Self Awareness

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How to Create Habits That Last

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This time of year is often framed as a transformative one: a time to move towards your best self, to create new habits, and rid yourself of the old ones. There is a lot of pressure to self-improve around this time but rest assured, if that’s not something you want or need right now, there’s no obligation. If, however, you think you do want to try to use the new year as an opportunity for change, let’s talk about how to go about it in a healthy, sustainable way.

Get SMART

  • SMART is an acronym pertaining to setting realistic goals that stands for Specific, Measurable, Achievable, Relevant, and Time-Bound. Specific goals should answer the “w” questions: what, when, where, which, and why. The “why” is arguably one of the most important parts of the equation because it’s the fuel and motivation that will keep you invested in your goal. Measurable means establishing a metric by which to measure your progress. Achievable means the goal is realistic. Relevant goals align with your current lifestyle and your values. Time-bound goals follow a timeline instead of being indefinite.

Try habit swapping

  • Habit swapping is pretty much what it sounds like: swapping an undesirable habit “A” with a more desirable habit “B.” This involves first identifying your current habits and routines. For example, if you want to cut down on drinking alcohol after work, maybe try using that same time in your routine to experiment with new mocktail recipes instead.

Try habit pairing

  • Habit pairing uses an incentive to entice you to partake in the behavior you want to increase. For instance, if you want to meditate more and you already make yourself coffee every morning, try using the time you wait for the coffee to brew to do a quick meditation. By pairing a desired habit with an existing, and more pleasurable, habit, you have increased incentive to stick to it.

Use opposite to emotion action

  • Dialectical behavioral therapy outlines a skill called “opposite to emotion action.” This means you act in a way that goes against your emotional impulse. For example, you might be irritated and overwhelmed and therefore tempted to skip out on doing your yoga for the day. If you can push past that initial resistance and get yourself to start doing the yoga, you might be pleasantly surprised to find it improves your mood. Of course there are always exceptions to this and if you truly do not feel capable of something due to your emotional state, you should respect your own boundaries. It takes practice to figure out where to draw that line.

Creating a new habit takes patience and frequent repetition before it gets more automatic. Stressors can come up and it is important to give yourself the grace to be imperfect and instead of using those moments to beat yourself up, try to frame it as a learning opportunity.Continuing to put time into self care is also helpful in building sustainable, healthy habits. Finally, remember that anything worth doing is worth doing halfway because something is far better than nothing.  

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Consent Violations and How to Handle Them 

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Content warning: This article will discuss consent violation and sexual assault. No graphic descriptions will be included, but it may nonetheless be upsetting or triggering to some readers. There are resources available at the end of the article for finding sexual assault survivor support. 

April is Sexual Assault Awareness Month so we’ll be covering different types of consent violations and how to handle them. Consent can be a tricky, nebulous topic and ultimately, there will be no “one size fits all” guide to handling consent violations because each circumstance is different. That being said, there are certainly general guidelines that are widely applicable, which is what this article will cover. 

Consent is a mutual agreement between involved parties to engage in a specified activity; for the purposes of this article, consent refers to sexual consent, but consent is relevant in all aspects of interpersonal interactions. Consent must be freely given, reversible, informed, enthusiastic, and specific. A coerced “yes” does not count as consent and consent for one activity does not imply consent for other activities. Furthermore, consent is only valid when the involved parties are on the same page about what they are consenting to. There are endless ways to ascertain consent and while it may feel awkward at first, dealing with a little bit of awkwardness is far preferable to violating someone’s boundaries.

If you are unsure of how to go about establishing boundaries and consent, please refer to these resources:

Consent violations can result from a variety of circumstances. Some people are unable to give consent, like minors, people with advanced intellectual disabilities, and non-sober people. In other instances, someone can give consent in theory but if consent is not attained in the ways discussed above, it cannot qualify as consent. A prime example of this is stealthing which refers to non-consensual condom removal. Regardless of whether or not the sex acts being performed were consensual, if that consent was given with the understanding that a condom would be used, failure to adhere to that invalidates the consent. When the terms of the consent have been changed without everyone involved being informed, it cannot qualify as consent.

It’s difficult to advise a response to consent violation because every situation is unique. For consent violations that occur within a romantic relationship, you may want to repair it. If it’s accessible to you, it’s a great first step to seek professional help from a relationally trained psychotherapist.

If this is inaccessible, here are some general tips:  

  • First and foremost, take care of yourself physically and emotionally. Do you need to be alone, do you need company, do you need to talk things through? Gauge your immediate needs and address them to whatever extent is accessible to you. 

    • Though independent internal processing is absolutely beneficial, there is a fine line between that and isolating oneself which can stifle the healing process. If you’re uncomfortable speaking to someone you know, consider calling a sexual assault crisis hotline (additional hotlines listed below). 

  • If you are unfamiliar with your own boundaries and comfort levels with various sexual activities, do that work first so you will be able to give your partner(s) guidance to avoid something similar in the future. Should you struggle with this process, Embrace Sexual Wellness has another article about communication and boundaries here. 

  • Scarleteen has an excellent worksheet for navigating your own trauma response which may be useful through this process as well. 

  • It’s nearly impossible to have a relationship without hurting each other at some point. The important part is how you move forward in a way that feels safe and comfortable for everyone involved. 

  • It’s valid if you feel like you cannot repair the relationship after a consent violation. Though it’s easier said than done, prioritizing your needs, even if that means breaking things off, is the only way to ensure your healing process does not become stunted. 

While there are varying definitions of consent violations, the most important consideration is how you feel. Healthy, consensual sex should never leave any participants feeling uncomfortable or violated. If you are a survivor of a consent violation, resources like the Rape, Abuse, and Incest National Network (RAINN) and Planned Parenthood have thorough guides on how to proceed. If you have been accused of sexual assault, Teen Vogue has a guide for responding appropriately.

Additional Hotlines 

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How to Determine and Communicate Boundaries in Relationships

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Setting boundaries is one of the trickier parts of any relationship, romantic or otherwise. Societal conditioning has taught non-men in particular that setting boundaries or denying someone’s request is a faux pas. Communicating boundaries allows for healthy relationships though and it is integral to the health of oneself and one’s relationships to be able to do so. 

Communication is a cornerstone of all healthy relationships. Being open and honest about one's feelings helps to prevent building resentment, allows us to work through conflict, and have our needs met. Like any other skill, communication is a muscle that needs to be exercised and will get easier over time as you practice it over and over again. One of the biggest obstacles to setting boundaries can be the instinct to please people, prompting a concern that setting boundaries will offend someone. You cannot be responsible for other people’s emotions so while you should absolutely aim to communicate effectively and kindly, after that their reaction is out of your hands. It’s natural that when you set a new boundary, the other person may feel upset which is understandable because people can’t really control how they feel. What they can, and should control, is their ensuing behavior. Their actions will be telling of their respect for your boundaries; if they push back, refuse to accept it, or do not align their behavior in accordance with the boundary, that is a red flag. Truly supportive people who are invested in your wellbeing will be grateful for the guidance and respect your needs. 

With the “why” established, it’s time to talk about the “what.” The initial step is to get in touch with your own needs to figure out what your boundaries should be. Generally speaking, the types of boundaries are physical, time, conversational, content, emotional, material, and sexual.

Here are examples of each:

  • Physical: Asking not to be hugged

  • Time: Setting time ranges where you will or will not be available to be contacted

  • Conversational: Not engaging in conversation about politics with people you are unfamiliar with

  • Content: Not consuming content regarding triggering topics i.e. mental illness

  • Emotional: Telling a friend who needs emotional support that you do not have the emotional space to support them at the moment

  • Material: Not allowing your phone to be accessed without your express permission

  • Sexual: Using protection whenever you have sex 

The exact boundaries that you may set do not have to match the ones above, rather the examples are meant to give you an idea of what boundaries might look like. The “right” boundaries to set are the ones that make you feel healthy, safe, respected, and comfortable.

Here are some guiding questions to help you figure out what boundaries you may want to set:

  • How do you want to be touched and by whom? How do you want your family to physically interact with you, if at all? What about friends? Coworkers?

  • How can you structure your time so you can attend to your responsibilities and also fulfill your own needs? How much alone time do you need, if any? How much time do you want to invest in sectors of your life like work, friendships, romance, etc.? 

  • Are there any topics that make you feel uncomfortable to discuss and what are they? How does that comfort vary based on who you are with? Do you need to set different conversational boundaries for different relationships? Do you have any triggering topics you may want to set boundaries around?

  • Do your social media feeds make you feel good? If not, what could be eliminated or added to change that? How do you consume news, and do you find that your consumption of it is more effective than it is draining? What role does media consumption play in your life? Is there any way it could be improved? How does consuming the media in your life at present make you feel?

  • What activities/interactions boost your emotional energy? What drains it? Do you know how to tell when you cannot take on any more emotional weight?

  • Which possessions would you prefer to keep private? Who is allowed to access those possessions, if anyone other than yourself? Are there certain times you would allow access to those possessions? What does that look like? 

  • What makes you feel safe or unsafe during sex? What conditions will make you the most comfortable and at ease? 

Once you figure out your “what” when it comes to boundaries, the “how” is the final step before expressing the boundaries. It can be scary to express boundaries but remember, it is a gift to the person you are interacting with when you set clear boundaries. If they make you feel like you are a burden, you may want to reconsider the relationship.

Some effective communication tips include…

  • Validate the other person's point of view. Empathy goes a long way.

  • Apologize less, only apologize when it's truly warranted. You don't need to apologize for bringing up an issue with someone, for example, because you have done nothing wrong by setting a boundary, even if they don’t like it. 

  • Avoid making assumptions about the other person's motives or thoughts. Definitely don't accuse someone based on those assumptions.

  • Be respectful. Disagreeing with someone or being hurt by them are not justifications for yelling, insulting, or attacking.

  • Speak from the "I" perspective

    • Ex: Instead of "you don't pay attention to my needs," try "I feel upset that my needs aren't being met. Can we talk about how to work on that together?"

  • If what you have to say is unpleasant, don't sugarcoat. Be upfront and honest without trying to be "nice;" it's a crutch and it helps no one. You are responsible for your feelings and for expressing them appropriately but you are not responsible for the other person’s feelings. 

  • LISTEN! This seems obvious but so often, we listen to respond as opposed to listening to understand. Without understanding the other person, your communication will fall flat.

Hopefully all of this information will set you up for success while setting boundaries in your relationships. If you still find yourself needing more help, there are more resources out there to assist you. Positive Psychology has a great guide to creating boundaries including some worksheets to help encourage self-reflection around it. Mind Body Green offers elaboration on the types of boundaries and examples of each. Finally, Love is Respect is both a great general resource for healthy relationship tips and they also have a specific guide to setting boundaries. 

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