Using writing, and meditation, and ice cream, and reading, and dreams,

and a whole lot of other tools to rediscover who I am,

after six years living with a man with OCPD.



Showing posts with label out of the fog. Show all posts
Showing posts with label out of the fog. Show all posts

Wednesday, April 11, 2012

A-Z: Journaling for Mental Wellness

an Apple a day will keep ANYONE away, if thrown hard enough.One of the best ways to keep one's sanity is not apples (though a healthy diet is an integral part of mental as well as physical health), but journaling.

We're all walking/crawling/being dragged through life. We are on a journey through life, and the word journal comes from the same root.  It's a record of our passing through.

What Are The Benefits of Journaling?:

Journaling allows people to clarify their thoughts and feelings, thereby gaining valuable self-knowledge. It’s also a good problem-solving tool; oftentimes, one can hash out a problem and come up with solutions more easily on paper. Journaling about traumatic events helps one process them by fully exploring and releasing the emotions involved, and by engaging both hemispheres of the brain in the process, allowing the experience to become fully integrated in one’s mind.
As for the health benefits of journaling, they've been scientifically proven. Research shows the following:
  • Journaling decreases the symptoms of asthma, arthritis, and other health conditions.
  • It improves cognitive functioning.
  • It strengthens the immune system, preventing a host of illnesses.
  • It counteracts many of the negative effects of stress.

There are various sites online that offer journaling prompts, so if you want to try journaling, and are staring at a blank page, you can find a way to prime the pump.

Tips to Start Journaling
Journaling — the act of writing things down somewhere (where doesn’t really matter) — has many benefits. Here’s an important one:
“It’s not in the rereading that one finds solace but in the writing itself. It’s like crying—you don’t know why, but you feel so much better afterward. Everything pours, streams, flows, out of you aimlessly,” writes Samara O’Shea in her beautifully written book Note to Self: On Keeping A Journal And Other Dangerous Pursuits.
Here’s another: Journaling is a profound — and simple — way to get to know yourself better. To figure out what makes you tick. What makes you happy. What makes you defensive. What makes you giggle or grateful or grieve. What makes you who you are.

Quite simply, it’s a great tool to help you grow.

Throughout Note to Self, O’Shea shares excerpts from her journals, along with journal entries from others, including Anne Frank, Sylvia Plath and Tennessee Williams. She also shares how to get started. These are a few of her tips:
  • “Say anything.” There are no shoulds, only woulds, she writes. Don’t think about what a journal should be. “Write the good, bad, mad, angry, boring, and ugly.”
  • Don’t lose faith if you don’t feel better instantly. As O’Shea writes, “Sometimes, a writing session will be the fast-acting mental medicine needed to release pent-up emotions, and other times, it will just be the beginning of getting to know yourself or dealing with a problem.” She says to focus on the long term. Over time, you’ll be able to witness “your emotional evolution.”
  • Just start. Remember that your journal will develop on its own. Still got nothing? Try a few prompts, such as answering questions or describing your life.


Picking a journal.  There is something beautiful and intimate about keeping a handwritten journal. It can have a beautiful leather cover, a pretty pink one, or be a wire bound notebook- whatever works for you. Or, you can write your journal on the computer itself, if typing is easier to you than writing by hand. This may be the way to go if you are afraid someone will find your physical journal, but be sure to always passcode protect anything you write on a shared computer (and know that passcodes can always be cracked).

A journal can start for one purpose, and then be used for another.  You might want to start a food diary, for instance, because you are having digestive issues and think you might be allergic to something. Or you're trying a new medication, and you want to monitor for possible side effects. You might want to journal to track your writing progress, as a love letter to yourself. You might want to work out grief over the loss of a loved one.

Sadly, a very important reason to keep a journal might be if you are living with a mentally ill person. They can be so sure and so persuasive of their reality (think gaslighting) that you get lost in the FOG and lose touch with what is real and what is not real.  They're probably not even doing it on purpose - they may be expressing their reality as best they can, but all of those who've spent time with a disordered person know that they can "forget" fights, insults, even assaults. Keeping a journal was one of the ways that I found my way out of the FOG.

There is no wrong reason to keep a journal. And many good ones. So pick up that quill - or Bic, or Uniball, and start journaling!


My A-Z theme is Issues related to Mental Health or Mental Illness.

Do you, or have you ever kept a journal?
What were the benefits? Disadvantages?
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Friday, April 6, 2012

A-Z: FOG - That Misty Combination of Fear, Obligation, and Guilt

Fog in WayanadFog in Wayanad (Photo credit: Wikipedia)Fog in movies can be comforting or creepy.  Fog in one's head about a relationship can be downright deadly.

When we love someone - be they parent, lover, sibling, friend - we tend to want to do things to please them. I will make this cake/buy this gift/offer this massage, whatever the thing is, we want to do it simply out of love.  Our repayment is the look of delight on our loved one's face.

Sadly, it is easy for the person on the other end, if they are not an emotionally healthy person, and if we do not have strong and healthy boundaries, ourselves, for that to get twisted around into, "If you loved me, you would do ABC for me."  Or, "Obviously, because you won't do XYZ for me, you don't really love me."

We get fogged in, and confused.

From Wikipedia:

According to psychotherapist Susan Forward, who did much to popularise the term,[4] "emotional blackmail" is a powerful form of manipulation in which blackmailers who are close to the victim threaten, either directly or indirectly, to punish them to get what they want. They may know the victim's vulnerabilities and their deepest secrets. "Many of the people who use emotional blackmail are friends, colleagues and family members with whom we have close ties that we want to strengthen and salvage"[5] - parents, partners, bosses or lovers. No matter how much the blackmailer cares about the victim, they use their intimate knowledge to win compliance.
Knowing that the victim wants love, approval or confirmation of identity, blackmailers may threaten to withhold them or take them away altogether, or make the victim feel they must earn them: "as the power of emotional blackmail indicates, self-identity is inevitably affected by... the 'reaction' of the other",[6] as is self-esteem. If the victim believes the blackmailer, he/she could fall into a pattern of letting the blackmailer control his/her decisions and behavior and become "caught in a sort of psychological fog".[7]
Emotional blackmailers use fearobligation and guilt in their relationships, ensuring that the victim feels afraid to cross them, obligated to give them their way and feeling guilty if they don't: indeed Forward and Frazier invent the acronym FOG, standing for Fear, Obligation, Guilt - feelings which often result from being exposed to emotional blackmail when in a relationship with a person who suffers from a personality disorder.[8]


Fear has to everything to do with gut-level insecurity.  If I don't keep this relationship, I may never have someone to love me the way s/he does. Fear that we're unworthy, that we may be abandoned, all kinds of fears may make us cling to a bad relationship that is hurting us.  Fear makes us hold on, no matter the cost.

Obligation is when we do things because we feel we should, not because we want to.  If we choose to have children or adopt pets, yes, we are obliged to do our best to care for them. Other adults, not so much. If we are married or partnered, we have social obligations towards our partners. Recently I heard a story of a woman whose now elderly mother had mistreated her terribly: always told her she was a burden, that she regretted not having an abortion, beat her frequently, and kicked her out of the house as a very young teenager.  Then had little to do with her for years. Now the mother needs food, shelter, financial help for perhaps 10-20 years, and thinks Darling Daughter is obliged to step up.

IMO, no.  She may choose to do so, or her own free will, but she does not have an obligation to do so.

Guilt and shame are two emotions it's easy to confuse.  According to Brene Brown, shame is feeling bad about ourselves, and guilt is feeling bad because of a specific action/inaction on our parts.  I am a bad/unlovable person vs. I did something wrong and now I need to make it right. When we are in a relationship with an unhealthy person, we may feel guilty for doing things we know aren't "right" in a normal relationship; for example, slipping out to meet a friend for lunch and not telling our partner because we know a scene would result.
The fog is rollingThe fog is rolling (Photo credit: davidyuweb)


Fear, Obligation, and Guilt are all healthy and appropriate in many circumstances; there is no such critter as a "bad" emotion. But when they swirl together to form a fog, often we cannot think clearly, and really sort out what we really feel about a partner, and what would be a healthy way to behave.

To get out of the FOG, the best solution is a change of climate.  Take as long a vacation with No Contact from the boss/parent/partner as is possible. If appropriate, end the relationship. Additionally - get help - mental health professional, trusted friends, start or continue enjoyable hobbies. Keep a journal.

I have been "out" of the foggy environment for almost two years now, and there are still some wisps and tendrils lingering in some of my thoughts. But it's better every day.


My A-Z theme is Issues related to Mental Health or Mental Illness.

Have you ever been "fogged in" in a relationship?
Got any other tips for clearing it away?
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Saturday, March 19, 2011

Men, Women, Children and Domestic Violence

So, dear readers, I not only read your comments but give them a lot of thought.  Especially this one.

My as-yet unmet friend and fellow blogger Thalia had posted: 
But what I keep coming back to in my head is this:

If I were in the process of recovering from a bad relationship, and I recognized that it had been co-dependent and controlling, perhaps even abusive (though I do not know if you consider your recent relationship so), and I were trying to unravel all that, I would think it a very good idea to pay close attention to how I react to known abusers. Especially if I found myself downplaying or ignoring that abuse (which you say you did know about), and even more so if I found myself expressing sympathy for that person. Because it could potentially have a lot to tell me about my self-image and who I tend to side with in these matters.

What I hear you saying in this sounds awfully close to me to If we just love them enough they'll change.
Let me address the last part first - if we just love them enough they'll change.  No. 

Well... maybe.  I believe that in some rare cases, love can "win over" somebody who has distorted thinking. 

Image via Karen's Whimsy
But when I say "love," I'm not talking about namby-pamby hearts-and-flowers let me get-that-fix-that be your adoring little doormat.  I'm talking love with muscles - love that sets firm, consistent boundaries, love that insists on therapy and emotional homework and does not tolerate being mistreated and disrespected for a single minute.  If you can show that kind of love, and if the other person realizes that if they don't change, you will walk out that door, never to return... in those circumstances, do I believe they will change?

I think it's possible.  I know a few people (very few people) who've done it.  I also believe that sometimes even with all the stars and moons and planets in alignment, with the best intentions in the world, the person with distorted thinking will not be willing or able to change.  And there's no amount of love - with or without muscles - that can make them.

I believe in most situations, sadly, change is not going to happen.  In hindsight, we might have done better to cut our losses and end it, sooner.  But we can only leave a relationship when we are emotionally ready to do so, no matter how little sense it makes to those on the outside, or how ready others think we should be.

Later, of course, we're asking ourselves What Was I Thinking?! 

If you're trying to be the good friend in a situation where someone is being abused, either verbally or physically, a good reference is Helping Her Get Free by Susan Brewster.

I know, with my ex
b-f, there is no going back.  I gave it my best shot, I swung and missed.  Ballgame over.  Time for the showers - and I'm talking a girly shower, with lots of fragrant shower gel and lather thingies and scented lotion.

On paying attention to how I think about abusers and abuse... I take it very seriously.  Although I recognize that there are false accusations of abuse out there, for the most part I also believe the woman, when an accusation is made.  Or child.  Or man.  I consider myself to have been in an abusive relationship, and just because it was "only" violent twice, and because I believe my former mate to be mentally ill, does not mean it did not have serious damaging effects on my heart and psyche.  For myself, the long-term, ongoing verbal and emotional abuse was far worse than the violence or threat of violence.  For another person it may be exactly the opposite.  We are all individuals, and what we went through will impact us in different ways.

I know that for myself, it's going to take much time and space and self-kindness and more time to recover myself.

On the "public" abusers... Thalia, you're right.  My personal jury is still deliberating, and I don't have one specifically reaction.  Am I too soft on them, to ready to make an excuse or find an extenuating circumstance?  Perhaps.  But as I sort out my many issues, I don't think that painting the world in black-or-white is healthy for me, either. 

Specifically, about Charlie Sheen - I know that I don't know.  I know that he has racked up a record of being arrested for domestic violence, and for threatening women in his circle.  I know that his recent behavior appears bi-polar.  This could mean he is bi-polar, or that his various drug abuses are mimicking the condition, or that he's putting on an act.  Or some combination of all three. 

I've now done some trolling on the Internet in search of the truth - and my conclusion is... I can't conclude.  Not without putting a lot more time into it, and frankly, I'm sick of it and him.  CS may be the biggest Male Chauvinist Pig of all time, who's gotten away with more than OJ Simpson and Kobe Bryant put together, or... "such a good person underneath all of it" as ex-fiance and shooting victim Kelly Preston recently claimed <rolling my eyes.>  I lean towards the MCP view, but who knows?  I don't really care about CS (not that I wish him ill,) except as an example for how difficult it is for families to "control" someone who seems to be mentally ill, no matter how publicly outrageous their behavior.

On abuse, in the generic: Sometimes I believe that abusers seeking Power Over a victim know exactly what they are doing.  That they can and do have control over their actions - for example, when they destroy possessions, they rarely destroy anything that they themselves value.  Those who batter their wives often choose to avoid the face or arms, because the bruises would show - that speaks to premeditation and control, in spades.  I believe that it's no accident that those who abuse the elderly or disabled in convalescent hospitals target those who are no longer able to speak coherently.  Or children.  Or hookers, the homeless, or smaller, frailer inmates - anyone perceived to be unprotected by society.

I think about this, and often I think that those who abuse - physically, sexually, emotionally - are evil, sadistic sociopaths.  And I feel a great deal of rage, and if I could wipe them off the earth simply by pressing a button, I'd get calluses on my button finger from jabbing it so many times! 
The Portable Red Button
from Nagzi at Flickr Creative Commons

And then I think of all we are learning about the brain these days.  That certain areas of brain function - controlling long-term decision-making, for example, mature later in life.  That there are patterns of anosognosia in people with organic brain damage, which are strikingly similar to what people with certain mental illnesses exhibit.  We now know certain diseases, like Alzheimers, are due to build-up of plaque and tangles which inhibit brain function.  We know that damage to certain areas of the brain reduces impulse control.  I lost a dear friend to MS a few years ago, and saw the gradual loss of body control and function that was a result of the deterioration of the myelin sheaths... in his brain.


from Boaz Yiftach at FreeDigitalPhotos

My grandmother was left-handed, and she grew up when the mindset was that being left-handed was simply a matter of "being stubborn."  That she could easily learn to use her right hand as well or better than her left, if she would only try.

I am no longer 100% convinced that all abusers are evil sociopaths.  Some are, I have no doubt.  Others... may be doing their best, struggling against the ways their brains are wired, or damage to the brain due to exposure to lead or who knows what substances, legal or illegal.  Or they may be mentally ill.

Does that make it okay for them to abuse others?  No.  If you are on the receiving end, whether of a punch, or a curse, does it make it feel better, to think "Gee, I guess he can't help himself?"  Hell no.  You are still bruised, and in many ways, hurt worse than if some stranger had come up to you, mugged you and stolen your money.  There is an awful, awful betrayal when somebody you are supposed to be able to love, supposed to be able to trust, is the very person you can't trust.

I think perhaps what Thalia voiced was she was hearing support and sympathy for the possibly mentally ill perpetrator, and not so much for the victim.  Maybe I did sound more sympathetic to the abuser than the victim (though I consider those coping with a mentally ill family member or loved one to be heroes first, victims second.)

My number one priority is for the victim.  We should support and help the victim, and never for a moment stop saying, "Not your fault.  You did not and do not deserve to be: hit, slapped, punched, threatened, berated, screamed at, belittled, ridiculed..." and not run past them in a rush to shower the abuser with sympathy for the stress s/he must have felt, being compelled to abuse, poor baby!

On statistics: I know statistics indicate that far more women are seriously injured by abusive men than are men by women, women by women, men by men... Not sure who takes the lion's share of abusing children, or the elderly but I'm guessing that's probably men, too.  Men usually have a size advantage over their mates, and are often (though not always) the primary breadwinner of the family.

Still, IMO going off on a "bad men vs. abused women" angle is not going to solve the problem.  We want abuse to stop, and in order to do so, we have to enlist everybody: men, women and children to be a part of the solution.  Segregation did not end in America because the African-American community was unhappy about it; the majority of (male white) lawmakers and the general population had to also become opposed to it.  It takes time to turn public opinion around on an issue.

I am not that old (at least, I'd like to think I'm not!) and I remember a time when it was both legal and socially acceptable for an American man to beat up and rape his wife, unless he really "went too far" and put her in the hospital.  Then people would frown, perhaps even whisper about him (although even then he would rarely go to jail.)  Thankfully, this is no longer considered okay.  So I have hope that social attitudes can continue to evolve in a positive direction, even if they're not moving as fast as I'd like.

Men who are not abusing women, but who have, perhaps, been abused by women (and I personally know several), or who know another man who has been abused, are not going to eagerly sign onto taking a stand against Domestic Violence if they perceive men are being singled out and blamed as the sole cause of the problem, and that abusive women are getting a free pass.  This cannot be "just" a women's issue - it needs to be an everybody issue, because everybody is hurt by Domestic Violence.

Children are terribly damaged by witnessing abuse in the home, whether it is fathers to mothers, or mothers abusing fathers, or perhaps an elderly relative in the home, or one sibling who is the family "goat," even if they themselves are not abused.  But I'm gonna go out on a limb here and say, whether they are boys or girls, children who witness abuse committed by men or women are more likely to bully other children in school and grow up to be abusive themselves, than children who do not grow up with an abusive parent of either sex.  Even if they do not become abusers, they are likely to be vulnerable to tolerating unacceptable behavior from future romantic partners (which is part of my own picture.)

IMO, as a society, we need to take a stand and say "Abuse is not okay.  Period."  We need to teach children that abuse isn't okay, regardless of who it comes from: mothers, fathers, stepfathers,  stepmothers, grandparents, teachers, religious leaders, neighbors, other children.  Never, under any circumstances, is verbal, emotional, or physical abuse acceptable.

That said, since we can't just push a button and cleanly get rid of abusers, we need to figure out what else we can do.  I do believe there are some shades of gray here, that someone may lash out physically once or twice in a lifetime, or during a mental illness crisis.  While that's still unacceptable behavior, absolutely, I am not sure that abuser is on the same "level" as somebody who routinely batters a partner, children or parent.  If these people are contrite, if they are ashamed and truly don't want to be verbally or physically abusive, let's see if we can retrain their brain patterns, so battering with fists or words isn't their go-to reaction in times of stress or frustration. 

And let's give those with whom they live enough training to recognize the danger signs and get out before their unstable members do start shooting, slicing, or otherwise "going postal" on the family.  Enough resources to be able to leave an unbalanced relationship, and to know that they are worthwhile people, that none of this is their fault.

I do have, perhaps, a rosy-glasses view of the world.  I would like to believe that Andrea Yates and Jared Loughner and Stanley Neace were not in their right minds when they killed.

I would like to believe that with more education, people will recognize mental illness earlier and find a way to get sick people help before tragedy occurs (even as this is made harder by cuts by many states in mental health funding due to budget shortfalls.)  I don't believe that wish is incompatible with the desire to end domestic violence and the worldwide oppression of women and children, but rather, is of a piece with it.

Maybe it's OCPD fleas, maybe I want to control what is uncontrollable, but I find it less frightening to live in a world where most people harm others because they've "gone crazy," because at least in theory, that can be prevented.  I don't want to believe I live in a world where most people who harm others, do it coldly, sanely, and rationally... just because they want to.

***

Please note, this very incomplete list of resources are not just for physical violence, but can offer help to those suffering verbal and emotional abuse as well.  Don't feel you have no "right" to ask for help because you've never been hit.  Abuse includes emotional, verbal, and financial, and these resources are there for you, too.

USA:
National Domestic Violence Hotline - 1-800-799-SAFE (7233)  TTY- 1-800-787-3224 
National Coalition Against Domestic Violence (includes downloadable guides for helping women in abusive relationships)
National Alliance on Mental Illness, aka NAMI

Canada:
National Clearinghouse on Family Violence - you will need to opt for English or French

UK:
Women's Aid - 0808 2000 247

Australia & New Zealand:
Domestic Violence Information Manual - phone numbers vary by territory

For Male Victims:
Menweb
Why Men Stay in Abusive Relationships


Your thoughts?
Got more links?