Threat levels…

I enjoyed the British threat levels hashtag that was trending a while ago. And because there was a little truth in a lot of the statements, I started thinking about my own threat levels and how frustrated I get with it.

It was such a relief to chuckle about those little things but it also made me think that this might somewhat explain why I feel at home in England. The social anxiety, political correctness, the tensions and the propriety obsession. I only feel like the odd one out some of the time ūüėČ

Anxiety is more or less a constant companion for me. So any extra added anxiety or stress is tricky for me. I have noticed how other people can seem to enjoy getting stressed, worked up or scared e.g. watching scary films or having to rush for something or getting in to a debate. Like they get a bit high on the adrenaline. I really, really don’t. When I experience heightened threat levels I feel quite ill and it takes me a long time to recover – or get back to my normal uncomfortable but familiar level of anxiety.

Anyway I want to try and look at my threat level triggers and taking a bit of a humorous stance with them. Even though that might not come across in my writing.

So here is the ESMD* threat levels colourcoded overview:

Red alerts (things that make my body feel full of terror. Stress levels out the roof)

  • Waking up in the morning and realising I won’t be able to sleep any longer.
  • Bus or train arriving and it’s packed and i am having to quickly decide whether to get on or wait for the next.
  • Feeling like a tiny spider/aphid/fly is crawling around on my skin no matter how much I try to wipe it away.
  • The phone ringing! Here’s how it goes: withheld or unknown number I feel a little relief as I think I am less obliged to respond. Known caller – total panic and I spend so long trying to decide what to do that it goes to voicemail.
  • Voicemail icon showing up on my phone – do have to listen to it straight away? If I wait the icon just springs at me every time I look at the phone. I use the phone as a time piece – I start calculating whether I’ll need to look at the time any more that day. I put the phone away and for the millionth time start thinking about getting a pocket watch.
  • Looking in the fridge and cupboards and not seeing anything I want to eat. I decide not to eat – panic avoided for a couple of hours…
  • Getting dressed and having limited time to get ready and everything I try on just feels wrong and uncomfortable. Usually my hair then starts acting up too and my hands and arms start hurting trying to sort it out. Eventually go out the door ready to have a tantrum.
  • People getting angry with each other and saying rude things and I cant not hear it.
  • Penalty kicks in football. Or even worse: penalty shoot outs!
  • Packing for travelling.
  • Getting angry about something and not knowing what to do.
  • Something (read any thing) not going according to how I see it in my head.
  • Unpredictability.
  • Uncertainty.

Orange alerts (things that make me feel nauseated and slightly panicky. Stress levels elavated)

  • Whatching a knockout in a boxing match or a bad tackle in a football game.
  • A good book finishing.
  • My partner coming home earlier than expected. No matter how much I have been looking forward to seeing him. Luckily this rarely happens because he texts me advance so I know I have to make the transition from being on my own to being with him. I am just pure grumpyness if I haven’t had a chance to prepare myself. I am only a little bit grumpy and not for long when I have had time to prepare.
  • Being asked to make a spontaneous decision. Or just being asked to make a decision.
  • Feeling responsible.
  • In sports: The underdog looking like they are going to win but then something changes and they loose. I usually have to stop watching (beginning to think I just shouldn’t watch sports…)
  • A plant dying because I forgot to water it or its got some disease I can’t help it with.
  • Slugs eating little seedlings.
  • Food going off and I am having to throw it out.
  • Somebody knocking on the door.
  • Forgetting something. Usually after having reminded myself of it twenty times because I know I can’t cope with forgetting it.
  • Being around intoxicated people. A little bit easier if intoxicated myself but then of course even mild intoxication is like russian roulette (headaches, brain fog etc) so if I have anything remotely important planned next day it is not an option.

Yellow alerts (things that make me feel restless and uncomfortable. This is actually my everyday state… Thought it was normal till I was 24 and started doing bodywork, see¬†blog on bodywork)

  • Opening my email inbox.
  • Finding my phone after having left it somewhere where I cant hear or see it for hours.
  • Encountering a friendly, chatty person and not remembering how I am supposed to respond because I hadn’t prepared myself for being sociable.
  • Enjoying myself with a friend and beginning to feel overstimulated and then getting annoyed with myself because I want to keep hanging out but I know I’ll be grumpy once I come down from being high on social interactions.
  • Waking up briefly for the 5th time in the night and feeling like I’m not sleeping properly.
  • My morning or evening rituals being interrupted by things like: being to tired to do them, having to get out the door a certain time to catch a bus and be somewhere, my hair being so tangled it takes more than 2 minutes to sort out, my skin being so dry and itchy/painful I have to put moisturiser several times after I have lied down to sleep.
  • Feeling ready to sleep after having been up and awake for 2 hours. You know that afternoon dip? Well, mine happens around 11am.
  • Trying to have a nap during the day but giving up after lying there for an hour.
  • Knowing full well that sugar and coffeine will not give me a boost of energy but trying anyway and then feeling sorry for myself when it doesn’t work.
  • Getting annoyed with people talking about having a coffee buzz or a sugar high (oh just go away will you).
  • Feeling guilty for getting annoyed with other people.
  • Not having interacted with anyone but my partner for a week and when I notice it I am not sure what to feel about it.
  • Feeling something and not knowing why.
  • Being told to: ‘just come around’ or ‘give me a call’ and then never doing it. Then being told again and starting to worry about how to explain that it’s not that I don’t want to, I just forget, because most of the time I’m fairly satisfied in my own company. Not that I don’t want to come around or have a chat but if it’s not planned, more often than not I just don’t remember.
  • People bumping in to me. Especially if it’s in a queue and I cant get away and they keep bumping in to me. I have this trick of stepping slightly out of the queue.
  • Bumping into people. It does happen!
  • Walking towards people on the street and they don’t move out of the way before last second and then they’d brush against me if I didn’t do massive avoidance manuevres.
  • People taking me seriously when I am joking.
  • Feeling unsure whether it’s okay to write ‘I ¬†enjoyed the British threat levels hashtag trending’ without honouring the painful context it occured in.
  • Beginning to think too much about what I write or say…

*ESMD – Elisabeth Svanholmer Most Days

Sort of related:

I found this read below a while back and it made a lot of sense to me and resonates with my personal experience so I thought other people might find it helpful as well.

I want to learn…

I want to learn to gently and lovingly challenge other people to think deeper and become more aware of the consequences of words and actions…
The problem is that I absolutely hate confrontation. And I know that once I say something challenging, no matter how mindfully I phrase it, I cannot control how my words are perceived or what the response is going to be. And then I am in the s*** because I will get so overwhelmed by the sense of misunderstandings and looming arguments. The intensity of expressed emotions terrifies me and has a very real physical impact on me. 
What I am beginning to realise is that it is painful to become more aware. So it is only natural that there will be resentment and anger. I have days where I wish that I could be less aware and I imagine that life would be simpler and I wouldn’t get so bloody overwhelmed. And then I think “who am I to want to impose more awareness on other people?”
But I want to feel able speak up when I am not being treated as an equal just because I am a woman.
I want to feel able to speak up when I hear and see others being treated as less worthy and less important.
I want to feel able to take a stand against the repeated humiliation of fellow human beings that goes on everywhere covered up as ‘freedom of speech’ and ‘humour’. For me it is never, ever okay to humiliate someone else – I believe that imposing feelings of shame on someone can have deep effects that can last a lifetime.
I have a deep longing for equal relating and equal interacting – not just for myself but all around me.
I want to learn to facilitate spaces where this can happen Рwhere we move together from always (often subconsciously) trying to establish a hierarchy and who is more powerful and more important, to sharing power and responsibility with each other. 
I deeply dislike it when my neighbours shout at their kids. It hurts me physically. I can rationalise ‘live and let live’ and that the kids are used to it – it’s nothing to worry about. I can think compassionately about their situation. It doesn’t change how it affects me. ¬†
Verbal violence – even when it is not aimed at me – affects me. For hours, sometimes days.
Interactions based on assuming inferiority or superiority in someone else confuses me.
When I notice people are responding to each other based on misunderstandings and getting more and more entangled in hurt and self-protection, I feel sad.
I have to learn to choose my battles – it’s a cliche, but I really, really do. Because battling does not come easy to me and it has a deep impact on me physically as well as emotionally.
I wish I could learn to challenge others to become more aware without stirring up battles. But I am not sure that it is possible…
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Grieving every day

As far back as I can remember I have experienced times of intense sadness. Feeling like a heavy weight is dropped into my solar plexus and at the same time as if some creature is clawing at my insides. It makes me feel exhausted and restless at the same time; exhausted with the unexplainable emotional pain and restless to make it shift. Mentally restless to understand it, figure it out and come up with a way forward. Physically restless because the pain is so uncomfortable; a sense of loss, violence and meaninglessness. As if I’m too empty and too full at once.

When I was younger the big question was always “why?”. 

Why am I feeling like this? What have I done? What have I not done? What have I done wrong? Is it me? Is there something wrong with me? Why would I be feeling like this unless I’ve done something wrong? 

I would be looking for what I might have missed. Scrutinise things I’d done, choices I’d made and how I’d treated people. 

As I grew older I became more aware of this individualised idea of happiness that seems to have rooted itself in our western minds. That we alone are responsible for our happiness; that happiness is something we can just choose, something that happens if we think the right thoughts or chant the right chants. Many seem obsessed with happiness and how it’s achieved and how to spread the happiness vibe. It’s a bestseller.

Grief, sadness and pain doesn’t seeem to have much value. They are responses to be gotten over or fixed. Find the cause and get it sorted. Pain is just a messenger about something you need to look at. Then you can be happy, be your true self free of pain. Happiness is the way and we can all be happy if we want to…

With all this in mind I kept scrutinising myself. What was I doing so very, very wrong? How to change my thoughts to change my world? Its just mind over matter, right?! 

I used to hide when I felt sad. Cause nobody wants to be around a buzz killer, a party pooper. I thought people didn’t like my philosophical questions, my ponderings about the point of it all, my quiet staring into space and unenthusiastic responses. Also I just felt too tired to face people. People often want to help and relieve pain and this would leave me with a choice between two evils; pretend people was helping me to make them feel better or be honest and make others feel restless and sad too… It can be a real dilemma so I chose to not be around people because I would feel responsible when my moods and behaviour made others feel powerless.

During me teenage years I was quite sure I wouldn’t be able to keep surviving my intense states of sadness and meaninglessness. But now I am 35 and I have made it through countless of these states. And I’ve started thinking differently about them. 

Realising I am not an island was one of the first big things to help me change my approach. I don’t know why we are being sold this idea that we a separate and disconnected. I know it feels like that at times and I know nobody is ever going to experience me or the world the way I do, but that doesn’t make me an isolated being. It just makes me unique. Like everybody are unique. But we are still made from the same matter – or clay as John O’Donohue calls it. We may be islands but we are all connected by water, by this world we are living in. Connected by our humanness; by bones, flesh and blood, by birth, illness and death. 

Once I realised this I started wondering whether this sadness was truly just mine…

The wonderful German word “Weltschmerz” can be understood in two ways. Either it could mean that you feel overwhelmed and dissatisfied with the world; that the world – or your view of the world – is causing you pain. Or it could mean that you are feeling the pain of the world. 

Believing that everything is interconnected and inter-existing makes my pain not just mine. My pain may not start with me. Sometimes it does yes, but more often than not the pain I feel comes from my relationships with people around me, from being aware of pain in their lives. And some states of sadness are about the world, about feeling the grief of living beings across the planet, the despair and vulnerability. Deeply sensing the frustration of people fighting for a fairer world or people trying to raise awareness about the impact we have on the environment. 

There is so much pain in the world. So much pain.

And many of us have lost the rituals and containers that could help us feel less overwhelmed in the face of this pain. Rather than thinking of us as interconnected and face the pain of the world, we think of pain as having an isolated cause that the individual needs to deal with… Or we simply try to distract and numb ourselves from the pain.

So what to do when one feels the pain of the world?

Probably this is one place where religions of different kinds have something to offer. Loving prayers and getting together with others to remind ourselves that there may be something bigger than us out there. Choosing to trust in a higher power can alleviate some of the overwhelm.

Or nurture a spiritual practice; some people find ways to protects themselves against feeling the pain and others find ways to bear it. 

Or become an activist. 

I don’t have a religion and I don’t have the discipline to uphold a spiritual practice. I can’t really see myself as an activist. 

So some years ago I decided to try and grieve everyday. To honour the pain and the sadness. Because what seemed to happen was, that I would be relieved when I didn’t feel the sadness and then feel resentment when it came back. So I thought that if I stayed in touch with it and felt it on a regular basis it might stop coming in these intense waves…

It sounds good in theory. But then life happens and I forget or I change my priorities. So sadness takes a backseat for a while but I can’t stop being who I am and I can’t stop feeling life so intensely. So sooner or later I am forced to feel the pain again. And I think to myself: What happened to grieving everyday? What happened to being in touch with the pain of the world and honouring it? 

I am coming through a time of business to more calm living and now sadness has hit me square in my belly. It’s so intense I forget all I’ve learned about this pain, I feel lost and overwhelmed. My mind gets restless but a voice inside says: Write about it. Write!

And I write and I remember. The pain, the many ways I’ve tried to deal with it throughout my life. I remember interconnectedness and I remember how much I feel everything. 

I remember how I’ve been wanting to write about grieving everyday for over a year.

And here I am writing. Grieving. And remembering why I believe in grieving everyday.

Some pain is personal and individual and recognising individual pain and it’s cause can be very important. But some pain might be universal and this kind of pain may need a different approach. Overall I believe we need to rethink our relationship with pain and sadness and not see them as villains to be conquered or avoided. 

The film “Inside Out” tells a story about how important sadness is for our humanness and how it can help us connect with each other. Being happy and enthusiastic is valuable but being in touch with pain and showing vulnerability is equally important.

We need to honour our shared pain, all that we’ve lost, all the hurt we’ve inflicted on each other and the planet. I believe that if we are in touch with pain and allow ourselves to grieve it can help us find ways to live more harmoniously in our communities…

Highly Sensitive People in an Insensitive World by Ilse Sand

Finally holding the real thing in my hands.
What an amazing journey it has been so far; from meeting Ilse Sand in 2008 because she was one of the only therapists working with highly sensitive people in Denmark at the time, to reading her book the first time in 2010, then moving to England and realising how much I wanted to be able to share Ilse’s writing with people I met over here and while teaching and travelling.
Translating the book was exciting and hard work but the toughest bit turned out to be trying to find a publisher. In December 2015 things suddenly picked up and a contract was signed with Jessica Kingsley Publishers by the end of the year – and now it’s here! All those months and months of work made tangible.
It’s been a great privilege to work with Ilse Sand on getting her book published in English. I’ve learned a lot about how the publishing world works and feel a bit more confident about one day writing my own stuff and getting it out there.

Get the book here

Please note that JKP books are available in UK, US, AUS and Canada – choose your area in top right corner of the website.

More about Ilse Sand and her work: www.highlysensitive-hsp.com

On Facebook: https://www.facebook.com/highlysensitivepeopleIlseSand/

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There are things more important than surviving

This survival of the fittest idea…

Am I the only one who thinks we (as a human race) need to stop telling ourselves and each other that we have to be strong, be fighters, be resilient and prove our worth?

Am I the only one who doesn’t find it helpful to think of the world as a battle ground where you have to bulldoze or be bulldozed, fight or be dismissed?

If we keep pushing this idea on ourselves and each other (and the children of this world) the way our societies work might never change. We are just going to be locked in eternal battles, trying to impress each other, have our little piece of limelight, our little slice of security and resources.

I don’t want to fight to be heard, I don’t want to be a fighter to be taken seriously. I want to be seen as worth listening to even when I don’t shout or speak with big gestures.

Throughout my life I have found it so difficult to be alive, to be a human being in this world. But I kept hanging in there because of the important people in my life and I kept hoping that I would find ways to make it easier for me to be here.

The biggest turning point towards a more meaningful life was when I realised that I do not need to do anything, say anything or behave in a certain way to be okay. There was a moment where I felt loved, not by anyone specific, just deeply loved. It wasn’t a thought, it was a felt experience that filled my entire body – and in that moment I knew that I am okay just as I am, that being alive is more than enough.

This moment is still with me and I call on it to support me when I feel vulnerable, when I am intensely overwhelmed and experience myself as desperately displaced. I have a ring I wear when I want to remind myself of this truth; that I am loved and lovable just as I am in any moment.

I don’t have to justify my being here, I don’t have to please anyone, I don’t have to prove I deserve love, I don’t have to fit into any category to be allowed to walk this earth. All I need to do is just be me, all that I am and stay true to my values.

I trust in the way of the gentle soul and I believe in walking on the sacred ground below us with care and consideration.

I believe that we a custodians of this beautiful planet and not owners of anything that exists here. I believe in treating all things with respect and carefully thinking about our actions before we make decisions.

And maybe this will not make me survive the harshness of this world but I do not care. There are things so much more important to me than surviving – and eventually we all die anyway.

I may not be a great warrior who will change the world but I do not care. The world will change and who gets the credit is for others to fight over.

I refuse to live my life in survival or fight mode.

I don’t want to fight, I don’t want to be resilient, I don’t want to prove my worth.

I just want to live a gentle life and love the people who are close to me.

When self-care bites

Yesterday self-care was like looking into the dark abyss – yesterday self-care meant making a painful decision. Only two-three options to choose from and they all sucked one way or the other… My head, heart and gut strongly disagreed on the way to go, so what to do?

When in doubt I listen to my gut.

Even though my head and heart make much better arguments, I have learned from experience that that wordless wrenching feeling in the pit of my stomach is the one to go with.

I cried and cried and cried last night, totally despairing that I had to make this decision. I wanted to stick my head in the sand AND soldier on pretending everything would be fine. But there was no way around it. While I was dissolving in tears I had moments of hoping that the crying would sort things out for me. Or that I would have some amzing insight into a way forward. But the crying didn’t change anything. I still had my crappy decision to make.

My back injury has flared up and it means that I am in pain from the chest down. Doesn’t matter if I stand, sit, lie or walk – it hurts all the time, just in different ways. Pain killers don’t make a difference and the pain affects my cognitive functioning leaving me in a bit of a haze. It also hurts emotionally because I’ve been doing well for more than a year now and been getting back into ballet, so it feels like a massive set back. And the uncertainty is painful as well; whether this will last for months or if it will get better within weeks. Once it took over a year and the fear is always that it won’t get better this time…

Thursday and Friday this week my partner and I have put on a two-day course in London on Compassionate Communication Skills in Mental Health Settings. We’ve been wanting to do this for a long time and was excited when a friend, who is a certified NVC trainer, was up for doing this with us.

I woke yesterday hoping my back might get better during the day but as the evening came nothing had changed. I was feeling sad and moody, annoyed with myself for not having done enough to prevent this flare up… ¬†I’d sat down with my partner to find something to watch together when I suddenly found myself saying “I wish we weren’t going to London tomorrow.” Until that moment I had been in denial about the effect the pain had on me. And it wasn’t till the words came out of my mouth that I realised I had to decide whether to go to London or not.

My three choices were: 1) to go and do everything as planned 2)to go but be less involved in the training 3)stay at home.

My heart wanted to go. “Go!Go! Go!” It said. “Everything will be fine. You can’t miss out on this, there is so much to learn.”

My head wanted to go but take it easy. “You need to learn to be more resilient and this is a chance to thicken your skin a bit. You can’t keep bailing out when things get tough. You might always be in pain so you have to learn to deal with it”

And my gut… My gut was just full of this sinking, wrenching feeling at the thought of the long drive, sleeping in a different bed, being nice and sociable, facilitating training, negotiating space and roles with my co-facilitators and keeping my head focused while managing my pain.

I knew my heart and head were right. I could do it. But it would undoubtedly be at a cost. All three choices would have difficult consequences.

At the moment I feel like I am in shock from being in pain again and I know that I would have to dissociate in order to go and do the training. I dont mind dissociating – it is very useful at times like this – but then there is always an aftermath that I will have to take care of. Maybe if I had had a week to gather myself it would have been more manageable.

So for now I have chosen to go with my gut, stay at home and get reacquainted with my pain-managing skills…¬†

 

 

 

I really do think Self Care Rules

Getting proper rest when I feel overwhelmed can be tricky. After more than a month of looking after myself, I am finally able to have a fairly lazy day without
a) feeling guilty about doing nothing
b) feeling like I “damn well better rest so I can get better!”.
It’s such a silly tension; the to do list is just getting longer and longer and I just get more overwhelmed. But I can’t rest because the to do list is nagging at me and when I do do things they don’t feel up to my usual standards so then I get annoyed…
When I am in it I can’t see how its ever going to stop – how I can untangle myself from this paradoxical web. But one day at a time things get better. I do bits when I can, I schedule in time off, I make rules around social media and I get lots and lots of hugs (and cups of tea of course).
And then one day I find myself here; feeling pretty alright. Second day in a row!

So yes I really do think self care rules ūüėÄ

See more here http://wp.me/p5ELi7-3s

The forgotten body

I think that the way society works today, it can be easy to forget the body. Even though we are bombarded with stuff about body image, food, exercise, healthy living and the importance of appearances, none of this really connects us to our body. Rather it disconnects us because it is all about how it should be, not how it is.
How it really is here and now, for us as individuals in our individual bodies.
What would we be without our bodies?
What could we do without the body?
The mind takes up so much of our time – even when we do physical tasks and exercise, we can easily find ourselves in our minds rather than our bodies. With screens playing such a dominant part in our lives, in schools, at home and at work we are forced to be in our heads, thinking, analysing, planning and entertaining ourselves using our head based senses (sight, sound, smell, taste). And the body-based senses get neglected.
The body based senses are not just in our skin. It’s our entire nervous-system which is connected to everything in us; our bones, organs, muscles, other soft tissue, fluids etc. I find the more I connect with my body the more amazed I become. Everything the body does – all the time! Everything the body experiences – all the time!
Even though my body presents me with limitations, challenges and suffering I still think it is an amazing mystery to be explored and celebrated…

The perks of being a sensitive, worrying person – anticipating worst case scenarios

Some say you have to think positive for positive things to happen. That is not my experience.

And I am not sure it is something I want to try.
Because life happens – and yes our attitude towards things when they happen is important. How we receive things and respond to them is essential.

But to me thinking that I can affect things in advance by thinking positively is actually a bit scary. Cause what if I do all the positive thinking I possibly can and life still throws crap at me. Is it then my own fault? Did I not do it right? Did I not do it enough?
What if by thinking positive thoughts I am actually suppressing what is really going on in me? Will that not have consequences?
Being optimistic, trusting and hopeful feels good. I like it when I am able to do it. But for me it is not something I can enforce or choose. It comes from deep within, it is something which is nurtured to grow – not just by me but also by my surroundings.

I have been told I take things too seriously and that I think too much. And I do think a lot. But I don’t think it’s a problem.
In the past months I have been worried. Oh so worried. It has taken up a lot of my energy and my imagination have had me enthralled with all sorts of disastrous scenarios. And that may not sound very healthy to some of you.

But here is what you don’t know if you haven’t tried it.

When I arrive at the situation I have been anticipating I feel prepared for anything. Literally anything. There is nothing life can throw at me which I haven’t already thought through.¬†
And when things go well – as they most often do (partly because I am prepared) the sense of relief and gratitude is amazing.
And if things go really really well – if things go well beyond anything I could have expected or hoped for, if people are kind or things just flow effortlessly – it is the best high in life.
It is not a restless high. It is a blissful humbling high and a sense of being connected and looked after by something much bigger than me.

Highs and lows are the spice of life. If you don’t have them – create them!