Dr. John Townsend

Dr. John Townsend and his team offer executive coaching, corporate consulting, and leadership training in a variety or programs. Join us today!

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3 Ways to Keep Anxiety From Taking Control of Your Life

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Everyone feels anxious every now and again. Anxiety is just a fact of life and a perfectly normal emotion. Unfortunately, though, certain life events can lead us to feel a little more than just normal anxiety. These events might include your children getting married and starting families, the death of a loved one, job loss or transition.

All of these life events can cause an overwhelming sense of dread, which is not a healthy way to go through life.

What Does Anxiety Feel Like?

Anxiety, as an emotion, can stem from anything that is stressful or disconcerting. These days, some people experience this emotion simply by watching the news for a few minutes!

So, what happens when you experience anxiety physically?

  • First, you enter a heightened state of consciousness. You’re more alert.
  • Second, you feel some kind of fear about the future or the situation. There’s a dread, like something bad is coming.
  • Third, you have a fear and must be ready for action. That’s where the body gets involved. Your heart beats faster and you’re breathing faster because you’re preparing to get out of danger. Think of it like the “fight or flight” methodology.

Before I talk about the right way to approach feelings of anxiety, I want to first tell you about a few wrong ways approaches to anxiety.

Don’t ignore your anxiety! Despite what you may think,  “I gotta just push through” mentality is not healthy. It’s a really bad idea to ignore your anxiety because the emotion is trying to tell you something. Ignoring anxiety can potentially lead to bad decisions, poor choices, and even health problems.

Similarly, stop shaming yourself about anxiety. Don’t make yourself feel bad for experiencing this very normal emotion. Don’t shame yourself and say, “I shouldn’t be feeling like this, I’m being a wimp, I’m being a kid.” No more shaming! Your anxiety is a valid emotion!

3 Healthy Ways to Overcome Anxiety

So far, we’ve agreed to stop ignoring and shaming our anxiety. Now, let me share some healthy ways to deal with anxiety.

  1. Be in a relationship. This can be any relationship with someone who knows you deal with anxiety. Find three or four friends who you can reach out to and say, “From time to time, I deal with anxiety and I need to know I can call you and just say, ‘Can we talk, can you kind of get me off the ledge?'” This must be a relationship where you can comfortably express your feelings. Part of this relationship will require them to give you advice or guidance like, “Why don’t you go jog or go pray?” or something like that. Whatever they suggest should help get your emotions out of the cycle of anxiety by suggesting other activities.
  2. Give yourself a pep talk. I am a huge advocate of taking a moment and reciting the Serenity Prayer to yourself. Say to yourself, “God help me to know the difference between the things I can change, and can’t change, and wisdom to know the difference.” This may seem like a small thing, but it can help change your mindset and start moving forward out of your anxious emotion.
  3. See a therapist. If your anxiety reaches a point where it becomes unmanageable, including impacting your work or home life, it’s time to seek professional help. They can help you sort through what’s going on and what’s driving your anxiety. You can also consider seeing a psychiatrist for medication.

Hard times and anxiety come and go. When you start to feel those anxious emotions, it’s very important to take steps to overcome anxiety before it gets the best of you and disrupts your life in a way that can’t be fixed. I believe you have the faith, hope, and love to overcome anxiety and any other challenge you’re facing.

 

6 Healthy Ways to Handle Critical People

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You’ve probably heard the old saying, “everyone is a critic.” This is our way of saying we all have opinions on one subject or another. In general, most people can have disagreements without escalation. When this happens, everyone comes into the disagreement with a healthy approach, and most leave the conversation better for having a good, healthy interaction.

But, sometimes we have to disagree with difficult people. You have probably had to deal with a difficult person in your life. Whether in-person on their computer or mobile device, difficult people are out there. (They are everywhere, actually!)

Whether we like it or not, we’ll have to deal with them with the same grace and truth we apply to all realms of our lives.

Change Your Perspective

Now, I’m going to give you some insight into how to work with critical people for a healthier outcome.

The core issue of a critical person is that when they face a problem, they negate the good. That’s no good. That’s not the healthy way to deal with problems!

Everybody has some level of critical analysis when it comes to problem-solving. That’s perfectly fine. You have to say, “Well, I screwed up there, or we have a cultural problem here, or we have an organization problem here, or whatever.”

It’s not that they see bad things per se. Instead, they negate the good. Even though life’s tough, it should be more positive than negative. Pretty simple right? So, critical people tend to be way out of balance.

We must ask ourselves where this comes from. You have to understand where critical people come from just to see they’re not making this up.

So how does one become a critical person? Let’s look at that next. Where does the problem start?

  • Family of origin: Sometimes, they have a family of origin issues where they were raised around a lot of criticism and that became the norm.
  • Environment: Some people are just around negative people all their lives and assume that’s just a normal way to communicate.
  • The Receiving End: Sometimes a person is the recipient of a lot of criticism.
  • Disappointment: A lot of times, at a deep level, critical people have been disappointed so much that it’s a way to avoid taking a risk and saying this is what I want.

Get Control Over It

You’ve probably got a critical person in your life; we all have that one person (or possibly more) who can’t seem to see the good in any situation. Here are a few simple truths that hopefully help you gain some control over the situation.

  1. Forget about pleasing them: I’m sorry to say it, but you can’t please them! They’re unpleasable because they’re critical! They move the goalpost so that the goal is unattainable. Don’t try to please them, you will just be spinning your wheels.
  2. Don’t get involved in power struggles: Do not escalate the disagreement to show them that you’re “more alpha.” Male alpha or female alpha, don’t show them that you’re an alpha because they can escalate till the cows come home. No good. Waste of time.

I’ve covered what not to do above. Now, let’s get into a few healthy ways to handle critical people.

6 Healthy Ways to Handle Critical People

  • Hear them: Just say, “Help me understand.” The road to solving problems comes when people feel heard.
  • Understand they didn’t come in a vacuum: This disagreement did not occur in a vacuum, they got to this critical point from somewhere, so it gives you a sense of patience and empathy for them.
  • Let them know how you feel: That awareness will help the lights come on. They will often go, “Well, tell me when I do that again.”
  • Ask them what they want: Ask them to say what they desire. Make them be specific! Because remember, they’re probably dealing with defending against disappointment and so they are more identified by what they do not want than what they do want.
  • Affirm the baby steps: It’s hard for a critical person to be balanced and look at the good because the good never meant anything good for them. So when they finally say, “Well, I just want to tell the team good job. That’s all I got to say.” That’s when, you know, pop the cork, have a big party, thank you. We need to know that and don’t let them say, “But you need to do these other things.” No, that’s not okay. Affirm the baby steps, it’s hard work for them. Write down a couple of vulnerabilities, it’ll really give you power and control over that.
  • Request more positives: Let them know that they can keep the negatives and that they need to add to the positives. You are trying to redo the way their brain works.  Then, you can really repair the relationship and make them happier and a better place to work with and be a friend to them.

It will be difficult, especially at first, but I promise you that this kind of stuff works. Just like you, critical people have goals, desires, and wants. You can be an advocate for the person and share warmth for a healthy outcome.

When working with a critical person, you might need help with the conversation. TownsendNOW can give you the Christian-based guidance you’re seeking.

 

 

Digital Boundaries

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Tech offers many wonderful options through the web, smartphones, tablets, and so forth. That being said, it can be very easy to “sucked in” to the digital world and lose sight of priorities in the real world. It can also make it hard to set aside time to take care of yourself and others.

What Are Digital Boundaries?

Simply put, digital boundaries are property lines designed to optimize the positives and minimize the negatives of the digital world.  

When you have reasonable property lines, the digital world becomes your servant and not your master. It’s often the other way around for many of us these days.

That’s not good for us.

Why Are Digital Boundaries Important?

Let me explain why digital boundaries are so important. First, there are times we MUST have freedom from access, meaning access to yourself, people who want your time and attention or to hang out.

The digital age has changed everything. It’s no longer just getting up, going to work, coming home, and spending time with family. Now, anybody can get to you anywhere on the planet, at any time of day, 24/7, sun up, sun down, moon up, moon down.

Have you ever had an instance where you get home from work and you get an email or text and think, “Oh, that’ll take me a second?”

It’s bad for our brains.

It’s bad for our relationships.

In fact, it’s bad for life.

Starting Setting Digital Boundaries

The time to set some digital boundaries is NOW! To start, we need to set reasonable digital boundaries when we get home from work. Yes, it’s time to turn off your devices and being present! For example, I like to go ‘no digital’ for an hour after I get home from work to spend quality time with my wife and kids.

Setting digital boundaries is an important idea is because we need great relationships in real life to keep us energized. I mean, isn’t life really about relationships and the things we do?

Great relationships thrive with face-to-face interaction. The more face time you have with the people that are important to you (like someone you’re dating, your spouse, your kids, grandkids, or your great friends) the better the relationship will be.

Making time to connect with these people in real life, instead of digitally, will help foster strong relationships. Emphasize how important seeing them face-to-face is to you, and I’m confident you’ll be happy with how these relationships grow.

What my wife and I do sometimes is have a “non-pixelated night.” This means there’s no TV, you can’t get to us over the phone, and there’s no texting or email. I know you think this might be impossible to do. Admittedly, it’s been hard, but really cool. Try limiting your digital exposure over time instead of all at once to get started.

Worried about your own digital boundaries? Join TownsendNOW to get help setting realistic digital boundaries with the people in your life!

 

Difficult Conversations

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Great conversations can lead to equally great personal development. But, as we know in life, we sometimes have to contend with those not-so-great conversations.

You will, more often than not, find yourself facing a difficult conversation or confrontation.

A successful confrontation will always involve balancing grace and truth. Grace is you being an advocate for the other person, while truth is whatever you need to say about the challenge at hand.

This balancing combination is referred to as being neutralized. Being neutralized doesn’t mean being neutral about the problem. In fact, the clearer you express your opinion, the better your chances of success.

Instead, being neutralized means that having grace and truth together counters the bad effects of having one of these by itself. In other words, grace or truth alone can have a negative effect in a confrontation.

People need both in their relationships.

For example, think about a time when someone told you the truth without love. You probably felt attacked, judged, or condemned. No matter how accurate the truth, it hardly mattered, because the hurtful feelings erased the truth in the confrontation.

Now reflect on a time you received grace without any truth.

Grace comforts us and keeps us safe and loved, but it doesn’t provide reality, structure, direction, or correction. You may have come away from that encounter feeling refreshed and encouraged, but without the path or insight to know what to do next. Truth neutralizes that problem and provides the way we need.

Here are some ways to keep both aspects in balance when you are having the talk:

  • The Other Person’s Grace and Truth: Even though you might be upset with someone, their ability to take in truth will also require love and grace, just as yours does. Your intent is not to fix, straighten out, or punish. It is to provide enough amounts of truth and grace to reconcile and solve the problem.
  • Lead With Grace: Tell the person you care about them and are on their side.
  • Keep Grace and Truth Together: You’ve got to have both elements woven into your difficult conversation. Otherwise, you are setting yourself up for an unhealthy outcome, which no one wants.

A TownsendNOW membership means you get practical, Christian-based insight for having those difficult conversations.

 

 

Originally published by Faith Gateway. Taken from How to Have That Difficult Conversation You’ve Been Avoiding by Henry Cloud and John Townsend, copyright Zondervan, 2005.

Great Conversations

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Great conversations can be a really important part of your life. What is a good conversation? It’s a dialogue between two people. It’s not a monologue.

Secondly, and one of the outcomes, is information.

Thirdly, the potential for self-improvement. There are a lot of conversations I’ve been in where I’m a better person because of having been around that person.

Many times, improvement, growth, and change can be a big part of it, but it’s not always necessary.

Why is This Important in the First Place?

First off, a transfer of nutrients. The way people grow and thrive in life and succeed is because we give each other nutrients to grow. The nutrients of encouragement and attunement and then the nutrients of wisdom and feedback and all these sorts of things.

A second reason it’s important is that those great conversations are self-reinforcing. A good conversation will reinforce many more.

Third of all, I think great conversations are milestones for great decisions.

So What Do You Do About It?

Let me give you the skills that really work. One is to take initiative. Don’t wait for someone to draw you out. Be a grown-up, ask them how they’re doing but you be the first mover.

Another very important one is to move toward vulnerability. When somebody opens up and says something about themselves like a struggle or a challenge they’re having, you say, “I had no idea you had a kid that was struggling. I had no idea that you weren’t happy with your job. Tell me more about that.” People in great conversations and great conversationalists are always moving toward the vulnerability of the other person. They’re vulnerable themselves. That’s where the real payoff is.

There’s also kind of a process here. Good conversations move from events to deeper matters.

  • One is feelings.
  • Another one is relationships in general.
  • Another one is no hijacking the football. If you are talking about something of interest, you go mutual. You pass it back and forth.
  • Finally, go for mutuality. Just make that your goal in a good conversation.

Become a TownsendNOW member today to learn more about great conversations and to get the answers you can’t find anywhere else!

 

Listening Well

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Successful people generally share several key traits. One of those is being a good listener.

But, how do you become a good listener? It doesn’t happen overnight and there’s no magic switch.

Start by taking the initiative to enter the point of view of those around you. That is the essence of good listening and a form of empathy. It’s just a basic human need, like air or water. It is the art of understanding how others experience reality.

You have to get out of your opinion and into theirs, at least temporarily. This is hard work for anyone because you have to wear both hats. These tips will help you be a great listener:

  • Ask someone how they’re doing. Don’t wait for them to come up and tell you what’s going on.
  • Ask open-ended questions. For example, “How’s it going?” is better than, “things are good, right?”
  • Ask a few times. Ask follow-up questions. That conveys you really want to hear their experience and they are much more likely to tell you what’s really going on.
  • When you get the info, find how they feel before providing a solution. Instead of, “OK, try this solution”, say, “That must be frustrating” or “I’d be overwhelmed myself” or “That would bug me too.” You have just entered a place inside their heads where few people go and you have now become a significant person for them.
  • Don’t worry that listening means agreement. Many people hesitate in listening because they are concerned the person will think, “Great, you agree with me.” If that is true, you need to deal with that person’s attitude of entitlement. But most of the time, people don’t assume that. You can say “That’s a tough situation” and later in the same conversation say, “I think you dropped the ball” and both are true.
  • Don’t give advice until you know they need it. My experience is that, over half the time, if you listen well and support, people are smart enough to solve their own challenges, and your “being there” was all they needed.

Let TownsendNOW help open your eyes and ears.