Integrative Insights for Better Health and an Inspired Life Series
TOPIC 3: Authenticity and Health
Integrative Concept: Authenticity and Health
Authenticity has been the subject of study and commentary by philosophers, theologians, psychologists, authors, and poets throughout human history.
There is growing attention and research focused on authenticity and its impact on health and well-being. The difficulty that researchers are facing is that authenticity is difficult to define as a measurable construct,. Current researchers are defining authenticity in a variety of ways and there is not yet an agreed upon single definition of authenticity. As the term is typically used, authenticity can be said to refer to “the degree to which a particular behavior is congruent with a person’s attitudes, beliefs, values, motives, and other dispositions.” Philosophers would describe it as “being true to one’s self”. The poet says, “Authentic expression is heart-based.”
As I looked into the research involving authenticity, there is not a robust collection of data yet. In the few studies I came across, acting with authenticity has been found to be "a positive predictor of mental health." Another study stated that “those with higher scores for authenticity had higher levels of self-reported happiness.” One study done through the University of Houston looked at over 500 college students and assessed them for levels of experiencing loneliness. The study found that authenticity can have a buffering effect that can be protective in students experiencing a significant level of loneliness, They reported “authenticity buffers the negative impact of loneliness on alcohol-related problems, physical symptoms, and depressive and anxiety symptoms.”
A meta-analysis titled, Living the good life: A meta-analysis of authenticity, well-being and engagement (Anna Sutton School of Psychology, Faculty of Arts and Social Sciences, University of Waikato, Hamilton 3240, New Zealand) reported: “There is good evidence that authenticity is directly associated with greater well-being across a range of contexts (Ariza-Montes et al., 2017; Kernis & Goldman, 2006; Wood et al., 2008). Besides enhancing wellbeing directly, authenticity can also be a key mechanism contributing to well-being in relationships (Brunell et al., 2010; Le & Impett, 2013).
While these studies show some positive impacts of authenticity on health and well-being, I admit to being somewhat disappointed with the small number of studies and lack of strong conclusions. As I reflected upon this, I could see one possibility for why this is the case. Authenticity is in the spiritual dimension of human experience. And the term “experience” is key. Authenticity is more experiential than a single isolated, clearly defined entity. The spiritual dimension of our human lives is layered with nuance and does not lend itself well to being easily definable or easily measured. Spiritual concepts, such as authenticity, are often better understood within the narrative of our experiences.
Just because something is hard to capture or measure, does not mean it is less important. While there is a current lack of a strong body of evidence for the importance of authenticity for our health, our experience in medicine over 25 years and our work in life and health coaching has shown that it is crucial for our well-being, health, and relationships. When we see people making authentic life choices, we see the positive impact in their lives and relationships. When people are consistently making choices in life that are NOT resonant with their values and beliefs, we see the negative impacts on their health from a chronic stress response. Our work as physicians and as coaches include helping people identify what their values are, what is in their long-term best interest for health and well-being, and we help them navigate choices that bring about greater resonance with their values and goals. So, instead of relying on medical studies and data, we will explore the topic of authenticity from a more personal perspective and from our experience and work in healthcare and in coaching.
If we return to some of the proposed definitions of authenticity as: the degree to which a particular behavior is congruent with a person’s attitudes, beliefs, values, motives, and other dispositions and the philosopher’s description of “being true to one’s self”, it is clear that authenticity involves knowing what our values and beliefs are and acting upon them in a way that honors those values/beliefs.
In our first topic in this series, we explored “What Sparks Aliveness in You?” and we looked at how important it is to incorporate into our lives actions, relationships, and experiences that deeply resonate with us and bring aliveness. This exploration of what brings aliveness is one way to tap into that authentic self that we all have.
In topic #2, we explored the Importance of Life Meaning and Purpose for our health. This, too, is another way to get to know what is authentic for us. By naming those deeper values we hold and by manifesting what brings us that sense of meaning and purpose, we are accessing and bringing to action our authentic selves.
I believe authenticity is deeply tied to both self-knowledge (What do we value? What resonates with us? What sparks aliveness? What is meaningful to us?) and to actively making choices that honor the answers to those questions. Authenticity is not merely an exercise in figuring out which one choice is the right (authentic) choice in a particular situation. There often is not a single right (authentic) answer. There can be many authentic choices and many inauthentic choices for any one situation. An authentic choice for an identical situation can be different from one day to the next depending upon the confounding factors and life details present at that moment. Authenticity is about making choices after weighing values and life details and coming to a conscious awareness of the intention that underlays the choice. It is about finding the balance point among the values and life details which guide the choice. Authentic choosing occurs with self-knowledge leading to conscious intention that translates into a resonant action. The idea of finding the balance point among multiple values is crucial. We can make authentic choices about small matters or major life decisions and everything in between.
For a simple illustration, take a situation of facing the choice to accept an invitation out to dinner with friends. Or another situation in which a friend asks for help in moving. What goes into making an authentic choice? There are lots of layers to look at for each of these. They both include answering such questions as: Do you have the time to do so? Do you have the energy? What are your other obligations? Does this align with your values? Which values? (i.e connection, relationships, service, presence etc.) When you say “yes”, what value(s) are you honoring and does that resonate with you? When you say “no”, what value(s) are you honoring and does that resonate with you? Your choice may not be what you prefer (who really likes/prefers to help other people move?!), but to be authentic it needs to honor values that are meaningful and important to you and allow for the realities of your life circumstances. You may choose to accept the dinner invitation to consciously honor your values for connection and relationships. You may decline that same invitation to honor your values for the need for proper rest as you are over-committed at the time. You may choose to help the friend with moving or decline the request for the same reasons and values. The key is to consciously make your choices after weighing and balancing the values that you hold deeply, and the life circumstances you are navigating at the present moment.
While it has been shown that acting authentically can positively impact health, it has also been shown that acting inauthentically, (opposed to one’s attitudes, values, beliefs, motives and other dispositions) has a negative impact on health. It makes intuitive sense - - when we act against what we value or believe, it can set off our chronic stress response, which can lead to the negative health impacts already presented in prior postings.
Acting authentically is not just a simple trait or behavior that people either choose to do or not do. There are many factors that can influence how people choose to act. Stressful and controlling environments and relationships can supply pressures that activate the survival mode for a person and can lead to choosing actions that may not be congruent with one’s values, beliefs, and what one would call their “authentic self. These choices against one's values and beliefs can be conscious or unconscious and are rooted in our deeply rooted survival instincts. The negative toll on one's health when consistently living or working in these stressful and controlling environments can be drastic due to the chronic activation of the body's stress response.
In our Health Care Worker Wellness Program, we work with the participants in understanding the negative impact of stress on health and we introduce the concept of consciously making authentic choices to improve their lives and their health and well-being. In one of the sessions, we present material from a Canadian physician, Dr. Gabor Mate, who writes in his book, When the Body Says No, about his observations and various studies that show an increased risk of illness with the following personality tendencies:
1. Inability to say “No”
2. Feeling responsible for everyone else’s feelings at the expense of your own (people pleasing tendencies)
3. Over-identified sense of duty
As I initially read the above three tendencies, I couldn’t help but see myself in all three. Also, in medical training, these three tendencies are rewarded, honed as skills, and even demanded of us within the medical system. In the above three tendencies there is a default choice to honor the need for attachment over all other values/needs. If a person operates out of these tendencies, they tend to make choices that places pleasing others, not disappointing others, avoiding conflict etc. above any other legitimate and authentic value and need they may have. This often causes interior distress and the activation of the chronic stress response that can lead to negative health impacts (depressed immune system, poor sleep, fatigue, increased inflammation, higher risk for cancers etc.). Dr. Gabor Mate talks about how we have many needs as human beings, including the need for attachment and the need for authenticity. When we are young and growing and developing, the needs that support our survival become prioritized over other needs. As infants and young children, our attachment to our caregivers takes precedence over any other needs as our survival depends upon it. As such, we often develop behaviors, actions and life stances in our early years that honor this very important need of attachment that supported our survival and growth. We can carry those patterns into adulthood and into our relationships and life choices.
Attachment is still a very important need in adulthood. However, attachment in adulthood does not have the survival implications that it did when a person was an infant or young child. Authenticity is also a need that is essential for our health and well-being. However, authenticity can be inadvertently ignored in favor of attachment due to learned patterns from the childhood bias towards attachment needs. Patterns of continuing to choose attachment over authenticity can have negative impacts in our lives if we do not also honor our authenticity needs. It takes becoming consciously aware of our motivations, intentions, values, and beliefs to start to choose from an authentic stance. It does not need to be an either/or situation, but instead needs to be a both/and scenario for best health.
The idea of defaulting toward attachment needs at the expense of any other legitimate authentic need was a new concept for me. As I looked at the three behavioral tendencies presented by Dr. Gabor Mate that can increase the risk for illness and disease, it was a real awakening for me to examine how I tended to make choices. I began to take stock of my life and choices and examined more closely my motives, intentions, and values. I began to awkwardly and clumsily make choices from a more authentic stance. As I did so, I made small and large life changes and choices and found myself in a much healthier place.
Metaphors can often help us access our authentic self and can touch those deeper elements that are hard to name, but that speak to what is authentic for ourselves. Back in 2018, I was on a week-long retreat for spiritual renewal, and as part of that time of renewal I took the opportunity to solo kayak in the lagoons and waterways within Lake Erie’s Presque Isle peninsula in Erie, PA. As I kayaked, and then drifted a little enjoying the scenery, I found myself in a large section of lily pads. As I rested there, I was reflecting upon my life. As I tried to paddle out of the lily pads, I found that it was really difficult to move and I felt very stuck. Even though the large expanse of lily pads was beautiful to look at, it was not where I wanted to stay or be. That external metaphor touched my soul at a deep level. I remember laughing out loud at how this external reality reflected my feelings about my life scenario as well. I felt deeply stuck in my life within a "beautiful looking setting." At that time, I was working as a physician running the free medical clinic that I had started 18 years past and was also working part-time in a Cardiology practice. I was also a Catholic Sister in a religious community that ran a retreat center and had a social service outreach. I loved my work as a physician and felt great meaning and purpose in that work. However, in addition to my full-time physician work, I found myself covering other duties and activities on weekends and evenings that did not allow me any rest and recovery. It was majorly impacting my ability to be effective in my work as a physician, which for me was a deep calling and was where my gifts and passions could best find their expression – it was part of my authentic self.
I realized that I was the epitome of acting out these tendencies in my life:
1. Inability to say “No”
2. Feeling responsible for everyone else’s feelings at the expense of your own (people pleasing tendencies)
3. Over-identified sense of duty
I knew at my core (my authentic self) that I could not continue at this level of service without becoming ill, and I was putting patients at risk due to my exhaustion. As I struggled to extricate myself from the lily pads, I rowed with as much strength as I could muster and found myself freed from the lily pads and back in the channel that I had intended on exploring. That brought another metaphor to life - - look what can happen when you take the time and effort to row your own boat, and you stop trying to row everyone else’s boats. These were authentic-self messages and insights. I was performing additional duties beyond my endurance level that really did not require my skill sets or presence and could be done well by others. I was just afraid of saying “no” as I knew it would disappoint others and require someone else to do the work. I felt responsible for everyone else’s feelings. And I felt duty bound to serve. There were no balance points here in my life. Choices were made to preserve attachments only at the expense of so many other legitimate needs and values. Authenticity is about finding balance points that can most honor the values and beliefs and gifts and passions that make you a unique human being. For me, that meant stepping away from some duties that were negatively impacting my health and well-being so that I could properly focus on my other responsibilities that were more in line with my authentic life purpose. It even eventually resulted in my leaving Religious Life, after years of deep discernment. Making those changes was not easy, but resulted in a whole new life that was more in line with that inner “true self”, and that honored the authentic values, gifts, and passions that are unique to me. Living authentically, making authentic choices, is often something we gradually learn over time, as we become more self-aware, and after we practice with both small choices and big life choices. It can be an awkward and clumsy process, but the rewards in health, well-being, and fulfillment are certainly worth the efforts!
COACHING CHALLENGE:
Dr. Greg once shared this quote from Richard Rohr with me (see quote in green box) and at the time I burst out laughing. It struck such a chord with me. And while it is not meant as a humorous quote, anyone that has found themselves in a life situation of being over extended, burned out in any way, or constantly trying to never disappoint others, this statement rings incredibly true.
When you start making more authentic choices, sometimes those around you may not be as supportive as you might hope, as you are changing the established relationship dynamics. You may benefit from the following reflection on “The Friction of Being Visible” by poet and author Mark Nepo:
Living through enough, we all come to this understanding, though it is difficult to accept: No matter what path we choose to honor, there will always be conflict to negotiate. If we choose to avoid all conflict with others, we will eventually breed a poisonous conflict within ourselves. Likewise, if we manage to attend to our inner lives, who we are will -- sooner or later -- create some discord with those who would rather have us be something else.
In effect, the cost of being who you are is that you can't possibly fit everyone's expectations, and so, there will, inevitably, be external conflict to deal with -- the friction of being visible. Still, the cost of not being who you are is that while you are busy pleasing everyone around you, a precious part of you is dying inside, and so, there will, in this case, be internal conflict to deal with -- the friction of being invisible.
As for me, it's taken me 30 of my 49 years to realize that not being who I am is more deadly, and it has taken the last 19 years to try to make a practice of this. What this means, in a daily way, is that I have to be conscientious about being truthful and resist the urge to accommodate my truth away. It means that being who I really am is not forbidden or muted just because others are uncomfortable or don't want to hear it.
The great examples are legendary: Nelson Mandela, Gandhi, Sir Thomas More, Rosa Parks. But we don't have to be great to begin. We simply have to start by saying what we really want for dinner or which movie we really want to see.
Coaching Challenge: Authentic Living –Being authentic and living authentically involves being honest with yourself and others and making choices to live your best life and to be your best self. Take some time to reflect and answer these questions and commit to actions that promote authentic living. These series of questions can lead to a more inspired and authentic life when thoughtfully considered and then acted upon.
Is there an area of my life that I am accommodating away my truth?
How might I choose the “Friction of Being Visible” to be more authentic in this area of my life?
What do I want more of in my life?
What am I going to do to manifest this “more” in my life?
What do I want less of in my life?
What am I going to do to decrease what I want less of?
INTEGRATIVE PRACTICES - ENERGY MANAGEMENT
“Think about your energy. Examine and learn what vitalizes you, nourishes you, renews you….Where do you get recharged? Who are the people who enhance your life force, invigorate you? Who does it feel good to be around? What activities make you feel better? What forms of nature speak to your soul? What opens your heart, helps you feel alive, breathes life into your spirit? Melody Beattie in Journey to the Heart
ENERGY MANAGEMENT
One helpful metaphor for assisting us in making authentic choices is to view our life as a bucket containing our energy, our passions, our meaning and purpose, our satisfaction and gratitude for the life we have. Events, relationships, stressors, emotions, and the realities of lived experience can poke holes in that life bucket, resulting in the draining out of our energy, passions, and hope - - which can lead to the experience of overwhelm, stress and burnout.
To prepare for the Energy Management Integrative Practice below, answer these questions:
What, in your life, is poking holes in your bucket that you do not have much control over?
What, in your life, is poking holes in your bucket that you have some control over?
What actions could you take to actually repair some of the holes in your bucket?
What activities, experiences, relationships, thought patterns, spiritual practices etc. can fill your bucket?
ENERGY MANAGEMENT is the concept of making choices in daily life according to:
How full is your life bucket at this point in time when a request is made of you?
How many active holes are draining your energy at the time of a request made of you, and do you have enough energy reserve for what the choice will require of you?
Would this request fill or drain your bucket? It involves making choices that are in your long-term best interest. As a person makes more and more daily choices from a place of authenticity, stress decreases, energy improves, life becomes more manageable, and we are honoring what we value and find meaningful.
INTEGRATIVE PRACTICE – Energy Management:
For the next 2 weeks, make every choice for your daily actions with an Energy Management Approach. After 2 weeks…. What impact did that have in your life?
Reflection Author: Dr. Karen Willenbring MD, On^Point Integrative Medicine, 510 Cranberry St., Suite 220, Erie, PA 16507. Office phone: 814-616-0123
For Continuing Medical Education (CME) Credits for this Reflection#3 in the Integrative Insights for Better Health and an inspired Life Written Reflection Series, please email us at info@onpointimed.com and request the CME link to be emailed to you.
Each Reflection in the series has 2 Category 1 AMA PRA Credits available.
Cost is $50 for the 2 credits. Make checks payable to: On^Point .
Mail to: On^Point Integrative Medicine, 510 Cranberry St., Suite 220, Erie, PA 16507
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