- Mental Health
Taking care of the mind so it can take care of everything else.
Tips to Survive the Holidays
- Mental Health
Tips to Survive the Holidays
The RULE for Surviving Festive Family Gatherings
The holidays are upon us. After last year’s lonely COVID Christmas, many of us look forward to gathering in person with family and friends this year. We’re so keen to socialize we may have forgotten how these events can often be fraught; full of fireworks, unmet expectations and drama.
So ALAViDA’s gift to you: we’re sharing a few of the concepts from one of the most successful therapy techniques, called Motivational Interviewing. In a therapeutic context, Motivational Interviewing is all about engaging and empowering the client to change. In Motivational Interviewing, there exists an acronym called “RULE,” which serves as a guide for how therapists should interact with clients. “Many years ago, I employed RULE to smooth over a few difficult family gatherings,” says addictions therapist and ALAViDA advisor Mike Pond, “and I was gratified at how much the dynamic changed thanks to these simple techniques. This was not about changing anybody else’s behaviour. It was about changing myself. It also gave me a much-needed dose of humility,” he laughs. Pond shares how you can use RULE too.
Interested to read more about how to cope during the holiday season, read more here.
The “R” stands for “resist the righting reflex.” Often those who are prone to the “righting reflex,” may have the best of intentions. We just know the solution to someone’s problem and are insistent on sharing it. We want to make people feel better. But in doing so, we can make them feel worse because we rob them of their own sense of agency. And there is the very real possibility, what you consider right, could very well be wrong for someone else. If someone presents a problem, just listen. Don’t jump in to solve it. Empathize. Which means saying “you understand, you feel for them.” And often that’s all that’s required.
The “U’ is “understand the person’s motivation.” Is there someone you dread being seated beside because they talk only about themselves? That person may be desperately lonely or feel their contributions are undervalued. If you can keep the question, “what’s the motivation behind this behaviour?” front and centre you’ll bring patience and compassion to this situation and feel less resentful. You’ll role-model a much-needed generosity of spirit and who knows, it might spread!
The “L” is ‘listen.” “Kind of “no duh…” says Pond, “but I continue to catch myself not listening to people I love, never mind the people who irritate me.” We need to practice “reflective” listening, which means, summarize and restate what the person told you. Feeling “heard” is a great gift to give someone at Christmas.
“E” stands for “empower.” Very likely, there will be someone at your dinner table who is viewed by the entire family as a failure. This person has suffered much needling at past dinners and probably dreads the impending pile on. Don’t let it start. Take time to consider this person’s successes and point them out. Let them know you believe in them. Cultivate a sense of hope. Ask “how” and “what” questions, not “why” because that tends to get people defensive.
Now. Sit down and envision your Christmas gathering. Imagine the sea of faces and think about which aspect of RULE will work best with the family members you find most challenging. You’ll be a change agent. You’ll find yourself truly living what the holidays are supposed to be about: spreading joy and goodwill.
Looking for more strategies to manage during the holidays? Read more here.
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Maureen Palmer is a Canadian journalist, author and filmmaker, whose company has delivered two decades worth of award-winning documentaries. She co-wrote Wasted: an Alcoholic Therapist’s Fight for Recovery in a Flawed Treatment System and wrote and directed the film Wasted, for CBC’s Nature of Things. She’s a subject matter expert, writing primarily about substance use.
Maureen Palmer est une journaliste, auteure et réalisatrice canadienne, dont la société a produit pendant deux décennies des documentaires primés. Elle a coécrit Wasted : an Alcoholic Therapist’s Fight for Recovery in a Flawed Treatment System et a écrit et réalisé le film Wasted, pour l’émission Nature of Things de la CBC. Elle écrit principalement sur l’usage des substances et est une experte dans ce domaine.