June Converse

My Journey from Awareness to Acceptance to Authenticity


Have you noticed that when you are shouting at someone, they stop listening?  They close down?  If you have children, you can actually see their eyes glaze over. 

Now take a second and think about your reaction when someone yells at you.  Do you really get anything out of the interaction other than increased animosity?  The person who is yelling does have something to tell you – something worthwhile or their emotions wouldn’t run so hot.  

What’s My Point?

Sometimes we let our emotions SHOUT at us.  The emotion becomes a clanging beast pounding your head, your heart.  When that happens, we no longer hear what the emotion is trying to say.  If we can calm the beast, then we can get the message.  Remember though we want to calm, NOT ignore.  We never want to shove emotions away.  Our emotions have a purpose but we can’t find their message when they are shouting down the door.

Here’s One Way to Calm Down (and it’s fun)


  • Internet access
  • the lyrics to a favorite song – a song with lyrics you really like
  • (a recommendation:  don’t choose an inspirational or spiritual song – I’ve found that while they are wonderful, they can also open a door to the inner critic)

What To Do:

Read the lyrics carefully.  Ask yourself these questions:

  1. What story is the writer trying to tell?
  2. Can you feel that the story might be autobiographical?
  3. What emotion do you think the writer felt when writing?  Are the emotions soft or loud? 
  4. What emotion do you feel when reading or listening to this work of art?  Do you think that’s what the author wanted you to feel? 
  5. Does the music (as opposed to the lyrics) add to the emotion of the song?  Does the music match the emotion or conflict with it?
  6. Why did you choose this song?  What about the lyrics speak to you?
  7. If you have a chance, see if the video supports your analysis.  (I’ve found that the video doesn’t often reflect what I think the writer was trying to portray.)


  • Are you calmer? 
  • Did you enjoy this? 
  • Do you think the author’s emotions were calmed writing these lyrics?
  • Can you now identify what your too loud emotion is and what it may be trying to say?
  • What you I like about this song? 

My Personal Example:

I used Chris Stapleton’s newest song, "Either Way" because I found it very powerful the first time I heard it.  Here are the lyrics:

[Verse 1]
We pass in the hall on our way to separate rooms
The only time we ever talk is when the monthly bills are due
We go to work, we go to church
We fake the perfect life
I'm past the point of giving damns
All my tears are cried

We can just go on like this
Say the word, we'll call it quits
Baby, you can go or you can stay
But I won't love you either way

[Verse 2]
It's been so long since I've felt
Anything inside these walls
You can't help, you can't hurt
When you don't feel at all
I used to cry and stay up nights
And wonder what went wrong
It's been hard
But hearts can only do that for so long

We can just go on like this
Say the word, we'll call it quits
Baby, you can go or you can stay
I won't love you either way

  • I feel anger.  I feel anguish.  I feel resignation.
  • Can you feel the emotions “she” must feel when she hears this song? 
  • Did you notice the line:  “we go to church, we fake the perfect life”?  That resonates with me a bit too much.
  • If you get a chance, listen to this song – I think the voice and the music match his tone/message perfectly.  Very powerful and sad song. 

This took me all of five minutes but I’m calmer.  I can hear myself now instead of all that internal clatter.  Five minutes well spent! 

Our inner critic has one favorite activity – knocking you off your game!  I just wrote another recipe that helped to shut the critic’s mouth.  As I did those activities, I realized I was having a ton of fun with one specific activity:

Imagine you are at dinner with a [fictional] character you absolutely HATE.  (Every story has a villain, right?)  What would you talk about?  What you would want to say?  What do you imagine the character would say back?

As I played this game, I realized my inner critic was having the time of her life!  And, since it was a fictional character, I could do/say/think whatever I wanted.  My inner critic is really pulling out all the stops – I’m truly laughing at her exuberance. 

Who do I hate? 

Let’s go with Cersei Lannister (Game of Thrones)

What would I say?

  • You killed your own kids – yes, you did.  You may not have pulled the trigger but you did it!  You are one cold-hearted b*$%^.
  • And, gross, sleeping with your own brother and having all these incestual kids – okay, it’s a different time but you had to know those kids would be frigging warped!  True, Jamie is cute but come on – show some integrity!
  • Do you ever listen to anyone other than yourself?  Just shut up, will ya!
  • I do have to admit – as much as I hate it – that blowing up your enemies was too cool.  But don’t you see how that might backfire – karma and all that?
  • Did you see Jamie’s face when you sat on that throne?  He’s the king killer – looks like he may be coming for you.  How do you plan to control him?
  • Who do you really think killed Joffrey?  You know it wasn’t Tyrion – you just blamed him to get rid of him.  And why do you really hate Tyrion so much – because he has integrity? 
  • Are you worried at all or do you just think invincible?  Can you not see the forces lining against you?
  • And people all around you really are starving – can you not live quite such a lavish, indulgent lifestyle?
  • Do you care that almost all viewers are looking forward to your demise?  Oh no, you don’t think George R Martin has the guts to get rid of you – ha!

Can you see why my inner critic is frolicking?  I’ve given her free reign (and trust me, she’s being more graphic than I can be here) ….

My inner critic is focused elsewhere and since I’ve given her such a dramatic character, she’ll stay busy for a while.  If I know her, she’ll move through all the characters in Game of Thrones.  I’ll have lots of time to get things done without her voice bringing me down! 

Trust me, Cersei won’t mind!  After all, she’s fictional.  And my having such vehement feelings just proves Lena Headey is a great actress!

What do you when your inner critic rattles your cage?  You know what I’m talking about – you’re trying to do/change/become something and your inner voice tells you why you can’t/ shouldn’t/ won’t.   Before you keep reading, find that voice and let her get a few jabs in – that way, you’ll know if this activity helps you or not.

My inner critic is having a high-old time telling me:

  • “You aren’t a good writer – just look at what that critique just said!”
  • “You’ll never be successful – you’ll just be a drain.  Go find a real job!”
  • “You keep going two steps forward, 100 steps back!”
  • “All you can say you accomplished is the laundry!  Where is your value?”
  • “You have no authority to write about mental health issues.  No one cares what you have to say.”

She needs to SHUT UP … (I wanted to use much more colorful language!)  How can I put a sock in it?  (Note:  first you have to recognize the voice – which requires you to pay attention to your thoughts!)

Ingredients (what you need to do this activity):

It would be great if you have paper and pen but you can just do this in your own brain! 

Actually, trying to “hold” all of this in your mind will really stretch you and force that inner critic to hush – there won’t be room enough for both!

Recipe (how to do this activity):

Recognize that negative voice! 

Choose one or more of the following topics and just think about it.  Dig deep for the answers – don’t settle for easy, superficial answers. 

  1. What are your 5 favorite movies or TV shows and why?  What draws you to that movie – plot, characters, setting?  Be specific.  Think of the people in your life – who would benefit from this story?  Why?
  2. What are your 5 favorite books and why?  What draws you?
  3. What 5 characters would you like to have for dinner or coffee (book, TV, movie – choose a fictional character)?  Why?  What, specifically, would you want to talk about?
  4. Imagine you are at dinner with a character you absolutely HATE.  (Every story has a villain, right?)  What would you talk about?  What you would want to say?  What do you imagine the character would say back?
  5. Imagine you have to write a fictional short story.  Come up with 5 story ideas.  Why do these ideas interest you?
  6. Using your favorite book, TV, movie, as the basis …  Imagine it’s five years later – what is happening with the characters? 
  7. Going back to your favorite books, TV shows, movies - what lesson was the writer trying to teach you (and yes, they all have some lesson)?  Did you agree with the writer’s opinion?  Did they make their opinion clear?  For example, in Cider House Rules, a large part of the story was about abortion.  What did the author want you to believe/think/do?  Pretend to have a debate with the author – even if you agree with him– challenge yourself to argue the other side.
  8. Put two of your favorite (or least favorite) characters from DIFFERENT works into a conversation.  Imagine they have met a dinner party – what would they talk about?  (Example:  Imagine Mr. Darcy talking with Christian Grey.)
  9. Be the Inner Critic for one of your favorite characters.  For example, I love Tate in Sweet Dreams by Kristen Ashley.  If I got to be his inner critic, what would I say?  (Example:  “Tate, no wonder you’re stuck with Neeta – you deserve each other because you can be such a jerk.”  “That bike does not make you the man you think it does.”) 
  10. Use an early scene of something you’ve recently read or watched.  Now, change it and then follow the story with this change:  Would there even be a story if the beginning changed?  (Example:  In the TV show River, one of the first scenes is River chasing a suspect to his death when he jumped off a roof.  I can re-imagine that scene with the suspect not running.  How does the story change?  How would it develop differently?)
  11. Choosing again, change the setting this time:  How would the story change?  (Example:  Sweet Dreams is set in the tiny fictional town of Carnal, Colorado.  How would the story change if it was a beach, or a large city, or a foreign city, or outer space?)  Or add your mother/sister/friend (not yourself) to the story. 
  12. If the story is both a book and a movie, compare them.  What was left out of the screen version?  Why would the screenwriter leave that out?  How did the scenes get selected?  Would you select different ones?  Usually the book is better, but either way try to figure out why.

Did you notice that I stayed in a fictional world?  That was intentional.  Our inner critic can’t criticize something that’s not real.  Oh she may try to critique your choices or answers, but her voice will be diminished because there is no basis in reality.  In a fictional world, your choices don’t matter – it’s all in a world someone else created.

Assessment (did this activity help you):

Is your Inner Critic quiet?  Or at least quieter?

Did you find another way to entertain yourself instead of listening to negativity? 

Did you learn something about yourself based on your choices?  (I did – I really was able to understand what types of stories bring me joy and why.)

My personal example:

I’ve been watching The Fall on Netflix.  The story is simple – a serial killer is being pursued by a detective.  What makes it so interesting is the character development.  I HATE the main detective, Stella Gibson, who is played by Gillian Anderson.  If I could have her over for dinner what would I want to know?    I’m only ½ through the series, so I started asking questions I hope get answered before it’s over.  Here are a few:

  • Do you feel any moral code when it comes to sleeping with married men?
  • How many have illicit affairs have you had and what have the consequences been?  Would you even call them ‘illicit’ or is that my judgmental word?
  • Do you really just go up to an attractive man and give him your hotel room number without any other form of contact?  How often does that work?  Is the sex good – better than in a committed relationship?
  • Have you ever been in a committed relationship?  What happened?
  • Do you worry about diseases or your reputation or his reputation?
  • Do you consider the wife at all?  Or is that the man’s problem?
  • Are you as cold as you seem?  Have you always been this way?  Do you have any “real” friends?

Okay, so my inner critic is now beating up Stella Gibson – it’s better to beat up some fictional character than me!  And, I get to feel virtuous – I may not be the next Elizabeth Gilbert but at least I’ve never slept with a married man! 

Lastly, and this is just a side benefit, I’m pulled even more into the show – in a way, I’ve entered the show – which will just enhance my watching experience.  As a matter of fact, I’ll be asking these questions to my husband – we should have some great conversation!

An Extra Comment:

My husband does my editing … here is what he added:

“Your Inner Critic is a moron.  If I was violent, I’d kick her ass from here to Hades.” ~ I thought that was sweet and wanted to share.  

Some people, like my husband, live in a more rational world.  He rarely, if ever, feels an out-of-control emotion.  He gets angry, sad, scared – but he never feels out-of-control.  When an emotion hits me in that powerful way, he’ll often look at me as if I’m an alien.  My kids actually used to say that I literally turned blue when I was excessively angry.  A blue alien. 

Unfortunately, for me at least, I’ve never been able to put into word what’s happening inside me.  I either can’t find the words or can’t make the words make sense.  Or, and this is what happens most often, I feel like if I do explain I’ll sound crazy. 

I’ve been reading this great real-life story (a combination of fiction and non-fiction) by Anton Svensson.  In the book, he writes these words:

….[it] was like forcing out another person who’d moved inside him, who’d made himself at home, and who under no conditions wanted to move out again.

The Father by Anton Svensson

As soon as I read those words, I recognized myself when I’m filled with excess emotional energy.  It fills like someone (anger, sadness, fear) has become a completely separate being inside me.  I feel alien.  I act/react in alien ways.  I scare people.  I scare myself.

Controlling the Out-of-Control

I keep repeating that emotions are important because they are.  Out-of-control emotions, however, are counter-productive.  As a matter of fact, out-of-control emotions usually make the situation worse and the consequences more dire.  We must find strategies to calm ourselves. 

In DBT circles, this is called Distress Tolerance.  I think all therapeutic models have some mode of finding calm.  This site offers several suggestions:  http://www.dbtselfhelp.com/html/distress_tolerance1.html

I found what works for me:  I get in my car, drive around I285 (63 miles) while listening to a book that I already know.  I choose a book that I already know because I’ve already experienced the crisis and climax.  When I’m in distress, it doesn’t help me to add stress with a fictional crisis.  The book I choose also has a ‘happily ever after’ ending and I skip around the chapters to only listen to the ones I enjoy.  Interestingly, this is the only time I actually drive the speed limit.

Usually after this hour of driving, I’m still emotional but I’m no longer a blue alien. 

I know this is a disassociation technique.  I know some therapists would not condone my approach.  Some therapists would tell me to “sit with it” or “hold it”.  I agree with that most of the time but sometimes it’s just too hot to hold.  When the emotion is that hot, it can burn down the house.

My husband used to hate it when I took this little trip.  He worried.  He also likes to resolve conflict as it occurs.  He still doesn’t “get it” because he doesn’t experience extreme emotions.  On the other hand, he has also learned that 1) I’m probably safer taking this time to chill; 2) Our relationship is likely safer because the danger of saying things or making decisions we regret later is reduced; 3) When I return, I’m able to handle my emotions and use the information they provide wisely.  He has also learned through experience and time that I return home OK – almost always better off and safe every time.

Sometimes I don’t need something as extreme as a tour of Atlanta.  I have a list of other strategies to use:  read, bath & book, walk/exercise.

What Works/What Doesn’t?

It’s important to have strategies in place BEFORE you get out-of-control.  Once that emotion dragon takes over, it’s hard to even think.  So, today, tomorrow, find a few strategies to try when you are feeling like your normal self.  Which activities calm you?  Which make you more anxious? 

For some of you, doing a meditation or a mindfulness activity helps.  For me, meditation/mindfulness makes me jittery.  It’s important to know what works and what doesn’t. 

What works for me is a solo-activity.  Maybe journaling or coloring or doing your favorite hobby would work.  Maybe cooking or savoring a bowl of chocolate ice cream.  Maybe doing one of the DBT worksheets (or any of the therapeutic worksheets) is the key.  How about a puzzle or Sudoku or Angry Birds? 

Look at the website list above or search “worksheets for calming” – even some of the worksheets for kids will help. 

Don’t be dogmatic:  what works for YOU may not be what works for your friend.

Create A Toolbox

Create a toolbox of strategies.  In the second drawer of my office I keep colored pencils, sketch paper, some of my favorite DBT worksheets, a coloring book, a book of word finds.  I also have a file folder on my computer of puzzles and other therapeutic things.

Just yesterday, I was wrestling with a problem and I felt myself beginning to get anxious.  I heard my negative voice start condemning me.  I went to my drawer, tried to draw a flower.  It sucked!  I have no drawing talent.  I actually ended up getting tickled with how bad it was.  I only took 10 minutes to calm myself.  When I came back to the project, I was able to refocus and get my problem solved. 

If I Just Have To Be Negative

If I just have to let that emotion run its course – if none of my strategies work, I do the Catastrophe Exercise – either written or just in my mind.

I learned about this via a TedTalk.  (I can’t find it again to give you the source.  Sorry.)

Catastrophizing Recipe

  1. Name the problem.  An example:  my company has announced lay-offs and I might lose my job.
  2. Ask yourself, “If I lose my job, what will happen?”
  3. You’ll likely have a series of answers – all worse than the last.  That’s the idea.  Find the ABSOLUTE WORSE SCENARIO.  The example:  If I lose my job, I will not be able to pay my mortgage and will have to foreclose.
  4. Imagine that scenario in detail.  Then ask yourself … “I would?”  Example:  If I lose my house, I would ….
  5. Make the plan.  Plan exactly what you would do if you lost your house.  Solve that problem.  Example:  I have parents, siblings, friends who have available space.  I could work at McDonald’s and make enough for an apartment.  Note:  these answers are not ideal – no one wants to go back to Mama – but they are do-able.
  6. Once you realize you can handle the worst case, you can handle anything else.  And, seriously, what are the odds of the worst-case scenario actually happening?
  7. One last idea:  once you’ve calmed some, go back to these scenarios.  Can you identify a change you need to make to create a safer environment?  In the example, I might have realized I need to focus more on building my emergency savings or I need to update my resume.  Be proactive. 

By the way, watching YouTube or TedTalk videos is a great way to take a few minutes to chillax.  The TedTalks are all less than 20 minutes and they have some compelling talks.  And, we all know that cat videos are relaxing – laughter always is!

In the spirit of catastrophe, cats and humor:  https://www.youtube.com/user/CatCatastrophes

I knew red roses meant love, white roses meant purity, etc. I didn’t realize
that almost every flower and herb has a meaning. Did you know, for example, that oregano represents joy? We’re going to use our brains and a touch of creativity to design a bouquet. As much as I’d love to be able to buy one, I doubt that would be affordable or even possible due to seasonal differences. Instead, we are going to use the internet and our printers.


  • Internet access
  • color printer
  • copy paper
  • posterboard (whatever size you desire)
  • pen/pencil
  • glue


  1. Decide who you are creating this for (I made one for me and one for my best friend). Note: just because you make it, you are under no obligation to share it – this is a strategy for you – you decide how vulnerable you want to be
  2. Find a website that tells you the meaning of various flowers (http://www.almanac.com/content/flower-meanings-language-flowers)
  3. Choose flowers that say what you need to hear for yourself or what you need to say to someone else (the one for me focuses on various plants that relate to courage)
  4. Find and print pictures of these plants on the internet
  5. Arrange these pictures in a way that pleases you
  6. Glue the pictures down
  7. Either on the back of your poster or around the flowers, indicate the plant, the Latin name and it’s message
  8. If you want to be even more creative, give this bouquet a title, a border or other enhancements – let your creative side go a little wild
  9. If you want to spend the money or play in the real dirt, work with a florist or garden center to create a small garden that “speaks” to you


  • Did this project allow your mind and body to relax?
  • Did you find this project fun? Overwhelming? Frustrating? Stupid?
  • Did you find yourself being super critical?
  • If you enjoyed it, can you drill down and determine what aspects you specifically enjoyed? If you hated it or resisted doing it, can you identify what aspects made this idea abhorrent? Knowing the details of what works and doesn’t work for you will help you choose and design recipes for your own mental health.
  • Can you see ways to use/adapt this project to help you next time you need a mind break? Can you see how this project might help you communicate? For example, I’m not good with “touchy-feely” words so I made my best friend one that tells her what I feel about her. We never discussed it – I just gave it to her. That was a comfortable way for me to communicate.
  • Did you learn something (even one thing) about yourself? About flowers? About creativity?


Please share your bouquet with all of us fellow sufferers at JuneConverse.com.

What happens if you let a pot of rice boil too fast? What happens if a sweet potato drips onto your oven rack? What if the oil in the pan gets too hot? Over-boiling rice makes a mess of the stove and the pot. It becomes a ruined meal. Dripping sweet potato smells great at first but slowly turns acrid, permeating the entire house. Baked-on sweet potato also takes elbow grease to clean. Hot oil causes smoke, then fire alarms followed by fire engines.

What does the kitchen have to do with emotional safety? Think about it – remember the last time you were angry – seriously angry. Did you feel hot? Did you boil over? Did you leave a mess in your wake? Are you still trying to un-think, un-say, un-do the damage? What messes have you made because of a too-hot emotion? What decisions do you wish you could re-do because you let your emotions rule your house?

Like food, emotions are important – critical to our survival. And, like food, we have to live in balance. Just like we have to balance the level of boil in our rice, we must balance the boil in our emotions. Like your kitchen, emotions are only one room in your house and it does not control everything else. Our emotions must be balanced with our mind, body and soul. How?

Why are cookbooks so popular? Why is Pinterest littered with recipes? It’s simple really – we all want guidance to make something better, something delicious or healthy or easy. Sometimes we want a recipe that challenges us. Sometimes we just want something different. Recipes guide us to pleasurable, balanced meals. What if there were recipes to keep your emotional world from boiling over and creating a mess? What if someone took all that expert sage advice and distilled it down to a set of actionable recipes?

What is your number one goal in this exact moment? Don’t make that harder than it is … your number one goal is always TO MAKE THE NEXT BEST DECISION. The decision you made two minutes ago is over and done. What about the next minute? If you are operating with boiling emotions, you can’t make the next best decision. You have to first lower the temperature, control the boil.

What To Do When Emotions Boil?

Have you ever been angry? Have you ever been so angry would wanted to break something? Have you ever been so angry you wanted to break someone? What do you do?

Have you ever been afraid? Maybe the fear was legitimate, maybe it wasn’t. What do you do?

Have you ever been sad? Depressed? Lonely? Bored? What do you do?

Have you lost someone or something important to you? Been betrayed, abandoned, disappointed? What do you do?

Do you have one of the labels professionals have to use in order to collect payment: manic-depressive, bi-polar, depression, severe depressive disorder, eating disordered, anxiety/panic, etc.? What do you do?

Do you feel mad one minute, guilty the next, followed up by sadness and a return to anger? What do you do?

Just as death and taxes are part of the human condition, so is emotional suffering (aka the emotional boil).

  • Most people – most of the time – can move through their emotional suffering.
  • Most people – some of the time – allow their emotional suffering to overwhelm them and therefore create more suffering.
  • A few people – all of the time – let their emotions go wild and create chaos everywhere they go.

What do you do? How do you turn down the heat?

Emotional Suffering Versus Emotional Safety

Our emotions are important – they have a role in our physical, mental, emotional and even spiritual lives. Without emotion, we are robots. Our fear response tells us to run or fight when danger approaches. Our sadness allows us to process loss. Our anger allows us to defend ourselves. Our emotions keep us safe! If, however, our emotions become master instead of helper, we leave safety and enter the realm of suffering.

We should never try to squelch our emotions or control our emotions or judge our emotions. Our emotions just are. Sometimes I think of my emotions as small children who want to be heard. If you don’t pay attention to your emotions, they will throw a temper tantrum. But if we cater to our emotions too much, they become uncontrollable brats.

To continue the cooking metaphor – we must keep an eye on the pot so the food doesn’t burn, make a mess or catch the house on fire. Perfectly cooked pudding is delightful.Overcooked pudding is ugly, bitter, clumpy and too often the pot has to be trashed. When we let an emotion get too hot, we often create a similar disaster.

Can we control how hot our emotions get? Maybe. Maybe not. What we can do is recognize the water is boiling and take action to turn it down before it leaks over the pot, across the stove and onto the floor. We can slow the boil before the pot is destroyed. But how?

recipe card with a spoon

​​ Learning how to give your emotions the proper attention takes practice and technique and strategy. It means knowing What To Do. It goes beyond theory and into practice. Just like I can watch the Food Channel all day long, I can read every self-help book on the market. But if I don’t actually take the advice into the kitchen, I never create; I never improve; I never become a better cook. I never make the next best decision. I never gain confidence in my skills. So how do you move from theory to practice?

Use a recipe: gather the supplies, follow the instructions.

And, just as you would a food recipe, analyze the results. Did it need more of something? Less of something? Did it simply not meet your needs? Was it perfect? Do you want to ‘cook’ it again?

Why I’m Qualified To Write Recipes

If you noticed, I don’t have any letters behind my name.  The only “mental health” education I claim is the adolescent development classes I was required to take during college.  Why listen to anything I have to say?

Because I am a fellow sufferer!  Five years ago, I crashed and burned.  But the suffering started long before that.  If I had figured out what to do earlier in my life, I might have saved myself – and those people that I love – ongoing pain. I would have understood the concept of “what’s your next best decision”.

When it finally all came crashing down, I took getting healthy seriously (mind, body, soul).  I’ve spent – and continue to spend - countless hours in individual therapy, group therapy, classes, reading, writing, creating.  As we go along, I will share my story and my ongoing struggles – I will show you my vulnerabilities so that you can be confident I know how you feel.  I get it.  I live in a pot ready to boil.

In the last five years, I’ve finally figured out some things and I have created a new life – a balanced life.  A life where my emotions do what they are supposed to do – warn me, protect me, guide me.  A life where my emotions do not take me by the neck and wring me around.  A life where my emotions do not cause me to treat people I love like bowling pins.  What did I do?

I became a cook in my own emotional kitchen.  DBT, CBT, ACT, etc. etc. etc.  Every expert, every model, every program has its nuggets of wisdom.  Even fictional material has nuggets that allow me to think deeper, find wisdom, move toward balance.  I use them all.

I listened to all the advice; I learned everything I could.  I gobbled up ideas, suggestions.  I took these ideas and adapted them to tangible activities.  Then, just as any good cook, I …

  • Added my own spice;
  • Tried the recipe more than once (adapting/adding/enhancing with each iteration);
  • Marked my favorites;
  • Evaluated the recipe for nutritional benefits (or, in this case, emotional benefit);
  • Created a cookbook from the best of the best

I learned how to handle a hot potato without burning myself.  I learned to put the hot potato down, let it cool, then enjoy it.  This is what I’m sharing with you.  I’m giving you my cookbook.  I’m also hoping to add your recipes to mine.

No, I don’t have all the answers.  No, I don’t have it all together, all the time.  No, all of these recipes will not work for you.  I’m not trying to be a your last stop.  I’m simply trying to give TANGIBLE ways to jump into that overwhelming emotion, tame it, then let it be useful to you.  I continue to listen, learn, read, watch … I add to my collection of recipes every day. 

I will make my NEXT BEST DECISION.  My emotions will help me instead of filling the house with smoke.

What’s Is An Emotional Safety Recipe – Exactly

I have tried so many things – every book I read (even novels) give me an idea.  I’ve been collecting these ideas and manipulating them to my advantage.  I’ve been turning the wonderful “gooey” advice from self-help books, therapy sessions, etc. into tangible activities.  I’ve asked my therapist a thousand times, “What do I do?” – she never tells me.  She has me dig around – that’s her job.  But, when the chips are down, I just need to know WHAT TO DO in that exact moment.  These recipes are my answer.

For example, we all know going for a walk is supposed to help calm us … but if I just go for a walk, I’ve discovered my too hot emotion just goes with me, talks to me, justifies itself, heats up.  But, if I enhance that walk by adding another ingredient, I diffuse the heat and can analyze what the emotion is actually trying tell me and then use that information to make my next best decision. 

I mix and match all the different techniques into something that works rather than something that simply sounds pretty and scientific. 

How & When To Use A Recipe


When that emotion grabs you, grab a recipe – follow it.  Your volcano will cool.  Even if all you do is take a second to pull out a recipe, you’ll force some control back into the house.


You know it’s going to happen – your spouse is going to make you mad; someone is going to hurt your feelings; you are going to lose something valuable in your life. 

Play with these recipes before you need them.  Mark those that really made an impact.  Just as you probably know how to make your favorite food without a recipe, you’ll be able to pull up some emotional control more quickly.

With Others

Just as these recipes diffuse your emotions, these ideas can also lower the temperature in relationships.  Invite participation.  On each recipe, I’ll give you suggestions on how to do this. 

Many of these recipes are simply fun or they are a unique way to communicate.  I’ve used them with my husband, my children, my friends.   I’ve used them simply to encourage myself to keep moving forward. 

These are for you to use in YOUR emotional kitchen.  Only you live there and only you can decide what works and what doesn’t.  I’ve taken the guesswork out – I’ve read the books, listened to the experts, allowed my pot to boil-over.  I’ve made the next worst decision.  I’ve done (and continue to do) the work required to make perfect rice.  Don’t just read – get out your pots and pans.  Learn to use your emotional kitchen.  Choose one recipe and follow the steps.

The Next Best Decision Awaits

Always keep the goal in mind … the NEXT BEST DECISION.  Decide to put some new tools in your kitchen!

I will be posting recipes with many of my posts -- give 'em a try.

All of my novels, at least so far, have an element of mental illness within a character. Decide to Hope is the most autobiographical in that I struggle in many ways exactly as the female protagonist.
- J.C.
June Converse with purple hair
In April 2012 I had a mental breakdown. The real thing. I have about 36 hours that I don’t remember....



Copyright 2021 June Converse, All Rights Reserved.

closechevron-downenvelopemenu-circlecross-circle linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram