and each person brings expectations, emotions and personal history to the table.

So, that is why I decided to run this series of posts NOW. Because one of the things I have learned over the years is that giving people time to adjust to change is a good thing.

Read the rest here: Grief, Holidays and Hard Conversations

Holidays and Grief: Thanksgiving Plan

Thanksgiving is hard on my heart.

My birthday is usually close to, and sometimes on, Thanksgiving. So we often celebrate them together. What makes that especially painful for me since Dominic ran ahead to heaven is that the last birthday before he left was a surprise party at his apartment.

It was wonderful and loud and fun and filled with laughter and love.

So all those good but achingly hard memories are wrapped up with the turkey and dressing.

Thanksgiving has also been our family’s favorite holiday for opening our home to people. No gift-giving expectations and abundant food made adding another chair to the table easy and fun. Internationals, singles, widowers, and other families often joined us cramming the house as full as our stomachs.

So now when the gathering is intimate and one chair left unfilled, it echoes loudly to my heart that things are oh, so different!

The first year after Dominic ran ahead, we went out of town. Our eldest son had married that summer and we visited him and his wife in West Virginia. A power outage that lasted through Thanksgiving Day evening was a welcome, if slightly annoying, diversion from the heaviness of the first real holiday without Dominic. Traveling used up some of what would have been long, empty days. So, for us, it was the best thing to do that year.

The second year we kind of muddled through with a facsimile of years past. it was a struggle and not at all comfortable for my heart. I don’t really know what I was thinking or not thinking that year-the second year found me more anxious, less able to deal with my sadness and overwhelmed by unexpected grief waves that swept me under before I knew it.

The third year some very special friends invited us to join them for Thanksgiving. They fixed all the food and we crowded together in their daughter’s apartment, packed in but jolly and very well loved. Getting there involved an unpleasant and emotional discussion with extended family. But the day was redeemed and it was exactly what I needed last year.

This year-well-I’m not entirely sure just yet.

There are a number of factors keeping us from making definitive plans. My mother is still unwell and not able to travel. One son will most likely be absent. Some friends may need a place to land and a table around which to gather.

So my plan is to have a plan by early next week.

I’ve done a few things so far: purchased pretty paper plates, baked some goodies and put them in the freezer, got my Thanksgiving cards out (remember-I’m sending them instead of Christmas cards this year!), washed the big windows in the kitchen and living room, and begun putting out feelers to the lonely and abandoned in our circle to see if they are interested in coming for a meal.

The meal is the easy part. Because in the end, as long as it ends with pie and chocolate, who really cares what you eat beforehand? 🙂

The hard part is the conversations.

The way I have to remind even those closest to me that this year will be just. as. hard. as every other year since Dominic left us. The way I have to breathe deep and swallow words so I don’t burst out crying at the mention of who’s coming and who’s not-because Dominic will never come again. The way I have to be very, very careful to balance all the emotional needs of family members and try to respect various requests for what’s important to their hearts.

I remind myself that I am not the focus of every event or holiday. I am not the only one carrying emotional or physical burdens that require accommodation. I am not given a pass to act ugly or pitch a fit or crawl in a hole and hide just because I buried a child.

So I try to think ahead, ask ahead, make my needs known ahead and then I participate as fully as I can-with a smile and an open heart to the ones that still gather.

I refuse to turn every holiday into a battle and every meal into uncomfortable silence where people are afraid to say anything for fear of hurting my feelings.

I honor Dominic by honoring those I have left.

My heart may be broken, but it is also blessed.

I won’t let one overshadow the other.

Holidays and Grief: You Need a Plan

When faced with the upcoming holidays and already rapid heartbeat and fading strength, the last thing a bereaved parent wants to hear is , “Make a plan”.

But the truth is, if you don’t it will be so. much. worse.

No one can tell YOU what the plan should be. Each family is unique. Each year brings different challenges-declining health, moves, children or grandchildren born and a dozen other variables that must be accounted for THIS year versus years past.

This will be our fourth set of holidays without Dominic and the one thing that has been, and continues to be, important is communication. I need to communicate early enough and plainly enough to extended family what I and my immediate family can bear for this year. If I don’t, there will be misunderstandings and hurt feelings all around.

This year will be different than last year.

That’s something surprising to me this side of child loss, nothing seems “fixed”. No new tradition can take the place of the traditions we embraced before Dominic ran ahead to heaven. So every year I find myself feeling my way in the dark.

Another important note: Even though my loss is great I am not the only one whose heart should be honored this time of year. I may not be able to participate in everything others want to do, but I can decline gracefully and encourage them to celebrate well without fear I’m upset about it.

If this is your very first holiday season after loss, I highly recommend keeping things low-key, whatever that looks like for you.

Some families find that keeping tradition is helpful. Some find it unbearably painful. Some want to run away from familiar places and others want to wrap their hearts in shared memories.

Over the next few days I will be reposting past articles about how to survive the holidays after loss. I hope they cast a little light on this hard topic. Take what helps and leave the rest.

It’s your call.

Your life.

Your heart.

No one else gets to judge how you choose to do (or not do) the holidays.

Grounding Exercise for Anxiety

Grief has a traveling companion: Anxiety. And it is relentless.

Before Dominic ran ahead to heaven I had no idea that along with sorrow, missing and heartache, I would have to battle a creeping sense of dread that could turn an ordinary day into a nightmare.

I’ve learned to plan ahead and minimize triggers I can identify, but sometimes I find myself suddenly overwhelmed with no easy means of escape.

That’s when I apply this technique.

It is amazingly effective and can be done anytime, anywhere without another soul even knowing I’m doing it.

I begin by taking five deep breaths-often I will place my hand on my diaphragm to remind me to breathe deeply.

Then I find:

five things I can see;
four things I can touch (I don’t have to touch them but if I can, it helps-even my own fingertips or my shirt or purse);
three things I can hear;
two things I can smell;
one thing I can taste.

I use my fingers to silently count down the list.

While it doesn’t always erase my anxious feelings, it always tames them.

Taking charge and taking action (even silent, mental action) helps give my heart the space it needs to regroup and reassess the actual “danger” my body is responding to.

Try it. It’s easy. It’s free. And it works.

Repost: Of Leaking Buckets and Grief

I first wrote about this a few months back when I was pondering the FACT that no matter how wonderful the moment, how beautiful the gift, how marvelous the fellowship of family or friends, I am simply unable to feel the same overflowing abundant joy I once experienced.

Since then, I’ve been thinking about the great heroes of Scripture and studying their stories in detail.

I may be wrong, but I haven’t found one whose life did not contain pain.

Read the rest here: Of Leaking Buckets and Grief

Why Self Talk Matters

What you tell yourself matters.

What you rehearse becomes what you believe.

What you believe becomes what you do.

When Dominic first ran ahead to Heaven, I was determined to hold onto truth with both hands. I would not allow my mind to wander the winding path of “Why?“ or “What if?” or “Where now?”

I was able to keep that up until the funeral.

Then the bottom fell out.

All the thoughts I had kept at bay crashed through my defenses like an invading army. My mind was consumed by questions, doubts, horrible imagery and awful anxiety.

Slowly, slowly I recaptured the conquered territory.

I hung scribbled Bible verses and encouraging quotes all around the house. I refused to read or listen to news stories recounting accidents. I began the day with remembering Dom was gone, but also remembering I was still here and that my three living children, husband and parents needed me.

When my heart screamed, “Give up! Give in! It’s not worth it!”

My head answered, “No. I will endure. I will continue. I will be the one to carry Dominic’s light into the world.”

If I speak doom, gloom and despair to myself then I will live darkness, defeat and disillusionment.

If I speak courage, calm and compassion to my heart then I will live with hope and reach for happiness.

Self-talk matters more than we know.

How I frame my experience-both my son’s death and my ongoing interaction with the living-determines if I will waste the days that remain or will work to make them count.

I have no control over the past, but I have a little over the future.

I can’t change what happened, but I can change my attitude.

Spoon Theory Applied to Bereavement

I thought I would follow up yesterday’s post with another one to help folks recognize when they NEED to rest.

I don’t know about you but I have a hard time figuring that out sometimes.

One approach that has helped me is something called “Spoon Theory”.

Spoon Theory was first described (as far as I know) by Christine Miserandino of butyoudontlooksick.com.

The original article pertains to chronic illness. But when I stumbled across it a couple years ago it really clicked with me.

The basic idea is that everyone starts with a finite number of “spoons” representing the energy, attention and stamina that can be accessed for any given day. When you do something, you remove a spoon (or two or three) based on the effort required. When you have used up all your spoons, you are operating at a deficit.

Like a budget, you can only do that so long before you are in big trouble.

The only change I would make is to say that in the first months and years, most bereaved parents have far fewer than 12 spoons.

Grief uses at least half of them by itself.

But it’s helpful for me to recognize that I do not have an infinite supply of energy and stamina regardless of what I think has to be done or how many more hours there are in a day. I’ve written about that in this earlier post: Emotional Bankruptcy: I Can’t Spend the Same Energy Twice

And I think it’s a great graphic to show to family and friends so they can understand why we simply CAN’T do everything we used to do.

Nope, Not Crazy. It’s Just Grief Brain.

Oh, my goodness!!!

If grief brain is my constant state of mind, adding stress upon stress (like your mama being life-flighted to the hospital!) and it gets even worse.

These last weeks I’ve had to ask for grace repeatedly as I fumbled for words, fumbled for keys and made stupid mistake after stupid mistake.

But I’m not crazy, just can’t access my brain like I used to.

So for those who are feeling the same way, here’s a reposting of a blog that sheds some light on how our brains change because of grief.

I’m looking right at her.

I know her. In fact, I’ve known her for years. But please don’t ask me her name.

I have no idea.

Read the rest here: Grief Brain: It’s a Real Thing!

NOBODY Does it Alone

Even if you think you are the Lone Ranger-riding the hills and vanquishing enemies all by yourself, you aren’t. Heck, HE wasn’t alone either (thus my confusion over his name).

Every single one of us has people in the background making life as we know it possible.

And when life as we know it takes a sudden left turn, all those “invisible” people become oh, so important.

It happened when Dominic ran ahead to heaven. The eleven days between the knock on the door and his funeral were filled with friends, family and even strangers who came by, brought meals, cleaned my house, made phone calls, and did all the things I just. couldn’t. do.

These last weeks have been the hardest season since Dom left us. When I got the phone call Mama was being life-flighted my heart dropped to the floor. Having been there once before, I was not at all ready to revisit the awful pain of loss.

So I gathered what I needed, made a few phone calls of my own and my children and I raced down to be with her and my father.

Thankfully, the ending to THIS story, though hard, isn’t tragic.

After the first eleven days in hospital and only a few at home before a second hospital admission, Mama is back at home getting stronger.

Things are different. Changes are required.

But she is smiling and beautiful. Still with us.

Hallelujah!

But in order for me to stay with my folks for 27 of the past 31 days I have had to call on and depend on the help of others.

For me to leave MY responsibilities at home, someone else had to pick them up. Horses and goats and dogs and chickens don’t feed themselves. The church deposit has to be made each week.

My husband has graciously accepted that our communication is limited and sporadic. What used to be long phone calls every day turned into short bursts and quick texts that let him know I was OK and still breathing.

My youngest son, Julian, laid aside his own project of remodeling his first home to pick up all the things I normally do around the farm-no complaints and no questions asked. He is patient with me when my tired brain can’t think of words while trying to give him yet another chore that needs done.

My daughter, Fiona, finishing a tough last semester in RN school, as well as working and putting in required clinical hours, has called to check on me and her grandmother, offered excellent medical tips and helped me ask for the things we need for Mama. She shoots me funny memes and encouraging texts that provide laughs to boost my immune system and bolster my courage.

My eldest son, James Michael, has squeezed in a weekend visit to my parents’ house in between helping his AF base recover from Hurricane Irma and a hundred other responsibilities as the Public Health Officer for a large command. He drove the tractor and helped bale hay. He brought flowers for Mama and BBQ ribs and sweet tea for me.

My friends at church have graciously given me space and taken up slack so that I didn’t have to worry about my duties as treasurer. No pressure and no tacky comments-only love and understanding from folks who KNOW how important family is.

My very special friend, Laura, sent me back from my brief three day stint at home a couple weeks ago with helpful herbal tinctures to brace my body for stress and hard work. And she always listens without trying to fix me.

Dominic’s example as a strong advocate gave me the backbone to stand and insist that Mama get the care she needed when in hospital and at home. I could hear him say, “Don’t let them get by with that!” to my often trembling heart.

And many, many of my parents’ friends and our extended family have phoned, sent notes and stopped by to encourage my heart and theirs.

People keep saying, “You are doing a good thing for your parents”.

I appreciate that. But I want them to know that I am not doing it alone. It goes back in a long chain to those who choose to take up the slack I leave behind when I drive out my lane.

I would not be free to help if others didn’t choose to help ME be free.

So I want to give a loud and public shout out to each one that has done this hard and necessary work in the shadows.

You are amazing.

I love you.

Zero Points for Pretending: You Can’t Hide Your Heart

Oh, sometimes I think I’m clever enough to do it.

I edit my words, costume my body and fix my face so I can act the part. But truth is, I never manage to fool anyone who looks closer than my plastic smile.

I can’t hide my heart.

And I don’t know why I try-I don’t get points for pretending.

There’s no prize at the end of this long road for the one who makes it with fewest tears.

No one offers me any token for the months or years or decades I make it without breaking down or cracking up.

But I damage my own soul by shoving the feelings deep. I clog my arteries by swallowing every angry word. Sorrow turns to despair which turns to hopelessness if I never let it out.

And like it or not, it leaks out somewhere.

So I’m learning to speak my truth, to name my feelings and express them in healthy ways:

I journal.
I share in safe spaces like bereavement groups and my church small group.
I exercise-which helps to burn off “steam” or just that awful sense of discomfort when darker feelings overwhelm my heart.
I build rest into my day along with silence so my mind and heart get a break from constant self-restraint and editing needed during conversation.
I read helpful articles and books.
I write this blog.
And when I need to, I talk to someone who is making my journey more difficult and try to work it out.

All of this takes energy and effort when I have the least of either to spare. But the alternative is too grim to consider.

I don’t want to walk the rest of my years carrying more heartache than that of child loss-which is heavier than I could ever have imagined.

I choose to shed the extra pounds of emotional baggage I can leave by the roadside.

I won’t hide my heart.

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