Just breathe

I stopped writing for a while...

Whenever I fail to write, those are the times that I start to flounder. I begin to drown in my own thoughts, becoming paralyzed by life. A huge weight settles on my chest like an anchor, trying to keep me stuck from moving forward. Decisions become overwhelming and I feel like I'm barely keeping my head above the water.

I tend to overthink things sometimes and then I try to grab at those strands of control. I just want to be in control of things. That's when the lies start. I hear the quiet voices of the Enemy whispering -- "Michelle, you're not good enough." "This is too much." "Just give up before you start." "You can't do this." "You're not going to make the best decision(s)." "You're going to fail!" "You're going to screw up!"

So that weight slowly creeps up on me, weighing me down. It begins to feel comfortable. It's my crutch that I can lean on when I don't want to do something. It's an excuse that I give. The reality is that once anxiety creeps in, it's a battle to overcome it each and every time. Even though my crutch and excuses are legitimate, I still feel like they're a cop out. Or maybe they're just a cry for help while I'm stumbling in the darkness. I just want a life preserver thrown my way, someone to ask how I'm doing.

It's so easy to hide behind the smiles. It's so easy for the darkness to take over without me or anyone else noticing. I don't even know what I'm anxious about. It doesn't seem rational -- it almost never does.

Breathe! Take that deep breath in and hold it...
Then slowly let it out...

Perspective is within my reach.

So I just keep breathing and whispering words to counter the attacks --
"I AM good enough!" "I CAN do all things through Christ who strengthens me." "Keep on going, just a little bit at a time." "Michelle, you can do this!" "You've made lots of wise decisions." "You are doing your best, that's not failure." "It's ok to ask for help."

Digging Deeper

This counseling thing is getting real now. To begin with, my counselor was just preparing me with tools before we go into the real battle. I have the deep breathing, the grounding, my safe place, and have been trying to change my thinking or use opposite thinking during situations. I also needed to built up trust with my counselor. All of these have laid out the framework for me to being processing something that happened in the past, something that really rocked my world and I never processed it in a healthy way. I just buried it deeper and deeper until I could forget that it even happened. But it DID happen and it's a huge part of what my life is now - some good, some bad.

To be honest, this digging deeper and reprocessing is HARD. We started EMDR Therapy (Eye Motion Desensitization & Reprocessing) today. It's hard to explain, but involves my safe place that I've created in my mind. I start out with deep breathing and picturing my safe place. It's called "The Field." There are thousands of sunflowers, the sun is reflecting off the brilliant yellows and oranges of the flowers, bees are buzzing, birds are chirping, the air is warm, the sky is a very bright blue. As we got deeper into the therapy, I had to answer a few questions and then she'd take me back to "The Field" where I had to think about certain details of the sunflower scene that I was picturing.

At one point, I broke down and actually felt scared and didn't know why. But it's all part of how my brain is pulling out those strands of trauma to help me reprocess it all so that when I think about what happened, I'll have a different perception of it and realize that I'm different now and don't need to hold onto it all. I think I was also a little fearful because I didn't want to go to those deep, dark places in my brain. I wanted to keep it all buried, even though I know that's not healthy at all. It's scary to relive what I experienced. I've always tried to justify what happened and take a good share of the blame, more than I should have. I was afraid of what people thought, I was afraid of their judgement and/or rejection if I talked about what actually happened. I trained my brain to think it was ok even though it wasn't.

Anyway, just thought I'd share on here. I'm sure I'm making no sense to some of you that have no idea what experience I'm talking about. That's ok. I don't need to tell you. It's pretty personal and I'm still working it all out in counseling. So -- maybe someday, I'll have more to tell, but for now, this is where I'm leaving you.

A light of HOPE

Just wanted to share a few things that I've been learning lately. Some of you know that I've struggled with depression and anxiety. They both come and go so often that I've never really thought about it much. They've just become a part of who I am and part of my daily life. I'm not opposed to medication, but wanted to try something else first to help pull myself out of the rollercoaster of feeling up and down -- with the down times exceeding the up times. I was starting to become quite paralyzed with anxiety to the point where it was hard to hang out with people that I love, difficult to do daily chores (especially grocery shopping), and tough to make simple decisions. I wasn't enjoying life,  was just going through the motions, and it was easy to hide behind a smile in public.

Anyway, fast forward a bit -- and I ended up getting a list of counselors from our senior pastor. That was the first step. It was HARD! I like being in control and thought I had all the tools I needed to defeat this anxiety and depression, but I wasn't getting anywhere. So admitting that I needed help was tough, but also liberating. I double checked our insurance and narrowed down the list a bit so I could eventually call a few places. I could tell people were praying for me because the first place contacted me back the same day and got me in for an appointment the next week already...AND.. the receptionist called our insurance to confirm what they would cover and got back to me about 30 minutes later to discuss the details. God worked out everything down to the very low co-pay per session. So thankful!! 

And now after going to 3 sessions, I believe that every penny has been worth it. I've been learning a lot and have been getting things done around the house. I feel more alive and am understanding how to better handle situations and process my emotions. I've been given the gift of HOPE! 

Here are a few tools thus far:

Deep Breathing/Grounding.

The first strategy I learned was deep breathing. Breathe in deeply for 5 seconds, hold it for 5 seconds, and exhale for 7 seconds. I admit that this sounded a little weird and was even weirder to practice it in the office with my counselor. 

I've been practicing the deep breathing every day. I have an alarm on my phone to do it so that it just becomes a natural instinct to use when I start feeling upset or anxious about something that I have no control over. It gives me more time to think through a situation and overcome those irrational feelings. (Hopefully that makes sense). Since I started practicing the deep breathing, I've noticed that I'm often shallow breathing, which is due to the anxiety I've been feeling.

[The reason anxiety causes shallow breathing is because anxiety is the activation of your fight or flight system. It's an evolutionary adaptation designed to keep you safe from harm. When faced with danger, your heartbeat speeds up and you breathe faster in order to get more oxygen for fighting or fleeing. 

Those with anxiety aren't facing any fears, but their body reacts as though they are. That's what creates an anxiety disorder. The body is constantly releasing adrenaline and reacting as though the person is in a fearful situation, even though they are not.] 

[Shallow breathing doesn't mean you need more oxygen. It actually means that you're over-breathing - you're breathing out carbon dioxide too quickly, before your body has a chance to make more. Oxygen fills your lungs right when you breathe, but carbon dioxide takes time to develop, and when you shallow breathe, each expulsion of breath takes out more Co2 than your body has created. 

If you do this for too long, you hyperventilate. The problem is that your hyperventilation makes your body feel like you're not getting enough oxygen. Essentially, it makes you feel like you need to take deeper breaths and take in as much air as possible. This makes all of the symptoms of hyperventilation worse.]    --- excerpts from www.calmclinic.com
  

So the deep breathing helps to slow down your breathing and take your brain out of the fight or flight mode. The grounding exercises help in a similar way. They bring you back to reality and take you to the rational thinking part of your brain. So a few examples of the exercises would be to just sit down and pay attention to what surrounds you -- name off 5 colors you see, name 5 objects in the room, think of things associated with the 5 senses that you are experiencing right now (what do you see? what do you hear? what do you smell? what are tasting? -if eating or drinking, what are you touching? describe the feeling.) 

Doing grounding along with deep breathing in the morning just relaxes me and gives me a more positive outlook on my day. I have found myself using both throughout the day as things come up or even just to help me fall asleep at night. It works! 

Develop a Schedule. 

Now that the kids are in school full-time, I've been struggling to get things done even though I have an abundance of time. Since dirty dishes are always around waiting to be washed, the laundry never ends, and the dust... don't even get me started... , I often feel like I never finish anything. I make many lists of things I'd like to accomplish, but the list gets to be daunting and overwhelming. I fall further and further behind on the things I want to get done which makes it even harder to pull myself out of the pit. Where do I even begin??

So when my counselor suggested that I develop a schedule, I cringed. I like the idea of having a routine, but I haven't had one in so long. I was not looking forward to having to try and create one again. Also, I enjoy having flexibility in my day to just spend time with a friend or have phone dates, etc. 

Again, I asked myself, "Where do I even begin?" 

I made several lists of things that need to get done every day, every week, and every month. (ie. cleaning - vacuuming, dusting, bathrooms, dishes, laundry, dinner prep, Bible/prayer/journaling time, getting ready for school in the morning, extracurricular activities, etc). I estimated about how much time I needed to do each and then started plugging them into my Google calendar making sure that they repeated based on how often I needed to do them. Tim and I have already have family Google calendar that we use for appointments and extracurriculars (with everything color coded by family member), so I created a separate one called "Michelle's schedule" that I can sync with the family one. The nice thing about the Google calendar is that I can see it on the computer or my phone and I have the option to move or change the amount of time spent on cleaning, etc so my schedule is still flexible.

At first, the idea of a schedule was overwhelming, but I'm starting to see how blocking off time in my day gives me the structure that I needed rather than a list of things that I could easily push off from one day to the next. I just need to work on specifically working in "Me" time for a minimum of 5 minutes per day. But otherwise, I think this is going to help me.

Create a safe place.

This also seemed silly. I'm still not exactly sure how we're going to use this tool, but have an idea. Essentially, I'm supposed to create a fictional place in my mind where I feel safe.  I should include details that include sights, sounds, smells, tastes, and touch/feelings. So this could be a place I've already been or a completely imaginary place that I picture in my head. The details are all up to me. (The example my counselor gave was a beach with black sand, the salty smell of the ocean, palm trees, etc).

I have mine mostly figured out, but am still tweaking some of the details. (Today -- she asked me to draw it for my homework... Eek! This could be fun... or it could end very badly. haha)

Emotional Intelligence (a form of Cognitive Behavioral Treatment).

This is a bit harder to explain. It walks you through different feelings you've had and how you've handled those situations and then how you felt afterwards. Triggers lead to thoughts/emotions which lead to actions. So I basically had a packet to read through and answer questions. We're slowly started making our way through that together during my 3rd session. I think this is going to help me change my thinking for certain triggers so that my actions and emotions also change positively. We'll see where it goes.

--- Lots of information!! And I'm only 3 sessions in. So far, I feel like I'm heading in the right direction. Praying for progress (even if it is only imperfect progress). I'd love to talk with you if you want to know more. Just send me a message. :-)

3/9/17 - Journal entry

Since the internet is not currently working, I’ve opened up a page in Microsoft Word to just type in for now. I haven’t written just to write in a long time. I’ve missed pouring out my heart and soul onto a page (albeit an electronic page).

Writing is a balm to my soul. All my feelings somehow get stuck inside me and I just never process them the way that I should. It’s not that I’m unfeeling. It’s that I feel too much that I don’t even know where to start. I sometimes start to desensitize myself as a way to protect myself. Instead, I’m left with feelings that are just sitting in a large bin like laundry waiting to be sorted.

My heart hurts for so many people and I want to solve all their problems. I feel like God has blessed me with an abundance of wisdom when it comes to finding solutions to problems. I’m not, however, good at remember sources and all the nitty gritty details. One friend is waiting to hear whether or not they can adopt a little girl that they’ve specifically fallen in love with. Another friend is struggling with parenting an adopted older child. Someone else is dealing with financial issues as they try to ensure their spouse is getting the care they need after a stroke. A friend has health issues exasperated by a pregnancy. Another friend has other health issues and has struggled with infertility. Another friend waits for her husband to come back to the Lord.

Then here I am, worrying about all those things while trying to juggle all of things in my life. I’m in a comfortable spot right now and feel guilty that these friends have to go through tough times. I know that some day, I’ll have similar struggles, yet I wonder why. Why do they have to be hurting while I’m doing ok? How can I help without feeling emotionally taxed? I have my own problems… mostly just anxiety. But anxiety seems like such a putzy small problem compared to possibly having to sell a house to make sure the bills are all paid. It seems so small compared to refugees fleeing their homeland only to feel unwelcome in the countries that they wish to enter.

The love of Jesus is not being shown by our country. We are so caught up in ourselves that we are blinded and can’t see our neighbors and what they need.  Again, how can I help? I want to… but I also need to take care of my emotional and mental health.

What else is there? So many things that I can’t even remember at this hour. Hoping this helps relieve some of the tension that has been building up. I just love Jesus and want to be a light. I want the people on my list to know who Jesus is. Lord, show me the way to best love them and teach them.

Amen.

The truth of anxiety

Below is something I wrote on Facebook the other day. I was a little scared to hit "post" because I wasn't sure what the reaction of people would be. I figured I might have one or two comments, but was amazed by how many friends and family came out of the woodwork to encourage me and share their own struggles with anxiety. So thankful for a heavenly Father who knew exactly what I needed and for giving me opportunities to connect with people that I don't know as well. Praise God!

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Moment of truth: I have a hard time allowing myself to be vulnerable and show "too much" emotion. It's mostly because I feel so deeply about things that it physically hurts sometimes. So I bury those thoughts and feelings and forget about them. Unfortunately, my body doesn't forget and I often feel the full effects of anxiety trying to paralyze me. My brain is telling me that I'm fine and I can handle things. I shouldn't be overwhelmed. But... My body doesn't always get that message. It wants me to process my thoughts and feelings. So, the results for me is that I've been having a lot of headaches and migraines lately along with extreme tension in my back, neck, shoulders, and jaw. There's even been a few times of borderline hyperventilating and my heart actually hurting.

Anxiety is such a tricky thing. I never know when it's going to attack, which puts me in a state of paranoia that leads to more anxiety. It's a crazy cycle. I've often been one to worry and stress out over things, but dealing with almost constant anxiety for three months straight is new for me. I've kind of felt a little crazy and ridiculous for feeling the way I do.

So I'm going to try and start writing more again. Journaling has always been a great outlet for processing my thoughts and I haven't been good about doing that regularly.

Anyway, I just want to thank my friends for talking me through things, cheering me on, and praying for me. I'm also so thankful for Tim. He's been amazing at helping with the kids and make dinner when I need to hide out in a dark and quiet room. Just last night, he and the kids wrote out all the things they love about me and sent them in an email for me to read after I got home from Bible study. I'm so blessed to have these warriors by my side. 💜

If you've ever struggled with anxiety, you're not alone. We just have to encourage one another, talk through life, and keep on turning to the Lord in prayer and in scriptures. We can do this!!

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A comment that I wrote in my post:

Wow! Thank you everyone for your kind comments and love. I wasn't expecting so many of you to respond. Today was a good day. I can always tell when I have people praying for me. :-) Mostly, I just wanted to stop hiding behind a fake smile and show what my reality looks like. I know so many people deal with anxiety too and thought they could benefit from knowing they're not alone. We just don't always know how to talk about it in a way that makes sense to those that have never experienced anxiety in the same way as we do.

Anyway, I'll leave you all with one of my favorite Bible verses that helps when I'm feeling the weight of the world on my shoulders:

"Come to Me all you who are weary and burdened and I will give you rest. Take My yoke upon me and learn from Me, for I am gentle and humble in heart, and you will find rest for your souls. For My yoke is easy and My burden is light." (Matthew 11:28-30)

A Psalm - Daughter of the King

Sometimes it's hard to hear the quiet whisper of Truth, the voice of Jesus, while the world is SHOUTING at us, "You deserve this!" and "This is your right!"

Ladies (and men!), I encourage you to be still and listen to His voice today. You are loved by an amazing God who cares SO deeply for you! Here's a psalm I wrote this morning that I wanted to share. It's rough and raw, but it's my heart.

A Psalm - Daughter of the King

When pride and selfishness rear their ugly heads
and I want to be in control,
God whispers quietly into my ear,
"Daughter, I made everything. I know what's best for you.
Trust me."

When envy takes me outside my contentment zone,
He gently reminds me,
"Daughter, I have given you all that you need.
Trust me."

When I'm feeling lost and have no direction,
the Father tells me,
"Daughter, be patient. I know the plan and my plan is good.
Trust me."

When I feel discouraged and alone,
He says,
"Daughter, You are NEVER alone for I am always with you.
Trust me."

When my critical spirit dominates my day,
My Lord teaches me,
"Daughter, follow me in all that you do and say.
Trust that my way is good."

When I feel consumed by pains and hurts of the past,
God comforts me,
"Daughter, forgive them again as I have forgiven you.
Let me be your all in all."

When I doubt my abilities and my beauty,
He encourages me,
"You are the daughter of a King.
I made you. You are wonderful and you are beautiful."

More Commonalities that We Probably Knew...

We may disagree on many things, but there's always the common denominator of the things we CAN agree on.....


We may disagree about how many troops should be overseas right now, but we can agree that we all want peace and don't want our friends and family being put in the middle of deadly wars.

We may disagree about how to create jobs and boost the economy, but we can agree that we want everyone that is able to work to have a job that allows them to take care of themselves and their families.

We may disagree about the details of education, but we can agree that we all want our children to have access to a world class education with teachers that really care about their students.

We may disagree about Obamacare, but we can agree that everyone should be covered under affordable insurance and have access to amazing doctors and technology.

We may disagree about how the deadlines and mandates put on businesses to produce clean energy, but we can all agree that we want to reduce emissions, reduce the price of energy, and create an environment that is sustainable and clean for the future generations.

We may disagree about a woman's choice and the choice of a baby inside a mother's womb, but we agree that the we need to work together to increase support & resources to reduce unintended pregnancies and ultimately lessen the number of abortions.

We may disagree about how the options become available to the poverty stricken families in our communities, but we can all agree that something needs to be done to help them find jobs that can support themselves and their families without having to depend on the government for aid.

We may disagree about the amount of money being used for the different governmental agencies, but we can all agree that the federal budget doesn't need to add to the already increasing debt.

We may disagree about the Second Amendment, but we can agree that we need to improve treatment for those with mental illness and screen people more effectively for allowing anyone to own a gun.

We may disagree on how the U.S. accomplishes international trade, but we can agree that there are so many benefits of trading with other countries and having access to a wide variety of goods.

We may disagree on how to handle immigration, but we can all agree that families should not be broken up by sending illegal immigrants back to their countries.

We may disagree on religious issues, but we can agree that the diversity of cultures and religions is what makes America different from many other countries.

We may disagree on how law enforcement is accomplished, but we can agree that there are some unnecessary laws that need reform and there are too many people in our prisons and jails right now.

We may disagree on the details of enforcing LGBT rights and equality, but we can agree that all human beings deserve love and respect.

There are SO many things that our country agrees on, but we are blinded by the planks in our own eyes that we don't see those things. Instead we dwell on our differences and our hate and our anger. We try and remove the specks out of our brothers' and sisters' eyes and convince them that our opinion is the only right one. The problem is that there is more than one answer to every single issue. If we look at each issue as something that we can all agree that needs to be resolved instead of having a "My Way or the Highway" attitude, I think we can become an even greater, stronger, and united nation. Let's act like the United States of America again!