Archive for category Background & Planning

SuperBetter Weekly Digest

Ok I love these things as well as my MapMyRuns Weekly Digests!

20121119-090307.jpg

Advertisements

, , , , , , , ,

1 Comment

The Healing Power of Telling Stories

The other day I sat down and wrote up the work I had done in the last 3 of the final 4 chapters of the workbook and how it relates to my current life. I felt afterwards, I shouldn’t have done that, that no one is listening, and if they are, they’re just thinking, “shut up and get over it.” Then I read this today:

Tim O’Brien, Vietnam veteran, and author of The Things They Carried, once wrote: “Stories are for joining the past to the future. Stories are for those late hours in the night when you can’t remember how you got from where you were to where you are. Stories are for eternity, when memory is erased, when there is nothing to remember except the story.”

I believe stories can change the world. I always have and I always will. As a child, reading and writing saved my life. It’s why I became an English teacher. It’s why I wrote Thirty Days with My Father: Finding Peace from Wartime PTSD. I believe stories have the power to help us face our truths, to make us better understand each other, and to teach us the morality by which to live.

Stories can make the unseen seen. They can make the intangible tangible, the general specific. They can strike a chord in people and make them change—make them take action, and even help them heal—the way nothing else ever could.

Though I can hope day in and day out that my blog and sharing my experience with SuperBetter is helping others getting better from trauma, I know I am really doing it for myself. And I have strongly encouraged others to start their own blogs because it has been by far the most therapeutic thing I’ve done. It helps me keep track of my progress and makes me seriously check in with myself on how I am feeling in the present moment. Every time I get discouraged I remind myself of this and sit down and take the time to write.

, , , , , ,

Leave a comment

Lab Tools & Equipment for Getting Better from PTSD

I realized the other day that I have been playing SuperBetter for over 6 months now since the end of February and beginning of March 2012. This morning I was reflecting on all of the tools and Quests from SuperBetter, the workbook Healing the Trauma of Domestic Violence, and working with my SuperBetter allies and therapist, that I’ve used to work on PTSD and was thinking, hey, I should create a toolbox or to be more appropriate for my SuperBetter Hero who is a scientist, “A Summary of Laboratory Tools and Equipment!” So here goes.

Image

Summary of Laboratory Tools and Equipment (to Get Better from PTSD)

PTSD / Trauma Symptom Lab Equipment, Tools or Methods to Use
Anticipation

Hypervigilance

  • SuperBetter MindMaster PowerPack
  • Be aware of being hypervigilant
  • Be aware of my expectations
  • React instead of anticipate
  • Broken Babel Fish Quest – Read about it in my post here
Supposed To Beliefs

Expectations

  • Healing the Trauma of Domestic Violence workbook chapter on “Supposed to” Beliefs That Lead Women to Stay or Go Back
Dealing with Conflict

Avoidance

  • Deal with conflict instead of avoid it
  • Make Quests to do things I’m avoiding like go to the dentist, say “Excuse me”, go to a place to make new memories I associate with my abuser
Negative Self-Talk
  • Healing the Trauma of Domestic Violence workbook chapters Feel Better by Changing the Way You Talk to YourselfThe Power of Nonnegative Thinking
  • Track your Negative Self-Talk – see my posts here and here
Assertiveness

Self-Advocacy

Self-Compassion

Body Image

  • SuperBetter The Mood Elevator: Ground Floor PowerPack
  • SuperBetter Being Awesome PowerPack
  • SuperBetter Better Than a Chill Pill PowerPack
  • Healing the Trauma of Domestic Violence workbook chapters on Self-Advocacy: An Overview and Initial Self Assessment and Assertiveness, Aggressiveness and How to Take the High Road
Stress & Muscle Tension
  • SuperBetter Stress Buster Power Pack
  • Healing the Trauma of Domestic Violence workbook chapter on Managing Stress By Controlling Muscle Tension – See my post on this chapter here.
Anxiety

Isolation

  • SuperBetter MindMaster PowerPack
  • Quest to Ask for Help
  • SuperBetter Social Resilience in 5 Minutes a Day PowerPack
Guilt
  • Healing the Trauma of Domestic Violence workbook chapters How to Get Rid of Your Guilt  – See my post with my results here
  • Talk with a veteran or other domestic violence victims with PTSD and their experience of how they overcame guilt (this can be via an online chat, in person, etc.) – It helps!
  • Forgive yourself – This will happen!
Nightmares
  • Remember: Nightmares are just reminders of the types of people and behavior you need to be wary of – Read my post on this here

I’m sure I’m missing some tools, but can always add them in later, or new ones as I learn about them.

What things have worked for you to get better from PTSD? What do you want to try? What are the biggest obstacles you are facing?

Image

, , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Leave a comment

My Scientist Hero’s SuperPowers

In playing SuperBetter you can play whatever Hero you want to be to get better. I had picked a great scientist.

But, to make it a little fun, I was lately thinking of the X-Men and Jean Grey. Kind of a scientist of some sort and for some reason she was always my favorite character in the X-Men.

I was trying to think how Jean Grey’s super powers could relate to getting better from PTSD and here’s what I came up with:

Super Power As it relates to getting better from trauma
Telepathy
  • Awareness of being hypervigilant
  • Awareness of my expectations
Telekinesis
Phoenix Force grants the ability to:

Travel unaided through space

  • Resilience!
  • Ask for Help
  • React instead of avoid conflict
      Psionically manipulate matter and any form of energy
  • Keep Positive
  • Do my power ups on a daily basis, especially:
  1. Running, biking, or swimming
  2. Spending time with friends

 

      Create powerful “cosmic” fire
  • Overcome anxiety
  • Manage stress through muscle tension exercises and breathing
  • Deal with nightmares

 

      Resurrect from death and manipulate life energy in others
  • Practice Self-Compassion
  • Practice influence – optimism, relate to people
  • Spend time with friends and family
      Manipulate timelines
  • Overcome Guilt
  • Witness your experience
  • Live in the Now
  • Stop Negative Self-Talk

This was pretty fun to come up with. 🙂

Who would you be and how would you use your super powers to meet your goal?

, , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Leave a comment

Just For Fun

Ok this post is really just for fun.

On the Media: SuperBetter Diaries Entry 3 – http://www.onthemedia.org/blogs/on-the-media/2011/oct/19/superbetter-diaries-entry-3-movin-along/

I liked this guy’s post about the quests his allies had given him and Jane directing him to check out Omar Little on Twitter: “Take strength! Take courage!!!! Be a warrior not a worrier!”  Some of the quests his allies gave him could really brighten up your day. It makes me think I need to seriously do some of my fun quests I gave myself, like the broken babelfish cartoons.

The Hybrid Athlete: Why You Suck and Look the Same – http://www.thehybridathlete.com/why-you-suck-and-look-the-same/

Ok, I think this post can be a little extreme, but I get it and feel that way about people, life in general, and my own physical fitness and battles. I may catch myself complaining, “the course was too hilly” or “so-and-so didn’t communicate with me”, but often I just take full responsibility for what went down. “Your outlook sucks” is often a good reminder to pull me out of poor mental states. And then that brings me to the next two things I read that help explain some things about why I’ve always been able to meet my goals and be so damn driven.

Pick the Brian: 7 Habits Highly Effective People Don’t Have – http://www.pickthebrain.com/blog/7-habits-highly-effective-people-dont-have/

At work, I probably annoy people because I am always evaluating the priorities of things and focus on completing one thing at a time according to that priority. My desk is also always completely free of clutter. I don’t even print out much. Everything is organized on my computer. I am always asking the question, “What is the worst that can happen if I do this?” and just get on with it. I’ve always been a pretty clear goal setter and luckily had training on how to do this. One of my biggest pet peeves is people who blame other people. I actually pride myself on taking responsibility for my failures. I have done it a zillion times at work and personally. Life is not about being perfect. Life is about living it. We shouldn’t be afraid to take risks and try things. That’s my take.

DISC Personality Test – http://www.123test.com/disc-personality-test/

My results explained a lot.

Influence – 32%

  • are strongly interested in meeting and being with people.
  • are generally optimistic, outgoing, and socially skilled.
  • are quick at establishing relationships.

Sometimes their concern for people and people’s feelings may make them reluctant to disturb a favourable situation or relationship.

Dominance – 28%

  • enjoy competition and challenge.
  • are goal orientated and want to be recognised for their efforts.
  • aim high, want authority and are generally resourceful and adaptable.
  • are usually self-sufficient and individualistic.
  • may lose interest in projects once the challenge has gone and they tend to be impatient and dissatisfied with minor detail.

Steadiness – 24%

  • tend to enjoy change and variety in their work and non-work life.
  • are expansive by nature and tend not to like routine and repetitive work/activities.

Compliance – 16%

  • are independent and uninhibited.
  • resent rules and restrictions.
  • prefer to be measured by results and are always willing to try the untried.

Free in thought, word and deed, they long for freedom and go to great lengths to achieve it.

discusonline.com talks a lot about the negative traits of my results as well, which I can identify with.

, , , , , ,

Leave a comment

A New Kind of Growth

I’ve been very busy the past couple of weeks, which is why I’ve been near non-existent. A week ago I came to the conclusion that the post traumatic growth I was experiencing for the past year and half was starting to fizzle out. The world didn’t seem so bright and shiny. Things were just starting to become like everyone else seemed to experience it, just “Meh.” For example, I ran three half marathons in the past month and wasn’t like “Wow, that was completely awesome!” I didn’t want to lose the feelings I have about how amazing so many things in my life are, so I have been gripping onto them tight.

This week I noticed I was a little more relaxed version of myself even though I just wrapped up a super stressful week to flow into yet another stressful week. I might have let a lot of emails, texts, and phone calls slip by. I didn’t really feel like socializing. I just felt like being in tune with myself. Though I worked most nights, I took a couple hours to veg or explore new places and things. Then the stress finally caught up to me and I got sick and stayed in bed rather than go on my long run.

This morning though it was raining, I set out to do my long run, headache and all, before a long day of plans. I was smiling most of the run. I felt like I was flying and free.

Last week after finishing the Rock n Roll 1/2 Marathon, I said to my friends, I need something inspiring to read again. They said, “Why don’t you read Born to Run?” I had it sitting around for awhile now. Now, I’m almost done with it. Reading Born to Run, I had another eureka moment like when I read Jane McGonigal’s Reality is Broken. I read about how the real secret of the Tarahumara was they’d never forgotten what it felt like to love running. This really rung true to me too. And reading about Scott Jurek, who is also from Seattle like myself, I was inspired by his story where he was picked on growing up and dealt with the hopelessness of taking care of his mother who would never get better, where running was his outlet. My whole life running has been my outlet, as well as a zillion other outdoor activities and sports. But, running is truly where I feel free.

Then I started thinking about Michael Richards (@mtcrun) who is also playing SuperBetter and won the Skagway Half Marathon at the beginning of the month. Michael is using SuperBetter to get better from depression, but he set his Epic Win to run the Half Marathon. After winning, Michael said, “Jane, you and @SuperBetter are directly responsible for helping me run, win, and, most importantly, enjoy the 1/2 :).” And two weeks later I saw his post that he was setting his next Epic Win. I also noticed a ton of posts about his group runs and training leading up to the race, which all in all lead to getting better from depression. And suddenly I had this eureka moment. Why aren’t I setting Epic Wins to do things I love to accomplish getting better from PTSD? Rather than focusing on the symptoms of PTSD, which has made this kind of daunting. So I don’t know exactly where to begin, but I suddenly had a change in my mindset about playing the SuperBetter game and about life in general, which I think is going to lead to a new kind of growth.

, , , , , , , , , , , , , , ,

2 Comments

SuperBetter: Allies & Game Quest Ideas Revisited

This week I had an interview with SuperBetter to talk about the game and it was awesome because it allowed me to step back and reflect on the game. The game has given me a lot of things I needed to help me make progress on healing from the trauma of domestic violence and other abuse history. It has given me structure I need, the ability to track my progress, Power Packs with Quests, and tips and tricks to help me get to my goals and in a fun way. And I seriously love the secret files. If people would send me cool interesting facts that apply to my day-to-day life all the time, I would probably have the equivalent of the “runner’s high” without having to run.

Re-thinking Allies

There are a couple things I’ve been realizing I need to tweak. Originally, when I went into the game, I thought I’d invite my friends as allies and there’s certain things I think each of them could help with in person when we hang out on a regular basis which I mapped out in the post SuperBetter: Allies Mission Ideas. That hasn’t been the case. I talked about it in therapy a bit. Why are my friends not really engaging in the game? And brought it up in the interview with SuperBetter. My therapist had talked about it as people have a difficult time interacting with people they know in person, online. In person, they see you in one way, and then online, differently. Plus the subject matter I am working with, healing from trauma, is an extremely sensitive and uncomfortable one. People don’t want to deal with that. Both my therapist and SuperBetter suggested I try to work with allies I meet through the game who are struggling with similar problems. I have one ally I met through the game who has been my strongest and best ally in the game. And I would highly recommend pairing up with someone in the game. 

My ally from SuperBetter is in a completely different timezone, but that is not a barrier. We interact mostly through e-mail, in a pen pal type way. I do my e-mailing in the morning and she has my undivided attention. We work through problems that we’re facing, share our ideas for dealing with them, and ask each other for each other’s support. We both have similar personality types and are dealing with very similar problems. 

Epic Wins & Better Ties to Quests (and Putting More Thought/Time into Quests)

One of the things I’d like to start doing a better job of in SuperBetter is being able to plan out or tie Quests to complete in order to reach my Epic Wins. Epic Wins, to me, are really a goal you are trying to reach for. I’ve been planning my Epic Wins around the areas in the workbook Healing the Trauma of Domestic Violence and areas I notice within that week or month time span that I am having a particular problem with. When I started SuperBetter, my big focus was on Negative Self-Talk and Hypervigilance because I know I was driving people around me nuts by doing it and they were being addressed early on in the chapters of the workbook. I am guessing the workbook is set up in the way it is for a reason. But, the workbook is not the end-all be-all and therapy is only one hour a week and I use it to bring the things I’m really struggling with to each week. I feel like if I want to really get better, make progress, and continue to keep it up, I’m going to have to make it more part of my day-to-day life. But, it also can’t be miserable and difficult. It has to be fun and rewarding. Some of the Quests I thought up in my 2 posts, SuperBetter: Game Quest Ideas and SuperBetter: Allies Mission Ideas, I haven’t even actually put them into my SuperBetter game! And there’s stuff my ally and I talk about that are great ideas, I also haven’t put into the game. So it’s time to put some real effort into this and make it really fun and rewarding.

Here’s some examples of my current Quests, most of which are from the Power Packs “Social Resilience in 5 Minutes a Day” and “Stress Buster”, that map up to my Epic Wins.

Stress & Muscle Tension

  • Learn About Stress
  • Find an Oasis
  • Doing the Meditation Deed: The One-Time-Only 25-Minute Challenge (OK so I did all the others but haven’t found 25 minutes to meditate yet. I must do this Monday night!)
Avoidance
 
  • Find a Dentist
  • Make a Dentist Appointment
  • Track when I won’t ask question to avoid conflict
  • Go to places or do something I associate with my abuser

Self Advocacy

  • I am thinking of loading the “Being Awesome” Power Pack for this area
  • Ask for Help – regular reminder to ask for help (or anything, including “excuse me”) which is something I have an insanely difficult time doing and should probably get to the root of, why?
  • Say Excuse Me to ask someone to move – I need to make this a regular Quest
  • Stop Negative Self-Talk

Social Anxiety

  • Pay It Forward – Do something nice for someone in your life. I did this yesterday! 🙂
  • Give the Gift of Experience – This will be done Tuesday and I can’t wait to hear their reaction! 🙂
  • Three Things That Rocked – Write down 3 things that rocked over 5 days (recurring Quest)

Hypervigilance / Anticipation

  • React instead of anticipate
  • Broken Babel fish game – Draw cartoons from the week of things I’ve heard, what I thought they meant, and what they really meant

, , , , , , , , , , , , , , , , , , , , , , , ,

Leave a comment