ANGER: Self Care gets shaky, but stays stable for now

Photo by Nandhu Kumar on Pexels.com

Disclaimer 1: off-the-cuff and unedited…possible triggers…all opinions and thoughts here are mine and not from anyone else…read at your discretion

Disclaimer 2: still working on self-care. Will try to resume Sunday publishing of posts, but could be sporadic over the next few weeks.

Sometimes anger is a secondary emotion. It hides the primary emotion that feels more vulnerable and could possibly create dangerous situations if expressed. For me, anger often hinds shame, guilt, and fear.

not this time.

I feel so angry all the time. It’s like hot lava pouring through my body and gives me hot flashes when I sleep. My dreams are angry, sometimes bitter and have me exuding so much heat that even the temperature in my room changes sometimes.

The source of my anger?

Feeling helpless and stuck because new memories, new flashbacks (all new to me in this period of my life) are not responding to the usual coping strategies. In spite of all the positive experiences happening right now (and there are a lot), but that’s for another post), I’m still stuck in the child victim’s mindset of shame and worthlessness much of the time. So much that it’s starting to interfere with daily life again.

Read More »

ADMIN: Taking a posting break – see you in 2 weeks

Dear guests,

A lot is going on in my life right now. Between my family and the management changes in my building, I need to concentrate on finding my equilibrium again if I want to keep publishing quality content here.

That said, I’m taking a two-week blogging break (that includes comments). I wish you all the best and hope you continue to practice self care too. Thanks for understanding.

Sincerely,

AlterXpressions

ADMIN: RSS Feed Issues, Opera, more FAQs

DISCLAIMER: I am not a tech expert, so any information quoted here comes from A) the guest who wrote a comment; or B) WordPress support. To maintain privacy, I did not include any names or handles.

Item 1: RSS Feed Issues

WordPress Customer Support says that my site and blog are available to add to RSS Feeds since both are listed as public. The free article offered this information:

rss feed link update 2019-01-23 at 5.26.09 pm
Option 3 under “Categories” RSS Posts Button – click to add Untangled Connections to your RSS Feed
  • Google Chrome does NOT support RSS feeds like some other search engines (Yahoo, Mozilla, Safari, etc.) so you can encounter errors trying to add any blog or site to a feed from there

WordPress suggested that I also add an RSS Feed links button to my side bar. This button is now the third item on the list, under “Categories”. Click on the button to add this blog or site (or specific post) to your feed.

Item 2: Viewing issues with Opera

A guest mentioned viewing issues in the comments section. This partial quote covers it:

“Howdy just wanted to give you a quick heads up. The text in your content seem to be running off the screen in Opera.”

WordPress support offered this information:

Opera is another internet browser like Google Chrome, Firefox or Internet Explorer. I don’t use Opera on my computer (I did install the most recent version of it to test but couldn’t replicate the issue), but it’s likely that this is a compatibility issue in Opera itself; I’ve used it previously and regularly experienced that sites can look slightly different from one browser to another. That was more of a problem in previous years though but not so much anymore!
If your reader notices this consistently, it would be really helpful to us to find out what version of Opera your reader is using, so that we can better identify where the problem is.

If any guests are experiencing similar issues and want to help Support improve compatibility with Opera, please send me a message.

Item 3: Two More FAQs

Yes, they’ve been added to the sticky post too.

Q5: Do you have any tips for aspiring writers/bloggers? Apprenticeships, etc.?
A5a: I never thought I would be in a position where people asked these kinds of questions, so at this time, no I don’t have any published posts, articles, etc. about blogging or writing. 
A5b: However, I have responded to guest comments with quick tips and information about this topic on the About This Site and Home pages.

Q6: I want to donate to your site. Is that possible? Is there a donation button?
A6: Thank you for your interest in supporting this website and blog. At this time, I am not accepting donations. To accept donations, I have to turn this site into a non-profit organization. That requires legal and business steps I am not ready to take at this time. Maybe in the future…

Thanks for reading.

SELF CARE: 30 hours awake, fear, and general oddness

Colorful butterfly contrasted with gray scale landscape of trees sideways behind a grassy hill with clouds in the sky. Key words: tired, hopeful, dreams, scared, confused
Self Care is hard…

Beginning with…

I admit it. I’m still afraid of my mother. I’m still afraid of being rejected by my father. Life goes on, but the fear stays. And instead of being my present adult self, I’m instinctively reacting to those fears. It stinks.

Makes life difficult because the instinctive reaction is not something I can control. Wasn’t even aware of it before the past two weeks. Life is bumping along, and then…boom! Family is back. Body hurts. Life feels so confusing. Am I losing myself? Why am I reacting without thinking?

Until finally (with help from counselors) it dawns on me. Dong dong dong…I’m not happy with the boundaries my parents and I agreed to about communication. And the fear of not being able to discuss it with my father bothers me on many levels. Plus, there’s mom.

Anything I tell her or write to her is something she can use against me. There’s no point talking to her about this stuff. A) she won’t care or listen. B) she’ll use it as a way to hurt me and add more drama to my life. But Still have to figure out something.

So I pulled on my big girl pants and wrote to my dad after a few hours of self care at home.

And 30 hours straight without sleep…

The self care:

  • Cooking dinner
  • Watching a funny movie with dinner
  • Chatting with a mentor via email
  • relaxing with some prime time TV

Then writing the email to Dad before the TV.

TV as background noise, and I’m distracted. For some reason, card games are on my mind. I find a free online card game (no gambling, account set up, etc. required) where I play against a computer and get engrossed.

9:00 PM rolls around, and I think to myself…one more game. But that game feels like it lasts forever.

10:00 PM rolls around, and I’m excited to watch the next show. But commercials bore me, and I get distracted by a new round of Hearts.

11:00 PM and I’m listening to the weather reports while playing Spades. The noise continues in the background. I keep playing, wanting to win one time.

2:30 AM a noise outside distracts me, so I look out my window. It looks like late afternoon with all the buildings and high rises lit up against a dark sky.

5:30 AM and the sky starts changing color, startling me out of my game. It’s too late for me to try to sleep; work starts in a few hours. After informing my boss, I start working on the day’s tasks. With the first one finished, we agree that I’m better off getting some sleep before starting the next one. I leave work early.

Self Care at its finest…

Some chocolate & tea to keep me awake as I start to drift off…

A phone call to the hotline to check in and try and remember strategies to help me sleep.

24 hours awake, and my second wind hits. A hot meal, and talk with my mentor leaves me feeling relaxed, but not sleepy.

Some hot chamomile tea and deep breathing sets the sleep mood.

I crawl into bed, under the covers around 2PM and finally drift off. But my body has other ideas…

  • Gotta use the bathroom..wake up…WAKE UP…ouch okay 5PM, and it’s time to take a walk
  • Huh…why so dark…my leg’s itching again…ouch…it’s not going away…9:00PM and it’s time for another visit to the bathroom
  • Dreaming…dreaming…who’s trying to escape this time? Oh wait, time to get up and go to work.

And so starts Thursday with the foggy, confused mind and beginnings of body memory pain.

Pain, bruises, dream-disturbed sleep, and 2 posts today

Thursday began with a headache and minor back/shoulder pain.

Friday began with intense, acute upper back/neck/should pain every time I tried to move my arms. Thankfully, my home made massage oil and steam blend helped enough to make working possible. Early to bed, late to wake up. More massage oil and some time with the self-massage ball on my back and shoulders.

Epiphany hits…it’s not my back that hurts, but the muscles around my arm pits and rib cage. The pain registers along my spine because the other muscles are still numb and can’t register pain. Yay for body memories…not. Late to bed, and late to wake up the next day.

Water the plants, worry about my ivy – it’s not getting enough water and needs to be re-potted – but not sure how to fix the problem yet. Pack a donations bag and off to counseling.

A one-two punch: new building management = lots of anxiety. When was I notified? Officially the notes were taped on Friday. Personally, I got them on my way to counseling. Yeah, new management and I just signed a 14 month lease…

Self Care: drop off some donations (clothing that doesn’t work) and get lunch at a new restaurant. Then visit my favorite store and the library. Enjoy the walking around and go home to relax. Some card games, lots of sleep, and more pain management until Sunday morning.

Pain Management: massage ball, light stretching, and finally looking at myself in the mirror – time to acknowledge the pain and see if it shows on my body. Surprise, yup the front of my chest and under my arm pits look slightly darker in color – aka bruised. And now I’m left wondering…what the heck did I do in my sleep between Thursday and Friday? Or is it really my body revealing it’s hurt so that all parts of me can start healing?

And here we are today…

I’m awake. The head hurts. The body hurts.

Took a walk earlier, but not as much fun in the rain and cold as other times.

Read comments, wrote to WordPress customer support, and published two posts.

That’s all for today.

Thanks for reading 🙂


ADMIN: Guest Comments, Evolving FAQ

Photo by Pixabay on Pexels.com

Dear Guests,

I’ve been receiving some wonderful comments on the “About” and “Home” pages. Thank you for sharing thoughts, compliments, feedback, etc. The purpose of this “Sticky” post is to address some of the frequently asked questions aka FAQs in an easily accessible place. It will evolve and change as the blog does. If the FAQs get to be too long, I will move them to their own page and keep the sticky one here shorter.

Thanks for reading,
AlterXpressions

Read More »

ADMIN Post: Quiet weekend, short post

Due to the extra post this week, this one is short.

Between the nightmares and the stuff with my parents, body memories acted up and caused lots of pain last week. The pain was bad enough that I cried a lot, had some trouble eating/sleeping, and eventually had a panic attack.

Thanks to meditation and acupuncture, the pain has lessened a lot. But I’m still tired, feeling low energy, and slightly dehydrated from all the sleeping & meditating.

On the good side, a lot of the body memories are starting to leave my body. As it moves, the puffiness and swelling go down too. My muscles start to relax more, and everything feels less painful.

So this weekend is a slow one.

What are your plans for a slow weekend?

thanks for reading

Alter Post: Mother’s…Daughters…Secrets & Confessions

Trigger warning…this post discusses what many consider a taboo topic related to sexual abuse. The post is written by alter personalities, uses a journal format, and is shared unedited.

I have a confession.
A secret not yet shared here on the blog.
One that I have accepted, am not ashamed of anymore, yet still have trouble talking and writing about anywhere.

I’m not trying to tease you by drawing this out. I am trying to be careful, considerate, and kind to myself as I write this and share it with you.

Have you ever heard of mother daughter sexual abuse?
It’s real.

So if you want to know learn more, use the “Read More” tag below.

Read More »

Life Quirks: Technology Troglodyte

*This is for the guests who comment on my Home and About This Site Pages. *

The Trigger:

Technology scares all of the alters in our system.  For us, technology is a means to an end that allows us to avoid depending on paper for organization.

Some technology is also a trigger.  But other technology is useful enough that it’s become an integral part of my life (skip to the end for more on this).

Comment Question Addressed – you can stop here if you want…

Point is: this website, blog, etc. came about because I had to face my fear of technology for work and decided to apply the lessons here to create this website and blog too. Technology and electronics are a big weakness in my knowledge, experience, and lifestyle choices.

I learn what is needed to do my job and make life easier. The rest passes me by faster than cars pass each other on the highway’s fast lane.

Why? Learning is fun and appeases my curiosity. Technology, not so much. So I balance my need to understand technology with the fun of learning to improve this site.

Read More »

Recovery: 2018 Reflections – family & life

What a year it’s been…

So many changes and discoveries. Reconnecting with family. Enjoying time with family.

Creating new paths. Learning different ways to live and thrive beyond survival. Opening up to the wonders of the universe.

Finding a spiritual path & a way to make dreams come true.

CATCHING UP…

Last Week with Family

Other than typical air travel issues, the visit went well. My family and I spent quality time together enjoying each other’s company, giving gifts, and eating great food. My dad and I got to spend some alone time together and with the rest of the family. My brother and sister-in-law are happy; we hugged and talked and laughed on Christmas.

As for time with mom, we carefully started rebuilding the bridge again. It got tense at times, but someone was always around to help smooth things over. In the end, we shared contact information; this way she can reach me if she feels like it.

My mom’s side and I didn’t get to meet after all. Between the flight delay and busy schedules, 4 days became 3 days full of other activities. In the end, we promised to see each other next time I travel back east.

My dad’s side of the family hosted Christmas this year. Seeing my younger cousins for the first time in a while was filled with anxiety on both sides. We weren’t sure how to interact at first, but things got easier with time. We ended up laughing and talking by the end of the visit – that felt great.

My aunts and uncle and I spent some quality time together too. We talked and caught up with life before giving gifts. Things got a little tense with one aunt, but that was expected. Her way of coping with fear is to push people away. Some time apart (and maybe conversations with others) helped both of us work it out for a pleasant rest of the visit.

Finally, I got to spend some quality time with my grandmother. She wasn’t doing well on Monday – my first day visiting – and spent a lot of  time sleeping. On Christmas Day (Tuesday), she was awake and more present – enough to enjoy opening gifts, talk, and eat dinner with us.

We had a chance to talk in private. I told her how much I love her and that she doesn’t have to worry so much about me anymore. I’m healthy and happy and safe, so she can focus on taking care of herself and doing what she needs to do to feel healthy and pain-free.

Milestones, Changes & Goals

For the first time, maybe ever, I completed all of my goals for 2018. That felt good and acts as a symbol of the many positive changes that happened this year.

Of the many changes that occurred this year, the biggest ones have to do with the transition from survival mode to living to thriving. Here are 3 on my list:

  • Open up to others in the outside world – making friends & connections; going to workshops; participating in events & activities at work – because I feel safe on every level of being (spiritual, emotional/mental, physical)
  • Change my self-image in order to be assertive at work and act on my dreams – job changes, go back to school, continue writing this blog, work on my spiritual practice
  • Find closure with my past by embracing my shadows and connecting face-to-face with family again

As for milestones, my biggest one is letting go of the fear that held me back for so long by finding my faith again and choosing to live a life rooted in unconditional love and acceptance. For every individual, finding that faith in a higher power; believing she or he is deserving of unconditional love and acceptance; then opening up to receive those gifts is a unique and difficult journey.

The New Website & Aromatherapy

My other web site and blog is in progress, but on hold for right now. Other priorities got in the way of completing the pages and starting the new blog, so it’s empty and will be for another few months.

As for aromatherapy, I’m still taking the online classes in between work and life. It’s slow going, but lesson 1 of 7 is finally finished. The aromatherapy blends work well and smell great. I used them to help with some cold and sinus problems that affect me every fall/winter season. Lesson 2 is in progress.

Questions for Guests

What will/do you reflect on for 2018?

How do you feel about the milestones, changes, successes, or lessons learned?

What will you leave behind or take with you into 2019?

Final Thoughts

2018 was an incredibly positive year. Many unexpected successes and positive changes tempered by some losses, more than a few lessons learned, and much confusion. I’ve discovered a spiritual practice that suits my solitary nature and allows me to believe in God and other wise beings or deities without having to choose a specific religion. The openness of this spiritual practice helps me develop my other gifts instead of fearing them and teaches me how to listen to my intuition too.

Feelings still confuse me. Being in crowds still has a negative effect on my memory. I am not (nor will I ever be) 100% comfortable or relaxed outside of my home, but I can utilize coping strategies to get at least 80% comfortable or relaxed now. Most important, I feel safe interacting with other people even when triggered or feeling severely anxious.

Personally, I’m looking forward to many surprises and possibilities in 2019 🙂

I wish all of you a happy, healthy, prosperous 2019!

Thanks for reading

Happy Holidays to All Who Celebrate!

As part of my traditions to reclaim the holidays, I send out holiday cards by regular mail and (only if I don’t have a mailing address) email to loved ones, friends and colleagues.

This year, as part of my “add creativity to life” self-care strategy, I created holiday post cards based on a theme of low-stress, fun times, and fostering positive relationships.

To all who celebrate – and whatever holiday(s) you celebrate…This card is for you.
Season’s Greetings & Holiday Wishes

Best Regards,

AlterXpressions

IMG_0795

Life Changing Moments: Home for the Holidays

Dear Guests,

This time next week, I will be back in my home state (the one where I was born) getting ready to celebrate Christmas with my parents, brother, and father’s side of  the family for the first time in 7 years. Maybe longer. All of us will get together at an aunt’s house on the morning of Christmas Day to open gifts, hang out, and (later) eat a holiday dinner together. Dinner as in lunch…not the evening meal (aka supper).

I admit to feeling many conflicting emotions. Fear, excitement, guilt, joy, anxiety are a few of them. In terms of my immediate family, I’m excited to see my dad. We’ve been talking (FaceTime) and emailing regularly since August. He’s excited to see me too and has been keeping me updated about the rest of the family. I have mixed feelings about seeing my mom and brother (and his wife) again. We didn’t part on good terms, and my child parts are upset about being close to them again. But the adult parts of me are happy to see them again.

For my Dad’s side of the family, I’m excited and anxious to see them again. We don’t relate very well for a lot of reasons, so sometimes sharing space can be difficult. It’s part of why I choose to stay in a hotel or AirBnB during visits home. We love each other, but live completely different lives. And a lot of my life is not something many of my relatives on either side can acknowledge, approve, or accept. Other than some social topics or basic questions and answers, we don’t have much to talk about.

For my Mom’s side, the timing worked to visit with one group of cousins the day before I leave. As I’m only staying for 4 days, I’m grateful for that much and excited to see them. Yes I’m also nervous, but that’s mostly because it’s a new relationship with all of us being adults now. Luckily, we are all foodies and can spend a few hours chatting and enjoying good food.

Have you noticed the food theme? A lot of my family gatherings revolve around food – it was how different generations came together to prepare food, set tables, cook, share stories, and enjoy conversations while eating – as a party or event was often how my grandparents, aunts, uncles, and parents brought us together.

Why do  this?

The simple answer is closure.
I’m in a positive, healing place that allows me to open up and face some of the scariest parts of my past so that moving forward is less stressful. Plus, I do miss my family. I love them and want the best for them – best as in what works for and with their current goals and lifestyles. Closure allows my heart wounds to finally drain and start to heal.

The complicated answer is more nuanced.
I am going to visit my grandmother. She hasn’t been doing well since her accident back in January. If I can give her anything, it’s one holiday with all of us together like before. We can spend some time together, and I can reassure her that I’m happy, healthy, and safe even if I live all the way across the country.

I’m going for my father. Seeing him in person, giving and receiving a real hug is a gift in itself. We don’t have a lot in common, but we are interested in each other’s lives and actively listen, accept and respect each others choices. Besides that, my Dad is really funny and always finds a way to share his fatherly wisdom with humor.

I’m going for myself, to prove that I can spend time with them as an adult whose triggers don’t get in the way and cause problems. We can be ourselves, share space together, and enjoy the holiday time with less tension and negativity. I don’t have to hide parts of myself and can accept that different relatives will and do hide behind masks – but the hiding is not personal. And I won’t get in trouble for being me. Or cause problems by being me.

In doing this, I can

try to resolve my conflicting feelings about letting any family into my life and being part of their lives.

Conflict part 1: I am happy as I am now being connected again, was happy before reconnecting with any family at all, and am not sure how much I want to be connected with any of them. If I want to be connected at all.

Conflict part 2: I love my family and am happy to be peripherally connected to some of them. But I’ve left behind the dreams of being close with them or having a strong connection where we keep in touch regularly, etc.

In other words, I’m facing some of my biggest fears in less than a week. Wish me luck?

And luck to any and all of you who might be in similar situations with the holiday season.

Thanks for reading.

Alter Post: Reclaiming My Body…struggles, steps & successes

Trigger Warning: explicit details and word usage about past sexual abuse and body image issues

Ramble Warning: this long post is written by many alters and might not be very coherent…read at your leisure

A Continuous Struggle

This is not a subject I talk about often on the blog. Thinking about my body feels scary more often than not. I still experience a lot of physical pain from tight muscles and body memories. And what I see in the mirror often reflects my negative self-image.

Different alters control different parts of my body; each of us hold memories in those places. Sharing the burden is easier now than it was before. Yet all parts of me cringe at the thought of ending celibacy or trying to date now.

Some alters never want to engage in sexual activity again. A few dream about having a husband, lover, or partner to share our life with. Most others are intellectually curious about the connections between sexuality, femininity, masculinity, and vitality or life force. All wish for platonic friends or family members to share physical contact with – i.e. hugs, pats, cuddles, holding hands, kisses on the forehead, gestures of intimate yet platonic affection. Maybe a pet some day? Cats probably as our body is not physically healthy enough to care for a dog yet.

Many of us in the alter system don’t like how our body and face looks. Some of us feel shame and embarrassment. Others feel frustration or sadness. Both tend to bring out feelings of or negative attitudes in others. Or attract unwanted attention.

The Coping Challenges

In spite of the many positive steps I have taken to improve my body image, holiday season brings out all of my insecurities. Going back home for the holidays – seeing my parents and sibling for the first time in many years – could be part of that. In general, though, I often get flashbacks of having to “dress up” or “being dressed” and “put on display” by my mother for different holiday get-togethers. And it makes me feel down about my body.

For me, the hardest part about having this negative body image and these feelings of insecurity is not feeling like my body and face are mine. For most of my life, my face and body were under someone else’s control. Other people decided what I looked like, how I dressed, when I ate, who I interacted with, and the types of activities I could participate in alone or with others. Even after I got out of that place, there were family obligations and cultural expectations that told me how to look and act based on my place (bottom) in the hierarchy.

In my head, I still hear all of those people (owners, predators, offenders, abusers, slavers, customers, teachers, class mates & age mates, friends, or relatives) calling me a slut, a whore, a prostitute, a dirty lesbian or bisexual cunt, a chink, slant eyes, beautiful temptress, satan’s get, evil witch, and submissive bitch. I hear them telling me I am fat and scrawny or slender and beautiful just before they rape me or attack me.

Acknowledge the Hard Truths

Well, I was a child prostitute. And I was a beautiful, gifted child turned awkward teen who found ways to hide in plain sight by being an outcast nerd in ugly clothes as an adult. I did have sex with both genders – if rape and forced prostitution count – and multiple partners. So maybe that technically makes me a lesbian and bisexual instead of heterosexual.

Clarification of Insults

But it does not make me a slut or a whore. For one thing, the sex was not my choice. For another, I only engaged in sex when being raped or pimped out. Once I had the choice, I stopped all sexual activity. So while I am okay with being called some of the names listed above, the words “slut” and “whore” really push my buttons.

Sure, I tried to date a few times in college and later on, but it never went past a first date or got physical. I ran first. Or fought second. Eventually, I simply shut down whenever someone tried to flirt with or hit on me. It felt like giving up, but it was also safer for everyone involved.

Expressing Femininity & Vitality in Healthy Ways

I’ve mostly come to terms with the sexual abuse. But I am still working on hating my femininity and sexuality. Still working on hating my face and body. Still working on seeing an over weight, flat chested, pimply girl in the mirror. Or seeing a skinny, straight, flat, weak girl who can’t control her own body in the reflection. Still working to reclaim my sexuality or vitality without having to engage in sexual activity.

My Fear and Hatred of…

I fear not having control over my reproductive system – choosing to get pregnant or not – if some day I become sexually active again before menopause. Considering how quirky my body is about everything, typical birth control methods might not be enough. Plus, I’ve been pregnant. Just the thought of that happening again sends panic signals through all of me. My family history is a mess. I really don’t want to pass on my genetic material. Plus, if I ever do want children, adoption and foster care are options.

I hate not being able to get regular health checks and dental exams without anasthesia. My triggers around medical and dental professionals are among the strongest and most vicious coping challenges. The automatic defense mechanisms and system shut down protocols get triggered every time I start working with someone new. And they bring out my most dangerous alters.

And I hate how often I get triggered by other people giving me nasty looks or making rude/insulting comments about my body parts. People used to pity me and gossip about my awful taste and weird habits behind my back, but were relatively polite and/or friendly unless irngoring me before I stopped hiding. After I stopped hiding, though, lots of people felt justified making nasty comments about my appearance and judging me based on my large bust and curvy shape. Being petite and Asian just made the cat calls and pettiness worse.

I hate how uncomfortable and defensive I feel talking about my “single on purpose” and “celibacy by choice” thoughts with friends & family. And both stances are choices. But it’s even more difficult trying to explain this to males and females who are flirting or coming on to me. Or who think my being friendly is flirting, etc. Confusing for someone with zero experience flirting, dating, etc.

Coping Strategies & Reclaiming My Body

It’s easier now to cope with many of these triggers and obsessive thoughts when the flashbacks come. All parts of me have made personal and life style changes to foster a loving, positive self-image and body image. Next year, I will finally be in a position to take other steps towards reclaiming my body as mine.

Steps like:

  • sterilization (aka tubes tied),
  • safely & confidently interacting with people in social situations,
  • herbal and aromatherapy remedies to support my health without making me sick,
  • (maybe) breast reduction surgery

Now that I am physically healthy and able to maintain a healthy body weight with job security and decent benefits these options are possible. I am not sure what is in my future, but at least now I have more options to feel safe and in control of my self and my body.

What kinds of steps could you, would you, are you willing to take in order to reclaim your body in a positive, safe way?

Thanks for reading

Coping Strategy: EMDR Trial 2

Credit to: Lutheran Family Services of Nebraska

*Disclaimer: I am not a medical or mental health professional. The information below is for educational and support purposes only. Please discuss any changes you want to make with your provider first.*

BACKGROUND

In past posts, either my alters or I mentioned trying EMDR with different counselors. The results were good in session, but not so great between sessions or in real life. The coping strategies we practiced to help with the side effects of EMDR were sufficient but not enough to quote a past counselor. I couldn’t cope with the side effects of EMDR while living my old life, so put it aside to focus on techniques and strategies that did help.

EMDR (Eye Movement Desensitization and Reprocessing)

So what is EMDR? And why is it helpful (depending on the individual) for PTSD, Trauma, and Anxiety?

You can find an excellent definition and resources here at the EMDR Therapy website

This article defines EMDR

This website is for the EMDR International Association and offers training, education, and resources.

Q&A

Why try EMDR again after so many years?

Short answer:

Different counselor, different approach, different overall living situation

Longer answer:

  • My memories were coming back, and the emotions/sensations/triggers that came with them started interrupted daily life or nightly sleep too often
  • The hyper-vigilance and panic attacks kept increasing because of new or more sensitive environmental and internal triggers
  • Increased sensitivity to internal triggers – existing coping strategies and techniques were less helpful than usual; sometimes  made the overwhelming feelings or anxiety worse
  • My current counselor asked me if I was willing to try EMDR again and explained her process. Then showed me different options to use for the bi-lateral stimulation part of the process.
  • Overall, I felt safe, confident, and ready  to try this again

How did the EMDR work this time around?

The EMDR worked well and helped a lot to reduce my sensitivity to certain triggers and feel more confident about my reactions to situations in real life. The memories are just memories now. Any lingering trauma sensations or triggers left with each EMDR session.

Each Session?

Yes, I have had two sessions so far: one earlier this summer and one in October.

Why wait to share?

As mentioned earlier in the post, there are side effects or after effects that linger for a period of time after the EMDR session. The time period for long those effects last differs from person to person.

For me, the effects last about 2-3 months. During this time period, my focus is narrowed to: meet basic needs and self-care as I work with or through the emotional and physical changes brought out by the EMDR.

Will you share tips and suggestions for preparing for an EMDR session?

Yes. I broke the list down into three sections.

Discussing with or finding an experienced counselor

  • Learn as much as you can about EMDR and how it could benefit you because it does not help everyone
  • If you are seeing a counselor, have a conversation about how EMDR could help you
  • If your counselor is trained in EMDR, ask if you can try it in a future session
  • If your counselor is not trained and you want to try EMDR, ask for a referral to work with an EMDR specialist along with regular sessions
  • If you do decide to work with a specialist, make sure you feel safe and comfortable with her or him before you start anything.

*remember it’s important to trust the counselor and feel safe sharing these experiences in order for any kind of therapy or coping technique to be effective*

Before the EMDR session

  • Listen to the counselor’s process: intake questions, building resources, practicing coping strategies so that you remember them even in distress, discussing memories and choosing which one to work on in each session, etc.
  • Work with the counselor to answer questions as honestly as possible; provide enough information to help you both make informed decisions about the session and after care
  • If a coping strategy does not work for you, say so and work with the counselor to find an alternative
  • The counselor may ask you what type of EMDR tool you want to use for the bi-lateral stimulation part. The choice is yours, and it’s okay to ask if you can try out each one before making your choice

After the EMDR session

  • You will feel tired after your session, so it’s best to try scheduling your session after work or on a day with minimal activity
  • You may experience emotions and sensations differently – that makes coping with and reacting to them difficult sometimes
  • Your body may feel different – especially if you experience body memories
  • You could have more memories resurface – not all traumatic – and have to cope with them too
  • If you are like me (aka open about your unique gifts), you might also have some interesting experiences within your environment or during interactions with people. Traditional coping strategies might not work for those experiences, but your spiritual or religious practice could help. My spiritual practice helps me cope with them

Remember, EMDR is not for everyone. These tips are for informational purposes only and based solely on my personal experience. Please discuss with a medical or mental health professional before making any decisions or changes to your current treatment plan.

Thanks for reading.

DID Post: Follow Up of Last Week’s Coping Strategies

Catching Up

Last Sunday, I couldn’t post because all parts of me got hit with intense body memories and flashbacks.

Literally, the monsters in my mind tried to take over by staging a coup. The traumatized parts of my alters got triggered and sent mixed signals to my brain. It felt like getting sick with a cold and the flu at the same time all over again. Plus, I still had to work and finish tasks before my vacation last week.

Types of Change in My Life

There are times when change happens so fast, a person is left flailing around unable to keep up with it all.

There are times when change happens, and the individual has enough awareness to fight it, roll with it, or try something else. Either way, the change(s) does not overwhelm the individual.

Then comes the slow change  that silently creeps up on a person, the kind that goes unnoticed until something happens to make it obvious. Kind of like an “I should have known that would happen” situation.

A Quick Detour to Explain Hallucinations vs Intuitive Communications

Option 3 is what happened to me two weeks ago. Unlike a lot of people I talk to about PTSD, I am completely aware of my hallucinations as they occur. I can tell the differences between them and reality in the present moment. My hallucinations are obvious to me because they are consistent in their appearance – hearing voices, seeing exaggerated and transparent forms of beings/cartoons/creatures (aka ghosts), and feeling certain body sensations – and different from the sensations and vibrations my plants use to communicate with me.

Sometimes I still get confused when my empathic senses or intuition tries to share information. But that is a case of “am I hallucinating or is my intuition talking to me?” Working with my spiritual mentor has helped me a lot with that question. I feel a lot more confidence sorting through the different sensations and information that triggers my hyper-vigilance and body memories.

Back to Last Weekend

It started on Wednesday when I woke up feeling sick and had to take a “sick day” from work. My nightmares were getting worse and bleeding into day dreams that distracted me from…well everything. I started wanting to be awake all night and sleep all day. While I was awake, the voices kept up a steady stream of shaming insults about anything and everything.

I was tired, distracted, confused, and congested with a lingering head cold. All that increased my palpitations (side effect of high anxiety levels) and made breathing difficult. The high anxiety made tense head and neck muscles tighten even more. No matter what, I just couldn’t get comfortable. So I slept as best as possible and drank lots of tea. Distracted myself with podcasts about essential oils, aromatherapy, and herbalism. Focused on trying to figure out why the pain increased no matter what coping strategy I tried.

Then it hit me. Maybe one or two weeks before, while shopping for holiday gifts at my favorite store, I ran into a different spiritual teacher. We talked, and she suggested that maybe part of my anxiety came from holding on to the past without realizing it…that maybe I (or parts of me) was projecting my hopes and dreams onto others and forging connections the rest of me didn’t want. It could be that my alters were growing, changing, and afraid to let go of the familiar.

That made a lot of sense. Headaches and pain that won’t go away no matter what I try usually means some kind of internal conflict.

I haven’t used the phrase “monsters in my mind” in a while, so let me explain. I and every one of my alter personalities experienced severe trauma of some kind. We all hold the memories in different ways (mental/emotional/spiritual) and in different parts of our physical body. The memories are attached to the “other stuff” (emotions / thoughts / behaviors / actions / reactions) we experienced and couldn’t process back then.

Our memories are neutral. The “other stuff” is what creates the monsters in our mind – the voices telling us how awful we are and that we are worthless, etc. Essentially, I and my alters are fighting ourselves when this happens – hence the term internal conflict. Sometimes a call to the hotline helps; the volunteers listen objectively and can help sort through the confusion. Other times, though, only meditation can help.

By meditation, I mean lying down someplace warm and safe (usually my bed), closing my eyes, and letting all parts of me out to communicate at the same time. We do a roll call to make sure all 88 are present. if anyone is missing, we go looking for them. We protect each other from the monster traps and any other potential problems that come with high anxiety and flashbacks.

On the outside, our body looks like it’s sleeping. Sometimes sleep talking and sleep laughing occur too. Our body might move on the bed, roll around or change positions, but it does not get up and move around. That kind of vertical movement is too dangerous. On the inside, though, all of us are aware of the different body sensations moving through our physical form as we check our internal home and its safeguards.

The safeguards are boundaries that protect our inside home and its safe spaces from the monsters. This worked well in the past because many of the triggers that caused these kinds of panic attacks and flashbacks came from outside of our body/mind self. We could retreat inside and do what was necessary to keep the monsters from invading and taking over.

This time, though, our safeguards were intact. The monsters were inside the safeguards and causing havoc.

How did they get in? They were already inside. These monsters were the hallucinations body memories given form as we alters learned to cope with and let go of our past. And the monsters wanted to leave just as much as we wanted them to go. But no one knew how to get them out.

A meditation that combined 2-3 different practices.

  • LovingKindness or Compassion: all parts of me opened up our home and safe spaces to everyone – especially the “monsters” and “outcasts” – with open minds and open hearts – kindness, compassion, acceptance, and unconditional love
  • Mara – in the Tibetan Buddhist tradition: They could stay and be part of the community for as long as they wished as long as they followed our rules. If at any time they wanted to leave,  the could do so knowing that leaving was permanent.
  • Visualization – The monsters liked to talk, so once one said “I want to leave” or something similar, a rainbow portal appeared – sometimes in front / side/ back, sometimes above, sometimes below the monster. Then the monster – who was decidedly not an alter personality – stepped through the one-way portal to go home.

Imagination and a love of fantasy combined with a belief in magic, miracles, and the paranormal helped all parts of me design this meditation.

Since all 88 alter personalities changed and had monsters ready to leave, the meditation took a long time. It started on Friday after work and continued through Sunday. There were times of actual rest and pause for food/drink, etc. throughout the weekend. But most of it was spent lying down in meditation.

One week has passed since that big self-care weekend, but I still get requests for portals.

And yes, if at any time one or more alter personalities decided to leave our system, I would open a portal for that personality. Before he/she/it left, I’d give a big hug and say good-bye. Then probably cry for a bit at losing part of myself. But I’d let that part go because trying force something to stay against its will goes against my values.

Yes, I am afraid that will happen some day. But if it does happen, there will be an excellent reason.

Until then, all parts of me continue to work on recovery together.

Thanks for reading.