Category Archives: Sober inspiration

Thursday Sober Inspiration: 4 years clean and sober! (Straight Sun)

As I celebrate 4 years clean and sober it has prompted renewed reflection. So much has happened between this time last year and now.  Much of it has not been as positive as we would have hoped but then sh*t happens whether you are sober or drinking.  Some of it has been stressful, emotionally overwhelming, and felt downright difficult and unfair but again such is life.  One thing is true through all of this though – at no point has the thought of drinking crossed my mind as a good idea.

So when I wrote last years 3 year soberversary post I hoped that we would now be living in Australia and that isn’t so.  Our plans took a turn for the worse at the end of June when the Australian govt announced that they were reducing the age cap on the permanent residency skilled migrant visa from 50 to 45 effective 1st July.  As I’m 48 that was pretty much the end of the road to our emigration plans.  We may get the opportunity to go over on a temporary work visa for 4 years but it’s highly likely we’d have to return after that. The odds aren’t looking good so we’ve accepted as a family this is most likely the end of the living there dream but we  can still go back on holidays to visit our family whenever we wish.

I hoped that I would have been able to successfully publish my Cambridge research and that isn’t so either.  It is however my writing and so I can publish it here if I so wish, and I do.  So here is my research paper written last year for the University of Cambridge Postgraduate Diploma in Education Studies (Counselling).  This isn’t a true academic piece of writing because it is written in the first person rather than the third.  It uses much of my lived experience (phenomenological approach) so is a mix of qualitative and quantitative research.  That is partly why it isn’t suitable for academic publishing without a great deal of rewriting.  What I would ask is that you are respectful to the personal content contained within it.

What is the link between insecure attachment, alexithymia & addiction

If I had to write a time-frame of what this journey has been like to date I would say this:

  • Year 1 was about escaping the physical & psychological pull of drinking & getting through all the social triggers or big sober milestones (week-ends, weddings, parties, Bank Holidays, birthdays, Xmas & New Year, holidays, seasons).
  • Year 2 was about living sober – having made it through the milestones this year can be harder than the first because it is now ‘normal’ to be a non-drinker rather than a drinker in these social situations.  As Mary Karr writes in Lit: “If you live in the dark a long time and then the sun comes out, you do not cross into it whistling.  There’s an initial uprush of relief at first, then – for me, anyway – a profound dislocation.  My old assumptions about how the world works are buried, yet my new one’s aren’t yet operational.”  Sums it up beautifully 🙂
  • Year 3 was where I started to process the emotional sobriety elements of living in recovery.  It was too soon to start deep diving in to the issues but I started to tentatively explore the work that needed to be done later and build my emotional resilience in preparation.
  • Year 4 has been the mother-load of emotional recovery work for me.  Now I’ve felt emotionally robust enough to deep dive on some of the underlying reasons why I drank and to be resilient enough to sit with those feelings and it not trigger an emotional relapse that is then a risk for a full relapse.  And again in the words of Mary Karr from Lit: “A lot of therapy is looking through a child’s eyes, she says.  This is looking through an adult’s”  Again, absolutely bang on!

This is only my experience of sobriety though and we are all very different in how we experience both drinking and recovery.  Melody Beattie in her book: Beyond Codependency describes the stages of recovery as expressed by Timmen Cermak as: survival/denial -> reidentification -> core issues -> reintegration -> genesis (which beautifully mirrors my years 1-4 so far!).  She goes on to say: “This is the recovery process.  It’s a fluid process, with carryovers and crossovers at different stages.  There isn’t a fixed time frame for moving through these stages ….. Recovery is a healing and a spiritual process.  We travel from self-neglect into self-responsibility, self care and self love.  I’ve learned that self-care isn’t narcissistic or indulgent.  Self care is the one thing I can do that most helps me and others too.

And of the genesis stage which is where I now consider myself:

This isn’t the end.  It’s a new beginning.  We’re no longer carrying around our “imprisoned” selves.  Nor are we indulging in all our whims and desires.  Discipline has found its place in our lives too.  Like butterflies broken loose from a cocoon, our selves are “flying free” …  We’ve found a new way of life – one that works.

I would not have changed any of it and remain certain that my decision to stop was one of the best of my lifetime so far.  My life would have been poorer were it not for the friendships and connections I have made out here on the inter-webs because of that single decision to put down my last drink on the 20th September 2013.

Although drink holds no appeal right now I am under no illusion that like Smaug in Lord of the Rings my addiction is like a sleeping dragon that one drink could awaken.  Because as Tolkien wrote Smaug is “a most specially greedy, strong and wicked wyrm”.  I remain alert and resolute heartened by the knowledge that as I head on towards 5 years sober this time next year, the risk of relapse drops to around 15%.

And to end this post?  The only way I know how to celebrate – with a tune!  Orbital ‘Straight Sun’ and some fantastic timeframe video of the UK 🙂

Sober inspiration: Out of the Shadows, Out of the Shame

So another month another book – the final one downloaded onto my kindle relating to recovery before I pause and allow all of this reading to be internalised and processed.  Out of the shadows, out of the shame indeed.

Claudia Black’s book Changing Course is about recovery and as the book is described:

“Claudia Black extends a helping hand to individuals working their way through the painful experience of being raised with addiction. “How do you go from living according to the rules – Don’t Talk, Don’t Trust, Don’t Feel – to a life where you are free to talk and trust and feel?” Black asks. “You do this through a process that teaches you to go to the source of those rules, to question them, and to create new rules of your own,” she explains. Using charts, exercises, checklists, and real-life stories of adult children of alcoholics, Black carefully and expertly guides readers in healing from the fear, shame, and chaos of addiction.”

This particular section really struck me and so I’m sharing it here:

Recovery is living a life free from shame.  It is recognising that you are not your secret; you are not your family secrets.  You are a person with a myriad of experiences, some of them very painful.  But, the pain of exposing the secret very, very rarely compares to the pain of keeping the secret.  And once the knowledge is shared, the relief feels like the warmth of the summer sun after a very long, cold winter.

The following are some of the reasons people reveal secrets:

  1. It relieves a burden.  You no longer have to continue to lie to others.  The secret has made life more difficult.  It is no longer necessary to spend any more energy keeping it.
  2. It allows you to be true to yourself.  It allows you to be honest with yourself.
  3. It prevents a possible surprise discovery.  Some secrets are shared to lesson the shock or surprise that would be created if a significant other found out.
  4. It enables you to have a more honest relationship with another.  When you share a secret with someone, you are conveying the added message that you trust them with something very important to you.  You are sharing at a more vulnerable level and that often creates in the other person a reciprocal willingness to be open and vulnerable.  The result is that a greater trust develops between the two of you.
  5. It stimulates family change.  When you decide to speak up, other family members are encouraged to make changes in their own lives.
  6. It could be a plea for help.  When the secret you confide still needs to be attended too (for example, if you are drinking too much and not yet in recovery), telling another person is a way for you to begin to move yourself towards getting help.

Recovery does not include secrecy.  It means speaking your truth.  You must end the Don’t Talk rule for yourself.

This is all so true for me and I carried such shame around my drinking.  At approaching 4 years in recovery my shame is almost non-existent.  A friend recently asked me if I was still not drinking.  I said that I wasn’t and that it held absolutely no appeal to me now.  I now know deep in my soul that drinking would not improve or make any situation better.  To be free from the shame is a gift that one drink can never compete with, and that is all it would take to undo it all.  If you’re reading this and think you’re drinking too much, reach out to someone and share your secret.  It could be the most powerful thing you could do for yourself.

Friday Sober Inspiration: Reasons to Stay Alive

So I read the book by Matt Haig Reasons to Stay Alive quite early on in my recovery.  It was published in December 2015 and it was Bryony’s interview with him on the MadWorld podcast series that reminded me of what a great book this is.

You can read an extract from it here.

And here’s an interview with Matt from The Guardian when it was published:

Why did it take you 15 years to get the courage to write about depression?
I was meant to be writing a blog for the Books Trust, as their writer in residence, about novel writing but ran out of things to say and was starting to repeat myself. So I thought: OK, I’ll write about depression, this thing I had always had inside me and wanted to get out. And I got an incredible response, not because the blog was great but because I’ve noticed when anyone talks honestly about depression, it breeds a warm, sincere response from people. Everybody has a story about depression yet, for decades, we have been silent about it.

Is writing a way out of depression?
Writing is not the way but it helps. In February 2000, I was in the depths of depression. I was 24 and back from Ibiza, living at home in Newark [Nottinghamshire], in my childhood bedroom. I started writing bits and pieces – unreadable, angsty stuff. Articulating what is in your head is therapeutic. Words are a shared thing – depression lends itself to melodrama: you believe you’re going through something no one else has been through. At 31, Abraham Lincoln wrote: “I’m the most miserable person now living.” That is the drama of being a young man. That is the drama of depression.

How did you recover?
I still get bouts of depression but I am a lot better than I was. Staying sane and well is a complicated, never-ending process. The critical thing was that I had people I could talk to around me. My solution was never medical. What ultimately helped me was time. Depression told me I wouldn’t make my 25th birthday, then I made my 25th … and then I made my 30th.

One of the surprises is how speedy you make your experience sound, saying that adding anxiety to depression ‘presses fast-forward’?

Most people have depression with anxiety. They overlap in complicated ways. Mine trickled over into OCD and panic disorder. One of the main symptoms of anxiety is racing thoughts.

Why were you living in Ibiza?
I was a party person at university. I went to Hull, then Leeds. I used to drink a lot. (In one fell swoop, I gave up drinking and smoking. I became scared of anything that could alter my brain chemistry). Anyway, I met my partner, Andrea, early on and we went on holiday to Ibiza. After another winter in Hull, we thought it would be nice – probably against our parents’ wishes – to try and get work in Ibiza. I was selling tickets, doing a bit of PR. Andrea got the good job – running the office for the island’s largest party. Ibiza contributed to depression in that I was run down: we weren’t eating well, there had been heavy drinking, no sleeping, a lot of unhealthiness.

How worried were your parents when depression struck?
It happened suddenly so they had to be aware of that. I wasn’t mad or delusional but I was worrying about things too much. I knew who I was. I could hold a conversation, there was nothing obviously wrong with me. My mother had experienced postnatal depression but that made it harder for her because it brought it all back. Unlike with physical illnesses, there is always with depression, I believe wrongly, guilt and blame attached.

Your dad is quoted telling you to pull yourself together …
I feel guilty about that but you can’t write what is vaguely a memoir without betraying someone. I wanted the main person I betrayed to be myself. My mum has only just read the book…

How did she react?
Long, emotional texts that said it was hard for her to read but she thought it was brilliant and that it made her understand depression better.

Is depression different for each person who experiences it?
I don’t know. I’ve only ever been me.

Is it safe to generalise?
It is dangerous not to – despair is universal.

Is technology a contributing factor?
I became ill in 1999 and didn’t even have a mobile phone. Facebook and Twitter provide a Samaritans culture: people are there to chat to 24/7. That said, the addictive aspects of the internet, comparing yourself against other people, is negative for mental health.

Your most unexpected message is that depression can be a force for good?
If you took away all pain, if everyone lived for ever, everything would be bland, flat and boring, there would be no reason for art, music, newspapers, love because we would all be in a mono state of happiness. You cannot belittle depression yet a lot of people would not undo that side of themselves because it changes your thoughts. It makes you appreciate things you would not have appreciated before: like just being alive. Thinking about death makes you analyse what life is. Anxiety makes you curious and curiosity leads to understanding. I wouldn’t be a writer without depression.

Did becoming a published author boost your self-esteem?
It gave me a sense of identity. I had the confidence to write a novel and send it off which I wouldn’t have had before. We were in debt which gave me this ridiculous drive. I wrote a book about talking dogs – a reworking of Henry IV Part 1 – and ended up in more debt! Being published gave me that sense of: that is what I am here for.

What does Andrea make of your writing about depression and her role in helping you?
She is a shy person and we are both a bit antsy because it is your life and people are going to be disbelieving. She and I used to write side by side. Her books were – she hates the word – “chick lit”. When we had kids [now 5 and 7], she stopped but is now writing again, she has some ideas for children’s books.

Do you worry about your children inheriting the depressive gene?
Yeah. It is a confidence thing – if there is a link between how you raise a child and the adult. We try not to be unreasonably critical but I’m of the grim belief that each generation corrects its parents’ mistakes and then makes new mistakes of its own.

You once worked in a cabbage factory warehouse. That could bring on a depression?
Strangely, I don’t get depression in adverse situations. Hard work can be therapeutic. I hated the cabbage factory but it wasn’t capital D depressing.

You suggest we’re losing sight of what matters in over-affluent lives?
Yes, absolutely. I’d feel worse in shopping centres. Adverts, designed to make you feel bad, depressed me – they create a void. It’s easy to lose your priorities and think: I’ve got to have this sort of job or earn this amount of money. It would be lovely to live in a culture where calmness was the aim.

What is the single most important thing to tell someone depressed?
However much in the foreground depression feels, you are separate to it. This is going to sound cheesy but I’d say: You are the sky. A cloud comes and dominates the sky. But the sky is still the sky. Depression tells you everything is going to get worse but that’s a symptom. Don’t give depression power – constantly discredit it.

Giving up alcohol was a major part of Matt’s recovery in the earlier years and you can hear him talk about it with Bryony here:

https://bryonysmadworld.telegraph.co.uk/e/mad-world-matt-haig/

Like Bryony I loved his lists in the book.  Although this is written about depression it could so easily be about alcohol dependence too (excerpt taken from his blog):

7. Ignore stigma. Every illness had stigma once. Stigma is what happens when ignorance meets realities that need an open mind.

Sober Inspiration: Stepping away from Self-Improvement

So I seem to be getting the same message from different sources and in different mediums.  I’m guessing I need to take note!  This also mirrors a conversation I had with Prim about how I’d overdone it somewhat in the self-help reading and had emotionally overwhelmed myself in the process 🙁  So in a direct snapback to that I then read the book Stand Firm: Resisting the Self-Improvement Craze (see image) and then serendipitously listen to a podcast interview with Danielle LaPorte where in discussing her new book White Hot Truth – she hits upon similar themes 🙂

His book’s premise is this:

The pace of modern life is accelerating. To keep up, we must keep on moving and adapting – constantly striving for greater happiness and success. Or so we are told. But the demands of life in the fast lane come at a price: stress, fatigue and depression are at an all-time high, while our social interactions have become increasingly self-serving and opportunistic.
 
How can we resist today’s obsession with introspection and self-improvement? In this witty and bestselling book, Danish philosopher and psychologist Svend Brinkmann argues that we must not be afraid to reject the self-help mantra and ‘stand firm’. The secret to a happier life lies not in finding your inner self but in coming to terms with yourself in order to coexist peacefully with others. By encouraging us to stand firm and get a foothold in life, this vibrant anti-self-help guide offers a compelling alternative to life coaching, positive thinking and the need always to say ‘yes!’

It introduces 7 steps:

  1. Cut out the navel gazing
  2. Focus on the negative in your life
  3. Put on your No hat
  4. Suppress your feelings
  5. Sack your coach
  6. Read a novel – not a self-help book or biography
  7. Dwell on the past

He espouses the Hellenic tradition of Stoicism:

Stoicism is predominantly a philosophy of personal ethics which is informed by its system of logic and its views on the natural world. According to its teachings, as social beings, the path to happiness for humans is found in accepting that which we have been given in life, by not allowing ourselves to be controlled by our desire for pleasure or our fear of pain, by using our minds to understand the world around us and to do our part in nature’s plan, and by working together and treating others in a fair and just manner.

“Will-power is like muscle strength, the Stoics believed: the more we exercise it, the better and stronger it becomes.  No matter how silly such innocent examples might sound, it isn’t so stupid to practice turning down a dessert, a glass of wine or a lift in a car.  Self-control is one of the absolutely key virtues for the Stoics, albeit one that encounters a degree of adversity in our accelerating culture, with its penchant for ‘living in the moment’ and its exhortations to ‘Just Do It!’ as the ad says”.

He goes on to say: “As an ‘anti self-help philosophy’ I definitely think it’s useful, partly because it emphasises self-control, a sense of duty, integrity, dignity, peace of mind and a willingness to come to terms with (rather than find) yourself.”

Quite.  Practical pragmatism if you will.

And Danielle is riding the same vibe too it would seem as a reflection of the backlash against the self-improvement movement.  Her book asks:

Has your self-help become self-criticism?

White Hot Truth is a wise and often (hilariously) relatable exploration of the conflicts between spiritual aspiration and our compulsion to improve, from Oprah SuperSoul 100 member, Danielle LaPorte.

Danielle cheerleads seekers to fully own their wisdom by having a good laugh (and maybe a good cry) at all the ways we’ve been trying to improve on our self-improvement.

I’ve enjoyed reading and listening to these and hope you do to 🙂

Sober Inspiration: How to Be a Little Less Certain of Yourself

I’ve been reading this book over the summer and really like Mark Manson’s writing.  Thought I’d share his wisdom about how being less certain of ourselves can be valuable in terms of personal growth and insight.  This excerpt is based on his blog post that you can read in it’s entirety here: https://markmanson.net/wrong-about-everything

Over to Mark –

Questioning ourselves and doubting our own thoughts and beliefs is one of the hardest skills to develop.  But it can be done.  Here are some questions that will help you breed a little more uncertainty in your life.

Question 1: What if I’m wrong?

As a general rule, we’re all the world’s worst observers of ourselves.  When we’re angry, or jealous, or upset, we’re oftentimes the last one to figure it out.  And the only way to figure it out is to put cracks in our armour of certainty by consistently questioning how wrong we might be about ourselves.

“Am I jealous – and if I am, then why?” “Am I angry?””Is she right, and I’m just protecting my ego?”

Questions like these need to become a mental habit.  In many cases the simple act of asking ourselves such questions generates the humility and compassion needed to resolve a lot of our issues.

But it’s important to note that just because you ask yourself if you have the wrong idea doesn’t necessarily mean that you do.  The goal is merely to ask the question and entertain the thought at the moment, not to hate yourself.

It’s worth remembering that for any change to happen in your life, you must be wrong about something.  If you’re sitting there, miserable day after day, then that means you’re already wrong about something major in your life, and until you’re able to question yourself to find it, nothing will change.

This was me when I was drinking.  I KNEW something was wrong and I was unhappy but this thought was cognitively dissonant to my belief (beliefs drive values) that my life was not worth living if I couldn’t drink alcohol (my addict voice could be really melodramatic!!)

Question 2: What would it mean if I were wrong?

Many people are able to ask themselves if they’re wrong, but few are able to go the extra step and admit what it would mean if they were wrong.  That’s because the potential meaning behind our wrongness is often painful.  Not only does it call into question our values, but it forces us to consider what a different, contradictory value could potentially look and feel like.

Aristotle wrote, “It is the mark of an educated mind to be able to entertain a thought without accepting it”.  Being able to look at and evaluate different values without necessarily adopting them is perhaps the central skill required in changing one’s own life in a meaningful way.

Probing questions are necessary in order to get at the core problems that are motivating our dickish behaviour.

So the contadictory value I needed to consider was that a sober life or a  life was worth living if I couldn’t drink alcohol.  I had to consider the possibility – which is where sober blogs and communties are so powerful!  Here’s an excerpt of a recent post of Prim’s saying pretty much the same thing!  Thank you Prim 🙂

“If you are in the early days of sobriety – which I would classify as at least the first 200 days – then you may well have taken that decision because all the evidence has been proclaiming to you that your belief that consuming alcohol is an enjoyable and vital part of life is NOT TRUE, at least for you. and after decades perhaps of drinking, and social conditioning, that is an immensely hard belief to back away from, to challenge, to change.

one of the reasons I blog is to try to help those who HAVE identified they have an issue with alcohol, and to offer hope and example that life without alcohol is not lesser, but vastly more. that it is not a case of not being able to drink, but not having to drink. which is something I am still thankful for, every day.”

Question 3: Would being wrong create a better or a worse problem than my current problem, for both myself and others?

This is the litmus test for determining whether we’re got some pretty solid values going on, or we’re totally neurotic fuckwads taking our fucks out on everyone, including ourselves.

The goal here is to look at which problem is better.  Because after all, as Disappointment Panda said, life’s problems are endless (but equally happiness comes from solving life’s problems).

With drinking my options were – Option A continue drinking or Option B mistrust my  (addiction driven) belief that my life is not worth living if I can’t drink alcohol and remain humble and open to the idea that a life without booze might very well be the better problem to have.

Option A felt easier for sure at the time and Option B appeared hard and painful so it felt like the more difficult choice.

I try to live by a few rules, but one that I’ve adopted over the years is this: if it’s down to me being screwed up, or everyone else being screwed up, it is far, far, far more likely that I’m the one who’s screwed up.  I have learned this from experience.  I have been the asshole acting out based on my own insecurities and flawed certainties more times than I can count.  It’s not pretty.

That’s not to say there aren’t certain ways in which most people are screwed up.  And that’s not to say that there aren’t times when you’ll be more right than most other people.

That’s simply reality: if it feels like it’s you versus the world, chances are it’s really just you versus yourself.

It was me versus myself – well actually me versus my addiction.

Our most radical changes in perspective often happen at the tail end of our worst moments.  It’s only when we feel intense pain that we’re willing to look at our values and question why they seem to be failing us.  We need some sort of existential crisis to take an objective look at how we’ve been  deriving meaning in our life, and then consider changing course.  You could call it “hitting bottom” or “having an existential crisis”.  I prefer to call it “weathering the shitstorm”.  Choose what suits you.

If you’d like to read my answer to Question 3  I was recently a featured Sober Story on Living Sober: http://www.livingsober.org.nz/sober-story-lou/

Learn to sustain the pain you’ve chosen.  When you choose a new value, you are choosing to introduce a new form of pain into your life.  Relish it. Savour it, Welcome it with open arms.  Then act despite it.

I won’t lie: this is going to feel impossibly hard at first.  But you can start simple.  You’re going to feel as though you don’t know what to do.  But we’ve discussed this: you don’t know anything.  Even when you think you do, you really don’t know what the fuck you’re doing.  So really, what is there to lose?

LIfe is about not knowing and then doing something anyway.  All of life is like this.  It never changes.  Even when you’re happy.  Even you’re farting fairy dust.  Even when you win the lottery and buy a small fleet of Jet Skis, you still won’t know what the hell you’re doing.  Don’t ever forget that.  And don’t ever be afraid of that.

If you’re certain about your drinking not being a problem  – maybe it’s time to ask yourself these questions?  And if you’ve hit bottom please reach out.

 

 

Friday Sober Inspiration: Shame and The Squirrel Cage

So I’ve been reading John Bradshaw’s Healing The Shame That Binds You and oh my goodness when I read the section on Shame as The Core and Fuel of Addiction I almost fell off my chair!  It’s called The Squirrel Cage and is so reminiscent of this post I wrote it is spooky …..

I’m going to quote this section from his book but will share a series of Youtube video’s you can watch where he speaks about shame and this book’s premise.  There are 5 video’s in total and I’ll link the first one below.

Over to John:

Neurotic shame is the root and fuel of all compulsive/addictive behaviours.  My general working definition of compulsive/addictive behaviour is “a pathological relationship to any mood altering experience that has life-damaging consequences.”

The drivenness in any addiction is about the ruptured self, the belief that one is flawed as a person.  The content of the addiction, whether it be an ingestive addiction, or an activity addiction (such as work, shopping or gambling), is an attempt at an intimate relationship.  The workaholic with his work and the alcoholic with his booze are having a love affair.  Each one alters the mood in order to avoid the feeling of loneliness and hurt in the underbelly of shame.  Each addictive acting out creates life-damaging consequences that create more shame.  The new shame fuels the cycle of addiction.

The image at the top of the post is taken from Dr Pat Carne’s work, giving you a visual picture of how internalized shame fuels the addictive process and addictions create more shame, which sets one up to be more shame-based.  Addicts call this the squirrel cage.

I used to drink to solve the problems caused by drinking.  The more I drank to relieve my shame-based loneliness and hurt, the more I felt ashamed.  Shame begets shame.

The cycle begins with the false belief system shared by all addicts: that no one could want them or love them as they are.  In fact, addicts can’t love themselves.  They are an object of scorn to themselves.  This deep internalized shame gives rise to distorted thinking.  The distorted thinking can be reduced to the belief, “I’ll be okay if I drink, eat, have sex, get more money, work harder, etc.”  The shame turns one into what Kellogg has termed a “human doing” rather than a human being.

Worth is measured on the outside, never on the inside.  The mental obsession about the specific addictive relationship is the first mood alteration, since thinking takes us out of our emotions.  After obsessing for a while, the second mood alteration occurs.  This is the “acting out” or ritual stage of the addiction.  The ritual may involve drinking with the boys, secretly eating in one’ s favourite hiding place or cruising for sex.  The ritual ends in drunkenness, satiation, orgasm, spending all the money or whatever.

What follows is shame over one’s behaviour and life-damaging consequences: the hangover, the infidelity, the demeaning sex, the empty pocketbook.  The meta-shame is a displacement of affect, a transforming of the shame of self into the shame of “acting out” and experiencing life-damaging consequences.  This meta-shame intensifies the shame-based identity: “I’m no good; there’s something wrong with me,” plays like a broken record.  The more it plays, the more one solidifies one’s false belief system.  The toxic shame fuels the addiction and regenerates itself …..

I would really recommend the book but if you’re a visual and auditory learner instead watch here:

Sober inspiration: Emotional Hunger and Addiction

So I’ve been reading Pete Walker’s second book Complex PTSD: From Surviving to Thriving.  This is not the first time I’ve talked about Pete’s writing which has been revolutionary for me in deepening my understanding of the emotional recovery aspects of addiction and you can read them all here.  In this book he digs even deeper into recovery from emotional trauma and I felt compelled once again to share what he wrote specifically about emotional hunger and addiction.

He writes “The emotional hunger that comes from parental abandonment often morphs over time into an insatiable appetite for substances and/or addictive processes.  Minimization of early abandonment often transforms later in life into the minimizing that some survivors use to rationalize their substance and process addictions.  Fortunately, many survivors eventually come to see their substance or process addictions as problematic (*raises hand in acknowledgement*).  But many also minimize the deleterious effects of their addiction and jokingly dismiss their need to end or reduce their reliance on them (*raises hand again*).

When the survivor  has no understanding of the effects of trauma or memory of being traumatized , addictions are often understandable, misplaced attempts to regulate painful emotional flashbacks.  However many survivors are now in a position to see how self-destructive their addictions are.  They are now old enough to learn healthier ways of self-soothing.

Accordingly, substance and process addictions can be seen as misguided attempts to distract from inner pain.  The desire to reduce such habits can therefore be used as motivation to learn the more sophisticated forms of self-soothing that Cptsd recovery work has to offer.

Grieving work offers us irreplaceable tools for working through inner pain.  This then helps obviate the need to harmfully distract ourselves from our pain.

If you’d like to listen to someone talking about their experience of PTSD can I recommend the recent interview of Will Young on Bryony Gordon’s Mad World.

I appreciate that not all of those who visit this blog or read these posts come from traumatic or emotionally abusive childhoods, but equally some of us do.  As AA advocates ‘take what you need and leave the rest’ and hat tip to Anne over at ainsobriety who gets a mention in the recovery piece linked to this AA wisdom! 🙂

Friday Sober Inspiration: Heads Together + Mad World podcast

So this caught my eye over the Easter week-end and struck a cord in so many ways.  The London Marathon is this week-end – Sunday 23rd April and this is the Virgin Money London Marathon chosen charity which is also supported by Prince William & Catherine and Prince Harry.

Here’s what their website says:

ABOUT HEADS TOGETHER

Through our work with young people, emergency response, homeless charities, and with veterans, we have seen time and time again that unresolved mental health problems lie at the heart of some of our greatest social challenges.

Too often, people feel afraid to admit that they are struggling with their mental health. This fear of prejudice and judgement stops people from getting help and can destroy families and end lives. Heads Together wants to help people feel much more comfortable with their everyday mental well-being and have the practical tools to support their friends and family.

The Heads Together campaign will build on the great work being done by our partner charities so that prejudice and fear no longer stand in the way of people getting the help they need.

Being the 2017 Virgin Money London Marathon Charity of the Year is the perfect springboard for the Heads Together campaign. We cannot wait to see hundreds of runners hitting the streets of London this April to end the stigma and change the conversation on mental health once and for all.

Bryony Gordon and The Telegraph have supported them by launching a podcast series discussing mental health with high profile UK figures – the first interview being with Prince Harry himself.  Their website features other well known personalities such as Rio Ferdinand and Lady Gaga.

This is The Telegraph’s brief:

Bryony Gordon’s Mad World is a new ten episode podcast brought to you by The Telegraph. Each week, Bryony will talk to a different guest about how their mental health has been affected by events in their own lives and find out why feeling weird is the most normal thing in the world.

You can listen to Bryony’s podcast interviews and the first one with Prince Harry is well worth your time:

Bryony Gordon’s Mad World

And the impact of this was immediate:

Schoolchildren will get access to NHS mental health workers in wake of Prince Harry’s ‘brave’ intervention

Alcohol dependency is a mental health issue and Prince Harry mentions it specifically in his interview so this is an important new charity both for those suffering because of the devastation of alcohol on them directly and the impact on those around them including children.  The destigmatization and normalisation of the conversation around mental health, and particularly the bolstering of mental health support for children and adolescents, is long overdue and I’m so pleased the Royal Family have got behind the cause and changed the direction of effect!

Friday Sober Inspiration: The Four Essential Processes of Grieving

So I’ve spoken about grief and grieving before in this post and this was a great podcast about the subject too.

As I’ve continued to read Pete Walker The Tao of Fully Feeling he has described his four essential processes of grieving .  So I’m going to add to my knowledge from Kubler-Ross and include it here as a reference for you too.

He argues that “grieving is the key process for reconnecting with our repressed emotional intelligence.  Grieving reconnects us with our full complement of feelings.  Criticism of emotional expression is especially damaging when it is expressed towards expressions of emotional pain as it forces our all-important capacity for healthy grief into developmental arrest.”

Pete Walker maintains that grieving is not just crying but for it to be fully effective it must include the processes of “angering”, verbal ventilation, and feeling.  He says the active resolution comes from crying, “angering” and talking about it whereas the passive resolution comes from simply focusing on and feeling what is stored somatically in our bodies.

I’ll cover a short summary of each here but again go read the book if you want to understand fully (although here is a link to a pdf on grief and complex PTSD written by Pete).

  • Crying is the healing release of pain through tears.  Unashamed crying creates deep, bodily-based feelings of peace and relaxation as tears are the body’s most powerful way of releasing emotional tension.  He believes that crying heals ‘catastrophising‘ and ‘drasticizing’ which are forms of toxic shame that taint our thought processes with unfounded perceptions of dread and doom.  What Brene Brown calls ‘foreboding joy‘.  Crying also allows for positive nostalgia or ‘euphoric recall’.
  • Angering is the process of actively expressing anger in a a safe and healthy way and is as essential to effective grieving as crying.  He believes we can break the ‘repression-accumulation-explosion-guilt-repression’ cycle by befriending our anger and refusing to guiltily squash it when it arises.  He says we can use a range of approaches to releasing anger to allow joy such as: thinking to writing to speaking to shouting to shadowboxing to pounding on pillows to finally breaking expendable objects.  He maintains when we finally end our repression of our anger we often feel exuberant relief and that it also builds confidence and self-assertiveness.
  • Verbal ventilation is when language is charged with feeling and is the release of pain through talking or writing about it.  This is where I have found this blog and therapy the most valuable in moving through my own grief.  It is also therapeutic he says to record jokes, anecdotes, and incidents that make you laugh as these can serve as heartening reminders of the joys of life.  Swearing is a powerful form of  verbal ventilating particularly if you chose words judiciously and sparingly.  He also talks about fully emoting which is when we cry, rage and verbally ventilate all at the same time!
  • Feeling is the process of grieving that focuses on pain with the intention of relaxing any resistance to it, so that it may pass through and out of the body.  I often think of funeral wakes when I think of this as this is where I would use alcohol to not feel the pain and sadness that the loss had triggered.  Some of my most spectacular relapses when I was moderating were after funerals where I would hold it together at the event and then drown myself in alcohol on getting home.  Feeling involves the direction of attention to the internal experiences in the body below the realm of thinking.  Feeling experiences are often accompanied by physical sensations in the heart area or “guts”.  No wonder I struggled with Irritable Bowel Syndrome (IBS) for so much of my adult life.  Feeling is a kinesthetic rather than a cognitive experience.  It’s why I’ve avoided yoga for so long – as I know that this is where I finally need to release the somatic feeling states that I’ve been resisting facing in recovery.  After all this therapy I know they are there and I’ve been scared to confront them …..

He finishes by saying that a balanced approach to grieving includes an openness to feeling emotions as well as emoting feelings.  He says “if we do not accept and value both processes, we will not become fully feeling human beings”.

Here’s to moving on to the next and final stage of learning to fully feel – connecting totally the mind and body experience where feeling becomes a spiritual experience.  He says “perhaps the greatest freedom attainable is that which is born out of a consistent willingness to stay lovingly and acceptingly present to whatever unfolds inside oneself.”

I saw this film again recently and this clip felt so apt:

Sober Inspiration: The four key dynamics of the emotional nature

So continuing on from last week’s post about the Tao of Fully Feeling I’m going to continue inspiring you with Pete Walker’s insights and knowledge on emotions.  He talks about the four key dynamics of the emotional nature which was all completely new to me but yet made perfect sense!

These are: wholism, polarity, ambivalence, and flow.  I’ll do a brief synopsis of his interpretation but I really recommend you go read the whole book.

  1. Wholism: This refers to the fact that the emotional nature cannot be broken down into individual, separate feelings existing independently from one another.  How the psyche cannot be filled with pleasant emotions only while the negative ones are left behind.  As he so beautifully puts it: “Individuals who only identify with ‘positive’ feelings often become bland, deadened and dissociated in a feeling-less desert, a true no-man’s land.  In the psychic desert of disavowed emotion, the smouldering heat of repressed anger evaporates our feelings of love and affection, leaving us emotionally dehydrated.  Rejecting emotions because they are sometimes unpleasant is like cutting off body parts because they are not pretty
  2. Polarity: This is about emotional polars – opposite but complementary halves.  There are graded bands of emotional intensity that stretch between each pair of emotional opposites.  Our emotional experience shifts from one pole to another along a continuum of feeling, and there are many different degrees of feeling on each particular emotional continuum.  We are all subject to both gradual and sudden oscillations between the emotional extremes of the various feeling continua.  As he says: “When we refuse to feel the full intensity of our emotions, we become depressed and stuck in the ‘safe’ and dreary midland plains of the emotional continua.  Apathy is a common result of throwing out the baby of emotional vitality with the bath water of unaccepted feelings“.  He argues that understanding polarity helps us deal with normal loneliness as a certain amount of loneliness is absolutely intrinsic to the human condition.
  3.  Ambivalence: These ‘mixed feelings’ occurs when we entertain opposing emotional experiences simultaneously and he feels this is possibly the most misunderstood and vilified of all the complex emotional experiences.  Ambivalence is also the state of rapidly vacillating between contradictory feelings.  Ambivalence is a normal and healthy response but because it is culturally incomprehensible most  of us repress the unpreferred half of the ambivalence, and only experience it as anxiety.  He argues that intolerance of ambivalence destroys relationships through a process known as splitting.  Ambivalence and splitting are opposite responses to emotional polarity.  A less extreme form of splitting is ambivalating – a relatively rapid wavering back and forth between opposing emotional experiences.  When we welcome our normal ambivalence we achieve a deeper self-understanding and make better decisions about complex life issues.
  4. Flow: The ever-shifting, unpredictable rise and fall of emotions.  An appreciation of flow, the fluid quality of the emotional nature, allows us to respond to our feelings in healthy ways.  He states: “Avoidance of unwanted emotions also commonly leaves us trapped in chronic, low grade manifestations of them.  Many long-enduring moods are caused by repressed emotions that slowly and biliously leak into consciousness.  When underlying emotions are offered no effective expression and release, the moods they create contaminate and dominate awareness for inordinately long periods of time.  Moodiness is a very slow and inefficient way of processing feelings.

He write so much more detail about each element that I can’t even begin to encapsulate here and closes the chapter with “A wonderful grace of self-renewal comes from immersion in the invigorating waters of fully and flexibly feeling.”

I couldn’t agree more! 🙂