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In benefits they leave. Check the math@t mobile.com switch and now T mobile is in US cellular stores. Savings versus Comparable Verizon plans plus the cost of optional benefits. Plan features and taxes and fees vary. Savings with three plus lines include third line free via monthly bill credits. Credit stop if you cancel any lines. Qualifying credit required. Hello, hello and welcome to Don't Cut yout Own Bang's Best Lessons of the Year. This is a special recap series where I am taking and pulling some of the most poignant, powerful, soul shifting or thought provoking moments from the podcast this year and bringing them all into one bite sized little package this December. Because honestly, we need life to feel a little easier, a little less stressful. And if you're anything like me, as is often the case, the best lessons bear repeating. If you've ever found yourself thinking, God, how did I find myself here again? Or didn't I already learn that? And the honest truth is, you probably did. And yes, you might be repeating it again, but that's okay. You're human, you're not alone. And we're going to recap together and we're going to make sure we really got the lessons. Because dang it, these are good ones. This month I'm bringing curated highlights from some of the episodes that resonated most either the episodes that I got the most feedback on, the most questions about, or ones where people were like, yes, that that was the thing that I needed and I didn't know that I needed or I need to save that and put it on my wall and put post it stickers everywhere just to make sure it's always in front of me. I've got you. I've got you covered. Cause it's here. Every week you're gonna get a mix of top insights from my solo cast, highlights from my most impactful interviews, and threads of wisdom that tie it all together. Consider this a cozy end of your reflection tied in a beautiful podcast bow. This week we're looking at two powerful themes that on the surface may seem unrelated but do tie together in a surprising and beautiful way. One is a clip from my solo cast, which is what really happens when we get stuck in a win lose mindset and conflict, particularly in intimate relationships. It could be any relationship, but in this case I think we're really talking about our intimate relationships. And two, the deeper, wilder, more instinctual wisdom that we reconnect with when we are out in nature. We are starting with a clip from my solo cast when winning means losing, followed by highlights from my conversation with Eli Martina. Together, these remind us of how easy it is to lose ourselves in the push to be right and how possible it is to find ourselves by reconnecting with wonder, curiosity and the natural world. In this solo cast clip, a couple of highlights that I think are really helpful to kind of tease out how quickly a loved one can become an enemy. Once our nervous system floods and we are really activated in our fight response. Because once we decide that we have to win, that automatically puts the other person on the losing side and it puts them in a position. This may sound a little dramatic, but it makes them an enemy. And when you are trying to find a resolution in conflict, which I'm going to give us all the benefit of the doubt and say we're all trying to find resolution. But maybe that also gets conflated with wanting to feel heard, wanting to feel validated, wanting to know on some level that we're understood and our need to be heard and our need to be right. What that cuts us off from is the underlying current, which is this is an exchange. This isn't a one way conversation. This is a give and take that both of us are playing a part in. And we can lose that when that wall goes up. Another one that really stood out to me in this clip was the momentum that builds with disagreements. It never actually starts the moment the argument is happening or the challenge has happened. That line in the sand was probably drawn a while back. And it's harder to know when you're actually in the throes of a tense conversation, how much history you're bringing to it or how present the challenge is. And if you have that opportunity to get some of that clarity, to see how much of this is about this moment, how much of this is about the past, the history, maybe even family of origin. Because to really get clarity and to come back to one another, it's almost better to separate those two conversations in this moment. This thing you did affected me this way and it felt that much more intense because of X, Y and Z in My history. But again, let's look at the clip. We can always continue this conversation later. Again, the best things in life bear repeating. When it's about winning or losing, you always lose what gets lost. In most heated exchanges, if we even peel back before the disagreement itself, there is a momentum that leads to disagreements. Whether a repeated pattern or repeated behavior or a fight that we keep having over and over and over again. It's never just isolated. In that moment in time, there is a momentum that leads to it. The issue in the kitchen or the fight in the bedroom or the feverishly upset text exchange thing that we are fighting for is to be heard or to feel validated, or for the other person to give us something. Usually something in the context of, you're right, I was wrong, I see it your way, I will change, and I will never do that thing that has led us to this moment that makes you uncomfortable ever, ever again. We're looking for some kind of either validation or a guarantee. And some of that makes sense, and some of that is just not. And it's hard to know in that moment in time when we are flooded with feelings, we're escalating, and two people have dug their heels in, it's sometimes hard to see the woods through the trees. But what I know to be absolutely true, having worked with couples who are actively fighting in front of me, which is not fun, it's probably my least favorite experience working as a therapist, it really activates my nervous system. But also in my own fights and my own disagreements with my husband, for example, when I am fighting to prove myself right at his the expense of his experience or his point of view, I will lose because I'm either going to say something hurtful to win, or I'm not listening, so I'm not receiving any of the information he's sharing. And also, once I'm that flooded and fighting to get my point of view across, I'm no longer in the environment and I'm no longer sitting in front of my husband. I'm sitting across an enemy and I'm at battle. And once that happens, once that mode is activated, that's when our worst qualities, our most destructive behaviors, can rise to the surface. And that erodes trust. It creates the opposite of really looking for. We're looking to be heard. One of the things that can be helpful is to even just catch that you're in it. Am I trying to win or am I trying to understand something new? Am I trying to win or am I seeking to be heard? Am I trying to win, meaning I need to be right and because in order for me to be right, they have to be wrong. Now there are of course times where there maybe is a clear cut right and wrong. But what I'm speaking about in this context is not physical altercations or the extremes that are a little more clearly discerned. It's those muddy, messy, icky moments with someone that you actually care about or somebody who has a relationship that's important to you because maybe it's not always a spouse or a romantic partner. It could be a friend, it could be a family member, it could even be a co worker. But they're not a villain, they're not evil. But that is also sometimes a trick that our mind will play on us when we are fighting so hard to win is we'll make the other person an enemy and we'll convince ourselves a story about them, whatever. Our mode of operating makes sense to us. But what you can do is if you catch yourself in that place, you're like, oh, the warrior. The warrior's armor is on and I am trying to win. This is by the way, the hardest thing for me to do anytime. Because whenever there is unease, unrest, discomfort in a relationship, my need to fix or my need to get to a resolution quickly is so strong. One of the best things you can do is pause the conversation, pause and walk away for a little bit. If, like me, you have that hyper vigilance that, that need for resolution, that need to caretake, or if you are a justice seeking person, you're like, I will fight the good fight. This is going to be really freaking hard. But I absolutely know, based on the science, based on what is happening in our brains, what's happening in our nervous system when we are engaged in our interaction like that, win or lose, you're gonna lose. So the best thing you can do when you catch it, even if it's mid sentence, is to, and I'll actually do this, I'll do something, I'll do a gesture with my hands, like I'll throw up my hands like this, like whoop, I need, I need to stop. Or I'll do a timeout hand signal, but I'll take a breath, I'll pump the brakes, literally and metaphorically, I'll pump the brakes on the conversation and I need to pause and take a beat. There's actually a really common thread that I've clients have told me about and I've actually experienced in my own life many times. I'll get off of a heated phone call and I'll hang up and then a few minutes will go by, something will soften or a new thought will come to me, or I'll have a moment of clarity, or I'll start to feel contrite and maybe a little guilty at something, at how I said something or what I said. And I'll actually have a better opportunity to reconnect through sending a text. Now, I'm not a fan of text fighting or avoiding actual connection through text, but there is this phenomenon of I have to stop the chain of events that's on, that's gaining momentum that I have. I'm losing control and I'm fighting hard to win and I press pause and I stop and I breathe and I reflect and then I'm seeing things in a different way. And then the act of texting is not to avoid the deeper connection, but I think there is something too similar to why I love journaling. I'm thinking about what I'm writing and I'm thinking about what I'm sending. And generally that is either an apology or a more well formed thought or a clarifying statement or a question that helps reframe. There is something about step out of the game. If you catch yourself in this like pickleball match of like point, counterpoint, point, counterpoint, point, counterpoint. You're just trying so hard to win. Step out of the game so that pause is not abandoning the other person or abandoning the topic altogether or it's not avoiding it. But I need to get out of this, the rules and the context of this game. Win or lose, I'm going to step out, I'm going to breathe and you know, you're in a better place to re approach the conversation. When I come back online. That's the language I use. It's hard to articulate into words because it's a full body experience. The more I am caught in winning or losing or making somebody wrong, my focus becomes really narrow and I only see the examples. I only see the points that prove my perspective right. When I step out of the game and I breathe, I come back to the present moment. Stepping out of our win or lose dynamic isn't weakness, it's wisdom. Because in the pursuit of making somebody wrong, it almost always puts us in a defensive position too. When we can layer a little compassionate curiosity into conversations with loved ones, particularly challenging ones. It gives gives us an opportunity to step out of a win lose dynamic and into a deeper sense of wisdom. And that idea beautifully sets up this part of my conversation with Eli Martinez because when you're in the wild, trying to win against nature ultimately sets us up in a losing position collectively. When you connect with nature versus resisting it. That connection is also when magic happens, when transformation happens, when beautiful things unfold. And we talk about some of that here. So now let's dive in with Elan Martinez. As we find ourselves in the holiday season, I have been thinking a lot about meaningful gifts. The kind that help us slow down, reflect, connect with ourselves and the people we love. If you're looking for something special, I've created two resources that come straight from my heart and my therapy practice. The first is called the Treasured Journal. It is a guided reflection reflection tool built around seven key areas of your life. Filled with prompts, sentenced stem stories and space to explore the things that really matter to you. It's a beautiful way to reset, especially as we're heading into our new Year. For the little ones in your life, or maybe grown ups who are helping them navigate their emotions, there is also my children's book Wrestling a Walrus for Little People with Big Feelings. It is a sweet story about a small penguin, a big obstacle, and the power of meeting our feelings with kindness instead of fear. Both make wonderful holiday gifts for friends, family or for yourself. Because calm curiosity and connection are gifts we all deserve. You can find both the Treasure Journal and Wrestling a Walrus in the links in the show notes or on my website, danielireland.com when your physical reality or even your mental reality feels so removed from the wild world. We live in boxed rooms and we're so connected with screens and my wildlife outside my window is squirrels, cardinals, Perfect. So how would you speak life into someone saying yes to an adventure and where do they begin?
