Practice Self Compassion

“The motivation of self compassion arises from love, while the motivation of self criticism arises from fear. Love is more powerful than fear.”

-Krisin Neff 

Self Compassion is hard and it is very counterintuitive to how we typically operate as humans. Simply put, we’re a negative species. We have a negativity bias that serves us well up until a point.  Oftentimes what happens when we face rejection or failure our self criticism kicks in. It can be quite addictive and spark a spiral of very critical self talk and rumination. If we failed it means we did something wrong so let’s beat ourselves up so that we can be better next time. If we get rejected, let’s critique ourselves as to WHY we weren’t enough. 

Been there. Done that. It doesn’t work. In fact it makes things infinitely worse. 

Especially in sport, there is definitely an attitude that if we fail we need to get back to the drawing board so we can figure out how to...

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Drop the Judgment.

Here is a common human experience: We have a feeling or emotion. We don’t like it or judge ourselves for said feeling or emotion. 

I can’t tell you how many times I have gone through failure and rejection and then beat myself up because I am taking it so hard.

Running dialogue: 

“I shouldn’t be this sad” 

“It’s not that big of a deal” 

“I should be over this” 

“It shouldn’t bother me” 

“I should be more positive” 

Anybody been there? We place so much judgment on how we think and feel. We are a judging species and although we will never NOT judge we can help ourselves out. 

In his book “Wherever You Go There You Are,” Jon Kabat-Zinn describes what it might be like to not judge. “Imagine how it might feel to suspend all your judging and instead to let each moment be just as it is, without attempting to evaluate it as “good” or...

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Self Soothe and Self Care

Self Care. What a buzz word these days. 

The National Institute of Mental Health (2020) defines self care as “taking the time to do things that help you live well and improve both your physical health and mental health.”

But to me that doesn’t really give us a direction for our self care. What does self care mean? 

With COVID especially there has been a shift and A LOT of talk about self care. It’s no surprise that when we are dealing with hard things we NEED to take care of ourselves. In speaking with one of my closest friends last week about what I am going through she mentioned that “we have to have heightened self care when things are tough.” 

Failure and rejection are tough. 

But at the same time I feel like we’ve morphed self care into many activities,  “acts of love” and pampering that aren’t actually taking care of ourselves. Great example, pouring yourself a glass of wine or making yourself...

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Process Your Emotions and Feelings

“If we don’t express our emotions, they pile up like a debt that will eventually come due.” 

-Marc Brackett, PHD

 

Feel all the Feels. 

 

We get clear on WHAT we’re feeling and we accept what we’re feeling but we have to actually do the feeling. 

Unfortunately this is where more often than not we have to sit with our emotions and discomfort and allow time to heal. So. Freaking. Hard. But I promise this is THE only way. 

 Being Well with Dr. Rick Hanson and Forrest Hanson is an incredible podcast that I highly recommend. In a recent episode on navigating failure they described how the sooner we attend to our feelings when we face failure and rejection the better. Why? Because this is what both the mind and the body need. In order to move through and “regulate” our emotions in an efficient way we have to honor them and give ourselves permission to feel however we are feeling. Easier said than done. 

One...

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Accept What Is. Notice Resistance.

The attempt to escape from pain, is what creates more pain.”

Gabor Mate

 

Accept vs Resist. 

 

Let’s start with Resistance to our experience. 

As Kristin Neff and Christopher Germer explain in their book The Mindful Self Compassion Workbook (2018)  “what we resist, persists.” 

What does it mean to resist our experience? We run from our emotions. We don’t like our experience. We deny our experience. We avoid, numb and block out what we actually feel. For me, resistance can look like trying to “rationally” or “logically” explain my way out of a feeling. Oftentimes I find myself adding more things than I can count to my schedule and running on “go go go” mode so that I don’t have TIME to stop and feel. I find myself avoiding being alone because when I am alone that means I actually have to be with myself and my feelings. I get irritated, I’m on edge and I find myself...

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Get Clear on Your Emotions and Feelings

 

“Naming or labeling difficult emotions helps us disentangle or unstick from them.” 

-Kristen Neff and Chris Germer 

 

When it comes to failure and rejection there is a whole shit storm of emotion and feeling.  It’s worth it to understand how greater society influences HOW we navigate emotion and how that might play into the experience of rejection and failure. Although our society has made progress we still very much view emotion as weak. Many people grow up in families that don’t talk about feelings at all. When it comes to failure and rejection, more often than not (particularly in sport) the message is to reflect, learn and then put your head down and get back to work. There is a time and place for that depending on the scenario, but this is missing a huge and MASSIVELY important part of how we process the emotion that comes with failure and rejection. 

Processing emotion is hard. It’s uncomfortable and it can take...

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Navigating Rejection and Failure. A Series.

“Success is not final, failure is not fatal: it is the courage to continue that counts.” 

- Winston Churchill

“Today’s rejection may become tomorrow’s acceptance.”

― Ehsan Sehgal

 

Everyone deals with rejection and failure. 

This is something we sign up for the day we are born. We face it almost everywhere we go, yet somehow, I’m not sure it ever gets any easier. 

It’s important to note that failure and rejection are for the most part subjective. You may look at an experience and feel like you've failed, while someone on the outside looking in may view your experience as a win. I’m not here to debate what failure and rejection are and what they are not. It’s an individual experience that we will ALL face and feel and it’s hard.

As a former athlete playing at a highly competitive DI program, I faced rejection almost every day on and off the field. As a former college coach I remember countless...

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Perrin Wellness and Performance. How did we get here and where are we going?

Hi I’m Emily and welcome to my blog! 

Over the last few months my client base has expanded and I have been on the road traveling quite a bit. I am fortunate enough to work with people, teams and athletes all over the country and as things have been expanding so have my conversations about how I got into this line of work. I thought it would be a great time to go a bit deeper into how I landed on this unique line of work and the formation of my business, Perrin Wellness and Performance. 

The truth is I grew up in and around sport. My Dad was a college basketball coach at the University of Virginia for the first 10 years of my life and has a PHD in Sport Psychology. Some of my earliest childhood memories are running around University Hall (which sadly no longer exists) at UVA and going to team practices. Even after leaving college basketball he has continued to work with some of the best athletes in the United States. His career has taken him across multiple...

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Redefining Resilient

By definition, resilient means: 

  1. A person / animal able to withstand or recover quickly from difficult conditions (adj)
    1. Similar: strong, tough, hardy 
  2. Substance/Object able to recoil or spring back into shape after bending, stretching, or being compressed 
    1. Flexible, pliable, supple, elastic 

 

In sport specifically we take this to mean being tough, having grit and being persistent. All good things in order to play competitive sport. These are almost precursors for being able to make it at the elite level. However what I think has happened is that athletes often try to embody this same toughness, grit and strength off the field when navigating all that life throws at them. These qualities along with constantly finding a positive attitude or finding the good in every situation (even when tragedy strikes) is what makes us resilient. This is what gets us through tough stuff, right? 

Wrong. 

Being resilient is less about being tough and more about...

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What is Clinical Social Work?

As I finished yet another year of school this year and look towards my graduation in November of 2022, I thought it would be a good idea to write a piece about Clinical Social Work. 

Several questions and comments I get when I tell people that I am getting a Masters in Clinical Social Work are: 

“What is that?” 

“How does Social Work have anything to do with sport and athletes?” 

“So you’re going to take kids away?” 

“Why didn’t you just do Sport Psychology?” 

These are fair statements and mostly come from a place of simply not knowing. Clinical Social Work is a relatively new field compared to Psychology or even Counseling. There is a large misconception that Social Work is about taking children away from their families and helping the poor while making absolutely no money. 

This is far from the full truth. I believe that society and more specifically the news play a large role in why...

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