How Are You REALLY Doing?: Checking In With Yourself

I would imagine one of the most-asked questions in a person’s life is some variant of “How’re you doing?” or “How’s it going?”

And how do we usually respond? All together now: “Good!”

That “good” could be a pat, polite answer, or could be the truth, but either way, it’s not very descriptive, and it usually stops the flow of conversation.

In our many weekly groups here at Roubicek & Thacker, we have all participants go around at the beginning and do what we call a “check in”. They all start with each person answering questions of three aspects of themselves:

  • How are you doing physically?
  • How are you doing emotionally?
  • How are you doing spiritually? *

If you notice, it starts with your body, and gets progressively more specific about different aspects of your being. When someone checks in, they usually give a one-word answer, and don’t feel pressure to explain their answer to the group. Simply learning to be with their physical sensations, emotions, or spiritual connection is a part of the healing process.

What we don’t realize often is each of these aspects can be functioning at different levels from each other, and when we quickly say “Good!”, we might only be answering for one of these aspects of our lives – and we’re pretty complicated! This check-in process is to help each person become more attuned with themselves, especially those hurt by trauma, addictions, or those who weren’t necessarily taught to identify their feelings.

I usually suggest to my clients they try to do this, however often it feels comfortable to them. For some, it’s daily, for some it’s a few times every hour. This helps us become aware of how we’re actually doing, if someone were to ask us “Hey, how are you?”, and we were to honestly answer them.

I’d encourage you to find a time in your day to check in with these different aspects of yourself. Remember, we can’t share with others what we don’t know about ourselves!

* We know not everyone classifies themselves as ‘spiritual’, so we clarify by saying spirituality is having a felt sense of connection with something/someone outside of yourself. This could truly be anyone: a friend, a partner, God, your children, etc. We’re essentially asking “How connected do you sense/feel a connection with those outside of yourself?” This helps us identify whether or not we feel supported in the world.

By: Karen Huckaby, MA, AMFT

Posted in Addiction, Inspiration, Recovery, Self-care, Uncategorized | Leave a comment

How to Survive the Holidays

My groups and I have had some interesting conversations recently about self-care, specifically when it comes to the holidays. Now there are numerous articles written about staying healthy during the holidays, but I’d like to offer my input about how we can best care for ourselves, and ultimately others (notice the order), especially if you’re someone in active recovery.


Even if you’re healthy, there’s in an influx of potential food, people, activities to be a part of. This means a higher likelihood of overeating, getting annoyed with someone, and over-committing to things. Even if you’re not in recovery, the holidays can also trigger past pains or traumas from our past that we’d rather not remember. Our brains use holidays as memory markers, so even if you try really hard to avoid something, sadly sometimes your brain is going to remember it anyway. So, here are some ways to be pro-active in your recovery:

Know What Your Triggers Are

If you know that you’re prone to overeating when your aunt corners you to talk politics, or you emotionally shut down every time your grandfather asks you about your job, or loud noises/voices bother you…it’s okay to change the topic, or even politely excuse yourself from the conversation!

Have a Game Plan

It’s one thing to be surprised by difficult situations, but if you know you’re going into one, why not have a game plan for after? If there’s a gathering/event/people you have difficulties committing to and getting along with, it’s quite alright to make a quick plan of something you can do either during or afterward to help alleviate any stress you might incur.

In the moment, you might step outside for some fresh air, drink some water, bring some earplugs (if you’re sensitive to noise like me), and know that it’s allow yourself to take a break.

Sit in the Feeling

See if you can sit in the feeling for one minute longer. It won’t last long. Yes, it feels like an eternity, but hard things do increase our capacity for growth. Try waiting one minute longer than you typically would before tapping out of discomfort.

The holidays have the potential to be everything under the sun, and sometimes we can’t always control what happens, or how we will react to things. But we can control how we respond to our own needs, so that we can best be ourselves to those around us during this season.

Posted in Addiction, Female Sexual Addiction, Inspiration, Recovery, Self-care, Sexual Addiction, Uncategorized | Leave a comment

On Being Self-ish

Self-ish (adj.) lacking consideration for others; concerned chiefly with one’s own personal profit or pleasure.

Self (n.) a person or thing referred to with respect to complete individuality; a person’s nature, character, etc.

Recently, (okay for the past few years), there’s been an uptake in awareness of the importance of self-care. You can read a vast number of articles on how self-care isn’t selfish and how many people can get those two phrases mixed up. My clients and I discuss this frequently, and it’s always encouraging to see how people take care of their physical/emotional selves in their own unique ways.

But I’ve noticed something else. When I aim to better myself, I usually do things like try new hobbies, double down on my daily routine, exercise more, minimize my life, etc. Sometimes, the efforts peter out, and I end up back where I was. Or…I can get so consumed in my efforts, I forget how they might affect those around me. Sometimes I can even do these things so much that I might be labeled selfish because of my focus on my own personal pleasure and lack of consideration for those around me (ahem, the definition of selfishness).

See, this lean into selfishness takes me away from myself and makes me self-ish. I end up falling short of who I’m meant to be. [The “-ish” of a word refers to “having the characteristics of” or “like” something or someone] It means I’m sort of like myself, but not really.

So how do I be fully myself without being selfish or self-ish?

My initial step in all of this is pursuing balance. I’m not a naturally balanced person and I have to work fairly hard to create balance in my life. For me, I’ll likely focus on recalibrating the priorities in my life, which can be difficult if my life is structured a certain way. But there’s never a better time than now to re-evaluate what’s really important in your life to make your self more you. We need to have the right balance of us, others, interests, meaning, etc.

There’s been a helpful analogy I’ve really loved over the years called “the jar of life” that assists in pointing out how we can better prioritize our time. Check out the video below to see the analogy in action!

The moral of the story is, we’re all selfish, self-ish, and learning how to be more like our real selves. We just need to keep prioritizing the right things to stay balanced to be less selfish and self-ish. What ways have you found to become more you?

By: Karen Huckaby, MA, AMFT

Posted in Addiction, Inspiration, Recovery, Self-care, Self-Compassion, Uncategorized | Leave a comment

Is Sex Addiction Real?

Check out this great video by NBC Left Field, featuring Floyd Godfrey MAPC, LPC, CSAT. Floyd is the Executive Director of LifeSTAR Mesa Arizona.

We always hear about sex addiction when a celebrity gets caught doing something they’re not supposed to. A public sex scandal is typically followed by them announcing they are seeking recovery from sex addiction. Many, however, can’t separate compulsive sexual behavior from a person’s morality. Earlier this year, the World Health Organization classified sex addiction as a mental disorder. So experts now hope that this development will help de-stigmatize sex addiction.

Posted in Addiction, Anti-Porn Movement, Female Sexual Addiction, Partner of Sexual Addict, Recovery, Science, Sexual Addiction, Uncategorized | Leave a comment

Dealing With Emotional Turbulence

If you’ve ever flown, you’ve likely experienced it. It can happen on any flight. Turbulence is the shaking of the plane due to air pressure or weather conditions outside. The aircraft might shake a bit, or rock about in jolts, strong enough to knock a person over.

It can dislodge certainty in a person and can send them into a psychological tailspin of worrisome freefall (yikes, pun intended?). It can even be so unnerving that many refuse to fly because of it.

So what happens when you experience emotional turbulence?

Oftentimes we use turbulence to describe our emotional or psychological distress. It can assist us in giving words to what we feel inside our hearts and minds. And every once and awhile, it can catch you off guard.

I’m not sure about you, but when I experience emotional or flight-related turbulence, the thing I almost always do is hold my breath. Until I had some training on grounding techniques, I figured holding my breath in anxiety-provoking circumstances would help me feel better. Turns out, NOPE. Your brain needs free-flowing oxygen both to make decisions and calm yourself. So once I learned some simple breathing and grounding exercises, I realized turbulence isn’t so bad.

Below is one such grounding exercise (I’ve used this exact one in the air AND on the ground). You can always check out “breathing exercises” or “grounding for anxiety”, to find a method that works for you.

Happy breathing!

By: Karen Huckaby, MA, AMFT, YouthSTAR Central Valley Director

Posted in Addiction, Inspiration, Recovery, Self-care, Self-Compassion, Uncategorized | Leave a comment

Connections in Recovery

“Your connections to all the things around you literally define who you are.”

– Aaron D. O’Connell, Physicist, Creator of the first Quantum Machine

Connection is the key to both overcoming addiction and establishing trustworthy relationships.

One cannot overcome pornography and sexual addiction without this truth becoming firmly established in their life.  Attachment – the desire to find personal, deep connection to others – is fundamental to the recovery process. It is a false ruse to think that physical, sexual intimacy can healthily be fragmented from the other dimensions of intimacy – emotional intimacy, intellectual intimacy, social intimacy, and spiritual intimacy.  Addictive sex seeks to fragment intimacy into mere physical pleasure through the objectification and exploitation of others (either in real life or virtually) for selfish purposes such as numbing, escaping, or avoiding unpleasant feelings. Healthy sexual relationships are the opposite. They involve caring, commitment, and connection in multiple dimensions of intimacy.  In healthy relationships, when one spouse turns to the other spouse for affection it is with the intention to love, support, and connect as total human beings rather than to selfishly use them or simply parts of them. This is why in recovery we emphasize four connections as a key to healthy relationships: Connection to self, Connection to God or a higher power, Connection to spouse or partner (or other appropriate relative or social support), and Connection to an accountability partner.  Each day the recovering addict should be communicating and connecting with someone in these four relationships.

  1. Connection to self – This means the recovering addict must learn to get in touch with their deep feelings, learn to take inventory of their emotions, and develop healthier core beliefs about their worth as individuals.  So often addicts have low self-worth. They have to come to know themselves in a healthier, positive way. We encourage daily experiences where the recovering addict can be introspective and seek to understand themselves.  Such activities could be journaling, “Thinking-Sensing-Feeling” exercises, or mindful self-compassion exercises, among others.
  2. Connection to God or a Higher Power – Recovery happens on a spiritual level, as well.  Some recovering addicts believe in God while others do not. We respect each individual’s right to believe what they will.  For those who do not believe in God, we encourage them to find some way to connect with something larger than themselves – nature, a cause they believe in, or whatever inspires or uplifts them toward a healthier connection to some spiritual realm of living a moral code. For those that do believe in God, we encourage them to practice the traditions of their faith (prayer, scripture study, service, etc.) in ways that inspire and connect them with God.  
  3. Connection to a spouse, partner, or family member – Connecting with a spouse, partner, or other relative helps develop social relationships.  These attachments are vital to recovery. Learning to connect with a loved one at multiple dimensions or levels of intimacy (emotional, intellectual, social, spiritual, physical – when appropriate, etc.) are essential to ending objectification and building healthy relationships.  Many members of our program choose to use the FANOS/S exercise (Feelings, Affirmations, Needs, Ownership, and Struggles/Sobriety) on a daily basis where they can each check-in and share on these various levels.
  4. Connection with an Accountability Partner – This essential step of checking in with someone who holds you accountable (besides your spouse) is essential.  Like a sponsor in a 12-step program, your accountability partner should be someone you can turn to when in a moment of crisis or temptation. Checking in with them on a daily basis (whether there was a time of temptation or not that day) makes the recovery addict more likely to call in a time of crisis because the pattern of connection has already been established.  Also, knowing that you will have to answer to someone each day can be an incentive for making healthier choices in moments of temptation.

Making these four connections part of a recovering addict’s “dailies” is essential to recovery.  It helps them develop a more coherent sense of self. They overcome negative views or core beliefs about themselves and develop into healthier human beings.  In doing so, they will foster healthier attachments and be able to manage their emotions toward a brighter future. These connective interactions with others always make in impact on the participants.  In this way their interactions with themselves, God or a Higher Power, their partner, and their accountability partner truly do shape and define the “new person” that the recovering addict is growing into and heal the addict’s formerly impaired relations.

By: Kyle N. Weir, PhD, LMFT. Clinical Director, LifeStar of the Central Valley

Posted in Addiction, Attachment, Change, Inspiration, Recovery, Sexual Addiction, Uncategorized | Leave a comment

A Recovering Addict is Trustworthy

“A Scout is: Trustworthy, Loyal, Helpful, Friendly, Courteous, Kind, Obedient, Cheerful, Thrifty, Brave, Clean, and Reverent.” – The Scout Law, Boy Scout Handbook

“Trustful people are the pure at heart, as they are moved by the zeal of their own trustworthiness.” ― Criss Jami, Author of Healology

“On my honor I will do my best…” so begins the scout oath. Whether or not you were ever in scouts, the words “honor” and “do my best” used to mean something to you before your addiction. That may or may not be the case now in your life, but think back to a time before the addiction when you felt honorable, wholesome, and good. There is a certain peace that comes with honest, authentic living that is precious and irreplaceable. Hold on to that perception of you and work to make the future you equally honest and trustworthy again – if not more so.

With addiction comes deceit. It is inevitably intertwined with all forms of addiction. Why? Because shame is inherent in addiction and humans are prone to use deceit as a defense against shame. Remember, addiction is inherently about avoiding or assuaging negative feelings that the addict either doesn’t know how to cope with or doesn’t want to deal with. So, to avoid the negative emotion of shame, addicts learn to lie to others and themselves. Often despair and discouragement, follow the feeling of shame as acting out behaviors are repeated to the point where there seems like there is no way out.
If you feel like there is no way out of your addiction, I’ve got good news for you – there is! But the path is one of daily discipline, and it includes, among many principles and actions, the principle of zealous trustworthiness.

Becoming trustworthy is the bedrock of your recovery. Why? Because attachment or connection is core to your recovery and you can’t have successful relationships if you are untrustworthy. The corrosive canker to any relationship is deceit. We have to be honest and avoid all deception in what we say, what we see, what we do, and what we think – this is the key to connection.

That can be a tall order if you have a spouse that is triggered by your honesty – but remember that you can do hard things. There’s no promise that recovery will be easy (in fact, I promise you it won’t be easy!), but it is definitely worth the effort. Developing trust in a relationship takes honesty and consistency. Regardless of the consequences you fear, you must regard being honest as a key component of developing trust in your relationships. Then you must be zealously committed to consistently being honest and truthful. You have to come to zealously value being trustworthy as a character trait. Be impeccably trustworthy in your words, actions, views, and thoughts. Use the “dailies” as a discipline to hone your abilities to become trustworthy. You have to want to be zealously trustworthy as much as a drowning person yearns for air. For you are drowning in addiction, and personal trustworthiness is the only thing that can restore you and make you whole again.

Of all the people to trust in this world, I would probably trust someone who has struggled through addiction and has put serious, long-term effort into recovery. Why would I do that? Because anyone who has made serious recovery from an addiction and has done the hard work it takes to maintain years of sobriety and the discipline to overcome their addiction has had to pass through the refiner’s fire and become trustworthy. They have come to value trustworthiness as a personal trait that they would never trade away ever again.

By: Kyle N. Weir, PhD, LMFT. Clinical Director, LifeStar of the Central Valley

Posted in Addiction, Inspiration, Partner of Sexual Addict, Recovery, Sexual Addiction, Uncategorized | Leave a comment