11-2-17 - I read a good article by Pete Walker last night about abandonment depression. I'm feeling my typical abandonment melange/depression the last few days. The article on his website was very interesting and he contends that feeling depression can be therapeutic if it's not shamed (typical of the worldview that depression is a character defect) and processed by staying with the feelings and observing them so they can be integrated. He gets pretty deep in the article and I like the idea of not automatically trying to avoid my depressive episodes with one of my 4F responses. I agree that the typical American worldview tends to be "happiness is the only healthy state of being", which I think is BS. I'm not saying that I enjoy my depression but I'm starting to honor it and process it in a different way. First, I usually can't avoid it, so it's inevitable. Also, I feel it's a healthy reaction to years of trauma and self-abandonment. That stuff is sad and wrong and the feelings it produced can't be simply pushed aside.
Over the past months, I have been trying to stay with those feelings and "notice" them. I haven't done this in a while so last night I tried it again. I was feeling very low and it was affecting me mentally and physically. Mentally, I noticed that my critic was trying to disassociate by making up stories in my head. Also, I was craving sugar and bread. Instead of eating a bunch of unhealthy food and spacing out watching TV, I found a quiet room and laid down. It was hard to stay with my feelings but I was able to do it after coming back to my awareness over and over. Here is what I noticed:
Noticing my body (Somatic) reaction: The most noticeable sensation was in my stomach. It started with the ball of slightly painful emotion in my stomach. It felt like a balloon that had a dull ache on the outside. I tried to stay with it and it would pulse with more and slightly less intensity. Also, I feel aching in my chest, more near the sides under my armpits. After extended attention of these sensations I intuitively knew that I've had these physical feelings all my life, especially during depressive episodes. I also remembered that the original fear that started these feelings was way more painful and intense. Instead of trying to suppress the feelings I stayed with them. It was hard at times to try and keep myself from tensing up.
TRIGGER WARNING: Brief Descriptions of Emotional, Mental and Physical Abuse
Noticing my thinking: While focussing on the physical feelings, every once in a while I would have a memory of my mother in a rage state, her face gigantic and red while screaming at me (maybe pre-verbal memory as I couldn't understand the words in the memory). I had a few memories of being hit and thrown around, again my mom seemed very large so I think this was pre-verbal. Also, memories of being left alone in strange places (rooms I've never seen) and feeling extreme fear. The hardest memories to stay with were the shadow figures in a darkened room. They were looking at me and moving toward me. I had to sit up at one point as this was too much. My chest would start shaking while these memories came up. It was very hard not to disassociate, and I would occasionally by going numb or sitting up. Luckily, the scariest memories were very brief. Back and forth, back and forth, I kept bringing my attention back to noticing my body and allowing my thoughts. I feel that these are the things that fuel my ongoing depression just under my awareness. This was significant for me. I was having moments of being mindful of what usually causes internal alarms to sound. I may never have full remembrance, and I'm not really seeking that. I want to learn to feel and integrate the painful feelings if possible.
End Trigger Warning
I grieved and cried after about 30 minutes of doing this. I felt physically drained but also some relief. Mainly, I have much less shame about my depression. At the end of Walker's article, he talks about honing "staying present with depressive feelings" to a point of a sort of spiritual experience. That sounds cool but I'm nowhere near that point. I don't know why I was able to do this. I think I'm ready to really explore my feelings. I think I'm starting to see they won't destroy me. They sure do hurt sometimes though and I still fall into the 4Fs. I'm also working against a part of myself that likes disassociation, maybe even loves it (inner critic, inner child?). I still find myself in daydreams of when I was acting out on all sorts of process addictions and substance addictions. It's been many years since I have used mind altering substances but only a short time on the other addictions and I'm still addicted to sugar and caffeine.
I'm glad I'm still journalling about this and that this community is here. I'm meeting a friend at an ACA meeting tonight and will talk to him about this as well. I'm grateful for recovery and this community and a safe place to share.
Over the past months, I have been trying to stay with those feelings and "notice" them. I haven't done this in a while so last night I tried it again. I was feeling very low and it was affecting me mentally and physically. Mentally, I noticed that my critic was trying to disassociate by making up stories in my head. Also, I was craving sugar and bread. Instead of eating a bunch of unhealthy food and spacing out watching TV, I found a quiet room and laid down. It was hard to stay with my feelings but I was able to do it after coming back to my awareness over and over. Here is what I noticed:
Noticing my body (Somatic) reaction: The most noticeable sensation was in my stomach. It started with the ball of slightly painful emotion in my stomach. It felt like a balloon that had a dull ache on the outside. I tried to stay with it and it would pulse with more and slightly less intensity. Also, I feel aching in my chest, more near the sides under my armpits. After extended attention of these sensations I intuitively knew that I've had these physical feelings all my life, especially during depressive episodes. I also remembered that the original fear that started these feelings was way more painful and intense. Instead of trying to suppress the feelings I stayed with them. It was hard at times to try and keep myself from tensing up.
TRIGGER WARNING: Brief Descriptions of Emotional, Mental and Physical Abuse
Noticing my thinking: While focussing on the physical feelings, every once in a while I would have a memory of my mother in a rage state, her face gigantic and red while screaming at me (maybe pre-verbal memory as I couldn't understand the words in the memory). I had a few memories of being hit and thrown around, again my mom seemed very large so I think this was pre-verbal. Also, memories of being left alone in strange places (rooms I've never seen) and feeling extreme fear. The hardest memories to stay with were the shadow figures in a darkened room. They were looking at me and moving toward me. I had to sit up at one point as this was too much. My chest would start shaking while these memories came up. It was very hard not to disassociate, and I would occasionally by going numb or sitting up. Luckily, the scariest memories were very brief. Back and forth, back and forth, I kept bringing my attention back to noticing my body and allowing my thoughts. I feel that these are the things that fuel my ongoing depression just under my awareness. This was significant for me. I was having moments of being mindful of what usually causes internal alarms to sound. I may never have full remembrance, and I'm not really seeking that. I want to learn to feel and integrate the painful feelings if possible.
End Trigger Warning
I grieved and cried after about 30 minutes of doing this. I felt physically drained but also some relief. Mainly, I have much less shame about my depression. At the end of Walker's article, he talks about honing "staying present with depressive feelings" to a point of a sort of spiritual experience. That sounds cool but I'm nowhere near that point. I don't know why I was able to do this. I think I'm ready to really explore my feelings. I think I'm starting to see they won't destroy me. They sure do hurt sometimes though and I still fall into the 4Fs. I'm also working against a part of myself that likes disassociation, maybe even loves it (inner critic, inner child?). I still find myself in daydreams of when I was acting out on all sorts of process addictions and substance addictions. It's been many years since I have used mind altering substances but only a short time on the other addictions and I'm still addicted to sugar and caffeine.
I'm glad I'm still journalling about this and that this community is here. I'm meeting a friend at an ACA meeting tonight and will talk to him about this as well. I'm grateful for recovery and this community and a safe place to share.