Internal Family Systems — Blog posts

Today's essay starts with a wonderful story from Martin Seligman, one of the pioneers of positive psychology.

One day he was out weeding in his garden with his daughter, Nicki, who was almost six. Martin is a serious gardener and also confesses that he is not really that good with kids. While he was focused on weeding, Nicki was having fun: weeds were flying up in the air and dirt was spraying everywhere. At one point, he yelled at her.

"Nicki got a stern look on her face, and she walked right over to me. 'Daddy, from the time I was three until I was five, I whined a lot. But I decided the day I turned five, to stop whining. And I haven't whined once since the day I turned five.’ Then Nicki looked me right in the eye, and said 'Daddy, if I could stop whining, you can stop being such a grouch.'"

Waking up on the wrong side of the bed
The other day I got up 'on the wrong side of the bed' and was generating a lot of negative thinking. At one point I caught myself and was able to turn the day around, and this is something that is actually quite accessible to anyone who has practiced the basics of mindfulness.

  
    ACTION/OBSERVATION
    COMMENT/THOUGHT
  
    I woke up and realized that because of my sore hip, I had slept on my back all night. 
    Damn. My back aches.
  
      I got out of bed. The bottoms of my  feet were puffy again.
      This has been going on for months. What's going on?
  
    I poured some psyllium husks into a glass of water. Some of the medications I take cause constipation, so I take psyllium and use other measures to address this. Today I don't sense much movement in my colon.
    I didn’t pay enough attention to fluids and fiber yesterday. Damn.
  
    The bucket under the water filter overflowed onto the counter top.
  Damned water filter wasn't made well.
  
    I couldn’t find the pan I use to cook eggs.
    Damn. This kitchen is always too cluttered.

ACTION/OBSERVATION	COMMENT/THOUGHT
I woke up and realized that because of my sore hip, I had slept on my back all night.	Damn. My back aches.
I got out of bed. The bottoms of my feet were puffy again.	This has been going on for months. What's going on?
I poured some psyllium husks into a glass of water. Some of the medications I take cause constipation, so I take psyllium and use other measures to address this. Today I don't sense much movement in my colon.	I didn’t pay enough attention to fluids and fiber yesterday. Damn.
The bucket under the water filter overflowed onto the counter top.	Damned water filter wasn't made well.
I couldn’t find the pan I use to cook eggs.	Damn. This kitchen is always too cluttered.

Angeles Arrien: what's not working
Years ago I read Angeles Arrien’s description of one shadow side she called ‘focusing on what’s not working.’ I have realized that this is a long time habit of mine, learned from my father. I realized that this habit was operating strongly at this point. I acknowledged that I could continue to be negative or simply acknowledge the 'not working' thoughts and also focus on what is working.

Thich Nhat Hanh: habit energy
In a talk in 1997 in Plum Village, France, Thich Nhat Hahn (also referred to as Thay, which means 'teacher') mentioned "habit energy." He stated that we have positive energies which we can cultivate and we have negative energies which we can transform. The practice “is to recognize the energy of our habits and smile to them. And also to cultivate the new habit, the good habit, until the new habit begins to produce energy." I recommend Thay's whole talk on dealing with habit energy which you can access HERE or you can copy and paste this url into your browser: https://sites.google.com/site/tnhdhamma/Home/test-list/taking-good-care-of-our-habit-energies

Applying these ideas into my own life
For the first several months after my aortic dissection last November, I was so happy to be alive and then happy that the repair surgery was successful, that I was carried by this positive energy. However, in the last month or so I have noticed that a tendency to slip back into the 'what's not working' energy. I realized the other morning that some intention to focus on this habit energy would be wise.

I want to highlight Thay's articulation "to recognize the energy of our habits and smile to them." Thay emphasized that mindfulness practice is not about suppressing those parts of us that we don't like and want to get rid of, but rather bringing that same kind of loving attention to these parts that we would bring to a young child who is clearly upset about something.

So that morning, once I realized that I was being sucked down the rabbit hole of this energy, I just laughed used a practice that Thay had described in another talk. I smiled and said "Hello old friend, I can see you are suffering. Come sit with me." And I felt that part as I practiced loving-kindness toward it: "may you be safe and well, may you be peaceful, may you be free from suffering."

Victor Frankl comes in too
I also remembered that great quote from Victor Frankl: “[B]etween stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom." In that moment, I was able to change my response to my growing irritability. A half hour later when I realized that I had forgotten to pour my decaf coffee out of the coffee pot before making my wife's caffeinated coffee, I just laughed.

Internal Family Systems
It is important to emphasize that it's not just Buddhist practice to deal with negative habit energies with kindness, it is also an essential component of a psychotherapeutic framework called Internal Family Systems which I wrote about in my August 12, 2019 blog post which you can access HERE. I worked with an IFS therapist for some time many years ago to ‘unburden’ my 'I’m not good enough' part.

What isn’t working and what is working
Since that morning last week, I have recognized the "what's not working part" many times each day. Sometimes I catch it early, sometimes not until it's a full blown storm, but I have been catching it more often. One day, when it was particularly strong, I told my wife that I probably should be by myself for awhile because my "what's not working part" was throwing a fit. She thanked me.

There's a lot in my life that's not working now:

I am dealing with the trauma from the dissection which almost killed me;
with having so little energy: the other day I went a a small gathering of people for two hours and then spent the rest of the day in the recliner watching TV and then in bed reading;
with the inability to lift more than 20 pounds;
with not being able to take care of my garden;
with having to monitor daily my blood pressure, my fiber intake (otherwise I'm constipated), my potassium intake (the medications I take lower my potassium levels), and more;

There’s also so much that is working, that is wonderful, including two friends who have volunteered to help me with gardening! When I remember and acknowledge what is working, it makes the hard stuff so much easier to deal with.

It's a full time job to be mindful. I’m not planning on retiring from that job soon!