#anyways time to use coping strategies (tm)

[sweet-briers]

Something something caught between being grateful for what I have and at the same time feeling like there's something pivotal missing some truth I need to find

[whentherewerebicycles]

i have to wonder if there's an implication that can be drawn the other way around wrt playfulness and stress - not that un-playful individuals experience stress more acutely, but that people who experience stress more acutely become less and less playful. i have intense, disproportionate shame/fear reactions due to Childhood Trauma(tm) and it's inhibiting as fuck - my work with my singing teacher to relax and (though i've never framed it this way) play(!) w/out embarrassment has been (1/3)

one of the most healing things for me... so i think there's this nexus of inhibition & confidence/security & perspective/scale & playfulness & resilience. to be playful you have to be a bit silly and vulnerable and willing to take a risk on doing something "wrong" i.e. not take yourself too seriously, but if you feel chronically unsafe you'll take yourself & everything else too seriously and want to do it "right" so you minimize the perceived risk of harm. going back to my singing teacher (2/3)

the most important thing she did for me was create an explicitly safe, non-judgmental environment where it's not only ok but even desirable to "fuck up" and "look/sound stupid" and to reinforce that message multiple times. so anyway that quote just made me think that "don't take things/yourself too seriously" sits at this interesting intersection between increasing playfulness & coping strategies for emotional damage. sorry to ramble about it in your ask box lol! (3/3)

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yes I think this is so so true!! all of this, lol, but especially the part about how acute stress can make it increasingly difficult to be playful. i have written a lot about working through internalized shame here in the past, and especially about the ways that shame causes you to both physically and emotionally shut down parts of yourself. (i actually gave a talk about this subject recently! it was like, a layman’s intro to the neuroscience of shame, with a specific focus on how shame responses affect people’s ability to learn & to connect socially with others in learning spaces.) 

i do just want to clarify that the excerpt i posted was from a study that was very narrowly focused on answering the question: “is there a link between playfulness levels and positive/adaptive coping mechanisms in responding to stress?” the study wasn’t designed to answer larger questions about what kinds of life experiences might produce higher levels of playfulness vs. make it difficult to be playful (such as past trauma, not having one’s basic needs for security met, etc.). in the conclusion the authors note that their findings (i.e., that playful people seem to be more able to readily access and use positive coping mechanisms) means that we should be doing more research on how to cultivate playfulness and how to help people unlearn maladaptive coping mechanisms like self-blame. so the point of the study was not to blame individuals or place the responsibility on individual people (“if you could just lighten up, you wouldn’t be so stressed / unhappy / bad at coping!”). it was more like, an attempt to establish that playfulness (as a way of engaging with the world) seems to be associated with all of these positive ways of coping and managing stress, and so we might want to research playfulness more deeply and/or focus on cultivating it in college students.

so i think you are absolutely right that when we talk about playfulness it’s important not to think of it as something that something people just “have” or don’t have (detached from any consideration of people’s backgrounds, lived experiences, etc.). and we also want to avoid pathologizing its absence (“if you don’t have a playful attitude then there’s something wrong/flawed/messed up about you that needs to be fixed”). my research is focused on understanding how we can better create learning environments like the one your singing teacher has created for you -- i.e., spaces where people feel more secure and less vulnerable to scathing or hypercritical judgment; where failures and mistakes are encouraged & normalized as a natural, healthy part of the learning experience; where instructors are modeling self-compassion and deliberately not using shame-based methods; and just in general, where students are getting the kind of gentle, compassionate, consistent messaging you describe receiving from your teacher. basically I’m interested in creating classrooms that provide the stability and consistency people need in order to learn adaptive coping mechanisms that will serve them well outside of those learning spaces.

i think these questions are so important because most college instructors are VERY aware that our students come into our classrooms carrying many different kinds of trauma—whether it’s the more extreme forms that we tend to think of when we think about trauma (childhood abuse, sexual assault, trauma experienced by combat veterans or refugees from warzones), or the forms of pervasive lowgrade trauma associated with financial precarity, racialized stress, etc., or even just the “lighter” or harder-to-classify forms of trauma that rachel naomi remen calls “the cultural shadow” (i.e., the toxic dominant culture that many of us grow up immersed in). and anyone who has taught at the college level (or taught any age level) knows that as a teacher you often have to at least temporarily play aspects of counselor / social worker / person adept at navigating university bureaucracy to help keep students in crisis from slipping through the cracks. (that is obviously NOT ideal, as those roles should be filled by trained professionals! but we have all been in those situations, where you are the first line of support for a student in crisis, or sometimes the last line of support because they have slipped through the giant holes in our country’s social safety nets.)

i think there’s been a shift in recent years towards “trauma-informed pedagogy,” but the slightly watered-down version of this approach many instructors receive tends to be very focused on mitigating harm in the classroom (ie, avoiding certain things or framing material in certain ways so as to avoid re-traumatizing students). this work is obviously HUGELY important (and my own research project is v much informed by it!). but i sometimes feel like these approaches are very damage-centered, ie very focused on understanding how students are “damaged” by their experiences and how we can “prevent further damage” in the classroom space. again, wanting to adopt teaching practices that avoid retraumatizing students is a good thing!!! but i think what i am hoping my work can do is suggest that we can and should strive for more than just limiting damage. to put this another way: i’m looking for ways to go beyond asking “how can we avoid re-traumatizing students in our classrooms?” to thinking more broadly about how we (as teachers, mentors, etc) can design learning environments and learning experiences that help students grow into healthier, happier, more emotionally resilient versions of themselves—and hopefully help build a foundation of social-emotional skills that they will take with them into their adult lives.

play is not the sole "answer” or solution! but i think that for me, it’s been one useful way to think about things like trauma-informed teaching, restorative practices, and social-emotional mentoring strategies, in ways that center a more positive, joyful understanding of what happy and emotionally well-adjusted adulthood can look/feel like. does that make sense?? i think about cultivating playfulness as just one angle onto answering these questions, or as one approach or set of strategies that people could have in their toolkits as they think about how we design learning environments. it won’t work for all students or all teachers or all learning environments, and it won’t solve all of the problems in higher ed (or in a culture where traumatic experiences are so prevalent and yet are so often left unacknowledged and untreated). but i think for me at least it’s been one generative way to reimagine some of the common structures and norms that structure higher ed learning environments.

anyway sorry to use your ask as a springboard into a long “thinking aloud” post!! but i really enjoyed reading your thoughts and i feel like it’s prompted me to articulate some thoughts that have just been sort of murkily floating around in my mind for the last couple weeks. i am also so glad for you that you have a space in your own life (and a trusted teacher figure) where you feel secure & can practice and explore being vulnerable, making mistakes, being silly/playful, etc. it sounds like she is a really wonderful teacher, and it’s so cool too that you are able to describe the ways in which that learning space has felt healing or healthy for you.

[hillbillyoracle]

Dealing with Stress When You Live in a Rough Place

This isn't necessarily tarot or shadow work, but I wanted to write a little bit about strategies I've found useful for dealing with my neighborhood in it's current state. All of this can apply to managing stress generally but I'm focusing on folks in my boat. I'm incredibly sleep deprived so it's going to be rambly - I'm warning you now. But hopefully this helps someone.

I've shared a little bit about what's been going on in other posts; we hear shootings at least weekly, people will play loud music so loud the window rattle really late at night, all out brawls have broken out in the parking lot, our neighbors bang against the walls even in the middle of the night, most our neighbors have made it clear they don't like us because we're gay, we've had our car broken into at least 2 in the last month, kids have taken to beating our cars with sticks, climbing on and under them, screaming in front of our house, beating on our door and running off - like y'all it's a lot!

I talk about this so folks can know where I'm coming from. Some folks read this and they're horrified, some folks are going to read that and be like fuck that's tame. How hard a situation looks really does depend on what your normal is and how you were raised. For me, it's pretty intense. I was raised in out in the country so I didn't grow up living really close to people like I have to here in the city. And country neighborhoods have their own brand of rough, do not underestimate it, but most of what I've compiled here is going to be about living in close proximity with other people in areas with high crime rates.

Mindset Shifts

The Sooner You Accept Your Lack of Control - The Better

And I mean really accept it. Not just intellectually understanding that there's not anything you can do, but getting as okay with that as you can manage. For folks who are already traumatized that's a whole lot harder to do. Living in a space that traumatizes you daily will also make that harder as time goes on. But it's been some of the most important work I've done while living in a place that this. Sometimes I cope by being very public about what I'm going through, sometime I cope by

Sensory Management is Not a Luxury, It is a Necessity

This has become overwhelmingly clear to me that sensory overload in rough neighborhoods is a wildly underdiscussed health issue. There's measurable health differences in people who are exposed to a lot of noise versus those who aren't. I'm autistic so this is something I have to do just to function but I've seen a huge shift in my girlfriend's mental health since living here too. Take it seriously and try to attend to it just like you would any other health concern, making it a part of your routine. This is where adapting Polyvagal strategies has come in handy.

Good is Still Good Even If There's a Ton of Bad

There are very few moments of pure joy in a neighborhood like this. One of the reasons that a gratitude practice has been genuinely helpful is that it's shown me how much good can get swept away in the tidal wave of crap in a place like this. So that I don't feel helpless or internalize how worthless places like this are designed to make you feel, I try to resist by reflecting on the good. IT helps me feel like my life still has meaning while I'm living here and it's not a waste to be right where I am right now.

I Am Not Failing Myself For Not Getting Sleep, Food, Safe, Etc

I'm lucky that we've been good on food but sleep and safety have been in short supply. I realized I often felt like I was a bad person for being in this situation where I couldn't sleep, I criticized myself for not being able to sleep through all the noise and getting worked up. I have to remind myself daily that I'm not failing myself for what I can't really control. I'm not a bad person because of what people around me choose to do.

Polyvagal Strategies Adapted

Nature

Ideally, when you're trying to regulate your nervous system, you'd want to get out into nature more. It's just flat out not accessible or safe to do so here. I'm lucky that my room faces a nice tree and when I'm getting stressed, I take some time to just sit and really look at it. I try to notice the details. I also really enjoy feeding birds on my window sill. I invested in a big bag of bird seed with some Christmas money that's lasted me at least a year now but I used to get bags for about 5 dollars at Kroger. If you can't get close to nature, lure it to you.

Need something totally free? You can also pull up livefeeds of bird feeders on YouTube. I used to watch them when I couldn't walk to put out birdseed. Still very helpful. Nature cams in general are great. Put on a nature doc like Planet Earth. Change your computer and phone backgrounds to have natural landscapes. Even just sketching landscapes and having landscape are around your space can help.

If you can buy some soil, dig some up, or swipe some from a public garden bed, you can grow some small plants on your window sill. You can grow a lot of seeds from vegetables and some fruits you get at the store. You can also collect seeds from trees and try to grow them (it's difficult, plant several at a time). Take cuttings of plants you can identify as safe. Extension services will also sometimes send seeds for free. Taking care of a plant really helps us spend more time in the restorative part of our nervous system.

Sound

At the intersection of sound and nature is nature noises. If you're trying to block out your neighbors anyways, nature noises are the best option. I've had the best luck rain and storm sounds. Water noises in particular have a calming effect on our nervous system. If I really need to block something out I'll layer a rain generator over some music I like (rain sounds + Elliot Smith = a vibe).

Music in general can have different  activating and calming effects on our nervous system. Pay attention to what music activates you and makes you more likely to be in conflict with people when you listen to it and what music makes you more social. Physically relaxation is harder for me personally to gauge. As a person with trauma I can't always tell when my body is relaxing or not. So paying attention to how I treat others helps me check myself.

Temperature + Touch

When we're warmer, we tend to feel more socially connected than when we're cold. Put on some extra clothes, pile on the blankets, take a bath, or grab a space heater if you have one. It's worth increasing the temp a little if you're stressed. Too hot and we can begin to feel crowded out. So if you're feeling the need to flee, it's worth trying to cool off a little. I usually do this by splashing some cool water on my face.

While we crave touch from others, touch from ourselves also helps calm our nervous systems! Jin Shin Jyutsu has been super helpful for me. There are a few videos online. I recommend searching Facebook for a woman local to me - Jennifer Bradley. I took one of her in person classes before the pandemic and it's been very helpful especially around sleep. I think the only place she's got her recent videos up is on her Facebook page but they're worth tracking down. She's a very good teacher and just a very soothing presence in general.

There's some evidence that just imagining being hugged or held is calming on the nervous system. Some goes for imagining ourselves out walking in nature. Don't be afraid to spend time daydreaming!

Breath + Movement

A lot of unsafe neighborhoods make common advice like going for a walk completely out of the question. However, even just moving more around your space can help. Yoga has been very helpful to me. My partner finds bodyweight exercises really help her. Any movement you feel good doing counts. Including movement you imagine yourself doing as well.

Breathing is movement, or seems to have a similar effect at least. I really recommend checking out a few breath work strategies to use. You've always got your lungs on you so it's easy to use. I like the in for 4 counts, hold for 7, release for 8 pattern. Breath is a direct line to the nervous system and I try to do a breathing pattern several times a day just to regroup.

Cognitive Strategies

Journal Like Your Life Depends on It

I'm not joking. TMS journaling - journaling stream of consciousness very intensely for about 20-30 minutes and then destroying what you've written - has been key not only to me surviving this place but having fewer Fibro flares than when I was living in much calmer places. But honestly all journaling is helpful. I've been keeping a daily journal in Notion and that alone has been helpful. Making sure I've gotten as much as possible off of my mind throughout the day has helped so much. Find a journaling strategy that allows you to take the cognitive load of (or a few) and practice them as often as you can. Not into journaling? I used to take videos of myself talking into the camera and save or delete them depending on whether I wanted to come back to them. Are words rough? Draw your feelings or scenes as you saw them.

Find the Story That Works

There are a bunch of conflicting ideas about what the right view of trauma and the story of it is. I personally really hate any narrative that places me as a victim. For better or worse, I like to look at what I've learned in any giving situation. So in my current situation, when I'm overwhelmed, I remind myself that I'm only getting a glimpse of what some people in places like this go through. It's increasing my empathy and expanding my awareness which allows me to better serve others. It's made me more committed to keeping my materials accessible over profiting. There's been a lot of benefit when I frame it that way. And that works for me. If that story isn't helpful for you - work to find a frame to narrate your experiences - as they're happening - that help you feel more whole.

Conclusion

I'm not sure if these strategies will work for other people but I wanted to at least have something out there than people could hopefully find if they're struggling with the same thing. Basically, if you can't fix it - manage it. Find ways to make the experience less traumatic if you're able to. Manage your sensory input. Do what you can with what you have where you are. Too many folks will tell you that you absolutely have to change your material circumstances before you can address mental health but for many of us that's just not possible. Or in the words of one of my favorite Buddhist teachers, Robina Courtin, "If you can do something, do something, but if you can't, what are you going to do?"