Tag: abuser

  • 5 Ways to Heal from a Highly Critical, Controlling Parent

    5 Ways to Heal from a Highly Critical, Controlling Parent

    “You’ve been criticizing yourself for years and it hasn’t worked. Try approving of yourself and see what happens.” ~Louise Hay

    When I was growing up, it felt like nothing was good enough for my dad. And all I longed for was his acceptance and love.

    He had this temper that would blow up, and he’d blame me for how he felt. He would outright tell me his behavior was my fault. That if I’d behaved better, he wouldn’t have had an outburst.

    When he told me I wasn’t enough or worthy, I believed him. I was constantly walking on eggshells around him, trying to not annoy him, as his angry words would really hurt.

    The confusing thing about my dad was that he wasn’t like this all the time. Sometimes he was loving, affectionate, and warm, and then in a moment he would switch to cold, controlling, and cruel.

    As a child, I believed to my core that I was the problem. The only way I thought I could keep myself safe was to try and please him and be the perfect daughter.

    I became obsessed with achievement. It started first with my grades and school, and then it was getting the job he wanted me to have. Because sometimes an achievement would get me a crumb of love from him. I would push myself as a child, forsaking rest and hydration at times, so he would see how hard I’d worked.

    But it was never enough for him. He would lose his temper on the one day that I was taking a break, telling me that I would never amount to anything.

    He would even tell other people how awful his family was when he was drunk. It was beyond humiliating.

    Now, at forty-one, these memories with my dad are in the past, but they still haunt me. He has since passed—he took his life fifteen years ago. Turns out my dad wasn’t okay and was struggling with the impact of his own childhood trauma.

    But rather than seeking help, he took it out on his family and himself through addiction and, ultimately, his suicide.

    His controlling, critical voice still lives in my subconscious mind. It’s his voice that tells me to work harder or that I am not good enough, or questions, “Who do you think you are?”

    Even though I consciously know now, as a trauma transformation coach, that his behavior was due to his pain and his words were not the truth, the younger parts of me still believe him. Because those younger parts still feel blamed, shamed, and not enough.

    After his passing, I found myself in relationships where others would criticize, control, and deny my reality, and found myself powerless again, just as I’d felt as a little girl.

    But by investing in various safe spaces, like support groups, therapy, and coaching, I have been able to step away from these relationships or maintain boundaries so that my younger self is no longer triggered by the pain of the past. This has created space for kinder, more loving relationships to come in.

    However, more recently I noticed that even though I’d stepped away from toxic relationships, I had become him to myself. I would speak to myself critically and put myself down. Nothing was good enough, and I would push myself to achieve at any cost, going through cycles of overworking and burnout.

    I would push myself to have the ‘perfect body’ with extreme exercise and diet. But then my inner rebel would push back and sabotage the diet and my health through emotional eating.

    Constantly pushing myself to be better, I realized, unconsciously, I was still chasing his love. His acceptance even though he wasn’t here.

    I had become the controlling critical parent to myself. It was time for me to become the parent I’d longed for and not the parent I’d had.

    Here are the five practices that are helping me to heal from my controlling, critical parent—practices that could help you too.

    1. I ask myself: Am I being kind to myself?

    I have created a pattern interrupter by asking myself, at least three times a day, if I am being kind to myself and, if not, how I can be. I notice my behaviors and inner dialogue and explore how I can shift into kindness.

    For example, if I don’t sleep well, is it kind to push myself with a cardio workout and long day of work, or would it be better to go for a walk in nature and take a slower pace?

    Or, if I am speaking to myself without self-compassion, is there a more loving way to communicate with myself rather than being nasty?

    Each day I make a conscious choice to step into that kind energy. I treat myself how I wish he had treated me.

    2. I celebrate myself weekly.

    Each Sunday, I reflect on what I am proud of and celebrate myself, even if I’ve done something small, like being consistently kind to myself. I become the cheerleading parent I longed for, and this builds self-esteem.

    3. I use affirmations.

    I affirm throughout the day that I am safe and enough. That I don’t have to prove my worth or people-please. I can just be me. This helps soothe the critical voice that goes into past fear stories.

    I use affirmations to say I love and care for myself. That I am my biggest priority.

    4. I listen to my body and choose to take care of it.

    Instead of pushing myself physically, I ask myself: How should I nourish myself? Or how should I move my body? What shouldn’t I put into it out of love? I check in with myself if I need rest or if a certain relationship or situation is causing me physical and mental stress. I speak kindly about my body rather than shaming it for not being enough.

    5. I reparent the parts of me that are in pain from the past.

    My dad will always be part of my story. I can’t change the past, but I can take care of the different parts of me that were hurt. I can show those parts kindness and love through reparenting and inner-child work.

    My favorite practice is going back in time to visit my younger self. I give her a hug, ask her how she feels, and then do whatever I can to fulfill her needs. I soothe the hurting parts of her rather than getting her to perform and achieve.

    Some days my old behaviors come out, but I use the question “Am I being kind to myself?” to get myself back on track. I also practice self-compassion and forgiveness, as I would never say the things I have said to myself to others.

    If you can relate to what I wrote because you had a similar parent, step into being the parent you wished for yourself. Because a happy, loved, affirmed child is better able to live a happy, healthy life than a bullied child that hates herself. Give yourself the gift of love and kindness and watch your story transform.

  • How I Found Forgiveness and Compassion When I Felt Hurt and Betrayed

    How I Found Forgiveness and Compassion When I Felt Hurt and Betrayed

    “I can bear any pain as long as it has meaning.” ~Haruki Murakami

    I’ve always felt like someone on the outside. Despite having these feelings I’ve been relatively successful at playing the game of life, and have survived through school, university, and the workplace—although, at times, working so hard to ’survive’ has impacted my emotional well-being.

    I have been lucky enough to have healthy and supportive relationships with a few loved ones who have accepted me as I am (quirks and all). To anyone else I’ve come across, I suspect I’ve been perceived as inexplicably normal and inoffensive.

    Like many of us who have suffered with our mental health, I’ve always been curious to learn more about who I am beyond the surface level experiences of life. Spirituality is a big umbrella, and in my quest for truth I explored various modalities. I eventually found a home within a small yoga community.

    I find many of us seekers feel deeply and have a tendency to overcomplicate things that just are. In my mind this style of yoga worked; quite simply, I followed the practices and life felt a little bit easier, I felt more acceptable as I was, and I believe it made me a better human being to people around me.

    The deeper I went into the practice, the more I began to observe its pitfalls. As is common in many spiritual lineages, it’s quite often not the methods and the teachings that are fallible, but how humans interpret and relate to them.

    In my particular lineage, the leader was found to have physically and sexually assaulted students over a period spanning decades. Those who were brave enough to come forward were silenced, and it took many years before the evidence became so undeniable that the community (by and large) finally acknowledged the truth.

    The revelation and realization that the leader was fallible caused significant pain to many during this time, and is sadly an experience not unique in spiritual sanghas.

    At this time some conversations were had regarding the student-teacher dynamic, and the propensity for abuse in our lineage, but no cohesive and collective safeguards were established or defined. Small fringe communities developed during this time in an apparent greater commitment to change; however, it was by no means the status quo.

    The leader, at this point, had left his body, and it appeared as if many felt it was this man alone who was the problem, and therefore the problem was no more.

    I loved the practice, and I felt my knowledge of the history of the lineage equipped me with an awareness of the propensity for harmful power dynamics to occur. I was fortunate in the early years of my journey to have teachers whose only objective appeared to be to support students by sharing what they knew.

    For the first time ever, I didn’t feel like I was an outsider—I felt acceptable as I was. Sadly, however, due to a teacher relocating, I joined a new community with a new teacher, and this is where my story of pain begins.

    My new teacher must have been suffering. The specifics around my experience are not relevant for this article, but I understand now I was bullied, belittled, and manipulated. Maybe it was a misunderstanding? Maybe I asked too many questions? Maybe I was too direct? Maybe I wasn’t obsequious enough? I went over and over in my head to try to understand, why me?

    I still loved the practice and wanted to be welcomed like everyone else. Throughout my experience I remained respectful to the teacher, but it was a confusing time. Eventually, I can only assume, the teacher got bored with playing with me and played her final card, banning and ostracizing me from the group. I was also labelled to the community as abusive and an aggressor.

    And, oh boy, did that bring up a cycle of emotions. Written down on paper like this they are just words, but I can promise you they felt intense and consuming and relentless. I felt…

    -Humiliation: I have been misrepresented. I can’t show my face ever again. People don’t believe me that I did nothing wrong.
    -Shame: Why am I the person who has been ostracized? There really must be something really wrong with me.
    -Rage: How dare someone cause me this much hurt? How dare they claim to be a spiritual leader?
    -Resentment: No one else in the community has stood up for me; none of them can be good people to let this happen.
    -Grief: I have lost a practice I really loved. My heart is broken.
    -Depression: My path gave me purpose, now what?

    Subsequently, my life unraveled, and I can honestly say the period following was the darkest of my life. Family, friends, and my therapist allowed me space to explore and accept my pain.

    We all experience the world through our own lens, and I appreciate I may have personal defects that clouded my experience of the situation. However, I do see now that I was wronged. No teacher will perfectly match my personal disposition, and that’s okay. However, they should offer a safe and inclusive space for spiritual discovery. I wasn’t given that, and that wasn’t good enough. 

    So many times, well-being supporters would tell me, “You need to move on, forgive, forget, find another yoga space.” I understood but I didn’t know how to go about that.

    At the time, a good friend was going through recovery from alcoholism and working the twelve steps. She told me that she was praying every day for people who had harmed her.

    “How can you do that?” I remember asking her. “I couldn’t wish well for those who have harmed me.” My friend told me that, to begin with, she didn’t believe what she was saying, but that over time she began to feel compassion and forgiveness toward those people.

    So that’s what I did. I made a commitment to myself to start practicing daily forgiveness meditations.

    To begin with, I worked on forgiving the teacher. I learned more about this teacher’s past and learned about a significant life event that I believe may have caused great pain. We all have shadow sides, and I spent time reflecting on the occasions where I may have hurt people to project my own suffering. With time, I was able to see and accept that her actions towards me came from a place of hurt.

    I also spent time reflecting on the positive things the teacher gave me. I acknowledged how she’d held virtual space for our community through covid lockdowns, which undoubtedly helped many of us during those isolating times. I appreciated how she had introduced me to several authors whose words I continue to find great richness in, and whose books I have since recommended to others. The teacher also helped me to advance my physical asana practice, through encouraging me to find possibility in movement which felt impossible.

    It didn’t happen overnight, but I was gradually able to find space in my heart for compassion toward this teacher. However, I wasn’t fully healed.

    I began to understand that there lay deeper hurt and anger directed at other community members, some of whom were aware of this abuse and either denied it or chose to do nothing, believing it had nothing to do with them.

    It was through those interactions that I began to understand the pain of victim denial and gaslighting. I felt angered by the lack of collective action by the community to hold harmful teachers accountable, and to enforce better safeguards to ensure greater student safety. I knew there were others who, like me, had been hurt, and that broke my heart.

    So that’s what my current practice is focused on—healing and forgiving institutional betrayal.

    I am lucky to have joined a new community that feels much kinder. It has taken time, but I am now able to separate my feelings toward yoga from the hurt I felt from individuals in the yoga community.

    I recognize now that many of those who silenced me when I tried to speak up about my teacher were just ignorant; they weren’t cruel. There is still pain, but with time I can see how this experience is a gift; it has taught me how to find forgiveness and reminded me of the importance of compassion toward all beings.

  • I Don’t Know Who I Am: How I’m Finding Myself Again After the Abuse

    I Don’t Know Who I Am: How I’m Finding Myself Again After the Abuse

    “When you turn the corner / And you run into yourself / Then you know that you have turned / All the corners that are left.” ~Langston Hughes

    Nearly two years ago I left a long-term controlling and abusive relationship.

    I didn’t know that I was in one. I just knew that I was desperate.

    Abusers take everything away from you. I don’t just mean your money or your home or your children, although they take those as well. I mean everything, including your sense of self.

    Toward the end of the relationship, I wrote in my journal: “I have nothing. Nothing. No future. No family. No home. Nothing. I don’t know what to do any more. There seems to be no hope.”

    When I first left I had nowhere to go. I stayed in a hotel for a while and then moved to a pay-by-the week residence. I genuinely could not see any future for myself at that time.

    When you read about leaving an abusive relationship, there is a lot of information about how hard it is to leave. It takes someone, on average, seven attempts.

    It also can be dangerous to leave. Abusers escalate their behavior when they fear that they are losing their control over you. These are important things to be aware of.

    What nobody seems to talk about, and perhaps there are good reasons why, is how hard it is to recover once all the dust has settled.

    I have spoken to the police and been to court and had some excellent support from a domestic abuse charity. I have been to support groups. I feel like I’ve processed a lot of the abuse and that I am now able to move on from that trauma.

    I have a truly amazing therapist, who recognized the situation I was in even when I was trying to hide it from myself. He helped me escape. I credit him with saving my life.

    I have my own flat now that feels safe. I live in a nice area. I’ve made new friends and I am starting to feel part of the local community.

    But two years on from this relationship, I still don’t know who I am.

    Someone recently asked me what I like to watch on TV. I have no idea. I surrendered all TV-watching decision-making to my ex-partner because he had a tantrum if I put something on that he didn’t like.

    I don’t know what I want to do for a job. Up until recently, I worked in my ex-partner’s field, even though it is a field I know little and care less about, because that’s what he wanted me to do. I don’t know what I care about.

    Why am I telling you this? Because I am certain that I am not alone, but sometimes I feel very alone. And if you out there reading this also feel this terrible confusion about who you are and what you want to do, and you also feel alone, I want to tell you something…

    You are not alone.

    This is normal. This is okay. Not okay in the sense that it’s enjoyable or good, but okay in the sense that it is an understandable consequence of your journey.

    You don’t have to feel like there is something especially wrong with you that you aren’t now skipping through the fields gleefully enjoying your freedom. Hooray! I can do whatever I want!

    This is, I think, what people expect a domestic abuse survivor to do once they’ve gotten away from their partner. It’s what I wanted to do. The idea of finally having the freedom to do what I wanted was so exciting.

    It fell down pretty quickly when I realized I didn’t know what I wanted.

    Other than pancakes. I love making and eating pancakes. Hot pancakes with fresh lemon juice and sugar.

    And therein lies an anchor that you can use to start rebuilding yourself and your life.

    Start with something small.

    When you are rebuilding yourself, it feels like this should be profound. You should find out what your values are. What your aspirations and dreams are.

    This is like running a marathon without having done any training. You can’t start with the massive things. Start with the small things.

    What do you like to eat for breakfast?

    Even that is a big question for me because my ex-partner controlled my eating. I wasn’t always allowed to have breakfast. He didn’t do mornings, and if I woke him up making breakfast, he’d start screaming and threatening suicide.

    One day I discovered by pure chance that I like pancakes. And I am sure of this. This is something small but something solid and real.

    I can use this with other things in my life, to find out whether I like them or not. Do I feel about this the way I feel about pancakes? It sounds ridiculous but it works for me.

    It’s okay to change your mind.

    This is a big one. When your life has been unstable because you’ve been constantly gaslit, and subject to the shifting and changing rules that a controlling person indulges in, you want stability.

    You want things to stay the same. And you think that who you are and what you want should stay the same.

    Pro tip: It doesn’t. Not even for “normal” people. And your mind has been infected with the thoughts and ideas of another person.

    When you ask yourself what you want, sometimes it’s not your voice that replies. You may not recognize this at first. Later, you think, wait, that doesn’t feel right anymore.

    You can change your mind. It’s okay. It’s normal.

    I desperately wanted a cat for months. I bored everyone to tears telling them how much I wanted a cat. I looked up pictures of cats and mooned over cats and planned out names for my cats.

    Now I don’t want a cat. Not that I don’t like cats, I just don’t feel ready to take on the commitment of a pet. And that’s okay.

    Try stuff out.

    Do you really like chocolate, or is it that your ex-partner liked chocolate? How do you know?

    Try it out.

    Do you like to sing? Try that out.

    Maybe you find that you love to sing and you hate chocolate. Great. You’ve learned something about yourself.

    I like pancakes, chocolate, and singing. I do not like marmalade.

    Give yourself time.

    I am eternally thankful that a lady in one of my support groups said, “It took me about six years to start feeling like myself again.” At that point I was about nine months out of the relationship and convinced I was a failure because I still felt completely unstable.

    At this two-year point I catch myself feeling frustrated with myself for not having made more progress. Come on, Lily. Why don’t you know what you want to do with your life yet?

    I don’t know because someone emptied out my mind and filled it with their ideas. And made the consequences for thinking differently from them completely catastrophic. I am still scared to hold the “wrong” opinion, even though these days nobody is going to throw heavy objects if I do.

    My brain was rewired over a long period of time and it’s going to take time for me to fix that. This is okay. It’s not fun. It’s hard work. But it’s okay.

    In the meantime, I am going to sing, make pancakes, and eat chocolate.

  • “But He Never Hit Me!” – How I Ignored My Abuse for 30 Years

    “But He Never Hit Me!” – How I Ignored My Abuse for 30 Years

    “People only see what they are prepared to see.” ~Ralph Waldo Emerson

    Abuse is a funny thing. I don’t mean humorous, of course.

    I mean the other definition of funny: difficult to explain or understand.

    Abuse shouldn’t be difficult to understand. If someone is mistreated, we should be able to clearly point a finger and proclaim, “That is wrong.”

    But not all abuse is obvious or clear-cut.

    I was abused for most of my adult life and didn’t know it.

    Crazy, right?

    Let me state it again: I was abused and didn’t know it.

    I only saw what I was prepared to see.

    Is That Really Abuse?

    I’ve read enough biographies and seen enough movies based on true events to know what physical abuse looks like. But broken bones and bruises are only one kind of abuse.

    Through deep discovery with a therapist who cradled me protectively, I can now say with certainty that I have suffered abuse in several forms:

    • Emotional
    • Financial
    • Sexual
    • Spiritual

    Yes, abuse comes in many forms.

    It is often invisible.

    My abuser was my husband—the very person who was supposed to love me more than anyone.

    A man I started dating when I was seventeen years old and married when I was twenty-two years old. We were married for thirty-one years.

    He never was physically violent. He never screamed at me or called me names. That abuse would have been more obvious.

    His abuse was subtle and manipulative.

    Invisible.

    What People See

    Imagine you stand outside to watch the day end with a beautiful sunset.

    A friend stands next to you and remarks, “What a beautiful green sun.”

    “Green?” You scoff, “The sun is orange and yellow like a big ball of fire. It isn’t green. Maybe you should get your eyes checked.”

    A neighbor overhears your conversation and joins in. “It certainly does look magnificent tonight. That is my favorite color. Emerald green with shades of lime.”

    You wonder why two people suddenly think the sunset is green. Could they be playing a joke?

    You squint your eyes, looking at the sun critically. You see an orange ball surrounded by yellow haze shooting out until it blends into the ocean-blue sky.

    No green.

    You overhear more conversations around you. Everyone is talking about the green sun.

    A kid cruises by on his bike. “Look how green the sun is today!” He shouts and points up in the sky. Everyone murmurs their appreciation of the view.

    You slowly begin to think maybe you are the one that is confused. Maybe you aren’t seeing things right.

    You keep hearing that the sun is green, but you don’t see it. Maybe there is something wrong with your eyes.

    And just like that, your perception has changed. The next time you look at a sunset, you look at it differently. You’re going to be looking for green instead of the oranges or yellows.

    You only see what you are prepared to see.

    Abuse is a lot like that.

    The more you are told something, the more you believe it.

    I was told I was worthless, and I believed it. I didn’t argue against it. I didn’t see it as abuse because it didn’t fit in with my idea of abuse.

    My Abuse

    The abuse I suffered was so manipulative and deceitful that I didn’t see it coming. I was belittled and bullied. I slowly lost who I was while I fed my husband’s constant need for validation.

    These are the words I often heard:

    • You’re too emotional.
    • That’s not what I said. You never remember things right.
    • Are you cheating on me?
    • You’re too sensitive.
    • The husband’s role is harder than the wife’s.
    • It’s a good thing you have me–who else would love you?
    • I never said that. Why do you always twist my words?
    • Your body doesn’t belong to you, it belongs to me.
    • Why do you always make me feel bad about myself?
    • Remember when you messed up that one time? Let’s talk about that again.
    • Most women are better… and I got stuck with you.
    • Women just aren’t as smart as men.

    Thirty years of these statements left me feeling inadequate. Worthless. Hopeless.

    I wondered why I couldn’t be a good enough wife.

    If you read through those sentences above, you may see the obvious gaslighting that was going on.

    Classic gaslighting.

    My husband made me think I was ‘wrong’ about everything in life. I was too emotional and sensitive. I had a good body but didn’t want to have sex 24/7. (He called that false advertising.)

    I was not allowed to ask him questions about things like our finances and savings … or I was questioning his manhood.

    If I asked an innocent question, such as if he was going to have to work on Christmas Eve, he would chastise me for making him feel bad.

    My husband used my faith to control me. He would cherry-pick bible verses and common ideologies to support his authority over me.

    And then he made me feel like I was overreacting and ridiculous.

    What’s worse, I began gaslighting myself!

    I would chastise myself for not being his ‘ideal’ woman.

    I blamed myself for not being a perfect wife who could take care of everything in the home, raise three children, hold down a job, and take care of his mother who lived with us… all while fighting lupus—a progressive autoimmune disease.

    I felt like a failure.

    And then something happened…

    The House of Lies Falls

    Thirty years is a long time to live in ignorance. When I finally realized what was happening, my whole world collapsed around me like a brick building in an earthquake.

    The blindfold was finally taken off my eyes.

    In the span of four months, I discovered every heartbreaking lie my husband told me. And there were mountains of lies.

    First, he hadn’t had a job in over fifteen years.

    Every day he would tell me goodbye and go to a “job” he didn’t really have. He had lied about his job so convincingly that he had made up fictitious friends and co-workers, and even told stories about them.

    We didn’t have health insurance. He hadn’t filed taxes. He hadn’t filled out financial aid for our college-aged children. We didn’t even have car insurance.

    We had no savings. No retirement. We had been living on my meager income. We made ends meet because we were living with his mother.

    He missed many events because of his “job”: soccer games for the kids, concerts, school programs, church events. I lived like a single mother because his non-existent “job” demanded so much of his time.

    He has never given me an answer as to why he did this. But honestly, could there be an answer that would be forgivable?

    He confessed he had a porn addiction. He was watching porn every day. This skewed his sense of reality.

    This is why I was never good enough for him. He expected a porn star for a wife.

    Then came the infidelity…

    The Final Straw

    It’s not going to be a surprise to hear he was cheating on me.

    When I first learned of all the lies, my husband tried to maintain that he had been faithful to me. Well, when everything about him was revealed to be a lie, I couldn’t blindly believe him anymore.

    He finally broke down and confessed that he had been cheating on me since we began dating over thirty years ago.

    He thought he should win some brownie points because he never had a girlfriend, so he hadn’t cheated emotionally. I wasn’t too impressed.

    He had sex with over fifty people. Fifty!

    I can’t count how many times over the years he accused me of cheating on him. Now I understand why; it’s called projecting. He was projecting his own guilt on me. All the things he did, he assumed I must have been doing as well.

    And the cherry on top? He said he cheated because I didn’t fulfill him.

    In a nutshell, he cheated, accused me of cheating, and then blamed me for his cheating.

    There is no coming back from that.

    A Shift in My Thinking

    My ex-husband has narcissistic personality disorder (NPD). He is a pathological liar and a sex addict.

    He can’t think beyond taking care of his immediate needs and desires.

    But here is where I had to change my thinking: He didn’t act maliciously. Atrociously and carelessly, yes. But not with malice.

    There is something wrong in his brain, a disconnect. His emotional intellect is a cross of a horny teenager and a petulant child.

    I know I’ll never get a sincere apology from him. (How can you really be sorry about lying for thirty years?) I will never fully understand the way he thinks because his brain doesn’t work the way most people’s do.

    And that’s okay.

    I don’t have to understand him to heal, move on, and live a peaceful life.

    My perception has changed. I do not accept the blame for his issues and shortfalls. It is not my fault.

    This shift in my perception did not come overnight. It has taken a lot of time, and I was helped by an awesome therapist.

    In fact, during one session, my therapist had me write in big letters on a piece of paper: I didn’t do this. That visual reminder helps me view the situation through a new lens. Now:

    I no longer accept abuse.

    I no longer ignore abuse.

    I will never again be abused.

    No one can convince me that the sunset is green today. I see the golden oranges and yellows as they really are. I am prepared to see clearly.

    But He Never Hit Me

    Remember the second definition of funny: Difficult to explain or understand.

    This whole situation is funny; it is impossible to explain or understand.

    It’s abusive.

    The only good thing to come of this is the shift in my perspective. I am now important in my life. I am the top priority.

    I remember telling my story to a friend. He listened kindly, and then asked THE question in hushed tones. “Did he ever hit you?”

    Dumbfounded, I shook my head no.

    “Well, thank God he didn’t cross that line. Then you’d have so much more to heal from.”

    This friend wasn’t being flippant. He just spoke out loud what many people think: Abuse is visible.

    But I now see abuse as it really is—hurt, harm, and mistreatment that can be visible but is often invisible.

    Scars of Abuse

    I wish I could show the marks his abuse has left on me.

    I’d love to reveal how my self-worth has been chipped down to sawdust. Or how my self-confidence has been beaten down by fear and panic.

    The wounds on my heart are deep and scored like an ancient oak tree; no amount of repair work can erase the damage that has been done.

    The bones of my joy have been broken and re-broken too many times to properly set anymore.

    Scars sheathe the joints of my freedom from the bondage of “til death do us part.”

    And the gentlest, softest part of my soul is shaded dark by bruises.

    No, he never hit me. But great damage has been done all the same.

    I am an abused woman.

    I am a victim.

    But I am a survivor.

    And my story is just beginning. I walked away from my abuser and am embracing a new life, a life where I am in charge.

    I call the shots.

    My scars may not be visible to the eyes of people who don’t know what to look for. But they have forged a new woman who is strong, courageous, and much, much happier.

  • 9 Things I Would Tell My Younger Self to Help Her Change Her Life

    9 Things I Would Tell My Younger Self to Help Her Change Her Life

    “You are one decision away from a completely different life.” ~Mel Robbins

    At twenty-six years old, I lost my dad to suicide. I was heartbroken and so angry.

    My dad was not the best. Ever since I was little, he would criticize everything I did. I was never good enough for him, and I was a place he discharged his anger through emotional insults.

    It never stopped, and I was always on high alert around him. Right until the moment he took his life.

    He could also be loving, kind, funny, and warm, but my nervous system could never relax around him. He was a Jekyll and Hyde. I never knew what behavior would set him off.

    Then all of a sudden, he was gone.

    I was angry because he had caused me a lot of pain growing up, and now he had left me.

    I was angry that I loved this man so much and felt such deep pain without him. It made no sense to me. Surely my life should be better now that his constant abuse was over.

    But it was just the beginning of my emotional breakdown. Children love their parents unconditionally, no matter how we are treated. But if our parents project their pain on to us, we end up not loving ourselves.

    Now that the abuse had stopped, it was time to deal with all the emotional wounds he’d inflicted over the years.

    But I resisted this and got stuck. I struggled in romantic relationships, unconsciously dating versions of my dad.

    I was full of self-hate. He may have died, but his criticism was very much alive in my head! And I was the one now persecuting myself for everything.

    I may have loved him, but I had no love for myself, as he had taught me that I wasn’t worth that.

    I felt powerless and in so much pain. I numbed this pain with the tools he had given me—wine, TV, food, and caretaking others. I had the busiest diary so I would never have to feel.

    I had no idea how to stop feeling so awful and like I was doomed for life because of this childhood trauma I had suffered. I was in denial that I had even experienced childhood trauma.

    The man who had caused me the pain had gone, so why did I feel the same, if not worse?

    I would lie in bed at night with this huge ache, longing to be loved by someone but looking for it in all the wrong places.

    I felt trapped in my emotions and like there was no way out.

    I sit in my front room now, over fifteen years later, in a life I didn’t think was possible, in a home that feels safe and peaceful. No longer abusing myself. Doing a job that I love and married to the most amazing man.

    I feel like life is a gift and there is no dream I cannot make a reality. That pain that kept me awake at night is no longer there but replaced with love for myself, and even for my dad.

    If I could go back in time, I would tell myself these nine things to get me moving forward to the life I’ve since created. If you also grew up with an abusive parent, my list may help you too.

    1. It was not your fault.

    We put our parents on a pedestal as children because we have no choice. We need them to survive. When my dad persecuted me for not being quiet enough or not pleasing him, I translated that as “I am not good enough” and that everything was my fault.

    We often take all the blame when our parents mistreat us. But what were their stories? How did they grow up? Did someone teach them how to balance their emotions?

    I see now that my dad was struggling. He was grieving the loss of his parents and a difficult childhood. He was not given any tools to manage his emotions. He was shown how to lash out and project them. He was shown how to drink to numb them out.

    He would come home from a job he felt he had to do, feeling tired and stressed, and blame others to help himself calm down.

    Realizing this helped me let myself off the hook. It has also helped me forgive him, which has brought me peace. I started to understand him and his traumas. He was repeating a pattern of survival that his parents had taught him.

    This is generational trauma, and it wasn’t his fault. But it was his responsibility to keep his children safe, which he didn’t fulfill because he had no idea he was traumatizing them!

    2. Reparent the wounded child within.

    The versions of me that still hurt and felt this ache to be loved still lived within me, many years later. The seven-year-old who was shouted at for being too loud, the thirteen-year-old who didn’t study enough, and the twenty-five-year-old that wasn’t there for my dad. All these parts of me had unmet needs and were in pain.

    We can’t change the past, but we can go back in time in our imagination and be the parent we needed.

    I have imagined taking baby-me out of the house where I was born to live with adult me. Telling my parents to get some therapy and sort themselves out before they can have the baby back.

    I’ve imagined holding her and telling her how special she is. Over time, this helped that deeper pain to heal.

    3. Work on self-love.

    I was always seeking love and validation outside of myself.

    I was never taught or shown that self-love and self-care are necessities. You have to be able to fill up your own cup in order to love others.

    I would tell my younger self to take a step back from pleasing others and finding a man. I would tell her to focus on giving herself the love she longed for.

    For example, speaking to myself with love and kindness, having quality alone time, buying myself gifts—these were all things I longed for from a man, but I needed to start doing them for myself.

    I needed to spend time every day giving myself love and listening to my needs, not ignoring them. Do I need rest? Water? A healthy meal? To just breathe? To be in nature to calm my anxiety?

    Learning to listen to my own needs and fulfill them took time. It felt unnatural. It was a new behavior I had to repeat every day, and then soon enough it became second nature.

    4. Get to know your shadow.

    We all have parts of us that are dysfunctional and behaviors that are not serving us.

    For me, it was emotional eating, drinking wine, pursuing emotionally unavailable men, and caretaking my family. The last two made me miserable.

    But I blamed the men and my family for being needy. I didn’t take responsibility for my own behavior.

    I felt powerless over how others treated me. I was trapped in this victim state, and then I would numb with food and booze.

    Getting to know my shadow and recognizing my toxic behaviors were the first two steps to change.

    When a man didn’t treat me well, I stopped trying to prove my worth and changed my behavior to move away from the relationship.

    When it hurt, I learned how to love myself instead of chasing someone else’s love.

    Ask yourself: What am I doing that hurts me? Then work on a step-by-step plan to change the behavior. Baby steps are key in this process, as you can get overwhelmed by trying to do too much at once.

    5. Get support.

    It takes time and work to change toxic behavior and heal. I would give my younger self permission to get help when I was struggling with a change. For example, giving up toxic relationships and booze was a real challenge for me. Finding people who had already been through the transformation I was seeking was so valuable.

    Sometimes this would mean listening to a podcast or reading a book, blogs like this one, or posts on social media, and other times it would be investing in working with someone who had already done the work.

    When you work with someone who’s already made the change you’re seeking, they can outline the steps they took, which saves time and energy and makes you feel less alone.

    6. Get in your body.

    I once was a floating head and very disconnected from my body. It didn’t feel safe to feel fear, so I had to be that way to survive my life!

    I would tell my younger self to slow down and notice how her body feels. That it was safe to do that now.

    For example, certain relationships made my heart race out of fear. This was a sign that they weren’t good for me.

    I would also tell her to find ways to bring the body back into balance by discharging the stress and fear.

    For example, breathwork techniques, movement, and Emotional Freedom Technique (EFT) tapping all help us process our emotions rather than running away from them.

    7. It’s safe to speak your truth.

    I have always been incredibly loyal in relationships. Growing up with a dad who was awful meant I had few boundaries and expectations in relationships. This was the only way I could have some form of a relationship with my dad.

    I would let my younger self know it is okay to step back or walk away from relationships that don’t feel good or safe, even family.

    I would let her know that she can always express her truth in relationships and explain when a boundary has been crossed, but that also it’s okay to walk away. Especially in relationships that feel unsafe and abusive.

    8. Celebrate all your progress.

    A journey of healing and transformation takes time! It’s a marathon, not a sprint. It’s so important to celebrate the smallest of wins daily. For example, “I meditated every day this week,” or “I said no to an invite so I could take care of myself when I used to say yes all the time.” Change starts small and grows big.

    At the beginning especially it is so important to track everything because it feels like such a mountain to climb. It will motivate you to carry on. Seeing the little changes shows your efforts are paying off.

    Younger me didn’t have a family that celebrated small wins and growth. They focused on my imperfections and were highly critical. By celebrating myself, I help that little girl feel enough!

    9. Set intentions and dream big.

    Each month, set little goals to improve your life and keep you moving forward. This could be for your personal growth, relationships, physical health, emotional health, money, love, or work.

    Make the goal super small, for example, “In January, I will not text my ex.”

    You may want to set an intention to take better care of yourself. Break this down into daily tasks to repeat for the month. And if you don’t know what you need to work on, maybe your task for the month is to read a book to help you find out.

    With intention you can create the life you dream of. But often we don’t know what our dreams are. Get still and explore what would bring you happiness.

    I think of younger-me who looked out of her bedroom window wishing for a safe home.  I think of that little girl and the life she deserves. A full, fulfilling life, just like I’d want for my own child. This has helped me to dream bigger to create a life that is not only safe but also makes me happy.

    You too deserve an amazing life! Not a life stuck in patterns of surviving and playing it small, but one where you heal and thrive. Your parents treated you the way they did not because you were not enough but because they were wounded. You were always enough, and now you have the power to take daily steps to change your reality so it is not longer tainted by trauma.

    I have the most incredible life now, and it has and continues to be a journey of healing. I wish I would have done these things sooner, but it’s never too late to take the first steps on a new path! There is hope, and I believe in you.

  • How I Knew It Was Emotional Abuse: The Subtle Signs I Almost Missed

    How I Knew It Was Emotional Abuse: The Subtle Signs I Almost Missed

    “I hope you find love, but more importantly, I hope you’re strong enough to walk away from what love isn’t.” ~Tiffany Tomiko

    A few weeks after breaking up from what I thought was a loving relationship that in reality was sliding into an emotionally abusive one, I had a dream.

    In it, I was hiding from a group of dangerous people, but could see the footsteps of one of them coming toward me. Suddenly they saw me, and I pleaded to them, “Please, don’t kill me,” and they turned and left. When I emerged, I could see the victims all around me suffering from a fate I had been spared.

    I believe dreams relay information from our unconscious to our conscious mind, and that they hold huge significance in the processing that occurs while we sleep. I have no doubt at all that this dream signified the narrow escape I had from a man who was being emotionally abusive.

    The Cognitive Dissonance of Emotional Abuse

    I don’t use the term “emotional abuse” lightly, and I have struggled to apply it to the man I shared so much love with. Yet, one of the resources I used to understand what had been happening in my relationship was a podcast called “Love and Abuse,” which sums it all up so perfectly.

    Emotional abuse is a cycle that flips between loving moments and abusive ones, sending you on a rollercoaster ride toward a place you never wanted to end up. A result of the constant highs and lows is a state of mind that is unbalanced, ungrounded, and permanently confused. In this state, it becomes very hard to understand what’s happening.

    You’re caught between wanting to appease the person whose behavior is so hard to read and staying true to yourself. There is no part of you that wants to connect with your intuition; you only want to fix things and make them go back to the loving part.

    My relationship became a fog of confusion, as my brain struggled to understand how one moment it was loving and another it was abusive. This is a state of mind called “cognitive dissonance.” In the immediate aftermath of the relationship I read something that perfectly resonated with me—cognitive dissonance is when your heart needs time to catch up to what the mind already knows.

    Once I surfaced from the relationship, I could finally see the abusive part, as subtle as it was, and understand that it wasn’t healthy, without my heart getting in the way.

    The Moment I Knew It Was Emotional Abuse

    The realization that something was very wrong in my relationship dawned on me in the most fortunate way. We had been watching a program on Netflix called Maid. The series was about a young woman, isolated with a child and an emotionally abusive partner.

    You never see him hit her, yet the controlling behavior and shouting are there. Even though she doesn’t know that he’s abusive, she knows she needs to leave.

    As we watched, I could feel something shifting in my subconscious. I was seeing something playing out on screen that ran parallel to my life. I wasn’t with someone who was breaking things or yelling in my face, yet I was right on the edge of the cliff and he was about to lead me over the ledge.

    I just know, intuitively, that if I hadn’t gotten out of there, I would have slid downward to a place that would have been much harder to leave.

    The other lucky thing that happened to me was meeting someone who picked up the pieces of what I told her and showed me all the red flags. I had dismissed them before, not wanting to judge him for his choices, yet they were all there.

    He didn’t have any friends, he wasn’t close with his parents, he didn’t like me making plans without him, he got tense and silent, he would raise his voice at me, he was moody, he questioned my beliefs, he spoke badly about my family… all the signs were there.

    The Trauma Bond

    The trouble is, when you’re deep in it with someone, when they’ve love-bombed you so hard and fast that you’ve barely had time to breathe, when they’ve called you their soulmate and moved you in within months of dating and declare they want to marry you, you just can’t see the wood through the trees.

    Being loved feels so good, and that’s dangerous because love can blind you. Worse than that, when you’re in a cycle of love and abuse, whether or not the abuse is emotional or physical, the chemicals in your brain become severely dysregulated. This is called a trauma bond.

    The trauma bond is a chemical concoction made up from the abusive cycle—the bonding phase, where you’re showered with love, promises, and romance; the stress during the abuse; and the making up period afterward.

    It’s why making up feels so good after they’ve been angry or given you the silent treatment, and it’s why leaving someone hurts so very much. You’ve gone into withdrawal from your dopamine fix, and it’s horrific. You’re also stuck in that foggy state of confusion where you’re trying to align the messages you’re getting from your heart and your brain.

    The trouble is, they don’t match, and in this state of cognitive dissonance, which feels so deeply uncomfortable, you reach for the easiest, simplest, and safest answer—you listen to your heart. After all, what the heart wants, it gets.

    It’s this trauma bond that keeps people going back to an abusive partner. To add to this confusing chemistry, the emotional abuser will do everything to win you back, from bombarding you with messages and emails proclaiming their love and inability to live without you, to hurling their hurt and anger at you, guilt-tripping you right back into their arms.

    For someone whose self-esteem has been slowly whittled down in a relationship, this behavior is like a balm to your fragile soul. You feel so loved and needed that you fall right back into their trap. They say you’re their soulmate and you believe them, but after a period of making up, they can then continue the cycle of abuse right where they left off.

    They know you’re fragile, they know what you want to hear, and they are masters of manipulation. They pull at your heartstrings in every way they can, so be ready for it, and stay strong.

    Waking Up and Leaving

    I had no idea that it was emotional abuse, or what emotional abuse even was, until I started sharing my experience and reading about what others had been through. I think I was extremely lucky, because after seven intense months I gradually began to wake up to the spell I’d been under.

    It hasn’t been easy, and the feelings are still fresh and raw, which is why I wanted to write them down so quickly, as it’s powering my resolve to stay away from him.

    I also want to share the red flags that were there right under my nose that I couldn’t bring myself to examine at the time. I still have trouble believing that what transpired in our relationship wasn’t normal or healthy, which I think is all part of the process when leaving someone abusive. Recovery is starting to trust yourself rather than the person who was the source of your pain.

    Of course, I doubt myself and think I misunderstood it all. Part of me still thinks I’m exaggerating and making a fuss. A part of me also thinks about ways I could have responded to the abuse differently and what might have happened if I had. I also still miss him. Love doesn’t just switch off, but I know that’s my altered brain chemistry rather than true love.

    Then I remember the list I made of all the red flags—all the little incidents that happened, all the uneasy feelings of confusion, sadness, and wariness I felt—and I know I made the right decision to leave.

    Alarm Bells and Red Flags

    One of the main alarm bells that began to ring was how wary I was of what I said. I didn’t know what mood he would be in, so I was always trying to read the signals. If there was a tense silence, I knew it wasn’t good and tried to make myself as inconspicuous as possible to avoid triggering him and making his mood worse.

    I also noticed that I was tiptoeing around on eggshells and making myself small and quiet, appeasing him and putting his happiness before mine. Putting someone first through fear of making them angry or upset isn’t love.

    I also began to tune into my mood, which was beginning to feel flat and joyless. At times, I thought I could be immune to his moods, but they affected me whether I was aware of it or not.

    I remember crying as he stormed out of the house, wondering what had gone so wrong. I remember feeling deeply confused when he picked a fight about something that made no sense to me. I remember feeling sad when he would turn from being gentle and loving to short-tempered and passive-aggressive in the flick of a switch.

    Controlling Behavior

    Another sign that slowly crept up on me were signs of control.

    I once told him about an appointment I’d made for the following day, and he became angry because I hadn’t told him sooner. One time, I was meeting a male friend who wanted to give me an acupressure treatment, and he said he felt uncomfortable having another man’s hands on me. He once mentioned how he didn’t like waiting to receive a reply to his messages, so I became nervous to always message him back as soon as possible.

    It got to the point where I felt scared to mention plans to see friends or see my family, and this is very wrong.

    The examples go on and on and, as you can see, they are small things, but added together they make up a very clear picture. We should all have the freedom to see who we choose, when we want, yet he wanted to spend every evening together, as that, in his opinion, was what a ‘proper relationship’ was about. It seemed he wanted me to feel guilty for needing my space.

    The last red flag was speaking badly of my family, who I am very close to. He used my need for independence from my family as a driving wedge between us. When my parents asked me to house-sit, he got angry, said they were using me, and made very subtle putdowns against them.

    Even I noticed how my behavior was changing and how I was spending less and less time seeing my family, a warning sign if ever there was one.

    Making the Decision to Leave

    Whether all his actions were conscious or unconscious, I know I made the right decision to leave. I thought I loved him, but I love myself far too much to ever put myself in a position like that again.

    I have a huge amount of empathy for him and remember the parts of him that are kind and loving, so I feel no anger, just sadness that he’s pushed love away through no fault but his own. I am not here to save or heal anyone, and if anyone places that responsibility on my shoulders or wants me to feel guilty that I am not helping them, then I am walking away.

    So my advice for you is this: If you feel like something isn’t right, it isn’t. This is your intuition talking to you, and it may save your life.

    You need to get away from the emotionally abusive person as soon as you can and surround yourself with friends and family. This gives you time and space to lift the fog that has been clouding your judgment, and to sever the trauma bond.

    Your relationship doesn’t need to contain every sign of emotional abuse for it to be so. Just knowing how you feel—wary, confused, scared, tearful, and all those other emotions—is enough. No one should feel fearful or trapped in a relationship.

    There is nothing more powerful in a situation like this than an outside perspective. In an emotionally abusive relationship, you are on a rollercoaster ride of chemicals, emotions, stress, love, and pain. There is very little chance you’re going to be able to decipher this on your own, so speak out, whether it’s to a friend, family member, therapist, or anyone at all—just speak to someone.

    As soon as you start to share how you’ve been feeling and what you’ve been experiencing, you will start to see the signs of emotional abuse in your relationship, like I did in mine, and hopefully will get away as fast as you can.

  • 4 Things I Needed to Accept to Let Go and Heal After Trauma

    4 Things I Needed to Accept to Let Go and Heal After Trauma

    TRIGGER WARNING: This post references sexual abuse and may be triggered to some people.

    The truth is, unless you let go, unless you forgive yourself, unless you forgive the situation, unless you realize that the situation is over, you cannot move forward.” ~Steve Maraboli

    My family immigrated to the U.S. from India when I was sixteen. Being Indian, my traditional family expected me to have an arranged marriage.

    At twenty-two, as a graduate music student, I fell in love with an American man. When my family found out about our secret relationship, they took me back to India and put me under house arrest. For a year.

    That year of imprisonment and isolation was severely traumatizing. I shut down from my acute distress and pain. I dissociated from myself, my truth, my power, my body, my heart, and my sexuality.

    Two years after they let me out, I escaped to the US but was emotionally imprisoned by my past. I lived dissociated, afraid, and ashamed for eighteen years. Eventually, I broke free from an abusive marriage and my family.

    Since then, I have been on a path of healing and empowerment.

    Beginning my healing journey was like walking through a long, dark tunnel. I was and felt like a victim but was determined to heal.

    To heal from dissociation, I needed to feel again. I felt the bottomless grief, loss, and heartbreak of all that I didn’t get to experience and enjoy.

    I faced and began to address my childhood history of sexual abuse.

    I set boundaries with my family. I started therapy and studied psychology. I learned my mother is a narcissist and my father an enabler.

    Coming from a traditional patriarchal, colonial culture, I had grown up with codes of obedience, sacrifice, and duty. I questioned and challenged my deep internalized beliefs of who I am, what I can do, and what is possible for me as a person of color.

    I learned about my rights. Growing up in India, I had a very different understanding of my rights than those born in Western countries.

    Therapy helped me reconnect with my body, with my needs, wants, and desires. I learned to identify and feel my sensations and emotions. I learned to discern who and what was safe and what wasn’t safe.

    I learned to listen to and trust myself and become more embodied through my dance practice. This allowed me to dance out my rage, shame, grief, and everything I had disconnected from and suppressed. I came alive and opened to pleasure and passion.

    I’ve struggled with low self-worth, people-pleasing, caretaking, perfectionism, fear, shame, guilt, and codependency. One of my most painful realizations was that my inner critic had become as severe as those who abused me. I continue to practice being kind and gentle to myself, loving myself and my inner child and encouraging my artistic self.

    In relationships, it has been hard for me to discern whom to trust and not trust. I had an emotionally abusive marriage and have given my power away in relationships. In romantic relationships, I projected my goodness and integrity and supported my partners’ dreams instead of my own.

    I have finally learned that I can choose myself and honor my needs, wants, desires, dreams, and goals. I continue to shed other people’s projections that I internalized. I am realizing that I am worthy of and can have, dream, aspire for, and achieve what white women can. And finally, I believe in my goodness, of others, and of life.

    Having emerged from the long, dark tunnel of healing, every day is a triumph for my freedom and a priceless gift. Every day I have the opportunity to be true to myself, face a fear, shift a perspective, and love, encourage, and enjoy myself.

    Acceptance

    There are so many steps and milestones on the journey of healing. Of the five stages of grief, acceptance is the final one.

    Acceptance is a choice and a practice. Acceptance is letting go, forgiving yourself and others, and honoring, claiming, and loving every twist and turn of your journey. Acceptance is treasuring all you have learned from your experience no matter how painful it was and how meaningless it seemed.

    Here are some things I have learned to accept.

    Accept the deep impact of trauma

    Coming from a family and culture that valued perfectionism and purity, I wasn’t aware of and wanted to gloss over and hide my trauma, shadow, and coping behaviors. Because I could live a life that seemed relatively high-functioning, I was ashamed to admit and address my childhood sexual trauma to myself for years. I was afraid and ashamed to share my trauma with others because I didn’t want to be seen as broken, damaged, or crazy.

    Once I acknowledged and faced my sexual trauma, I began my healing journey. Healing and acceptance mean seeing, claiming, and loving each and every part of ourselves, however broken or ashamed we feel. As we do that, we liberate ourselves from believing we needed to fit into other people’s ideas to be loved and accepted.

    When we don’t admit and accept our traumas, we can cycle through life alive but not living, succeeding but not fulfilled, and live according to programs we’ve inherited but not from our truths. As a result, joy, pleasure, passion, and true power escape us.

    Accepting that I didn’t get to have the life and dreams I expected

    As a victim, I was stuck in grief, loss, anger, denial, disillusionment, blame, and resentment. Life seemed unfair.

    These feelings are natural after trauma, especially extended severe trauma. But despite years of therapy and healing, I continued to cycle and swim in them and didn’t know how to not have those feelings.

    I was fighting to accept what I had lost. I kept ruminating on who I might have been and what my life would have been like had it not been interrupted or derailed. It was how my subconscious mind tried to control and “correct” the past to have the outcome I desired and stay connected to my past dreams.

    I was tightly holding on to what I had lost—to who I was then and my dreams. I was terrified that if I let go of what was most precious, I would be left with nothing.

    But the reverse happened. When I decided to let go of my past dreams, regrets, and lost opportunities, I stepped into the river of life anew, afresh, and in the now. I opened to who I am now and what is possible now.

    We don’t let go of trauma because, on a deep level, we believe we will condone what happened, and forget or lose what was so precious.

    Not letting go keeps us stuck like a monkey clutching peanuts in a narrow-mouthed jar. We don’t want to let go of what we had then for fear that we will be left with nothing at all. It keeps us stuck in blame and resentment. It keeps us from joy, pleasure, and possibility.

    But to live and breathe and come alive again, we need to unclench our past. By no means is this forgetting, or condoning, but allowing, receiving, and welcoming new, fresh beginnings, possibilities, and life.

    Accepting the character, mental illness, and wounds of my abusers

    Though my family had been brutal, my inner child wanted to believe in their goodness. I couldn’t accept that people I loved, who were supposed to love, care for, and protect me, could treat me that way.

    I was in a trauma bond and in denial. I had to come to terms with and accept that my mother is a narcissist and my father an enabler. And that the rest of my family only looked the other way.

    I had to let go of my illusion of my family, see through the fog of gaslighting, and accept the truth of who they are.

    Acceptance is learning to see our abusers with clear eyes beyond our expectations, illusions, and stories of what we needed and desired from them, and who we want them to be.

    No matter what was done to or happened to me, I am responsible for my life.

    Staying stuck in a cycle of blame, resentment, and anger told me I wasn’t taking responsibility for myself.

    After severe trauma, it’s painful and challenging to look at ourselves and realize that we played a part in it. Trauma is something that happens to us, but we are the ones who make conclusions about ourselves, others, and life because of it. My beliefs and perspectives about myself, especially about my self-worth, self-esteem, body, and sexuality, drastically changed after the trauma.

    I had to take responsibility for creating my beliefs. I needed to accept every time I didn’t choose, value, and honor myself and my gifts. I realized that just as I had adopted others’ projections of myself, creating a negative self-perception, I could shift to regard myself in a positive light.

    Accepting my part in my trauma set me free from blame and resentment. And it set me free from the power my abusers had over me and my connection to them.

    Acknowledge what I don’t have control over

    My inner child and I wanted to believe in the goodness, love, and protectiveness of my family and partners. But I have no control over who my parents, family, and culture are, or their mental health, values, and behaviors. I had no control over my culture’s beliefs and attitudes toward women and sexuality.

    Because of deep shame from childhood abuse, I felt bad at my core and had a low sense of self-worth. Subconsciously, I tried to control how I was seen. I lived a life acceptable to my family and culture and followed what the world defined as successful, believing it would make me feel good about myself and be accepted and loved.

    But my happiness, freedom, and success lie in my own truth. I learned to honor and follow that. I learned to mother and father myself. I learned about mental illness and mental health and reached out for support from therapists and friends.

    As I let go of trying to please others, pursuing my own needs, talents, and interests, I found myself, my joy, and my purpose.

    Forgive myself

    Looking back, I see so many roads I could have taken but didn’t. I see many ways I could have taken help but didn’t. I was filled with regret for past choices and decisions. I was angry with and judged myself.

    We can be our own harshest critics. I needed to forgive myself.

    I learned to see and be compassionate with my inner child and younger self, steeped as she was in family binds and cultural beliefs. I learned to hold her with tenderness and love for all the ways she didn’t know how to protect and choose herself. And for all she wanted but didn’t know how to reach for and have, for what she wanted to say and do but couldn’t or didn’t.

    As I held my younger selves with understanding, compassion, and love, and forgave them, they began to trust me and offer their gifts, which allowed me to open to joy, innocence, freedom, and play again.

  • 10 Ways to Calm Anxious Thoughts and Soothe Your Nervous System

    10 Ways to Calm Anxious Thoughts and Soothe Your Nervous System

    “Everything you want is on the other side of fear.” ~Jack Canfield

    Freezing in fear is something I have done since I was a child.

    My first home was an unsafe one, living with my alcoholic granddad. Once upon a time, I didn’t know life without fear.

    I learned young to scan for danger. How were everyone’s moods? Were the adults okay today? I would freeze and be still and quiet in an attempt to keep myself safe and control an eruption.

    Unknown to me, between the ages of conception and seven years old, my nervous system was being programmed. The house I grew up in was shaping how safe I felt in my body.

    Living in a house with domestic abuse and alcoholism and losing my beautiful grandmother, who cared for me at five, was enough to make that foundation within me shaky.

    I learned to be on high alert, scanning for danger always, and became incredibly hypervigilant and super sensitive to the moods of others.

    Sometimes this superpower of mine kept me safe as a child. My dad wouldn’t always lose his temper if I was quiet enough. My mum would be available to me if I sensed her mood and provided her with comfort.

    As I grew, this superpower of mine caused me issues.

    I would worry all of the time about the thousand different ways something could go wrong.

    I couldn’t enjoy the moment and what I had right now, as my brain would be scanning for the next problem.

    I couldn’t sleep.

    My anxiety was like this monster in my mind, consumed by all the what-if scenarios, and as a result, I just couldn’t move forward.

    Life didn’t feel safe. Even though I no longer lived in an unsafe environment, my body and my brain were still there.

    This anxiety stopped me from applying for new jobs, challenging myself, dating, healing from the past, changing, and growing.

    I would be frozen by the fear of all that could go wrong. I felt stuck, frustrated with myself, and full of self-hate for living a life that made me miserable.

    The penny dropped one day. I finally realized that this fear was all in my head—99% of the things I worried about didn’t manifest into reality. My anxious thoughts didn’t make anything any better, but they were ruining what I had right now.

    Here are the ten steps that have helped reduce anxiety, fear, and overwhelm and help foster a life of happiness.

    1. Give that anxious, worrying voice in your head a name.

    This creates separation between you and the voice. You are not your thoughts. This is a voice from your ego concerned with survival, and you have the choice to listen or choose a more empowering thought. However, this voice could be sensing real danger, so listen to see if it is a risk to you right now or a potential risk that could happen.

    If real, then of course take action after some deep breaths. Otherwise, continue with the steps.

    2. The minute you hear the voice, recognize it is a sign that your nervous system is dysregulated and moving into fight-or-flight mode.

    Then choose to pause and take a few deep breaths. Coherent breathing can help calm down this response. This means take deep breaths in through your nose, inflating your belly for five seconds, and exhale while deflating your belly for five.

    3. Create a list of tools you can use when your mind and body are about to go down the what-if train.

    This might mean lying on the grass, dancing to your favorite song, EFT (emotional freedom technique) tapping, doing a yoga pose, or journaling to discharge fear. The minute you notice the voice, do something off the list.

    4. Repeat a mantra to calm your nervous system.

    Find a statement that helps calm you down and repeat it when the anxiety voice is back. My favorite is “If X happens, then I will deal with it.”

    5. Get in the present moment.

    What can you hear? What can you see? What can you smell? What can you feel? I like to get outside when I do this. Feel my feet on the grass and take in the moment.

    6. Place your hand on your heart and remind yourself you are safe.

    It probably doesn’t feel that way. But feelings aren’t facts, and your thoughts can only hurt you if you let them.

    7. Notice if you have moved into a freeze state.

    When we first start to worry, our nervous systems go into fight-or-flight mode, and adrenaline and stress hormones pump into our bodies. Then when it all feels too much, we freeze. We’re literally not able to do anything and go into despair.

    You can find the tools that work for you to move from freeze and slowly back up to fight or flight and then up to your calm state. It is a ladder with freeze at the bottom and calm at the top. (It’s called the polyvagal ladder.)

    You can split the list in point three into what helps you through freeze and what helps you out of fight/flight. A great way out of freezing is movement. Even five minutes of jumping jacks will get those stress hormones pumping. Then do something to calm you down, like deep breathing.

    8. Choose to trash the thought.

    Is this something that is a worry for another day? Imagine putting it in a trash bin. Or you can even write it down and put it in the bin physically.

    9. Start to notice your mental state throughout the day.

    Are you calm or triggered by worry? Are you frozen? Or is your heart pumping so your stress response is turned on and you are in fight-or-flight mode? What tool can bring you back to calm or move you up the ladder?

    10. Write what you are grateful for in this moment.

    Noticing what’s going well right now can disarm fear.

    Slowly, these steps can help you to regulate, discharge fear, and allow your nervous system to heal. You may not have been safe as a child, but you have the power to feel safe now.

    You have the power to change your circumstances and remove triggers that are recreating that feeling of unsafety.

    Your fear in your body could be very real and giving you information that maybe a particular relationship, job, or environment is not safe for you. Take notice and make baby steps to create a life that makes you feel safe, as this is the foundation for happiness. Give yourself what you longed for as a child.

    Yes, hypervigilance may be something that got programmed into your nervous system young to help you survive, but you don’t have to let it hold you back now.

    Changing, growing, and healing can feel scary and unsafe, but as you take those baby steps to create a healthier you, your confidence and self-esteem will grow. Your brain will get new evidence that you are safe, and those worrying thoughts will slowly disappear. A new worry may come, but then you can just repeat the process.

    These steps helped me stop living life small and in fear and allowed me to go after my big dreams—finding love, progressing in my career, and even buying a house.

    Anxious thoughts no longer hold me back. I just watch them with curiosity and know the steps I need to take to move through them. I took back the power I lost as a child, and I know you can too!

  • Why I Had to Stop Judging Myself to Start Healing from Childhood Trauma

    Why I Had to Stop Judging Myself to Start Healing from Childhood Trauma

    “I now see how owning our story and loving ourselves through that process is the bravest thing that we will ever do.” ~Brené Brown

    A few years ago, when I began recovering from childhood trauma, the first thing I learned was that I needed to master the skill of self-awareness.

    However, becoming aware came with some pretty hard truths about who I was, what I did, and how I acted because of what had happened to me.

    Although I eventually found the courage to face some challenging experiences from my past, I wasn’t ready to forgive and accept myself.

    When I acknowledged the impact of my past trauma and abuse on my current life, I immediately started blaming myself. It was difficult to accept that I pleased people to gain validation and stayed in toxic relationships since I didn’t feel worthy or lovable. Therefore, I went straight for what I knew and was accustomed to—judgment, guilt, and shame.

    As Bessel van der Kolk explained in his book The Body Keeps the Score:

    “While we all want to move beyond trauma, the part of our brain that is devoted to ensuring our survival (deep below our rational brain) is not very good at denial. Long after a traumatic experience is over, it may be reactivated at the slightest hint of danger and mobilize disturbed brain circuits and secrete massive amounts of stress hormones. This precipitates unpleasant emotions, intense physical sensations, and impulsive and aggressive actions. These posttraumatic reactions feel incomprehensible and overwhelming. Feeling out of control, survivors of trauma often begin to fear that they are damaged to the core and beyond redemption.”

    Although self-awareness is the first step toward nurturing change in our lives, many of us reach for judgment when faced with uncomfortable truths about ourselves and our past experiences. Ironically, the lack of self-acceptance blocks us from healing and moving past what happened to us.

    Is it possible we sabotage our healing by being overly hard on ourselves?

    For example, victims of sexual assault are often held hostage by the shame they carry around. Since speaking about the assault is terrifying, they remain silent while secretly taking responsibility for the abuse.

    If guilt and shame are predominating emotions we carry inside, how can we move toward successful recovery and accept our wounded inner child?

    We do it by letting go of judgment for what happened to us and, instead of taking responsibility for the harm we experienced, we become responsible for our recovery.

    I remember when I was about seven years old, my father got angry because my brother and I were playing around the house and making noise. He slammed our bedroom door so hard that the glass shattered. As he was moving toward me with his face red and furious, I urinated.

    Any time I looked back at this experience, I felt an overwhelming sense of shame and promised myself that I would never get weak and scared of anyone.

    As I got older, I adopted a survival mechanism of being a toughie. I would put on the mask of a strong woman while suffocating on the inside since I felt fragile, weak, easily offended, and anxious.

    However, I couldn’t stand facing my weaknesses.

    Anytime I felt sad, vulnerable, or emotional, I would judge myself harshly. In a sense, I became my biggest internal abuser.

    After I got divorced, I was haunted by self-judgment and felt worthless because of what I allowed while being married. Disrespect, pain, neglect, and lies. How can a worthy person allow such things? I couldn’t stop judging myself.

    Eventually, I began working on my guilt through writing and daily forgiveness meditations. Although I started to understand the importance of acceptance and forgiveness in my healing and recovery, I was only scratching the surface.

    The real challenge arose when I confronted who I was because of what happened to me. My focus started to shift from blame to self-responsibility. Although it was a healthy step forward, it was a long and intimidating process. Since I was deeply absorbed in my victim mentality and filled with shame and judgment, accepting myself seemed like a dream I would never reach.

    It was difficult to admit that I had stayed in a toxic relationship by choice, manipulated people with my tears, and created chaos and drama in my closest relationships to gain attention and feel loved. However, the discomfort I felt was a sign that I was on the right track. If I was willing to keep my ego at bay, I could achieve progress.

    Here’s how I overcame self-judgment and began healing my childhood wounds.

    1. I began to open up and speak the truth.

    At first, I had to face how disgusted I felt with myself. Once I began talking about what happened to me while finding the space of refuge with my therapist, coach, and close friends, judgment began subsiding and acceptance took over.

    My favorite piece of advice from Brené Brown is to share our story with people who deserve to hear it. Whether you speak to a therapist, a coach, a support group, or a very close friend or a family member, make sure this person has earned the right to hear your deepest and most vulnerable feelings and memories.

    Speaking our truth in the space of acceptance is one of the most beautiful ways to heal and process traumatic memories and experiences. A safe space and deep connections are fundamental when healing ourselves, especially if we get hurt within interpersonal relationships.

    2. I acknowledged what happened to me.

    The breakthrough during my recovery happened after I read a book by Oprah Winfrey and Dr. Bruce Perry titled What Happened to You? Suddenly, so much of my behavior started to make sense.

    I wasn’t the sick, disgusting, heartless human being I considered myself to be. I was a wounded adult who didn’t address her traumatic experiences from her childhood while acting from a place of survival and fear.

    When we begin healing ourselves and find the causes behind our (often) unconscious and self-sabotaging behaviors, we become more understanding of who we are and move away from judgment. There is a power in asking, “What happened to me?” instead of “What is wrong with me?”

    Understanding yourself from an open and compassionate place allows you to reach for the love and acceptance your inner child craves. I don’t believe that we are broken or need to be fixed. We are worthy and whole souls whose purpose is to find our way back to ourselves and reconnect with who we are at our core.

    3. I learned to silence my inner critic.

    Learning to recognize the little mean voice inside my head was challenging. My thoughts of judgment were so subtle that they passed by me without awareness.

    The easiest time to spot critical thoughts was when I was meditating. Even during meditation, I judged myself: “Sit up, make sure you focus on your breath. Oh, come on, Silvia, do it better. You aren’t good at meditating. Your mind just wandered again!”

    Since we have about 60 000 thoughts in a day, I decided to focus on my feelings. By observing my emotional state, I became better at identifying what I was thinking and was able to step in to change it .

    I remember one particular night when I was feeling very depressed and hopeless. I asked myself, “What am I thinking that’s making me feel this way?” The answer I observed was, “No one will ever truly love you.” It was the first time I decided not to believe these thoughts. I sat down and made a list of people who showed me love, care, and compassion.

    If you often judge yourself, you may need some practice  and loving patience. However, if you are working on your healing, understanding and accepting yourself is a way of telling your inner child, “I love you, I am here for you, and there is nothing wrong with you.”

    Once I discovered the positive effects of self-acceptance on my recovery, I realized that being overly hard on myself had nothing to do with healing but everything to do with the trauma I’d experienced.

    Today I understand that the little voice inside my head giving me all the reasons to stay stuck in survival mode is my inner child screaming, “Someone please love me.” And I am ready to do just that.

  • After the Assault: What I Now Know About Repressed Trauma

    After the Assault: What I Now Know About Repressed Trauma

    TRIGGER WARNING: This article details an account of sexual assault and may be triggering to some people.

    The small park down the street from my childhood home: friends and I spent many evenings there as teenagers. We’d watch movies on each other’s MP3 players and eat from a bag of microwave popcorn while owls hooted from the trees above.

    Twigs lightly poked against our backs. Fallen leaves graced skin. Crickets hummed in the darkness. The stars shone bright through the branches of the redwoods.

    Eight years later at a park in Montevideo, Uruguay, darkness again surrounded me. Leaves and twigs once more made contact with my skin. This time, though, I couldn’t hear the crickets or notice the stars. Details of nature were dimmed out, replaced by the internal clamor of a rapidly beating heart and shock flooding through me.

    By day, Parque Rodo bustled with life. Later that year I would ride paddle boats there with my girlfriend of the time. I would feed crumbles of tortas fritas to the ducks alongside my Uruguayan housemate, while he shared with me his dream to become a dancer in New York City. I would do yoga on the grass with fellow English teacher friends. It would become a place of positive memories.

    That night, though, it was anything but.

    ~~~

    One week earlier, I’d moved to Montevideo to teach English and become fluent in Spanish.

    My first week passed by in a whir of exploratory activity. I traversed cobblestone streets past colorful houses resembling Turkish delights; past pick-up soccer games in the middle of some roads; past teenagers walking large groups of varied species of dogs.

    I learned Spanish tongue-twisters from native Uruguayans while drinking mate on the shores of the Rio de la Plata. I sand-boarded for the first time and became accustomed to answering the question “De donde sos?” (“Where are you from?”) in nearly every taxi I took and confiteria (pastry shop) I set foot in.

    Now that it was the weekend, I wanted to experience the LGBTQ+ night life (which I’d heard positive things about). Located on the periphery of the expansive Parque Rodo, Il Tempo was one of Montevideo’s three gay clubs, catering mostly to lesbians.

    I hadn’t eaten dinner yet, so my plan before heading in was to grab a chivito sandwich (one of Uruguay’s staple foods). Chiviterias abounded across Montevideo, present on nearly every corner, so I imagined I wouldn’t have to walk far to find one.

    After taxi-ing from my hostel, I asked the bouncer if he could direct me to the closest chiviteria. Pointing down the street, he told me to walk for half a block. I’d then make a right and continue down 21de septiembre until reaching Bulevar General Artigas.

    ” Y alli encontrarás una” (“And there you will find one”), he said.

    A few blocks didn’t sound like a lot, so off I went.

    I walked for what felt like a while, without crossing paths with any other pedestrians.

    Isnt this supposed to be a major street? I wondered. Also, shouldn’t there be some streetlamps?

    It was then that another pedestrian—a young man wearing a backward baseball cap—came into view.

    He was walking briskly toward me from the opposite direction. Pretty much the minute I saw him, I knew my evening wouldn’t be playing out as I’d envisioned. A chivito was no longer on the table. I wouldn’t be dancing with a cute Spanish-speaking lesbian at Il Tempo.

    “Adonde vas?” (“Where are you going?”) the man asked me as he got closer. Tension immediately took hold of my body, which I did my best to hide while quickly responding that I was on my way to a chivito spot.

    Yo sé donde comprar un chivito” (“I know where to get a chivito”), he said, gesturing toward the park. “Te muestro” (“Ill show you”).

    My heart hammered, but I again tried to obscure any signs of fear. Maybe if I exuded only niceness and naivety, it would buy me more time—because the grim truth (that there was nowhere within eyesight to run to) was quickly becoming apparent. The foggy pull of disassociation came for me, wrapping its wispy arms around my heart and mind.

    Similar to how Laurie Halse Anderson wrote in Shout: “The exits were blocked, so you wisely fled your skin when you smelled his intent.”

    I chose not to run—because who knew how long it would be before I found a more populated road, or even a passing car? And how far could I flee before the man caught up? He’d likely become angry and violent if and when he did. Also, flip-flops make for pretty dismal running shoes…

    Maybe if I kept walking with him, we’d cross paths with another person, went my reasoning at the time. No one else was present on that dimly lit street, but maybe in the park someone would be—a couple taking a late-night stroll, or a cluster of teenagers cutting through on their way to the next bar; or someone, anyone who could step in and become a buffer. Parque Rodo’s website had, after all, mentioned that many young people hang out there at night.

    ~~~

    I don’t remember what the man and I talked about as we walked. I do remember a half-eaten chivito lying atop a trash can off to the side of the path; the sound of my flip-flops crunching against the gravel; that we continued to be the only pedestrians on our path; and that after a minute or two, the man announced, “Weve almost made it to the chivito place.” I nodded in response, my appetite now completely nonexistent.

    Part of me still hoped I could buy time. That I could pretend I didn’t know what was about to happen, for long enough so that someone, or something, could intervene—so that maybe it wouldn’t.

    Nothing and no one did though. When the man finally grabbed me and pushed me against a tree, my feigned composure broke. Noticing the shift, he used both his hands to cover my mouth while whispering that he would kill me if I raised my voice (“Te mataré,” he repeated three times in a low hiss).

    Over those next few minutes, I kept trying to hold eye contact in attempt to get through to his humanity. I desperately and naively hoped that at any moment he would awaken to what he was doing and feel ashamed enough to stop.

    He didn’t though.

    When he tried to take my shorts off, a disorienting sequence of imagined future scenarios swiped through my mind like sinister serpants.

    They showed me dealing with an STD.

    Taking a pregnancy test.

    Getting an abortion.

    Doing all of these things on my own in a country 6,000 miles from home and from everyone who knew me.

    My fear of those imagined outcomes pushed me to speak up.

    ”You don’t want to go down there,” I warned, feigning concern for his well-being.

    He reached for my shorts anyways.

    And so I tried again, this time while looking him in the eye. Though I wouldn’t know the Spanish word for STD until years later when taking a medical interpreter certification course, I did have others at my disposal. Enough to explain that I’d once had “a bad experience” that left me with algo contagioso (something contagious).

    If this man cared at all about his health, he’d stop what he was doing, I explained.

    Maybe I was imagining it, but I thought I saw the slightest bit of uncertainty begin to share space with the vacancy in his eyes.

    Whether or not he believed me, he stopped reaching down and settled on a non-penetrative compromise.

    Afterwards he snatched up my shorts and emptied their pockets of the crumpled pesos inside them (the equivalent of about fifty U.S. dollars). Then after tossing them into a nearby bush, he ran off into the night.

    ~~~~

    As I stood up a dizziness overtook me, my soul quavering and disoriented in its return from the air above to back inside my skin.

    Still shaking, I found my way to the closest lighted path, walking quickly until I reached Il Tempo—the club I’d started at.

    I asked the bouncer if I could use the bathroom.

    Once inside I washed my mouth with soap—one time, two times, five then six. No number of times felt like enough.

    After returning to my hostel, I fell asleep, telling not a single soul. I wouldn’t for another six months.

    ~~~

    Part of it was that I didn’t want to bother anyone. What had happened was heavy, but it was over now. I was fine—and what was there to say about it? Telling people, this soon into the start of my year abroad, would just be needlessly burdening them. Not to mention disrupting the momentum of what I’d wanted to be a chapter of growth and new beginnings.

    Another aspect of it was that I feared the questions people might ask, even if just in their own heads:

    Why were you walking on your own at night? Why didnt you take a taxi? Why were you wearing shorts? Why didnt you run? Scream? Why did you follow him into the park? Why werent you carrying mace? Why didnt you…?

    I too had asked myself these questions. And I had answers to them.

    I was walking on my own because Id just moved here and didnt know anyone; I didnt take a taxi because I thought the walk would be quick, and taking one every time you need to walk even just a block or two gets expensive; I wore shorts because it was a hot summer night; I followed him into the park for the reasons outlined in my thought process above, and perhaps because fear was clouding and constricting my rational thinking.

    Still, I couldn’t shake free from the shame.

    The people I confessed to months later turned out to be wonderfully supportive. Looking back, I can see that though I’d worried about them judging me, I was the one judging myself—then projecting that self-judgment onto them.

    Still, even though my support group didn’t, I was also aware that society does lean toward placing accountability on victims—even more so in the years before the Me Too movement. Often, even now, the knee-jerk reaction is to question victims.

    After determining that the best way forward was to put the incident behind me, I then locked it away into a mental casket and began the burial process. I covered over it with mate and dulce-de-leche; with invigorating swims through the Rio de la Plata; with meeting lively souls in the months that followed.

    Though unaddressed, at least safely buried the memory couldn’t harm me. Or so went my thinking at the time.

    ~~~

    Following the assault, I began my teaching job at the English academy. I assimilated to Uruguayan culture as best as I could, all while providing positive updates to friends and family back home.

    The pushed-down trauma manifested in other ways though—in stress, depression, and near constant irritation. As Tara Brach put it, “The pain and fear don’t go away. Rather, they lurk in the background and from time to time suddenly take over.”

    I drank unhealthy amounts of alcohol (not just in groups, but also when alone). Many things overwhelmed me. Countless triggers seemed to set me off.

    The Uruguayan girl I’d been dating even said to me once, “Te enojas por todo” (“You get irritated by everything”). I ended up getting banned from that lesbian club I’d gone to the night of the assault, after arguing with the bouncer one night.

    Nightmares plagued me. I’d learned in my college psych class that one of the functions of sleep is to escape from predators. I wondered why, then, I came face to face with my predator every night in my dreams.

    ~~~

    I’d had other traumatic experiences prior to this one—many of which I’d stuffed away.

    The pain pile-up will level off, if only you just stop looking at it, I often tried to tell myself.

    It didn’t level off though. I’d flown down to Uruguay with the pile still smoldering, my conscious mind numbed to the fumes (having been trained to forget they were there). Following the assault, the pile grew—and continued to grow well into my return to the U.S.

    When we avoid processing, the traumas form a backlog in our hearts and minds, queuing up to be felt eventually. Numerous studies have found avoidance to be “the most significant factor that creates, prolongs, and intensifies trauma-reaction or PTSD symptoms.”

    It was only when I began inching closer toward my pain that I began to slowly heal the parts I’d stuffed down for so long.

    Healing took place when I began opening up to people. It took place in therapy and through getting a handle on my drinking. It took place when restructuring my network, prioritizing the friendships that were better for my soul, while trimming the ones that had served more of a distracting and numbing purpose.

    It took place in redirecting care to my relationship with myself—spending more gentle one-on-one time with her, out in nature or in a quiet room.

    Every time I run barefoot on a beach, my heart heals a little.

    Every time I leave a meaningful interaction (with either a human or the planet), my soul inches closer toward realignment.

    I practiced turning toward my truer self in all these ways—until eventually, as phrased beautifully by Carmen Maria Machado, “Time and space, creatures of infinite girth and tenderness, [had] stepped between the two of [the traumatic incident and me], and [were] keeping [me] safe as they were once unable to.”

    Though I want this for everyone who’s survived an assault, or any other serious trauma, it’s only within judgment-free space that true healing is possible. This means letting go of self-judgment, and surrounding yourself with people who can validate you.

    May the idea be wiped from our collective consciousness: that the choice to wear a particular item of clothing, or to consume a few drinks, or to seek out a snack late at night—basic things men can do without fearing for their safety—are responsible for what happened to survivors.

    May the prevailing understanding become that what is responsible—100%—is a person’s decision to assault. Full stop.

    May all of these things become true—because no survivor should have to experience shame alongside the pain that’s already so difficult to bear on its own. Because every survivor deserves a space to heal and reclaim what was taken from them: the ineffable sense of emotional safety that should be our birthright. We deserve a viscerally felt “you are okay” coursing through our veins. We deserve to feel completely at home inside our skin.

    May we arrive there some day.

  • You Can Be the Cycle Breaker: 9 Ways to Heal After Childhood Trauma

    You Can Be the Cycle Breaker: 9 Ways to Heal After Childhood Trauma

    “It’s up to us to break generational curses. When they say, ‘It runs in the family,’ you tell them, ‘This is where it runs out.’” ~Unknown

    I never even knew what I experienced was trauma. It was my normal. I was born into a world where I had to walk on eggshells, always on high alert for danger.

    I held my breath and always did my best to be good and to not cause an eruption of my dad’s temper. He literally controlled my every move through fear. I agreed to anything just to feel safe and to please him.

    I grew up with the example from my mum and my grandmothers that women were submissive to men. That men could do whatever; get drunk, not pay bills, blame, shame, and abuse their wives, and they would stay no matter what.

    They would allow their children to be hurt, as men were on this pedestal. I didn’t grow up in a violent home, but there was always the threat of it.

    It was the words that really haunted me for decades. They diminished my self-worth and self-esteem.

    I was terrified of men as a result. I unconsciously stayed single as an adult because the belief I had deep within my unconscious mind was that men were not safe.

    Any men I met reconfirmed that belief. I was determined that I wouldn’t bring children into a home like the one I grew up in. But I was not attracted to healthy men, so staying single kept me safe.

    This belief and my need for safety kept me very lonely. I just didn’t trust myself to not repeat the cycle I grew up watching. Especially since any men I was drawn to had some subtle abusive tendencies or emotional unavailability like my dad.

    I so wanted to be loved, but I was scared. So I began to take baby steps to become the cycle breaker in my family. My dream was to have a family, but I wanted a home that was safe and nourishing, with no tolerance for abuse.

    But I had no idea what that was. It was normal for me to experience the silent treatment or verbal abuse if I didn’t do as Dad wanted. He would be loving at times, giving me a crumb of love if I performed as he wanted.

    A crumb of love was normal for me. Having no boundaries and getting walked all over and treated badly was normal for me. I had to go on a healing journey to heal the wounds of the past and discover what normal and healthy actually was, as I had no idea.

    Here are my top tips for becoming a cycle breaker.

    1. Understand the generational trauma in your story.

    As small children we blame ourselves for how we are treated, but there are many reasons why our parents behave the way they do. It’s not our fault.

    Look at each parent and grandparent and review what traumas, big and small, they experienced. Look at the country your family is from to understand the bigger traumas your grandparents experienced like wars, poverty, political issues, etc. What happened in each person’s life to make them feel unsafe?

    It’s likely that your parents and grandparents didn’t seek help and therefore remained stuck in survival mode. This is the place in which you were born and brought up.

    This exercise helps you to understand their story. You don’t have to forgive them if you don’t want to because you deserved way better. But they brought you up the only way they knew how. They didn’t know how to regulate their nervous systems and take care of themselves, and that is what they taught you.

    2. Reparent your inner child.

    Take a close look at what you experienced as a child from birth to age seven. These are the years when your brain and nervous system were being developed. Your brain was taking in information on what was a perceived ‘threat’ and what felt unsafe.

    For example, I grew up around a lot of arguing, so raised voices overwhelm my body with fear. This is a childhood wound.

    Rather than being frozen by that fear in my adult life, I now reparent my inner child. I visualize going back in time to the memory where I felt unsafe or afraid and giving my inner child what she needed. Maybe some reassurance, validation, or love. I just let her know she is safe.

    This calms down the nervous system and helps heal wounds of the past.

    3. Review the family survival plan.

    We all have a survival program, as do our parents. For example, my dad learned to shout and control when he felt unsafe or his nervous system was dysregulated; I learned to be frozen and please in attempt to feel safe. We didn’t have any choice but to use these survival programs as children. We needed them.

    But as adults they could be causing us issues with loving ourselves, having healthy relationships, and maintaining our overall well-being.

    Take a moment and reflect on each family member’s survival programs. What is each person doing or what did they do during your childhood when emotions were triggered or that feeling of unsafety was intense?

    These behaviors are learned, not genetic! The first step is becoming aware of the behaviors that are not actually helping you to survive but are keeping you stuck.

    Examples of behaviors that are a nervous system response are:

    • Fight – control to connect and rage to feel safe e.g., narcissistic, explosive, controlling, entitled; a bully, a sociopath; demands perfection
    • Flight – perfect to connect and be safe e.g., OCD; adrenaline junkie, busy-aholic, workaholic; rushing, worrying, overachieving; compelled by perfectionism
    • Freeze – avoids connection and hides to be safe e.g., dissociative, hiding; hermit, couch potato; achievement-phobic, relationship avoidant
    • Fawn – merge with others to connect and grovel to be safe e.g., codependent, slave, doormat, domestic violence victim, parentified child, little adult, people-pleaser, relationship addict

    4. Work on behavior change.

    Once we’re aware of our unconscious toxic behaviors we can begin to take baby steps to change them. As we take small steps every day, over time, we’ll create new positive habits.

    First, we need to look at the behavior we are trying to change. For example, people-pleasing, which is a fawn nervous system response. We could introduce a new habit to pause for a half-hour before saying yes to someone. In this pause we can do something that makes us feel good and then make a decision if we authentically want to say yes instead of doing it just to please others.

    5. Get support.

    When we stop using old behaviors to numb feelings, pain from the past can rise up. When we sit and feel our feelings, they can pass in ninety seconds. But at the beginning this can feel scary and overwhelming.

    Create a support system to help you. This might include therapy, coaching, support groups, or working with a mentor. It doesn’t matter how you get support, just that it makes you feel safe. Working with people who are healing on the same journey can be helpful, as they can share tools with you.

    6. Cultivate daily practices to heal nervous system.

    This is one of the most important steps. A daily practice provides a moment in your day when your nervous system feels calm. Pick activities that make you feel safe and at ease. We are all different, so what works for one person may not work for another.

    Start small with just fifteen minutes and build as you need. You could try breathing, meditating, dancing, listening to your favorite music, journaling, repeating affirmations, or lying on the grass as examples.

    When you introduce a daily practice, you will notice what is triggering you to move you out of your calm state. Is it overworking? Or a particular relationship? When we are unconsciously moving through life we can’t tell!

    You can then start to bring in tools to help you calm your emotions when you get triggered. Maybe breathing or reparenting your inner child to get you back into balance rather than falling into old behaviors.

    7. Practice self-compassion.

    The transition from old toxic behaviors to new healthier behaviors is imperfect and bumpy. You may regress. You may get frustrated with yourself. Be kind to yourself through it all. You’re trying to unlearn generations of behaviors. Your subconscious mind does a lot of behavior automatically; it takes time to reprogram it, but slowly, you will notice you are getting there.

    Celebrate every tiny win, like “I did my breathing today,” and notice how these new behaviors make you feel.

    8. Learn to love yourself.

    When we grow up in dysfunctional families, we are desperate for external validation, as we may not have received this growing up. But all that love we want from others, we can give it to ourselves. By speaking to ourselves with kindness and love. By validating ourselves. By taking care of ourselves, mind, body, and soul.

    If you are great at loving others but not yourself, imagine your inner child and visualize yourself taking care of them. Nurture them, hold them, and show them love.

    9. Clear away beliefs that are not yours.

    We hold a lot of beliefs from our families. For example, a belief that I got from my childhood was “failure is not an option” because it was quite literally unsafe to fail! When I noticed that voice in my head a few times, I realized this was not my own but my dad’s.

    My belief is different. Failure is a part of growth and healing. This belief feels much better in my body, so I repeat this often with my hand on my heart to embed it.

    What beliefs do you hold that are not yours? What is a more empowering belief to support you and your journey? Repeat it as often as you can so it gets embedded in your subconscious mind.

    No matter what you experienced in the past, you can create a different future.

    Join me and become a cycle breaker. It’s where the happiness is at.

  • 5 Ways to Start Healing from the Grief of Betrayal and Domestic Abuse

    5 Ways to Start Healing from the Grief of Betrayal and Domestic Abuse

    “If your heart hurts a little after letting go of someone or something, that’s okay. It just means that your feelings were genuine. No one likes ends. And no one likes pain. But sometimes we have to put things that were once good to an end after they turn toxic to our well-being. Not every new beginning is meant to last forever. And not every person who walks into your life is meant to stay.” ~Najwa Zebian

    It’s hard to describe what betrayal feels like. Unless you’ve experienced it, I mean, in which case you’ll know. You’ll know that moment—the punch to the gut, which in my case, even though I was standing in an empty room all on my own, literally knocked me to the floor. I’d seen something, you see.

    Proof that my partner had been cheating.

    It was a beautiful day, the sun was shining. I think I’d been listening to music, probably something upbeat in the hope it would squash the worry that something wasn’t quite right. Maybe (most likely, knowing me) dancing, to carry some of the nervous energy away. Scrolling on social media, distracting myself with other people’s realities, to stop me thinking about my own.

    And then something—something—made me look. A pull. An inexplicable urge. And so, of course, I did.

    There it was. What I’d known in my gut, but had been told repeatedly couldn’t be true. Labelled as “over-reacting,” “seeing things that aren’t there,” “being too sensitive.” What I now know to be gaslighting, that abuse isn’t always physical (even though in my case it was that too). Tangible evidence for all to see.

    And so here I was, in a heap. Collapsed to the ground like a house of cards that had been caught by a gush of air. But it wasn’t air that had taken my legs from underneath me. It was the end of a relationship.

    To this day, I don’t know how long I was lying there. I can picture it in my head even all these years later.  Like a boat that’s adrift. Wind knocked out of my sails. Listless.

    The night drew in, and with it came this incredible wave of noise. Like I was sitting in a busy café, and someone had turned the music up to try and compensate, but you couldn’t make anything out. Except no one could hear this noise, because it was all happening in my head. Thoughts about “what if?” and “if only,” ironically contributing to the din.

    I wanted a hand to reach out from the darkness and give me the answers. To say “It’s going to be fine.” But it wasn’t fine. It was painful. Distressing. Desperate.

    And then, something. A message. A friend. He had no idea what was going on; I hadn’t told a soul. But he knew. At least, he sensed it. So he had messaged me and gently reminded me that I have a right to be here.

    I look back on this moment in my life now as if it was another person. I’m still me, of course, but different, like we all are when we go through grief. Because grief doesn’t just belong to death. We experience it for anything that mattered to us that’s no longer there.

    A divorce.

    A redundancy.

    Even a child leaving for college.

    Endings mean we go through this process; not in stages, but a journey that takes as long as it takes.

    Here are a few insights and tips that might help if you’re on this journey now.

    1. Grieving is a unique experience.

    It’s raw at first; it can be messy, but it does look different to everyone. Some people feel rage, others feel numb. I felt completely lost for a while. There is no right way to mourn a loss; we just find our own way, hopefully with the support of others who get it. Even then, people need to resist the urge to cheer us up or “silver line” what’s happened.

    We don’t always need to find the “upside” of pain or be told “at least you can always get remarried” (sigh). What helped me that night was the generosity of a friend, a simple act of kindness in the willingness to just hold space with me.

    But of course my journey to recovery didn’t end there. Allowing myself to be open to the idea that I didn’t need “fixing”—that I just needed to go at my own pace, finding healthy ways to cope—was hugely beneficial.

    2. Feel what you feel.

    Sometimes we numb out with booze, food, or mindless scrolling so that we don’t have to feel the pain we’re enduring, and I get it; grief can be gnarly. But the reality is, whether we give our feelings a name or not, they’re there anyway. Sure, we can push them down for a while, but if we keep putting pain on top of pain, eventually it rises up and grabs us metaphorically by the throat.

    Give yourself permission to sit with your emotions when you can, or with someone else if it helps.

    3. Reach out.

    I am so grateful in my case that someone reached in, but in the weeks that followed I went in search of people and services that I knew would be able to help. I got in touch with a therapist to sit with my grief and found a mindfulness teacher—a Buddhist monk as it happens. He trained me to be still with the painful thoughts of rejection and abandonment I was having, and the trauma I had been through.

    I also found agencies who could offer practical help with housing and finances, as I literally had nowhere to go, having been isolated from friends and work, what I know now to be a common sign in these cases.

    If you or someone you know has been affected by domestic abuse or are suffering with difficult thoughts, find what services are available in your local area.

    4. Share what you know.

    I do not see what happened to me as a “lesson.” I didn’t need to experience trauma in order to be a “better” person; I was good enough before all this happened actually.

    Having said that, I did find meaning in these moments. I decided to use what happened to me to help others; I became accredited to work with victims of crime and now volunteer my time in a women’s refuge. I also work as an independent advisor to police authorities to help raise awareness of what helps (and what doesn’t), as well as writing and supporting people in other ways.  When you’re ready, you could use the benefit of your experience to help others too.

    5. Take care of yourself.

    I cannot emphasize enough how important it is that when you’re going through a difficult time, your needs matter too. You’re not saying “me first” to the people in your life; you’re just saying “me included.”

    For me, this meant making sure I was eating, getting enough sleep, and yes, even dancing round my kitchen—it all helps.

    I’ve always believed self-care is in the little things, like changing your bedding, putting out clean towels, and getting fresh air. But it can be other things, like spending time in nature, chatting with a friend, or learning new ways to cope healthily with what life throws at you.

    It doesn’t have to be expensive; in fact, restorative acts of self-care don’t have to cost a penny. I love taking myself off somewhere to enjoy a cup of tea and reading a book. You’re allowed to have and do nice things that can help lift your spirits. Give yourself permission to say no and make sure your tribe includes people that help you rise, not bring you down.

    We deal with endings all the time in life, and some might seem inconsequential, but that doesn’t mean we have to forget or pretend they didn’t happen. We can honor our experiences in helpful ways; we might just need to figure out how to do that for a while.

    Allow yourself time and space to discover what helps you best. This might mean taking time out or just taking a deep breath, revisiting your values to understand what really matters to you, setting new boundaries, or distancing yourself from those who don’t help. As Elizabeth Gilbert once so beautifully said, “We can love everybody, but some we must love from a safe distance.”

  • No One Was Coming to Save Me: The Insignificance I Felt as a Kid

    No One Was Coming to Save Me: The Insignificance I Felt as a Kid

    Never make the mistake of thinking you are alone—or inconsequential.” ~ Rebecca McKinsey

    I can still remember it as vividly as if it happened yesterday.

    Our kitchen was small. Only enough room for a few people, and there were four of us kids scrounging to get our hands on the rest of the leftovers. It wasn’t a fight, but I can say with certainty that there was an underlying assumption that whoever got their hands on it first was able to claim it, so there was competition.

    I grabbed my spoon first and then went to the fridge to get my food when my dad grabbed the spoon out of hand.

    “Dad! Give it back!” I said in my most rude teenage voice.

    Not a second passed and his hand met my cheek with a blow that knocked me to the floor. There must have been a loud noise as I flopped to the floor, hitting the dishwasher, because my mom, who was doing laundry, came running inside to see what was going on.

    I lay there helpless on the floor, not struggling but also not fighting.

    I looked up at my mom, who looked back at me, then at my dad. She gave a sigh of disapproval, turned the corner, and walked away.

    Still on the floor, I looked up at my brother who was eating at the bar that faced where I was lying. He looked at me chewing his food, continued to eat, and said nothing.

    This was the first time I remember feeling alone. It was a reminder that hit me like a ton of bricks that nobody was coming to save me… nobody. 

    Of course, this reality check didn’t come without consequences. It most certainly left a hole in my heart and closed off parts of me that later became nearly impossible to break. But I survived. I just learned to survive without the parts of me that were open to love and compassion.

    While the trauma of getting hit by a parent has repercussions, I believe it was the ignoring of suffering that had more catastrophic consequences for me.

    Having both parents fail me at the same moment and then looking up to see my brother carrying on with his life as if nothing was out of the ordinary was complete devastation for me.

    In that moment, it was a reminder of my worth, and it was a reminder of my insignificance within my family. 

    And that became my voice for a large part of my life.

    It’s funny, though, because I never remember feeling alone as a kid, and it’s probably just because I never understood what that even looked like. It took years of trying hard to sit with my feelings to understand that what I was feeling was insignificance. Years.

    Not having the vocabulary around my feelings made normalizing them so difficult. Now I can look at what I was feeling with confidence and not give it more weight than it deserves. I can label it, feel it, look at it objectively, and move on without taking it personally.

    Today I realize that feeling lonely, unseen, and insignificant was simply a product of emotionally immature parents, not a reflection of who I was. But as a kid, I internalized it as a problem with myself because I couldn’t properly label it and assign meaning to it. Instead, I made what I was feeling a part of my character, and thus I subconsciously became a magnet for all the things that would validate that “character flaw” in myself.

    I dated people who treated me like crap and sought out mean guys. I had friends who were hurtful. And all the while I felt like I had a problem that made me unlovable.

    And I’m not gonna lie, I’m a lot of “too-much-ness” for a lot of people, but emotionally mature people cannot just handle me, they can love me too. Because while I am a lot, I’m also full of a lot of love too.

    I tell this story because I realized that naming our feelings is foundational to learning to communicate without projecting blame onto others. This isn’t just true for children going through a difficult time. This is true for many of us adults who just never learned the vocabulary around what certain feelings even look like.

    When we own our feelings, we’re less likely to blame other people for causing them because we understand where they originated and know it’s our responsibility to work through them.

    My feelings of insignificance will probably never go away when it comes to my relationship with my family. Mother’s Day was difficult for me this year because it brought back those same feelings of loneliness (and a bit of sadness), but they no longer hold the same weight. I now can see my feelings at face value without judging myself and my character as a result.

    Instead, I know that…

    I am not insignificant, and I am worthy of love. And that is why I have created a life full of love and meaning in my own family.

    My “too-much-ness” is only “too much” for those that don’t have the ability to see the beauty in me. And that is why I surround myself with only those who see me through a lens of love.

    There is value in learning what our feelings are, defining them, recognizing what they look like, and realizing how they can run us ragged if left unchecked. If you do one thing this year, learn about your feelings so they no longer can control you.

  • How I’m Healing from Abuse After Going in Circles for Years

    How I’m Healing from Abuse After Going in Circles for Years

    TRIGGER WARNING: This post deals with an account of sexual abuse and may be triggering to some people.

    “Recovery is a process. It takes time. It takes patience. It takes everything you’ve got.” ~Unknown

    We are often told in therapy that we need to dig deep and explore our feelings until we find the root of our problem, as though we’ll finally have peace and relief just because we’ve found the “Nugget of Trauma.”

    The problem with long-term childhood trauma is that there was not just one Nugget, or one moment that we were left reeling from. For many of us abused as children, trauma encompassed our entire childhood and adolescent life.

    When I was in my early twenties my memories became a deluge, flooding into my mind all at once. I started with talk therapy, and it seemed like the one recurring question being asked of me was, “What’s the issue or event that you are struggling with?”

    So, thinking that they must know more than me about how to deal with the chaos in my mind, I would focus on one aspect of my childhood to try an work through it with them.

    I had a lot to pick from: beatings, torture, rape, sodomy, abduction, neglect, and the big pulsing mass of guilt and shame.

    I was ashamed that I could not protect my brothers and that, each time I was raped, it was because of something I had done that required punishment, like not wringing out a wash rag tightly enough. All of my abuse and the abuse of my brothers was, according to my father, my fault because I wasn’t good enough.

    Sound familiar? For many of us, the manipulation of how we think about the abuse and ourselves is the most painful and long-lasting trauma, but going into detail about this in therapy is exhausting, mentally and physically, and can cause a spiral into deeper depression.

    I didn’t know all this when I was in my twenties, and I barely understood the concept of talk therapy, which was: You talk about something that happened to you, and then the therapist tells you about the side effects of that experience to help you understand your feelings and behavior.

    It took me a long time to learn that having a realization about a certain event and learning how it’s affecting me in the present doesn’t mean the problems associated with it go away. And, unfortunately, the clinical view that I was making progress with those realizations, or “breakthroughs,” was false.

    For many of us, having a “breakthrough” doesn’t even mean that in two years we’ll remember it, and we may go through the same cycles of dealing with the abuse all over again. Like a big Wheel of Trauma.

    It took me years to recognize I was cycling through the Wheel of Trauma:

    • A deep dive into depression
    • Leading to anger at being depressed and feeling “sick of living with this”
    • Then the realization of how a specific past experience was affecting me
    • Cue the tsunami of relief and giddy hopefulness and a false belief that I was getting better
    • The relief soon wears off
    • A deep dive back into depression where the realization is forgotten

    I may never have recognized it if a friend hadn’t pointed it out to me. To find out I’d been going in circles was devastating.

    After doing some independent research on the neurological damage caused by early childhood trauma, I have begun to wonder if my brain was cycling just so I could have those moments of relief as a way to feel something positive and hopeful. That might be wishful thinking, but this is one example of why it is so important to write things down and keep track of what is going on in your head, especially in dark times.

    Trust me, I know so well how scary it can be to put things down on paper and suddenly find yourself looking at something that your brain put away a long time ago to protect you.

    I’m not going to say it’s easy or fun. I’m not going to say that I haven’t been triggered by writing. I have been, but I also came through it, and the memories I was so afraid of, while painful, aren’t as scary now.

    If you’re like me, your mind protected you when you were too young to process what was happening to you. But you aren’t that child anymore; you’re older, your mind is more mature, and you’re better equipped to deal with those experiences now.

    Be gentle with yourself, but also have faith that you will come out the other side if you have to come face to face with a horrible memory, or what I have dubbed a Nugget of Trauma.

    I’ve also learned that you can grab a Nugget of Trauma and pull it into the light, metaphorically. I don’t mean to take it out and analyze every detail. The goal isn’t to hurt yourself with old trauma; the goal is to learn how to move forward with it, and figure out some basic reactions you may have to that memory Nugget.

    Do you recognize the feelings that memory, or Nugget, has entwined with it?

    Do you behave in a certain way every day based on those feelings?

    Do you avoid certain people or places because they trigger that feeling?

    Do you feel this every day or just in certain situations or around certain people?

    How does it affect how you react to other people?

    How does it get triggered, and does it send you spiraling into depression?

    How do you feel about yourself?

    The goal isn’t to make it go away because it may never go away completely. But you can learn how to take care of yourself with this knowledge in hand and create new habits to counter the poison of the trauma.

    If something happens and you begin to feel a certain way, you will more likely recognize that feeling as something that is not associated with the present, and you can make a plan to take care of yourself in that situation.

    For example, I have come to recognize a sensation I sometimes feel when I’m with one or more people in an enclosed space, like a conference room or office. It is a physical, slimy, crawly feeling that I have to focus on and consciously control until I can make an excuse and leave.

    I’ve learned to recognize it so I can take care of myself in those situations. I leave, usually to a bathroom, and allow time for it to go away so I can feel safe again. If I can’t leave, I will hold a notepad or something in front of my chest as a barrier.

    Other things that may work for you are saying some soothing mantras, making a cup of tea, or taking a break and just writing it out. Smells can be a great way to break through a triggered response. Maybe keep some lotion or something else scented to help calm yourself and bring you back to the present. I love VapoRub for this.

    Your knowledge of yourself is the key to taking care of yourself, lessening past’s hold on you, and breaking the cycles.

    This means being completely honest with yourself and observing things you say and do without judging.

    When you can really see yourself without all the rationalizations, defenses, and excuses you cover your psyche with, you can better recognize your triggers, behavior patterns, and reactions.

    In my case, I am badly triggered by any cinama-graphic representation of rape. I will get up and walk out of the room, usually in a state of high agitation, and get really catty with anyone who tries to touch me or invade my personal space, which at that moment is about 1000 meters wide.

    It’s not a surprising trigger, and it doesn’t require a lot of analysis to figure out why it’s upsetting to me, but that isn’t really the point. The point is to truly be with myself in those moments to keep myself from spiraling down to the depths or physically harming myself.

    I’ve had to learn how to deal with my brain being doused in visual memories of rape and all the skin-crawling feelings that come with them. For me, this is where self-comfort and care has become vital.

    It’s almost like I have to be two people at the same time; while a huge part of me is freaking out, I have to be able to step outside of that, see myself in pain, and comfort myself back to safety and calm. And considering that I perceive most other people as threats when I’m triggered, I really only have myself.

    This was originally a hard lesson because I could listen to advice from friends or doctors or people on TV, but it was hard for me to take those ideas from “yeah, that sounds logical and smart” to actually living with those tools at my disposal and using them when I needed them.

    The first step was learning how to get myself to a mental state where I could use them. When you’re in the dark in your own mind and you can’t see the reality in front of you there is no logic that can break through.

    The damage isn’t logical, so it’s not an issue of logic or understanding; it’s a matter of taking care when your mind is in that painful moment and getting yourself back to the point where you have more control and are able to use those tools.

    It takes a lot of practice, patience, and honesty to develop self-care routines based on self-love and understanding. That understanding can’t always come from other people telling you what’s going on or why you’re reacting in a certain way. It’s best when understanding comes from caring enough about yourself to get your hands dirty and learn what’s really going on in your head.

    Admittedly, I have had long runs of not knowing what to make of the chaos in my mind, sometimes not even knowing what I was feeling, or what was real, or what was an attack from my past. In some moments of terror, not even knowing how old I was. It can be really bad at times, and I totally get that.

    The best course of action is to write as much as you possibly can every day about everything that is going through your mind. This gives you some idea of what your brain is fighting with.

    When you’re done writing, get some sleep or cry or go for a walk or talk to yourself on a voice recorder, or do something that will help calm your thoughts a bit. Later, you can look at what you’ve written and really see what you’re going through.

    This can be harsh at times, so be prepared for what comes out of your head. One of my dark writing sessions showed a seething self-hatred that was quite frightening.

    A lot of people take this journey with a therapist, and that can be a safe way to venture into the sometimes-ugly reality of our thoughts and being, like having someone with a life preserver waiting to pull us out of the muck if we get too deep and can’t get back out. I’ve had hit-or-miss experiences with therapists, but as mental health knowledge around early childhood trauma expands and improves, it is becoming a more viable option for some people.

    If you haven’t tried it yet, do some research and make an appointment. It takes time to build trust with someone, so be patient and remember to be kind to yourself.

    When I went to my last therapist I made a list of boundaries. I had been placed with a male against my noted preference, but I wanted to give it a shot, so I made a list letting him know things that would make sessions more difficult for me, like having him stand between me and the door. Little things to some people, but triggers for me.

    Don’t be ashamed of letting people know how best to help you. And know what helps you might change over time.

    After doing this for so many years I have learned that a method of self-care that worked for me in the past may not work for me today. Or a method that never sounded quite right for me before might now make sense. Allow yourself time and space to learn and grow and regress and progress.

    First priority: be good to yourself.

  • The Truth About Mr. S.: The Sexual Predator from My High School Band

    The Truth About Mr. S.: The Sexual Predator from My High School Band

    TRIGGER WARNING: This post deals with accounts of sexual harassment and assault and may be triggering to some people.

    “There can be a deep loneliness that comes from not having a family that has your back. I hope you can find supportive people who show up for you.” ~Laura Mohai

    I feel and have felt extreme sadness, anger, isolation, and fear over several sexual harassments and assaults in my life.

    The first time I was sexually assaulted I was seven. I was at a friend’s birthday pool party. My friend’s dad put his hand down my swimsuit and grabbed my undeveloped chest, then said that once “these” grow, I’d be irresistible and a hot f*ck. I was seven.

    After that, my stepfather bought the first pair of “sexy” underwear I ever had, when I was ten, and made me model them for him, among other things.

    From these early formative experiences, I wanted to hide from the world.

    My mom was cruel and never protected me. She knew my stepdad would leer after me and that I hid in my closet. She just sneered and told me that I wasn’t special or that pretty. As a result, I learned from a young age that I didn’t matter, that I wasn’t going to be protected, and that I wasn’t special. This backward thinking allowed me to be prey to other men, one of whom was a teacher.

    I was sexually harassed and assaulted numerous times by a “valued” community member. Mr. S was my band director during my junior and senior years of high school. His behavior with me during my years as a student was completely inappropriate. He should be in jail. Yes, jail. I am certain I am not the only female who experienced his advances.

    Mr. S, as the students called him, preyed on the fact that I was very naïve and beaten down, came from a single-parent household, didn’t have much of a relationship with my father, and wanted to be a professional musician.

    My senior year of high school, I had early release but didn’t have a car. My mom worked, so I often had to stay very late after school to wait to be picked up. I would go to the band hall to practice during early release. Every single day, Mr. S would hide my clarinet somewhere so I’d have to come and ask him where it was. It was his way of making sure he got to see me, to control and harass me.

    He would leave lengthy typed “love” letters and lifesavers in my case every day. I was appalled. I told him to please stop. I never reciprocated and did not want this kind of attention. I just wanted to practice my clarinet, and he knew this, but preferred to toy with me.

    Before he would “allow” me to take my clarinet from him and go practice, he would make me sit with him in his office. He would pull his chair up to me and sniff my hair, telling me to never change my use of Finesse shampoo, as he associated me with that “lovely” smell.

    He would ask me if I read his love letters, and then he’d pester me as to why I never replied or reciprocated. I was very shy and didn’t say anything. I was scared. I felt ashamed, though I didn’t do anything wrong. I was embarrassed and knew many kids noticed that he gave me “special” attention, and I hated it.

    He controlled when I could leave his office. He knew I had no transportation of my own, so if I tried to leave to go to a practice room or to the library, he would tell me that I couldn’t because I still had lots of time to be with him.

    He would sometimes help me with my music, as it appeared that I was just in his office for that purpose. It wasn’t. He was obsessed with me. I am now closing in on middle age, and until last night, I had never told anyone that he used to come to my Spanish class and pull me out to take me places. How this was allowed, I will never know.

    Mr. S would tell my Spanish teacher that I had Drum Major duties, and that it was urgent, and then she would allow him to whisk me away. I hated it.

    He would often take me to Lake Lewisville, where he and his wife owned a sailboat. He would make me get in the boat, and then he would tell me how he wanted to sail the world with me. Again, I was silent. I was afraid.

    He would force me to sit leg-to-leg with him and would kiss my cheek, putting his arm around me. I would sit there like a statue, then I would try to pull away, but he would forcefully pull me back and tell me that it was mean to deny his advances and affection.

    Typing this now makes me want to vomit. It’s repugnant. The woman I have grown to be would never allow this behavior. However, I was sixteen and had no guidance and not much self-esteem.

    Looking back, I cannot understand how a man who had a wife and three daughters could be so disgusting, cross so many boundaries, and be so creepy.

    The time he crossed the line in the most extreme way was when he pulled me to him, held me next to his body, and forced a mouth-to-mouth kiss on me, while pressing his hard-on into my stomach, in San Antonio at All State. I was terrified, and pulled myself away from him, ran back to the hotel, and cried the entire night.

    I wanted someone to rescue me from his nastiness. “Can’t everyone tell he’s a creep and I’m miserable?” I would think to myself.

    You are probably thinking, “Why didn’t you tell someone?” I was afraid. He brainwashed me into thinking that if I told anyone, he wouldn’t write any recommendation letters for me and no one would believe me (I know this is not true now). And he would remind me that I didn’t want to stress out my mom, who already worked a lot. He guilt-tripped me and shamed me.

    It wasn’t until college that I eventually told someone, a childhood friend who attended the same school I went to. I showed him the letters Mr. S had written and told him about it. My friend was livid and then threw all the letters away. (I now wish I had kept the disgusting letters so that I could have them published.)

    Mr. S would call me at college and tell me he missed me. I told him to never call me again, but he continued until I stopped picking up the phone.

    Mr. S was a child predator who never should have taught children. He tried to Facebook friend me several years ago. I immediately shut that down. The gall, the nerve. No shame, no conscience. I am tired of being silent. I will not spare his peace to keep this quiet any longer. I can only imagine how many other teenagers and young girls were forced to be at the mercy of his sickness. I will be silent no more.

    The above abuses and others caused my judgment to be clouded and for me to take routes that weren’t always best for me. For example, I turned down a full scholarship from Baylor University to attend Eastman because I was terrified of my stepfather and Mr. S. I wanted to get as far away as possible from them. I jeopardized my financial future by taking out loans to pay for flights and college in order to escape Texas.

    I have beat myself up too many times over some of my poor decisions and my methods of survival. I won’t continue to vilify myself for finding ways, good or bad, to try to be and feel safe. I did the best I could, and I can now see that I am proud of myself for surviving. As a child and as a young adult, I should have been protected, cherished, loved, and guided, but I received none of those necessities.

    To those who have experienced abuse, who were not protected, who were not valued or cherished, you should have been. You matter. Find your truth. Abusers gaslight to disorient you. You are smart, you are brave, and you can proceed with life.

    I give myself kindness and love now. You deserve that too. You should have had those things before, but now you must give them to yourself. Be your own biggest cheerleader and know you are not alone.

  • 10 Signs You’re in a Toxic, Unhealthy Relationship and How to Help Yourself

    10 Signs You’re in a Toxic, Unhealthy Relationship and How to Help Yourself

    “Love is never any better than the lover. Wicked people love wickedly, violent people love violently, weak people love weakly…the lover alone possesses his gift of love.” ~Toni Morrison

    Not all relationships are created equal. Some rage in like a storm and leave you far weaker than you were before. As you try to process the wreck that is now your reality, you wonder, how did I end up here?

    I found myself in a toxic and addicting relationship in my mid-late twenties. Now that some time has passed and allowed for reflection, I want to pass on some signs from my previous relationship that I should have paid more attention to, in hopes that this may help others who are in a similar situation.

    Signs a Relationship Has Become Unhealthy and Toxic

    1. You are putting in most of the effort, and your needs aren’t being met.

    Emotionally, I felt drained and exhausted. This frequently happened when I tried to communicate my wants and needs to my former partner. Most of the time, it felt like my efforts were in vain.

    2. You constantly feel like you are walking on eggshells.

    I never knew when I would say something that would be too much for my former partner to talk about and he would shut down emotionally. It made me nervous to bring up my concerns about the relationship, as I felt like he had a wall built around him that I just couldn’t knock down.

    3. You hang on because you think that’s what you are supposed to do when you love somebody.

    Blame it on Disney, romantic comedies, or countless love songs, but how many of us stay in unhealthy relationships because we feel like we owe it to that person to be there for them? But what do we owe ourselves?

    Looking back on my past relationship, I stayed in it for far too long because I thought that’s what you do when you love somebody. You stick with them when they are hurting. But what if it’s one-sided and it’s hurting you most of the time? Is that really love, or is it an unhealthy attachment to that person?

    4. You get addicted to the highs of the relationship.

    When things are bad, they are bad. But when they are good, you forget about the bad. The on-and-off-again pattern makes it passionate and addicting, almost like a game. It also makes it incredibly unstable. I felt like I was taking one step forward and two steps backward, constantly preparing for the next big crash.

    5. You are always giving in the relationship.

    I gave most of my time and energy to my previous relationship because I didn’t think I deserved to be on the receiving end of love. Now I know how wrong I was.

    6. You’re trying to solve problems that aren’t yours to solve.

    I tried too hard to solve my ex’s problems and didn’t focus on myself. I was overwhelmed by huge life transitions like moving and starting a new career, so it seemed easier to try to help him even though he didn’t ask me for help.

    This also allowed me to avoid admitting our relationship was deteriorating. It hurt too much to accept that our relationship was over and that I’d given 100% to someone who no longer cared about my feelings or well-being. After all, to admit is to acknowledge, and who wants to become aware that their relationship has become incredibly unhealthy?

    7. You get stonewalled.

    When I would be vulnerable and try to communicate how I felt, my former partner would go silent on me for long periods of time. This was pure mental torture. It was one of the most excruciating things I had ever experienced emotionally.

    Stonewalling was also incredibly confusing and traumatic. I would feel ignored, helpless, abandoned, and disrespected. This in turn would make me want to try to communicate more. Eventually we would start to talk again, and we got into an unhealthy cycle of me becoming anxious and him being avoidant.

    8. You lose a sense of who you are.

    At the end of the relationship, I felt broken and like a doormat that got stomped on incessantly. The person that I’d been before our relationship was no more, and all I was left with was a deep sense of shame for losing myself.

    I felt like I had fallen like Humpty Dumpty. No matter how much I tried, I couldn’t put all my pieces back together.

    It was hard to admit that I’d enabled my ex to treat me disrespectfully over and over again. I’d worried so much about him that I stopped focusing on myself and became entwined in trying to save a relationship that had fallen apart long ago. I didn’t want to accept that after all the years we were together this was the way that it would end.

    9. You feel like you are in limbo and things are out of your control.

    When my ex stonewalled me, I felt like I was waiting on someone else for my future to start. Everything got placed on pause. I gave him all of the power in the relationship, and I felt like I was waiting for answers that I’d likely never receive.

    10. You feel disrespected.

    My former partner stopped caring about my feelings the moment the stonewalling started. I felt so hurt, shocked, and betrayed. I think part of me stayed in the relationship so long because I couldn’t admit that this person who cared about me in the beginning had stopped showing concern for me and treated me without any kind of dignity.

    That loss of love, communication, and affection was really hard to face. His apathy and lack of compassion made me feel like I was a piece of garbage that he threw out. I felt invisible, degraded, and unheard.

    To get a clearer sense of how an unhealthy relationship is impacting you, ask yourself these questions: 

    • Why am I staying in this relationship? Am I staying because I am scared to be alone and deal with my own problems?
    • How much of the time do I initiate communicating? Am I the one putting in all the effort in the relationship?
    • Am I enabling the toxicity in the relationship by continuing to allow this person to treat me in a disrespectful way? Are there boundaries in the relationship for disrespectful and inappropriate behavior?
    • Am I trying to save my partner? Am I constantly worrying more about them than myself?
    • Why do I want to fix things in the relationship so badly? Do I feel like a failure for having the relationship end?
    • Am I trying to control something that has run its course? Do we both want different things?
    • Am I co-dependent? Am I staying in a one-sided relationship to help care for this person even when my needs are not being met?
    • Am I living the life I want to live? Does this relationship make me feel loved and fulfilled?

    Ending and walking away from a relationship that is unhealthy and toxic may be one of the hardest things that you ever do. Know that you are not alone and that you are worthy of being in a loving and healthy relationship. You deserve a relationship full of mutual respect, love, and healthy boundaries.

    Some activities and resources that have helped me on my journey to self-empowerment and growth have been:

    1. Express yourself; find your voice.

    Holding in all of the hurt from a toxic relationship isn’t going to make it go away. Talk openly to trusted loved ones or friends about what you’ve experienced. It may surprise you to hear that others have similar stories. Talking to a counselor, who can give you tools, strategies, and resources to help you navigate this difficult time, may also be helpful.

    Write in a journal or compose a mock letter to the person who hurt you, or to your past or future self. I wrote a letter to myself ten years into the future in hopes of where I wanted my life to be and found it to be inspiring and motivating.

    2. Educate yourself on codependency.

    I was familiar with the term codependency, but I didn’t truly understand what it was until I heard a podcaster mention the book Codependent No More by Melody Beattie. This book put words to everything that I felt during this turbulent relationship.

    It made me realize that I put all of my energy into a relationship that wasn’t mutual or healthy and lost myself on that journey. The book helped reinforce the notion that we only have control over our actions and not others. It motivated me to always be the driver of my life.

    3. Spend time alone.

    After things ended, I didn’t realize how addicted to the relationship I was and how challenging it would be to not reach out to my ex. It felt like I was going through withdrawal. It was intense and frustrating because, rationally, I knew it was for the best, but when I stopped contact, it was a visceral experience.

    I forgot how important it was to be alone, which is also the hardest and scariest thing. The healing truly began when I was able to sit with myself and all of my thoughts. Meditating and participating in yin yoga helped me recenter and decrease my anxiety while also decreasing built-up stress and tension in my body.

    4. Take responsibility for your part.

    I wasn’t just a victim in the relationship; I was also an enabler. I stayed in something that became incredibly unhealthy and allowed my ex to treat me in an inconsiderate and unkind way. I enabled this pattern to continue, which was the hardest thing to admit to myself.

    5. Be gentle with yourself.

    We are all human and are learning. Be patient and kind with yourself.

    When this relationship was finally over, I wanted to rush through all of my grief and uncertainty in order to move on because it hurt too much. It was too real.

    I knew deep down that this would take time to heal, and I wanted to fast-forward through that phase. Give yourself time and grace. Some days will be worse than others. Just know that eventually you will have many more good days than bad days.

    6. Forgive yourself.

    Initially, I wanted to forgive my ex and felt an urgency to do so because I thought it would stop the pain. However, the person that I was most upset with was myself. How did it take me so long to realize this relationship was unhealthy? Why did I allow someone to treat me so poorly emotionally?

    The person that I really needed to forgive was myself for allowing someone to walk all over my feelings for such a long amount of time. Once that process starts, everything gets easier. You may never get closure from your former partner after things end, but you can find it on your own.

    7. Use this experience as a lesson.

    Every relationship is a lesson. Even if it was a difficult time, learn what worked and what didn’t work. What you want and don’t want. Decide what are acceptable and unacceptable boundaries in a relationship so that the cycle doesn’t get repeated in the future.

    8. Take control of your life and be the author of your own story.

    Don’t wait for someone to change to start living your life. Hit the play button and start focusing on your goals and dreams and where you want to be in the future. You may not be able to put all of your broken pieces together in the same way they were before the relationship, but take time to figure out what person you want to become and rebuild yourself.

    9. Love and believe in yourself.

    Take good care of yourself because if you don’t, nobody will. Have high standards for what you deserve in a relationship and don’t accept less. Practice positive affirmations about your worth. How you perceive yourself will impact how others perceive you.

    We might not have control over others’ actions, but we do have control over our own. It’s time to empower ourselves to live the life we want to live.

    If we take time to truly understand why a relationship was unhealthy and toxic, we can vow to break the pattern and not allow it to happen again. We can love in a secure and healthy way and in turn attract partners who do the same. After all, we deserve to be in a healthy, fulfilling, and happy relationship, with ourselves and with others.

  • How Trauma Can Cause Mental Illness (It’s Not Just a Chemical Imbalance)

    How Trauma Can Cause Mental Illness (It’s Not Just a Chemical Imbalance)

    “What seems to be clear is that we humans are an accumulation of our traumatic experiences, that each trauma contributes to our biology, and that this biology determines, to some extent, how we respond to further traumatic events as they emerge in our lives.” ~Shaili Jain

    The stigma of mental health is decreasing. That’s wonderful, but the way we’re doing it is wrong and damaging. We are ignoring the trauma that is so prevalent and pervasive in our society.

    Think about how many times you’ve read something equating mental illness to cancer or some other disease. People say that taking medication for mental illness should be considered the same as taking medicine for blood pressure, cholesterol, or other medical issues.

    The phrase “chemical imbalance” is used quite often when referring to mental illness. There is a connection, but there’s so much more to mental illness than that.

    When we say that mental illness is simply a result of a chemical imbalance, we are pretending our trauma isn’t what causes so many of our mental health struggles. Most of us have had more than enough of others invalidating our trauma and the mental illnesses resulting from it.

    Now, before anybody starts screaming that their mental illness is purely a result of a chemical imbalance, hear me out. I do believe it is possible to have a genetic chemical imbalance.

    At the same time, I think that possibility needs to include a look at epigenetics. I’m not going into detail about that. Take yourself on over to Google for that.

    What I will say about epigenetics is that I believe these “genetic chemical imbalances” come from trauma that is inherited from each generation. It has been proven that trauma can change our DNA.

    That is probably why scientists have shown that some have a genetic predisposition to mental illness. The brain has a chemical imbalance as a result of epigenetics.

    Now, back to simply labeling mental illness as a chemical imbalance. I suppose it feels like a softer blow for some to believe that’s why they have a mental illness.

    This allows them to think that they and/or their experiences have nothing to do with their mental illness. Let me just take this pill to fix my brain.

    When I hear or read that anywhere, I get incredibly frustrated. It is minimizing or completely ignoring the fact that mental illness is typically a result of trauma.

    My father was a depressed alcoholic who died of cirrhosis nine years ago. I experienced a good bit of trauma as a result of his drunken rages on top of him being absent for a large part of my childhood.

    Not only that, but I had the additional trauma of my mother pretending there was nothing wrong with him. I was also taught to pretend the violence wasn’t a big deal.

    It was incredibly confusing for me as a little girl because my mind and body knew those experiences were traumatic, but I heard otherwise.

    I got a double whammy when it came to mental illness. Unfortunately for me, my mother was not emotionally available. I needed a parent who would validate my feelings and allow me to express what I was feeling.

    So, I had the genetic predisposition to depression from my father and probably my mother as well since she stayed with him for many years. However, I also had severe depression and anxiety as a result of my childhood trauma.

    I believed my depression was simply genetic and a chemical imbalance until I began therapy. As it became clearer that my childhood trauma was the biggest reason I struggled with my mental health, that way-too-simple theory began to piss me off.

    If a genetic chemical imbalance was the sole reason I was depressed and had anxiety, that meant my trauma shouldn’t have affected me the way it did. That didn’t sit well with me.

    How could a genetic chemical imbalance result in my thinking that I was worthless and unlovable? How could it be the reason I never felt safe, emotionally or physically? It just was not possible in my mind!

    A genetic chemical imbalance wouldn’t cause those negative, false beliefs. It would make me feel depressed or anxious overall, but not linked to any particular event.

    Witnessing violence in my home was the reason I had anxiety. I never felt physically safe after the first episode. I was always creating plans of what I could do to be safe if this or that happened.

    When I was little, there was a roof over a storage shed outside my window. If I heard my father throwing furniture or screaming violently, I could go out my window, slide down the roof, and run into the woods behind my house.

    I had escape plans for every room in my house. I also used to sleep with a portable phone so that I could call 911 if I was ever somehow brave enough to do that.

    Hearing that the violence I witnessed was not a big deal and being told not to talk to anybody about it resulted in a very confused little girl.

    I felt intense sadness because I believed that my father didn’t love me enough to quit drinking. When I would voice that sadness, I was told that I didn’t have a reason to be sad. So then I thought there was something really wrong with me.

    Why am I so sad if I don’t have a reason to be? Why should I feel unlovable if that’s stupid to say or feel?

    Once I began therapy, I learned that all of those thoughts and feelings resulted from my trauma. So, even if I didn’t have that predisposition to a genetic chemical imbalance, I would still have had depression and anxiety.

    Any child who experienced anything similar to what I experienced would have depression and anxiety. That genetic chemical imbalance garbage was keeping me from acknowledging the fact that trauma was the cause.

    As I mentioned earlier, I hear a lot of people saying they need medication for mental illness simply because they have a chemical imbalance. In my opinion, that is incredibly dangerous and prevents people from healing.

    It typically results in people thinking a pill will solve all of their mental health struggles. I’ve yet to hear about anybody who took a pill that completely removed all symptoms of mental illness.

    Now, I’m not saying the medication does not help. It most certainly does for many people. However, there is much more to mental illness.

    Not only that, but the chemical imbalance can also be a result of trauma. There is much more needed to heal trauma than just a pill.

    In my late teens and into my early twenties, I tried tons of different medications for depression, but I knew I needed more than that.

    Also, each medication only helped a little bit, and only with the day-to-day functioning to get my work done. I was just going through the motions, though. I never even had moments of peace or happiness.

    There was no medication that changed my feelings of worthlessness. I still felt unlovable. If I heard or saw certain things, I would get triggered with anxiety. Quickly, my mind would return to that childhood fear that I wasn’t safe emotionally or physically.

    If my mental illness wasn’t a result of trauma, then the medications would’ve cured it all.

    Oh, how I wish those medications would’ve been the answer for me. That would’ve saved me a lot of time, energy, and money in therapy.

    Therapists wouldn’t even exist if mental illness were nothing but a simple chemical imbalance. Medications for mental illness truly would be “happy” pills.

    It just doesn’t work that way. Mental illness typically results from years of trauma, covered up or not processed.

    Trauma needs intense therapy in order for the brain to get rewired. Trauma also needs to be acknowledged and validated for people to function in a healthier way and begin the healing process.

    Saying mental illness is just a chemical imbalance sends the message that your brain is just screwed up and some loose screws need to be tightened.

    Equating mental illness to cancer or any other medical illness or disease is denying the major damage trauma causes.

    For me, I had enough people downplay my childhood trauma. I’ve also heard way too many people downplay their own.

    So, let’s stop doing that. Let’s start naming trauma as equally damaging, if not more, than a simple chemical imbalance.

    Name the traumas that resulted in your mental illness. Acknowledge the significant impact that trauma has had on your life and the ways it continues to affect you on a daily basis. And find a good therapist who can guide you through processing your trauma, as I did, so you can heal. Your mind, body, and soul need you to do that.

  • How My Narcissist Ex Was a Catalyst to My Healing and Self-Love

    How My Narcissist Ex Was a Catalyst to My Healing and Self-Love

    “It’s okay to let go of those who couldn’t love you. Those who didn’t know how to. Those who failed to even try. It’s okay to outgrow them, because that means you filled the empty space in you with self-love instead. You’re outgrowing them because you’re growing into you. And that’s more than okay, that’s something to celebrate.” ~Angelica Moone

    I thought I had married the love of my life. I had never felt a connection so strong before. I was sure he was my soul mate, and I thoroughly believed he was my twin flame—my one and only.

    I can’t even begin to tell you the horror that started to unfold after we got married. The accusations that my beloved other started to hurtle at me. That I didn’t care about him and I didn’t love him enough. He was convinced I was having affairs behind his back, and conspiring against him, and was clearly out to take his money.

    I was not just perplexed by this, I was shattered. How could he not see that I loved him unwaveringly, without question, and that I never even considered having eyes for anyone else? And trying to take his money? That was incredibly bizarre because I discovered, contrary to his initial proclamations, that he hardly had any.

    Yet I didn’t care. I loved him. I tried to love him, and I was convinced that my love would be enough—that he would know that I loved him, and we would soon return to the comfort and the knowing that our love for each other was real, safe, and forever.

    No matter how much I tried to love him, things were spiraling out of control. I couldn’t be five minutes late from the supermarket without suffering his wrath. Life outside of “us” was getting smaller and smaller.

    If I looked out the window, I was thinking the wrong thing or looking at something the wrong way. If I didn’t take his hand when we were together, I was advertising that I was single. Visiting friends or family or working outside of the property became as possible as flying to the moon.

    Eventually it happened: I stopped trying to love us back to unity and fought back. Initially to try to stop the despair that he didn’t trust me, then for my literal sanity, freedom, and autonomy. Without these things I was losing my soul.

    None of it worked. As my attachment to him became more panicked and devastated and I was losing control of my reactions, his abuse accelerated, and then I realized I was coming close to losing my life.

    I had complicated post-traumatic stress disorder. I shook. I sweat. I couldn’t eat. I could barely sleep. Everything and everyone I cared about was turning away from me.

    I had married a narcissist. I didn’t realize it at first, because back then, fifteen years ago, not many people were talking about narcissism.

    I had always believed that narcissists were arrogant people who were “up on themselves.” I had no idea that they were people who presented in our lives offering the love, total acceptance, validation, and “life” that we thought we had wanted our entire life. I had no idea that someone like this could enter my life and they would feel so right to fall in love with.

    The day that the word “narcissist” popped into my head, and I googled it, I nearly fell off my chair. I was ticking every point that was so “him” off a list of traits and behaviors. I was in shock.

    Entitled—tick. Can’t take personal responsibility for wrongdoings—tick. Has hair-trigger reactions to things that most adults don’t get bent out of shape about—tick. Argues in circles in ways that make your head spin—tick. Pathologically lies while looking you straight in the eye—tick … and on and on the list went. I needed to get to the punch line: Could a person like this be fixed? Could they get well from this disease?

    I searched high and low; I turned over every possibility and read all the research I could find. The answer was a flat “no.” Then, believing there is always a solution, I was determined to heal him, to fix our marriage, to return to the dream of the “one and only” that I just knew he must have been.

    It didn’t turn out well. In fact, it turned out terribly. Now I was experiencing things I never believed I could or would: Mental and emotional abuse that had me curled up in a corner. Physical abuse that had me fearing for my life. Financial abuse that was ripping my life to shreds. At times, for self-preservation, I had to escape. Eventually, I left him and relocated.

    But I wasn’t getting better away from him. I was totally unprepared for feeling so haunted. By the fact that he was in the home I had bought, seeing other women and seemingly having a great life while I was so empty, devastated, and traumatized that it hurt to breathe, it hurt to live, and I thought that I was going to die.

    I returned to him countless times. Either because he would contact me and promise to change, or I missed him so much I couldn’t function.

    Every time I returned, it got worse. The makeup periods were briefer, and the explosions more damaging and horrifying. Then, I broke. I had a complete psychotic and adrenal breakdown. I was told I would never heal from it and would need three anti-psychotics to be able to function, but I would never be the same again. I was told I now had permanent brain and nervous system damage.

    Of course, he didn’t care. He did what he had always done when I needed him—he discarded me. It was then that I decided to die. So, I started trying to formulate how to do this in the kindest way for my family and son.

    However, my soul had a different idea for me. A voice in my head kept insisting, “No, there is another way.” I thought it was just my madness speaking. I argued with it, but it wouldn’t let up. In desperation I walked into my bathroom, fell on the mat, put my hands in the air, and shrieked, “Help me, I can’t do this anymore!”

    In that moment the most incredible thing happened. It was like my head parted and the blinding truth entered me. I had never known such clarity in my entire life. Maybe you have to be “out of your mind” to really know the truth?

    The voice in my head told me that my husband was a catalyst. He was never meant to grant me my “self” and my “life”; rather he had come into my life to show me the parts of myself that were unhealed, that I hadn’t healed yet, to generate my true self and true life.

    A whirl of incidents and truths flashed into my mind. The ways I was so hard on myself and was always needing more, saying to myself, “Melanie, I can’t even like you (let alone love you) if you don’t get your to-do list all done, if you don’t lose ten pounds, if you don’t look like this or that … “ and how he had treated me the same—as not good enough, right, or acceptable.

    How I had always kept busy rather than “be” with myself, care, validate, and love myself. How I had terminally self-avoided and self-abandoned my inner being, and how I had yelled at him, “You don’t even know who I really am!” yet had never taken the time to have a real relationship with myself.

    On and on, the realizations came hard and fast. And I knew, he hadn’t treated me how I had treated him; he had treated me how I had really felt about and treated myself.

    I knew that if I let go of him, healed, and came home to my inner self, I would recover. I would save my sanity, life, and soul. I knew I could heal, get better, and do better. I knew that finally my life and love could be real and work.

    I knew this because in this divine intervention experience, I had been thrust into a vision in the future where I was healed and whole, and I had felt it for real. I saw who I was. I saw what I had and most importantly, I felt who I had become.

    He wasn’t the healer of my wounds; he was the messenger of them instead.

    I let go. I turned inward. I healed.

    This I now know at the highest level of truth: A twin flame, as the nemesis who reflects back to us our unhealed parts in intensely painful ways, offers the greatest love of all—the returning home to ourselves. From there my life has blossomed, from this true relationship with myself, life, and others in ways that I could never have previously imagined.

    I am love. I am self-acceptance. I am free.

  • My Mother’s Abuse and the Two Things That Have Helped Me Heal

    My Mother’s Abuse and the Two Things That Have Helped Me Heal

    “I love when people that have been through hell walk out of the flames carrying buckets of water for those still consumed by the fire.” ~Stephanie Sparkles

    I have a tattoo on my back of Charles Bukowski’s quote “What matters most is how well you walk through the fire.” It spoke to me as I had been walking, often crawling, through a fire for much of my life.

    At times, I took different paths, skipping through fields of flowers, but eventually I would find my way back to what I knew, which gave me a strange sense of comfort—the fire whose roots had begun in childhood, with my abusive mother.

    I used to be consumed by this fire. I have another tattoo on my foot that reads “Breathe.” For years I lived with a very dysregulated nervous system, constantly alerting me to the threats of the flames forming around me, and breath was something that eluded me.

    How could I breathe when at any moment she could walk up the stairs and find something to lash out at me over?

    How could I breathe when no one wanted to hear how I felt, and my emotions were something I did not understand, nor know how to handle?

    How could I breathe when everything was so frightening?

    How could I breathe when no one ever showed me how?

    Those entrusted to my care were in their own fires that they had never learned to come out of. So of course, as I grew, I felt unsafe and uneasy. And I learned to ignore my breath, ignore that others were able to feel it move through their body, and learned to see only flames everywhere. 

    I grew up in a traditional home as a child of immigrants who had come to the USA for work and to give their children a better life. I went to Catholic school, where I threw myself into academics as a way to be seen, and excelled. My parents were excellent cooks and displayed their love for us through the kitchen table. I had all of my physical and academic needs met.

    I spent my early childhood playing with my brother, who I latched onto as a support system. My mother’s inability to soothe us as babies and toddlers created very sensitive, shy children, deeply afraid of the world around us and deeply connected to each other.

    Unfortunately, my brother and I began to distance during our preteen years. We had created different survival strategies to navigate my parents, and he began to view me as the problem, as my mother was teaching him. I then began to view myself through the same lens.

    I was ridiculed, abandoned emotionally, shamed, and made to believe the dysfunction of the family lay entirely on me. There was a period of physical abuse as well, but during these situations, I at least felt seen.

    I was gaslit to question everything I believed to be true and found myself in imposed isolation in my childhood and teen years, later self-imposed. The world felt too frightening to face. As I grew older, I rebelled against the isolation by looking to others to help soothe me, especially romantic relationships.

    If they didn’t soothe me as I wanted, I grew angry and hurt, isolating myself more and more, or lashing out internally or externally.

    I looked to ease the suffering inside with external gratifications, shopping, traveling, and sex. Unfortunately, nothing could soothe the pain I was feeling.

    In my early twenties I went to a therapist and could do nothing but cry. After a few months of not being able to communicate, she insisted I take benzodiazepines or we would be unable to continue working together.

    My symptoms worsened both emotionally and physically, and I now needed “saving” from both. The helplessness I learned early on continued, as did my need to have others make me feel safe. Both my body and brain became impossible to withstand, and proved to me that I was a victim of life and no one cared about me.

    I found relationships to validate this idea, with addicts, narcissists, and codependents who all eventually grew tired of my need to be loved and soothed out of my pain.

    I was attracting the familiar in these people, who could not show me the love and safety I needed. In other words, I was attaching myself to others to regulate, but they too were stuck in a cycle of dysregulation.

    I found various ways to hurt myself, overspending, starving myself, overexercising, and on more than one occasion taking too many medications to calm myself down, and finding myself in an emergency room. The familiar was living in my nervous system and demanded to be entertained.

    After decades of chronic health issues due to emotional and physical trauma, they finally hit a peak when I was forty-seven and no longer able to work, the one area of my life I’d had some control of. I had to learn to breathe or be completely extinguished by the flames. During this time, I began to learn how to put out the fires.

    I worked hard on retraining my nervous system out of the fight-or-flight state it had entered when I was not soothed as a baby, and rewiring thoughts and behavior patterns created as an extension of that state. In this process, I found the authentic part of myself, the inner child, which brought a deep peace, the peace of integration.

    An integral part of my healing came from practices of forgiveness and compassion. As I rewired old patterns living in my nervous system, I learned about how the brain works, how trauma is stored there, and how our realities are shaped by early experiences.

    Each day in my practices I discovered new associations, when new thoughts and behaviors had started, and had to look at these strategies and their results with self-compassion and forgiveness.

    At first, this was difficult, as it was new to my brain, but as I practiced it became easier, and I started feeling self-compassion and self-love for the first time.

    As I worked with my own toxic personality in these practices, I experienced deep grief for the past and what I was not able to enjoy as a result. Anger was holding on, and I knew it was time to let go. So, I began a practice of curious empathy for the woman who had started my fires, my mother. Awareness of my own dysfunction, self-compassion, and now self-forgiveness allowed me to do the same for others, including her.

    In this case, curious empathy meant becoming aware of her patterns and where they came from by connecting to my own experiences and empathy.

    I had observed her throughout my life to learn about what I was experiencing and how to navigate her, as well as others in the world. I also read tons of self-help books about personality disorders and toxic people, but cognitive knowledge wasn’t enough to understand my mother.

    I watched, listened, and heard stories from my father about my mother’s childhood. I drew upon my own strategies and where they originated. I opened myself up to curiously knowing her, at first from a distance (during this time of healing), and then I incrementally exposed my healing nervous system to her with empathy.

    When I felt balanced and regulated enough, I rejoined our relationship, but with strict boundaries—for both of us. And I found a somewhat different human in front of me, one who had softened in her old age but still retained old behaviors when “triggered.”

    I began to identify her triggers and remained strong when she reacted. I now knew no other way; my nervous system and heart had been retrained into compassion.

    I came to understand that she had created toxic survival strategies because of an inability to communicate and soothe emotions and needs in an effective way. She had been stuck in a fight-or-flight state that prevented her from seeing the world as it was, and seeing the motivations of others clearly.

    And I had learned (and now unlearned) similar methods of interacting with the world.

    I often pictured her as a child or a teen and connected with this version of her through my own inner child. In the moment, I was able to change the hurt and anger I felt to compassion for the way she was trying to get what she needed. This was followed by an inner forgiveness and releasing of the negative emotions.

    I made it clearly known what I would accept, and often joked with her about the way she was acting. She responded with smiling or laughter.

    It became clear that she reacted when she felt vulnerable, and I understood that throughout her childhood, vulnerability was not acceptable, and she was shamed in it. 

    In identifying her methods of showing love, I felt loved and seen, and it was easier to react to her with forgiveness and compassion. It became natural to me to speak as the “parent” (adult) when her old armor of defense came up.

    In daily forgiveness and compassion practices, I find enormous love for the woman still stuck in a fight-or-flight state created in her childhood. There are times I pull away to reinforce that her behavior is unacceptable, but these times are not as prevalent as before.

    As I changed my behavior toward her, she began to change hers toward me. As I regulated my nervous system into safety, it seemed to soothe hers, and she inched closer to the idea of vulnerability with me.  As I let go and replaced the anger with compassion, she felt safe. It is with this safety that she is able to chip away a tiny piece of her armor in our interactions.

    I cannot ever change her, and she will pass with the trauma state she is in as her identity. But, for my own well-being, I chose forgiveness and compassion, to bring her a small drop of water each time I see her. Remaining in the fire with her, by being angry, was not an option any longer. 

    I found my way out of a fire that had nearly taken my life and hope to continue sharing my experience of healing. These days I find myself skipping through fields of flowers on a regular basis, and feel it is a blessing to share it with those who have not yet gotten there—and those who may never.

    **I am not suggesting that anyone should keep people in their lives that they feel are “toxic.” We all need to do what we feel is best for us based on our own unique experience.

  • Abuse is Like an Iceberg: The Cruelty and Pain You Never See

    Abuse is Like an Iceberg: The Cruelty and Pain You Never See

    “What we see is only a fractional part of what really is.” ~Unknown

    On the surface, in the public eye, it can seem trivial. It might look like the seemingly harmless teasing of a child or romantic partner, joking about words they have mispronounced or silly mistakes they have made. Inane mistakes like putting on a shirt backward, burning something in the oven, or losing their keys. Mistakes that everyone makes.

    Abuse might sound like judgmental comments that appear to come from a place of compassion. Comments like:

    My daughter doesn’t apply herself; she’s lazy, and I wish she would care about her education so she can make something of herself.
    At the moment she likes girls, but I’m sure she’ll grow out of it because I just want her to be happy and get married and have a family.
    I wish he would make plans and stick to them instead of changing careers every five minutes; he would be so much happier.

    Sometimes on the surface abuse can sound like frustration:

    I wish she would just pick up after herself; it annoys me that I have to live in a pigsty.
    She doesn’t do well in school, which is embarrassing for me because I am a teacher.
    He never has any time for me; he’s so selfish, and all he thinks about is his work.

    Abuse can also sound like statements of compassionate control:

    If she doesn’t do better in school, I’m not going to pay for her cello lessons.
    If he doesn’t help out around the house, I’m not going to make time for him.
    If she doesn’t try to dress nicely, then why would I make time for date night?

    I’m not saying that all teasing or comments expressing frustration necessarily mean that someone is being abused. I am only drawing your attention to them and encouraging you to look closer.

    The victim might give you subtle hints. Hints like:

    My parents really don’t care what I do; my parents only care if I do well in school and that’s all.
    My partner is only happy when I’m doing things for him.
    I don’t get a lot of me-time because me-time is selfish.

    The victim might show you emails or texts the abuser has written. Oftentimes, these emails or texts may seem benign or contain subtleties that can be easily overlooked. They might have a few verbally abusive comments and a handful of demands, or they might even be disguised as messages of concern.

    Sometimes these messages may be written so persuasively you might find yourself siding with the abuser or wondering why the victim is so upset about something so trivial.

    Beneath the teasing, the frustration, and the deprecating comments disguised as compassion lies a world of abuse that you are not looking for.

    Behind closed doors teasing turns into putdowns and verbal abuse:

    You will never amount to anything.
    You are incompetent.
    You are lazy.
    You are fundamentally a failure.
    You will never be able to support yourself.
    You’re a fag.
    How can you be so dumb?

    These harsh words may come with physical violence, but even on their own, they can be devastating.

    Compassionate control that appears on the surface may be an indicator of neglect or financial abuse.

    I have the money for music lessons, but you’re not doing what I want, so I’m not going to support you. I’m not giving you money for shampoo because it wouldn’t change the fact that you look ugly.

    You have not become the person I had hoped you would become, so I’m not going to pay for your educational opportunities.

    Sometimes you might look at abuse victims, like me, and wonder why we don’t wear better clothes, get regular haircuts, or take better care of ourselves. However, many times these simple choices were not within our power to make.

    Victims of abuse often make self-deprecating comments. Comments like:

    It was no big deal; anyone could have done it.
    I’m not good at a lot of things.
    I can’t do anything right.

    Over the years we have been groomed to put ourselves down before you do. We have internalized the abuse narratives to the point where we no longer see our lack of self-esteem, or our talents.

    Victims of abuse often don’t know how to accept a compliment and at times can feel uncomfortable in the spotlight. We’ve learned to make ourselves small and build you up so that we can keep ourselves safe. We downplay the favors we have given to you or the kindness we have shown you because we have learned the needs of others matter much more than our own.

    We become overly anxious when we made a mistake, when we’ve expressed an opinion contrary to yours, or when we think we might have offended you.

    We put your needs first, and we act overly agreeable and easy to please. We don’t mind where we go or what we eat when we are out with you. We don’t tell you if we’re feeling tired or cold, and we hyperfocus on you because we have learned that our needs don’t really matter to anyone.

    Because we have been gaslit and our reality has been denied over and over, we have learned to downplay the abuse and even to deny it. We might say contrary things about our abuser, such as:

    My mother loves me; she just doesn’t know how to express it.
    Yes, that was a nasty thing that he said, but if I had been kinder to him or done a better job, he wouldn’t have felt the need to say that.

    You might occasionally hear us expressing frustration about the way our parents have treated us. You might hear our longing for love and acceptance, but in response you may find yourself saying:

    Your mother really loves you; she just wants what’s best for you.
    I know you’re frustrated with your dad, but you should really try and forgive him.

    You might hear us expressing frustration about our partners and you may find yourself saying:

    You should be grateful for all that they have provided for you and done for your family.
    I don’t believe you; he or she doesn’t seem like the type of person to do a thing like that.

    Your comments leave us feeling invalidated, so we become silent.

    Abuse was always there in plain sight, but like an iceberg you only saw the tip. A tip you could easily normalize, rationalize, and dismiss.

    If you suspect that someone is being abused, here are some small steps you can take to protect them.

    First, realize that the victim may not know that they are being abused or that the way they are being treated is wrong.

    Oftentimes, they have been groomed to believe that they deserve to be treated poorly and that the abuse is somehow their fault. If they do realize that they are being abused, they may not be in a position to do anything about it; therefore, their denial serves as a temporary coping mechanism. The best thing that you can do is to treat them with kindness and compassion.

    Ask questions that encourage the person to get in touch with their feelings or needs. For example, I noticed that your mother makes a lot of negative comments about your abilities. How does this make you feel? Or, last night when we were out your partner said some harsh things about your appearance. How did you feel about this? I notice that you look thirsty. Would you like some water?

    By encouraging them to get in touch with their feelings, you validate their lived experiences and help them recognize that the way they have been treated is not appropriate or healthy. By encouraging them to focus on their needs, you help them to prioritize self-care even if only in a small way. This allows them to take back the power they have lost and helps them realize that they deserve to be treated better.

    Sometimes the simplest compassionate questions can help them take small steps to decrease the amount of abuse they are exposed to and eventually take drastic actions to remove the abusers from their lives entirely.

    If you witness someone being teased or shamed during a social event, firmly tell the perpetrator that their behavior is not kind or appropriate. If the perpetrator does not stop, invite the victim to walk with you to another part of the room or engage in a different activity to give them a break.

    Never join the perpetrator in teasing or criticizing the victim even if you believe that the teasing is just for fun.

    When you join the perpetrator in teasing you are engaging in a benign form of abuse and reinforcing their power and control. You are unknowingly teaching the perpetrator that you are a person they can use against the victim. Additionally, you are affirming and normalizing the perpetrator’s opinions of the victim, making it hard for the victim to break free from toxic narratives and limiting beliefs.

    Never engage in discussions about the victim with the perpetrator. Oftentimes, abusers use people who are close to the victim to convince them to do things they are not comfortable doing. Sometimes these conversations are disguised as concern for the victims, their well-being, or their financial future. If you suspect that you are being used in this manner, make it clear that you are not comfortable engaging in these sorts of conversations. Keep your communications with them brief yet firm.

    Never confront the abuser or tell them that you think their behavior is abusive. This may prompt them to encourage the victim to cut you out of their life. If you need to call the abuser out on their actions, talk specifically about why you do not like their behavior or why it is not appropriate. If you suspect that the victim is in serious physical danger, contact the police, a social worker, or a local women’s shelter for professional advice.

    Abusers tend to isolate their victims in order to maintain control over their lives. Invite them to activities you both enjoy so you can spend quality time together and give them a break from their home life.

    If you have a friend or family member who cancels plans at the last minute or frequently declines invitations, they may not be making this choice of their own free will. It is important not to take this personally or wall the victim out of your life. This is what the abuser wants you to do.

    Instead, continue to call your friend and invite them to social events even if you  think that they will not attend. Knowing that you are in our lives even in some small way can make us feel less isolated.

    Make it clear to your friend or family member that you are always there if they need to talk and frequently remind them of this. If you feel comfortable you can also let them know that they are always welcome to stay at your home if they ever need a safe place to go. You can also offer to help them create a safety plan should they ever feel unsafe.

    By taking these small steps you are choosing to see the abuse that lies beneath the tip of the iceberg and helping your loved one make it safely to the surface.