Excitement, And The Power Of A Hug

I was just going to write about something really great that happened on Monday, but there’s something else that happened last night that I want to share as well. So this post might also be a long one.

After a year and four months, it’s finally happening. I’m going to see my mom and little sisters again!

My mom sent me a text on Monday morning, saying “I wonder when I’m going to see Rayne again”, with a GIF of a monkey scratching his head. That was really cute and funny. I showed it to my step-mom as well. I often share these kinds of things with them and vice versa. I sent that same GIF back to her saying “I’m wondering the same thing.” A few hours later I was surprised with a flight ticket and rental car! My dad, with nudging from my step-mom (whose idea it was- bless her heart), decided to use their reward points to get me that ticket. They had so many points that they didn’t have a pay a cent for it. That’s pretty cool. I was so happy, and the gratitude I felt, almost made me burst into tears. I also felt this great sense of relief. I’m just not sure what the relief is about.

It’s my mom’s birthday today, and she hates her birthday. My flight is for next week Wednesday. I wanted to tell her on Monday already, but thought today would be a better time to do it. So I video called her this morning, and told her that I have a special gift for her this year. My youngest little sister was with my mom at the time, so she was also in on the call. When I told them that I’m coming next week, they both started screaming. Seeing their faces, oh my heart. I’ll never forget that moment.

And guess what? I’m also going to see my therapist in person again! I can’t wait! Although I’m also a little nervous for some reason.

I went to group last night, and really enjoyed it. D was leading it. Before group, while we were in the coffee shop, one of the guys came around to the table I was sitting at with some of the girls. He kissed one of them on the cheek, and attempted to do the same with me. I told him “no” and pulled my face away. He laughed and tried again, but not coming too close this time. Like in a playful manner. But I stuck to my boundaries and didn’t give in, like I would have in the past. Too afraid of offending the person. One of the girls told him that I don’t like it when guys touch me. I was surprised when she said that, because I didn’t know that she “got it”. I told him I’d give him a hug instead. Afterward he said “but you touched me” and I told him that it’s because I initiated it, and therefore I was more comfortable with it.

I’m becoming more comfortable with talking and sharing during the group. That’s progress. This group is so good and valuable for me. After I was done talking and sharing last night, my inner critic showed up. I didn’t quite articulate myself very well. I stumbled a little over my thoughts and words, but not in a very obvious way. Some things came out in ways that I didn’t intend, and were incomplete. But I told that critic to shut up. The important thing is that I’m trying. This is all new to me, so of course I’m going to struggle a bit at first. It’s like a baby taking her first steps. She’s going to be awkward at first. She’s going to struggle and stumble. But she doesn’t give up, she keeps getting back up and trying again. Eventually she’s walking with ease. I’ll get there too.

We were talking about values yesterday, which is part of Interpersonal Effectiveness in DBT. We did a fun activity. But at some point during that activity I started feeling this depression sink in. When the activity was over and we started going through the skill, I started to feel worse. I still struggle with values. With knowing who I want to be. Who I really am. And the shame that had died down a little since Monday, hit me full force again. Suddenly everyone and everything around me started to feel unreal. And then the suicidal thoughts kicked in. I felt like nothing matters. What’s the point of life? Then the thought (judgement) that “there’s no reason for me to be feeling the way I am right now. Good things are happening. I have things to look forward to. I’m not supposed to be feeling depressed and suicidal. What the hell is wrong with me?” There were a few times that I felt tears well up, but tried to focus on what was going on in the group. There was a point when I couldn’t hold back that much, but I just hid my face and pretended to be looking at the worksheet I had in front of me. I may be more comfortable with talking and sharing, but I’m not at the point yet where I’m comfortable showing my emotions in front of more than one person.

I’m still going to be able to attend group next week, but will miss the next one, which is the last one for two weeks. D didn’t know whether she was going to be doing the group next week, or one of the other OT’s. So after group I asked her whether I could give her a hug in case I don’t see her for the next month or possibly longer. What started as a hug from me to her, a thank you for all she does and for the group last night, turned into her giving me a precious gift. And she doesn’t even know it.

I hugged her, and as I was starting to pull away, she held onto me and hugged me even tighter. I always pull away pretty quickly, and when I let go the other person also does. But she didn’t. And I’m so grateful, because it was what I needed. It felt warm, caring, and comforting. My whole body relaxed, and my mind just went quiet. I felt a deeper level of trust toward her, and sense of safety. It’s the quickest that suicidal and hopeless thoughts went away. It usually lasts at least a few hours, days, and sometimes even weeks. And it’s still gone.

On my way home, I cried all the way. I felt connected to the younger versions of myself. I experienced the pain of not having had the love and comfort I so desperately wanted and needed all those years. At how one deep hug could have such a big effect on me.

I feel like writing her an email and telling her about this, but not sure if I should. What do you guys think?

I wrote this in my personal journal last week, without intending to share it with anyone. But now it just feels right to do it. Strange how things work sometimes.

Letter To No One And Everyone

I need you to dig, to find those parts of me that even I can’t find.
I need you to help me see if there’s treasure hidden somewhere inside me.

Please sit beside me. Not a world away. Distance plays tricks on my mind.
Please see inside me. I can’t see me. But maybe you can.
Please hold my hand. Don’t pull away even when I initially try to.
Please hold me. If I try to pull away, don’t let go. Hold onto me.
Please be gentle with me. I’m tough, but also very fragile.

Can you feel the pain behind these words?
Can you see the tears that are falling as I’m writing this?
Can you hear my silent screams for comfort?

You may touch my heart.
But how can I trust that when I can’t feel the warmth of your touch?

That gentle touch that unlocks the door to my soul.
That healing touch that fills me with the strength I need to fight another day. That touch I ache for.
That can help break the bonds of harm that were created a long time ago.

A touch that heals, not destroys.
A dream… Unrealistic.
A voice deep inside whispers, “you don’t deserve it”.

D made me feel like maybe, just maybe, I do deserve it.

That’s the power of a hug.

It Was Okay

On Monday I phoned the OT who lead the group last week. I’m going to refer to her here as D from now on. I told her how hard I had been taking the events of last Tuesday’s group. That I’ve been holding onto this feeling of shame. Side note: I don’t really know how to let go of shame, other than to try to bury it. But that’s not helpful either, as it keeps coming back. I told her that I don’t want to go to group on Tuesday, but at the same time, I do. I asked her what I should do. She didn’t tell me what to do, but instead, gave me the tools I needed in that moment to make my own decision. She reminded me of a skill I “learnt” previously. Doing the opposite action to how I’m feeling. So if I don’t feel like coming to group because of the emotions I’m experiencing, then the opposite of that would be to go. Something like that. The moment she said that, it fell into place and I made the decision that I’m going to go in. For some reason, she has a strong influence on me (along with my therapist and the OT I’m working with individually). Their words hold more power than anyone else. I felt better after that call.

Walking up to the clinic last night and going inside, my heart was racing, and I felt nauseous. In our session on Thursday my therapist told me that she’s concerned about how often and how many of my Benzo’s I’ve been taking recently. So after that session, I decided to lay off them for a while. Last night was the first time I had it again, and just one, the lowest dose, just as prescribed (even though that dose barely takes the edge off). I had taken it before I left for group. Walking into the coffee shop (where we usually meet), I didn’t even look at anyone. I couldn’t. I didn’t want to stay, but I had already ordered my coffee. Which, by the way, is my weekly splurge. Who thought cappuccino was something to get excited about? I look forward to that cup of coffee every week… Don’t know what I look forward to the most. That or the group. I know, that’s sad. As I held the warm cup in my hand, and heard D’s voice in my head, I suddenly felt this calm come over me. Like a soft, comforting cloud.

It was then that I felt I could face everyone again. That it was okay. So I joined those outside, and that feeling of calm stayed. None of them seemed to look at me any differently… Like I had assumed they would. Assumption really is the mother of all fuck ups, isn’t it? Thinking that they were all judging me, when I was just projecting my own self judgement onto them. At some point I somehow (I have no idea how it happened), spilled coffee all over me. I’m one of those people who always falls over things, spill things, etc. I’m never without bruises (and never just one). My friends joke that when I get my own place I must child-proof it. Thanks guys. When these things happen when I’m around people (other than my friends), I get so embarrassed, turn bright red, and try to cover it up with a joke or two. But this time, I felt… Nothing. It didn’t bother me at all. I didn’t even care that it had spilled on my phone as well, whereas other times I’m paranoid about anything happening to it. Even a drop of water. Yes, I’m that protective over my phone. With all my stuff actually. Even my books. I could have read them twice, but they still look brand new. I look after my things because I can’t afford to replace any of it, and I only keep things around me that serve a purpose in my life.

One of the clinic psychologists was leading the group last night. I’ve always been somewhat wary of him. But the past two times that he’s run the group, I’ve been slowly warming up to him. But I’ll never talk to him or open up to him outside of the group. It was a small group last night, which was actually nice. The psychologist asked who wanted to check in first. One of the guys shared his week. When the psychologist asked who wanted to go next, I actually raised my hand! What?! I hadn’t gone in with the intention of sharing anything. But now, here I was, ready to do just that. I didn’t hold anything back. I told them about my struggle regarding last week’s group, and the aftermath of it. The shame, embarrassment, and fear, I’ve been feeling since then. I didn’t talk down to the floor this time, but looked at everyone as I spoke.

They were all so supportive, kind and validating. I felt relieved, like I could breathe again.

In the second half, we were going through the Barriers to Interpersonal Effectiveness. One of the guys was explaining how he experiences one of those barriers. I had noticed that he used the word “should” a lot. For example, “this person should support me”. I kept hearing my therapist telling me that she doesn’t like the word “should”. So I somehow managed to find the perfect time to jump in and give my input. I told him (and the others) how my therapist catches me when I say the word “should” (and all those other “have to” words and phrases), and has me rephrase it. Such as “I would like this person to support me”, or “I would prefer to have their support”. So I feel as though I at least contributed a little bit. And I still felt so calm. It’s very rare that I feel proud of myself. I’m way too self-critical. But last night was one of those rare times. I did it! And it was okay!

At first I thought (and said) “it’s probably just the meds that’s making me feel so calm and able to talk about this now”, but the psychologist was quick to point out that I can’t attribute it all to medication. That it was me, and that I did well. Thinking about it, I know it’s not “just the benzo”. Because last week I took three of them before the group, and I was still anxious. So one couldn’t have made such a big difference yesterday. I wasn’t dissociated either. I was fully present. At least that’s how it felt.

I felt relatively good driving home afterward. But at the same time, I had this subtle feeling that all was still not okay on the inside.

I’ll write about that in another post. I’m all out of writing fuel for today.

Practicing Acceptance

For the past two weeks, we’ve been talking a lot about Radical Acceptance during our group sessions. I felt as though my mind was fighting against this idea. It wasn’t until Friday morning that it grabbed a firm, positive, foothold in my mind. Since then, I’ve been working through the concept, trying to understand it better and just basically thinking about it from every angle.

One of my biggest challenges is in accepting myself. I’m my own worst enemy. Aren’t we all? No matter how many compliments I get, what kind words come my way, I struggle to believe them. How can I believe that which I don’t feel is true? I’m still trying to get to that place of being able to accept compliments without feeling embarrassed and like I don’t deserve them. Or that people are just saying these things without actually meaning them. I have become better at this over the past year, but still have a long way to go. I also struggle with the concept of being accepting of myself, the way I am, while also working on changing that which needs to be changed.

Then there’s acceptance of others. It’s easier for me to be accepting of others, than of myself. But of course, I said “easier” not “easy”. One of my biggest irritations is having people cancel plans with me, too close to the time. The reason I feel so strongly about it, is because keeping commitments is very important to me. I stick to my commitments, unless of course, there’s a very valid reason for cancelling. No matter how depressed or tired I may be, or how much I want to cancel, I will keep that coffee date with a friend, for example. But I need to accept that not everyone is like this. We all have our own values, and what’s important to one person, might not be important to someone else.

In Thursday’s support group, near the end, I awkwardly shared a tiny bit of where I am in life. Living in an environment in which my boundaries aren’t respected, but unable to get out due to a lack of financial resources. One thing that stuck in my mind since then is when they said that I’m doing the best I can. But I can’t get the inner critic to stop telling me that I could do more. I feel this constant pressure to do better, be better, and I get so angry and frustrated with myself because I can’t think of how to do that. This constant striving and fighting is exhausting. Adding fuel to the fire is the feeling of excessive guilt. That maybe I’m doing something wrong, did something wrong, or just not trying hard enough.

I need to accept that I’m doing the best I can with what I have. The circumstances in which I find myself. But I still need to be aware, and open to anything that comes my way (including ideas or solutions that cross my mind) that will allow me to change these circumstances. I just don’t need to fight so hard anymore, which hasn’t accomplished anything worthwhile anyway, and just keeps me in a constant state of high anxiety.

Something else that came up during Thursday’s support group, is how much I tend to compare myself to others. Everyone there had such positive things to share, and seemed so mentally stable. While I was struggling, and in a very dark space in my mind. On Friday I realized that I need to accept that I might not be as far in my healing journey as some others are. Just like there are those who are not as far along as I am. We’re all dealing with different problems. Our lives don’t look the same. Besides, just because someone is having a good day (or seems to be), doesn’t mean that they’re not still struggling. Healing and growth looks different for all of us. There’s no mould for this.

As the writer of a good article I came across yesterday, says:

“Radical acceptance takes lots of practice. And understandably, it might feel strange and hard. But remember that radical acceptance is about acknowledging reality – not liking it or contesting it.”

You can read the article here.

The Inner Child & Teen

I had a DBT session tonight. My OT says I’m making good progress, which was nice to hear. But I feel like I’m not doing well enough. I can just hear my therapist telling me that I’m too hard on myself.

We spoke about a few things, and then started getting into the core emotions. She then focused on one them. Fear. She chose that one for a reason, which I won’t get into here. My memory is a little hazy, so I’m not sure about the order of things, or everything that we spoke about. But at some point, I regressed back to my 14 year old self for a few seconds (I think it was seconds).

This is a fairly new inner part I discovered back in December. This part holds a lot of secrets (that I don’t have access to- but I know they’re there), pain, confusion, fear and shame. The instant I felt her come up, I just shut down. I didn’t want to go there. I just couldn’t. I have no idea what will happen if I allow that part to express herself when someone else is present. In December when I first discovered her, it knocked the breath right out of me. I was back in the place she had been in, and it was excruciatingly painful. I cried for hours, experiencing the physical (I could actually feel it in my body) and emotional pain that she had felt. I wrote her a letter that day which I’ll post here at some point. I first want my therapist to read it, once I feel ready to get into that topic with her again. But since that day in December, I don’t want to explore that part. I don’t think I’m ready yet.

When I was in that disassociated place during this session, OT asked whether it was too much (the territory we were in). I appreciated that she asked me that, and didn’t push me to continue. She helped me through a grounding exercise. It seems and sounds easy, but doing it during those moments isn’t easy at all. I’m still struggling with it, so I’m grateful that she’s there to help me. I’m glad that I get to have these sessions. I’m learning a lot from her. I especially like the consistency. Weekly sessions at the same time, same place. It gives me a sense of stability.

When I got back home, I started feeling really young. I felt like the 5 year old was emerging. I’ve been learning how to work better with this part, how to soothe her, thanks to my therapist’s help.

In a therapy session last year, I had to write a letter to this younger self, and reply to that letter from the adult me. I still find this concept strange and confusing. I know these “parts” are all me, yet they feel so separate. It’s easier to work with if I refer to them as “she” and not “me”. Otherwise it just becomes overwhelmingly complex. My brain overheats. I know that the goal of this work is to eventually integrate these inner parts, so I can be a fully functional adult. Because as it stands, I don’t even know who the adult me really is, and if “she” even exists. I don’t have a stable identity at the moment. I’m all over the place.

The Little One (as my therapist calls her), the 5 year old, wrote a letter to Therapist one day, and she replied with her own letter to that little part. It felt very soothing and comforting to that younger child. I’ll explain how I came to “discover” this youngest inner child in a separate post.

Tonight, every now and then I feel the inner child taking over, and I revert back to my comfort objects (I didn’t have comfort objects as a child). My therapy jacket, and a little blanket. It’s the softest blanket I’ve ever felt. When I’m in this mode, I just want to curl up in bed with these items and cry. There’s a lot of confusion, sadness and fear inside.

I’ve been missing my therapist so much today, and there’s a bit of panic going on too, from the little one. I’m scared of losing the connection with Therapist. I wish I could just phone her and hear her voice. But I know I can’t. So instead, I’ll read the letters she wrote me.

Kindness & Gratitude #2

I’ve been meaning to write this post for the past week, but other things kept coming up. I need to hold onto the good right now, so it’s time.

It was about 3 weeks ago. I had gone to DBT group, and was happy when I saw that my favourite OT (Occupational Therapist) was leading the group that night. I know her from my time at the clinic. She was the first person to come in and sit with me that day, as she had to do some intake interview. She was so gentle with me, which made me feel less alone and overwhelmed. I was very emotional that day, as you already know from a previous post. After that day, every time I’d see her around, I’d remember how much her presence had meant to me that first day. She even gave me a hug the day I left the clinic.

I don’t like receiving and giving hugs to random people that I don’t know well, or trust. Touch is my heart’s way of communication and connection. It soothes me. But touch can also send me into a panic when it suddenly comes out of nowhere, especially in a crowded place, or from behind. PTSD symptoms become activated. Being as hyper vigilant as I am though, that rarely happens. My friends know me well enough to know not to sneak up on me. I long for touch, more than anything else. But at the same time, it terrifies me. Growing up, touch mostly hurt. It definitely wasn’t the caring and soothing type. And maybe that’s why I’ve always craved it so much.

During group that night, we were talking about the emotional waves. It was an interesting topic. Knowing that it’s okay to not fight against our emotions. Which is what I’ve always done, and still do. It’s draining. Sometime during group, I had to get up and leave for a while, as I felt a panic attack coming on. When I had come back, I apologized to the OT, and she was really nice about it. Going back I had been worried that she’d be angry with me for just standing up and walking out. But she wasn’t. Relief. During the break, she told me that she notices that I don’t breathe properly, which is true. I tend to hold my breath when I’m anxious or nervous, or take shallow breaths. I’m sure a lot of us do this. She told me that when I breathe, to imagine a balloon in my stomach, inflating with each in breath, and deflating with each out breath. I know about the whole “breathing properly” thing, but I struggle with that. But when she told me about the balloon, it finally clicked into place, and now I find it so much easier to do and maintain. I need that type of imagery. She makes the concepts easy to understand. It’s like she speaks my language.

After group, we spoke for a little while. She seems so genuine and caring. She’s very gentle with me too, which is what I need. Therapist is more like “mommy”, firm and “tough love” sometimes. It’s rare, but it happens. It scares me a little during those moments, but I understand where it’s coming from. Her intentions are pure. My OT knows that I see my therapist over Skype, and said that she wants me to have someone I can see in person as well. So she offered to work with me, and for me to see her every week. That I don’t have to worry about payment. At first I felt guilty, undeserving of such kindness. Then I heard my therapists voice tell me that when people offer something, it’s because they can, and want to. So I didn’t feel that bad about it anymore. Although I still feel like I don’t really deserve it. It means so much to me that she wants to help. She does DBT with me, which is something I need individual help with. Sometimes the skills I’m meant to learn in group can be a little too advanced for me, and I struggle.

And yes, I’m attached. She knows this. When I told her that I’m already attached to her, she told me that she knows. I don’t know how she knew that, but she did. From what I’ve seen and heard so far, she’s very perceptive.

The last time I had an attachment with someone before my therapist, was when I was in high school. I think I mentioned her here before… One of my teachers.

I would go to her house and help her with her arts and crafts. I loved every second of it. She’d even take me out for coffee. I loved spending time with her. Then back at school, in the classroom, she was “teacher” again. I found it easy to separate her into the two different roles. In class she wouldn’t treat me any differently to the rest of the students. I’d still sometimes fail to do my homework, and she wouldn’t let me get away with it. I preferred it that way. Even though I wrote her a letter before she left (she moved away) thanking her for everything, she’ll never know just how much she meant to me. How she ‘saved’ me when I’d get to a really dark place even years after she had left. I’d just have to think of her, and the memories would give me strength to keep going. Unfortunately, that connection that I had held onto, and that had helped me so much, has dissipated over the years. She’ll always hold a special place in my heart though. I was heartbroken when she left. My safe person was gone. I’ll forever be grateful for all she did for me. All her kindness and love. It’s the tiny bits of love that have saved me throughout my life.

I’m so grateful that people like my OT, therapist, and teacher exist. The world needs more of these souls.

Never Thought I’d Be Here – Part Two

My experience at the clinic was a positive one, excluding the Friday of course. Once I settled in, I started feeling better. Friday evening I slept straight through, as well as every night I was there. Which isn’t normal for me. Usually my first night sleeping out I barely sleep at all. What made it different this time? Maybe it’s because I felt taken care of and safe. That could be it.

The first night I got room service, since I had a lot of social anxiety, and didn’t want to be around so many strangers in the dining hall. The food there was better than I thought it would be. I lost a lot of weight last year, and from a healthy weight, I’m now underweight again. I’ve always been small built and skinny, and I hated it. I’d get mocked about it in school. While others were worried about gaining weight, I was desperately trying to pick up weight for most of my life. Four years ago, I finally achieved a perfect weight. But last year, I lost it all, and more. For the past few weeks I’ve been trying to go back to that weight. I’ve started eating 4 meals a day (including a protein shake). So the 3 big meals a day and 2 snack times (and hot chocolate in the evenings) at the clinic have made a difference.

I had two awesome roommates. One of them was a lot like me … The two introverts. We’re still in contact, and she refers to me as Psychologist, which I secretly love. The other one (Roommate #2) is a complete extrovert (I’m still in contact with her too), and would drive me and Roommate #1 crazy (but she knew that and was proud of it). Being in that environment, no one judges, and no matter how ‘weird’ you are, they accept you. After all we’re in the same place together, and there for somewhat similar reasons. I liked most of the people there. So many different characters. It felt like a big family. I miss the environment and the people there. Even the nurses were great.

Then there were the groups. The groups are focused exclusively on DBT, so I went to a few of those. We also had art therapy. I miss the routine there, so I’ve been trying to stick to it at home now. Lot’s of self care, eating better, having a mug of hot chocolate before bed (strangely enough, it helps me sleep), and a host of other things. It’s bound to become habit as long as I keep sticking to it.

If I could, I would have stayed for the entire three week program. At least I know that when I really need it, I can go back again.

Here’s what I learned from my time at the clinic:

It’s okay to reach out for help, and accept it when offered. It’s not a sign of weakness, but rather one of strength.

Just because I feel ashamed of doing something I never thought I’d do, like going into the clinic, doesn’t mean that I have to give in to that shame.

Support groups are valuable.

A non judgemental environment, where I’m accepted, is so important. I want to surround myself with such people, and spend more time with those who make me feel like I matter, that I’m accepted and loved just the way I am. I need to find those types of people too.

I need to keep my heart open. Because the most unlikely person, might just become someone really important. Go out and meet more people. You never know who might be going through similar challenges.

Routine is valuable and important to me.

I can’t just help and support others all the time, I must also allow others to help and support me. I can’t be responsible for everyone to the detriment of myself (thanks for this revelation Therapist).

Some people are just draining. Spending more time with those who lift me up and make me feel good, is so healing. Limit my time with people who deplete my energy. I say “limit” because I don’t want to not spend any time with them, as there’s a difference between those who drain my energy due to a difference in personality (introvert vs. extrovert), and those who are a negative force in my life.

And most important of all…
The clinic isn’t as scary as I thought it would be, hence my avoidance of them my entire life. Making assumptions and judgements about things, from other people’s accounts, or from what I see in the media, is a recipe for disaster. Everyone’s experiences are different, so why fear those things that might end up not being scary at all.

Making Progress Even When You Can’t See It

A few sessions ago, I told my therapist that I finally felt like I was making progress. That therapy is finally helping me. She jokingly asked me if I was saying that therapy hasn’t helped me before that? I told her that the seeds had been there all along, but I just hadn’t been aware of the growth until now.

Often, we don’t see the progress we have made. Hell, we may even feel like we’re just moving backward. And sometimes that’s the truth. We take a step forward, only to move two steps back. But that’s okay. That’s the thing with mental illness. There are no quick fixes. The road to recovery isn’t straight and easy. It takes a lot of work, and there will be relapses and set backs. It’s completely normal, even though it can be extremely frustrating.

When I do something different to how I would have done it in the past, Therapist will point it out and tell me to look at the growth I’ve made, and how far I’ve come. Most of the time I don’t even see what’s right in front of me, due to the negative way I tend to see myself. Other times when she points these things out to me, it fills me with a sense of pride. Because at that moment, I can see it. All the little things I do differently. All the ways in which I have improved. They’re there. I just need to open up my eyes.

If you feel like you’re not making any progress, take a look back, and you might be surprised to find that you have indeed made progress. Small steps in the right direction. When I’m in crisis, and I feel I’m getting worse or therapy isn’t working, and I just want to give up, I like using the DBT skills from the Distress Tolerance (Crisis Survival Skills) module. The Distract Skill, which is broken down into ACCEPTS as follows:

Activities – Find an activity you can get lost in.
Contribute – Help someone else. Contribute in any way you can, such as smiling at a stranger.
Compare – Compare your past self with your present self.
Emotions – Try to find a way to switch into a different emotion. Through music for example.
Pushing Away – If you can’t solve a problem right then and there, pick that problem up and imagine putting it into a box. Place it on a shelf until you’re in a better space to deal with it.
Thoughts – Name things around you. Or breathe in a word, and choose another word for the out breath.
Sensations – An ice cold shower, or lying on cold tiles seems to do the trick for me. Or if it’s raining, I stand in the rain until I’m shivering. Eat or drink something bitter or sweet. Anything that engages one or more of your senses is helpful.

I use the ‘Compare’ part quite often now. Looking at my past self, and comparing that to how I am now. It’s a very good way to see the little bits of progress I have made. It helps get me out of that crisis state, and into what Marsha Linehan (the creator of DBT) calls Wise Mind. Writing down all the improvements. It’s not easy in those moments of intensity, in the midst of the emotional storm, but once started, and written down, I usually find that storm start to slowly die down a little. Because then my mind is engaged in the current task. A positive task. Something that isn’t harming me.

Just as a side note. Using these skills in the heat of an emotional storm is difficult. Mostly because you won’t always remember them. At least that’s the case with me. So it’s important to write these skills down, along with a list of what you feel would help you in each of those ‘catagories’ during these difficult moments.

Right now, I’m treating myself to a delicious, creamy mug of hot chocolate to celebrate the ways in which I have grown over these past few months. It’s my special treat for a job well done. And even though I still have a long way to go, that doesn’t mean that I can’t celebrate the little steps I have already made.

So go on and treat yourself to something you enjoy, or that warms your heart. You deserve it.