Getting There

Yesterday was a better day.

This roller coaster I’ve been on seems to be slowing down. I’m not off the ride just yet, but the slower speed is a relief.

I’m proud of myself for one thing at least. Instead of doing what I would usually do, which is self-medicate with my benzo’s (more than what’s prescribed), I used the DBT Distress Tolerance skill of Urge Surfing and Riding The Wave. Just allowing myself to fully experience the urges for self-harm, medication, and alcohol, and feel the emotions that I so desperately wanted to numb.

I managed to cope with those intense feelings and urges by doing some physical activity right in my room, such as push ups. Something I find really soothing is lying stomach down on my fitness/exercise ball and slowly rolling back and forth, stopping for about 30 seconds every now and then to just breathe and feel the pressure and support against my stomach and upper body. It may sound weird, but it helps. I had to use a lot of my coping skills and tools, and I realized again just how important it is to have those.

Another urge I’ve had is to quit therapy (next session and the first of this year is next week Wednesday). Not because of my therapist, but because I’ve been wondering whether therapy in general is still worth it for me. Feeling like I’m sick of doing the work and still having these bad mental health days, to this extent. But I managed to avoid sending those emails and messages.

My main goal during times like these is to get through these moments in less destructive ways as far as possible. And I think I’ve managed that quite well so far.

Comparing Therapists

I know it’s something I shouldn’t do. It’s something I didn’t want to ever do. Yet, I find myself doing that very thing sometimes.

As my regular readers and those who have followed my blog for some time know, I changed therapists earlier this year. You can read this post if you want to know more. At the time I knew I had made the right decision. And even though there have been moments where I’ve questioned it, I still believe it was the right one.

Even now that I’m not seeing my previous therapist, A, for sessions anymore, it was agreed that I’d still check in with her from time to time and say hi (she has also sent me messages first). I also like sending her a funny video or cute picture. And she still consistently replies to me each and every time. This makes me feel secure in knowing that she’s still around and still cares about me.

From the beginning, C, my current therapist, told me that time management isn’t her strong suit. And there’s nothing wrong with that. We all have areas we don’t do great in. But this really bothered me in the beginning of my therapy with her. It doesn’t bother me as much anymore, and sometimes I actually even find it enduring. But then there are times like yesterday where it gets to me. I had been upset with her because she hadn’t replied to an email I had sent her earlier the week. I hadn’t asked for a reply, or even posed a question, but still wanted her to reply because I was ultimately reaching out for connection.

When the session started C could tell that I was upset and frustrated. I took out my play-dough and just sat playing with that. She had told me to get some a few months ago, and it’s awesome and so helpful! Anyway, I eventually told her why I was upset, and feeling hurt and wanting to push her away, told her that I want to go back to A, because she always replied between sessions. I also told her that just when I feel I can trust her, this happens and that trust is gone. But after the session yesterday I realized that’s not the truth. I do trust her. My black and white thinking just gets in the way. I get the idea of holding both the positives and “negatives” about others, but the application of it is another matter. I still struggle with either/or. I can do it, but it takes a lot of effort, and when strong emotions are involved it’s even harder. One thing I can say is that when I specifically ask C for a reply, she does, as she reminded me in our session yesterday. So she is consistent in that way.

This whole thing wasn’t actually about the email. There were other factors too, and they were the real issues.

When I went to sleep on Thursday evening, all of my dreams revolved around A, so waking up I missed her like crazy for the rest of the day. C had also told me about two weeks ago that my psychiatrist, who I also have an attachment to, is emigrating in February. Abandonment schema activated.

What I also hadn’t realized until C mentioned it, was that I know it’s almost time for a break in therapy. We have one more session next week, and then only on the 16th January again. That’s the longest I’d have gone without seeing her. And with the news that my psychiatrist is emigrating after having just come back from her honeymoon, I was worried that C will also decide to leave when she gets back in January. She told me that she’ll come back, she’s not planning on leaving. I know it sounds strange to some people that I have to hear those words of reassurance, but it really does help me. I gave her my journal from my Box of Hope yesterday to write something for me for while she’s away, which she agreed to do. I’m really grateful for that.

I know my therapist cares, because she’s done a lot for me, and still does. Things she didn’t and doesn’t have to do, but that mean a lot to me and really helps. It’s not fair to compare my therapists. I know that. They’re two different people, with their own ways of working, strengths and weaknesses, and both of them have helped and continue to help me in so many ways. But I also know that I’m human, have attachment issues, and that it’s part of my process. I don’t want to have moments like this again, but it’s okay if I do. I’ll work through them.

It’s something that we humans do in most other relationships as well. “So and so never did that”, “I never had this problem with so and so”, for example. So I know I’m not alone in making these sorts of judgments and comparisons. And I’m pretty sure that most therapists are guilty of this at least on one occasion with regards to their clients as well.

We’re all human after all.

“Be Kind To Yourself”

These were the words spoken to me by my therapist yesterday. I’m struggling, a lot, and needed that reminder. It’s times like this that I’m especially grateful for therapy and a great therapist.

My inner critic has been especially boisterous this past while, as have the critical voices from my childhood and beyond. Every attempt at positivity and self-compassion has been met with these negative voices shutting it down. Separating out the voices and recognizing which is my own inner critic, who is ultimately just trying to protect me, and which belong to those people in my life, who due to their own issues and projections have targeted me with their hurtful words, has been helpful.

“You’re useless, a waste of space, and will never amount to anything”, “you don’t deserve love, a hug, attention”. The voice of others. When these kinds of words come from people you love and are supposed to trust, who you are dependent on as a child, they build up and almost become like a part of you. It’s extremely difficult to challenge them.

“You can’t do this”, “it’s not good enough”, “you’re too much or not enough”. My own. To my inner critic I can say “thank you for trying to protect me, but it’s okay if I am unsuccessful at this. I’ll learn from it and do better next time”, “It doesn’t have to be perfect. It’s good enough”. This voice is trying to protect me from rejection, shame and pain. See the difference? For me at least, it’s easier to deal with my own inner critic.

When I got home from therapy I was exhausted and wanted to take a nap. But the critical voices were so loud (“you’re just lazy, you should be working”) and I was struggling to tap into my own self-compassion. I then remembered C’s words “be kind to yourself”. In that moment I decided to pretend that she’s talking to me instead, and to speak to myself the way she speaks to me, with kindness and compassion. And it worked. So I ended up taking a guilt-free 90 minute nap, one I desperately needed. By pretending that C that was talking to me, I slowly started to find my own self-compassionate voice again. So that’s another simple little tool for my coping toolkit.

It’s so easy to get lost in all the voices of negativity. Both those around us and those within us. So if you struggle with this, maybe this concept can help you as well. I hope you have someone whose kind and gentle voice can help guide you in finding your own voice of self-compassion.

Struggling

I’ve been struggling a lot these past few days.

My sympathetic nervous system and good old Amy(gdala) thinks I’m in constant danger. My emotions are all over the place. For a couple of hours yesterday I felt completely empty, then another torrent of emotions.

Reading my previous post back, I’m aware that my current emotions will pass, but then what? It comes back again at some point. Like the ocean and waves, it’s never ending. Like I told my therapist today, using coping tools and skills is hard and exhausting.

My sensory system is even more sensitive lately too. Everything feels brighter, faster, louder, leading to me losing my shit much much quicker. Anxiety is a bitch. And my trusty benzo’s? Well, no effect, they’ve been pretty useless. Although I wonder if they haven’t actually been working, and I would have been even worse without them?

Thank whoever for therapy today. It was intense, and most of it a blur, but C was once again very comforting and helpful. We didn’t do much “work”, as most of the session was focused on helping me get regulated and become present, but I was exhausted afterward. I still am.

At the end of the session I got nice firm hug from her. I needed that so much. Hugging a stuffed toy just isn’t the same as close contact with another human. Just as an aside, we don’t always hug after sessions. It’s only happened about three times because firstly, sometimes I’m too ashamed/scared to ask for one, while other times I just don’t feel the need. I wouldn’t like regular hugs, because then it just becomes like a routine and while I thrive on routine, this is something different.

I’m not looking forward to waking up tomorrow morning. Just the thought of another day gives me a sinking feeling. I could take the day off work, but even that feels depressing.

They say struggles make us stronger, but it feels like the opposite is true. I don’t feel stronger. I feel weaker instead.

The Photo That Made Me Smile Today

I haven’t written about it, but last week was a difficult one for me, with BPD and PTSD symptoms in full swing. It’s hard enough dealing with one of those things, but together? At a few points I literally thought I was going to die, or that I was busy dying. Unless you’ve experienced something like this, you’ll probably think I’m exaggerating. But it all feels so real, so intense in those moments. The flashbacks, the physical bodily sensations, and on top of that the fear (and being convinced) of abandonment, among other things. It was just a horrible few days, and even despite having spent Saturday evening and Sunday morning with two friends, I still feel some of the effects.

After therapy today (which really helped me make sense of some things, and made me feel heard, validated, and held), I came home feeling a little lighter and more “here”. I came across this gorgeous photo of a Golden Retriever (my favourite dog breed), and couldn’t help but smile. It warmed my heart.

Sometimes it’s that one tiny moment of happiness that whispers “stay”.

Photo by Celine Sayuri Tagami

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