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Mental Health

Mel Robbins giving a TEDx speech.

One of the most disappointing aspects of life is that, at some point, everyone close to you will eventually let you down or fall short of your expectations. Some have slip-ups and fall short of what you'd expect, and some consistently let you down your entire life.

It can be deflating when people don’t show up when you need them, especially if you have been there for them. When you need people and they don’t show up, it feels like you’re carrying a burden that you can never get off your back. That’s why Mel Robbins’ two-word “Let them” theory is so powerful. It liberates you from constantly feeling controlled by those who let you down.

What is the ‘Let them’ theory?

Mel Robbins is a podcast host, author, motivational speaker, former lawyer, and author of The Let Them Theory. In the TikTok video below, she explains how allowing people to be themselves gives you the power to improve the things you can control, instead of suffering in the same cycle of expectations and disappointments.

@melrobbins

People can only meet you as far as they've met themselves... and a lot of them haven't done the work. Listen to The Let Them Theory, narrated by yours truly, only on @audible 💚 #melrobbins #letthem #letthemtheory People can only meet you as far as they've met themselves... and a lot of them haven't done the work. Listen to The Let Them Theory, narrated by yours truly, only on @Audible 💚 #melrobbins #letthem #letthemtheory

The “Let them” practice begins by acknowledging that others are imperfect and we cannot change them. “People can only meet you as deeply as they've met themselves. Most people haven't gone to therapy, they haven't looked at their issues, and frankly, they don't want to. Let them. Let your parents be less than what you deserved," she opens the video. "Let your family life be something that isn't a fairy tale. Try to remind yourself that they're just doing the best they can with the resources and the life experiences they have."

mel robbins, motivation expert, mel robbins podcast, let them theory, microphoneMotivation expert Mel Robbins.Photo © Cody OLoughlin (PR Photo)

While it can be hard to admit that some of the most important people in your life will never turn things around to your satisfaction, accepting that reality is the most empowering thing you can do for yourself. “But here's the important part,” Robbins continues. “Now that you know the 'Let them' theory, you get to choose what happens moving forward, because you're gonna focus on what you can control, which is what you say, what you do, what you value, and what energy you bring to the relationship.”

Put simply: Now that you allow them to be who they are, you can act accordingly. You can stop carrying the weight of unmet expectations.

What is the locus of control?

Robbins’ theory is a simple way of understanding the locus of control psychological concept. The locus of control is the extent to which we believe we have control over our own lives. When our actions, thoughts, and feelings are contingent on events (and people) outside of our control, we have an external locus of control. The healthy thing is to revert that to an internal locus of control, where we believe we control the outcomes of our actions. Those with an internal locus of control tend to be less influenced by others, work hard to get what they want, and report being happier, and more independent.

mel robbins, motivation expert, mel robbins podcast, let them theory, psychologyMotivation expert Mel Robbins.Photo via © Tony Luong (PR Photo)

“The only person you can change is you,” Robbins says at the end of her video. "When you say ‘Let them,’ you see your family exactly as they are, perhaps for the very first time in your life. They're human. You have no control over what's happened. You have no control over who they are. You can only control what you do from this point forward. Accepting the reality of your situation doesn't mean you're surrendering to it. Instead, it's about reclaiming your power to shape your future.”

Now that you’ve taken control of your future, what are you going to do with it?

Mental Health

Researchers reveal that the one key to happiness might not be what you thought

"The single strongest predictor of happiness isn't purpose at all."

Women happily frolic together amidst sunflowers.

For so long, many people have conflated the search for life's meaning with happiness. Perhaps you've seen the lonely monk in a movie, sitting atop a mountain meditating and looking for answers in solitude. While this is all very well and good (it actually really is in terms of well-being,) it simply doesn't translate to being "happy."

monk, meditation, mountain, Buddhism, searching A monk sits on top of a mountain. pxhere.com

In the "Purpose-Happiness Connection" in Psychology Today, author Jordan Grumet M.D. poses this question: "What if the key to happiness isn’t what we’ve been told?"

He then shares that for years, we believed that "finding a deep purpose in life is essential to happiness." But as it turns out, it's much simpler than that. The true key to happiness is…connection.

"One of the most robust studies on happiness, the Harvard Study of Adult Development, which has tracked participants for more than 80 years, found that the single strongest predictor of happiness isn’t purpose at all—it’s relationships."

Neuroscientist, professor, and podcast host of The Huberman Lab, Andrew Huberman is a big believer that changing one's behavior can change their thought patterns, leading to a happier brain. He interviews Dr. Laurie Santos, a professor of psychology at Yale, who states the thing you DON'T have to do is "change your circumstances." (Because well, you can't.) "Quintupling your income is tricky, moving is tricky, switching your life around all over the place is hard. And the good news is science shows you don’t have to do that. That doesn't work as well as you'd think."

"But," she says, "you can hack your behaviors and your thought patterns and your feelings to get good results. Let's talk behaviors: one of the biggest behavioral changes you can make to feel happier? Is just to get a little more social connection."

- YouTubewww.youtube.com, The Huberman Lab podcast

She continues, "Psychologists do these fun studies where they look at people's daily usage patterns. So like how much time are you spending sleeping or exercising or at work or whatever. And the two things that predict whether you're happy or not so happy is how much time you spend with friends and family members. And how much time you're just physically around other people. The more of that you do, the happier you're gonna be."

In a piece on Vox, author and writer Olga Khazan suggests that this might be bad news for some introverts. She notes a few studies on the topic, one which claims that "people who are extroverted as teenagers remain happier even when they’re 60."

It isn't that extroverts are always chattier or more attention-seeking. (As an easily drained extrovert myself, I can tell you that's not true.) It's that their energy is drawn from contact with people. With DOING things. With, that's right…connection.


introversion, reading a book, solitude, alone-time, contentA cartoon sloth reads a book alone.Giphy, GIF by SLOTHILDA

Khazan shares, "Sonja Lyubomirsky, a psychologist who has studied this phenomenon, says it’s worth focusing less on the 'extrovert' part of this and more on the fact that these individuals are more enmeshed in community. Connection is really the key to happiness." Lyubomirsky says there's hope for all. "And there are ways to square your natural introversion with the universal human need for connection. You don’t have to mingle with everyone at the office party, for instance. You can just call a trusted friend for a one-on-one conversation. Even hanging out with others and listening more than you talk can be a form of extroversion."

Grumet suggests ways to step out of one's routine no matter how one gives or receives energy. "Love painting? Join an art group. Passionate about fitness? Start working out with others. Fascinated by a niche topic? Write about it, talk about it, and connect with others who care about it, too."




Canva Photos.

A woman plugs her ears. Another person eats noodles.

Have you ever just been minding your own business at a restaurant, trying to eat your turkey sandwich in peace, when the person next to you begins to slurp their soup with a force louder than a spaceship leaving the atmosphere? Some people would only be a tad bit irritated by the rudeness. Better—some wouldn't even notice. I, on the other hand, am outraged.

And it's not just soup. The weirdest sounds grate on me. The light tapping of a laptop keyboard? Furious. A mild golf clap, especially on television? Fuming. The ever-so-gentle crushing of a plastic water bottle? Seething. And for the longest time, I thought I was just a run-of-the-mill, curmudgeonly jerk. (Jury is still out on that.)

@doctorsood

Do you have misophonia?

It wasn't until about a decade ago that I happened upon the word "Misophonia." On the nonprofit website DifferentBrains.org, it's explained that it was coined by Pawel and Margaret Jastreboff in 2001 and references a "disorder characterized by extreme sensitivity to 'pattern-based sounds.'"

The "why" of it is a bit more interesting. "The underlying causes of Misophonia are unknown, although there are numerous areas of speculation, most of which concern aberrant associations between auditory pathways in the brain and the amygdala (which mediates the fight/flight response)."

- YouTubewww.youtube.com

Many researchers associate it with anxiety, and some even suggest there's a link between this disorder and intelligence. Neel Burton, M.A., M.D., wrote a piece for Psychology Today entitled, "Hate Noise? You Might be a Genius where he suggests" that there are definitely interesting connections. In recent years, researchers at Northwestern University have found that real-world creativity (although not, interestingly, academic test scores) may be associated with a reduced ability to filter 'irrelevant' sensory information. 'Leaky' sensory gating may help our brains integrate ideas that are outside the focus of our attention and thereby promote associative and creative thinking. But if these extraneous ideas are, well, noise, it can also cripple us."

Burton also notes that misophones are in excellent company, stating, "Kant hated noise, as did Proust, Kafka, and Darwin—and even, ironically, Wagner. Kant fled his lodgings on account of a crowing rooster, and Proust went so far as to line his bedroom with cork. Plato, Aristotle, and Epicurus secluded themselves in large private parks, and had only to contend with the baby-like cries of hedgehogs and maybe the murderous screams of vixens."

On the subreddit r/Misophonia, there are entire threads discussing the various ways this disorder uniquely affects people. One person asks (and you can feel their frustration through the keyboard): "How do people even make all these noises when they eat???"

soup, slurping, eating, misophonia, noise A young girl eats soup. Photo by Pete Wright on Unsplash

Sounds of eating is their trigger, and when describing how it makes them feel, they, in part, write: "It makes me feel physically sick to hear, to the point where I have to wait for them to finish eating before I can even start. Sometimes I want to scream at them and tell them to slow down, keep their lips closed while eating, and stop making those hideous, beastlike noises but I know it would make me look unhinged. I just don't understand if there's something physically different about them that makes their eating sounds loud and sloppy."

Many on the thread are equally enraged by these kinds of sounds. But one points out something I noticed too: sometimes it's not the sound itself, but the person making it. When I was younger, if one person was crunching ice, it was fine. But when one particular person did it—it sent me!

This commenter shares, "The only person that doesn’t consistently set me off is my son. He chews with his mouth open a lot due to his teeth coming in so crazy braces aren’t even going to help. He tries really hard to be quiet and usually is, thankfully. But as soon as it starts to make me crazy, I remind myself he has no option. Anyone else, I have a very difficult time not letting it make me have to leave the room. No, I don’t eat out."

Good news? There are helpful skills that can calm those pesky triggers. Cleveland Clinic first gives pretty obvious solutions like "identify the noise that bothers you and minimize or prevent hearing it." Well YEAH.

But they also provide more tangible solutions like getting treated for "misophonia-related conditions, such as anxiety or OCD." They also note ways in which people can adapt, including:

noise cancelling headphones, headphones, Misophonia, coping, mental healthMan wearing headphones Photo by Joshua Oluwagbemiga on Unsplash

  • "Earplugs or noise-canceling headphones/earbuds."
  • "Listening to something to keep your brain’s hearing-related processes focused on something other than listening for a trigger sound."
  • "Noise generator sounds (especially white, pink or brown noise sounds)."
For some, just the mere loud typing as I wrote this would have them in the fetal position. But it's good to know we're not alone and there are always helpful solutions.


Canva

An In Case of Emergency sign.

“Meet me on the Moon,” I’d said. “If one of us ever dies, that’s where we should meet. We should bring raincoats and flashlights, just in case.”

I said this to a third grade friend, whose name I can’t recall, and then we immediately got into a fight as to whether Snoopy or Garfield was cuter. (Obviously, Snoopy, right?) But it was an excellent plan and one I made, at least in my mind, with nearly everyone I’ve ever loved.

the moon, stars, space, Cosmos, outer spaceEarth's Moon among the stars. Photo by Josh Miller on Unsplash

In just a year and a half's time, my two “in case of emergency” people died. One was my Dad, whose presence in my life was colossal. He was the loudest, smartest person in the room, full of radio stories and Topps baseball cards. You will never meet a person who loved dogs more than him (except possibly myself), and even though he hugged like a Texan— which is just a hard pat on the back—his life force was like a giant swaddling blanket. He’d hate hearing that, because he didn’t like the gooey stuff. But too bad.

I was always making him take “personality” quizzes online and he never understood the point of them. “So I can understand you better,” I’d say. “I like Monty Python. And bacon. What else is there to understand?”

The glow itself didn’t come from him. Warmth wasn’t really his thing. But when I was super young, he’d wake me and my brother up sometimes in the middle of the night to look at the icy rings of Saturn through his telescope. Or the Moon when it was in a particularly rare phase. I’d occasionally sneak into the room when he was watching the original Cosmos on PBS. I’d stroll past his bookshelf, full of theoretical themes and astrophysics. This is where his glow was kept.

We emailed each other YouTube links of songs we liked. I’m not sure he always listened to mine, but it was our way of talking without talking. “Listen to the lyrics.” Or “Get to the bridge when the slide guitar kicks in.” It was between the notes where we found a Dad/Daughter language in which we were both fluent.

-Don Henley, Jackson Browne. Blind Pilotwww.youtube.com

Once, not even that long ago, I proposed this to him: “What if what scientists perceive to be “dark matter” is really just ghosts? We sense something is there, in the fabric of space, but we can’t account for it, because it’s just spirits who were once here and are now gone. Do you think that’s possible?” He didn’t even look up from his iPad. “No. Absolutely not.”

When he got sick with leukemia, I was sitting with him when the hospice chaplain came to visit. My Dad, who certainly wasn’t religious, surprisingly asked, “Do you think we’re reincarnated? Because if so, I’d like to come back as a professional golfer. If I come back as a ballroom dancer, please shoot me and let me start over.”

He then mentioned a fear of coming back as a “water bug.” I said I didn’t think that would happen and he asked how could I be sure. I said, “It’s just the kinda thing you know.”

I didn’t believe he could ever really leave. He’d announced he was leaving for at least 20 years before, (cancer twice, clogged arteries, you name it) and this time around, I thought it was impossible. He had a big birthday party and passed the next morning in his sleep.

Just a Thursday like any given Thursday. I cried noises I didn’t think I could make and then I went to the Moon. I hunted through the cold for remnants of life. I combed through layers of dark matter, asking spirits or professional golfers to reveal themselves. Nothing answered me back.

flashlights, stars, moon, searching, spacesilhouette of man holding flashlight Photo by Linus Sandvide on Unsplash


On a different Thursday, a year and half prior, I saw my best friend (and second-in-command “case of emergency”) Jordan for the last time. I’d dragged him to a dumb “Awards Season” documentary screening, wearing the completely wrong dress that he’d said looked like an Atari game.

He was off that night. But Hollywood is off, so tilted backwards that if anyone stumbles inside of it, they actually seem balanced. Who isn’t off when zombies roam Sunset screaming obscenities and no one seems to notice? The CNN building blink, blink, blinks its red light into our hopeful smog, mistaking us for Time Square, daring us to report how f-ing crazy it all is.

Jordan and I had been sealed the summer of 1997. Boyfriends, apartments, girlfriends, roommates, and dogs came and went, but we were sealed. My romantic crush on him ebbed and flowed until we finally made out for a year in 2005. That put a crimp in the pureness of our friendship and we had to take a few years off for the resentment. I wonder, now, what kind of memories we could have filled in those missing years.

He was that kind of friend who made up nicknames for EVERY. SINGLE. GUY I’d ever even so much as gone on one date with. Star Trek Man. Loud Talker. Crunch the Numbers Guy. The kind of friend with whom you have so many inside jokes, you can’t keep them straight. We wrote lyrics to movie theme songs and would just voice memo them to each other all day long.

He’d gotten really sad around 2016, but hadn’t we all? He got mopey. Started eating poorly, stopped making eye contact. I don’t know if that’s the year he went and bought himself a gun, but that’s what he did.

Four weeks after I saw him, he texted me alternate lyrics to the theme song for the movie Meatballs (which was oddly and hilariously just something about Bill Murray’s face), and then a few days later, he took his own life. I’ve always hated the expression “take your own life,” because it begs the obvious question…took it where? Where did he take it? It makes it sound like he took it to Hawaii on vacation. That life—it was so heavy on me, it seemed impossible to lift. He was my boulder. He was an unmovable green stone that lived inside every tunnel in the gray matter of my mind, dipping in and out like sugar in rum, exploding into light like a Supernova.

space, supernova, green light, art, cosmosan artist's impression of a green spiral in space Photo by Javier Miranda on Unsplash

And so when he left, I got untethered—and not in a good way. I just couldn’t keep my feet in this atmosphere. My darkness turned to rage and then to guilt and then to darkness again. And yeah, that’s all laid out in those pop psych books about grief, but what they don’t tell you is how quiet the in-between moments are. How still and creepy and unkind your own thoughts can be, as if a piece of sepia-toned gauze has been stuck between you and the rest of the world. Once people stop texting “How are you?” you realize the world has continued to spin, even when people you love fall off of it.

So for the last few months, I’d leave my Moon expeditions and bounce back down to Earth to try and fall in love or reconnect or watch the news to understand the nature of man and power and all that comes with it. Ya know, whatever it is we’re supposed to do when we’re alive. But as it turns out, Tinder dates don’t like to hear about this kind of stuff.

Him: “Would you like another martini?”

Me: “…And ANOTHER thing about death and dying is…”

Him: “Check, please!”

So, back up I’d go to the deepest craters, digging for proof of death. Holding my flashlight in its brightest position, searching for signs, as Sagan’s Pale Blue Dot loomed in the background. This same blue dot containing all of my Dad and Jordan’s old photos and trophies and passwords to social media accounts that seem impossible to have ever held such meaning. Wondering if I found them out there, will they know me? Will they remember me?

earth, space, clouds , Pale Blue Dot, planet Earth with clouds above the African continent Photo by NASA on Unsplash

But it turns out I have not been standing on any rock at all. I’ve been in a billion mile dust cloud made up of all the things I wished I’d ever said and done. There is no point of singularity I can return to, as it all just keeps churning outwards. And as you’re hurling through the milky swirls, you don’t have time to grab on to a single thing.

It doesn’t matter how many trillions of times I forget and command Siri to “Call Jordan” or “Call Dad.” Those sound waves become slack tides, and sit stationary, motionless, unable to surf. Though lately when I’ve accidentally asked my iPhone to “Call Dad,” it chooses to “Call Dan”— a guy I went on one awful date with on Bumble. Poor Dan must be so confused…and terrified.

So, I’m touching back down to re-enter the atmosphere for as long as I can. To stop banging my head against the same walls. To try not to turn every heartbreak into “ninth grade Cecily, listening to The Cure on repeat.” Or maybe the opposite…DEFINTELY turn every heartbreak into “ninth grade Cecily listening to The Cure on repeat.” To accept the fact that I’m drawn to people with flaws bigger than my own, perhaps so I can hide inside them like a puzzle piece that never quite fits.

heart, puzzle pieces, love, flawsTwo pink hearts float on a black background Photo by Kelly Sikkema on Unsplash

And yes, while the “How are you?” texts stop coming, love, even in death, is stronger than any answer you could even give to that insipid question. It exists on its own, whether you’re of sound mind or not. It exists, even if the Moon contingency plan seems elusive.

Reentry from the darkest corners of time, space, faulty neurotransmitters, and loss is a birthright we can’t afford to ignore. So we shouldn't ignore it. We must remember that although we are sometimes left with a void bigger than any black hole, we are the light that escapes. I think of that light, much like time itself, as though it were handfuls of glitter, floating aimlessly through our bodies and the bodies of everyone we've ever known. Our dogs, our late-night strawberry wine crushes, our family, Jordan—and yeah, even that weird Bumble date, Dan, (I guess.)

We must find a way to tether ourselves into the present, even those of us who are constantly searching. Because we will always be searching—for what we once knew, and what we haven't met yet. For me, it's in my dreams and it's always my dad. We're supposed to go to some play or football game or concert. Keys in hand, I call out for him and he doesn't answer. I can still smell his vanilla pipe tobacco lingering in this in-between space, but there's no trace of him for what seems like hours and then I wake up. (Although in one dream, we were headed to the Super Bowl and he briefly appeared just to taunt that my beloved Cowboys were gonna lose. Jokes on him because we hadn't been to the Super Bowl in decades.)

I’ll get back to the Moon soon enough. Until then, I’ll try to stop asking first dates, especially those I meet on Tinder, to be my “in case of emergency” contacts. Too soon, Cecily.