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

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.

Family: Birthday Reflections

pink green and yellow ribbon illustration
Photo by Ylanite Koppens on Pexels.com

Birthdays always feel odd to me.

On one hand, I enjoy celebrating life and am always grateful for my second chance.  Every moment is precious, and all parts of me look forward to the day laugh lines appear on our face.

On the other hand, I feel extremely annoyed about all of the expectations that used to come with birthday celebrations.  Parties, going out, being around people, and all kinds of activities that were meant to be “fun” ended up something else in my personal experience.

My favorite kind of gift is when someone close says “happy birthday” and means it.  If the individual chooses to give me something too, that’s always appreciated and valued.

person holding inflatable decor
Photo by rawpixel.com on Pexels.com

Giving and receiving of gifts means a lot to many people.  I have a hard time accepting gifts sometimes.  It goes back to my past trauma, triggers, and fears.  Wanting something and asking for it as a gift – didn’t always get me what I wanted.  Sometimes it got me the opposite.

But these days, I can trust the people who want to give me gifts to give me something I will enjoy instead of something they think I will enjoy.

My best gift today was talking with my dad on via video chat.  We talked for an hour about so many different topics.  I got to see his smile and hear him laugh.  He passed the device around so I got to talk with my aunts and uncles too.

It was a great start to my day and brings out hope that things will keep getting better.

My last birthday wish (or hope) is for all of my guests to have a fun day or peaceful sleep after reading this birthday post.

Thanks for reading.