Showing posts with label PTSD. Show all posts
Showing posts with label PTSD. Show all posts

Thursday, January 16, 2014

Library Shelf: Trauma and Recovery


Trauma and Recovery: The Aftermath of Violence--From Domestic Abuse to Political Terror
by Dr. Judith L. Herman


This comprehensive work examines the causes, symptoms, and treatment of post-traumatic stress disorder and the related condition Complex PTSD. I started reading it over Christmas break and ended up with twelve pages of handwritten notes! Here I will highlight some excerpts that meant so much to me that I find myself bringing them with me to other texts.

This paragraph encapsulates the mental gymnastics that harm an abused child's developing brain:
She must find a way to develop a sense of basic trust and safety with caretakers who are untrustworthy or unsafe.... She will go to any lengths to construct an explanation for her fate that absolves her parents of all blame and responsibility. (p. 101)

Turns out all those psychological contortions serve a useful purpose, even if they have to be repaired later:
Double think and a double self are ingenious childhood adaptations to a familial climate of coercive control, but they are worse than useless in a climate of freedom and adult responsibility. (p. 114)

I gained a lot of hope from Herman's analysis and experience, but the most cheerful part was reading this:
Survivors of childhood abuse are far more likely to be victimized or to harm themselves than to victimize other people. 
...Contrary to the popular notion of a "generational cycle of abuse", however, the great majority of survivors neither abuse nor neglect their children.  (pp. 113-114, emphasis added)
From the time I got married, I was so afraid of repeating some kind of "cycle"--a concept the IBLP cult strongly promoted and mainstream culture continues to accept. My dear husband used to reassure me that I would not become [someone from my abusive past], but it helped to read this again. And again.

Hearing this from an expert did me so much good:
Since mourning is so difficult, resistance to mourning is probably the most common cause of stagnation in the second stage of recovery. Resistance to mourning can take on numerous disguises. Most frequently it appears as a fantasy of magical resolution through revenge, forgiveness, or compensation.

…Some survivors attempt to bypass their outrage altogether through a fantasy of forgiveness…. The survivor imagines that she can transcend her rage and erase the impact of the trauma through a willed, defiant act of love. But it is not possible to exorcise the trauma, through either hatred or love. Like revenge, the fantasy of forgiveness often becomes a cruel torture, because it remains out of reach for most ordinary human beings…. True forgiveness cannot be granted until the perpetrator has sought and earned it through confession, repentance, and restitution.
...Fortunately, the survivor does not need to wait for [a perpetrator’s contrition]. Her healing depends on the discovery of restorative love in her own life; it does not require that this love be extended to the perpetrator. Once the survivor has mourned the traumatic event, she may be surprised to discover how uninteresting the perpetrator has become to her…
Mourning is the only way to give due honor to loss; there is no adequate compensation.  (pp. 189-190, emphasis added)
Grieving was not a process I learned about as a kid. We never really grieved losses, because we were always looking forward to getting everything back better at an unspecified time in the future.  Our goal was to be able to say like Job in the Bible: "The Lord gave and the Lord has taken away... blessed be His Name." We "yielded our rights" to things both tangible and intangible so that we wouldn't be upset if we weren't allowed to keep them.

In the film "The Bells of St. Mary's", the doctor asks Bing Crosby's character, "Don't you people more or less go where you're told, without question?"

Bing, as the priest Father O'Malley, replies, "Yes, we're supposed to have the stamina to take it."

As a young adult, that was the kind of stamina I expected of myself. Job lost everything, but refused to despair and got twice as much of everything at the end of the story. He even got new children! All loss was merely temporary deprivation, and would be made right eventually in a perfect afterlife.

When I first learned about grief in the context of managing life transitions, it was the very beginning of my healing and recovery. (Thank you, George Hires, for insisting I should attend that workshop in the Philippines. I had no idea how much it would mean!) The notion of acknowledging the emotional pain of loss was new and life-changing. I find myself returning to that concept again and again as life moves forward.

Finally, this paragraph from a chapter on recovery well describes the challenge of adjusting to life under "normal" parameters, even while learning what those parameters are:
Survivors whose personality has been shaped in the traumatic environment often feel at this stage of recovery as though they are refugees entering a new country…. Michael Stone, drawing on his work with incest survivors, describes the immensity of this adaptive task: “Re-education is often indicated, pertaining to what is typical, average, wholesome, and ‘normal’ in the intimate life of ordinary people.”  (p. 196)

I so appreciate Judith Herman's work putting all this information together in one place. Even though her book is twenty years old now, the first chapters are great for putting the study of "shell-shock", "hysteria", and domestic abuse into a sociological human rights perspective. She makes some some sadly fascinating observations about Freud's early work with victims of sexual abuse, showing how he later chose "the path of least resistance" in adopting a philosophy that shamed victims and denied the truth of their own accounts.

I highly recommend this book to anyone who has survived trauma or abuse of any kind, or who loves someone who has! Depending on what stage of recovery you are at, it may not be a quick or easy read, but I found the effort quite rewarding.



Wednesday, January 8, 2014

Recovering from Trauma: Moving Forward!


It has been nearly a year since my therapist first used "post-traumatic reaction" to describe my overwhelming stress/anxiety symptoms. Last February I looked forward and knew climbing out of that awful place would take time and a lot of work. And it has. 

But I've made it to 2014, and it's starting to feel really good. 

I quit the college class that was the last straw for my nervous system, and, with my therapist's help, got a refund from the school. But I completed the biology course, breathing through the horrid panic attacks, chewing gum so hard and so long that my jaw ached for days, sipping Snapple through the lectures to keep myself grounded. I learned to do some yoga, and walked, and took my colored pencils with me to the park. 

I worked on building positive social relationships and minimized the unhealthy ones. I participated in a wonderful book club. I made new friends and had lunch dates with old friends, even when driving across town gave me panic attacks, even when my muscles would contract so tightly it was painful. I was always fine once I got there. Recovery itself often seemed an unwelcome extension of the trauma of the past. Why is it necessary to go through so much to be shed of what you never asked for in the first place?

Instead of taking more classes over the summer, I rested up. PTSD can complicate the simplest tasks, so I was careful to take on only the most manageable of projects. I had fun with my kids, enjoyed the outdoors, gave my daughter some cooking lessons. I read several memoirs (all by women), and half a dozen stories by Margaret Atwood. We skipped our big summer vacation and took a few shorter trips instead. Each success at meeting a goal helped restore my confidence a little more.

I kept writing, and reading, and talking to my therapist about the things too vulnerable, too wordless, to express here. Because what you get here has been processed. It seems there is always more raw material, though. If it bleeds when I touch it, it goes to my counselor, not here! 

My husband and I attended numerous local theatrical productions over the last year. We find theater to be so much more intimate than cinema (making it that much more rewarding, but psychologically wearing, at the same time). Each play showed me a little more about myself, sometimes triggering panic attacks in the process. I remember working hard to "ground" myself through several performances that hit painfully close to home, particularly "Other Desert Cities" (about painful family secrets and telling the truth), "Radiating Like a Stone" (about misogyny and women fighting for equality in Kansas), and parts of "How the World Began" (about faith, education, and human resilience, with a terrific scene of a post-traumatic fear response). We both had to ground ourselves hard to make it through the opening scene of "Doubt", even though we'd seen the film and already knew the story. 

When the kids went back to school, all three of them for the first time, and the house was quieter than it had ever been, I pulled out my old journals and started processing pieces of the past, bit by bit. Sometimes the entries there jog memories or questions that turn into blog posts. Sometimes I have to take time off afterward to reorient myself with another activity. I pace myself, stopping if my body reacts, so it's been slow going.

I have learned ever so much about PTSD, and especially Complex PTSD. I don't like it, but at least it doesn't scare me anymore. I feel hopeful again, like the worst is over and I survived it. I never want to go back there, but now I have tools for handling triggers and managing symptoms. I'm getting better at recognizing flashbacks and observing boundaries. And I am less afraid of people--perhaps less afraid than I've ever been. 

(Of course, it's still scary to write boldly and vulnerably like this. What if I have a panic attack tomorrow when I read a comment a stranger's left on one of my posts? Can I be sure my regained hope is not really braggadocio? It feels uncomfortably like giving a "testimony" in church about how you believe God's healed your cancer, and then having to start chemo the next month.)

I saw Disney's Frozen last month. Saw it twice, in fact. Elsa's song "Let It Go" instantly became my theme song for this stage of my life. The lyrics so well describe these months of liberating self-discovery. Here are some of my favorite lines:
The wind is howling like this swirling storm inside
Couldn’t keep it in, heaven knows I tried
Don’t let them in, don’t let them see
Be the good girl you always have to be
Conceal, don’t feel, don’t let them know
Well, now they know
Let it go, let it go
Can’t hold it back anymore
Let it go, let it go
Turn away and slam the door
It’s funny how some distance
Makes everything seem small
And the fears that once controlled me
Can’t get to me at all
It’s time to see what I can do
To test the limits and break through
I’m never going back,
The past is in the past

Chris and I been leaving the past for a long time, but it's been gradual. We have gained momentum now. Our values are becoming clearer. The dynamics of our marriage are evolving. We have dramatically altered our parenting. The adjustments aren't over yet. But we'll get to where we want to be. And discover where that is!

In some ways I feel like a teenager, gazing at a vast array of possibilities, uncertain which path to choose. I just know I want to keep moving forward. After taking last semester off to focus on myself, recovery, and blogging, I'm excited to be dipping my foot into the pool of education again. Getting back into life, not holding back out of fear of being unable to keep commitments.

It is time to try new things again. Meet new people. Explore new places. Now that I understand who I was and why, it's time to find out who I am.


Sunday, November 3, 2013

In Which the Pieces Come Together


At some point in my growing up, I realized that my family was dysfunctional. While outsiders saw us as picture-perfect and held us in regard as a model of the ideal Christian family, we knew our Sunday-best was an illusion or at best, just one facet of who and what we were. There were a lot of good times, certainly, but there was also tension. And no matter how much fun we were having, we never let our guard down.

I have spent the last year seriously unpacking what I've carried from my family of origin. In the process, I've gradually learned a new vocabulary describing the ways that dysfunction affected me:

According to a report on Developmental Trauma Disorder by Dr. Bessel van der Kolk,
When children are unable to achieve a sense of control and stability they become helpless. If they are unable to grasp what is going on and unable do anything about it to change it, they go immediately from (fearful) stimulus to (fight/flight/freeze) response without being able to learn from the experience. Subsequently, when exposed to reminders of a trauma (sensations, physiological states, images, sounds, situations) they tend to behave as if they were traumatized all over again – as a catastrophe. Many problems of traumatized children can be understood as efforts to minimize objective threat and to regulate their emotional distress. Unless caregivers understand the nature of such re-enactments they are liable to label the child as “oppositional”, ‘rebellious”, “unmotivated”, and “antisocial”.
...
When trauma emanates from within the family children experience a crisis of loyalty and organize their behavior to survive within their families. Being prevented from articulating what they observe and experience, traumatized children will organize their behavior around keeping the secret, deal with their helplessness with compliance or defiance, and accommodate in any way they can to entrapment in abusive or neglectful situations.
... 
These children... tend to communicate the nature of their traumatic past by repeating it in the form of interpersonal enactments, in their play and in their fantasy lives.

So many of Dr. van der Kolk's observations resonate with me. And in an odd way, I find it reassuring to discover that professionals can accurately describe the ways in which my siblings and I coped with our traumatic upbringing. We were not anomalies; we were not "broken"; we were not "messed up". As children, we responded understandably--even predictably--to unsettling circumstances beyond our control.

Our parents were told by Bill Gothard and Michael Farris and Mary Pride and Doug Phillips, by Raymond Moore and Gregg Harris and even James Dobson, that God had given them (parents) responsibility for their children's education and that by taking our education into their own hands, they could have the loving, God-fearing family they always wanted. Our parents accepted the challenge, choosing to raise us in an environment totally different from any they had known before. In a system totally different from their own experience. In a culture totally different from that of our peers. But in some cases, that system failed dismally.

My ten siblings and I are only a tiny representation of the thousands (millions?) of children who grew up in conservative religious homeschooling homes. Many of those homes were unhealthy, and socially isolated; many were abusive. And many of us are survivors. The symptoms we have dealt with along the way are not signs that we were rebellious or lazy or crazy or influenced by demons--they are simply signs that our young brains reacted normally to the challenges our parents created for us when we were vulnerable and doing the best we could to make sense of the strange and sometimes painful world in which we found ourselves.

Now that I have children trusting me to show them the world, I am finally able to feel empathy for my younger self. I see myself at my children's ages, and grieve the losses that little girl was not able to properly mourn at the time because she had to be strong and she had to be good. That little girl discovered early that it was safer to ally herself with her caregivers--who were bent on pleasing God--than with the rest of her culture--who were displeasing him every day. That little girl learned to cooperate with and even defend the very people who were traumatizing her, even when this only created more cognitive dissonance.

Now I find nurturing my children and tuning in to their specific needs to be healing to me. Observing them, I am better able to recognize my own likes and dislikes and fears, the things that make me feel supported, the things that make feel threatened, the things that make me feel brave.

I have carried a lot with me since leaving the home of my childhood. I felt I had to hang onto it to find out what exactly it was. Now that I am able to label the way I felt as a girl, it is easier to let those feelings go and move on with a better, healthier life.


Tuesday, June 18, 2013

Knives

KNIVES
by Jeri Lofland

One morning in the middle of my childhood, Mom sat my brother and me down in the living room and presented us with heirlooms from her parents, who had divorced when she was a teenager. For me, an orange topaz ring my grandfather had once given my grandmother. To me, it was the brownish birthstone for the month after my birthday, sized for an adult finger and rejected by its original owner. My brother got a pocketknife. 

In exchange, we promised our mother to pray for her birth parents every day, according to their specific needs. I diligently kept my promise. Every night for years and years I beseeched God to “please help Gramma stop smoking”. My brother prayed for Grand-Dad “to become a Christian”.

Though Grand-Dad had given my mom a New Testament when she was in high school, he also drank, which I suppose was evidence against the salvation of his soul. A worn and troubled woman, Gramma had been a smoker most of her life, though she quit for a year when I was born, and for various periods after that when she would gain weight instead. Grand-Dad died of brain cancer the same week I got my diamond engagement ring.  Gramma died of heart failure a few years later. When Mom told me the news, my first thought was: “Well, God finally answered. Gramma’s stopped smoking.”

I was never very attached to Gramma’s ring. Mom rarely wore any jewelry beyond her plain wedding band. She had a heart locket pendant that appeared on special occasions, but owned no other rings as far as I knew. Also, I had somehow picked up the idea that earth tones like browns and oranges were ugly: Mom dressed me more in pastel pinks and blues.  Besides, the topaz seemed tainted with uncomfortable memories of failed relationships.

The pocketknife, on the other hand, was useful. It even had tiny scissors. And of course, since it belonged to my brother, I could only use it with his permission. Some years later, both my brothers received knives as gifts from our paternal grandfather. Once again, the knife became a symbol of an imbalance of power.



In a burst of youthful resourcefulness as well as asceticism, I sold the topaz ring for a few dollars at a gold & silver store in town. I was disappointed it wasn’t worth more. Mom had stayed home with the babies that day and she said little about the transaction.

I traveled to Indianapolis to stay for a few weeks at a “training center” run by the religious cult our family was part of. I was there to study music but was also making new friends, and listening to my stomach growl between the two meals we were served each day. One of the girls I met was a petite yet spunky Alaskan extrovert with a knack for discovering people’s inner cravings. On my next birthday, I was surprised to receive a package from Alaska, containing an ivory-handled pocketknife on which my friend had engraved my name.  And so my knife collection began.

Having a knife tucked away in my pocket, my purse, or my desk gave me a feeling of strength and assertiveness. As forceful as my mom’s personality appeared in some settings, she absolutely hated strangers at her front door. Heck, she didn’t like having any male knock on our door: solicitors, deliverymen, proselytizers, police officers, or homeschooling friends. Even the UPS man made her nervous. So when a young salesman rapped on the screen door (the main door was open) one hot summer afternoon while she was slicing peaches, her response was unusually bold.

Striding down the humid hallway without putting down the fruit, she greeted the youth through the screen, paring knife in one hand, the dripping remains of a peach in the other. As he tripped over his tongue attempting to explain what it was he was selling, Mom relaxed, curiosity about his wares eventually overcoming caution. When she went back to the kitchen to put down the blade and wash her hands so she could examine the books, I remained at the door, sizing up the self-conscious salesman.  “I didn’t know what to think when she came to the door with a knife”, he admitted with a nervous laugh. She ended up buying a whole trio of reference books from the guy. The story became legendary in our family and I had a new respect for the lowly paring knife.




After delivering her tenth baby, my mother had a breakdown. She was likely suffering from post-partum depression, but I’d never heard of that. I only knew that I’d never seen her throw a water glass at Dad before. Ever distrustful of medical professionals and convinced that mental health issues had spiritual causes, she and Dad decided to seek counseling help at the Gothard cult’s (Institute in Basic Life Principles) campus in Indianapolis. I recall Mom sitting on her bed, rocking back and forth, while I packed a suitcase with clothes for her and things for the baby. I was a few months shy of twenty-one. My seventeen-year-old brother and I were left responsible for six siblings (aged 2-14) with no definite word when our parents would be back.

While my parents were praying with an elderly pastor in an old hotel building in Indiana, we had as much fun at home as possible. We borrowed old movies from the library—Friendly Persuasion; Mary, Queen of Scots; How Green Was My Valley; and Bambi—and entertained ourselves as best we could. Neighbors we didn’t know left boxes of ripe peaches on our porch and we turned them into pies and cobbler and ate them with ice cream. We had grown up with Laura Ingalls Wilder’s stories, so this was our chance to live the week in Farmer Boy when Almanzo’s parents leave the kids alone on the farm for a week. In addition to caring for all the children and keeping the household running, I studied for an upcoming exam.

We were quietly relieved when our parents returned after a week, externally calmer. But we were observant, watchful. Weeks later, several of us were in the kitchen when something triggered Mom again. She grabbed the largest kitchen knife, a long serrated blade, and shouted at my brother, “Why don’t you just stick this in my chest and twist it?!”

I froze. My memory has buried the details of that day, but I do remember that my brother and I were traumatized. The next time Mom delegated the chore of sharpening the knives, we were triggered, and frightened. Were the children in danger? Were we?

I was haunted by the most chilling story in the entire Little House on the Prairie series: a chapter called “Knife in the Dark”. Wilder describes boarding with a severely depressed woman who waves a knife at her husband during a nocturnal argument, scaring the daylights out of teenage Laura peeking through a gap in the curtain partition. If the story gave me goosebumps before, now it knotted my stomach.




Time passed. I kept stories about my great-grandparents. I discovered that I looked good in browns and earthy greens. I wished I still had Gramma’s ring.

I married and moved a thousand miles away. In the middle of an August night, a tiny baby girl surged her way out of my body in a powerful gush of water. For all my experience with newborns, I’d never held one so small. My husband stayed home with us for the first week as we adjusted to parenthood together. Then my mom spent a week helping out.

After Momma flew back to start a new school year with her own brood of little ones, I was consumed with anxiety. This helpless infant depended on me completely. I was her lifeline, the umbilical cord connecting her to her own future. I would be all alone with her now, every day. What if something happened to me? What if I choked on my lunch? What if I tripped on the stairs?

The kitchen knives worried me most. Every time I diced an onion or chopped a tomato, the knife seemed to threaten me, reminding me how vulnerable I was, how mortal. I was cautious, gripping the handle firmly, curling my fingertips carefully away from the blade. I always carried the knives to the sink slowly, point to the ground. I wondered how long I could go on this way. But as the weeks went by and my daughter grew and my hormones regulated, the anxiety diminished.

Cooking shows on PBS became one of my favorite relaxations. Low-key and engaging, they entertained me while I nursed the baby, cuddled a sick child, or put my feet up at naptime. Let others have their superheroes and action films—I love watching men who know their way around a kitchen!

Ever ready to expand my culinary creativity and technical expertise, I soaked up information about ingredients and tools from French, Asian, Cajun, Latin, and Italian chefs. But always when the cutting boards came out—oh, my! Be still, my beating heart! What speed! What finesse! The chopping scene was my favorite in Pixar’s animation Ratatouille. I dreamed of having a superpower: the ability to slice and dice effortlessly, evenly, and safely.

I practiced my technique every time I made dinner. On date nights I would drag my husband through the kitchen stores so I could handle the knives and compare the balanced feel of their handles in my palm. I read up on the advantages of German steel, Japanese blade angles, hollow-ground indentations, and sharpeners. Not only was I proud of my kitchen skills; I was extremely fond of the cutlery that made it all look easy.



After my other grandmother died, I began having panic attacks with chest pains. I found a therapist and started counseling. I regained my balance and made changes to my thinking, my relationships, my parenting. My personal knife collection was forgotten in the back of a closet shelf, but I remembered my girlhood feelings of impotence. When I presented my daughter with her own multi-tool with knife blade for her birthday, I took vicarious delight in her pride.

Then came another triggering experience, an imbalance of power that brought traumatic old memories to the surface. Though I was in no danger, I felt trapped, weak, mousy and afraid. More distressingly, I was in pain and short of breath and my heart was racing, so I sought professional medical help. The anti-depressant my doctor prescribed to relieve my anxiety only made it worse: a dirty spot in the bathtub looked like drops of blood. Even the Pixar titles seemed too scary to watch. Suddenly I couldn’t walk into my kitchen without shivering at the thought of the knife block on the counter. Never mind superpowers, I thought. I just want to function without fear.

The effects of the drug wore off, but I was still anxious. And so began a new journey of courage.

     Of finding my own strength.

     Of allowing my mind to think freely without fear of abuse or shame.

     Of building new relationships based on individuality and mutual acceptance.

     Of challenging the culture of patriarchy and reprogramming my brain about acceptable boundaries.

     Of speaking for my silent self, empowering my helpless self, learning to be kind to my too-often critical self.

My strength does not derive from objects sharp or shiny. I gain nothing when I defend my own pain by pointing daggers at others, or at myself. I find my confidence, as well as my compassion, deep inside, in the recognition that my worth is equal to that of any human being on the planet.

When I am afraid:
                           of disappointing someone,
                                of my inner self being found out and rejected,
                                     of not being strong enough,

…neither the sweetest of blades nor the most cunning miniature scissors are of any use at all. Instead of slashing or separating, I need bonding. I need friends who infuse me with courage when they draw me into their hearts for myself, our connection based not on our achievements, but on our being, right now. Mutual respect is a beautiful thing, with no strings attached.

It turns out the Little House on the Prairie lifestyle holds little appeal for my children. Why would any family want to live independently and reliant solely on their own resources—far from stores and schools, helpful neighbors, and supportive family? All of us learn from and lean on so many others: teachers, counselors, neighbors, friends, other family members. Together this wider community forms our safety net. And as I practice better self-care, I no longer expect to be my children’s lifeline. Instead, I teach them to reach out and speak up when they need help.


But on some shaky days I still gauge my progress by how I feel when I glance at my kitchen knives. 

Are they friend or foe? Am I meat, or maven? 

Monday, May 27, 2013

Patriotism

I was told last week that I have "no patriotism in my soul whatsoever".

Perhaps that is so.

While I consider myself incredibly lucky to have been born in the U.S. of A., and I'm aware of the many privileges that come with my status, I am not often proud of my country.

And while I'll probably always identify as American, I often don't identify with Americans. I have a lot of beefs with my homeland. I find its claims to superiority in many ways laughable, and I think we have a long way to go before we can honestly boast of "liberty and justice for all".

Confronted with this bumper sticker on the rusting backside of the old Suburban in front of me, I feel out of place, as if my countrymen would rather have our state to themselves. His flag doesn't offend me, but his attitude does. I want to apologize for him to everyone else waiting at  the red light. Parting company with the old Chevy, I return home and spend the afternoon fixing carnitas with corn tortillas and black beans while listening to Estelle Parsons read Flannery O'Connor's "Everything That Rises Must Converge", a story of racial integration and prejudice. I wonder if my friend-of-the-flag enjoys tacos.

When I think of patriotism, I think of dead and wounded soldiers, and that makes me sad. I can't stop with remembering them; my mind instantly jumps to the unwitting casualties of war--the ones who never intended or expected to be in harm's way. The spouses and parents and brothers and sisters and children whose worlds were upended when they lost those they loved and depended on. The families who suffered because of their loved one's unnamed and untreated PTSD, or their own. The loss of limbs, the brain injuries. The men, and women, who were "never the same after the war", and the people who cared about them. The former valedictorian who wandered the town mumbling to himself when he returned. The neighbor kid who watched and wondered, or hid.

Today I listened to author Thomas Childers while I prepared our Memorial Day picnic feast. If he has patriotism in his soul, then maybe my soul is not devoid of it. I can identify with his sense of war's awful aftermath, its horrible untold price. Listening to his stories of his father cleaning splattered American brains off a warplane seemed more appropriate for Memorial Day than moments of silence or parades.

Perhaps I am too morbid these days to celebrate holidays. Perhaps my own fight with PTSD makes me sympathize too much with those who crumple under the trauma of conflict.

Before post-traumatic stress disorder, the best diagnosis was "psychoneurosis" or shell-shock, and many, many of our veterans were affected in the first half of the 20th century. Willard Waller wrote in 1944,
"According to current estimates, the armed services were discharging psychoneurotic veterans at the rate of 10,000 cases a month in late 1943 and in early 1944. The army alone has discharged 216,000 veterans for psychoneurosis at the time of writing. By the end of the war this figure will probably be increased by many hundreds of thousands. Neuro-psychiatric breakdowns constitute about thirty per cent of all casualties, but the rate varies from one theatre of war and one military organization to another. If our experience of World War I is repeated, great numbers of psychoneurotic cases will be added to the rolls in the post-war years....
"Our past experience with such cases has been discouraging. Of the 67,000 beds in Veterans Administration hospitals, almost half are still occupied by the psychoneurotics of World War I." 
Source: The Veteran Comes Back 

Such sacrifices are essential to our freedom, I'm told. But some days I am skeptical.

Maybe growing up in an isolated religious subculture gave me unreasonably high expectations of the America that existed on the outside. Like an immigrant, I knew the claims of America before actually experiencing it for myself. And I confess to being disappointed. Freedom is a terribly relative term.
Merriam-Webster defines FREEDOM thusly:
     1: the quality or state of being free: as
         a : the absence of necessity, coercion, or constraint in choice or action
         b : liberation from slavery or restraint or from the power of another : independence
         c : the quality or state of being exempt or released usually from something onerous

I wonder what escapees like Carolyn Jessop would say about this definition. Or the African-Americans who are imprisoned for drug offenses at 10 times the rate of whites (though five times as many whites are using drugs). We must be talking about a different kind of freedom.

Here is President Franklin D. Roosevelt outlining "the four freedoms" in his State of the Union message in 1941:
"In the future days, which we seek to make secure, we look forward to a world founded upon four essential human freedoms. The first is freedom of speech and expression—everywhere in the world. The second is freedom of every person to worship God in his own way—everywhere in the world. The third is freedom from want—which, translated into world terms, means economic understandings which will secure to every nation a healthy peacetime life for its inhabitants—everywhere in the world. The fourth is freedom from fear—which, translated into world terms, means a world-wide reduction of armaments to such a point and in such a thorough fashion that no nation will be in a position to commit an act of physical aggression against any neighbor—anywhere in the world. That is no vision of a distant millennium. It is a definite basis for a kind of world attainable in our own time and generation."
Noble aspirations, but even with all the human sacrifices we have yet to achieve this in the United States, let alone "everywhere in the world".

Superiority is more than industry, economy, power. In today's world, the most superior nation is the one that places the greatest value on human rights, treating its citizens fairly while being a good neighbor to everyone else on the planet.

It's a tall order, and that's why I am not always proud of my homeland.






Monday, May 13, 2013

Dealing with Anxiety, Panic, and PTSD


Today I'm sharing some of the activities, articles and websites that I have found most helpful in dealing with complex post-traumatic stress (and all kinds of stress, really).


Activities
  • Walking--on the treadmill, a trail or track, or around the neighborhood. With music on my iPhone or conversing with a friend. I think my forebears got out a lot of energy just keeping up with the garden and the washing and then relaxed in the cradle-like motion of a rocking chair. When my mind is frazzled, my body needs to destress, too, so walking is the perfect combination of exercise and soothing rhythmic motion. Some days I move quickly, with intensity and wide arm gestures. Other times I just need to maintain a soothing, strolling pace for a while.
  • Yoga--after years of good intentions, I bought an inexpensive DVD for beginners. Some days those 40 minutes of guided exercises were the calmest my mind ever got. And there have been nights when I have gone downstairs to run through a series of relaxing stretches before bed. I love the term "grounding". The more grounded I am in my everyday life, the lighter and more balanced I feel.
  • Coloring--yes, I have my own coloring books. When my brain is caught in a hypervigilant loop, coloring is a soothing, playful, creative activity that focuses my mind on the lines and shades and pencil strokes. Sometimes my daughter and I color a page together. Sketching with colored pencils is nice, too. I wish I could paint, but for now, coloring is my therapeutic artistic outlet.
  • Writing--journaling, blogging, poetry, notes to friends. Research is showing that journaling does wonders for mental health! Writing condenses experience. It gives me the freedom to interpret, and reinterpret, my own narrative. 
  • Herb tea--rooibos, mint, chamomile, Sleepytime. Especially good for winding down before bed. If I can sip from my steaming mug while wrapped up in a heavy quilt, so much the better.
  • Hot soaks--I like to throw some lavender- or eucalyptus-scented epsom salts into the bath for a really restorative experience. The magnesium in the salts is good for regulating all kinds of body systems--from pain relief to sound sleep patterns. I might bring a cheerful novel along with me. Or just put on some mellow piano music in the background. 
  • Nature--a little sunshine always does me good. I'm too prone to stay inside with my projects, but I feel better when I spend a little time each day with the outdoors. Walking, reading on the swing, touching the trees, bird watching, observing the sky and the seasons, working in my flowerbeds, whatever. Spending time participating in nature--even in my own yard--reminds me that I am connected to every other living organism on this planet.
  • Photography--my camera helps me practice awareness, not just observing my life but taking notice of its details and savoring its beauty. When I need to settle myself down, I can sit somewhere comfortable and flip through photos of pleasant places and happy times. Plants and gardens are my favorite subjects. 
  • Time with friends--I couldn't get out of my slump by myself. A couple of times I got desperate enough to get on the phone and ask my neighbor to come sit with me. I invited the lady down the street up for tea. I followed up on an internet contact and met an amazing new friend. I got together for coffee with a lady from my book club, joined a friend across town for lunch. The more fragile I feel, the more I need to draw strength from honest relationships with caring people, especially other women. 

Articles & Websites

Pete Walker, a therapist in California, has a website offering an array of hopeful articles. He outlines in plain English some really basic ways to manage triggers and flashbacks. They won't all apply every time, but there's a good chance one of them will help when you're threatened by overwhelming anxiety and your own stress points. Here are a few quotes:

Guilt is sometimes camouflaged fear. Sometimes I need to feel the guilt and do it anyway. 
 I used to know this, but I needed to hear it again from someone else. Felt like being thrown a life saver ring!
My perfectionism arose as an attempt to gain safety and support in my dangerous family. I do not have to be perfect to be safe or loved in the present. I am letting go of relationships that require perfection.
Walker has a special compassion for adults whose dysfunctional childhood homes left them with complex PTSD. Emotional neglect and abandonment, he explains, is at least as devastating as physical abuse. Anger and tears, he explains, are the way children release fear. When those expressions are punished, the fear gets trapped inside. But given time and little mental effort, it's possible to fully recover from that damage to our younger selves.
Flashbacks are opportunities to release old, unexpressed feelings of fear, hurt, and abandonment, and to validate - and then soothe - the child's past experience of helplessness and hopelessness. Healthy grieving can turn our tears into self-compassion and our anger into self-protection.
Walker's articles on Shrinking the Inner Critic and Shrinking the Outer Critic are packed with helpful advice for adults recovering from neglect, brainwashing, or emotionally detached parents. I keep returning to his website, each time finding more ideas I can use to develop healthy new ways of relating to myself.

Another therapist I found incredibly helpful was David Carbonell at AnxietyCoachHis calm, reassuring explanations make me feel like I'm having a therapy session with Mr. Rogers. He even makes up his own little songs about panic attacks, in spite of having no musical talent. I haven't yet bought Carbonell's panic attacks workbook (available inexpensively from Amazon) but if I start having trouble with them again I will definitely do so. The excerpt he shares from the section on "fear of driving" did me a lot of good.

This video gives Carbonell's summary of what happens in a panic attack along with useful suggestions for distinguishing danger from discomfort.




A similar tip I found was called the "12-second Chill". The lady who promotes it has a great introduction, but it quickly builds up to an annoying (and triggering) sales pitch, so I quit reading her stuff. The "Chill" exercise does work, though. It's kind of like a super-simple yoga position: sit in a comfortable chair and take some long deep breaths. Then close your eyes for 12 seconds (or more) and just observe the sensations you feel. If you're having panic/anxiety symptoms, the sensations will be mostly unpleasant, but just acknowledge them to yourself. The next time will be a little easier. Eventually you might even notice the feeling of the chair supporting you. It's not therapy, by any means, but it was a way for me to get a handle on managing my physical symptoms instead of letting them run away with me.

Finally, the Anxiety Centre website gave me courage. They don't offer a lot of advice online, but they do offer these words of hope:
While anxiety is a protection mechanism we need, it doesn’t have to turn into or remain a disorder. When it does become a disorder, it can be successfully reversed.
We produce anxiety by the way we’ve learned to live and interact in the world.
Anxiety can be resolved so that it doesn't disrupt a normal lifestyle. And YES, you can live a normal life again. 


Dealing with anxiety and PTSD was hardly something I would have chosen for myself this year, but it's been part of my journey. All those experiences and emotions that I think are forgotten end up surfacing sooner or later. And as they do, I'll work through them, grateful for "grounding", for connection, for secure and supportive relationships as I venture forward from here.

Tuesday, April 30, 2013

Like My Tulips

I have been sick with a horrible cold for the last week. Taking lots of time to rest and do "nothing" has been very calming to my nervous system. I feel quieter than I have in a long time.

Every day I am cheered by the trees leafing out and new blooms in my flowerbeds. I am so glad now that I went to the trouble to plant more bulbs last November!

My tulips especially make me smile. I admire them. In fact, I want to be just like them. Poor things have been snowed on, blasted with winds, iced in, nibbled by rabbits, pummeled with hail, frosted night after chilly night. Every time I see their heads drooping pitifully and their stems bending wearily, I think, This will surely do them in. But there they stand the next morning, just as tall and straight and strong as ever.

I want to be like my tulips: resilient, bright, vibrant.

Friday, April 19, 2013

Fighting Complex PTSD

(Note: For a list of practical resources, please see the Dealing with Anxiety, Panic, and PTSD post.)


I withdrew from my Spanish II class in February. After spending hundreds of dollars in doctor and therapist appointments in just three weeks and spending a week on the couch shaking from unrelenting panic attacks, the tuition money seemed less significant.

I should have dropped the course after the first night. I did send the instructor an email* before the second class, expressing how I felt his attempts at “humor” demeaned women in general, and his wife in particular. Though he never responded, I felt better for speaking up. The professor’s misogynistic attitude, compounded by cultural insensitivity, frustrated me more each week. Several of us female classmates would roll our eyes at each other when he would start telling his stories, and every night we would curse our bad luck. 

Memories of the kind and gifted linguist who had introduced us to the course the previous semester only made us feel worse. Gaspar was native to Mexico, but could do impressions of any Hispanic accent. Gentle, generous, open-minded, and a natural storyteller, Gaspar quickly gained our confidence. Learning to communicate with him was easy, and fun. 

This man, a retired Air Force navigator, had once substituted for Gaspar during that previous semester. We were not impressed. We would never have registered for any class we knew he would be teaching. (The college website had only listed “Staff” every time I checked.)  Many of us would not have endured five minutes in his presence in any other context, but we had paid for the course and the materials and adapted our schedules and we wanted to learn the language, after all! Had he been a preacher or Sunday School teacher, I would have walked out on him the first night. He liked to tell us about practical jokes he found funny, “jokes” that had caused other women a lot of anger and hurt. 

Language learning is an intimate process, involving deep emotional involvement as well as new brain connections. Each night I found myself more agitated as I tried to overcome self-protective emotional barriers in order to practice the vocabulary with this man. As we moved from career choices and educational goals to emotional states and personal grooming habits, this quickly became an exercise in cognitive dissonance. I thought I was managing to cope with the additional stress, but my body called my bluff.

I began having panic attacks on my drive to campus, then anxiety in class. The instructor’s attempt at Valentine’s inspiration (reading English translations of French poets) was the last straw, and when he stood blocking the doorway and the lightswitch for the final 15 minutes of class while he showed us a Spanish show in the dark, years of suffocating trauma from my past resurfaced and I felt trapped. The next day I fell apart and called my doctor.

The month that followed was a very rough road, but I got back into therapy and started fighting back. With time, my nervous system is recovering and I’m a functional mom again. Looks like I'll complete my biology class (at a different campus) this semester, though future educational goals are indefinitely on hold. 

The bright side is that by triggering PTSD from my childhood and my years in the cult, this horrid professor inadvertently caused an earthquake that loosened up all kinds of shit that had been buried deep inside me. Now I get to deal with each piece as it surfaces: all the times I felt helplessly trapped--in rooms, cars, buildings, institutions, belief systems, relationships. The many, many episodes when adrenaline coursed through my system, preparing me for action I was unable to take, leaving me shaken and vulnerable.

Now I can act. I can build a new life, take responsibility for myself, and leave behind unhealthy relationships, experiences, and beliefs. I can flourish and be happy. One little step at a time. 






*The note I sent to my professor at the beginning of the semester:

Señor W-----,

I am looking forward to another semester of studying Spanish. But I would be contenta más  if you would omit the jests regarding marriage, divorce, women, and your wife. Maybe that kind of humor worked among the guys in the Air Force twenty years ago, but in a classroom filled with women who are paying to listen, it comes across as unintentionally offensive. 

Perhaps I am overly sensitive, but too many of my friends have had to leave homes, husbands, and financial security to protect what mattered more: their sanity, their self-respect, and their children. By talking about divorce/marriage as a matter of economic benefit, you trivialize the tough choices women are making every day.

I hope you and your wife are actually very happy together, and that the attempted humor is not a playful band-aid covering a serious wound. I would be humiliated if my husband spoke about our relationship in the same way. 

Thank you for your time and I’ll see you en la clase!



Sunday, April 14, 2013

Film Favorites: Rabbit Hole


Rabbit Hole is a beautiful movie* about grief and recovery. Simple but deep, poignant yet sometimes funny, it is the story of a couple (played by Aaron Eckhart and Nicole Kidman) grieving the loss of their young son. His death was an accident--there is no one to blame--but that does little to assuage anyone's pain.

This is serious subject matter and the deliberation of the filmmakers shows up in the detail: colors, lighting, clothing, score. The filming and acting are gentle, yet so honest that we feel the rawness of the emotional wounds each individual is struggling to survive: Becca, Howie, Becca's mother, and Jason (the teenage car driver). Becca and Howie have a strong marriage and seek recovery together, but inevitably their paths diverge as they heal at different rates, in different ways, with different needs. This inevitably stresses their relationship, and us the viewers who are rooting for their survival.

Rabbit Hole voices questions, rather than offering answers. It observes and portrays the human experience, reserving judgment. While Becca's mom finds some comfort in the church, her daughter is exasperated by well-meaning friends telling her that "God wanted another angel." In many ways, this awkward scene with their grief recovery support group reminded me of sitting in church.




But the film is ultimately hopeful. Becca and Howie endure the crisis. By the end of the movie, our own wounds even feel more "bound up" as we watch them, together, step tentatively toward the light again. The sorrow is still there, but as Becca's mom confides, "At some point, it becomes bearable. It turns into something that you can crawl out from under and... carry around like a brick in your pocket."




*A year after we saw  the movie, we had the chance to see the original stage version. We wondered how it would compare, since we already knew the story. The play was extremely moving. The narrowed setting and smaller cast really put the dialogue into focus. Definitely go if you get the chance.

Thursday, March 21, 2013

Perspective


People always said that I'd see things differently when I was a parent myself.

The implication was that I'd see things from a parent's point of view, an angle more lenient toward parents in general and perhaps more in line with my own parents' perspective.


The opposite has happened.

Nobody warned me that when you become a parent, you find yourself reliving each stage of your own childhood from your own child's perspective, feeling that experience again as if it were happening to your own son/daughter. Reflecting with an adult's understanding, but a child's emotions. This can be traumatizing.

This year has been physically and emotionally difficult for me: grief, anxiety, tears, pain, panic attacks, PTSD triggers, reactions to medications that were supposed to help. So I'm back in therapy. I've started practicing yoga. I've cut more negative people and influences out of my life. I walk out stress on the treadmill or outdoors. I am forging new supportive and nurturing relationships. Like a healthy child, I'm developing the ability to self-soothe.

I'm learning a new dance-step for life these days: two steps forward, one step back. Some days I definitely see progress. I feel brave and take risks and instead of disaster, good things happen! Each time builds my confidence for the future.

My children help me more than they know. When they express their own feelings and stand up for their own opinions, I'm proud. When they want to be close to me, to listen to me, to snuggle with me, to ask how I'm feeling, to tell me about their play or their favorite stories, I feel a wound inside being healed. Knowing that they feel nurtured and safe with me gives me hope and joy.




Wednesday, February 6, 2013

Permission To Be Outrageous

This is the year of speaking up.

For the last fourteen years, I have pondered, questioned, studied, asked more questions, tested, questioned again. I have watched my friends in pain, and felt the same pain in myself. I have realized the consequences of "being strong for too long", and I have reached out to others for help. I have felt betrayed. I have been angry at my own ignorance, angry at deceit and manipulation, angry at the unfairness and cruelty in the world. For a while, the ground seemed to be shifting under my feet and it took all my energy not to lose my balance. Like a woman in labor, I had to focus inward and find my inner strength. I had to learn to relax, to calm myself and let the process unfold.

During the worst of that transitional time, three hugs stand out as momentous healing events. One winter Saturday at the art museum, I asked a stranger for a hug. Though she didn't know me, she wrapped me in her arms and I was reassured and comforted. At a Christmas coffee, one of my neighbors gave me a warm, enveloping hug. On an autumn night at a Starbucks near Dallas, I met an author who had changed my life and when I left to go back to my hotel, she pulled me close in a big, comforting hug. Each of these women shared with me from herself and let me draw on her courage and strength when I was in a fragile place.

I am a stronger woman now. Most days, the ground again seems firm under my feet. It is a time for looking outward again, for seeing where I fit in this world and what difference I can make. And I have given myself permission to speak out. When I was 16, I traded away that freedom. I exchanged the uninhibited expression of my feelings and my beliefs for a mess of pottage (or, in my case, a Walkman). Now that I am reclaiming that expression, my real self is growing again: impassioned, bold, and willing to take risks.

Instead of anger simmering inside, now is time for what Sue Monk Kidd calls "outrage". This year, I will be outrageous. I will not be silent. I may voice what I think, sometimes even shocking things. When I confront ignorance, cruelty, falsehood, or hypocrisy, I can challenge it--whether that means emailing a school principal or college professor, writing a blog post, or doing something more outrageous.

I will particularly challenge misogyny and patriarchy, religious or secular. I will tell the truth about my story, and share other stories that have been guideposts for me. As women, we need to stick together. To quote Sue Monk Kidd again, "When we set out on a woman's journey, we are often swimming a high and unruly sea, and we seem to know that the important thing is to swim together--to send out our vibrations, our stories, so that no one gets lost."

If those stories seem outrageous, so be it.