#my CPTSD causes a lot of my anxiety and depression bursts

[zenrayne]

Learn presence for negative thoughts and emotions

This can be applied to any feeling. I’ve tried this with my anxiety, depression, dpdr (depersonalization/derealization), CPTSD, PTSD, anxiety attacks.

there’s always a reason as to why you feel the way you feel. Some event in your life made you where you would be seen by someone else as being “irrational” if something remotely related to that initial stressful event would happen again. So technically our body isn’t being irrational, but trying to protect us. Even though we understand at that irrational moment nothing is actually happening that should be making us be feeling this way—even if it’s ridiculous and isn’t connected to any type of event prior—it is still happening. The fact our body is reacting to it and is feeling overwhelmed we shouldn’t feel that we are being irrational but be gentle with ourselves like a parent soothes their child.

I’ve started validating how I was feeling and accepting that something triggered me even if I don’t know what it was and/or just an over exaggeration. Because If you tell yourself “I’m overreacting I’m just being irrational why can’t I just be calm like everyone else”, this completely gaslights yourself (denies your own reality). In essence our body freaks out more because instinctually this does feel like a reason to be anxious to our body. When I validate I accept that this is happening even if I think it’s wrong and I shouldn’t be feeling this. I validate and accept that this is how I’m feeling even if it’s from something small.

Then I dive into the feeling. This part feels very impossible to do if you’ve never done it before but trust me the fear of facing/feeling fully the fear is greater than actually feeling it. Over time the more we deny our feelings and thoughts, we become more and more disconnected with ourself. It becomes hard to enjoy life fully and numbs out a part of us we actually really need to pay attention to. Our negative emotion is a direct path to finding how to make us feel better. It’s like a symptom from a cold, you have to first accept that you have symptoms of an illness to then be able to diagnose and then treat that sickness. You have to first accept you are having this emotion to be able to find the root of the problem and to then come up with a plan to “fix” the problem.

When I first validated and dived into my anxiety I very quickly felt calmer. It was the first time I was ever actually present with myself and I’ve been having panic attacks since I was almost 5 from abuse. It took me awhile though so what I’m saying here is it isn’t easy at all. In fact if you believe you can’t do this by yourself do this with a therapist or a family member or friend that understands you and what you’re going through. When I first did it I had been crying and hyperventilating for over an hour then suddenly I remembered something I read about being present with yourself through hard moments. Then I just decided to try it, because what the hell I already am losing my shit why not try something different for once. So I validated myself and made myself open to feel whatever it was that felt like it was going to burst in my chest. I closed my eyes and I heard silence, my rushing thoughts had stopped, the room had stopped spinning, and I felt better.

Not every time does this happen. One time I did this and instead of feeling relief I actually felt the pain inside of me first. It was so painful! I have no idea how else to describe it but it was so much grief it felt like the pain of losing your soulmate and your family type of grief. When I opened myself up I allowed however much time I needed. So I felt this pain for 40+ minutes; just ugly sobbing on the floor in my kitchen. I was trying my best to let me handle this situation naturally without forcing myself to do anything or to feel anything. I just wanted to let my emotions flow through and out of me. At one point I naturally felt the urge to accept whatever upset me. I accepted that it happened and I decided to use the rain to grow and not to be drowned anymore by it. So .. I hugged myself. I hugged myself and kept saying “it’s okay. There is a reason why I’m feeling this and it’s okay. I’m here now with you (myself) I’m here. I’m not leaving this time.” I said this to myself 7x before I calmed down. A few times after this event I did the same method again but I didn’t have to cry so much to feel better. But another time after I had cried a bit more. Based on how big the situation is impacting you depends on how long you need to sit with yourself to do this process. I’m sure in my future I will have to sit with myself for days, months probably years before I can accept and let go so I can form a plan to move forward. And this is completely fine if you feel this is you.

So I learned that telling yourself you shouldn’t feel the way you feel, and think the way you think is the biggest form of self betrayal you could ever do. So with the example of anxiety: when I read a ton of times people saying facing your fears will help you overcome it I would get pissed off because obviously in my mind they didn’t understand anxiety especially anxiety disorders. What I learned though is that phrase can be looked at another way: it’s not always literally facing your fear physically, but facing the fear mentally.

For people with anxiety disorders it can take a couple to a whole bunch of times to get past that one fear. Which is why exposure therapy works so well for anxiety disorders: it’s the only time you ever have to purposely try to be in that moment with the fear, to be with yourself in that moment. Where overtime the fear gets less and less. Our body isn’t scared of the actual fear most of the time, it’s usually scared of what we think will be the outcome of that fear based on an experience or hearing something bad happening to someone else. It’s all in the mind and that’s the first place you should learn to be present with when all you want to do is run or disappear from whatever’s causing the anxiety. What’s the first thing a regular parent does when seeing their child upset? They sit with them. Then they tell them it’s okay to feel the way they do: giving them permission to feel. And then they give advice to move forward. This process should be done with every relationship we have with others and ourself.

All of this can be applied to any emotion good or bad. I say good because some people find it hard to accept happiness. The first step is to validate your feelings! Accept that this is happening and it was caused by something big or small or nothing at all and that’s fine. Working towards moving on would to be to be more open to future happiness.

You can take this model of validating, accepting, letting go/moving forward, and transform your entire life. being present with your own thoughts, feelings, emotions has to be done first and only then can you work forward to heal, grow, or let go.

My advice is to do this when you’re in a crisis and can’t reach any help. Do this when you have a very strong emotion that you find yourself to be pushing against. You can do this actually whenever you want. You can start off with small emotions and work your way up. For DPDR (depersonalization/derealization) do this whenever you want. DPDR is an intense form of disconnection that causes dissociation. Learning to be present with any emotion will help you to over time become more and more connected with yourself. If you find yourself really hesitant to do this, that’s perfectly fine. Just know that the more hesitant you are the more you know in the future you need to attempt this process. The more hesitant you are the more intense the emotion is from past self rejection: your body can become so disconnected from continuous self rejection that your subconscious doesn’t trust you to stay present and therefore will make it harder for you to access that part of yourself. This can be done by creating extreme fear and panic the closer you get to feeling. This can be done by blocking a memory you can’t access. Theres lots of ways your mind can block or distract you from reaching a memory or feeling that was too painful for your past self to handle. This is done out of protection for that part of you and for yourself as well, so both parts within you don’t have to confront whatever is causing your intense emotion. This is why I strongly suggest doing this under the guidance of a therapist whether in session or not.

☀️💛 Good luck stay safe beautiful angels 💛☀️

[thelonelyrainbowguy]

It’s Disability Pride Month!

So hi, I’m Em. I was diagnosed with autism in December 2017 after a lifetime of feeling alien, not knowing how to function or fit in like it seemed everyone else did. This caused severe depression and anxiety, and I was self-harming (4 years clean this past April!) and seriously suicidal for a long time because everything was just Too Much.

In addition to (mostly) Pure-O OCD, PTSD, and cPTSD, I also have joint hypermobility (suspected Ehlers-Danlos, but I have yet to work on a diagnosis for that), mild fibromyalgia, hypothyroidism, gut issues, and chronic pain.

Autism is the only one of my issues I really think of as a disability. Don’t get me wrong, autistic people are amazing, including myself! If there were a pill I could take that would make me neurotypical, I wouldn’t do it!

But anything that makes it harder to function in neurotypical society is a disability. I don’t pick up on a lot of social cues, body language, or hints. I find it painful to make eye contact. I have a hard time reading facial expressions or making the appropriate ones myself. I have sensory issues that make normal things like shopping and working a job very difficult. I’ve literally burst into tears in a restaurant because there were too many choices.

Autism IS a disability, but it also makes me special. I’m observant, creative, I think outside the box, I’m blunt and honest, I’m weird (and all the good people are), I pursue my goals with single-minded determination, and when I’m interested in something, I can absorb so much information about it! I experience life so much more intensely, which can suck when I’m trapped in a bright, loud, or smelly place, but when I’m walking through the woods and I can feel the colors of the leaves like joy in my chest, or when I close my eyes and listen to music and feel my emotions dancing to the beat, it’s breathtaking.

Autistic people are wonderful and we deserve to be loved, cherished, and celebrated.