Archive for category Anticipation
About a month ago I was running. It was dark out. I saw this kid/young teenager acting strange on the trail. I decided to slow down and wait to see what he was up to. He turned off the trail onto a street. So I started running again. Next thing I know, he jumps over a fence at me past this building. I took off running as fast as I possibly could until I caught up to three people walking on the trail in front of me. This isn’t the first time I’ve had someone try to jump me running in my lifetime. It scared me, but I brushed it off.
Tonight I was loading groceries in my car when a man in the parking lot came up behind me. I just loading the last bag and turn and see him with a knife and he asked for money. Fight or flight. I just said, “No” real firmly and quickly got in my car and took off. I saw him return to another car in the parking lot out of the corner of my eye. Driving home, I broke down in tears. The night before I had more nightmares about someone trying to break into my home – it’s a re-occuring nightmare. I must have these kinds of nightmares and nightmares of someone trying to rape me every week. You would think by now they would stop. And then things like this happen and it reminds me why they don’t stop. The world is still an evil place and cannot be trusted. I got home in tears and my boyfriend immediately came to see what was wrong. I should have called the police. He says maybe he should go with me from now on.
I text my brother, and he says I should get a flashlight as bright as a football field to fend off attackers and “The world is full of people looking to take advantage of those who they think are weak. You were raised in one of the worst cities in the country. Next time you run into one of these assholes let them know.” Why should I have to fend off these people? Why should women have to feel afraid? Why can’t the world be a better place? I don’t want my children to have to deal with this. The world has to change. I have to help make this world a better place. This is not acceptable. I should not have to be afraid every day, every time I turn a corner, every time I come and go from my home, every time I go to sleep at night and check that my door is locked over and over, every time I walk down the street or to work, or on the bus, or anywhere. This has got to stop.
In therapy the past few weeks I’ve been doing some reflecting on the leaps and bounds of progress I have made. Even in my nightmares, I am making this same progress, which says to me I have come a long way in applying what I’ve learned to get better from trauma — in dealing with hypersensitivity, in dealing with conflict, in being assertive and self-compassionate.
At work, I’ve been dealing with a difficult abusive person. No matter what I do, this person will not be happy and they will be angry with me. It reminds me all too much of what I dealt with when I was a child with my caretaker. I have learned to not take what this person says personally, but a few weeks ago, I stood up for myself in a big way. I was sick of dealing with it, and identified what it was I needed from this person, which were my ground rules or guidelines for dealing with this person. Then I met with them and stated my guidelines. It hasn’t been perfect, but it has helped. That’s a huge step for me. 3-4 years ago I would have never had the guts to tell someone what I needed from them, let alone even be able to identify I needed anything. I used to not have needs. My whole life centered around how I could do anything and everything to make others happy and not angry at me. What a difference.
A couple weeks ago, I was struggling with my personal life. I wasn’t sure if it was just winter causing all my friends to get more and more distant. But, I knew this was not how I wanted my life to be. I want strong friendships with people I can count on, who can count on me, and who I can spend time with doing the things we both enjoy, and learn from each other. I feel like that is lacking. But, I had this dream I was taking this class with my friends. They had walked into the room and reserved a bunch of seats at a table for our friends, but they hadn’t saved me a seat so I had to sit with people I didn’t know. Ordinarily, this would make me upset – like they didn’t think about me and now I have to deal with being around people I didn’t know and wouldn’t know what to say or do. But, in the dream, it didn’t bother me and I thought, “Well, I get to meet new people. Your loss.” And happily sat with another table with complete strangers. This made me realize, sure, some of my friendships have grown distant for whatever reason. But, I have the opportunity to make new friendships and even ones that are stronger, where are values align more and we have more things in common, like being active or doing volunteer work and community service. Shortly after that dream I got to meet up with some of my friends. They all made fair-weather plans with me and no one followed up. I could be upset about that, but I figure they are busy, or inept at making plans. It’s their loss. And instead I made plans of my own. Granted not all of them were the best ones. I ended up volunteering for something that made me uncomfortable – it actually does fall under the avoidance category since it was at a place where I had been a zillion times with my ex-husband. And granted I’m probably viewed as an asshole because I got there and just said I can’t do this and I don’t want to be here and left. But, I feel a lot better that I was able to just say what I wanted and move on. Lesson learned – don’t put yourself in situations you are uncomfortable with and you don’t care about. I would have much rather been attending another event that night that benefits people rather than an idea I just don’t believe in anymore.
At work I have been working on a lot of goals for my company. This certainly put me in a big reflective stage on my own life. Here I am making all these plans for them. But, what about me? I have goals and I’m not meeting them. That’s not fair. So I have been applying what I do at work, to my own life. And hopefully that will mean I am a lot happier about where I am going and what I am doing here on this planet. One of my friends had posted this article on the 10 Painfully Obvious Truths Everyone Forgets Too Soon. So many of these are what I am talking about in this post actually. #2 is “You Live the Life Your Create for Yourself.” For a while, from August till November, I was feeling like I was waiting for my life to start. When in reality, I was living it. But, all the things I used to look forward to, like traveling, spending time with family, game nights, spending time with friends, running races, volunteering, I just wasn’t doing them. And it felt like I had kind of disappeared. I think I was adjusting to my new life and living with someone again. Now I feel like I’ve done that and I get really excited when I pull up my list of goals, and start to really want to put plans and dates together on those. Of course more and more things pop up in my head of what I want to do. And I start feeling like life is too short. Then I think of #3 Being Busy Does Not Mean Being Productive. One of the good things I gained out of that period of time between August to November, was learning how to relax – how to not have to do anything and not worry about it. If you need extra sleep, then that’s fine. If you need a night to just tune out at home, that’s fine. I learned how to not be busy, and that I didn’t need to be “busy” to feel alive. What I want is to be able to live my life so that if I were to die tomorrow, I’d be pretty proud of my life, of my relationships with my family, my friendships, what I’ve done as extra-curricular and at work, what I’ve seen of the world, how I’ve dealt with the world, and so forth. When I stop and think of that now, I actually thing, gosh I am already there. I’m pretty proud of who I am. Sure, there’s a few things here and there I want to change. But, I have the power to change that, to set goals and make those happen.
Finally, my life feels stable. I am extremely happy and I can do anything I want. Yet, there is always that foreboding feeling that something bad is going to happen because that’s how the past has been, even the last two months have had difficult things to deal with. But, I know, no matter what happens I will prevail because I always have. This last week I had a dream I was driving on a mountainside with two family members in the car. The mountain roads were slick and covered in snow. Like in a video game I’ve played I accidentally fell off the cliff and into a bottomless ravine. I felt so much remorse for taking my family with me. Yet, I had this feeling “we’ll be ok, we’ll get out of this somehow.” And then I woke up before I’d find out if we were dead or not.
I don’t know exactly what the dream was about. If its just me dealing with the feeling that something bad could happen again next. Or if I’m feeling like I need to protect my family. One of my closest friends expressed the opinion to me that if they were in my shoes with the person who abused me when I was a child, they would confront them now and tell them how much they hurt me. I don’t feel that’s necessary, but a large part of why I don’t want to do that is more because I want to protect that person. I truly believe they did not mean to hurt me and that they did it because of how they were treated as a child. I’m at the point where I want nothing more than to just break the cycle. I want to get better and stop thinking the ways that I do (my PTSD brain) and I think from the conversations I’ve been having and dealing with the difficult coworker, I am doing a very good job at it. Just sometimes I get worried I’m forgetting to pay attention if I’m doing negative self talk or anticipation. But, I think I have been doing that a lot less lately because my self-esteem has grown. I have surrounded myself with some loving people and have done a lot of self-acceptance. I have been recognizing when some people make me uncomfortable and recognize that it’s their insecurities they are projecting onto me and I don’t need to worry about those. I’m not saying I should stop caring about other people’s feelings altogether and not do nice and thoughtful things for other people. But, what I’m saying is their problems are their problems and I don’t have any real control over their happiness. But, I do over my own.
This whole weekend I had someone worrying about whether or not I was happy. While its nice that they cared how I was feeling, I wanted that person to concentrate more on enjoying themselves this weekend, not worry about me. One of my biggest strengths is I find a lot of positivity in everything, even an injury. Last year if I had never gotten an injury running, I would have never done a triathlon. Traveling, I hear people constantly gripe about the plane and the seats and whether the wine is crappy or the plane being late. I’m just happy to have hours to read and catch up on news and my thoughts. People constantly gripe about how hard it is to exercise and eat right. Every time I run I feel a zillion times better and I have taken up learning how to cook healthy and delicious meals. I set aside time for these things because they are important to me. I wish more people would find the joys in their life. Because at this stage in the game I am feeling truly blessed to have the amazing life that I do. A huge turn around from 3 years ago.
So maybe “falling off a cliff in mountain snow” is nothing to worry about. I know great things will come of it later because of the resiliency I have gained.
It has been over 1 year of me playing SuperBetter and keeping this blog 4ptsdhealing. It has been a tremendous experience for me and I can tell how far I have come in the healing process from PTSD since I have started. There have been bumps along the way, but I am amazed at how I have handled several difficult situations and people over the past several months. 3 years ago I would have never been confrontational and never would have recognized the reasons I was struggling with making personal decisions. I realized how lucky I am to have such an amazing family, friends, boyfriend, job and co-workers, and plans for the future. But, more importantly I realize, I made my life this way, I made these relationships, I put the work in and strengthened them. I met someone amazing after thinking I would never fall in love again. It isn’t exactly luck. Your life truly is what you make it. My heart is beaming with happiness and excitement for the future.
In the past year, I have had major breakthroughs on nightmares, confrontation, body image and negative self-talk through self-compassion. This does not mean I don’t have more work yet to come. One area I am struggling with still is hypervigilance and anticipation. I recognize when I am doing it, but still have a hard time making decisions freely without worrying about what the other person wants or how they will react. This is something I recognize has become so ingrained in my PTSD wired brain that I need to undo.
I have finally arrived to dealing with the abuse I experienced as a child. Last week I has a nightmare I was going to be killed for something my father did in his late 30s. They didn’t say what. They kept torturing me and wouldn’t tell me how they were going to kill me. If it would be quick and painless like shooting me in the head or terrifying like drowning, electrocution, torture. I kept trying to prolong being killed hoping to buy myself time as if someone would save me or something would interrupt me getting killed. For example, I said I needed to go to the bathroom and of course they said why does it matter, we’re going to kill you anyway. So I said well can you just let me go this one last time? Near the end of the dream my father showed up, but he looked the same as when he was in his late 30s. He was so distraught that I would be upset with him for them wanting to kill me. I wasn’t upset with my father. As far as I was concerned he did nothing wrong. These people that wanted to kill me were wrong. My therapist pointed out, when my father was in his late 30s was when my caretaker had abused me. When he found out about it, he was so upset with them which ended up causing me more grief from the abuser. I was coming to terms with this. I never blamed my father for the abuse I experienced. He couldn’t have prevented it and it was not his fault. The torture is akin to the torture I put on myself every day that I worry about what I say or want, the trouble I have making decisions, of dealing with difficult people and situations. But, I realize it is getting so much easier to deal with these things now than it has in the past. I have re-wired a good portion of my brain. I am getting better from PTSD and I am so proud of myself.
In therapy this week I learned about internal vs. external locus of control. External locus of control people tend to think everyone else is at fault for their difficult situations, while internal locus of control people tend to think they are responsible for the outcome (e.g. I should have studied harder to pass the test vs. the test material was too difficult and that’s why I failed the test).
“Internals tend to attribute outcomes of events to their own control. People who have internal locus of control believe that the outcomes of their actions are results of their own abilities. Internals believe that their hard work would lead them to obtain positive outcomes. They also believe that every action has its consequence, which makes them accept the fact that things happen and it depends on them if they want to have control over it or not. Externals attribute outcomes of events to external circumstances. People that have external locus of control believe that many things that happen in their lives are out of their control. They believe that their own actions are a result of external factors that are beyond their control. Rotter in his study suggested that people that have external locus of control have four types of beliefs which include the following: powerful others such as doctors, nurses, fate, luck and a belief that the world is too complex to predict its outcomes. People that have external locus of control tend to blame others for the outcomes rather than themselves.”
I’ve probably mentioned it before but I deal with a difficult co-worker. The co-worker constantly badgers other co-workers about issues and problems, they demand quick responses, everything is an emergency to this person, everything is someone else’s fault, we all should have done it better and been able to read their mind. It can be very interruptive and it reminds me all too much of my abusive relationship, where I feel I have to do anything and everything to keep this person happy and from blowing up at me and other co-workers. When I used to never think anything of this type of relationship, now that I know better, I can’t help but speak up, say no sometimes, and grow very tired of it. They have an extreme external locus of control while I have an extreme internal locus of control.
I generally would like to stay away from people with extreme external locus of control. But, obviously I have to know how to deal with them when I do. And I would like to work on bringing myself more to the center than being an extreme internal locus of control. Last week I had also completed a survey that was part of a study for domestic violence survivors and the last section of the survey was about this internal vs. external locus of control. All of my responses had me at the extreme end where I felt I was at fault still and could have done something differently to result in better outcomes. The questions were centered around your every day events like situations at work, in the public, and etc. So it was clear to me I still need to do some work to pull myself more to the middle, where I realize I am not responsible for everything and cannot possibly prevent things that are out of my control like someone else’s behavior.
I’ve been quiet for a while now because I’ve been so busy reacting. Weeks ago I left off in therapy and in my last post, working on memory of the last (or first, however you want to look at it) trauma of the 3 traumas I experienced that I haven’t addressed. The past 6 months have flown by faster than I’d ever want my life to go. My memory problem keeps popping up. What was 6 months ago feels like yesterday and what was yesterday feels like days ago.
We remember that a major PTSD treatment goal is to integrate dissociated trauma material with associated memories so that the fabric of our memory becomes like one continuous memory. The problem is that traumatic memory doesn’t mesh with the way we want to look at the world. The dissociated memories often contain misinterpretations and inaccurate conclusions that were formed under great duress, while strong emotions and arousal continue to interfere with processing.” – Cognitive Restructuring Chapter, The Post Traumatic Stress Disorder Sourcebook
Every day I am making unproductive thoughts. I still stay “I’m sorry” too often. I still make decisions within split seconds in order to “protect” myself. The Chapter on Cognitive Restructing addresses a lot of the automatic thoughts and distortions that I am dealing with day in and day out.
A —-> B —–> C
A is the Activing (or upsetting) event. B is the Belief (or automatic thoughts) that we tell ourselves about A. C is the emotional and physical Consequences (or arousal).
I can think of several situations in the past few weeks where I have done these things.
- Flaw Fixation – Fixation on what went wrong
- Dismissing the Positive – Discount positive things, as if they don’t matter
- Assuming – Mind reading, jumping to conclusions, and fortune-telling (or what I call anticipating what will happen and trying to prevent a negative outcome except you have no control over the situation)
- Catastrophizing – making things much worse than they actually are
- All-or-None Thinking – or Black and White Thinking
- Shoulds (Should Haves) – “I should have done this better…” “I must be strong”
- Making feelings facts – I don’t know if I have this problem since I still have a hard time even expressing my feelings in the first place though I have really made an effort to
- Overgeneralizing – “Things always go wrong”
- Abusive Labeling – “I am the only moron who didn’t do this right” which I said tonight actually
- Personalizing – Seeing yourself as more responsible or involved in a given situation than you really are. I do this at work ALL the time.
- Blaming – I don’t do this one either and think I’ve talked about it in a previous post because I have a real pet peeve with people not taking responsibility for their own mistakes. I own up to my mistakes even when I am not really responsible (see Personalizing).
- Regrets – “If only I hadn’t…” In therapy I still catch myself doing this in regards to my marriage and divorce on why I didn’t know I was in an abusive relationship earlier and leave it much earlier, even before marriage.
So now that I torn myself down more, how do you fix this? Which I’m sure everything I’ve worked on is not to be thrown away. But, apparently I need a refresher course in this.
1. A Daily Thought Record
You know those “Things That Bother Me” posts and reflections I do? And the Babel-fish cartoons? Yes, those are good for this. But, I need to dive a little deeper. What are my thoughts? How much do I believe in them (rate them)? What have I distorted? Then be more self-compassionate. What would you say to a friend if they had said or thought these things?
The next chapter is on Confiding Concealed Wounds, which talks a great deal about Trauma and Avoidance, something I have discussed a lot. “People might find ways to avoid the topic by staying occupied with trivial distractions such as work, cleaning, or exercise.” I know I can be guilty especially of the exercise and talked a good amount about. But, this is for another day. Good night!
I have written about nightmares a few times on here. I put something out on the SuperBetter forum in Bad Guys: Get help identifying and squashing them looking for any advice to overcome or diminish nightmares, but have heard nothing so far. But, plenty of people have looked at it! Why is that? Is it something you just have to live with or work on on your own?
I have had terrible nightmares all my life and had a pretty bad one last week. Most of my nightmares consist of someone chasing and trying to kill me. Usually its a man and sometimes its a group of people. Usually I am being brutally attacked. Sometimes I see other people, usually women that have been attacked or murdered by the person chasing me. Sometimes what saves me in the nightmare is trying to save these other people from being attacked.
I really need some help trying to limit the number of nightmares I have and squash them all together. Here’s what I’ve already read and tried:
Wikipedia’s article on Nightmares explains this phenomenon I’m experiencing:
Recurring post-traumatic stress disorder nightmares in which real traumas are re-experienced respond well to a technique called imagery rehearsal. First described in the 1996 book Trauma and Dreams by Harvard psychologist Deirdre Barrett, this contemporary dream interpretation involves the dreamer coming up with an alternate, mastery outcome to the nightmare, mentally rehearsing that outcome awake, and then reminding themselves at bedtime that they wish this alternate outcome should the nightmare recur. Research has found that this technique not only reduces the occurrence of nightmares and insomnia, but also improves other daytime PTSD symptoms.
I picked up a new workbook, the Post Traumatic Stress Disorder Sourcebook, since I completed the Healing the Trauma of Domestic Violence workbook. It has a very small section on nightmares which includes this same advice to come up with an alternate outcome to the nightmare and rehearse it. I might think of picking up a workbook just on dealing with nightmares. But, I want to try spending some time rehearsing alternate outcomes and going into sleep thinking about these. For example, the perpetuators could fall into a hole. Or someone saves me. Or I’m able to disarm them without getting hurt. I can take control of my dreams as I have my life.
This week was a rough week especially Wed through Friday. I knew a lot of things were bugging me again so I wrote those up. A lot of the things had to do with feeling pressure. Pressure at work. Feeling pressure and judgment from coworkers and my boss. Pressure from a family member on my life decisions. Pressure to be in a relationship. Pressure to push myself harder in my workouts. Pressure up get everything done for the holidays for everyone. By Thursday, I was buckling from the stress and just wanted to crawl under the covers in my bed, cry and hide from everyone. But, I didn’t because I couldn’t.
My therapist noticed the word I used, pressure. This is something I’ve felt my whole life. Pressure to be perfect, to anticipate what someone would want so they would not be angry with me and not hit me. Fearing judgement. Fearing pain.
I don’t know how to relax anymore. When I’m alone. When I’m with someone, I can learn to relax. The guy I’m dating is superb at this that I look forward to Sunday afternoons lounging around with him. I can finally relax and escape from all the pressure. But, it’s not the world that’s applying the pressure.
Today I actually admitted my caregiver beat me. And I admitted I have been belittling it my whole life. My therapist and SuperBetter ally both said this to me today, that through reliving we can take back our power. I realize how true this can be. I recognize that I’m applying the pressure and I can change that. I can finally take back my life and stop putting so much pressure and judgement on myself.
Yesterday my SuperBetter ally sent me this image. She always has impeccable timing. These things have been on my brain for sure.
I need to work on the following:
1c. Avoid using the word to speak against yourself
I have been struggling lately with the idea that anyone could love me or find me amazing. This is a sad thought. I’ve been finding a lot of negative self-talk creeping into what I say. I know in my heart this is not true. I have a friend who always tells me how amazing and adorable I am. The way she says it and shows me I am, it is very hard not to believe her. One of my family members always tells me I put others first. I never see it that way. I always think I don’t ever do enough for anyone. But, to hear it, I can start to think of the things I do for people, including listen and give advice or a helping hand. One of the most eye opening events for me to realize how special I am, was to actually watch a video of myself. I could not believe that was me, so smart, adorable, and funny. I know that many years of being told I’m not amazing and being abused made me feel I am worthless. I can choose to believe those things, or I can choose to believe I am lovable and amazing. I would match rather believe the latter. But, I realize a lot of hard work and practice will go into that.
2. All of 2 – Don’t take anything personally
This one I wrote about in my last blog entry with work, dealing with controlling people, and feeling pressured. Like the image says, what those people were saying and doing is a projection of their reality. My therapist had gone over this with me before. I can’t control how they feel. I can think I can try, but then what’s the point? It will just make me suffer needlessly to worry about it and do things that won’t make me happy in the long run.
I think I fully understand, but could always use more practice on the following:
3. Don’t make assumptions
I have made an effort to now always ask questions or to clarify things if I am anticipating judgement. Sure, I have a million questions and worries, but I continually remind myself, is that worth worrying about? Can I do anything about that now like ask questions? Or should I put that aside and address it if it is still bothering me later?
4. Always do your best
This is really about self-compassion and not passing judgement on yourself. I know that each day I do my best. I know that some days and some moments I’m going to make a mistake, but if I am as compassionate towards myself as I am of others, I will never feel self-judgement, self-abuse (beating myself up) or regret.
I have a hard time recognizing things that bug me probably because I have a history of not putting myself first and numbing my own feelings. So I have made it a Quest to jot down the things that bug me and identify how I’m going to address them or how I can handle it better in the future. Here’s some from the past week.
Pointing out my mistakes / Being told how to do my job
The one time I don’t put together a full agenda for a meeting and I get corrected on that makes me feel like a complete failure. Instead I had put my time into working on something rather than putting together an agenda. So sure, next time I can make sure I put together an agenda but I’ve been feeling there’s bigger things at stake here at work. I don’t feel appreciated and often feel belittled and over criticized. I know I’m not going to stay here forever and I know it’s not important to let this stuff get to me so then why does it? Why do I take it as an attack on my character?
I ran a race but with someone who is an elite marathoner. It pressured me to run faster, not take any breaks. I became really cranky on the run. That’s not normal for me. Usually, I love running and I’m smiling and enjoy myself. While I want to get better at running, I am not willing to do that at the expense of ruining my most loved and prized hobby for myself. So I have to see what I want to do about this one. I don’t want to feel pressured, but at the same time I don’t want to disappoint someone. But, really, who matters here? Me. Right? If I’m not happy, then what’s the point?
The need for down time
I usually have a hard time being around people for an extensive period of time. This changed a bit living with someone, but now that I live alone, it seriously has become something I need again. Over the Thanksgiving holiday I was always with someone and by Sunday I was ready to scream. For when I needed down time so desperately I still had more plans with other people. Having a night off with no social or physical (my body seriously needed some rest after the race) seems to have cured that.
People who try to control your life
There is a lot I would like to say regarding this one but it would just be too personal and give myself away. I am sure we have all dealt with people, whether its a parent or a sibling or a boss or a friend, who would really like to control your life. I have been struggling with this one for years. I can let these people control me and drain every last bit of energy I have or just let them say what they’ll say and don’t let it get to me.
What things have been bugging you? Do you take the time to think about them and act on them?